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We’ve all heard of hormones and one in particular, testosterone.  Although we may have heard of it, how much do we really know about testosterone?  This article is all about testosterone. 

What is testosterone and what does it do

Testosterone belongs to a group of hormones known as androgens which are sex hormones. Testosterone is a hormone found in both male and

females.  However, it is mostly known as the male primary sex hormone as it plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics like increased muscle and bone mass, as well as the growth of body hair.  Testosterone is primarily produced by the testicles in men.

In women, produced in small quantities, testosterone is a secondary sex hormone when combined with estrogen, the primary female sex hormone which is produced in the ovaries and adrenal glands, assists with the growth, maintenance, and repair of a

woman’s reproductive tissues, bone mass, and human function.  An imbalance of testosterone within the body of a female can have damaging effects on a woman’s health and sex drive.

Men also have estrogen in their systems as a secondary sex hormone  Estrogen needs to stay in balance with testosterone to help control sex drive, the ability to have an erection, and the production of sperm.

What are the causes of low testosterone in men

Even though testosterone production naturally tapers off as a man ages, other issues may cause these hormone levels to drop. Injury to the testicles and cancer therapies such as chemotherapy or radiation can negatively affect testosterone production.

Persistent health conditions and stress can also reduce testosterone production. Some of these include:

• AIDS

  

• kidney disease
• alcoholism
• cirrhosis of the liver

A number of men have a testosterone insufficiency called male hypogonadism. This is a condition in which the body doesn’t produce enough testosterone. It may be caused by problems in the:

• testicles
• hypothalamus
• pituitary gland

Men at risk for this condition include those who have had an injury to the testicles. If an individual has gone through chemotherapy or radiation therapy (as mentioned earlier), or had undecended testicles as an infant, he is also considered at risk for hypogonadism.

Symptoms of male hypogonadism in adulthood include:

• erectile dysfunction
• decrease in muscle mass
• infertility
• loss of bone mass (osteoporosis)
• decrease in beard and body hair growth
• development of breast tissue
• fatigue
• difficulty concentrating
• decreased sex drive

For an individual who doesn’t have hypogonadism, but are interested in feeling more energetic and youthful, the following alternative methods may help increase testosterone levels without the use of hormone therapy.

• Sustain a healthy weight. Overweight men are more likely to possess low testosterone levels. Losing weight can bring testosterone levels to normal.
• Regular Exercise. Men that are sedentary tend to have reduced levels of testosterone, as the body doesn’t need as much. Weightlifting can increase testosterone production. The key is regularly using muscles and moving the body.
• Get enough rest. Sleep 7 to 8 hours every night. Not enough of sleep affects the hormones in the body.

• Try vitamin D supplements. A 2011 study
  of one hundred sixty-five men recommended that supplementing with about 3,300 IUs of vitamin D per day increased testosterone levels.
• Get enough zinc. Zinc deficiency in men has been associated with hypogonadism.
• Testosterone supplements.  There are natural testosterone supplements the prompt the body to produce testosterone on its own.  [Get Links]
• Enjoy the morning Java (coffee). There is some evidence from a 2008 study that caffeine may increase testosterone levels.

• Consume more nuts and beans. They’re rich in D-aspartic acid, which promotes the making of testosterone, consistent with one 2009 study.

What are the effects of low testosterone in men

Low levels of testosterone, also known as low T levels, will produce an assortment of symptoms in men, including: decreased sex drive, less energy, weight gain, depression, moodiness, low self-esteem, less body hair, thinner bones.

Treatment for low testosterone in men

Testosterone levels can be determined with a blood test. There’s a broad range of normal or healthy levels of testosterone circulating in the bloodstream.  The normal range of testosterone for men is between 280 and 1,100 nanograms per deciliter (ng/dL) for adult males, and between 15 and 70 ng/dL for adult females, according to the University of Rochester Medical Center. Ranges can vary among different labs, Therefore it is important to speak with a physician regarding results.

If an adult male’s testosterone levels are below 300 ng/dL, a doctor may do a workup to determine the cause of low testosterone, according to the American Urological Association.

Low testosterone levels could be a sign of pituitary gland problems. The pituitary gland sends a signaling hormone to the testicles to produce more testosterone.  A low T test result in an adult man could mean the pituitary gland isn’t working properly. But a young teen with low testosterone levels might be experiencing delayed puberty.

Reduced testosterone production, a condition referred to as hypogonadism, doesn’t always require treatment.

An individual may be a candidate for testosterone replacement therapy if low T is interfering with health and quality of life. Artificial testosterone can be administered orally, through injections, or with gels or patches on the skin.

Replacement therapy may produce desired results, like greater muscle mass and a stronger sex drive. But the treatment does carry some side effects. These include:

• oily skin
• fluid retention
• testicles shrinking
• limit sperm production
• decrease in sperm production
• contribute to sleep apnea
• enlarge the breasts
• increase the risk of heart disease

Studies
have found no greater risk of prostate cancer with testosterone replacement therapy, but it continues to be a topic of ongoing research.

One study
suggests that there’s a lower risk of aggressive prostate cancers for those on testosterone replacement therapy, but more research is additionally needed.

Research shows little evidence of abnormal or unhealthy psychological changes in men receiving supervised testosterone therapy to treat their low T, according to a 2009 study within the journal of Therapeutics and Clinical Risk Management.

What are the causes of low testosterone in women

The two main causes of low testosterone in woman are:

• A reduction within the levels of the hormone as a traditional consequence of menopause and aging.
• A problem with the ovaries or the pituitary or adrenal glands.

Testosterone decreases naturally a female ages. Levels of other hormones, like estrogen, also reduce over time, especially when a female reaches menopause.

Around the time that menopause commence, a female could also be more

likely to possess less testosterone because the ovaries are producing fewer hormones.  Also, medicines that treat the side effects of menopause can lower testosterone levels. One such medicine is oral estrogen.

Issues with the ovaries and adrenal glands can additionally cause lower levels of testosterone.  A female may have reduced levels if her ovaries are removed, for instance, or if she has adrenal insufficiency, which suggests that the adrenal glands aren’t working properly.

Please note that at this point, there aren’t any conclusive guidelines for what should be considered “low” testosterone levels in women.

What are the effects of low testosterone in women

Low testosterone can cause one or more of the subsequent symptoms in women:

• sleep disturbances
• sluggishness
• decreased sexual satisfaction
• fertility issues
• irregular menstrual cycles
• muscle weakness
• fatigue
• reduced sex drive
• weight gain
• loss of bone density
• vaginal dryness

It is important to point out that research concerning this area is still limited.  Because of this, since the symptoms linked to low testosterone are so widespread, a doctor will search for signs of other issues or conditions before making a final diagnosis.

The doctor may initially check for the conditions listed below:

• depression
• anxiety
• chronic stress
• thyroid disease
• transition to menopause

Treatment for low testosterone in women

SOME estrogen replacement drugs contain testosterone.

However, the quantity of testosterone contained in the drugs might not be enough to boost levels, or the body might not be ready to absorb them adequately.

A doctor can dispense testosterone injections or pellets, expecting these treatments to possess an equivalent effect on women as on men such as: raising energy levels, decreasing fatigue, and increasing the sex drive.

However, many doctors advise women to not take testosterone. Likewise, the US Food and Drug Administration (FDA) have approved only a small number of testosterone-based treatments for ladies. This is often because the side effects can include:

• hair loss
• acne
• excess facial hair
• a deepening voice
• an enlarged clitoris

The 2014 task force advised against treating low testosterone levels in women because of a scarcity of research. However, they noted as an exception that ladies with a condition called hypoactive desire for sex disorder should receive treatment.

A doctor may as an alternative recommend alternative therapies to treat the symptoms of low testosterone in women. These treatments and lifestyle changes can include:

• sex therapy
• taking steps to manage stress
• getting enough sleep
• eating a healthful diet
• taking over-the-counter dehydroepiandrosterone (DHEA) supplements

DHEA is a steroid hormone that is also produced by the adrenal glands.   The Endocrine Society advise against routine supplementation with DHEA, however, as researchers have yet to prove that supplementation is safe and efficient in the long term.

The side effects of DHEA supplementation are often almost like those of excess testosterone.

Moderately elevated testosterone levels in men tend to provide few noticeable symptoms. Boys with higher levels of testosterone may begin puberty earlier than usual. Women with higher than normal testosterone may develop masculine features.

If Low T is suspected and the natural methods named above has unsatisfactory results, it’s best to consult a physician and have a test to check sex hormones levels.  He or she will then administer the proper treatment.

Please leave any question, comment, or concern below.

Good Health!!

After lower back pain, knee pain is the second most common. Therefore, it

may be a good idea to know all about knee pain because sooner or later everybody experiences it to some degree. It is one of the most common complaints from individuals of all ages.

What causes knee pain

Knee pain can result from an injury or medical condition such as arthritis or other condition. The location and degree of knee pain often varies with each individual depending on the cause of the problem.

Injuries 

A knee injury can cause problems to any of the numerous ligaments, tendons, cartilage or bursae sacs that surround or are a part of the knee joint. Some of the most common knee injuries are:

• • • Anterior cruciate ligament (ACL)
    • Meniscus
    • Bursitis
    • Tendinitis

Let’s look at these individually:

Anterior curciate Liagament (ACL) – This is a major ligament of the knee that helps to stabilize the knee joint. It joins the thighbone (femur) to the shinbone (tibia). ACL injuries occur mostly during sports that involve abrupt stops or changes in direction, jumping and landing — such as soccer, basketball, football and skiing.

Depending on the severity of the ACL injury, treatment can include rest and rehabilitation exercises to help regain strength and stability. Surgery may be needed to replace the torn ligament followed by rehabilitation. An appropriate training program can help reduce the risk of this type of injury.

Symptoms of an ACL injury include:

• • • A noisy “pop” or a “popping” feeling in the knee
    • Serious pain and incapability to continue activity
    • Abrupt swelling
    • Decrease in range of motion
    • A feeling of unsteadiness or “giving way” with weight bearing

Individuals who experience an ACL injury are at higher risk of developing osteoarthritis in the knee.

Correct training and exercise can help reduce the risk of an ACL injury

Meniscus – The meniscus is a piece of tough, rubbery cartilage that acts as a shock absorber and supplies a cushion between the shinbone and thighbone and is C-shaped. It can be torn if by a sudden twist of the knee while applying weight on it.

A torn meniscus causes pain, swelling and stiffness. An individual might also feel a block to knee motion and have difficulty extending the knee fully.

A torn meniscus can result from any activity that causes an individual to forcefully twist or rotate the knee, such as forceful pivoting or abrupt stops and turns. Even kneeling, deep squatting or lifting something heavy can on occasion lead to a torn meniscus.

In older, senior adults, degenerative changes of the knee can contribute to a torn meniscus with little or no trauma.

Obesity also increases the risk of a torn meniscus.

Treatment can be moderate which would include rest, ice and medication. This is sometimes enough to relieve the pain of a torn meniscus and give the injury time to heal on its own. However, in other cases, a torn meniscus requires surgical repair.

Symptoms include:

• • • A popping sensation
    • Swelling and or stiffness
    • Pain, mostly when twisting or rotating the knee
    • Difficulty straightening the knee completely
    • A Feeling as though the knee is locked in place when attempting to move it
    • Feeling of the knee giving way

An individual might be more likely to develop osteoarthritis with this type of knee injury.

Bursitis – can be a painful condition that affects the tiny, fluid-filled sacs — called bursae (bur-SEE) which cushion the bones, tendons and muscles near the joints. Bursitis occurs when bursae grow to be inflamed.

The most common locations for bursitis are within the shoulder, elbow and hip. But it can also occur in the knee, heel and the base of the big toe. More often than not, this injury is caused by repetitive movements.

The most familiar causes of bursitis are repetitive actions or postures that put pressure on the bursae around a joint. Examples include:

• • • Pitching a baseball or hoisting something over your head repeatedly
    • Leaning on your elbows for long periods
    • Considerable kneeling for tasks such as laying carpet or scrubbing floors

Other causes can include injury or trauma to the affected area, inflammatory arthritis such as rheumatoid arthritis, gout and infection.

An injury can also cause irritation to the tissue inside the bursa and cause inflammation. Bursitis caused by an injury generally takes time to develop. The joints, tendons, or muscles that are near the bursa might have been overused.

Symptoms of the infected joint include:

• • • Feeling achy or stiff
    • Hurt more when it is moved or pressed on
    • Appears swollen and red

Even though not all types of bursitis can be prevented, an individual can reduce the risk and the gravity of flare-ups by changing the way certain tasks are performed. Examples include:

• • • Lifting properly. Bending the knees when lifting. Failing to do so puts extra stress on the bursae in the hips.
    • Wheeling heavy loads. Carrying heavy loads puts stress on the bursae in the shoulders. Use a dolly or a wheeled cart instead.
    • Using kneeling pads. Use some form of padding to lessen the pressure on the knees if the job or hobby requires a lot of kneeling.
    • Taking frequent breaks. Alternate repetitive tasks with rest or other activities.
    • Maintaining a healthy weight. Excessive weight places more stress on the joints.
    • Exercising. Strengthening the muscles can help protect the affected joint.
    • Warming up and stretching before strenuous activities to protect the joints from injury.

Tendinitis – Tendinitis is irritation or inflammation of a tendon (s). They are the thick fibrous cords that attach muscle to bone. This condition causes pain and tenderness just outside of a joint.

While tendinitis can occur in any of the tendons, it’s most typical in the shoulders, elbows, wrists, knees and heels.

There are a few common names for various tendinitis problems which are:

• • • Pitcher’s shoulder
    • Swimmer’s shoulder
    • Tennis elbow
    • Golfer’s elbow
    • Jumper’s knee

Even though tendinitis can be caused by a sudden injury, as with bursitis the condition is much more likely to stem from the repetition of a particular movement over time. The majority of individuals develop tendinitis because their occupations or hobbies involve repetitive motions that put stress on the tendons.

Using the proper technique is particularly important when engaging in repetitive sports movements or job-related activities. Improper technique can overwork the tendon — which it the case with tennis elbow — and lead to tendinitis.

Signs and symptoms of tendinitis tend to occur at the location where a tendon attaches to a bone. This typically includes:

• • • Pain often depicted as a dull ache, especially when moving the affected limb or joint
    • Mild swelling
    • Tenderness

• – Risk factors for developing tendinitis consist of age, working in particular occupations or participating in certain sports.
  • •  Age – As individuals get older, their tendons become less flexible — which makes them easier to injure.
    •  Occupation – Tendinitis is more common in people whose jobs involve:
      • •  Repetitive motions
        •  Awkward positions
        •  Frequent overhead reaching
        •  Vibration
        •  Forceful exertion

• • •  Sports – One may be more likely to develop tendinitis if they participate in certain sports that entail repetitive motions, especially if their technique isn’t the best. This can occur with:
      • •  Baseball
        •  Basketball
        •  Bowling
        •  Golf
        •  Running
        •  Swimming
        •  Tennis

Without suitable treatment, tendinitis can increase the risk of experiencing tendon rupture — a much more serious condition that may require surgery.

If tendon irritation persists for several weeks or months, a condition known as tendinosis may result. This condition involves changes that can weaken the tendon, along with abnormal new blood vessel growth.

Medical Conditions

In addition to injuries, there are other medical conditions that can cause knee pain. A major one is arthritis. There are more than one-hundred (100) different types of arthritis in existence. Examples of the ones that cause knee pain are:

• • Osteoarthritis – (AKA OA)—is a progressive condition that slowly wears away joint cartilage. It is the most common chronic joint condition. OA is most likely to occur after middle age although it can occur at any age. The most common symptoms are:
    • • pain
      • tenderness (discomfort when pressing on the area with your fingers)
      • stiffness
      • inflammation
  • Rheumatoid arthritis – OA and rheumatoid arthritis (RA) share the same symptoms but are very different conditions. OA is a degenerative condition, which means that it increases in severity over time. RA, on the other hand, is an autoimmune disorder (basically when the immune system attacks the body). People with RA have immune systems that mistake the soft lining around joints to be a threat to the body, causing it to attack that area. This soft lining, which includes the synovial fluid, is called the synovium (connective tissue). As the immune system launches its assault, fluid buildup within the joint occurs, causing stiffness, pain, swelling, and inflammation.
  • Gout – is a painful form of inflammatory arthritis that usually affects the big toe, however, it can develop in any joint, including one or both of the knees. Gout forms when the body has high levels of uric acid. This substance forms sharp crystals that cause sudden bouts of pain, swelling, and tenderness. The main symptom of gout within the knee is pain and discomfort in the surrounding area.
  • Pseudogout – a type of arthritis that causes impulsive, painful swelling in the joints. It happens when crystals form in the synovial fluid, the fluid that lubricates the joints. This leads to inflammation and pain. This condition most often affects the knees, but it can affect other joints as well. It’s more frequent in adults over the age of 60.

Mechanical problems

Another class of problems that can cause knee pain is mechanical problems. These include:

• • • Loose piece of cartilage or bone
    • Dislocated kneecap
    • Gait (how you walk) change because of hip or foot pain

Treatments

Not all knee pain is serious, but a range of injuries and conditions can lead to increased pain, joint damage and disability if left untreated. There are numerous ways to treat knee pain, depending on the severity of the pain and the damage to the knee. Examples of knee pain treatment include:

• • • Medication
    • Physical therapy
    • Injections
    • Osteopathic manipulation
    • Surgery

There are additional ways that knee pain can be treated at home, such as over-the-counter pain medication, ice, rest, elevation and compression.

While it is not always possible to prevent knee pain, there are a few options that can help stave off knee problems in the future:

• • • Maintain a healthy weight
    • Warm up and stretch before physical activity
    • Exercise appropriately for your body
    • Build up muscle
    • Wear proper shoes

There is one more thing that can help ward off knee and joint issues: take a supplement. We’ve come a long way since the singular multiple-vitamin.

There are supplements specifically for joint health and maintenance. Click here (Paid link) for more information.

Prevention is better than cure!

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

Good Health!

In four of my recent articles, I mentioned that reading food labels was required reading in today’s world. One of those articles was: The Facts about Carbohydrates: Are They Really That Bad. But, why read food labels? Why are they important? What do they really tell us? The purpose of this article is to tell all about why read food labels.

What are food labels

Food labels, also known as Nutrition facts labels are labels required on most packaged foods showing what nutrients are contained in the food within the package. They are used in many countries.

Usually found on a panel found on a package of food, they contain a variety of information regarding the nutritional value of the food. There are numerous pieces of data that are standard on most food labels, which include serving size, number of calories, grams of fat, included nutrients, as well as a list of ingredients.

Why are food labels important

Food labels are important because they carry useful information to help make good choices about food. They will indicate if the food contains an additive that an individual might want to avoid. The nutritional information panel helps one to compare the nutrient profile of similar products and choose the one that suits their needs.

Reading food labels is one of the most important steps one can take to eating well and living healthy. Food labels provide important information about the food being consumed including: serving sizes, calories, fat, important nutrients, as well as salt, sugar, and cholesterol.

Reading food labels

Food labels provide more than just nutrition facts. They also tell you the ingredients.

All ingredients are required to be listed in descending order by weight, including added water. Remember that:

• The ingredient listed first is represents the largest amount of that ingredient.
• The ingredient listed last the least amount of that ingredient.

Note: if an undesirable ingredient is listed first or close to the first, avoid that product.

An ingredient (other than an allergen or additive) is not required to be listed if it makes up less than five per cent of the food. Where there are very minute amounts of multi-component ingredients (less than five per cent), it’s permitted to list ‘composite’ ingredients only: as an example, it may say ‘chocolate’ (rather than cocoa, cocoa butter and sugar) in a choc chip ice cream.

But again, this does not apply to any additive or allergen. They must be listed no matter how minuscule the amount.

All food additives must have a specific use and they must be assessed and approved by the government. Food additives can be used to improve quality of a food or improve the flavor or appearance of a food. They must also be used in the lowest possible quantity that will achieve their purpose.

Food additives are identified in the ingredient list according to their class, which is followed by a chemical name or number. For example:

• emulsifier (lecithin)
• preservative (200)
• color (tartrazine)
• color (102)

This same food additive numbering system is used throughout the world. Vitamins and minerals are additionally listed under food additives.

The nutrition panel also indicates the quantity of various nutrients a food contains per serving, as well as per 100 g or 100 ml. It’s best to use the ‘per 100 g or 100 ml’ value to compare similar products, because the amount of 1‘serving’ may differ between manufacturers.

The nutrients are displayed in a format that is standard, providing amount per serve and per 100 g (or 100 ml if liquid).

The following are large amounts per 100 g:

• 30 g of sugars
• 20 g of fat
• 3 g of fiber
• 600 mg of sodium.

The following are small amounts per 100 g:

• 2 g of sugars
• 3 g of fat
• 0.5 g of fibre
• 20 mg sodium.

Size matters—It is important to observe the serving size of a product because the values only pertain to that service size; not the whole package. For example: a box of crackers labeled as low salt with a serving size of 5 crackers, the value is stated (e.g. 250 mg). But that is only for 5 crackers. If an individual consumes the entire box while watching a movie, it’s no longer low salt. If the box has 25 crackers, that’s 1250 mg of sodium (salt). That’s about half of the daily minimum requirement—on a snack! Not to mention that most boxes have more than 25 crackers! That doesn’t include all of the other sodium consumed during a day. Salt (sodium) is contained in so many of the products we consume.

Allergens on food labels

Food labels can help individuals with allergies or sensitivities to foods. The main ingredients that may cause severe adverse reactions must be stated on the label no matter how minute the amount.

Common foods which will cause allergies include peanuts, other nuts, seafood, fish, milk, gluten, eggs, soybeans.

Some labels may also state ‘may contain’ because there is a possibility that traces of an allergen may be present in a food unintentionally, such as food processed in the same plant or on the same equipment as products that contain nuts.

There must also be information to alert people of a possible health risk from some ingredients, for example, caffeine, aspartame, quinine, guarana, royal jelly, unpasteurized milk or egg.

Beware of claims on front labels

Front labels are a form of advertising and they don’t always tell the full story behind a product.  Therefore, it is important to go to the back or side of a product to get the complete picture regarding ingredients and nutrition.  Below are some examples.

• The term ‘light’ or ‘lite’ doesn’t automatically mean that the product is low in fat or energy. The term ‘light’ can refer to the texture, color or taste of the product. The aspect that makes the food ‘light’ must be stated on the label.
• The claims low cholesterol, no cholesterol, or cholesterol free on foods derived from plants, like margarine and oil, are meaningless because all plant foods contain virtually no cholesterol. But, some may be high in fat and will contribute to weight gain if used too generously.
• If an item claims to be 90% fat free, it actually contains 10% fat, but it looks healthier the other way.
• ‘Baked not fried’ sounds healthier, but it may still have just as much fat – verify the nutrition information panel to be sure.
• ‘Fresh’ can actually mean the product hasn’t been preserved by canning, freezing, high-temperature or chemical treatment. But, it may have been refrigerated and spent time in processing and transport.

Food labels are extremely import for revealing what is contained in the

foods we consume. It behooves us to observe them and respond accordingly by making educated decisions concerning our diets.

Please leave any questions, comments, or concerns below.

Good Health!!

Water—the universal, life sustaining substance that is often taken for

granted; especially in the developed nations. Besides quenching our thirsts, what else is water good for. What is the importance of water to the body? It is the intention of this article to answer that question.

What is water

Water is an inorganic chemical substance. It is, odorless, transparent, tasteless, and colorless. It is the main component of the earth’s hydrosphere, which is the portion of Earth’s surface that includes the seas and the water in the atmosphere and the fluids of most living organisms. It is crucial for all forms of life, although it provides no calories or organic nutrients.

Why is water important

Just think of all the many ways we use water: drinking, cooking, bathing, brushing teeth, washing clothes, dishes, and cars, flushing toilets, watering gardens and lawns, and filling swimming pools and that’s just at home. There are many industrial uses as well such as conducting electricity. It is also the best all-around dissolvent. More dense materials dissolve in water than in any other liquid. Mankind has done a pretty good job of making use of water!

Water’s importance to the body

More specifically, what is the importance of water to the body?

For starters, our body is approximately sixty percent of our body weight. That means that over half of our body is water. The body uses water in all of

its cells, organs, and tissues to help regulate temperature and maintain other bodily tasks. Because the body loses water through breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water. The amount of water essential for optimum health depends on a range of things, including the climate, physically activity, illnesses or other health problems.

Water doesn’t merely quench thirst and regulate body’s temperature; it also keeps tissues within the body moist. These include the eyes, nose, and mouth. Keeping the body hydrated helps it retain optimum levels of moisture in these sensitive areas, also as within the blood, bones, as well as the brain. Additionally, water helps protect the spinal cord, and it acts as a lubricant and cushion for the joints.

Water also aids in removing waste. Ample water intake enables the body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as does the intestines. Water can also prevent one from getting constipated by softening the stools and helping move the food ingested through the intestinal tract.

Water assists with digestion. Digestion starts with saliva, the origin of which is water. Digestion relies on enzymes that are found in saliva to assist the break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more obtainable to the body. Water is additionally necessary to assist in digesting soluble fiber. With the help of water, this fiber breaks up easily and benefits bowel health by making well-formed, soft stools that are easy to pass.

Water prevents dehydration. The body loses fluids when employed in vigorous exercise: sweat in high heat, or develop a fever or contract an illness that causes vomiting or diarrhea. If fluids are being lost for any of these reasons, it’s important to increase the fluid intake to enable the body to restore natural hydration levels. A doctor may recommend more fluids to help treat other health conditions, such as bladder infections and urinary tract stones. If one is pregnant or nursing, it is best to consult with a physician about fluid intake because the body will be using more fluids than usual, especially if in the case of breastfeeding.

How much water should we drink a day

One suggestion is the 8×8 rule (8 8oz glasses a day). But there’s really no concrete rule on the amount of water to drink each day. Many folks simply drink water when they are thirsty. Basically, people who are in good physical health get enough fluids by drinking water and other fluids when they are thirsty and with each of their meals. One indication of hydration level is by observing urine. If it’s clear that’s a great indication of being well hydrated. However, if it’s dark, that’s a clear indication of dehydration. The clearer the better, the darker, not so much but light yellow is acceptable.   Having said that, discolorations can occur from taking certain vitamins or supplements that may make urine darker.  Also, other beverages (coffee, tea, sodas) can make urine darker.  The only beverage that hydrates completely and makes urine lighter is water.

Everybody’s body is different therefore the required amount of fluid intake varies. It depends on weight, age, the amount of fluid loss during the day, and the level of physical activity.

Personally, if I drank 8 8oz’s glasses a day, I would simply float away!

Through normal daily activities, our bodies can lose up to three to four liters a day just by perspiration, urine, bowel movement, and exhalation of hair. We lose one to two liters alone from just breathing.

How much water should you drink to lose weight

Drinking ample amounts of water will aid in weight loss as follows:

• Drinking water increases caloric burning. Drinking extra 1500 ml water can burn around 23 calories on average per day.
• Drinking cold water before meals can reduce your appetite – you will consume 75-90 calories less per meal. This is because the body uses extra energy which burns more calories to heat the water to body temperature before it can be absorbed.
• If we consume more pure, filtered water, we are less likely to drink high-calorie beverages like sodas and sports drinks. These are full of added sugars, and empty calories.
• Water frees fat stored as an energy source.
• It aids to clear toxins. When overloaded with toxins the body turns to alternative plans, like adding fat cells to help store the toxic material. Water facilitates to flush out both the toxins and fat.
• Excess toxins can interrupt hormonal signals that indicate when we are full, and to stop eating. Drinking enough water helps prevent this from happening.
• The organs of elimination and digestion can work properly, ensuring we stay a healthy weight when we drink plenty of water.
• Water eliminates sodium, and our muscle cells stay hydrated, giving us the energy to stay active.
• Water is also important for muscle tone.  It energizes muscles by acting as a lubricant around  muscles and joints which helps prevent against cramping.  Thus allowing for harder and longer to workouts.  A well toned body has a faster metabolism that burns fat.

It is recommended to drink 1500mi (50 ounces) of water in addition to your normal water intake. The colder the water, the more effective it is for burning calories.

Therefore, first make sure your water intake is at the proper level. Then add the 1500mi for the weight loss.

Feel free to leave your questions, comment or concern below.

Good Health!!

Cholesterol is something we hear about all the time.  Mostly, that it causes heart disease and other ailments.  But what else do we know?  Do we know how and why it causes these diseases? Does it have any purpose?  Do we know where it comes from?   In this article you will discover, what is cholesterol and what does it do…all about cholesterol.

What is Cholesterol

Cholesterol is a substance; a type of fat found in the body as well as in animal products like meat, eggs and dairy products. It is a waxy-fat like substance that plays important roles in the production of hormones, vitamin D and the bile necessary for digesting fats.

What does Cholesterol do

Cholesterol is a vital component of every cell in the body, giving cell membranes the necessary strength and flexibility. The liver produces all the cholesterol that the body needs to function, but cholesterol can also be introduced by consuming animal products.

Since cholesterol doesn’t mix well with liquids (i.e.blood), it’s transported by particles called lipoproteins, which includes low-density and high-density lipoprotein — or LDL and HDL.

LDL is often referred to as bad cholesterol, as it is associated with the

plaque buildup in arteries, while HDL or good cholesterol helps excrete excess cholesterol from the body.

When extra cholesterol is consumed, the body compensates by reducing the amount of cholesterol that it naturally makes. On the other hand, when dietary cholesterol intake is low, the body increases’ cholesterol production to ensure there is always enough of this vital substance.

Only about 25% of cholesterol in the body comes from dietary sources. The rest is produced by the liver.

How is Cholesterol bad for you

Cholesterol is a vital substance for the body. However, too much of a good thing is a bad thing.

To break this down further there are two types of cholesterol as mentioned

earlier: LDL and HDL. LDL is bad cholesterol that can cause plaque to build up in the arteries leading to heart disease and stroke. This level needs to be low.

HDL is good cholesterol that acts as a scavenger, carrying LDL (bad) cholesterol away from the arteries and back to the liver, where the LDL is broken down and eliminated from the body. This level needs to be high. Healthy HDL cholesterol levels may protect against heart attack and stroke. Studies show that low levels of this cholesterol increase the danger of cardiovascular heart disease. However, HDL cholesterol does not completely eliminate LDL cholesterol. Only 1/3 to 1/4 of blood cholesterol is carried out by HDL.

There is a third component of the cholesterol equation known as triglycerides. They are the most common type of fat in the body and they store excess fat from your diet.

Therefore, a high triglyceride level combined with high LDL (bad) cholesterol or low HDL (good) cholesterol is linked with fatty buildups within the artery walls, which increases’ the risk of heart attack and stroke.

So there you have the components of the cholesterol equation. [The good, the bad, and the ugly]  For a video presentation illustrating the cholesterol equation, click the link that follows: https://youtu.be/inaqswqMDds

What causes high Cholesterol

High cholesterol levels are due to a range of dynamics including heredity, diet, and lifestyle. Less frequently, underlying illnesses affecting the liver, thyroid, or kidney may affect blood cholesterol levels.

• Heredity: Genes can influence how the body metabolizes LDL (bad) cholesterol. For example, there are inherited forms of high cholesterol that can lead to early heart disease.
• Weight:
  Excess weight can modestly increase LDL (bad) cholesterol levels. Losing weight can lower LDL and raise HDL (good) cholesterol levels.
• Lack of physical activity: Regular physical activity such as exercise may lower triglycerides and raise HDL cholesterol levels.
• Age and sex: Before menopause, females usually have lower total cholesterol levels than men of the same age. As females and males age, their blood cholesterol levels rise until about 60 to 65 years of age. After approximately age fifty, women often have higher total cholesterol levels than men of the same age.
• Alcohol:
  Moderate (1-2 drinks daily) alcohol intake increases’ HDL (good) cholesterol but does not lower LDL (bad) cholesterol. Physicians don’t know for certain whether alcohol also reduces the risk of heart disease. Drinking an excessive amount of alcohol will harm the liver and heart muscle tissue, lead to high blood pressure, and raise triglyceride levels. Even though moderate alcohol intake increases’ good cholesterol, because of the other risks, alcoholic beverages should not be used as a way to prevent heart disease.
• Stress:
  Several studies have shown results indicating that stress raises blood cholesterol levels over the long term. One way that stress may do this is by affecting one’s habits. For example, when some are under stress, they may console themselves by eating fatty foods. The saturated fat and LDL cholesterol in these foods contribute to higher levels of blood cholesterol.

Symptoms of high Cholesterol levels

Fact is, high cholesterol is a risk factor for other illnesses and by itself does not bring about symptoms. Routine screening blood tests can reveal elevated cholesterol levels in the blood.

The National Cholesterol Education Program guidelines recommend a strategy that everybody aged twenty years and older ought to have their blood cholesterol level measured a minimum of once every five years. It is best to have a blood test called a lipoprotein profile to determine cholesterol numbers.

Since the only symptom of high cholesterol is a blood test, below is the range of numbers for determining the condition of an individual’s blood cholestero.

How to control Cholesterol naturally

Consume monounsaturated fats – a diet high in monounsaturated fats reduces harmful LDL, but also protects higher levels of healthy HDL. Monounsaturated fats may also reduce the oxidation of lipoproteins, which adds to clogged arteries. A study of 26 individuals found that replacing polyunsaturated fats with monounsaturated fats in the diet reduced the oxidation of fats and cholesterol.

A few excellent sources of monounsaturated fats are below. Some are also good sources of polyunsaturated fat:

• Olives and olive oil

  

• Canola oil
• Avocados
• Tree nuts, such as almonds, walnuts, pecans, hazelnuts and cashews

Include polyunsaturated fats – Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce “bad” LDL cholesterol and decrease the risk of heart disease.

For example, one study replaced saturated fats in 115 adults’ diets with polyunsaturated fats for eight weeks. By the end, total and LDL cholesterol levels were reduced by about 10% (10Trusted Source).

Another study included 13,614 adults. They replaced dietary saturated fat with polyunsaturated fat, providing about 15% of total calories. Their risk of coronary artery disease dropped by nearly 20% (11Trusted Source).

Polyunsaturated fats also seem to reduce the risk of metabolic syndrome and type 2 diabetes.

Another study modified the diets of four thousand twenty (4,220) adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes (12Trusted Source).

Omega-3 fatty acids are an especially heart-healthy type of

polyunsaturated fat. They’re found in seafood and fish oil supplements (13Trusted Source, 14Trusted Source).

Omega-3 fats ar found in high amounts in fatty fish like salmon, mackerel, herring and deep ocean tuna like blue fin or albacore, and to a lesser degree in shellfish including shrimp (15).

Other sources of omega-3s include seeds and tree nuts, but not peanuts.

Steer clear of Trans Fats – Trans fats are unsaturated fats that have been modified by a process called hydrogenation. The reason for this is to make the unsaturated fats in vegetable oils more stable as an ingredient. Many margarines and shortenings are made of partially hydrogenated oils.

The resulting trans fats are not fully saturated, but are solid at room temperatures. This is why food manufacturers have used trans fats in product like spreads, pastries and cookies — they provide more texture than unsaturated, liquid oils.

Unfortunately, partially hydrogenated trans fats are handled differently in the body than other fats, and not in a good way. Trans fats increase total cholesterol and LDL, but decrease beneficial HDL by as much as 20% (16Trusted Source, 17Trusted Source).

A study of world health patterns calculated that trans fats could also be liable for 8% of deaths from heart disease worldwide. Another study estimated a law restricting trans fats in New York will reduce heart disease deaths by 4.5% (18Trusted Source, 19Trusted Source).

In the United States and an increasing number of other countries, food companies are required to list the amount of trans fats in their products on nutrition labels. However, be aware that these labels can be misleading, since they are allowed to round down when the amount of trans fat per serving is less than 0.5 grams. This means some foods contain trans fats even though their labels say “0 grams of trans fat per serving.” To avoid this trick, read the ingredients in addition to the nutrition label. If a product contains “partially hydrogenated” oil, it contains trans fats and should be avoided.

Go for Soluble Fiber – Soluble fiber is a group of different compounds in plants that dissolve in water and that humans can’t digest. However, the beneficial bacteria that live in the intestines can digest soluble fiber. In fact, they need it for their own nutrition. These good bacteria, also called probiotics, reduce both harmful kinds of lipoproteins, LDL and VLDL (20Trusted Source, 21Trusted Source).

In a study of 30 adults, taking 3 grams of soluble fiber supplements daily for 12 weeks decreased LDL by 18% (22Trusted Source).

A different study of fortified breakfast cereal found that added soluble fiber from pectin reduced LDL by 4% and fiber from psyllium reduced LDL by 6% (23Trusted Source).

Soluble fiber can also help increase the cholesterol benefits of taking a statin medication.

One 12-week study had 68 adults add 15 grams of the psyllium product Metamucil to their daily 10-mg dose of the lipid-lowering medication simvastatin. This was found to be as effective as taking a larger 20-mg dose of the statin without fiber (24Trusted Source).

Soluble fiber’s benefits reduce the risk of disease. A large review of several studies found high fiber intakes of both soluble and insoluble fiber reduced the risk of death over 17 years by nearly 15% (25Trusted Source).

Another study of over 350,000 adults found those eating the most fiber from grains and cereals lived longer, and they were 15–20% less likely to die during the 14-year study (26Trusted Source).

Some of the best sources of soluble fiber include beans, peas and lentils, fruit, oats and whole grains. Fiber supplements like psyllium are also safe and inexpensive sources.

Exercise – Exercise is a double whammy for heart health. It not only improves physical fitness and help combat obesity, but it also reduces harmful LDL and increases’ beneficial HDL.

While even low-intensity exercise like walking increases’ HDL, making your exercise longer and more intense increases’ the benefit (30Trusted Source).

Based on a review of 13 studies, 30 minutes of activity five days a week is enough to improve cholesterol and reduce the risk of heart disease. Ideally, aerobic activity ought to raise the heart rate to about seventy-five percent (75%) of its maximum. Resistance training should be fifty percent (50%) of maximum effort.

Activity that elevates the heart rate to 85% of its maximum increases’ HDL and also decreases LDL. The longer the duration, the greater the effects.

**Resistance exercise can decrease LDL even at modest intensity. At maximum effort it also increases’ HDL. Increasing the number of sets or repetitions increases’ the benefit

Supplements – There’s robust proof that fish oil and soluble fiber improve cholesterol and promote heart health and is available in supplement form. Another supplement, coenzyme Q10, is showing promise in advancing cholesterol results, even though its long-term advantages aren’t so far known.

Fish oil – is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). One study of forty-two (42) adults found that taking four (4) grams of fish oil daily reduced the entire quantity of fat being carried in blood. In another study, taking 6 grams of fish oil daily increased HDL (45Trusted Source)

A study of over 15,000 adults also found that omega-3 fatty acids, including from fish oil supplements, reduced the risk of heart disease and prolonged life expectancy (47Trusted Source).

Psyllium – Psyllium is a type of soluble fiber that is accessible as a supplement.

A four-week study of 33 adults found that cookies enriched with 8 grams of psyllium reduced total cholesterol and LDL cholesterol by nearly 10% (48Trusted Source).

Another study found similar results employing a 5-gram psyllium supplement two times daily. LDL and total cholesterol decreased by about 5% over a longer, 26-week period (49Trusted Source).

Coenzyme Q10 – Coenzyme Q10 is a food chemical that helps cells produce energy. It is the same as a nutritional supplement, except that the body can produce its own Q10, preventing deficiency.

Even if there is no deficiency, extra Q10 in the form of supplements may have benefits in some situations.

Several studies with a sum of 409 participants found coenzyme Q10 supplements reduced total cholesterol. In these studies, LDL and HDL did not change (50Trusted Source).

Coenzyme Q10 supplements may additionally be valuable in treating heart failure or breakdown, though it’s unclear whether they reduce the risk of developing heart failure or heart attacks.

You can purchase these and other supplements online by clicking HERE.

Conclusion

Cholesterol has vital roles in the body, however it can cause clogged arteries and heart disease if gets out of control.

Increased low-density lipoprotein (LDL) is subject to free radical damage and contributes most to heart disease. On the contrary, high-density lipoprotein (HDL) protects against heart disease by carrying LDL cholesterol away from vessel walls and back to the liver.

If your cholesterol is out of balance, lifestyle interventions are the first line of treatment. Unsaturated fats, soluble fiber and plant sterols and stanols will increase good HDL and reduce bad low density lipoprotein (LDL). Exercise and weight loss can also help. Eating trans fats and smoking is harmful and should be avoided.

If you’re concerned about your cholesterol levels, have them checked by your doctor. A simple blood draw, taken after fasting overnight, is all that’s needed.

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

Good health!!

Maintaining a healthy diet is the best way to achieve numerous health benefits that include reducing the risk of chronic diseases and overall good

health. This article contains tips for a healthy diet.

Surprisingly, making changes to a diet doesn’t have to be a major enterprise with major changes. Instead of creating huge changes, it may be better to start with a few smaller ones. Below are a few small tips to begin the journey of a healthier lifestyle.

Ways to eat healthier

Take it slow – Did you know that eating fast can contribute to weight gain? The pace at which one eats controls how much they eat, as well as how likely they are to gain weight.

In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters (1Trusted Source, 2Trusted Source, 3Trusted Source).

Our appetites, how much we eat and how full we get is all controlled by hormones. These hormones signal the brain whether we’re hungry or full.

However, it takes about 20 minutes for the brain to receive these messages, therefore eating more slowly would give the brain the time it needs to perceive that we are full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help us lose weight.

Eating slowly is additionally joined to additional thorough mastication (chewing), which has also been linked to better weight maintenance.

Therefore, just by taking in food slower and grinding it up more often, you can reduce your risk of eating too much and gaining excess weight.

Stay away from refined breads – a diet can become a bit healthier by choosing whole grain bread over traditional refined-grain bread. As

opposed to refined grains, which have been tied to many health issues, whole grains have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease and cancer. They are additionally a decent supply of fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese.

There are many varieties of whole-grain bread on the market, and many of them have a better taste than refined bread.

To be sure, read the label to make certain that the bread selected is made with whole grains only, not a mixture of whole and refined grains. It’s additionally preferred that the bread contains whole seeds or grains.

Don’t forget that list – There are two important tactics to use when going

grocery shopping: make a shopping list ahead of time and never go to the store hungry. Not knowing exactly what items are needed makes room for impulse buying, while hunger can additionally intensify one’s impulses. Therefore, to make sure to avoid impulses, it’s best to plan ahead and write down what is needed beforehand. This will ensure not only the purchase of healthier items but also save money and have healthier foods available.

Consume eggs for breakfast – Eggs are very healthy, especially in the morning. They are rich in high-quality protein and many essential

nutrients that we often don’t get enough of, such as choline. When comparing studies containing various types of calorie-matched breakfasts, eggs come out ahead.

Eating eggs within the morning bracket will increase feelings of fullness. This has been shown to cause one to consume fewer calories over the following thirty-six hours, which can be quite helpful for weight loss.

Bottom line: by simply replacing a current breakfast with eggs may result in major benefits for health.

Increase the protein – Protein is often referred to as the king of nutrients, and it does seem to have some very powerful advantages.

Due to its ability to affect hunger and satiety hormones, it’s the most filling of the macronutrients.

One study showed that merely increasing protein intake from fifteen to thirty percent of calories caused participants to eat 441 fewer calories per day, without actively restricting their intake.

Also, protein helps to retain muscle mass, which determines the rate of your metabolism. A high protein intake could increase the amount of calories you burn by 80–100 per day. This is especially important for preventing the loss of muscle mass that can occur during weight loss and as one ages.

Therefore, it is best to aim to add a source of protein to each meal and snack. It will facilitate feeling fuller for longer, curb cravings and make one less likely to overeat.

For more information on protein, refer to the article: https://universal-health-products.com/the-facts-about-proteins/

Consume plenty of (H2O) – Drinking ample amounts of water is important for optimal health.

Many studies have shown that taking in ample amounts of water could aid weight loss, weight maintenance and even slightly increase the number of calories you burn daily.

Studies in addition show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults.

Additionally, the most important thing is to drink water as an alternative of other beverages as much as possible. This can significantly reduce your sugar and calorie intake.

People who drink water principally are shown to consume two-hundred fewer calories per day, on average, than individuals who drink alternative beverages.

Food preparation – The way food is prepared can drastically change its effects on one’s health.

Grilling, broiling, frying and deep-frying are all popular means of preparing meat and fish. However, during these types of cooking methods, several potentially toxic compounds are formed, such as polycyclic aromatic hydrocarbons (PAHs), advanced glycation end products (AGEs) and heterocyclic amines (HCAs) (36Trusted Source).

All of these compounds have been linked to several diseases, including cancer and heart disease.

Better cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure-cooking, stewing and sous-vide. These methods do not promote the formation of these harmful compounds and consequently makes food healthier. Therefore, it is wise to use the previous methods sparingly.

Take Omega-3 and Vitamin D Supplements – A shocking range of individuals round the world are deficient in vitamin D, as well as forty-two percent of the American population. Vitamin D is a fat-soluble vitamin that is very important for bone health and the proper function of the immune system. Essentially, every cell in the body has a receptor for vitamin D, indicating its importance. However, vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts.

Omega-3 fatty acids are another usually lacking nutrient found in fatty sea food. They have several vital roles within the body, including reducing inflammation, maintaining heart health and promoting brain function. The Western diet is generally very high in omega-6 fatty acids, which promote inflammation and have been linked to many chronic diseases.

Omega-3s on the other hand, help fight this inflammation and keep the body in a more balanced state. If fatty seafood isn’t regularly consumed in one’s diet, taking a supplement should be considered. Omega-3s and the D vitamin will typically be found along in a supplement.

For more detailed information on dietary supplements, please refer to the article https://universal-health-products.com/dietary-supplements-the-facts/

For an online supplement and vitamin store that has a great selection click here.

Avoid those French Fries – Potatoes are very filling and a common side to many dishes. However, the method by which they are prepared largely determines their health effects.

To begin with, 100 grams of baked potatoes yields 94 calories, while the same amount of french fries yields over three times as many, or 319 calories.

Additionally, deep-fried french fries generally contain harmful compounds, such as aldehydes and trans fats. Replacing french fries with baked or boiled potatoes is a great way to reduce calories and evade these harmful compounds.

Eat your veggies – and eat them first. A good way to ensure that they are consumed is to eat them as a starter. By doing so, it is most likely that all

the veggies are finished while one is the hungriest and be apt to eat less of other, possibly less healthy, parts of the meal.

This may lead one to eat fewer and healthier calories overall, which can result in weight loss.

In addition, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. This is accomplished in that it slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar controls in people with diabetes.

Don’t forget the fruits – fruits should be eaten instead of drinking them. Fruits are very healthy. They are laden with water, fiber, vitamins and antioxidants. Studies have repeatedly linked eating fruit to a reduced risk of several diseases, such as heart disease, diabetes and cancer.

Because fruits contain fiber and numerous plant compounds, their sugars

are generally digested very slowly and do not cause major spikes in blood sugar levels. However, it doesn’t apply to fruit juices. Countless fruit juices aren’t even made from real fruit, but rather concentrate and sugar. They can even contain as much sugar as a sugary soft drink.

Even real fruit juices lack the fiber and mastication (chewing) resistance provided by whole fruits. This makes fruit juices far more possible to spike blood glucose levels. It also makes it far too easy to ingest too much in one sitting.

Eat fresh berries – in fact we should eat fresh Berries instead of the dried ones. Fresh berries are very healthy and packed with nutrients, fiber and antioxidants. Most varieties can be purchased fresh, frozen or dried.

Although every type is comparatively healthy, the dried varieties are a much more concentrated source of calories and sugar, since all the water has been removed. A 3.5-ounce (100-gram) serving of recently picked or frozen berries contains 32–35 calories, while 3.5 ounces of dried strawberries contain a whopping 396 calories. The dried varieties are typically lined with sugar, further increasing the sugar content. By going for the fresh varieties, the result is a much juicier snack that’s lower in sugar and a lot lower in calories.

Choose healthier oils – Unfortunately, highly processed seed and vegetable

oils have become a prominent household staple in recent years. Examples include soybean, cottonseed, and sunflower oil.

These oils are extremely processed and high in omega-6 fatty acid, but deficient in omega-3s.

A high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic diseases, such as heart disease, cancer, osteoporosis and autoimmune diseases.

It is best to swap these unhealthy oils for healthier alternatives, such as extra virgin olive oil, avocado oil or coconut oil. Coconut oil is the best of these. More on Coconut oil to follow in a future article.

Get enough sleep – The importance of proper sleep cannot be overstated. Sleep deprivation disrupts hunger regulation, typically resulting in

increased food craving, which causes increased calorie intake and weight gain. Personally, when I am sleep deprived, my appetite goes through the roof!

In fact, people who sleeps too little tend to weigh significantly more than those who get enough sleep. Being sleep poor additionally negatively affects concentration, productivity, athletic performance, sugar metabolism and immune execution. What’s more, it increases the risk of several diseases, including inflammatory diseases and heart disease.

Therefore, it is important to try to get sufficient amounts of good-quality sleep, preferably in one session. For more detailed information on sleep, please refer to the articles:

https://universal-health-products.com/the-importance-of-sleep-for-health/

https://universal-health-products.com/sleep-apnea-the-facts-new/

Keep it moving – proper nutrition and exercise regularly go hand in hand. Exercise has been shown to improve mood, as well as decrease feelings of depression, anxiety and stress.

It is also important to note that these are the exact feelings that are most likely to contribute to emotional and binge eating.

Aside from strengthening your muscles and bones, exercise can help weight loss, increase energy levels, reduce the risk of chronic diseases and improve sleep.

The goal of accomplishing 30 minutes of moderate to high-intensity exercise each day, or simply take the stairs and go on short walks whenever possible is reasonable.

Thanks for visiting – I hope these tips will prove beneficial!  Remember: we are what we eat!!

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

Good Health!

Recently I promised to cover all the systems of the body. So far I’ve covered the: cardiovascular, endocrine, and lymphatic systems. In this article, I will be covering all about the urinary system.

What is the Urinary System?

The urinary system, (aka the renal system), generates, stores and eliminates urine, the fluid waste excreted by the kidneys. The kidneys turn out urine by filtering wastes and excess water from blood. Urine travels away from the kidneys through two delicate tubes called ureters and fills the bladder.

The purpose is to eliminate waste from the body, regulate blood level and blood pressure which is the force that blood travels through the veins and arteries, control levels of electrolytes and metabolites, and regulate blood pH. It is the system that filters the blood of waste leaving it clean and vibrant.

What are the Organs of the Urinary System?

The urinary system is composed of the kidneys, urinary bladder, ureters, and urethra. The kidneys form the urine and account for the other functions ascribed to the urinary system.

How Does the Urinary System Work?

The urinary system removes a type of metabolic waste called urea from your blood. Urea is formed once foods containing protein, such as meat, poultry, and certain vegetables, are broken down in the body. Urea is carried within the blood to the kidneys.

Kidneys – The kidneys are twin bean shaped organs about the size of a fist. They are close to the center of the back, just below the rib cage. The kidneys extract urea from the blood through tiny filtering units called nephrons.

Urea, in conjunction with water and alternative waste substances, forms the urine as it passes through the nephrons and down the renal tubules of the kidney.

From the kidneys, urine travels down two thin tubes called ureters to the bladder.

Ureters – The ureters ar approximately eight to ten inches long. Muscles in the ureter walls constantly constrict and release to force urine descending away from the kidneys. If urine is allowed to stagnate, or reverse, a kidney infection can develop. Small amounts of this waste water are drained into the bladder from the ureters about every ten to fifteen seconds.

Bladder – The bladder is a sunken sturdy organ shaped like a balloon. It sits in the pelvis and is held in place by ligaments attached to other organs and the pelvic bones. The bladder contains urine until an individual is ready to go to empty it in the bathroom (urination). It expands into a round shape when it is full and contracts when empty. With a healthy system, the bladder can hold up to 16 ounces (2 cups) of urine comfortably for 2 to 5 hours.

Circular muscles called sphincters help keep urine from escaping. The sphincter muscles contract tightly like a rubber band around the opening of the bladder into the urethra, the passageway that allows urine to pass out of the body.

Nerves in the bladder indicate to an individual when it is time to urinate, or empty the bladder. As the bladder first fills with urine, one may notice a feeling indicating that there is a need to urinate. The indication to urinate becomes stronger as the bladder continues to fill and reaches its limit. At that point, nerves of the bladder sends a message to the brain that the bladder is full and the urge to empty the bladder intensifies.

When you urination takes place, the brain signals the bladder muscles to tighten, squeezing urine out of the bladder. Simultaneously, the brain signals the sphincter muscles to relax. As these muscles relax, urine leaves the bladder through the urethra. When all the signals within the correct order are completed, regular elimination occurs.

Problems of the Urinary System

Problems of the urinary system can be caused by illness, injury, or aging. As we get older, changes in the structure of the kidneys cause them to lose some of their ability to remove wastes from the blood. Also, the muscles in the ureters, bladder, and urethra tend to lose some of their tone and vigor. An individual may have more urinary infections because the bladder muscles don’t tighten enough to empty the bladder completely. A decrease in strength of muscles of the sphincters and the pelvis can in addition cause incontinence, which is the unwanted leakage of urine. Illness or injury can also prevent the kidneys from cleansing and filtering the blood completely or obstruct the passage of urine.

Disorders of the urinary system range from easy to treat to the threat of life.

Benign prostatic hyperplasia (BPH) – is a condition in men that affects the prostate gland, which is part of the male reproductive system. For more information on BPH and the prostate on this website, review the article: All about the Prostate.

Painful bladder syndrome/Interstitial cystitis (PBS/IC) – is a persistent bladder disorder also known as frequency-urgency-dysuria syndrome. In this ailment, the bladder wall will become inflamed and irritated. The inflammation can lead to scarring and hardening of the bladder, diminished bladder capacity, pinpoint bleeding, and, in unusual cases, ulcers in the bladder lining. The cause is unknown at this time.

Kidney stones – are stones, or calculi, in the urinary system. The stones form in the kidneys and can be found anywhere in the urinary system. They vary in size. Some stones cause great pain while others hardly cause any at all. The goal of treatment is to remove the stones, prevent infection, and prevent recurrence. Both nonsurgical and surgical treatments are used. For unknown reasons, kidney stones affect men more often than women.

Prostatitis – is inflammation of the prostate gland. For more information on this condition of the prostate, please review the article, All about the Prostate, on this website.

Proteinuria – is the presence of higher than normal amounts of protein in the urine. Healthy kidneys take wastes out of the blood but leave in protein. Protein in the urine does not cause a problem by itself. But it can be a sign that one’s kidneys are not working properly.

Renal (kidney) failure – occurs when the kidneys are unable to manage water and chemicals in the body or remove waste products from the blood. Acute renal failure (ARF) is the abrupt start of kidney failure. This condition can be caused by a calamity that damages the kidneys, loss of an excessive amount of blood, or some drugs or poisons. ARF may lead to permanent loss of kidney performance. However, if the kidneys are not seriously damaged, they may recover. Chronic kidney disease (CKD) is the slow reduction of kidney function that could lead to permanent kidney failure, or end-stage renal disease (ESRD). An individual may go several years without knowing they have CKD.

Urinary tract infections (UTIs) – are caused by bacteria in the urinary tract. Adult females contract this condition more often than men. UTIs are treated with antibiotics. Drinking lots of fluids also helps by flushing out the bacteria.

The name of the UTI depends on its location in the urinary tract. An infection in the bladder is called cystitis. If the infection is in one or both of the kidneys, the infection is called pyelonephritis. This type of UTI can cause serious damage to the kidneys if it is not adequately treated.

Urinary incontinence – this is loss of bladder control. It is the involuntary passage of urine. There are many causes and types of incontinence, and many treatment options. Treatments can range from simple exercises to surgery. Adult females are affected by this condition more often than men.

Urinary retention – this is bladder-emptying problems, which is a common urological problem with many possible causes. Normally, urination can be initiated voluntarily and the bladder empties completely. Urinary retention is the abnormal holding of urine in the bladder. Acute urinary retention is the sudden inability to urinate, causing pain and discomfort.

Getting Help with Urinary Problems

A general practitioner or primary doctor may help with some urinary problems. However, some problems may require the attention of a urologist, which is a doctor who specializes in treating problems of the urinary system and the male reproductive system. A gynecologist is a specialist who specializes in the female reproductive system and may be able to help with some urinary problems. An urogynecologist is a specialized gynecologist who specializes in the female urinary system. A nephrologist specializes in treating diseases of the kidney.

How to Maintain a Healthy Urinary System

1. Stay hydrated. Drink plenty of water throughout the day in order to keep a normal urinary pattern. This works to remove any waste products in your system.

2. Don’t prolong discharging urine. Withholding urination puts added pressure on the bladder which can lead to infection.

3. Avoid foods that can irritate the bladder. For an overactive or sensitive bladder, avoid carbonated and caffeinated drinks and alcoholic drinks.

4. Practice good hygiene by avoiding harsh soaps and shower thoroughly after swimming in pools or lakes

5. Seek medical help if you suspect something is wrong.

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

Good Health!!

What is blue light 

Blue light is a beautiful and versatile color in the visible light spectrum that can be observed by the human eye.  Blue light is a short wavelength, in other words it produces higher amounts of energy.

Sunlight contains red, orange, yellow, green and blue light rays. Additionally there are many shades of each of these colors, which depend on the energy and wavelength of the separate rays (also called electromagnetic radiation). When combined, this band of colored light rays creates what we call “white light” or sunlight.

Without getting too complicated, there is a contrary relationship between the wavelength of light rays and the amount of energy they contain. Light rays that have comparatively long wavelengths contain less energy, and those with short wavelengths have more energy.

Notice on the image below that rays on the red area of the visible light spectrum have longer wavelengths and, therefore, less energy. Rays on the blue area of the spectrum have shorter wavelengths and expanded energy.

The electromagnetic rays barely ahead of the red area of the visible light spectrum referred to as infrared — they’re warming, but invisible. (The “warming lamps” you see maintaining food at the proper temperature at your local eatery release infrared radiation. But these lamps additionally emit visible red light in order that individuals will know they are on! The same is true for different varieties of heat lamps.)

On the opposite end of the visible light spectrum, blue light rays with the shortest wavelengths (and highest energy) are sometimes called blue-violet or violet light. This is why the invisible electromagnetic rays just beyond the visible light spectrum are called ultraviolet (UV) radiation.

The benefits of blue light 

Blue light is everywhere in the world. In the past, the only source of blue light was from the sun. Now today we have brought blue light indoors by the way of digital screens (found on gaming systems, TVs, Smart phones, computers, laptops, tablets), and electronic devices, LED and fluorescent lighting.

Blue light wavelengths are natural and they are everywhere and surround us. In fact, they are the reason the sky appears as blue. These short blue wavelengths collide with air molecules, which cause the blue light to scatter and cause the sky to appear as blue.

They’re also a natural form that helps to regulate the body’s sleep and wake cycles, also known as the circadian rhythm.  Exposure to blue light during the day hours helps maintain a healthful circadian rhythm. Actually, there’s a therapy known as light therapy that is used to treat a type of depression — seasonal affective disorder (SAD) that’s related to changes in seasons, with symptoms that usually begin in the fall and continue through winter.  The source of light for this therapy releases bright white light that contains a significant amount of HEV (high energy visible) blue light rays.

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It is important to note that too much blue light exposure at night can cause issues.  More on this to follow.

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Blue light also helps to boost alertness, elevate moods, heighten reaction times and increase overall feeling of wellbeing.  Artificial blue light sources include electronic screen devices and certain types of lighting popular known as LEDs.

The dangers of blue light exposure

 Up to this point, we’ve seen the good things that blue light possess.  However, an excessive amount of a decent factor is a dangerous factor.  Blue light is no exception when it comes to negativity from being over exposed to it.

One organ that is particularly vulnerable to blue light over exposure is the eyes.  Eyes don’t get high grades for protecting themselves from blue light at least not completely.   Frontal structures of the human eye  which consists of the cornea and lens are especially effective at screening UV rays from reaching the light-sensitive retina at the back of the eyeball. In fact, less than one percent of UV radiation from the sun reaches the retina, even without the wearing of sunglasses.

However, practically all visible blue light passes through the cornea and lens and reaches the retina.  This can result in some pretty serious eye issues.  These issues are addressed below.

Macular Degeneration—For starters, blue light over exposure can increase the risk of macular degeneration.  The macula is part of the retina at the posterior or back of the eye. It is very small— only about 5mm across. However it is responsible for all of our central vision, where most of our color vision and the fine detail of what we see take place.

The macula contains an extremely high concentration of photoreceptor cells that take in light and send signals to the brain, which interprets them as images. The rest of the retina governs our peripheral (side) vision. Macular disease causes loss of central vision.

Too much exposure to blue light will injure light sensitive cells within the retina.  This causes changes that match those of degeneration of the macular, which can lead to permanent vision loss. Studies have shown that it’s the accumulative result of this exposure that causes the injury, and which primarily affects the cones (the image sensitive cells responsible for central vision and color vision) and the retinal pigment epithelium (cells responsible for nourishing the retinal cells).  Lutein, a blue interfering pigment, is found in healthy human retinas and has been shown to protect against the blue light photo damage.  Time of day of the exposure may additionally be a crucial aspect, and research in this area is ongoing.

Cataracts— The human crystalline lens of the eye absorbs UV light throughout life and slowly yellows with time.  By the age of 20, it has yellowed enough to filter some but not all HEV blue light.  However, it’s current believed that this absorption throughout life could be a contributory aspect to aging and cataract formation.

Eyestrain—Computer screens and other digital devices give off significant amounts of blue light and individuals are spending more and more hours gazing at them.  The high energy blue light waves scatter further in the eye and are not as easily focused.  This scatter produces visual noise that reduces contrast and therefore contributes to digital eye strain.

Sleep problems—certain wavelengths of blue light can help boost mood, alertness, memory, and cognitive function.   Proper and timely exposure to HEV blue light helps the body to sustain wakefulness, and as the natural blue light (sun) wanes in the evening the restful cycle begins.  Therefore, exposure to an excessive amount of blue light during at night time through device screens and indoor lighting could result in poor sleep quality, difficulty falling asleep, and daytime fatigue.

Study behind study behind study has shown that light given off by electronic devices affects our sleep health. The understanding is that the blue light that LED screens can provide will slow or halt the development of the hormone melatonin, which signals our brain that it’s time for bed.

The eye health trade has acted in response to this matter by crafting filters and apps that filter the blue light from screens at suitable times, without affecting visibility.  Moreover, some lens manufacturers have developed special glare-reducing lenses and coatings to block HEV blue light.

Windows 10 has a night light setting which can be turned on and a sliding scale can adjust the amount of blue light emitted.  This is achieved by going to Settings>System>Display>click the night light button to on>click the night light settings button to make the desired adjustments.  You can see the change right on the screen as you slide the scale.  You can also schedule the night light to engage at certain times if desired.  Other versions of windows may have similar settings for the screen.

Protection from blue light

Regarding the use of electronic devices with LED screens, there are precautions that can be taken to help decrease blue light exposure:

• Invest in BluTech lenses, which are known as blue light filter glasses.  [Paid Link]  These are available in three different indoor formulations. These blue light lenses can facilitate protection for the eyes and scale back the number of harmful blue light rays that reach your retina.  Amazon has a fast selection of these glasses.  Click here to view. [Paid Link]
• When staring at a digital screen, blink more frequently
• Take frequent breaks from staring at electronic devices
• Clean your screen, a blotch -free, dirt free screen helps reduce glare
• Change device background colors from bright white to warmer colors to lessen eye strain. [previously detailed under sleep problems]
• Avoiding bright screens for 2-3 hours before bed time
• Seeking limited outdoor light exposure in the early hours of the day is helpful
• Limiting screen time to no more than two hours per day for kids aged 5-18, one hour per day for kids aged 2-5 and avoiding it completely for kids less than 2 years of age.

Blue light is obviously something that we can’t avoid altogether and it does have advantages.  However overexposure can have consequences.  Sight is vital to our well being and it behooves us to protect it as much as possible.

Please feel free to leave any question comment or concern below

Good Health!!

The lymphatic System is part of the vascular system along with the cardio vascular system. Recently I posted an article on the cardio vascular system. In that article I mentioned the Lymph system, with a promise to write a future article on it. So here it is. This article is all about the lymphatic system.

What is the Lymphatic System

We hear very little about this system unless some problem arises. However, the importance of this system shouldn’t be under estimated.

The lymphatic system is part of the vascular system and as well as an important part of the immune system. It consists of a large network of lymphatic vessels, including tissues and organs that help rid the body of toxins, waste and other unwanted materials that carry a clear fluid called lymph throughout the body towards the heart. This is the primary function of this system.

What are the functions of the Lymphatic System

In addition to circulating the lymph fluid, the primary functions of this system include:

• Production of immune cells (such as lymphocytes, monocytes, and antibody producing cells called plasma cells) for battling infections.
• Absorption of fatty acids and subsequent transport of fat, and chyle (delivers nutrients), to the circulatory system.
• The removal of excess fluids from body tissues.

How does the lymphatic process battle infection?

The system produces white blood cells, known as lymphocytes. There are two (2) varieties of lymphocyte, T cells and B cells. They both travel by the way of the lymphatic system.

As they make contact with the lymph nodes, they are filtered and become activated by contact with viruses, bacteria, foreign particles, and so forth in the lymph fluid. Commencing from this stage, the pathogens, or invaders, are known as antigens.

As the lymphocytes become activated, they construct antibodies and begin to defend the body. They can conjointly turn out antibodies from memory if they’ve already encountered the precise infectious agent within the past. This is the platform that vaccines work on.

Collections of lymph nodes are concentrated in the armpits, groin, and neck. We become attentive to these on one or either side of the neck when we develop what is commonly known as “swollen glands” in response to an unhealthy condition.

It is in the these nodes that the lymphocytes first (1st) encounter the pathogens, communicate with each other, and set off their defensive response. Activated lymphocytes then pass up the system so that they can reach the bloodstream. They are now, equipped to spread the immune response throughout the body, circulating through the blood.

The lymphatic system and the subsequent action of lymphocytes, of which the body has trillions, form part of what immunologists call the “adaptive immune response.” These are highly specific and long-lasting responses to particular pathogens.

Fact is, without our adaptive immune system, we would face certain death by infection. That’s how prevalent viruses and bacteria are.

The system maintains fluid balance

The lymphatic system helps maintain fluid balance by returning excess fluid and proteins from the tissues that cannot be returned through the blood vessels. The fluid is found in tissue areas and cavities, in the tiny spaces surrounding cells, known as the interstitial spaces. These are reached by the smallest blood and lymph capillaries. This fluid is known as plasma which is the liquid component of blood.

Around 90 percent of the plasma that reaches tissues from the arterial blood capillaries is returned by the veins. The remaining 10 percent is carried back by the lymphatics. Each day, around 2-3 liters is returned. This plasma includes proteins that are too large to be transported via the blood vessels.

A body without this work of the lymphatic system would be terminal within a day. Without the lymphatic system exhausting excess fluid, the tissues would swell, blood volume would be lost and pressure would increase.

Absorption

Most of the fats absorbed from the gastrointestinal tract are taken up in a part of the gut membrane in the small intestine that is specially modified by the lymphatic system.

The lymphatic system has tiny vessels in this part of the intestine that form part of the villi. These finger-like projected structures are made by the very small folds within the permeable surface of the gut.

Lacteals absorb fats and fat-soluble vitamins to make a whitish fluid referred to as chyle.

This fluid contains lymph and blended fats, or free fatty acids. It delivers nutrients indirectly when it reaches the venous blood circulation. Blood capillaries then take up other nutrients directly.

What are the organs of the Lymphatic System

There are five organs of the Lymphatic System. They include:

• The thymus
• The spleen
• The tonsils
• The lymph nodes
• Lymphatic tissue in the small intestine

Let’s take a look at these organs.

Thymus – The thymus is an endocrine gland and is also the main organ of the lymphatic system. Its primary function is to promote the development of specific cells of the immune system called T-lymphocytes (also known as T-cells) which is an extremely important type of white blood cell. When they mature, they leave the thymus and are transported via blood vessels to the lymph nodes and spleen. T-lymphocytes are responsible for cell-mediated immunity, which is an immune response which involves the activation of certain immune cells to fight infection. In addition to immune operation, the thymus also produces hormones that promote growth and maturation.

Spleen – The spleen is the largest of the organs of the lymph system. Its primary function is to clean the blood of damaged cells, cellular debris, and pathogens. As with the thymus, the spleen houses and aids in the maturing of lymphocytes. Lymphocytes destroy pathogens and dead cells in the blood. The spleen is loaded in blood equipped via the splenic artery. The spleen also contains efferent lymphatic vessels, which transport lymph away from the spleen and toward the lymph nodes.

Tonsils – Tonsils consist of an array of lymphatic tissue located in the upper throat region. Tonsils house lymphocytes and different white blood cells referred to as macrophages. These immune cells defend the digestive tract and lungs from disease-causing agents that enter the mouth or nose. Tonsils are often removed due to infection without consequence.

Lymph nodes – As mentioned earlier, lymphatic vessels transport lymph to lymph nodes. Their function is to filter lymph of pathogens, such as bacteria and viruses. They also filter cellular waste, dead cells, and cancerous cells. These nodes house immune cells called lymphocytes. These cells are necessary for the development of humoral immunity (defense prior to cell infection) and cell-mediated immunity (defense after cell infection). Lymph enters a node which is filtered as it passes through channels in the node called sinuses, and leaves the node through a lymphatic vessel.

Lymphatic tissue in the small intestine – This tissue is called Peyer’s patches which are small masses of lymphatic tissue found throughout the ileum region of the small intestine. They frame a crucial part of the immune system by examining intestinal bacteria populations and preventing the expansion of infective bacteria within the intestines.

Diseases of the lymphatic system

The lymphatic system can stop working properly if nodes, ducts, vessels, or lymph tissues become blocked, infected, inflamed, or cancerous.

Lymphoma

Is a cancer that starts in the lymphatic system is known as lymphoma. It is the most serious lymphatic disease.

Hodgkin cancer affects a particular class of white somatic blood cell called Reed-Sternberg cells.

Non-Hodgkin cancer refers to classes that do not involve these cells.

Cancer that affects the lymphatic system is typically a secondary cancer. This means it has proliferated from a primary malignancy, such as the breast, to nearby or regional lymph nodes.

Lymphadenitis

This condition occurs when sometimes, a lymph node swells because it has become infected. The nodes may fill with discharge, creating an abscess. The skin over the nodes may be red or streaky.

Localized lymphadenitis affects the nodes near the infection, for example, as a result of tonsillitis. However, generalized lymphadenitis can happen when a disease spreads through the bloodstream and affects the whole body. Causes range from sepsis to an upper respiratory tract infection.

Lymphedema

If the system does not work properly, for example, an obstruction, fluid may not drain effectively. As the fluid builds up, this can lead to swelling, such as in an arm or leg. This is lymphedema. As a result, the skin may feel tight and hard, and skin problems may occur. In some cases, fluid may even leak through the skin.

Obstruction may result from surgery, radiation therapy, injury, a condition known as lymphatic filariasis, or—rarely—a congenital disorder.

How to keep the lymphatic system healthy

So we’ve taken a look at another fascinating system that keeps our bodies operating smoothly all on its own. Isn’t it wonderful how the body’s systems work together? It behooves us to take the best care possible of our bodies. Let’s be proactive instead of reactive with our health!

In order to keep your lymphatic system healthy, practice the following: drink plenty of water, eat a nutritious diet complete in alkaline foods and vegetables that provide an ample range of vitamins, minerals and nutrients and include healthy fats. Exercise daily, using both aerobic and anaerobic physical activity.

Keeping our lymphatic systems healthy doesn’t require any more than keeping our bodies healthy overall. No need to reinvent the wheel! Let’s just keep the wheel rolling!

Good health!!

Thanks for visiting!

Please feel free to leave any question comment or concerns below

America is hooked on sugar. We now consume on average approximately 150 pounds per person annually! But…is it really sugar or some other sneaky ingredient? Chances are its mostly high fructose corn syrup. Is this good or bad? You probably hear about high-fructose corn syrup all the time. But do you actually know what the ingredient is, or how it affects your health? Contained in this article are the facts about high fructose corn syrup.

What is high fructose corn syrup

High fructose corn syrup (HFCS) is an artificial sweetener that is manufactured from corn starch. As with other sugars, it can cause obesity, metabolic syndrome and tooth decay, whenever a person consumes it in large quantities. The sweetener is made from processed corn starch. Starches are made of long chains of linked sugars, and HFCS is produced by breaking down the starch into syrup made of the sugar glucose. Manufacturers then add enzymes to the substance to convert a portion of the glucose into fructose, which tastes much sweeter. Its sweetness is sharper than regular sugar. It is also cheaper to produce.

HFCS is similar to table sugar in its ratio of fructose to glucose, and both sweeteners contain four calories per gram. Although the syrup may not be any worse than regular sugar, both contribute to health concerns like weight gain and diabetes.

Is high fructose corn syrup safe

Health experts continue to debate whether or not high fructose corn syrup is worse than other sugars. Many natural and organic health advocates argue that HFCS is more dangerous than other sugars. The Food and Drug Administration (FDA) explain that HFCS is not more dangerous than other sugars, but research on the topic is ongoing.

HFCS is not necessary for a healthful diet. In fact, avoiding it may help a person maintain a healthful weight.

HFCS is a common sweetener in fruit-flavored drinks and sodas. As the use of high-fructose corn syrup has increased, so have obesity and related health problems increased to a level of concern. Numerous experts wonder if there’s a connection.

HFCS is chemically equivalent to table sugar. Table sugar (sucrose, from sugar cane or sugar beets) is made of fructose (also contained in fruit and honey) and glucose (the simplest sugar, used for energy by the body). High-fructose corn syrup (HFCS), conversely, is derived from cornstarch, which consists of a chain of only glucose molecules. To create HFCS, enzymes are added to cornstarch to convert much of the glucose to fructose.

As mentioned earlier, food manufacturers favor high fructose corn syrup because it’s more cost effective than sucrose. The most familiar forms contain either 42 percent fructose (mainly used in processed foods) or 55 percent fructose (mainly used in soft drinks). So, sucrose—which is about 50 % fructose—is actually higher in fructose than some HFCS.

Controversy exists, however, about whether the body handles high-fructose corn syrup differently than table sugar. While both glucose and fructose are “simple sugars” that provide 4 calories per gram, they are processed differently.

Glucose is metabolized by several organs (including the liver, muscles, brain, and fat tissue) and has a direct effect on blood sugar and insulin levels.

Fructose is metabolized primarily by the liver, and though it does not have a significant effect on blood sugar or insulin levels, it can have a more immediate effect on triglycerides (fats in the blood). Both human and animal studies show that when fructose is consumed in excess it can lead not only to higher triglycerides but also to a fatty liver, decreased insulin sensitivity, and increased levels of uric acid (which causes gout).

The distinction in the way the body handles the dual sugars has led to the thought that HFCS is a great deal worse for you than regular sugar. However, a number of studies have clearly shown that HFCS and sucrose have indistinguishable metabolic effects and therefore the same health consequences. That is, neither sugar is good quality for you.

At this point in time, there’s insufficient evidence to say that high-fructose corn syrup is any less healthy than other types of sweeteners.

Therefore, be advised, too much added sugar of all kinds; not only high-fructose corn syrup, can contribute unwanted calories that are linked to health problems, such as type 2 diabetes, weight gain, high triglyceride levels and metabolic syndrome. All of which boost your risk of heart disease.

The Dietary Strategy for Americans recommend holding back on added sugar, limiting it to no more than 10 percent of total daily calories. The Heart Association recommends that the majority of women consume no more than 100 calories a day of added sugar from any sweetener, and that most men get no more than 150 calories a day of added sugar. That’s about six teaspoons of added sugar for women and nine teaspoons for men.

Sugar is good—tastes good. But too much of a good thing, is a bad thing!

The best approach is to cut back on added sugar, regardless of the type.

The big problem

Cutting back on added sugar is easier than it sounds. It’s fairly easy to do the obvious: cut back on sweetened drinks, put less sugar in your tea or coffee, and eat less sweetened snacks. The big problem with high fructose corn syrup is: it’s very insidious! It’s contained in things that aren’t really considered sweet. Items like ketchup, salad dressings, BBQ sauce, and other condiments. Crackers, mixed snack packages, and other cracker-like

products use this sweetener to increase flavor. A variety of prepackaged meals, including some pizzas contain this sneaky ingredient.

Would you believe Peanut butter! Although it might seem to be a savory indulgence, it is actually very sweet. Many peanut butter brands add sugar,

and some even add HFCS. It’s best to go for the all- natural version. The same is true of some other nut butters, like almond butter and cashew.

Granola and nutrition bars: Granola bars, protein bars, and other supposedly good for your health snacks often use sweeteners to improve the taste. HFCS is one of the most popular sweeteners in these products. Again, the consumer product companies favor it because it’s less costly.

Even some sweetened breads and wheat, including some pastas, contain HFCS.

I try to live by the adage: moderation is the key. It’s truly the excesses that cause us problems. The big problem is, with an ingredient that is contained in so many everyday products. It’s next to impossible to avoid it altogether.

So what is the answer

People who want to limit their high fructose corn syrup intake may feel frustrated by the abundance of food that contains it. People who cannot eliminate it from their diet can still reap health benefits by reducing its consumption. This can be accomplished by limiting soda intake and eating fewer processed snacks and foods.

CHECK THE LABELS – reading the product labels are required reading these days.

Manufacturers are required to list ingredients in order from highest to lowest in quantity. This means that the first few ingredients on a label are present in the largest quantities. Therefore, high fructose corn syrup is by and large visible on a product’s label.

So, for those who want to minimize their HFCS intake should avoid any foods that list high fructose corn syrup among the first few ingredients.

One option is to purchase healthy snacks from a wellness company that specializes in items with natural ingredients and are low on sugar. For information on one of the best on-line wellness companies, contact us via email: info@universal-health-products.com

Because high fructose corn syrup is not the only sugar that can cause health problems, it is important to also look for other sugars. Sugar goes by a minimum of sixty-one names on nutrition labels, including:

• dextrose
• sucrose
• maltose
• barley malt
• rice syrup

The bottom line

If you’re concerned about your health, to stay healthy, cut down on any and all added sweeteners, high fructose corn syrup included. This can be achieved by limiting soda intake and eating fewer processed snacks.

The Heart Association (AHA) recommends that men consume no more than one hundred fifty calories of added sugar per day. This is equivalent to 9 teaspoons, or 36 grams (g). Women should restrict their intake of added sugar to no more than 100 calories per day, which is equivalent to 6 teaspoons, or 25 g.

Since Americans on average consume about 150 pounds (yes, pounds!) of added sugar annually, there’s unquestionably some room to scale back when it comes to the sugary stuff.

One thing I have to repeat— don’t forget that added sugar isn’t just the spoonful you add to your morning cup of coffee. Sweeteners are often hiding in soft drinks, sauces, and even salad dressings and condiments.

By the way— don’t worry about fruit. The fructose in fruit is accompanied by healthful nutrients and antioxidants, in addition to fiber, which slows the absorption of fructose. It is balanced by God Himself! In addition, you would have to eat several servings of fruit to get as much fructose as in a can of soda. But limit fruit juices to no more than one cup a day as some contain nearly as much fructose as soda.

Good health!

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