Need for good nutrition

Why is important to have good nutrition?

Medical experts advocate deriving from original food source is sufficient for daily body functioning. Not long ago, two prominent Harvard researchers managed to convince the American Medical Association to rewrite its policy guideline on the use of vitamin supplements based on a landmark review of 38 years of scientific evidence. They concluded that the current diet of most people are sufficient to prevent vitamin deficiency diseases but inadequate to support optimal health.

In fact surveys found out that 92% of modern people are not eating right, or having unbalanced diets. The human body needs a specific amount of calories and nutrition for normal biological process and fuel growth. By providing the right food, it is much like selecting the right grade of gas to make your car run well. 

The building block of the body comprises 10 trillion cells that require the right nutrients to metabolise. Thus, without an adequate intake of vitamins, minerals, protein, fats and carbohydrates, your body is unable to make the very components comprising bone, muscle, skin, fat, organ tissue and even blood. For instance, it makes no difference whether you are physically active like an athletic or performing sedentary work, carbohydrate intake is still necessary to carry out the specific activity. This is done with the cells in the human body burning these carbohydrates in order to make energy. 


Given the right nutrition, we tend to feel better because our bodies are responding well. From thinking to sports, and all other activities, our bodies and brains are able to perform at their fullest potential. Not only that, good nutrition keep us young longer, as a fit body will not succumb to aging troubles as quickly. Hence, supplying all that they need is so crucial to perform well under any conditions. 


Why is food unable to provide our nutritional requirements?

Advanced technology and efficient agricultural methods can yield higher food production capacity to meet the explosive growth of world population. However, more crop rotation deplete the minerals in the overused soils. Hence, the nutritional value of foods diminishes correspondingly. Quality is sacrificed for quantity in a broad sense.

The end of the food chain is ‘upgraded’ to chiefly highly processed and fast foods to whet our appetite. Such foods are high in calories but lack nutrition.

Lastly much nutrients in the foods are lost during the delivery period to end-users. (eg. time loss, transport means, poor packaging). Fruits can lose as much as 70% of its nutritional value over a delayed week schedule.


Is it possible for me to get a toxic overdose if my vitamin/mineral intake is more than that recommended by RDA or RDI?

Most if not all supplements do not have side effects even taken excessively. Any excess over normal body requirement taken over a specified period truly passes out as expensive urine.

However, unreasonably large doses of certain vitamins or minerals may be toxic, whether taken all at once or over prolonged periods of time. For instance,

- Taking excessive amounts of fat-soluble vitamins such as vitamins A and D singly may be of concern.

- The minerals selenium and chromium may be considered toxic substances in excess of 200mcg. However, when a special peptide bonding process is used in processing, it provides a safe, food-based source of these minerals.

Safety considerations -

- To overcome this problem, the nutrients in supplements derived from balanced formulations with food-based concentrates allows a more substantial intake over the RDAs without concern of toxicity.

- Also, to take into consideration the differences in age, weight, height, metabolism and current health status, as not everyone utilizes the same product exactly the same way. Apply caution when giving supplements to children.

Is it safe to take supplements with prescription drugs?

In most cases, a supplement may reduce the effect of drug and should not be taken at one time. To avoid the problem take the two separately say an hour apart. For instance, some supplements (eg. garlic, gingko, omega 3) are effective in thinning blood like those blood thinners (eg. waferin) prescribed as drug medication.

Herbal supplements are complex in chemical makeup, and may interact with drugs, boost blood pressure or affect various other functions that require medical supervision.

Always inform your medical professional of any vitamin, mineral or herbal supplement you are taking so they may take that into consideration when prescribing tests, drugs and other health care. Same if are pregnant, nursing or have any existing illness or condition.

Do I still need to take nutritional supplements even if I eat healthily and live a healthy lifestyle?

For various reasons, foods are not supporting the complete nutritional needs of the healthy individual, much less that of someone with health challenges. That explains why even medical doctors and athletes are taking supplements to ensure adequate nutrition. Consuming the amount of foods necessary to absorb the quantity of nutrients required to reach a therapeutic level is difficult in modern days. A concentrated food-based supplements can support the healthy individual whilst a person with health challenges need additional specific nutrition to support their healing processes.

Is there a pill fit for all?

No. Individual needs are quite specific. Young and old, sick and healthy, gender, genetic makeup etc can have much differences in nutritional intake.

For mere disease prevention and health maintenance, keeping to the RDA recommendation is sufficient if taken on regular basis. To treat a medical condition, higher amount of nutrients is required as specific deficiencies is the likely cause of the problem. For instance, calcium loss from the bones can cause osteoporosis and this mineral should be replenished regularly. An injured bone may call for more calcium to make up for the loss.

Hereditary illnesses cannot be avoided but can mitigate the damaging effect or prevent the breakout of the medical condition. Regular checkups and supplementation are advisable for young or middle-aged person with family history of illnesses. The elderly ones have to be more aggressive in taking supplements, for treating the condition and to prevent further damage such as spreading to other parts of the body. Aging also puts a dent on absorption of nutrients along with a slowing metabolism.

Similiarly women undergoing menopause and andropause for men require adequate intake of essential nutrients to cope with change in hormonal level.

How to determine if the ingredients used are worth taking?

As supplements are treated as food, this industry is unregulated unlike pharmaceuticals. Our Ministry of Health only steps in when there is serious complain that warrants investigation.

Hence, the quality, effectiveness and safety of the ingredients used in supplements can vary from one brand to another.

A cheap multivitamin often uses oxide form eg. Zinc Oxide, or Magnesium Oxide. This is simpler and cheaper to make as well. Unfortunately for the unaware consumer, it is almost useless for him or her. Oxide forms of minerals are absorbed at a rate of about 5%. That means that 95% simply gets passed out. What a waste!

A good multivitamin uses an amino acid to connect to the mineral for better absorption. You can see this in the “-ate‘ form of the mineral eg. Zinc Citrate, Magnesium Orotate, etc. These forms are absorbed at about a 35-50% rate. That is 7 to 10 times better. Yet, the good brands do not cost 7 to 10 times more!

If you are looking for a pure mineral supplement (eg calcium supplement), look for one that has different forms of the mineral in the supplement. The different forms tend to go to different tissues in your body for even better absorption e.g calcium gluconate, calcium citrate, calcium carbonate, calcium lactate - all in the same capsule.

As for Vitamin E, in its natural (most are synthetic out there) form, d-alpha-tocopherol, there are 8 variants and a combination of these works far, far better than any single type. So in your multi-vitamin, always look for mixed tocopherols and tocopheryls.

To ensure that the densely packed capsule will break down in your stomach do a small experiment. Put the capsule/tablet in a cup of vinegar, and it should dissolve completely within about 10-15 minutes. If it still looks like a tablet after this time, you can be quite sure that it will not break down, and be absorbed by the body.

The major vitamins and minerals

Type	Benefits	Sources
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.	Milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Vitamin C/ ascorbic acid	Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.	Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, guava, grapefruit, and orange.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium.	This vitamin is unique — your body manufactures it when you getsunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains.
Vitamin B12	Vitamin B12 helps to make red blood cells, and is important for nerve cell function.	Fish, red meat, poultry, milk, cheese, eggs, fortified cereals.
Vitamin B6	Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.	Potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Thiamin/ Vitamin B1	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.	Fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, peas, whole grains like wheat germ.
Niacin/ Vitamin B3	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.	Red meat, poultry, fish, fortified cereals, and peanuts.
Riboflavin/ Vitamin B2	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.	Meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Folate/ Vitamin B9/ Folic acid	Folate helps the body make red blood cells. It is also needed to make DNA.	Liver, dried beans and other legumes, green leafy vegetables, asparagus, orange juice, fortified bread, rice, and cereals

Type	Benefits	Sources
Calcium	Calcium is vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.	Milk and other dairy products (such as yogurt, cheese), broccoli, dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk.
Iron	Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath.	Red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.
Magnesium	Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.	Whole grains and whole grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate.
Phosphorus	Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.	Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.
Potassium	Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.	Broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.
Zinc	Zinc is important for normal growth, strong immunity, and wound healing.	Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.

How much supplements should one take daily?

Our body requires 17 vitamins and vitamin-like substances, a diverse group of plant-based antioxidants, at least 14 trace elements and minerals and several compounds important in glutathione and lipid metabolism.

The most essential vitamins that the Journal of American Medical Association strongly recommend a 100% RDA to take in a tablet are vitamin A, B1 (thiamin), B2 (riboflavin, B3 (niacin), B5 (pantothenic acid), B6 (pyroxine), B12 (cobalamin), biotin, C (ascorbic acid), D (cholecalciferol), E (tocopherol), folic acid and K.

How long do I need to take supplements?

Supplementing your diet daily with nutrients that support your body systems contributes to long-term health benefits. With supplements, you will have a greater chance of making a positive impact on your health and longevity. Being consistent in taking your supplements is also very important. Keeping optimum levels of nutrients in your system keeps your body ready to meet the challenges of daily life.

Is it better to take supplements with food or on an empty stomach?

- It is best to take vitamin/mineral supplements during or after meals because they combine with nutrients from the food that help them work synergistically together to ensure absorption and assimilation.

- Products that contain enzymes, friendly bacteria and nutritional yeast work best when taken on an empty stomach or before meals because this allows their beneficial nutrients to be absorbed rapidly without competing with foods. In fact, they help to prepare the body for better nutrient absorption from the foods that are eaten, and thus improve digestion and rapid nutrient delivery.

How frequent should supplements be taken?

Popping all pills at one go is not advisable as the body uptake is limited. For instance, calcium can be absorbed only up to 500 mg per session and extra has to leave the body. Calcium found in a multivitamin pill is usually much lesser than the recommended daily allowance and thus it should be added separately. Calcium in combination with magnesium and vitamin D improve the bioavailability and higher absorption altogether than if taken separately.

Should children take supplements?

Children have very unusual and picky eating habits that often do not allow them to get an adequate supply of the nutrients they need for their active, growing bodies. Supplements provide added assurance that their nutrient needs are being met regardless of their dietary habits. Studies have shown that supplemental nutrients added to the diets of babies and children contribute substantially to their mental and physical growth and health.

Supplements help children cope with the nutritional drain that is caused by the constant stress placed on their rapidly developing bodies and minds. Keeping children’s nutrition at optimum levels can help them be prepared for healthy adulthood.

Recommendations

A good multivitamin supplement usually contains the recommended daily dose of a variety of vitamins, minerals and other nutrients to deliver the synergistic benefits of optimal health. In essence, regular intake should see an overall improvement in bodily functions manifested in stronger physical and mental health.

Hence, taking a multivitamin should be a daily routine at your convenient time. There is no preferred time unless you are on medication. So do not skip even if missed taking at a regular time.

Source: http://www.weightlosslodge.com/important-good-nutrition

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Are you eating RIGHT?

 

Nutrition is one of the most important factors that impact health in all areas of the lifestyle. In recent times, there is a great profusion of so-called ‘health foods’ emerging in the market with varying claims. The safety and efficacy aspect may take awhile to determine.

Many health enthusiasts are so eager to try the most advanced supplements eg. liquid oxygen boosts, negative calorie food, ionic nano-calcium, bio-identical hormones, nitric oxide supplements, ionic foot detoxifier of which deliver empty promise or turn out to be counterproductive.

Most people do believe that good nutrition is necessary but unable to practise taking supplements religiously. As we know, nutrients are derived from carbohydrates, proteins, fats, vitamins and minerals. All of them play an equal important role to our normal body functioning but the amount required varies with individual.

Protein

We are made of protein or amino acids to be exact. From our hairs, skin, muscles, ligaments, tendons to our hormones and thousands of enzymes to the most vital disease-fighting immune system. Our trillion cells are constantly aging, wearing out and being replaced - hopefully by healthy new cells, the process we call rejuvenation.

Down below, the lining of the digestive tract is replaced every 6 days, our skin is replaced every 28 days, all the way to the bone marrow every seven years. So if quality protein is not ingested, the new cells would not be good. By quality protein, it means the full range of essential amino acids are present in right amount.

Minerals

Our body needs a tiny trace of minerals for normal functioning but a deficient in any one mineral can upset the system and create unrest or illness. Minerals are needed for the proper composition of body fluids, the formation of blood and bone, the maintenance of healthy nerve function, and regulation of muscle tone, including that of the muscles of the cardiovascular system. Like vitamins, minerals function as coenzymes, enabling the body to perform its function, including energy production, growth and healing. As all enzyme activities involve minerals, they are thus essential for the normal utilisation of vitamins and other nutrients.

Vitamins

Vitamins which are needed for numerous metabolic reactions, cannot be manufactured by our body. Those water soluble vitamins like Vitamin B and C must be taken daily as they cannot be stored and are excreted within four hours to a day. Oil-soluble vitamins like Vitamin A, D, E can be stored for longer periods of time in the body’s fatty tissue and liver.

As vitamins and minerals are so essential for our health, the US Food and Drug Administration (FDA) has formulated recommendation consumption levels called recommended daily allowances (RDA). As these allowances are only for borderline health, having more to maintain and overcome a disease is acceptable. However, a word of caution here: Too much Vitamin A and D stored in the liver can be damaging. Overconsumption of minerals can also cause toxicity to the bone and muscle tissue.

Fat

Although much attention has been focused on the need to reduce dietary fat, the body does need fat. During infancy and childhood, fat is necessary for normal brain development. Throughout life, it is essential to provide energy and support growth. However, after 2 years of age, our fat requirement is greatly reduced. Excess intake can result in obesity for one with fat gene, cardiovascular disease, colon cancer and other disorders due to poor blood circulation.

Fats are composed of building blocks called fatty acids. The 3 major categories are: saturated, polyunsaturated and monounsaturated. The classification is based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid. A 4th kind called transfat comes about when polyunsaturated oils (eg. corn, sunflower, salt-flower oil) are altered through hydrogenation, a process used to harden liquid vegetables oils into solid foods like margarine and shortening. Health studies conclude it raises LDL and lower HDL raising concern in the West that led to a ban of such substance in food preparation.

Carbohydrates

Never to miss is carbohydrates from our daily food intake. Found exclusively in plant foods, such as fruits and vegetables with milk and dairy products being derived foods from animals that contain a significant amount of carbohydrates.

It is divided into 2 large groups: simple and complex defined according to its structure (single molecule vs chain of molecules). Being the fuel for the body cells and the only source of energy for the brain and red blood cells, it is converted into glucose for ready use or stored in the liver as fats for future use. Note that refined foods offer few, if any, of the vitamins and minerals. Instead excessive intake can lead to a host of disorders, including diabetes and hypoglycemia.

Recent findings showed that excess carbohydrates can damage good skin when glucose reacts with proteins, causing a process called gyration which results in wrinkling of the skin as the protein loses its shape (the building block is amino acid chain).

Enzymes

The body manufactures enzymes and obtain them from various food sources. They are catalysts which help to speed up biochemical reactions like breaking down food passing down the digestive tract and protect our cells for survival (called antioxidant enzymes). Each enzyme can perform only one specific chemical reaction and thousands of enzymes must work in harmony to enable all the physiological activities in our bodies, from digestion to wound healing. The liver itself produces a thousand different enzymes, but the lack of one enzyme can break the chain of biochemical reaction, causing imbalances which are reflected as allergies, nutrient deficiencies and deficiency diseases. As enzymes are sensitive to heat, they are easily destroyed in the cooking process. As such, many people are enzyme-deficient if their diets consist primarily of cooked foods. Enzymes are also destroyed by external forces attacking the body.

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With more people joining the workforce, getting meals with a balanced diet is getting tougher. Many people resort to skipping meal or having a fast food devoid of nutrients is common these days. Not forgetting nutrients are lost in the transportation, poor preparation and storage of foods (estimate 70% lost).

The problem is further compounded by things that interfere with nutrient absorption such as water-contamination, drinking, smoking, drugs, laxatives and antibiotics. Diets laden with caffeine, fats, cholesterol, sugar and sodium further deplete the body’s reserves of nutrients.

Source: Prescription to Natural Healing

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SIGNS that you are NOT eating right

 

Most people live to eat, primarily for existence or to keep the body going. Out of approximately 50 trillion cells in our body, about 3 billions of them are dying off every minute and thus nourishment is so vital not only for maintenance of existing cells but for the reconstruction of the new cells as well. However, most people are not eating right most of the time causing the body to feel unwell. In the right perspective, an individual's balanced diet should contain six key nutrient groups that are required in appropriate amounts for overall health. These groups are outlined below.

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• Carbohydrates are usually the main energy source for the body.
• Proteins are involved in growth, repair and general maintenance of the body.
• Lipids or fats are a rich source of energy, key components of cell membranes and signaling molecules, and as myelin they insulate neurons (nerve cells).
• Vitamins are important in a range of biochemical reactions.
• Minerals are important in maintaining ionic balances and many biochemical reactions.
• Water is crucial to life. Metabolic reactions occur in an aqueous environment and water acts as a solvent for other molecules to dissolve in.

There are visible signs that your body can display to alert of health problems that have to do more with your wrong diet comprising mainly too much simple carbohydrates and animal protein, and less of fruits and vegetables. Some common health issues occurring to most people are:

* DRY, ITCHY, SCALY SKIN

Skin problems can be uncomfortable, noticeable and embarrassing. Your skin might feel tight and painful, dull, itchy, red or flaky mostly affecting the arms, hands, lower legs and abdomen.

Basically, healthy skin is coated with a thin layer of natural lipids, or fatty substances to retain moisture, leaving the skin soft and supple. Stripping away these fatty oils leave your skin unprotected, giving way to all sorts of bacteria to invade the body. Do not underestimate its role of being the body’s primary defense against infection.

Other causes:

+ Eczema, dermatitis and psoriasis – autoimmune disorders
+ Diabetes – Fluctuations in glucose levels can lead to dehydration, and that dries the skin out.
+ Hypothyroidism – Low levels of thyroid hormone can reduce the amount of oil produced by your skin.
+ Malnutrition – Not getting the nutrients you need can leave your skin dried out.

In most instances, problems arise due to inadequate intake of vitamin A, B, C and E. Most vitamins can be derived from dark color fruits and vegetables eg. spinach, broccoli, apricots, carrots, sweet potatoes. Omega 3 from seafood helps to keep the skin supple and well-lubricated, plus a host of other benefits.

* HAIR LOST ITS SHINE/THINNING OUT

Everyone loves to have full, healthy, shiny hair but by not taking proper care these features disappear gradually. Possible causes are:

+ Over shampooing and conditioning – buildup blocks the pores.
+ Other contributory factors such as chemical and drug treatments, environmental exposure (sun, wind, water) and heated appliances can also cause hair damage.


+ Never overlook nutritional support like Vitamin A that helps the scalp to produce natural oils and Vitamin E to help the blood circulation in the scalp and replenish lost moisture in the hair. Derive the vitamins from cauliflower, nuts, lentils and soybeans.

+ Not to be missed is protein that makes up the hair itself. A mix of vegetables, grains and beans makes a healthier choice than dairy products and meats.

* CONSTIPATION

Heavy bloating can cause constipation and usually happens to people with infrequent bowel movements or those who experience difficulty in passing motion. Constipation is defined medically as fewer than three stools per week and severe constipation as less than one stool per week.

There are many causes of constipation including medications, poor bowel habits, abuse of laxatives, hormonal disorders and diseases occurring in other parts of the body that also affect the colon.

Most people suffer from constipation due to a lack of water and fibre intake. An average person should take in 25 gm of fibre daily but most of us can barely do half. An easy solution is to take a soluble fibre drink. Other choices are oatmeal, whole-meal bread, walnut, apples, banana, cucumber, carrot sticks, raisins etc.

* FREQUENT STOMACH DISCOMFORT AFTER MEALS

The most common complaint of stomach discomfort is bloating, caused by wrong diet, irritable bowel syndrome, lactose intolerance, reflux and constipation etc.

Gas and bloating is a sign that food is not being ingested properly by the body. Water aids in digestion and prevents excessive stomach bloating. Consuming too much fatty foods can cause a formation of fat cells to develop throughout the body and slow down the body’s ability to empty the stomach. 

People who are intolerant to lactose products experience excessive cramps, gas and bloating more than others.

Gas in the gastrointestinal tract is either passed out through the mouth or anus. Burping works by removing gas trapped in the stomach as a result of too much air swallowed during eating and drinking too quickly or as a form of relief from abdominal discomfort. Flatulence or farting helps the body to expel gas produced by bacteria feeding on food moving from the small intestine which causes swelling and bloating, through the anus.

-  Is time to do some internal housekeeping by detoxifying to clear the toxins and gas produced that are irritating the digestive system and to rid them before re-channeled into the body system. Avoid sugar and other acidic foods. Overcooking vegetables eliminates the enzymes and phytochemicals in them.  Also, do not buy sliced fruits as they lose their goodness after preparation.


-  Drink water 30 mins before a proper meal. This prepares the digestive tract to absorb the food well.  Drink water again 2.5 hours later to complete the digestion process and correct the dehydration caused by food breakdown.

* ACHING GUMS

When you think about dental health, focus is likely to be on preventing cavities in your teeth. We tend to pay little attention to our gums. For those who know both are just as important tend to clean the gums as vigorously as the teeth. As gums are made of delicate tissue, brushing the wrong way could damage them.

If canker sores are a constant presence, germs are living too comfortably in your mouth. Beware of more serious chronic bacterial infections like periodontal (gum) diseases, including gingivitis and periodontitis, which if left untreated, can lead to tooth loss. It starts off with the bacteria in plaque causing the gums to become inflamed and slowly spread to adjoining teeth. Medical experts believe the bacteria can travel to the heart to cause cardiovascular health problem.

Sores and gum problem are best treated with the beneficial bacterium, acidophilus and avoid sugary foods. Do not depend on antibiotics to eliminate the bacteria as their overuse can increase the risk of bacterial resistance to these drugs and lose their effectiveness.

* ACHING JOINTS

Achy joints are so common and can be caused by injury, viral/bacterial infection, weight gain and arthritis. The duration can be a short time or lasts a lifetime. Basically, a joint is where two bones meet, consisting of tendons, ligaments, a lining called the synovial membrane and synovial fluid.

For those who suffer from joint pain, eating foods that are rich in certain vitamins and essential fatty acids can help to reduce inflammation and aches.

Omega3 fatty acids found in fish like salmon and tuna can help to smoothen joint movement while increasing blood flow and reducing inflammation and pain around joints.

Vitamin D is very effective in alleviating joint pain and autoimmune disorders like rheumatoid arthritis. Fruits high in vitamin C and packed with antioxidants such as strawberries and blueberries may slow degeneration of your joints. B vitamins, known to reduce joint inflammation and pain, can be found in lean meats, fish, sunflower seeds, cottage cheese, eggs, soybeans, whole grains, lentils, peanuts, wheat germ and bananas.

Do not forget to add vital minerals like glucosamine, chondroitin and MSM for the creation of cartilage required for maintenance and replacement in the joints. Taking raw garlic or garlic capsules provides fast relief too.

* BREAKING BONES

Bones are tough stuff but if the pressure applied is too great or sudden can cause a snap. A bone is fractured with a thin break or snapped in two pieces like a broken tree branch. Certain medical conditions can also weaken the bones, such as osteoporosis and bone cancer.

The natural process of healing a fracture starts when the injured bone and surrounding tissues bleed. The blood coagulates to form a blood clot situated between the broken fragments and later replaced by collagen fibres.

Subsequently this is mineralized, stiffened it and transformed into bone. Adequate nutrition (including calcium intake) helps in the bone’s healing process.

Bones are essentially made of calcium and Vitamin D. Women need higher level of both minerals but men should not ignore them as they tend to eat more animal meats, loaded with phosphorus that depletes calcium. Low-skim milk, low-fat cheese and yoghurt are natural food source to add to our diet. Avoid excessive caffeine and carbonate drink intake that can leech calcium from the bones into the kidneys and overdose of salt dissolving the bones over time.


* OFTEN FATIGUED

Refined sugar is bad for our health as it depresses immune cell functioning up to five hours upon entering the bloodstream as it interrupts the absorption of proteins and nutrients causing malnutrition and may interfere with brain development. Likewise, consuming too much sugar substitutes may stimulate the body into eating more. In the long course of consuming too much carbohydrates and lesser protein, the body tends to break down muscles to make up for the lack of protein, which can lead to a loss of energy, and even muscle weakness and pain.



* LOSING LIBIDO

Women’s biggest sexual problem is caused by a combination of both mental and physical factors – ranging from declining hormones, job stress to relationship issues. Hence, their sexuality tends to be multifaceted and fairly complicated.

Lack of sex drive is common in women, but not so much in men except when they are in depression and stress. Even men who have difficulty maintaining an erection (erectile dysfunction) usually have a normal sex drive. However, some men do find that their interest in sex diminishes as they get older. Hence, the fear is more of their sperms tank or testosterone running low.

Vitamin C is known to be able to protect sperm from all sorts of damage and harm. Zinc deficiency can impair the growth of the reproductive organs resulting in impotence, infertility, prostate trouble etc. This mineral can be found in egg yolks, seafood, sardines, soybeans, whole grains and pumpkin seeds. Other foods that can help to elevate the testosterone levels are grapes, cabbage, honey, venison and eggs.

* WRONG HEART BEAT

Take your heart seriously if it is no longer beating constantly 100,000 times a day. Too fast or too slow than normal can result in pain and dizziness.

When the heart pumps blood through the arteries, the blood presses against the walls of the blood vessels. Any obstruction can elevate the blood pressure and the heart must therefore work harder to pump an adequate amount of blood to all tissues in the body. Abnormal blood pressure causes hypertension and usually accompanied by other problems like kidney disorders, heart disease, diabetes, hyperthyroidism and stroke.

Taking foods loaded up with omega 3, magnesium and potassium help the heart to keep its rhythm beats in line.

* LOSING MEMORY

Researchers found that men with the highest levels of vitamins B6, B12 and folate in their blood scored highest on tests of their mental abilities. These nutrients can help the brain to operate at peak levels, whilst controlling homocysteine, an amino acid that can hamper blood flow up there and before its conversion into cholesterol.

B vitamins are found in whole unprocessed foods (processed carbohydrates such as sugar and white flour contain lower B vitamin). High concentration is found in most seafood and meat such as turkey, tuna, liver and meat products.

Good sources for B vitamins from plants are whole grains, potatoes, bananas, lentils, chili peppers, tempeh and beans. However, the B₁₂ vitamin is the one hardly available from plant products, making its deficiency a concern for vegetarians. Chemical variants of the B₁₂ vitamin found in plant sources are active for bacteria, but cannot be used by the human body.

Do not forget to add gingko biloda for better blood circulation in those capillaries in the brain. Good doses of lecithin daily can improve neuro-transmission and thus brain memory.

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If these subtle signals are not passed off after changing your eating habits, there are serious trouble brewing from within that warrant more medical attention. A deficiency is the cause of a minor ailment that can turn nasty if left unattended. For instance, a deficiency in folic acid can lead to spina bifida and other spinal defects that can lead to the death of an unborn child or permanent paralysis.

A quick fix is to go for a potent multivitamins. It is shown that getting about 100 nutrients on a daily basis can add 7 more years to your life and leave you less susceptible to opportunistic infections like heart disease and even cancers. According to the American Cancer Society, 1 in 3 women will get cancer in their lifetime and the ratio is 1 in 2 for the men.

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ESSENCE of Food

 

Importance of food

According to the Maslow’s theory, our basic need for food is at the lowest hierarchy.  Food provides the energy for proper bodily functioning, building blocks (proteins) for manufacturing of body components and catalysts (vitamins and minerals) to facilitate the chemical reactions that convert food into energy and into the organs.

Our urge for food is felt by hunger pang when energy is needed every few hours or so. Given the choice, we tend to settle for convenient and tasty foods loaded with sugar and fat that contain the highest amounts of energy. The need for building blocks and catalysts on daily or semi-daily basis is so crucial but always neglected till a deficiency arises – leading to illness.

Food processing

All food substances can be divided into one or more nutrient categories once digestion starts in the stomach -

+  Water

+  Carbohydrates (eg. sugar, bread)

+  Lipids (eg. fats, oils) – need 55 gms of fat per day

+  Proteins (eg. animal meat, seafood, dairy products) – need 20 different amino acids; 46 gms and 58 gms of protein per day for man and woman respectively

+  Vitamins (eg. fruits, vegetables) – need 13 essential vitamins

+  Minerals (eg. fruits, vegetables) – need 14 essential minerals

The energy contained in a specific portion of food, and the energy needs of the body, are both measured in units called calories.  The amount can be obtained when a food is being burned with the amount of heat generated.  Measurement can be taken on a physical activity or non-activity like sleeping.

Only food with carbohydrates, lipids and proteins provide energy. Those involved in strenuous physical activities need higher level of calories.  A heavier person tend to expend more calories in carrying out similiar activity relative to a light-weight person. Unknown to most of us, 65% of energy derived is used for basal metabolic functions like breathing and pumping blood.

Breakdown of calories

After a meal, our body begins to apportion the calories to nutrient-hungry organs, growing muscles and the gut.  Quick run-down as follows:

-  10% each for breaking down food, kidneys (in the form of amino acids and fat), brain (in the form of glucose), and unaccounted 10%

-  5-10% to the heart (in the form of glucose, amino acids and fat) as it gets most of its energy from fat.

-  2-3% to fat cells (in the form of glucose and fat).  With the same number of fat cells throughout our life, they can become bigger with more calories deposited.

-  23% to the liver (excess calories stored as glycogen), pancreas, kidneys, spleen and adrenal glands (in the form of glucose, amino acids and fats)

-  25% to muscles (in the form of glucose, amino acids and fat), so the more muscles you have, the more calories you burn.

No carbohydrates?

Far from it. Carbohydrates supply the body with the energy it needs to function. In fact, it is the only source of energy for the brain and red blood cells. Mostly found in plants and vegetables, milk is the only animal-derived source of carbohydrates. Ensure the total daily calories has 60% of carbohydrate content, of which most are from the healthy choice.

Two groups of carbohydrates are:

-  Simple sugars (eg. fructose, sucrose, lactose) and

-  Complex carbohydrates (fibres, starch) – sugar molecules clustered strung together to form complex chains.

Limiting fat intake…

When a person’s daily intake of calories exceeds the daily body requirements, the body converts excess calories into fat, which is stored throughout the body.  Excess fat is accumulated in visible spots such as the belly of a man and the thighs of a woman.  Upper body obesity is strongly related to heart disease, diabetes and cancer.

Eating fat indirectly adds to being overweight because fat contains more than twice as many calories per gram as proteins and carbohydrates.  Keep to a healthy range of 13-25% for men and 17-29% for women for percentage body fat.

Fats are essential for carrying out hundred of bodily functions like maintaining temperature, absorbing fat-soluble vitamins and cushioning vital organs, go for the good fats.  In fact, fat is a precursor for hormone-like compounds that regulate blood pressure, heart rate, blood clotting, immune response, central nervous system etc. Hence, do not disregard fats and opt for the good ones.

In the event a person has too little fat to serve the different needs, the body automatically breaks down the muscles and internal organs to obtain the energy. Biologically, it does not draw down the excess fat in the hunger mode but craves for more food (typically for more carbohydrates) instead.  Hence, there is the danger of overeating when food is readily available and appetite is not controlled.  Where a person’s hunger used to be sated with 2500 calories per day, it can escalate to 3000 calories and more to satisfy rising appetite.

In recent times, fat intake of modern people has increased drastically.  This can be attributed to the high fat content derived from commercially-produced and hormonally-treated domesticated animals.  Tracing to the past, our ancestors ate mostly a low-fat and vegetarian diet with some game meats occasionally.

Dont miss the proteins……

When protein is consumed, the body breaks it down into amino acids (essential), the building blocks of our trillion of cells.  Other than providing energy, it is essential for growth and development, needed for the manufacture of hormones, antibodies, enzymes and tissues.  Hence, body deterioration occurs when dying cells in our internal and external organs are not replenished with aminos even though there is adequate energy available. Selecting the right foods is important.  Reduce amino intake from animal proteins as they tend to contain high amounts of harmful fats whilst fish, nuts and vegetables contain the good fats.

What food most people consume….

Despite the relatively small amounts of proteins, vitamins and minerals required on a daily basis, and their abundance in natural foods, people are not getting enough because they are not eating right.  Symptoms that can manifest include mood swings, fatigue, nervousness, headaches, confusion and muscle weakness.  Over time, chronic diseases can develop –  including cancer, hypertension, Alzheimer’s and accelerating aging.

We have witnessed two big food revolution in recent times. 

+  First, as the prices famers received for their produces dropped, they allowed their raw foodstuffs to be converted into ‘branded’ foods with long shelf lives.  In particular, junk or snack foods became grossly popular though they were not in the consumers’ ‘wanted’ food list initially.  To extend the shelf life, preservatives in the form of chemical compounds are commonly added.  A typical taste enhancer, sodium is largely found in processed foods.  As a result, most adults consume 10-14 times the required amount per day (ie. 500 mg).

+  In the 2nd phase, fast food evolved out of speed of service and convenience, and not on taste, price or availability like before.  In most instances, fat is added to improve the taste of the products.  A MacDonald burger contains 800 calories with 60% in fat, not including the fried fries that usually accompany a meal.

Note:  As compared to saturated fats which increases both the good and bad cholesterol, unsaturated fats such as olive oil and canola oil are the healthy version known to increase the level of good cholesterol and reduce the level of bad cholesterol.  The bad one is used by the body to make hormones but excessive level can cause arterial blockage.  The good one can absorb and eliminate the bad one.

However, to prolong the lifespan of products, manufacturers like to add hydrogen to unsaturated fat and turns it into trans-fat.  Trans-fat increases the level of bad cholesterol and decreases the level of good cholesterol.  The resultant hydrogenated oil is harmful as it increases the overall cholesterol in the body.

It is only in the last few decades that research began on knowledge of nutrition in food.  As such, most people are not aware that their health are at stake having consumed plenty of such unhealthy foods, devoid of nutrition but high in caloric energy.

What should be our diet?

+  Most fruits and vegetables in unprocessed form are rich in vitamins and minerals, high in carbohydrates (energy-giver), and low in protein and fat.  Add on some animal meats and seafood which are loaded with protein, vitamins, minerals with varying amounts of fat makes a complete healthy diet. A high-fibre diet aids to slow digestion and reduce hunger pangs.

+  Are we able to prepare our own food and avoid highly processed foods without those toxic preservatives?  As mentioned in the first para, most of us are not taking in enough protein, vitamins and minerals in our daily diet.  If you belong to this category, seriously consider a good multivitamins before trouble starts to brew within.

Source:  The Next Trillion by Paul Zane Pilzer