Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel and act as we cope with life. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.
Mental illnesses are serious disorders which can affect your thinking, mood, and behavior. There are many causes of mental disorders. Your genes and family history may play a role. Your life experiences, such as stress or a history of abuse, may also matter. Biological factors can also be part of the cause. Mental disorders are common, but treatments are available.
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Sunday, September 29, 2013
What are the most common mental illnesses?
The most common forms of mental illnesses are:
Anxiety disorders - the most common group of mental illnesses. The sufferer has a severe fear or anxiety which is linked to certain objects or situations. Most people with an anxiety disorder will try to avoid exposure to whatever triggers their anxiety. Examples of anxiety disorders include:
Panic disorder - the person experiences sudden paralyzing terror or imminent disaster.
Phobias - these may include simple phobias - disproportionate fear of objects, social phobias - fear of being subject to the judgment of others, and agoraphobia - dread of situations where getting away or breaking free may be difficult. We really do not know how many phobias people may experience globally - there could be hundreds and hundreds of them.
(OCD) Obsessive-compulsive disorder - the person has obsessions and compulsions. In other words, constant stressful thoughts (obsessions), and a powerful urge to perform repetitive acts, such as hand washing (compulsion).
PSTD (Post-traumatic stress disorder) - this can occur after somebody has been through a traumatic event - something horrible and scary that the person sees or that happens to them. During this type of event the person thinks that his/her life or other people's lives are in danger. The sufferer may feel afraid or feel that he/she has no control over what is happening.
Mood disorders - these are also known as affective disorders or depressive disorders. Patients with these illnesses share disturbances or mood changes, generally involving either mania (elation) or depression. Experts say that approximately 80% of patients with depressive disorder improve significantly with treatment. Examples of mood disorders include:
Major depression - the sufferer is not longer interested in and does not enjoy activities and events that he/she previously got pleasure from. There are extreme or prolonged periods of sadness.
Bipolar disorder - also known as manic-depressive illness, or manic depression. The sufferer oscillates from episodes of euphoria (mania) and depression (despair).
Dysthymia - mild chronic depression. Chronic in medicine means continuous and long-term. The patient has a chronic feeling of ill being and/or lack of interest in activities he/she once enjoyed - but to a lesser extent than in major depression.
SAD (seasonal affective disorder) - a type of major depression. However, this one is triggered by lack of daylight. People get it in countries far from the equator during late autumn, winter, and early spring.
Schizophrenia disorders Whether or not schizophrenia is a single disorder or a group of related illnesses has yet to be fully determined. It is a highly complex illness, with some generalizations which exist in virtually all patients diagnosed with schizophrenia disorders. Most sufferers experience onset of schizophrenia between 15 and 25 years of age. The sufferer has thoughts that appear fragmented; he/she also finds it hard to process information. Schizophrenia can have negative or positive symptoms. Positive symptoms include delusions, thought disorders and hallucinations. Negative symptoms include withdrawal, lack of motivation and a flat or inappropriate mood. (See the article "What is schizophrenia")
Anxiety disorders - the most common group of mental illnesses. The sufferer has a severe fear or anxiety which is linked to certain objects or situations. Most people with an anxiety disorder will try to avoid exposure to whatever triggers their anxiety. Examples of anxiety disorders include:
Panic disorder - the person experiences sudden paralyzing terror or imminent disaster.
Phobias - these may include simple phobias - disproportionate fear of objects, social phobias - fear of being subject to the judgment of others, and agoraphobia - dread of situations where getting away or breaking free may be difficult. We really do not know how many phobias people may experience globally - there could be hundreds and hundreds of them.
(OCD) Obsessive-compulsive disorder - the person has obsessions and compulsions. In other words, constant stressful thoughts (obsessions), and a powerful urge to perform repetitive acts, such as hand washing (compulsion).
PSTD (Post-traumatic stress disorder) - this can occur after somebody has been through a traumatic event - something horrible and scary that the person sees or that happens to them. During this type of event the person thinks that his/her life or other people's lives are in danger. The sufferer may feel afraid or feel that he/she has no control over what is happening.
Mood disorders - these are also known as affective disorders or depressive disorders. Patients with these illnesses share disturbances or mood changes, generally involving either mania (elation) or depression. Experts say that approximately 80% of patients with depressive disorder improve significantly with treatment. Examples of mood disorders include:
Major depression - the sufferer is not longer interested in and does not enjoy activities and events that he/she previously got pleasure from. There are extreme or prolonged periods of sadness.
Bipolar disorder - also known as manic-depressive illness, or manic depression. The sufferer oscillates from episodes of euphoria (mania) and depression (despair).
Dysthymia - mild chronic depression. Chronic in medicine means continuous and long-term. The patient has a chronic feeling of ill being and/or lack of interest in activities he/she once enjoyed - but to a lesser extent than in major depression.
SAD (seasonal affective disorder) - a type of major depression. However, this one is triggered by lack of daylight. People get it in countries far from the equator during late autumn, winter, and early spring.
Schizophrenia disorders Whether or not schizophrenia is a single disorder or a group of related illnesses has yet to be fully determined. It is a highly complex illness, with some generalizations which exist in virtually all patients diagnosed with schizophrenia disorders. Most sufferers experience onset of schizophrenia between 15 and 25 years of age. The sufferer has thoughts that appear fragmented; he/she also finds it hard to process information. Schizophrenia can have negative or positive symptoms. Positive symptoms include delusions, thought disorders and hallucinations. Negative symptoms include withdrawal, lack of motivation and a flat or inappropriate mood. (See the article "What is schizophrenia")
Mental health problems (disorders) can affect anyone
Experts say we all have the potential for suffering from mental health problems, no matter how old we are, whether we are male or female, rich or poor, or ethnic group we belong to. In the UK over one quarter of a million people are admitted into psychiatric hospitals each year, and more than 4,000 people kill themselves. They come from all walks of life.
According to the NIMH (National Institute of Mental Health, USA) mental disorders are "common in the USA and internationally". Approximately 57.7 million Americans suffer from a mental disorder in a given year, that is approximately 26.2% of adults. However, the main burden of illness is concentrated in about 1 in 17 people (6%) who suffer from a serious mental illness. Approximately half of all people who suffer from a mental disorder probably suffer from another mental disorder at the same time, experts say.
In the UK, Canada, the USA and much of the developed world, mental disorders are the leading cause of disability among people aged 15 to 44.
According to the NIMH (National Institute of Mental Health, USA) mental disorders are "common in the USA and internationally". Approximately 57.7 million Americans suffer from a mental disorder in a given year, that is approximately 26.2% of adults. However, the main burden of illness is concentrated in about 1 in 17 people (6%) who suffer from a serious mental illness. Approximately half of all people who suffer from a mental disorder probably suffer from another mental disorder at the same time, experts say.
In the UK, Canada, the USA and much of the developed world, mental disorders are the leading cause of disability among people aged 15 to 44.
What is Mental Health?
Mental health refers to our cognitive, and/or emotional wellbeing - it is all about how we think, feel and behave. Mental health, if somebody has it, can also mean an absence of a mental disorder. Approximately 25% of people in the UK have a mental health problem during their lives. The USA is said to have the highest incidence of people diagnosed with mental health problems in the developed world. Your mental health can affect your daily life, relationships and even your physical health. Mental health also includes a person's ability to enjoy life - to attain a balance between life activities and efforts to achieve psychological resilience.
According to Medilexicon's medical dictionary, mental health is "emotional, behavioral, and social maturity or normality; the absence of a mental or behavioral disorder; a state of psychological well-being in which one has achieved a satisfactory integration of one's instinctual drives acceptable to both oneself and one's social milieu; an appropriate balance of love, work, and leisure pursuits".
According to WHO (World Health Organization), mental health is "a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community". WHO stresses that mental health "is not just the absence of mental disorder".
WHO explains that especially in low- and middle-income countries, mental health services are very underfunded - both human and financial. Most resources are channeled into treating and caring for mentally ill patients, rather than on any integrated mental health system. Countries should integrate mental health into primary health care (general practice), provide mental health care in general hospitals, and improve community-based mental health services, rather than just providing care in large psychiatric hospitals.
According to Medilexicon's medical dictionary, mental health is "emotional, behavioral, and social maturity or normality; the absence of a mental or behavioral disorder; a state of psychological well-being in which one has achieved a satisfactory integration of one's instinctual drives acceptable to both oneself and one's social milieu; an appropriate balance of love, work, and leisure pursuits".
According to WHO (World Health Organization), mental health is "a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community". WHO stresses that mental health "is not just the absence of mental disorder".
WHO explains that especially in low- and middle-income countries, mental health services are very underfunded - both human and financial. Most resources are channeled into treating and caring for mentally ill patients, rather than on any integrated mental health system. Countries should integrate mental health into primary health care (general practice), provide mental health care in general hospitals, and improve community-based mental health services, rather than just providing care in large psychiatric hospitals.
Friday, September 20, 2013
Caring for your teeth
Only your dentist has the skills, training, expertise to provide a comprehensive diagnosis about your oral health condition, and to advise you on appropriate treatment and care. Your dentist can help you establish a routine of daily cleaning and preventive visits to keep your oral health good for life.
Taking proper care of your teeth and gums is a lifelong commitment. It includes a good oral hygiene routine that you follow at home, as well as regular visits to your dentist and an overall "team" approach to your oral care. By taking these simple steps, there's every reason why you should keep your "oral health - good for life."
Taking proper care of your teeth and gums is a lifelong commitment. It includes a good oral hygiene routine that you follow at home, as well as regular visits to your dentist and an overall "team" approach to your oral care. By taking these simple steps, there's every reason why you should keep your "oral health - good for life."
What is Oral Health?
CDA defines oral health as a state of the oral and related tissues and structures that contribute positively to physical, mental and social well-being and to the enjoyment of life's possibilities, by allowing the individual to speak, eat and socialize unhindered by pain, discomfort or embarrassment.
This section links you to oral health care tips, information and resources to keep your family's oral health good for life.
The information on this section is intended for informational use only and does not replace the professional care of your dentist. Only your dentist has the skills, training and expertise to identify and address all your oral health care needs. If you have a question or concern about your oral health, please talk to your dentist.
Oral Health — Good for Life™ – Learn why a healthy mouth free of oral diseases is important for a healthy body and the importance of following the 5 steps to good oral health as part of a healthy lifestyle.
This section links you to oral health care tips, information and resources to keep your family's oral health good for life.
The information on this section is intended for informational use only and does not replace the professional care of your dentist. Only your dentist has the skills, training and expertise to identify and address all your oral health care needs. If you have a question or concern about your oral health, please talk to your dentist.
Oral Health — Good for Life™ – Learn why a healthy mouth free of oral diseases is important for a healthy body and the importance of following the 5 steps to good oral health as part of a healthy lifestyle.
Are plaque-disclosing tablets helpful?
Plaque-disclosing tablets work by dyeing plaque either blue or red and can be very useful at showing you which areas of your teeth you're not cleaning properly.
As the staining can last for some hours, it’s best to use these tablets at bedtime or when you're not expecting visitors
As the staining can last for some hours, it’s best to use these tablets at bedtime or when you're not expecting visitors
Should I use mouthwash?
Yes, using a mouthwash that contains fluoride can help prevent tooth decay and help get rid of any last bits of bacteria or leftover food that you might have missed with your toothbrush.
However, don't use mouthwash straight after brushing your teeth. Choose a separate time, such as after lunch. And don't eat or drink for 30 minutes after using a fluoride mouthwash.
Many mouthwashes contain alcohol, so they're not suitable for children, as they could swallow them accidentally. If you use a mouthwash with alcohol, you may get a very dry mouth and dry, cracked lips due to the drying effect of the alcohol. You can avoid this by using an alcohol-free version.
However, don't use mouthwash straight after brushing your teeth. Choose a separate time, such as after lunch. And don't eat or drink for 30 minutes after using a fluoride mouthwash.
Many mouthwashes contain alcohol, so they're not suitable for children, as they could swallow them accidentally. If you use a mouthwash with alcohol, you may get a very dry mouth and dry, cracked lips due to the drying effect of the alcohol. You can avoid this by using an alcohol-free version.
How to floss?
Flossing isn't just for dislodging food wedged between your teeth. Regular flossing may also reduce gum disease and bad breath by removing plaque that forms along the gum line.
•Take 12-18 inches (30-45cm) of floss and grasp it so that you have a couple of inches of floss taut between your hands.
•Slip the floss between the teeth and into the area between your teeth and gums, as far as it will go.
•Floss with 8 to 10 strokes, up and down between each tooth, to dislodge food and plaque.
•Floss at least once a day. The most important time to floss is before going to bed.
•You can floss before or after brushing.
You can use interdental brushes instead of flossing, especially if your teeth are very close together and you find it difficult to manoeuvre dental floss through the gap.
Avoid using toothpicks to remove trapped food from between your teeth, as you could cause your gums to bleed, which can lead to an infection.
•Take 12-18 inches (30-45cm) of floss and grasp it so that you have a couple of inches of floss taut between your hands.
•Slip the floss between the teeth and into the area between your teeth and gums, as far as it will go.
•Floss with 8 to 10 strokes, up and down between each tooth, to dislodge food and plaque.
•Floss at least once a day. The most important time to floss is before going to bed.
•You can floss before or after brushing.
You can use interdental brushes instead of flossing, especially if your teeth are very close together and you find it difficult to manoeuvre dental floss through the gap.
Avoid using toothpicks to remove trapped food from between your teeth, as you could cause your gums to bleed, which can lead to an infection.
How to brush your teeth?
The British Dental Health Foundation gives the following advice on how to brush your teeth:
•Place the head of your toothbrush against your teeth, then tilt the bristle tips to a 45 degree angle against the gum line. Move the brush in small circular movements, several times, on all the surfaces of every tooth.
•Brush the outer surfaces of each tooth, upper and lower, keeping the bristles angled against the gum line.
•Use the same method on the inside surfaces of all your teeth.
•Brush the chewing surfaces of the teeth.
•To clean the inside surfaces of the front teeth, tilt the brush vertically and make several small circular strokes with the toe (the front part) of the brush.
•Brushing your tongue will freshen your breath and clean your mouth by removing bacteria.
•Place the head of your toothbrush against your teeth, then tilt the bristle tips to a 45 degree angle against the gum line. Move the brush in small circular movements, several times, on all the surfaces of every tooth.
•Brush the outer surfaces of each tooth, upper and lower, keeping the bristles angled against the gum line.
•Use the same method on the inside surfaces of all your teeth.
•Brush the chewing surfaces of the teeth.
•To clean the inside surfaces of the front teeth, tilt the brush vertically and make several small circular strokes with the toe (the front part) of the brush.
•Brushing your tongue will freshen your breath and clean your mouth by removing bacteria.
What type of toothpaste should I use?
What type of toothpaste should I use?
The cleaning agents and particles in toothpaste help to remove plaque from your teeth, keeping them clean and healthy.
Most toothpastes also contain fluoride, which helps to prevent and control cavities. It’s important to use a toothpaste with the right concentration of fluoride. Check the packaging to find out how much fluoride each brand contains.
•Children aged up to three: use a smear of toothpaste containing no less than 1,000ppm (parts per million) fluoride.
•Children aged three to six: use a pea-sized amount of toothpaste containing 1,350-1,500ppm fluoride.
•Adults: use a toothpaste that contains at least 1,450ppm fluoride.
It's fine for babies and children to use the family toothpaste rather than a special children's toothpaste, provided it contains the right concentration of fluoride.
The cleaning agents and particles in toothpaste help to remove plaque from your teeth, keeping them clean and healthy.
Most toothpastes also contain fluoride, which helps to prevent and control cavities. It’s important to use a toothpaste with the right concentration of fluoride. Check the packaging to find out how much fluoride each brand contains.
•Children aged up to three: use a smear of toothpaste containing no less than 1,000ppm (parts per million) fluoride.
•Children aged three to six: use a pea-sized amount of toothpaste containing 1,350-1,500ppm fluoride.
•Adults: use a toothpaste that contains at least 1,450ppm fluoride.
It's fine for babies and children to use the family toothpaste rather than a special children's toothpaste, provided it contains the right concentration of fluoride.
What type of toothpaste should I use?
The cleaning agents and particles in toothpaste help to remove plaque from your teeth, keeping them clean and healthy.
Most toothpastes also contain fluoride, which helps to prevent and control cavities. It’s important to use a toothpaste with the right concentration of fluoride. Check the packaging to find out how much fluoride each brand contains.
•Children aged up to three: use a smear of toothpaste containing no less than 1,000ppm (parts per million) fluoride.
•Children aged three to six: use a pea-sized amount of toothpaste containing 1,350-1,500ppm fluoride.
•Adults: use a toothpaste that contains at least 1,450ppm fluoride.
It's fine for babies and children to use the family toothpaste rather than a special children's toothpaste, provided it contains the right concentration of fluoride.
Most toothpastes also contain fluoride, which helps to prevent and control cavities. It’s important to use a toothpaste with the right concentration of fluoride. Check the packaging to find out how much fluoride each brand contains.
•Children aged up to three: use a smear of toothpaste containing no less than 1,000ppm (parts per million) fluoride.
•Children aged three to six: use a pea-sized amount of toothpaste containing 1,350-1,500ppm fluoride.
•Adults: use a toothpaste that contains at least 1,450ppm fluoride.
It's fine for babies and children to use the family toothpaste rather than a special children's toothpaste, provided it contains the right concentration of fluoride.
What should I look for in a toothbrush?
For most adults, a toothbrush with a small head and a compact, angled arrangement of long and short, round-end bristles is fine. Medium or soft bristles are best for most people. Use an electric brush with an oscillating or rotating head. If in doubt, ask your dentist.
Should I use an electric or manual toothbrush?
It doesn't matter whether you use an electric or manual toothbrush. They're both equally good as long as you brush with them properly. However, some people find it easier to clean their teeth thoroughly with an electric toothbrush
When should I brush my teeth?
Brush your teeth for at least two minutes in the morning before breakfast and last thing at night before you go to bed.
Never brush your teeth straight after a meal as it can damage your teeth, especially if you've had fruit, fizzy drinks, wine or any other food that contains acid.
This is because tooth enamel is softened by the acid and can be worn away by brushing. Instead, wait an hour after a meal before brushing your teeth to give your saliva chance to neutralize the acid.
Never brush your teeth straight after a meal as it can damage your teeth, especially if you've had fruit, fizzy drinks, wine or any other food that contains acid.
This is because tooth enamel is softened by the acid and can be worn away by brushing. Instead, wait an hour after a meal before brushing your teeth to give your saliva chance to neutralize the acid.
Go on a white-teeth diet.
If you're quaffing red wine and black tea, or smoking cigarettes or cigars, expect the results to show up as not-so-pearly whites. Other culprits to blame for dingy teeth include colas, gravies, and dark juices. Bottom line: If it's dark before you put it in your mouth, it will probably stain your teeth. Brush immediately after eating or drinking foods that stain teeth and use a good bleaching agent, either over-the-counter or in the dentist's office. For convenient teeth-cleaning action, eat an apple.
Brushing for oral health
Oral health begins with clean teeth. Keeping the area where your teeth meet your gums clean can prevent gum disease, while keeping your tooth surfaces clean can help you stave off cavities. Consider these brushing basics from the American Dental Association:
Brush your teeth at least twice a day. When you brush, don't rush. Take enough time to do a thorough job.
Use the proper equipment. Use a fluoride toothpaste and a soft-bristled toothbrush that fits your mouth comfortably. Consider using an electric or battery-operated toothbrush, which can reduce plaque and a mild form of gum disease (gingivitis) more than does manual brushing. These devices are also helpful if you have arthritis or other problems that make it difficult to brush effectively.
Practice good technique. Hold your toothbrush at a slight angle — aiming the bristles toward the area where your tooth meets your gum. Gently brush with short back-and-forth motions. Remember to brush the outside, inside and chewing surfaces of your teeth, as well as your tongue.
Keep your equipment clean. Always rinse your toothbrush with water after brushing. Store your toothbrush in an upright position, if possible, and allow it to air-dry until using it again. Don't routinely cover toothbrushes or store them in closed containers, which can encourage the growth of bacteria.
Know when to replace your toothbrush. Invest in a new toothbrush or a replacement head for your electric or battery-operated toothbrush every three to four months — or sooner if the bristles become frayed.
By A Mayo Clinic Staff
Brush your teeth at least twice a day. When you brush, don't rush. Take enough time to do a thorough job.
Use the proper equipment. Use a fluoride toothpaste and a soft-bristled toothbrush that fits your mouth comfortably. Consider using an electric or battery-operated toothbrush, which can reduce plaque and a mild form of gum disease (gingivitis) more than does manual brushing. These devices are also helpful if you have arthritis or other problems that make it difficult to brush effectively.
Practice good technique. Hold your toothbrush at a slight angle — aiming the bristles toward the area where your tooth meets your gum. Gently brush with short back-and-forth motions. Remember to brush the outside, inside and chewing surfaces of your teeth, as well as your tongue.
Keep your equipment clean. Always rinse your toothbrush with water after brushing. Store your toothbrush in an upright position, if possible, and allow it to air-dry until using it again. Don't routinely cover toothbrushes or store them in closed containers, which can encourage the growth of bacteria.
Know when to replace your toothbrush. Invest in a new toothbrush or a replacement head for your electric or battery-operated toothbrush every three to four months — or sooner if the bristles become frayed.
By A Mayo Clinic Staff
Background of Remain Healthy
This website aimed to provide some important health issues to the people of all ages. Different posts or contents here have been obtained from different sources regarding the medications. Those sites include the followings:
References:
http://midwaysimplicity.com
http://health.asda.com
http://healthplus24.com
http://webmd.com
http://helpguide.org
www.rd.com
www.readersdigest.ca
www.nhs.uk
www.cda.adc.ca
etc.
I am thankful to all the authors and contributors of the sources who contributed the contents that have been partially included in this blog.
The combination of the information obtained from different sources has been done with an aim of providing the people the necessary, common but major health tips to let them live healthier. This is because I didn’t found any single site comprising the all. I think the above website owner and the contributors must not take it otherwise. Thank you.
References:
http://midwaysimplicity.com
http://health.asda.com
http://healthplus24.com
http://webmd.com
http://helpguide.org
www.rd.com
www.readersdigest.ca
www.nhs.uk
www.cda.adc.ca
etc.
I am thankful to all the authors and contributors of the sources who contributed the contents that have been partially included in this blog.
The combination of the information obtained from different sources has been done with an aim of providing the people the necessary, common but major health tips to let them live healthier. This is because I didn’t found any single site comprising the all. I think the above website owner and the contributors must not take it otherwise. Thank you.
Consequences of Poor Oral Hygiene
Poor oral hygiene invites plaque to accumulate around the base of your teeth and gum line, causing your gums to become red and inflamed.
"Plaque is the bacteria-laden film that, if allowed to accumulate on teeth and gums, will cause tooth decay and gum disease," Price explains.
If you neglect the care of your teeth at home and fail to go to the dentist regularly, accumulated plaque could potentially lead to the development of empty spaces around your teeth. These spaces could eventually lead to the destruction of bone and other fragile tissues supporting your teeth, and you could lose your teeth.
The good news is that being diligent about your dental health care and getting regular dental checkups can prevent plaque from forming and even reverse early gum disease. "A plaque-free mouth is a healthy mouth,” says Price. Along with regular dental checkups, “proper bushing and flossing are the only effective ways I know of preventing plaque buildup.”
"Plaque is the bacteria-laden film that, if allowed to accumulate on teeth and gums, will cause tooth decay and gum disease," Price explains.
If you neglect the care of your teeth at home and fail to go to the dentist regularly, accumulated plaque could potentially lead to the development of empty spaces around your teeth. These spaces could eventually lead to the destruction of bone and other fragile tissues supporting your teeth, and you could lose your teeth.
The good news is that being diligent about your dental health care and getting regular dental checkups can prevent plaque from forming and even reverse early gum disease. "A plaque-free mouth is a healthy mouth,” says Price. Along with regular dental checkups, “proper bushing and flossing are the only effective ways I know of preventing plaque buildup.”
Dental Health at Home
“Use products that have the ADA (American Dental Association) seal," says Price. "This means that the products — toothbrush, toothpaste, floss, etc. — are safe to use as directed and will keep your mouth healthy — no gum disease, no cavities."
Here are some basic principles to follow:
Spend at least three minutes brushing your teeth two times a day. Use a timer if you have to to ensure that you're spending enough time on your oral care routine.
Use floss at least once a day every day to clean between your teeth.
Buy ADA-approved dental cleaning tools and toothpaste.
“Basically, brush and floss, and do it correctly,” says Price.
The goal of regular home care is to combat the buildup of plaque in and around your teeth and gums, and fight bad breath, tooth decay, and gum disease. Adults who neglect their teeth and who let plaque build up often develop infections in the delicate tissue around their teeth, Price explains.
A whole arsenal of dental health tools is available in drugstores to help you clean your teeth at home. These range from regular toothbrushes to power toothbrushes, inter-dental cleaners (picks, etc.), waxed and unwaxed floss, oral irrigators, and mouth rinses. You should ask your dentist which of these tools you might want to include in your daily cleaning routine.
Here are some basic principles to follow:
Spend at least three minutes brushing your teeth two times a day. Use a timer if you have to to ensure that you're spending enough time on your oral care routine.
Use floss at least once a day every day to clean between your teeth.
Buy ADA-approved dental cleaning tools and toothpaste.
“Basically, brush and floss, and do it correctly,” says Price.
The goal of regular home care is to combat the buildup of plaque in and around your teeth and gums, and fight bad breath, tooth decay, and gum disease. Adults who neglect their teeth and who let plaque build up often develop infections in the delicate tissue around their teeth, Price explains.
A whole arsenal of dental health tools is available in drugstores to help you clean your teeth at home. These range from regular toothbrushes to power toothbrushes, inter-dental cleaners (picks, etc.), waxed and unwaxed floss, oral irrigators, and mouth rinses. You should ask your dentist which of these tools you might want to include in your daily cleaning routine.
Follow the tips below to keep your teeth and gums clean and healthy:
Brush your teeth regularly. The main cause of tooth decay is plaque, a film of bacteria that clings to the teeth and gums. Cleaning after meals will help to get rid of it and also reduce stains.
Floss regularly. Using a gentle back-and-forth motion, pass the floss between two teeth. At the gumline, curve the floss in a C-shape against one tooth, then scrape downward on the upper teeth, upward on the lower teeth.
Consider investing in an electric toothbrush. Although it costs more, over time it is more effective than a regular toothbrush in removing plaque from your teeth.
Gargle regularly with cold black tea. The tannin in tea acts as an astringent, strengthening gums.
Massage your gums. Using your fingertip or a patented rubber gum massager (available from chemists) gently massage your gums in small circular movements several times a week to improve circulation and boost oral health.
Add 2 drops tea-tree oil to water to make a powerful antiseptic gargle (but make sure you don't swallow it). Or try gargling with salt, a general antiseptic. Salty water also soothes a sore throat.
To help reduce inflammation and fight plaque, stir 1 teaspoon aloe vera gel into warm water and gargle.
Treat a mouth ulcer by rinsing your mouth out with a solution of 1 teaspoon 3 per cent hydrogen peroxide in 50 ml water. This will disinfect your mouth, clean up bacteria and speed healing. Finally, to put a protective coating on the ulcer, dab it with vegetable glycerine.
For bleeding gums, gargle with 1 teaspoon witch hazel in 50 ml water. Alternatively, use 1 cup warm water with 1/2 teaspoon salt and 6 drops goldenseal tincture.
Floss regularly. Using a gentle back-and-forth motion, pass the floss between two teeth. At the gumline, curve the floss in a C-shape against one tooth, then scrape downward on the upper teeth, upward on the lower teeth.
Consider investing in an electric toothbrush. Although it costs more, over time it is more effective than a regular toothbrush in removing plaque from your teeth.
Gargle regularly with cold black tea. The tannin in tea acts as an astringent, strengthening gums.
Massage your gums. Using your fingertip or a patented rubber gum massager (available from chemists) gently massage your gums in small circular movements several times a week to improve circulation and boost oral health.
Add 2 drops tea-tree oil to water to make a powerful antiseptic gargle (but make sure you don't swallow it). Or try gargling with salt, a general antiseptic. Salty water also soothes a sore throat.
To help reduce inflammation and fight plaque, stir 1 teaspoon aloe vera gel into warm water and gargle.
Treat a mouth ulcer by rinsing your mouth out with a solution of 1 teaspoon 3 per cent hydrogen peroxide in 50 ml water. This will disinfect your mouth, clean up bacteria and speed healing. Finally, to put a protective coating on the ulcer, dab it with vegetable glycerine.
For bleeding gums, gargle with 1 teaspoon witch hazel in 50 ml water. Alternatively, use 1 cup warm water with 1/2 teaspoon salt and 6 drops goldenseal tincture.
Thursday, September 19, 2013
Heart healthy diet tips: Steer clear of salt and processed foods
Eating a lot of salt can contribute to high blood pressure, which is a major risk factor for cardiovascular disease. Reducing the salt in your food is a big part of a heart-healthy diet. The American Heart Association recommends no more than about a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless—even delicious—ways to reduce your sodium intake.
Reduce canned or processed foods. Much of the salt you eat comes from canned or processed foods like soups or frozen dinners—even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.
Cook at home, using spices for flavor. Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.
Substitute reduced sodium versions, or salt substitutes. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted. Better yet, use fresh ingredients and cook without salt.
The DASH diet for lowering blood pressure:
The Dietary Approaches to Stop Hypertension, or DASH diet, is a specially designed eating plan to help you lower your blood pressure, which is a major cause of hypertension and stroke. To learn more, download the booklet from the National Heart, Lung, and Blood Institute found in the Resources and References section below.
Reduce canned or processed foods. Much of the salt you eat comes from canned or processed foods like soups or frozen dinners—even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.
Cook at home, using spices for flavor. Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.
Substitute reduced sodium versions, or salt substitutes. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted. Better yet, use fresh ingredients and cook without salt.
The DASH diet for lowering blood pressure:
The Dietary Approaches to Stop Hypertension, or DASH diet, is a specially designed eating plan to help you lower your blood pressure, which is a major cause of hypertension and stroke. To learn more, download the booklet from the National Heart, Lung, and Blood Institute found in the Resources and References section below.
Heart healthy diet tips: Choose foods that lower cholesterol
Unhealthy cholesterol levels increase your risk for heart disease, so keeping yours low is key to a healthier heart. Your diet is central to controlling your cholesterol. Some foods can actually lower your cholesterol, while others only make matters worse.
Avoid saturated or trans fats. Foods containing high levels of saturated fats or trans fats—such as potato chips and packaged cookies—can increase your cholesterol levels much more significantly than cholesterol- containing foods such as eggs. Saturated fat and trans fat both increase LDL (“bad”) cholesterol. Trans fat lowers your levels of HDL (“good”) cholesterol, which can put you at increased cardiovascular risk.
Make smart choices. Choose foods rich in unsaturated fats, fiber, and protein. Fruits, vegetables, fish, beans, nuts, and seeds are all great cholesterol regulators. The best foods for lowering cholesterol are oatmeal, fish, walnuts (and other nuts), olive oil, and foods fortified with sterols or stanols—substances found in plants that help block the absorption of cholesterol.
Remember that labels can be deceiving. Navigating food labels can often be complicated since packaged foods with labels like “cholesterol free” or “low cholesterol” aren’t necessarily heart-healthy; they might even contain cholesterol that’s heart-risky. Stick to basics whenever possible: fruit, veggies, nuts, and lean proteins.
Lowering your cholesterol with fish or fish oil supplements
By adding fish like salmon or herring to your diet twice a week, you can significantly lower your cholesterol, and thus your risk for heart attack. Fish contain omega-3 fatty acids, which work like superheroes, doing good deeds for your heart—and your whole body.
Avoid saturated or trans fats. Foods containing high levels of saturated fats or trans fats—such as potato chips and packaged cookies—can increase your cholesterol levels much more significantly than cholesterol- containing foods such as eggs. Saturated fat and trans fat both increase LDL (“bad”) cholesterol. Trans fat lowers your levels of HDL (“good”) cholesterol, which can put you at increased cardiovascular risk.
Make smart choices. Choose foods rich in unsaturated fats, fiber, and protein. Fruits, vegetables, fish, beans, nuts, and seeds are all great cholesterol regulators. The best foods for lowering cholesterol are oatmeal, fish, walnuts (and other nuts), olive oil, and foods fortified with sterols or stanols—substances found in plants that help block the absorption of cholesterol.
Remember that labels can be deceiving. Navigating food labels can often be complicated since packaged foods with labels like “cholesterol free” or “low cholesterol” aren’t necessarily heart-healthy; they might even contain cholesterol that’s heart-risky. Stick to basics whenever possible: fruit, veggies, nuts, and lean proteins.
Lowering your cholesterol with fish or fish oil supplements
By adding fish like salmon or herring to your diet twice a week, you can significantly lower your cholesterol, and thus your risk for heart attack. Fish contain omega-3 fatty acids, which work like superheroes, doing good deeds for your heart—and your whole body.
Not all fats are bad for your heart
While saturated and trans fats are roadblocks to a healthy heart, unsaturated fats are essential for good health. You just have to know the difference. “Good” fats include:
Omega 3 Fatty Acids. Fatty fish like salmon, trout, or herring and flaxseed, canola oil, and walnuts all contain polyunsaturated fats that are vital for the body.
Omega 6 Fatty Acids. Vegetable oils, soy nuts, and many types of seeds all contain healthy fats.
Monounsaturated fats. Almonds, cashews, peanuts, pecans, and butters made from these nuts, as well as avocadoes, are all great sources of “good” fat.
Omega 3 Fatty Acids. Fatty fish like salmon, trout, or herring and flaxseed, canola oil, and walnuts all contain polyunsaturated fats that are vital for the body.
Omega 6 Fatty Acids. Vegetable oils, soy nuts, and many types of seeds all contain healthy fats.
Monounsaturated fats. Almonds, cashews, peanuts, pecans, and butters made from these nuts, as well as avocadoes, are all great sources of “good” fat.
Heart healthy diet tips: Cut out saturated and trans fats
Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important. Both types of fat raise your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke. Luckily, there are many ways to control how much saturated and trans fats you take in. Keep these culprits in mind as you cook and make food choices—and learn how to avoid them.
Limit solid fat. Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.
Substitute. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.
Be label-savvy. Check food labels on any prepared foods. Many snacks, even those labeled "reduced fat,” may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase "partially hydrogenated.” And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.
Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter. At restaurants, ask that sauces or dressings be put on the side—or left off altogether.
Limit solid fat. Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.
Substitute. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.
Be label-savvy. Check food labels on any prepared foods. Many snacks, even those labeled "reduced fat,” may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase "partially hydrogenated.” And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.
Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter. At restaurants, ask that sauces or dressings be put on the side—or left off altogether.
You can take steps to prevent heart disease
You can take steps to prevent heart disease
Heart disease may be the leading killer of men and women, but that doesn’t mean you can’t protect yourself. In addition to exercise, being careful about what you eat—and what you don’t eat—can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight. If you’ve already been diagnosed with heart disease or have high cholesterol or blood pressure, a heart-smart diet can help you better manage these conditions, lowering your risk for heart attack.
Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. No single food can make you magically healthy, so your goal can be to incorporate a variety of healthy foods cooked in healthy ways into your diet, and make these habits your new lifestyle.
Eat More / Eat Less
Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados
/ Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat
Nutrients: colorful fruits and vegetables—fresh or frozen, prepared without butter
/ Packaged foods of any kind, especially those high in sodium
Fiber: cereals, breads, and pasta made from whole grains or legumes
/ White or egg breads, granola-type cereals, refined pastas or rice
Omega 3 and protein: fish and shellfish, poultry
/ Red meat, bacon, sausage, fried chicken
Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses or yogurt
/ Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt
Heart disease may be the leading killer of men and women, but that doesn’t mean you can’t protect yourself. In addition to exercise, being careful about what you eat—and what you don’t eat—can help you lower cholesterol, control blood pressure and blood sugar levels, and maintain a healthy weight. If you’ve already been diagnosed with heart disease or have high cholesterol or blood pressure, a heart-smart diet can help you better manage these conditions, lowering your risk for heart attack.
Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. No single food can make you magically healthy, so your goal can be to incorporate a variety of healthy foods cooked in healthy ways into your diet, and make these habits your new lifestyle.
Eat More / Eat Less
Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados
/ Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat
Nutrients: colorful fruits and vegetables—fresh or frozen, prepared without butter
/ Packaged foods of any kind, especially those high in sodium
Fiber: cereals, breads, and pasta made from whole grains or legumes
/ White or egg breads, granola-type cereals, refined pastas or rice
Omega 3 and protein: fish and shellfish, poultry
/ Red meat, bacon, sausage, fried chicken
Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses or yogurt
/ Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt
7 Ways to Never Have a Heart Attack (By Ted Spiker)
Gamblers, weathermen, and Dionne Warwick aren't the only people who try to make a living predicting the future. Doctors do, too. Just as a gambler might gather stats like Sammy Sosa's slugging percentage on Thursday games at home when the wind is less than 15 mph, a doctor gathers vital information to try to determine the odds on your health.
For years, physicians focused on basic measures, such as blood pressure, weight, and cholesterol. But recently, more and more studies have shown that there's a new MVP (most valuable predictor) when it comes to forecasting heart disease. It's a substance that sounds like a grunge-rock band: C-reactive protein (CRP).
Though it was discovered in 1930, only in the past several years has CRP been shown to be important. Doctors now know that CRP helps measure chronic inflammation and the overall health of your arteries. The higher your CRP level, the more at risk you may be for heart disease—even if your other indicators look normal.
"Half of all heart attacks and strokes in the United States each year occur among people with essentially normal cholesterol levels," says Paul Ridker, M.D., a professor of medicine at Harvard medical school. "There's more to heart disease than just lipids. In addition to the problem of cholesterol, there's the problem of the immune system or the inflammation response."
A heart attack occurs when plaque ruptures inside your blood vessels. But that rupturing hinges not just on how much plaque you have but also on the degree of inflammation, Dr. Ridker says. Your level of CRP—measured by a simple blood test—helps detect this condition so you can predict whether you're in danger of cardiovascular disease and stroke. "You can be at quite a high risk of both despite having normal cholesterol," Dr. Ridker says. "Even people with low cholesterol but high CRP are at high risk."
Luckily, just as you can with cholesterol and body fat, you can take steps to shrink your CRP. "If you have your CRP measured in your 20s and 30s, you can prevent heart disease and strokes in your 50s and 60s," Dr. Ridker says. Aside from drugs such as statins, lifestyle changes are the best way to whittle down your CRP and, more important, snuff the flames before they snuff you.
TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
For years, physicians focused on basic measures, such as blood pressure, weight, and cholesterol. But recently, more and more studies have shown that there's a new MVP (most valuable predictor) when it comes to forecasting heart disease. It's a substance that sounds like a grunge-rock band: C-reactive protein (CRP).
Though it was discovered in 1930, only in the past several years has CRP been shown to be important. Doctors now know that CRP helps measure chronic inflammation and the overall health of your arteries. The higher your CRP level, the more at risk you may be for heart disease—even if your other indicators look normal.
"Half of all heart attacks and strokes in the United States each year occur among people with essentially normal cholesterol levels," says Paul Ridker, M.D., a professor of medicine at Harvard medical school. "There's more to heart disease than just lipids. In addition to the problem of cholesterol, there's the problem of the immune system or the inflammation response."
A heart attack occurs when plaque ruptures inside your blood vessels. But that rupturing hinges not just on how much plaque you have but also on the degree of inflammation, Dr. Ridker says. Your level of CRP—measured by a simple blood test—helps detect this condition so you can predict whether you're in danger of cardiovascular disease and stroke. "You can be at quite a high risk of both despite having normal cholesterol," Dr. Ridker says. "Even people with low cholesterol but high CRP are at high risk."
Luckily, just as you can with cholesterol and body fat, you can take steps to shrink your CRP. "If you have your CRP measured in your 20s and 30s, you can prevent heart disease and strokes in your 50s and 60s," Dr. Ridker says. Aside from drugs such as statins, lifestyle changes are the best way to whittle down your CRP and, more important, snuff the flames before they snuff you.
TAKE CHARGE OF YOUR HEALTH, BODY, AND LIFE!
Understanding Heart Attack: Prevention
Coronary artery disease is a major risk factor for heart attacks. Here's how to reduce your risk of heart disease and heart attack:
Quit smoking. Smoking is a major cause of heart disease. Work with your doctor to develop a plan to quit. Avoid exposure to secondhand smoke.
Lower your blood pressure. High blood pressure, called hypertension, significantly increases your risk of heart disease and heart attack. To lower blood pressure, try to eat a heart-healthy diet and engage in regular physical activity. Your doctor may prescribe medications to help.
Control diabetes. Diabetes is a major risk factor for heart disease. If you have diabetes, work with your doctor to control your blood sugar levels.
Improve your cholesterol. If you don't know your cholesterol numbers, now is the time to find out.
High levels of LDL ("bad") cholesterol increase your risk of heart disease.
High levels of HDL ("good") cholesterol protect against heart disease.
High levels of total cholesterol also increase your risk of heart disease.
Cholesterol levels can be improved with exercise and a healthy diet low in unhealthy fats and alcohol. If these strategies don't work, your doctor can prescribe medications.
Prevention
Maintain a healthy weight. Obesity and being overweight are major risk factors for a host of diseases, including heart disease and diabetes. Exercise and a healthy diet can help, but some people might want to work with a doctor or a dietitian to help them get to a healthy weight.
Exercise regularly. Studies show that regular exercise can prevent heart disease, slow down the progression of heart disease, lower blood pressure, and improve cholesterol levels.
Eat right. You are what you eat. Try to eat less saturated fat and increase your intake of omega-3 fats such as those found in salmon. Try to eat more fruits and vegetables.
Reduce stress. Practice a relaxation technique such as yoga or meditation, and take time out every day for a few quiet minutes to unwind and appreciate life.
Get social support. Stay in touch with friends and family. Research shows that people with poor social support are more vulnerable to heart disease.
Manage anger. Seek ways to control feelings of anger and hostility; these emotions may add to heart attack risk.
Ask about aspirin. Talk with your doctor about taking an aspirin daily. Studies have shown that this regimen significantly reduces the risk of heart attack in some people.
Quit smoking. Smoking is a major cause of heart disease. Work with your doctor to develop a plan to quit. Avoid exposure to secondhand smoke.
Lower your blood pressure. High blood pressure, called hypertension, significantly increases your risk of heart disease and heart attack. To lower blood pressure, try to eat a heart-healthy diet and engage in regular physical activity. Your doctor may prescribe medications to help.
Control diabetes. Diabetes is a major risk factor for heart disease. If you have diabetes, work with your doctor to control your blood sugar levels.
Improve your cholesterol. If you don't know your cholesterol numbers, now is the time to find out.
High levels of LDL ("bad") cholesterol increase your risk of heart disease.
High levels of HDL ("good") cholesterol protect against heart disease.
High levels of total cholesterol also increase your risk of heart disease.
Cholesterol levels can be improved with exercise and a healthy diet low in unhealthy fats and alcohol. If these strategies don't work, your doctor can prescribe medications.
Prevention
Maintain a healthy weight. Obesity and being overweight are major risk factors for a host of diseases, including heart disease and diabetes. Exercise and a healthy diet can help, but some people might want to work with a doctor or a dietitian to help them get to a healthy weight.
Exercise regularly. Studies show that regular exercise can prevent heart disease, slow down the progression of heart disease, lower blood pressure, and improve cholesterol levels.
Eat right. You are what you eat. Try to eat less saturated fat and increase your intake of omega-3 fats such as those found in salmon. Try to eat more fruits and vegetables.
Reduce stress. Practice a relaxation technique such as yoga or meditation, and take time out every day for a few quiet minutes to unwind and appreciate life.
Get social support. Stay in touch with friends and family. Research shows that people with poor social support are more vulnerable to heart disease.
Manage anger. Seek ways to control feelings of anger and hostility; these emotions may add to heart attack risk.
Ask about aspirin. Talk with your doctor about taking an aspirin daily. Studies have shown that this regimen significantly reduces the risk of heart attack in some people.
References for all the tips of diabetes of this site
1.Wild S, Roglic G, Green A, Sicree R, King H. Global prevalence of diabetes: estimates for the year 2000 and projections for 2030. Diabetes Care. 2004; 27: 1047–1053.
2.Pradeepa R, Mohan V. The changing scenario of the diabetes epidemic: implications for India. Indian Journal of Medical Research. 2002; 116: 121–132.
3.Wright A, Burden AC, Paisey RB, Cull CA, Holman RR. UK Prospective Diabetes Study Group. Sulfonylurea inadequacy: efficacy of addition of Insulin over 6 years in patients with type 2 diabetes in the UK Prospective Diabetes Study. (UKPDS 57). Diabetes Care. 2002; 25: 330–336.
4.Sparre T, Larsen MR, Heding PE, Karlsen AE, Jensen ON, Pociot F. Unraveling the pathogenesis of type 1 diabetes with proteomics: present and future directions. Mol Cell Proteomics. 2005; 4(4): 441–457.
5.Centers for Disease Control and Prevention. National diabetes fact sheet: general information and national estimates on diabetes in the United States, 2005. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, 2005.
6.Chiasson JL. Prevention of type 2 diabetes: fact or fiction? Expert Opin Pharmacother. 2007; 8(18): 3147–3158.
7.Marant C, Romon I, Fosse S, Weill A, Simon D, Eschwège E, et al. French medical practice in type 2 diabetes: The need for better control of cardiovascular risk factors. Diabetes Metab. 2007 Dec 6; (Epub ahead of print).
8.Boriboonhirunsarn D, Talungjit P, Sunsaneevithayakul P, Sirisomboon R. Adverse pregnancy outcomes in gestational diabetes mellitus. J Med Assoc Thai. 2006; 89 Suppl 4: S23–S28.
9.American Diabetes Association. Screening for type 2 diabetes. Diabetes Care. 2004; 27(Suppl 1): S11–S14.
10.Davidson MB, Peters AL, Schriger DL. An alternative approach to the diagnosis of diabetes with a review of the literature. Diabetes Care. 1995; 8:1065–1071.
11.Arnolds S, Heise T. Inhaled insulin. Best Pract Res Clin Endocrinol Metab. 2007; 21(4): 555–571.
12.Yki-Järvinen H. Combination therapies with insulin in type 2 diabetes. Diabetes Care. 2001; 24: 758–767.
2.Pradeepa R, Mohan V. The changing scenario of the diabetes epidemic: implications for India. Indian Journal of Medical Research. 2002; 116: 121–132.
3.Wright A, Burden AC, Paisey RB, Cull CA, Holman RR. UK Prospective Diabetes Study Group. Sulfonylurea inadequacy: efficacy of addition of Insulin over 6 years in patients with type 2 diabetes in the UK Prospective Diabetes Study. (UKPDS 57). Diabetes Care. 2002; 25: 330–336.
4.Sparre T, Larsen MR, Heding PE, Karlsen AE, Jensen ON, Pociot F. Unraveling the pathogenesis of type 1 diabetes with proteomics: present and future directions. Mol Cell Proteomics. 2005; 4(4): 441–457.
5.Centers for Disease Control and Prevention. National diabetes fact sheet: general information and national estimates on diabetes in the United States, 2005. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, 2005.
6.Chiasson JL. Prevention of type 2 diabetes: fact or fiction? Expert Opin Pharmacother. 2007; 8(18): 3147–3158.
7.Marant C, Romon I, Fosse S, Weill A, Simon D, Eschwège E, et al. French medical practice in type 2 diabetes: The need for better control of cardiovascular risk factors. Diabetes Metab. 2007 Dec 6; (Epub ahead of print).
8.Boriboonhirunsarn D, Talungjit P, Sunsaneevithayakul P, Sirisomboon R. Adverse pregnancy outcomes in gestational diabetes mellitus. J Med Assoc Thai. 2006; 89 Suppl 4: S23–S28.
9.American Diabetes Association. Screening for type 2 diabetes. Diabetes Care. 2004; 27(Suppl 1): S11–S14.
10.Davidson MB, Peters AL, Schriger DL. An alternative approach to the diagnosis of diabetes with a review of the literature. Diabetes Care. 1995; 8:1065–1071.
11.Arnolds S, Heise T. Inhaled insulin. Best Pract Res Clin Endocrinol Metab. 2007; 21(4): 555–571.
12.Yki-Järvinen H. Combination therapies with insulin in type 2 diabetes. Diabetes Care. 2001; 24: 758–767.
Micro and macro vascular complications of diabetes
Micro and macro vascular complications of diabetes
Diabetes significantly increases an individual’s risk of developing multiple microvascular and cardiovascular complications.
Diabetes significantly increases an individual’s risk of developing multiple microvascular and cardiovascular complications.
Microvascular complication:
The long-term microvascular complications of diabetes include
•Retinopathy
•Nephropathy and
•Neuropathy
Retinopathy: Retinopathy can result in loss of vision, therefore early diagnosis of retinopathy is essential as early use of laser photocoagulation may delay and prevent visual loss. This early detection can only be achieved by a program of routine screening.
Read more details about Diabetic retinopathy
Nephropathy: Nephropathy may lead to end-stage renal disease. The rate of decline in renal function is accelerated by the presence of hypertension. Peripheral neuropathy which is complicating diabetes most commonly affects the sensory and motor nerves of the lower limbs.
Read more details about Diabetic nephropathy
Neuropathy: Neuropathy poses the risk of foot ulcers, limb amputation, neuropathic joint damage, sexual dysfunction and dysfunction of other internal organs such as the stomach, bowel and bladder.
Read more details about Diabetic neuropathy
Macrovascular complication:
The macrovascular complications of diabetes include atherosclerotic cardiovascular, peripheral vascular and cerebrovascular diseases. Diabetes is a major risk factor for the development of atherosclerosis of the major vessels especially coronary and aorto-ilio-femoral systems. These in turn are the major cause of premature death in people with T2DM.
Prevention of the cardiovascular complications is a major goal of current therapeutic policy. Although reduction in macrovascular complications depends on tight glycemic control, modification of other risk factors such as smoking, hypertension and dyslipidemia is also equally important.
Diabetes complications can be avoided and even if they occur, their progress can be prevented through early surveillance and treated. The appropriate approach to treat the diabetic complications is first ensure appropriate implementation of the therapies that can avoid the complications and also to detect the complications at the earliest possible time so that treatment can be initiated.
Diabetes significantly increases an individual’s risk of developing multiple microvascular and cardiovascular complications.
Diabetes significantly increases an individual’s risk of developing multiple microvascular and cardiovascular complications.
Microvascular complication:
The long-term microvascular complications of diabetes include
•Retinopathy
•Nephropathy and
•Neuropathy
Retinopathy: Retinopathy can result in loss of vision, therefore early diagnosis of retinopathy is essential as early use of laser photocoagulation may delay and prevent visual loss. This early detection can only be achieved by a program of routine screening.
Read more details about Diabetic retinopathy
Nephropathy: Nephropathy may lead to end-stage renal disease. The rate of decline in renal function is accelerated by the presence of hypertension. Peripheral neuropathy which is complicating diabetes most commonly affects the sensory and motor nerves of the lower limbs.
Read more details about Diabetic nephropathy
Neuropathy: Neuropathy poses the risk of foot ulcers, limb amputation, neuropathic joint damage, sexual dysfunction and dysfunction of other internal organs such as the stomach, bowel and bladder.
Read more details about Diabetic neuropathy
Macrovascular complication:
The macrovascular complications of diabetes include atherosclerotic cardiovascular, peripheral vascular and cerebrovascular diseases. Diabetes is a major risk factor for the development of atherosclerosis of the major vessels especially coronary and aorto-ilio-femoral systems. These in turn are the major cause of premature death in people with T2DM.
Prevention of the cardiovascular complications is a major goal of current therapeutic policy. Although reduction in macrovascular complications depends on tight glycemic control, modification of other risk factors such as smoking, hypertension and dyslipidemia is also equally important.
Diabetes complications can be avoided and even if they occur, their progress can be prevented through early surveillance and treated. The appropriate approach to treat the diabetic complications is first ensure appropriate implementation of the therapies that can avoid the complications and also to detect the complications at the earliest possible time so that treatment can be initiated.
Prevention of diabetes
Recommendations for diabetes treatment and prevention are the following
•Maintain a healthy body weight (body mass index of 20–25 kg/m²).
•Be physically active.
•Eat a healthy and balanced diet—high fiber, whole meal products, more fruits and vegetables (at least 5 portions a day).
•Reduce intake of fatty and sugar-containing foods.
•Consume low-fat dairy foods such as skimmed or semi-skimmed milk.
•Avoid smoking and alcohol intake.
•Maintain a healthy body weight (body mass index of 20–25 kg/m²).
•Be physically active.
•Eat a healthy and balanced diet—high fiber, whole meal products, more fruits and vegetables (at least 5 portions a day).
•Reduce intake of fatty and sugar-containing foods.
•Consume low-fat dairy foods such as skimmed or semi-skimmed milk.
•Avoid smoking and alcohol intake.
Diagnosis of diabetes
The diagnosis of diabetes can be made in one of the following three methods but each must be confirmed on a subsequent day:
•Presence of symptoms of diabetes and a random blood glucose value of ≥200 mg/dL
•Fasting plasma glucose ≥126 mg/dL
•Two-hour plasma glucose ≥200 mg/dL during an oral glucose tolerance test (OGTT)
The OGTT is carried out after an overnight fast of 8–10 h following 3 days of adequate carbohydrate intake (>150 g/day). After taking an initial fasting blood sample, a 75g load of oral glucose dissolved in 250 mL of water is given and the blood sample is collected again 2 h after the drink.
In addition, the glycosylated hemoglobin (HbA1c) may be used to diagnose diabetes although it is not specifically recommended as a diagnostic test for DM. A HbA1c level of 1% above the upper range of normal reference value is suggestive of diabetes and has a specificity of 98%.1
•Presence of symptoms of diabetes and a random blood glucose value of ≥200 mg/dL
•Fasting plasma glucose ≥126 mg/dL
•Two-hour plasma glucose ≥200 mg/dL during an oral glucose tolerance test (OGTT)
The OGTT is carried out after an overnight fast of 8–10 h following 3 days of adequate carbohydrate intake (>150 g/day). After taking an initial fasting blood sample, a 75g load of oral glucose dissolved in 250 mL of water is given and the blood sample is collected again 2 h after the drink.
In addition, the glycosylated hemoglobin (HbA1c) may be used to diagnose diabetes although it is not specifically recommended as a diagnostic test for DM. A HbA1c level of 1% above the upper range of normal reference value is suggestive of diabetes and has a specificity of 98%.1
Risk factors for diabetes
Certain groups of people are ata higher risk for type 2 diabetes mellitus, therefore, asymptomatic individuals with the following criteria should be screened for diabetes:1
•Age more than 45 years
•History of gestational diabetes mellitus
•Impaired glucose tolerance
•Excess body weight
•Sedentary lifestyle
•Family history of diabetes
•History of delivery of big baby weighing more than 3.5 kg
•Dyslipidemia
•Hypertension (blood pressure ≥140/90 mmHg)
•Clinical cardiovascular diseases (myocardial infarction, angina and stroke) or peripheral vascular diseases.
•Age more than 45 years
•History of gestational diabetes mellitus
•Impaired glucose tolerance
•Excess body weight
•Sedentary lifestyle
•Family history of diabetes
•History of delivery of big baby weighing more than 3.5 kg
•Dyslipidemia
•Hypertension (blood pressure ≥140/90 mmHg)
•Clinical cardiovascular diseases (myocardial infarction, angina and stroke) or peripheral vascular diseases.
Types of diabetes
Type 1 Diabetes mellitus
Type 2 Diabetes mellitus
Gestational Diabetes mellitus
Other specific types
Type 2 Diabetes mellitus
Gestational Diabetes mellitus
Other specific types
Overview of diabetes mellitus
Diabetes mellitus (DM) is a metabolic disorder in which blood glucose levels become too high, as the body produces little or no insulin (a hormone produced by the pancreas that aids in the utilization of glucose for energy), or cannot use insulin properly. The disorder has been growing at an alarming pace not only in the developed countries but also in the developing countries where noncommunicable diseases are rapidly surpassing communicable diseases as the commonest cause of death.
The World Health Organization (WHO) has suggested that over the next two decades, DM in the developing countries will be seen more in the lesser age group ranging from 20 to 45 years.1 India, with a population over 1 billion has the largest number of diabetic patients in the world, (estimated over 32 million in the year 2000) and this figure is predicted to increase to nearly 80 million by the year 2030.1,2
Characterized by chronic hyperglycemia (high blood glucose), long-term DM is associated with damage to various organs such as the nerves (neuropathy), eyes (retinopathy), kidneys (nephropathy) and the heart (cardiovascular diseases). The cornerstone of therapy revolves around disease prevention, motivation toward healthy lifestyle choices and complication surveillance. Education of partner or caretakers is important in maintaining positive lifestyle changes in diabetic patients. Oral hypoglycemic agents (OHAs) are the primary treatment of type 2 DM. Intensive treatment with insulin has been shown to have significant benefits in both type 1 and type 2 diabetic patients.3
The World Health Organization (WHO) has suggested that over the next two decades, DM in the developing countries will be seen more in the lesser age group ranging from 20 to 45 years.1 India, with a population over 1 billion has the largest number of diabetic patients in the world, (estimated over 32 million in the year 2000) and this figure is predicted to increase to nearly 80 million by the year 2030.1,2
Characterized by chronic hyperglycemia (high blood glucose), long-term DM is associated with damage to various organs such as the nerves (neuropathy), eyes (retinopathy), kidneys (nephropathy) and the heart (cardiovascular diseases). The cornerstone of therapy revolves around disease prevention, motivation toward healthy lifestyle choices and complication surveillance. Education of partner or caretakers is important in maintaining positive lifestyle changes in diabetic patients. Oral hypoglycemic agents (OHAs) are the primary treatment of type 2 DM. Intensive treatment with insulin has been shown to have significant benefits in both type 1 and type 2 diabetic patients.3
Wednesday, September 18, 2013
Top tips for teenage girls
• Eat a variety of foods through a balanced diet, including three meals and two snacks a day - a good guide is to allow one-third of your intake from breakfast and snacks and two-thirds from your lunch and evening meal.
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you're exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods.
• Include iron-rich foods, especially from animal sources, in your daily diet. If you're vegetarian, make sure you have plenty of beans, pulses, eggs and nuts along with a source of vitamin C, such as a glass or orange juice, instead of tea or chocolate.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week
• Don't diet if you're not overweight. If you are overweight, don't attempt any diets claiming a quick fix to weight loss - seek help from your GP.
• Say "No" to drugs, which includes alcohol and cigarettes - enjoy a ‘chick flick' at the cinema or at home with girlfriends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun.
• Share your worries with someone you can confide in - there is always someone who can help.
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you're exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods.
• Include iron-rich foods, especially from animal sources, in your daily diet. If you're vegetarian, make sure you have plenty of beans, pulses, eggs and nuts along with a source of vitamin C, such as a glass or orange juice, instead of tea or chocolate.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week
• Don't diet if you're not overweight. If you are overweight, don't attempt any diets claiming a quick fix to weight loss - seek help from your GP.
• Say "No" to drugs, which includes alcohol and cigarettes - enjoy a ‘chick flick' at the cinema or at home with girlfriends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun.
• Share your worries with someone you can confide in - there is always someone who can help.
Top tips for teenage boys
• Eat a variety of foods through a balanced diet, including three meals and two snacks a day - a good guide is to allow one-third of your intake from breakfast and snacks and two-thirds from your lunch and evening meal.
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you are exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass development and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods. And remember - although osteoporosis is more common in post-menopausal women, it does occur in men too - one in five men over the age of 50 will break a bone because of osteoporosis.
• Include iron-rich foods, especially from animal sources, in your daily diet.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week.
• Say "No" to drugs, which includes alcohol and cigarettes - arrange a game of football or a bike ride with your friends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun.
• Share your worries with someone you can confide in - there is always someone who can help.
And finally - live sensibly and you'll increase your chances of enjoying good health!
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you are exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass development and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods. And remember - although osteoporosis is more common in post-menopausal women, it does occur in men too - one in five men over the age of 50 will break a bone because of osteoporosis.
• Include iron-rich foods, especially from animal sources, in your daily diet.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week.
• Say "No" to drugs, which includes alcohol and cigarettes - arrange a game of football or a bike ride with your friends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun.
• Share your worries with someone you can confide in - there is always someone who can help.
And finally - live sensibly and you'll increase your chances of enjoying good health!
Alcohol
Binge drinking, which means drinking more than double the recommended daily amount in one session, has increased significantly over the last 10 years. It's more common amongst teenage girls and will put a strain on your liver if you continue to abuse alcohol in this way.
Smoking
If you've resisted the temptation to try a cigarette, don't give in now! The most common types of cancers resulting from smoking are lung, mouth and throat, with lung cancer being the leading cause of cancer deaths in the UK. And it doesn't stop there - smoking also increases your risk of heart disease and stroke and you'll notice that you pick up coughs and colds more easily than your non-smoking friends.
Exercise
You'll have found it hard to escape news that obesity levels have risen in the UK in the past few years and are set to continue rising unless, as a nation, we change our diets and start exercising more.
Exercise is great fun! It can take any form, from a walk in the park to an energetic game of squash. The trick is to find something that you enjoy - and that makes your heart beat a little faster. The government recommends that you aim for 30 minutes of exercise five days a week. If this sounds daunting, you can break this up into 10 minute chunks - a brisk walk to the shops and back, for example.
Exercise not only helps your heart pump blood around your body more effectively and therefore keeps your bodily systems in order, it improves your mood and wellbeing, which in turn, will motivate you to exercise more! Weight-bearing exercises, such as walking, running and climbing will also strengthen your bones and delay the possible onset of osteoporosis.
Exercise is great fun! It can take any form, from a walk in the park to an energetic game of squash. The trick is to find something that you enjoy - and that makes your heart beat a little faster. The government recommends that you aim for 30 minutes of exercise five days a week. If this sounds daunting, you can break this up into 10 minute chunks - a brisk walk to the shops and back, for example.
Exercise not only helps your heart pump blood around your body more effectively and therefore keeps your bodily systems in order, it improves your mood and wellbeing, which in turn, will motivate you to exercise more! Weight-bearing exercises, such as walking, running and climbing will also strengthen your bones and delay the possible onset of osteoporosis.
Vegans and Vegetarians
Selenium - This mineral is important in supporting a healthy immune system. The best sources are meat, fish and nuts. Brazil nuts are a rich source, so if you're not a meat or fish eater, add two or three Brazil nuts to your lunchbox each day.
Vegans and Vegetarians
Calcium - if you are a ‘lacto-ovo-vegetarian' (exclude all meat, fish, poultry and dairy products) your diet is likely to be lacking in this important mineral, unless you replace it with fortified foods, such as soya milk. As mentioned above, calcium is crucial in minimising your risk of osteoporosis.
Vegans and Vegetarians
Iron - Iron from plants is not absorbed well by the body. Low iron intake is common amongst teenagers and young adults in the UK - this isn't helped by increased losses through menstruation. But not all is lost! To avoid the risk of anaemia, simply drinking a glass of orange juice (or another source of vitamin C), with each meal, will help you to absorb more iron. And if you fancy a cup of tea or hot chocolate, drink this between meals, not with meals, as it will reduce absorption of iron and undo all the good you're doing by eating iron in the first place!
Vegants and Vegetarians
Vitamin B12 - This is contained only in animal protein. Luckily, certain foods have this vitamin added to them (fortified) - breakfast cereals, soya and Bovril, for example. So cereal with soya milk every morning will ensure your body is stocked up with this essential vitamin, needed to provide you with a healthy nervous system.
Vegans and Vegetarians
If you're vegan or vegetarian, follow the ‘replace not remove' rule and you'll be able to enjoy a well-balanced diet, assured that your body is receiving all the nutrients it needs. When you remove a food from your diet, you remove nutrients. For example, removing meat removes protein. In the main, this is okay if you're eating other animal sources, such as poultry, fish, and eggs.
However, if you exclude all animal sources of protein you need to make sure that your replacement protein, such as pulses, nuts and cheese, are eaten with some starchy carbohydrate. This is because plant sources of protein don't contain all the amino acids (the building blocks of protein) your body needs. By matching foods in pairs, the amino acids missing from one food will be compensated by its pair! Some examples are:
• Baked beans on toast
• Macaroni cheese
• Peanut butter sandwich
• Rice and dahl
• Hummus and pitta bread
A word of warning! Some vegetarians are keen on cheese. If this is you, this is great for providing you with lots of calcium, but try to limit it to a matchbox-size piece for lunch or dinner and eat other sources of protein for your other meal. Cheese is usually high in saturated fat, so you could be not only piling on the pounds, but priming your blood vessels for a heart attack or stroke. So think again before you order that extra topping on your pizza!
So, you may be thinking ‘I'm following these rules already, I must be getting all my nutrients.' Almost, but there are a few more things to remember!
However, if you exclude all animal sources of protein you need to make sure that your replacement protein, such as pulses, nuts and cheese, are eaten with some starchy carbohydrate. This is because plant sources of protein don't contain all the amino acids (the building blocks of protein) your body needs. By matching foods in pairs, the amino acids missing from one food will be compensated by its pair! Some examples are:
• Baked beans on toast
• Macaroni cheese
• Peanut butter sandwich
• Rice and dahl
• Hummus and pitta bread
A word of warning! Some vegetarians are keen on cheese. If this is you, this is great for providing you with lots of calcium, but try to limit it to a matchbox-size piece for lunch or dinner and eat other sources of protein for your other meal. Cheese is usually high in saturated fat, so you could be not only piling on the pounds, but priming your blood vessels for a heart attack or stroke. So think again before you order that extra topping on your pizza!
So, you may be thinking ‘I'm following these rules already, I must be getting all my nutrients.' Almost, but there are a few more things to remember!
Health Tips for Teenager (Vitamins and Minerals)
Iron is another important mineral, which you need for healthy red blood cells - girls need 14.8mg a day and boys need 11.3mg. Girls need more because of their losses during menstruation and the subsequent risk of anaemia (when the body's red blood cells don't transport oxygen effectively).
Health Tips for Teenager (Vitamines and Minerals)
Vitamin D goes hand-in-hand with calcium - it's needed to absorb the mineral and is made in the body when you're exposed to sunlight. It also comes from foods such as margarine, egg yolks and oily fish. It's stored in the liver but supplies can become low during winter - particularly in older adults - when daylight hours are less. In contrast, too much vitamin D can bring toxic effects, so as long as you're eating a wide variety of foods and spending time outdoors regularly, you shouldn't need to take supplements.
Health Tips for Teenager (Vitamines and Minerals)
Calcium is another important nutrient. This is a mineral, of which 99% is in your bones and teeth and because you're growing, you'll need more. The highest amounts are in dairy products, such as milk, yoghurt and cheese. These foods can also be high in fat, so it is important your calcium intake is from varied sources - dark green leafy vegetables, such as broccoli and Brussels sprouts, as well as nuts and wholegrains are good sources. And don't forget good old water!
Girls need 1000mg of calcium a day, whilst boys need 800mg day, to reduce the risk of a disease called osteoporosis, which means thinning of the bones and a tendency to fracture (break), especially in the hip and forearm, as you age. Another way to describe this is to imagine holes in your bones which get bigger and bigger, until you have so many holes that your bones cannot support your body adequately and any slight impact or fall will cause a fracture. When this happens in several places in the spine, a stooped posture and loss of height occurs - you may have noticed this in some elderly people. Old age is probably something you don't want to think about right now, but the more calcium-rich foods in your diet, the stronger your bones will become and your risk of developing such problems will be much lower.
Ref: http://health.asda.com
Girls need 1000mg of calcium a day, whilst boys need 800mg day, to reduce the risk of a disease called osteoporosis, which means thinning of the bones and a tendency to fracture (break), especially in the hip and forearm, as you age. Another way to describe this is to imagine holes in your bones which get bigger and bigger, until you have so many holes that your bones cannot support your body adequately and any slight impact or fall will cause a fracture. When this happens in several places in the spine, a stooped posture and loss of height occurs - you may have noticed this in some elderly people. Old age is probably something you don't want to think about right now, but the more calcium-rich foods in your diet, the stronger your bones will become and your risk of developing such problems will be much lower.
Ref: http://health.asda.com
Health Tips for Teenager (Vitamines and Minerals)
B vitamins convert food into the energy you need to play sport, maintain a healthy nervous system and make red blood cells. Many wholegrain products, such as breakfast cereals and wholemeal bread, contain these vitamins - so it's no myth that those who eat breakfast generally perform better than those who don't!
http://health.asda.com
http://health.asda.com
Health Tips for Teenager (A ‘balanced diet')
A balanced diet means that at each meal about one-third of your plate will include starchy carbohydrates, such as potato, pasta or rice; one-third fruit and vegetables and the remaining third, protein-rich foods such as meat, fish, beans, eggs, or dairy. Fats and sugars should be kept to a minimum and enjoyed mainly as treats!
As teenagers, your body will be going through a growth spurt - building muscle and bone mass and laying down extra fat. The increase in fat is greatest in girls, due to a hormone called oestrogen, which rises between about 10-14 years (puberty). Whilst this may not sound very attractive, in your ancestors' day, this extra fat would protect developing babies in pregnant women in times of famine.
In girls, growth is normally greatest between ages 13 and 15, and in boys at around 15 years. This means that you need extra energy (calories). The recommended daily intake for girls between 11 and 18 years is 1845-2110 calories, whilst boys need around 2200-2755 calories.
So how much is this in terms of food? If you eat when you're hungry and stop when you're full and you're a healthy weight you're probably eating the right amount of calories. You can learn more about calories by reading the Nutrition Information boxes on food packets, where you'll see which nutrients (carbohydrate, protein, fat and sugar, for example) your calories are coming from.
Reference: http://health.asda.com
As teenagers, your body will be going through a growth spurt - building muscle and bone mass and laying down extra fat. The increase in fat is greatest in girls, due to a hormone called oestrogen, which rises between about 10-14 years (puberty). Whilst this may not sound very attractive, in your ancestors' day, this extra fat would protect developing babies in pregnant women in times of famine.
In girls, growth is normally greatest between ages 13 and 15, and in boys at around 15 years. This means that you need extra energy (calories). The recommended daily intake for girls between 11 and 18 years is 1845-2110 calories, whilst boys need around 2200-2755 calories.
So how much is this in terms of food? If you eat when you're hungry and stop when you're full and you're a healthy weight you're probably eating the right amount of calories. You can learn more about calories by reading the Nutrition Information boxes on food packets, where you'll see which nutrients (carbohydrate, protein, fat and sugar, for example) your calories are coming from.
Reference: http://health.asda.com
Health Tips for Teen Ager (Background)
Being a teenager can be exciting - a time of growing confidence and independence - starting high school, passing exams, learning to drive, first girlfriend or boyfriend, for example. It can also be a time when you might have anxieties or feel embarrassed - noticing bodily changes, possible mood swings and, if you're a girl, you'll have started, or will soon be starting, your periods.
With all this to contend with, you may not have given your diet a second thought. But it is worth remembering that how you look after your body now - what you eat and the lifestyle you live - will have a huge influence on your health when you reach your parents' and grandparents' age. Get into good health habits now and you'll reduce your risk of developing of diseases such as diabetes, heart disease, cancer and stroke. Eating a balanced diet, exercising and avoiding alcohol and cigarettes are excellent starting points!
With all this to contend with, you may not have given your diet a second thought. But it is worth remembering that how you look after your body now - what you eat and the lifestyle you live - will have a huge influence on your health when you reach your parents' and grandparents' age. Get into good health habits now and you'll reduce your risk of developing of diseases such as diabetes, heart disease, cancer and stroke. Eating a balanced diet, exercising and avoiding alcohol and cigarettes are excellent starting points!
100 Simple Health Tips
Here Are 100 Simple Health Tips:
1.Walk for 30 minutes daily.
2.Eat a piece of fruit daily.
3.Eat whole foods instead of processed foods whenever possible.
4.Reject foods and drinks made of artificial colors or sweetener.
5.Start each lunch/dinner with salad.
6.Give your partner a hug every day before work.
7.Take a deep belly breath for three to five minutes twice a day.
8.Smell the scent of lavender to relax and sleep well.
9.Eat a handful of walnuts before bed.
10.Drink plenty of water.
11.Get 10-15 minutes of sunlight and fresh air daily.
12.Jog.
13.Run in place.
14.Have a greater variety of food. Variety means no excess of anything and more nutrients. Eat three different foods at every meal.
15.Eat slowly.
16.Have snacks between meals.
17.Watch comedy and add humor to your life.
18.Never skip breakfast.
19.Try to have seven hours of sleep at night.
20.Have a fixed bed time, preferably at 10:00 pm.
21.Increase your fiber intake.
22.Eat foods with bright rich colors.
23.Join a Yoga class.
24.Surround yourself with loving and supportive people.
25.Know that healthy food tastes great later.
26.Drink green tea twice a day.
27.Exercise till you sweat once a week.
28.Save a one year’s worth of living expenses to eliminate the money stress.
29.Have as much sex as possible … At least twice a week.
30.Do pull-ups and push-ups for 30 minutes twice a week.
31.Eat a handful of nuts 30 minutes before a meal.
32.Step on a treadmill.
33.Learn to cook and gain control of what goes into your meals … and save money!
34.Take a Vitamin D rich supplement.
35.Chew food thoroughly.
36.Avoid cold drinks with meals.
37.Take ginger.
38.Cut down sugar.
39.Don’t over-eat!
40.Don’t eat 3 hours before going to bed.
41.Fast.
42.Sit in silence for 10 minutes each day.
43.Play games.
44.Read good books.
45.Pray.
46.Meditate.
47.Don’t compare yourself to others.
48.Do work that you are passionate about.
49.Quit a job you hate.
50.Keep in touch with your family.
51.Do something good to one person everyday.
52.Don’t drink coffee twice a day.
53.When you feel tired, REST.
54.If you’re stressed, don’t try to manage it. Instead, take time off and relax.
55.Laugh out loud.
56.Quit smoking by smoking one less cigarette every week.
57.Walk in nature barefoot.
58.Spend time with friends.
59.Start a gratitude journal. Record one thing you’re grateful for everyday.
60.Ride a bike for fun or cycle to work a few times a week.
61.Read 8 Weeks To Optimum Health by Dr. Weil.
62.Wash hands with soap.
63.Avoid passive smoking.
64.Ask for help when you need it.
65.Eat calcium-rich foods like milk, cheese and green leafy vegetables.
66.Don’t sit for a prolonged time. Stand up and stretch.
67.Wash your eyes and face regularly.
68.Sing.
69.Dance.
70.Swim regularly in open air.
71.Take the stairs. No elevators. No escalators.
72.Remain faithful to one sexual partner to avoid AIDS.
73.Travel more often.
74.Wear high quality comfortable shoes.
75.Eat until you’re 80% full.
76.Cook meals with curry powder.
77.Take a 15-30 minutes nap.
78.Eat dark chocolate.
79.Eat wild salmon at least once a week (Omega-3 rich).
80.Forgive someone.
81.Call an old friend.
82.Eat oranges.
83.Sometimes, you need to say no for the sake of your health.
84.Take care of your teeth. Floss and brush your teeth twice a day at least.
85.Take honey to build up your immunity system.
86.Don’t sleep right after having a meal.
87.Don’t sleep when you’re emotionally upset.
88.Begin a garden.
89.Build your self confidence.
90.Don’t over-spend your money.
91.Volunteer in a good cause.
92.Do some strength training twice a week.
93.Eat one or two fish meals per week.
94.Find your passion and purpose in life.
95.Consider massage.
96.Don’t solve your emotional problems by eating more.
97.A garlic a day!
98.Cut back on salt.
99.Avoid negative people.
100.Herbs, herbs, herbs.
Pick up a few tips and start applying today. Remember, a small change can make a big difference.
Reference:
http://midwaysimplicity.com
1.Walk for 30 minutes daily.
2.Eat a piece of fruit daily.
3.Eat whole foods instead of processed foods whenever possible.
4.Reject foods and drinks made of artificial colors or sweetener.
5.Start each lunch/dinner with salad.
6.Give your partner a hug every day before work.
7.Take a deep belly breath for three to five minutes twice a day.
8.Smell the scent of lavender to relax and sleep well.
9.Eat a handful of walnuts before bed.
10.Drink plenty of water.
11.Get 10-15 minutes of sunlight and fresh air daily.
12.Jog.
13.Run in place.
14.Have a greater variety of food. Variety means no excess of anything and more nutrients. Eat three different foods at every meal.
15.Eat slowly.
16.Have snacks between meals.
17.Watch comedy and add humor to your life.
18.Never skip breakfast.
19.Try to have seven hours of sleep at night.
20.Have a fixed bed time, preferably at 10:00 pm.
21.Increase your fiber intake.
22.Eat foods with bright rich colors.
23.Join a Yoga class.
24.Surround yourself with loving and supportive people.
25.Know that healthy food tastes great later.
26.Drink green tea twice a day.
27.Exercise till you sweat once a week.
28.Save a one year’s worth of living expenses to eliminate the money stress.
29.Have as much sex as possible … At least twice a week.
30.Do pull-ups and push-ups for 30 minutes twice a week.
31.Eat a handful of nuts 30 minutes before a meal.
32.Step on a treadmill.
33.Learn to cook and gain control of what goes into your meals … and save money!
34.Take a Vitamin D rich supplement.
35.Chew food thoroughly.
36.Avoid cold drinks with meals.
37.Take ginger.
38.Cut down sugar.
39.Don’t over-eat!
40.Don’t eat 3 hours before going to bed.
41.Fast.
42.Sit in silence for 10 minutes each day.
43.Play games.
44.Read good books.
45.Pray.
46.Meditate.
47.Don’t compare yourself to others.
48.Do work that you are passionate about.
49.Quit a job you hate.
50.Keep in touch with your family.
51.Do something good to one person everyday.
52.Don’t drink coffee twice a day.
53.When you feel tired, REST.
54.If you’re stressed, don’t try to manage it. Instead, take time off and relax.
55.Laugh out loud.
56.Quit smoking by smoking one less cigarette every week.
57.Walk in nature barefoot.
58.Spend time with friends.
59.Start a gratitude journal. Record one thing you’re grateful for everyday.
60.Ride a bike for fun or cycle to work a few times a week.
61.Read 8 Weeks To Optimum Health by Dr. Weil.
62.Wash hands with soap.
63.Avoid passive smoking.
64.Ask for help when you need it.
65.Eat calcium-rich foods like milk, cheese and green leafy vegetables.
66.Don’t sit for a prolonged time. Stand up and stretch.
67.Wash your eyes and face regularly.
68.Sing.
69.Dance.
70.Swim regularly in open air.
71.Take the stairs. No elevators. No escalators.
72.Remain faithful to one sexual partner to avoid AIDS.
73.Travel more often.
74.Wear high quality comfortable shoes.
75.Eat until you’re 80% full.
76.Cook meals with curry powder.
77.Take a 15-30 minutes nap.
78.Eat dark chocolate.
79.Eat wild salmon at least once a week (Omega-3 rich).
80.Forgive someone.
81.Call an old friend.
82.Eat oranges.
83.Sometimes, you need to say no for the sake of your health.
84.Take care of your teeth. Floss and brush your teeth twice a day at least.
85.Take honey to build up your immunity system.
86.Don’t sleep right after having a meal.
87.Don’t sleep when you’re emotionally upset.
88.Begin a garden.
89.Build your self confidence.
90.Don’t over-spend your money.
91.Volunteer in a good cause.
92.Do some strength training twice a week.
93.Eat one or two fish meals per week.
94.Find your passion and purpose in life.
95.Consider massage.
96.Don’t solve your emotional problems by eating more.
97.A garlic a day!
98.Cut back on salt.
99.Avoid negative people.
100.Herbs, herbs, herbs.
Pick up a few tips and start applying today. Remember, a small change can make a big difference.
Reference:
http://midwaysimplicity.com
Monday, September 16, 2013
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