Friday, 21 December 2018

06 Nourishment That Are Useful for Hypertension.


Hypertension, or hypertension, alludes to the weight of blood against your supply route dividers. After some time, hypertension can cause vein harm that prompts coronary illness, kidney infection, stroke, and different issues. Hypertension is in some cases called the quiet executioner since it creates no side effects and can go unnoticed and untreated for quite a long time.

As indicated by the Communities for Infection Control and Counteractive action (CDC), an expected 75 million Americans have hypertension. Many hazard factors for hypertension are out of your control, for example, age, family ancestry, sexual orientation, and race. However, there are additionally factors you can control, for example, exercise and diet. An eating regimen that can enable control to pulse is wealthy in potassium, magnesium, and fiber and lower in sodium.

06 foods that help lower blood pressure


1. Leafy greens:



             Potassium  helps your kidneys dispose  of more sodium  through your pee. This thus brings down your  circulatory strain. 

Verdant greens, which are high in potassium, include: 

~romaine lettuce 

~arugula

~kale 

~turnip greens 

~collard greens 

~spinach 

~beet greens 

~Swiss chard 

         Canned  vegetables  regularly  have included sodium. In  any case solidified vegetables contain the same number  of supplements as  new vegetables, and they are  simpler to store. You can likewise mix  these veggies with bananas  and nut drain  for a solid  sweet green juice.

2. Berries:

         Berries  particularly blueberries  are wealthy in regular mixes called flavonoids. One investigation found  that expending  these mixes may  avert hypertension  and help bring down circulatory strain.

        Blueberries  raspberries  and strawberries are anything but difficult to add to your eating routine. You  can put them on  your oat  or granola toward  the beginning of the day  or keep solidified berries close  by for a snappy  and sound pastry.


3. Red beets:


       Beets are  high in nitric  oxide  which can  help open your  veins and  lower circulatory strain. Analysts  likewise  discovered  that the  nitrates in beetroot  juice brought  down  research members' pulse  inside  only  24 hours.

      You can  juice your  very own  beets or  basically cook  and eat  the entire  root. Beetroot is heavenly when  cooked or  added to  mix fries  and stews. You can  likewise  prepare  them into chips. Be  watchful when  taking care  of beets the  juice can  recolor your  hands and  garments.


4. Skim milk and yogurt:


       Skim  drain is  a  magnificent  wellspring  of calcium and  is low in fat. These are both imperative components of an  eating routine for  bringing down  circulatory strain. You can likewise settle on yogurt on  the off  chance that you  don't care for drain. 

       As indicated by  the American  Heart Affiliation,  ladies who ate at  least five  servings of yogurt seven  days encountered a 20  percent  decrease in their  hazard for  growing hypertension. 

     Take a  stab at  joining granola  almond fragments,  and organic products into your yogurt for additional  heart-solid advantages. When  purchasing yogurt, make sure to check for included sugar. The lower  the sugar amount per serving, the better.


5. Garlic and herbs:


     One audit takes  note of that  garlic can help  lessen hypertension by  expanding the measure of nitric oxide in the body.  Nitric oxide advances  vasodilation, or the augmenting of conduits, to decrease  circulatory strain. 

      Joining  tasty herbs and  flavors into your day by day  diet can likewise  enable you to decrease your salt admission. Instances of herbs and  flavors you can include incorporate basil, cinnamon, thyme, rosemary and that's just the beginning.


6. Pistachios:


      Pistachios are a sound  method to  diminish pulse by  lessening fringe vascular obstruction or vein fixing, and pulse. One  examination found that an  eating routine with one serving of pistachios daily decreases  pulse. 

     You can join  pistachios into your eating routine by adding them  to outsides, pesto sauces, and plates  of mixed  greens or by eating them  plain as a tidbit.






Tuesday, 22 August 2017

Does Too Much Whey Protein Cause Side Effects?

Does Too Much Whey Protein Cause Side Effects?

Whey protein is one of the most popular supplements on the planet. But despite its many health benefits, there’s some controversy surrounding its safety. Some claim that too much whey protein can damage the kidneys and liver and even cause osteoporosis. This article provides an evidence-based review of whey protein’s safety and side effects.


What Is Whey Protein?


It’s made from whey, which is the liquid that separates from milk during the cheese-making process. The whey is then filtered, refined and spray-dried into whey protein powder. There are three main types of whey protein. The key difference between them is how they are processed.

Whey protein concentrate: Contains roughly 70–80% protein. It’s the most common type of whey protein and has more lactose, fat and minerals from milk.

Whey protein isolate: Contains 90% protein or more. It’s more refined and has less lactose and fat, but it also contains fewer beneficial minerals.

Whey protein hydrolysate: This form is pre-digested, allowing your body to absorb it faster. Whey protein is a popular choice among athletes, fitness enthusiasts and people wanting to build muscle or lose weight.

Studies show it can help you recover from exercise, build muscle and strength and even lose weight by reducing your appetite and boosting your metabolism. Whey protein is also a complete source of protein, meaning it contains all the essential amino acids. Your body cannot make essential amino acids, so it’s important to get enough of them from your diet. You can take whey protein simply by mixing it with water or a liquid of your choice.
Despite its health benefits, some people are concerned about its safety. That said, whey protein is safe for most people and a convenient way to increase your protein intake.

It May Cause Digestive Issues.

Most of whey protein’s side effects are related to digestion.

Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea. But most of these side effects are related to lactose intolerance. Lactose is the main carb in whey protein. People who are lactose intolerant don’t produce enough of the enzyme lactase, which your body needs to digest lactose. Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide.
If you are lactose intolerant, try switching to a whey protein isolate powder.  Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. People with lactose intolerance can often safely take whey protein isolate. Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.


Some People May Be Allergic to Whey Protein.

Because whey protein comes from cow’s milk, people with a cow’s milk allergy may be allergic to it.

Nevertheless, cow’s milk allergies are very rare in adults, since up to 90% of people with cow’s milk allergies outgrow them by the age of three. Symptoms of a cow’s milk allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose.

In some cases, a cow’s milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction. Again, it’s worth remembering that a cow’s milk allergy is rare in adults, but it can have severe consequences.

Moreover, an allergy to whey protein should not be confused with lactose intolerance. Most allergies occur when the body produces an immune response to a protein. However, an intolerance is caused by an enzyme deficiency and does not involve the immune system.
If you have a cow’s milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. If you are unsure whether your symptoms are due to an allergy or intolerance, it’s best to check with your doctor.


Is Salt Actually Bad for You?

Is Salt Actually Bad for You?

Salt is a naturally occurring compound that is commonly used to season food.

In addition to increasing flavor, it is used as a food preservative and can help stop the growth of bacteria. Yet over the past few decades, it has gained a bad reputation and has been linked to conditions like high blood pressure, heart disease and even stomach cancer. In fact, the most recent Dietary Guidelines for Americans recommend limiting sodium intake to below 2,300 mg daily.
Keep in mind that salt is only about 40% sodium, so this amount is equal to about 1 teaspoon (6 grams).

However, some evidence shows that salt may affect individuals differently and may not have as much of an impact on heart disease as once believed.

This article will take a deeper look at the research to determine whether or not salt is actually bad for you.

Salt Plays an Important Role in the Body...!


Salt, also known as sodium chloride, is a compound made up of about 40% sodium and 60% chloride, two minerals that play an important role in health. Concentrations of sodium are carefully regulated by the body and fluctuations lead to negative side effects. Sodium is involved in muscle contractions and losses through sweat or fluid can contribute to muscle cramps in athletes.
It also maintains nerve function and tightly regulates both blood volume and blood pressure. Chloride, on the other hand, is the second most abundant electrolyte in the blood after sodium.
Electrolytes are atoms found in bodily fluid that carry an electrical charge and are essential to everything from nerve impulses to fluid balance. Low levels of chloride can lead to a condition called respiratory acidosis in which carbon dioxide builds up in the blood, causing the blood to become more acidic.

Although both of these minerals are important, research shows that individuals may respond differently to sodium. While some people may not be affected by a high-salt diet, others may experience high blood pressure or bloating with increased sodium intake. Those who experience these effects are considered salt-sensitive and may need to monitor their sodium intake more carefully than others.

High Salt Intake Is Associated With Stomach Cancer

Some evidence shows that increased salt intake could be linked to an increased risk of stomach cancer.

This may be because it increases the growth of Helicobacter pylori, a type of bacteria associated with a higher risk of stomach cancer. One study in 2011 looked at over 1,000 participants and showed that a higher salt intake was associated with a higher risk of stomach cancer. Another large review with 268,718 participants found that those with a high salt intake had a 68% higher risk of stomach cancer than those with a low salt intake.
However, it’s important to note that these studies only show an association between stomach cancer and high salt intake. More research is needed to determine whether a high-salt diet actually contributes to its development.


Reduced Salt Intake May Lower Blood Pressure

High blood pressure can cause extra strain on the heart and is one of the risk factors for heart disease.

Several large studies have shown that a low-salt diet may help lower blood pressure, especially in those with high blood pressure. One review with 3,230 participants found that a moderate reduction in salt intake produced a modest decrease in blood pressure, causing an average decrease of 4.18 mmHg for systolic blood pressure and 2.06 mmHg for diastolic blood pressure. Though it reduced blood pressure in those with both high and normal blood pressure, this effect was greater for those with high blood pressure.
In fact, for those with normal blood pressure, salt reduction only decreased systolic blood pressure by 2.42 mmHg and diastolic blood pressure by 1.00 mmHg. Another large study had similar findings, noting that reduced salt intake led to a decrease in blood pressure, especially in those with high blood pressure. Keep in mind that certain individuals may be more sensitive to salt’s effects on blood pressure.
Those who are salt-sensitive are more likely to see a decrease in blood pressure with a low-salt diet, while those with normal blood pressure may not see much of an impact. However, as discussed below, it is unclear how beneficial this reduction in blood pressure may be, as low salt intake has not been associated with a decreased risk of heart disease or death.


Low Salt Intake May Not Reduce the Risk of Heart Disease or Death

There is some evidence showing that high salt intake may be associated with an increased risk of certain conditions like stomach cancer or high blood pressure.

Despite this, there are several studies showing that a reduced-salt diet may not actually decrease the risk of heart disease or death. A large 2011 review made up of seven studies found that salt reduction had no effect on the risk of heart disease or death. Another review with over 7,000 participants showed that reduced salt intake did not affect the risk of death and had only a weak association with the risk of heart disease.

However, the effect of salt on the risk of heart disease and death may vary for certain groups.

For example, one large study showed that a low-salt diet was associated with a reduced risk of death but only in overweight individuals. Meanwhile, another study actually found that a low-salt diet increased the risk of death by 159% in those with heart failure. Clearly, further research is needed to determine how decreasing salt intake may affect different populations.
But it’s safe to say that reducing salt intake does not automatically decrease the risk of heart disease or death for everyone.


Low Salt Intake Can Have Negative Side Effects

Although a high salt intake is linked to several conditions, a diet too low in salt can also come with negative side effects. Several studies have shown that reduced-salt diets could be linked to increased levels of blood cholesterol and blood triglycerides. These are fatty substances found in the blood that can build up in the arteries and increase the risk of heart disease.

A large 2012 study showed that a low-salt diet increased blood cholesterol by 2.5% and blood triglycerides by 7%. Another study also found that a low-salt diet increased “bad” LDL cholesterol by 4.6% and blood triglycerides by 5.9%. Other research has found that salt restriction may cause a resistance to insulin, the hormone responsible for transporting sugar from the blood to cells.
Insulin resistance causes insulin to work less effectively and leads to higher blood sugar levels as well as an increased risk of diabetes. A low-salt diet can also lead to a condition called hyponatremia, or low blood sodium. With hyponatremia, your body holds on to extra water due to low levels of sodium, excess heat or overhydration, causing symptoms like headaches, fatigue, nausea and dizziness.



How to Minimize Salt-Sensitive Symptoms

Whether you want to cut down on salt-related bloating or you need to reduce your blood pressure, there are several simple ways to do it.

First of all, reducing your sodium intake may be beneficial for those who experience symptoms with high salt intake. You might think that the easiest way to cut down on sodium is by tossing out the salt shaker altogether, but that’s not necessarily the case. The main source of sodium in the diet is actually processed foods, which account for a whopping 77% of sodium found in the average diet.

To make the biggest dent in your sodium intake, try swapping processed foods for whole foods. Not only will this reduce sodium intake, but it can also help promote a healthier diet rich in vitamins, minerals, fiber and essential nutrients.

If you need to reduce your sodium even more, cut down on restaurant and fast foods. Opt for low-sodium varieties of canned vegetables and soups, and while you can continue seasoning your foods with salt to add flavor, keep it in moderation.

Besides reducing sodium intake, there are several other factors that can help lower blood pressure.
Magnesium and potassium are two minerals that help regulate blood pressure. Increasing your intake of these nutrients through foods like leafy greens and beans may help reduce your blood pressure.
Some studies have also shown that a low-carb diet could be effective in reducing blood pressure.

Overall, moderate sodium intake with a healthy diet and lifestyle is the simplest way to mitigate some of the effects that may come with salt sensitivity.


Source: http://www.healthline.com

Saturday, 29 July 2017

12 MISTAKES TO AVOID ON A VEGETARIAN OR VEGAN DIET

MISTAKES TO AVOID ON A VEGETARIAN OR VEGAN DIET


An adjusted veggie lover or vegetarian eating routine can give numerous medical advantages. These eating regimens have been related with weight reduction, better glucose control, a diminished danger of coronary illness and a lower danger of specific sorts of malignancy. Be that as it may, it can be trying to keep up a balanced vegan consume less calories that gives every one of the supplements you require. 
This article reveals probably the most well-known oversights individuals make on a veggie lover or vegan eating routine, and how to keep away from them.

a:- Expecting That Vegan or Vegetarian Products Are Automatically Healthier :- 


Lamentably, in light of the fact that a sustenance item is named "veggie lover" or "vegetarian" doesn't really mean it's more beneficial than the general option. For instance, almond drain is a prevalent, plant-based drain that is frequently a staple in veggie lover diets. Be that as it may, while almond drain is low in calories and advanced with a few essential vitamins and minerals, it is not really more advantageous than bovine's drain. 
For instance, 1 container (240 ml) of low-fat dairy animals' drain contains 8 grams of protein, while a similar measure of unsweetened almond drain contains just 1 gram. 

Sweetened almond drain can likewise be high in included sugar, with 16 grams of sugar in only 1 glass. Other vegan items, for example, soy-based veggie burgers, chunks and meat choices, are frequently exceptionally handled, with a considerable rundown of fake fixings. So they're regularly no more beneficial than other non-vegan handled nourishments. In spite of being veggie lover, these items are likewise frequently high in calories, yet deficient with regards to the protein, fiber and supplements vital for an adjusted dinner.

While these items may facilitate your progress to a veggie lover or vegan abstain from food, it's best to expend them with some restraint with an eating regimen rich in nutritious, entire nourishments.


b:- Not Getting Enough Vitamin B12 :-


Vitamin B12 assumes a few critical parts in the body. It's critical in the production of red platelets and DNA, among different procedures. Sadly, the primary wellsprings of vitamin B12 are creature items, for example, meat, poultry, shellfish, eggs and drain items. Hence, veggie lovers have an expanded danger of vitamin B12 inadequacy. Vitamin B12 lack can cause weariness, memory issues and deadness. It can likewise prompt megaloblastic paleness, a condition caused by having a lower-than-typical measure of red platelets. 

Lamentably, a high admission of folate can really cover vitamin B12 insufficiency, concealing indications until the point that the harm winds up plainly irreversible. In any case, there are nourishments and supplements accessible that can enable vegans to meet their vitamin B12 needs. Other than creature items, invigorated sustenances and certain sorts of eatable green growth likewise contain vitamin B12. 

Vegans should screen their vitamin B12 allow deliberately and consider taking supplements if their requirements aren't met through eating regimen alone. 


c:- Supplanting Meat With Cheese :-


One of the most straightforward approaches to make about any dish vegan is to take out the meat and supplant it with cheddar. With regards to season, the swap functions admirably for sandwiches, servings of mixed greens, pasta and numerous different dishes.

In any case, while cheddar contains a decent measure of protein, vitamins and minerals, it doesn't supplant the wide collection of supplements found in meat. One ounce (28 grams) of hamburger, for instance, contains four times the measure of iron and twofold the zinc found in one ounce of cheddar. 

Cheddar likewise contains not so much protein but rather more calories than meat. Truth be told, ounce-for-ounce, cheddar contains just around 80% of the protein found in chicken, yet almost 2.5 times the calories. Rather than just supplanting meat with cheddar, you ought to incorporate an assortment of plant nourishments in your eating routine to meet your supplement needs. Chickpeas, quinoa, tempeh, lentils, beans and nuts are altogether amazing choices to help round out a vegan eat less.


d:- Not Drinking Enough Water :-


Drinking enough water is imperative for everybody, except might be particularly vital for the individuals who eat a considerable measure of fiber, including veggie lovers and vegetarians. Vegans have a tendency to have a higher fiber consumption, since fiber-rich vegetables, vegetables and entire grains are staples in a sound veggie lover eat less carbs. 

One examination found that individuals who eat both meat and plants eat around 27 grams of fiber for each day, while veggie lovers and vegans eat around 41 grams and 34 grams, separately. Drinking water with fiber is essential since it can enable fiber to travel through the stomach related tract and forestall issues like gas, bloating and blockage. 

Fiber utilization is amazingly imperative for well being, and has been connected to a diminished danger of coronary illness, stroke, diabetes and corpulence. Current rules suggest ladies expend no less than 25 grams of fiber for every day, and men devour no less than 38 grams. To ensure you're drinking enough water, drink when you feel parched, and spread your water allow for the duration of the day to remain hydrated.


e:- Thinking little of the Importance of Meal Planning:-


Regardless of whether you're cooking at home or feasting out, eating veggie lover or vegetarian requires some additional arranging. Supper designs are particularly valuable in case you're right now changing your eating regimen to be veggie lover or vegetarian. They can help facilitate your progress and make it less demanding to keep up an adjusted and nutritious eating regimen. 

When you're eating out or voyaging, propelled feast arranging turns out to be particularly vital. A few eateries offer constrained decisions for vegans, so taking a gander at the menu ahead of time can enable you to settle on educated choices and select the most nutritious decisions accessible. Furthermore, make it a propensity to locate a couple of veggie lover formulas every week and cook them all alone.


Wednesday, 12 April 2017

FOODS TO AVOID DURING PREGNANCY

There are some foods that has not been taken during Pregnancy.



FISH:


*--- Raw or undercooked fish or shellfish (such as oysters and clams)

*--- Fish with high levels of mercury, including shark, swordfish, king mackerel, and tilefish (golden       or white snapper)

*--- Refrigerated smoked or pickled fish that's unpasteurized, unless heated until steaming (165° F)

*--- More than 6 ounces (one serving) a week of canned "solid white" or albacore tuna

TIPS FOR SAFE EATING:


*--- Cook fish to 145° Fahrenheit or until opaque in the center.
*--- Eat up to 12 ounces (two servings) a week of low-mercury fish, such as salmon, shrimp, pollock,        tilapia, or trout.

MEAT AND POULTRY:



*--- Raw or undercooked meat or poultry
*--- Refrigerated meat of any kind (including ham, turkey, roast beef, hot dogs, bologna, prosciutto,          and pâté) unless heated until steaming (165° F)
*--- Dry, uncooked sausages (such as salami and pepperoni) unless heated until steaming


TIPS FOR SAFE EATING:


*--- Use a food thermometer. Cook beef, veal, and lamb to 145° F. Cook pork and all ground meats to        160° F. Cook poultry to 165° F.


EGGS:


*--- Runny or undercooked eggs
*--- Raw cookie dough or cake batter that contains raw eggs
*--- Homemade desserts or sauces that contain raw eggs (such as eggnog, ice cream, custard,                      chocolate mousse, hollandaise sauce, béarnaise sauce, mayonnaise, and Caesar salad dressing)

TIPS FOR SAFE EATING:


*--- Cook eggs until yolks are firm. Cook other dishes containing eggs to 160° F.
*--- Use pasteurized eggs or a pasteurized egg product when making food that calls for uncooked              eggs.


CHEESE:



*--- Unpasteurized or "raw milk" soft cheese. Nearly all cheeses in the United States are pasteurized. *--- Just make sure the label says so, particularly on soft cheese. Don't eat any uncooked food made          from raw, unpasteurized milk.

TIPS FOR SAFE EATING:


*--- Check the label when buying soft cheese to be sure it says {made with pasteurized milk}.


BEVERAGES:


*--- Alcoholic beverages
*--- Unpasteurized (raw) milk
*--- Unpasteurized or "fresh squeezed" juice from a juice bar or grocery store
*--- More than 200 mg of caffeine per day (12 ounces of coffee)


TIPS FOR CAFFEINE & FRESH-SQUEEZED JUICE:


*--- Be aware of how much caffeine is in tea, soft drinks, energy drinks, chocolate, and coffee ice              cream.
*--- Wash fruit thoroughly before squeezing it for fresh juice. (Making your own fresh juice at home          is safer than buying fresh squeezed juice from a juice bar or grocery store because you can't be sure how safely fruit has been handled in a retail setting).



Source: https://www.babycenter.com