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Do Omega-3 Fats Benefit Cardiovascular Health?

by Health News

Many people come to our health blog with the question “What is good for high blood pressure?”

According to new research from several studies, regular intake of omega-3 polyunsaturated fatty acids (PUFAs) is linked to a 35% lower risk of cardiovascular death in older adults; and may also benefit brain health and function in people of all ages. Specifically, omega-3 PUFAs reduced brain damage in infants after stroke, increased math scores in teenagers and boosted memory in young adults.

What is good for high blood pressure? Omega-3 Fats Benefits

First, an observational study at Harvard Medical School with nearly 2,700 participants showed that healthy older adults who consumed 400 mg per day of the omega-3 PUFAs EPA (eicosapentaenoic acid) + DHA (docosahexaenoic acid) have up to a 40% lower risk of death from heart disease. Also, they tended to live two years longer after the age of 65.

This study clearly shows that higher levels of omega-3 PUFAs mean lower total mortality rates, contributing to a longer, healthier life. 

The second study at Columbia University used an animal model to see whether omega-3 PUFAs would influence brain recovery after pediatric stroke - which affects up to 1,700 U.S. infants each year.

The study authors found an almost 50% reduction in brain tissue loss in mice treated with omega-3 PUFAs or pure DHA immediately after a stroke, when compared to controls. What’s more, brain damage in these mice was significantly reduced for up to eight weeks.

In other words, omega-3 PUFAs may help to protect brain cells in human infants and may be useful for treating pediatric stroke.

Next, a study of 28 countries reported that higher DHA levels in the milk of nursing women was associated with better math scores in their children at the age of 15. Interestingly, only two-thirds of the highest-scoring countries reported DHA levels above the worldwide average of 0.32%, suggesting that other as yet unknown factors may also be involved.

Finally, healthy, young adults also appear to benefit from omega-3 PUFA consumption, according to a study from New Zealand. DHA supplementation was associated with improved response times for both autobiographical and working memory in these participants.

Along with supplements, fish oil and krill oil, cold water fatty fish such as sardines, wild salmon, herring, mackerel and tuna contain plenty of omega-3 PUFAs. Vegetable sources include flax seed, almonds and walnuts.

Other related blog posts...

5 Nutrients for a Healthy Heart

Could Fish Oil One Day Take the Place of Statin Drugs?

Omega-3 Fatty Acids: The “Brain Pill” of the Future

What's the #1 Supplement Every Man Should Take?

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How To Prevent Bone Loss Naturally

by Cindy Gray

Most middle-aged women nearing or undergoing menopause are told that they need to get their bone density tested because they are at a high risk for developing bone loss, which can potentially lead to hip fractures.

According to Christine Horner, MD, bone mineral loss happens as a result of physical inactivity, specifically lack of weight-bearing activity. This includes any activity that uses the weight of your body or outside weights to place extra stress on your bones and muscles.  As a result, your body responds to this weight and movement within your bone material and your bones become denser and stronger. Brisk walking, dancing, tennis, and yoga have all been shown to benefStrong Bones, Naturally!it bone strength.

Bone loss occurs when more bone is ‘reabsorbed’ than is formed by the body, typically after the age of 30 when reabsorption begins to exceed new bone formation. Bone loss in women occurs fastest in the first few years after menopause and continues into old age. By the age of 65, men catch up to women and lose bone at the same rate, primarily due to low testosterone levels.

Factors such as diet, exercise and age determine how much old bone is reabsorbed and how much new bone is made. Specifically, a diet that creates an acidic environment, not exercising, smoking and taking certain medications such as corticosteroids contribute toward bone loss.

A major risk factor for developing bone loss is the modern diet, which is typically poor in magnesium, potassium and fiber, while being enriched in saturated fat, simple sugars and salt. Such a diet is likely to induce so-called ‘metabolic acidosis’, especially with aging.

Calcium in the form of phosphates and carbonates is stored as a reservoir of base in our body. These calcium salts are released into blood to balance pH in response to metabolic acidosis, which depletes our body of the calcium it needs to function optimally. Health experts believe that this may be one of the main reasons for bone loss.

According to Dr. Horner, the bone density test measures ‘cortical’ bone, which is the outer layer of bone. Cortical bone is dense and found mainly in the shafts of long bones, such as the tibia.  The problem, according to Dr. Horner, is that bone strength doesn’t lie in cortical bone, so the bone density test isn’t an accurate reflection of bone strength!  Not only that, but the drugs prescribed to strengthen cortical bone does not reduce the incidence of hip fractures—in fact, they may even raise the likelihood of hip fractures.

Instead of treating bone loss with drugs or supplements, Dr. Horner believes that its far better to reverse it by regularly consuming a diet rich in calcium, magnesium, vitamin K and vitamin D.

Foods that increase calcium intake include:

  • Leafy greens such as Chinese cabbage, bok choy, spinach and kale

  • Flax and lignans, which help to absorb calcium

  • Milk, yogurt and cheese

  • Sardines

  • Salmon, which contains both calcium and vitamin D

  • Peanuts and almonds which contain potassium, which protect against the loss of calcium in urine. They also contain proteins and other nutrients that support the building of strong bones

  • A low-salt diet, which prevents calcium loss from the body

  • Getting vitamin D through sunshine or a supplement

Given the benefits of a healthy diet and exercise in preventing bone loss, why not introduce these healthful changes into your daily life today?

 

Source:

How to Prevent Bone Loss, Naturally  

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How To Cleanse Your Arteries With One Simple Fruit

by Cindy Gray

According to a recent study, pomegranate extract may prevent—and even reverse!—the progressive thickening of coronary arteries known as atherosclerosis, which invariably leads to heart disease. Pomegranate seeds and juice are rich in heart-healthy antioxidants known as polyphenols. Polyphenol antioxidants—which are found in red wine, grapes, blueberries, soy milk, dark chocolate, tea and of course pomegranate—are known to lower levels of LDL ‘bad’ cholesterol, protect blood vessels and lower blood pressure (BP).One Delicious Fruit Can Cleanse Your Arteries

In the present study, mice with a genetic susceptibility toward spontaneous coronary artery blockages were given pomegranate extract in their drinking water for two weeks. The treatment reduced the size of atherosclerotic plaques in the aorta, while also decreasing the overall proportion of coronary arteries with atherosclerotic plaque.

Remarkably, pomegranate extract treatment also had the following beneficial effects in these mice:

  • Lowered levels of oxidative stress

  • Reduced levels of chemical messengers associated with inflammatory processes in the arteries

  • Less lipid accumulation in heart muscle

  • Reduced cardiac enlargement

  • Normalization of electrocardiogram (ECG) abnormalities

This study adds to already existing clinical research confirming that pomegranates can help unclog arteries.

For instance, the results of a three-year clinical trial published in 2004 showed that daily consumption of pomegranate juice reversed carotid artery stenosis by up to 29% within one year. Remarkably, blockages in the control group increased by 9% during the same period, indicating that pomegranate's artery unblocking effects were even greater than first believed.

Pomegranate's protective value in cardiovascular disease is likely because of the following experimentally confirmed properties:

  • Anti-inflammatory - like many other chronic degenerative diseases, inflammation plays a significant role in cardiovascular disease.

  • BP lowering - pomegranate juice is a natural blocker of angiotensin converting enzyme and enhances the activities of nitric oxide, both well-known pathways for reducing BP.

  • Anti-infective - plaque buildup in the arteries is often associated with viral and bacterial infections, including hepatitis C and chlamydia. Pomegranate is known to have a broad range of anti-bacterial and anti-viral properties.

  • Antioxidant - blood lipids become heart disease-promoting through oxidation. LDL, for instance, is harmless as long as it does not get oxidized and pomegranate reduces oxidative stress in blood. One study in mice found that this decrease in oxidative stress was associated with a 44% reduction in the size of atherosclerotic lesions.

Pomegranates are just one of the healthiest fruits provided by Mother Nature.  Enjoy a glass of pomegranate juice regularly, or check out the powerful superfruit supplements available for a mix of life-giving all-natural phytonutrients, antioxidants and anti-inflammatory compounds.

Source:

How to Clean Your Arteries with One Simple Fruit

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High Blood Pressure Causes: How Sleep Deprivation Affects your Health

by Institute for Vibrant Living

High Blood Pressure Causes: Sleep Deprivation & Your HealthNo one feels good after getting a poor night of sleep. However, lack of sleep is much more serious than just feeling bad for a day. New studies are showing how sleep deprivation may be one of many potential high blood pressure causes.

For example in one study, researchers recruited 20 healthy young adults and measured their BP at rest and then after a stressful task - in this case, giving an impromptu speech defending themselves for a supposed transgression, either running a stop sign or taking someone’s wallet.

A week later, after staying up all night, study participants returned to take the tests again. Systolic BP, the top number on a BP reading, climbed about 10 points higher when fatigued study subjects gave their speech, compared to subjects who spoke after a good night’s sleep.

This suggests that not getting enough sleep may lead to the development of cardiovascular disease. Previous studies have shown that not getting enough sleep can raise blood pressure, as can stress. But not many studies have examined what happens when sleep-deprived people also experience stress.

These results need to be replicated by larger studies - because not only is stress common nowadays, so is being sleep deprived - and one probably reinforces the other. For instance, if you’re experiencing a lot of stress, you are more likely to experience insomnia.

Another study looking at 331 healthy male medical students found that their BP when awake correlated negatively correlated with sleep duration.

According to the CDC, one in three Americans has high BP - a condition with few symptoms, often called the “silent killer” - because it can lead to strokes, heart attacks and heart failure, along with damaging the kidneys and other organs.

Further, nearly one in five Americans has uncontrolled hypertension - meaning that it is untreated or that that medications or other treatments have failed to bring it down.

In such a scenario, if someone is having difficulty with their BP being high, maybe getting six to seven hours of sleep daily is the way to lower their BP.

Other related articles:

Best Health Supplements for High Blood Pressure

Natural Heart Health: Making Sense of Blood Pressure Readings

High Blood Pressure Supplements Benefits

Why You Should Check Your Blood Pressure at Home

 

 

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Is Plastic safe? The Dangers of Plastic.

by Institute for Vibrant Living

For years, we’ve heard that eating or drinking anything that is canned or comes in plastic is bad for your health. But do you really understand why? The quick answer is bisphenol-A (BPA).

BPA is one of 800 different endocrine-disrupting chemicals (EDCs), compounds that interfere with the action of hormones in the body. Two of the most prolific EDCs in our environment—and often in our daily activities of life—are phthalates and BPA.

Is Plastic safe? The Dangers of Plastic.

The reason comes down to our reliance on plastic. While phthalates are used to soften plastic and make it more flexible, BPA is used to harden plastic.

When it comes to BPA specifically, it is a known cancer-causing xenoestrogen, meaning it is an estrogen-mimicking chemical. Sadly, this carcinogen (which has been declared “toxic” in Canada) is used daily here in the U.S. to harden plastic bottles and as an inner liner for many canned goods.

In addition to increasing your risk for cancer, BPA has also been linked to reproductive issues and even elevated glucose level. And now, according to a study published in Hypertension in February 2015, you can add increasing blood pressure levels to the list of BPA side effects.

In this randomized, crossover study, researchers asked 60 adults age 60 and older to visit their study site on three separate days. On one visit, the participants drank a beverage from two glass bottles. The second visit, they drank the same beverage from two cans, and on the third visit, they drank the beverage from one glass bottle and one can.

On all three occasions, researchers tested urinary BPA concentration, blood pressure, and heart rate variability two hours after the beverages were consumed. They found that BPA levels increased after drinking the canned beverages by more than 1,600 percent versus the glass containers.

While heart rate variability was not significantly different with any of the container options, researchers found that when participants drank the two canned beverages, their systolic blood pressure increased by an average of 4.5 mmHg (as compared to the glass containers). Researchers concluded, “The present study demonstrated that consuming canned beverage and consequent increase of BPA exposure increase blood pressure acutely.”

This one is a no-brainer. If you are consuming beverages or food from plastic containers or cans, be sure they are BPA-free. If they are not, do not use them. Period.

Next, do a mild detox to rid your body of the likely BPA stored in your cells. This means using a daily greens powder supplement along with a good liver-cleansing supplement that contains milk thistle (200-400 mg), turmeric (50-100 mg), and dandelion (150-300 mg).

Finally, if blood pressure is a concern for you, try using a few targeted nutrients to keep your blood pressure healthy in the normal range. This includes nattokinase (80-160 mg), cranberry concentrate (60-120 mg), and/or acetyl-L-carnitine (250-500 mg).

Free Download - 15 Healthy Recipes

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Improve Your Memory With Supplements

by Institute for Vibrant Living

It’s no overstatement to say that your brain can be considered the “leader” of your entire body. After all, it controls everything that you do, think, feel, see, and hear—both consciously and subconsciously. 

Maintaining the health, wellness, and optimal functioning of your brain is essential if you are to remain capable of carrying out the many complex activities of human life in its most evolved state. And the key to this optimal functioning depends on a variety of neurotransmitters and hormones.

Improve Your Memory With Supplements

In addition to memory and emotions, these brain chemicals are also responsible for stress, blood pressure, pleasure and pain, motivation, learning, attention, muscle movement, energy, thyroid function, reproductive function, sleep, and even your very heartbeat. In other words, virtually every body function you can think of.

While many people realize that the brain performs all of these functions, most of us think of memory and/or comprehensive first and foremost when we think brain health. And, in our darker moments, these thoughts may turn to Alzheimer’s disease and/or dementia.

This makes total sense when you consider that more than five million Americans suffer from Alzheimer’s disease, which is the most common form of dementia in the U.S. And while most adults fear the idea of Alzheimer’s, the majority of treatments for the disease center around treatment rather than prevention. Ludicrous, isn’t it?

That’s exactly what researchers from Switzerland thought. Rather than look at ways to treat the disease, they foods at ways to prevent the disease by focusing on maintaining a healthy neural function in an effort to protect against the development of dementia and/or Alzheimer’s disease.

They found that the essential fatty acid docosahexaenoic acid (DHA), as well as B vitamins and vitamins C, D, and E all play a role in brain health and work to delay brain aging. This makes perfect sense!

First of all, vitamin C is a potent antioxidant, which is known to fight the free radical damage that has been associated with both dementia and Alzheimer’s. Similarly, vitamin E is an antioxidant powerhouse, working to prevent cell damage throughout the body.

To this point, a Johns Hopkins University study examined the use of vitamins C and E in 4,740 patients ages 65 and older. Researchers found that the people who took both vitamins had significantly lower incidence and severity of Alzheimer’s disease compared to the people who took one or neither of the nutrients.

Vitamin D supports brain and nervous system function and correlates with cognitive function and mood. Additionally, there is evidence that low levels of vitamin D are correlated with low mood and poor cognitive performance. 

B vitamins are a group of 11 separate water-soluble vitamins that are known to support brain health and boost energy levels. Within this group, vitamins B6, B12, and folic acid appear to be the most beneficial for brain health.

Vitamin B6 is important to a healthy inflammatory response, and one disease in particular that has been associated with inflammation is Alzheimer’s disease. Vitamin B6 is also critical for the synthesis of neurotransmitters.

Similarly, vitamin B12 is also important for the synthesis of neurotransmitters. Plus, it helps in DNA synthesis, nervous system health, and brain functioning. 

Folic acid is known to prevent neural tube defects in the first eight weeks of pregnancy, and research indicates that folic acid helps with brain health, DNA synthesis, and neurotransmitter function. Additionally, folic acid deficiencies have been associated with depression and dementia. 

Lastly, the omega-3 fatty acid DHA is a natural brain booster. Your brain needs DHA to create healthy nerve cell membranes. Your brain uses nerve cells for mood, attention, and memory.  

Given all this, it’s no wonder the researchers concluded, “The use of vitamins and DHA for the aging population in general, and for individuals at risk in particular, is a viable alternative approach to delaying brain aging and for protecting against the onset of AD pathology.”

What does this mean for you? Simple. If you aren’t already, immediately start taking a high-quality multinutrient and fish oil supplement that is high in DHA. Your body—and your brain—will thank you.

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How to Beat High Blood Pressure with Amino Acid Supplements

by Health News

How to Beat High Blood Pressure with Amino Acid SupplementsWhile heart disease remains at the top of the list of dangers associated with aging for women, scientists are slowly but consistently discovering how to beat high blood pressure and prevent heart disease.  A recent article published in the European Journal of Nutrition suggest that taurine, an amino acid found in relatively high amounts in meat, fish, eggs and other foods, may be protective against heart disease in women with elevated cholesterol levels. Taurine possesses antioxidant and anti-inflammatory properties. Although studies have uncovered a heart benefit for the amino acid in animals, this is the first study of taurine and coronary heart disease risk in humans.

For the study*, New York University School of Medicine associate professor of epidemiology Yu Chen, PhD, MPH and her colleagues analyzed data from subjects in the NYU Women's Health Study, which included over 14,000 women between the ages of 34 to 65 from 1985 to 1991. Dr. Chen's team calculated average taurine levels measured in two pre-diagnostic serum samples from 223 participants who developed coronary heart disease and 223 women who had no history of the disease over the study's twenty year follow up period.

Although no significant relationship between taurine and coronary heart disease was found for the entire study population, when women with high cholesterol (total cholesterol greater than 250 milligrams per deciliter) were analyzed, an interesting correlation came to light. Women with high cholesterol whose intake of taurine was among the top one-third of subjects had a 61 percent lower risk of heart disease compared to those in the lowest third. According to the authors, the data also suggest a protective effect for taurine against the risk of high blood pressure and diabetes.

"Our findings were very interesting," commented Dr Chen. "Taurine, at least in its natural form, does seem to have a significant protective effect in women with high cholesterol."

If you’re interested in getting more taurine in your diet, consult your health care professional about increasing your intake of healthy foods like fish and lean meats.

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Glutathione - the Master Antioxidant

by Cindy Gray

Glutathione is the most abundant antioxidant in the body. Chemically, it is a very small molecule that is made within the body itself. It is considered to be an important antioxidant because it is located inside every cell in the body. In general, antioxidants, the most well-known of which are vitamins C and E, are important for health because they neutralize harmful free radicals which can build up in cells and cause damage. Along with its own antioxidant actions, glutathione recycles vitamin C and other antioxidants. It also helps the liver remove foreign chemicals such as drugs and toxins. It has widespread health benefits because it is present in immune cells and drives the functions of the immune system, whose job is to fight off disease and infections.Optimize Overall Health with Master Antioxidant Glutathione

Food sources that either contain glutathione or its precursors to help the body produce more include broccoli, Brussels sprouts, cabbage, cauliflower, avocados, peaches, watermelon, cinnamon, cardamom, turmeric, tomatoes, peas, garlic, onions, red peppers as well as meat, fish and green leafy vegetables. Clearly, people who consume a varied, healthy diet get enough glutathione from their diet. On the other hand, those with poor diets may not get enough glutathione. Sufficient levels of selenium, a micronutrient found in meat, seafood, egg yolks and certain plants, and alpha-lipoic acid, another antioxidant, are both necessary to maintain glutathione levels. Glutathione production increases during exercise. However, strenuous exercise, alcohol, and drugs such as acetaminophen, deplete glutathione from the liver.

Glutathione performs many important roles in the body, including:

  • Managing cell growth and division

  • DNA synthesis and repair - protecting DNA when it’s being made and repairing damaged DNA

  • Protein function - helping to maintain proteins in their active, functional forms

  • Amino acid transport - moving many substances, including amino acids, in and out of cells as needed

  • Enzyme activation and catalysis - helping enzymes transform into their active state and increasing the efficiency with which they function

  • Detoxification - breaking down toxins in the liver. The enzyme glutathione S-transferase binds to toxins such as carcinogens, heavy metals, herbicides and pesticides and makes them water-soluble, so that they can be removed from the body as bile, sweat and urine. Glutathione-related enzymes also detoxify cancer-causing chemicals so that they can be eliminated without damaging the cell or DNA.

Our body is constantly under attack from harmful chemicals called ‘free radicals’ created by a process known as ‘oxidative stress’. Some free radicals are generated externally, while others are made in the body itself. When they come in contact with DNA or other cellular components, free radicals attack the nearest stable molecule and ‘steal’ its electron. A molecule that loses an electron then becomes a free radical itself and attacks the next nearest stable molecule, thus setting off a chain reaction that can potentially cascade through hundreds of molecules. Glutathione performs a vital role in repairing damaged DNA by replacing missing electrons.

Glutathione can exist either in so-called ‘reduced’ or ‘oxidized’ states. In healthy cells and tissue, more than 90% of total glutathione is in the reduced form. An increased ratio of the oxidized-to-reduced-forms is considered to be a significant marker of oxidative stress and is used to assess cellular toxicity. Oxidative stress in blood vessels is associated with many diseases. Glutathione manages the cell’s oxidative stress response.

People who have cancer, AIDS, cancer and other very serious diseases are almost invariably found to be depleted in glutathione. Although the reasons for this are not completely understood, it is clear that glutathione is extremely important for maintaining intracellular health. Laboratory studies have shown that glutathione has the potential to help fight almost any disease, particularly those associated with aging, since free radical damage is believed to be one of the major underlying causes of many of the diseases associated with old age. The body’s immune and detoxification systems cannot function without glutathione, which is an essential part of staying young, active and healthy. Within the immune system itself, glutathione enhances the activity of immune cells and also functions as an antioxidant within them. Some health experts believe that raising and maintaining glutathione levels can help minimize the risk of diseases.

There is extensive evidence that antioxidants play a protective role in cardiovascular disease, a chronic disease that is worsened by oxidative stress and inflammation. Long-term, large-scale, population-based studies have found that higher levels of glutathione, as well as vitamin E, vitamin C, and carotenoids, are associated with a lower risk of cardiovascular disease. However, results from large clinical trials do not support long-term use of single antioxidant supplements for prevention of cardiovascular disease, due to their null or even adverse effects. Overall diet quality rather than single nutrients have been shown to have protective effects.

Glutathione has been shown to increase energy levels, strength and endurance. Our energy levels are a result of many factors, including the biochemical reactions taking place within cellular mitochondria. Glutathione ensures that mitochondria remain fully charged. Clinical trials have shown that lowered or depleted glutathione in the mitochondria leads to cell death, suggesting that proper glutathione levels are vital for cellular and overall health.

While there are many strong arguments in favor of a therapeutic use of glutathione, the actual amount of research on glutathione as a supplement is very limited. Health experts disagree on who should take glutathione or its precursors. Some say everyone should take it in order to optimize overall health. Others say it should be reserved for people with cancer, or those who eat poorly and are thus unlikely to be getting much glutathione or its precursors in their diet. However, everyone agrees that people with severe diseases known to be associated with low glutathione levels, such as AIDS, heart disease and cancer are likely to benefit from glutathione supplements.

Reference

http://www.immunehealthscience.com/glutathione.html

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Natural Heart Health: Making Sense of Blood Pressure Readings

by Health News

Take regular blood pressure readings to figure out if you have a normal blood pressure.Many people want to ensure they have a normal blood pressure. Learn how to make sense of blood pressure readings in this article.

Blood pressure is one of the primary vital signs for health. It refers to the pressure applied to vessel walls by circulating blood in the body. Blood pressure measurements generally gauge total pressure at the brachial artery in an individual’s upper arm which is the major vessel that transports blood away from the heart. The actual blood pressure reading is the systolic pressure over the diastolic pressure, for example, 120/80. The systolic number measures arterial pressure when the heart beats, and the diastolic number measures arterial pressure between heartbeats, when the heart muscle is at rest and filling with blood.

There are five basic categories of blood pressure readings that span from normal blood pressure to hypertensive crisis. The blood pressure measurement determines what type of treatment an individual may need to normalize blood pressure. For accuracy, it is important for a health care provider to take two measurements at two different times.

The American Heart Association suggests that an individual get screened once every two years starting at age 20 if blood pressure is in the normal range.

The following lifestyle changes are recommended for keeping blood pressure in check.

Lose extra weight and watch your waist measurement: According to studies, men should have a waist measurement below 40 inches, and women should take care to keep waist size below 35 inches.

Get regular exercise: 30 to 60 minutes of exercise per day can help to lower blood pressure.

Eat a healthy diet:  Consume whole grains, fruits, vegetables, lean meats and low-fat dairy products, and skip foods that are high in saturated fat and cholesterol. Consider all-natural supplements to ensure adequate daily nutrients.

Reduce sodium consumption: Those who are 51 years of age or older should reduce sodium to 1500 mg per day or less.

Increase potassium:  Added potassium in the diet or through supplements can reduce the effects of sodium on blood pressure.

Experts estimate that one in four American adults will get high blood pressure. This is a health problem that can raise risks for heart and kidney disease and stroke. Because high blood pressure typically exhibits no symptoms, it is important for adults to get checked regularly. Once it develops, high blood pressure generally lasts a lifetime but it can be prevented and controlled with a healthy lifestyle.

 

 

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Top Three Heart-Healthy Nutrients

by Health News
Looking for some high blood pressure remedies? There’s no question that, when it comes to healthy aging, specifically lowering cholesterol, your first step should be to eat healthy and exercise. But when you want that extra boost, these three nutrients should be at the top of your list.High Blood Pressure Remedies: 3 Heart-Healthy Nutrients
 
CoQ10—Coenzyme Q10 (CoQ10) is a fat-soluble compound found in every plant and animal cell. Research has shown that CoQ10 also prevents the oxidation of LDL—the pivotal step in artery clogging—and, along with vitamin E, can help to lower cholesterol levels. Plus, many older adults are frequently prescribed cholesterol-lowering drugs in the statins class which significantly deplete CoQ10 stores, so it is particularly critical that you use CoQ10 if you are taking a statin. Aim for 100 mg of CoQ10 (as ubiquinone) daily.
 
Essential Fatty Acids— Essential fatty acids (EFAs), the omega-3's EPA and DHA, are fats that your body does not produce and you must therefore obtain through diet or supplementation. They are important for the production of series 1 and 3 prostaglandins, potent hormone-like anti-inflammatory substances that help regulate blood pressure, the breakdown of fat or cholesterol in your blood, heart rate, blood clotting, and your immune system’s response to injury and infection. EFAs also help decrease inflammation. Aim for 200 mg of EPA and 100 mg of DHA every day.
 
Quercetin—Quercetin belongs to the bioflavonoid family—a subgroup of flavonoids known for their potent antioxidant and antiviral capabilities. It also helps to maintain the strength of small blood vessels and reduce vascular fragility. In addition to its ability to reduce bleeding and bruising, quercetin is beneficial in preventing “sticky” platelets and promoting relaxation of the entire cardiovascular system. It also helps to regulate blood pressure and heart rate. Aim for 250 mg a day.
 
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Should You Be Checking Your Blood Pressure at Home?

by Not in Use Not In Use

One of the quickest and easiest ways to gauge one’s general health is by monitoring one’s own blood pressure. The simple rhythm of your pulse can say a lot about you: what your lifestyle is, what might be wrong with your diet, what your normal blood pressure is, what your health problems are, and what you can do about them.

One of the quickest ways to see if you have normal blood pressure is to check it at home.

Simply put, your blood pressure is a measurement of the force against the walls of your arteries as the heart pumps blood through the body. Readings are given as one number over another; the top number is the systolic, the bottom the diastolic. Systolic refers to the blood pressure when the heart is contracting, while diastolic is when the heart is in a state of relaxation.  Generally, a normal blood pressure reading is around 120 over 80. Any systolic reading over 140 is considered high, as is any diastolic reading over 90.

It’s a good idea to check your blood pressure regularly to avoid hypertension, especially if you have a history of heart problems or suffer from obesity. Seniors, whose blood pressure can vary should monitor their own blood pressure, as should diabetics, who must maintain tight blood pressure control.

Lastly, even relatively healthy people can benefit from knowing what their normal blood pressure is on a regular basis. Being conscious of one’s own health is a first step to greater body knowledge and freedom from ailment. It may also add as an incentive to quit habits that exacerbate hypertension, such as smoking or caffeine use. Conversely, it may encourage healthy habits that lower your pulse:

  • conscious deep breathing
  • eating a diet rich in fruits and vegetables
  • taking natural blood pressure supplements, such as fish oil or folic acid

Sometimes the simplest of information can lead to a healthier, happier lifestyle. 

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Heart Health Tips: Do Walnuts Benefit Your Heart?

by Institute for Vibrant Living

Looking for high blood pressure diet foods? A new study from the University of Munich Medical Center in Germany indicates that a diet enriched with walnuts may reduce heart disease risk naturally, by lowering levels of two major risk predictors.

Walnuts: High Blood Pressure Diet Foods

Walnuts are made up mainly of polyunsaturated fats. They are an excellent natural source of the heart-healthy plant-based omega-3 fat known as alpha-linolenic acid, or ALA, which is one of the reasons they top the list of high blood pressure diet foods.

In this study, researchers investigated the effects of daily walnut consumption on blood lipid levels. They found that levels of non-HDL cholesterol and apolipoprotein B (ApoB) levels - both major predictors of heart disease risk - were significantly reduced in study participants.

Healthy men and women consumed walnuts as part of their normal diet for eight weeks. They simultaneously reduced intake of saturated fats and increased consumption of polyunsaturated fats, resulting in beneficial changes to their lipid profile.

Heart disease is the leading cause of death in the U.S., responsible for roughly 1 in every 4 deaths. Everyone knows that a healthy lifestyle and a balanced diet play an important role in heart disease prevention.

This study shows that people can benefit their heart health naturally by supplementing their diet with walnuts, which reduce the levels of non-HDL cholesterol and ApoB, two of the most important risk factors for heart disease.

Previous research has already indicated that walnut consumption can lower LDL cholesterol and blood pressure (BP), two other major risk factors for heart disease - along with managing other known risk factors such as endothelial function, oxidative stress and inflammation.

In fact, the evidence for walnuts being a great source of natural heart health is so extensive that in 2004 the U.S. Food and Drug Administration (FDA) officially approved one of the first health claims for a whole food. Similarly, the European Union (EU) has also officially acknowledged the health benefits of walnuts - the only nut to ever be credited with such claims.

This study adds to previous research and confirms that walnuts are a natural source of multiple, powerful heart health benefits including managing levels of cholesterol and blood lipids.

 

Read related blog posts:
Is there a Connection Between Diet Soda and Stroke Risks?
Can Cherries help lower Your Risk for Heart Disease?
What is Cholesterol?
5 Nutrients for a Healthy Heart
Can Dietary Fiber Banish Inflammation?

 

Source:

Natural Heart Health with Walnuts.

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Can Vitamin D Work Without Magnesium?

by Cindy Gray

According to extensive research, vitamin D deficiencies play a major role in the development of breast, prostate and colon cancer as well as diabetes, heart disease, arthritis, osteoporosis, psoriasis and mental illness.  While people are now beginning to realize the full extent of health benefits that vitamin D has to offer, they may not be getting the benefits of this vitamin without supplementing their diets with magnesium.

In order to receive the health benefits of vitamin D, its cofactors must be present, including magnesium, vitamin K, vitamin A, zinc and boron.

Does Vitamin D Work With Magnesium?Magnesium is a vital nutrient because it converts vitamin D into its active form. In fact, the effectiveness and benefits of vitamin D are greatly undermined in the absence of adequate magnesium in the body, yet most Americans do not get their recommended daily allowance (RDA) of this important mineral.

The importance of magnesium as a nutrient required for proper vitamin D metabolism has been recognized by several studies as follows:

  • Magnesium is necessary for vitamin D metabolism

  • Magnesium influences utilization of vitamin D by activating cellular enzyme activity. All the enzymes that metabolize vitamin D require magnesium

  • Magnesium has a possible role in vitamin D's effect on the immune system. Low magnesium has been shown to lower production of vitamin D's active form

  • Several studies show that magnesium is also necessary for vitamin D's beneficial actions on bone

  • Vitamin D inhibits calcium deposition in arteries, and magnesium converts vitamin D into its active form so that it can prevent calcium buildup into plaque in arteries. The combination of magnesium and vitamin D helps to prevent clogged arteries by drawing calcium out of the blood and soft tissues back into bones, where it is needed to build healthy bone structure and prevent osteoporosis, some forms of arthritis and kidney stones.

 

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Can Vitamin D Work Without Magnesium?

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Can Vitamin D Benefit You Without Magnesium?

by Cindy Gray

You may already know about the many powerful health benefits of having sufficient levels of vitamin D in your body. However, you may not be getting many of these benefits if you suffer from magnesium deficiency.

Vitamin D is made by skin cells in response to sunlight. It is also found naturally in fatty fish, fish liver oils and egg yCan Vitamin D Benefit without Magnesium?olks; as well as in fortified grains and dairy products.

Along with helping to build strong bones by maintaining proper calcium and phosphorus levels in the body, vitamin D also appears to protect against many other health problems.

For instance, having adequate levels of 25-hydoxyvitamin D (the biologically active form of vitamin D) can lower the risk of a first heart attack and peripheral vascular disease, along with reducing risk for many cancers.

Low levels of 25-hydoxyvitamin D are associated with increased likelihood of type 2 diabetes and high blood pressure (BP). Many studies have shown that vitamin D deficiency also plays a major role in the development of breast, prostate and colon cancer, as well as arthritis, osteoporosis, psoriasis and mental illness.

Increasing vitamin D intake to about 800 international units (IU) per day has been reported to reduce the risk of developing type 2 diabetes by as much as 30%.

While more and more people are learning about the powerful health benefits offered by vitamin D, they may not be getting many of these benefits if they suffer from magnesium deficiency.

Magnesium converts vitamin D into its active form. It acts with and is essential to the activity of vitamin D. In fact, vitamin D’s effectiveness is significantly reduced without adequate levels of magnesium in the body. However, most Americans do not get their recommended daily allowance (RDA) of this important mineral.

Nutrients act to enhance each other. To get the health benefits of vitamin D, magnesium, vitamin K, vitamin A, zinc and boron must also be present in suitable amounts.

The importance of magnesium for proper vitamin D metabolism has been confirmed by several studies as follows:

  • Magnesium is essential for the metabolism of vitamin D

  • Magnesium influences how the body uses vitamin D

  • All enzymes that metabolize vitamin D require magnesium (enzymes are special proteins that carry out chemical reactions in the body)

  • Magnesium may play a role in vitamin D's effects on the immune system

  • Magnesium is necessary for vitamin D's beneficial actions on bone structure

Last but not least, in its active form in the presence of magnesium, vitamin D stops calcium from being deposited in arteries, interfering with plaque formation or atherosclerosis, the first critical step towards developing heart disease.

Magnesium and vitamin D work together to draw calcium out of blood and soft tissues back into bones, where it is needed to build a healthy, strong bone structure; thereby preventing osteoporosis, some forms of arthritis and kidney stones.

If you feel you’re not getting enough vitamin D or magnesium, it may be a good idea to look for a supplement that gives you both of these vital nutrients and add it to your daily supplement regime right away.

 

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Can Vitamin D Benefit You Without Magnesium?

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How to Improve Blood Circulation with Alternative Medicine

by Health News

Low Blood Pressure Natural Treatment - Improve Blood CirculationPoor blood circulation can have a serious impact on one’s overall health.  For example, poor blood circulation means less blood flowing to your brain and typically means you have low blood pressure. This alone comes with a variety of significant symptoms, such as dizziness, problems thinking or even headaches.  In fact, poor blood circulation can impact every organ in your body and may even explain tingling and a lack of sensation in your arms and legs.  In short, poor blood flow can be quite serious.  Luckily, there are many natural health solutions that one can take in treating poor circulation.  In this article, we will examine a few of these low blood pressure natural treatments and natural health products.

Bonito Peptide

The bonito peptide is one natural dietary supplements that is currently being used for improving blood circulation.  This supplement is believed to contribute to general heart health and may have the ability to help regulate one’s blood pressure.  This compound is derived from the bonito fish.

L-Carnitine

L-carnitine is a compound derived from the amino acids methionine and lysine.  It plays a vital role in the metabolism and has enjoyed great success as a nutritional health supplement.  Generally considered to be safe, L-carnitine is often used to treat heart conditions.  It is believed that L-carnitine can be used to increase blood flow as well, which could make it a potentially useful supplement for those with blood circulation issues.

Nattokinase

Enzymes are vital for life and can provide a wide variety of health and medical benefits.  For example, the bromelain enzyme derived from pineapples can be a very effective anti-inflammatory.  Likewise, nattokinase is another enzyme with a variety of interesting properties.  This enzyme is extracted from a food called natto

Natto is a Japanese food made from fermented soybeans.  Nattokinase is often used as a blood thinner, and its role in overall heart health is being explored.  However, nattokinase is not for everyone and has been known to have negative interactions with aspirin.  Anyone considering taking nattokinase should consult with his or her doctor.

Garlic

You might be tempted to believe that there is little that garlic can’t do!  Garlic has been sought after for generations as a natural anti-bacterial, anti-viral and anti-fungal agent.  Garlic is, in fact, so complex and beneficial that it literally has different properties depending on whether or not its been cut or crushed.

Additionally, garlic is believed to even have anti-cancer properties and is high in an assortment of vitamins and minerals.  It should come as no surprise that garlic may even be a heart healthy food as well.  A great deal of attention has been given to garlic’s potential as a heart healthy food, as it may protect the heart from oxidative damage and might lower bad cholesterol levels.  Further, garlic has the ability to positively impact artery walls.  All in all, garlic is a great pick for those looking for a natural way to increase blood flow.

Of course, following a healthy diet comprised largely of fruits, vegetables, whole grains and low-fat protein choices will do wonders for your health, regardless of whether or not you have any heart or circulation issues.  Following a diet rich in these foods will not only keep your heart healthy and your blood flowing, but will also give your body the nutrition and anti-oxidants it needs to fight off aging and disease as well.

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Can Supplements Offset the Effects of an Unhealthy Lifestyle?

by Cindy Gray

According to a 2010 study, poor lifestyle choices, including a diet low in micronutrients and minerals, inactivity, smoking and excessive drinking, all add up to a massive increase in the likelihood of death.  Study researchers found that risk of ‘all-cause mortality’ (dying from any cause) rose 85% for people with any one of these risky health behaviors; and went up a massive 3.5 times in those who engaged in all four harmful activities.  In fact, the combination of all four behaviors prematurely aged a person 12 years, in terms of mortality risk!Can Supplements Offset the Effects of an Unhealthy Lifestyle?

These results are not surprising, since each factor has shown an independent effect on mortality in prior studies. However, this study shows the heavy price people pay when they engage in two or more of these poor lifestyle choices.

On the positive side, even modest positive adjustments to any of these lifestyle behaviors are likely to have a significant impact on health.

This study analyzed results from the prospective Health and Lifestyle Survey, in which 4,886 participants aged 18 or older were followed over an average of 20 years. Individuals were scored for unhealthy behaviors, including:

  • Eating less than three servings of fruits and vegetables a day

  • Getting less than two hours of leisure time physical activity per week

  • Drinking more than 14 eight-gram units of alcohol per week for women or 21 units for men

Men were seen to be more likely than women to meet each of these unfavorable criteria.  The effect on all-cause mortality was weakest for a nutrition-poor diet. Physical inactivity, current smoking, and high alcohol intake scored the highest.  Cardiovascular deaths were higher with all four unhealthy behaviors, but significantly associated only with lack of exercise. Cancer deaths were significantly associated with both current smoking and inactivity.  The greater the number of unhealthy behaviors, higher the overall death risk as well as specifically from cardiovascular, cancer and other causes of death.

Of these four unhealthy lifestyle behaviors, a nutrition-poor diet is perhaps the most common. A diet of overly refined, processed, overcooked foods and not enough fruits and veggies can deplete your body of the micronutrients and minerals it needs to function optimally, making you more susceptible to infections, premature aging and chronic diseases.

Fortunately, one simple solution is to include a high quality multivitamin supplement every day.  Many unique formulas are now available that include natural probiotics and enzymes to help with digestion and overall metabolism; energy boosting ingredients; antioxidants to help fight off harmful free radicals; phytonutrients to balance pH and combat acid overload; immunity boosters to help your body fight off disease; and multiple anti-aging constituents to help you look and feel young again.

So why not include a daily multivitamin supplement in your routine, and take a positive step towards a healthy lifestyle?

 

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Can Supplements Offset the Effects of an Unhealthy Lifestyle?   

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Can Nettle Root Protect Against Hair Loss?

by Cindy Gray

Nettle root extract is a common ingredient found in hair products to stimulate hair growth and is believed to be effective for treating both male and female pattern Can nettle root protect against hair loss? baldness. Nettle root is also taken orally as a vitamin supplement.

The common or stinging nettle is a flowering plant with hollow stinging hairs on its leaves and stems, which act like hypodermic needles and inject chemicals that produce a stinging, burning sensation when they come into contact with skin. The nettle plant has a long history of use as a medicine, as a food source, and as a source of fiber.

The effectiveness of nettle root for hair loss has not been thoroughly studied. However, research shows that this herb can block production of the hormone dihydrotestosterone (DHT), which is mainly responsible for hair loss - known as androgenic alopecia. DHT is the active form of testosterone and is 15-30 times more biologically potent than testosterone.

Only 2% of total testosterone in the blood is free and only free testosterone is biologically active. A protein known as sex hormone binding globulin (SHBG) binds to the remaining 98% of testosterone, keeping it inactive. When consumed, nettle root binds to SHBG instead of testosterone, increasing levels of free testosterone in men and estrogen in women.

To perform its biological functions, DHT binds to so-called ‘receptor sites’ for testosterone and DHT in the body. Nettle root competes with DHT for these receptor sites in the scalp, meaning that DHT is unable to interfere with hair growth.

Nettle root also directly blocks the enzyme that causes hair loss in androgenic alopecia and can be used as a stand-alone herb for treating male pattern baldness.

Additionally, women suffering from female pattern baldness have also seen positive effects with the use of topical solutions such as creams, lotions, shampoos and conditioners. Besides blocking production of excess DHT, topical nettle applications are thought to stimulate the scalp, strengthen the hair shaft, and stimulate the roots of the hair.

However, it may be a good idea to perform an allergy patch test or consult a medical professional before using nettle supplements or topical solutions, as some users have reported allergic reactions.

Having healthy, vibrant hair is important for both men and women. As we age, hair maintenance becomes even more important than ever before. If you’re unsure about what you can do to take care of your hair, there are natural supplements formulated with targeted nutrients that have been shown to support hair health, including nettle root extract. Natural supplements can be safe, effective alternatives to traditional cosmetic-based approaches.

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Can Nettle Root Protect Against Hair Loss?  

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Benign Prostatic Hypertrophy (BPH): Symptoms, Risk Factors and Treatment

by Cindy Gray

BPH (Benign Prostatic Hypertrophy: Symptoms, Risks & TreatmentBenign prostatic hypertrophy (BPH), also known as benign prostatic hyperplasia, is a common adverse health condition typically seen in aging men. It is associated with lower urinary tract symptoms that affect quality of life by interfering with daily activities and normal sleep patterns. The prevalence of BPH has been shown to increase with age.  It is present in approximately 8% of men aged 31-40 years, 50% of men aged 51-60 years, 70% of men aged 61-70 years and 90% of men aged 81-90 years.

The prostate gland is located just below the bladder, surrounding the urethra. Its main role is to produce a thick liquid that makes up a substantial portion of the seminal fluid, or semen. Muscles in the prostate help move semen through the ejaculatory duct; and also help open the bladder to allow urine to pass through the urethra. Thus, a healthy prostate gland performs both sexual and urinary functions.

Enlarged prostate or BPH is the abnormal but non-cancerous growth of prostate cells. Half of all American men over age 60, and most over the age of 70, typically experience one or more symptoms of an enlarged prostate. As the prostate grows larger, it pushes against the urethra and bladder, blocking normal urinary flow. Even a slight enlargement of the prostate can lead to significant obstructive symptoms. Urinary storage symptoms are usually a result of instability in the bladder. An increase in the size of the prostate raises intravesicular pressure, so the bladder adapts by increasing in size. When its muscles become too large, the bladder becomes hypersensitive and unstable, causing urinary storage symptoms.

The prostate gland produces DHT by converting testosterone in the presence of an enzyme called 5-alpha reductase. Together, testosterone and DHT along with estrogen promote a balance between cell growth (proliferation) and death (apoptosis) in the prostate gland. However, as men age and their testosterone levels fall, DHT levels remain high, suggesting that this imbalance may be responsible for BPH development. Some studies suggest that men who do not produce DHT typically do not develop BPH. Estrogen may also play a role in the growth of prostate cells in aging men.

Typical symptoms of BPH include:

  • Frequent urination

  • A sudden, uncontrollable urge to urinate

  • Difficulty starting a urine stream, leading to hesitancy and straining

  • Weak flow of the urine stream

  • Dribbling after urination

  • Feeling that the bladder is not completely empty

  • An urge to urinate again soon after urinating

  • Pain during urination, known as dysuria

  • Waking at night to urinate, known as nocturia

In a few cases, BPH may even completely block the bladder, making it nearly impossible to urinate. Chronic urinary retention over time can lead to bladder infections, kidney stones and kidney damage.

Risk factors for BPH include:

  • Being older than 50 years

  • Levels of the male hormones testosterone and DHT and the female hormone estrogen

  • High intake of polyunsaturated fatty acids and red meat, especially beef

  • Hypertension or high blood pressure (BP)

  • Level of physical activity, which is inversely proportional to the risk of BPH and lower urinary tract symptoms

  • Body weight, body mass index (BMI) and waist circumference, which exhibit a linear relationship with prostate volume

  • Elevated levels of fasting plasma glucose, which influence prostate growth; also, elevated insulin levels, which are associated with increased prostate volume

  • Alcohol consumption - which may have a protective effect on BPH development, likely related to its cardiovascular effects and ability to modulate steroid hormone metabolism.

Diagnostic tests for BPH include a urine test (urinalysis) and a digital rectal exam, which lets the physician assess the size and tenderness of the patient’s prostate. In some cases, a prostate-specific antigen (PSA) test can help in diagnosis: the higher the PSA level, the more likely is the diagnosis of prostate cancer. However, there can be other reasons for having elevated PSA levels and some men who have prostate cancer do not show elevated PSA levels.

When BPH causes only mild symptoms, healthcare practitioners may advise ‘watchful waiting,’ a term used to describe frequent testing to monitor changes in the prostate gland. Health practitioners may also recommend lifestyle changes, as well as herbal medicines and supplements. If symptoms start to worsen, treatment should be considered because severe BPH can lead to serious health problems over time, including permanent bladder damage. Men who experience any symptoms of BPH, however minor, are usually advised to see their healthcare practitioner to be evaluated for the most serious prostate condition, which is prostate cancer. Medical treatment is usually reserved for men who have significant symptoms.

Available drugs include:

  • Alpha blockers, which relax the smooth muscles of the prostate and the bladder neck, helping to relieve urinary obstruction caused by an enlarged prostate. Side effects can include headaches, fatigue, problems ejaculating or lightheadedness. These drugs generally will lead to improvement in symptoms within several weeks, without having any effect on prostate size.

  • 5-alpha reductase inhibitors block conversion of testosterone into its active form DHT in the prostate. Prostate enlargement in BPH is a direct consequence of DHT levels, so these drugs lead to a reduction in prostate size over 6-12 months. Side effects may include declining interest in sex, erectile dysfunction and problems with ejaculation.

Surgical procedures may also be used to treat BPH, most commonly in men who have not responded satisfactorily to medication or those who have developed more severe problems, such as a complete inability to urinate. These include:

  • Transurethral resection of the prostate (TURP)

  • Laser procedures, involving the removal of obstructing prostate tissue and generally associated with less bleeding and quicker recovery than TURP; however, they may not be as effective over the long term.

  • Microwave therapy, involving the use of microwave energy delivered to the prostate to kill some of the cells, leading eventually to shrinkage of the prostate.

Men with BPH should carefully weigh the risks and benefits of each of these options. Prostate surgery has traditionally been seen as offering the most benefits, but unfortunately also carries the most risks.

 

Reference

https://www.clinicalkey.com/topics/urology/benign-prostatic-hyperplasia.html

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Is Moderate Alcohol Consumption Healthy?

by Institute for Vibrant Living

You’re probably already aware that a glass or two of red wine is good for your heart and reduces your risk of strokes and gallstones. Now, a new study suggests that moderate alcohol consumption can play a key role in healthy aging by bolstering your immune system, A new study suggests that moderate alcohol consumption can play a key role in healthy aging by bolstering your immune system, improving its responsiveness.improving its responsiveness.

In this study, 12 macaque monkeys were trained to drink alcohol freely and given free access to a 4 percent alcohol mixture as well as food and water. Their alcohol consumption - which mimicked human alcohol consumption - caused the research team to divide them into two groups.

The first group of macaques was made up of so-called ‘heavy drinkers’ who ended up with a blood ethanol concentration (BEC) of 0.08 percent or more. Interestingly, 0.08 percent is the maximum legal BEC for anyone driving a vehicle in the US. The second group of drinkers had lower BECs ranging from 0.02 to 0.04 percent.

Before giving the macaques access to alcohol, study researchers first observed their response to vaccinations. At first, all the macaques had comparable response times. However, after they were granted access to alcohol, their immune system response times to the vaccinations changed dramatically.

For instance, heavy drinking macaques showed diminished vaccine response times when compared to a group of macaques that consumed sugar water in place of alcohol.

Surprisingly though, macaques that consumed moderate amounts of alcohol actually showed enhanced immune system responses to vaccinations - in fact, these study researchers suggest that the health benefits of moderate alcohol consumption may be linked directly to its positive impact on the immune system.

It’s important to remember that while moderate alcohol consumption is beneficial, downing too many glasses can prove detrimental to health and wellbeing.

This new study did not identify the specific alcohol component that acts to enhance the immune system. Once health experts know what it is, less controversial health supplements are likely to be developed in future.

Source: Moderate Alcohol Consumption may Boost the Immune System.

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7 Green Superfoods With Cancer-Fighting, Heart-Healthy Benefits

by Cindy Gray

SUPERFOODS FOR CANCER-FIGHTING, HEART-HEALTHY BENEFITSEat your greens! How many times have you heard that growing up? Well, it turns out green foods really are some of the healthiest foods on the planet.

For instance, these seven green Superfoods are chock full of vitamins, minerals, antioxidants and flavor - so they should always have a place of honor at your table:

  1. Brussels sprouts - are a cruciferous vegetable, related to cabbage. Rich in vitamins A and C, folate, potassium, and cancer-fighting phytochemicals, these high-fiber vegetables are also a good source of amino acids and are considered delicious roasted with olive oil.

  2. Green tea - is brimming with cancer-fighting antioxidants and supports heart health, helps digestion and speeds up metabolism. Tea experts swear by loose-leaf teas for the best flavor.

  3. Avocados - are packed with heart-healthy monounsaturated and polyunsaturated fats, which help lower cholesterol and keep you feeling full for longer. They are a good source of vitamins E and C, potassium and lutein. You can add avocados to a salad, use them to make guacamole, or simply eat them plain.

  4. Kiwi fruit - contains both soluble and insoluble fiber, which helps with digestion and conveys feelings of fullness. It has double the vitamin C content of an orange and is very high in potassium. It’s also a good source of vitamin E and folate. Kiwi fruit has a delicious tangy flavor and is ideal for a fruit salad.

  5. Spinach - has double the fiber of other greens, making it a great choice for health-conscious eaters. It’s rich in vitamins A and K and is a good source of iron and folate. Spinach provides antioxidants like beta-carotene, which supports heart health, fights cancer and keeps your eyes healthy. Raw spinach is delicious in salads, or you can add a few handfuls to scrambled eggs, soup or pasta. You can even drink spinach by tossing a handful into a fruit smoothie or a green drink!

  6. High-fiber kale - along with being a good source of vitamins A, C and K, kale also contains calcium and heart-healthy omega-3 fats. Kale is rich in carotenoids, which help protect your eyes from damaging UV rays. Most people prefer to lightly steam or cook kale.

  7. Broccoli - is a great source of vitamins A, C and K, as well as folate and calcium. Like all cruciferous vegetables, it’s also rich in cancer-fighting phytochemicals. Broccoli is very high in fiber, which helps with satiety and supports weight maintenance. It's delicious when lightly steamed or roasted with olive oil and a dash of salt.

However you like your greens - whether raw, cooked or mixed into soup, it’s important that you make them a part of your daily diet so that you can fully benefit from their cancer-fighting, heart-healthy properties. And don't forget, an easy way to add "green superfoods" to your diet is with a quality green powder supplement. 

Go green today and you will look and feel great every day!