A study conducted by a team of researchers from the University of Lausanne found that a diet rich in whey protein can reduce the amount of fat in the liver.

Researchers from the University of Lausanne found out that the supplementation of whey protein in a person’s diet can lower the risk of developing fatty liver disease in obese women by reducing the amount of fat in liver cells. The study was published in an issue of Clinical Nutrition. They also found that whey protein was able to improve the study participants’ blood lipid profile which is important in promoting a healthier heart. The participants were asked to take the whey protein supplements for a period of four weeks.

Lead researcher Murielle Bortolotti said that their study was uncontrolled and preliminary but it strongly suggests that whey protein supplementation helps reduce the risk of fatty liver disease and promotes cardiovascular health as a long-term benefit. The researchers gathered a group of obese patients with an average BMI of 37.6 and IHCL concentrations between 1.9 to 20.5 percent. The participants were also recorded to have noticeable resistance to insulin with an average insulin sensitivity score of 2.77. The researchers observed that, after four weeks of whey protein supplementation, the study participants’ average IHCL dropped by 21 percent while their plasma triglyceride levels also went down by 15 percent. Their overall plasma cholesterol concentration was down by more than 7 percent after about a month of taking whey protein supplements. Researchers said that the result of the study indicates that whey protein has the potential to improve triglyceride profiles and IHCL.

The Liver and Fatty Liver Disease

The liver is the largest and heaviest glandular organ in the human body with an average weight of 1.36 kilograms. It is divided into four lobes which are unequal in size and shape. It is located at the right part of the abdominal cavity and just below the diaphragm. The portal vein and hepatic artery are responsible for carrying nutrients from the small intestines and oxygen-rich blood to the liver, respectively.

The human liver serves numerous functions including the production of enzymes that break down fats and produce glycogen from glucose. It is also responsible for producing urea and certain amino acids, storing of vitamins like vitamins B12, K, D, A and some minerals. The liver also produces 80 percent of the cholesterol in the body. The common disorders of the liver are liver cirrhosis, liver cancer, hepatitis and Wilson’s disease. The most harmful habit that affects the proper function of the liver is the excessive drinking of alcohol which can potentially alter the metabolic processes in the organ.

The root cause of fatty liver disease remains to be unknown. But medical experts are looking at patients’ resistance to insulin as the primary cause of the condition. Insulin resistance is a metabolic disorder where the cells are no longer responding properly to insulin in order to metabolize glucose.  In other words, insulin is no longer capable of performing its natural task of regulating sugar levels in the body. Nonalcoholic fatty liver disease is characterized by the accumulation of fat in the liver without the presence of alcohol. It refers to a wide spectrum of liver diseases from steatosis or simple fatty liver, cirrhosis or the irreversible and advanced scarring of the liver, to nonalcoholic steatohepatitis. Fatty liver disease is common throughout any age group; children can start developing fatty liver disease at the age of 10.

Natural Ways to Promote Liver Health

The liver is a very important organ in the body. Though minor health conditions concerning the liver are often very treatable, it is still necessary to keep the liver functioning properly to promote overall health.

• Diet plays a very important role in keeping the liver in tiptop shape. Ignoring hunger pangs or sudden and unscheduled eating can literally surprise the liver. Every time this happens, the liver exerts effort to produce the necessary enzymes to digest and metabolize the food properly. Eating at different hours of the day will overwork the liver and cause it to become exhausted. When struck with a sudden desire to eat, choosing foods that are not too heavy to the stomach like salads and fruits is recommended. And it is also a good way of maintaining a healthy body weight.
• Drinking plenty of water helps in washing away impurities and toxins out of the kidneys and liver. But drinking too much water while eating can interrupt the normal digestive process. So remember to observe proper pacing.
• The body has a limited requirement for sugars. Eating too much sweet foods can be dangerous to the liver and the human body. Sweets, especially those made or composed of refined sugar, will result to the excessive accumulation of fats in certain body parts like the buttocks, abdomen, thighs and the liver. Too much refined sugar will also result to the production of more triglycerides in the blood which, in turn, can increase the risk of developing cardiovascular disease. Some artificial sweeteners had been found by different studies to be poisonous to the body and result to fatigue and hypoglycemia. Eating fruits or blackstrap molasses when you want to eat something sweet are excellent alternatives to artificial sweeteners, especially for individuals with diabetes.
• Foods rich in protein like eggs, chicken, whole grains and legumes can help promote better liver health by helping it maintain a normal protein level in the body since the liver is responsible for producing protein. Low levels of protein can be a strong indication of kidney and liver disease. Eating natural and organic foods that are free of artificial sweeteners, colors, flavors and preservatives can also help in keeping the liver healthy.
• Some disease-causing bacteria can breed in the intestines. These organisms can cause permanent damage to the liver. So it is important to keep the intestines clean by drinking enough liquids and foods rich in dietary fiber.
• Eating less to lose weight can result to an insufficiency of nutrients supplied to the body. This makes the liver weak and incapable of producing enzymes that are needed in the proper digestion of food. Stop worrying too much about gaining weight and instead direct your attention to the foods that you eat to keep your liver and body healthy. As a reward, your liver will be able to better digest food and contribute in managing your weight.

Sources
nutraingredients.com
gicare.com
medicinenet.com
fitness.ygoy.com

A study published in the February issue of the Chest revealed that vitamin D deficiency is linked to a higher risk of interstitial lung disease.

The Lungs

The principal function of the lungs is to transport the oxygen acquired through breathing to the blood streams and to release carbon dioxide back to the atmosphere. The whole process of respiration is accomplished by tiny specialized cells called alveoli or the air sacs. In the process of breathing, air passes through the nose then travels through the nasopharynx, larynx, trachea and through the branches of the bronchial tubes before finally reaching the aveoli. The diaphragm, on the other hand, is important in driving air to the lungs.

Pulmonary Health Risks

The increasingly deteriorating conditions of the environment make it even harder to keep the lungs healthy. Though the lungs are naturally capable of filtering the air that we breathe, they may not be able to filter toxic materials in the air that may affect our health. This results to lung problems that can be life threatening. Lung cancer, for example, has a high prevalence rate in the United States and other parts of the world.

The number one cause of lung damage is smoking. Numerous studies had found out that smoking can dramatically increase the risk of developing lung cancer and other pulmonary disorders. A single stick of cigarette can contain hundreds of toxins and harmful materials that can directly harm the lungs and other vital organs of the body. Indeed, smoking is bad for the health. Other factors and bad habits can also result to an increased risk of developing lung disease. Inhaling aerosols like paint and deodorants can result to serious damage of the lungs. Vehicles like trucks and cars release toxic fumes that can damage the lungs when inhaled. The lack of sufficient nutrition can also lead to certain lung problems.  A study published in the February issue of the Chest revealed that vitamin D deficiency can increase the risk of interstitial lung disease, a health condition associated with inflammation of the tissues surrounding the air sacs.

Interstitial Lung Disease

The air sacs found in the inner lining of the lungs plays a very important role in extracting oxygen from the air and are supported by a thin lining of tissue. When this tissue becomes inflamed, the function of the air sacs is affected. This health condition of the lungs is called interstitial lung disease. ILD is not limited to certain portions of the lungs but the inflammation can spread all throughout the lungs. Unlike pneumonia, the inflammation of the lungs in interstitial lung disease is not caused by infection but by other factors including the misdirected response of the immune system to infection and toxins like silica dusts and asbestos. Other cases of ILD are idiopathic or with no definite cause.

The first symptom of ILD is difficulty in breathing due to the reduced amounts of circulating oxygen in the body followed by frequent coughing. The condition can be mistakenly diagnosed as pneumonia. Health examinations to conclude ILD include blood tests to rule out infection, imaging studies like CT scans and chest x-rays, PFT or pulmonary function tests and biopsy. Though all these tests are not required in order to determine ILD, some cases may need more examinations that others.

Vitamin D Deficiency and Lung Health

In a study conducted by a team of researchers from the University of Cincinnati College of Medicine, results revealed that vitamin D deficiency can affect the proper function of the lungs. The researchers observed that patients with interstitial lung disease or ILD are mostly deficient in vitamin D especially in patients with connective tissue disease or CTD. They gathered a group of 67 patients with CTD-ILD and 51 patients with other types of ILD and found that the prevalence of vitamin D insufficiency and deficiency is 69 percent and 38 percent, respectively.  Vitamin D plays an important role in maintaining healthy lung function. And aside from keeping the respiratory system in tip-top shape, vitamin D also plays an essential role in other body functions.

Health Benefits of Vitamin D

United States laws require the fortification of all milk brands with vitamin D. So drinking one to two glasses of milk a day can supply the body with its needed dosage of vitamin D to maintain and promote better health. Other rich sources of vitamin D are cream, butter, and other dairy products. Some oysters and fish are also rich sources of vitamin D.

The efficient absorption of calcium in the bones need the assistance of vitamin D. Vitamin D deficiency is commonly associated with rickets in children and osteoporosis in older adults. Too much vitamin D can also have adverse effects to the body since it results to the excessive absorption of calcium which can accumulate in vital organs like the heart and lungs. Muscle weakness, vomiting and the appearance of kidney stones are also linked to too much vitamin D.

Infants and children aged 0 to 13 years need 5 micrograms of vitamin D a day; this recommended daily intake of vitamin D is relatively consistent up to the age of 50 with an increase to 10 micrograms for people 51 years and older.

Natural Ways to Promote Lung Health

Frequent exercise, proper nutrition and avoiding harmful habits are keys to keeping the lungs healthy. Even if the person exercise frequently and is receiving sufficient nutrition, smoking can keep his risk of developing lung disease high compared to sedentary and malnourished non-smokers. It has been well established that smoking can lead to numerous health conditions like lung cancer and other types of cancer. Smoking can also weaken the immune system and make the person more susceptible to infection.

Medical experts advise regular check-ups for the early diagnosis of a lung disorder. Taking the stairs instead of using the lift will also give the lungs a healthy workout if there’s no time to go to the gym. Second hand smoke can damage the lungs more than cigarette does to the actual smoker. So try to stay away from smoky areas and always make it a point to take the non-smokers area in bars and restaurants. Certain household products may also release toxic fumes when used. Make it a habit to always check the labels of household cleaning products before buying or using them.

Sources
medicinenet.com
eurekalert.org
medicinenet.com
nlm.nih.gov
ods.od.nih.gov
rd.com

A new study from South Korea revealed lycopene’s potential in promoting heart health by protecting the body against damage in the DNA and in enhancing the body’s antioxidant defenses.

A recent study conducted by researchers from South Korea revealed that daily supplementation of about 15 milligrams of lycopene for a period of eight weeks helps lower systolic blood pressure and reduces inflammatory processes related to cardiovascular events while simultaneously increasing the activity of a potent antioxidant that helps to reduce DNA damage that occurs in white blood cells.  The results of the study are found in the Atherosclerosis journal.

Yonsei University, South Korea’s Jong Ho Lee, the study’s lead researcher, along with his colleagues, enrolled 126 healthy men to participate in the study.  The average age was set at 34 and average BMI was at 24 kg/m2.  The participants were then randomly assigned in one of the three groups:  one group received 6 milligrams of lycopene supplements each day for eight weeks, another group was given 15 milligrams of lycopene supplements daily for the same period, while the other group received placebo treatment.

Results showed that SOD (super oxide dismutase) activity rose by 2.37 units/ml in the group that received 15 milligrams lycopene supplements while those who received 6 milligrams lycopene supplements only experienced a 1.73 units/ml increase. The group who receive placebo supplements exhibited decreased SOD activity.  SOD is a potent antioxidant that helps combat oxidative damage brought about by free radical activity.

The Other Health Benefits of Lycopene

Studies have shown the benefits of lycopene consumption especially when it comes to promoting a healthy prostate, heart skin, bones and blood pressure levels.  Because of this, lycopene is now being used in various products such as supplement, beverages and even beauty products. As a matter of fact, according to Mintel’s database of global new products, there were about 500 lycopene-based products that were launched between the year 2003 and 2009.

Aside from the health benefits mentioned above, here are more amazing benefits that lycopene can do for you:

1. Lycopene is best known for reducing the risk of some types of cancer such as those of the prostate, breast, cervix, and the lungs. Its antioxidant property helps in neutralizing the activity of free radicals which has been tagged as the cause of most diseases that plague the human body.
2. It can also lessen sun damage to the skin by about 35%.Even just a single cup of tomatoes on a daily basis can already counteract the ill-effects of the free radicals that are given off by the UVB and UVA rays of the sun. If you want to get higher amounts of beneficial lycopene from it, it is advised that you cook the tomatoes first since heat can liberate a greater amount of lycopene from the hard cell membranes of the plant.
3. It can improve and make your skin look better and it also helps in purifying your blood. This in turn can help in lessening the number of pimples on your face.
4. Studies have also suggested that regular lycopene consumption can be of great benefit to people with high cholesterol levels, or those with atherosclerosis.
5. Ongoing studies are also being conducted as to lycopene’s role in the prevention of conditions such as cancers of the urinary tract, stomach, skin, pharynx, pancreas, ovaries, larynx and esophagus.  Others include rheumatoid arthritis, respiratory infection, periodontal diseases, Parkinson’s disease, pancreatitis, melanoma, mesothelioma, diabetes mellitus, cataracts and AIDS.  However, further studies are needed in order to truly establish lycopene’s role in reducing a person’s risk of these conditions.

Sources of Lycopene

Cooking can release lycopene from a lot of plants. But the most popular food sources that you can get a great amount of lycopene from would be ketchup, tomato sauce, tomato paste and the canned tomatoes – more so if it is from the organic kind. Here are some of the other major sources of lycopene aside from the tomatoes:

• A cup of carrot juice
• Four asparagus spears, cooked
• A cup of baked beans
• Tablespoon of salsa
• A cup of raw watermelon
• A cup of marinara sauce
• A cup of vegetable beef soup

Natural Ways to Ensure a Healthy Heart

Aside from lycopene intake, there are a lot of other ways to ensure a healthy heart.  Your diet, physical activity and lifestyle could influence not just your heart’s health, but your overall health as well.  So I just cannot anymore emphasize the importance of living healthy.  Here are some natural ways which you can easily do to show that you love your heart, and your life:

• Get sufficient sleep. When you lack sleep, you are most likely to develop high blood pressure.  This is according to the hypertension report published in the Journal of the American Heart Association. Sleep normally allows your heart to take things easy and let your blood pressure drop significantly after a stressful day has passed. Furthermore, sleep gives your body the rest that it needs and allows your body to recover and heal from damage caused by physical, emotional and environmental factors.
• Eat more vegetables and fruits. Fruits and vegetables play a huge role in supplying your body and heart with considerable amount of vitamins, minerals and important nutrients that can protect your cells from possible damage caused by free radicals which are touted to be one of the major causes of heart failure.
• Go easy on your coffee intake. Yes, coffee has been said to contain antioxidants but it is also very important that you limit caffeine intake since too much would reverse its effects. Its effects won’t enable you to sleep which, again, is very important to the body.
• Lessen your salt intake. By doing this, you can cut down the risk of heart disease by 40% according to the studies made by the Department of Health. You must always opt for foods that are low processed and make it to only consume about five to six grams of a salt each day – and make sure it’s organic salt.
• Get enough folic acid. According to a study published in the Journal of the American Medical Association, sufficient amounts of folic acid within the body helps to maintain healthy blood pressure levels. This, in turn, can also lead to a better heart condition for you to enjoy for the rest of your life.

Sources
nutraingredients.com
hubpages.com
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guardian.co.uk

A study published in an issue of Cell Metabolism revealed that researchers found that the consumption of spinach can increase the performance of the power house of the cells, the mitochondria.

A team of researchers observed how doses of inorganic nitrate can improve a person’s muscle performance. They gathered a group of healthy people and asked them to take in specific amounts of inorganic nitrate.  This lasted for a period of three days and researchers then observed how their oxygen consumption responded to the change in diet. The results of the study were published in the science journal Cell Metabolism. But despite the promising results, the researchers said that they are not recommending the intake of inorganic nitrate food supplements basing on the results of their study alone. They added that they are recommending the consumption of natural sources like green vegetables and fruits to obtain the health benefit of nitrate.

Head researcher from the Karolinska Institutet in Sweden, Eddie Weitzberg, said that the dosage of nitrate which they used in the study is equivalent to that contained in a small spinach plate and three red beets. He added that the consumption of more vegetables and fruits can help reduce the risk of developing diabetes and cardiovascular disease. But it is unclear which nutrients in these natural food sources are responsible for producing the effects. The researchers are looking at inorganic nitrate as one of the strongest candidate.

Nitrate: Under the Magnifying Glass

The nutritional value of nitrate is not well established compared to other well-studied nutrients. Other people are considering nitrate as a toxic substance that may produce adverse effects to the body in high amounts. But the researchers found that nitrate can be beneficial to the body by acting as a co-producer of nitric oxide assisted by good bacteria present in the mouth. Nitric oxide had been found by decades of scientific research to be beneficial in opening up the blood vessels, lower blood pressure and reduce the risk of cardiovascular disease.

The Swedish researchers found another health advantage of nitrate and its resulting nitric oxide. The mitochondria is responsible for providing power to the cells. But levels of protein decreases in the process of increasing its efficiency which in turn makes the mitochondria become leaky. Weitzberg said that the mitochondria is not fully efficient in normal circumstances and added that no machine is.

The study showed that the increase intake of nitrate through diet can have an immediate effect to the body by increasing the efficiency of the mitochondria. But researchers are still finding a way to determine the long term effects of eating inorganic nitrate to people. Weitzberg said that their next study will focus on observing the effects of inorganic nitrate to people with health conditions concerning the mitochondria like mitochondrial dysfunction, cardiovascular disease and diabetes.

The researchers concluded that other studies had been consistent in saying that eating fruits and vegetables can have positive effects to the body like the prevention of certain diseases like diabetes and cardiovascular disease. But despite this, they added that the mechanisms responsible for producing these effects are still not for certain. Weitzberg also said that certain organisms in the mouth need to be present in order to fully take advantage of the health benefits of nitrate; the use of strong mouthwashes can kill these microorganisms and may prevent the production of the nitric oxide in the body.

Health Benefits of Eating Spinach

Spinach is an epic vegetable with tons of health benefits but which is dreaded by most kids. It has more nutrients than any other vegetable and is very available throughout the year; but it has the best flavor during its season which runs from September to October. The vegetable belongs to the family of beets and Swiss chard and has a similar taste with the other vegetables in its group. Spinach has a distinctive mild and sweet taste which makes it perfect for making salads, but the taste becomes more robust and acidic once cooked. The three types of Spinach available in the market are baby spinach ideal for salads, smooth-leaf and savoy.

The Anti-Cancer and Anti-Inflammatory Health Benefits of Spinach

Studies had found that spinach has more flavonoid content than other vegetables. Researchers had identified more than a dozen favonoids in spinach which are effective in reducing cellular inflammation and the risk of developing certain types of cancer. The evidences indicating that the potential antioxidant value of spinach is strong enough for research to extract these compounds for controlled laboratory studies. And they found that the compounds are effective in reducing the cell division rate of human stomach cancer cells.

Studies using laboratory animals also showed that the extracts can inhibit the growth of skin pappilomas or skin cancer cells. In addition, a related study found that women with higher intake of spinach have lower risk and incidence of breast cancer than women who ate less of the jade green vegetable.

Spinach is also a good source of carotenoids and other antioxidants like vitamin E, beta-carotene, manganese, vitamin C and zinc that have been found to inhibit inflammation and reduce cancer risk. The peptides in spinach can also lower blood pressure and help in treating and lowering the risk of certain diseases like atherosclerosis and other blood-vessel related problems.

Two other important and powerful antioxidants can also be found in spinach. These are zeaxanthin and lutein which can naturally be found in certain areas of the eye like the macula and retina. Though there hasn’t been any large scale study which investigated the effects of lutein and zeaxanthin in preventing eye problems like macular degeneration, studies have found that the consumption of spinach can increase the concentration of lutein in the blood.

Spinach for Bone Health

A cup of boiled spinach contains around 100 percent more of the body’s daily requirement of vitamin K; this nutrient is essential in preventing the excessive activation of osteoclasts which are responsible for breaking down the bones. In addition to this, vitamin K reacts with certain microorganisms in the stomach to produce vitamin K2 which is an important component in the production of more osteocalcin in the bones. Osteocalcin helps in storing more calcium in the bones to make it stronger. There’s a reason why Popeye always had a can of spinach with him.

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A study conducted by a team of researchers from London found that drinking cherry juice rich in polyphenols can boost recovery after exercise.

The body experiences a series of interconnected metabolic processes during exercise. You will begin to notice heavier and faster breathing, faster heart rate and your muscles will begin to heat up and feel sore. This is the body’s natural response to mild and extreme physical activities, and this can intensify to higher levels depending on the intensity of the physical activity. Exercise demands different systems in the body to respond according to the increased demand for energy. Body heat, breathing and blood circulation will be affected.

Different forms of exercise call for the action of specific muscle groups. Other more strenuous forms of exercise may require the use of multiple muscle groups. But in any case, exercise means muscle activity. The muscles will demand other systems in the body to respond and produce energy. Each system in the body will either work more, work less or focus on muscle activity. The heart, for example will start beating faster to speed up the circulation of blood and energy throughout the body while the stomach temporarily slows down in digesting food in order to channel more energy into the muscles.

Adenosine triphosphate, or ATP, is an essential biochemical fuel needed by the body to supply the muscles with energy. ATP needs to be burned in order for it to be transformed into usable energy. And this process will require oxygen, the elimination of metabolic wastes like lactic acid and carbon dioxide which are produced in the process, and the omission of heat out of the body.

After about 30 minutes to an hour of exercise, the body is tired and exhausted. And recovery is needed before doing the same routine all over again. The body will need at least 24 to 48 hours of recovery for muscle and tissue repair, especially when weight lifting. There are natural techniques to hasten and improve recovery after performing an exercise. A study conducted by a team of researchers from London found that the simple habit of drinking cherry juice can help the muscles recover faster.

Cherry Juice for Faster and Better Recovery

Researchers from London found that cherry juice can boost the muscle recovery after strenuous exercise. Previous studies had reported that the antioxidants in cherries can help the body overcome the oxidative damage caused by exercise. The study, conducted from the London South Bank University Sports and Exercise Science Research Center, focused and looked at the antioxidant property of cherry juice and its potential in hastening muscle recovery.

The study was published in the Medicine and Science in Sports Exercise. The researchers observed that people who were subjected to a week of drinking a certain branded cherry juice after a series of intensive exercise routines can help speed up recovery time and create better results compared to those who consumed control beverage. The cherry juice used in the study was from Montmerency beverage company. Lead researcher, Dr Joanna Bowtell, said that Montmorency cherry juice can improve the recovery of isometric muscles after exercise due to its strong antioxidant property.

A related study published in the Journal of Nutrition reported that the consumption of at least 45 cherries in a day can reduce the circulation of inflammatory markers in the body. This is due to the anthocyanin and flavonoid content of cherries, the researchers said. Reducing the amount of inflammatory compounds in the body can help reduce the muscle damage caused by exercise and lessen recovery time.

The researchers gathered a group of 10 competitive weight lifters to participate in the study and divided them in half. The first group was asked to drink cherry juice 7 days before and 2 weeks after a series of single leg knee extensions. The second group was subjected to the same process but with fruit concentrate in place of the cherry juice. At the end of the study, the researchers found that the recovery of the first group was faster than that of the control group but there was no noticeable difference between their energy production.

The industry of food nutrition in North America costs around $3.2 billion while Western Europe accounts for $713.6 billion of the industry. Researchers and sports scientists are continuously on the lookout for better ways of improving the performance of athletes by creating new exercise programs and products that promote better and faster recovery. But for individuals who simply want to improve their performance and enjoy a healthy life, there are several natural ways of hastening recovery time without spending too much.

Natural Ways to Speed Up Recovery after Exercise

The body needs time to recover. The length of time needed for the muscles to repair may vary depending on the intensity of the exercise. Resting between exercise days will not only let the body perform its natural recovery process but this will also help avoid injuries in the future. So make it a point to get enough sleep and sufficient nutrition after each exercise.

Stretching is not only needed before doing any form of physical activity, but stretching after each exercise can also help the muscles recover faster. Moving around or maintaining the same exercise but at a lower intensity for a few minutes will help remove lactic acid from the body. Lactic acid substances are produced in the combustion of ATP and may result to muscle stiffness.

Get enough nutrients from the food you eat and replace lost fluids. During exercise, the body makes use of available and stored energy. Refueling by eating the right kinds of food will help the body recover better and faster. Drinking a lot of fluids during and after exercise is also recommended to avoid dehydration, promote the flow of nutrients and support certain metabolic processes.

Taking an alternation of cold and hot baths a few hours after heavy exercise will help in alleviating muscle soreness and prevent injury. Contrast water therapy will help get rid of waste products faster by repeatedly dilating and constricting the blood vessels. Some athletes alternate 30 seconds of cold water with 2 minutes of hot water for four times with a short rest in between.

The key to faster recovery is using an exercise routine that allows time for recovery. Over-training without sufficient rest may only defeat the purpose of exercising.

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sportsmedicine.about.com
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Cocoa is famous for its numerous health benefits, and one study gives us another reason to reach for that dark chocolate and give in.

A lot of people are in love with chocolates – and there is really nothing wrong with this, as long as the right kind of chocolate is consumed.  Dark chocolate is definitely way better than milk chocolate.  Aside from the health benefits provided by its rich cocoa content, it does not contain the same amount of sugar as the milk chocolate.  So the next time you feel the temptation to eat chocolate, give in – as long as it is of the dark kind. Remember this:  the darker the chocolate is, the higher is its cocoa content.

Recently, a group of researchers coming from Meiji Seika Kaisha’s Food and Health R&D Laboratories released the results of a study that they conducted regarding the effects of cocoa towards the promotion of a healthy heart.  The Japanese company’s researchers revealed that cocoa’s capability to potentially increase the levels of high density lipoprotein, or the good form of cholesterol, is linked to the presence of a protein that can enhance apolipoprotein A1 levels.  Also known as Apo-A1, apolipoprotein A1 is a compound that is needed for the body’s production of HDL cholesterol.

The researchers wrote in the Journal of Agricultural and Food Chemistry that polyphenols present in cacao may be responsible for acting on pathways that are responsible for the metabolism of cholesterol.  They looked at the human intestinal cell effects of polyphenols found in cacao such as procyanidin, catechin, and epicatechin.  Results have shown that these polyphenols raised the protein levels of Apo-A1 while simultaneously lowering alipoprotein B levels which carries LDL cholesterol to the cells.

The Health Benefits of Cocoa

Aside from its polyphenol contents, the health benefits of cocoa are also taken from its component called flavonoids, which serve as major antioxidants to prevent any possible damage to the cellular system.  Free radicals bring about oxidative damage inside the body which could be factors in the development of chronic diseases like heart failure and cancer. The powder of cocoa can also help in lowering blood pressure and improving the blood circulation of every individual. Compared to green tea, just one cup of cocoa has about three times the antioxidants that a cup of green tea has.

Numerous health experts believe that cocoa can only work to your advantage if you would take it in quantities that are just enough. Overconsumption, of course, has its drawbacks.  When choosing a cocoa formulation, go for something that contains the least amount of cocoa.  There are a lot of cocoa powders that are available in the market today which contains various additives such as hydrogenated oils and corn syrup that are high in fructose. Hence, choose to consume the unprocessed type of cocoa powder.

Researchers from Cornell University said that the most ideal way of taking full advantage of cocoa benefits is through drinking. Taking in a cup of hot cocoa every once in a while can work as a great antioxidant just like wine and tea. It can also help steer one away from the impairment of the immune system and other inflammatory processes.

Show Some Love to Your Heart

To live with a healthy heart requires a lot more than just having a healthy diet. It also includes regular exercise and an overall healthy lifestyle. Here a few tips on how to ensure that your heart remains healthy all the time:

• Limit your consumption of foods that have lots of trans-fat.  These are usually found in fried foods and margarine.
• If you have a sweet tooth, then you must also limit your sugar intake. High amounts of glucose in the blood could lead to the development of diabetes, and this interferes with blood viscosity.  A blood that is too viscous would cause problems in circulation and other organs of the body will not have their fare share of blood.  Because of this, the heart has to pump doubly hard to ensure that blood is supplied to all organs.  Overworking the heart could lead to its enlargement (cardiomegaly), or worse, heart failure.
• Only utilize extra virgin olive oil and add some garlic when you cook to help in lowering your cholesterol along with adding some Omega 3 fatty acids.
• Exercise for about 3 to 4 times a week and then stick to this routine.  Lifting weights is not required but doing cardiovascular, or aerobic, exercises can work wonders to your heart.  So set some time each day where you can perform exercises that you are capable of doing. What is important is that you have the desire to start incorporating changes in your lifestyle, one step at a time. Remember to stay hydrated too and warm up before each exercise session.
• To add up to your healthy diet and exercise, try your best to steer away from any kind of vices like smoking and drinking too much alcoholic beverages.
• Manage your stress levels and implement ways to cope.  Attend a yoga class, meditate each day or just simple do deep breathing exercises.  Take time to rest, get lots of sleep since this will help your body heal.
• Watch out for your weight too since obesity is one of the primary causes of heart disease.
• If your cholesterol level is high then you can naturally lower it by using several herbal extracts along with fish oil. It could help for you to know that 20% of your cholesterol level is sourced from the foods you consume while the rest of the 80% is produced by your liver. If your fat levels are high, then you must go easy on your carbohydrate and sugar consumption. To lower this, you can take in fish oil, some sufficient amount of vitamin C and even green tea.

Your heart’s health, and your general health as well, is in your hands – and the first step is to make the decision to start living healthy.  Each of your action and decision affects you, and the people around you, so nothing is really too small.  You see, even your choice of chocolate has the potential to affect your longevity.

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A study conducted by a team of researchers from Sweden found that exercise can help alleviate the symptoms of irritable bowel movement.

IBS or irritable bowel syndrome is a health condition that is commonly associated with diarrhea, constipation, bloating, abdominal pain and frequent cramping in the stomach area. Though IBS does not lead to serious diseases and cause permanent damage to the gastrointestinal tract, the illness results to a great deal of distress and discomfort. Some cases of IBS can easily be managed through prescribed medication, stress management and diet. But some worse cases can be disabling and can, in fact, hinder a person from going to work, travel short distances or attend social events.  According to statistics, approximately 1 out of 5 Americans suffer from IBS; thus, the disorder is considered to be one of the most commonly diagnosed gastrointestinal conditions by medical specialists.

Causes and Symptoms of IBS

The symptoms of IBS can easily be mistaken as symptoms of other digestive disorders. The main symptoms are discomfort, bloating and abdominal pain. But this can differ from person to person. Some people with IBS may experience difficulty eliminating waste, others may have uncontrollable bowel movement and diarrhea, while some people will experience an alternation of diarrhea and constipation. In some cases, the symptoms of IBS can stop for a few months but others may experience continuous and worsening symptoms.

There are a few theories explaining the cause of IBS. One theory explains that the disorder is caused by the colon and large intestine’s sensitivity to stress and certain types of food. There may also be a link between IBS and the immune system. One study conducted to investigate the root cause of IBS found that bacterial infection in the gastrointestinal tract may be causing the disorder. Despite numerous studies, the real cause of IBS is still an open subject.

The Effects of Stress to IBS

Stress, as well as troubled, overwhelmed and angered feelings can result to spasms in the colon area. The colon has numerous nerves that connects to the brain and is controlled by the autonomic nervous system. These nerves are responsible for the normal contraction of the colon when the person suddenly feels stressed and nervous. In IBS cases, the colon becomes over-responsive to stress which then results to the symptoms of the disorder. For people whose IBS triggered by stress, the appropriate treatment is stress reduction, adequate sleep, stress management, and support and counseling.

Traditional Treatment for IBS

Around 70 percent of people with IBS are not getting medical care in order to treat their conditions. People will often resort to over-the-counter medicines which are limited to providing temporary relief. And since the cause of the disorder is yet to be discovered, available treatment for IBS can only deal with the relief of symptoms. Treatments include medication, diet changes and stress management. Medical experts will often suggest dietary modifications such as BRAT for diarrhea (banana, rice, applesauce and toast) and fiber supplementation for cases of constipation.

The Benefits of Exercise to IBS

A study conducted by a team of Swedish researchers found that exercise can significantly help people suffering from irritable bowel syndrome or IBS. The study was conducted primarily at the Alingsas Hospital and the Sahlgrenska University Hospital in Gothenburgm, Sweden. The researchers gathered a group of 102 study participants diagnosed with IBS and divided them into two groups; half of them served as the control group and were asked to maintain their usual lifestyle while the other half was given exercise programs which increased their daily physical activities. The two groups received calls from a licensed physiotherapist to assist them with their condition. Lead researcher, Elisabeth Johannesson, said that the active group was asked to perform moderate to vigorous exercises between three to five times a week for at least 20 to 30 minutes.

At the beginning of the study, the study participants were asked to provide relevant information regarding their IBS conditions including the intensity of the discomfort, stool problems, abdominal pain and quality of life. The same procedures were also conducted at the end of the 3-month study period. Senior physician, Riadh Sadik, was responsible for determining the results of the exercise program. He said that the control group had an average symptom decline of 5 points while the active group experienced a 51-point reduction.

The researchers also reported that only 8 percent of the study group felt worse after following the exercising program. 23 percent of the control group, on the other hand, experienced deteriorating symptoms. Sadik concluded that the slightest increase in a person’s physical activity can significantly help alleviate the symptoms of IBS. The study was published in the American Journal of Gastroenterology.

Natural Ways to Alleviate IBS

IBS can be treated naturally – and this starts by knowing which factors are triggering the disorder. More often than not, IBS is caused by an overly sensitive colon. In this case, stress management and restricted diet can help alleviate the symptoms. To start with, stress management has been the most common approach for IBS patients.

Stress plays a major in triggering IBS and has been found by different studies to be one of the most probable cause of the disorder. Though further studies are still needed in order to better understand the relationship between stress and IBS, researchers had found that symptoms tend to worsen during periods of anxiety. Stress management programs and relaxation exercises can help relieve the symptoms of IBS. People suffering from the disorder can seek the advice of a qualified stress therapist.

A study conducted by a team of researchers from the University of Massachusetts Medical School found that people who practice mindfulness meditation to overcome stress can reduce flatulence by up to 22 percent and improve bloating and diarrhea symptoms.

Dietary change is one of the best ways to relieve the symptoms of IBS. Avoiding certain foods that trigger IBS is the most practical and cost-effective approach to the treatment of IBS. Knowing which food types to avoid will help minimize the occurrence and intensity of the symptoms. Examples of foods to avoid are carbonated beverages, high-fat foods, artificial sweeteners (such as aspartame and sorbitol), fried foods, alcohol, gluten and caffeine.

Eating foods with fiber helps normalize bowel movements. Medical experts say that fiber helps decrease abdominal spasms and push waste out of the body. Foods like fruits, vegetables, whole grains and oats are the best natural sources of fiber.

Sources
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A study from the Wake Forrest University found that weight loss and walking can help older obese adults improve their mobility.

Obesity is a common health problem in various societies and demographics. Though the prevalence of the health condition is higher in certain social backgrounds, the number of obese individuals is continuing on an upward trend. Typically, obesity is seen as an accumulation of excess and abnormal amounts of fat in his body. According to the World Health Organization (WHO), a person whose BMI is equal to or more than 30 is considered to be obese. And more than the restricted movements and limited mobility, obesity is also seen as a major risk factor for developing diseases which includes diabetes, atherosclerosis, hypertension, and other chronic illnesses.

In the WHO’s latest global data regarding obesity, approximately 1.6 billion adults are overweight and no more than 400 million are obese. They had also projected that by 2015 the number of obese individuals will grow to around 700 million. These numbers is also projected to directly affect the prevalence of certain health conditions linked to obesity. Years back, surveys proved than obesity is a problem limited to high-income countries. But this changed over the years as the number of obese cases grew in low and middle income countries.

There are various factors that significantly affect a person’s risk of becoming obese. The primary reason is the consumption of disproportionate amount of calories against the person’s calorie expenditure. The bad habits of excessive intake of foods rich in fats and sugars but deficient in minerals, vitamins and micronutrients and the lack of physical activities are causing the problem. And these observations can be seen on a global perspective.

People who are clinically overweight are being found to be at risk of developing certain serious diseases like cardiovascular disease, some types of cancer, musculoskeletal disorders and diabetes. The health problem of obesity is more serious during old age. Obese individuals ages 50 and above are finding it more difficult to manage the condition and are at higher risk of permanent disability and serious health complications resulting to increased mortality rate. But one study found natural ways to help older obese adults better cope with their condition.

Walking and Losing Weight Improves Mobility for Older Obese individuals

A study conducted by a team of researchers from the Wake Forrest University observed that weight loss and walking can improve the mobility of older individuals with obesity and cardiovascular conditions by 20 percent. The study lasted for five years and involved 288 study participants. It is published online on the Archives of Internal Medicine.

The popular belief says that losing weight can be harmful to people at old age. But contrary to this, the researchers found that participating in physical activities and losing weight can be the best means of improving their mobility. According to lead researcher and Professor of Health and Exercise Science, Jack Rajeski, their research is one of the first large scale studies which shows that weight loss can improve the health of older obese individuals with cardiovascular health conditions. This gives health care practitioners more ways to address the needs of senior patients with limited to poor mobility.

Rajeski said that the statistics showing the increasing population of older adults call for a need to find cost-effective community-based lifestyle intervention programs to improve their mobility. In addition to this, they found that 60 percent of the people in this age group are only walking an average of one mile per week. The co-investigators include Michael Perri from the University of Florida, Jacquelyn McClelland and Lucille Bearon from the North Carolina State University, and professor of health and exercise science Peter Brubaker, Walter Ambrosius and Dr David Goff of Wake University. Rajeski added that a community-based preventive lifestyle intervention is very important.

The team of researchers partnered with three health care professionals and with the North Carolina Cooperative Extension to effectively conduct the study and gather reliable results. The study participants aged 60 to 79 were tracked over a period of 18 months and were divided into three groups. The control group was educated on successful aging, the other was asked to participate in physical activities and weight loss programs while the third group was limited to physical training.

The results from the group subjected to physical training showed significant effects but researchers found that the combination of weight loss and physical activity produced more notable results. The study participants exhibited improved mobility by 5 percent, while those who had limited mobility improved by around 20 percent. To observe their improvements, the participants were asked to take a 400-meter walk; this is a widely used method of measuring the mobility of senior individuals. The researchers said that prevention is very important for older people who are starting to lose their mobility since the symptoms can be progressive and often result to permanent disability.

Rajeski concluded that a person’s ability to walk without any assistance is vital in improving a person’s capacity to function better in the community. He added that the next step will be to establish a model that can be replicated at different areas in the United States and that they will be working with other institutions in the state to achieve this goal.

Natural Ways to prevent Obesity

Obesity is highly preventable. Though some researchers had found that some people are more genetically inclined to the development of the health condition, natural methods can be implemented in order to lower the risk.

The essential step is to maintain energy balance and participate in more physical activities. A person’s energy intake needs to appropriately respond to the person’s physical activities without taking his nutritional needs for granted. Foods rich in harmful fats needs to be avoided, while the consumption of fruits and vegetables as well as whole grains, legumes and nuts needs to be increased as these are energy-giving foods. The recommended physical activity is a minimum of 30 minutes of exercise in most days of the week. The initiative of maintaining a healthy weight needs to come from the individual and this needs to be for the purpose of promoting better health and preventing the onset of health conditions including obesity.

Sources
eurekalert.org
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A study conducted by a team of Australian researchers found that the increased supplementation of vitamin D and calcium can result to a significant increase in bone density and reduction in osteoporosis risk.

There are approximately 75 million people who suffer from the health condition in Japan, Europe and the United States. And according to statistics, women are four times more likely to develop the health condition than men.

A study conducted by a group of Australia researchers found that the supplementation of 400 IU of vitamin D3 and 800 milligrams of calcium can notably increase the bone strength and density of peripubertal female identical twins. The study was published in Osteoporosis International, a publication dedicated to discussing the issues on osteoporosis. The health condition is characterized by low bone density resulting to an increased risk of bone fracture and deformation of the wrist, spine and hip area.

The traditional approach in preventing osteoporosis aims to increase the person’s bone mass. And this can be achieved though calcium and vitamin D supplementation at pubescent years and in pre-menopausal age where the osteoporosis risk is noted to be higher. The bone build-up during the puberty years accounts to around 35 percent of a person’s adult bone mass.

Vitamin D and Calcium:  Effects on Osteoporosis

The researchers from the Australian Catholic University gathered a group of 20 identical twins and divided them into two groups. The first group was given a combination of vitamin D and calcium food supplement while the other served as the placebo group. The study lasted for six months and was the first to use pQCT, or peripheral quantitative computed tomography, to examine and measure the responses of the study participants’ bone structure. They found that the combination of vitamin D and calcium resulted to an increase in the study participants’ bone strength and bone density in the arm and shinbone by 4 to 66 percent depending on the specific bone area tested.

Earlier studies had already provided scientific evidence that calcium and vitamin D intake improves bone density and strength. A randomized trial conducted by a team of scientists from the University of Sheffield in the UK, for example, found similar results. The study was published in the February issue of the American Journal of Clinical Nutrition. In the study, the researchers observed that the supplementation of 792 milligrams of calcium resulted to an increase in the study participants’ bone mineral content and bone density. They also observed that the effects were reversed once the supplementation stopped.

The annual sales for calcium food supplements was about $993 million in 2004 according to the information provided by the Nutrition Business Journal. And this is projected to increase to $22 billion by 2013 according to the survey conducted by the Ipsos Public Affairs for the Council of Responsible Nutrition.

The Relationship between Calcium and Vitamin D

Calcium is an essential nutrient needed for the essential function of the nerves, muscles and the heart. The inadequate supply of calcium in the body often results to the development of osteoporosis. Studies show that the lack of calcium intake in early life can result to low bone density and increased bone fracture rate in adulthood. National surveys, however, found that people are not satisfying their daily calcium recommendation to promote and maintain bone health.

The recommended calcium intake for children and young adults aged 9 to 18 years is 1300 milligrams.  This is according to the National Academy of Science. In order to ensure that the risk of developing osteoporosis is decreased, it is important therefore, that one’s daily calcium intake is in accordance with the recommended intake. However, simply eating foods rich in calcium and taking calcium supplements is not enough. The body needs the help of precursors to promote calcium absorption so that it can be effectively utilized by the body. The active form of vitamin D is calcitriol. The substance is responsible for calcium absorption and the storage of calcium in the bones.

There are three ways a person can satisfy his vitamin D needs: these are through the skin, from supplementation and from diet. Vitamin D can be produced by exposing the body to sunlight. Exposure to the sun without any protection for a minimum of 15 minutes in a few days a week can give the body enough vitamin D to function properly. Medical experts also suggest a minimum of 400 to 600 IU of vitamin D a day from food and food supplements to promote better calcium absorption. The richest natural sources of vitamin D are liver, saltwater fish and egg yolks.

Natural Ways to Prevent Osteoporosis

Increasing the intake of vitamin D and calcium is the first step to reducing the risk of developing osteoporosis. The second step is to exercise regularly. Studies found that regular exercise, together with increased calcium and vitamin D consumption, can significantly reduce a person’s osteoporosis risk. Weight training can improve a person’s metabolism, tone the muscles and helps in maintaining health and strong bones. It is not important what kind of exercise a person does. But what is important is its frequency, intensity and consistency. Aerobics and weight training for a minimum of thirty minutes will make the bones stronger. Stair climbing, hiking, jogging and even dancing can produce enough movements keep the bones healthy and strong.

Eating foods rich in essential fatty acids is essential in keeping the intestinal lining healthy and more capable of absorbing minerals from the foods we eat. Vitamin A promotes better absorption of minerals like magnesium and calcium while antioxidants from natural sources helps reduce the risk of developing osteoporosis by protecting the bones from the damage caused by free radicals. Fruits and vegetables can also improve bone density by supplying the body with potassium and magnesium.

Get into the habit of having your bone density regularly checked. This is an important preventive measure to avoid the onset of osteoporosis. Bone density test will evaluate your osteoporosis risk and give you recommendations of whether you need to get more supplementation of vitamin D and calcium. Note that osteoporosis can remain undetected for years until you experience obvious symptoms like serious bone fracture and bone deformation. This makes early diagnosis very important.

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A new study discovered that regular consumption of fruits and vegetables greatly helps in reducing the risk of Ischemic Heart Disease.

Nowadays, more and more people are suffering from coronary artery diseases, also medically known as Ischemic Heart Disease (IHD). Ischemia happens when blood is restricted from entering a specific area, which causes the structures in that area to necrose, or to die, since blood carries with it life-giving oxygen and other essential nutrients. In the case of ischemic heart disease, blood supply is restricted from entering the heart.  Because of this, problems start to arise.

The development of Ischemic Heart Disease is dependent on the health of the blood vessels.  Arteries, for example, are the main sites for fatty plaque build-up.  When a person’s bad cholesterol level is too high, this would result to the accumulation of fatty deposits in the linings and the walls of the arteries.  Over time, this build-up will impede blood supply which will result to ischemia.  This is the main reason why health professionals have always emphasized the need to consume a healthy diet. Other risk factors for the development of IHD includes a family history of the said disease; when there is too much fat content in your daily diet; smoking; hypertension, and even the occurrence of a previous stroke or heart attack.

In the United States today, heart disease is the primary cause of death amongst the entire population. The primary cause of this ailment remains unknown but the number of risk factors is considerably high. It has been clear lately that the treatment of abnormalities of the body’s lipids can delay the progress of a possible atherosclerosis.

There are particular tests that can be done to know how much your ischemic heart disease has grown. Several diagnostic tests include electrocardiogram, echocardiogram, blood studies, x-rays, coronary angiogram and many more.

Eat More Fruits and Veggies

A recent study done in Europe investigated the relationship between the disease and diet and found out that those who get to eat a larger amount of vegetables and fruits seem to have a lower risk of suffering from ischemic heart disease. The said study was published online last January 19 at the European Heart Journal.

Their data showed that those who take in at least eight servings of vegetables and fruits everyday had about 22% lower risk of dying from Ischemic Heart Disease or IHD compared to those who eat less, or just about three servings a day. The lead author of the study, Dr. Francesca Crowe, stated that their research included more than 300,000 people from 8 different countries all around Europe.

According to Dr. Crowe, the bottom line of their analysis only says that if people would consume greater amounts of vegetables and fruits, then this would lead to a reduction in the number of IHD cases. However, she emphasizes that it is still important for individuals to live a healthy lifestyle by exercising and avoiding unhealthy habits such as smoking, substance abuse and drinking to the point of intoxication.

Natural Ways to Prevent Ischemic Heart Disease

Ischemic heart disease is considered to be a silent killer.  Sometimes, you go through life not knowing anything and when it hits you, it takes you aback. It is important, therefore, that you take note of these general measures that can help you prevent them from happening. The following are some of the most important ways that you can fight IHD, or any form of disease for that matter:

• Get Some Regular Exercise. Exercise can help a lot in improving your blood flow and even reduce the occurrence of abnormal heart rates. This can include simple changes in your routine like probably taking the stairs instead of getting on the elevator, or walking the four blocks to your favorite library instead of taking the cab. But of course, it is much better if you can commit to doing regular exercise that you would already consider as a habit like probably walking or jogging a few minutes every other day.
• Maintain A Healthy Diet. It is really very crucial that you watch what you eat when you are trying to monitor your cholesterol levels. You must be able to reduce it to a certain amount that would reach normalcy. Eat foods that are low in cholesterol and fats. It is also very important that you remember staying away from fats that are saturated. Your diet must include a lot of fruits and vegetables so that maintaining your ideal body weight would be less of a hassle.
• Live a Healthy Lifestyle. As much as possible, try to avoid smoking and avoid, or limit, your alcohol intake. It is very essential for you to always get to monitor your blood pressure and always keep things in control. Try to be happy all the time so that you will not be prone to heart attacks due to too much stress. If you are currently overweight, then it is about time to start thinking about lowering your total weight and bringing it back to normal.
• Talk to your Doctor. If you are overly worried with your heart’s condition, especially when you realize that you are not growing any younger, then you must not put off having regular check-ups with your doctor. It would not hurt that much if you would take the time to see him on a regular basis. These visits could include some tests or examinations that would try to figure out any possible threats to your heart and the rest of your body. Early diagnosis and treatment of Ischemic Heart Disease can definitely lead to total recovery. Through the years, lots of research has been done to promote and encourage fast and effective treatments for this ailment. It is very essential that you maintain a healthy lifestyle especially when it comes to making certain important changes in your diet and level of activity.

Remember this: a failure of the heart to function will lead to the loss of function of the other organs as well.  A deteriorating heart will cause a cascade of events which can sometimes prove to be fatal.  So if you love the people around you, do them a favor by loving your heart first – and then all else will follow.

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