A study showed that mindfulness meditation training in no less than 8 weeks can improve a person's brain structure.

An Introduction to Mindfulness Meditation

In Buddhist tradition, mindfulness meditation has the aims of realizing the true nature of reality by focusing on a single object. The object of concentration can be any physical object, an imaginary picture or, more commonly, the person’s breathing. The primary objective of mindfulness meditation is to keep the mind consistently focused on the same object for the entire period.

There are different organizations that promote mindfulness meditation as a regular habit to maintain and improve brain health. It is a practice that does not require any expensive equipment to perform. All you need to have is a quiet and well ventilated place, and a basic knowledge of how mindfulness meditation works. The goal is to focus your mind on the realities of the â€�now’ and be mindful of your actions and thoughts at the present time. Different studies show that mindfulness meditation can improve a person’s mood, boost the immune system and alleviate stress.

The first step is to find a comfortable and quiet place where you can sit for an extended period of time. You can choose to sit on the most comfortable chair you have at home and keep your back, neck and head straight at all times. Leave all thoughts of the past behind you and try to stay focused in the present. Notice your breathing and feel the sensation of the air flowing in and out of your body. Try to observe how each breath is different from the previous and keep doing this until it becomes instantaneous and effortless.

You will begin to think about other things like your worries, fears, anxiety and other thoughts of the past. Try not to ignore them, instead make an effort to acknowledge them lightly. Try to remain calm and re-direct your attention and focus back on your breathing. Being pulled away from your focal point will always happen at first. But as you practice, you will soon begin to have more control over your mind and you’ll get pulled out less frequently each time.

Mindfulness Meditation to Improve Brain Health

A team of researchers from the Massachusetts General Hospital found that mindfulness meditation can improve a person’s brain structure in just 8 weeks of continuous practice. The researchers gathered a group of study participants who participated in an 8-week mindfulness meditation program and measured their brain regions associated with stress, empathy, sense of self and memory. The study was the first to investigate the effects of meditation on the gray matter of the brain.

Lead researcher Sarah Lazar from the MGH Psychiatric Neuroimaging Research program said that mindfulness meditation does not only give practitioners a sense of physical relaxation and peacefulness but they had also reported physical and cognitive improvements as long-term benefits. She added that their study shows that the claimed benefits may be due to the resulting physiological changes of mindfulness meditation. The study gives evidence that the practice does not only give practitioners a feeling of temporary peacefulness but that it benefits them by creating positive changes in the brain.

The previous studies conducted by Lazar’s team already showed structural differences between people who practice mindfulness meditation from those who have no history of practicing meditation. They had observed an improvement in the cerebral cortex and in areas linked to emotional and attention integration. But the previous studies lacked the evidence to show that the differences were produced by the practice of mindfulness meditation.

In their most recent study, the researchers took magnetic resonance (MR) images of the brain structure of 16 study participants before and after they were subjected to 8 weeks of mindfulness meditation; the program was created by the University of Massachusetts’ Center of Mindfulness. The study participants also received meditation guides in the form of audio recordings in addition to their weekly mindfulness meditation meetings that focused on nonjudgmental awareness of the state of mind, feelings and sensations. They were also asked to track the length of time that they practiced mindfulness meditation each day. In order to overcome the weakness of their previous study, the researchers used a control group and took MR images of their brain with the same time interval.

The study participants who participated in the mindfulness meditation program reported an average of 17 minutes of meditation in a day. Their responses to a mindfulness exam also showed improvements compared to their responses before participating in the program. The MR images also showed increased gray matter density in the hippocampus which is known to be important for memory and learning. Increase in density in areas linked to introspection, compassion and self-awareness were also observed. The control group did not experience any of these similar changes.

A neuroscientist from the University of Miami said that the results of the study put some light on the effects of mindfulness meditation to the brain. She added that the study showed that stress can be reduced for a short 8-week period of practicing mindfulness mediation and that it opens more opportunities to investigate better ways of effectively managing stress-related disorders.

Other Health Benefits of Mindfulness Meditation

Different studies have found that mindfulness mediation will not only give a feeling of peacefulness and relaxation but that it can also produce long-term effects to the person’s mental abilities. Mindfulness meditation can help people improve their intentional response to the present moment. This results to making better decisions and will allow them to respond more effectively to stress. In the past, mindfulness meditation lacked the scientific basis to prove its claimed benefits. But scientific studies are slowly producing evidences to show that mindfulness meditation can create positive changes in the brain

The various health benefits of mindfulness meditation include:

• development of self-acceptance
• better pain management for chronic health conditions
• increased self-awareness
• improved immune function
• reduced blood pressure
• more effective management of stress, anxiety, depression and other related symptoms.
• For chronic illness, studies had found that mindfulness meditation can help patient better manage episodes of pain and prevent resulting emotional complications like stress and depression.

Sources
altmedicine.about.com
eurekalert.org
studenthealth.ucsf.edu

A study revealed that anthocyanins found in berries can help lower blood pressure and thus, manage hypertension.

Hypertension is otherwise known as high blood pressure or tensing of the arteries due to high pressure build-up. These arteries enable the transportation of blood from the heart to all the major organs and tissues in our body.  There are multiple causes of hypertension, such as obesity, chronic renal failure, diabetes mellitus type 2, renal infarction and even pregnancy. The normal blood pressure is within the bounds of 120/80, blood pressure ranging to 139/89 is categorized as pre-hypertension, and blood pressure of 140/90 and above is placed on the high category.

Symptoms of hypertension includes chronic headaches that goes on for days, vertigo or dizziness, nausea, heart palpitations, double vision or blurry, drowsiness, general fatigue, shortness of breath, and buzzing in the ears commonly known as tinnitus.

Hypertension Management

A treatment for this specific ailment varies but the most efficient cure for hypertension is using a complex approach. It includes patient’s history, age, gravity of the condition, therapy schemes that will concentrate on the ailment’s precise cause. Hypertension curable and it all begins with prevention.  This consists of keeping a healthy weight and lifestyle by avoiding excessive intake of alcohol, smoking cessation, and eating a well-balanced diet and regular exercise. Long ago, hypertension can only be controlled through the use of medications – but not anymore.

More natural forms of treatments are currently being introduced in the market. A study indicates that anthocyanins, a type of flavonoid found in strawberries, blueberries, cherries, purple grapes as well as in vegetables such as purple cabbage and beets, is helpful in alleviating high blood pressure.  According to a research study done by scientists from the Harvard School of Public Health, Harvard Medical School and a UK based University of Anglia, multiple intake of anthocyanins reduces the dangers of hypertension by up to 12 percent. Hence, the most important advantage one can get from taking in foods that are rich in anthocyanin is the management of hypertension. Cardiovascular diseases (CVD) are a result of chronic hypertension, and it is known to causes half of Europe’s death, and at the same time tallying Europe’s economy expense around $202 billion per year.

Research Findings

For an average span of 14 years, Harvard’s Eric Rimm led the researchers in gathering data from various subjects, consisting of 133, 914 women, and 23,043 men. Flavonoids and other subcategories were analyzed using questionnaires regarding food frequencies and were distributed every 4 years. An accumulation of 5,629 and 29,018 documented cases of hypertension were tabulated in men and women, correspondingly.

When the figures were finally reported, the researchers discovered that the topmost average consumption that ranges from 16.2 to 12.0 milligrams daily was correlated to an 8 percent reduction to the dangers of hypertension. On the other hand, a 12 percent increase in lowering hypertension risk was tabulated among subjects with ages from 60 and above, as compared to the nethermost consumption of anthocyanins, ranging from 5.7 to 6.8.

While no other subcategories of flavonoids were related to high blood pressure, researchers however, observed that the compound apeginin was linked to a 5 percent decrease in risk. When the maximum and minimum levels of intakes were compared, researchers added that a 6 percent reduction in the dangers of hypertension was noted for subjects over the age of 60 that has the topmost average consumption of flavan-3-ol catechin.  Also an important finding was documented stating that the consumption of blueberries among people of the same age group lessened their risk of hypertension by up to 10 percent compared to those who did not consume any blueberries. Dr. Rimm and his colleagues wrote that the results reinforce the theory that antihypertensive biological activities may be applicable to the processes of vasodilation linked with a particular flavonoid physical attribute.

Key Elements

According to Dr. Rimm and his colleagues, there is an existence of vast flavonoid structural varieties, but the likelihood that it can lower the effects of blood pressure is inadequate with regards to its similar anatomical composites which include the catechol and 4’ hydroxy flavonoids.

In addition, the research findings implies that distinct categories of flavonoids are connected with lowering blood pressure especially anthocyanins.  The data is highly significant due to the fact that anthocyanins are commonly found in blueberries, strawberries, cranberries, fruits that are normally consumed and can be easily added to a person’s dietary needs. Researchers also added that blackcurrants, blood orange juice and blueberries have an additional 500 mg of anthocyanins.

The researchers added, that the fundamental biological process wherein flavonoids helps control blood pressure comprise the influence of flavonoids with regards to the vascular movement of blood, vascular reactivity, and the process of glucose uptake.

However, researchers from the American Journal of Clinical Nutrition states that the research needs additional thorough investigations, which will include intervention analysis to assess the ideal dosage of foods that are rich in anthocyanin that could prevent hypertension and reinforce the recommendation and remedy of hypertension.

Additional Information Regarding Flavonoids

Other than hypertension, anthocyanin, the flavonoid compound is also recognized by countless laboratory researches.

• Based on findings, anthocyanin is also potent in preventing cancer by delaying the development of pre-malignant cells, hastening apoptosis, which effectively kills cancer cells in a faster rate.
• It also helps in controlling inflammation by dampening allergic reactions.
• It also cancels out enzymes that damage the connective tissue and its antioxidant properties blocks oxidants from destroying connective tissue.  Furthermore, it repairs proteins that were damaged in the blood vessel wall.
• Anthocyanins, at the same time hinders abnormal protein production, a significant importance for diabetic patients, since profuse protein production may lead to retinopathy which takes place when the body tries to repair leaks from damage capillaries.
• Lastly, anthocyanins may help prevent brain damage. Since the human brain is highly vulnerable to damage by peroxynitrite nitration of tyrosine excess in proteins and enzymes causing neurodegenerative ailments and possible brain trauma. The nitrates impede receptor sites, hence stopping neural growth and restorative processes.  Anthocyanins’ job is to aid the brain by protecting it against neurological diseases.

Sources
madsci.org
medicinenet.com
nutraingredients.com
chiro.org
wrongdiagnosis.com
symptoms-of-hypertension.com
en.wikipedia.org

A new research found out that low levels of folic acid in the blood is linked to age-related hearing loss in the elderly.

A common fact of life is this:  Ageing is inevitable. As a person gets older, the body undergoes changes as well – the skin starts to sag; vision may deteriorate with cataracts or age-related macular degeneration;  the sense of taste is affected, making everything seem to bland; joints become painful causing difficulty in moving about; cognitive skills may go downhill and hearing is less accurate.  These are just some of the examples of conditions associated with ageing, and there are many more left out.  Because of these changes, the person’s quality of life may greatly suffer.  The person starts to lose his much-valued independence especially in doing activities of daily living.  As such, his quality of life is compromised.

The loss of hearing is one of the major health concerns which have affected the public all over the world.  In fact, just in the United States alone, greater than 28 million Americans, whose ages are between 60 and 75, are diagnosed with age-related hearing loss – and they have no other choice but to deal with their loss.  However, even though the prevalence of impaired hearing is high, the organic basis of age-related hearing loss remains to be unknown.

The Link between Age-Related Hearing Loss and Folic Acid

A recent study was conducted in order to help find the answers regarding age-related hearing loss (ARHL). In the study, 126 Nigerian women and men ages 60 years old and above, were asked to participate in the study where they were interviewed face-to-face by a group of researchers and were then asked to undergo examination conducted by physicians.  All 126 participants had no known health conditions during the study and those who were discovered to have a history of ear surgery, ear trauma, ear infections, ear diseases, hypertension, stroke and diabetes were excluded from the study. Participants who were also exposed to ototoxic drugs such as diuretics, antibiotics and aminoglycosides, and those who had prolonged exposure to noise, were exempted from participating.

The author of the study, Akeem Olawale Lasisi, MBChB, FWACS, FMCORL, said that the findings of their study showed that low levels of folic acid present in an elderly person’s serum is significantly linked to high frequency hearing loss.  Low serum levels of folic acid are expected from the study population because they do not get enough medical attention than they deserve, according to the authors.  There is a need, therefore, to conduct more studies regarding the role that vitamins play when it comes to auditory function, especially in developing countries where there is a widespread case of malnutrition. The result of the study was published in Otolaryngology – Head and Neck Surgery’s December 2010 issue.

The authors emphasized that folate’s role in the functions of the vascular system, the nervous system and in cellular metabolism are essential in order for the auditory system to function well.

What is Folate?

Folate, otherwise known as vitamin B9, is a form of vitamin that is naturally found in some forms of food.  Before we all get confused about which term to use, here is one differentiating factor: Folate is naturally-made, while folic acid is synthetic, or man-made.  Folic acid is the one that is contained in supplements. The difference between the two, however, does not end here.  The body uses folate and folic acid differently in such a way that the body only uses and absorbs SOME of the folate, while it COMPLETELY uses and absorbs folic acid.

What does Folate, and Folic Acid, do?

Folate, and folic acid, is important inside the body.  It is involved in several physiological processes that helps maintain good health.

• For one, it helps in the production and the maintenance of new cells.  This is significantly valuable in periods where rapid cell division and cell growth occurs such as pregnancy and infancy. Physicians are constantly emphasizing the need for pregnant women to consume folic acid since this helps prevent congenital birth defects such as cleft lip, cleft palate, Spina Bifida and other defects of the neural tube.
• Another important function of folate is that it is needed in order to create the building blocks of cells known as DNA and RNA.  It is also essential in preventing DNA changes that may result to the development of cancer such as cancers of the cervix, colon and lungs.
• Children and adults alike require folate in order to produce normal and healthy red blood cells thereby preventing anemia.
• In addition, folate is vital for homocysteine metabolism, degradation and elimination.  Homocysteine is an amino acid that is present in the blood and is said to be toxic.   High level of homocysteine is a risk factor for peripheral vascular disease, stroke and coronary heart disease. The absence, or the lack of, folate may significantly increase the person’s risk for developing such medical conditions.
• Folic acid is also important in promoting and maintaining brain health, helping enhance a person’s mental and cognitive skills.
• It is also said to help promote healthier skin.
• Folic acid helps improve appetite and is also responsible for stimulation the production of essential stomach acids that helps with digestion.  It also helps maintain good liver health, protects the intestines from parasites, and helps prevent food poisoning.

Dietary sources of Folic Acid

Aside from taking folic acid supplements, eating certain types of food may also help improve the levels of folic acid inside the body.  The good news is that, you do not have to look long and hard in order to find these foods since they can be found at your local grocer’s shop.  All you have to do is to choose carefully and then you may start eating your way to good health.

Here are some of the foods that are considered to be rich sources of folic acid:

• Beef liver
• Cowpeas
• Spinach
• Asparagus
• Green peas
• Broccoli
• Avocado
• Peanuts
• Wheat germ
• Romaine lettuce
• Tomato juice
• Turnip greens
• Eggs
• Cantaloupe
• Raw papaya
• Raw banana

Sources
wordconstructions.com
vitamins-supplements.org
ods.od.nih.gov
eurekalert.org

A recent study has shown that pomegranate juice helps protect dialysis patients from infections, inflammation and tissue damage.

A good number of studies conducted in recent years have professed support to the wide range of health benefits brought about by the intake of pomegranate juice.  It is said to contain excellent amounts of antioxidants which helps boost a person’s immune system.  Also, pomegranate juice have shown potential effects in lowering bad cholesterol levels and blood pressure – very important effects especially for people diagnosed with diabetes and hypertension.

Aside from the mentioned health benefits, the results of a preliminary study have suggested that pomegranate juice can help protect the body against some complications of undergoing dialysis due to kidney disease, which includes the high death rate due to cardiovascular events and infections.  This is according to a paper presented at the 43rd Annual Meeting and Scientific Exposition of the American Society of Nephrology held in Denver, Colorado.

Effect on Patients under Dialysis

101 patients undergoing dialysis were enrolled in the study.  They were then divided into two groups: one group received pomegranate juice prior to every dialysis session, and another group received a placebo drink, thrice a week for a period of one year.  They were observed by Lilach Shema, a PhD candidate, Dr. Batya Kristal, FASN, (Western Galilee Hospital in Nahariya, Ruth & Bruce Rappaport Faculty of Medicine, Technion-Israel Institute of Technology in Haifa, Israel) and colleagues.

Results of the laboratory tests revealed that patients who consumed pomegranate juice exhibited reduction in inflammation and diminished oxidative stress damage caused by free radicals.  Furthermore, those who drank pomegranate juice had reduced risk of hospitalization brought about by infections. The findings of this recent study corroborate with the findings of previous studies saying that pomegranate juice contains powerful and effective antioxidant properties.

Pomegranate Juice also Good for the Heart

When data that was not included in the abstract was analyzed, it revealed that patients who consumed pomegranate juice also exhibited improved risk factors for cardiovascular conditions such as a reduction in blood pressure, improved lipid profile and lower cardiovascular events.  This suggests that the patients who drank pomegranate juice had better cardiovascular health compared to those who didn’t.  The said findings are in consonance with the other studied subjects, especially important for patients who are undergoing dialysis because a good number of patients with kidney disease die either from infections or cardiovascular-related causes.

The authors of the study said the their findings indicate that consuming pomegranate juice in controlled amounts coupled with a monitored and safe levels of potassium may help lessen complications that frequently occurs in patients undergoing dialysis.  It is very important to consider the involved risks in too much potassium content, most especially in patients with chronic kidney disease whose diets include potassium restriction.

Dr. Kristal said that more clinical trials should be conducted regarding the effects of pomegranate juice.  The study should be geared towards reducing the high morbidity rate related to cardiovascular events in patients with chronic kidney disease (CKD) and to put a stop to its deterioration to end-stage renal disease. The researchers said that the next decade may bring about an epidemic of CKD.

What is Chronic Kidney Disease?

Chronic kidney disease is a condition in which the kidney gradually, and permanently, loses its function. The kidneys are responsible for filtering the blood in order to get rid of excess water and waste products. Waste and water will convert into urine and will then be flushed out of the body. When the normal function of the kidneys is disrupted, waste products and excess water starts to accumulate.  This becomes toxic to the body which may affect various body parts.

The following conditions may cause chronic kidney disease:

• Uncontrolled hypertension
• Presence of kidney stones
• Heroin abuse
• Sickle Cell disease
• HIV Infection
• Atherosclerosis (hardening of the arteries)
• Polycystic kidney disease
• Glomerulonephritis
• Diabetes Mellitus (Types 1 and 2)

The worst stage of chronic kidney disease is the Stage 5.  This stage is also referred to as end-stage renal disease or kidney failure.  What happens is that, there is a near-total or total loss of kidney function.  Toxic substances, waste products and excess water start to accumulate which may cause various signs and symptoms to the patient.  When this happens, kidney transplantation or dialysis is needed for the patient to stay alive.

Common signs and symptoms include:

• Easy fatigability
• Pruritus (generalized itching)
• Dry skin
• Nausea and Vomiting
• Loss of Appetite
• Unintentional weight loss
• Headaches
• Swelling of the extremities (hands and feet)
• Problems in sleeping
• Amenorrhea (absence of menstrual periods)
• Excessive thirst
• Easy bruising
• Frequent muscle cramps and twitching
• Confusion
• Drowsiness

How to keep your kidneys healthy

• Avoid eating foods that contain high amounts of salt.
• Drink a lot of water.
• Avoid too much alcohol intake
• Visit your doctor for regular check-ups.
• Eat a balanced diet.  Include vegetables and fruits that are rich in polyphenols.  Examples include carrot juice, dried fruits, cauliflower, sun dried tomatoes, avocados, asparagus, green beans, beetroot, mushrooms and potatoes.

Other Benefits of Pomegranate Juice

As mentioned, numerous studies have been conducted regarding the health benefits of pomegranate juice consumption.  Despite its benefits, pomegranate juice contains high amounts of sugar, so remember to drink moderately.

Other known benefits of pomegranate juice are:

• In a study published in Journal of Agricultural and Food Chemistry, pomegranate juice helps reduce the risk of prostate cancer.
• In the Clinical Nutrition journal, researchers said that drinking pomegranate juice boosts the quality of sperm in men.
• Pomegranate juice helps stop the progression of Alzheimer’s disease.  This is the result of a study published in the Neurobiology of Disease journal.
• Studies conducted in Israel have shown that pomegranate juice helps fight breast cancer.  It destroys the cancer cells but leaves healthy cells unharmed.
• Studies conducted with the use of mice have shown that drinking pomegranate juice may prevent lung cancer development.
• For pregnant women, consumption of pomegranate juice helps protect the neonatal brain from damage.
• Pomegranate juice is also good for the heart – it prevents the build up of fatty plaques in arteries which could cause heart attacks and stroke.

Sources
emedicinehealth.com
kidney.niddk.nih.gov
healthdiaries.com
naturalnews.com
naturalnews.com
eurekalert.org

A recent study has associated high levels of job strain to an increased risk of cardiovascular disease.

The findings of a research study submitted to the Scientific Sessions 2010 of the American Heart Association revealed that women who conveyed having higher levels of job strain possess a 40 percent higher risk for the development of heart diseases such as heart attack.  Their risk of undergoing surgical procedures in order to unblock clogged arteries is also higher. This is in contrast to women who reported to have lower levels of job strain. Furthermore, researchers said that insecurity in one’s job, or the dread of losing a job, was linked to cardiovascular diseases risk factors which include being overweight, increased cholesterol levels and being hypertensive (high blood pressure).  However, they emphasized that it does not have a direct association with cardiovascular death, invasive procedures performed on the heart, stroke and heart attacks.

Job strain is a psychological stressor wherein a person is said to have an unusually demanding job but that does not give her the authority to make decisions, or does not provide opportunities for her to showcase her creativity and skills.

According to the senior author of the study, Dr. Michelle A. Albert, M.P.H, the results of the study shows that there exists clinically documented immediate, as well as long term, consequences of job strain to a person’s heart health, especially in women. She stated that a person’s job as the capability to negatively or positively affect health.  Therefore, people should start paying more attention to the pressures of their job and make it a part of their complete health package.  Dr. Albert is also an associate physician at Boston, Massachusetts’s Brigham and Women’s Hospital.

17,415 women took part in the momentous Women’s Health Study where researchers did an analysis on job strain.  The women who provided information were healthy health professionals, had a mean age of 57 years and primarily of Caucasian descent. Information regarding their job insecurity, job strain and risk factors of heart disease were asked from them.  A 10-year monitoring period was imposed in order to determine the occurrence of heart disease.  Utilizing standard questionnaire, the researchers assessed job insecurity and job strain.

For women who conveyed high job strain, there was a 40 percent higher risk for balloon angioplasty, coronary artery bypass surgery, ischemic strokes, heart attacks and death. The increased in the risk of a heart attack was up by 88 percent, and a 43 percent risk of invasive procedure or bypass surgery was seen.

Women who were in jobs that gave them low control and high demands had greater risk for developing cardiovascular disease long term.  The same is true for women with jobs that have a high sense of control and with high demands.  This is according to Natalie Slopen, Sc.D.  She is the head researcher as well as a fellow of postdoctoral research of Harvard University’s Center on the Developing Child located in Boston.

Earlier research studies regarding job strain and its effects have been concentrated on men and cardiovascular conditions were somewhat restricted.  Dr. Albert said that it is important for employers, hospital and government entities, and potential patients to keep track of apparent job strain in employees and to begin programs that helps ease job strain and maybe positively impact cardiovascular diseases prevention.

What is Stress?

Stress is a fact of life.  These are external forces that affect the individual and she responds in different ways that ultimately affects her and her environment.  There is a relationship between the person and all that surrounds her – nature, work, family, friends, etc. Examples of external factors include:

• Day-to-day circumstances
• Difficult times
• Everyday challenges
• Home life
• Relationship with other people
• Job
• Physical Environment

But there are internal factors too, and these can determine the body’s capability to deal with, and respond to, external stressors.  This would encompass:

• Quality of rest and sleep
• Emotional well-being
• Fitness level
• General health
• Nutritional status

The Dangers of Stress

Janice Kiecolt-Glaser, a psychologist, and Ronald Glaser, an immunologist and virologist, both from the Ohio State University, conducted a study as to the effects of stress in a person’s immune system. They discovered that stress suppresses the function of the immune system, making the person more prone to infections. Their study revealed that stress triggered the release of pro-inflammatory cytokines, substances that initiate inflammatory reactions.  Once it becomes chronic, it seriously disrupts the body’s capability to heal wounds and fight infection – and it increases a person’s risk for developing various conditions such as type 2 diabetes, osteoporosis, and heart disease, among others.

Natural Ways to Reduce Stress

• Set aside a time for peace and quiet, preferably in the morning.  You may choose to do yoga, to meditate, or to pray – basically anything that would allow you to find a place of solitude, even for just a few minutes a day.  This will help you attain the right frame of mind in order to go through another stress-filled day.
• Exercise can give you a boost and reduce stress.  It releases endorphins – feel good hormones – which would help alleviate stress.
• Reduce your intake of alcohol, caffeine, carbohydrates and sugar.  Too many carbohydrates will overload your body with sugar.  This depletes vitamin B in our bodies, which is important in maintaining the health of the nervous system.
• Make use of herbs to calm yourself.  A cup of chamomile tea before bedtime will help you relax; ginseng has been known to enhance the body’s resistance to stress.

30 Stress Relievers

1. Wake up early
2. Wear comfortable clothes
3. Write things down
4. Choose your friends – avoid negative people
5. Make copies of important documents
6. Have a spare key
7. Learn to say “no”
8. Be generous with praise, even to yourself
9. Listen more, talk less
10. Get enough sleep
11. Remember that you always have a choice
12. Smile more often
13. Develop a good sense of humour
14. Strive for excellence, but not perfection
15. Have a good support system
16. Do something new
17. Say goodbye to a bad habit
18. Read
19. Set goals
20. Believe in yourself
21. Have faith in the goodness of other people
22. Recognize that you cannot do everything by yourself – ask for help
23. Accept help
24. Make good use of your time
25. Apologize
26. Ask for directions
27. Keep in mind that it’s okay to cry sometimes
28. Spend time with children
29. Pay your bills on time
30. Breathe

Sources
eurekalert.org
medicinenet.co
scientificamerican.com

Why energy drinks are jeopardizing your health and what to do to energize yourself naturally

Drink at Your Own Risk

Energy drinks are all the rage these days.  Whether it’s Red Bull or Amp, Rockstar or Monster, 5-Hour Energy or Bawls, all of them promise to deliver amazing amounts of vitality and dynamism…so much so that you’ll wonder how you ever got along without it!

Claims like these sound truly fantastic, which is to say that they sound too good to be true.  But what sets these claims apart from so many other unrealistic company claims is that they actually deliver.

If you haven’t experienced the energy lift yourself, no doubt you have friends or family members who have experienced these jolts of energy.  These eight to 16 ounce cans are packed with so much caffeine and herbal stimulants, they make coffee seem like a kids drink.  And truth be told, by comparison, it is!

For example, the average cup of coffee has between 60 and 120 milligrams of caffeine.  Your average energy drink?  Try 200 milligrams (Arizona Green Tea Energy), 360 milligrams (Boo-Koo Energy) even 500 milligrams of caffeine per can!

Despite energy drinks popularity with the general public, several states are putting consumers’ health before the almighty dollar and removing energy drinks from store shelves and chill zones.  For example, the highly controversial energy drink Four Loko – the “four” referring to the absurdly high amounts of the four ingredients caffeine, taurine, guarana and alcohol – has been banned in the state of Michigan after nine Washington state college students were hospitalized after drinking it.  New York and Oregon are on the brink of following Michigan’s lead.

Should Energy Drinks Be Banned Entirely?

While no one is happy to see 20-somethings hospitalized, this may have been just what the doctor ordered to get people’s attention regarding why all energy drinks – not just Four Loko – may need to be banned.

My concern about the health effects of energy drinks comes after the release of a University of Texas at Houston study that examined the potential health risks associated with energy drink consumption.

John Higgins and his team of researchers looked at the ingredients of a wide array of energy drinks extending all the way back to 1976 – which was right around the time energy drinks became pretty mainstream in America – to today.  He also looked at the studies other researchers have done on energy drinks, though there haven’t been many.

His analysis revealed that cases of serious side effects – like heart attack, seizures or death – have been few and far between.  Nevertheless, the side effects he did observe were concerning enough for Higgins to say that they’re risky to drink.

Writing in the pages of the journal Mayo Clinic Proceedings, Higgins and his colleagues say, “[People are] not rats, but consumption has been shown to be positively associated with high-risk behavior.”  The high-risk behavior he’s referring to involved bizarre behavior exhibited by rats during a separate study, wherein the rats displayed symptoms indicative of anxiety and self-mutilation.

Higgins noted other less severe, but nevertheless worrisome symptoms that come with energy drinks, like dehydration and elevated blood pressure levels in people that drink them.

Speaking to Reuters Health, Higgins said the best way to go about addressing the health costs of these energy drinks is greater regulation.  There is very little regulation on these drinks today, Higgins said, so companies can put whatever they want in them, and as much of what they want in them.

“Whenever you have a situation like this, you are going to run into problems,” Higgins said.

Energy Drinks Be Gone

Here’s the bottom line:  Don’t buy or consume so-called “energy” drinks.  Avoid them entirely.

It’s not that caffeine and herbal stimulants prima facie are bad; it’s the amount used that’s bad.  Caffeine is a fine thing when taken in moderation.  It increases awareness and can give you an extra energy boost when you want to rep out that last bench press.  But when used in excess, it ruins your sleep patterns, leaves you headachy if you’ve been taking it regularly and suddenly stop, and elevates your blood pressure to unsafe levels.

Far better to pursue natural ways of increasing energy.

Energize Yourself the Natural Way

There are lots of ways to natural increase your energy.  One of the best ways is to establish a regular exercise routine.  This may seem like putting the cart before the horse (a lot of people need energy to exercise, rather than exercise to get energy), but studies have shown that the physical act of moving increases energy levels.  A study published in a 2006 edition of Psychological Bulletin found that sedentary people who exercised regularly improved their feelings of fatigue considerably.  And this was true in 90 percent of the cases they reviewed!

Another way to find energy is by getting into the proper mindset, because much of your energy level depends on your attitude.  My colleague Steve G. Jones and I write about this fact in considerable depth in our book You Can Attract It.

Even if you don’t feel particularly energized, act it!  One of the worst things you can do in life is acting on your emotions at the moment.  After all, how often do we feel like going to work?  How often do we feel like brushing our teeth?  We do these things because it’s what life and good hygiene demand.  And an energetic physical you demands an energetic mental you.  As the saying goes, fake it until you make it!

Finally, take an inventory of what you’re eating from day to day, meal to meal.  There are a lot of foods that drain your energy levels by spiking your blood sugar, which send you crashing with feelings of lethargy and listlessness an hour or two later.

Energizing foods are those that are primarily carbohydrate-based.  Now, that doesn’t mean that any old carbo will do; you want to seek out foods that will fill you up without weighing you down.

Thus, fruits and vegetables are your best options.  These include blueberries, cantaloupe, tomatoes, bananas and spinach.  Bananas are particularly energizing, as they contain lots of potassium, a vital electrolyte that help stabilize blood sugar levels and maintain proper muscle and nerve function.

Other energizing foods are healthy fat foods.  While the body prefers to use carbohydrates as its primary source for energy, fats have the highest concentration of energy.  Thus, eat healthy sources of fat, which include protein sources like salmon, mackerel and herring; vegetable sources, like avocado; nuts, like almonds, walnuts and pecans; and seeds, like sunflower, chia, flax and hemp.

Follow these tips and you’ll be well on your way to a happier, energetic, livelier you!

Sources
newsmaxhealth.com
abcnews.go.com
energyfiend.com
naturalhealthontheweb.com
webmd.com
medicinenet.com
askmen.com

Researchers found out that people with poor sleep quality have higher inflammation levels which could increase the risk for stroke and heart disease.

Alana Morris, MD, a fellow of cardiology at Emory University School of Medicine, will be presenting the findings of a recently concluded study at the American Heart Association Scientific Sessions which will be held in Chicago on Sunday, November 14, 2010. The findings are the results of a survey involving 525 middle aged people who participated in the Morehouse-Emory Partnership to Eliminate Cardiovascular Health Disparities, or META-Health – a study about the participants’ duration of sleep and quality of sleep.  Several experts were a part of the META-Health study.  Medical experts who served as co-directors were Gary Gibbon, MD, the director at Morehouse School of Medicine’s Cardiovascular Research Institute; and Emory’s Cardiovascular Research Centre’s director, Arshed Quymi.  The director of Emory University’s Sleep Program, Donald Bliwise, also extended help by providing additional guidance.

Details of the Study

According to Dr. Alana Morris, acute deprivation of sleep results to changes in the function of the blood vessels, as well as an increase in inflammatory hormones production.  However, Dr. Morris emphasized the need for more research studies regarding the physiologic effects of persistent lack of sleep. Furthermore, she added that previously conducted studies which examined the response of the body to lack of sleep have utilized subjects who have been acutely deprived of sleep for over 24 hours in experimental sleep labs and nothing like this has been examined in epidemiologic studies.

For the META-Health study, researchers performed an assessment of the participants’ quality of sleep, making use of the Pittsburgh Sleep Quality Index survey. The study population’s median sleep score is six, and getting a score which is more than six is deemed poor.  The data were also analyzed basing on the subjects’ sleep duration (in hours).

Subjects, who stated six hours of sleep, or fewer, were seen to have increased levels of three inflammatory markers.  The markers were C-reactive protein, Interleukin-6 (IL-6) and fibrinogen.  The average levels of C-reactive protein in subjects who reported less than six hours of sleep were approximately 25 percent greater than the people who had six to nine hours of sleep.  C-reactive protein in people who lacked sleep was 2 mg per litre, while those who had enough sleep had 1.6 mg per litre.  The difference between the two groups was still considered significant, even when recognized risk factors were corrected such as obesity, diabetes, blood pressure and smoking.

Significance of C-reactive protein

C-reactive protein is significantly used as an important marker for the risk of heart disease and inflammation. People with C-reactive protein levels which are more than 3 mg per litre have twice the risk of having a heart attack, as compared to people with low C-reactive protein levels.  This information is according to the Centers for Disease Control and Prevention (CDC) and the American Heart Association.

According to Dr. Morris, the levels of C-reactive protein in people who had little sleep were higher.  However, it was still within the range of what health experts consider to be low to intermediate risk. But she points out that the population of their study was a representative of the community-based population and not patients who are in hospitals or those with known heart diseases, so their population study have overall lesser risk and lower levels of C-reactive protein compared to people who belong to the high risk population utilized in some studies.

Morris added that inflammation might be the reason why poor quality of sleep increases the risk for stroke and heart disease. She said that whether or not the lack of sleep directly contributes to cardiovascular mortality is still questionable.

Short Sleep or Long Sleep?

Past research studies have shown that individuals who get to sleep for seven to eight hours each night live the longest, and those who have too short or too long sleep duration results to a higher mortality.  Researchers discovered that sleeping for too short or too long a time are often associated with psychological stress, diabetes, obesity and high blood pressure which are risk factors for the development of stroke and heart diseases.  But in the META-Health study, subjects who slept longer than nine hours did not exhibit significantly greater inflammation marker levels.

How to Sleep Better

While some people have the ability to fall asleep instantly as soon as their heads hit the pillow, there are some unfortunate ones who find it difficult to sleep.  For them, sleep just doesn’t come easy.  If you belong to the latter category, here are some tips on how you can sleep better:

Set a Routine

Setting and following a routine is an appropriate way to condition your body.  It is like setting your internal body clock, which goes off at specified times.  Before going to bed, you may set rituals – take a bath, apply lavender lotion, drink warm milk, read a few pages of your favourite novel before you turn off that bedside lamp.  Stick to this ritual and you will find how easy it is to fall asleep once everything is done.

Also, go to bed at a regular time each night and wake up at the same time each day. Do this even on weekends, even if it is so tempting to sleep and wake up late.

Eat Right, Drink Right

• Refrain from eating big meals during dinner, especially those that contain high levels of fats since it takes too long to digest.  Also, avoid acidic and spicy foods since this may result to heartburn and stomach trouble.
• Increase your consumption of foods that are rich in vitamin B complex such as whole grains, legumes, wheat germ, fish, and egg yolks; and vitamin C such as tart fruits and green leafy vegetables.  These vitamins aid in converting tryptophan (mainly found in milk) to serotonin which helps you achieve deep sleep.
• Avoid drinking alcohol before going to sleep since it would greatly affect the quality of your sleep by letting you wake up in the later part of the night.
• Caffeine causes problems in sleeping even if you drank it ten hours before sleeping.  So it would be wise to reduce your caffeine intake.
• Do not drink too much liquid at night.  Large amounts of tea, juice, soft drinks and even water can wake you up and cause frequent trips to the bathroom.

Go Natural

• Do not use sleeping pills.  There are other effective and safer ways to sleep.
• Drink chamomile tea before sleeping.  It has been used for over 1,000 years and is said to induce sleep and improve its quality.
• Hops pillows, or those that contain the herb Humulus lupulus, is helpful for people with insomnia.  It is said to have sedating and calming effects, helping a person sleep better.
• Adding lavender oil when bathing before going to bed is helpful since it gives a calming and relaxing effect and it enhances the quality of sleep.

Sources
life123.com
helpguide.org
eurekalert.org

A recent study suggest that eating of eggs should be done in moderation, especially for people at high risk for heart diseases.

A review regarding the dangers of cholesterol present in a person’s diet, especially for those who are at risk of a stroke or heart attack, was published by three leading physicians in the Canadian Journal of Cardiology. The review was actually a warning, saying that one of the leading sources of cholesterol are egg yolks, which may contain cholesterol levels from 215 to 275 mg, depending on its size. It was actually compared to Kentucky Fried Chicken’s Double Down bun-less sandwich made up of cheese and bacon in between two slabs of fried chicken.  KFC’s one-of-a-kind sandwich is said to contain a cholesterol level of 150 mg.  For patients who are at risk of developing diseases of the heart, a limit to their total dietary cholesterol is set:  it should be less than 200 mg of cholesterol on a daily basis.

Dr. David Spence from The University of Western Ontario, a stroke prevention expert; Dr. David Jenkins, a nutrition expert coming from  Toronto’s St. Michael Hospital’s Risk Factor Modification Center; and Dr. Jean Davignon, a cholesterol expert from Montreal’s Clinique de nutrition métabolisme et athérosclérose, were the three physicians who conducted and published the review.

Dr. Spence, a scientist and professor at Robarts Research Institutes’ Schulich School of Medicine & Dentistry, said that the aim of the review is to put cholesterol into the spotlight, mainly because there have been a pervasive misconception among some physicians and the Canadian public as well, saying that consuming more and more amounts of egg yolks and dietary cholesterol is harmless.  He said that most of this has something to do with efficient marketing of eggs.

The said review made a commentary with regards to the difference between dietary cholesterol and fasting cholesterol levels.  It also tackled two large-scale studies which illustrated that no harm is done when egg is consumed by healthy people.  The authors of the review pointed out that in both previous studies, subjects who developed diabetes as they were consuming one egg per day had a two-fold risk of developing cardiovascular diseases as compared to the subject who ate less than one egg per week.  Furthermore, the studies indicated that consuming eggs on a regular basis brought out a significant increase in the development of new-onset diabetes mellitus.

As a conclusion, the authors said that the value of egg white remains to be unquestionable.  It is still an important source of protein that is excellent in quality.  However, egg yolks are another story.  The high levels of cholesterol present in an egg yolk is enough reason for it not to be eaten indiscriminately, especially by adults who are at risk for cardiovascular diseases.

The Egg in Focus:  Why You Should Not Stop Eating Eggs

The result of the review is enough reason for you to back down on eating eggs, stop altogether and look for other sources of protein.  WRONG.  Truth of the matter is, the egg is one of the best sources of high-quality, low-cost protein, supplying 11.1 percent of a person’s daily needs.  But this does not mean that we can all simply discount the findings of the study and consider it as untrue.  What the study was trying to tell us is that, everything should be done in moderation.  Too much of something is bad, and in this case, too eating too much whole eggs (the white and the yolk) is not advised, most especially for people who are at high risk for diseases of the heart.

Eating whole eggs, especially organic ones, does wonders for the body.  This may be the perfect time to weigh in on the advantages and disadvantages of eating eggs.

Eggs Boost Brain Health

One of the health benefits of eggs is their role in one’s diet as a good source of choline, an important component in body structures such as cell membranes as it maintains the cell’s integrity and flexibility.  Choline is also needed for the production of acetylcholine, a neurotransmitter that transmits messages to and from cells, especially in the brain. Sufficient amounts of choline allows proper functioning of the brain cells, helping improve one’s thinking, memory, judgment and other brain functions.

Although the human body is capable of producing choline, it cannot produce sufficient levels enough for the body’s use.  Lack of choline may cause deficiency in folic acid, another form of vitamin B that is critical for one’s health.

Eggs Reduces Inflammation

Again, the choline found in eggs are responsible for reducing the levels of inflammatory markers inside the body.  This is according to a study conducted by Greek researchers , the result of which was published in the American Journal of Clinical Nutrition. For subjects whose diets were supplemented with choline and its betaine metabolite, the levels of inflammatory markers such as tumour necrosis factor alpha, C-reactive protein, and interleukin-6 were 20 percent lower compared to the subjects with low intake. These inflammatory markers have been linked to various conditions which includes type-2 diabetes, Alzheimer’s disease, cognitive decline, osteoporosis and heart disease.

According to the study, the richest source of choline is found in the egg yolk.

Eggs Help in Losing Weight

A controlled, randomized trial involving 160 obese and overweight men and women was conducted by Dhurandhar and company.  The participants were divided into two groups:  one group was given breakfast with two eggs, and the other group was given a bagel for breakfast. The amount of calories was calculated in order to ensure that both groups receive the same amount of calories. The study was conducted for a period of 8 weeks, where the participants had to eat their assigned breakfast menu 5 days a week.

After the 8-week period, results showed that the egg-eaters lost weight, two times more than their bagel-eating counterparts.  They also had an 83 percent reduction in waist circumference, and they reported better energy levels.

Eggs are good for the Eyes

Egg yolks contain large amounts of carotenoids, specifically zeaxanthin and lutein.  Studies have shown that increased dietary intake of zeaxanthin and lutein is linked to a significant reduction in the risk for developing age-related macular degeneration and cataract. The studies were conducted by at the University of Massachusetts.

Eggs help prevent Blood Clots

According to a study that was published in Biological and Pharmaceutical Bulletin, proteins contained in egg yolk are responsible for inhibiting the aggregation of platelets.  It also prolongs fibrinogen to fibrin conversion time thereby reducing the possibility of blood clot formation.  Blood clots pose as a health threat when it impedes blood circulation.

Sources
healthdiaries.com
whfoods.com
eurekalert.org

The results of a recent study revealed that DHA, a component in fish oils, can limit the severity of brain damage in stroke patients when administered up to 5 hours after the onset of stroke.

A group of researchers from the Health Sciences Center of Louisiana State University has conducted a research showing the benefits of Docosahexaenoic acid (DHA) against brain damage when it is given up to 5 hours after a stroke.  Dr. Nicolas Bazan led the team of researchers in this study.  He is a Villere Chair, a Boyd professor, and the Director of the Neuroscience Center of Excellence at the Health Science Center of LSU.  The results of their study revealed that an important component of fish oil, DHA, acts as a strong therapeutic agent that can provide protection to brain tissues and help encourage recovery in an experimental representation of acute ischemic stroke, even if the treatment is deferred by up to 5 hours.  The findings of the study are very significant because, not only does it provide a new treatment approach for stroke, but it also provide necessary information when it comes to how long the therapeutic window really is.  The said research was funded by the National Institutes of Health (NIH), the results of which are published in the Translational Stroke Research journal.

The Brain:  What causes stroke?

For any organ to function properly, it needs a continuous and sufficient supply of blood since blood carries glucose and oxygen, which are necessary requirements in order for cells to live.  The brain is one important organ that cannot tolerate a lack, or the absence, of blood supply.  When blood supply to the brain is interrupted, brain cells die.  This is a condition called cerebrovascular accident (CVA), or more commonly referred to as stroke.

There are different reasons why the blood supply to the brain is disrupted.  First, when the arteries are either narrowed or hardened, blood supply becomes seriously impaired.  The narrowing of the arteries is called atherosclerosis, and it happens when a person has been overly consuming the wrong kind of cholesterol – the bad one.  Fatty plaques deposit into the walls or linings of the arteries.  Over time, the arteries, which are the blood’s passageway, becomes overly narrowed by the fatty deposits, and blood flow becomes difficult and sluggish.  Not only does this cause lesser blood flowing to the brain, but it places the person in great danger of embolism.  The pressure exerted by blood flowing through narrow arteries may cause debris to lodge off, travel through the bloodstream, and then obstruct one of the major arteries that provide the brain its blood supply.

Another reason for the disruption of the blood supply to the brain is the occurrence of an aneurysm in an artery inside the brain.  Aneurysms are small pouches that are filled with blood, and the presence of which is considered to be abnormal.  When an aneurysm ruptures, blood will spill out from the artery, which will compress structures inside the brain.

When blood supply is cut off, an irreversible damage occurs to the core tissue located at the spot of the blockage.  The penumbra, or the core’s surrounding tissues, may also be damaged but the difference lies in the fact that it has the potential of being salvaged.  But there is a certain life span to the penumbra because, after a few hours where blood flow is not re-established and no measures are done to protect the neurons, it may also undergo irreversible damage.  This is the part where the research findings become very significant.

The Study Details

In order for the researchers to know how effective DHA is in the treatment and recovery of stroke patients, the research team from LSUHSC administered either saline or DHA intravenously at the third, fourth, fifth and sixth hours after the start of stroke.  The subjects then underwent an MRI test which revealed that neurological deficits were decreased because of DHA administration.  Treatment with DHA assisted in neurobehavioral recovery and reduced the swelling in the brain.  Destroyed tissue size was reduced by approximately 40 percent when DHA was given at 3 hours, 66 percent at 4 hours, and 59 percent at 5 hours. DHA treatment also triggered the production of Neuroprotectin D 1 (NPD 1) which exerts a protective effect on neurons.

Risk Factors for Stroke

The World Health Organization says that 15 million people all over the world experiences stroke per year, and the number of deaths is at 6 million. For people aged 60 and above, stroke is the second most common cause of death and is the foremost cause of long-lasting disability regardless of country of origin, ethnicity, gender and age.  In the United States alone, it is estimated that the indirect and direct costs of stroke amounts to almost $74 billion.

The most common risk factors for stroke are as follows:

• Smoking
• Increasing age
• Diabetes
• Heart valve disease
• Patent foramen ovale
• Atrial fibrillation
• Hypercholesterolemia, or high cholesterol levels in the blood
• Hypertension, or high blood pressure

The Reasons Why DHA is good for You

DHA is one of the two types of Omega-3 fatty acids and the best sources of Docosahexaenoic acid (DHA) are fish oil.  Good fish oil, obviously, comes from good fish – the examples of which are mackerel, hoki, salmon and herring. Here are some quick facts about the benefits of DHA consumption:

• Docosahexaenoic acid (DHA) is essential for the growth and functional development of the brain in infants.
• DHA is essential for pregnant women as it helps in the functional development and growth of the infant’s brain.
• DHA is important for adults since it helps maintain normal brain function.
• Consuming plentiful amounts of DHA in the diet enhances one’s ability to learn.
• A decrease in the levels of DHA present in the brain is linked to the development of cognitive problems and causes its decline especially during aging.
• DHA helps prevent cardiovascular diseases since it reduces triglyceride levels in the blood.
• DHA decreases thrombosis and at the same time, it prevents the onset of abnormal heart rhythms (cardiac arrhythmias)
• Diseases such as some forms of cancer, thrombosis, myocardial infarction, adult-onset diabetes mellitus, depression, atherosclerosis, arthritis, and hypertension can greatly benefit from the positive effects of DHA.

Sources
medicinenet.com
healthyomega3.com
omega-3-fish-oil-guide.com
ncbi.nlm.nih.gov
eurekalert.org

A recent study has found out that the consumption of concentrated orange juice helps in lowering LDL-cholesterol in the body.

Much has been said about the effects of having high levels of LDL in the body.  Low Density Lipoproteins (LDL) are commonly known as the bad form of cholesterol and have been greatly associated with a higher risk of developing diseases of the heart that may lead to life-threatening conditions such as stroke and heart attack.  This is due to the fact that when LDL cholesterol levels become too high, they have the tendency to stick to the walls of the blood vessels, which causes fatty plaque build-up, leading to a condition known as atherosclerosis. As previously stated, high LDL level is a chief risk factor for heart attacks and stroke.  This explains why LDL is called as the “bad” cholesterol.

It is not strange, therefore, that people are becoming more and more concerned with their cholesterol levels.  Numerous research ventures have been conducted with the main goal of finding ways to lower down LDL levels.  One such venture is the result of a study which was published in Nutrition Research, suggesting that the intake of a concentrated form of orange juice has the potential of reducing LDL cholesterol levels, especially in people with high levels of cholesterol in their bodies.  Concentrated orange juice, which contains high amounts of flavonoids, does not only exert its effects on the LDL cholesterol levels, but also in a person’s lipid profile, by escalating the transfer of free cholesterol.

The authors of the study, headed by Thais Cesar from Brazil’s Sao Paulo State University, said that the effects of taking in orange juice may be considered as beneficial to people with normal cholesterol levels, and those diagnosed with hypercholesterolemia (elevated cholesterol levels in the blood).  The researchers went on to report that consuming orange juice has become a part of a person’s dietary habit worldwide.  However, the practice of consuming concentrated forms of orange juice has become quite popular over the years.

Concentrated or Fresh?

It is best to point out that concentrated orange juice contain high amounts of flavonoids as compared to fresh orange juice. These flavonoids are naringin, hesperitin as well as polymethoxylated flavones (PMF).  The difference lies in the manufacturing process.  Concentrated orange juice makes use of the entire orange fruit.  This means that essential oils and pectin, which are found in the peel, are included in the concentrated form.

Other studies that have been conducted previously have shown that supplementation with naringin, hesperitin and PMF can indeed reduce the level of triglycerides and low density lipoprotein circulating in the blood.  At the same time, studies about the consumption of orange juice or the flavonoids in an orange extract have also shown favourable effects on the levels of plasma lipids.  Despite all these valuable information regarding orange juice, its function towards serum lipids have been hardly ever investigated.

Details of the Study

The consumption of orange juice reportedly caused a decrease in the LDL cholesterol levels of the hypercholesterolemic group, but did not have any effects on the normolipidemic group.  It was noted, however, that the triglycerides and the high density lipoprotein (HDL) cholesterol levels remained unchanged for people from both groups. The researchers further reported that the transfer of free cholesterol to HDL intensified in both groups, but a decrease in phospholipid and triglyceride transfers was observed.

For subjects with normal cholesterol levels (normolipidemic group), the intake of orange juice elicited a 48 percent increase in the transfer of free cholesterol, and 9 percent in phospholipid transfers.  The hypercholesterolemic group exhibited a 22 percent increase in free-cholesterol transfer, but the transfer of phospholipids decreased by 10 percent, and transfer of triglycerides went down by 23 percent after the intake of orange juice.  The authors of the study concluded that the consumption of orange juice leads to a decrease in LDL-cholesterol levels of subjects with hypercholesterolemia.

Natural Ways to Lower Bad Cholesterol

While orange juice may be able to decrease LDL, there is one caveat to this:  it contains high amounts of sugar.  This means that one can simply start drinking gallons and gallons of orange juice per week.  One should know that there are a lot of other natural options that are considered safe and effective.  It is just a matter of imposing self-discipline and choosing what you feel is right for you.  Here are some practical and inexpensive ways of lowering your bad cholesterol level:

Stop being a couch potato

The first few changes a person has to make are related to lifestyle.  Are you spending more time in the couch, watching TV, and munching on junk foods? Then, it is time to stop.  Get those rubber shoes out of the closet and start jogging – or you may just do brisk-walking. High intensity exercises are not a requirement, although it can significantly increase the levels of the good cholesterol (HDL).

In fact, one study has shown that walking helps in reducing the risk of heart disease. For 18 weeks, the subjects went on once-a-day walks and their LDL levels went down by 8.3 percent.

Walking is the simplest form of exercise too, and it helps you lose weight as well, especially for people who want to shed off extra pounds. Research studies say that being overweight disturbs the normal metabolism of fats contained in the diet.  So this would ultimately increase cholesterol levels.  Shedding off at least 5 pounds will do wonders in decreasing LDL cholesterol.

Choose Soluble Fibers

Foods such as beans, whole grains, vegetables and fruits contain high amounts of soluble fibers, which act as a broom, sweeping off excess cholesterol in the body.  One study suggested that a 15 g intake of soluble fiber each day is enough to lower LDL levels by 5 to 10 percent.

Eat Fish

The American Heart Association said that consuming foods rich in Omega-3 fatty acids lowers triglyceride levels and diminishes the growth of fatty plaques which causes atherosclerosis.  Best source of Omega-3 fatty acids are fish such as salmon, sardines and tuna.  Other supplemental sources include unprocessed oils such as olive oil, cod liver oil and fish oil.

Discover Lecithin

Lecithin has been widely used all over the world to treat patients with hypercholesterolemia, as this has the capacity to prevent fatty build-up in the walls of the blood vessels, thereby contributing to good cardiovascular health.

Go for Garlic

This very popular spice is known to lower LDL-cholesterol while increasing HDL levels, contributing to a healthy heart.

These are but few natural means of lowering down bad cholesterol levels.  If you search hard enough, you can surely come up with more options that would best fit your needs.

Sources
prevention.com
positivehealthsteps.com
nutritional-supplements-health-guide.com
nutraingredients.com