Merry Christmas!

Merry Christmas!

Why You Should Add English Peas to Your Grocery List (and What to Do with Them)

 

This protein-rich green veggie shouldn’t be overlooked.

You can count on peas for pops of sweetness and impressive health hits. These small but mighty beauties pack a hefty dose of protein (a cup has almost 9 grams) along with zinc, calcium, and vitamin A, says Stephanie Middleberg, R.D.N., the founder of Middleberg Nutrition. That means not just fresh flavor but fuel for post-exercise muscle recovery.

1. Sauté Peas for a Snack

If you’re a fan of edamame, this alternative version from Christopher Lee, culinary director at Barcelona Wine Bar & Restaurant, will hit the spot. Eat these sautéd English peas right out of the pod for a quick pop of protein.

Ingredients: 
2 pounds English peas
2 tablespoons olive oil
1 teaspoon salt
2 tablespoons minced fresh mint

Directions:

1. In a mixing bowl, toss English peas, still in the pods, with olive oil and salt.
2. Preheat a large cast-iron skillet over high heat and add the peas in a single layer.
3. Flip them every few minutes until the pods are charred and the peas are crisp and tender, about 5 to 6 minutes.
4. Transfer peas to a serving bowl and toss with mint.

2. Make a Chilled Summer Soup

ICYMI, soup isn’t off-limits in the summer; this chilled soup from Kristen Essig and Michael Stoltzfus, co-owners of Coquette in New Orleans, makes for a spicy summer dish that won’t have you overheating.

Ingredients:
1 cup English peas
1 pound of peeled, chopped English cucumbers
3 tablespoon kosher salt
1 1/2 cups plain yogurt
1/2 cup buttermilk
1 clove garlic, peeled and smashed
2 green onions, roughly chopped
1/2 jalapeño, seeded and chopped
1/4 cup loosely packed tarragon
1/2 teaspoon rice wine vinegar
freshly ground black pepper
1/2 lemon
Olive oil

Directions:

1. Boil English peas for 30 seconds; place in an ice bath and drain. Toss cucumbers with 1 tablespoon kosher salt and let sit for 20 minutes.
2. Rinse well and drain for 5 minutes.
3. In a blender, place cucumbers, peas, yogurt, buttermilk, garlic, green onions, jalapeño, tarragon, rice wine vinegar, remaining kosher salt, freshly ground black pepper, and lemon. Puree, starting on low speed and increasing to medium-high, for 2 to 3 minutes.
4. Chill for at least 3 hours. Serve with a drizzle of olive oil.

3. Whip Up a Pea-Co de Gallo

This pea-filled twist on pico de gallo from Richard Blais, winner of Top Chef All-Stars and author of So Good, is just as versatile as the original. Serve as a dip, or pop on top of grilled chicken or fish.

Ingredients
2 cups of shelled fresh peas
1 cup diced green tomatoes
1/2 minced jalapeño
2 tablespoons chopped cilantro
1 tablespoon ground cumin
3 tablespoons sliced scallions
3 tablespoons extra virgin olive oil
splash of white vinegar
dash of salt and pepper

Directions:

1. Combine fresh peas, green tomatoes, jalapeño, cilantro, cumin, and scallionsStir in olive oil, a splash of white vinegar, and a dash of salt and pepper
2. Marinate in the fridge for an hour.
3. Serve with tortilla chips or veggies for dipping, or place on top of grilled chicken or fish.

Why You Should Add English Peas to Your Grocery List (and What to Do with Them)

7 Amazing Black Walnut Benefits

Some of the most important health benefits of black walnut includes its ability to improve heart health, reduce inflammation, stimulate circulation, lower blood pressure, prevent certain types of cancer, provide antifungal protection, boost the immune system, regulate digestion, and treat a wide variety of skin conditions.

Black Walnut

The black walnut is a large deciduous tree that is native to the eastern United States, as well as certain parts of Southern Canada. The female flowers of this tree bloom and turn into a nut, usually in clusters of four or five. These can then be harvested for various uses, including the medicinal benefits of both the husk and the nut itself. The black walnut tree, with the scientific name of Juglans nigra, was introduced to Europe in the mid-1600s, but it has not spread beyond America and Europe. Black walnuts are popular food sources in both America and Europe, and can be found in everything from candy, ice cream, fudge, and salads, as well as chicken, pork, and pasta dishes.

Black Walnut is so highly praised because it has a distinctly higher content of fatty acids and protein than its more commonly used cousin, the English walnut. This high concentration of omega-3s and unique organic compounds is what gives black walnut such a good nutritional profile. You can either consume black walnuts directly or use the walnut husk ground into powder; black walnut oil would be very difficult to extract and this is not the common usage of this particular herbal remedy. Now, let’s take a closer look at the many health benefits of black walnuts.

Health Benefits Of Black Walnut

Antifungal Action: Candida albicans is a very common agent in the body that can cause yeast infections. The candida fungus can easily get into the body, and is exacerbated by poor dietary habits. Black walnut, however, contains juglone and tannins that can make the environment of the gut very inhospitable to the candida fungus, thereby protecting your body from this fungus, which can weaken blood vessel walls and increase toxicity in your bloodstream. This same antifungal action makes black walnut effective against Athlete’s foot, ringworm, jock itch, and other more common fungal infections.

Skin Health: By grinding up black walnut husks, a fine powder can be created and made into a paste for the skin. The rich levels of antioxidants and beneficial fatty acids can actually impact the health and appearance of skin, preventing blemishes and pimples, preventing acne, and clearing up skin conditions like psoriasis and eczema. Direct use of the powder tincture may be too strong for the skin, so it can be mixed in with other carrier creams and natural salves.

Digestive Health: The natural anti-inflamatory activity of black walnut makes it ideal for soothing upset stomachs, particularly inflamed walls of the colon or gut, which will help to normalize the digestive process and regulate excretion. Black walnut is said to help relieve both constipation and diarrhea, effectively balancing the body’s entire gastrointestinal system. Some people use black walnuts as a laxative substance in concentrated doses, but this isn’t recommended for extended periods of time.

Heart Health: The high level of omega-3 fatty acids and beneficial compounds make black walnut vital for heart health. Eating a few extra walnuts each day can help to regulate the cholesterol levels in your body, as omega-3 fatty acids can help to eliminate dangerous LDL cholesterol from the body. This can help to lower your blood pressure, ease tension on your cardiovascular system, reduce the chance of developing atherosclerosis, and therefore lowering your risk of heart attack, stroke, and coronary heart disease.

Immune System Health: Along with its antifungal activity to boost the health of the immune system, black walnut is also rich in antioxidants, meaning that it can significantly contribute to the protection of the body be neutralizing free radicals that can cause certain types of cancer and chronic disease. Black walnut is also antiviral and anti-parasitic in nature, providing a comprehensive defensive line for your body.

Respiratory Conditions: Gargling with black walnut extract can be very effective for soothing sore throats, as the anti-inflammatory nature can relieve irritation and inflammation.

Cancer: More direct research is being done on the anti-cancer effects of black walnuts, and the results have been very promising thus far. The organic compound juglone found in black walnut, in addition to the many polyphenolic compounds and fatty acids, contribute to anti-tumor and anti-carcinogenic activity within the body, slowing the growth or preventing the development of numerous types of cancer.

A Final Word of Warning: Nut allergies are very common in the United States and can be very dangerous. Walnuts are common causes of anaphylactic shock in very sensitive nut allergy sufferers. Therefore, if you are planning on adding black walnuts to your dietary or herbal supplement regimen, consult a doctor and ensure that you are not sensitive to nuts. Skin rash is also a common side effect when the powder or tincture is applied to the skin, but this usually fades and is not considered serious. Pregnant women are not recommended to use either topical or oral use of black walnut.

7 Amazing Black Walnut Benefits

9 Surprising Passion Fruit Benefits

Passion fruit is an intriguing and mysterious fruit that has a surprising number of health and medicinal benefits for those fruit lovers who add it to their diet. Some of these benefits include passion fruit’s ability to prevent cancerous growth, stimulate digestion, boost immune function, improve eyesight, increase skin health, regulate fluid balance in the body, lower blood pressure, boost circulation, and improve bone mineral density. Furthermore, it reduces signs of premature aging, lessens inflammation, improves sleeping habits, and eliminates asthma.

Passion fruit looks a little strange growing on its creeper vine, which can wrap itself around almost any surface and cling on, seeking the sunlight. However, don’t let appearances fool you, this fruit is widely celebrated and eaten around the world, and has been for hundreds, if not thousands, of years. There are more than 500 varieties, and their appearance varies widely. In terms of color, they are usually yellow or dark purple, and look somewhat like a grapefruit. The interior is filled with a firm, juicy meat and an abundance of seeds. The fruit is regularly squeezed for the highly beneficial juice, and you often see it added to other juices to improve the flavor and add an exotic taste.

You can find passion fruits grown in nearly any warm climate in the world, provided they are frost-free throughout the year. This includes the South Pacific, Central America, the Middle East, the Mediterranean, and various subtropical locations throughout the world. These individual cultures utilize it in their cuisine, because the need for exportation is relatively slim, considering that it is grown in so many different places and varieties around the world. It is a popular breakfast food, juice, snack, and flavor additive to salsa, salad, and desserts.

Nutritional Value Of Passion Fruit

That long list of health benefits commonly attributed to passion fruit is due to the nutrient, mineral, and vitamin content of the fruit, which includes antioxidants, flavonoids, vitamin A, vitamin C, riboflavin, niacin, iron, magnesium, phosphorus, potassium, copper, fiber, and protein. The percentages of many of the vitamins and minerals are shockingly high, and passion fruit is a great addition to the diet that can result in a number of amazing health benefits. Let’s explore some of those benefits in greater detail below.

Health Benefits Of Passion Fruit

Immune System: Since ancient times, passion fruit has been cultivated and enjoyed because of the boost to the immune system that it seemed to provide. Although this was unknown to most people until modern times, this immune strengthening property was due to the presence of vitamin C, carotene, and cryptoxanthin. In fact, a single service of passion fruit has more than 100% of the total required intake of vitamin C for a healthy diet. All of these vitamins act as antioxidants, which scavenge free radicals from the body and neutralize them before they can harm the organ systems and result in conditions like cancer, heart disease, or premature aging. Furthermore, vitamin C stimulates the activity of white blood cells and the rest of the immune defense system, thereby protecting you from common illnesses and serious diseases at the same time.

Cancer Prevention: In a related note to the immune system health, passion fruit is also a powerful source of anti-carcinogenic activity in the body. Antioxidants in passion fruit primarily eliminate free radicals, which are known for mutating the DNA of healthy cells into cancerous ones. Passion fruit also contains vitamin A, various flavonoids, and phenolic compounds, all of which have been linked to anti-cancer properties, particularly in terms of oral and lung cancers.

Vitamin-A Content: Aside from its cancer-protective qualities, vitamin A is also linked to health and medicinal benefits in eye health, including the prevention of macular degeneration, cataracts, and night blindness. Furthermore, if you are concerned about the appearance of your skin, not only is the high antioxidant content of passion fruit helpful in reducing wrinkles, but vitamin A specifically functions to boost the health and richness of the skin, and promotes the proper functioning of membranes throughoutthe body, including the skin, to keep it hydrated and glowing!

Digestive Health: Passion fruits are a very strong source of fiber, and a single serving provides the human body with approximately 98% of its daily requirement. Fiber is an essential component of a health diet, since it is the substance that facilitates healthy digestion of food and the regulation of bowel movements. Passion fruit is a good source of soluble fiber, both in the pulp and in the rind, which acts as a bulk laxative, moving food through the digestive tract and reducing exposure time of the colon to any toxins. It can reduce signs of constipation by regulating bowel movements, scrubs the blood vessels clean of excess cholesterol, and even prevent gastrointestinal conditions like colorectal cancer!

Blood Pressure: If you eat one serving of passion fruit each day, you can satisfy 1/4 of your potassium needs immediately. Potassium is a vital mineral in the human body for a number of reasons, one of which is its role as a vasodilator. It relaxes the tension of blood vessels and promotes increased blood flow. This reduces the strain on the heart and increases overall cardiovascular health. Furthermore, potassium is necessary to maintain the proper fluid balance of the body’s cells. Movement between membranes is often only allowed through potassium-regulated channels, so proper amounts of this mineral are of extreme importance. So make sure you pop a passion fruit into your lunch once in a while to keep your heart healthy and your cells functioning!

Improved Circulation: When combined with the vasodilating properties of potassium, the high iron and copper content of passion fruit can really make an impact. Iron and copper are both essential components of red blood cell production, so once the RBC count increases and the vessels are dilated, then healthy, oxygenated blood can flow freely to necessary areas of the body, stimulating the metabolic activity in all the organ systems and boosting productivity and efficiency. Healthy blood flow is essential for proper functioning!

Bone Health and Mineral Density: Since passion fruit is such a rich source of minerals like iron, copper, magnesium, and phosphorus, it is a very important fruit for increasing mineral bone density and bone strength. Some of these minerals are integral parts in creating additional bone matter, strengthening existing bone matter, and speeding up repair. This can be a means of eliminating, preventing, or alleviating the symptoms of osteoporosis and the associated pain and inflammation that occurs when bones deteriorate with age and activity.

Insomnia: One often overlooked compound in passion fruit is a medicinal alkaloids, including harman, which functions as a sedative. This compound of passion fruit has been connected to a reduction in restlessness, insomnia, sleeplessness, and nervous anxiety which can keep you from getting a good night’s sleep. So, instead of a glass of warm milk, next time try reaching for a slice of passion fruit and head back to your pillow!

Respiratory Conditions and Asthma: Recent studies have shown that a combination of various extracts from the purple passion fruit peel creates a novel mixture of bioflavanoids, which have an expectorant, sedative, and soothing effect on the respiratory system. It has been positively connected to a reduction in asthma attacks, wheezing, and whooping cough. Next time someone in your family starts hacking and coughing, slice off some passion fruit peel and see if that calms them down.

A Few Words of Warning: There are no inherent risks of eating passion fruit, and its wealth of nutrients and health benefits take care of most bodily concerns. However, most of the calories of this fruit do come from sugars, so people with diabetes should be careful to not eat it excessively, or at least be aware of your blood sugar levels. Other than that, enjoy passion fruit and start feeling better in countless ways in no time!

9 Surprising Passion Fruit Benefits

Consuming just two fizzy drinks a day in pregnancy increases a child’s obesity risk

Pregnant women who consume just two fizzy drinks a day could be increasing their child’s risk of becoming obese, new research suggests.

Having at least two sugary drinks a day during a woman’s second trimester increases a child’s BMI and waist circumference at seven years old, a study found.

Every additional sugary drink that a woman consumes during this stage of her pregnancy adds an extra 0.15 kg/m2 fat mass to her child, new research reveals.

Fruit juice, diet drinks and water do not have the same effect, the study found.

Study author Sheryl Rifas-Shiman from Harvard University, said: ‘Childhood obesity is widespread and hard to treat. So it’s important to identify modifiable factors that occur prenatally and during infancy so prevention can start early.’

How the study was carried out  

Researchers from Harvard University analyzed 1,078 mother-child pairs.

The mothers were visited at the end of their first and second trimesters.

Questionnaires of their sugary and non-sugary drink intake were completed during this time.

Both the mothers and their child were visited during the first few days after birth and approximately six months, three years and seven years later.

The children’s height and weight was measured at approximately seven years old.

Key findings  

Results revealed that drinking at least two sugary drinks a day during a woman’s second trimester increases a child’s BMI and waist circumference.

Every additional sugary drink a woman consumes in her second trimester is associated with an extra 0.15 kg/m2 fat mass in her child.

Consuming fruit juice, diet drinks and water or sugary drinks in the first trimester has no effect.

The findings were published in the journal Pediatrics.

Why did these results occur? 

Children whose mothers drank sugary drinks during their pregnancy may have more of these beverages available to them during their childhood, resulting in weight gain, the researchers speculate.

Alternatively, children may inherit a preference for such drinks from their mothers or they could develop a ‘taste’ for sugary beverages if they were consumed during their gestation.

Sugary drinks during the second trimester increases a child’s BMI and waist circumference

What the experts say

Ms Rifas-Shiman said: ‘Childhood obesity is widespread and hard to treat. So it’s important to identify modifiable factors that occur prenatally and during infancy so prevention can start early.’

Sian Robinson from the University of Southampton, who was not involved in the study, added: ‘I was struck that the differences in children’s body composition were seen in relation to intake levels that appear unremarkable.

‘We need to know more about the long-term effects of maternal nutrition on offspring health.

‘This new data suggests mothers’ consumption is important and has public health relevance.’

Consuming just two fizzy drinks a day in pregnancy increases a child’s obesity risk

7 Amazing Benefits Of Tamarind

The health benefits of tamarind have been well-studied and include the ability to reduce inflammation throughout the body, improve eye health, boost respiratory health, heal skin conditions, improve the digestive system, relieve pain, increase the strength of the immune system, reduce fever, lower cholesterol to improve cardiovascular health, treat piles, prevent cancer, and even protect children against parasites and worms.

Tamarind is a delicious, sweet fruit that has a wide variety of uses and applications, both for medicinal and culinary purposes. It is a medium-sized bushy tree with evergreen leaves and fruit that develops in pods characterized by long, brown shells. Inside is a sticky, fleshy, juicy pulp, which is the tamarind fruit. This is where the nutrition and taste reside! It is both sweet and sour in taste, and people tend to either immediately like it or have a natural disposition against it!

It is a member of the Fabaceae family, and its full scientific name is Tamarindus indica. The tamarind tree is indigenous to tropical regions of Africa, particularly the Sudan, but its cultivation has since spread to almost all tropical areas of the world, since it is such a useful and desirable source of nutrition and unique flavors. It has been cultivated for thousands of years, and likely made its way to Asia about 5,000 years ago. It wasn’t until 500 years ago that it made its way to the Americas via Spanish explorers, and South America and Mexico remain both the largest consumers and producers of tamarind in the world.

It can be consumed as a raw fruit, added to desserts once it is fully ripe, or it can be dried and ground into a spice. It is often used in jams and sauces, and is even dried and processed into candy in some parts of the world. It is a normal ingredient in soups and various dishes throughout Asia and South America, owing to the wealth of health benefits this unassuming little seed pod contains. Let’s find out more about what components make tamarind such a powerful and essential part of your diet!

Nutritional Value Of Tamarind

Tamarind is a very valuable commodity in the world because of its many nutritional components that add to its healthy impact. These include a significant level of vitamin C, as well as vitamin E, B vitamins, calcium, iron, phosphorous, potassium, manganese, and dietary fiber. There are also a number of organic compounds that make tamarind a powerful antioxidant and anti-inflammatory agent. The health benefits of tamarind are explained in greater detail below.

Health Benefits Of Tamarind

Digestive Health: Tamarind has long been considered a natural laxative, and its dietary fiber content probably has something to do with it. Eating tamarind as a fruit or as a spice can increase the efficiency of your digestive system, while the fiber can bulk up your stool, making it move through the smooth muscles of the intestinal tract easier. Tamarind is also a bilious substance, meaning that it stimulates the activity of bile, which can help dissolve food faster, and the fiber also stimulates gastric juices to speed up digestion. All of this together means that things run through your digestive tract faster, making it a powerful laxative if you are suffering from chronic constipation. Oddly enough, the fiber can also reduce loose stool, and studies have shown tamarind to be effective against chronic diarrhea as well!

Heart Health: Studies done on tamarind have shown it to be effective in reducing blood pressure and blood cholesterol. The fiber content in tamarind certainly has something to do with the reduction in cholesterol, since it is known to scrap excess LDL cholesterol from the veins and arteries. The potassium in tamarind may be responsible for the reduction in blood pressure, since it is known as a vasodilator that reduces the stress on the cardiovascular system. The impressive level of vitamin C in tamarind also may have something to do with it as well, since vitamin C is an antioxidant compound that can reduce the impact of free radicals, those pesky byproducts of cellular metabolism that have been linked to heart disease and a number of other health conditions.

Circulation: Tamarind is a very good source of iron, and a single serving can provide more than 10% of your daily requirement. A healthy supply of iron in the body guarantees the proper red blood cell count in the body, which can ensure appropriate oxygenation of different muscles and organs that need oxygen to function properly. Also, iron deficiency results in anemia, which is characterized by weakness, fatigue, headaches, cognitive disorders, and stomach issues. So, eat plenty of tamarind to keep anemia at bay!

Nerve Function: One of the most significant vitamin elements of tamarind is the B complex. Thiamine, one of the most important parts of that vitamin family, is found in high quantities within tamarind. Thiamine is responsible for improving nerve function, as well as muscle development, which can help you remain active, maintain your reflexive, and stay strong.

Weight Loss: One of the unique compounds that can be extracted from tamarinds or gained as a benefit from it when used as a spice is called hydroxycitric acid (HCA). HCA is connected to weight loss because it has been shown to inhibit an enzyme in the body that specifically helps store fat. Furthermore, tamarind has been known to suppress the appetite by increasing the serotonin neurotransmitter. Research is still ongoing in these respective areas, but it shows promising signs as a weight loss supplement!

Manage Diabetes: Along with its ability to stop weight gain, inhibiting that enzyme, alpha-amylase mainly stops carbohydrates from being absorbed, which are easily converted to simple sugars or fats. A carbohydrate-heavy diet can increase the chances of uncontrolled glucose and insulin levels, which is the biggest problems for people suffering from diabetes. Tamarind can help monitor and control these fluctuations.

 

Anti-Inflammatory Capacity: The essential oils of tamarind have been connected to a number of anti-inflammatory abilities, including the reduction of joint pain and inflammation, arthritis, rheumatic conditions, and gout. It also reduces eye irritation. One of the most common forms of this is conjunctivitis, also known as pink eye. Tamarind has shown a definite soothing and anti-inflammatory ability, and is therefore used in many herbal remedies for inflammation.

Immune System: High levels of vitamin C, as well as other antioxidant effects in the essential oils make tamarind a wonderful way to boost your immune system and ensure long-term health from microbial and fungal infections. It also reduces the occurrence of parasites in the body due to its antiseptic and antimicrobial effects. It has specifically been linked to eliminating stomach worms in children in tropical areas where tamarind in cultivated.

A Few Words of Caution: The main concern is that tamarind lowers blood pressure and is a blood thinner, so it can be difficult to reduce bleeding in case something happens. If you are taking aspirin or other blood thinners, be careful if you ingest an excessive amount of tamarind.

7 Amazing Benefits Of Tamarind

11 Surprising Benefits Of Raisins

The health benefits of raisins include relief from constipation, acidosis, anemia, fever, and sexual dysfunction. Raisins have also been known to help in attempts to gain weight in a healthy way, as well as its positive impact on eye health, dental care, and bone quality.

Raisins are irreplaceable as a healthy member of the dry fruits category. These golden, green or black delicacies are favorites of almost everyone, particularly children. They are widely used in cultural cooking around the world (especially in desserts), and are also added to health tonics, snacks and compact, high-energy food supplements for mountaineers, backpackers, and campers.

Raisins are obtained by drying grapes, either in the sun or in driers, which turns the grapes into golden, green or black gems. In fact, when their nutritional values and health benefits are considered, “gems” is a rather accurate name for them!

Health Benefits Of Raisins

Constipation: When ingested, raisins swell because the fiber present in them has shrunk in a raisin’s dried form, but it will begin to swell due to the body’s natural fluids. This adds bulk to the food moving through the intestinal tract and ultimately helps provide relief from constipation. The type of fiber in raisins is considered insoluble fiber, because it takes in water and gains volume in that way. Besides reducing constipation, they can also help to stop loose stools, again by absorbing the liquid of loose stools and reducing the frequency and unpredictability of diarrhea.

Weight Gain: Raisins, like all dried fruits, are very good tools for gaining weight in a healthy way, since they are full of fructose and glucose and contain a lot of potential energy. They form an ideal part of a diet for athletes or body builders who need powerful boosts of energy, or for those who want to put on weight without accumulating unhealthy amounts of cholesterol. Their role as a healthy addition to the diet is further boosted because of the many vitamins, amino acids and minerals in raisins, such as seleniumand phosphorus, which facilitate absorption of other nutrients and proteins in the body. Raisins also stimulate the efficient absorption of other proteins, vitamins, and nutrients gained from food, which improves your overall energy and immune system strength.

Cancer Prevention: Raisins have high levels of catechins, which are polyphenolic antioxidants in the blood. Antioxidants scavenge the free radicals that float around the body and wreak havoc on the organ systems and cells.  Free radicals are one of the primary, underlying factors that lead to the spontaneous growth of cancer cells, as well as the substance that can spur on metastasis. Therefore, by including raisins in your diet and increasing the level of these powerful antioxidants in your system, you can prevent cancer from forming, or slow down its progress if you have already developed a number of forms of that deadly disease.

Hypertension: For many years, some people have believed that raisins have the power to reduce blood pressure and protect the integrity of heart health, but it was only recently that experts began intensive studies on these claims. The findings, although still not absolutely definitive on how raisins reduced blood pressure, did show a positive correlation between reduced hypertension and consumption of raisins. Many of the nutrients packed into raisins are beneficial, but experts believe that it is the high level of potassium that helps with this condition. Potassium is a well-researched way to reduce the tension of blood vessels and decrease blood pressure, and the dietary fiber in raisins is also thought to affect the biochemistry of blood vessels and reduce their stiffness, which in turn reduces hypertension.

Diabetes: In a number of studies, raisins have been shown to lower the postprandial insulin response, which means that after eating a meal, they can help the spikes or plunges in insulin levels that can be so dangerous to patients with diabetes. It modulates the sugar absorption by the body, making it more even and stable, reducing the chance of health complications or emergencies for those suffering from both major types of diabetes. They also help to regulate the release of leptin and ghrelin, which are the hormones responsible for telling the body when it is hungry or full. By keeping these hormones in check, people who eat raisins can improve their chances of maintaining a healthy diet and prevent overeating, which further improves chances of living comfortably with diabetes!

Anemia: Raisins contain a considerable amount of iron which directly helps in the treatment of anemia. It also contains many members of the vitamin B complex that are essential for the formation of new blood. The high copper content in raisins also helps the formation of red blood cells.

Fever: Phenolic Phytonutrients, well known for their germicidal, antibiotic and antioxidant properties, are abundantly present in raisins and can help cure fevers by fighting viral and bacterial infections.

Eye Care: Raisins contain polyphenolic phytonutrients which have antioxidant properties.  These phytonutrients are very good for ocular health, as they protect eyes from the damage caused by free radicals (oxidants), in the form of macular degeneration, age-related weakening of vision, and cataracts. In addition to their antioxidant qualities, raisins contain significant amounts of vitamin A, A-Beta Carotene and A-Carotenoid, all of which are essential for good ocular health.

Acidosis: Acidosis is a state of increased acidity of the blood (also known as toxicity of the blood) or of the gases in our respiratory system. The source of acids for both conditions is the stomach. This increased acidity can be very harmful for the body as it may lead to a number of health problems such as boils, skin disease, damage to the internal organs, arthritis, gout, renal calculi, hair loss, heart diseases, tumors and even cancer. Raisins are good source of potassium and magnesium, which are two of the most common components of antacids, because they are considered bases on the pH scale. These two minerals are both very effective in neutralizing acids and thus help to check acidosis and other related conditions.

Sexual Dysfunction: Raisins have long been  known to stimulate the libido and induce arousal, primarily due to the presence of an amino acid called Arginine, which is beneficial in treating erectile dysfunctions. Arginine also increases the levels of sperm motility, which can increase the chances of conception when engaging in sexual intercourse.  It is a common practice in India to make the bride and the groom drink a glass of milk each, boiled with raisins and added with a pinch of saffron on their wedding night. It is also recommended for those suffering from issues of sexual endurance to consume raisins regularly, and whatever beneficial sexual effects you experience will be further aided by the immediate energy boost that raisins often provide.

Bone Health: Calcium, which is the main element of our bones, is present in raisins, and these dried fruits are also one of the best sources of Boron, a micronutrient. For those of you who don’t know, a micronutrient is a nutrient required by the body in very small amount as compared to other nutrients that must be consumed daily in significant amounts. Boron is vital for proper bone formation and efficient absorptionof calcium. Boron is particularly helpful in preventing osteoporosis induced by menopause in women and has been shown to be very beneficial for bones and joints. Potassium is another essential nutrient found in high levels in raisins which can help strengthen bones and promote bone growth, thereby reducing the chances of osteoporosis in all types of people.

Dental Care: Oleanolic Acid, one of the phytochemicals present in raisins, plays a crucial role in protecting your teeth against tooth decay, cavities, and teeth brittleness. It effectively prevents the growth of Streptococcus Mutans and Porphyromonas Gingivalis, two of the bacterial species that are most responsible for cavities and other dental problems. In addition, it is rich in calcium which is good for promoting dental health, as it prevents breaking or peeling away of teeth and enamel while making them stronger.

As strange as it may sound, when eating raisins, the longer they stick to your teeth, the better, because that ensures extended contact of Oleanolic Acid with the teeth, increasing the preventative powers against bacterial growth. In addition its role in bone health and osteoporosis treatment, the boron present in raisins plays a very important role in curbing the growth of oral germs as well as in promoting strong teeth.

Other Benefits: The fibers in raisins also help promote excretion of bile from the body, and it stimulates the burning of cholesterol, thereby promoting good cardiac health. Furthermore, the amount of fiber in them helps to literally sweep out the toxins and harmful materials in the digestive tract, which can protect people from additional intestinal diseases, and bacterial growth that is eliminated when the toxins are swept out.

Word of Caution: All of that being said, there are a few risk factors in excessive consumption of raisins. Raisins are quite high in calories, which can increase weight gain quickly if you are not careful. You need to factor in extra caloric intake in your diet, regardless of the other benefits that small amounts of raisins can give you. Raisins also have high levels of triglycerides due to their high content of fructose (triglycerides are byproducts of the body metabolizing fructose). High levels of triglycerides can increase your chances of developing diabetes, coronary heart disease, and fatty liver cancer. If you have other risk factors, then be careful and don’t add too many raisins into your diet!

11 Surprising Benefits Of Raisins

Eat 3 Dates Daily And These 6 Things Will Happen!

Just like other dried healthy snacks, if you eat dates on a daily basis, you will get tremendous health benefits. But what are they?

Dates are an ancient food. Some archeological evidence even suggest they were around as far back as 7000 BC. We also know that this wrinkled, brown fruit has been a staple food in the Middle East for thousands of years—and for good reason.

To start, dates are chock-full of minerals, vitamins, and health-benefiting phytonutrients. They contain copper, iron, potassium, magnesium, manganese, a slew of B vitamins including vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin.

They also contain good amounts of vitamins A and K and the carotenes, lutein and zeaxanthin. They are also high in fiber, which is very beneficial for helping your body remove toxins in an easy and effective manner.

Eat Dates: Just 3 Dates a Day

Many studies have been done on the health benefits of people who eat dates. One 2003 study in particular that was published in the International Journal of Food, Sciences and Nutrition even suggests that “…dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits.”

This study concluded that dates contain at least 15 minerals, including selenium, an element that many researchers now believe is a powerful anti-cancer agent and a potent immune booster.

It also showed that dates contains 23 types of amino acids and some pretty good unsaturated fatty acids such as palmitoleic, oleic, linoleic, and linolenic acids.

And you don’t have to eat a ton of dates to benefit from them. In fact, just eating 3 dates a day can produce some pretty amazing results.

FREE Download: Eat 3 Dates Daily And These 6 Things Will Happen!

1. A quick Pick-Me-Up

Eating dates can provide you with a safe and effective energy boost. They are just what you need when you hit that 3 pm low.  So instead of drinking an energy drink, try to eat dates.  Plus, munching on them burns calories and makes you more alert.

The dietary fiber in dates will keep you energized for longer and help you avoid the dreaded “sugar-crash” that comes with other sweet snacks.

2. Improve Your Digestion

Dates are especially high soluble fibers. Soluble fiber draws water from you’re your digestive tract, which is why your grandmother probably told you to eat a few dates when things got a little “backed-up.”

Ironically, dates are also helpful with diarrhea as they help balance your digestive tract. Eating a few dates is a fast and effective way to relieve any gut discomfort because they help improve good bacteria in your digestive tract.

3. Boost Immunity and Strengthen Your Bones

As mentioned, dates are rich in magnesium, copper, manganese, and selenium and as studies show, selenium is widely known to help prevent cancer.

Dates are also a superfood for strengthening bones and fighting off diseases like osteoporosis. They are particularly good as you begin to age and your bones gradually weaken.

4. Balance Iron levels in Anemia

Anemia is more widespread than you might think and is usually a direct result of the typical western diet. Dates are full of iron and as such, an excellent food source to help balance out these levels in anemic patients, ultimately increasing their overall energy and strength.

5. Keep Your Heart Healthy

There is a lot of evidence now that dates are good for your heart, especially if you soak then overnight and then crush them before you eat them first thing in the morning.

The high levels of potassium are excellent for your heart and have been shown in studies to help reduce the risk of stroke and other heart-related diseases.

We also know that this sweet brown fruit is a wonderful help in reducing LDL (the bad cholesterol), which doctors say is a big factor in heart issues such as heart attacks and strokes.

6. Relieve Allergies

Dates also contain high levels of organic sulfur, which is known to be helpful for reducing allergic reactions. According to a 2002 study, organic sulfur compounds can help relieve the number and intensity of symptoms from SAR (Seasonal Allergic Rhinitis).

When choosing your dates, always look for fresh, plump ones that have smoothly wrinkled, unbroken skins. Don’t pick any that smell funny or ones that are hard.

You can actually keep dried dates for up to a year if you keep them cool in the refrigerator. You should also refrigerate your fresh dates in a tight, sealed container, which will allow them to last for up to eight months.

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Eat 3 Dates Daily And These 6 Things Will Happen!

Marijuana Treats Migraine Pain Better Than Prescription Medication, Study Finds

Marijuana research shows no signs of slowing down. Its latest find? A study presented at the 3rd Congress of the European Academy of Neurology has confirmed that the active compounds in cannabis can reduce the frequency of acute migraine pain. These compounds actually work better than prescription migraine medication and have fewer side effects.

The study involved 127 participants with chronic migraines or cluster headaches. Cluster headaches are characterized by severe headaches that occur on one side of the head, particularly around the eye . On the other hand, migraine pain often entails light sensitivity and nausea and affects both sides of your head .

Cannabis for Migraines

The oral medication used in the study contained two cannabis-derived cannabinoids: 19% tetrahydrocannabinol (THC) and 9% cannabidiol (CBD). THC, or course, is psychoactive and creates the famous “high” recreational users crave. It’s also incredibly healing. CBD, on the other hand, isn’t psychoactive and is the best known for treating cancer and managing seizures in epileptic children and adults .

The second phase included 79 participants suffering from cluster headaches and well as chronic migraines.Participants suffering from migraines were split into to groups and given either 200mg of the THC-CBD drug or 25 milligrams of amitriptyline. Amitriptyline is a common antidepressant medication also used to treat migraines .

On the other hand, headache-afflicted participants were given either the THC-CBD drug or 80 milligrams of verapamil. Verapamil is a calcium channel blocker prescription pharmaceutical given to patients with cluster headaches .

In both groups, the THC-CBD medication came on top. For migraines, THC-CBD was slightly better at lowering the frequency of attacks and m reduced migraine pain by 43.5%. For cluster headaches, the THC-CBD medication was also helpful at reducing pain. However, it worked best for participants who had a childhood history of migraines.

What’s more, participants reported fewer side effects with THC-CBD than traditional treatment. Participants reported fewer stomach aches, muscle pains, and incidences of colitis than their prescription-taking counterparts. The THC-CBD groups did, however, report some drowsiness and difficulty concentrating.

Nothing New

The study confirms research published in 2016 in the Journal of Pharmacotherapy that found that medical marijuana reduced the frequency of migraines . Other studies have also suggested that cannabis is much safer to use than prescription pain medications, which has a high addiction rate. Further research is currently underway to determine whether or not cannabinoids may replace over-the-counter opioids for pain relief.

It may be a long time before we see widespread marijuana legalization and cannabis-based medicines, but the research is certainly a step in the right direction.

Of course, as with all pharmaceuticals, cannabis-based drugs isolate active compounds, but set aside all the other beneficial cannabinoids and nutrients that work with CBD and THC to heal and benefit the body. The results can be devastating. As such, it’s better to get your medicine straight from the plant and make your own cannabis juice and oil.

Marijuana Treats Migraine Pain Better Than Prescription Medication, Study Finds

Cycling increases a woman’s risk of a swollen labia, vaginal irritation and thrush, claims expert

We are told that cycling is good for us – it’s a low-impact exercise that’s easier on your joints than running.

But for women, the activity increases their risk of nasty infections and can negatively impact their sex lives.

That’s according to a leading gynaecologist, who says the pressure of biking can also cause swelling of the labia (the inner and outer folds), vaginal irritation and bladder problems.

IThis happens because the vulva bears as much as 40 per cent of a woman’s body weight when cycling, as Cycling UK explain.

Pradnya Pisal, consultant gynaecologist at London Gynaecology told Metro all cyclists – male and female – will suffer some discomfort in their nether regions.

But for women it appears the effects of the hobby are beyond getting a little saddle sore.

Mrs Pisal said: ‘All cyclists, male and female, have problems related to the genitalia.

‘For women cyclists, the most common problems are chafing, saddle sores, skin sensitivity and numbness, labial enlargement, vaginal irritation and infection (thrush and bacterial vaginosis), skin infections and urinary tract infections (UTIs).’

For women who already have asymmetrical or enlarged labia, this can exacerbated skin problems, she explained.

Sexual dysfunction

Indeed, previous research backs up Mrs Pisal’s comments.

A study by scientists at Yale University School of Medicine in 2016 which was published in the Journal of Sexual Medicine found cycling more than 100 miles a week caused ‘significant reduction’ in genital sensation.

It also reported a notable increase in pain and numbness, leading to ‘sexual dysfunction’ for some.

Vaginal thrush, a common yeast infection, can be extremely irritating and difficult to treat as for some women it can keep coming back.

While it isn’t classed as an STI, it can be passed back and forth between sexual partners.

Lower UTIs aren’t usually a cause for major concern, but upper UTIs can be serious if left untreated, as they could damage the kidneys or spread to the bloodstream.

Women who are suffering these problems should not let embarrassment stop them seeking help from their GP, urged Mrs Pisal.

Rising number of women having ‘saddle surgery’ 

Experts say there is a rising number of women opting for major surgery in their nether regions to allow them to ride their bicycles comfortably.

Dubbed ‘saddle surgery’, the painful procedure involves cutting off part of the inner labia – or labia minora – to stop them from rubbing and being pinched against the seat of their bicycles.

Harley Street surgeon Angelica Kavoumi says she consults around nine women about it a week – compared to three women a week just a year ago.

The procedure has become very popular over the last six years,’ she previously told FEMAIL.

She insists women are not so much opting for labioplasty in a quest for ‘designer vaginas’.

 ‘For most women, it is an issue of comfort,’ she explained. ‘It’s not about body image; it has more to do with sport and quality of life.’   

TIPS FOR FEMALE CYCLISTS TO LOOK AFTER THEIR INTIMATE PARTS

If you’re an avid cyclist suffering discomfort but don’t want to go under the knife, there are less drastic measures you can take.

In his book, Bike Fit, Phil Burt, head of physio at British Cycling, says investing in a decent padded cycle seats and padded shorts could help reduce the damage in the long-run.

It was once thought women need a wider saddle than men because our child-bearing able hips are further apart.

But a saddle can be too wide, causing chaffing on the inner thighs after a long ride, he explains.

Women often prefer cutaway or anatomic saddles with a hole carved out of the middle which aim to relieve pressure on their neither region.

But he says this can redistributing the pressure to the sides and make the pain there even worse, causing numbness.

He also says getting the saddle of your angle right is key – tip it slightly downwards if it doesn’t feel right after a good few miles.

Making sure your bike fits you properly and keep clean by making sure you wash your shorts after every ride is important too.

Cycling increases a woman’s risk of a swollen labia, vaginal irritation and thrush, claims expert

Experts Reveal Easiest Way To Sleep Better And Beat Insomnia

Scientists in the United States have been looking at the causes of sleep disorders for decades. But getting a good night’s sleep is easy, they say; and here’s all you need to stave off a lack of slumber.

Having a sense of purpose in life is the missing link for many who suffer from a lack of sleep, according to experts. The secret to a good night’s sleep is simply having a good reason to get up in the morning, according to US researchers who surveyed people on their sleeping habits and sense of purpose. People who felt like their lives had meaning and value suffered substantially less from sleep apnea (a sleep disorder that makes breathing shallow) and insomnia.

A more positive mindset may be the single thing a person needs to kick the insomnia drugs and get that well-needed night of sleep. “Purpose in life,” according to the Sleep Science and Practice Journal, is generally conceptualized as one’s sense of meaning and directedness in his/her life, essentially having aspirations and goals for the future and feeling that experiences in life are meaningful.

The research looked at older adults because they tend to sleep less than younger adults, and the outcome was not all that surprising. The researchers are also adamant that these findings span all age groups. Jason Ong, a neurologist who led the research at Northwestern University in Chicago, said that encouraging people to develop a sense of purpose could help them to keep insomnia at bay without the need for sleeping pills.

The study, which was published in the journal Sleep Science and Practice, took 823 study participants (who had an average age of 79) and had them answer a series of questions about the purpose of their lives and their personal sleep patterns. Some questions were as simple as, “I feel good when I think of what I’ve done in the past and what I hope to do in the future.”

People who felt their lives had meaning were 63 percent less likely to experience sleep apnea, a breathing problem that leads to repeated night waking. They were also 52 percent less likely to have restless leg syndrome and their overall general sleep quality was also shown to be much higher.

While it seems cliche, leading a meaningful life (or even believing you are leading a life full of purpose) can help you get a better night’s sleep. Insomnia and some other sleep disorders become more common in old age, but Ong said that the findings were likely to apply to the public more broadly. Many young adults experience sleep issues, but simply having a purpose could help. Younger adults also have the added issue of social media, the use of which has been tied to severe sleep issues and depression. In fact, the more time young adults use social media, the more likely they are to experience sleep problems and to have the symptoms of depression, according to new research from the University of Pittsburgh School of Medicine and supported by the National Institutes of Health.
“Helping people cultivate a purpose in life could be an effective drug-free strategy to improve sleep quality, particularly for a population that is facing more insomnia,” Ong said. And that, in turn, will also improve one’s overall health.

The Centers for Disease Control have even labeled sleep disorders as a public health problem. But now, research is showing that all one needs to do is to find a purpose in life and have a more positive outlook. That simple change could help one grab some much-needed needed sleep.

Experts Reveal Easiest Way To Sleep Better And Beat Insomnia

Poor memory? You may have vitamin B12 deficiency

If you’ve been struggling with your memory, you could be suffering from a vitamin B12 deficiency. Such was the case with Cornish singer and songwriter Suzie Mac, who was an up-and-coming star a little over a year ago. Nowadays, she struggles with weak limbs, overwhelming exhaustion, and a memory that deteriorated to the point where she couldn’t even recall the names of her parents. Mac’s neurologists have pinpointed her vitamin B12 deficiency as the one responsible for her current state.

The 25-year old woman’s condition was diagnosed after she experienced an extreme allergic reaction in February of last year. After consuming a spoonful of curry, which turned out to contain nuts, Mac’s tongue, mouth, and throat swelled; she then promptly vomited, collapsed, and was rushed to the hospital. What followed afterwards was several months of unbearable pain, fatigue, and poor memory retention.

“Over the next few weeks I couldn’t keep awake. I had a terrible stabbing pain behind my eyes, and pins and needles in my arms and legs. My hair also began falling out,” Mac told DailyMail.co.uk. “In June, I went on a songwriting workshop in Spain. I couldn’t remember the lyrics or melody of songs I had just written. One night, I had a severe cramp and fell to the floor. I lay there for hours, too weak to move.

“On the flight home, my legs became numb and swollen and my mum raced me to hospital.”

Once in the hospital, several tests were performed on Mac, including magnetic resonance imaging (MRI) scans to determine whether or not she had a brain tumor. In the end, the doctors found out that her vitamin B12 was just 155 picograms per milliliter, far below the minimum of 200 pg/mL for adults.

After Mac’s diagnosis, she was prescribed eight one-milligram doses of hydroxocobalamin for three weeks. The frequency of Mac’s inatke of this injectable form of vitamin B12 was then dropped to a single jab every three months, but her health rapidly worsened once the dosage was lessened. Mac had no choice but to move back in with her parents.

Now, Mac has turned to crowdfunding to help her find a long-term solution to her condition. In her own words: “I’m fighting to get my life back.”

What is vitamin B12 and why is it important?

Vitamin B12, also known as “cobalamin”, is the most structurally complex of the B vitamins. This vitamin can be obtained from plants and animals, but animals and animal products — such as fish, red meat, and dairy — are usually considered to be the superior sources.

Vitamin B12 plays several key roles in maintaining a healthy body, including food-to-energy conversion, red blood cell production, mood regulation, and of course, nervous system and brain function.

How exactly vitamin B12 affects memory is still unclear, but the prevailing theory is that vitamin B12 facilitates proper homocysteine to metionine conversion. Homocysteine is an amino acid that, when turned into methionine, another amino acid, becomes essential to the formation of neurotransmitters, membrane phospholipids, and myelin, which are core components of the nervous system.

Without sufficient amounts of vitamin B12, homocysteine accumulates in the body, resulting in nerve cell death and, possibly, cognitive decline. (Related: Low vitamin B12 levels in elders cause brain shrinkage and possible dementia)

Vitamin B12 deficiency is not a rare condition, however, and is especially ubiquitous in older people. People suffering from Crohn’s disease, patients taking acid reflux medication, and even vegetarians are susceptible to vitamin B12 deficiency. The symptoms typically associated with this condition consist of numbness, muscle weakness, tiredness, and poor vision, though these symptoms take some time to develop.

Sources include:

DailyMail.co.uk

Poor memory? You may have vitamin B12 deficiency

Can diet help fight prostate cancer?

Can adopting a healthier diet help fight prostate cancer? That’s a question men newly diagnosed with prostate cancer often ask their doctors.

Several studies have shown that in countries where men eat a typical “Western” diet containing a large amount of meat, the incidence of prostate cancer, especially aggressive prostate cancer, is higher than in countries where plant-based foods are a primary part of the diet. Unfortunately, these studies weren’t designed to prove cause and effect. So for now, definitive answers about prostate cancer and diet aren’t yet in — although researchers are actively studying this topic.

Investigators have launched a federally funded national study to see whether a diet that’s higher in plant-based foods and lower in animal-based foods than the typical Western diet will help control tumor growth in men with early-stage prostate cancer.

Participants in the Men’s Eating and Living (MEAL) study will try to eat nine servings of fruits and vegetables daily — significantly more than the three to four servings consumed each day by the typical American man — as well as two servings of whole grains and one serving of beans or other legumes.

This clinical trial will include men 50-80 years old who have small, low-grade tumors and who have opted to have their condition followed closely (active surveillance) rather than undergoing immediate treatment. Researchers will randomly assign participants to telephone counseling about how to achieve the dietary MEAL goals or to a control group that receives standard dietary advice for Americans.

During the two-year study, the investigators will collect blood samples from the participants to assess their levels of antioxidants and nutrients, and then monitor them with PSA tests and prostate biopsies to determine whether the cancer is progressing. A pilot study showed the approach is workable, and that with enough telephone prompting, men can increase their intake of vegetables and other healthy foods.

Can diet help fight prostate cancer?

A new look at colon cancer screening

Don’t be intimidated about screening tests. The latest guidelines suggest you can choose from multiple strategies.

Colon cancer continues to be the country’s second leading cause of cancer-related deaths and the third most common cancer in men, according to the CDC.

It almost always develops from precancerous polyps (abnormal growths). Screening tests, which are recommended for men ages 50 to 75, help find and sometimes aid removal of polyps before they become cancer. (Men older than 75 may still benefit, depending on their health.)

Yet many men avoid them. “The reality is that when it comes to colon cancer screening, men only think of a colonoscopy, which is invasive and requires a bowel preparation and intravenous sedation,” says Dr. Leigh Simmons, medical director of the Health Decision Sciences Center at Harvard-affiliated Massachusetts General Hospital. “But there are other tests that might be a better option, especially for lower-risk men.”

The need to be proactive

As men grow older, they need to be even more diligent about their health, and that includes being proactive about cancer prevention and early detection. “You have more people dependent on you to stay healthy, like grandkids, family, and friends, and your risk for colon cancer goes up significantly after age 50,” says Dr. Simmons.

To help highlight the urgency for regular colon cancer screenings, the U.S. Preventive Services Task Force (USPSTF) recently issued updated guidelines that identified seven approved methods and their efficiency based on the most recent clinical trials. They were divided into two groups: stool-based tests and direct visualization tests.

While the USPSTF did not endorse any specific test, its report does stress the urgency of testing. “The best screening test for colon cancer is the one that gets done,” says Dr. Simmons. Consult with your doctor about your potential risk (see “Are you at high risk?”) and which screening option might be right for you.

Stool-based tests

These noninvasive tests are inexpensive and easy to perform. If the results show possible signs of colon cancer, you may then need a visualization test. If results are normal, you can be retested every one to three years.

Guaiac-based fecal occult blood test ( gFOBT ).Your doctor gives you the test kit, which you use at home, without any need for bowel preparation. You place a stool sample on a test card coated with a substance called guaiac, which changes color if blood is in the stool (a possible sign of polyps or cancer). You collect three samples in a row, place them in a supplied container, and return them to your doctor’s office for analysis.

This test requires you to eliminate red meat and vitamin C-rich foods, like citrus fruit, juices, and broccoli, three days before to increase accuracy. You also stop taking non-steroidal anti-inflammatory drugs such as ibuprofen, naproxen, and aspirin seven days before. The test should be done yearly.

Effectiveness: According to the USPSTF report, when the patient has colon cancer, the test is likely to indicate its presence 62% to 79% of the time.

Fecal immunochemical test (FIT). As with the gFOBT, you perform at home with no bowel prep. Also, there are no diet or drug restrictions. It tests for hidden blood by reacting to part of the human hemoglobin protein, which is found in red blood cells. It is also given annually.

Effectiveness: The FIT can be more accurate than a gFOBT because it is less likely to react to bleeding from other parts of the digestive tract, like the stomach or a hemorrhoid.

Multitargeted stool DNA test. This test combines FIT with testing for altered DNA biomarkers in cells shed into the stool. It is given every three years.

Effectiveness: Statistically, the stool DNA test results in more false positives than a FIT (that is, it is more likely to signal a problem when there is none) and thus is more likely to lead to unnecessary colonoscopies. However, it also detects more polyps and cancers than FIT alone.

Direct visualization tests

If you show signs of possible colon cancer, your doctor may want to perform one or more of the following tests to better diagnose your condition. These tests also may be an initial choice for screening in people with no evidence of cancer.

Colonoscopy. The most familiar colon screening, it requires at least one day of full bowel prep to clean the colon of stool, and many patients have sedation during the procedure.

The doctor uses a thin, flexible tube—about as thick as your finger—with a tiny video camera on the end. The tube is eased inside the colon and sends pictures to a TV screen. The exam takes about 30 minutes, and usually costs more on a one-time basis than other tests. The upside is that it requires less frequent screening (every 10 years) if results are normal.

Effectiveness: The procedure offers the most comprehensive look at the entire colon. If the doctor sees polyps during the test, he or she can biopsy or remove them on the spot.

CT colonography . Similar prep is required as with a colonoscopy, but no sedation is needed. The doctor often can view the entire colon, but cannot remove polyps (that takes a colonoscopy). The test is often done every five years.

Effectiveness: Studies are limited, but there is a risk for false-positive results. Some studies suggest it can cause more discomfort than a colonoscopy.

Flexible sigmoidoscopy. Similar to a colonoscopy, except the video camera is attached to a shorter and thinner tube (about two feet long and about as thick as your little finger). As with a colonoscopy, the rectum and lower colon must be clean of stool. It is performed every five years.

Effectiveness: Studies suggest the screening is less beneficial than a colonoscopy since it examines about one-third of the colon. Also, the doctor can remove polyps only from the examined area.

Flexible sigmoidoscopy with FIT. This combination test is an option for people who want an endoscopic screening and possibly lower the need for a colonoscopy. A 2014 study in The Journal of the American Medical Association found the combination reduced colon cancer death rates more than a flexible sigmoidoscopy alone.

A new look at colon cancer screening

Women and sleep: 5 simple steps to a better night’s rest

Sleep shortfalls can lead to a range of health problems, from being more likely to catch a cold or gain weight to increased risk of developing heart disease or diabetes.

For optimum health and function, the average adult should get seven to nine hours of sleep every night. But more than 60% of women regularly fall short of that goal.

This may be due to insomnia or another underlying condition that may require medical attention. But most women with a sleep debt run it up by burning the candle at both ends — consistently failing to get to bed on time or stay there long enough.

Don’t worry about repaying the old sleep debt. Just make sure you start getting enough sleep from this point forward — starting tonight. Getting enough sleep is just as important as eating a healthy diet and getting regular exercise.

Tips for getting the rest you need:

1. Create a sleep sanctuary. Reserve your bedroom for sleep and intimacy. Keep it on the cool side. Banish the television, computer, smartphone or tablet, and other diversions from that space.
2. Nap only if necessary. Taking a nap at the peak of sleepiness in the afternoon can help to supplement hours missed at night. But naps can also interfere with your ability to sleep at night and throw your sleep schedule into disarray. If you need to nap, limit it to 20 to 30 minutes.
3. Avoid caffeine after noon, and go light on alcohol. Caffeine can stay in your body for up to 12 hours. Alcohol can act as a sedative, but it also disturbs sleep.
4. Get regular exercise, but not within three hours of bedtime. Exercise acts as a short-term stimulant.
5. Avoid backsliding into a new debt cycle. Try to go to bed and get up at the same time every day — at the very least, on weekdays. If need be, use weekends to make up for lost sleep.

Women and sleep: 5 simple steps to a better night’s rest

Women who have their last baby after 35 are mentally sharper in old age, study finds

Participants in the study were tested on verbal memory, attention and concentration, and visual perception

Anew study has found that women have better brainpower after menopause if they had their last baby after age 35, used hormonal contraceptives for more than 10 years or began their menstrual cycle before turning 13.

This is the first study to investigate the association between age at last pregnancy, which can be a marker of a later surge of pregnancy-related hormones, and cognitive function in later life, said Roksana Karim, lead author of the study and assistant professor of clinical preventive medicine at the Keck School of Medicine of USC.

“Based on the findings, we would certainly not recommend that women wait until they’re 35 to close their family, but the study provides strong evidence that there is a positive association between later age at last pregnancy and late-life cognition.”

Postmenopausal women who had their last pregnancy after 35 had better verbal memory. Those who had their first pregnancy when they were 24 or older had significantly better executive function, which includes attention control, working memory, reasoning and problem solving.

The main hormones at play are estrogen and progesterone. In animal studies, estrogen has a beneficial impact on brain chemistry, function and structure; progesterone is linked with growth and development of brain tissue, Karim said.

The study, published this month in the Journal of the American Geriatrics Society, includes 830 women who, on average, were 60 years old. The data was adjusted for age, race and ethnicity, income and education.

Participants were given a series of tests that included assessments of verbal memory (remembering a list of words or retelling a story after some distraction), psychomotor speed, attention and concentration, planning, visual perception and memory.

Previous research has shown that many women experience brainpower and memory declines in their postmenopausal years. An outpouring of estrogen and progesterone, especially in later life, appears to be beneficial, Karim said.

Pregnancy, the pill and more hormones

The study found that other reproductive events were also important to later life cognition. More time between first and last period — longer reproductive life — proved valuable for executive function.

“Starting your period early means you have higher levels of the female sex hormone being produced by the ovaries,” Karim said. “Girls are receiving the optimal levels early, so it’s possible that their brain structures are better developed compared to those who are exposed to estrogen levels associated with menstrual cycles at a later age.”

Use of the pill or other hormonal contraceptives for at least 10 years was beneficial for verbal memory and critical thinking ability.

“Oral contraceptives maintain and sustain a stable level of sex hormones in our blood stream,” Karim said. “Stable is good.”

Women who didn’t carry their pregnancy to term and those who gave birth to two children had better overall cognitive ability, verbal memory and executive function when compared to women who had only one full-term pregnancy.

“The finding that even incomplete pregnancies are beneficial was novel and surprising,” said Wendy Mack, the study’s senior author and professor of preventive medicine at the Keck School of Medicine. “In general, our findings are intriguing and are supported by other clinical studies and animal studies.”

In humans, however, previous studies have shown that “pregnancy brain” exists, meaning researchers found that pregnant women have poorer verbal memory, word fluency and word-list learning when compared to non-pregnant women.

“The issue is the human studies haven’t followed women for the long term,” Mack said. “They just looked at women during pregnancy. We are not sure if we can expect to detect a positive estrogen effect at that point, as the many bodily changes and psycho-social stressors during pregnancy also can impact women’s cognitive and emotional functions.”

Women who have their last baby after 35 are mentally sharper in old age, study finds

Why Thanksgiving is the perfect time to adopt a Mediterranean diet

The Thanksgiving meal is often used to illustrate how Americans get it wrong with food — we eat too much of everything, leaving us feeling like overstuffed turkeys.

Registered dietitian Cary Kreutzer, director of the Master of Science in Nutrition, Healthspan, and Longevity program at the USC Leonard Davis School of Gerontology, said it doesn’t need to be that way. In fact, America’s food-focused holiday is the ideal time to start some healthy traditions inspired by the Mediterranean lifestyle, also known as the Mediterranean diet.

“Thanksgiving is not just about sitting down to a meal,” Kreutzer said. “It is a day to enjoy preparing traditional foods, savoring flavors and spending time with family and friends. This social aspect is a known benefit of the Mediterranean lifestyle and something to be mindful of as we continue and create our own holiday traditions.”

Make it a dunch

It’s not dinner. It’s not lunch. Kreutzer calls it dunch, and said the ideal time to eat the main course is between 2 p.m. and 4 p.m.

“An early start gives you a chance to go outside and enjoy activities with the family or go for a walk before dark and to take a break before dessert,” she said. “Leftovers are the best part, so saving enough food for the next few days allows you to enjoy the meal multiple times.”

Embrace tradition

“Food is social. Food is emotional,” Kreutzer said. “Thanksgiving is no time to skip your family favorites.”

Kreutzer instead recommends taking smaller portions of the good stuff and avoiding the non-essential items, like buttered bread rolls, to make room for more special foods that she said can be prepared more healthfully with no loss to taste. Read on for some examples.

Toss the saturated fat

Don’t skip the gravy, skim it. Kreutzer advises adding some ice cubes to the turkey juices before preparing gravy. Skimming the fat that floats to the top before adding thickener will remove the saturated fat and extra calories — and keep the flavor. Also, extra virgin olive oil can be added to a dark green leafy salad with chopped walnuts — key ingredients in the Mediterranean diet.

Keep foods whole

Whole, fresh foods have only one ingredient. Processed foods have many added ingredients to keep them on the store shelves longer. By using whole foods and adding little or no additional ingredients — be it sugar or butter — the more you benefit in terms of fiber and nutrients. Also, keep in mind that overcooking destroys beneficial vitamins and minerals. So keep it simple and keep the skin.

“From cranberries to potatoes, whole foods provide whole nutrition so don’t toss the nutrients,” Kreutzer said.

Color your plate

Don’t let your centerpiece steal the show. Your plate should include an array of colors, too.

“Most of us eat far more turkey and ham than we need,” Kreutzer says. “Two to four ounces of meat protein is enough for most people, which leaves room for a variety of vegetables.”

Speaking of plates, Kreutzer also recommends using a smaller size to keep portions in check. Our eyes deceive us and we are inclined to fill our plate to the edges.

Slow down

Fast eaters often end up eating more and are the first to go back for a second plate, Kreutzer says. Putting forks down and sipping water, tea, coffee, milk or a glass of red wine (don’t forget drinks can add lots of hidden sugar and calories to meals) can prolong the time between bites. Enjoy the company and engage in conversation while savoring the smell and flavors of the meal.

Preserve the cultural and family rituals

Some people, particularly older adults, may not be able to travel on Thanksgiving or may not be able to consume solid foods. Kreutzer stresses the importance of taking steps to trigger the positive associations of the holiday no matter your age and abilities. For example, even the smell of a dish can be enough to trigger a memory and increase one’s appetite, she said.

Why Thanksgiving is the perfect time to adopt a Mediterranean diet

Children with asthma are more likely to become obese, USC study finds

New USC research finds that children with asthma are 51 percent more likely to become obese over the next decade compared to kids who did not have respiratory condition.

The study, published on Jan. 20 in the American Journal of Respiratory and Critical Care Medicine, also indicated that children who used asthma inhalers when they had an attack were 43 percent less likely to become obese.

“Early diagnosis and treatment of asthma may help prevent the childhood obesity epidemic,” said Frank Gilliland, senior author of the study and a professor of preventive medicine at the Keck School of Medicine of USC. “Part of the problem may be a vicious cycle where asthma and obesity negatively affect each other. Our results also suggest that asthma inhalers may help prevent obesity in children. Although this observation warrants further study, it is interesting that the correlation exists irrespective of physical activity and other asthma medication use.”

Scientific literature

Few studies have found a link between early-life asthma and increased risk of developing obesity by following children over a decade, the study stated. Not all children who have asthma are obese or will become obese.

“Children who have asthma are often overweight or obese, but the scientific literature has not been able to say asthma causes obesity,” said Zhanghua Chen, lead author of the study and a research associate of environmental health at the Keck School of Medicine. “However, our study and that of others support the finding that having asthma in early childhood may lead to increased risk of childhood obesity.”

One of the reasons obesity may be more prevalent in children with asthma is because respiratory problems may cause this population to play and exercise less, though this study accounted for physical activity. Plus, a side effect of many asthma medications is weight gain. Elevated asthma and obesity may contribute to the development of other metabolic diseases, including prediabetes and Type 2 diabetes in later life, Gilliland said.

Study details

USC researchers reviewed the records of 2,171 Southern California kindergarteners and first-graders who were not obese when they enrolled in the Children’s Health Study. Some 13.5 percent of children had asthma when they enrolled in the study.

Researchers followed the students for up to 10 years. During that decade, 15.8 percent of the children became obese. The scientists confirmed their results using a different group of fourth-graders who were followed until high school graduation.

The Children’s Health Study is one of the largest and most detailed studies of the long-term effects of air pollution on the respiratory and metabolic health of children. Looking at 20 years of data, USC researchers have found that air pollution increases obesity, that children’s lungs grow stronger as air quality improves and that fewer children in Southern California have bronchitis as a result of decreasing pollution levels in the region.

Parents completed questionnaires on socio-demographic factors, history of respiratory illness, physical activity patterns, smoking exposures at home and other household characteristics. Participants or their parents answered questions about the number of exercise classes students attended and the number of days they spent in outdoor sports in the last 12 months.

The researchers adjusted for health insurance coverage, overweight status, ethnicity, household income, smoking exposure at home and physical activity.

Children were labeled obese if they had a body mass index at or above the 95th percentile when compared to the standards of the Centers for Disease Control and Prevention.

The study had some limitations as information came from self-reported questionnaires. Researchers had limited information about exercise and did not collect data about the students’ diets.

Children with asthma are more likely to become obese, USC study finds

Diet that mimics fasting appears to slow aging

Benefits demonstrated in mice and yeast; three cycles of a similar diet given to humans

Want to lose abdominal fat, get smarter and live longer? New research led by USC’s Valter Longo shows that periodically adopting a diet that mimics the effects of fasting may yield a wide range of health benefits.

In a new study, Longo and his colleagues show that cycles of a four-day low-calorie diet that mimics fasting (FMD) cut visceral belly fat and elevated the number of progenitor and stem cells in several organs of old mice — including the brain, where it boosted neural regeneration and improved learning and memory.

The mouse tests were part of a three-tiered study on periodic fasting’s effects — testing yeast, mice and humans — to be published by Cell Metabolism on June 18.

Fasting’s lifelong effects

Mice, which have relatively short life spans, provided details about fasting’s lifelong effects. Yeast, which are simpler organisms, allowed Longo to uncover the biological mechanisms that fasting triggers at a cellular level. And a pilot study in humans found evidence that the mouse and yeast studies were, indeed, applicable to humans.

Bimonthly cycles that lasted four days of an FMD which started at middle age extended life span, reduced the incidence of cancer, boosted the immune system, reduced inflammatory diseases, slowed bone mineral density loss and improved the cognitive abilities of older mice tracked in the study. The total monthly calorie intake was the same for the FMD and control diet groups, indicating that the effects were not the result of an overall dietary restriction.

In a pilot human trial, three cycles of a similar diet given to 19 subjects once a month for five days decreased risk factors and biomarkers for aging, diabetes, cardiovascular disease and cancer with no major adverse side effects, according to Longo.

Strict fasting is hard for people to stick to, and it can also be dangerous.

Valter Longo

“Strict fasting is hard for people to stick to, and it can also be dangerous, so we developed a complex diet that triggers the same effects in the body,” said Longo, Edna M. Jones Professor of Biogerontology at the USC Davis School of Gerontology and director of the USC Longevity Institute. Longo has a joint appointment at the USC Dornsife College of Letters, Arts and Sciences. “I’ve personally tried both, and the fasting mimicking diet is a lot easier and also a lot safer.”

The diet slashed the individual’s caloric intake down to 34 to 54 percent of normal, with a specific composition of proteins, carbohydrates, fats and micronutrients. It decreased amounts of the hormone IGF-I, which is required during development to grow, but it is a promoter of aging and has been linked to cancer susceptibility. It also increased the amount of the hormone IGFBP-, and reduced biomarkers/risk factors linked to diabetes and cardiovascular disease, including glucose, trunk fat and C-reactive protein without negatively affecting muscle and bone mass.

Cancer cells starved out

Longo has previously shown how fasting can help starve out cancer cells while protecting immune and other cells from chemotherapy toxicity.

“It’s about reprogramming the body so it enters a slower aging mode, but also rejuvenating it through stem cell-based regeneration,” Longo said. “It’s not a typical diet because it isn’t something you need to stay on.”

For 25 days a month, study participants went back to their regular eating habits — good or bad — once they finished the treatment. They were not asked to change their diet and still saw positive changes.

Longo believes that for most normal people, the FMD can be done every three to six months, depending on the abdominal circumference and health status. For obese subjects or those with elevated disease risk factors, the FMD could be recommended by the physician as often as once every two weeks. His group is testing its effect in a randomized clinical trial, which will be completed soon, with more than 70 subjects.

“If the results remain as positive as the current ones, I believe this FMD will represent the first safe and effective intervention to promote positive changes associated with longevity and health span, which can be recommended by a physician,” Longo said. “We will soon meet with FDA officers to pursue several FDA claims for disease prevention and treatment.”

Consult a doctor

Despite its positive effects, Longo cautioned against water-only fasting and warned even about attempting the fasting mimicking diet without first consulting a doctor and seeking their supervision throughout the process.

Water-only fasting should only be done in a specialized clinic.

Valter Longo

“Not everyone is healthy enough to fast for five days, and the health consequences can be severe for a few who do it improperly,” he said. “Water-only fasting should only be done in a specialized clinic. Also, certain types of very low calorie diets, and particularly those with high protein content, can increase the incidence of gallstones in women at risk.”

“In contrast,” he added, “the fasting mimicking diet tested in the trial can be done anywhere under the supervision of a physician and carefully following the guidelines established in the clinical trials.”

Longo also cautioned that diabetes subjects should not undergo either fasting or fasting mimicking diets while receiving insulin, metformin or similar drugs. He also said that subjects with body mass index less than 18 should not undergo the FMD diet.

For the study, Longo collaborated with researchers and clinicians from USC as well as from Texas, Italy and England. The study was funded by the National Institute on Aging.

Diet that mimics fasting appears to slow aging