Health Tips-Oily fish in pregnancy may cut asthma risk in kids

Consumption of oily fish like salmon while pregnant may reduce the risk of babies developing respiratory diseases like asthma, finds a new study.

The early results of the study showed that at six months of age there was no difference in allergy rate between the children whose mothers ate salmon and those who did not.

However, at age of two and half years, children whose mothers ate salmon while pregnant were less likely to have asthma.

“Our findings indicate that early nutrition interventions, even during pregnancy, can have long lasting effects on health,” said Philip Calder, professor at University of Southampton in Britain.

The study proved that fatty acids-or a lack of them-are involved in a broad spectrum of common diseases ranging from diverse allergies through to atherosclerosis and inflammatory conditions such as Crohn’s disease.

The research was a randomised controlled trial in which a group of women ate salmon twice a week from week 19 of pregnancy.

Allergy tests were then performed on the children at six months and then at two to three years of age.

Results were compared to a control group whose mothers did not eat salmon during pregnancy.

The findings were presented at the recent Experimental Biology Congress in San Diego, US.

Health Tipps-Low breast cancer threat

A diet containing low-fat food items is likely to aid women in their postmenopausal phase to keep away from breast cancer as well as lower the mortality risk rates associated with the deadly disease, finds a study.

The findings showed that women who stayed on a low fat diet for approximately eight years reduced their risk of death from invasive breast cancers.
They also improved their survival rates by 82 percent when compared with women who had not followed the dietary regimen.

Women who did not follow the diet were at 78 percent overall survival risks.

“This was the first time we had examined the deaths after breast cancer among this group, and we found that a sustained low fat diet increased the survival rates among postmenopausal women after a breast cancer diagnosis,” said Rowan Chlebowski from the Los Angeles Biomedical Research Institute in the US.

Also, heart disease mortality rate was seen to be lower in the dietary group.

However, most of the breast cancer characteristics-including size, nodal status, and distribution of poor prognosis, triple negative cancers and HER2 positive cancers-were found similar between the two groups of women.

“The study also suggests that women would need to remain on the low fat diets to maintain the benefits of the dietary intervention,” Chlebowski suggested.

To determine the effects of a low fat dietary pattern on breast cancer, the team conducted additional analyses of a randomised clinical trial that had followed 48,835 postmenopausal women.

The women were aged 50-79, had no prior breast cancer and had normal mammograms as wells as had an intake normal dietary fat.

Of those, 19,541 women were put on a low fat diet with nutritionist-led group sessions that sought to reduce fat intake to 20 percent of energy and increase the consumption of fruits, vegetables and grain.

The other 29,294 women in the trial followed their usual dietary patterns.

The study was presented at a clinical trial plenary session, at the ongoing American Association for Cancer Research (AACR) annual meeting in Louisiana, US.

Healthy Tips-Long night fasting may cut risk of breast cancer recurrence

Breast cancer survivors can cut their risk of the deadly disease from recurring by fasting for longer at night, says a new research.

The risk of recurrence in those who fought the disease may be linked to how many hours they avoid food for at night.

The findings showed that a short ‘night fast’ of less than 13 hours led to a 36 percent greater chance of tumours returning in women treated for early-stage breast cancer.

“Our study introduces a novel dietary intervention strategy and indicates that prolonging the length of the nightly fasting interval could be a simple and feasible strategy to reduce breast cancer recurrence,” said lead author Catherine Marinac, doctoral candidate at University of California, San Diego in US.

Also, going to bed too soon after eating may increase the risk of breast cancer coming back.

A longer nightly fasting interval can significantly lower the concentrations of HbA1c (Glycated hemoglobin) and longer duration of nighttime sleeping.

Interventions to prolong the nightly fasting interval could also potentially reduce the risk of type 2 diabetes, cardiovascular disease and other cancers.

However, shorter fasting was not associated with a higher risk for death from breast cancer or from any other causes.

For the study, published online by JAMA Oncology, the team collected data on 2,413 women with early breast cancer who participated in the Women’s Healthy Eating and Living study, which looked at the effects of diet on women’s health.

Between 1995 and 2007, that is, during an average of 7.3 years of follow-up, the researchers looked at invasive breast cancer recurrence and new primary breast tumors.

Women who participated in the study were of an average age of 52.4 years and kept average fasting duration of 12.5 hours per night.

The findings from this study have broad and significant implications for public health. Randomised trials are needed to adequately test whether prolonging the nightly fasting interval can reduce the risk of chronic disease,” the researchers concluded.

Health Tips-The health benefits of coffee

Coffee often gets bad press, which – in some cases – is for good reason, especially if you’re drinking lots of it or always using it as a pick-me-up in the afternoon. However, there are lots of health benefits in these little beans too, when drunk in moderation and not in a calorie-laden white chocolate mocha with whipped cream on top!

Let’s start with the liver. Research has shown that drinking two or more cups a day can help protect your liver against certain diseases, including cirrhosis. Coffee is also packed full of antioxidants and, for big coffee drinkers, is often the biggest source of antioxidants in the diet. Antioxidants are important for many reasons, including helping protect against free radical damage and therefore diseases such as cancer and Alzheimer’s. But that doesn’t mean that coffee can replace all those amazing antioxidants from fruit and vegetables!

We all know that the caffeine in coffee can help with energy levels, as it is often found in energy and sports drinks, and, of course, many people use it to help them get through that ‘4pm slump’. However, caffeine can also help improve your memory and mood. When you drink a cup of coffee, the caffeine is absorbed into the bloodstream and travels to the brain. Once in the brain the caffeine blocks an inhibitory neurotransmitter called adenosine, which in turn allows an increase in other neurotransmitters that help fire your neurons and increase your alertness and memory. There is also increasing evidence that coffee can help protect against neurological diseases such as Alzheimer’s and Parkinson’s and reduce the risk of depression, too.

Coffee also contains some essential nutrients including B vitamins, magnesium and potassium, and isn’t dehydrating on the body as some may think. According to research, coffee is in fact almost as hydrating as plain water and counts towards your total daily fluid count, plus it’s low in calories when drunk black.

Do be careful with coffee, though, as some people can be really sensitive to it. Even one cup can cause ‘caffeine shakes’ where the body feels a bit jittery and shaky, or cause nausea. It can also cause a slight increase in blood pressure, so if you suffer from high blood pressure then coffee is best avoided.

5 Step To Boost Women Gut Health

Your Five Step Plan

So how to promote more diversity, boost levels of good bugs and reap the health, weight and wellbeing benefits? Here, distilled from the latest research, is a practical five-step guide to rebuilding and recalibrating your healthy gut bacteria, and being healthier and happier as a result.

1 Veg out

Eating lots of veg is a key recommendation from all the new healthy gut plans. In The Gut Makeover, Hyde recommends having at least seven handfuls of produce a day (five veg, two fruit, 20-30 different varieties per week), while Chutkan suggests implementing a 3:2:1 regimen for mealtimes – one portion of veg at breakfast, two at lunch and three at dinner. The reason? ‘A helpful way to think about the relationship between eating plants and gut bacteria is that the plant fibre that can’t be broken down and absorbed by your body ends up feeding your gut bacteria instead, explains Chutkan. ‘That means less food for you (think easier weight loss) and more for your microbes.’

2 Select gut-friendly carbs

In essence, that’s any of the whole grain or unprocessed, types (the fibre advantage again). But to really turbo charge your good bugs, it’s important to include carbohydrates with prebiotics in them (prebiotics include inulin, fructo- and galacto-oligosaccharides and in horticulture terms are like giving your gut bacteria a big dose of organic fertiliser). Foods highest in prebiotic carbs are onions, garlic, leeks, asparagus and Jerusalem artichokes, but you can also find them in bananas (the greener the better) and chicory coffee replacement. Another food with prebiotic properties is the ‘resistant starch’ which forms in significant amounts when starchy carbohydrates are chilled after cooking. To harness the benefits of resistant starch for your bacteria means plumping for chilled potato salad over baked potato, and cooking your pasta and rice ahead, and then reheating (thoroughly) for dinner the next day.

3 Include fermented foods

Different experts have their different takes on which fermented foods to consume, but they all agree that by eating them you can introduce important probiotic (friendly) cultures into your system that help keep the microbiome alive and kicking. The most familiar fermented food is natural probiotic (or ‘bio’) yogurt, while at the more delightful end of the scale, a smelly Roquefort, good strong Cheddar or chunk of Parmesan will also give your good bugs a boost. For a more hardcore (and potent) option, try whizzing kefir into a smoothie (Mlekovita Kefir, £1.39 a litre, tesco.com), a helping of freshly made sauerkraut  (from £3.99, theculturecellar.co.uk) or kimchi (from £6.49, theculturecellar.co.uk). Chutkan gives a detailed account of how to ferment your own veg, kimchi-style, in her book.

4 Don’t graze

Giving your gut some down time looks likely to benefit your biome, with a study from the Salk Institute for Biological Studies in California showing that when mice were only allowed an eight-hour window in which to eat they absorbed fewer calories from their food. The eight-hour access groups also had more diversity of bacterial species in their guts than the ad lib groups. Previous research has shown that a period of fasting or calorie restriction beneficially alters gut bacteria, perhaps by avoiding a constant stream of sugar into the bloodstream, which raises insulin levels and might give less healthy bugs the upper hand. If an eight-hour window seems a bit undoable, Hyde recommends giving your gut at least a 12-hour break – in practical terms, not eating until eight in the morning if you finished dinner at eight the night before. Professor Tim Spector goes further, suggesting that skipping breakfast may actually be a healthy strategy for some people (he’s also a fan of the 5:2 regimen). Whatever approach you take, it seems at the very least, it’s important to eat substantial meals that reduce the need to snack in between.

 

5 Dial down the sugar

The health of your microbiome is yet another good reason to cut down on the sweet stuff. ‘Simple carbohydrates found in soft drinks, baked goods and other processed grains cause undesirable shifts in microbial composition, and can lead to the proliferation of yeasts,’ says Chutkan. Unfortunately, sweeteners such as saccharin and aspartame may not be your microbiome’s friend either – although the significance of the findings to humans have been disputed, a study published in the journal Nature in 2014 identified gut bacteria changes and associated glucose intolerance in mice who were given high levels of sweeteners. For your gut, as well a your general health, when it comes to drinks, it seems water is best.

 

Health Tips-Curb your sweet tooth

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

Nutrients Health Tips for Women

Healthy Tips for drinking Green Tea

Natural Health Tips

Health Tips-Six Proven Benefits of Apple Cider Vinegar

1. Apple Cider Vinegar is High in Acetic Acid, Which Has Potent Biological Effects

Vinegar is made in a two-step process, related to how alcohol is made (1).

The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol.

In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid… the main active compound in vinegar.

In French, the word “vinegar” actually means “sour wine.”

Organic, unfiltered apple cider vinegar (like Bragg’s) also contains “mother,” strands of proteins, enzymes and friendly bacteria that give the product a murky, cobweb-like appearance.

This is what it looks like:

Some people believe that the “mother” is responsible for most of the health benefits, although there are currently no studies to support this.

Apple cider vinegar only contains about 3 calories per tablespoon, which is very low.

There are not many vitamins or minerals in it, but it does contain a tiny amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants.

Bottom Line: Apple cider vinegar is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar.

2. Acetic Acid is a Potent Antimicrobial and Can Kill Some Types of Bacteria

Vinegar can help kill pathogens, including bacteria (2).

It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

However, many of these applications have currently notbeen confirmed by research.

Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.

Vinegar has been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in the food and spoiling it (3, 4, 5, 6).

If you’re looking for a natural way to preserve your food… then apple cider vinegar could be highly useful.

There have also been anecdotal reports of diluted apple cider vinegar helping with acne when applied on the skin, but I didn’t find any research to confirm this so take it with a grain of salt.

Bottom Line: The main substance in vinegar, acetic acid, can kill bacteria and/or prevent them from multiplying and reaching harmful levels. It has a history of use as a disinfectant and natural preservative.

3. Apple Cider Vinegar May Lower Blood Sugar Levels, Which is Very Useful For Diabetics

By far the most successful application of vinegar to date, is in patients with type 2 diabetes.

Type 2 diabetes is characterized by elevated blood sugars, either in the context of insulin resistance or an inability to produce insulin.

However, elevated blood sugar can also be a problem in people who don’t have diabetes… it is believed to be a major cause of ageing and various chronic diseases.

So, pretty much everyone should benefit from keeping their blood sugar levels stable.

The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar may also have a powerful effect.

Vinegar has been shown to have numerous benefits for insulin function and blood sugar levels:

·         Improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses (7).

·         Reduces blood sugar by 34% when eating 50 grams of white bread (8).

·         2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4% (9).

·         Numerous other studies, in both rats and humans, show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals (10, 11, 12, 13, 14, 15).

For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons.

If you’re currently taking blood sugar lowering medications, then check with your doctor before increasing your intake of apple cider vinegar.

Bottom Line: Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals.

4. There Are Some Studies Showing That Apple Cider Vinegar Can Help With Weight Loss

Given that vinegar lowers blood sugar and insulin levels, it makes sense that it could help you lose weight.

Several human studies suggest that vinegar can increase satiety, help you eat fewer calories and even lead to actual pounds lost on the scale.

Vinegar along with high-carb meals can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day (16, 17).

By reducing calorie intake, this should translate to reduced weight over time.

A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss (18):

·         15mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.

·         30mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.

However… keep in mind that this study went on for 12 weeks, so the true effects on body weight seem to be rather modest.

That being said, just adding/subtracting single foods or ingredients rarely has a noticeable effect on weight.

It’s the entire diet/lifestyle that counts… you need to combine several effective methods to see results.

Overall, it seems like apple cider vinegar may be useful as a weight loss aid, mainly by promoting satiety and lowering glucose and insulin levels.

But it won’t work any miracles on its own.

Bottom Line: Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which can lead to weight loss.

5. Apple Cider Vinegar May Have Some Benefits For Heart Health

Cardiovascular disease (heart disease and stroke) is currently the world’s biggest cause of death (19).

It is known that several measurable biological factors are linked to either a decreased or increased risk of cardiovascular disease.

Several of these “risk factors” have been shown to be improved by vinegar consumption… but all of the studies were done in rats.

These rat studies showed that apple cider vinegar can lower cholesterol and triglyceride levels (20, 21).

Apple cider vinegar may also contain the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, a crucial step in the heart disease process (22, 23).

There are also some studies showing that vinegar reduces blood pressure (a majorrisk factor) in rats (24, 25).

Unfortunately, what works in animals doesn’t always work in humans.

The only human evidence is an observational study from Harvard showing that women who ate salad dressings with vinegar had a reduced risk of heart disease (26).

But this type of study can only show an association, it can not prove that the vinegarcaused anything.

Bottom Line: Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure, but this needs to be confirmed in human studies.

6. Vinegar May be Protective Against Cancer

Cancer is a terrible disease, characterized by uncontrolled growth of cells.

There is a lot of hype online about the anti-cancer effects of apple cider vinegar.

Some studies have shown that vinegar can kill cancer cells and shrink tumors (27, 28, 29, 30)

However, all of the studies on this were done in isolated cells in test tubes, or rats, which proves nothing about what happens in a living, breathing human.

Additionally, most of the studies were done on rice vinegar, not apple cider vinegar.

That being said, some observational studies (which don’t prove anything) have shown that vinegar ingestion is linked to decreased esophageal cancer in China, but increased bladder cancer in Serbia (31, 32).

Overall… it is possible that apple cider vinegar may help to prevent cancer, but it is definitely premature to make any recommendations based on the current research.

Bottom Line: Some studies in test tubes and rats have shown that rice vinegar can slow the growth of cancer cells and shrink tumors.

Side Effects, Dosage and How to Use it

There are a lot of wild claims about apple cider vinegar on the internet.

Some say that it can increase energy levels and have all sorts of beneficial effects on health.

Unfortunately… many of these claims are not supported by science.

Of course, absence of proof isn’t proof that something isn’t happening and anecdote often ends up becoming supported by science down the line.

That being said, I wouldn’t hold my breath waiting for more studies, since research on natural health products like these are both few and far between.

From the little evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some self-experimentation if you’re interested in it.

At the very least, apple cider vinegar seems to be safe. There are no side effects noted with normal consumption.

The best way to incorporate it into your diet is to use it in your cooking… for salad dressings, mayonnaise and that sort of thing.

Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) per day.

Definitely don’t go above that, because excess consumption may have harmful effects.

It is also possible to take it in pill/tablet form, but I don’t recommend that because a 2005 study showed that the true vinegar content of these supplements was highly questionable (33).

There is also a report of a woman having an apple cider vinegar tablet stuck in her throat, which led to esophageal burns.

It is recommended to use organic, unfiltered apple cider vinegar with the “mother.”

Bragg’s is by far the most popular option, which you can get

Apple cider vinegar also has various other non-health related uses like hair conditioning, skin care, dental care, pet use and as a cleaning agent (to name a few).

These can be highly useful for people who like to keep things as natural and chemical-free as possible.

At the end of the day, apple cider vinegar appears to be very healthy.

It’s not a “miracle” or a “cure-all” like some people seem to believe, but it does clearly have some important health benefits, especially for blood sugar and weight control.

Btw… any comments and/or questions? Click “show comments” below.