admin | 3:12 pm | April 9, 2010 | Uncategorized
We all know that we need vitamin C for optimum health, but are we doing ourselves any justice by consuming large amounts in supplement for, or are we just producing expensive urine? Vitamin C is one of the most popular stand-alone vitamin supplements in the world and a 2002 report showed that next to multivitamins, Vitamin C was the most commonly consumed supplement in the United States.
There is no doubt that vitamin C is important. Because it’s a water-soluble vitamin it cannot be stored and we need a constant and daily supply of vitamin C for normal growth and development. Vitamin C’s primary function is that of an antioxidant and quencher a variety of nasty free radicals that damage our DNA and essentially age us. Vitamin C is necessary for the formation of skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.
Much of the hype around vitamin C has to do with its role in preventing colds and flu, due to its immune boosting effects. However, the role that vitamin C plays in this regard is rather controversial. Can Vitamin C really prevent or cure the common cold? While there have been many studies that show that vitamin C supplementation can prevent and treat colds and flu, there are many studies that do not show this. A recent Cochrane database review of various studies relating to vitamin C and cold prevention showed that people who supplement with vitamin C as a prophylaxis (prevention) has shorter cold duration that people who did not supplement. However taking vitamin C at the onset of a cold had no effect on cold duration. In addition it seems vitamin C supplements have little effect on cold symptom severity. So, there is still no cure for the common cold! One area where vitamin C supplements do show promise is in the prevention and treatment of pneumonia. So taking vitamin C during an upper respiratory tract infection could help prevent the infection from turning nasty. Studies have also hinted towards the use of high dose vitamin C supplements to help keep the HIV virus at bay.
Vitamin C’s role as a preventer of heart disease shows more promise. Vitamin C may help support the heart and vascular system by protecting against endothelial dysfunction, preventing heart attacks, and countering the dangerous oxidation of blood lipids. In one trial, men in the highest third of vitamin C intake had a 66% lower risk of coronary heart disease than men in the lowest third, after controlling for various other cardiovascular risk factors. Studies have also shown that supplementation with 700mg vitamin C per day reduces the risk of heart disease by 25%.
So how much vitamin C is enough? Ideally, we should be getting most of our vitamin C from dietary fruit and vegetable intake. The Food and Nutrition Board at the Institute of Medicine recommends a daily intake of 75mg vitamin C per day for women and 90mg vitamin C per day for men, which can be achieved by eating 5 servings of fresh fruit and veggies every day. However, most studies pointing towards vitamin C benefits use high dosages, which can only be achieved through taking supplements. From the studies, it seems that a daily dose of 250mg to 1000mg of vitamin C per day should do the trick. Larger dosages of up to 3000mg per day can be taken but only for a few days at a time. Taking larger dosages should only be done under medical supervision as it could even cause toxicity if maintained for extended periods. Look out for vitamin C supplements that also contain bioflavonoids, substances that enhance vitamin C absorption. Vitamin C in the form of Ester-C (a registered trademark) is also a good form to take the vitamin in.
admin | 3:05 pm | March 17, 2010 | Uncategorized
The last decade has seen a considerable shift towards healthier and more sustainable ways of living, which has given rise to a world-wide move into organic agriculture. Organic farming and food is relatively new to South Africa, but as more and more organic produce is becoming available, we’re becoming more curious. The biggest question regarding organics is probably, “what’s in it for us?” Organic activists tout organic food as both healthier for our bodies and better for our planet on an environmental level. Others argue that most of the benefits claimed are just a big hype. Is organic better? Read on to find out more of what you need to know to help you make an informed decision on how to incorporate organics into your life.
What is organic agriculture and why is it in place?
When applied to food, the term “organic” refers to a food that has been grown without the use of artificial fertilisers, pesticides and without genetic modification. Organic food has been grown by working with nature rather than against it, by recycling natural materials to maintain soil fertility and encouraging natural methods of pest and disease control, rather than relying on chemicals. Organic farmers are concerned with the bigger picture environmentally, namely the health of the soil and the ecosystems on their farms. This is why organic farming is touted as sustainable and conventional farming has been labelled unsustainable. According to Leonard Mead, previous chairman of the Organic and Agricultural Society of South Africa and owner of Allganix, which produces organic baby food, “The real benefits with organic food are related to environmental sustainability. Organic farming is environmentally friendly because it is not polluting the environment and our food with harmful pesticides. Pesticides also get into the soil, polluting the water table and therefore our drinking water, but this is avoided through organic farming.” He also goes on to say, “Some may argue that conventional fresh produce is subjected to minimal allowed amount of pesticides, but I still believe that none is better than some, and that these minimum levels may still be unsafe for babies and children.”
What about animal-based foods?
According to Mead, “The majority of South African meat and chicken comes from animals that are either fed with feed that has been grown in artificial fertilisers and has been sprayed with pesticides, or they are reared in a feedlot or battery system where they are fed a cocktail of hormones and antibiotics.” There is a debate as to how many of these additives actually reach our plates, but organic proponents say that the potentially dangerous chemicals do not pass through the animals systems, but actually accumulate in the fatty tissue. “Animals that provide us with organic meat and dairy roam and graze freely and never receive hormones, growth promoters or antibiotics. If an animal does need an antibiotic, they are not milked or slaughtered until that antibiotic is out of their system”, explains Mead.
Organic animal products are not always easy to come by, but the next best thing if you’re looking for a more ethical approach is something called “free-range”. All organic livestock are free range, but all free-range animals are not necessarily organic. Free range means that the animals are allowed to live more natural lives. They are free to roam the fields, interact with other animals and eat a plant-based diet. Free range animals may still fed hormones and antibiotics.
Are organic foods better for us?
Most people are motivated to go organic for ethical issues and issues related to the sustainability of the planet, but are they actually healthier for us than conventional foods? There is some evidence that organic food retains more nutrients, however because organic food is not so readily available in SA, it is best not to sacrifice on overall fruit and vegetable intake just to try and eat everything organic. “The jury is still not out on whether organic food automatically guarantees you a higher nutrient content”, explains Mead
. He does warn though that, “Worldwide more and more information is linking pesticides and agricultural chemicals with various illnesses ranging from Alzheimer’s disease, cancer and ADD/ADHD to eczema and infertility.”
How to we recognise the real thing?
In essence true organic certification means that no harmful chemicals have been applied for at least 3 years; the farmer and processor have annual certification inspections and they use ecologically-friendly methods and substances to improve soil and control pests. A Certified organic product means that the produce and the farming processes have been inspected over a period by an independent, specialist certification agency to verify organic authenticity to the consumer. This process normally takes place over a timeframe of about 3 years. During the process, producers may communicate on products that they are “organic in conversion” (as may be seen for example on some major retailer’s products). These certification organisations really have only one reason for existence: to provide assurance to the consumer that products and organisations which claim to be organic, really do meet organic standards. Several certification agencies exist across the country, and these include Eco Cert, SGS, Afrisco and The Soil Association.
This article also appeared in business day health news
admin | 10:27 am | March 8, 2010 | Uncategorized
A summer holiday invariably involves some basking in the sunlight, but the warnings regarding the dangers of UVA and UVB radiation have made us a little more cautious about how much time we spend exposing our sensitive skins to the sun. Although the sun’s radiation can cause skin cancer, a lack of sunshine can contribute to certain cancers too. So do we bask or do we cover up? The answer is a little bit of both.
According to scientists at SUNARC (Sunlight, Nutrition and Health Research Center) in San Francisco, California, we may be doing ourselves more harm then good by staying out of the sun. We have always known that the sun helps us produce a vital nutrient- vitamin D, but until more recently we did not know just how important vitamin D might be to our health, especially in the prevention of cancer.
According to a position paper presented by SUNARC in April 2008, Vitamin D associated cancers include colon, gastric, rectal, pancreatic, bladder, kidney, prostate and breast. A study published in the June 2007 American Journal of Clinical Nutrition looked at vitamin D, calcium and cancer risk in post-menopausal women in Nebraska in the U.S. They found that all-cancer incident for women over age 55 was reduced by 77% in women who received a supplement containing calcium and vitamin D compared to a placebo. An epidemiological study conducted on Ontario Canada Considering 759 cases and 1,135 controls from a case-control study; found that higher intakes of vitamin D were associated with a reduced risk of both estrogen receptor and progesterone receptor breast cancers.
A Harvard cohort study in the 2006 April Journal of the National Cancer Institute, found inverse correlations with vitamin D intake (from sunlight and food) for many cancers including colon and rectal and estimated from the findings that male cancer death rates could be reduced by 29% for an intake of 1500IU of vitamin D per day.
So, if vitamin D can prevent cancer, should we be enjoying the sun guilt-free? Definitely not! In order to synthesise enough vitamin D, we only really need 20-30 minutes of direct skin contact with the sun, without SPF (Sun Protection Factor inhibits vitamin D absorption). So lying in your bikini for 5 hours getting a tan, is far exceeding what you need for your daily dose of vitamin D, and could be putting you at risk for skin cancer. The amount of vitamin D we get from the sun is self-regulating. According to CANSA (Cancer Association of South Africa), the amount of sun needed to make enough vitamin D is always less than the high amounts that cause tanning or sunburn. You don’t need to spend hours in the sun to feel the benefits of sunlight, explains CANSA. In fact, extra time in the sun doesn’t mean you keep on producing more vitamin D. When your body has healthy levels of the vitamin any excess is just broken down
The main reason we have been urged by medical professionals to stay out of the sun, is because of the risk of skin cancer (basal cell carcinomas, squamous cell carcinomas and melanomas). Melanomas tend to be the more dangerous type as they can more easily metastasise (spread). According to CANSA, sunburn doubles the risk of skin cancer. The back is more prone to melanoma in males while the lower legs are a more common site in females. Certain skin types are more prone to melanoma. Skin is graded 1 through 6 depending on the colour. Type 1 skin is very light, burns easily and never tans. This type of skin is most prone to melanoma. Type 6 skin, which is very dark and never burns, does not usually require any sunscreens and skin cancers due to sun damage are unlikely. The more tanned you are too, the more protected you are from skin cancer. So if a tan is what you are after, gradually and slowly is the way to go.
We can also get Vitamin D from food, although sources are rare. The only other significant natural source of vitamin D is fatty fish (like salmon, mackerel, pilchards and sardines) and fish oils. Most margarines and dairy products are now fortified with Vitamin D. Vitamin D supplements are also a consideration for people who are unable to get maximum UVB exposure or who do not get enough vitamin D from dietary sources.
(a version of this post also appeared in Business Day Health News)
admin | 10:30 am | February 22, 2010 | Uncategorized
For many people longevity has been shrugged off as a gift from above, but gerontologists are beginning to discover that centenarians (people who live to 100 and beyond) all share some common health secrets. The first centenarian I met was then 103-year-old Phillip Rabinowitz. At 103, he was an accomplished athlete. He took up walking in his 70s and began competing in his 90s. Mr. Rabinowitz’s remarkable list of achievements included winning a gold medal at the 1999 SA veteran’s champs in Port Elizabeth, finishing the 20km walk in 2hr 49min 19sec. He was also named in the Guinness Book of Records as the world’s oldest competitive walker and is the oldest finisher of the 14km City to Surf race in Sydney, Australia, which he completed at the ages of 95, 97, 99 and 100. He also won medals in the 5km and 20km events at the world veteran championships in Durban in 1997. If Phillip is not inspiring enough, watch the following you tube clip about some of the oldest people in the world, and marvel over a 92 year old heart surgeon, a 103 year old women who does weight training and a 92 year old Karaoke teacher
Most centenarian studies have been conducted in Okinawa, a Japanese island boasting a total of 600 out of its 1.3 million inhabitants living into their second century. The Okinawa Centenarian Study has been following centenarians since 1976, with some interesting findings. We have a lot to learn about longevity from these amazing survivors, who all seem to share some common lifestyle behaviours and attitudes towards life. We’re letting you in on some of these secrets.
Maintain a Healthy Weight
The evidence. Okinawan centenarians tend to remain lean throughout their lives and are rarely overweight. Research into the role that obesity plays in shortening lifespan is indisputable. Overweight and obesity is linked to elevated risk of hypertension, heart attacks, liver problems, diabetes and cancer- all of which are major modern day killers.
The advice. If you’re overweight, make an effort o lose weight. If you’re slim, make efforts to ensure that you stay that way. Slowly start to decrease your portion sizes in relation to how much exercise you do. If you battle with your weight, seek professional advice from a dietician who can design an eating plan for you.
Exercise regularly
The evidence. Although Okinawans are not regular gym goers, avid sportsman or marathon runners, they are surprisingly fit. They engage in more natural forms of exercise, like gardening, tai chi practice, traditional dance, walking and bicycling. Rather than being a chore for Okinawans, exercise is intertwined within their day-to-day lives.
The advice. In the West, we tend to live a more sedentary, automated lifestyle than the Easterners do. Try wherever possible to work or ride a bicycle instead of drive in your car. Make a gym or any other exercise schedule and work the rest of your life around this. Find something you really enjoy- this will ensure that you stick to it.
Savour you food
The evidence. Mealtimes are an occasion in Okinawa. Rather than focusing on getting through meal as quickly as possible, Okinawans always take pleasure and time in both the preparation and the eating of a meal. They always sit down to a meal, eat very slowly and take time to chew and digest their food. They also use chopsticks, which makes the meal last a lot longer than if you were to guzzle it down with a spoon or fork.
The advice. Try as much as possible to prepare your own food, using fresh ingredients instead of rushing off the nearest fast food chain or convenience store. Sit down in a quiet, relaxed environment and take at least 15 minutes to eat your meal, paying special attention to taste, texture and the mouth and hand movements involved. This will ensure that you maintain a focussed awareness while eating. Ensure too that you chew food 15 times before swallowing.
Don’t over-indulge
The evidence. In general, Okinawans tend to stop eating when they are 80% full, rather than filling their plates and stomachs to the max. They also tend to get fuller more quickly- not only because they eat slowly, but also because their stomach size has not been stretched from continuous overeating.
The advice. You can start off by using a smaller plate and slowly reducing portion sizes. Instead of eating fatty, sugary and starchy foods, rather fill up on fibre rich foods, like wholegrains and vegetables. Set your knife and fork down between bites, rather than shovelling the food down before the previous bite has been swallowed. Never wait until you are very hungry to start a meal and always finish the meal before you are too full.
Eat lots of fresh fruit, vegetables and wholegrains
The evidence. The traditional Japanese diet is particularly rich on high fibre foods, like fruits, vegetables and wholegrains. They also tend to use fresh produce in season, rather than frozen, pre-cut and processed foods. Vegetables tend to be the main feature at most meals, rather than just a side dish. Research has shown time and time again that diets rich in plant foods help keep chronic disease at bay thus lengthening lifespan.
The advice. Try filling at least half of your plate with fresh veggies and leave the rest for wholegrains and lean proteins. A wholegrain is a grain that hasn’t been refined. Opt for brown rice, wholegrain bread, barley, buckwheat or lentils instead of white bread, white rice and processed cereals. Snack on fruit and add fruit to your breakfast. Focus on variety by including a wide range of colours on your plate- try everything from green spinach to blue blueberries.
Eat less meat
The evidence. Most Okinawans follow a full vegetarian or semi-vegetarian lifestyle. They get most of their protein from vegetarian sources, like beans and soya, rather than from red meat and chicken. Vegetable proteins contain no harmful fats and are also loaded with disease preventing antioxidants. Okinawans also tend to eat a lot of fish- a rich source of life preserving omega-3 fatty acids.
The advice. Cut your red meat consumption to once or twice a week only. If you do eat chicken, make sure it’s lean or skinless. Try aiming for at least 3 servings of fish per week. Eat at least 3 meals a week that are fully vegetarian, like beans on toast, a lentil curry or soya burgers on wholewheat buns, for example.
Get a good night’s sleep
The evidence. Okinawans tend to go to bed earlier and sleep longer than Japanese who live in the urban areas. Other studies have shown that a lack of sleep can lead to over eating, depression and a reduced ability to cope during the day.
The advice. Get into the habit of winding down a little earlier than usual if you’re prone to getting to bed late. Avoid engaging in overly stimulating activities an hour before bed- rather grab a good book or indulge in a relaxing bath. Meditating before bed or using special aromatherapy oils, like lavender, can help ease the process of drifting in dreamland.
Nurture a sense of community
The evidence. Centenarians tend to be very socially involved. They spend a lot of time with family, friends or other social groups and are rarely “loners”. Okinawans have a strong spiritual basis and spend a lot of time with their religious communities.
The advice. If you have the luxury, spend as much time as possible with the people you love. Avoid people and social situations that tend to zap your energy. Rather focus on nurturing those relationships that make you feel safe and happy. If you are not associated with any specific religious or spiritual group, find something that adds some meaning and purpose to your life.
Let go of worry
The evidence. Okinawans tend to be highly resilient and adapt well to difficult situations. They tend to face situations head on, taking effort to learn from mistakes rather than wallow in them.
The advice. Focus on being in the moment. When we worry, it’s usually a fear of what may lie in the future. It’s better to handle the problem as best you can in the present and let go of any fears or expectations attached to it.
(Part of this article appeared in Business Day Health News and joburg.co.za)
admin | 3:42 pm | December 2, 2009 | Uncategorized
Being a dietician, people often assume that I “Eat to Live”, rather than “Live to Eat”. I am not fanatical and believe that the true test is to find a balance between the two! There are 2 major reason why we eat food. The first, and most important reason, is nourishment and sustainance or the “eat to live” side of things. Then there is the secondary reason, which is pure enjoyment or the “live to eat” component.
The Live to Eat Attitude.
The Good Side. Food is the fuel that gives us what we all crave- energy! Live to Eater’s see food as fuel and lifeforce and choose foods that give them the maximum vooma. In addition, Live to eaters are more aware of the nutritional content of foods and see vitamins, minerals, amino acids, essential fats and phytonutrients on their plates.
The Bad Side. Fanatical Live to eaters can become obsessed with healthy foods, an actual psycological disorder called orthorexia. These people may start restricting otherwise healthy foods, like red meat, wheat and dairy for fear of any negative consequences associated with these foods. They may also start to avoid social situations that involve eating, like weddings, dinner parties and work lunches.
The Eat to Live Attitude.
The Good Side. If we were not meant to enjoy our food, we would not have been blessed with taste buds. Eat to liver’s are passionate about good tasting food and are not afraid to try new things. Eat to liver’s therefore often have good variety in their diets and enjoy a variety of different foods. Eat to liver’s enjoy a good social life and feel happy and joyous around food.
The Bad Side. Eat to Liver’s can become obsessed with food, which can lead to binge eating disorders and associated problems. They pay less attention to the health aspects of food and are more prone to chronic diseases and obesity.
The best way to eat is to find a balance! If you really are passionate about keeping healthy, you will learn to love the taste of healthy food too, and in effect you kill two birds with one stone! I believe the more sensible way to eat is eat to live 80% of the time and leave 20% for pure indulgence!
admin | 10:17 am | November 19, 2009 | Uncategorized
It’s the quintessential take-out food and the hamburger has definitely stood the test of time. Human desperation for convenience is what first sparked off the fast food movement in the 1940’s. A few take-out spots scattered throughout has mushroomed over the past 2 decades to the point that we rarely need to drive more than a few kilometres to our favourite fast-food hamburger haven. Even third world countries serve hamburgers.
For the most part, a hamburger is not a healthy meal and in fact, the healthiest part of your burger is probably the sesame seeds sitting atop the bun. A saturated-fat laden beef mince patty and some processed yellow cheese sandwiched between two thick slices of white bread and served with pre-cut potatoes deep fried in re-used vegetable oil is a kilojoule bomb of a meal, almost devoid of nutrition.
Nutritional data on the South African Mc Donald’s website is currently being updated. According to American data, the Big Mac weighs in at 2268 kilojoules and 29g fat (10g of which is saturated) and the Quarter Pounder with cheese comes in lower at 2142 and 26g fat (12 saturated). A chicken burger is not necessarily a healthier option though. According to Kentucky Fried Chicken International data, a traditional Zinger packs 2800 kilojoules and 33g fat (6g saturated). Because it’s a chicken burger, the Zinger has less saturated fat than beef burgers, but it’s deep-fried, so it will contain a high amount of damaged oils. In comparison, a Nandos chicken burger (which is skinless and not deep fried) will give you 1804 kilojoules and only 7.7g fat (1.9g saturated), so it does represent a much healthier choice.
Then we have to take the side orders into account. Because they are fried in oil, French fries tend be kilojoule and fat dense. The smaller the French-fry, the higher the fat content, because there is an increased surface area for oil absorption. A portion of chips will cost you anywhere between 650 and 1900 kilojoules and 7-18g fat, depending on the size of your order. Mc Donald’s extra large fries will cost you 1833 kilojoules and 18g fat, for example.
Then to wash that all down, fizzy cold drinks are not your healthiest choice either. High in sugar and caffeine and low in nutrients, they have absolutely no health benefits. An extra large Coke contains about 1300 kilojoules. “Diet” or “Light” varieties are also options, but the safety of taking in large amounts of artificial sweeteners is questionable.
Putting it into perspective
The daily kilojoule requirements for weight maintenance for a 56kg moderately active woman would work out to about 8500 kilojoules and for a 72kg moderately active male about 10100 kilojoules.
For health, fat intake should be kept at below 30% of total kilojoule intake, so that’s a maximum of 67g fat per day for a women and 80g for a man. Saturated fat intake should be kept as low as possible and should not exceed one-third of the total daily fat intake.
Cholesterol is an independent risk factor for heart disease. It is recommended that for good health dietary cholesterol intake should be less than 300 milligrams/day. If you have heart disease, limit your daily intake to less than 200 milligrams.
High sodium intake is a major risk factor for hypertension (high blood pressure). The Estimated Safe and Adequate Daily Intake (ESADDI) for sodium is approximately 1,100-3,300 mg per day.
admin | 10:54 am | November 11, 2009 | Uncategorized
The attached video, narrated by a naturopath and a nutritionist in the United States, highlights the issue that I personally have with many modern medical doctors, that is, their reliance on pharmaceutical medicines and lack of knowledge regarding the role of more natural forms of treatment, like nutrition. The video also touches on the interesting phenomenon of how the information age has produced a generation of lay people who often know better than their doctors when it comes to their health.
“The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease”.
I have always loved this quote by Thomas Edison, and I too believe that the best doctors today are those that also embrace preventative medicine and the role of nutrition and alternative medicine in healing disease. Sadly though, the medical training received by our doctors is often severely lacking in these areas and I wonder whether we are always getting the best advice. The reality is, the nutrition training received by doctors at medical school is rather limited. In addition, it is also underplayed. Without a doubt, doctors do have the necessary biochemical training to understand nutrition, and many do embrace it, but these kinds of doctors are few and far between I believe.
One study, which appeared in Clinical Nutrition, September 2009, found that only 25% of surgical interns knew how to calculate a patients nutritional requirements and that their general nutrition knowledge was less than that of dieticians.
Another study in The Proceedings of the Nutrition Society, August 2009 showed that only 14% of physicians in the U.K. reported feeling adequately trained to provide nutrition counseling to patients and that a lack of knowledge has also been reported in general practitioners. I could not find specific statistics relating to the training of South African doctors in nutrition, but on chatting personally to some doctor, it seems the nutrition module given at medical school is not longer than a few hours.
Many of today’s most common diseases (often referred to as diseases of lifestyle), like heart disease, cancer, diabetes and even depression are largely related to diet and lifestyle. The problem is, that many doctors are treating these diseases with drug prescriptions, while paying little attention to diet and lifestyle.
My advice is to look for doctors who do pay attention to nutrition and lifestyle when treating patients, or to compliment your medical treatment with treatment from a homeopath, naturopath or dietician. The Internet has also made it easier for you to get reliable diet and health information. So keep yourself well informed about any conditions you may have, and it’s always a good idea to get a second opinion from an allied health professional too.
admin | 4:12 pm | October 22, 2009 | Uncategorized
Coenzyme Q10 is a nutritional supplement (also found naturally in the bosy) and which is similar in structure and function to the antioxidant Vitamin E.
It is hypothesised that the coenzyme Q10 helps fight oxidative damage and prevent DNA degradation, reducing the synthesis of enzyme that can destroy collagen fibers, the fibers that give skin it’s structure.
Taking a supplement of the antioxidant coenzyme Q10, may help delay the signs of skin aging, including roughness, fine lines and wrinkles, according to new research from Srinakharinwirot University, Bangkok, Thailand. Sixty female subjects were randomly assigned to either the supplement, manufactured by Australian-based nutritional supplement manufacturer Blackmores, or a placebo.
After 12 weeks of taking the supplement once daily those in the treatment group experienced a significant improvement in skin roughness and fine wrinkles, whereas those in the placebo group did not.
Measurements of skin roughness and fine wrinkles were carried out at the start of the study, then at four week intervals until week 12.
By the end of the study, skin roughness and fine wrinkles had reduced by 21%, compared to a 1.7% improvement in the placebo group.
The supplement contains antioxidants (coenzyme Q10, beta-carotene, grape seed extract, French maritime pine bark extract, green tea extract and D-alpha-tocopheryl acetate), minerals (zinc and selenium) and glycosaminoglycans.
admin | 12:40 pm | October 13, 2009 | Uncategorized
Soft drinks, or cold drinks, as we more affectionately call then in South Africa are a health hazard as far as I am concerned. And Arnold Schwarzenegger agrees with me.
California lawmakers have passed America’s most far-reaching ban yet on soft drinks in schools. They have been banned from every secondary school in the US’s most-populous state, in addition to the ban in primaries since 2003.
During school hours, schools will only be able to stock milk, drinks with at least 50 per cent fruit or vegetable content and bottled water under the anti-obesity legislation, which awaits California Governor Arnold Schwarzenegger’s signature.
So why are cold drinks so bad? Here’s the scoop:
They are loaded with sugar
A 340ml can of coca-cola for example, contains 40g of sugar- thats 8 tsp of sugar, or 3 slices of bread. Sugar is a major contributing factor to childhood and adult obesity, it causes dental caries, lowers the immune response and can increase diabetes risk.
They are acidic
Cold drinks are loaded with phosphoric acid. One of the major issues with this, is potential bone loss. Phosphoric acid competes with calcium for absorption in the gut, and acidity itself can upset calcium balance. Excessive intake of cold drinks could therefore pose a risk for osteoporosis.
They’re artificial
Any flavouring added to your cold drink is artificial, not natural.
Many contain caffeine
Cola varieties of drinks, with some exceptions, all contain caffeine. Caffeine acts as a general stimulant and in high quantities can be over stimulating and causes anxiety. It also acts as a diuretic and urinary tract irritant. Adding to the fact that caffeine is addictive, high intakes have been linked to migraine headaches, osteoporosis, heart disease and pre-menstrual syndrome.
The artificial sweeteners are probably worse than the sugar
Many have turned to diet or lite varieties of cold drinks to prevent the adverse effects of excess sugar in the diet, only to have to worry about the effects on excess aspartame. Aspartame has come under some scrutiny over the years with suggestions that it may be responsible for a variety of different ailments, from autoimmune disorders to cancers. Although these effects are unconfirmed, there is evidence to suggest that aspartame (which can cross the blood brain barrier) can affect brain function. It has also been proven to cause sugar cravings and overeating.
The verdict: Play it safe and DRINK WATER!
healthguru | 10:34 am | September 29, 2009 | Uncategorized
Berries are a rich source of anthocianidins- antioxidants, which help reduce inflammation, prevent cancer and improve circulation. Include fresh or frozen strawberries, blueberries, raspberries, or any other berries you can get your hands on, in your diet on a regular basis. Eat them plain or topped with yogurt for a sweet, delicious snack. Imported from Brazil, the Acai berry is particularly high in anti-oxidants and has been touted as a powerful skin booster. The China-native Goji berry is another super food with exceptionally high anti-oxidant capabilities.
The acai berry in particular has taken the world by storm. See the youtube video above for more information. What are the health benefits the acai berry has? How can this little berry improve your health?
The acai berry has perhaps the highest level of antioxidants in the world, which can be of benefit for many reasons, particularly anti-aging. One of the big hypes is around weight loss. According to reports, acai helps by helping flush away toxins and waste, and their supplement derivatives can improve body function, thus burning fat more effectively. Acai berries can also aid circulation and improve blood flow.
They are also low glycemic index, which means that they help maintain a more even keel with regards to energy throughout the day
Acai berries can increase energy.
Is it a miracle berry- we don’t know for sure. But including some acai in your daily diet certainly won’t do any harm. It only grows in Brazil, but acai powder can be purchased here at selected health stores and pharmacies.
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