Email OF The Day: 12/11/20

Friday, 11 December 2020

[www.keralites.net] Why Arthritis Matters

M.D.HEGDE

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For those that think arthritis is just a disease of old age or that it only affects those that are unhealthy, think again. Arthritis is actually a complex group of musculoskeletal disorders that consists of more than 100 different diseases or conditions that can affect people of all ages, races, and genders. In fact, about two-thirds of individuals with some form of arthritis are under 65 years old. This includes 300,000 children with a total of 50 million Americans suffering every day. Most types of arthritis include one of the following three types: Osteoarthritis (a breakdown of joint cartilage that's caused by certain risk factors and very progressive), Juvenile Arthritis (occurs due to many autoimmune and inflammatory conditions under children 16 and under), and Rheumatoid Arthritis also known as RA (a systemic form of arthritis that causes inflammation in the membranes of the joints that leads to stiffness and pain).

Why Arthritis Matters

Arthritis is also a serious issue. It doesn't just affect day-to-day quality of life, but also a person's overall health. It can lead to depression, muscle atrophy, and interfere with work and social activities. It's also the number one cause of disability in the United States and contributes to a majority of the hospitalizations every single year, which increases medical costs for many people.

But arthritis suffers have options; there are things a person can do with arthritis to lower pain, inflammation, and improve their quality of life. Two major factors are a healthy diet and staying active. Though one would think exercise would be out of the question, it's actually very helpful to help keep the joints fluid and prevent stagnation. It also helps work the muscles to prevent muscle loss from too much sitting and can help lessen the severity and progression of the disease over time.

Diet should also be top priority; eating foods rich in anti-inflammatory nutrients can make a huge difference fast in terms of joint pain, overall quality of life, and how easily one can move and stay active. It can also prevent inflammatory-related diseases such as diabetes and heart disease..

Anti-Inflammatory Arthritis Power Foods to Add to Your Plate

1. Leafy Greens

It's hard to mess with leafy green vegetables. These foods aren't just some of the most nutritious, but also the most delicious! They're also packed with B vitamins and magnesium to increase one's energy levels, and to beat all, they also keep the bones strong due to their high calcium levels. Choosekale, spinach, broccoli, Swiss chard, collards, mustard, arugula, and turnip greens whenever you get the chance. Try Roasted Veggies With Buttery Garlic and Spinach Salad as a delicious way to get in some greens!

2. Omega-3′s

Acai, walnuts, pumpkin seeds, chia seeds, flax seeds, and hemp seeds are all packed with omega-3 fatty acids. Omega-3′s are some of the best fats you can eat because they fight inflammation in all parts of the body. They help lubricate joints, arteries, and also help keep digestion and brain health in good condition.

3. Avocados

Avocados are also packed with good fats and great foods for the joints, brain, and heart. They're also filling and a healthier source of fat for the body than refined oils and animal sources of fats. Try using them in replacement to dairy which can cause inflammation for many people, or just try using them in place of meat over the top of salads and in soups!

4. Cherries

Cherries are one of the best-loved and most well-known fruits for relieving arthritis and overall joint pain, even in those without arthritis. They're great to consume post-workout or whenever you're just feeling achy. Keep some frozen cherries in your freezer throughout the year so you can use them in breakfast dishes, snacks, and desserts. Their anthocyanins (antioxidants) are what give them their tremendous healing powers and can also be found in all types of berries. Try them in this yummy cherry smoothie as a delicious way to enjoy them.

5. Broccoli

Broccoli is packed with calcium, protein, anti-inflammatory antioxidants, and vitamin C. Vitamin C can help reduce pain, lower physical and mental stress, and will also help keep the body's immune system working well. Thanks to its anti-cancer compound known as sulforaphane, broccoli also has the potential to prevent or slow the progression of osteoarthritis. Even more, it's also a good source of vitamin B6 to assist with energy and a healthy mood. Try broccoli in this anti-inflammatory quinoa salad, or use broccoli sprouts in a Superfood Salad.

6. Almonds

Almonds are a fantastic source of plant-based protein, anti-inflammatory mono-unsaturated fats, B vitamins, magnesium, and vitamin E. Basically, they're a powerhouse of nutrients just begging to be eaten! They're also a good option for those eating soy-free since some people sensitive to certain foods find soy contributes to joint pain (along with gluten and dairy). Almonds are also delicious as a nut butter, so try making your own at home, and keep some raw almonds on hand for easy snacks and additions to meals.

7. Green Tea

Green tea is one of nature's best anti-inflammatory jewels. It's rich in heart-healthy antioxidants, energy-boosting properties, and reduces inflammation regardless that it's a natural source of caffeine. To use unroasted green tea for a more alkaline option, go with matcha green tea which is technically raw and higher in anti-inflammatory chlorophyll.

Try one of these power foods every single day, not only to lower inflammation if you have arthritis, but to also keep your body healthy and alkaline even if you don't. These foods are also some of the best longevity foods you can choose. Others include cacao, pomegranates, blueberries, cinnamon, turmeric, oregano, olives, and walnuts. Adding more plant-based foods to your diet is also a great idea to lower overall inflammation and protect your immune system. Remember, every little bit counts!

To learn more about arthritis, visit Arthritis.org for further information, prevention, and overall lifestyle tips.

MANGALORE\

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[www.keralites.net] : Eggs and Cholesterol - How Many Eggs Can You Safely Eat?

M.D.HEGDE

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Eggs and Cholesterol – How Many Eggs Can You Safely Eat?
By Kris Gunnars

Woman With Basket of EggsEggs are among the most nutritious foods on the planet.

Just imagine… a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken.

However, eggs have gotten a bad reputation because the yolks are high in cholesterol.

In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.

People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn't that simple. The more you eat of cholesterol, the less your body produces instead.

Let me explain how that works…

How Your Body Regulates Cholesterol Levels

Cholesterol is often seen as a negative word.

When we hear it, we automatically start thinking of medication, heart attacks and early death.

But the truth is that cholesterol is a very important part of the body. It is a structural molecule that is an essential part of every single cell membrane..

It is also used to make steroid hormones like testosterone, estrogen and cortisol.

Without cholesterol, we wouldn't even exist.

Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available.

Because getting cholesterol from the diet isn't always an option, the liver actually produces cholesterol.

But when we eat a lot of cholesterol rich foods, the liver starts producing less (1, 2).

So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver (3, 4).

Bottom Line: The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead.

What Happens When People Eat Several Whole Eggs Per Day?

For many decades, people have been advised to limit their consumption of eggs, or at least of egg yolks (the white is mostly protein and is low in cholesterol).

Common recommendations include a maximum of 2-6 yolks per week. However, there really isn't much scientific support for these limitations (5).

Luckily, we do have a number of excellent studies that can put our minds at ease.

In these studies, people are split into two groups… one group eats several (1-3) whole eggs per day, the other group eats something else (like egg substitutes) instead. Then the researchers follow the people for a number of weeks/months.

These studies show that:

In almost all cases, HDL (the "good") cholesterol goes up (6, 7, 8).
Total and LDL cholesterol levels usually don't change, but sometimes they increase slightly (9, 10, 11, 12).
Eating Omega-3 enriched eggs can lower blood triglycerides, another important risk factor (13, 14).
Blood levels of carotenoid antioxidants like Lutein and Zeaxanthine increase significantly (15, 16, 17).
It appears that the response to whole egg consumption depends on the individual.

In 70% of people, it has no effect on Total or LDL cholesterol. However, in 30% of people (termed "hyper responders"), these numbers do go up slightly (18).

That being said, I don't think this is a problem. The studies show that eggs change the LDL particles from small, dense LDL to Large LDL (19, 20).

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in Total and LDL cholesterol levels, this is not a cause for concern (21, 22, 23).

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.

Bottom Line: Eggs consistently raise HDL (the "good") cholesterol. For 70% of people, there is no increase in Total or LDL cholesterol. There may be a mild increase in a benign subtype of LDL in some people.

Eggs and Heart Disease

Many studies have looked at egg consumption and the risk of heart disease.

All of these studies are so-called observational studies. In studies like these, large groups of people are followed for many years.

Then the researchers use statistical methods to figure out whether certain habits (like diet, smoking or exercise) are linked to either a decreased or increased risk of some disease.

These studies, some of which include hundreds of thousands of people, consistently show that people who eat whole eggs are no more likely to develop heart disease. Some of the studies even show a reduced risk of stroke (24, 25, 26).

However… one thing that is worth noting, is that these studies show that diabetics who eat eggs are at an increased risk of heart disease (27).

Whether the eggs are causing the increased risk in diabetics is not known. These types of studies can only show a correlation and it is possible that the diabetics who eat eggs are, on average, less health conscious than those who don't.

This may also depend on the rest of the diet. On a low-carb diet (by far the best diet for diabetics), eggs lead to improvements in heart disease risk factors (28, 29).

Bottom Line: Many observational studies show that people who eat eggs don't have an increased risk of heart disease, but some of the studies do show an increased risk in diabetics.

Eggs Have Plenty of Other Health Benefits Too

Let's not forget that eggs are about more than just cholesterol… they're also loaded with nutrients and have various other impressive benefits:

They're high in Lutein and Zeaxanthine, antioxidants that reduce your risk of eye diseases like Macular Degeneration and Cataracts (30, 31).
They're very high in Choline, a brain nutrient that over 90% of people are lacking in (32).
They're high in quality animal protein, which has many benefits – including increased muscle mass and better bone health (33, 34).
Studies show that eggs increase satiety and help you lose fat (35, 36).
Eggs also taste amazing and are incredibly easy to prepare.

So even IF eggs were to have mild adverse effects on blood cholesterol (which they don't), the benefits of consuming them would still far outweigh the negatives.

Bottom Line: Eggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that can protect the eyes.

How Much is Too Much?

Unfortunately, we don't have studies where people are fed more than 3 eggs per day.

It is possible (although unlikely) that eating even more than that could have a detrimental effect on health. Eating more than 3 is uncharted territory, so to speak.

However… I did find an interesting case study (a study with only one individual). It was an 88 year old man who consumed 25 eggs per day.

He had normal cholesterol levels and was in very good health (37).

Of course, a study of one doesn't prove anything, but it's interesting nonetheless.

It's also important to keep in mind that not all eggs are the same. Most eggs at the supermarket are from chickens that are raised in factories and fed grain-based feeds.

The healthiest eggs are Omega-3 enriched eggs, or eggs from hens that are raised on pasture. These eggs are much higher in Omega-3s and important fat-soluble vitamins (38, 39).

Overall, eating eggs is perfectly safe, even if you're eating up to 3 whole eggs per day.

I personally eat 3-6 whole eggs per day (about 30-40 per week) and my health has never been better.

Given the incredible range of nutrients and powerful health benefits, quality eggs may just be the healthiest food on the planet.

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[www.keralites.net] Crucial Tips For Protecting Your Bones

M.D.HEGDE

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Crucial Tips for Protecting Your Bones

Osteoporosis is a disease that damages the bones, weakens them and makes them brittle and breakable. There is a significant decrease in bone density, and this causes the bone to weaken and increases the risk of fractures.

Our bones are always building and breaking down bone tissue, when the balance between building and breaking is changed, then the bone density goes down. With age, this problem has a horrible way of increasing in occurrence.

Before you are 10 important tips for the treatment and prevention of decreasing bone density:

1. Yes, you guessed it - Physical activity.

Physical activity, besides being the best thing you can do for yourselves, helps the bones become denser by putting pressure on them, which may prevent the disease to begin with. We recommend using weights.

2. Increase your calcium intake -

Good sources: Green leaves, soy, sardines, broccoli and nuts. Regular bovine milk isn't that good a source of calcium because of its low absorption rate.

3. Increase your omega 3 intake - These fatty acids can be found in flax seeds of fish: Salmon, cod, and halibut - and are essential to keeping your bones strong.

4. Reduce caffeine and alcohol intake - Sorry, but coffee and alcohol 'release' calcium from the bones and damage the hormonal balance in the body important to keep them strong.

5. Reduce red meat - Seems like we're taking all the fun out of lunch, but eating red meat actually reduces the absorption of calcium in the body.

6. No smoking - Cigarette smoke damages bone density.

7. Eat nuts and almonds - These contain magnesium which is essential to the process of absorbing calcium.

8. Get at least 15 minutes of sun exposure a day - Exposing your skin to the sun a few minutes a day is the best way of getting your vitamin D, which function as a sort of glue and helps keep the bone density up.

9. Eat sunflower seeds - Contain zinc, a key mineral for maintaining strong bones.

10. Make sure you're not lacking in these elements, and take according to professional opinion: Boron, Silicone, vitamin C, vitamin D, calcium, magnesium, vitamin B12, vitamin B6 and folic acid

MANGALORE\

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