Healthy » Health Guru

Foods men should eat in moderation

Health Guru — Mon, 23 May 2011 03:41:29 +0000

Years of experience and research indicate that since men and women are different, there are different foods that are beneficial to each of them. In order to maintain good health and wellbeing, there are some food products that men and women should avoid.

Looking at food broadly, there are some categories of food products which should be an absolute no-no for men who want to have a better and healthier life ahead. The following are the categories of food products which have to be listed as ‘better to avoid’ food items:

Fats: Trans-fat and saturated-fat products: A balanced diet should include approved amounts of all food classes including fat. Avoiding fat does not mean that it should be banned from the diet. But, over eating trans-fat and saturated-fat food products is harmful, especially for men. More fat increases weight in the abdominal area. Moreover, men are more likely to put on weight compared to women around the abdomen due to excess fat. To add to the concern, fats serve as a trigger for the most feared chronic illnesses like high cholesterol, diabetes and high blood pressure.

The most common food item with saturated fat is meat. Sausage, pork, chicken meat and turkey should be eaten in minimal quantities. It would be better if men could avoid meat. Excess vegetable oil in fried items like chips and other foods like pastries and cakes are also sources of trans-fat. Men need to avoid these food items to prevent formation of bad cholesterol.

Food containing sodium: Salt is a main ingredient in the food we eat. Though it is often just a ‘pinch of salt’ in each meal, in totality it adds up. Most of the men are prone to high blood pressure due to excess intake of sodium in their diet. Along with high blood pressure, risk of liver dysfunction also is high. Though there may be control of salt in home prepared items, increase in consumption of canned food and preserved food, especially by men, has increased the levels of sodium among them. Thus, canned foods, frozen food, cheese, popcorn, fries and spices especially mustard which contains great amount of sodium should be avoided as much as possible. Men should also stay away from foods like burgers that not only contain saturated fat but also high amount of preservatives.

Soy: All Soy products are high in proteins and have become very common. Women need Soy protein in order to get their hormonal balance right especially in the middle ages. But, men do not require Soy for protein. Soy products do cause hormonal imbalance in men. It can lead to lowering the sperm count and also reduction in the testosterone levels in men. Thus, tofu based food and Soy milk should not be on the food list for men.

ePharmacy Specials

Should I get a flu shot this winter?

Health Guru — Tue, 03 May 2011 01:22:25 +0000

Influenza, AKA Flu, is not just the usual colds. The virus that causes flu is very contagious and sometimes so strong that it can lead to severe illnesses such as Pneumonia, Bronchitis, Ear infections and other flu-related complications that can become life-threatening. Additionally, the self-limiting characteristic of a virus makes flu at some point an incurable condition.

Medications can only alleviate the signs and symptoms of flu but it cannot kill the virus nor heal the person immediately. The virus also comes in different forms. That is why people, young and old, usually get infected with flu over and over again since the body cannot create a specific immunity against the disease.

The effects of flu vary from person to person. Every year, the number of individuals who get infected with flu and dies of flu steadily increases. It usually occurs on people of extreme ages who have weaker immune systems since they are more prone to get very ill when flu strikes them while people who have better health conditions have higher degrees of protection against it.

Seasonal flu can be very unpredictable. Customarily, it appears suddenly. Signs and symptoms of constant fever, headache, constant to severe body malaise and body ache and extreme exhaustion are the first to appear. In contrast to the common cold, the flu virus seldom causes sore throat, runny or stuffy nose and sneezing. Cough and chest discomfort is most likely to occur in influenza and may get worse.

Fortunately, the devastating health effects of flu can be prevented. You can stay healthy and protected from acquiring flu by getting a flu shot every year. A flu vaccine is contained in every flu shot. With this vaccine, the body will be able to create certain antibodies to enhance the body’s immunity against the specific strains that the vaccine have. People who are strongly advised to routinely get a flu shot are those who are pregnant, healthcare workers, people aged 65 years old and above, those who have long-term health conditions and the people who care for them.

The saying “Prevention is better than cure” may sound cliché and overused. But this timeless principle has definitely saved million of lives. Invest on getting a flu shot now and reap the priceless benefits of staying healthy and fit!

The benefits of manuka honey

Health Guru — Sun, 01 May 2011 01:16:59 +0000

Since the time of the Ancient Greeks, honey was used for its medicinal properties. During the World War II, it was utilized as an antibacterial agent for treating wounds. And now, after thousands of years, it continues to provide us with wondrous healing miracles.

The advent of antibiotic drugs and other medicines during the 20th century stole the limelight away from the medicinal value of honey. It was not only in these recent times that the glory of using honey for health purposes was slowly retrieved. It was through the efforts of Professor Molan, a New Zealand based researcher, that honey from the Manuka bush was discovered to contain antibacterial characteristics that are potentially better than any other honey sold in the market.

Honey has gained its antibacterial properties of hydrogen peroxide from the enzyme that bees add to the nectar. Prof. Molan was able to conduct a research on the efficacy of the Honey from Manuka Bush, a native plant in New Zealnd, in fighting bacteria. The degree of the Manuka honey’s antibacterial properties was then compared to a standard antiseptic. Results showed that the former had broader spectrum in fighting against bacteria than that of the latter.

As a matter of fact, there were evidences that illustrate its effectiveness against antibiotic resistant strains of bacteria like Methicillin-resistant Staphylococcus Aureas (MSA) which was found to be as sensitive as Staphylococcus Aureas, the most sensitive bacteria to honey. If this will be proven correct, Manuka Honey could be the key to eradicating the occurrence of nosocomial infections all over the world. Aside from that, Manuka honey also has anti-inflammatory effects that are helpful for the timely healing of the wound.

The Mauka honey is basically used as a treatment to wounds and ulcers regardless of its cause. For example, wounds caused by radiation treatment of cancer patients were applied with honey dressings. The effects turned out satisfactorily excellent. Aside form that, Manuka honey can also be used as an anti-aging agent. It is effective in removing scars on the skin that are caused by aging or injury. It can also be used for treating acne and other skin diseases. The product can also be utilized in treating seasonal health conditions like flu, hay fever, sore throat and cold as well as swellings caused by injury, infection or disease.

Some doctors and patients have already witnessed the healing prowess of the Manuka honey and they are convinced that it is a viable and effective treatment. What’s more is that Manuka honey is available worldwide at a reasonable cost. But the best part is that, the Manuka honey being a natural herb carries no harmful side effects and so it is safe for use.

What is the Dukan Diet?

Health Guru — Fri, 29 Apr 2011 01:02:37 +0000

The Dukan Diet was developed 10 years ago by the French Nutritionist DR. Pierre Dukan. The diet is based on eliminating foods rich in carbohydrates and eating as many protein foods as possible. The Dukan Diet was not only designed to successfully lose weight but also to effectively maintain your ideal physique.

The body compensates from the elimination of carbohydrates in the diet by utilizing fats as the primary source of energy. This compensation mechanism occurs during the first few days of using the diet. In this process, the end result is the production of ketones which can cause dry mouth, fruity breath, weakness, fatigue, insomnia, dizziness and nausea. Constipation can also occur if all carbohydrate sources are removed in the diet. The short-term side effects of the Dukan diet may seem harmless.

Remedies are readily available to manage the side-effects. But on the long run, nutritional deficiencies can happen with the use of this diet. Later in life, it might cause serious health problems. Deficiencies in the intake of whole grains and fruits and vegetables may lead to a lack of antioxidants. Problems of heart diseases, cancer, cataract formation and premature aging may occur later on. Although the deficiencies can be managed with multivitamin intake, still the nutrients we get from food are of better quality and quantity than what we receive from these pills.

The Dukan diet may appear the ideal diet of all. But if one takes a closer look at it, you will see its flaws. Ultimately, the diet can be considered as unbalanced. Therefore, it’s not the best diet plan for every person to follow. Always consult your physician and nutritionist for an individualized diet program to prevent any major health threats in the future.

Buy your copy of the Dukan Diet with Nile.com.au 0 Australia’s largest online bookstore. Click on the link below to browse and buy:

Ways to prevent osteoporosis

Health Guru — Wed, 27 Apr 2011 05:52:09 +0000

There are a number of ways to prevent osteoporosis and your chances of acquiring osteoporosis can be decreased when you modify your diet and lifestyle. Here are some ways that will help you prevent osteoporosis:

1. DIET

>Drink milk products that are low in fat like skim milk, nonfat yogurt and reduced fat-cheeses (except cottage cheese). They are excellent sources of calcium and will keep bones healthy and strong.
>Eating fish and its bones provide good amounts of calcium. Mackerel and other oily fishes also contain high levels of vitamin D which is good for the bones.
>Leafy vegetables are also good sources of calcium.
>Avoid excessive protein intake because it increases the body’s calcium excretion.
> Limit caffeine intake to 3 cups per day.

2. EXERCISE

Regular weight bearing exercises can minimize the occurrence of bone loss and also helps build your bones as you age. Risks for falls and fractures are also reduced by improving your balance, posture and flexibility.

3. MEDICAL INTERVENTIONS

>Submit yourself for a bone density test especially if you are a woman who is over 65. This is a test that will analyze the availability of bone materials in the bone, predicting future risks for fractures. It is also a diagnostic test done to confirm osteoporosis.
>Consult your doctor on how you can counteract bone loss effects caused by certain medical conditions and seek for treatment.

4. SUPPLEMENTS

>1,000 mg of elemental calcium is needed by both men and women daily. The diet cannot supply the body with enough calcium and so there is a need to take supplements in two to three doses a day with meals. Vitamin D is also important factor that should be present in the supplement to facilitate calcium absorption.
>Hormone replacement therapy. HRT contains estrogen which is beneficial to prevent osteoporosis in menopausal women. But recent studies show that it can cause serious long-term health effects.

5. LIFESTYLE CHANGES

>Quit smoking. Smoking increases the risk for fractures and slows the healing process of fractured bones.
> Limit alcohol intake. Alcohol impedes the proper absorption of calcium in the body.

Ways to improve your posture

Health Guru — Mon, 25 Apr 2011 05:38:23 +0000

Driving, standing for a long time, looking at the computer, sitting on office chairs, sleeping, etc. are simple habits from our daily activities that can contribute to the development of poor posture later on in life. But the good thing is, there are easy ways to change and control the main factors that affect one’s posture.

When sitting

A great deal of your upper body weight is displaced and puts a strain to your lower back when you slouch. When the body reacts in this manner to maintain your balance, the tension created in your back and neck regions cause the pain in these areas. Projecting a good posture while sitting distributes the entire body weight evenly towards the lower parts of the body. Balance is then maintained by the abdomen and the upper and lower back.

Therefore, the first step towards improving your posture is by assuming a healthy and neutral position when sitting. A good posture entails you to keep you back straight, aligning the ears, shoulders and hips in an imaginary vertical line and avoid leaning forward. When you are typing in the computer and sitting for long hours, it is ideal that you position the keyboard in a way that your hands will be lower than your elbows and that you choose a chair that provides a back support. In this manner, the load in your muscles is minimized. In addition, relaxing you muscles can be done by frequent position changes. Stretch, stand or walk for 2 minutes every half an hour of sitting to relieve the tension on your muscles.

When standing

A bad standing posture is not only unhealthy for the back but also makes you look fat and old. Proper standing posture helps distribute the body weight evenly towards the front, back and sides of the feet when standing. A good standing posture is manifested by keeping your shoulders down and back and elevating the chest; pull the head back a little and maintain jaw in a neutral level.

When in motion

Always remember to perform proper body mechanics and good posture when walking, lifting objects, typing and all other activities that require you to move. Wear comfortable shoes and avoid high-heeled ones to maintain balance and prevent changing the body’s alignment due to a change in the body’s center of gravity. Doing these things will decrease your risks for back injuries and other related accidents.

Yoga

There are Yoga classes that may help get rid of your back pains. This is done through flexibility trainings that aid you in achieving and sustaining a good posture. Consult you doctor first before you self-treat your back pains with Yoga exercises.

Back and abdomen exercises

Strengthen your upper and lower body through simple back and abdomen exercises. You can do crunches and leg raises a few minutes every third day for a start. Then gradually increase to every other day after a week or two. You can also go for regular exercises like walking, swimming or bicycling for an improved strength and stamina. It won’t only contribute to a good posture but also makes you healthier and fit.

Feeling depressed about winter? 5 ways to beat the winter blues

Health Guru — Sat, 23 Apr 2011 05:31:28 +0000

Winter blues or Seasonal Affective Disorder (SAD) is a condition that affects people when the season changes. People who suffer from winter blues manifest symptoms of depression such as major changes in appetite, weight gain, energy loss, prolonged sadness and feelings of uncertainty and remorse. These symptoms may range from milder to severe forms that may require hospitalization and use of anti-depressants. The occurrence of winter blues may be related to the modern way of living that people nowadays adhere to. The sudden shift of their bustling life may have caused an emotional imbalance within that when not controlled, will eventually lead to SAD. Insufficiency of light may also be a factor that disturbs the pineal gland creating hormonal disruptions that cause depression.

Below are 5 ways to conquer the winter blues:

1. REPLACE INDOOR LIGHT BULBS. Create artificial light in your home by changing your standard light bulbs to full-spectrum ones. Ultraviolet rays to infrared plus rainbow colors and a variety of shades in between make full-spectrum lights ideal for the winter season.

2. REGULAR EXERCISE. Exercise promotes the secretion of endorphins, the happy hormones. Opt for at least a 30-minute work out thrice a week indoors or outdoors to relieve your stress and anxieties and alleviate the symptoms of winter blues.

3. EAT A WELL BALANCED DIET AND TAKE YOUR VITAMINS. Winter blues get worse with nutritional deficiencies. It is vital that you maintain eating a healthy diet and supplement it with vitamins to help your body cope up with the seasonal changes. Vitamin D is an essential vitamin needed at this point in time since its best source, sunlight, is not readily available as of the moment. B-vitamins are also crucial to mood regulation and in helping the body cope from stress.

4. WEAR BRIGHT COLORED CLOTHES. Stand out and create a cheerful atmosphere by sporting your colorful beautiful outfits. Not only does it give life to the glum ambiance, it also makes you feel better by boosting your self-esteem.

5. ENGAGE IN SAFE SEXUAL ACTIVITIES. Sex can be a good way to keep your body warm during the winter. It’s also an activity that promotes exercise. Studies show that sexual intercourse releases certain hormones that will improve one’s mood and self-esteem.

Winter is inevitable but winter blues are conquerable. Don’t let SAD get the best of your winter experience. Try these simple steps to add light in your days and gladness in your hearts!

The History of Yoga

Health Guru — Fri, 22 Apr 2011 06:04:42 +0000

Yoga is defined as “to join together” which is evidently manifested in the uniting of the mind and body as one to attain peace and harmony. Founded on the three main structures of breathing, meditation and exercise, engaging in Yoga regularly leads to a more focused, calm, healthy and happy body. Today, more and more people practice Yoga in their lives. But have they fully understood how it originated and its effects? Let’s hop into a time machine and traverse the early beginnings and history of Yoga.

There is no definite time as to when Yoga started. The archeological findings from the Indus Valley Civilization revealed stone drawings of a person meditating like an Asana (Pashupati Seal). These stone drawings provide evidence that Yoga could have started way back to over 5,000 years ago. Although it might seem so long ago, other findings also show that the earliest signs of Yoga practice occurred during the Stone Age Shamanism. Shamanism considered and venerated the art of discernment of the cosmic order through inner vision. Shifting from their perceptual field to commune with the spiritual world using rituals was part of their culture. It is in this case that the ethnicity of Yoga and Shamanism overlap with each other. Shamans are then believed to be the Yogis’ precursors.

Yoga history has been divided into five main periods, namely Vedic Yoga, Pre-Classical Yoga, Classical Yoga, Post-Classical Yoga and Modern Yoga.

1. Vedic Yoga– Veda is a Sanskrit word that means “knowledge”. Vedas is a comprehensive collection of hymns and rituals which is a major key to cosmic evolution. The teachings found in Vedas are known as the Vedic Yoga. It is considered the divine revelation/ sacred scripture of the Brahmans, basis of modern-day Hinduism, since it is through its teachings that the mind surpasses its limitations and the visible material world is reunited with the spiritual world.

2. Pre-Classical Yoga – This period is marked by the creation of the Upanishads. The 200 scriptures of the Upanishads explain the concept of the cycle of birth and death, karma, moral source from previous acts. It also mentioned about the Koshas (one of the soul’s coverings) and enlightened people on the ultimate reality (Brahman), transcendental self (Atman) and the relationship of the two. They also explained further on the teachings of the Vedas. It was also during this period that Yoga was inculcated in the culture of Buddhism.

3. Classical Yoga- Patañjali defined Yoga by the Yoga Sutra. It contained 195 sutras (words of wisdom) that illustrate the practice of yoga into an eight-limbed path of self transcendence:

• Yama – Self-restraint or ethical conduct
• Niyama – Personal and religious observance of purity, devotion and study
• Asana – Physical activity
• Pranayama – Breath control or regulation
• Pratyahara – Abstraction of the senses
• Dharana – Concentration
• Dhyana – Meditation that leads to Samadhi
• Samadhi – Absorption in the sublime and blissful awareness

4. Post Classical – Yogis paid more attention to contemplation and meditation that they have neglected the importance of the physical body. It was during this time that began to explore into the hidden supremacy of the human body. They’ve come to regard that the human body is the temple of the immortal soul. A system of various exercises consisting of meditation and deep breathing were developed in the hopes of rejuvenating the physical body, achievement of enlightenment and prolonging life. Yoga went through many changes during this era in the development of Hatha Yoga and other branches of Yoga. It was at this moment that Yoga gained popularity.

5. Modern Yoga- During the late 1800’s, Yoga reached the West. More Yoga gurus have appeared and created an impression to the Americans regarding the practice of Yoga. One of them was Dalai Lama who inspired many Americans to know more about Yoga and Buddhism and was awarded a Nobel Peace Prize. The five principles of Yoga which include proper relaxation, exercise, breathing, diet and positive thinking and meditation were created by created by Yogi Swami Sivananda.

Today, the Yoga practice has become diversified. Many people from all over the world practice it with varying principles and ideals. Yet one thing prevails, the Yoga message of peace.

What is decaf coffee?

Health Guru — Thu, 21 Apr 2011 05:43:24 +0000

Decaf coffee is composed of at least 3% of caffeine. Therefore, it is not absolutely caffeine free. Consequently, since it still contains caffeine, researches have discovered that consuming 5-10 cups of decaffeinated coffee is equivalent to drinking 1-2 cups of caffeinated coffee. Additionally, some of the adverse effects of drinking unfiltered coffee can also appear in the decaf ones. Probably because it still contains caffeine and other substances that cannot be removed by decaffeination. Or it can be the other way around, when important substances that are beneficial to the body are removed during the decaffeination process.

But how is coffee decaffeinated in the first place? A process called water decaffeinating removes the caffeine by soaking the beans in water before roasting it. Another method is steaming the coffee beans to dissolve the caffeine. As it rises to the surface, an organic solvent called methylene chloride is added to wash it off. But not all methods and processes are purely organic. There are methods that use chemicals like the solvent formaldehyde to absorb and get rid of caffeine in the coffee.

Winter fitness ideas

Health Guru — Thu, 21 Apr 2011 05:31:03 +0000

The winter season is a perfect excuse for a sedentary lifestyle. With the weather so cold, nobody would want to get out and exercise. But exercising and keeping an active lifestyle in winter doesn’t necessarily require you to stay out chilling in the freezing cold.

Here are our indoor winter fitness ideas:

1. Indoor Swimming. Talk to the local council about finding your nearest indoor pool. If you do not know how to swim, try water aerobics.

2. Invest in Fitness DVDs. There are loads of different forms of indoor fitness programs. We like pilates, yoga, aerobics, zumba and belly dancing. There’s also the internet where you can download videos for free! Now, all you have to do is to turn the living room into a make-shift gym.

3. Jump rope. When we were kids, we used it as a form of fun and play. Now that we are mature, jump rope is an inexpensive yet excellent way to burn calories and fats while staying indoors. A rope and a vast area like the living room or garage are the only things you need for this fitness activity.

4. Do household chores. 10-15 minutes of house cleaning is equal to a warm-up exercise. Stretch, bend and move your entire body as you clean windows, sweep the floor, dust furniture, rearrange household items, etc. Doing so gives you two benefits: a tidier home and boosted health.