The Not-So-Sweet Truth About Artificial Sweeteners
Here’s what we know about artificial sweetners. They are not good for you. The average American consumes 24 pounds of artificial sugar each year. Researchers have linked sweeteners — which have long been popular low-calorie substitutes for sugar — to diabetes and heart disease. Some studies have even associated them with weight gain. Sweetners can harm your bladder and cause diarrhea. Still, misconceptions about artificial sweeteners still exist. People still believe they’ve found the “healthy” sweetener. The truth is, these sweeteners are unhealthy across the board. A closer look at what each consists of will help to highlight how your preferred sweetener might affect you.
Fortunately, there is a solution. To satisfy your taste for sweet drinks and foods, you don’t have to choose between sugar and artificial sugar. Try healthier natural alternatives for sugar, such as honey and coconut sugar, among others. And consider these steps to equip yourself with the information you’ll need to maintain healthier habits:
- If you’re looking to lose weight, see how can you reduce intake of sugar and eat Yogurt to replace sweet.
- Become familiar with names of artificial sugar, so you can spot them in the ingradient box of your favorite products.
Step 1: Slowly Scale Down
Gradually reduce the amount of artificial sweeteners you consume:
- Some artificial sweeteners can cause withdrawal symptoms if you cut back too quickly. Follow this schedule to graReduce by one packet for one day.
- Reduce by two packets for two days.
- Reduce by three packets for three days.
- Continue this pattern until you are down to using no artificial sweeteners.
Step 2: Go for the Real Thing
Over time, learn to eat and drink natural sugars. Each of these tricks all have 50 calories or less, so you don’t need to worry about weight gain going off artificial sweeteners. About five minutes of jumping jacks is enough to burn off these calories.
- Instead of diet soda, pour any flavored fruit juice into a shot glass, and then dump in a glass of seltzer. Each shot only has between 20 and 25 calories.
- Instead of artificially flavored water, try fruit-infused water instead. Use watermelon, as it’s naturally sweet and will feel like you are indulging.
- Instead of sugar-free pudding, get the kind with real sugar. Put half the pudding in a piece of Tupperware to save for later and fill the other half of the cup with fresh fruit.
Step 3: Add Sweet Spices and Stevia
Spices like ginger, cinnamon, cloves, cardamom and nutmeg enhance natural sweetness. Sprinkle sweet spices into your coffee or tea and even on a baked apple as a dessert. Stevia as a natural sweetener is also a great replacement; it comes in granulated form that looks like sugar or in drops that you can add to coffee, water or dessert in all different flavors.
Yogurt that will satisfy your taste buds and dietary needs.
Full of protein, calcium and healthy bacteria that’s good for your digestion and immune system, Greek yogurt has recently enjoyed a burst of popularity. It’s a great snack, especially if you’re looking to slim down. Not only does this yogurt make you feel full, some studies have shown that diets that include several servings of Greek yogurt a day may aid weight loss and trim waistlines.
SUGAR
You’ve probably heard that soft drinks are bad for your health. Those who indulge in these fizzy beverages are more likely to end up obese with diabetes, heart disease, or both. And while many people have turned to other drinks to satisfy their thirst, some of these alternatives may not be so healthy. A study published took a look at the juices people are drinking in the UK to get a sense of how much sugar might be in the drink that many consumers consider healthy. Their findings show that drinking juices and other similar drinks may be just as bad for you as the soda they’re replacing.
Preaparing juice without adding sugar at home will be healthier than you get in bottled juices in market or at the juice parlour where they mix more water and sugar.
Source: http://blog.doctoroz.com/dr-oz-blog/the-not-so-sweet-truth-about-artificial-sweeteners
Dr. Oz, is a Turkish-American television personality, cardiothoracic surgeon, Columbia University professor, pseudoscience promoter, and author. This is article is selected from one of his blogs
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Cholesterol: Understanding HDL vs. LDL
There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). (Lipoproteins are made of fat and protein, and serve as vehicles for your cholesterol to travel through the blood.) Cardiologists are often asked about low-density lipoprotein (LDL) versus high-density lipoprotein (HDL). The difference is important to understand.
What does HDL cholesterol do?
HDL clears from the body via the liver. HDL may therefore prevent the buildup of plaque, protect your arteries, and protect you from atherosclerotic cardiovascular disease. It is considered the “good” cholesterol, and higher levels are better. A good goal to aim for is higher than 55 mg/dL for women and 45 mg/dL for men. The higher your HDL cholesterol numbers, the lower your risk is for heart disease, vascular disease, and stroke.
How to increase HDL cholesterol
Although HDL levels are driven by family genetics, you can improve HDL levels in three key ways:
- If you are a smoker, research clearly shows that quitting smoking can increase HDL.
- Adopting a heart-healthy diet low in fat and high in fiber can also modestly raise your HDL.
- Aerobic exercise can also have positive effects on HDL. Have trouble exercising? Find a buddy; research shows it helps motivate you. That exercise can be as simple as increasing the amount of walking you do (for the sake of exercise, not a stroll) each week.
Lastly, although primarily used to decrease high LDL, some statin medications may potentially increase HDL levels moderately. Any medical treatment option should be discussed with your doctor. Importantly, high HDL does not protect you from the untoward effects of high LDL.
What does LDL cholesterol do?
LDL is considered the “bad” cholesterol. It carries cholesterol to your arteries, where it may collect in the vessel walls and contribute to plaque formation, known as atherosclerosis. This can lead to decreased blood flow to the heart muscle (coronary artery disease), leg muscles peripheral artery disease or abrupt closure of an artery in the heart or brain, leading to a heart attack or stroke. Over a third of the US population has high LDL cholesterol. Diagnosis is made via blood testing, so if you don’t check, you won’t know.
For LDL, the lower the number the better. A good goal to keep in mind is less than 130 mg/dL if you don’t have atherosclerotic disease or diabetes. It should be no more than 100 mg/dL, or even 70mg/dL, if you have any of those conditions or high total cholesterol. It’s very important to set your own target cholesterol levels with your doctor. Obesity, a large waist circumference, a sedentary lifestyle, or a diet rich in red meat, full-fat dairy, saturated fat, trans fats, and processed foods can lead to high LDL cholesterol.
How to lower LDL cholesterol
Lifestyle and diet changes are the main ways to prevent or lower high LDL. A trial of eating a low-fat diet, regular aerobic activity, maintaining a healthy weight, and smaller waist circumference is an appropriate first step. It is best to set a timeline to achieve your goals with your doctor. In some cases, if those lifestyle changes are not enough, your physician may suggest a cholesterol lowering medication, such as a statin. If you are considering over-the-counter herbal or ayurvedic medications for cholesterol, please discuss those with your physician first as well.
Rarely, very high LDL is genetic and passed down in families. This is called familial hypercholesterolemia and is caused by a genetic mutation that decreases the liver’s ability to clear excess cholesterol. This condition can lead to very high LDL levels, and heart attack or stroke at a young age in multiple generations. Those individuals may require special medical treatment for prevention and treatment of atherosclerotic cardiovascular disease.
Remember, knowledge is the first step. If you don’t know your cholesterol levels, get tested. That will give you and your physician a starting point for lifestyle changes and medications if needed. In the meantime, adopt a heart-healthy lifestyle and do it with friends and family no matter their ages. There’s no time like the present to prevent heart disease.
Despite major advances in drugs and medical treatments, maintaining a healthy diet, being physically active, and not smoking are still the best approaches to preventing heart disease. Improving your diet lowers your risk for heart disease in many ways, including helping to lower high cholesterol, blood pressure, and blood sugar and insulin levels, as well as preventing obesity and improving the function of your heart and blood vessels.
Consider the types of foods that you eat and your overall dietary pattern, rather than focusing on individual nutrients such as fat, dietary cholesterol, or specific vitamins. There are no single nutrients or vitamins that can make you healthy. Rather, there is a short list of key foods that together can dramatically reduce your risk for heart disease.
FAQ about Cholesterol
What is cholesterol?
Cholesterol is a fat-like, waxy substance that can be found in all parts of your body. It helps your body make cell membranes, many hormones, and vitamin D. The cholesterol in your blood comes from two sources: the foods you eat and your liver. Your liver makes all the cholesterol your body needs.
What causes cholesterol?
Poor diet. Eating saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers, can raise your cholesterol level. Foods that are high in cholesterol, such as red meat and full-fat dairy products, will also increase your total cholesterol
What foods are high in cholesterol?
This is why it is best to limit the amount of foods we eat that are high in saturated fats such as:
- Hard margarines.
- Lard, dripping and goose fat.
- Fatty meat and meat products such as sausages.
- Full fat cheese, milk, cream and yogurt.
Some food that block body from absorbing cholesterol:
- Barleyand other whole grains.
- Eggplantand okra.
- Vegetable oils. …
- Apples, grapes, strawberries, citrus fruits.
Are eggs good or bad for cholesterol?
Chicken eggs are high in cholesterol, but the effect of egg consumption on blood cholesterol is minimal when compared with the effect of transfat and saturated fats. Most healthy people can eat up to two eggs a day with no increase in their risk of heart disease.
Source: https://www.health.harvard.edu/blog/understanding-cholesterol-hdl-vs-ldl-2018041213608
Contributor: Ami B. Bhatt, MD, FACC is the Director of the Adult Congenital Heart Disease Program at the Massachusetts General Hospital and an active clinical cardiologist, investigator, and educator
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Alzheimer’s and Dementia basics
Alzheimer’s is the most common cause of dementia, a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. Alzheimer’s disease accounts for 60 percent to 80 percent of dementia cases.
Alzheimer’s is not a normal part of aging. The greatest known risk factor is increasing age, and the majority of people with Alzheimer’s are 65 and older. But Alzheimer’s is not just a disease of old age. Approximately 200,000 Americans under the age of 65 have younger-onset Alzheimer’s disease (also known as early-onset Alzheimer’s).
- Alzheimer’s worsens over time. Alzheimer’s is a progressive disease, where dementia symptoms gradually worsen over a number of years. In its early stages, memory loss is mild, but with late-stage Alzheimer’s, individuals lose the ability to carry on a conversation and respond to their environment. Alzheimer’s is the sixth leading cause of death in the United States. Those with Alzheimer’s live an average of eight years after their symptoms become noticeable to others, but survival can range from four to 20 years, depending on age and other health conditions.
- Alzheimer’s has no current cure, but treatments for symptoms are available and research continues. Although current Alzheimer’s treatments cannot stop Alzheimer’s from progressing, they can temporarily slow the worsening of dementia symptoms and improve quality of life for those with Alzheimer’s and their caregivers. Today, there is a worldwide effort under way to find better ways to treat the disease, delay its onset, and prevent it from developing.
The most common sysmptom of Alzymer’s is difficulty remembering newly learned information.
Just like the rest of our bodies, our brains change as we age. Most of us eventually notice some slowed thinking and occasional problems with remembering certain things However, serious memory loss, confusion and other major changes in the way our minds work may be a sign that brain cells are failing. The most common early symptom of Alzheimer’s is difficulty remembering newly learned information because Alzheimer’s changes typically begin in the part of the brain that affects learning. As Alzheimer’s advances through the brain it leads to increasingly severe symptoms, including disorientation, mood and behavior changes; deepening confusion about events, time and place; unfounded suspicions about family, friends and professional caregivers; more serious memory loss and behavior changes; and difficulty speaking, swallowing and walking. - People with memory loss or other possible signs of Alzheimer’s may find it hard to recognize they have a problem. Signs of dementia may be more obvious to family members or friends. Anyone experiencing dementia-like symptoms should see a doctor as soon as possible. If you need assistance finding a doctor with experience evaluating memory problems.
- Alzheimer’s and the brainMicroscopic changes in the brain begin long before the first signs of memory loss.The brain has 100 billion nerve cells (neurons). Each nerve cell connects with many others to form communication networks. Groups of nerve cells have special jobs. Some are involved in thinking, learning and remembering. Others help us see, hear and smell.To do their work, brain cells operate like tiny factories. They receive supplies, generate energy, construct equipment and get rid of waste. Cells also process and store information and communicate with other cells. Keeping everything running requires coordination as well as large amounts of fuel and oxygen.Scientists believe Alzheimer’s disease prevents parts of a cell’s factory from running well. They are not sure where the trouble starts. But just like a real factory, backups and breakdowns in one system cause problems in other areas. As damage spreads, cells lose their ability to do their jobs and, eventually die, causing irreversible changes in the brain.
- The role of plaques and tanglesTwo abnormal structures called plaques and tangles are prime suspects in damaging and killing nerve cells.
- Plaques are deposits of a protein fragment called beta-amyloid (BAY-tuh AM-uh-loyd) that build up in the spaces between nerve cells.
- Tanglesare twisted fibers of another protein called tau (rhymes with “wow”) that build up inside cells.Scientists do not know exactly what role plaques and tangles play in Alzheimer’s disease. Most experts believe they somehow play a critical role in blocking communication among nerve cells and disrupting processes that cells need to survive.It’s the destruction and death of nerve cells that causes memory failure, personality changes, problems carrying out daily activities and other symptoms of Alzheimer’s disease.
Source: https://www.alz.org/alzheimers-dementia/what-is-alzheimers
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Do You Have Prediabetes?
Chances are you know someone with type 2 diabetes. In fact, 29 million Americans suffer from it, and if current trends continue, one in three adults will have type 2 diabetes by 2050. It’s one of the most dreaded chronic diseases we face. It results in elevated blood sugar because the body does not use insulin properly. Over time this elevated blood sugar can damage the eyes, kidneys, heart, nerves, and brain and even lead to amputations. Unfortunately, once you have type 2 diabetes you have it for life. It can be treated and well-controlled, but many people find that difficult.
Luckily, there’s a way to tell if you’re at risk for type 2 diabetes and change course before you get the disease. It’s called prediabetes and unlike diabetes, it can be reversed. One in three Americans reading this may already have it and not even know it.
Prediabetes is when your blood sugar levels are higher than normal, but not quite high enough yet to be diagnosed with type 2 diabetes. If you have it and don’t make changes, prediabetes can turn into type 2 diabetes, but the good news is, it can also be used as a tool for prevention.
Figuring out if you have prediabetes is quite simple. Recently the Centers for Disease Control and Prevention, the American Diabetes Association, the American Medical Association, and the Ad Council joined me on our show to show everyone a new a test they developed that you can do at home, right now, to see if you are at risk for prediabetes. That’s right. You don’t even have to sit in a waiting room. The online test asks seven simple questions and takes less than a minute. You can find it at DoIHavePrediabetes.org. It focuses on risk factors like being overweight or physically inactive, having a history of high blood pressure or a family history of diabetes, gender, age, and ethnicity. If the online tool shows your risk as high, you should follow up with your doctor to get a simple test to confirm your results.
If you know you have prediabetes you also know you’re at an increased risk for type 2 diabetes, so, it’s time to take action and reverse it.
Here’s some simple steps you can take to do just that:
1. Lose weight: – Studies show that losing just 5-7% of your body weight can reverse prediabetes.
2. Walk: – Get at least 2.5 hours (150 minutes) of light aerobic activity every week. This could be as simple as going for a brisk 30-minute walk 5 days per week. Even 10 minutes at a time adds up.
3. Eat smart: – Fill up on vegetables and remember to read food labels — the more you know about what goes into your food, the better decisions you’ll be able to make.
4. Don’t smoke: – Smoking increases the risk of serious health problems associated with prediabetes and type 2 diabetes.
Making these changes doesn’t have to be difficult and you don’t have to do it alone, because there is another great tool that can help. It’s the CDC-led National Diabetes Prevention Program, and studies show that it can actually help you cut your risk of diabetes in half. This customizable program helps show you how to make living a healthy lifestyle easy. The best part is you get a coach that works with you the entire time to serve as both guide and motivator. In addition to your coach, you are connected with other people in the program just like you, so you can discuss challenges and their solutions with other people going through the same things. There is probably a program right near where you live and you can find a list at DoIHavePrediabetes.org. If there isn’t one in your area, you can also do the entire program online.
So if you have diabetes be sure to check it out. Having type 2 diabetes is hard, but fortunately its turns out that preventing it doesn’t have to be.
Type 2 diabetes remission possible with a special diet. According to a study published today in the Lancet medical journal, certain people with Type 2 diabetes were able to put the disease in remission without medication by following a rigorous diet plan. One hundred and forty-nine participants with type 2 diabetes participated in the study for six years, and were monitored closely as they underwent a liquid diet (which provided only 825 to 853 calories per day for three to five months). The participants were then reintroduced to solid food and maintained a structured diet until the end of the yearlong study. The researchers found that half of the participants were able to put their diabetes into remission, without medication, after one year. In addition, those who participated in the study also lost an average of more than 20 pounds. The findings are important, as diet and lifestyle are touched upon in research on diabetes remission, but the impact of cutting calories and increasing physical activity is rarely discussed.
The study also offered a more universal approach to reversing diabetes compared to undergoing bariatric surgery, which can achieve remission for some people, but is considerably more expensive and comes with a greater health risk.
If you are Prediabetic avoid following food:
- Saugar and sweets, sweetened beverages
- Transfat, white bread, white rice, pasta
- Flavoured yogurt, flavoured coffee, flavoured or sweet breakfast cereals.
- Packages snacks, French fries, fruit juice
- Donuts and soda
If you are Prediabetic eat following food:
- whole wheat bread.
- non-starchy vegetables, such as carrots and field greens.
- Beans.
- Sweet potatoes.
- pasta (preferably whole wheat)
- Corn
- Steel cut oats [not instant oatmeal]
- Drnik plenty of water
Source: http://blog.doctoroz.com/dr-oz-blog/do-you-have-prediabetes
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All you need to know about Tuberculosis
Tuberculosis is an infectious disease that usually affects the lungs. Compared with other diseases caused by a single infectious agent, tuberculosis is the second biggest killer, globally.
Fast facts on tuberculosis
Here are some key points about tuberculosis. More detail and supporting information is in the main article.
- The World Health Organization estimates that 9 million people a year get sick with TB, with 3 million of these “missed” by health systems
- TB is among the top 3 causes of death for women aged 15 to 44
- TB symptoms (cough, fever, night sweats, weight loss, etc.) may be mild for many months, and people ill with TB can infect up to 10-15 other people through close contact over the course of a year
- TB is an airborne pathogen, meaning that the bacteria that cause TB can spread through the air from person to person
Types of TB:
Latent TB – the bacteria remain in the body in an inactive state. They cause no symptoms and are not contagious, but they can become active.
Active TB – the bacteria do cause symptoms and can be transmitted to others.
About one-third of the world’s population is believed to have latent TB. There is a 10 percent chance of latent TB becoming active, but this risk is much higher in people who have compromised immune systems, i.e., people living with HIV or Malnutrition or people who smoke.
Diagnosis of tuberculosis
To check for TB, a doctor will use a stethoscope to listen to the lungs and check for swelling in the lymph nodes. They will also ask about symptoms and medical history as well as assessing the individual’s risk of exposure to TB. The most common diagostic test for TB is a skin test where a small injection of PPD tuberculin, an extract of the TB bacterium, is made just below the inside forearm.
The injection site should be checked after 2-3 days, and, if a hard, red bump has swollen up to a specific size, then it is likely that TB is present. Unfortunately, the skin test is not 100 percent accurate and has been known to give incorrect positive and negative readings. However, there are other tests that are available to diagnose TB. Blood tests, chest X-rays, and sputum tests can all be used to test for the presence of TB bacteria and may be used alongside a skin test.
MDR-TB is more difficult to diagnose than regular TB. It is also difficult to diagnose regular TB in children.
What causes Tuberculosis?
The Mycobacterium tuberculosis bacterium causes TB. It is spread through the air when a person with TB (whose lungs are affected) coughs, sneezes, spits, laughs, or talks.
TB is contagious, but it is not easy to catch. The chances of catching TB from someone you live or work with are much higher than from a stranger. Most people with active TB who have received appropriate treatment for at least 2 weeks are no longer contagious.
Since antibiotics began to be used to fight TB, some strains have become resistant to drugs. Multidrug-resistant TB (MDR-TB) arises when an antibiotic fails to kill all of the bacteria, with the surviving bacteria developing resistance to that antibiotic and often others at the same time.
MDR-TB is treatable and curable only with the use of very specific anti-TB drugs, which are often limited or not readily available. In 2012, around 450,000 people developed MDR-TB.
Symptoms of tuberculosis
While latent TB is symptomless, the symptoms of active TB include the following:
- Coughing, sometimes with mucus or blood
- Chills
- Fatigue
- Fever
- Loss of weight
- Loss of appetite
- Night sweats
Source: https://www.medicalnewstoday.com/articles/8856.php
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Tips for Better Digestive Health
Your digestive health is directly impacted by the foods you eat and the lifestyle you live. By taking steps to improve your digestive health, you’ll help your digestive system to function more efficiently, improving your overall health and sense of well-being.
Try these 10 tips for better digestive health:
- Eat a high-fiber diet.According to Maria Adams, RD, MPH, a nutrition consultant in Marblehead, Massachusetts, consuming a diet that’s high in fiber and rich in whole grains, vegetables, legumes, and fruits can improve your digestive health. “A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated,” Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight.
- . Get both insoluble andsoluble fiber. It’s important to consume both types of fiber, since they help your digestive system in different ways. “Insoluble fiber, also known as roughage, can’t be digested by the body and therefore helps add bulk to the stools,” says Adams. “Soluble fiber draws in water and can help prevent stools that are too watery.” Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes.
- Limit foods that are high in fat.“In general, fatty foods tend to slow down the digestive process, making you more prone to constipation,” says Adams. But since it’s important to get some fat in your diet, Adams says that pairing fatty foods with high-fiber foods can make them easier on your digestive system.
- Choose lean meats.Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to uncomfortable digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry.
- Incorporate probiotics into your diet.Probiotics are the same kind of healthy bacteria naturally present in your digestive tract. “They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress,” says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.
- Eat on schedule.Adams says that consuming your meals and snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day
- Stay hydrated.Drinking plenty of water is good for your digestive health, according to Adams. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.
- Skip the bad habits: smoking, excessive caffeine, and alcohol.Liquor, coffee, and cigarettes can interfere with the functioning of your digestive system, and lead to problems like stomach ulcers and heartburn.
- Exercise regularly.“Regular exercise helps keep foods moving through your digestive system, reducing constipation,” says Adams. Exercise can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.
- Manage stress.Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.
To maintain Healthy weight:
- Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle. “Muscle has a higher metabolism than fat does,” explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don’t yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you’re working with to keep yourself challenged.
- Fight off hunger with more filling foods. A three-year University of Pittsburgh study of 284 women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full. “Keeping that feeling of fullness can be done with foodshigh in fiber — think fruits and vegetables, whole grains, and lean protein,” says Jenna Anding, PhD, RD, of the department of nutrition and food science at Texas A&M University in College Station, Texas.
- Avoid temptation for sweets, meat and pizza.
- Count calories
- Excericise regularly
- Limit food high in fat.
Source https://www.everydayhealth.com/digestive-health/tips-for-better-digestive-health/
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