The Good

Fasting can be good for the heart – According to the American Heart Association, people who fast once a month have a 40% less chance of getting clogged arteries, which lead to heart attacks and heart disease. Some of the aspects of religion (such as having a good support system, volunteer work, calming music, meditation and prayer), in addition to fasting itself, may contribute to the reduction in heart disease.
Fasting can contribute to some weight or fat loss – Studies have shown reductions in weight and blood glucose levels as a result of fasting, though it’s mostly water weight. There is a process called ketosis that occurs, too, when you stop feeding the body, in which the body begins to burn fat stores as there is a lesser intake of carbohydrates. Some argue, however, that ketosis can occur by simply eating healthier – more protein, vegetables and fruits but less fats and carbohydrates.
Fasting can help detoxify the body – As fat is burned in ketosis, many of the toxins that hide out there are forced out. Sometimes the simple cessation of a lot of unhealthy eating, which is the norm for many Americans, will allow the body the chance to cleanse itself which it does so well.
Short-term fasting can improve medical test results – Before surgery, patients are often required to abstain from eating to reduce digestion and bowel movements and for clearer readings.
Fasting can build your immune system – A healthy immune system means you’re sick less; have healthy skin, hair and nails; and a longer life. Fasting allows your digestive tract the chance to rest and get rid of excess waste, so it can repair and rebuild. Eating small portions of healthy foods during fasting is even better.

The Bad

Fasting can also have adverse effects, including blood cholesterol fluctuations, dehydration, arrhythmias, or even death – especially when a person is fasting for extensive periods of time. There is also a tendency to overeat or binge once a person comes off a fast, which will make a person gain any weight lost right back or even more weight. Diabetics, especially, should not fast unless it’s for a very short period of time or only a partial fast. Diabetics have to be especially careful, since their blood sugar levels are so delicate and easily fluctuate. You should always consult your doctor before beginning any fast, especially if you are a diabetic or suffer from some other medical condition.
Medical professionals do not recommend fasting for the purpose of losing weight or improving one’s heart condition. If you want to lose weight, the first thing you should aim for is to boost your metabolism, which can be done by increasing physical activity and a proper diet. Fasting, as a means to lose weight, doesn’t work because your body goes into starvation mode, holding onto whatever calories you consume as best it can. If you fast regularly, you will find losing weight a greater challenge.

What’s So Great About Protein?

You need protein in order to grow and repair muscles, bones, skin, ligaments, tendons, eyes, hair and other important body tissues. Protein contains many of the enzymes and hormones necessary for metabolism and digestion. Protein strengthens your immune system by helping your body to create antibodies whose job is to defend against disease. Protein helps you to heal faster when injured by helping your blood to clot and using collagen to repair cells. Protein even supplies energy where other nutrients fail.

Why Eat Protein If the Body Makes Its Own?

Protein is made up of 20 different amino acids, 9 of which are essential (meaning they can only be obtained from eating certain foods). This means that unless you are eating protein-rich foods, you are missing 9 key elements that make protein function at an optimal level in your body.

How Can You Get More Protein?

The fastest way to get the remaining essential amino acids and sufficient protein is to eat meat (preferably lean meats to keep fat content at a minimum) and dairy products. Meat and dairy contain the most protein, followed by legumes (like beans, nuts and peas), which do not have all of the essential amino acids. In order to get sufficient protein when eating legumes and other foods that are lacking in some of the essential amino acids is to eat them in combination with other foods that make protein complete. For example, eating legumes with grains, nuts or vegetables will supply complete protein. You likely already eat food combinations like these as part of your culture without realizing the balance of nutrients there that make them a great pair. Mexicans may pair corn with beans, while Indians may pair rice and peas. Americans eat peanut butter sandwiches and get the same effect of complete protein.
You may find it helpful to know that your body is better able to digest protein that comes from animal sources than any other, followed by legumes, then grains and finally other plant sources. So don’t be afraid of a little meat in your diet to get all the protein you need. Just be sure to limit how much meat you consume daily, and again go for leaner cuts.
It is recommended by nutrition experts that you consume about 50 grams of protein per day, though the average American consumes twice that amount. Too much protein – without the balance of vegetables, fruits and whole grain – can actually increase one’s risk for heart disease, bone loss and kidney and artery damage (the very things protein is designed to prevent).

What is Diabetes?

Diabetes is a metabolic disorder that occurs due to increased levels of blood glucose, which consequently makes it hard for the body to properly use insulin and metabolize fats and proteins. Insulin is a hormonal enzyme that regulates blood sugar in the body, keeping it at a minimum and ensuring that it reaches the cells of the body where it is converted to usable energy. When this process of insulin production and blood sugar regulation is disturbed, diabetes sets in.

Type 1 Diabetes

Type 1 diabetes is the rarest and most dangerous form of the disease, affecting only 5-10 percent of all diabetics, and it generally occurs in the late teens or young adulthood. With type 1 diabetes, there is an autoimmune reaction that occurs, which destroys the body’s ability to produce insulin. Without insulin, a person could die in a few days; so insulin injections are absolutely necessary to keep blood sugar under control.
Type 1 diabetics may experience an insatiable thirst, blurred vision, frequent urination and/or unexplained weight loss.

Type 2 Diabetes

Type 2 diabetes is more common; it affects roughly 8-10 percent of all adults, usually in the age range of 45 and older. With type 2 diabetes, the body doesn’t make sufficient amounts of insulin to keep blood sugar at a normal level.
Symptoms of type 2 diabetes include many of those associated with type 1, but also high blood pressure, high cholesterol and excessive weight gain. Type 2 symptoms are often hidden and slow in progression, such that many people don’t even realize they are diabetic.

Fight Back

Though there is no apparent cure for diabetes, there are ways to reduce or eliminate symptoms and restore blood sugar levels to normal. Type 2 diabetes can be effectively treated with dietary changes and exercise when it is caught in its early stages. Monitoring caloric intake and significantly reducing the amount of sugary foods can cause blood sugar and cholesterol levels in type 2 diabetics to quickly return to normal.
Type 1 diabetics must watch their eating more closely, ensuring that carbohydrates are balanced as perfectly as possible with the other foods they consume at each sitting. Both types are encouraged to increase the amounts of fruits, vegetables and whole grains they consume, while cutting out fatty, greasy and starchy foods as much as possible. Sugar intake is relative to the severity of the condition, but type 1s should avoid sugar since they are more prone to blood sugar spikes and serious complications.
If diet and exercise are insufficient to correct many of the symptoms, prescription drugs are sometimes effective. In more severe cases (almost always for type 1) or when medicine by mouth isn’t enough, insulin injections are the next method of treatment. This lets insulin surge through the bloodstream quickly and directly for an immediate effect. Type 1 diabetics have to inject themselves multiple times per day, while type 2 diabetics can get away with just once or maybe two times a day.
Reduce your chances of contracting diabetes. Choose a lifestyle of exercise and healthy eating now.

What Are the Risks?

When meat is cooked outdoors on the grill, the increased amount of heat produces substances known as heterocyclic amines (HCAs). HCAs are carcinogens (cancer-causing substances) that occur when heat interacts with the amino acids and creatinine found in meats. As meats are cooking on the grill, the fatty drippings from the meat produce polycyclic aromatic hydrocarbons (PAHs), which are also carcinogens. It seems as though carcinogens are creeping up everywhere in the foods we eat and the way we prepare them, but this is one situation that can easily be fixed (see below).

Bacteria can present a problem in your grilling experience as well. Bacteria thrive on outdoor grills, especially those in parks since everyone uses them and they aren’t cleaned, so you can expose yourself and your loved ones to bacterial infections and serious illness. The meats you are cooking – if not handled, stored, refrigerated and prepared properly – can also hold on to bacteria.

Furthermore, charcoal is usually full of chemicals and the fumes they produce can seep into your food during grilling.

What Can You Do About It?

Basting or soaking your meats in a marinade is an easy solution to get rid of carcinogens and bacteria. Lemon is especially good for this purpose, because lemons contain lots of vitamin C (more than oranges) and vitamin C is a potent disease fighter due to its high acidic content. Also be sure to add lots of antioxidant-rich spices or vegetables like rosemary, cayenne pepper, garlic and onions which help to draw out the carcinogens. Microwaving your meats slightly is believed to extract carcinogens out of the meat and into the juices, which should then be discarded before grilling. Grilling skinless or leaner cuts of meat and cutting away fat from meats before grilling, and removing any accidentally charred meat after grilling is also helpful. The key to reducing HCAs and PAHs is to reduce the amount of heat during grilling, which may require less charcoal for slower cooking, pre-cooking meats and using marinades.

To reduce bacteria and the chance for food-borne illnesses, make sure that your meats are kept on ice up to the point of grilling; keep meats separate from other foods and unclean surfaces; wear gloves when cooking or thoroughly wash your hands; eat cooked meats soon after grilling or store them in a hot/cold cooler to keep them hot; clean all surfaces and utensils prior to grilling; don’t undercook or overcook meats by using a thermometer to gauge that you have reached the appropriate internal temperatures for the type of meat you are grilling (for example, chicken and poultry should reach an internal temperature of 180 degrees F and hamburgers should reach 160 degrees F); and again use marinades.

When it comes to charcoal selection, go for natural charcoals (like lump charcoal) which contain less harmful additives and can be purchased at bulk stores throughout the nation.

Health Benefits of Fresh Air and Sunshine

For example, getting adequate sunlight helps your skin to make vitamin D, which strengthens bones and teeth; aids in growth and development; gives you healthy hair, skin and nails; and fights cancer.

If you are like most people and spend most of your time indoors, you are breathing stale, recycled air. Because you’re in a closed space, you aren’t getting the oxygen you need to thrive and your health could suffer in the long term as a result.
Furthermore, breathing in outside air in the city and heavily populated areas can have adverse effects too, since there is more machinery, cars and emissions. Air pollution is a very real issue that can lead to lung disease, upper respiratory infections and even cancer. Rural areas have more trees and, therefore, more oxygen in the atmosphere. Still, any type of fresh air is better than indoor air; so if you are going to be indoors quite a bit, at least fling the windows wide open, open the blinds and pull back the curtains so sun and oxygen can fill the room.

However you choose to get fresh air is up to you, but rather than just stepping outside and taking in lung fulls of air, incorporating some form of exercise like walking is very effective and gets the oxygen circulating through your body even faster. Breathing fresh air helps the body digest food better, too. So going for a walk after dinner serves another purpose besides just trying to stay fit and keep the weight off. Outdoor walking supplies more oxygen, which stimulates the mind and helps it to function more efficiently; gives you an energy and immune system boost; keeps your lungs clearer so you can breathe better; expels toxins from the body; helps you to sleep soundly; relaxes you; improves your mood; etc. Without sufficient oxygen, the cells in your body will die. Cell death leads to organ death and organ death to your premature death. It just makes sense for your overall health.

Fresh air and sunshine together will make every organ and system in your body function better, you’ll look better, and you’ll just feel rejuvenated everyday with such a small effort.

How Much Is Enough?

All it takes is 10 or 15 minutes outdoors to breathe in sufficient oxygen for the day. That time could be spent exercising, and you’ll find yourself outside even longer. As for sunlight, you have to be careful since the sun can be healthy but also harmful. Too much time in the sun, especially without adequate sunscreen, can cause sunburn, sunstroke, or even skin cancer. You should comfortably spend up to 30 minutes in the sun daily when the sun is not at its peak, and sunscreen (SPF 15 or higher) is a must. That means that between the hours of 10 a.m. to 3 p.m., you should be very cautious or avoid the sun as much as possible. Lighter-skinned people should be especially cautious, since their skin is more susceptible to sunburn and skin damage.

What is Osteoporosis?

Osteoporosis is a disease in which bones lose their density and strength and makes a person more susceptible to bone fractures that would normally not affect someone without the disease. Particularly with the elderly, they may fall due to increased physical instability, vision problems, or other ailments and break their wrist, hip, back or one of their ribs. They may also start to develop a hunchback posture.

Risk Factors & Prevention

Chocolate is another major source of caffeine, and Americans eat a lot of chocolate. Like coffee, chocolate can be good for you in other ways when eaten in moderation, and also as a method of prevention for osteoporosis.
Osteoporosis primarily affects older Caucasian or Asian women who have a thin body frame; and smoking, inactivity, heredity and caffeine increase one’s risk for developing the disease. Calcium deficiency and hormonal changes also make a person more likely to develop osteoporosis.
If you are a person who regularly consumes caffeine (like coffee drinkers) and find it hard to stop at present, your calcium intake should be increased to counter the effects of caffeine. This can be as simple as drinking at least a glass of milk every day. Alternatively, if you’re lactose intolerant or don’t like milk, eat lots of dark green, leafy vegetables or take a calcium supplement. It is recommended that postmenopausal women consume 1,500 mg of calcium daily and pre-menopausal women consume 1,200 mg daily.
Coffee drinkers should switch to decaffeinated coffee or gradually reduce the amount of coffee they drink to ease those withdrawal symptoms. You may not realize that people can get addicted to caffeine just like a drug, so you do, in fact, experience withdrawals if you try to stop a long-term habit like daily coffee drinking. You might experience headaches, depression, fatigue, drowsiness, jitteriness, difficulty concentrating, etc.
Sodas are corrosive and very bad for your body, not to mention they’re a huge source of caffeine. They also have a lot of sugar and empty calories. So get rid of them.

Caffeine May Pose Other Health Risks

There is reason to believe that heavy caffeine consumption may lead to heart disease, cancer, birth defects, high cholesterol, acne, and attention-deficit hyperactivity disorder. So it is a good idea to greatly reduce, or totally eliminate, caffeine from your diet if you can. With all of the germs and diseases in the world, if we can do anything to cut down on our risks, we should – and pass on the information to others.

When your immune system is strong, you are generally healthier and stronger. If you find yourself feeling bogged down and regularly sick, your immunity may be compromised. Below are tips on how to give your immune system a jumpstart.

Your Immune System May Be Compromised If… 

• You are constantly fighting colds and other upper respiratory infections that last longer than usual
• You are always tired during the daytime hours
• You have allergic reactions more often (such as hives, sinusitis, eczema outbreaks, inflammatory conditions such as gout, etc.)
• You rarely eat fruits and vegetables

You Can Build Your Immune System By…

• Improving your diet – If your diet contains a lot of fat, sugar and artificial ingredients and very little vitamins, minerals and nutrients, your immune system will be a wreck. Your guard is down when junk foods are up. Fatty foods and junk foods introduce more free radicals into the blood stream, which wreak havoc on your defense cells. Free radicals do so much damage that your body is left open to diseases as serious as cancer.

  Instead of the usual bad diet, here’s what you can do:
  1) Eat more protein-rich foods such as lean meats (like fish and chicken), egg whites or beans and discard red meats as much as possible. 2) Cook with olive, peanut or canola oils instead of butter, margarine and vegetable oils. 3) Everyday load up on fruits and vegetables, which are the healthiest foods you can eat. They contain no fat or cholesterol, but have lots of fiber, vitamins, nutrients and antioxidants that destroy free radicals. 4) Look for foods that are particularly rich in the B vitamins, as well as vitamin A, C, D, and E, beta-carotene, zinc and selenium, all of which target the immune system.

• Exercising for at least 30 minutes everyday – Getting in the habit of exercising will strengthen your body and your defense cells. Studies even show that women who exercise regularly can defeat breast cancer or other cancers of the reproductive system. More is not better either; all you need is 30 minutes to an hour per day, whatever is comfortable for you until you are able to advance. Too much physical activity will have an adverse reaction; your immunity will be further compromised.
• Minimizing stress – Studies have shown that the way a person handles the inevitable stress in their lives determines whether or not they will get sick. If you can keep your emotions under control in the midst of a stressful situation, you are less likely to get sick and your immune system will remain strong. The key is to find an outlet for stress, whether it be exercise, massages, journaling, breathing exercises, support groups, music, etc.
• Being more assertive – When you stand up for yourself, you develop a level of confidence and self esteem that is good for your physical health. Your body will correspond to the way you feel and react to pressure, so love yourself and never accept being treated like a doormat.

Measles and mumps vaccines are a thing of the past; you likely received those as a child and you won’t need anymore shots for those illnesses. However, many adults fail to realize that their bodies need an overhaul of immune protection just like their children have, but later in life.

What Vaccines Have You Missed? 

Over 60,000 adults die every year in the United States from illnesses that simple vaccines could have prevented.

Flu Vaccine

For example, the flu vaccine should be administered every year, preferably in the autumn season just prior to the period when cold and flu are on the rise. The elderly are particularly at risk for contracting a serious case of the flu and potentially dying from it. Nearly 20,000 adults die every year from the flu, where the vaccine could’ve stopped it from happening.

So those 65 and above should get their flu shot annually just before cold season begins; as well as younger people who are prone to catching a cold or the flu, those with weak immune systems, and those with chronic diseases like heart disease, HIV or diabetes.

Pneumococcus Vaccine

The pneumococcus vaccine protects against the pneumococcus bacterium, which infects half a million Americans and kills 40,000 every year. This bacterium causes pneumonia and other similar infections of the lungs, but the vaccine is effective enough so that you only need one shot which will last you the rest of your life. Those particularly susceptible to pneumococcal infections are AIDS patients, those with chronic diseases (especially lung and heart diseases), those who have undergone a splenectomy, and again those ages 65 and older.

Tetanus/Diphtheria Vaccine

This vaccine protects against tetanus and diphtheria up to 10 years, at which time you will need to have another shot. Diphtheria is a bacterial infection that seizes the respiratory system so that breathing is very labored and high fever ensues. People normally only run to get a tetanus shot if they are bitten, cut with an unsanitary object, or come in contact with an infected or rabid animal. The truth is that unless you continue to receive regular shots once every decade, you may lose your protection against the potentially deadly diseases, tetanus and diphtheria.

Rubella (German Measles) Vaccine

The rubella vaccine is more uncommon and only required for certain people who are at risk, such as women who are trying to get pregnant or desire to get pregnant in the future, since rubella may cause extreme birth defects in their unborn children.

Hepatitis B Vaccine

Finally, the hepatitis B vaccine is of great importance to those who are exposed to blood (those who receive transfusions, doctors, nurses, etc.), sexually active gay men, those who are sexually active with someone else who is infected, and intravenous drug users. Hepatitis is more prevalent than people realize (100 times more common than the AIDS virus) and easily transferable from one person to the next, so this vaccine is a must have.

Now that you know, don’t hesitate to get vaccinated for your own personal safety and that of those you love.

For those who are at risk, there is something you can do to fight and keep yourself protected from this disease, which is great news since cancer usually has such a defeating prognosis attached to it.

Risk Factors and Symptoms

Those who are at particular risk of contracting cervical cancer include the following: 1) people who are sexually active at a young age, 2) people with multiple sex partners or who has sex with someone with multiple sex partners, 3) smokers, 4) victims of secondhand smoke, 5) those with weak immune systems, 6) those infected with HIV, 7) those who have had numerous live births, those with a history of STDs, 9) those with an extensive history of using birth control pills, 10) those who have unprotected sex, 11) those who have personally used diethylstilbestrol estrogen (DES), 12) those whose mothers used DES between 1940 and 1971, 13) those who haven’t had the HPV vaccine, and 14) those who fail to have regular Pap smears.

Cervical cancer in its early stages is asymptomatic, and by the time symptoms appear the cancer has reached advanced stages. Symptoms include: 1) abnormal vaginal bleeding; 2) unusual abdominal pain; 3) sustained vaginal discharge that is foul-smelling and red, pink, or brown in color; 4) pain during urination; 5) unexplained back pain; 6) swelling in one leg; 7) leg pain; unexplained fatigue; 9) loss of appetite; 10) leakage of fecal matter or urine from vagina; and 11) bone pain and fractures.

Alarming Research On Cheating Spouses and Cervical Cancer

Discovering that your spouse is cheating on you may be more cause for alarm than usual. In a study of more than 1,200 men and women, evidence suggests that women whose husbands have extramarital affairs are 5 to 11 times more likely to develop cervical cancer. As for husbands who had sexual liaisons with prostitutes, the incidence of cervical cancer among the wives was 8 times greater. Based on these findings, researchers believe that the wives contracted the human papilloma virus (HPV) from their husbands, who picked up the disease from their multiple partners. HPV is believed to be the virus that causes cervical cancer.

Prevention Methods

HPV Vaccine – Eligible girls between the ages of 9 and 27 may now receive the FDA-approved HPV vaccine, Gardisil, which protects against the most dangerous and common strains of HPV. This vaccine is reportedly most effective when taken prior to becoming sexually active and targets precancerous cells as well as early-stage cancerous cells to destroy them.

Pap Smears/Gynecological Exams – The Pap smear test, which involves swabbing of the cervix to examine the cells there, is one of the most reliable and strongest tests women can take to catch cervical cancer before it actually begins. Cervical cells are examined for abnormalities to make sure they aren’t cancerous. This test is usually done once every two or three years in most cases, but more frequently when abnormalities appear. Beyond childbearing age, women can request the test with their regular gynecological exam at their discretion.

Women should also quit smoking, stop all risky sexual activity and report to their doctor should they have any of the risk factors or notice any of the symptoms above to protect themselves against the disease.

Risk Factors for Alzheimer’s Disease

An excessive amount of zinc in your diet is believed to be a potential cause for developing Alzheimer’s disease. Experts recommend up to 15 mg of zinc daily to stay in the healthy range.

Having a family history of Alzheimer’s, or dementia as it is also known, also increases your risk – particularly if you acquire one of the genes from your mom or dad that produces a protein in the blood known as APOE4.

If you have ever been the victim of a head injury – say, from a car accident – your chances are doubled.

People who have very little formal education are also at risk for developing the disease, probably because their brains aren’t as stimulated or challenged. Learning is a critical part of fighting the disease and keeping it at bay.

Another surprising fact is that people with smaller-than-average heads are more likely to acquire the disease.
Furthermore, those who regularly take nonsteroidal anti-inflammatory drugs (NSAIDS) like aspirin and ibuprofen are less likely to develop Alzheimer’s.

People who constantly challenge and feed their brains intellectually – whether it’s through reading, doing crossword puzzles and brain teasers, learning, social activity, etc. – keep the brain firing and active, so that it’s less likely to break down and you’re more likely to retain memories and stay mentally aware well into old age.

Brain food like fatty fish, nuts and dark green, leafy vegetables (which contain omega-3 fatty acids) also cuts your risks.
Last, but certainly not least, physical exercise reduces your risk substantially.

What Effect Does Physical Exercise Have on Alzheimer’s Disease?

Studies have shown that regular physical exercise can reduce your risk for developing Alzheimer’s disease by 38 percent. This is because physical activity, just like mental exercise, keeps blood flowing to and from the brain, which strengthens nerve cells; increases immunity in the brain so that disease is less likely to invade that space; and ensures that nerve cells continue communicating and expanding their connections rather than dying off with inactivity. The bottom line is that activity equals life, while inactivity equals death; the same applies to the physical body. The saying is true: “Use it or lose it.” Physical exercise is so important to your overall health, so never stop being active no matter how old you get. Your body and your brain are depending on you.