Covered in smog and
cramped apartment towers, Hong Kong is not usually associated with a
healthy lifestyle. But new figures show that Hong Kongers are the
longest-living people in the world.
Hong Kong men have held the
title for more than a decade and recent data show female Hong Kongers
are overtaking their Japanese counterparts for the first time, according
to the governments in Tokyo and Hong Kong.
Hong Kong women's
life expectancy rose from an average 86 years in 2010 to 86.7 years in
2011, while Japanese women's longevity was hit by last year's earthquake
and tsunami, falling to 85.9 years, census figures reveal.
So what is Hong Kong's secret to a long life?
Experts
say there is no single elixir, but contributing factors include easy
access to modern health care, keeping busy, traditional Cantonese
cuisine and even the centuries-old Chinese tile game of mahjong.
Rolling stones gather no moss.
"I love travelling, I
like to see new things and I meet my friends for 'yum cha' every day,"
Mak Yin, an 80-year-old grandmother of six says as she practises the
slow-motion martial art of tai chi in a park on a Sunday morning.
"Yum
cha" is the Cantonese term to describe the tradition of drinking tea
with bite-sized delicacies known as dim sum. The tea is free and served
non-stop, delivering a healthy dose of antioxidants with the meal.
"My friends are in their 60s -- they think I'm around their age too, although I'm much older than them," Mak laughs.
Mak's
favourite food is steamed vegetables, rice and fruit. Cantonese food is
famous for steamed fish and vegetables -- dishes that use little or
none of the cooking oils blamed for heart disease, obesity and high
cholesterol.
But before Mak enjoys her afternoon tea, she joins a
group of elderly people for her morning exercise of tai chi, an ancient
Chinese practice said to have benefits including improving balance and
boosting cardiovascular strength.
A study published in the New
England Journal of Medicine in February found that tai chi reduces falls
and "appears to reduce balance impairments" in people with
mild-to-moderate Parkinson's disease.
Another factor behind Hong
Kongers' longevity, experts say, is work. While others long for the day
they can retire and kick up their heels, many people in Hong Kong work
well into their 70s and even 80s.
Hong Kong does not have a
statutory retirement age and it is common to see elderly people working
in shops, markets and restaurants alongside younger staff.
"Many
old people in our city remain working, that contributes to better
psychological and mental health," Hong Kong Association of Gerontology
president Edward Leung says.
"For older people, a lot of them are
stressed because they have nothing to do and they develop 'emptiness
syndrome'. This causes mental stress."
Fishmonger Lee Woo-hing,
67, says he could not bear to sit at home and do nothing. His
inspiration is local tycoon Li Ka-shing, Asia's richest man, who still
runs his vast business empire in his 80s.
"If Li Ka-shing
continues working at the age of 84, why should I retire?" asks the
father-of-four during a break from his 14-hour shift at a bustling
market in central Hong Kong.
"If I just sit at home and stare at
the walls, I'm worried that my brain will degenerate faster. I'm happy
to chat with different people here in the market."
'Mahjong delays dementia'.
Hong Kong's cramped
living conditions are famously unhealthy, fuelling outbreaks of disease
and viruses including bird flu and severe acute respiratory syndrome
(SARS) which have killed dozens of people.
The city's reputation
won it the dubious distinction of a starring role in director Steven
Soderbergh's 2011 disaster thriller "Contagion", about a deadly virus
that spreads from Hong Kong to the United States.
But in the day-to-day habits of ordinary people, experts say Hong Kong is a great place to grow old.
A
popular local way of keeping busy and meeting friends is mahjong -- a
mentally stimulating tile game which can help delay dementia, according
to aging expert Alfred Chan, of Hong Kong's Lingnan University.
"It
stimulates the parts that control memory and cognitive abilities. It
helps old people with their retention of memory," he says.
The
complex rules and calculation of scores make mahjong, also known as the
Chinese version of dominoes, mentally demanding. But the social aspects
of the four-player game are just as important.
"In mahjong you
need to play with three other people. It is a very good social activity,
you have to interact with each other constantly," says Chan, who has
studied the game's effects on the well being of elderly people.
"It
is also a self-fulfilling game because if you win -- whether you play
with money or not -- it gives you a sense of empowerment."
Mahjong parlours are popular in Hong Kong, and mahjong tables are a must at Chinese wedding banquets.
"I'm
in semi-retirement. I work in the morning and hang out with my friends
by playing mahjong in the afternoon," says 67-year-old tailor Yeung
Fook, on the sidelines of a game in his modest garment shop.
"I'm happier when I work. It's boring to just sit at home."
WE ARE ALL ONE FAMILY.
Friday, August 31, 2012
Saturday, July 28, 2012
10 steps to high blood pressure control
High blood pressure, or hypertension, is a widespread problem in
America today, with about 1 in 4 adults having it. Many times, high
blood pressure goes undiagnosed, since there may be few or no symptoms.
But high blood pressure is serious. High blood pressure control can help
prevent health conditions, including kidney disease, heart disease and
stroke.
If you’ve been diagnosed with high blood pressure, don’t ignore it. Instead, learn what you can do to improve your health and control high blood pressure. Here are some steps you can take for high blood pressure control to keep your blood pressure within normal ranges:
3. Watch your weight. Talk to your health care team to find out what is a healthy weight range for you, and then take steps to achieve your weight goal. For additional support, you may want to consult a dietitian. A dietitian can offer you valuable tips and help you develop a healthy eating plan to help with high blood pressure control.
4. Develop a taste for fruits and veggies. Whole grains and low-fat dairy foods are also good choices for those who are concerned about their blood pressure. For people who also have chronic kidney disease and are following a kidney disease diet, you may want to check with your doctor or dietitian about consuming whole grains, dairy and certain high potassium fruits and vegetables. Watch how much soda and junk food you’re consuming. For high blood pressure control, try to limit or eliminate foods such as these that have empty calories.
5. Move your body. Exercise is vitally important for overall health including high blood pressure control. Exercise can strengthen your heart and cardiovascular system, improve circulation, help you feel more energetic, improve muscle tone, strengthen bones and reduce stress. To support healthy blood pressure, aerobic activity is usually recommended. Schedule at least 30 minutes most days for getting some moderate aerobic exercise. Remember too that even simple changes, such as taking the stairs rather than the elevator or parking the car farther from the store can help you add more movement to your daily routine. Check with your doctor before starting any exercise program.
6. Skip the salt. Too much salt will only aggravate your condition. For high blood pressure control, be aware of the amount of sodium (salt) you’re consuming and be sure to limit it to no more than 2,400 mg per day. Read labels, limit fast food and avoid processed foods such as canned or frozen meals, regular canned soups, deli meats, bacon and pepperoni. Remove the salt shaker from your table and replace it with healthy spices and condiments. You may also want to ask your dietitian or doctor about other ways to limit sodium in the diet.
7. Don’t drink too much alcohol. An occasional drink is okay, but don’t overdo it. If you’re a woman, don’t have more than one drink daily. For men, it’s suggested that the maximum amount each day not exceed two drinks. Alcohol can make blood pressure rise, so for high blood pressure control it’s recommended you stick with these guidelines.
8. Limit the amount of caffeine you ingest to help with high blood pressure control. Remember it’s not just coffee and tea — sodas and chocolate can be loaded with caffeine also. For people on a kidney disease diet, chocolate and colas may be limited due to high phosphorus levels.
9. When you’re feeling stressed out, your blood pressure often rises to unhealthy levels so, for high blood pressure control, find a way to combat stress. Aerobic exercise is one way to relax and lower blood pressure. Yoga is also known as an ideal tool for helping folks feel calmer, as is meditation.
10. Your doctor may recommend that you monitor your blood pressure at home. If so, be sure to keep accurate records so you can track your blood pressure between doctor appointments and then report the results at your next office visit.
Following these recommendations for high blood pressure control can result in significant improvements in blood pressure levels. Begin today to make the lifestyle and dietary changes you need to maintain healthy blood pressure and prevent or slow the progression of kidney disease.
If you’ve been diagnosed with high blood pressure, don’t ignore it. Instead, learn what you can do to improve your health and control high blood pressure. Here are some steps you can take for high blood pressure control to keep your blood pressure within normal ranges:
1. The first step to high blood
pressure control is to know your blood pressure. Get your blood pressure
checked. If it is high, your doctor may prescribe medication to help
lower it. Remember to check in with your health care provider on a
regular basis so that your blood pressure can be monitored and your
treatment adjusted as needed.
2. Smoking can contribute to high blood pressure and heart disease.
If you currently are a smoker, find a program in your community that can
help you quit. Stopping smoking is one of the best things you can do
for high blood pressure control. 3. Watch your weight. Talk to your health care team to find out what is a healthy weight range for you, and then take steps to achieve your weight goal. For additional support, you may want to consult a dietitian. A dietitian can offer you valuable tips and help you develop a healthy eating plan to help with high blood pressure control.
4. Develop a taste for fruits and veggies. Whole grains and low-fat dairy foods are also good choices for those who are concerned about their blood pressure. For people who also have chronic kidney disease and are following a kidney disease diet, you may want to check with your doctor or dietitian about consuming whole grains, dairy and certain high potassium fruits and vegetables. Watch how much soda and junk food you’re consuming. For high blood pressure control, try to limit or eliminate foods such as these that have empty calories.
5. Move your body. Exercise is vitally important for overall health including high blood pressure control. Exercise can strengthen your heart and cardiovascular system, improve circulation, help you feel more energetic, improve muscle tone, strengthen bones and reduce stress. To support healthy blood pressure, aerobic activity is usually recommended. Schedule at least 30 minutes most days for getting some moderate aerobic exercise. Remember too that even simple changes, such as taking the stairs rather than the elevator or parking the car farther from the store can help you add more movement to your daily routine. Check with your doctor before starting any exercise program.
6. Skip the salt. Too much salt will only aggravate your condition. For high blood pressure control, be aware of the amount of sodium (salt) you’re consuming and be sure to limit it to no more than 2,400 mg per day. Read labels, limit fast food and avoid processed foods such as canned or frozen meals, regular canned soups, deli meats, bacon and pepperoni. Remove the salt shaker from your table and replace it with healthy spices and condiments. You may also want to ask your dietitian or doctor about other ways to limit sodium in the diet.
7. Don’t drink too much alcohol. An occasional drink is okay, but don’t overdo it. If you’re a woman, don’t have more than one drink daily. For men, it’s suggested that the maximum amount each day not exceed two drinks. Alcohol can make blood pressure rise, so for high blood pressure control it’s recommended you stick with these guidelines.
8. Limit the amount of caffeine you ingest to help with high blood pressure control. Remember it’s not just coffee and tea — sodas and chocolate can be loaded with caffeine also. For people on a kidney disease diet, chocolate and colas may be limited due to high phosphorus levels.
9. When you’re feeling stressed out, your blood pressure often rises to unhealthy levels so, for high blood pressure control, find a way to combat stress. Aerobic exercise is one way to relax and lower blood pressure. Yoga is also known as an ideal tool for helping folks feel calmer, as is meditation.
10. Your doctor may recommend that you monitor your blood pressure at home. If so, be sure to keep accurate records so you can track your blood pressure between doctor appointments and then report the results at your next office visit.
Following these recommendations for high blood pressure control can result in significant improvements in blood pressure levels. Begin today to make the lifestyle and dietary changes you need to maintain healthy blood pressure and prevent or slow the progression of kidney disease.
15 super foods for kidney health
Most of us know that eating a balanced diet is important for good
health. Now scientists have pinpointed certain foods as super foods. In
addition to promoting overall health, these are foods for kidney health
as well.
To understand why they're called super foods, we first have to understand oxidation and free radicals. Oxidation is a normal bodily process for producing energy and is part of many chemical changes in your body. However, it can sometimes lead to the production of molecules called free radicals. Free radicals are unstable molecules that bounce wildly around inside your body, damaging proteins, genes and cell membranes. Free radicals are believed to contribute to aging and many chronic diseases, including cancer, heart disease and Alzheimer's disease.
The good news is super foods contain antioxidants that help neutralize free radicals. Even in relatively low amounts, antioxidants can help slow or stop the rate of oxidation caused by free radicals. Examples of antioxidants include flavonoids, lycopene and vitamins C, E and beta-carotene.
Super foods for your kidneys.
If you are on dialysis or have chronic kidney disease (CKD), you'll be glad to know that there are lots of super foods, containing antioxidants and other health-supporting properties, included in the kidney diet. People with kidney disease experience more inflammation and have a higher risk of cardiovascular disease than those without kidney problems. If you have kidney disease, it's important that you consult a renal dietitian and follow a kidney diet. Including super foods in your kidney diet eating plan can help you increase your intake of nutrients and antioxidants.
Here’s a list of the top 15 kidney-friendly super foods. These foods are good for everyone, not just people with kidney disease, so by using them in your family's meals, you'll be helping your loved ones enjoy good health too.
1. Red bell peppers
Red bell peppers are a good choice for those concerned about kidney health, because they're low in potassium. In addition, they add color and taste to any dish, while packing a generous portion of vitamins A, C, B6, folic acid and fiber. They also contain the antioxidant lycopene, which protects against certain types of cancer.
If you're following the kidney diet, it's easy to add red bell peppers to your food plan. Mix them into tuna or chicken salad or eat raw with dip. Roasted, they're great for topping sandwiches or green salads. Chop them up for use in egg dishes, such as omelets or scrambled eggs, add them to kabobs for grilling or stuff them with a ground beef or turkey mixture for a tasty baked entrée.
2. Cabbage
Crunchy cabbage is a cruciferous vegetable filled with phytochemicals, chemical compounds found in certain fruits and vegetables. Phytochemicals work to break apart free radicals. Many phytochemicals are believed to combat cancer and support cardiovascular health.
Inexpensive cabbage is a great addition to your eating plan, because it's also high in vitamins K and C, high in fiber and a good source of vitamin B6 and folic acid, yet it's low in potassium, so it's especially kidney-friendly.
If you're following the dialysis diet, add cabbage by turning it into coleslaw or use as a topping for fish tacos. Cabbage can be boiled, steamed or microwaved and then enjoyed with a touch of butter or cream cheese and a sprinkling of pepper or caraway seeds. Other nutritious meal options include cabbage rolls and stuffed cabbage.
3. Cauliflower
Another kidney-friendly super food is cauliflower. This cruciferous vegetable brings lots of vitamin C to your plate, along with folate and fiber. In addition it contains compounds that help your liver neutralize toxic substances.
Cauliflower can be eaten raw with dip or in salads. Steamed or boiled, it can be seasoned and turned into a great side dish. You can even mash cauliflower as a dialysis-friendly replacement for mashed potatoes.
4. Garlic
Garlic is good for reducing inflammation and lowering cholesterol. It also has antioxidant and anti-clotting properties. (Cooking garlic will not affect its antioxidant properties, but it will reduce its anti-clotting and anti-inflammatory effects.)
If you're following the dialysis diet, use garlic powder instead of garlic salt to add extra flavor to your meals without adding extra sodium. Garlic can be used in cooking many dishes: meat, vegetables or tomato sauce, for instance. Once you start cooking with garlic, you'll wonder how you ever got along without it.
5. Onion
Another popular food used for seasoning is the onion. Onion is full of flavonoids, particularly quercetin. Flavonoids are natural chemicals that prevent the deposit of fatty material in blood vessels and add pigmentation (color) to plants. Quercetin is a powerful antioxidant that is believed to help reduce heart disease and protect against many forms of cancer. It also has anti-inflammatory properties.
Low in potassium, onions are not only kidney-friendly; they also contain chromium, a mineral that assists your body with the metabolism of fats, proteins and carbohydrates.
Onions can be enjoyed raw or cooked in a variety dishes.
6. Apples
An apple a day really does help keep the doctor away! High in fiber and anti-inflammatory properties, apples help reduce cholesterol, prevent constipation, protect against heart disease and decrease your risk of cancer.
Renal-friendly apples can be eaten raw or cooked. Or get their health benefits by drinking apple juice or cider.
7. Cranberries
Cranberries are great for preventing urinary tract infections, because they make urine more acidic and help keep bacteria from attaching to the inside of the bladder. They've also been shown to protect against cancer and heart disease.
Although we think of cranberries as a holiday side dish, cranberry juice can be enjoyed daily for added nutrition. Or toss a handful of dried cranberries into your cereal or salad.
8. Blueberries
These tasty berries get their blue color from antioxidant compounds called anthocyanidins. Blueberries get high marks for nutrition, thanks to natural compounds that reduce inflammation and lots of vitamin C and fiber. They also contain manganese, which contributes to healthy bones.
Use blueberries to top off your morning cereal, whip them up in a fruit smoothie or enjoy them in a baked treat, such as muffins or crisp.
9. Raspberries
Raspberries contain a compound called ellagic acid, which helps neutralize free radicals. The berry's red color comes from antioxidants called anthocyanins. Raspberries are packed with fiber, vitamin C and manganese. They also have plenty of folate, a B vitamin. Raspberries have properties that help stop cancer cell growth and the formation of tumors.
Sprinkle fresh raspberries on cereal, or whip them up in a kidney-friendly fruit smoothie.
10. Strawberries
Strawberries are rich in two types of antioxidants, plus they contain lots of vitamin C, manganese and fiber. They have anti-inflammatory and anti-cancer properties and also help keep your heart healthy.
Like most berries, they're wonderful on cereal or in smoothies. Add whipped topping for a quick dessert, or puree them for a fresh addition to pound or angel food cake.
11. Cherries
Cherries are filled with antioxidants and phytochemicals that protect your heart. When eaten daily, they have been shown to reduce inflammation.
Fresh cherries make a delicious snack. Of course, cherry pie is a popular dessert, but there's also cherry crisp, cherry cheesecake and even cherry coffee cake. Cherry sauce makes a nice accompaniment to lamb or pork.
12. Red grapes
The color in red grapes comes from several flavonoids. These are good for your heart, because they prevent oxidation and reduce the chance of blood clots. One flavonoid in grapes, resveratrol, may boost production of nitric oxide, which increases muscle relaxation in blood vessels for better blood flow. Flavonoids also help protect you from cancer and prevent inflammation.
Choose those with red or purple skin grapes for the highest flavonoid content. Eat grapes as a snack. When frozen, they make a good thirst-quencher for those on a fluid-restricted diet. Add grapes to fruit or chicken salad. Or drink grape juice.
13. Egg whites
Did you know that egg whites are pure protein? They provide the highest quality protein there is, along with all of the essential amino acids. If you're on the kidney diet, it's good to note that egg whites have less phosphorus than other protein sources, such as egg yolks or meats.
Use egg whites for omelets or egg white sandwiches. You can also add them to smoothies or shakes. Hard boil eggs and use the whites to use in tuna or green salads.
14. Fish
Another high-quality source of protein is fish. Both the American Diabetes Association and the American Heart Association recommend that you include fish in your meal plan two or three times a week. Besides being a great source of protein, fish contains anti-inflammatory fats called omega-3s. These healthy fats help prevent diseases, such as cancer and heart disease. They also help lower LDL (the bad cholesterol) and raise HDL (the good cholesterol).
The types of fish that have the most omega-3s are salmon, albacore tuna, mackerel, herring and rainbow trout.
15. Olive oil
Research has shown that people in countries where olive oil is used instead of other types of oils tend to have lower rates of cancer and heart disease. This is believed to be due to olive oil's many good components: oleic acid, an anti-inflammatory fatty acid which protects against oxidation and polyphenols and antioxidant compounds that prevent inflammation and oxidation.
Use virgin or extra virgin olive oil – they're higher in antioxidants. Olive oil can be used in cooking or to make salad dressing, as a dip for bread and as a marinade for vegetables.
To understand why they're called super foods, we first have to understand oxidation and free radicals. Oxidation is a normal bodily process for producing energy and is part of many chemical changes in your body. However, it can sometimes lead to the production of molecules called free radicals. Free radicals are unstable molecules that bounce wildly around inside your body, damaging proteins, genes and cell membranes. Free radicals are believed to contribute to aging and many chronic diseases, including cancer, heart disease and Alzheimer's disease.
The good news is super foods contain antioxidants that help neutralize free radicals. Even in relatively low amounts, antioxidants can help slow or stop the rate of oxidation caused by free radicals. Examples of antioxidants include flavonoids, lycopene and vitamins C, E and beta-carotene.
Super foods for your kidneys.
If you are on dialysis or have chronic kidney disease (CKD), you'll be glad to know that there are lots of super foods, containing antioxidants and other health-supporting properties, included in the kidney diet. People with kidney disease experience more inflammation and have a higher risk of cardiovascular disease than those without kidney problems. If you have kidney disease, it's important that you consult a renal dietitian and follow a kidney diet. Including super foods in your kidney diet eating plan can help you increase your intake of nutrients and antioxidants.
Here’s a list of the top 15 kidney-friendly super foods. These foods are good for everyone, not just people with kidney disease, so by using them in your family's meals, you'll be helping your loved ones enjoy good health too.
1. Red bell peppers
Red bell peppers are a good choice for those concerned about kidney health, because they're low in potassium. In addition, they add color and taste to any dish, while packing a generous portion of vitamins A, C, B6, folic acid and fiber. They also contain the antioxidant lycopene, which protects against certain types of cancer.
If you're following the kidney diet, it's easy to add red bell peppers to your food plan. Mix them into tuna or chicken salad or eat raw with dip. Roasted, they're great for topping sandwiches or green salads. Chop them up for use in egg dishes, such as omelets or scrambled eggs, add them to kabobs for grilling or stuff them with a ground beef or turkey mixture for a tasty baked entrée.
2. Cabbage
Crunchy cabbage is a cruciferous vegetable filled with phytochemicals, chemical compounds found in certain fruits and vegetables. Phytochemicals work to break apart free radicals. Many phytochemicals are believed to combat cancer and support cardiovascular health.
Inexpensive cabbage is a great addition to your eating plan, because it's also high in vitamins K and C, high in fiber and a good source of vitamin B6 and folic acid, yet it's low in potassium, so it's especially kidney-friendly.
If you're following the dialysis diet, add cabbage by turning it into coleslaw or use as a topping for fish tacos. Cabbage can be boiled, steamed or microwaved and then enjoyed with a touch of butter or cream cheese and a sprinkling of pepper or caraway seeds. Other nutritious meal options include cabbage rolls and stuffed cabbage.
3. Cauliflower
Another kidney-friendly super food is cauliflower. This cruciferous vegetable brings lots of vitamin C to your plate, along with folate and fiber. In addition it contains compounds that help your liver neutralize toxic substances.
Cauliflower can be eaten raw with dip or in salads. Steamed or boiled, it can be seasoned and turned into a great side dish. You can even mash cauliflower as a dialysis-friendly replacement for mashed potatoes.
4. Garlic
Garlic is good for reducing inflammation and lowering cholesterol. It also has antioxidant and anti-clotting properties. (Cooking garlic will not affect its antioxidant properties, but it will reduce its anti-clotting and anti-inflammatory effects.)
If you're following the dialysis diet, use garlic powder instead of garlic salt to add extra flavor to your meals without adding extra sodium. Garlic can be used in cooking many dishes: meat, vegetables or tomato sauce, for instance. Once you start cooking with garlic, you'll wonder how you ever got along without it.
5. Onion
Another popular food used for seasoning is the onion. Onion is full of flavonoids, particularly quercetin. Flavonoids are natural chemicals that prevent the deposit of fatty material in blood vessels and add pigmentation (color) to plants. Quercetin is a powerful antioxidant that is believed to help reduce heart disease and protect against many forms of cancer. It also has anti-inflammatory properties.
Low in potassium, onions are not only kidney-friendly; they also contain chromium, a mineral that assists your body with the metabolism of fats, proteins and carbohydrates.
Onions can be enjoyed raw or cooked in a variety dishes.
6. Apples
An apple a day really does help keep the doctor away! High in fiber and anti-inflammatory properties, apples help reduce cholesterol, prevent constipation, protect against heart disease and decrease your risk of cancer.
Renal-friendly apples can be eaten raw or cooked. Or get their health benefits by drinking apple juice or cider.
7. Cranberries
Cranberries are great for preventing urinary tract infections, because they make urine more acidic and help keep bacteria from attaching to the inside of the bladder. They've also been shown to protect against cancer and heart disease.
Although we think of cranberries as a holiday side dish, cranberry juice can be enjoyed daily for added nutrition. Or toss a handful of dried cranberries into your cereal or salad.
8. Blueberries
These tasty berries get their blue color from antioxidant compounds called anthocyanidins. Blueberries get high marks for nutrition, thanks to natural compounds that reduce inflammation and lots of vitamin C and fiber. They also contain manganese, which contributes to healthy bones.
Use blueberries to top off your morning cereal, whip them up in a fruit smoothie or enjoy them in a baked treat, such as muffins or crisp.
9. Raspberries
Raspberries contain a compound called ellagic acid, which helps neutralize free radicals. The berry's red color comes from antioxidants called anthocyanins. Raspberries are packed with fiber, vitamin C and manganese. They also have plenty of folate, a B vitamin. Raspberries have properties that help stop cancer cell growth and the formation of tumors.
Sprinkle fresh raspberries on cereal, or whip them up in a kidney-friendly fruit smoothie.
10. Strawberries
Strawberries are rich in two types of antioxidants, plus they contain lots of vitamin C, manganese and fiber. They have anti-inflammatory and anti-cancer properties and also help keep your heart healthy.
Like most berries, they're wonderful on cereal or in smoothies. Add whipped topping for a quick dessert, or puree them for a fresh addition to pound or angel food cake.
11. Cherries
Cherries are filled with antioxidants and phytochemicals that protect your heart. When eaten daily, they have been shown to reduce inflammation.
Fresh cherries make a delicious snack. Of course, cherry pie is a popular dessert, but there's also cherry crisp, cherry cheesecake and even cherry coffee cake. Cherry sauce makes a nice accompaniment to lamb or pork.
12. Red grapes
The color in red grapes comes from several flavonoids. These are good for your heart, because they prevent oxidation and reduce the chance of blood clots. One flavonoid in grapes, resveratrol, may boost production of nitric oxide, which increases muscle relaxation in blood vessels for better blood flow. Flavonoids also help protect you from cancer and prevent inflammation.
Choose those with red or purple skin grapes for the highest flavonoid content. Eat grapes as a snack. When frozen, they make a good thirst-quencher for those on a fluid-restricted diet. Add grapes to fruit or chicken salad. Or drink grape juice.
13. Egg whites
Did you know that egg whites are pure protein? They provide the highest quality protein there is, along with all of the essential amino acids. If you're on the kidney diet, it's good to note that egg whites have less phosphorus than other protein sources, such as egg yolks or meats.
Use egg whites for omelets or egg white sandwiches. You can also add them to smoothies or shakes. Hard boil eggs and use the whites to use in tuna or green salads.
14. Fish
Another high-quality source of protein is fish. Both the American Diabetes Association and the American Heart Association recommend that you include fish in your meal plan two or three times a week. Besides being a great source of protein, fish contains anti-inflammatory fats called omega-3s. These healthy fats help prevent diseases, such as cancer and heart disease. They also help lower LDL (the bad cholesterol) and raise HDL (the good cholesterol).
The types of fish that have the most omega-3s are salmon, albacore tuna, mackerel, herring and rainbow trout.
15. Olive oil
Research has shown that people in countries where olive oil is used instead of other types of oils tend to have lower rates of cancer and heart disease. This is believed to be due to olive oil's many good components: oleic acid, an anti-inflammatory fatty acid which protects against oxidation and polyphenols and antioxidant compounds that prevent inflammation and oxidation.
Use virgin or extra virgin olive oil – they're higher in antioxidants. Olive oil can be used in cooking or to make salad dressing, as a dip for bread and as a marinade for vegetables.
Summary
If you're concerned about the health of your own kidneys — or somebody else's — these 15 super foods for kidney health should be on your grocery-shopping list. Ask a renal dietitian for help including them in your kidney-friendly meal plan if you have chronic kidney disease. When buying fruits and vegetables, get the freshest ones you can find and be sure to include a variety, since some are rich in one nutrient and others are rich in another. If you can only find fruits that are not at their peak, the flavor may be lessened, but you'll still get good nutritional value from them for your kidney health.Monday, May 28, 2012
Healthy Foods, Healthy Liver.
Check out this list of the top foods for a healthy liver and healthy body:
Focus on eating a variety of colorful fruits and vegetables; herbs and spices; and fish and lean meats; and you will be enjoying the benefits of a healthy liver in no time. Oh, and keep drinking that water!
Just keep adding a new healthy liver food one day, or week, at a time.
The important thing is that you get that liver functioning smoothly so you can lose weight, feel good every day, and live well and live long.
- Garlic-super detoxifier for your liver! So are onions and leeks. They are high in vitamin C and have anti-inflammatory, anti-bacterial, and anti-fungal properties. Diabetics need to consume lots of onions and garlic to help lower blood sugar levels!
- Oat Bran-it's a source of liver-loving, water-soluble fiber which aids in the elimination of bile and cholesterol. Like oatmeal, it contains B complex vitamins, protein, fat, and minerals. In addition, oat bran can help the liver by reducing the bad LDL and raise levels of good HDL cholesterol.
- Cruciferous vegetables-these
include, Brussels sprouts, cabbage, broccoli, cauliflower, kale, and
bok choy. One of the big reasons to eat plenty of cruciferous
vegetables is that they may help to lower your risk of getting cancer.A
tasty, simple, and efficient way to get more cruciferous and other
liver friendly vegetables and fruits, nuts, seeds and cold pressed oils
into your healthy diet is through all natural Juices and Smoothies. Just follow the link for recipes and information!
A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.
Some of these veggies have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research.
- Artichokes-although
an artichoke can look a little bit intimidating to us, this vegetable
is very good for your liver and packed full of flavor! One artichoke
contains approximately one fourth of an average sized adults fiber
needs. The artichoke is also rich in vitamin C, potassium, folic acid
and magnesium. It is cleansing to the liver, and protects and
regenerates the liver.
Research has also shown that there is a chemical naturally contained in the artichoke that may help lower blood fat levels. They believe this chemical causes your liver to release more bile which minimizes fat in your blood.
Any food that increases the bile that is released into your digestive tract will result in less fat being absorbed into your blood.
- Chicken-limited
amounts provide an excellent protein source. Chicken is a very good
source of the cancer-protective B vitamin, niacin, and B complex.
Chicken is also a good source of the trace mineral, selenium. Research published in the August 2004 issue of the Journal of Neurology, Neurosurgery and Psychiatry
indicates regular consumption of niacin-rich foods like chicken
provides protection against Alzheimer's disease and age-related
cognitive decline.
If you have access to organic chicken (and can afford it), go for it. Organically grown chickens have been fed an organically grown diet and have been raised without the use of hormones or antibiotics, which will ease the load on your liver. Free-range chickens are allowed access to the outdoors as opposed to being confined to the hen house.
- Eggs-one egg contains 6 grams of high-quality protein and all 9 essential amino acids. Eggs are extremely liver friendly.They
are a good source of choline. One egg yolk has about 300 micrograms of
choline which is an important nutrient that helps regulate the brain,
nervous system, and cardiovascular system.
They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat,and eggs are one of the only foods that contain naturally occurring vitamin D. You can also purchase eggs that are enriched with omega 3 fatty acids!
Eggs promote healthy hair and nails because of their liver-loving, high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
- Legumes-beans, peas, soybeans and peanuts are a good source of essential B vitamins, fiber, protein, and iron. Beans also contains the amino acid arginine. There are many benefits of arginine, according to the Nutritional Supplements Health Guide, including increased immune function, the ability to detoxify the liver, and increased fertility in men.
Arginine also causes the release of nitric oxide in the blood vessels, which has the effect of relaxing blood vessels! You know what they say, "Beans, beans, good for the heart........"
- Beets-one
of the best foods out there for your liver could be beets, although
most people wouldn't list them under their "favorite food" category.Beets
are especially good for the liver. They're a wonderful source of iron;
a great source of antioxidants and folic acid; and have been shown to
be an immunity booster and guard against cancer. Follow the link for
testimonials and learn more about amazing health benefits of beet juice.
If you're wondering how to prepare beets, other than juicing, try a Borscht recipe. Borscht, a very popular vegetable soup made of beets, is a traditionally loved dish in Poland, Russia, Germany and other Eastern European countries. There are cold and hot Borscht soups and each country varies some of the ingredients, but beets are the one common, and main, ingredient of this revered and hearty soup.
- Brown Rice-brown rice is an great source of fiber, B vitamins, manganese, and of the minerals selenium and magnesium. White
rice can't compare to brown. The complete milling and polishing that
converts brown rice into white rice destroys 67% of the vitamin B3, 80%
of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of
the phosphorus, 60% of the iron, and all of the dietary fiber and
essential fatty acids.
By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron.
- Carrots-are
an excellent source of antioxidants and the richest vegetable source of
the pro-vitamin A carotenes, which help protect your liver. Carrots'
antioxidants help protect against cardiovascular disease and cancer and
also promote good vision, especially night vision.
If you are a smoker.....EAT CARROTS!
They are easy to eat on the go, and are great as an appetizer, or snack, with some tasty veggie dips.
- Tomatoes-there
are more health benefits derived from eating a tomato than the
scientific community is able to print, at least yet. They are very high
in vitamins C and E, and lycopene!Cancers such as prostate cancer,
cervical cancer, colon cancer, rectal cancer, and cancers of the
stomach, mouth, pharynx, and esophagus have all been proven to be staved
off by high levels of lycopene.
The tomato is a good blood purifier and tomatoes help in cases of congestion of the liver, protecting the liver from cirrhosis. Tomato juice is even recommended for gallstones.
- Nuts and seeds-are
rich in vitamin E and potassium, high in minerals including calcium,
iron, magnesium and zinc. Some are good sources of folic acid, niacin,
and other B vitamins. Others provide plant protein, fiber, and Omega-3
essential fatty acids.Don't worry that nuts are fattening. These are
the good fats that your liver and your body needs. They contain
monounsaturated or polyunsaturated oils that do not cause clogging of
blood vessels with fatty plaque. As a matter of fact, nuts have the
ability to lower cholesterol and heart attack risk.
Nuts are a slow-burning food and studies show they can even help people lose weight.
- Cold Water Fish-another great protein source and provider of omega 3 fatty acids for healthy liver function.Omega-3
is used in the body to make, repair, and maintain cell membranes. The
cardiovascular, reproductive, immune, and nervous systems all need
Omega-3 fatty acids. A deficiency of Omega-3 in the diet has been linked
to serious illnesses such as depression, heart disease, and strokes.
This would include salmon, mackerel, herring, sardines, tuna, and more. When possible opt for the "wild caught" instead of the "farm-raised" fish.
- Flaxseeds and Flaxseed oil-
flax has been called one of the most powerful plant foods on the
planet. There’s some evidence it can help reduce your risk of heart
disease, cancer, stroke, and diabetes. Flaxseeds contain omega-3
essential fatty acids, "good" fats that have been shown to have
heart-healthy effects; lignans, which have both plant estrogen and
antioxidant qualities; and both the soluble and insoluble types of
fiber.
- Fruits-several
fruits can benefit the liver by helping to build new blood cells and
eliminating the body of bacteria and harmful waste. A liver cleansing
diet should consist of quality fruits (organic when possible) and
plenty of pure water. Apples are very cleansing to the blood; fresh
lemon juice is great for cleansing the liver; and pomegranates provide
excellent antioxidant protection, and have been proven to lower LDL
cholesterol, which can clog the liver.
Pomegranates increase blood flow helping the liver function better, considering that there are about three pints of blood that flows through the liver every minute.
Decide what your favorite fruits are and try to consume some of them each day.
- Sea Vegetables-kelp,
nori, and wakame are a few. Sea vegetables are an excellent source of
iodine and vitamin K; a very good source of the B-vitamin folate;
magnesium; a good source of iron and calcium; and the B-vitamins
riboflavin and pantothenic acid. They also contain measurable amounts of
vitamins C and E. They offer one of the broadest ranges of minerals
of any food, containing virtually all the minerals found in the ocean -
and not surprisingly, many of same minerals found in human blood, which
is good news for the liver.
Where do you buy sea vegetables? Check out Live Superfoodswebsite! They also carry high quality, organic flaxseeds, nuts, and nut butters.
Focus on eating a variety of colorful fruits and vegetables; herbs and spices; and fish and lean meats; and you will be enjoying the benefits of a healthy liver in no time. Oh, and keep drinking that water!
Just keep adding a new healthy liver food one day, or week, at a time.
The important thing is that you get that liver functioning smoothly so you can lose weight, feel good every day, and live well and live long.
Healthy Food for the Liver.
Foods that are healthy for the liver
fall into two main categories. First are those that promote the
detoxification process of the liver. And second, are those that are high
in antioxidants and therefore protect the liver while it's carrying out
its detoxification processes.Eating healthy foods for the liver can
improve and support liver function on a daily basis. Having a healthy
liver results in greater energy and general well-being.
A poorly functioning liver can result in tiredness, headaches, bad breath, allergies and intolerances, problem skin and weight gain.
Foods that are healthy for the liver fall into two main categories.
First are those that promote the detoxification process of the liver. And second, are those that are high in antioxidants and therefore protect the liver while it's carrying out its detoxification processes. Below are a list of the top eight foods that are considered to be good for your liver.
1.Garlic and onions.
Garlic contains allicin which is a sulphur-based compound needed by the liver for effective detoxification. Garlic helps the liver rid the body of mercury, certain food additives and the hormone oestrogen.
2.Cruciferous vegetables (broccoli, Brussel sprouts, cauliflower, cabbage).
These vegetables are very powerful detoxifiers of the liver. They contain chemicals that neutralise certain toxins such as nitrosamines found in cigarette smoke and aflotoxin found in peanuts. They also contain glucosinolates that help the liver to produce enzymes it needs for its detoxification processes.
3.Freshly squeezed lemon in hot water.
Drinking freshly squeezed lemon juice in a cup of boiled water first thing in the morning helps to cleanse the liver and promote detoxification. It also stimulates bile production, cleanses the stomach and bowel and stimulates a bowel motion.
4.Beetroot (Beets).
t's a blood-purifying tonic that is also capable of absorbing heavy metals.
5.High-antioxidant fruits.
In a study done by the US Department of Agriculture at Tuffs University, it was found that the following list of fruits had the highest levels of antioxidants (in descending order): Prunes, raisons, blueberries, blackberries, strawberries, raspberries, plums, oranges, pink grapefruit, cantaloupe, apples and pears. Antioxidants help to protect the liver from the high levels of free radicals that are naturally produced during the process of detoxification.
Apples.
Apples contain pectin that bind to heavy metals in the body (in particular in the colon) and help their excretion. This reduces the load on the liver and its detoxification capacities.
Artichoke.
Increases bile production. One of the jobs of bile is to remove toxins through the bowel, as well as 'unfriendly' micro-organisms. It has been suggested that 30 minutes after eating globe artichoke, bile flow is increased by over 100%.
Bitter leafy salad greens (dandelion, chicory, endive, rocket).
The bitterness of these foods helps to stimulate bile flow within the liver.
A poorly functioning liver can result in tiredness, headaches, bad breath, allergies and intolerances, problem skin and weight gain.
Foods that are healthy for the liver fall into two main categories.
First are those that promote the detoxification process of the liver. And second, are those that are high in antioxidants and therefore protect the liver while it's carrying out its detoxification processes. Below are a list of the top eight foods that are considered to be good for your liver.
1.Garlic and onions.
Garlic contains allicin which is a sulphur-based compound needed by the liver for effective detoxification. Garlic helps the liver rid the body of mercury, certain food additives and the hormone oestrogen.
2.Cruciferous vegetables (broccoli, Brussel sprouts, cauliflower, cabbage).
These vegetables are very powerful detoxifiers of the liver. They contain chemicals that neutralise certain toxins such as nitrosamines found in cigarette smoke and aflotoxin found in peanuts. They also contain glucosinolates that help the liver to produce enzymes it needs for its detoxification processes.
3.Freshly squeezed lemon in hot water.
Drinking freshly squeezed lemon juice in a cup of boiled water first thing in the morning helps to cleanse the liver and promote detoxification. It also stimulates bile production, cleanses the stomach and bowel and stimulates a bowel motion.
4.Beetroot (Beets).
t's a blood-purifying tonic that is also capable of absorbing heavy metals.
5.High-antioxidant fruits.
In a study done by the US Department of Agriculture at Tuffs University, it was found that the following list of fruits had the highest levels of antioxidants (in descending order): Prunes, raisons, blueberries, blackberries, strawberries, raspberries, plums, oranges, pink grapefruit, cantaloupe, apples and pears. Antioxidants help to protect the liver from the high levels of free radicals that are naturally produced during the process of detoxification.
Apples.
Apples contain pectin that bind to heavy metals in the body (in particular in the colon) and help their excretion. This reduces the load on the liver and its detoxification capacities.
Artichoke.
Increases bile production. One of the jobs of bile is to remove toxins through the bowel, as well as 'unfriendly' micro-organisms. It has been suggested that 30 minutes after eating globe artichoke, bile flow is increased by over 100%.
Bitter leafy salad greens (dandelion, chicory, endive, rocket).
The bitterness of these foods helps to stimulate bile flow within the liver.
Friday, May 11, 2012
Don't lose sleep over weight, scientists say
A lack of sleep could make you fat, scientists said on Thursday.
Not getting enough shut-eye may inhibit a hormone which controls hunger satisfaction and boost an appetite-stimulating hormone, said a paper presented to the European Congress on Obesity in Lyon, France.
This, in turn, could increase the sensation of hunger by 25 per cent.
"If this translates to a proportional increase in calories, then a person with reduced sleep could eat 350 to 500 calories more per day," said a statement on the research led by Karine Spiegel from the University of Lyon.
A cheeseburger has about 500 calories.
The study compared data from other research projects on obesity and sleep duration. The findings are more pronounced for children and young adults.
"While it might be natural to think that sleeping less (or being awake more) means you use more calories and should therefore lose weight, studies have shown the opposite to be the case," said the statement.
"Interventions as simple as extending the nightly sleep duration in these younger, habitual short sleepers should be explored to prevent obesity."
Six hours are considered a short sleep period in adults and seven to eight hours a healthier one.
Not getting enough shut-eye may inhibit a hormone which controls hunger satisfaction and boost an appetite-stimulating hormone, said a paper presented to the European Congress on Obesity in Lyon, France.
This, in turn, could increase the sensation of hunger by 25 per cent.
"If this translates to a proportional increase in calories, then a person with reduced sleep could eat 350 to 500 calories more per day," said a statement on the research led by Karine Spiegel from the University of Lyon.
A cheeseburger has about 500 calories.
The study compared data from other research projects on obesity and sleep duration. The findings are more pronounced for children and young adults.
"While it might be natural to think that sleeping less (or being awake more) means you use more calories and should therefore lose weight, studies have shown the opposite to be the case," said the statement.
"Interventions as simple as extending the nightly sleep duration in these younger, habitual short sleepers should be explored to prevent obesity."
Six hours are considered a short sleep period in adults and seven to eight hours a healthier one.
Tuesday, March 27, 2012
Chocolate-eaters have lower body mass
Healthy people who exercise and also eat chocolate regularly tend to have a lower body mass index than those who eat the rich brown sweets less often, a US study suggested on Monday.
The survey of a population of more than 1,000 adults, published as a research letter in the Archives of Internal Medicine, reinforces the notion that chocolate packs heart healthy benefits, despite its high calorie and sugar content.
People in the study, whose ages ranged from 20 to 85, reported eating chocolate an average of twice a week and exercising an average of 3.6 times a week.
Those who said they ate chocolate more often than the norm tended to have a lower ratio of weight over height, a calculation made by taking a person's weight and dividing it by their height times two.
A normal BMI is typically 18.5 to 24.9, while people who figure lower are considered underweight and those above 25 are overweight.
"Adults who consumed chocolate more frequently had a lower BMI than those who consumed chocolate less often," said the study led by Beatrice Golomb and colleagues at the University of California San Diego.
"Our findings - that more frequent chocolate intake is linked to lower BMI - are intriguing," it added, calling for more detailed research and perhaps a randomised clinical trial of chocolate's metabolic benefits.
While the research stopped short of establishing a reasonable or beneficial limit for chocolate-eating, experts urged moderation.
"Before you start eating a chocolate bar a day to keep the doctor away, remember that a chocolate bar can contain over 200 calories which mostly come from saturated fats and sugar," said Nancy Copperman, director of Public Health Initiatives at the North Shore-Long Island Jewish Health System in New York.
"Consider limiting your chocolate fix to a one ounce (28 grams) portion of dark chocolate or adding cocoa powder which is very low in fat to your food once a day," said Copperman, who was not involved in the study.
Chocolate's benefits are rooted in antioxidant polyphenols which can improve blood pressure, and also help lower cholesterol levels and blood sugar.
Other studies have even linked chocolate to a lower risk of death by heart attack.
Chocolate's curious ability to improve heart health is usually considered as part of a lifestyle that includes exercise and moderation in diet, according to Suzanne Steinbaum, director of women and heart disease at Lenox Hill Hospital in New York, who was not involved in the study.
"We have seen in multiple studies the benefits of chocolate, and yet again, we see as part of an overall healthy lifestyle, chocolate does not add to weight gain, but in fact, might help control it," she said.
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