An Ounce Of Prevention Is Worth A Pound Of Cure!

Archive for January, 2013

Eating Blueberrie​s and Strawberri​es Cuts Heart Attack Risk In Women

blueberries and strawberries

Women who ate at least three servings of blueberries and strawberries each week had fewer heart attacks. Blueberries and strawberries contain high levels of natural nutritive compounds that have cardiovascular benefits.

Eating three or more servings of blueberries and strawberries per week may help women reduce their risk of a heart attack by as much as one-third, research scientists reported in the professional publication Circulation: Journal of the American Heart Association.

Blueberries and strawberries contain high levels of naturally occurring compounds defined as dietary flavonoids; They’re also naturally-present in grapes and wine, blackberries, eggplant and other fruits and vegetables. The specific class of flavonoids (known as anthocyanins) are believed to help dilate arteries, helping prevent the buildup of plaque and provide a range of cardiovascular benefits, according to the study.

“Blueberries and strawberries can easily be incorporated into what women eat every week,”  explained researchers of Nutrition and Epidemiology at the Harvard School
of Public Health in Boston, Mass. “This simple dietary change could have a significant impact on prevention efforts.”Blueberries and strawberries are the most-commonly eaten berries in the United States.  Other fruits, berries and vegetable foods could provide the same benefits and healthful results, the researchers said.

Scientists from the Harvard School of Public Health in the United States and the University of East Anglia, United Kingdom conducted a prospective study among 93,600 women ages 25 to 42 who were registered with the Nurses’ Health Study II.
The women completed questionnaires about their diet every four years for 18 years.

During the study, 405 heart attacks occurred. Women who ate the most blueberries
and strawberries had a 32-percent reduction in their risk of heart attack compared to women who ate the berries once a month or less — even in women who otherwise
ate a diet rich in other fruits and vegetables.

“We have shown that even at an early age, eating more of these fruits may reduce
risk of a heart attack later in life,” confirmed the research team from the Department
of Nutrition at Norwich Medical School of the University of East Anglia in Norwich, United Kingdom.

The findings were independent of other risk key factors, such as age, high blood pressure, family history of heart attack, body mass, exercise, smoking, caffeine or alcohol intake.

The American Heart Association supports eating berries as part of an overall balanced diet that also includes other fruits, vegetables and whole-grain products. Eating a variety of these healthful foods is the best way to assure the proper levels of the specific dietary flavonoids (anthocyanins)

Story Source:
American Heart Association

Journal Reference: Circulation: Journal of the American Heart Association., 2013
“High Anthocyanin Intake Is Associated With a Reduced Risk of Myocardial
Infarction in Young and Middle-Aged Women”

This article is for informational and educational purposes only; It is not intended to provide medical advice,diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

You Can Protect Against Winter Colds and Flu!

Flu season typically peaks during January and February according to the U.S. government’s Department of Health and Human Services. Now’s the time to
boost your immune system to optimum levels to fight colds and flu, speed up
recovery and easing symptoms.

These are the main reasons many people get winter colds and flu:

1) We’re indoors with other people while windows and doors are tightly closed.
2) The viruses causing most respiratory infections are continually mutating. Our immune systems have difficulty responding to these ever-changing germs.
3) Viruses typically survive on non-porous surfaces for hours. For example, If you turn a door handle recently touched by a sick person, then inadvertently lift your hand to your nose, you’ve infected yourself.
4) Respiratory viruses, especially Influenza, become airborne when someone coughs. You only need to inhale a very small amount of the airborn virus to become sick. Common symptoms include runny nose, sneezing, sore throat and cough, though they are usually mild and gone within a week.          

However, Flu (Influenza) is not as common as colds. The two main types of Influenza viruses “A ” and “B” cause most cases of the flu. The Influenza viruses spread in
the air and direct contact. Flu symptoms are usually debilitating, characterized by sudden onset of chills, fever and muscle aches.

Keep Drinking Warm Liquids Including Herbal Teas and Soup Broths

When you come down with a cold or the flu, your respiratory system works hard to expel the invading viruses via mucus. Rather than drying those mucus secretions with OTC antihistamines, it’s better to accelerate the healing process by thinning them and making it easier to expel them. The best way to thin mucus secretions is to add water to your system by drinking warm liquids, especially herbal teas and clear soup broth.
Take a hot, steam shower, inhale through your nose if you’re stuffy, or through your mouth for chest congestion. Include aromatherapy by use de-congesting, anti- microbial herbs including eucalyptus, thyme, rosemary or peppermint leaves. A warm bath can relax aching muscles and ease chills. add five to eight drops of plant essential oils For muscle aches, try juniper and ginger.

Supplementing Vitamins, Minerals and Herbs

Some people who use Vitamin C users report a reduced duration and severity of cold symptoms, indicating that it plays a role in respiratory defense mechanisms. Typical daily doses are 500 to 1000 milligrams a day. Eating Vitamin C-rich foods, such as peppers, blueberries, citrus fruits, strawberries and leafy green vegetables provide good benefits.

Vitamin C helps promote a healthy immune system, as well as vitamin A, beta carotene, potassium, zinc and selenium. Natural Nutritional Remedies for Colds and Flu Certain herbs are beneficial to help decrease the severity of colds and flu while aiding your body’s healing process.

Echinacea is the most-researched herb for enhancing immune defenses and to help prevent respiratory tract infections. Several studies support the use of Echinacea for the treatment of viral upper respiratory infections.  The American Botanical Council noted recent studies concluding that Echinacea helped reduce the duration and incidence of the common cold.

Most experts say that when an Echinacea is taken in adequate and frequent doses at the onset of symptoms, it can shorten the duration and severity of a cold. Based on new research, it may also be helpful to start echinacea if you’ve been exposed to someone with a cold and should be taken every two hours while symptoms persist.

Sambucus is better than Elderberry, a traditional European tea brewed with elder flowers and peppermint leaves. However, scientific research has focused specifically on the berry from the black elderberry tree (Sambucus nigra). The extract of Sambucus black elderberries produces beneficial immune actions and helps fight influenza and other respiratory viruses. Several studies have demonstrated rapid recovery from influenza with Sambucus extract.
Ginseng including either Eleuthero Asian ginseng (Panax ginseng), American

ginseng (P. quinquefolius) and eleuthero (Siberian ginseng or Eleutherococcus senticosus) all have been reported useful in fighting respiratory viruses. Such immune enhancing herbs especially helpful for elderly people. Ginseng is one of the most recommended cold and flu remedies by herbal experts.

Licorice root (Glycyrrhiza glabra) also has many properties that can relieve

cold and flu symptoms. It acts as a mild anti-inflammatory, demulcent (soothing to sore throats), antispasmodic (to relax coughs) and expectorant to expel respiratory mucus. Herbalists recommend not to take licorice for more than four to six weeks.  It causes kidneys to retain water and sodium while losing potassium. Don’t take it at all if you’re pregnant, have high blood pressure or low blood potassium.

Healthy lifestyle factors influence your immune function… To avoid getting sick, eat healthy foods. Be sure to emphasize whole grains, fruits and vegetables in your diet.
Try to sleep at least eight hours a night. Wash your hands often, and sneeze into your arm, not your hands. Avoid exposure to cigarette smoke, which delays respiratory defenses, and only drink alcohol to a minimum because excessive amounts affect immunity. Exercise regularly, but moderately. If you come down with a cold, light exercise is beneficial and can help clear respiratory mucus. If you have a fever, be sure to rest.
This article is for informational and educational purposes only; It is not intended to provide medical advice,diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Popeye Was Right… Spinach Boosts Muscle Strength

Eating a nutritious diet especially rich in Spinach really does boost muscle strength!

Fresh Spinach

Another new Swedish study suggests that “Popeye” may have been onto something with his gobbling of spinach. In controlled scientific tests with laboratory subjects, nitrates like those found naturally in spinach, beet root, chard and lettuce had a “powerful effect” on boosting muscle strength.

Researchers fed one group of mice water enriched with nitrate for a week, then compared the animals’ muscles to those of a control group. The mice given nitrate had much stronger muscles, particularly in the legs and feet. They also had higher concentrations of two proteins involved in the body’s calcium balance, an important factor in muscle contraction.

The subjects were given an amount of nitrate equivalent to what a human would obtain from 7 to 10 ounces of fresh spinach. It was important to note, researchers explained, that the development of stronger muscles was linked to doses obtainable from a normal diet, especially one providing more vegetables.

Visit for all your herbal products.

Journal Reference:
Journal of Nutrition

This article is for informational and educational

purposes only;  It is not intended to provide 
medical advice, diagnosis or treatment. 
Consult your doctor or healthcare professional.

Striking Weight Loss Effects Of Green Coffee Bean

Striking Evidence In Study On Effects of Green Coffee Beans 
For Stimulating Weight Loss

Green (unroasted) coffee beans can stimulate a significant decrease in body weight within a relatively short time, due to the unique substance known as Chlorogenic acid. In a study presented at the 243rd National Meeting & Exposition of the American Chemical Society (ACS), the world’s largest scientific society, research scientists described how a group of overweight people who consumed ground green coffee beans each day lost nearly 10 percent of their body weight.

Based on the study’s results, taking green coffee extract a day along with following a low-fat, healthy diet and engaging in regular physical activity or exercise appears to be a safe, effective, inexpensive way to lose weight researchers explained at the ACS exposition.

The study involved 16 overweight (or obese) people (age 22 – 26 years) who took the Green Coffee Bean extract or placebo capsules containing an inactive powder, for a total of 22 weeks.

The subjects alternated between a low dose and a higher dose of the extract. The low dose consisted of 700 mg of the coffee extract, and the high dose was 1,050 mg.
People cycled through the two doses and the placebo, each for six weeks. Each person serves as his or her own “control” improving the chances of getting an accurate result.

All of the participants were monitored for their overall diet (calories, food varieties eaten, etc.) and their physical exercise over the study period. “Their calories, carbohydrates, fats and protein intake were not altered during the study, nor did their exercise regimen change,” the researchers confirmed.

The participants lost an average of 17 pounds during the 22 weeks of the study. It included an average of a 10.5 percent decrease in overall body weight and a 16 percent decrease in body fat. The researchers explained that the weight loss results might have been faster, because the participants received the placebo and the lower dose of green coffee extract for part of the study period.

Previous studies have shown weight loss with green coffee too. But this study used higher amounts of green coffee bean extract and the first to measure the response to various doses.

Green coffee beans’ beneficial weight loss effects are most likely due to the unique substance known as Chlorogenic acid, naturally present in unroasted coffee beans.

It’s important to note that Chlorogenic acid breaks down when coffee beans are roasted ( approx 480 degrees Fahrenheit). It is the roasting process that gives coffee beans their distinctive color, aroma and flavor. By comparison, green coffee beans have almost no aroma and a bitter taste.

Story Source:  American Chemical Society (ACS) (2012).

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.



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