Showing posts with label health!. Show all posts
Showing posts with label health!. Show all posts
Monday, March 9, 2015
Abdominal obesity is the biggest enemy of your health! life diets
Abdominal obesity is the biggest enemy of your health!
Abdominal obesity appears in two different forms. The first figure is the fat under the skin. The second is fat guts. They are found around the internal organs, which is the real enemy of health!
Thursday, May 2, 2013 fight against abdominal obesity
Abdominal obesity and health
How much should be weighed, Doctor? Its a common question, an important question. It is common because two-thirds of Americans weigh more than what should be their weight. It is important because excess weight goes to what is beyond the distortion of body shape. fats:
Responsible for high levels of cholesterol low-density proteins ("harmful") and triglycerides.
Reduce cholesterol high-density proteins ("good") at the same time.
Disruption of the bodys response to insulin, which leads to higher levels of blood sugar and insulin.
Contribute to the major causes of death and disability, including heart attacks, strokes, high blood pressure, cancer, diabetes and inflammation osteoarthritis, fatty liver and depression.
Responsible for approximately 1,000 deaths in the United States every day.
Given these risks, it is not surprising that you want to find out how much should be weight. But this question is common and what is important is in fact the wrong question. For health, the problem is not in how much is your weight, but in the level of abdominal obesity that you have.
Increase the size of the abdomen
During the past few years, attracted a number of studies of attention to the importance of abdominal obesity. Some research showed that abdominal obesity is a predictor of danger factor, more than body mass index (BMI).
For example, a study in 2008 conducted on 245 533 dollars that large waist circumference was associated with an increased mortality rate, even in people who have a normal body mass index (BMI). Another study showed the 2,229 victims of heart attacks that patients with large waist circumference had a higher rate of death, so that they have a low body mass index (BMI).
Deficiencies in body mass index (BMI)
Although the body mass index (BMI) is the official standard, but has several disadvantages.
Athletes professional people with big muscles and a few body fat can have a body mass index (BMI) of up to 32.
Perhaps BMI fails in that accurately reflects the level of body fat in adults who have lost a basic amounts of muscle.
The most important problem is that BMI reflects the level of total fat in the body without considering how to distribute these fats. Although there was no increase fat good, but the increase in abdominal fat is the worst case.
What makes abdominal obesity is very harmful? Scientists do not know why is certain, but new research offers important interpretations.
Abdominal obesity appears in two different forms. The first picture is of fat under the skin, which is located just under the skin. These fats behave the same fat found everywhere in the body. Its not friendly to your health, but it is not a source of danger particularly well. The second type is fat guts. They are found around the internal organs, which is the real enemy of health. Why?
Interpretations of early the entrails obesity was associated with excess activity of the bodys response to the pressure, making it produces large amounts of stress hormones, such as adrenaline and cortisol.
There latest interpretation says that the entrails fat cells release their metabolic products directly into the blood that goes directly to the liver. As a result, the entrails fat cells that grow and are filled Balglsaredat triple pour excess free fatty acids in the liver (all fat is made up of free fatty acids). And this can be toxic to the liver. And free fatty acids accumulate also in the pancreas, heart and other organs, where it caused damage.
A third theory shows the complex nature of the fatty cells. The scientists believe that fat cells are just a place to store excess calories in the form of fat. But it is now clear that in addition to storing excess energy, fat cells produce a large number of proteins that enter the bloodstream and affect other organs. Some of these proteins leads to damage, and others can be protective. And entrails fat cells produce many harmful substances, with a little bit of useful material.
Measurement of abdominal obesity
The most accurate way to measure obesity entrails are imaging computed tomography (CT) or magnetic resonance imaging (MRI). However, the much easier way is to determine the ratio of waist to hip circumference. But many experts have turned up to a simpler method: measuring waist circumference.
To measure your waist circumference properly, you need a tape measure clothing stainless stretchable, not metal measuring tape drive.
GIVE your shoes stop with the put your feet next to each other.
Make sure to have your belly naked. Relax and exit . Not Pull exhalation the belly inward, it may give you better figure but will not improve your health. And the use of belt size instead is unrealistic.
Measure the circumference of your waist at the navel. And make sure you make the tape parallel to the ground. And record the measurement in inches with rounding to the nearest ten, and then repeat the measurement to make sure you are set correctly.
Check the table below to know what means the circumference of your waist for your health.
Waist circumference control
So, what can you do to reduce your waist circumference? You must forget the tummy tuck. Its good to increase the strength of the abdominal muscles, which may improve your health, but it does not burn abdominal obesity are optional. Tools that are reducing the fat is the worst, too, because they waste time and money without the lead to reduce the circumference of your waist.
You must forget liposuction. That surgery can remove fat under the skin of your torso, but not fat guts. Cosmetic surgery will improve your appearance and reduce your waist circumference, but will do nothing for the metabolism in your body will benefit your health.
Remember basic things. The only way to reduce the fat guts are losing weight, and burn more calories - by exercise - so that the amount of burning more calories that are ingested through food. Continuous weight loss requires reducing calories while increasing exercise. Here are some tips:
Reduce the amount of food in your meals.
Choose your wisely foods. And avoiding foods high in sugar and / or fat. It is caloric-ally dense, and slip into your stomach very easily. Instead, eat fruits and vegetables and whole grain products. Its high dietary fiber, and you need a longer time to eat, and probably Chbek more. Piece of chocolate, medium-sized and medium-sized apple, both of which contain about 100 calories (if already medium-sized). Now the thought of eating 5 pieces or 5 apples. It is clear that most people can easily eat the pieces, however, only few can finish eating all five apples.
Exercise more from the exercise. Walking two miles a day will significantly reduce the risk of heart disease, stroke, diabetes, high blood pressure and early death. It will also burn calories. The man who weighs 200 pounds will be used about 220 calories in 30 to 40 minutes of brisk walking. That alone means the loss of about 30 pounds in one year - without any nutritional changes. The exercises also help in maintaining weight loss, unlike popular diets significantly. Secondly, it will burn excess abdominal fat, which is the thing that never does a tummy tuck and ways to reduce fat in certain areas.
In order to lose weight fast, each less and exercises more.
Male body shape
Abdominal obesity has many other names, including obesity, the upper part of the body, stem obesity and central obesity and obesity entrails. In terms of more versatile, also known as the belly of cola and shape of the apple and alternative cupboard. And thats where this type of fat distribution more common in males than in females, perhaps known as the male body shape.
According to the name, abdominal obesity is a form of risk - and abdominal obesity are increasing even faster than the body mass index (BMI) in our society. But by using a simple program of diet and exercise, can men with apple shape to lose weight. If you change the the "alternative Dolapk" will maintain your health.
Read more in Medicine Web site: abdominal obesity is the biggest enemy of your health!
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Thursday, March 5, 2015
Are You Taking Too Many Calcium Supplements Why It May Be Bad For Your Health!
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| Excess calcium supplementation can have serious health consequences. Follow Foods For Long Life on FACEBOOK . |
The Risk of Taking Too Much Calcium from Pills
I have often warned people about calcium supplementation.
* Not to take too many.
* Not to take them all at once.
* Not to take them without certain key complementary vitamins and minerals.
* To take the most absorbable form of calcium.
* To try to eliminate things that deplete the bodys calcium.
* To get the calcium you need from food other than dairy.
I want to revisit this topic because of an important study that was published last month (May, 2012) by Li et al in the journal, Heart. This study looked at nearly 24,000 men and women ages 35-64 who had never had health issues with their heart. The study found that those participants who took calcium supplements over an 11 year period were 139% more likely to have a heart attack compared to those who did not use any supplements. Those participants who took supplements that provided calcium plus other vitamins and minerals had an 86% higher incidence of heart attacks. They did not, however, record the amount of calcium that the participants took. (That would have been useful!)
These numbers are shocking but when you think about it, perhaps it shouldnt surprise us. After all, isnt hardening of the arteries from their calcification? So when you take 1,000 mg of calcium all at once (and many people do that so they wont forget to take it), your body cant possibly process it. When calcium is introduced to the body in the form of food, it takes it in more gradually. If you ate a cup of cooked turnip greens, youd get almost 200 mg of calcium, but your body would process it more slowly so it most likely wouldnt end up in your arteries! Researchers Reid and Bolland speculate that the excessive calcium from taking too many supplements at once "drives the antherogenic process" (the process that causes atherosclerosis).
Calcium Myths
There is so much misinformation about calcium that it is no surprise that people are either getting too much of the wrong kind or not enough. Unfortunately most of the information we get is from the companies that are pushing their products (i.e. the dairy industry or the vitamin companies) or doctors , many of whom have had very little formal training in nutrition.
Myth # 1 - Everyone Needs a Ton of it
Although the Recommended Dietary Allowance (RDA) for many vitamins and minerals are too low, I feel that the RDA for calcium is much too high. (Could the dairy lobbyists have something to do with this?) From ages 9 to 18, boys and girls are told to get 1,300 mg per day and men from 19 to 70 years of age are to take 1,000 mg. Women are told to take 1,000 mg from 19 to 50 and then advised to increase it to 1,200 mg per day after age 70! I have always thought this was excessive and now I realize that its also dangerous.
Calculating someones daily requirements isnt that easy. There are so many things that effect your calcium needs. For example, if you dont do things that deplete calcium, you wont need as much.
There are many things that cause your body to deplete its calcium store. They include:
* Too much animal protein
When the body metabolizes animal protein, it produces acids as a byproduct. To remove these acids from the body, they must first be buffered with calcium. This calcium comes directly out of our bones. The more animal protein we eat, the more calcium is depleted from our bones. This does not happen when we eat plant protein.
* Too much salt
If you eat too much salt the body will excrete more calcium in the urine. Salt is found in most canned foods. Restaurants, including fast food establishments, heavily salt their foods.
* Too much phosphorus
The proper ratio of calcium to phosphorus is 1:1. If there is too much phosphorus, the parathyroid signals the release of calcium from the bones to balance out the phosphorus. The consumption of meat and processed foods containing chemical phosphates, especially soft drinks, causes a dangerous imbalance between these two important minerals.
* Too much sugar
Excessive sugar increases the urinary excretion of calcium and other minerals.
* Caffeine
Even modest amounts of caffeine can cause the loss of minerals from your bones.
* Too much alcohol
Alcohol can increase excretion of calcium and inhibit its absorption.
* Medications
Many medications, like antacids, antibiotics, etc., can effect calcium absorption and/or increase calcium excretion.
Myth # 2 - Dairy is the Best Source of Calcium
Another common belief is that dairy is the best source of calcium. As I mentioned above, the consumption and digestion of animal protein causes calcium loss so even if dairy contains large amounts of calcium, it also causes the excretion of large amounts of calcium. The most eye-opening chart from T. Colin Campbells book, The China Study, shows that the countries that consume the greatest amounts of calcium from cows milk ( the U.S., New Zealand, Sweden) have the highest rate of hip fractures. Conversely, the countries that have the lowest consumption of cows milk (Hong Kong, Singapore), have the lowest rate of hip fractures.
The best sources of calcium are:
* green leafy vegetables like kale, turnip greens, dandelion greens, mustard greens and collards
(except for spinach which is high in oxalic acid that binds the calcium)
* broccoli, bok choy and okra
* blackstrap molasses
* soybeans,
* calcium-set tofu
* oranges
* sesame seeds and tahini
* chia seeds and flax seeds
* almonds and almond butter
* Brazil nuts
* dried figs
* dried herbs like savory, celery seed, thyme, dill, etc.
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| Greens are a great source of calcium |
Other Things to Consider
Besides diet, one of the most important things you can do to build strong bones is to exercise. And its never to late to start! Studies have shown an increase of bone calcium in post-menopausal women who adopted an exercise regime of aerobic activity like walking, dance, etc, together with strength-training exercises.
What should I do?
So you can see that one size does not fit all. If you eat lots of animal food, heavily salt your food, drink tons of coffee, soda and alcohol and follow it up with a handful of anti-acids while sitting on the couch, you probably are losing bone and are depleting your body of calcium at a pretty good rate. If you and your doctor feel that you must supplement, here are a few guidelines that I live by:
* Take into account all the calcium you are consuming from food before you decide how much to supplement. This includes fortified orange juice, fortified cereals and bread and all of the high calcium foods listed above. Even the tap and mineral water you drink can contribute significant amounts of calcium per day. Add it up, you may be getting more than you think!
* Pick a supplement that is absorbable. I prefer calcium citrate and avoid calcium carbonate that requires stomach acid for absorption.
* If you take a calcium supplement, balance it out with magnesium. Experts suggest taking at least one half as much magnesium as calcium up to equal amounts.
* Make sure you are getting enough vitamin D.
* Divide your doses of calcium throughout the day so that you never exceed 250 mg of calcium per dose. Some set the limit higher than that but I dont feel comfortable taking that much, especially in light of this recent study.
* Get some exercise.
If on the other hand you have a plant-based diet, exercise, dont drink soda, coffee or too much alcohol, and arent taking medications, you may not need to supplement much or at all.
I personally only take one 250 mg calcium supplement per day in the form of a calcium-magnesium combination. On days I drink fortified almond milk, I skip my supplement all together. Since a recent test showed my bone density to be normal for my age, I dont plan to raise it. I dont consume dairy products of any kind so the leafy greens must be doing the trick!
My Main Message
My message to you today is to be very careful about chugging down the calcium pills. And pay particular attention to how much is already in fortified foods. Ive recently noticed that many non-dairy milks are heavily fortified with calcium. Its a bit unclear what RDA they are referring to when they state "provides 35% RDA" since the daily requirement changes with age and gender (1,000 mg to 1,300 mg). But a cup of non-dairy milk that provides 35% of the RDA could be providing 350 mg to 455 mg of calcium. And some fortified milks brag that they provide even more! These levels of fortification can be dangerous.
February 24, 2013 UPDATE
A 19 year study in Sweden on the Long term calcium intake and rates of all cause and cardiovascular mortality, BMJ 2013 showed an increased risk of death from all causes of death and cardiovascular disease, but not from stroke, for women who had a high intake of calcium, especially when it was from supplements.
* Women whose intake of calcium of 1,400 mg or more per day from their diet were 40% more likely to die compared to women whose intake was 600 mg to 1,000 mg per day.
* Their risk of death increased to 157% higher if, in addition, they were also taking a 500 mg calcium supplement.
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