Classic Sign of Depression

Depression is a serious disorder, possibly caused by stress, hormones, certain medical conditions or medications. It can strike out of the blue and—for more fortunate sufferers—can disappear just as mysteriously.

One classic sign of depression is a dramatic change in eating patterns. Some people lose all desire to eat; others develop voracious appetites, especially for carbohydrates. People with depression typically have little energy. Other signs of depression include an unshakable feeling of sadness, inability to experience pleasure, insomnia, excessive sleepiness, inability to concentrate, and indecisiveness. Feelings of worthlessness or guilt may be accompanied by recurrent thoughts of death. Anyone who has some or all of these symptoms nearly every day for more than two weeks may be suffering from major depression.

People over the age of 65 are four times more likely to suffer from depression than younger people; however, elderly sufferers do not always exhibit the classic signs. Instead, they may show signs of dementia, complain of aches and pains, or appear agitated, anxious, or irritable.

Nutrition Connection
People with depression often eat irregularly. However, eating the right foods can help stabilize mood. Here are some nutritional guidelines:
-Turn to tryptophan. Found in turkey, almonds, pumpkin seeds, and watercress, this amino acid is needed to make the mood-critical neurotransmitter serotonin. Research indicates that tryptophan can help induce sleep and may play a role in treating certain types of depression. Tryptophan supplements are banned in the US and Canada due to deaths in the 1980s.
-Eat beans. Meals that are especially rich in carbohydrates have been associated with relaxation. These foods allow tryptophan to be converted into serotonin. Beans not only supply complex carbs, they also pack in plenty of protein without a lot of fat.
-Limit sugar consumption. When sugar-sensitive people eat large quantities of sweets, they may experience an energetic “high” followed by a “low” with weakness and “jitters” when the sugar is metabolized.
-Get a lot more B vitamins. Vitamins B6 and B12 and folate may help certain forms of depression. Vitamin B6 has been shown to provide some relief to women suffering from PMS-related depression. B6 sources are meat, fish, poultry, whole grains, bananas, and potatoes. Other research has found that many depressed people are deficient in folate and B12. Folate is found in green leafy vegetables, orange juice, lentils, corn, asparagus, peas, nuts, and seeds. B12 is found in all animal foods and fortified soy and rice beverages.
-Add omega-3 fatty acids. Seek sources such as salmon, trout, mackerel, and flaxseed. Studies have shown that rates of depression are lower in countries where lots of fish is consumed and higher in countries where little fish is eaten. Fish oil supplements may help, but consult your doctor before taking them.
-Balance side effects of medication. Tricyclic antidepressants, which can cause weight gain, include imipramine (Tofranil), amitriptyline (Elavil), and nortriptyline (Pamelor). If you are overweight to begin with, or gain weight while taking any of these drugs, ask your doctor to suggest an alternative.

Beyond the Diet
Depression can be life threatening. These recommendations can help treat it as quickly as possible:
Adopt healthy sleep habits. The onset of depression is predicted by insomnia; it usually accompanies it and is usually the last symptom to disappear. Set a regular sleep schedule of 7 to 9 hours per night.

WARNING! FOOD-DRUG INTERACTION
-If you are taking an antidepressant drug in the class called monoamine oxidase (MAO) inhibitors, such as phenelzine (Nardil) and tranylcypromine (Parnate), your blood pressure could rise dangerously when you eat foods rich in the amino acid tyramine. Tyramines are found in protein-rich foods that have been aged, dried, fermented, pickled or bacterially treated, such as aged cheeses, pickled, or smoked fish, tofu or soy, bananas, gravies and sauces containing meat extracts, and champagne. Alcohol should be avoided. Coffee, tea, colas, chocolate, yeast, yeast extracts (such as marmite and sourdough bread), fava beans, and ginseng contain small amounts of tyramine but are generally safe enough if taken only occasionally and in small amounts.
-Consult a physician. Doctors can help address persistent thoughts or feelings associated with depression. It may be a result of an illness, such as sleep apnea, or side effects of medications, including beta-blockers digoxin, corticosteroids, antihistamines, and oral contraceptives.
-Think beyond antidepressants. Along with antidepressants, doctors usually suggest cognitive behavioral therapy and interpersonal psychotherapy.

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Quick Tips for Dental Problems

In addition to brushing and flossing, a healthful diet, with natural or added fluoride, protects teeth from decay and keeps the gums healthy. Tooth decay (cavities and dental caries) and gum disease are caused by colonies of bacteria that coat the teeth with a sticky film called plaque. If plaque is not brushed away, these bacteria break down the sugars and starches in foods to produce acids that wear away the tooth enamel. The plaque also hardens into tartar, which can lead to gum inflammation, or gingivitis.

A well-balanced diet provides the minerals, vitamins, and other nutrients essential for healthy teeth and gums. Fluoride, found in foods, water, and treated water supplies, has been determined safe and effective in preventing cavities, reducing rates by 40 to 60%.

Another common dental problem is canker sores, which appear as painful, white or yellowish raised spots. Sores are scattered through the mouth or in large clusters. Often, canker sores heal after two weeks, but larger ulcers may last months and be accompanied by fatigue, fever, and swollen lymph nodes. The cause of canker sores is unknown, but doctors believe they’re related to stress or trauma.

Nutrition Connection
Eating the right foods plays a big part in having healthy teeth and gums. Follow these guidelines:
-Eat foods rich in calcium. Calcium supports healthy teeth and gums. Low-fat dairy products, fortified soy and rice beverages, canned salmon or sardines (with bones), almonds, and dark green leafy vegetables are excellent sources of calcium.
-Eat foods rich in vitamin D. Vitamin D helps your body absorb calcium. Find it in milk, fortified soy and rice beverages, and fatty fish such as salmon.
-Eat nutrient-dense foods. Nutrients such as phosphorus, magnesium, vitamin C, and beta-carotene are also essential to dental health. Phosphorus, found in meat, fish, dairy products and eggs, and magnesium, found in whole grains, spinach, and legumes, are necessary for the formation of tooth enamel. Vitamin A helps build strong bones and teeth. Good sources of beta-carotene, which the body turns into vitamin A, include orange-colored fruits and vegetables and dark green leafy vegetables. Vitamin C, found in cruciferous vegetables and citrus fruits, prevents bleeding gums.

QUICK TIP:
Look for gum with xylitol Within 5 minutes after finishing a meal, chew gum for at least 5 minutes. Gum sweetened with xylitol helps to counter harmful bacteria in your mouth, which promote cavities.
-End your meals with the right foods. When consumed at the end of a meal, aged cheeses help prevent cavities. In addition to providing essential nutrients, hard fibrous fruits and vegetables, such as apples, carrots and celery also stimulate Fresh fruit such as apples stimulate saliva flow, which decreases mouth acidity and washes away food particles. They also reduce buildup of cavity-causing bacteria.
-Avoid sticky items such as dried fruit. Avoid starchy and sugary foods. Sugary foods may seem obviously linked to cavities, but starchy foods, such as sweetened cereals or cakes, also make teeth prone to decay. The starches mix with amylase, an enzyme in saliva, to create an acid bath that erodes enamel.
-Try a diet of bland, soft food. If painful canker sores interfere with eating, try sipping liquid or pureed foods through a straw. Foods that cause the least pain include yogurt, custard, rice, and poached chicken. Avoid salty and acidic food.
-Check to see if your water supply is fluoridated. Not all municipalities fluoridate their water supply, so contact your municipal office. Cavities can be prevented by giving children fluoride in the first few years of life. Fluoride is supplied through fluoridated water, beverages made with fluoridated water, tea, and some fish, as well as many brands of toothpaste and some mouthwash. Fluoride supplements are available for children who don’t have access to fluoridated drinking water, but note that excess fluoride consumption can cause mottling of the teeth.

KEEP YOUR KIDS’ TEETH HEALTHY
Children are particularly vulnerable to tooth decay because their teeth are still forming enamel and haven’t finished hardening. Parents should:
• Provide a good diet throughout childhood
• Brush children’s teeth until they’re mature enough to do a thorough job by themselves (usually by 6 or 7 years old) • Supervise twice-daily brushing and flossing thereafter
• Never put babies or toddlers to bed accompanied by a bottle of milk (which contains the natural sugar lactose), juice, or other sweet drink
• Never dip pacifiers in honey or syrup
• Eat sensibly during pregnancy to make sure that the child’s teeth get off to a good start; particularly important is calcium, which helps the baby to form strong teeth and bones, and vitamin D, which the body needs to absorb calcium

Beyond the Diet
Because a chronically dry mouth also contributes to decay, it’s helpful to incorporate the following strategies to stimulate saliva and take good care of your teeth and gums:
-Chew gum. Sugarless gum stimulates the flow of saliva, which decreases acid and flushes out food particles.
-Rinse and brush after eating. Rinsing your mouth and brushing your teeth after eating are important strategies to prevent cavities.
-Always brush your teeth before going to bed. Saliva flow slows during sleep; going to bed without brushing the teeth is especially harmful.
-Check your medications. Certain drugs cut down saliva flow, such as clonidine, which is used to treat high blood pressure and ADHD in kids, and heart medications atropine and propranolol.
-Take care of your gums. Left untreated, gum diseases such as gingivitis can lead to periodontitis, an advanced infection that can cause teeth to loosen and fall out. People on medications such as chemotherapy drugs or steroids are particularly at risk for gum disease, as well as those who have diabetes, heart disease, and HIV/AIDS. Furthermore, gum disease has also been linked to endocarditis, a condition where bacteria enters the bloodstream.
-See a dentist every 6 months. Regular checkups keep teeth and gums healthy.

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Most Effective Treatment for Cystic Fibrosis

Cystic fibrosis affects the glands that produce mucus, sweat, enzymes, and other secretions. The most serious consequences of the disease occur in the lungs, pancreas, and intestines, all of which become clogged with thick mucus. As the lungs become congested, the person is especially vulnerable to pneumonia and other infections. If the ducts that normally carry pancreatic enzymes to the small intestine become clogged, digestive problems can result, such as difficulty in breaking down fats and proteins. In addition, abnormal amounts of salt are lost in sweat and saliva, which can lead to serious imbalances in body chemistry.

There is no cure for cystic fibrosis, although scientists are testing gene therapy as a means of correcting the underlying genetic defect. In the meantime, a combination of an enriched diet, vitamin supplements, replacement enzymes, antibiotics and other medications, and regular postural drainage to clear mucus from the lungs serves as the most effective treatment and has greatly improved the outlook for people with cystic fibrosis.

Nutrition Connection
Because diet is critical in managing cystic fibrosis, the treatment team usually includes a clinical dietitian, particularly for children who need to consume many more calories than normally recommended to grow properly. There is no special diet, but the following are general guidelines:
-Eat larger portions and lots of snacks. Children are encouraged to eat high-calorie foods and large amounts at meals. Frequent snacks also help. Babies with the disease may be given a formula that contains predigested fats.
-Eat more protein. For older children, high-protein foods, such as meat, poultry, fish, and eggs, are emphasized. You can enrich whole milk by adding a cup of dried milk per quart or liter.
-Eat more fats. Diets with as much fat as the child can tolerate are recommended. Fats provide more calories per unit than other nutrients, so they are a critical source of energy. The body also needs fat in order to absorb vitamins A, D, E, and K. -1,300 to 1,500 mg of calcium is the recommended amount someone 9 years old or older with cystic fibrosis should consume to help avoid osteoporosis.
-Balance sugary foods. About 35% of adults ages 20 to 29 and 43 of those over 30, with cystic fibrosis have cystic fibrosis–related diabetes. Unless they have diabetes, they may enjoy sugary foods; these simple carbohydrates are more easily absorbed than starches. However, sweets should be taken with protein to provide balance and supply amino acids needed for growth, immune function, and repair and maintenance of body tissue.
-Consume more sodium. Because cystic fibrosis causes sweat and salivary glands to excrete abnormal amounts of sodium and chloride in perspiration and saliva, salt is an essential part of the diet. It’s crucial to watch sodium levels during hot weather or exercise.
-Drink fluids. Because constipation and intestinal obstruction are common in cystic fibrosis, it’s important to consume adequate water and other fluids. Juices and nectars can provide a higher-calorie intake than water. A doctor may prescribe a laxative to prevent constipation.
-Coordinate a medication regime. Combinations of inhaled medication and antibiotics can be used to make it easier to breathe and help fight against infections.
-Talk to your doctor about supplements. Prescription enzymes that improve absorption of fats and protein have made a big difference for those living with cystic fibrosis. If digestive problems develop despite taking enzymes, supplements of predigested fats may be prescribed to help loosen and clear thick mucus from the airways. -Monitor for diabetes. Some people with cystic fibrosis may also develop diabetes if the pancreas becomes so clogged that it can no longer make adequate insulin.

QUICK TIP:
Mix a perfect meal
An omelet made with herbs and cheese provides an almost perfect mix of nutrients, protein, and calories for those with cystic fibrosis.

Beyond the Diet
The seemingly insurmountable challenges to those dealing with cystic fibrosis may be eased with the following recommendations:
-Learn coughing triggers. A common treatment for cystic fibrosis teaches a person how to trigger strong coughs that help loosen and clear thick mucus from the airways.
-Seek support. Counseling and therapy can help deal with the tremendous emotional stresses of the disease, including better communication between family members and health care providers, as well as preparing a patient for adult care.

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Quick Tips for Constipation Relief

Many people wrongly assume that they are constipated because they don’t have a daily bowel movement. In fact, it’s perfectly normal for bowels to move as often as three times a day or as infrequently as once in 3 or 4 days. Regularity is different for everyone.

There are two types of constipation: atonic and spastic. Atonic constipation, the more common type, occurs when the colon muscles are weak; it develops when the diet lacks adequate fluids and fiber. Spastic constipation (sometimes called irritable bowel syndrome) is characterized by irregular bowel movements and may be caused by stress, nervous disorders, excessive smoking, irritating foods, and obstructions of the colon. In addition, chronic constipation can cause hemorrhoids.

QUICK TIP:
Drink hot liquids
Hot liquids help stimulate the bowels. Drink a cup of herbal tea or a glass of hot water with lemon, or coffee in the morning.

Nutrition Connection
The foods you eat can cause or relieve constipation.
These general strategies can help:
-Increase intake of dietary fiber. The insoluble type of fiber that absorbs water but otherwise passes through the bowel intact is instrumental in preventing constipation. Doctors recommend a fiber intake of 25 to 38 g daily. Note that any increase in high-fiber food consumption should be gradual and accompanied by more fluids. A high-fiber foods include wheat bran, bran cereals, whole grain products, legumes, fruits and vegetables.
-Drink plenty of water. Adults should drink at least eight glasses of nonalcoholic fluids every day. When a low-fiber diet coincides with a low-fluid intake, the stool becomes dry and hard, and increasingly difficult to move through the intestines.
-Avoid alcohol. Alcohol causes dehydration and prevents the body from properly absorbing nutrients.

Beyond the Diet
Here are a few steps to better bowel health:
-Don’t delay trips to the bathroom. Poor bowel movement habits, such as putting off going to the toilet despite an urge to go, can cause constipation.
-Exercise. Regular physical activity helps stimulate bowel movements; inactivity can cause constipation.
-Use laxatives sparingly. Excessive laxative use reduces normal colon function. If a laxative is needed, one made of psyllium or another high-fiber stool softener is best.
-Talk to your doctor about medications. One side effect of medication, especially codeine and other narcotic painkillers, reduce peristalsis, the rhythmic muscle movements that push digested food through the bowels.

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Cold and Flu Prevention, Nutrition Connection

Colds and flu are highly contagious respiratory infections that are caused by viruses. New flu vaccines are produced yearly to protect against the prevailing strains of the virus. Doctors recommend annual flu shots for everyone over the age of 65, and people of any age who have a circulatory, respiratory, kidney, metabolic, or immune disorders. People are more vulnerable to colds and flu when their immune systems are depressed. Preventive steps include avoiding alcohol, getting plenty of rest, and reducing stress levels. Wash your hands frequently and cover your mouth when you cough or sneeze.

Nutrition Connection
While there’s no cure for colds or flu, eating properly may help to prevent them, shorten their duration, or make symptoms less severe. It’s a myth that you should starve either a cold or a flu. Eating provides essential nutrients that can help your body recuperate.

Here’s how:
-Get your vitamin C. There’s no evidence that big doses work to prevent colds, but some studies show that it can shorten them or lessen the symptoms. Vitamin C is also known to have a slight antihistaminic effect, so drinking more citrus juice or taking a supplement may help reduce nasal symptoms.
-Drink lots of fluids. One of the worst effects of high fever is dehydration. During a cold or flu, drink a minimum of 8 to 10 glasses of fluids a day in order to replenish lost fluids, keep mucous membranes moist, and loosen phlegm. Drink water, tea, and broth. Abstain from alcohol, which dilates small blood vessels makes the sinuses feel stuffed up, and reduces the body’s ability to fight infection.
-Have chicken soup. It’s soothing, easy to digest, and contains cystine, a compound that helps thin the mucus, relieving congestion. Scientists believe that a 12-oz (355-mL) dose of the soup may reduce inflammation of the lungs. It is thought that chicken soup slows down the activity of white blood cells that can cause the inflammation. -Eat spicy foods. Hot peppers, or chiles, contain capsaicin, a substance that can help break up nasal and sinus congestion. Garlic, turmeric, and other hot spices have a similar effect.
-Eat foods rich in zinc. Zinc is important for a healthy immune system. Sources include seafood (especially oysters), red meat and poultry, yogurt and other dairy products, wheat germ, wheat bran, and whole grains. Studies have shown that supplementation in the form of zinc lozenges may help shorten the duration of a cold, but getting more than 40 mg per day over a long period of time can weaken your immune system.

Beyond the Diet
These guidelines can help you recover fast:
-Get plenty of rest. Adequate rest will help your immune system get back on track.
-Try over-the-counter medications. Aspirin, ibuprofen, and decongestants can help ease accompanying fever, pain, or stuffy nose.
-Seek professional care. Most colds and bouts of flu go away by themselves, but see a doctor if you have a cough that produces green, yellow, or bloody phlegm; a severe pain in the face, jaw, or ear; trouble swallowing or breathing; or a fever over 100°F (37.8°C) that lasts more than 48 hours.

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Cirrhosis Symptoms, Causes, Treatment and Diet

In cirrhosis, a chronic progressive disease, normal liver cells are replaced by scar tissue. Prolonged, heavy alcohol use is the most common cause, but cirrhosis may also result from hepatitis, inflammation or blockage of the bile ducts, inherited conditions, or a reaction to a drug or environmental toxin. About 27,000 deaths per year are caused by cirrhosis in the United States.

Symptoms of cirrhosis include weight loss, nausea, vomiting, impotence, jaundice, and swelling of the legs. People with cirrhosis often have distinctive abdominal swelling, known as ascites. The liver damage is irreversible, but the progress of cirrhosis can be arrested and the complications treated with diet and other measures.

Nutrition Connection
-Don’t drink alcohol. Avoiding alcohol is essential to prevent further liver damage. Avoid sodium. High amounts can cause your body to retain water, which can worsen swelling.
-Eat a healthy diet. Nutritional deficiencies are common so cover all the bases of balanced diet. Fruits and vegetables can supply essential vitamins and nutrients, especially vitamin C, which helps strengthen the immune system. Seek whole grains and healthy sources of carbohydrates, such as fortified and enriched whole wheat cereals or breads, for energy.
-Eat small meals or snacks. To combat appetite loss, small, frequent meals may be better than three large ones.
-Eat lean sources of protein. The recommended daily intake of protein for those with cirrhosis is 0.54 g per lb (1.2 g per kg) of body weight. This is more than the amount that is recommended for healthy people. Some evidence supports the use of vegetable protein foods such as soy, peas, and legumes, especially for people who develop mental confusion, a condition called hepatic encephalopathy.
-Have healthy fats. Moderate amounts of mono-and polyunsaturated fats (oily fish, olive oil, safflower oil) provide needed calories without overburdening the liver.
-Drink lots of water. People with cirrhosis should drink about four to six glasses of water and other clear liquids a day, especially if they’re dealing with ascites.
-Look into supplements. Because malnutrition is common in those with cirrhosis, a doctor may be able to help fill in your nutritional gaps with supplements.

Beyond the Diet
Treatment of the underlying causes of cirrhosis may be essential to stopping liver damage. These points offer a basic guide:
-Address addiction. A treatment program for alcohol addiction may be necessary for those with cirrhosis.
-Get on medication. Those who have hepatitis B or C need medications, such as antiviral therapy that’s a combination of interferon and ribavirin to prevent further damage to the liver.
-Exercise. Obesity is becoming a common cause of cirrhosis, either as the sole cause or in combination with alcohol abuse, hepatitis C, or both.

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Circulatory Disorders Dietary Treatments

The most common circulatory, or vascular, disorders are high blood pressure and atherosclerosis; others include various clotting abnormalities and diseases marked by reduced blood flow. Some common disorders include aneurysms, intermittent claudication, phlebitis, and Raynaud’s disease. Aneurysms are balloon-like bulges that form in weakened segments of the arteries, especially the aorta, the body’s largest artery, which stems directly from the heart. Many aneurysms are due to a congenital weakness, while others are caused by atherosclerosis and high blood pressure.

Intermittent claudication symptoms include severe leg pain and cramps induced by walking. A lack of oxygen due to inadequate blood flow causes the pain. Intermittent claudication is common in those who have diabetes or atherosclerosis. Phlebitis refers to any inflammation of a vein; the large, superficial veins in the lower legs are the most commonly afflicted. Although painful, superficial phlebitis is not as dangerous as when veins located deeper in the legs become inflamed, setting the stage for thrombophlebitis. In this condition, clots form at the site of inflammation and pieces may break away and travel to the heart and lungs.

Raynaud’s disease is characterized by periods of numbness, tingling, and pain in the fingers and toes due to constriction or spasms in the small arteries that carry blood to the extremities. Typically, Raynaud’s disease is set off by exposure to the cold; in some people, stress may trigger attacks. For unknown reasons, women are nine times more likely to suffer from Raynaud’s. Smoking is blamed in many cases. Some victims may also have lupus, rheumatoid arthritis, or other inflammatory autoimmune disorders. 20% of people with Raynaud’s disease seek treatment.

Nutrition Connection
-There are no specific dietary treatments for circulatory disorders. However, these measures may help people manage their conditions and improve their general well-being.
-Adopt a low-fat, low-salt diet. Following a low-fat, low-salt diet can help prevent circulatory disorders caused by atherosclerosis and high blood pressure, especially in aneurysms.
-Eat fresh fruits and vegetables. Consuming ample amounts will provide the vitamin C needed to strengthen and maintain blood vessels.
-Include more onions and garlic. These vegetables are especially helpful in improving blood flow. After chopping garlic, let it rest for 10 minutes prior to cooking it. This will allow the allicin and its potent derivatives to be activated and unleash the full nutritional power of garlic.
-Add more fish. A diet that includes several servings a week of fatty fish or other sources of omega-3 fatty acids, as well as foods high in vitamin E, helps reduce inflammation and clot formation. Gamma linolenic acid, a substance in evening primrose and borage oils, has a similar effect, but check with your doctor first, as these may interact with prescribed drugs.

Beyond the Diet
Combined with a balanced diet, taking the following steps can support your overall health and prevent aggravating circulatory problems further:
-Exercise. An exercise program coupled with a very low-fat diet, such as the regimen championed by cardiologist Dr. Dean Ornish, can help those with circulation problems.
-Avoid smoke. Don’t smoke, and try your best to avoid secondhand smoke.
-Try warm compresses. For those with Raynaud’s disease, applying warm compresses to hands and feet, or avoiding exposure to cold temperatures can prevent or minimize attacks.
-Medicate as needed. Phlebitis can be treated with aspirin and other anti-inflammatory drugs. Clot-dissolving drugs may be administered for thrombophlebitis; other measures may be required to prevent clots from reaching vital organs.
-Talk to your doctor. People with severe blockages may require surgery to remove them.

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Chronic Fatigue Syndrome Diet

A mysterious illness once known as “the yuppie flu,” chronic fatigue syndrome (CFS) often has flulike symptoms and no proven cure. It is marked by persistent, debilitating fatigue, as well as other baffling symptoms that include headaches, muscle aches and weakness, tender lymph nodes, sore throat, joint pain, sleep that doesn’t lead to feeling refreshed, difficulty concentrating, post exercise exhaustion that lasts for 24 hours, and short-term memory problems. There may also be a chronic or recurring low-grade fever.

There is no laboratory test for CFS, so a doctor must systematically rule out all other medical causes that produce similar symptoms.

In many cases, CFS develops in the aftermath of a viral illness, such as mononucleosis or the flu. Other possible contributing factors include prolonged stress, hormonal imbalance, low blood pressure (hypotension), allergies, immune system disorders, and psychological problems. Most CFS patients eventually recover, but it may take a year or more.

Nutrition Connection

Although there is no known cure for CFS, certain nutrients in foods may help. Doctors stress the importance of a well-balanced diet.

Here’s how:
-Eliminate food allergies. Seek the guidance of a registered dietitian who can help you meet your nutritional needs while eliminating potential food allergies.
-Start with ample starches. Fruits and vegetables help to provide the carbohydrates the body needs for energy. They also supply the vitamins needed to resist infection.
-Eat to strengthen your immune system. Foods rich in zinc—such as seafood (especially oysters), meat, poultry, eggs, milk, beans, nuts, and whole grains—as well as foods rich in vitamin C—such as citrus fruits, berries, melons, kiwis, broccoli, and cauliflower—may help keep the immune system working properly. A robust immune system can help ward off certain viruses, such as flu and colds that may possibly precede the onset of CFS.
-Consume more essential fatty acids. Some of the symptoms of CFS include swollen glands and inflammation of the joints, which may be relieved temporarily by foods rich in essential fatty acids. These include fish, nuts, seeds, flaxseed and flaxseed oil, canola oil, wheat germ, and leafy green vegetables.
-Get more magnesium. Magnesium is associated with the contraction and relaxation of muscles. Ingesting foods with the mineral may help alleviate muscle tenderness in people with CFS. Good sources include sunflower seeds, legumes, whole grains, and green leafy vegetables.
-Avoid alcohol. Alcohol lowers immunity.
- Limit caffeine. Caffeinated drinks should be used in moderation to minimize sleep problems.
-Get enough salt. If low blood pressure is part of your diagnosis, you may benefit from a higher salt intake.

Beyond the Diet
The rate of recovery varies greatly per individual, but some lifestyle changes and these general guidelines may help a person with CFS cope with the condition:
-Keep a detailed diary. Track progress, and note symptoms, foods, and activities that affect your body.
-Avoid napping during the day. Napping may exacerbate sleep problems. Instead, get 7 to 9 hours of sleep each night.
-Seek counseling. Cognitive-behavioral therapy has been shown to help CFS patients gain a better sense of control.
-Reduce stress. Avoid overexertion or psychological stress, which may worsen symptoms.
-20% or fewer of those with chronic fatigue syndrome have been diagnosed.
-Ask your doctor about exercise. Studies have shown that 75% of CFS patients who were able to exercise reported less fatigue and better daily functioning and fitness after a year.
-Talk to your doctor about medication. Although no medication cures CFS, some help treat symptoms. Aspirin and other painkillers may alleviate headaches, joint pain, and muscle soreness, and antidepressant drugs help some patients.

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Lower Cholesterol Diet, Nutrition Connection

Cholesterol is the fatty, waxy compound that the body uses to produce hormones, vitamin D, and fat-digesting bile acids. A little goes a long way; what’s left over ends up in the arteries. There, it can form deposits called plaque on artery walls, which narrows and hardens arteries and reduces blood flow. Blockage to coronary arteries can cause chest pain and heart attack; carotid artery blockage may cause stroke, and when leg arteries are blocked, it may hurt to walk.

The proteins that carry cholesterol throughout your bloodstream are known as lipoprotein, and come in three types:
1. Low-density lipoprotein (LDL). The “bad” cholesterol, LDL builds up on artery walls and narrows them.
2. Very-low-density lipoprotein (VLDL). This contains triglycerides, a blood fat. VLDL enlarges LDL cholesterol and increases its potential to narrow blood vessels.
3. High-density lipoprotein (HDL). A “good” form of cholesterol, HDL collects excess cholesterol and moves it to your liver.

Nutrition Connection

Diet plays a key role in raising or lowering cholesterol levels. In particular, eating high amounts of saturated fats—found in fatty cuts of meat, high-fat cheeses, whole milk and cream, butter, ice cream, and palm and coconut oils—can raise cholesterol levels. And then there are the lab-produced trans fats. These insidious fats, which can spike LDL levels, form through a chemical process (hydrogenation) that increases the shelf life of oils. Some margarines, store-bought baked goods, french fries, and other fast foods can contain trans fats. Here’s how to eat smarter to avoid high cholesterol:
-Choose lean meats. Avoid cuts of meat that are richly marbled with fat; trim all visible fat before cooking. Also, remove poultry skin before (or at least after) cooking.
-Seek out plant sterols. These substances help block the absorption of cholesterol. They are added to many food products, including spreads, orange juice, and yogurt drinks. Aim to consume 2 g a day (the amount in two 8-oz (227 g) servings of sterol-fortified orange juice. Doing so can lower LDL levels by a healthy 10%.
-Skim the dairy. Select 1% or fat-free milk instead of whole or 2% milk. Most cheeses now have low-fat versions.
-Get friendly with fiber. Soluble fiber reduces LDL and reduces absorption of cholesterol into the bloodstream. Good sources include oats, kidney beans, apples, pears, and prunes. Eating 5 to 10 g of soluble fiber a day can lower total and LDL cholesterol.
-Cook with EVOO. Extra virgin olive is a “good fat” because it contains antioxidants that help lower your LDL and preserve healthy HDL levels.
-Add omega-3s. These healthy fatty acids come from fish, some plants, and nuts and can reduce triglyceride levels (another anti-healthy heart blood fat). A low-dose omega-3 supplement containing 400 mg EPA plus DHA reduced heart attacks in a 2012 study.
-Moderate your drinking. One (for women) or two (for men) drinks a day can raise HDL levels. But more is definitely not better: Heavy drinkers up their risks for high blood pressure, heart failure, and stroke.

Beyond the Diet
You can’t control the genetic factors that lead to high cholesterol. However, there’s good news:
-You can control many lifestyle factors that contribute to high numbers and raise the risk for heart disease.
-Shed a few. Pounds, that is. While your goal should be to get to your healthiest weight, your cholesterol will drop as soon as you lose that first 5 or 10 pounds.
-Get physical. Even 10-minute intervals of exercise a few times a day can lower cholesterol and raise your HDL levels.
-Toss the butts. Quitting smoking can raise your HDL levels and lower your blood pressure. Within just one year, quitters can halve their heart attack risk.

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Celiac Disease Foods & Diet

Celiac disease, also known as celiac sprue or nontropical sprue, is a disorder that affects about one out of every 133 people in the United States and Canada. The problem is caused by gliadin, one of the proteins collectively known as gluten, found in these grains. This protein interferes with the absorption of many nutrients and damages to the lining of the gut.

Children with the disease are usually plagued with symptoms such as stomach upsets, diarrhea, abdominal cramps, bloating, mouth sores, and an increased susceptibility to infection. Their stool is pale and foul-smelling, and it floats to the top of the toilet bowl, indicating a high fat content. The child’s growth may be stunted; some children develop anemia and skin problems, especially dermatitis. Diagnosis is confirmed through an intestinal biopsy or through blood tests.

QUICK TIP:
-Read labels on nonfood items
-Scan the ingredient lists on packages of supplements, medications, and body lotions for wheat, wheat proteins, and wheat products.
-People who develop celiac disease later in life may have had a mild or symptomless form of the disease in childhood. In unusual cases, adults with no prior history of gluten sensitivity develop the condition after surgery on the digestive tract.
-Once the disease has been identified, patients are advised to permanently eliminate any foods that contain gluten from their diet. Luckily, gluten-free diets have become more popular in the past decade.

Nutrition Connection
These recommendations can help make living with celiac disease a little easier:
-Be a gluten sleuth. Many everyday foods contain gluten: breads, cakes, rolls, muffins, baking mixes, pasta, sausages bound with bread crumbs, foods coated with batter, sauces and gravies, soups thickened with wheat flour, and most breakfast cereals, as well as some candies, ice creams, and puddings. Many baby foods are thickened with gluten, although most commercial first-stage foods are gluten-free.
-Don’t deprive yourself. The market has responded to a demand for gluten-free items, so people with Celiac disease can enjoy pastas and breads, such as rice pasta and baked goods made with corn, rice, potato, or soy flours.
-Prepare most foods at home. In general, it’s best to cook at home to ensure a healthy diet without risking exposure to gluten.
-Always read labels on packaged foods. Avoid ingredients such as flour-based binders and fillers and modified starch. Be suspicious of any label that specifies “other flours” because they are likely to include at least some wheat derivatives. Beer is made from barley and should be avoided, along with malted drinks.

Beyond the Diet
Note that gluten can appear in products besides foods and may affect your health. For example, medications and vitamins may use gluten as a binding agent. At church, check with your pastor about gluten-free communion wafers.

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What is Cardiovascular Disease, Causes & How to Prevent

You have no control over some risk factors, such as heredity, advancing age, and gender. And some people have a higher risk because of an inherited disorder called familial hypercholesterolemia, which causes high blood cholesterol.

Far more often, cardiovascular disease is caused by lifestyle choices. Inactivity and cigarette smoking along with a poor diet are the major lifestyle factors that figure in cardiovascular disease risk. These controllable risk factors lead to high blood cholesterol, which promotes the buildup of fatty deposits in the coronary arteries and leads to angina and heart attacks. Other conditions that affect heart disease risk include obesity, which increases the risk of heart attack and contributes to other cardiovascular risk factors; high blood pressure, which can lead to a stroke and heart attack; diabetes, a disease that affects the heart, blood vessels, and other vital organs; and excessive alcohol use, which harms the heart and blood vessels. Many studies have confirmed that diet is a major force in both the cause and prevention of heart disease.

Nutrition Connection

If the wrong diet can promote heart disease, the right one can reduce the risk, even for those who have uncontrollable high-risk factors. A heart-healthy diet is the same commonsense one that protects against cancer, diabetes, and obesity.

Here are the guidelines:
-Eat lots of fruits and vegetables. Numerous studies correlate a diet rich in fresh fruits and vegetables with a 25% or better reduction in heart attacks and strokes.
-Seek sources of omega-3 fatty acids. Salmon, sardines, herring, trout, and other fatty cold-water fish are high in omega-3 fatty acids, which reduce the tendency of blood to clot. Consume 2 or 3 servings of fish a week to get this benefit. Omega-3 fats are also found in plant sources including canola, soybean, and flaxseed oil; ground flaxseed; and nuts.
-25% of all deaths in the United States in 2008 were caused by heart disease.
-Include soluble fiber. Pectin, oat bran, and other types of soluble fiber help lower cholesterol and improve glucose metabolism in people predisposed to develop diabetes. Oats, oat bran, psyllium, flax, lentils, legumes, apples, pears, and other fruits are high in soluble fiber. A combination of legumes and whole grains is a prudent low-fat meat alternative.
-Eat whole grain foods. Several studies have found that diets high in whole grain foods such as whole wheat bread and whole grain cereals reduce the risk of coronary heart disease. These foods contain a variety of important vitamins and minerals, as well as phytochemicals with antioxidant properties.
-Choose healthy fats and limit intake. The omega-6 polyunsaturated fats—found in safflower, sunflower, corn, cottonseed, and soybean oils—reduce cholesterol levels when they replace saturated fats in the diet. Monounsaturated fats, found in olive and canola oils, tend to lower total and LDL cholesterol levels when they replace saturated fats in the diet. Soft margarines containing plant sterols also help lower cholesterol when consumed as part of a heart-healthy diet. For most people, a diet with less than 20 to 30% of its calories coming from these fats is recommended to help lower cholesterol.
-Eat soy. Research has shown that adding soy protein to a low-fat diet lowers the risk for heart disease. Soy contains plant compounds called isoflavones that appear to benefit the heart, which help lower cholesterol levels. Soy protein can be found in tofu and soy beverages.
-Talk to your doctor about supplements. Research on whether supplements help prevent heart disease has been inconclusive. Seek most nutrients from foods, and consult a professional before taking any new supplements, particularly vitamin A, fish oil, and iron supplements.
-Eat a small handful of nuts daily. Nuts and seeds are rich sources of fiber, vitamin E, essential fatty acids, and minerals—all linked to heart health.
-Try going vegetarian. Research has shown that a healthy low-fat vegetarian diet rich in fruits, vegetables, soy and whole grains such as oats and barley may be as effective as “statin” drugs in lowering cholesterol.
-Limit alcohol intake. A glass of red wine or beer may be “heart healthy,” but excessive amounts of alcohol over time may lead to increased blood pressure, obesity, or other health problems.

Beyond the Diet
For those who are not predisposed to cardiovascular disease, these measures can dramatically decrease the risk:
-Don’t smoke. Smoking, or being exposed to secondhand cigarette smoke, harms blood cells, the structure and function of blood vessels, and the structure of the heart.
-Exercise regularly. Experts recommend getting at least 30 minutes of moderate physical activity most days of the week. This also helps maintain a healthy body weight.
-Get regular checkups. A yearly visit to the doctor’s office is all it takes to get your blood pressure and cholesterol levels checked. A diabetes screening can also help, especially if you have a family history of diabetes or are overweight.

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Top Cancer-Fighting Foods, Beyond the Diet

Research has dramatically changed our thinking about the role of diet in both the prevention and treatment of cancer. Studies have shown that certain dietary elements may help promote the development and spread of malignancies, while others slow or block tumor growth. Researchers estimate that at least 30% of all cancers in Western countries may be related to diet, especially one high in fat and processed foods; many of these cancers may be prevented with dietary changes.

TOP CANCER-FIGHTING FOODS

Dietary guidelines must take into account the stage and type of malignancy. In most cases of early or localized cancer, people are generally advised to follow a diet that is low in fat, high in whole grain products and other starches, and high in fruits and vegetables. Fats, especially from animal sources, are discouraged because they are believed to support tumor growth. In contrast, fruits and vegetables contain an assortment of natural plant chemicals that are thought to retard the growth and spread of cancers. Protein is essential because it helps the body repair tissue that has been damaged during treatment of the disease and helps wound healing. Apples, berries, broccoli and other cruciferous vegetables, and citrus fruits contain flavonoids, which act as antioxidants. Flavonoids are also thought to prevent DNA damage to cells.

While no foods can cure cancer, research has identified several which seem best able to fight cancer:
• Lean meat, low-fat dairy products, eggs, fish and shellfish, tofu and other soy products provide much-needed protein and zinc. Because many people with cancer find that red meat takes on an unpleasant metallic taste, other sources of protein are best.
• Tomatoes and tomato products contain lycopene, which has been found to have protective effects against prostate cancer.
• Onions and garlic contain sulfur compounds that may stimulate the immune system’s natural defenses against cancer, and they may have the potential to reduce tumor growth. Studies suggest that garlic can reduce the incidence of stomach cancer by a factor of 12.
• Green tea contains EGCG, a catechin that may help fight cancer in three ways: it may reduce the formation of carcinogens in the body, increase the body’s natural defenses, and suppress cancer promotion. Some scientists believe that EGCG may be one of the most powerful anticancer compounds ever discovered.
• Brazil nuts, seafood, some meats and fish, bread, wheat bran, wheat germ, oats, and brown rice are the best sources of selenium, a trace mineral that is another powerful cancer-fighter.

A qualified dietitian should be part of any cancer treatment team, because both the disease and its treatment demand good nutrition as an aid to recovery. Weight loss is common among those with cancer. Most experience a loss of appetite as a result of the cancer itself; depression and pain may lessen any desire to eat.

Cancer treatments, especially radiation and chemotherapy, curb appetite and produce nausea and other side effects. Surgery, too, can affect appetite and requires a highly nutritious diet for healing and recuperation.

Nutrition Connection
Anyone can use the following recommendations to protect themselves against cancer. For those under treatment for cancer, nutritional needs may vary; the box at left identifies top cancer-fighting foods but consult a doctor or dietitian to personalize your diet for your needs.
-Eat more fruits and vegetables. Studies associate a diet containing ample amounts of fruits and vegetables with a reduced risk of the most deadly cancers. Foods such as apples, berries, and broccoli contain bioflavonoids and other plant chemicals, dietary fiber, folate, and antioxidants beta-carotene and vitamin C.
-Reduce fat intake. Numerous studies link a high-fat diet and obesity with an increased risk of cancers of the colon, uterus, prostate, skin (including melanoma, the most deadly form of skin cancer), and breast. Experts stress that no more than 30% of total calories should come from fats, and many advocate a 20% limit on fat calories. A few simple dietary changes can help lower fat intake: Choose lean cuts of meat and trim away all visible fat; eat vegetarian dishes several times a week; adopt low-fat cooking methods such as baking and steaming; and limit use of added fats such as butter, and oils.
-Eat more fiber. Increased intake of fiber may protect against certain types of cancer, such as colorectal cancer. A high-fiber, low-calorie diet also protects against obesity and the increased risk of cancers linked to excessive body fat.
-Limit processed foods. People who eat large amounts of smoked, pickled, cured, fried, charcoal-broiled, and processed meats have a higher incidence of stomach and esophageal tumors. Smoked foods contain polyaromatic hydrocarbons that are known carcinogens. The salt in pickled foods can injure the stomach wall and facilitate tumor formation. Nitrites, commonly found in bacon, hot dogs, and processed meats, can form nitrosamines, or established carcinogens. However, consuming these foods along with good sources of vitamins C and E reduces the formation of nitrosamines.
-Consult with a doctor before using supplements. Although it seems wise to take supplements to prevent cancer, studies have established that high doses of them can actually increase damage caused by free radicals. High doses of vitamin A can also lead to toxicity. For those who are undergoing cancer treatment, it’s advisable to consult a physician or a dietician; different diagnoses and conditions require different levels of supplementation, if at all.
-Approach alternative therapies with caution. There is no scientific evidence to support the efficacy of consuming Japanese maitake, Chinese herbs, blue-green algae, or shark cartilage extracts to prevent or treat cancer.
-Along with a healthy diet, breaking high-risk habits and living a healthy lifestyle can help shore up your defenses against cancer.
-Stop smoking. More than any other lifestyle factor, smoking increases the risk of cancer. In addition to lung cancer, smoking is strongly associated with cancers of the esophagus, mouth, larynx, pancreas, and bladder, and an increased risk of breast cancer.
-Limit your alcohol intake. Heavy alcohol use is linked to increased risk of cancers of the mouth, larynx, esophagus, and liver. Excessive alcohol consumption hinders the body’s ability to use beta-carotene, which appears to protect against these cancers. Alcohol can also deplete reserves of folate, thiamine, and other B vitamins, as well as selenium, all crucial nutrients in protecting the body.
-Exercise. People who engage in moderate to vigorous physical activity have a lower risk of developing certain cancers, such as those of the breast, colon, and endometrium. Physical activity also helps maintain a healthy body weight and prevents obesity, which has been linked to a number of cancers.

EATING WHEN YOU HAVE CANCER

In many instances, loss of appetite, nausea, and other eating problems can be dealt with by changing daily habits and routines. The following tips have worked for many people:
• Plan your major meal for the time of day when you are least likely to experience nausea and vomiting. For many, this is in the early morning. Otherwise, eat small, frequent meals and snacks throughout the day.
• Let someone else prepare the food; cooking odors often provoke nausea. Food that is served cold or at room temperature gives off less odor than hot food.
• If mouth sores are a problem, eat bland, pureed foods—for example, custards, rice and other puddings made with milk, and eggs, porridge, and blended soups. Avoid salty, spicy, or acidic foods. Sucking on zinc lozenges may speed the healing of mouth sores.
• Get dressed to eat with others in a pleasant social atmosphere and make meals visually attractive.
 • To overcome nausea, try chewing on ice chips or sucking on a ginger candy or sour lemon drop before eating. Sipping flat ginger ale or cola may also help.
• Rest for half an hour after eating, preferably in a sitting or upright position; reclining may trigger reflux, nausea, and vomiting.
• Pay extra attention to dental hygiene. If mouth sores hinder tooth brushing, make a baking soda paste and use your finger and a soft cloth to gently cleanse the teeth. Then rinse the mouth with a weak solution of hydrogen peroxide and baking soda. Diluted commercial mouthwashes freshen the breath, but avoid full-strength products that can further irritate sores.
• If a dry mouth makes swallowing difficult, liquefy foods in a blender or moisten them with low-fat milk, sauces, or gravies.
• If diarrhea is a problem (as is often the case during chemotherapy), avoid fatty foods, raw fruits, whole grain products, and other foods that can make it worse. Instead, eat bland, binding foods, such as rice, bananas, cooked apples, and dry toast.
• A few slices of a colorful fruit give visual appeal to a bowl of oatmeal; a colorful napkin and bud vase perk up a tray of food.

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How To Treat Burns, Beyond The Diet

Second-and third-degree burns that cause blistering and tissue damage are very serious; they have a high risk of becoming infected by germs that enter the body through the damaged skin. Burn victims also require extra fluids, sodium, and potassium to replace those substances that seep out through damaged skin. If this is not done, there is a danger of dehydration.

Nutrition Connection

To promote healing and tissue repair, it is essential for victims of extensive burns to have a well-balanced diet that provides extra calories, protein, vitamins, and minerals.

Here’s how:

-Seek foods for tissue repair. A diet that provides extra calories, protein, and zinc is needed for tissue repair. Zinc is found in seafood, meat, and poultry and in lesser amounts in eggs, milk, beans, nuts, and whole grains. Zinc is essential for wound healing and also bolsters the body’s immune defenses to fight infection.

-Boost skin health. Fruits and vegetables that contain vitamin C, such as citrus fruits and melons may help maintain healthy skin and ward off infection. Often liquid supplements are necessary to maintain a high-calorie intake during the day.

-Stay hydrated. Noncaffeinated and nonalcoholic beverages help replace lost fluids. Most people need at least 4 to 6 glasses of water a day to stay properly hydrated. Avoid caffeinated beverages and alcohol. Caffeinated beverages have a diuretic effect that accelerates fluid loss. Alcohol dehydrates the body and lowers immunity.

Beyond the Diet
Depending on the severity of the burn, the needs of the person will vary. Victims hospitalized with extensive burns are usually given intravenous fluids and antibiotics. If they are unable to eat, they will also be fed intravenously.

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Bulimia Treatment, Beyond the Diet

Medically, bulimia is defined as recurrent episodes of binge eating—the rapid intake of unusually large amounts of food—an average of twice a week for at least 3 months. Although bulimia literally means “the hunger of an ox,” the majority of those with bulimia do not have excessive appetites. Instead, their tendency to overeat compulsively seems to arise from psychological problems, possibly due to abnormal brain chemistry or a hormonal imbalance.

Despite their overeating, most of them are of normal weight. They compensate for overeating by strict dieting and excessive exercise, or by purging through self-induced vomiting or abuse of laxatives or enemas.

Repeated purging can have serious consequences, including nutritional deficiencies and an imbalance of sodium and potassium, leading to fatigue, fainting, and palpitations. Acids in vomit can damage tooth enamel and the lining of the esophagus. Laxative abuse can irritate the large intestine, cause rectal bleeding, or disrupt normal bowel function, leading to chronic constipation when the laxatives are discontinued. One of the most severe consequences, however, may be an increased occurrence of depression and suicide.

Nutrition Connection
-Like all eating disorders, bulimia can be difficult to treat and usually requires a team approach involving nutrition education, medication, and psychotherapy. Along with addressing psychological issues, some nutritional issues can be addressed with these guidelines, under the guidance of a dietitian or a physician.
-Treat nutritional deficiencies. This is especially important if the body’s potassium reserves have been depleted by vomiting or laxative abuse. High-potassium foods, such as fruits (both fresh and dried), especially bananas, and vegetables usually restore the mineral; if not, a supplement may be needed.
-Emphasize foods high in protein and starches. This diet should include these foods while excluding favorite binge foods until the bulimia is under control; then those foods can be reintroduced in small quantities. At this stage of treatment, the person with bulimia learns how to give himself or herself permission to eat desirable foods in reasonable quantities, in order to reduce the feelings of deprivation and intense hunger that often lead to loss of control in eating.
-Add high-fiber foods. Those with bulimia who abuse laxatives may need a high-fiber diet to overcome constipation. Whole grain cereals and breads, fresh fruits and vegetables, such as berries, apples, and pears, and adequate fluids can help restore normal bowel function.

Beyond the Diet
A complete medical checkup is the only way to be absolutely certain of a diagnosis of bulimia. Once certain, a doctor can offer guidance on the following:
-Journal. Nutritional education typically begins with asking the person with bulimia to keep a diary to help pinpoint circumstances that contribute to binging. A nutrition counselor may also give the person an eating plan that minimizes the number of decisions that must be made about what and when to eat.
-Treat depression. Because chronic clinical depression often accompanies bulimia, treatment usually includes giving antidepressant drugs like fluoxetine (Prozac), which also suppresses appetite, and sertraline (Zoloft).
-Look at alternative therapies. Meditation, guided imagery, and progressive relaxation routines can help those with bulimia become less obsessive about weight and their eating habits.
-Practice patience. Don’t expect instant success; treatment often takes 3 years or longer, and even then, relapses are common.

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Foods That Lower Blood Pressure, Beyond the Diet

More than 80 million North Americans have high blood pressure, also called hypertension. In its early stages, high blood pressure is symptomless, so many people don’t realize they have a potentially life-threatening disease. If the condition goes unchecked, high blood pressure damages the heart and blood vessels and can lead to a stroke, heart attack, and other serious consequences. In about 5 to 10% of cases, there’s an underlying cause for high blood pressure—a narrowed kidney artery, pregnancy, an adrenal gland disorder, or a drug side effect. Most often there is no identifiable cause; this is referred to as primary, or essential, hypertension.

No one fully understands precisely what leads to hypertension, although a combination of factors seems to be involved. Heredity, diabetes, obesity, and certain other disorders increase risk. Other contributors include smoking, excessive alcohol, and a sedentary lifestyle. Blood pressure also tends to rise with age so all adults over age 40 should have their blood pressure checked annually.

Nutrition Connection
-Diet plays a role in both prevention and treatment of high blood pressure. Following the DASH (Dietary Approaches to Stop Hypertension) diet, which is endorsed by numerous health organizations including the American Heart Association and the Mayo Clinic, will help lower blood pressure. Here is a synopsis of the DASH diet and accompanying strategies.
-Have 6 to 8 servings of grains daily. Focus on whole grains such as whole wheat pasta because they have more nutrients and fiber.
-Eat 4 to 5 servings each of fruits and vegetables daily. Foods such as carrots, green leafy vegetables, sweet potatoes, and others contain beneficial nutrients that lower hypertension: fiber, vitamins, and minerals such as potassium and magnesium.
-Consume 2 to 3 servings of low-fat or fat-free dairy foods. Research has shown that a diet that includes calcium-rich foods such as low-fat dairy products helps lower blood pressure. Be careful to watch sodium intake when eating low-fat or nonfat cheeses.
-Limit meats, poultry, and fish to 6 oz (170 g) or less daily. It’s best to cut back on meat consumption, but when eating it, opt for the leanest cuts of meat.
-Eat 4 to 5 servings of nuts, seeds, or legumes per week. These foods offer an array of good minerals, but it’s important to watch serving portions as they can be high in calories.
-Limit fats to 2 to 3 servings daily. Avoid saturated fats and trans fats, which contribute to high blood pressure. A high-fat diet also leads to weight gain. Limit fat intake to 30% or less of total calories, with 10% or less coming from saturated animal fats. This means cutting back on butter and margarine; switching to low-fat milk and other low-fat dairy products; choosing lean cuts of meat; and shifting to low-fat cooking methods, such as broiling instead of frying.
-Limit sweets to 5 servings per week. There is wiggle room for those who love sweets as long as you watch serving portions.
-Limit your salt intake. A key component of what makes DASH effective is reducing sodium intake. Keep it at 1,500 mg to 2,300 mg. Beyond putting down the salt shaker, avoid most processed foods, which are usually loaded with sodium.
-Pump up potassium. Some nutrients may protect against high blood pressure. Potassium, an electrolyte that helps maintain the body’s balance of salt and fluids, helps ensure normal blood pressure. Potassium can be found in fruits and vegetables, such as bananas, dairy products, and legumes.
-Get your calcium. Recent studies indicate that people with low levels of calcium are at greater risk of high blood pressure. A diet that low-fat dairy products, fortified soy beverages, canned salmon (with bones), and green leafy vegetables will raise levels of calcium and help decrease hypertension. However, the jury is still out on whether calcium supplements help or hinder the condition.
-Reduce alcohol and caffeine consumption. Although a glass of wine or other alcoholic drink daily seems to reduce the chance of a heart attack, consuming more than this will negate any benefit and may increase the risk of hypertension. Too much caffeine can also raise blood pressure. Older adults with hypertension may be more sensitive to the effects of caffeine and should limit their intake.

Beyond the Diet
While a proper diet is instrumental in maintaining normal blood pressure, it should be combined with other lifestyle changes, such as:
-Exercise. Aerobic exercise lowers blood pressure by conditioning the heart to work more efficiently. In addition, even a modest weight loss will cause a drop in blood pressure.
-Quit smoking. Nicotine raises blood pressure. Quitting can drop blood pressure by 10 points or more.
-Reduce stress. Stress prompts a surge in adrenal hormones and a temporary rise in blood pressure; some researchers believe that constant stress may play a role in developing hypertension. Meditation, yoga, biofeedback training, self-hypnosis, and other relaxation techniques may help lower blood pressure.
-Use medications with caution. Over-the-counter cold, allergy, and diet pills can raise blood pressure. In some women, birth control pills or estrogen replacement therapy can cause high blood pressure.
-Try drug therapy. If these lifestyle changes do not decrease hypertension to normal levels in 6 months, drug therapy is often instituted.
-Treat underlying conditions. Diabetes and elevated blood cholesterol, both of which compound the risk of developing heart problems, may associated with high blood pressure.

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Bleeding Disorder Treatment

Most bleeding disorders such as hemophilia stem from some type of thrombocytopenia, the medical term for a reduced number of platelets, the blood cells instrumental in clotting. Symptoms vary, but they typically include easy bruising, frequent nosebleeds, and excessive bleeding from even minor cuts. Bleeding gums unrelated to dental problems are common. Affected women may experience very heavy menstrual periods. Bleeding disorders due to nutritional deficiencies are uncommon in North America, but they do occur.

Nutrition Connection
No studies have examined the link between nutrition and hemophilia, but here are some general suggestions.
-Eat foods rich in vitamin K. This vitamin is necessary for the blood to clot normally and is made by bacteria in the human intestinal tract. Sources include green peas, broccoli, spinach, brussels sprouts, and liver. However, foods high in vitamin K should be limited by people taking anticoagulant medication.
-Consider vitamin K supplements. Supplements may help more than increasing intake of foods with vitamin K, but speak to your doctor first. Again, supplements should not be taken by those taking anticoagulants.

WARNING! FOOD-DRUG INTERACTION
-While adding more foods high in vitamin K is recommended for most people with bleeding problems, those taking an anticoagulant medication such as coumadin should limit their intake of such foods. The vitamin can counteract the desired effect of the drug. -Limit intake of omega-3 fatty acids. They can suppress platelet function. People taking high doses of fish oil supplements have an increased risk of developing bleeding problems; the risk is compounded if they are also taking aspirin.
-Eat more foods with vitamin C. Vitamin C deficiency can cause bleeding gums. This deficiency may occur in alcoholics or people who eat few fruits and vegetables.
-Monitor your iron levels. Chronic blood loss can lead to anemia, a blood disorder that is characterized by inadequate levels of red blood cells. Lean meat, liver, legumes plus extra iron, folate and vitamin B12.
-Reduce or eliminate alcohol consumption. Alcohol can act as a blood thinner, making wounds take longer to heal and leading to more serious bleeding conditions.

Beyond the Diet
Treatment of bleeding disorders varies according to the underlying cause, but it’s also helpful to take the following steps for good health:
-Check all medications. Prolonged antibiotic therapy may destroy the bacteria that make vitamin K, resulting in bleeding. Overuse suppresses normal platelet function.
-Exercise regularly. Exercising can build muscle and help joints function. But avoid contact sports.

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Atherosclerosis Treatment, To Prevent The Condition

As we become older, our arteries lose some of their elasticity and stiffen. This can lead to a progressive condition referred to as arteriosclerosis, or hardening (sclerosis) of the arteries. Atherosclerosis is the most common type of arteriosclerosis, and is caused by a build up of fatty plaque in the arteries.

Blood clots tend to form at the site of atherosclerosis fatty deposits, leading to a high risk for heart attack or stroke. Cholesterol is the major component of atherosclerotic plaque, and numerous studies correlate high levels of blood cholesterol and triglycerides with atherosclerosis.

By the time European and North American men have reached their late forties, most have some degree of atherosclerosis. In women the process is delayed, presumably due to the protective effects of estrogen during the reproductive years. After menopause, women are just as likely as men to develop severely clogged arteries.

Precisely what causes atherosclerosis is unknown. However, most experts agree that a genetic susceptibility and a combination of lifestyle factors accelerate the process; these include a diet high in fats and cholesterol, cigarette use, excessive stress, and lack of exercise. Poorly controlled diabetes and high blood pressure can also contribute.

Nutrition Connection
Researchers agree that diet plays a critical role in both the development and treatment of atherosclerosis. Here are the recommendations to delay or prevent the condition:
-Limit fat intake. Total fat intake should be no more than 20 to 35% of calories, with saturated fats (found mostly in animal products) comprising no more than 10% of calories. Some strategies include downsizing meat portions; substituting olive oil for butter or margarine; eating low-fat dairy products; and increasing the amount of vegetables. In addition, experts suggest reducing intake of trans-fatty acids and hydrogenated fats. These trans fats are the result of hydrogenation and are known to raise your LDL cholesterol. Trans fats come in packaged foods, such as cookies and crackers, and snack foods, such as chips.
-Be careful with cholesterol. Although consumption of high-cholesterol foods is not thought to be as detrimental as a high-fat diet, a high intake of dietary cholesterol can raise the levels of blood lipids in some people. Experts recommend limiting dietary cholesterol to 200 to 300 mg a day—about the amount in 1½ egg yolks.
-Choose heart-healthy fats. The omega-3 fatty acids in salmon, sardines, and other cold-water fish lower blood levels of triglycerides; they also reduce the tendency to form blood clots. Monosaturated fats in olive oil, almonds, and avocados can help lower LDL cholesterol when they replace saturated fats.
-Eat fiber. Oat bran, oatmeal, lentils and other legumes, barley, guar gum, psyllium, and pectin-containing fruits such as pears, apples, and citrus fruits all contain soluble fiber that lowers blood cholesterol, probably by interfering with the intestinal absorption of bile acids, which forces the liver to use circulating cholesterol to make more bile.
- Incorporate as many antioxidant-rich foods as possible. Colorful fruits and vegetables contain beta-carotene and vitamins C and E, which studies indicate prevent LDL cholesterol from collecting in atherosclerotic plaque. Soy protein also helps raise HDL (the “good” cholesterol) levels and provide antioxidant protection.

QUICK TIP:
Eat more soy
Soy is a powerhouse of health. Just 25 g of soy protein—about 1½ cup of edamame—per day has been shown to help lower LDL levels by up to 15% in people with elevated levels.

Beyond the Diet
Medications including nitrates, beta-blockers, statins, calcium-channel blockers, are often prescribed. In addition, lifestyle changes can even help reverse the condition. Here are some suggestions:
-Exercise. Studies have shown that mild to moderate exercise may protect against the development of atherosclerosis.
-Quit smoking. In addition to causing a host of other ailments, smoking damages the structure and function of your blood vessels.
-Learn healthy ways to cope with stress. Stress leads to higher blood pressure, which combined with atherosclerosis can increase risk of heart disease. Taking a walk or learning relaxation exercises are much better than smoking, drinking, or eating.
-Get regular checkups. A doctor can help monitor your blood pressure and blood sugar levels.

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Asthma Action Plan, Quick Tips

Asthma is a chronic lung condition in which airways narrow, causing wheezing, chest tightness, and labored breathing. Asthma is attributed to a combination of factors, including exposure to cigarette smoke, urban pollution, dust mites, cockroaches, pets, and pollen.

Although asthma is a chronic disease, the changes that occur during an attack are temporary, and the lungs generally function normally at other times. When asthma starts during childhood, the frequency and severity of attacks tend to lessen as the youngster grows and may disappear by adulthood. Some adults, however, suffer a recurrence, often as an aftermath of a viral infection.

Nutrition Connection
In many asthma sufferers, food allergies can cause asthma attacks; in these cases, identifying the culprits may require considerable detective work. See the Food Allergies entry for more information. These general guidelines will help lessen chances of attacks or complications:
-Avoid sulfites. Many foods have these preservatives added to them. Sulfites are common in dried fruits, dehydrated or instant soup mixes, instant potatoes, wine, beer, and white grape juice. Anyone sensitive to sulfites should carefully check food labels for any ingredient ending in “-sulfite” as well as sulfur dioxide. In addition to causing an asthma attack, sulfites sometimes lead to anaphylaxis in people who are hypersensitive to them. -Avoid salicylates. These compounds—which are in the same family as the active ingredient in aspirin and are also found naturally in many fruits, especially dried fruits and processed foods—can trigger attacks.
-Know your trigger foods. People who are allergic to mildew or molds may react to molds in foods such as cheese, mushrooms, and hot dogs, or to fermented foods, including soy sauce, beer, wine, and vinegar. Scan ingredient labels carefully and notify restaurant personnel when eating out.
-Eat more fatty fish. Omega-3 fatty acids, found in salmon, mackerel, sardines, and other cold-water fish, have an anti-inflammatory effect and may counter bronchial inflammation.
-Aim for 7 to 10 servings of fruits and vegetables. Evidence continues to grow on the protective effects of fruits and vegetables on lung function. An array of different colors ensures you get a variety of vitamins, minerals, and antioxidants important for healthy lungs. Vitamin C, in particular, found in berries, green leafy vegetables, and many others, helps promote a healthy immune system and may be helpful in reducing wheezing in children with asthma.
-Talk to your doctor. A healthful balanced diet is sometimes difficult if allergies require eliminating entire food groups (for example, milk and other dairy products). A doctor can recommend substitutes or supplements to maintain good nutrition, and counteract asthma drugs’ side effects. For example, long-term steroid use causes bone loss, but vitamin D and calcium supplements can prevent the problem.

Beyond the Diet
Some asthma attacks are quickly reversed by a bronchodilator medication that opens the constricted airways. Other episodes are more prolonged, and may require an injection of epinephrine and a corticosteroid drug to stop the attack. Your best bet is to prevent attacks with the following tips:
Reduce exposure to triggers. Limit exposure to tobacco smoke or fumes, cold air, exercise, or an allergen. Seasonal asthma is usually due to various pollens, molds, and other environmental factors.

QUICK TIP:
- Lessen an attack with coffee
- Drink one or two cups of coffee or tea to sidestep a mild asthma attack. Caffeinated coffee and tea contain theophylline, a bronchial muscle relaxant used to treat asthma in people who are not sensitive to salicylates. (To diagnose an allergy to salicylates, doctors will often administer an exposure test.) Anyone taking a theophylline drug, however, should not drink large amounts of caffeinated beverages, as this can result in an overdose.
- Monitor your weight. Some studies have found a correlation between weight gain and adult-onset asthma. In addition, when obese people with asthma lose weight, there can be an improvement in asthma symptoms.

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Osteoarthritis and Rheumatoid Arthritis Diet

Inflammation in one or more joints is known as arthritis. There are two main types—osteoarthritis and rheumatoid arthritis. Medications for the two types of arthritis are different but diet and lifestyle treatments are similar. Osteoarthritis causes your joints to gradually lose their cartilage—the smooth, gel-like, shock-absorbing material that prevents adjacent bones from touching. Most commonly affected are the fingers, knees, hips, neck, and spine. (Carpal tunnel syndrome, a common condition of median nerve connecting the wrist and fingers to the forearm, may be caused by osteoarthritis, as well as by repetitive motions such as typing.)

As cartilage loss continues, the friction of bone rubbing against bone can cause pain and joint instability. It’s a degenerative disease, meaning that symptoms will continue to get worse over time. Osteoarthritis may be the result of decades of joint wear and tear, though genetic factors, excess weight, and impairments in the body’s ability to repair cartilage may also play a role. Some cases are linked to a specific cause, such as a previous injury to a joint; the overuse of a joint occupationally or athletically; or a congenital defect in joint structure.

 Rheumatoid arthritis (RA) develops when an overactive immune system attacks connective tissue in the joints and other organs, causing inflammation and pain. The cause is believed to be the result of both genetic and environmental factors. Symptoms vary, but can range from stiffness, inflammation, tenderness and warmth around the joints to severe pain, decreased range of motion, deformed joints, fever, fatigue and weight loss. Rheumatoid arthritis may be diagnosed through blood tests or x-rays. There is no cure for RA, but medications, therapies and surgery can help with pain management, minimize joint damage, and slow the progression of the disease.

Nutrition Connection
There are certain nutrients that may help reduce inflammation in the joints and pain. Here’s your guide to easing osteoarthritis with diet:
Pump up antioxidants. Eating more foods that are rich in antioxidant powerhouses like vitamins C, E, and beta-carotene can benefit people with arthritis by helping to manufacture collagen, reduce inflammation, and slow the progression of this debilitating disease. The best food sources of these vitamins include citrus fruits, berries, kiwi, melons, pumpkin, broccoli, peppers, potatoes, sweet potatoes, and cabbage.

QUICK TIP:
-Eat a fish a day
-The human body uses omega-3 fatty acids to manufacture prostaglandins, chemicals that play a role in many processes, including inflammation and other functions of the immune system. Several studies have found that a diet that includes fish oil equivalent to the amount in an 8 oz (227 g) daily serving of fish may help relieve the painful symptoms of arthritis.
-Add vitamin D and calcium. Additionally, vitamin D and calcium may reduce your risk of arthritis and fortify weight-bearing joints that have deteriorated as a result of the disease. To get more vitamin D and calcium, incorporate salmon, mackerel, herring, sardines, dairy, egg yolks, collard greens, rhubarb, and spinach into your diet.
-Look for omega-3s. Research suggests that omega-3 fatty acids can help reduce inflammation and minimize pain and swelling. Enjoy fish like sardines, anchovies, and trout, as well as flaxseed, chia seed, and walnuts. Fresh or powdered ginger adds a pleasant bite to many foods.
- Incorporate more bromelain in your diet. The bromelain enzyme in pineapple may also help cut down on swelling, so go for fresh, frozen, or canned pineapple without added sugar.
-Find phytoestrogens. Phytoestrogens may lower the risk of osteoarthritis and stave off the negative influence of estrogen on osteoarthritis-affected joints. The two major classes of phytoestrogens are isoflavones and lignans. Food sources include beans and soy.
-Steer clear of saturated fats, omega-6 fats, trans fats, and refined carbs. Saturated and omega-6 fats found in red meat and egg yolks, as well as trans fats found in processed foods, may exacerbate inflammation. Together with refined carbs such as sugar and white flour, they also lead to excess weight, which puts more pressure on your joints.

QUICK TIP:
-Distract yourself from pain
-When arthritis pain flares, avoid dwelling on it by keeping yourself occupied. Any engaging activity such as reading, working a puzzle, watching TV, visiting friends, working on a craft, or going to an artistic performance can help. If you’re stuck with nothing to do, try mind games such as counting backward from 100, listing the 50 states, or remembering the names of all your primary school teachers.

Beyond the Diet
-Both osteoarthritis and rheumatoid arthritis can be treated with medications (including nonsteroidal anti-inflammatory drugs or, for rheumatoid arthritis, steroids, disease-modifying anti-rheumatic drugs, and tumor necrosis factor-alpha inhibitors) or surgery, if severe.
-Engage in regular, gentle exercise. Easy-on-the-body exercises such as tai chi, yoga, and swimming can help manage symptoms of arthritis.
-Drop some pounds. Even a little extra weight, strains the knees and hips. Following a healthy diet, losing weight and increasing exercise often improves symptoms.
-Apply ice or heat. Ice is one of nature’s painkillers and helps reduce inflammation. Use ice for acute, occasional pain and apply heat for more chronic aches.
-Seek physical therapy. Working with a physical therapist can help you learn how to maintain flexibility in your joints.
-Look into alternative interventions. Some people with arthritis find pain relief from acupuncture, tai chi, yoga and nutritional supplements like glucosamine sulfate.
-Walk barefoot. Going shoeless reduces the load on knee joints, minimizing pain and disability from osteoarthritis by 12% compared to walking with shoes. That’s the finding from a study conducted by researchers at Rush University Medical Center in Chicago.

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Anorexia Nervosa Treatment, Beyond the Diet

The self-starvation that is a hallmark of anorexia nervosa is caused by a complex psychiatric disorder that afflicts mostly adolescent or young adult females. The cause of anorexia is unknown. Researchers believe that a combination of hormonal, social, and psychological factors are responsible. The disease often begins in adolescence, a time of tremendous hormonal and psychological change. The behavior is marked by obsessive or strict dieting and exercise, preoccupation with food, and self-induced vomiting or use of laxatives.

As the disease progresses, menstruation ceases and nutritional deficiencies develop. Physical indications of anorexia include fatigue, nervousness or hyperactivity, dry skin, hair loss, and intolerance to cold. More serious consequences include cardiac arrhythmias, loss of bone mass, kidney failure, and in about 5 to 10% of cases, death in the first 10 years of contracting the disease.

Anorexia often requires intensive long-term treatment, preferably by a team experienced with eating disorders: a doctor to treat starvation-induced medical problems, a psychiatrist, and a dietitian. Family members can also benefit from counseling.

The biggest hurdle for someone with anorexia is to overcome an abnormal fear of food and a distorted self-image of being fat. To that end, these are the steps to achieving a stable weight: Think small, then gradually increase food intake. In the beginning, small portions of nutritious and easily digestible foods are best. Portion sizes and the variety of foods are increased gradually to achieve a steady weight gain.

Replace lost nutrition. A doctor or a dietitian can help formulate a balanced, varied diet that provides adequate protein for rebuilding lost lean tissue, complex carbohydrates for energy, and a moderate amount of fat for extra calories. Good foods include eggs, milk and other dairy products, meat, fish, poultry, and whole grains. Extra calcium and multivitamins may also be given.

Monitor food intake closely. Relapses are common and close monitoring may be necessary to ensure that the person with anorexia is really eating. But avoid making food a constant source of attention and conflict.

Beyond the Diet
-Seek support. Talk therapy, such as cognitive behavioral therapy, group therapy, or family therapy can help. Support groups can also aid in treatment.
-Consider medication. Doctors may prescribe antidepressants, antipsychotics, and mood stabilizers as part of a treatment program.

QUICK TIP:
-Have a lemon drop before a meal
-Sour foods increase saliva flow, which helps stimulate appetite.

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Common Food Allergies Sources

True food allergies involve the body’s immune system, whereas food intolerance originates in the gastrointestinal system and is associated with an inability to digest or absorb certain substances. Doctors do not completely understand why so many people have allergies, although heredity appears to be a major factor. If both parents have allergies, their children will almost always have them as well, although the symptoms and allergens may be quite different. Food allergies in infants and children, however, tend to lessen as they grow, and the problem may disappear by adulthood. There is no doubt that breastfeeding and the delayed introduction of solid foods reduces a child’s chances of developing food allergies.

There are many symptoms of food allergies, including nausea, vomiting, diarrhea, constipation, indigestion, headaches, skin rashes or hives, itching, shortness of breath (including asthma attacks), and, in severe cases, widespread swelling of the skin and mucous membranes. Some people can tolerate small amounts of an offending food; others are so hypersensitive that they react to even a minute trace. Here is what you need to know to reduce the effect of food allergies:

Pinpoint allergens. Some allergens are easily identified because symptoms will develop immediately after eating the offending food. The most allergenic foods in infancy are eggs, milk, peanuts, wheat, and soy (about 85% of children lose their sensitivity within the first 3 to 5 years of life). In older children and adults tree nuts, peanuts, and seafood are the most likely to cause severe reactions. Many people have mild allergies to various fruits and vegetables. Cooking can often reduce the allergenic potential of foods, as proteins responsible for allergies are degraded by heat.

Keep a diary. If allergens are not readily identified, keep a carefully documented diary of the time and content of all meals and the appearance and timing of subsequent symptoms. After a week or two, a pattern may emerge. If so, eliminate the suspected food from the diet for at least a week, and then try it again. If symptoms develop, chances are you have identified the offending food.

COMMON ALLERGENS MAJOR SOURCES HIDDEN SOURCES

Milk and milk products
Dairy products, such as milk, cheeses, yogurt, cream, ice cream, cream soups, and certain baked goods and desserts Deli meats cut on same slicer as cheese, some canned tuna, nondairy products, and prepared meats

Eggs (especially egg whites)
Cakes, mousses, ice cream, sherbets, and other desserts; mayonnaise, salad dressings, French toast, waffles, and pancakes Toppings on specialty desserts, some egg substitutes, processed cooked pasta, some soups

Soy and soy products
Soy, soybeans, tofu, textured vegetable protein, hydrolyzed protein, miso, soy sauce, tamari, tempeh, natural and artificial flavors, vegetable broth, and vegetable starch Major ingredient in processed foods

Wheat and wheat products
Cereals, bread or bread products, dry soup mixes, cakes, pasta, gravies, dumplings, products containing flour, beer and ale Some hot dogs, ice cream, imitation crab, and imitation meats

Peanuts
Peanuts and peanut oil, peanut butter, peanut flour, baked goods and candy with nuts, natural flavoring Many candies, and African, Chinese, Mexican, Thai, and Vietnamese foods

Tree nuts
Candy and baked goods with pecans, walnuts, almonds, cashews, hazelnuts, and pistachios; oils from nuts Natural and artificial flavors, barbecue sauce, some cereals, crackers, and ice cream

Fish Fresh, canned, smoked, or pickled fish, fish-liver oils, caviar, foods containing fish, such as bisques, broths, and stews Caesar salad dressings and imitation crab

Shellfish
Crustaceans, such as shrimp, crab, lobster, and crayfish; mollusks (clams, oysters, and scallops); and seafood dishes Caesar salad dressings and imitation crab

Go for testing.
In more complicated cases, allergy tests may be required. The most common is a skin test, but your doctor may also try RAST (radioallergosorbent test) blood study or a medically supervised elimination diet and challenge tests.

Look for hidden triggers.
Once allergens have been identified, eliminating those foods from the diet should solve the problem. But this can be more complicated than it sounds. Some of the most common food allergens are hidden ingredients in many processed foods. Also, many foods are chemically related; thus, a person allergic to lemons may also be allergic to oranges and other citrus fruits. In some cases, the real culprit may be a contaminant or an accidental additive in food. For example, some people who are allergic to orange juice may actually be able to tolerate the peeled fruit, since it is limonene (the oil in citrus peels) that produces the allergic reaction.

WHAT IS ANAPHYLACTIC SHOCK?
Severe allergic reactions to foods can result in anaphylactic shock, a life-threatening collapse of the respiratory and circulatory system. If you have had, or believe you may be susceptible to an anaphylactic reaction, you should wear medical identification, and carry emergency medical information in your wallet. Your doctor may also recommend that you carry an epinephrine self-injector (EpiPen).

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Foods for Anemia, Beyond the Diet

Anemia is the umbrella term for a variety of disorders characterized by the inability of red blood cells to carry sufficient oxygen. This may be due to an abnormality of a low level of hemoglobin, the iron-and protein-based red pigment in blood that carries oxygen from the lungs to all body cells. Symptoms of anemia, therefore, reflect oxygen starvation. In mild anemia, this may include general weakness, pallor, fatigue, and brittle nails. Severe cases are marked by shortness of breath, fainting, and cardiac arrhythmias.

In North America, the most common type of anemia is due to iron deficiency, which is usually caused by blood loss of some type. Other types of anemia exist. Hemolytic anemia occurs when red blood cells are destroyed more rapidly than normal. Pernicious, or megaloblastic, anemia is caused by a deficiency of vitamin B12, which is necessary to make red blood cells. Relatively rare types of anemia include thalassemia, an inherited disorder, and aplastic anemia, which may be caused by infection, exposure to toxic chemicals or radiation, or a genetic disorder.

-The human body recycles iron to make new red blood cells. Because the body absorbs only a small percentage of dietary iron, the Recommended Dietary Allowance (RDA) calls for consuming more iron than the amount lost: 8 mg per day for men and postmenopausal women, 18 mg for women under 50, and 27 mg for pregnant women. Here are some general dietary recommendations to boost iron levels.

-Consume as much iron from foods as possible. The best sources of iron are animal products—meat, fish, poultry, and egg yolks. The body absorbs much more of the heme iron found in these foods than the nonheme iron from plant sources, such as green leafy vegetables, dried fruits, soy and other legumes, and iron-enriched breads and cereals.

-Boost iron absorption by eating vitamin C–rich foods, especially if you’re vegetarian. Plant sources of iron are poorly absorbed by the body. Adding a vitamin C–rich food, such as citrus fruits, broccoli, or red pepper, to a plant-based meal can enhance absorption of nonheme iron.

- If you’re over 50, get your B12. Up to one-third of older adults produce inadequate amounts of stomach acid and can no longer properly absorb B12 from food. People over 50 may have to meet their needs by consuming foods rich in B12, such as meats and egg yolks, or by taking a supplement containing B12.

-Avoid drinking tea during meals. Tea contains natural compounds called tannins, which bind with iron and make it unavailable for absorption. Drink tea between meals to enjoy its health benefits.

-Watch for foods that prevent absorption of iron. Oxalates found in spinach, rhubarb, Swiss chard, and chocolate as well as phytates in nuts and bran cereal can prevent the body from using iron.

-Avoid iron supplements, unless directed by a physician. Unless you have had a blood test that confirms iron deficiency, excess iron can be dangerous.

Beyond the Diet
In addition to dietary measures, you can add iron to your diet by cooking with iron pots. Ironware may discolor food, but taste is unaffected.

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How to Stop Drinking, Beyond the Diet

Alcoholism is defined as chronic drinking that interferes with one’s personal, familial, or professional life. While an occasional drink is not likely to be harmful, it’s important to recognize that alcohol is easily abused.

Various factors can foster alcoholism. Genetic predisposition, learned behavior, and childhood experiences, including abuse, are all thought to foster alcoholism. Progression of the disease varies from one person to another. For some, it develops as soon as they begin to drink. For most people, it progresses slowly from periodic social drinking to more frequent indulgence until the person is addicted.

Chronic overuse of alcohol takes a heavy psychological and physical toll. Alcoholics often do not appear to be intoxicated, but their ability to work and go about daily activities becomes increasingly impaired. On average, alcoholism shortens life expectancy; it raises the risk of other life-threatening diseases, including cancer of the pancreas, liver, and esophagus. Women who drink heavily while pregnant may have a baby with fetal alcohol syndrome or birth defects.

Alcoholism can lead to malnutrition, not only because chronic drinkers tend to have poor diets, but also because alcohol alters the digestion and metabolism of most nutrients. There is no one diet for all recovering alcoholics, so these guidelines focus on overall well-being:

Eat a healthy, balanced diet. Take small steps to include colorful fruits and vegetables, whole grains such as oats, brown rice, and whole wheat bread, and lean protein such as fish and skinless chicken breast.

Ask doctors about supplementation. Supplements can be prescribed to treat certain nutritional deficiencies. Common deficiencies among alcoholics include thiamine, which is marked by muscle cramps, nausea, appetite loss, nerve disorders, and depression. Deficiencies of folate, riboflavin, vitamin B6, and selenium are also common. Also, legumes, whole grain or fortified and enriched grain products, lean meat and poultry, nuts, mushrooms, and cruciferous vegetables like broccoli and cabbage are good sources of these vitamins and minerals.

Add calcium. Many alcoholics are at risk of bone fractures and osteoporosis because they suffer from deficient levels of vitamin D, which helps the body absorb calcium. Dairy and dark leafy greens such as spinach and kale are good sources of calcium.

Beyond the Diet

-Recovering from alcohol dependency is difficult, but these measures help take the edge off:
-Exercise regularly. It helps decrease stress and releases endorphins, which helps boost your mood and outlook on life.
- Cope with stress in healthier ways. Dependence on alcohol may start as an emotional crutch for handling stress. Meditation, yoga, or other breathing or relaxation techniques are encouraged.
-Lean on support networks. Having friends and family who will listen and support you contributes to the recovery process.

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The Diet factor in ADHD

In a 2012 paper in Pediatrics, researchers at Children’s Memorial Hospital in Chicago studied the diet factor in ADHD. They concluded that some children with ADHD do respond to strict elimination diets such as the Feingold diet, which removes many foods with salicylates from the diet. But these diets are time-consuming and disruptive to the entire family—and they’re hard to implement, especially as kids get older. For most kids, simply avoiding junk food and processed foods is enough to ease ADHD symptoms; instead, focus on a diet rich in whole grains, plenty of fruits and vegetables, and lean proteins, especially fish.

Here’s how:

Nix simple carbs. Candy and fruit drinks, soft drinks, and foods sweetened with corn syrup, honey, and sugar can raise blood sugar levels and may contribute to attention problems.

Eat complex carbs. Especially later in the day, offering kids a complex carb–rich snack can promote relaxation and sleep. Good choices include whole-grain breads and cereals. Focus on protein. Choose foods like beans, eggs, low-fat cheese, fish, and lean meat for breakfast and for after-school snacks. Protein foods may improve concentration.

Avoid foods that contain salicylates. Some children with ADHD may be sensitive to salicylates, chemicals that occur naturally in many fruits and vegetables (especially dried fruits) as well as in processed foods, foods containing dyes, and many medications and household products. If you think certain foods affect your child’s behavior, eliminate them over time to see if symptoms approve.

Beyond the Diet

-Your doctor will likely suggest behavioral strategies to help your child manage his or her attention problems. Beyond following that advice, try these tactics.
-Stick to a medication schedule. If your doctor prescribes medication for your child, makes sure it is taken as directed and at the same time every day.
-Limit TV and electronic games at night. These can overstimulate children before bed and make it harder for them to get the 7 to 8 hours of sleep they need.
-Play, preferably outdoors. Encourage your kids to be active for at least 20 to 30 minutes most days of the week.
-Do some deep breathing. Teach your kids to stop what they’re doing and take slow deep breaths for a few minutes, whenever they feel angry or stressed.

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Foods That Prevent Acne, Beyond The Diet

Clear, glowing skin reflects overall good health. A healthy, balanced diet that follows these guidelines can help prevent acne and boost overall skin quality. Limit dairy products and high-glycemic foods. Cut down on your consumption of milk if you suspect that it’s causing acne flare-ups. Cut down on sugary soft drinks and foods made with white flour, or avoid them altogether.

Eat vitamin A-and C-rich foods. They help build and maintain healthy skin. Sebum, fat, and epithelial cells in the oily secretion of the sebaceous gland contribute to acne. Beta-carotene, which is converted by the body into vitamin A, may reduce the production of those cells. Vitamin C is a powerful antioxidant and may help stimulate the growth of new skin cells.The best dietary sources of beta-carotene are brightly colored fruits and dark green vegetables. Citrus fruits, berries, kiwi, melons, peppers, broccoli, and cabbage are especially rich in vitamin C.

Eat foods rich in vitamin B6. It’s found in meat, fish, poultry, whole grains, beans, lentils, avocados, nuts, potatoes, bananas, and leafy greens. Vitamin B6 may reduce acne by helping to regulate hormones implicated in the development of acne lesions.

Eat foods rich in zinc. Some studies link this mineral to skin health and claim it may help to improve acne. Zinc promotes healthy hormone levels and advances healing. Seafood—especially oysters—red meat, poultry, and whole grains are rich in zinc. Eat foods rich in omega-3s. Omega-3 fatty acids can help ward off the inflammation of acne. Fish and flaxseed are rich in these healthy fats.

 Do not attempt to self-treat acne with supplements. In most cases, it’s best to obtain nutrients through food, and taking high doses of vitamins and minerals might worsen the condition. Some studies show that high doses of vitamins B6 and B12 can aggravate acne, and high doses of vitamin A can cause dry, flaking skin and hair loss. Excessive intake of vitamin A has also been linked with the risk of osteoporosis.

Beyond the Diet

-Good nutrition is the first line of defense, but these other measures can help.
-Exercise. Regular exercise improves circulation and helps the skin look its best.
-Avoid smoking. Nicotine causes narrowing of the blood vessels, which hinders blood flow to the skin.
-Try over-the-counter medications. Most persistent mild to moderate acne can be controlled with proper skin care, good nutrition, and nonprescription drugs, such as 2.5 to 10% strength benzoyl peroxide gel, lotion, or ointment.
-See a dermatologist. A dermatologist may prescribe tretinoin, a topical medication derived from vitamin A. Isotretinoin (Accutane), a potent oral drug, is reserved for severe cystic acne. For severe cases of hormonal acne, a dermatologist may prescribe spironolactone, an anti-androgen.

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