Best Foods For Children

During the first 3 months of life, breast milk or formula provides all the nutrients a newborn needs. The following chart summarizes the generally accepted guidelines for introducing new foods to babies under 1 year of age. It should be noted, however, that all babies are different; consequently, the timing varies considerably from one baby to another. Check with your pediatrician when your baby is ready.

FIRST MONTH 
Breast milk; enough for weight gain and to yield regular soft stools and six or more wet diapers a day. Formula, 2 to 4 oz (60 toll 8 mL) per feeding (every 2 to 4 hours).

SECOND AND THIRD MONTHS 
Breast milk and formula; 4 to 5 oz (118-148 mL) each feeding; six feedings a day. Milk and Dairy Cereal and Other Starchy Foods Vegetables and Fruits Meat and Meat Alternatives Occasional Foods and Foods to Avoid

4 TO 6 MONTHS 
Total intake: About 30 to 40 oz (887 to 1,183 mL) of breast milk or formula per day, plus small amounts of new foods—start with 1 to 2 tsp (5 to 10 mL) and work up—at two or three feedings a day. 5 to 6 oz (148 to 177 mL) breast milk or formula per feeding five or six times a day. Iron-fortified single-ingredient baby cereals. Avoid honey in the first year due to its link to botulism in infants, and egg white to reduce risk of egg allergy.

6 TO 9 MONTHS 
Total intake: 28 to 36 oz (828 to 1,064 mL) of breast milk or formula; 2 to 4 oz (60 to 118 mL) of cereal and/or pureed baby food at each of the baby’s three meals. 6 to 8 oz (177 to 237 mL) breast milk or formula per feeding four or five times each day. Iron-fortified baby cereals (mixed grains is okay). Daily intake: ¼ to ½-oz (59 to 118 mL) starchy food over three meals. Plain, cooked mashed vegetables; plain, soft, mashed fruits. Daily intake: Four ¼-oz to ½-oz (59 to 118 mL) servings of fruits and vegetables. Plain, or pureed meat or poultry; cooked egg yolk; mashed legumes, lentils, and tofu. Daily intake: Two ½-to ¾-oz (14 to 21 g) portions.

9 TO 12 MONTHS 
Total intake: 20 to 30 oz (591 to 887 mL) of breast milk or formula; 750 to 900 total calories needed per day divided into three meals and two snacks. 6 to 8 oz (177 to 237 mL) per feeding three to four times a day; yogurt; cheese; cottage cheese. Soft breads; dry unsweetened cereals; crackers; cooked pasta and rice. Daily intake: ½ oz to ¾ oz (118 to 177 mL) total a day. Soft, bite-size pieces of cooked vegetables; mashed potatoes; soft, ripe, peeled fruit or canned fruits. Daily intake: Six ¼-oz (59-mL) servings a day. Minced or diced lean tender meats, poultry, fish; soft, whole legumes or lentils; diced tofu. Daily intake: Total of 2 oz (57 g) of meat a day. May use moderate amounts of butter (unsalted) and small amounts of jam on bread, toast, and crackers. Do not give peanut butter, which can cause choking. Spices and seasonings can also be added.

AGES & STAGES: 
Childhood Between the ages of 2 and 20, the human body changes continuously and dramatically. Muscles grow stronger, bones grow longer, height may more than double, and weight can increase as much as fivefold. The most striking changes take place during puberty, which usually occurs between the ages of 10 and 15 in girls and between the ages of 12 and 19 in boys. Sexual development and maturity take place at this time, which results in a startling physical transformation.

QUICK TIP: 
Recruit kids as sous chefs
You can involve children in family meals by having them help out with simple mealtime tasks, such as peeling potatoes, preparing salads, or setting the table. If mealtime is a pleasant event, children may practice healthful eating habits later on in life.

Children need energy for all the growing years: typically 1,300 calories a day for a 2-year-old, 1,700 for a 5-year-old, 2,200 for a 16-year-old girl, and 2,800 for a 16-year-old boy.

The amount of food that a child needs varies according to height, build, gender, and activity level. Left to themselves, most children will usually eat the amount of food that’s right for them; however, it is up to the parents to make sure that their children have the right foods available to choose from. Don’t fall into the age-old trap of forcing them to eat more food than they want or need. Yesterday’s notion of “cleaning your plate” can lead to overeating and weight problems in some cases, or to a lifelong dislike of particular foods. Parents may find it better to serve smaller portions in the first place or to allow children to serve themselves.

TODDLERS (1 TO 4 YEARS): ADJUSTING APPETITE

In most children, appetite slackens as the growth rate slows after the first year; it will then vary throughout childhood, depending on whether the child is going through a period of slow or rapid growth. It is perfectly normal for a young child to eat ravenously one day and then show little interest in food the following day. Choking hazards are still an issue at this age. Don’t give them whole nuts or other foods they may choke on. Follow these suggestions for guiding your toddler to a healthy diet:

Serve several small meals. After the first year, children can eat most of the dishes prepared for the rest of the family. Toddlers, however, have high energy requirements and small stomachs, so they may need five or six small meals or snacks a day. Schedule a toddler’s snacks so they don’t interfere with food intake during meals. An interval of about an hour and a half is usually enough.

Ride out odd preferences. Toddlers often go on food jags—for example, eliminating everything that’s white or green. Such food rituals are often short-lived, although they can be annoying or worrisome if they get out of hand. Respect the child’s preferences without giving in to every whim; offer a reasonable alternative.

SCHOOL-AGE CHILDREN (5 TO 9 YEARS): BALANCE AND VARIETY

Children need a wide variety of foods. Carbohydrates—breads, cereals, fruits, and vegetables—should make up the major part of the diet. Protein foods can include meat, fish, milk, soy products (such as bean curd), and combinations of grains and legumes. Milk is an important source of calories, minerals, and vitamins. Children 5 to 9 years old should have two to three milk-product servings every day (some of the milk may be in the form of cheese or yogurt). You can switch from whole to skim or 2% milk at this stage. Grilled and baked foods are preferable to fried and fatty ones for children of all ages.

Include dietary fats. We all need a certain amount of fat for important body functions. Several vitamins (A, D, E, and K) can be absorbed only in the presence of fat, and fats are necessary for the production of other body chemicals, including the hormones that transform boys and girls into men and women. Despite the benefits of fat intake, excessive fat intake in childhood may lead to obesity and many adult diseases. The current recommendation for fat intake is similar in the United States and Canada. Children should consume a diet containing no more than 30% of energy as fat and no more than 10% of energy as saturated fat.

Pump up iron. Iron is an essential mineral for normal growth and development for a child. Unfortunately, many children have inadequate stores of iron because of insufficient intake of iron-rich foods. Foods that contain heme iron, which is easily absorbed, include meat, eggs, fish, poultry, and seafood. While breakfast cereals, legumes, grains, breads, seeds, nuts, dried fruits, and dark green leafy vegetables contain the nonheme variety, which is poorly absorbed. Children should have a variety of iron-containing foods in their diet. In addition, the consumption of vitamin C–rich foods improves the absorption of dietary iron.

QUICK TIP: 
Sneak in vegetables
Many parents have a battle when it comes to getting children to eat vegetables, but you can win children over by appealing to their taste for bright colors and interesting textures. Choose crisp, raw carrot sticks and other attractive crunchy veggies. Substitute minced vegetables (zucchini, eggplant, mushrooms) for ground meat in spaghetti sauce, or chop chickpeas with grains and other vegetables to make veggie burgers.

FOOD FOR GROWING UP 
As children grow, their nutritional needs change; some needs vary between the sexes. The chart below gives an overview of the Recommended Dietary Allowances (RDAs) of certain nutrients for children from ages 1 to 18.
AGES 1-3 4-8 9-13 14-18
Vitamin A (mcg)
Boys 300 400 600 900
Girls 300 400 600 700
Vitamin D (mcg) 5* 5* 5* 5*
Vitamin E (mg) 6 7 11 15
Vitamin C (mg) 15 25 45 65–75
Niacin (mg)
Boys 6 8 12 16
Girls 6 8 12 14
Thiamine (mg)
Boys 0.5 0.6 0.9 1.2
Girls 0.5 0.6 0.9 1.0
Riboflavin (mg)
Boys 0.5 0.6 0.9 1.3
Girls 0.5 0.6 0.9 1.0
Folate (mcg) 150 200 300 400
Vitamin B6 (mg)
Boys 0.5 0.6 1.0 1.3
Girls 0.5 0.6 1.0 1.2
Vitamin B12 (mcg) 0.9 1.2 1.8 2.4
Calcium (mg) 500* 800* 1,300* 1,300*
Iron (mg)
Boys 7 10 8 11
Girls 7 10 8 15
Zinc (mg)
Boys 3 5 8 11
Girls 3 5 8 9

Asterisks (*) represent daily Adequate Intake (AI). The term Adequate Intake is used rather than RDA when scientific evidence is insufficient to estimate an average requirement.

TWEENS AND TEENS (10 TO 16 YEARS): FUELING FOR FAST GROWTH

Eating patterns change with the onset of the adolescent growth spurt. Teenagers usually develop voracious appetites to match their need for additional energy. Adolescents need more of everything to keep up with the massive teenage growth spurt: calories and protein for growth and to build muscles; and protein, calcium, phosphorus, and vitamin D for bone formation. For many the demands of school and social life mean that they eat meals away from home. Suddenly, they are responsible for choosing the major part of their diet. Some may not make the best choices. Others may use food to establish an identity, such as by becoming a vegetarian, without knowing how to maintain proper nutrition. Both obesity and eating disorders can plague adolescents. A sensitive approach is necessary in order to help an adolescent maintain a positive self-image and professional help may be necessary. Here’s how to keep them healthy:

Build bone. Calcium is important for forming strong, healthy bones during adolescence and preventing osteoporosis later in life. Youths 10 to 16 years old need 3 to 4 milk-product servings a day—the equivalent of 2 cups (473 mL) of milk and 1 to 2 oz (28 to 57 g, or two slices) of cheese, or 3 to 4 cups (710 to 946 mL) of yogurt—every day. If teens are not drinking milk, they can try a smoothie, fortified soy beverages, cheese on a sandwich, or even chocolate milk.

Emphasize simple swaps. Teenagers often prefer snacks loaded with fat, sugar, and salt: potato chips, french fries, hamburgers, hot dogs, pizza, and candy bars. These are high in sodium and strike a poor balance between calories and nutrition. Encourage some easy-to-remember swaps. For example, ask your teen to choose grilled chicken over breaded, sandwiches with lean meats, or a slice of vegetarian pizza.

Set out healthy snacks. You can generally keep your teenager out of nutritional danger by providing snacks that are high in vitamins, minerals, and protein but low in sugar, fat, and salt. This means buying healthful snack foods, such as fresh and dried fruits, juices, raw vegetables, nuts, cheese, whole grain crackers, unadulterated popcorn, and yogurt. Set them on the kitchen table and place them front and center in the refrigerator so they’re handy for your on-the-go teen.

THE BOTTOM LINE
• Set a good example for your child to copy. Share mealtimes and eat the same healthy foods.
• Discourage snacking on sweets and fatty foods. Keep plenty of healthy foods, such as fruits, raw vegetables, low-fat crackers, and yogurt, around for children to eat between meals.
• Allow children to follow their natural appetites when deciding how much to eat.

A GROWING EPIDEMIC: OBESITY
In North America, children are becoming obese (defined as being 20% or more above desirable weight) or overweight in growing numbers and at earlier ages. Overweight children may become overweight adults. The consequence: high blood pressure, high cholesterol, type 2 diabetes, some cancers, sleeping disorders, and orthopedic problems. To keep your kids at a healthy weight, limit foods high in saturated fat after they turn two; give them more fruits, vegetables, and whole grains; encourage them to get at least 60 minutes of physical activity every day; and foster a positive body image.

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Best Foods While Pregnant & Breastfeeding

At no other time in a woman’s life is good nutrition more essential than during pregnancy and the time spent breastfeeding. In the best-case scenario she should evaluate her eating habits before trying to conceive. Women who are too thin are at risk for having babies with low birth weights, while women who are overweight have a greater risk of gestational diabetes and giving birth to an oversized baby. Infants who are either too small or too large at birth are at risk for serious problems, including respiratory disorders.

This is also the time to abstain from alcohol consumption, because alcohol causes the most harm to a fetus during the first trimester of a pregnancy. Fetal alcohol syndrome may cause mental deficiency, facial and heart malformations, an undersized head, and retarded growth.

WHILE PREGNANT: EAT FOR YOU—NOT TWO

The recommended weight gain for a woman of average weight experiencing an average pregnancy is approximately 25 to 35 lb (11 to 16 kg). Women who are underweight at conception may need to gain as much as 40 lb (18 kg), and women who are overweight may be advised to gain no more than 15 to 25 lb (6.8 to 11 kg). Obese woman should not try to lose weight during pregnancy; to do so exposes her fetus to numerous hazards.

Old School
One glass of beer a day increases a mother’s supply of breast milk.
New Wisdom
Beer or alcohol doesn’t boost milk production. Stick to just one drink per day while breastfeeding.

Most women need to add approximately 300 calories to their daily diet during the last two trimesters to support normal fetal growth. This is a relatively small amount, despite the saying about “eating for two.” When eating for pregnancy, follow these guidelines:

Don’t cut back on protein. The average nonpregnant woman needs about 50 to 60 g of protein a day, but most women in North America eat more than that. So, although it’s true that you need more protein while pregnant or breastfeeding, the average woman does not need to increase protein intake—just don’t cut back. And make your protein choices lean. Good sources include lean meat, poultry, eggs, cheese, and a combination of grains and legumes, all of which also provide other vitamins and minerals.

Increase calcium consumption. A woman in her childbearing years needs 1,000 mg of calcium a day (pregnant teenagers should aim even higher—1,300 mg). Because many North American women do not get enough calcium, it’s a good idea to increase consumption of calcium-rich foods before becoming pregnant. This is especially important for women under 30, whose bones are still increasing in density.

One cup (237 mL) of milk has about 300 mg of calcium—almost a third of the way toward the recommended 1,000 mg. One oz (28 g) of cheese contains about 200 mg, while ½ cup (118 mL) of yogurt contains about 230 mg. If you’re dairy-free, you can get about the same amount of calcium from 2 cups (473 mL) of baked beans, 4 oz (113 g) of canned salmon with the bones, 3 cups (710 mL) of cooked broccoli, ⅔ cup (156 mL) of tofu, or ¾ cup (177 mL) of almonds. If your doctor recommends calcium supplements, consume them with meals to increase absorption and reduce intestinal upset.

Double up (almost) on iron. A woman’s iron requirement almost doubles during pregnancy, going from 18 mg to 27 mg daily. Iron-rich foods include red meat, fish, poultry, fortified or enriched breads and cereals, legumes, eggs, dried fruits, and leafy green vegetables. The heme iron in animal products is absorbed more efficiently than the nonheme iron in plants and eggs. Absorption of nonheme iron can be increased by eating an iron-rich food together with one that is high in vitamin C, such as orange juice.

Even a well-balanced diet provides only about 12 mg to 15 mg of iron a day, and if a woman’s iron stores are low when pregnancy begins, she risks developing anemia. Most women need to take an iron supplement during pregnancy. These supplements are absorbed best if they are taken between meals with liquids other than coffee, tea, and milk, which decrease the absorption of iron.

Ensure adequate folate consumption. Adequate folate, or folic acid, can help prevent birth defects, especially those involving the brain and spinal cord. The Recommended Dietary Allowance (RDA) calls for 400 mcg (micrograms) of folate for women who are not pregnant; this increases to 600 mcg during pregnancy and then changes to 500 mcg during breastfeeding.

Because the most critical period for folate consumption is during the first 4 to 6 weeks of pregnancy, when the fetal central nervous system is being formed, women planning to become pregnant are generally advised by their doctors to take a supplement before conceiving. Good dietary sources include green leafy vegetables, orange juice, lentils, peas, beans, asparagus, liver, fortified flour, and pasta. Bump up fiber. Pregnancy is a good time to add a little fiber since constipation is very common. Eat lots of fruits, vegetables, and whole grains, and drink lots of fluids.

Cut back on caffeine. One study found that pregnant women who consumed more than 200 mg of caffeine per day faced twice the risk of miscarriage. Some evidence suggests that high levels of caffeine may delay conception. Yet other studies have failed to find any association between caffeine consumption and birth defects or premature birth. To be prudent, limit caffeine intake to under 300 mg per day. One cup (237 mL) of filter drip coffee has about 200 mg of caffeine and 1 cup (237 mL) of black tea has about 100 mg. Consult with your doctor on an acceptable amount of caffeine.

Avoid toxins. Mercury is an established environmental pollutant with known toxicity in humans. Pregnant women and women who may become pregnant should avoid king mackerel, tilefish, shark, swordfish, and fresh tuna. Also steer clear of foods that may be contaminated by Listeria monocytogenes, bacteria that are widespread in our environment and can cause listeriosis, which is especially dangerous for pregnant women and may even cause miscarriage. Such foods include:
• Hot dogs and luncheon or deli meats unless they are reheated until steaming hot or to an internal temperature of 160°F (71°C)
• Soft cheeses such as feta, brie, and camembert; especially if unpasteurized; blue-veined cheeses; and Mexican-style cheeses such as queso blanco fresco
• Pâté or meat spreads, as well as smoked seafood, unless it is an ingredient in a cooked dish
• Raw or unpasteurized milk, or foods that contain unpasteurized milk
• Raw meats, raw fish, raw poultry or eggs, and unpasteurized cider

WHILE BREASTFEEDING: MAINTAIN HEALTHY HABITS

Breastfeeding provides exactly the right amount of nutrition for baby to grow, helps mom regain her prebaby weight, and protects both mother and baby from disease. Plus it’s an amazing bonding experience for mom and baby. Decrease iron consumption to 9 mg daily while breastfeeding, but don’t cut back on calories. In fact, most women need 500 calories more per day than normal to ensure an adequate milk supply. Drink lots of water, cut back on alcohol and caffeine, watch out for contaminants like mercury or pesticides, and eat a healthy variety of fresh foods. Prenatal vitamins may help to fill in any nutritional gaps, especially of calcium, vitamin D, and DHA.

When a woman stops nursing is largely a matter of personal preference: Some mothers wean their babies after only a few weeks or months, while others continue for a year or more. An adequate alternative to breast milk is commercial infant formula, which provides comparable nutrition but lacks some of the unique benefits of breast milk.

THE BOTTOM LINE
• While pregnant, gain weight gradually and don’t believe the saying that you’re “eating for two.”
• Increase protein, iron, and calcium while pregnant.
• Folate is an essential nutrient that helps healthy development of the baby.
• Reduce caffeine consumption while pregnant.

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Best Foods For Infant

New parents probably worry more about feeding their baby than any other aspect of early child care. How do I know if the baby is getting enough? Too much? Should I give the baby vitamins? When do I start solid food?

Parents quickly learn that almost everyone is eager to answer such questions—grandparents, neighbors, even strangers in the supermarket. As might be expected, however, much of the advice is conflicting and adds to a parent’s feelings of confusion and uncertainty. So take a deep breath and calm down. Rest assured in the knowledge that if your baby is growing and developing at a normal pace, he’s getting enough to eat. Then, just follow along through these three stages:

0 TO 3 MONTHS: BREASTFEEDING AND FORMULA

On average, most babies double their birth weight in 4 to 5 months, and triple it by the time of their first birthday. Although it varies, breastfed babies generally nurse every 2 to 4 hours for the first month or so. Experts promote “on demand” feeding—in other words, babies should be fed whenever they are hungry for the first 4 or 5 months. Some babies may be sleepy or disinterested in food; a baby who is not feeding at least six to eight times a day may need to be stimulated to consume more. A baby who has regular stools and produces six or more wet diapers a day is most likely getting plenty of food. Here’s how to ensure proper nutrition the first few months of life:

Breastfeed for better health. Breast milk provides the best and most complete food to achieve optimal health, growth, and development for full-term infants. In fact, the World Health Organization recommends that a full-term, healthy infant should be exclusively breastfed up to 6 months of age (premature and low-birth-weight babies may need specialized formula in addition to breast milk). Even if you can only breastfeed for a few days, it’s worth doing. Colostrum, the breast fluid that is secreted in the first few days after birth, is rich in antibodies, which increase the baby’s resistance to infection. Supplement vitamin D and iron. However, a daily supplement of vitamin D (400 IU) is recommended in the United States and Canada for breastfed babies and should be continued until an adequate amount of vitamin D is consumed through diet.

Bottle-feed as an alternative. Although more than half of all North American women breastfeed for at least the first few weeks, many mothers elect to bottle-feed. Commercial infant formulas provide all the essential nutrients, and, when used according to the manufacturers’ instructions, babies thrive on them. Choose an iron-fortified formula. Babies under one year of age should not be given regular cow’s milk because it is difficult for them to digest and may provoke an allergic reaction. The cow’s milk in most infant formulas is modified to make it easier to digest. Despite this precaution, some babies may require a soy or rice formula.

Sterilize bottles, discard old formula. Bottle-feeding requires more work than nursing. Bottles, nipples, and other equipment must be sterilized. Some formulas are premixed; others are concentrated or powdered, and must be mixed with sterile water. Formula mixed in advance should be refrigerated but not longer than 24 hours; after that, it should be discarded. Any formula that is left in the baby’s bottle after a feeding should be discarded; if not, there is a possibility it could be contaminated by microorganisms entering through the nipple opening.

4 TO 6 MONTHS: SOLID FOODS

There is no specific age at which to start solid foods, but for most babies, 4 to 6 months is about right. Starting too early can be harmful because the digestive system may not be able to handle solid foods yet. Also, the early introduction of solid foods may increase the risk of developing food allergies. An infant who is thriving solely on breast milk can generally wait until he is 5 or 6 months old; after that, nursing alone may not provide adequate calories and the nutrients that a baby needs for normal growth. Here’s how to start:

Expect messy first feedings. The first solid food must be easy to digest and unlikely to provoke an allergic reaction. Infant rice cereal is a good choice. For the first few feedings, put a very small amount on the spoon, gently touch the baby’s lips to encourage him to open his mouth, and place the cereal at the back of the tongue. Don’t expect these feedings to go smoothly. A baby usually does a lot of spitting, sputtering, and protesting.

QUICK TIP:

-Practice dental health early Don’t let a baby fall asleep while nursing or sucking a bottle; this allows milk to pool in the mouth, and the sugar (lactose) in it can cause extensive tooth decay. Offering a little water at the end of a feeding rinses any remaining milk from the baby’s mouth. The gums and emerging teeth can be wiped gently with a gauze-wrapped finger.

-Add iron and other supplements. Beginning at 4 to 6 months of age, babies usually require additional iron, which is typically provided by an iron-fortified cereal. Fluoride supplementation may be required for some infants after 6 months. Babies of vegan mothers may require a B12 supplement. Check with your pediatrician to see if supplements are needed.

-Start with milk. The baby should be hungry but not ravenous. Some experts suggest starting the feeding with a few minutes of nursing or bottle-feeding, then offering a small amount of the moistened cereal—no more than a tsp or two—and finishing with the milk. After a few sessions, you can start with the cereal, then gradually increase the amount of solid foods as you reduce the amount of milk.

-Begin slowly. Introduce one new food at a time, and wait at least 3 days between each new food. If you use home-cooked foods, make sure that they’re thoroughly pureed. In addition to rice cereal, try some single-ingredient cereals like oatmeal and barley, strained vegetables and fruits. Potentially allergenic foods, such as eggs, citrus, and peanut products, should be delayed until the baby is a year older, or even later if there is a family history of allergies. Withdraw any food that provokes a rash, runny nose, unusual fussiness, diarrhea, or any other sign of a possible allergic reaction or food intolerance.

Old School
Vegetables should be introduced to baby’s diet before fruits in order to increase the acceptance of vegetables.
New Wisdom
 It doesn’t matter in what order you introduce fruits and vegetables.

7 TO 12 MONTHS: SELF-FEEDING

When they are about 7 or 8 months old, most babies have developed enough eye-hand coordination to pick up finger food and maneuver it into their mouths. The teeth are also beginning to come in at this age. Giving a baby a teething biscuit or cracker to chew on can ease gum soreness as well as provide practice in self-feeding. To help your baby start to feed himself, follow these suggestions:

Think bite-size. Good first solid foods could include dry cereals, ripe bananas or peaches, cooked carrots and peas, cubed cheese, cooked pasta, and cooked boiled or roasted chicken. All foods should be cut into pieces large enough to hold but small enough so that they don’t lodge in the throat and cause choking. Never leave your baby unsupervised while feeding.

Pull up a chair. As soon as the baby can sit in a high chair, he should be included at family meals and start eating many of the same foods, even though they may need mashing or cutting into small pieces. Give the child a spoon, but don’t be disappointed if he prefers using his hands. At this stage, it’s more important for the baby to become integrated into family activities and master self-feeding than to learn proper table manners. These will come eventually, especially if the parents and older siblings set a good example.

THE BOTTOM LINE
• Breastfeeding provides all the essential nutrients a child needs for about the first 6 months of life.
• Breastfed babies may need a vitamin D supplement.
• Growing babies that have regular bowel movements are eating enough.
• Use iron-fortified formula for bottle-fed babies.
• Carefully sanitize bottle and nipples, and discard formula after 24 hours.
• At about 4 to 6 months old, introduce one or two new foods per week.
• When a child is old enough to sit and eat more solid foods, set him or her at the table with the rest of the family.

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Best Foods For Seniors

Thanks to modern medicine and all of the healthy-living information out there, the elderly—those 65 and older—are now the fastest-growing segment of the population worldwide. Seniors are often committed to taking better care of themselves, but as you get into your 70s and 80s, it’s not always easy to eat right, especially if you live alone. When you don’t have a family to cook for, and aren’t all that hungry to begin with, reaching for a bag of chips or a frozen dinner may seem way more convenient than sitting down to a well-balanced meal.

Well, ditch the excuses. As you get older, healthy eating habits become even more important, helping to combat debilitating conditions like osteoporosis, diabetes, and heart disease. In fact, one study found that as much as half of all health problems in the elderly are related to poor diet. With that in mind, we put together some simple tips that’ll help you eat right and get all the good-for-you, health-boosting nutrients you need, without too much effort.

EAT LESS, BUT MAKE THOSE CALORIES COUNT
As you get older, your metabolism slows down (those stubborn extra inches around your middle may have been your first clue), which means you don’t need to consume as many calories in a day. But while you may be eating less, you need to boost the healthfulness of your meals. Meals should be chock-full of essential nutrients. Particularly important for seniors are calcium, vitamin D, B12, protein, and fiber. The good news: Studies have found that those who eat less actually live longer, not only because they maintain a more healthy body weight, but also because they may be producing fewer damaging free radicals.

COLOR YOUR PLATE
Liven up the dinner hour by creating a plate that looks bright and beautiful, loaded with fresh, healthy foods. Your body needs at least five servings of fruits and vegetables a day to reduce your risk of heart disease, lower your blood pressure and cancer risk, protect your eyesight, and more.

SPICE UP YOUR MENU
No, you’re not imagining things—food may taste blander to you than it did once upon a time. That’s because your sense of smell and taste start to diminish in your later years, so dishes that may have once tickled your taste buds may now fall flat. Of course, that does nothing to help with a diminished appetite. Unfortunately, adding salt will just boost your blood pressure, which you definitely don’t want. Instead, get creative with spices and seasonings. You can add cinnamon to your morning oatmeal, garlic powder and dried basil to your vegetable soup, and oregano, thyme, rosemary, and sage to everything from baked chicken breasts to roasted potatoes.

CUT DOWN ON RED MEAT AND POULTRY
The Japanese have the longest life expectancy in the world, especially those who live in the Okinawan Islands. What’s their secret? A diet loaded with healthy grains, vegetables, fish, and soy, but very scant on meat, poultry, and dairy. Similarly, certain religious groups that follow a vegetarian diet also seem to have a longer life expectancy. It makes sense when you think about it: Those who consume little red meat and poultry usually weigh less, consume fewer bad fats, and eat more antioxidant-rich vegetables and fruits.

DRINK SIX TO EIGHT GLASSES OF FLUID A DAY
You know that water is good for you and that you should be drinking it more often, but for a variety of reasons, seniors often neglect to replenish their H2O. Thanks to bladder-control problems that come with advanced age, you may not want to drink too many fluids, for fear you’ll be running off to the bathroom every 10 minutes. Plus, your sensitivity to thirst diminishes, so you may not even be aware when your body is in desperate need of water. All of these issues make you more susceptible to dehydration, which can cause you to become dizzy, fatigued, even confused. It can also contribute to constipation and even kidney problems. So be sure that you’re getting at least six to eight glasses of liquid every day. You may even want to purchase two or three refillable BPA-free plastic water bottles that you can keep around your house and in your car to remind you to rehydrate, and make it more convenient to do so.

HAVE A COCKTAIL
Sitting down to a healthy meal is that much more enjoyable with a nice glass of wine or even a cold beer. The best part: a little bit of imbibing with a meal actually aids digestion. Also, according to research, red wine has been shown to have powerful antiaging effects, thanks to an ingredient called resveratrol. Of course, you don’t want to go overboard—just one glass will do. Plus, you’ll want to check with your doctor to make sure that alcohol won’t interact negatively with any medications you’re taking.

BEST FOODS FOR SENIORS
-Aim to incorporate these foods into your diet every day:
-Spinach. Calcium is essential to help maintain good bone health and prevent osteoporosis. Those over 70 need at least 1,200 mg a day, which is a lot. Luckily, it’s in a number of healthy foods, including dark green leafy vegetables like spinach—just 1 cup (237 mL) of cooked spinach gives you about 250 mg of calcium.
-Milk. In order for your body to absorb calcium, you need a daily supply of vitamin D. Often, you get that dose from exposure to sunlight, but if you find you spend a lot of time indoors, you’ll need to supplement. Milk is fortified with vitamin D, so a glass or two every day will give you some of what you need.
-Salmon. Omega-3 fatty acids, found in fish oils, are pretty much like a fountain of youth for the elderly. Not only do they prevent heart attack, but studies also found they can reduce your risk of macular degeneration and vision loss, as well as protect against Alzheimer’s disease. Researchers recommend eating fish high in omega-3 fatty acids but low in mercury—like salmon, trout, mackerel, herring, and sardines—a few times a week.
-Berries. A recent study found that blueberries and strawberries may actually slow down mental decline in the elderly. Apparently, the flavonoids, abundant in berries, have powerful antioxidant properties that reduce the organ inflammation often blamed for cognitive impairment in seniors. Beans. Legumes are packed with soluble fiber, known to help lower your bad cholesterol and blood sugar and help to curb constipation. As you get older, your digestive system slows down, so you’ll need to consume even more fiber to help move things along.
-Beans are a staple in any vegetarian diet because in addition to all that fiber, they’re also full of protein and B vitamins, but with little saturated fat.
-Whole grains. Another high-fiber food, whole grains have the added benefit of protecting against heart disease, diabetes, metabolic syndrome and cancer. If your doctor is concerned about you losing weight, whole grain bread and crackers are a tasty, healthy way to help pack on pounds.
-Cantaloupe. High in potassium, this sweet melon should be a diet staple for seniors. Not only does it lower blood pressure, it also helps build muscle strength.

THE BOTTOM LINE
• To ward off debilitating diseases such as diabetes and cancer, seniors need to be more aware of their diets.
• Seniors may eat less, but they need to make sure their meals supply the essential nutrients for this stage of life.
• Nutrients especially important during the senior years include calcium, vitamin D, B12, protein, and fiber.
• Properly hydrating with six to eight glasses of water a day can help keep bodily functions running smoothly.

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Tips to Reduce Your Chance of Getting a Yeast Infection

The moist, dark areas of your body—the mouth, vagina, and rectum—are full of beneficial bacteria that help protect against infection as well as fungi that normally cause no problems. But certain conditions change that balance, killing off beneficial bacteria that keep yeast populations in check. Common culprits include pregnancy and diabetes, both of which can change the acidity of the vagina, making it more vulnerable to infection, and antibiotics, which can wipe out the good bacteria that protect the body from more harmful bacteria. The result? Fungus of the Candida variety, the type behind most yeast infections, can take over. Oral thrush, a white, itchy, sensitive rash in the mouth, and vaginal yeast infections, with their burning itch and discharge, commonly crop up as a result.

Yeast infections can be stubborn, recurring even after successful treatment with medicines and antifungal creams. For that reason, prevention is the best option, and you can start with that yogurt in the refrigerator. Eating foods that strengthen the immune system is also smart because they may help fortify your body against many types of infection, so you might avoid the antibiotics that make you vulnerable to yeast infections.

Nutrition Connection
Follow these tips to reduce your chance of getting a yeast infection:
-Enjoy yogurt. Yogurt is cultured with lactobacillus, a “friendly” bacteria that inhibits the growth of Candida albicans and also makes it harder for it to adhere to the vaginal walls. Make sure you choose yogurt with live, active cultures, particularly L. acidophilus. Avoid sweetened yogurts, because sugar can worsen a yeast infection.
-Get some garlic. Garlic is a powerful bacteria fighter. But only recently have scientists discovered that garlic’s little bulbs are packed with antioxidants, so eating plenty of garlic should also help keep your immune system running at full steam. Garlic is most effective when eaten raw, so chop some and add it to salads, salsa, and pasta dishes.
-Try some fermented foods. Foods like sauerkraut, tempeh (a fermented soy product), kefir (a yogurtlike drink), and miso contain probiotics that in theory could work against the candida fungus in the same way as lactobacillus does.
-Ditch the sweet stuff. Yeasts love sugars—in fact, they thrive on them. To starve the troublemakers, make a conscious effort to cut back. That means avoiding fruit juices, sweetened breakfast cereals, ice cream, and desserts as well as anything made with high-fructose corn syrup, like soft drinks and packaged cookies or candy. Try to satisfy your sweet tooth with fruits like cherries, grapes, and fresh apricots or, better yet, have some sweet, crunchy carrots.

Beyond the Diet
-Rinse out thrush. Gargling with a warm salt-water rinse: ½ tsp (2.5 mL) of salt to 1 cup (237 mL) of warm water can speed healing and help kill the yeast.
-Keep dry and airy down below. Dry yourself off after bathing, don’t wear tight panties, and change out of a wet swimsuit as soon as you can. Candida thrive in warm, moist environments.
-Stick with cotton. Undies made of synthetic fabrics increase sweating in the genital area.
-Avoid soap and fragranced cleansers. These can irritate sensitive skin as can feminine hygiene products.

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Guidelines To Prevent Varicose Veins

Varicose veins are blood vessels that appear ropey, swollen, and purple. They occur most often in the legs, but may show up elsewhere on the body. They occur when a valve in the veins that keeps blood moving forward malfunctions. That allows blood to pool in the veins, which enlarges them.

Any condition that places pressure on the leg veins, including obesity, constipation, pregnancy, or standing for long periods, can contribute to varicose veins. Doctors aren’t always certain what causes them, but they believe that some people inherit a tendency to the condition. Having a history of deep vein thrombosis (in which a blood clot forms in a large vein in the leg) may also be a cause.

Nutrition Connection
Because obesity is a risk factor for varicose veins, maintaining a healthy diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats is essential for helping prevent the problem. Here’s how:
-Hit high C. Vitamin C strengthens blood vessels and protects them from free radical damage. High-C fruits and veggies include red pepper, broccoli, citrus fruits, and berries.
-Feast on fiber. Reduces strain during bowel movements, which decreases pressure on blood vessels in the legs. Think whole grain cereal, whole wheat pasta, beans, lentils, and popcorn.
-Make flavonoids your friend. Flavonoids are antioxidants found in a variety of fruits and vegetables. They have various beneficial actions on blood vessels and play a role in helping protect against cardiovascular disease. At least one small study showed that the flavonoid hesperidin, found in oranges, improved varicose veins.

QUICK TIP:
-Wedge in oranges
Oranges are one of the most perfect foods to combat varicose veins. They’re full of vitamin C, fiber, and flavanoids, all of which help strengthen blood vessels.
-Pick some berries.
Blueberries, blackberries, and grapes contain antioxidant compounds that help reduce blood vessel leakage and protect vessels from free radical damage.

Beyond the Diet
Some simple daily changes can help prevent varicose veins. Follow these guidelines:
-Stand down. If you have varicose veins, or have a family history, avoid prolonged standing. If your job keeps you on your feet, be sure to take frequent breaks to elevate your feet for 10 minutes or so.
-Exercise aerobically. A good brisk 20-minute walk is one of the best things you can do for your varicose veins. When you walk, you pump blood back to your heart every time you contract your leg muscles.
-Do some leg lifts. While standing, raise yourself on the balls of your feet and then lower your heel back down. Do this calf exercise for 10 minutes several times a day to help your blood vessels force blood upward.

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Cure Urinary Tract Infections, Dietary Approaches To Speed Healing

Also known as bacterial cystitis, urinary tract infections (UTIs) mostly affect the bladder, but some may involve the kidneys, the ureters (the tubes that carry urine to the bladder), and the urethra (the tube through which urine exits the body). The most common symptom is an urgent need to urinate, even when the bladder is not full. Urination may be accompanied by pain or burning and, in severe cases, small amounts of blood. There may also be a low-grade fever and an ache in the lower back.

Most urinary infections are caused by E. coli bacteria, organisms that live in the intestinal tract but that can travel to the bladder. Chlamydia, a sexually transmitted organism, is another cause of UTIs. Women are more vulnerable to urinary infections because the female urethra is shorter than that of males and its location provides a convenient entryway for bacteria.

Nutrition Connection
Antibiotics are needed to cure bacterial urinary infections, but dietary approaches can speed healing and help prevent recurrences, including:
-Drink plenty of water. Doctors advise drinking at least 8 to 10 glasses of fluids a day to increase the flow of urine and to flush out infectious material.
-Ditch caffeine and alcohol. Avoid coffee, tea, colas, and alcoholic drinks, because these increase bladder irritation.
-Skip spices for a while. Some people find that spicy foods also aggravate the urinary tract. -Drink cranberry juice. Cranberry juice is a favorite home remedy and one that is supported by research. Cranberries and blueberries contain substances that speed the elimination of bacteria by preventing them from sticking to the bladder wall.
-Pump up vitamin C. Eating fresh fruits and vegetables that contain vitamin C, such as oranges, tomatoes, and broccoli, helps strengthen the immune system, fight infection, and acidify the urine.
-Go for yogurt. Consuming probiotics may be helpful since they are thought to inhibit the growth of microorganisms that cause UTIs. These beneficial bacteria, found in some yogurts, are also thought to foster the growth of friendly flora in the body, which may be reduced by antibiotic therapy.

Beyond the Diet
-Many doctors recommend the following tactics:
-Be free flowing. Wear loose-fitting white cotton underwear and panty hose that have cotton crotches.
-Don’t douche. Avoid douching and using vaginal deodorants, which can cause bladder irritation.
-Check your diaphragm. If you use a diaphragm, ask your doctor to check the size. One that is even slightly too large can irritate the urethra and bladder.
-Sip before sex. Drink a glass of water and urinate before sexual intercourse, and within an hour afterward to flush out the urinary tract.
-Go front to back. After a bowel movement, wipe from the front to the back to reduce the risk of carrying intestinal bacteria to the urethra.

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Nutritional Recommendations For People Who Have A Stroke

A stroke occurs when a clot blocks blood flow to a part of the brain. Most of these clots form in an artery that is already narrowed by atherosclerosis, either in the brain itself or, more commonly, in the carotid artery in the neck. The warning signs of a stroke include sudden weakness or numbness of the face, arm, and leg on one side of the body; difficulty speaking or understanding others; dimness or impaired vision in one eye; and unexplained dizziness, unsteadiness, or a sudden fall. Immediate treatment is critical, even if the symptoms disappear, as in the case of a ministroke (transient ischemic attack), a common prelude to a full-blown stroke. Prompt treatment may be lifesaving, and it may also minimize permanent damage, which can include impaired movement, speech, vision, and mental function.

Nutrition Connection
Many of the same nutritional recommendations made for people who have heart disease, high blood pressure, and elevated blood cholesterol levels apply to people who are at risk for, or who have had, a stroke:
-Adopt a diet that is low in fats. A good starting point is to reduce your consumption of fats, especially saturated animal fats, trans fats and tropical (palm and coconut) oils.
-Boost fiber. Foods that are high in soluble fibers, especially oats, lentils, and flax, can help control cholesterol levels and reduce the risk of atherosclerosis, which narrows the arteries and sets the stage for developing the blood clots that block the flow of blood to the brain.
-Go whole. Eating whole grains is important for stroke protection since data suggest a whole grain–based diet may reduce the risk for this condition.
-Find foods that smooth blood flow. Preliminary evidence suggests that resveratrol, a phytochemical found in grapes, nuts, and red wine, may inhibit blood clots and also help relax blood vessels. Population-based studies suggest that dietary flavonoids, particularly quercetin, found in apples and berries may reduce fat deposits in arteries that can block blood flow to the brain.
-Get lots of omega-3s. A number of other foods appear to lower the risk of a stroke. Some fish, for example, are rich in omega-3 fatty acids, which help to prevent blood clots by reducing the stickiness of blood platelets. Doctors recommend eating salmon, trout, mackerel, sardines, or other oily cold-water fish two or three times a week. Other good sources of omega-3 fatty acids include walnuts and walnut oil, canola (rapeseed) oil, flaxseed oil, soybeans, and leafy greens.
-Get milk and other dairy products. Low-fat dairy contains calcium, potassium, magnesium, and vitamin D, all nutrients that can help lower blood pressure, a major risk factor for strokes.
-Eat plenty of garlic and onions. Garlic and onions appear to decrease the tendency of the blood to clot, and they also boost the body’s natural clot-dissolving mechanism.
-Reduce salt. Anyone who has high blood pressure, or a family history of this disease or of strokes, should limit salt intake.
-Limit alcohol. Numerous studies link excessive alcohol use, defined as more than two drinks a day for men and one for women, to an increased incidence of stroke; the risk is compounded if the person also smokes. The best approach is to abstain completely from smoking and to use alcohol in moderation.

Beyond the Diet
Get your blood pressure checked. Failure to detect and control high blood pressure is the leading cause of avoidable strokes. -Exercise. Regular exercise is helpful in reducing the risk of a stroke and heart attack by helping control weight and blood cholesterol levels. It also promotes an enhanced sense of well-being. Shoot for at least 30 minutes a day.
-Cheer up! A new study by researchers at the University of Michigan found that optimistic people had a reduced risk of stroke. Optimism’s protective effect could be explained by the fact that optimistic people tend to make healthier choices about exercise and diet, say researchers. But it is also possible that positive thinking has a direct impact on biology.

TAKE THIS AT-HOME TEST
Those with atrial fibrillation—or irregular heartbeat—are five to seven times more likely to have a stroke than those without the condition. However, the condition is often undiagnosed. A simple test, though, may help determine if you have afib. Place a finger on your neck or wrist and tap your foot to the rhythm of your pulse for a minute. If the beat is so irregular you can’t tap along, relax for an hour and check again. If it’s still very uneven, tell your doctor. In several studies, this test alerted doctors to more than 90% of people with afib, which was confirmed by heart monitoring.

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Other ways to reduce stress, Battle with a healthy diet

While physical stress is often episodic, emotional stress is part of daily life. Our bodies react to stress with the fight-or-flight response, which floods the body with adrenaline and other hormones that raise blood pressure, speed up the heartbeat, tense muscles, and put other systems on alert. Metabolism quickens to provide extra energy; digestion stops as blood is diverted from the intestines to the muscles. Chronic stress sets the stage for decreased immunity and increased vulnerability to illnesses, ranging from the common cold to heart attacks and cancer.

Nutrition Connection
-Battle stress with a healthy diet. Prolonged stress, whether psychological or physical, plays havoc with digestion and nutritional needs. Food provides energy while vitamins and minerals helps your body maintain resistance to infection under stress.
-Zap stress with zinc. Foods high in zinc such as seafood, meat, poultry, milk, eggs, whole grains, and nuts also help to keep your immune system healthy.
-Eat several small meals. When under stress, some people are always hungry and binge on food; others have to force themselves to eat. Because stress interferes with digestion, it’s better to eat four to six small meals spaced throughout the day instead of the traditional three large ones.
-Go ahead, eat carbs. Carbohydrate-rich meals can increase levels of serotonin, a brain chemical that is known to induce a feeling of calm. Studies have shown that stress-prone individuals who eat a diet higher in carbohydrates and lower in protein had less stress-induced depression.
-Eat breakfast. If you are running on empty, stress can be hard to handle.
-Munch slowly. Eating quickly is often associated with digestive upset and this—coupled with stress—can make your food difficult to digest.
-Don’t diet. Changing eating habits is stressful at the best of times.
-Limit caffeine and alcohol. They can affect your mood and sleep patterns. Alcohol can also heighten feelings of depression. If you drink coffee, choose decaf. Try herbal teas such as chamomile and peppermint, which have a calming effect. Or substitute low-fat milk, fruit juice, sparkling water, or a noncaffeinated soda for caffeinated soda.
-Avoid fatty or spicy foods. Fatty foods are difficult to digest and may trigger indigestion and heartburn when you are in a stressful period. Many people also find that hot or spicy foods cause them problems during times of stress.

Beyond the Diet
In addition to a healthy diet, other ways to reduce stress include:
-Exercise regularly. Exercise increases the production of endorphins, brain chemicals that lift mood.
-Find your inner peace. Learn a relaxation technique, such as yoga, meditation, or deep-breathing exercises. Or simply sit quietly with your eyes closed for a few minutes.
-Prioritize what matters. Make a things-to-do list for the day and arrange the items by importance. Focus on one item at a time and then move undone ones to the next day’s list.
-Pet a pooch (or cat). Research suggests that stroking an animal can help lower your stress and your blood pressure.
-Tap into your social support. Reach out, share your problems with a family member, friend, or counselor, and ask for support. Several studies have shown that a support network can help reduce stress by creating a feeling of security and increasing your self-worth. -Tune in. Music is a surprisingly effective way to calm down. Music can lower blood pressure and heart rate, increase endorphin levels, and decrease stress hormones.
-Consider a multivitamin. Studies have shown that chronically stressed people have depressed levels of nutrients in their body, which may be corrected by taking a multivitamin and mineral supplement. Although there is no pill that will make stress go away or make it easier to cope, if you are not eating well during a difficult period, try taking a multivitamin and mineral supplement to help fortify your body.

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Prevent that initial sore throat from becoming a more serious

A raw, stinging throat can often be the first sign of a viral upper respiratory infection, such as a cold or flu, laryngitis, or less commonly, a bacterial infection such as strep throat. In children, swollen and infected tonsils can cause a sore throat; among adults, smoking is a common cause of mild, chronic throat pain. Respiratory viruses and strep organisms spread easily from one person to another, but attention to hygiene and good nutrition helps prevent many episodes.

Nutrition Connection
Prevent that initial sore throat from becoming a more serious condition by following these guidelines:
-Eat plenty of fruits and vegetables. Eat 5 to 10 servings of fruits and vegetables a day, which would provide more than adequate amounts of vitamin C, beta-carotene, and other essential vitamins and minerals. These are instrumental in building immunity. Good sources include lemons and berries.
-Try zinc lozenges. Several studies have demonstrated that zinc lozenges can shorten the duration or severity of a sore throat. A diet that provides adequate zinc strengthens the body’s immune defenses. Good sources include yogurt and other dairy products, oysters and other seafood, lean meat, eggs, and grains. But don’t overdo it; getting more than 40 mg of zinc per day for an extended period of time can weaken your immune system.
-Avoid alcohol and caffeine. Alcohol, which reduces immunity and irritates inflamed mucous membranes, should be avoided until the sore throat clears up. It’s also a good idea to cut down on, or eliminate, caffeine; its diuretic effect increases the loss of body fluids and results in drier membranes and thicker mucus.
-Switch to a liquid diet. Nonalcoholic fluids, whether hot or cold, can alleviate painful swallowing. Some doctors even advise temporarily switching to a liquid diet to maintain nutrition without exacerbating throat pain. Good choices include water, tea, fruit juices, broths and soups, and semiliquid foods such as custards, puddings, and gelatin.

QUICK TIP:
-Sip some lemon tea
Lemons are loaded with vitamin C and can be soothing and beneficial for sore throats when made into a hot drink. Squeeze the juice of a lemon into a cup of boiling water and add a little honey.
-Mix in some honey.
The amber stuff coats the throat and has mild antibacterial properties. Stir 1 to 3 tsp (5 to 15 mL) of honey into 1 cup (237 mL) of warm water and gargle two or three times a day.

Beyond the Diet
Gargle with salt water. Home sore throat remedies abound, and many are useful in alleviating symptoms. The most time-honored favorite is to gargle with salty warm water. You can make an alternative gargle by adding 2 tsp (10 mL) of cider vinegar to ½ cup (118 mL) of warm water.

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Prevent Postherpetic Neuralgia, A Long-Term Complication of Shingles

Shingles is an encore presentation of the chicken pox attack you had as a child. This very painful nerve condition is caused by the same varicella zoster virus that causes chicken pox. Although the virus remains dormant in most people, shingles can occur when the virus is reactivated in the nerve pathways.

Scientists don’t know exactly what “wakes up” the hibernating shingles virus, but they believe advancing age, a weakened immune system, some medications (such as cortisone-type drugs or immune-suppressing medications), emotional stress, or recovery from surgery can trigger it.

Nutrition Connection

Some doctors believe that good nutrition may help prevent postherpetic neuralgia, a long-term complication of shingles. Here’s what to do:

-Get plenty of E and C. Vitamin E, an antioxidant found in nuts, seeds, wheat germ, and vegetable oils, and the bioflavonoids found in melons, peppers, and other fruits and vegetables that are high in vitamin C may help prevent the inflammation associated with postherpetic neuralgia and supports your immune system.

-Load up on zinc. Zinc-rich foods like seafood, meat, poultry, milk, yogurt, beans, nuts, and whole grains also strengthen your immute system. Pain may also be eased with applications of an ointment that contains capsaicin.

Beyond the Diet

-Exercise to prevent stress. Stress can trigger shingles, and exercise can help reduce stress. Try walking briskly for half an hour a day, or take up swimming, biking, or yoga.

-Soothe your skin. To promote healing (and relaxation), add a few drops of rose, lavender, bergamot, or tea tree oil to your warm bath. Mix them in a carrier oil, such as vegetable oil first.

-Numb the pain. Calendula lotion or ointment applied to blisters several times a day eases pain. Or apply a paste made of two crushed aspirin tablets and 2 Tbsp (30 mL) of rubbing alcohol three times a day to soothe throbbing nerves.

-Add supplements. Taking vitamins regularly may keep your immune system strong and therefore less likely to succumb to shingles. And for relief from posttherpetic neuralgia, ask your doctor about vitamin B12 injections, which can strengthen the tissue that covers your nerves.

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Tips to Decrease The Severity of Rosacea

Rosacea is a chronic skin disease that usually affects the face and sometimes the eyes. People who have rosacea experience redness and pimples; in later stages, the skin can thicken. Though its causes are not known, doctors suspect that there may be a tendency to inherit rosacea.

Nutrition Connection

Follow these dietary recommendations to avoid flare-ups:

-Chill out. Eating cool foods—from both a spice and temperature standpoint—can help tamp down rosacea flare-ups. Instead of that tortilla soup with jalapeño sauce, opt for a cool cucumber salad.

-Stay hydrated. Drinking plenty of iced water or other noncaffeinated beverages can lead to fewer flare-ups. Drink even more in the summer or when you’re exercising.

-Keep a food diary. Take note of the time of day you eat, what you’re eating, and even how you’re feeling emotionally and what you’re doing. This is the most effective way to get a handle on foods that trigger your flare-ups. Common trigger foods include alcohol and spicy foods.

QUICK TIP:
-Dodge the wind
Avoid exercising outdoors on windy days—wind can trigger flare-ups.

Beyond the Diet

Follow these lifestyle tips to help decrease the severity of rosacea:

-Don’t smoke. Smoking can cause flushing, so here’s another reason to quit the nasty habit.

-Seek shade. 81% of people with rosacea report that sun exposure triggers flare-ups.

-Just say “ohm.” Stress can easily set off flare-ups—in fact, 79% of rosacea sufferers say that stress is a trigger for them. Consider learning meditation techniques, take a yoga class, or just sit quietly and breathe deeply for 10 minutes while you’re going through stressful times.

-Cleanse skin gently. Just as certain foods can triggers rosacea, so can certain skin care products. In particular, avoid cosmetic products made with known potential triggers, which include alcohol, witch hazel, peppermint, eucalyptus oil, clove oil, menthol, and salicylic acid. Also steer clear of products that have fragrance, and instead use unscented skin care products.

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Foods May Help Heal Inflammation

Inflammation is your body’s alarm system. Sort of like how an ankle swells when you twist it, other parts of your body—even internal ones—will swell in response to injury, exposure to chemicals, or viruses. Doctors are just now beginning to understand that inflammation can have several other health consequences. Research has led experts to believe that inflammation plays a role in heart disease, cancer, and diabetes.

However, certain foods may help heal inflammation:

Berries and cherries.
These sweet fruits help reduce inflammation by neutralizing free radicals in the body and may also help stop tissue inflammation.

Bran cereal.
Fiber from bran cereal is associated with less inflammation in women with type 2 diabetes. And the Physicians’ Health Study found that doctors who ate whole grain cereal every day were 28% less likely to have heart failure over 24 years—an effect that may be linked to reduced inflammation.

Bright vegetables.
Choose deep orange, red, or yellow vegetables, which are full of carotenoids, anti-inflammatory antioxidants.

Chamomile.
Germans use chamomile as a universal healer, referring to it as alles zutraut, or “capable of anything.” As an anti-inflammatory, chamomile works like an NSAID—think ibuprofen or aspirin.

Chicken soup.
When a researcher from the Nebraska Medical Center tested chicken soup in the lab, he found that it could reduce inflammation and congestion caused by virus-fighting immune system agents called neutrophils by about 75%. Canned chicken soup worked, too.

Cloves.
An aromatic spice common in Indian cooking, cloves contain an anti-inflammatory chemical called eugenol. In recent animal studies, this chemical inhibited COX-2, an enzyme that spurs inflammation.

Flaxseed.
Flaxseed is rich in alpha linolenic-acid, which the body uses to make the same type of omega-3 fatty acids you get from fish. Like fish, it guards against inflammation in the body.

Ginger.
Ginger has been used for thousands of years to help with a variety of ailments, from stomachaches to arthritis to heart conditions because of its anti-inflammatory effect. It may play a role in preventing and slowing the growth of cancer as well easing migraines by blocking inflammatory substances called prostaglandins.

Green tea.
Used for centuries for a variety of medicinal purposes, green tea is an excellent source of polyphenols, which may help reduce free radicals in the body that can cause inflammation.

Nuts.
An excellent source of vitamin E, consuming nuts together with fish oil seems to boost the body’s ability to fight inflammation beyond what either nutrient would do on its own, according to two animal studies.

Olive oil.
Olive oil contains antioxidants called polyphenols, which research suggests help to reduce inflammation in the blood vessels and in the brain. Look for virgin olive oil—it retains more of the polyphenols than heavily processed variants.

Orange juice.
When researchers fed volunteers either glucose-sweetened water or OJ, the sweet water triggered an inflammatory response but the OJ did not. The researchers credit the effect to the juice’s vitamin C content and various flavonoids. Choose 100% juice made from frozen concentrate, which has more vitamin C than fresh squeezed after four weeks of storage.

Pomegranates.
These fruits are especially high in antioxidants, such as ellagic acid, that reduce inflammation. That may explain why pomegrantes have been shown in studies to reverse the progression of coronary heart disease.

Sage.
This anti-inflammatory herb has also been shown in some research to boost memory and reduce swelling.

Salmon.
Salmon is packed with omega-3 fatty acids—a family of fats that helps, put the brakes on inflammation. Studies suggest that increasing your intake of omega-3 fatty acids can help quell symptoms of rheumatoid arthritis.

Soy.
Soy is packed with isoflavones, plant hormones with anti-inflammatory properties. An Oklahoma State study found that people with knee pain reported less discomfort and used fewer pain meds after eating soy protein every day for 3 months.

Turmeric.
Curcumin, the chemical responsible for turmeric’s yellow color, helps to quell the inflammation that contributes to cancer growth. Scientists are also studying curcumin’s anti-inflammatory effect on cystic fibrosis.

Wine.
Vino drinking has been linked to a lower risk of heart disease and it could be due to an anti-inflammatory effect. But don't overdo it. Heavy drinking has been linked to cancer.

THE BOTTOM LINE
• Inflammation can lead to chronic conditions including diabetes and cancer.
• Inflammation of internal organs and the circulatory system has been linked to heart disease.
• Many foods, including nuts, fruits, and spices can help cool inflammation.

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Ease The Symptoms of Respiratory Ailments

Respiratory disorders range from colds and flu, which are usually minor infections, to chronic diseases, such as asthma, which are much more problematic. Any condition that affects the passage of air to and from the lungs should be taken seriously.

Four of the more common respiratory disorders are: bronchitis, an inflammation of the tubes that carry air to and from the lungs, which is marked by a relentless cough and thick phlegm; emphysema, also known as chronic obstructive pulmonary disease, which causes shortness of breath and is usually a consequence of smoking; pneumonia, caused by viruses, bacteria, fungi, parasites, or toxic substances, which leads to a cough, fever, chills, and chest pain; and sinusitis, an inflammation of the membranes lining the sinus cavities, which results in a stuffed-up feeling and a deep, dull headache.

Nutrition Connection
A nutritious and well-balanced diet can help prevent or reduce the severity of bronchitis, pneumonia, and other lung infections. Follow these guidelines:
-Drink plenty of fluids. Adequate fluid intake, particularly of warm liquids like chicken broth or hot tea, helps to thin mucus and make breathing easier. Hot tea contains theophylline, a compound believed to ease breathing by relaxing the smooth muscles in the walls of the airways.
-Fill your plate with antioxidant foods. Vitamins A, and C, beta-carotene, and other antioxidants help protect lung tissue from the cellular damage caused by free radicals; build and repair epithelial tissues, which protect the respiratory system from bacteria; and help build immunity against lung disease. Tomatoes, cantaloupes, and green leafy vegetables are great sources of these vitamins.
-Balance zinc content. Zinc, found in lean meat, oysters, yogurt, and whole grain products, is important for boosting immunity, especially against upper respiratory infections. But consuming more than 40 mg per day can depress your immune system, making you more susceptible to infection.
-Spice it up. Some foods, herbs, and spices, are natural decongestants. These include garlic, onions, chiles, horseradish, ginger, thyme, cumin, cloves, and cinnamon.
-Limit milk. In one study, patients with chronic sinusitis reported improvement after eliminating milk products from their diets.
-5+ apples a week was strongly associated with increased lung function, according to researchers.
-Reduce fatty, fried food. Fats, like those in fried food remain in the stomach longer because they require more time to digest and may crowd the lungs longer than other types of foods, making those with emphysema feel uncomfortable.
-Pass on the gas. Anything that causes gas and bloating should also be limited because it may make breathing difficult. common offenders include beans and other legumes, cabbage, brussels sprouts, broccoli, and onions.
-Eat small, frequent meals. People with emphysema generally feel better if they eat smaller, more frequent meals. Consuming too much at one time can increase the volume in the stomach and crowd the already distended lungs.
-Slow down. To further avoid gas and ease digestion, don’t rush; have small servings and eat slowly.
-Avoid alcohol. Alcohol lowers immunity and should be avoided during any infection. Because chronic bronchitis and emphysema predispose a person to develop lung infections, it’s a good idea to abstain from all alcoholic beverages.

Beyond the Diet
Here are some tips that can help ease the symptoms of respiratory ailments:
-Quit smoking. Smoking is by far the leading cause of chronic respiratory disorders, including chronic bronchitis, emphysema, and lung cancer. Also try to avoid secondhand smoke and air pollutants.
-Try aromatherapy. A soothing means of relieving lung problems is to inhale the steam from a bowl of hot water that contains a few drops of highly concentrated essential oils. A combination of eucalyptus, thyme, pine, and lavender oils is often recommended to ease bronchitis. Eucalyptus oil is particularly good for relieving the feeling of congestion and may be helpful to people with emphysema.
-Humidify. Heat and dry air can produce swollen, dry nasal membranes that are predisposed to sinusitis. A humidifier may be a simple solution.

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Diminish The Effects of Psoriasis

Psoriasis is an unsightly, tough-to-treat skin condition marked by red, raised, and scaly-looking patches of skin that seem to appear and disappear for no good reason. It’s actually an immune disorder. Psoriasis occurs when your body’s T-cells, which are supposed to destroy germs as they enter your system, instead destroy healthy skin cells. In addition, about 15% of those with psoriasis will have some arthritis pain. Scientists aren’t sure what the connection between the two ailments might be but speculate that it may have to do with an immune response that’s also felt in the tendons and ligaments. 16% of people with psoriasis are allergic to gliadin, a gluten protein.

Nutrition Connection
Boosting your immune system with a healthy diet can help diminish the effects of psoriasis. Here’s how:
-Find folic acid. Some studies suggest that people with psoriasis are deficient in the B-vitamin called folate, or folic acid. So liberally lace your diet with plenty of folate-rich foods, which include asparagus, spinach, broccoli, avocados, oranges, chickpeas, and lentils. -Befriend flax. Flaxseeds and flaxseed oil are rich in anti-inflammatory essential fatty acids that may calm skin conditions like psoriasis.
-Opt for omega-3s. A British study found that people who ate 5.5 oz (156 g) of fatty fish a day (think salmon, mackerel, herring, and sardines) experienced improved psoriasis symptoms.

Beyond the Diet
Other ways to ease symptoms include:
-Get tested for allergies. Ask your doctor to refer you for testing to see if you’re allergic or sensitive to gluten.
-Stop smoking. One 2007 study found that the more someone smokes, the greater the chance that person has of developing psoriasis.
-Relax in the tub. Add up to 3 cups of Epsom salts to a lukewarm tub. Epsom salts contain magnesium, which helps heal psoriasis by removing the scales and reducing the itch.
-Soak up some sun. Vitamin D helps your body fight psoriasis. During the winter, or on rainy days, take 1000 IU of vitamin D.
-Try tea tree. Dilute tea tree oil in a little olive oil and massage into psoriasis patches several times a day. This home remedy relieves itching and softens scaly skin.

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Guidelines For Better Prostate Health

The prostate, a walnut-size gland located just below the bladder, is the source of many male urinary problems, including cancer, benign enlargement, and inflammation (prostatitis). Urinary tract infections, lifestyle habits, and a high-fat diet seem to predispose a man to some of these problems.

As men age, the prostate tends to enlarge, a condition called benign prostatic hypertrophy (BPH). About one-third of all men over 50 experience this noncancerous enlargement that can cause severe obstruction of urinary flow.

Prostate cancer is the second most common type of cancer among American men, and more than 28,000 American men die of the ailment per year. If treated in an early stage, it is highly curable.

Nutrition Connection
Follow these guidelines for better prostate health:
-Mix in foods with lycopene. A recent study of nearly 48,000 men found that this substance—found in such foods as tomatoes, red grapefruit, and watermelon—appears to reduce the risk of prostate cancer. Cooking appears to release more of the lycopene in tomatoes, so tomato-based pasta sauces and soups may be especially beneficial. Lycopene is fat soluble so is better absorbed when eaten with a little fat.
-Go nuts. The selenium in nuts may protect against prostate cancer. This antioxidant is found in nuts, especially Brazil nuts, seafood, some meats, fish, wheat bran, wheat germ, oats, and brown rice.
-Seek out soy. Soy products can help prevent prostate enlargement, may help protect against prostate cancer, and may slow tumor growth. This effect is attributed to isoflavones, plant chemicals that help lower dihydrotestosterone (DHT), a male hormone that stimulates the overgrowth of prostate tissue.
-Be oily. A diet that is high in saturated animal fats has been linked to an increased incidence of prostate cancer. However, oily fish such as salmon, trout, and Artic char are high in omega-3 fat’s which seem to reduce the risk of prostate cancer.
-Dish out plenty of veggies. Vegetables from the cruciferous family such as broccoli, cabbage, and cauliflower contain isothiocyanates, which are phytochemicals that appear to protect against cancer.
-Eat whole grains. Whole grains offer fiber, selenium, vitamin E, and phytochemicals, all of which play a role in the prevention of cancer.
-Drink plenty of fluids. Anyone with an enlarged prostate should drink plenty of water and other nonalcoholic fluids and reduce the intake of caffeine.

Beyond the Diet
Some nondiet changes can help reduce the risk of prostate cancer or may slow its progress. They are:
-Reduce zinc intake. According to research led by the National Institutes of Health, zinc takers had twice the risk of prostate cancer.
-Exercise. Get 30 minutes of moderate aerobic activity six days a week.
-Reduce stress. Spend a total of about an hour a day practicing stress-reduction techniques, such as deep breathing, guided imagery, and stretching. You don’t have to get all zen in one sitting. Ten minutes here and there works.

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The Dietary Approach to Treating Polycystic Ovary Syndrome

Polycystic ovary syndrome (PCOS) is a complicated female hormone disorder. It occurs when women have high levels of male hormones and their female hormones don’t cycle properly. Experts also point to a connection with insulin resistance, infertility, and cancers of the breast, prostate, and colon. There may also be a genetic component. Women who have PCOS tend to have high blood pressure, low HDL levels, elevated triglycerides levels, and high fasting blood sugars and are at higher risk for developing type 2 diabetes and heart disease.

Nutrition Connection
The dietary approach to treating PCOS is similar to what doctors recommend for people with type 2 diabetes. Women with PCOS may experience a tougher time losing weight, possibly because high levels of male hormones can increase the appetite. Follow these guidlines:
-Lose just a little weight. A weight loss of just 5% can improve insulin resistance, and that can improve PCOS.
-Increase fiber intake. Adding more fiber to your diet can help you feel fuller longer and help avoid binges. Choose foods such as an apples, pears, berries, lima beans, pinto beans, and pigeon peas.
-Be vigilant about portion control. Serving sizes that are too big often cause too many calories to slip in to the diet.
-Study glycemic index and load levels. The glycemic index and glycemic load indicates the effects that foods have on increasing your blood sugar and insulin levels. Avoid high-glycemic foods, such as white bread and refined cereals, and choose low-glycemic foods, such as legumes, whole grains, and many vegetables and fruits, to help reduce cravings and make it easier to stick to a healthy diet plan.

Beyond the Diet
To combat PCOS, diet, exercise, and weight loss are key along with these guidelines:
-Start walking. A 10-minute walk, maybe around the block, is a great way to get more active.
-45% of women with PCOS have severe depression.
-Address stress and depression. Many symptoms trigger stressful feelings. Those feelings can make you feel worse and neglect the self-care you need to improve your condition. It’s a vicious cycle.
-Consider cognitive behavioral therapy. This short-term talk therapy teaches coping skills and helps you control unhelpful behaviors. In a 2009 study, eight weekly sessions plus three family sessions helped teens with PCOS lose weight and slash their depression scores.
-Address depression. If you have PCOS, you’re also at much higher risk for depression than other women. Try meditation, yoga, or other relaxation techniques and ask your doctor whether a referral to a psychopharmacologist is appropriate.

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Ways to Reduce The Pain From Ulcers and Avoid Them in The Future

All sores that erode mucous membranes or the skin and penetrate the underlying muscle are referred to as ulcers. Those that occur in the lower part of the esophagus, the stomach, or the duodenum are known more specifically as peptic ulcers, because they form in areas exposed to stomach acids and the digestive enzyme pepsin. Peptic ulcers are one of the most common disorders diagnosed in North America today, and men and women are equally affected.

A person with an ulcer may describe the pain as gnawing or burning and can often pinpoint it’s exact spot. The pain usually occurs 2 to 3 hours after eating, is worse when the stomach is empty, and can be relieved by eating a small amount of food or taking an antacid. Some people never have ulcer pain; however, they may develop intestinal bleeding, heartburn, bloating, and gas, as well as nausea and vomiting. 20% to 50% of the populations in industrialized countries have the Helicobacter pylori bacterium.

Although excess acid secretion plays a role, most ulcers develop when a common bacterium, called Helicobacter pylori, infects the intestinal tract. Smoking, emotional stress, and heavy drinking can also contribute to a person’s risk of ulcers, and some people may have a hereditary predisposition. Ulcers frequently occur in people subjected to extreme physical stress, such as serious burns or surgery.

Nutrition Connection
There are several ways to reduce the pain from ulcers and avoid them in the future, including: -Avoid trigger foods. Triggers vary from person to person, but common offenders are coffee (including decaffeinated), caffeine in beverages and chocolate, alcohol, peppermint, and tomato-based products.
-Avoid raiding the fridge at night. Late-evening snacks should be avoided, because they stimulate acid secretion during sleep. It is also wise to avoid eating large quantities of food at one time.
-Reduce fat and dairy. Fatty foods can slow down stomach emptying and stimulate acid release. Milk and dairy products temporarily relieve pain but can cause a rebound in acid secretion.
-Turn down the spice. Foods and seasonings that stimulate gastric acid secretion such as black pepper, garlic, cloves, and chili powder should be limited or avoided by people for whom they cause problems. Citrus juices may cause discomfort for some people.
-Eat iron-rich foods. Bleeding from untreated ulcers can lead to iron-deficiency anemia. People with anemia should eat iron-rich foods, including lean meat, poultry, enriched or fortified breads and cereals, dried fruit, and dried beans and other legumes.
-Spoon some yogurt. Yogurt with live lactobacilli and bifidobacteria during treatment can reduce symptoms.
-Check out licorice. One home remedy that seems to work well is a form of licorice called deglycyrrhizinated licorice (DGL). DGL is sold in wafer form at health food stores. Follow the dosage instructions.
-Sip aloe vera juice. This is another home remedy. Drink a ½ cup three times a day.

Beyond the Diet
-Stop smoking. Smoking is one factor closely linked to poor healing and ulcer recurrence. Cigarette smokers often continue to suffer from ulcers until they quit.
-Stop harmful medications. People with ulcers caused by NSAID use must discontinue the offending drug.
-Exercise to raise your endorphin level. Regular exercise promotes the release of endorphins, brain chemicals that dull pain and elevate mood.
-Check medications. A major cause of ulcers is the heavy use of drugs like aspirin, ibuprofen, naproxen, and other nonsteroidal anti-inflammatory drugs (NSAIDs).
-Don’t rely on baking soda. Many people self-treat ulcer pain with over-the-counter drugs or with home remedies concocted from baking soda (sodium bicarbonate) to neutralize stomach acid. But long-term use of antacids containing aluminum hydroxide can prevent the body from absorbing phosphorus and result in the loss of bone minerals.

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Treatments for Parkinsons, reduce symptoms and slow the progression

Parkinson’s disease is a chronic and progressive nerve disorder that causes uncontrollable shaking or trembling (tremors), a fixed staring expression, muscle rigidity, stooped posture, and an abnormal gait. The disease varies from one person to another; some people develop speech problems and difficulty swallowing, while others suffer progressive dementia. Parkinson’s affects men and women equally and generally develops after the age of 50.

Nutrition Connection
Although there are no nutritional treatments for Parkinson’s disease, diet helps to increase the effectiveness of treatment with levodopa, which is a medication patients often take to control the tremors and muscle spasms, and manage such problems as constipation and difficulty in chewing and swallowing. Here’s how:
-Make treatments more effective. To be its most effective, some physicians advise taking levodopa 20 to 30 minutes before meals, but if this provokes nausea, it can be taken with a carbohydrate snack, such as crackers or bread. Protein delays the absorption of levodopa, so avoid high-protein diets while on the medication. Some doctors suggest eating the day’s protein in the evening, when it’s less likely to create problems.
-Control other symptoms. Constipation can be minimized by consuming ample fresh fruits and vegetables, whole grain cereals and breads, and other high-fiber foods, as well as drinking 6 to 8 glasses of water or other fluids daily.
-Put easy-to-chew foods on the menu. Those with advanced Parkinson’s often have trouble chewing and swallowing food, because the tongue and facial muscles are affected. Meals should emphasize foods that are easy to chew and swallow. These include cooked cereals or well-moistened dry cereals, poached or scrambled eggs, soups, mashed potatoes, rice, soft-cooked pasta, tender chicken or turkey, well-cooked boneless fish, pureed or mashed vegetables and fruits, custard, yogurt, and juices. If eating is tiring, try smaller but more frequent meals.
-Consider vitamin K. Some initial research has shown that vitamin K can improve cellular energy production and possibly ward off the Parkinson’s symptom of diminished energy distribution among brain cells. Sources of vitamin K include green vegetables, such as broccoli and spinach.

Beyond the Diet
There is no cure for Parkinson’s, but various medications, especially levodopa, can reduce symptoms and slow the progression. Here are some other guidelines for easing the symptoms:
-Make time for fitness. Exercise promotes healthy bowel function and is advised for anyone with Parkinson’s disease, because it preserves muscle tone and strength.
-Ease digestion. Sit up straight and tilt your head slightly forward when swallowing. Take small bites, chew thoroughly, and swallow everything before taking another bite. Sip a liquid between bites to help wash food down.

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Monitor Your Risk For Osteoporosis, A Few Guidelines

Throughout life, our bones are in a state of constant renewal, called remodeling. While some bone cells are breaking down and being reabsorbed, others are forming to take their place. When reabsorbing occurs faster than formation, the bones become weak and extremely porous. Fractures can occur with little or no pressure. This condition is called osteoporosis. Lack of estrogen appears to be its key contributing factor, but a falling off of androgens—the male hormones—is also involved, coupled with an inadequate intake of calcium and vitamin D.

Nutrition Connection
-Consume enough calcium. The recommendation for calcium is 1,000 mg per day for men up to 70, and 1,200 mg per day for women older than 50 and men older than 70. Foods especially rich in calcium include milk and dairy products, fortified soy and rice beverages, dried beans and peas, tofu, canned fish eaten with the bones, nuts, and dark green leafy vegetables. The darker the greens, the more calcium they contain. An exception is spinach; it is high in oxalic acid, which inhibits calcium absorption.
-Don’t forget vitamin D. Just as important as calcium is vitamin D; the body needs it in order to absorb calcium. The RDA for adults up to 70 years old is 600 IU (15 mcg) and for those older than 70, 800 IU (20 mcg). The main source of vitamin D is sunlight—try to get about 10 minutes a day—but it can also be obtained from milk, fortified soy and rice beverages, egg yolks and fatty fish like mackeral. If your doctor recomments a calcium supplement, look for calcium citrate, the most easily absorbed. Because vitamin D is found in so few foods, a supplement is likely advisable.
-Go green for vitamin K. Both the Nurses’ Health Study and the Framingham Heart Study found that people who consume the most vitamin K have a lower risk of hip fractures than those who consume less. Vitamin K can be found in leafy green vegetables, green peas, broccoli, brussels sprouts, cabbage, kale, and beef liver.
-Slip in some soy. Studies suggest that soy may play a role in prevention of osteoporosis as it contains isoflavones, a type of plant estrogen that may help conserve bone mass, particularly during perimenopause and menopause.
-Add flaxseed. A study of postmenopausal women suggests that flaxseed, which is high in lignans, may retain bone mass, elevate antioxidant status, and help prevent urinary loss of calcium.
-50% of all women older than 50 will break a bone because of osteoporosis.
-Don’t forget vitamin C. Studies have linked higher intakes of vitamin C with higher bone density. Vitamin C also helps to form the connective tissue that holds bones together. Some of the best food sources are fruits and vegetables, especially citrus fruits, berries, melons, and peppers.
-Avoid bone-zapping foods. Caffeinated drinks such as coffee, tea, or colas; sodium; and high levels of protein can all cause calcium to be excreted.

Beyond the Diet
Other changes can strengthen bones and help you monitor your risk for osteoporosis. Here are a few guidelines:
-Get regular weight-bearing exercise. Walking, jogging, aerobics, tennis, and dancing are all excellent for helping to maintain bones. Shoot for at least 30 minutes a day.
-Seek scans. Many doctors recommend a baseline bone density scan for women when menstrual periods become irregular.
-Watch medications that can affect the levels of calcium in the body. Antacids containing aluminum can promote calcium excretion. Calcium is also lost during long-term use of other drugs, including certain antibiotics, diuretics, and steroids.

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Ward Off Obesity, Guidelines To Help Drop The Pounds

Being overweight is the most common nutrition-related health problem in North America, affecting more than 60% of all adults. Of these, more than 24% of Canadians and 35% of Americans are considered obese and are consequently at increased risk for an early death.

Obesity can cause physical problems such as shortness of breath, skin chafing, and difficulty moving around, making it hard to enjoy a normal life. Obese people have an increased risk of coronary heart disease, high blood pressure, stroke, diabetes, and certain types of cancer. Other health consequences include damage to the weight-bearing joints. This leads to osteoarthritis and disability, which perpetuate the vicious circle by restricting movement, leading to further weight gain.

Nutrition Connection
Eating too much is the key factor in obesity and weight gain. Here are some food-related guidelines to help drop the pounds:
-Limit calories. A diet providing about 1,500 calories a day for a woman and 2,000 for a man is a reasonable approach. Combined with a moderate exercise program, it should allow a loss of 1 to 2 lb (0.45 to 0.90 kg) a week. Watch empty calories. No foods need to be totally forbidden, but empty calories—those that don’t provide any nutrition—such as those in alcohol, sugary desserts, and high-fat, high-salt snack foods should be limited.
-Eat breakfast every day. Skipping breakfast is a lot like skipping rope: Neither gets you anywhere. Although lots of people think they’ll cut calories by cutting breakfast, the opposite is true. One national U.S. health and nutrition survey found that men who eat breakfast weigh about 6 lb (2.7 kg) less than men who skip it; women weigh 9 lb (4 kg) less.
-Eat high-fiber foods. Eat a bowl of brown rice topped with chickpeas and sautéed vegetables for lunch, and it’s likely you won’t want another bite until supper. High-fiber foods like these have few calories, little fat, and lots of bulk, which keeps you full. They’re also digested slowly. A great way to get a good dose of fiber is to start your day with high-fiber cereal.
-85,000 new cancer cases per year are related to obesity.
-Head for the salad bar. Greens and raw vegetables like carrots, zucchini, and broccoli are remarkably low in calories but high in water and slow-digesting fiber, so they tend to fill you up. But avoid creamy dressings, croutons, cheese, nuts, and other toppings that can add extra calories. Researchers have also found that people who eat a vegetarian diet weigh an average of 3 to 20% less than meat eaters.
-Nosh on protein. Make it a point to eat some protein from fish, chicken, or beans with every meal (and every snack, too). Studies have shown that people on high-protein diets that are also rich in low-glycemic carbohydrates (such as fruits and vegetables, beans, and whole-wheat pasta) are less hungry and lose more weight than people on low-protein, high-carbohydrate diets.
-Try low-fat dairy. People deficient in calcium tend to be hungrier. Enjoy low-fat dairy foods like milk, cheese, and yogurt to stay full and speed ftat loss.

QUICK TIP:
Assess your weight
Body mass index (BMI) takes into account your height and weight to determine if your weight is healthy. Find a BMI calculator online. If your BMI is 25 to 29.9, you’re overweight; 30 or more, you’re obese. Another measure that’s good to know is your waist circumference. An increased risk of developing heart disease, diabetes, and other health problems comes with a waist circumference greater than 35 in (88 cm) for women and greater than 40 in (102 cm) for men.

-Eat healthy nuts. Large studies have found that people who eat moderate portions of nuts regularly have a lower body mass index than those who don’t. The healthy fat in nuts helps people feel full.
-Avoid fad diets. Very low calorie diets or fad diets tend to lead to the yo-yo phenomenon, in which people lose weight, then quickly regain all they’ve lost and more. The additional weight is often even harder to shed.

Beyond the Diet
While maintaining a healthy diet is the primary way to ward off obesity, several other tips can help, including:
-Buddy up. The studies are unequivocal: People who attend support groups as part of a comprehensive weight loss program lose more weight than those who go it alone. Even less formal forms of support can help. Among those who embarked on the program with friends in a University of Pennsylvania study, 95% completed the program compared to only 76% of those who dieted solo.
-Move more. If you’re trying to lose weight, more activity is better. An hour or even 90 minutes of moderate exercise, or 30 minutes of vigorous activity such as jogging, strenuous aerobics, or fast-paced cycling, is ideal. Of course, anything you do is better than nothing, and consistency counts.
-Keep a journal. The biggest challenge is not losing weight but keeping it off. Most dieters regain all the weight they’ve lost within 5 years. Weighing yourself regularly and keeping track of your progress has been shown to help you maintain your results. Writing down what you’ve eaten and when you’ve exercised can not only keep you accountable, but it can help you uncover habits that may sabotage your weight loss. -Dodge obesogens. Chemical compounds that can disrupt metabolism, obesogens may lead to obesity. Bisphenol-A (BPA) in plastic bottles, high-fructose corn syrup in processed foods, and some pesticides and medications, including selective serotonin reuptake inhibitors (SSRIs), are all potential obesogens.

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Control The Pain Associated With Neuralgia

Neuralgia is any type of throbbing pain that extends along the course of one or more of the peripheral nerves. In some cases, doctors can’t find a cause; in others, the cause is an infection or underlying disease, such as arthritis, diabetes, or syphilis. Tumors, both cancerous and benign, can cause neuralgia, as do structural problems in which nerves become compressed or pinched. Sciatica, the throbbing pain that can extend from the lower back and buttocks to the feet, is one of the most common examples. Various medications, as well as arsenic and other toxins, can also produce neuralgia.

Nutrition Connection
-Maintain vitamin B12 levels. A deficiency of vitamin B12, found in all animal products such as poultry and beef, can lead to degeneration of the spinal cord and widespread neuralgia as well as pernicious anemia.
-Keep up vitamin B6. The long-term use of hydralazine (a powerful antihypertensive medication) or isoniazid (used to treat tuberculosis) can result in vitamin B6 deficiency, manifested by sensory loss and neuralgia. Anyone taking these drugs should follow a diet that provides extra B6. Good sources include lean meat, poultry, fish, spinach, sweet and white potatoes, watermelon, bananas, and prunes. A doctor may prescribe B6 supplements. Self-treating with high doses, however, can also damage sensory nerves.
-Pump up vitamin E. In rare cases, malabsorption problems resulting in low vitamin E levels can cause a type of neuralgia. Good dietary sources include nuts, seeds, wheat germ, vegetable oils, fortified and enriched cereals, eggs, poultry, and seafood. Doctors may also give supplements of 30 to 100 mg a day.
-Decrease alcohol consumption. Deficiencies of the B-complex vitamins can result in neuralgia involving numerous nerves throughout the body, a condition known as polyneuralgia or polyneuropathy. This condition often occurs in alcoholics, whose diets are generally poor.

Beyond the Diet
-Medicate to ease pain. Various medications can be used to control the pain associated with neuralgia. -Investigate other treatments. Other treatments may include physical therapy, nerve ablation, or local injections of pain-relieving medications.

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A few guidelines for healthy nails

Most nail problems stem from abuse— everything from picking and biting to overuse of polish removers, glues, and other harmful chemicals. In some instances, however, unhealthy nails actually reflect a nutritional deficiency or an underlying medical problem.

Old School
Gelatin, calcium, or zinc supplements aid nail health.
New Wisdom
Gelatin lacks the amino acids to give nails strength. And nails contain very little calcium or zinc.

Nutrition Connection
Here are a few guidelines for healthy nails:
-Bulk up on protein. To make keratin, a strong protein that’s a major component in skin, hair, and nails, the body needs high-quality protein from lean meat, poultry, fish, seafood, and other animal products. A combination of grain products and legumes will also supply complete protein.
-Add iron-rich foods. A common nutrition-related nail problem involves iron-deficiency or other anemias, in which the blood does not deliver adequate nutrients to the nails. Increasing the consumption of iron-rich foods—lean meat, poultry, eggs, seafood, dried apricots, and fortified and enriched cereals and breads—may be enough to cure mild iron-deficiency anemia. A doctor should be consulted, however, to determine whether the anemia is caused by other nutritional deficiencies or to chronic hidden bleeding. Never self-treat with iron supplements; they can lead to toxicity and many other serious problems.
-Check C levels. Vitamin C helps the human body absorb iron from plant sources. Thus, a balanced diet should include citrus fruits and a variety of other fresh fruits and vegetables.
-Try folate. Some types of anemia that affect the nails are caused by a deficiency of folate, an essential B vitamin. Whole grains, legumes, dark green leafy vegetables, peas, nuts, and orange juice are good sources of folate and other important B vitamins.
-Add more essential fatty acids. If your nails are brittle or flaking, the solution may be increasing your levels of essential fatty acids. These are found in foods such as fatty fish and flaxseeds.
-Make your nails as strong as a horse’s hooves. Long ago, veterinarians discovered that biotin strengthened horses’ hooves, which are also made from keratin. Swiss researchers found that people who took 2.5 mg of biotin a day for 5.5 months had firmer, harder nails. In a U.S. study, 63% of people taking biotin for brittle nails experienced an improvement.

Beyond the Diet
-Keep your nails hydrated. Rub a small amount of petroleum jelly, castor oil, or olive oil into your cuticle and the skin surrounding your nails every evening before you go to bed or whenever your nails feel dry.
-Wear rubber gloves whenever you do housework or wash dishes. Most household chores, from gardening to scrubbing the bathroom to washing dishes, are murderous on your nails. To protect your digits from dirt and harsh cleaners, cover them with vinyl gloves whenever it’s chore time.

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