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Category Archives: Nutrition

Do Americans Use Too Much Salt?

What is salt?

Salt is a mineral that is composed of sodium and chloride. It is needed by the body in small amounts to support normal functioning of tissues and muscles.

Health experts recommend getting anywhere from 1500 to 2300 mg of salt per day. However, studies have shown that most people exceed this amount. The average person gets around 3500o mg of sodium per day and this is 50 percent above the recommended intake. In fact, almost 90 percent of adults and children in America exceed the recommended salt intake.

What are some of the dangers associated with eating too much salt?

Excessive salt intake is associated with some of the following health conditions:

*Hypertension*- A high level of salt causes the body to retain more water. Water retention puts more stress on the heart and this leads to high blood pressure. High blood pressure is a serious health problem that increases the risk of stroke and heart attack.

*Kidney Stones*- Excess salt can crystallize and form kidney stones. Additionally, excessive salt can also cause the body to secrete more calcium. This also increases the risk of kidney stones.

*Mineral Imbalance*- The body has to have the right balance of sodium and potassium to function properly. When there is too much salt in the blood, this balance is thrown off.

How to reduce salt intake

*Do not add table salt too food*- Passing the salt can help drastically cut one’s sodium consumption.

*Eat less chips, pretzels, pizza, processed meats.-These foods are naturally high in sodium and should be eaten sparingly. It is also important to note that canned vegetables have a high sodium content. For that reason, people should try to eat as much fresh fruit and vegetables as possible.

What Is Lactose Intolerance And How Can I Know If I Am

Lactose intolerance is an inability to digest milk and other dairy products. Lactose or milk sugar is the culprit in this condition. If you find that drinking a cup of milk or eating foods loaded with cheese causes gastric upset, you may be lactose intolerant. This could lead to asking the question, what is lactose intolerance and how can I know if I am?

In order to digest lactose, the body must produce an enzyme called lactase. Persons that do not produce enough lactase have difficulty in digesting milk and dairy products. In babies, this enzyme is necessary to digest mother’s milk.

Lactose intolerance is common in premature babies, but children born full term do not usually show signs until later in life. The problem is also more common in some races than others and in African Americans children may show signs as early as age 2. In Caucasians, children usually do not show problems with lactose until age 5. People with a northern or western European heritage are less likely to be lactose intolerant than are those who trace their ancestry to the Mediterranean, Africa, Asia or Native America.

By age 20, 30 million Americans will display some type of this condition. In adults, the problem is not dangerous, and in addition to heredity may be traced to infections of the small intestine, intestinal disease or bowel surgery.

Since other intestinal problems may cause similar symptoms, a doctor may want to perform some tests to diagnose lactose intolerance. Tests include a lactose tolerance test, lactose-hydrogen breath test, stool pH and Enteroscopy.

People with the problem can improve their symptoms by decreasing the amount of milk and milk products consumed. Even with low lactase levels, it may be possible to drink up to half a cup of milk without problems, but larger servings of a cup or more can cause problems.

Since avoiding dairy products leads to a lack of calcium, it is important to take steps to ensure the diet provides enough of this mineral. Be sure to include calcium enriched foods as well as those naturally rich in the mineral. In addition, it is a good idea to speak with your doctor about the need for a calcium supplement.

Are There Any Health Benefits To Coffee At All?

Coffee is undeniably one of the most popular drinks all over the world. In fact, there are those who ask if are there any health benefits to coffee at all. Well, the fact is that coffee, when consumed in reasonable amount or in moderation, has several health benefits.

Among the benefits found in coffee include the presence of antioxidants. Research studies indicate that caffeine found in coffee contains a high level of antioxidants. This compound is abundantly present in plants like blueberries and pomegranates. Antioxidants are very powerful because they help the body battle against harmful molecules that cause grave damage to the human body cells.

In addition, coffee is also known to prevent certain diseases. For example, regular coffee drinkers are found to have a lesser chance of acquiring or developing type 2 diabetes. Researchers from Harvard University Medical School have also indicated that because of the high levels of potassium and chromium in coffee, type 2 diabetes is less likely to develop. This is due to the fact that these two elements can help the body utilize insulin more efficiently.

So in case you ask if there are any health benefits to coffee, the answer is a resounding yes. Naturally, coffee is a diuretic drink. This means that it can easily remove all the fluids in your body. The certainty of going to the toilet is absolute. You will find yourself urinating too often. So you might want to find the perfect time to drink coffee especially if you are busy at work.

In conclusion, regular intake of coffee can have major health benefits. Now, you can feel more confident when you drink coffee knowing that your body can also benefit from it. Just remember not to drink too much of it every single day of your life.

Just How Can I Eliminate Free Radicals From My Body?

Considering the attention routinely given to discussing the potentially harmful effects of free radicals in both medical and fitness literature, many people are well aware of the need to protect their bodies from the damage that they may cause. While the desire may be present, you may ask yourself how can I eliminate free radicals from my body without a clue as how to proceed. This may lead to trying an extreme approach, only to end up feeling worse than you did initially. A bit of patience and moderation, however, may help eliminate these unneeded elements and substantially improve your health.

If you are unaccustomed to fortifying your body primarily with foods that promote the release of good radicals and block and flush out harmful ones, starting with a complete diet overhaul may be extremely disruptive to your digestive system. Even healthy fruits and vegetables taken in suddenly may leave you feeling sluggish, bloated, and ready to return to your previous diet. A better approach would be to gradually increase your intake until you can comfortably enjoy five or six servings of fruits and vegetables each day.

Eating fruits and vegetables that are high in antioxidants is likely the best way to cleanse your body, as well as reduce your risk for cancer, heart disease, and strokes. Accordingly, eating pure foods that contain substantial amounts of vitamin C, vitamin E, and beta-carotene will supply your body with powerful antioxidants. If oranges or other traditional citrus fruits are not to your liking, kiwi, leafy vegetables, red or green peppers and potatoes are good choices for getting enough vitamin C, and eating whole grains, spinach, avocados, or legumes are great sources of vitamin E. Eating your favorite dark yellow fruits or dark green vegetables will be good ways to get enough beta-carotene, and help you say farewell to harmful free radicals.