Fat is probably the most maligned, misjudged, and misunderstood of all the macronutrients. In truth, the body needs healthy fats, called essential fatty acids, in very small amounts to maintain many life-sustaining physiological functions. Good fats are the building blocks for hormones and cell membranes, and are responsible for healthy nerve conduction. Essential fatty acids eaten in small amounts help us to control our weight by slowing down and regulating the rate at which sugar (glucose) enters the blood stream. This controlled release of glucose enhances good blood sugar control.
Essential fatty acids are commonly found in fish, seeds, nuts, and plants. Olive oil, canola oil, flaxseed oil, almonds, and avocados are examples of healthy sources of fats. Omega-3 oils from fish (salmon and sardines) or fish oil supplements are also healthy essential fats. Be aware, however, that there are fats that are potentially harmful to the body. Some margarines and other hydrogenated oils are potentially harmful, for example, because they are trans-fatty acids. Fats that have been artificially altered to preserve their shelf life-a process that is harmful to your cells may be Trans-Fatty Acids. Trans-fatty acids resemble essential fatty acids, making it difficult for cell membranes to distinguish between the two kinds of fat. However, when trans-fatty acids do enter a cell, they cannot perform the normal functions that essential fatty acids do. They trick your body and do damage because the body doesn't know how to distinguish between the good and the bad, thus opening the door for significant health problems.
Saturated fats are also potentially harmful to the body. For the most part, they are found in animal proteins such as red meats and dairy products. Saturated fats should be eaten less frequently than essential fatty acids. Trans-fats should be altogether avoided whenever possible. READ YOUR FOOD LABELS!! Foods that are high in fats, "mono-and polyunsaturated", but low in 'saturated fat', are generally GOOD foods that should be eaten in moderate amounts.
Fat is probably the most maligned, misjudged, and misunderstood of all the macronutrients. In truth, the body needs healthy fats, called essential fatty acids, in very small amounts to maintain many life-sustaining physiological functions. Good fats are the building blocks for hormones and cell membranes, and are responsible for healthy nerve conduction. Essential fatty acids eaten in small amounts help us to control our weight by slowing down and regulating the rate at which sugar (glucose) enters the blood stream. This controlled release of glucose helps you avoid getting a quick sugar rush and further enhances good blood sugar control.
Essential fatty acids are commonly found in fish, seeds, nuts, and plants. Olive oil, canola oil, flaxseed oil, almonds, and avocados are examples of other healthy sources of fats. Omega-3 oils from fish (salmon and sardines) or fish oil supplements are also healthy essential fats. Be aware, however, that there are fats that are potentially harmful to the body. Margarine and other hydrogenated oils are potentially harmful, for example, because they are trans-fatty acids. Trans-fatty acids have been artificially altered to preserve their shelf life-a process that makes these acids harmful to your cells. Trans-fatty acids resemble essential fatty acids, making it difficult for cell membranes to distinguish between the two kinds of fat. However, when trans-fatty acids do enter a cell, they cannot perform the normal functions that essential fatty acids do, thus opening the door for significant health problems.
Saturated fats are also potentially harmful to the body. They are found in red meats and dairy products like cheese and milk. Saturated fats should be eaten less frequently than essential fatty acids. Trans-fats should be altogether avoided whenever possible. READ YOUR FOOD LABELS!!
Did you know that you can easily manage your diabetes just by engaging in exercise? There are exercises that have a good effect on the glucose levels of those suffering from type 2 diabetes. When you engage in exercise, you expend a lot of energy from the glucose found in your muscles. At first, the body simply uses up the glucose which is traced from your muscles’ glycogen. It is in your bloodstream where this glucose is found. Engaging in exercise means your blood glucose levels will not get lower. Additionally, your body also releases additional glucagon and hormones. These are important because they break down your liver’s stored fats, turning it into more glucose you can expend.
Engaging in exercise means your body improves; it develops a better sensitivity when it comes to insulin, as well as allowing you to be more in control of your glycemic index. Exercise indeed has a good effect on a patient’s glucose level. This is good news for people who have type 2 diabetes. A lot of research indicates that patients of diabetes gain more control over their glycemic as soon as they get used to a regular exercise program. On the other hand, people who do not engage in exercise find no improvement on their glycemic control. Since exercise improves your insulin sensitivity, you will also need less medicines in order to control the levels of your blood sugar. There are, of course, people who become at risk for hypoglycemia due to the combined effects of their diabetes and engaging in high stress exercise. This happens during exercise and after it, too.
If you think about it though, people can also be at risk for hyperglycemia simply for having poor control over their diabetes. Therefore, the leaders in this field recommend engaging in moderate exercise for a minimum of 2 hours and 30 minutes, or 90 minutes if they want to do vigorous exercise. In light of this, the frequency of the routine is more important that the kinds of exercise one engages in. There are many researches wherein an abundance of benefits result from both weight training as well as aerobic activity. Of course, sometimes patients should not engage in vigorous exercise especially when they have cardiac conditions or they are more prone to developing injuries as a result. It is better if they start of slow and get used to a light intensity program instead.
About the Author – Su Rollins writes for http://www.hypoglycemicdiet.org A hypoglycemia diet plan, her personal hobby blog focused on tips to prevent and cure hypoglycemia using the right diet and nutrition.
Parathyroid hormone (PTH) is the main regulator of how much calcium is absorbed or released from your bones. Calcium is the main structural component in bones which give them their rigidity. If your cells get too much parathyroid hormone, the bones will release too much calcium into the bloodstream resulting in a condition known as osteoporosis. Osteoporosis is a condition wherein bone mass is reduced due to the depletion of calcium and bone protein. Osteoporosis can leave a person susceptible to bone fractures and postural abnormalities. Osteoporosis is a progressive condition that worsens with age. To understand osteoporosis, it is helpful to understand the basics of bone formation. Bone is living tissue that is constantly being renewed. Old bone is broken down and removed and new bone is built to replace it. During the first third of our life, more bone is produced than is removed, reaching its maximum mass and strength by the mid-30s. After that, bone is lost at a faster pace than it is formed, so the amount of bone in the skeleton begins to slowly decline. Most cases of osteoporosis occur as an acceleration of this normal aging process, which is referred to as primary osteoporosis. Other causes of this disease may be brought about by other disease processes or prolonged use of certain medications. That is called secondary osteoporosis. Here we are talking about secondary osteoporosis since we are referring to a diseased parathyroid gland. The sole purpose of the parathyroid glands is to control calcium within the blood. Calcium is essential to life, and is used primarily for three things
1. To provide the electrical energy for our nervous system. Calcium is what the nervous system of our body uses to conduct electricity.
2. To provide the electrical energy for our muscular system. Our muscles require calcium to contract. When calcium levels are not correct, people can feel weak and have muscle cramps.
3. To provide strength to our skeletal system.
The single major disease of parathyroid glands is over-activity of one or more of the parathyroids which make too much parathyroid hormone causing a potentially serious calcium imbalance (too high calcium in the blood). This is called hyperparathyroidism.
Calcium is the only mineral that has its own regulatory system. (the parathyroid glands) It is not a common cause of osteoporosis, but an important one to be aware of when facing symptoms for diagnosis and treatment.
Symptoms of parathyroid disease are:
Loss of energy Loss of memory
Loss of concentration Heartburn
Depression Thinning Hair
Osteoporosis and Osteopenia Kidney Stones
Bones hurt High Blood Pressure
Trouble sleeping Recurrent Headaches
Tiredness Arrhythmia
Irritable Decrease in sex drive
Most people with hyperparathyroidism will have about 5 of these symptoms. The only treatment available is to have the parathyroid glands removed. Fortunately, if you choose an experienced parathyroid surgeon, a minimally invasive operation can be performed to remove only the gland that went bad. If you’re reading this and you’re in the first third of your lifespan, then make sure you build your bone density now while your bones are still growing, by getting enough calcium in your body. If you’re out of that first third, then continue to get your calcium with foods such as dark green vegetables, nuts, orange fruits, sardines and dairy. As you age, consider a calcium supplement, especially if you are a woman. Woman are more susceptible to osteoporosis due to their hormonal make up.
Not getting enough sleep is dangerous to your health. Sleeping is essential to keeping our bodies running optimally. Our immune system functions optimally if we go to sleep by 10 p.m. As we sleep, physical repair takes place between approximately 10 p.m. and 2 a.m. Our immune system kicks into high gear, eliminating cancer cells, bacteria, viruses, and other harmful agents. Then from about 2 a.m. to 6 a.m., we enter a stage of psychic regeneration. During this time, the brain releases chemicals that enhance our immune system. Throughout the night, we experience rapid eye movement (REM) sleep states and non-REM sleep, alternating between light sleep and deep dream states. This is how we process the mental and emotional events of the previous day and refresh our minds for the day ahead. Most people need a minimum of seven or eight hours of sleep to repair and refresh the body and mind. Without sufficient sleep, the immune system suffers because it can’t keep up with its repair work. This creates the opportunity for disease processes to begin. Moreover, if cortisol is elevated at night-say, because you are anxious, these immune functions can become compromised, which ultimately leads to illness and disease.
Cortisol is a hormone which has many functions. It helps the body use sugar (glucose) and fat for energy (metabolism), and it helps the body manage stress. Cortisol regulates the immune system. In normal people, cortisol levels are very low at bedtime and at their highest just after waking. Have you ever wondered why your cold or flu symptoms get worse at night? It's because cortisol production regulates your immune system on a 24-hour cycle. As cortisol levels drop at night, your immune cells become highly active. The immune cells kill large numbers of bacteria and viruses, causing greater mucous production. As a result, you experience more congestion and coughing as your body attempts to get rid of the mucous. At daybreak, when cortisol levels rise, the activity of the immune cells tapers off. The immune cells then reset and recondition themselves in preparation for the next nightly cycle.
Growth hormone released during sleep is also important for fat loss
It is not just lack of sleep that negatively affects body fat percentage and the risk of chronic disease—poor sleep quality does as well. Deep sleep is accompanied by an increased secretion of growth hormone necessary for repairing and rebuilding body tissues like muscle and bone. It also helps to negate the bad effects of cortisol. Growth hormone naturally decreases with age and also with increased abdominal fat, leading to a viscious cycle of fatigue, excess stress hormone and increased abdominal fat.
As you can see, sleep is essential for our bodies to repair and maintain optimum immune function.
How do you get a good beauty sleep?
1. Get enough sleep. Seven to nine hours of sleep per night is optimal for adults. For most persons schedules, aim to get to bed before 10 or 11 pm. Listen to your natural circadian rhythms, as this is the body’s recovery period. Make sleep a priority!
2. Improve the quality of your sleep. Do not exercise too late in the evening—it elevates your stress hormones and raises your body temperature which may make it difficult for you to fall asleep. Be sure to sleep in complete darkness to optimize the release of melatonin. Melatonin is a hormone which is essential to healthy sleep patterns and it also helps reduce the negative effects of cortisol.
3. Reduce your stress and adopt methods to manage your stress more effectively. Massage, exercise, acupuncture, meditation—even kissing—all are effective ways to reduce levels of stress. Some herbs have stress reducing qualities. These include herbs like ashwagandha, Siberian ginseng, relora and plant sterols as well as the supplement phosphatidylserine.
4. Regulate blood sugar levels. Eating regularly will avoid swings in blood sugar levels. Stay away from sugar and excess caffeine and follow a healthy eating plan that balances protein, carbohydrates and fats.
