Minggu, 08 Mei 2011

OMEGA-3: THE HEALTHY FAT


OMEGA-3: THE HEALTHY FAT     
by Dedi kurniawan



We hear a lot about fats especially saturated and trans-fats (hydrogenated and partially hydrogenated fats and oils) that have been linked to a number of serious health problems.  However, polyunsaturated fatty acids or good fats have been designated essential fatty acids (fats we cannot make ourselves) that may actually help protect against degenerative diseases.

Omega-3 is a polyunsaturated fat that research shows has significant health benefits.  The research began in the 1950s when scientists investigated the diets of the Inuit (Eskimos) in Greenland.  Their food consumption was high in fat but they had a low incidence of heart disease.  Their secret was a diet consisting mainly of fish that swim in cold ocean waters that are recognized as rich sources of omega-3s.

There are two families of omega-3 fats:  The most important is the "marine" omega-3s consisting of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in oily cold-water fish such as salmon, herring, sardines, mackerel and albacore tuna.  The other omega-3 is called alpha-linolenic acid (ALA) found primarily in flaxseed, some nuts (walnuts) and vegetable oils such as canola, soybean, flaxseed and olive oil. Although alpha-linolenic acid is an important source of omega-3 fatty acids and should be incorporated into a healthy diet, scientific evidence is more supportive of the health benefits of fish oils EPA/DHA than the plant derived ALA.

Numerous studies acknowledge that intake of the recommended amounts of EPA and DHA in the form of fatty fish or fish oil supplements have a beneficial effect on cardiovascular disease.  The findings show significant lowering of blood triglycerides, (a type of blood fat involved in the development of heart disease), help with prevention of heart disease, slight reductions in blood pressure and lower risk of heart attack.  Other important health benefits may exist although the evidence is not as conclusive.  These include decrease of stiffness and joint tenderness, help with depression, eczema, bipolar disorder, Crohn's disease, cancer prevention, asthma, psoriasis, allergies, arthritis, rheumatoid arthritis, Alzheimer's, hyperactivity in children and impaired mental function in middle-aged adults.

The American Heart Association recommends eating fatty cold-water fish at least two times per week for healthy adults.  The fish should not be fried, as frying will damage the omega-3 oils.  Some people are not fond of fish, while others may be concerned about mercury associated with certain fish.  These individuals and people that consume less than the recommended two serving of oily fish per week may benefit from using fish oil supplements. Look for capsules labelled as "pharmaceutical-grade fish oil, guaranteed free of pollutants, enteric-coated and free of pollutants."  Vitamin E is often included in the capsules to help prevent oxidation.

A healthy person should look for fish oil supplements containing at least 400 (mg) EPA and 200 (mg) DHA to receive health benefits.  The capsules are best tolerated with meals. The Heart Association suggests supplementation with 2 to 4 g of EPA plus DHA each day can significantly lower blood triglycerides, especially in persons with marked elevations.  Persons with known heart disease need at least 1 g  (1000) mg of EPA plus DHA each day according to the American Heart Association.  This amount can be obtained from eating cold-water fish or fish oil capsules.  The blood pressure lowering effect of fish oil supplements seems to be dose-dependent-the higher amounts producing the greater reduction.

High dose levels of fish oil preparations greater than 3 g  (3000 mg) of omega-3 fatty acids may increase the risk of bleeding.  A physician should be consulted before using fish oil (especially at doses greater than 3 g per day) if there's a history of coronary heart disease, prior to surgery or taking medications such as aspirin, antiplatelet drugs, anticoagulants, nonsteroidal anti-inflammatory agents.  Diabetics should also be monitored as fish oil may slightly lower blood sugar levels.  Young children and women who are pregnant, breastfeeding or might become pregnant should limit their consumption of fish as some species may contain harmful contaminants.  However, most high quality fish oil preparations are usually free of toxins.

The Different Kinds Of Tea


Black, Green, White And Oolong:
    The Different Kinds Of Tea     
by Dedi kurniawan

Tea is a favorite beverage of mine, one that I drink daily, because for me, it is a kind of "comfort food". Many of my fondest memories come from times that I have drunk this flavorful brew, with my grandmother, mother, sister or daughter. In creating these special memories, the kind of tea that I drink is almost as important as the people with whom I share it. Knowing the different kinds of tea and how they taste, is  to me, an essential part of the total tea drinking experience.

All teas are derived from the same tea bush, the camellia sinensis. The different kinds of tea that are sold today are all made by the manner in which the plant's leaves, twigs and buds are processed and can be categorized as either black, green, white or oolong.

Black tea is derived from leaves that have been fully oxidized. Oxidation occurs when the enzymes in the plant are released, changing the color to a darker hue. The beverage produced from black tea leaves is dark brown to reddish brown in color and has a strong, robust taste. Black tea accounts for seventy percent of all tea produced and consumed and its more popular varieties include English Breakfast Tea, Darjeeling and Irish Breakfast Tea.

Green tea comes from freshly picked leaves and is not oxidized at all. The beverage produced from green tea leaves is greenish-gold in color and it has a lighter taste. This tea accounts for about ten percent of the world's production and consumption. The tea is known for its medicinal and health benefits.

Oolong tea leaves are only partially oxidized. The beverage produced from these leaves in taste and color is, therefore, somewhat of a cross between black and green tea. This tea accounts for only three percent of the world's production and consumption.

Unlike the other three kinds, white tea is produced, not from open leaves, but from the buds of the tea bush. It has a light sweet taste and is difficult to find on today's market. It may have many of the health benefits of green tea.

Herbal teas are not produced from the leaves of the camellia sinensis bush, but from herbs and flowers. Unlike the others, they are not true teas, but actually tisanes. The most famous herbal tea is chamomile.

Many teas have additives to enhance their flavor. My favorite tea is Earl Grey, a black tea with the oil bergamot added. Other teas can have spices, such as cinnamon or fruits, such as apple or currant added to provide flavor and produce a unique blend.

Of course, determining the right kind of tea for you depends on your own personal taste preferences. Today, tea can be found in the supermarket, in specialty stores, or even online. Find the right tea for you and create your own special memories.

Natural Stress Relief - Without a Doctor!


Natural Stress Relief - Without a Doctor!     
by Dedi kurniawan

Are you looking for stress relief? No drugs, no meditation? Have you ever thought about taking up a craft? In fact, doing a craft is a prescription for good health. And more importantly you do not need to be good at the craft to benefit!
    
Imagine feeling more relaxed. See yourself smiling, pleased with your efforts. All this can be yours - once you start enjoying a hobby.
   
A craft can be any hand made project that you take pleasure in doing - it could be painting, needle work, knitting, home decoration, wood work. Medical studies have shown that there are physical, psychological, and spiritual benefits from having an active interest in crafting.
   
One study of 30 female heart patients reported in the American Journal Medical Association showed a significant decrease in heart rate, blood pressure, and perspiration rate while the subjects completed a simple craft project.
   
Hobbies and crafts provide a distraction from the pressures and stresses of everyday life. When you're engaged in your craft project your mind is concentrating on the project, this stops you thinking about everyday problems.
   
There is a tremendous feeling of satisfaction when you have completed a craft project. The final piece is all your own work. It is good to have something tangible, something that you can hold and admire.
   
Another major benefit is that it keeps your brain active - learning is important for keeping your brain "in shape". The size and structure of the neurons in your brain and the connections between them actually change as you learn.
   
Crafts are an intellectual activity which helps to keep your brain healthy. You can exercise your brain as you enjoy your craft. A win-win situation!
   
Many of the finalists in the Learning in Later Life Campaign 2000 to find England's oldest and most inspiring learners had crafts, especially painting, as their pastimes.
   
England's Oldest Learner was Fred Moore who was then aged 107 years. Fred continued with art classes until he died at the age of 109. The manager of his residential home said "Fred was a remarkable chap. He kept his memory, going back to the death of Queen Victoria, and always retained his great sense of humour."

GET THE SKINNY Diet to Get It Off, Exercise to Keep It Off!


GET THE SKINNY     
Diet to Get It Off, Exercise to Keep It Off!
By Dedi kurniawan
Most people understand that in order to lose weight, you have to use more calories than you’re taking in. It’s the principle of energy balance: if you consume more than you burn, you’ll gain weight; if you burn more than you consume, you’ll lose weight.

Of course, there are a lot of factors that complicate that very distilled explanation, but that’s the core of the matter. So in an increasingly overweight world, billions of dollars are spent trying to find a painless, magic combination for the two-pronged prescription for weight loss: diet and exercise. Some of us devote our lives to the search for the most painless way to eat less and move more so that we can lose weight, improve our health and feel good.

For many people, it could actually be much easier than the awful challenge they’ve anticipated, but it would help to understand the two parts of the weight-loss prescription and the roles they play. Research shows that for most overweight people, the prospect of exercising is the most daunting obstacle in any weight-loss attempt. That’s not surprising. Starting a workout regimen can make a person feel quite vulnerable. Most of us feel a little uneasy starting something new, even when it doesn’t involve something as personal as our body image. And for most overweight people, physical activity is a pretty unfamiliar experience, or at least a long-lost one.

On the other hand, we’re all familiar with the dietary side of the equation. Everybody eats. And mentally, it’s less of a challenge to contemplate changing what you’re already doing, than it is to imagine starting something that’s not already part of your life, like working out. So of the diet/exercise duo, the dietary changes usually seem less threatening to people.

And the good news is that the way to start losing weight just happens to be in the diet, not in the daunting exercise component. Here’s why: Most people understand the energy balance principle in theory, but they don’t understand how much activity it actually takes to burn off say, a hamburger and fries. And they don’t realize that the main purpose of exercise in a weight management program is not really to burn off the lunch you’re eating today, but to retool and train your body’s systems so that they’re better at burning up the lunches you’ll be eating a month, a year, or two years from now.

Consider: Exercise alone won’t take off 50 pounds of excess weight. That would demand a phenomenal caloric output, one that would literally be impossible for most of us. That’s because the majority of the energy we burn is used up not in our physical movement and activities, but in simply metabolizing our fuel and supporting essential systems.

For instance, you’ll burn about 100 calories in an hour of good walking. But you’ll burn about 60 calories in an hour of good sitting around!

If you're trying to take weight off, you've got to adjust the diet, and as we've noted, most people
really find that an easier place to start. I often have patients start with a dietary approach alone. Once their dietary changes have easily taken off a few pounds, without exercise, increasing their activity level doesn’t seem so intimidating. In fact, most people are raring to go, excited to see what a difference it will make to increase their energy expenditure.

And what researchers have found is that when people add 30 minutes of moderate, intensity activity each day, taking three 10-minute walks, for instance, the biggest difference shows up for people who had been unfit and sedentary. Their cardiovascular fitness levels were twice as good as folks who did not undertake the 30 minutes of activity, and their death rates were half those of their inactive counterparts.

But there is a point of diminishing returns with the exercise. Health effects improve commensurate with the amount of activity, up to about that 30-minute point. But increase the time to 40 minutes, and researchers found that measures of fitness on average people only improved about 10 to 15 percent for that 25 percent more activity.

And interestingly, the exercise effect doesn’t show up much in initial weight loss results at all, with the data indicating that the added exercise only accounted for about a one- to two-pound additional loss over a six-month period.

But before you decide that it’s not worth the effort, remember what we said about the purpose of exercise in a weight management program. It’s not  to burn up your lunch, it’s to train your body to burn all your lunches better. This is borne out in study after study showing that while exercise doesn’t make much difference in initial weight loss, it’s absolutely essential to maintaining a loss.

That’s because along with the improvements in cardiovascular health, pulmonary function, immune health, reduced risk of diabetes and hypertension and all the other health benefits, remember that the exercise is making your body burn more calories in general, ramping up the metabolic rate so that your body is naturally burning more, even during those minutes of good sitting around. While I encourage everyone to become more physically active eventually, it’s actually not a good way to begin for those whose bodies are extremely stressed by their excess weight. When people have started to have improved health and better mobility just from their dietary changes, it will be both safer and more appealing to start a gentle exercise regimen.

But no two people are the same, so it’s fortunate that scientific breakthroughs are making it easier to tailor a solid, medically based weight-loss program to the individual physiology of each patient. And while modern conveniences have removed most of the physical labor from the average person’s lifestyle, they’ve also enabled us to have access to fresh fruits and vegetables year-round, so it’s not too hard to enjoy a well-rounded diet, even as we’re cutting back on how much we eat.

But if you are that unusual individual who simply does not want to change eating habits and prefers to just try to “work it off,” you’ve got your work cut out for you.

With that average of 100 calories burned in an hour of walking, you could start your day at 6 a.m. with your favorite McDonald’s breakfast, weighing in at just under 600 calories. If you started walking right after breakfast, you’d burn that off right about lunch time. And if you had two slices of pizza and a soda for lunch, then started walking again, you’d have that burned off by about 6:30 or 7 p.m., then you’d better plan on having a light dinner, because there just aren’t that many hours left in the day.

THROUGH THICK & THIN:
When we talk about energy balance, it’s not just a matter of numbers in, numbers out. You’ve got to have a balanced lifestyle, too. Eating better and eating less is the way to start losing weight, but exercise is essential to teaching your body how to burn calories more aggressively, so you can keep the weight from creeping back on.

Lycopene Effective with Prostate Cancer Treatment


Lycopene Effective with Prostate Cancer Treatment 
by Dedi kurniawan

Men with prostate cancer who take supplemental lycopene in addition to surgical removal of the testicles may experience less active disease, less bone pain, and live longer than those who only have surgical removal of the testicles, according to a new study in British Journal of Urology International (2003;92:375-8). This is exciting news for millions of men who have to undergo aggressive treatment for advanced prostate cancer.
   
Prostate cancer is the most common cancer found in men over the age of 50 years, with more than 200,000 new cases each year in the United States. The cause of prostate cancer, like many other cancers, is unknown; however, some studies suggest alterations in testosterone metabolism may play a role in its development. Prostate cancer is generally slow growing and may not cause any symptoms until late in the disease. Symptoms may include frequent or painful urination, dribbling after urination, sensation of incomplete emptying of the bladder, or blood in the urine. The symptoms of prostate cancer are similar to those of a non-cancerous condition called benign prostatic hyperplasia (BPH), so men experiencing these symptoms should consult their physician for an accurate diagnosis.
   
In the new study, 54 men with advanced prostate cancer were randomly assigned to have surgical removal of the testicles (orchidectomy) alone or orchidectomy plus oral supplementation with 4 mg of lycopene a day. Measurements of PSA (a blood marker of prostate cancer activity), bone scans, and urinary flow were taken initially and every three months for two years. Men receiving lycopene started on the day of their surgery.
   
After six months, PSA had significantly decreased in both groups, indicating a reduction in prostate cancer activity. However, PSA levels in those receiving lycopene were more than 65% lower than in those who did not receive lycopene. After two years, PSA levels in the lycopene treatment group had fallen into the normal range, while those who only underwent surgery still had PSA levels more than twice the upper limit of normal. Urinary symptoms significantly improved in both groups, but better improvement was again observed in the lycopene group. The lycopene group also experienced less bone pain.
   
The survival rates after two years in the lycopene-plus-surgery group and surgery-only groups were 87% and 78%, respectively, a statistically significant difference. No adverse side effects were observed in men taking lycopene.LycopeneLycopene is one of a group of compounds called carotenoids. It is found in high amounts in tomatoes.
   
The findings of this study corroborate the findings of other similar studies examining the effectiveness of lycopene in the treatment of prostate cancer. However, the amount used in the current study (4 mg per day) was substantially less than the amounts used in other studies (30 mg per day). It may also help stimulate the immune system and has been shown to cause cancer cells to die on their own. Although more research is needed to clarify what amount of lycopene is most effective, men with prostate cancer may benefit from taking daily lycopene supplements. Eating one moderately sized tomato a day also provides approximately 4 mg of lycopene. Other tomato products, such as an 8-ounce portion of tomato juice or tomato paste may provide up to 25 mg of lycopene.