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Healthy Tips

Dine Out Without Clogging Your Arteries

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Keep calories and fat in check with these pointers.

An Unhealthy Ritual

Eating out has become a ritual in our busy lives. Unfortunately, it has become increasingly harder to dine at restaurants and maintain a healthy diet. Learn to navigate your favorite menus by keeping these simple pointers in mind.

From longer workdays to busy after school schedules, most people don’t have the time to prepare a home cooked meal. Given today’s “on-the-go” lifestyle it may come as no surprise that the typical American eats out about four times a week. The problem with dining out is that, with the ironic exception of fast-food restaurants, there’s rarely any nutritional information available on menus. And most restaurant food isn’t as healthful as what you’d prepare at home.

Nutrition researchers at the University of Memphis found that women who ate out 6 to 13 times a week consumed about 300 more calories, 19 more grams of fat, and 400 milligrams of sodium than women who are out five times a week on average. Furthermore, another survey found that those who dined out ate up to 25 percent fewer fruits and vegetables than those who ate at home.

Fortunately, a healthy diet doesn’t mean you have to give up dining out for good. In fact, the advantage of eating out is that you can plan ahead in terms of what you’ll order. By learning how to navigate restaurant menus, you can dine out while keeping calories and fat in check.

Conquering the Chains
From Applebee’s to Red Lobster, the chaining of American eateries has taken hold across the country. Unfortunately while these restaurants offer a convenient meal, many seem to specialize in fatty foods. Even a seemingly innocuous Chinese chicken salad often comes with chunks of fried chicken. Considering a patty melt? Assuming it comes with a side of fries, you could be getting an astounding 2,000 calories along with more than 50 grams of fat, more than 25 of them saturated. And you know those trendy blooming onions served at many steakhouses these days? The Center for Science in the Public Interest (CSPI) found they contain 2,100 calories and 18 grams of trans fat.

When eating out, bigger is not always better :
Another major nutritional minefield is portion size. A CSPI survey found that restaurants often serve two to three times more than food labels list as a serving.

These statistics can make healthy eating seem like an impossible task. Keep these top five points in mind to make it through your dining-out meal with your arteries intact
:

Ask for a doggie bag when you place your order: Put half in the box, close it up, and dine happily on the rest with the knowledge that you’ve now got lunch or dinner for tomorrow. Or split an entrée.

Read between the lines : Any menu description that uses the words fried, creamy breaded, crisp, or stuffed is likely loaded with hidden fats Рmuch of it saturated or hydrogenated. Also skip anything saut̩ed in butter or served with a cream or cheese sauce (au gratin). And stay away from anything fried. Choose items that are baked or grilled instead.

Practice safe salads : Salads are a great way to get your vegetables at a restaurant, but many are loaded with hidden hazards: creamy dressings, bacon bits, fried noodles, etc. The typical Caesar salad in most restaurants contains 36 grams of fat. The solution? Ask for a salad with an oil-based dressing on the side, then spoon the dressing on yourself. Better yet, dip your fork in the dressing, then spear a piece of lettuce.

Change the menu : Don’t be afraid to ask the waiter for a change in how your food is prepared. For instance, request that the salmon be grilled with a brushing of olive oil instead of butter, or ask for your pasta with steamed vegetables and a bit of olive oil instead of the cream sauce. If your meal comes with fries, ask for a side of steamed vegetables or wild rice instead.

Find the vegetables : It’s all too easy to get through an entire restaurant meal and realize you haven’t eaten a vegetable or fruit (and no, we’re not going to count the French fries or onion rings). So make sure you get a salad, stir-fry, or other entrée that includes veggies or fruit.

From : Cut Your Cholesterol

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News on Health & Science

Why boys are brats

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The first Indian genetic study on a common behavioural disorder explores why inattentiveness and hyperactivity are more common in boys than in girls. G.S. Mudur reports .

Mothers who carry a ‘faulty’ version of the MAOA gene prefentially hand it down to their sons.

The exact biological basis for boys appearing naughtier than girls has long eluded scientists, but Calcutta-based geneticist Kanchan Mukhopadhyay has stumbled upon something that may at least partly explain why more boys than girls get into trouble in school and at home.

Mukhopadhyay has been looking for genes that might help unravel the complexity of attention deficit hyperactivity disorder (ADHD) — a behavioural disorder so common that psychiatrists expect two children in every class of 40 to have it. It’s a condition marked by inattentiveness, impulsive action and hyperactivity, and surfaces typically during early school years. Most children diagnosed with ADHD while in school continue to have the symptoms in adolescence and adulthood.

Now, in a study of a medium-sized gene on the human chromosome X — one of the two sex chromosomes — Mukhopadhyay and her colleagues have detected a possible mechanism that might explain why ADHD is four times more common in boys than in girls. The researchers at the Manovikas Biomedical Research and Diagnostic Centre, Calcutta, have discovered that mothers who carry a “faulty” version of the gene preferentially hand it down to their sons.

“This is an effort to understand better the biochemical changes in the brain that accompany ADHD,” said Swagata Sinha, a psychiatrist and a member of the research team. “When we treat patients with ADHD today — whether through behaviour therapy or medication — we find that some respond well, while others do not respond. A clearer picture of what’s going on inside the ADHD brain may help us improve therapy.”

In their study, the Manovikas Centre researchers analysed the genetic alphabets on a gene that makes an enzyme called monoamine oxidase (MAOA) in a group of 64 boys and nine girls with ADHD who were brought to their clinic as outpatients. They also examined the corresponding genes in both the parents of 67 children.

“We picked the MAOA gene because it has long been viewed as a candidate gene implicated in ADHD,” Mukhopadhyay told KnowHow.

Nearly a decade ago, researchers in the US had shown that mice that lack MAOA show aggressive behaviour. Several other studies have also pointed to a role for MAOA in human behaviour and brain physiology, perhaps through its action of altering the levels of various brain chemicals that neurons use to signal each other.

The study by the Manovikas Centre researchers has shown that one version of the gene that causes the MAOA enzyme to have lower-than-normal activity is associated with ADHD. Patients with ADHD are more likely to have this version of the gene than people without ADHD. Their findings were published in a recent issue of the American Journal of Medical Genetics: Neuropsychiatric Genetics.

The researchers caution that their findings need to be validated through larger samples of patients and that the presence of the variant of the gene that makes only low activity enzyme can at best only predispose people to ADHD. “Several genes are likely to be involved in ADHD — one gene alone cannot explain it,” said Mukhopadhyay.

Previous studies have suggested that environmental triggers may act on people who are already genetically predisposed to ADHD. And while ADHD had long been viewed as a problem emerging from a chemical imbalance in the brain, an imaging study three years ago revealed that there may also be subtle anatomical differences in areas of the brain that control behaviour changes observed in ADHD. In that study, US researchers had used a new brain mapping study to detect what they described as abnormal brain anatomy in a small set of children with ADHD.

The researchers at the North Shore Long Island Jewish Health System in New York found abnormalities in the circuitry in several regions of the brain such as frontal cortex, basal ganglia and the cerebellum.

“These areas are involved in the processes that regulate attention, impulsive behaviour and hyperactivity — the key symptoms of children with ADHD,” said Manzar Ashtari, associate professor of psychiatry and radiology at the clinic.

The evidence for the role of environmental triggers was bolstered by another study in the US last year which showed that genetic variations may determine how children respond to potential toxins in the environment. The study by researchers at the Cincinnati Children’s Hospital suggested that genes can predispose a child to negative effects of environmental exposure to lead.

The study found that only children with certain variations of a gene that helps control the levels of a brain chemical called dopamine appear specially vulnerable to the adverse effects of lead on attentiveness.

Increasing lead exposure tended to impair performance in boys more than in girls. Boys appear more vulnerable than girls. “This is consistent with the fact that boys have higher rates of ADHD than girls,” said Tanya Froehlich at the Cincinnati Children’s Hospital.

The Calcutta study has also revealed a possible additional mechanism to explain why boys have more ADHD than girls. The study has indicated that the version of the MAOA gene associated with low-activity enzyme is “preferentially transmitted” from mothers to boys with ADHD.

“It is still unclear why this variant of the gene is preferentially transmitted to boys,” Mukhopadhyay said. However, the researchers also point out that their study included only nine girls, and a larger study would be needed to ascertain that such transmission does not occur in girls.

The MAOA gene lies on the X chromosome which both boys and girls get from their mothers. In principle, this alone could explain why ADHD is less common in girls than in boys. The sex chromosome is XX in girls and XY in boys.

“Boys have only one copy of the X chromosome. If they get the low-activity version, they have nothing else to compensate for its low activity. But girls have two X chromosomes. In the event that one X has the low-activity enzyme, the other can compensate by producing normal levels,” said Mukhopadhyay.

Source:The Telegraph (Kolkata,India)

Categories
Healthy Tips

Aging

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Many people live well into their 80s — and beyond. As the body ages, however, various systems slow down, and the risk of disease increases. Even though you can’t stop time, you can forestall some of the negative effects of aging with a healthy lifestyle and well-chosen supplements.

Symptoms:
Slowing of cognitive processes: difficulty accessing memory and learning and remembering new people and events.
Sensory decline: delay in refocusing eyes and impaired ability to hear high-pitched sounds.
Weakened immune system: increased susceptibility to colds, the flu, and other illnesses.
Decline in muscle and bone mass.
Increased risk of developing heart disease and cancer.

When You Call Your Doctor: :
You need a complete physical every year after age 50. See your doctor right away, however, if you are concerned about the risk of age-related diseases.
Reminder: If you have a medical condition, talk to your doctor before taking supplements.

What It Is:
Put simply, aging is the process of growing old. Every part of the body is affected: Among other changes, hair turns gray, skin wrinkles, joints and muscles lose flexibility, bones become weak, memory declines, eyesight diminishes, and immunity is impaired.

What Causes It:
Cells in the body divide a set number of times; then they die and are replaced by new cells. With age, this process slows, and a progressive deterioration of all body systems begins. Though some of this decline is normal and inevitable, many researchers believe that unstable oxygen molecules called free radicals accelerate the process, making us old before our time. Some damage is unavoidable because free radicals are produced during the normal course of cell activity. But you may be able to slow aging by avoiding outside factors that foster free-radical formation — cigarette smoke, pollution, excessive alcohol, and radiation from X rays or the sun — and by enhancing your body’s own antioxidant defenses. Manufactured by the cells and obtained through diet, antioxidants are powerful weapons that can disarm free radicals.

How Supplements Can Help:
Some supplements should be used daily by everyone concerned about the effects of aging. Vitamin C and vitamin E are antioxidants that fight free radicals. Vitamin C and flavonoids work within the cell’s watery interior. Vitamin E protects the fatty membranes that surround cells; in addition, it improves immune function in older people and reduces the risk of some age-related conditions, including heart disease, some forms of cancer, and possibly Alzheimer’s. In a recent study from the National Institute on Aging, people who took vitamin E supplements were about half as likely to die of heart disease — the nation’s leading killer — as those not using vitamin E.
Green tea extract, long prized for its longevity-promoting properties, and grape seed extract (100 mg twice a day) are other antioxidants that may be more potent than vitamins C and E.

Folic acid, a B vitamin, maintains red blood cells and promotes the healthy functioning of nerves. Moreover, it protects the heart by helping the body process homocysteine, an amino acid-like compound that may raise the risk of heart disease. Folic acid is assisted by vitamin B12, which fosters healthy brain functioning. Taking this vitamin is important because many older people lose the ability to absorb it from food, and low B12 levels can cause nerve damage and dementia. The amino acid-like substance carnitine contributes to a healthy heart because it helps transport oxygen to the cells and produces energy. Evening primrose oil contains gamma-linolenic acid (GLA), which is essential to a number of body processes. As it ages, the body loses its ability to convert the fats present in foods to GLA.

In addition, certain supplements are vital to specific concerns. Glucosamine helps maintain joint cartilage and eases the pain of arthritis. Because it enhances blood flow, the herb ginkgo biloba may improve such age-related conditions as dizziness, impotence, and memory loss.

What Else You Can Do:
Protect yourself from excessive sun. Ultraviolet rays make skin age faster.
If you smoke, quit. Smoking speeds bone and lung deterioration.
Build and maintain bone and muscle mass with weight-bearing exercise, such as walking and weight training.
Eat a variety of fruits and vegetables — they’re rich in antioxidants.
Although more research is needed, some experts recommend people over age 50 take a coenzyme Q10 supplement to minimize the effects of aging. This substance helps transport energy throughout the body and acts as an antioxidant, but the body’s own production declines with age. If you want to add coenzyme Q10 to your regimen, take 50 mg twice a day (food enhances its absorption).

Supplement Recommendations:

Vitamin C/Flavonoids:
Dosage: 1,000 mg vitamin C and 500 mg flavonoids twice a day.
Comments: Reduce vitamin C dose if diarrhea develops.

Vitamin E
Dosage: 400 IU a day.
Comments: Check with your doctor if taking anticoagulant drugs.

Green Tea Extract
Dosage: 250 mg twice a day.
Comments: Standardized to contain at least 50% polyphenols.

Folic Acid/Vitamin B12
Dosage: 400 mcg folic acid and 1,000 mcg vitamin B12 once a day.
Comments: Take sublingual form for best absorption.

Carnitine
Dosage: 500 mg L-carnitine twice a day.
Comments: If using longer than 1 month, add mixed amino acids.

Evening Primrose Oil
Dosage: 1,000 mg 3 times a day.
Comments: Can substitute 1,000 mg borage oil once a day.

Glucosamine
Dosage: 500 mg glucosamine sulfate twice a day.
Comments: Increase to 3 times a day if you have osteoarthritis. Take with food to minimize digestive upset.

Ginkgo Biloba
Dosage: 40 mg 3 times a day.
Comments: Standardized to have at least 24% flavone glycosides.

This site may give you  little more knowledge about defending yourself from Aging.

Source:    Reader’s Digest

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