Vitamin Lady Health Blog
Gotta See?
Most people who take vitamin C supplements may do so because they have heard that vitamin C may help prevents colds and other infections that they wish to avoid. Some may take vitamin C because they have high serum cholesterol and have read that vitamin C can help prevent heart disease.
In a recent study it was reported that the use of vitamin C supplement was associated with a risk of developing cataracts. The new study did not prove that vitamin C caused this effect the result are inconsistent with other research that would suggests vitamin C either has no effect on cataracts incidence or even decreases risk. Other observational studies have found that the use of vitamin C supplements was associated with a decreased incidence of cataracts, and still others found no association between vitamin C use and cataract risk.
Is Your Heart to Sweet ?
Is Your Heart to Sweet?
We all enjoy a sweet treat every now and again for me that can be a daily event. But how much is too much for your heart? The benefits from consuming less sugar may include less risk of heart disease and stroke. In one study it was recommended that women have no more than 100 calories from added sugar per day and men 150 calories from added sugar per day. On the other hand, another guideline suggests that no more than 25% of the total daily calories come from added sugars. So now I try to replace my candy bar with a piece of fruit to cut down on my sugar intake.
Brain Boosting with Exercise?
Most of us can use a little more exercise in our daily routine. I told myself maybe instead of going though the drive through for my morning cup of Joe I could try walking in the building instead. Physical activity may be particularly beneficial for the aging female brain. A resent study suggests our older population increases about 10% .men and women of people 65 and older are affected by Alzheimer’s disease. Many people may struggle with thinking (cognitive) decline in years to come.
We all may need to exercise regularly for optimum health; this may be beneficial for the aging brain to stay sharp.
Fight Heart Disease the Fishy Way
Most of us can benefit from eating fish. The benefits include lower risks of stoke and heart disease. Current results suggest that omega-3 fatty acids from fish might prevent stroke. Studies even implicated inflammation as the culprit in heart and blood vessel diseases. As a result of the study omega-3 fats found in fish are an anti-inflammatory.
So how much fish is recommended The American heart association suggest we eat two 3 ounce servings of fatty fish per week. These include salmon, tuna, herring, and mackerel. There are plant sources of omega-3 fatty acids such as non-defatted flax meal, walnuts, and oils from soy, canola, walnut, and flaxseed. These foods may increase levels of the beneficial EPA, and, unlike fish, are generally free of heavy metals and PCBs. If you have heart disease or a high risk of heart disease, consider taking a daily fish oil supplement that provides 1 to 1.8 grams of omega-3 fatty acids.
Breast Cancer SOYvivors
With all the talk about Breast Cancer this week it got me to thinking about something I read about Soy and Breast Cancer survivors. There seemed to be some concerns if soy foods are safe for women that have been diagnosed with Breast Cancer. A study suggested that not only is soy safe for women who have survived breast cancer, but it may also help prevent recurrence.
Eating soy foods was inversely related to mortality and to breast cancer recurrence. compared with women who ate the least soy, those who ate the most (more than 15 grams of soy protein per day, or more than 63 mg of isoflavones per day) had a 29% reduced risk of death and 32% decreased risk of breast cancer recurrence.
So how much soy can we intake? Well positive effect seemed to level off after about 11 grams of soy protein or 40 mg of soy isoflavone intake per day, suggesting, as the author’s state, that “moderate soy food intake is safe and potentially beneficial for women with breast cancer." Soy has been eaten for a long time in other parts of the world where breast cancer rates are lowest.
Omega-3 fishy or fat ?
It seems health studies aren’t sure of how omega-3s protect the heart but to better understand the omega3 researchers studied telomere. Cold water fish such as salmon and sardines or cod wild caught instead of farmed appear to improve health and survival in people with heart disease. Studies have also shown that omega3 healthy fats may lower risk of cancer and other chronic diseases.
Nearly everyone can benefit from Omega-3 fish fats. Many people don’t eat fish regularly because they may feel “I can’t afford it” or maybe they just don’t like fish. For these people omega-3 supplement may be something to ask your doctor about.Studies suggests that omega-3 fats may protect cells from aging.
Mom's Always Right?
When it comes to Heart disease risks, mom may have been right to suggest we eat our fruit and vegetables. Studies show that people who ate eight or more servings of these foods daily can lower the risk of having a fatal heart attack by 22%. The risk of death because of heart disease reduced by 4% for each additional 3ounces of fruit and veggies we eat each day.
Eating more fruit and vegetables may also help to drop excess pounds, studies show obesity is one of the leading causes of heart disease. Nearly everyone can benefit from making sure we have at least two- thirds of our plates covered with vegetables and fruits. In a recent study it would appear keeping vegetables and fruit on hand would help with smart snacking. I like to buy pre-cut veggies and hummus dip to take to work or just have ready when I need a snack , I also like to keep apples and nuts in my bag for my on the go times. I like this because it keeps me away from the vending machine.
Heart and Head’s Friendemy – Salt
Nearly everyone can benefit from eating less salt. The benefits include less risk of high blood pressure, lowers risks of stoke and heart disease. A recent meta analysis discovered that diets higher in salt are linked to higher stroke rates and heart attacks and the more salt the higher the risks.
Increased salt intake from 5 grams to 10 grams per day translated to a 23% increase rate of stroke and 17% increase in cardiovascular events. As a result of this study, it would appear that a decrease in salt intake by 5 grams per day could lead to 1 million fewer stroke related deaths in the US and 3 million worldwide.
So how much salt is okay? Salt is sodium and chloride, recommendations in the US are given as sodium rather than salt. The maximum recommended daily allowance for sodium is 2,400 mg per day or 2.4 grams. Average US intake of salt is 10 to 12 grams per day, so that means cutting salt in half for most of us to reduce high blood pressure, heart disease and stroke risks.
