Biological Causes of Depression in Women

Happiness is one of the most precious commodities that is achieved from within. However some people find it hard to be happy in their life. This can be attributed to many factors such as psychological, behavioral or social. But the most common among women in particular is biological aspects. In this article the main causes of depression that arise from biological factors are discussed.

Generally there are four kinds of symptoms of depression in women due to biological reasons. These are premenstrual problems, Pregnancy problems or infertility, postpartum depression and pre-menopause and menopause.

Premenstrual problems or PMS symptoms are when a women gets fatigue, irritability, bloating and emotional reactivity which is caused by hormonal fluctuations in between menstrual cycles. Such types of depressions are mild in nature for many women though for some it might be very hard to deal with. If it is not mild, one should consult their doctor because it could be premenstrual dysphoric disorder or PMDD.

Hormonal changes during  pregnancy are one of the common reasons women get depressed, This could lead to problems during the pregnancy and after the baby is born. Issues relating to miscarriage, unwanted pregnancy and infertility are also major causes of depression.

Another biological cause of depression in women is when they become new mothers and experience difficulty in taking care of their child. This form of depression is called postpartum depression which is partially influenced by hormonal fluctuations and a lack of sleep caused by a new baby needing constant attention around the clock.

Another frequent cause of depression in women is menopause which typically starts in thier late forties or early fifties, but can happen earlier. This is a natural process where the ovaries eventually cease producing eggs. During this time there are major hormonal fluctuations and an increased risk of depression.

Causes of Depression in Women Due to Social Reasons

Many research studies that are conducted to identify the reasons behind depression in women have found that social factors are a major contributor. Females are twice as likely to develop depression because of social factors as their male counterparts. Some of the main reasons of depression among women that are caused by social factors will be discussed in this article.

Some of the main causes of depression in women which are of social reasons are: the impact of their role in the society and the high expectations from the people around them, unequal power status in relation to gender profiling, sexual or physical abuse, unhealthy relationships with their family or friends, and lastly it may be due to financial problems. 

A female frequently develops depression due to the stress of their role in society and conflicting overwhelming responsibilities as she might be overly burdened to maintain her role as a mother, wife or a working woman at a same time. Single women are at an especially high risk because frequently they may get little help to take care of their home and career together. In comparison to married women, single mothers about three times more likely to face major depression.

On the other hand women who have been working very hard to make their way in a society ruled by men go through a cycle of depression due to feeling powerless or helpless. This state of mind can put women at great risk of depression which can be provoked by gender discrimination either in the workplace or in their homes. Sexual or physical abuse also makes females vulnerable to a high state of depression. Girls are much more likely to be sexually abused than boys and abuse at a young age generally causes depression later in life. Statistics shows that rape crimes against females have increased dramatically in most parts of the world due to frustration from economic and political reasons.

The Symptoms of Depression in Women

Many reasons that range from physical, emotional, or psychological can make women depressed. There isn’t any simple formula to fix this situation or a magic tablet that can bring happiness all of a sudden that lasts forever. However fortunately to understand the reasons behind these symptoms and be able to adapt to various means systematically can help with this problem. The experience of going through this road to recovery becomes a self motivation which helps bring the person out of depression.

Depression is a serious illness that hampers the activities of the everyday life of a person. Signs of depression in women are the same as the signs of depression in men except that women tend to experience them more frequently. Major signs depression in women or men are when you start to feel sad very quickly, tired or don’t like to do activities that you use to. Recurring thoughts of suicide or death can indicate depression. Also feeling the loss of interest or pleasure and feeling guilt or worthlessness, not eating often enough and getting  involved with drugs or excessive alcohol are also signs of depression. An inability to sleep properly due to depression and irregular routines can decrease your energy and ability to concentrate on anything you are doing. Such types of depressions are mostly caused by emotional, biological or societal factors.

During the lifetime of a woman about one in every eight is expected to develop clinical depression in U.S, making around 12 million women who are facing such disease, according to research conducted by the National Mental Health Association.

The Properties and Benefits of Peppermint

Peppermint is one of the most popular tastes and smells amongst the herbs. Its strong flavor and refreshing odour help to contribute to it having multiple purposes. Peppermint is commonly used in toothpastes, mint sweets, mouth washes, primarily because it is refreshing to the mouth and most people find the smell at least pleasant, if not addictive.

Even before the advent of these modern products, though, peppermint was widely used for centuries. Its strong fragrance combined well with the flavour to make a tea that was found to be soothing for some stomach problems and even some other minot ailments.

Some of Peppermints Traditional Uses

The leaves of the peppermint plant have been used in traditional medicine for centuries. Peppermint teas, for example, made from fresh peppermint leaves, have been a popular beverage for many years, and peppermint continues to be used, in the same way, by many people today.

Peppermint leaves have been shown to aid indigestion, soothe the digestive tract, and even help to reduce irritable bowel syndrome, an increasing modern problem.

Peppermint's Other Uses

Peppermint has a very strong aroma, and the fumes given off when mixed with hot water, if inhaled, may help to make breathing easier for those who have a cold accompanied by blocked nasal passages. It is also used in some modern inhalation products and rubs, for the same reason.

What is less well known is that peppermint has been found to inhibit the growth of some fungi and bacteria, as well as providing some relief to some allergies and asthma.

Shopping For Peppermint

If you decide to by peppermint products, it is best to stick to manufacturers of high repute, as any medicinal values will may be lost in a poor manufacturing process

Grow Your Own Peppermint

If you are in a climate where peppermint grows, then it is by far the best option to grow your own. The peppermint plant is very easy to grow; in fact, you may find it ahrder to stop than to grow. It is a quick growing plant that can become rampant, so choose a spot in the garden where you do not mind it taking over, or grow it as a container plant. A compromise is to sink a pot in the garden to inhibit its growth.

Fresh mint has a number of culinary reduces, and goes nicely with roast lamb, a traditional English favourite. For medicinal uses, it is best brewed as a tea, or used as a rub or inhalant for chest coughs and nasal congestion of a mild nature. Those who are troubled by nausea and other stomach ailments have a choice of drinking such a peppermint tea, or using one of the many enteric coated capsules made with fresh peppermint leaves. Both approaches work well, but it is important to known which approach is best for your particular condition. When drinking peppermint tea for chronic stomach conditions, many doctors recommend drinking three or four cups of peppermint tea a day.

The Health Benefits of Parsley

Parsley is quite a strong tasting herb, often used as an accompaniment to fish. It is also quite decorative in sprigs, and fresh parsley is used quite a lot in decorating some dishes, especially in restaurants. Parsley, though, is far more than a food decoration and fish companion. It is also believed to have some very valuable health benefits.  

To some, parsley has a delicious taste, so if you have not tried eating it, it is worth a try; you may be one of those who love it. Parley is a nutrituous, dark green leafy herb and readily available in stores. With the right climate, such as the UK, parsley can be grown from seed in spring and summer. There is an old story that to get the best germination rate and best parsley, you should so parsley at night, and under a full moon. Furthermore, you should do so in the nude. Now, I must say I did not try that when I lived in England, but I was able to grow parsley, even sowing with my clothes on in daylight.

Parsley - Not Just for Garnishing

Believe it or not, parsley is about the most popular herb in the world. Surprisingly, it is genetically related to the celery plant.  It is a perennial, so all being well, once germinated your herb garden parsley should keep you in fresh supply from spring until autumn at least.

A sprig of parsley really is not just for cuisine decor.  Its health benefits are thought to come from two unusual compounds.  Firstly, there are the volatile oil compounds, such as limonene, eugenol, alpha diujene and myisticin.  The other set of compounds are the flavonoids, which including vital elements such as crisoeriol, apjin, apigenin, and luteolin.

The Volatile Oils Found In Parsley

One of the main areas of research with parsley concerns the volatile oils which it contains. One in particular, myisticin, is believed by some to help inhibit the growth of tumours in animals, and may do so in humans also.  Myisticin has shown particular promise at inhibiting the growth of lung tumours.

 

The volatile oils found in parsley are also thought to give some protection against pollutants in the environment, such as that coming from cars and passive smoking. It is something of a shame that much of parsley's reputation is as a garnish rather than ingredient in a dish. It can have many uses in cooking, because of its flavour and rich dark green colour. It can even be liquidized successfully as part of a healthy vegetable and fruit drink.

The Different Varieties of Parsley

There are two basic varieties of parsley. The first is curly parsley, which is what I grew in England, and the other is Italian flat leaf parsley.  The Italian parsley has a more intense aroma but less bitter taste than curly parsley. There is, however, a third and not well know variety which is grown for its roots rather than its leaves. This is called a turnip rooted parsley.

Whichever type of parsley you buy, it is important to choose the freshest parsley you can find.  Many supermarkets and grocery stores have at least one variety of parsley available year round, therefore it should not be difficult to find, no matter what part of the country you call home.

Growing your own parsley is probably the best option, which is why it is so popular for home herb gardens. It is also quite easy to grow, clothes and full moon or not. If you do try to use the nude sowing in the full moon idea, then please make sure your neighbors are soundly asleep!

The Health Benefits of Garlic

It is good to see evidence of garlic's health benefits mounting, given that is such a wonderful ingredient for those who enjoy tasty rather than bland food. This means that garlic is a multipurpose vegetable that I for one will never be without. 

The beliefs about the powers of garlic go back many centuries. Much of the evidence to support such claims were anecdotal, but many recent studies have backed up that evidence.  It has been found that the same compounds responsible for causing the strong aroma of garlic, plus its strong flavou, have been shown to help protect against some forms of cancer. They apparently do this by neutralizing the power of cancer causing chemicals, and thus slowing the growth of tumours.

The interest in garlic of health professionals and scientists has grown steadily over recent decades. Whe I took an interest in alternative therapies 20 years ago, garlic was already amongst the most widely talked of alternative medicines. 

Garlic has been used in the past to treat everything from the common cold to the plague.  While garlic is not exactly a universal cure, it is believed to have significant healing powers.  It has been thought, and still is, that the stronger the odour and flavour of the garlic clove, the greater its medicinal value.  That is because it is the same sulphur compounds, such as allicin, that give garlic its strong flavour and odour that are also thought to be responsible for its healing power.

Organically grown garlic is thought be some to have a stronger sulphur content, and for this reason some people trust in the power of organic garlic. Others, though, use garlic supplements to obtain the healing power of garlic, without the unpleasant side effect of garlic on the breath.

Garlic In The Modern World

While garlic has, for many centuries, if not millennia, been part of traditional medicine and healthy eating, modern scientific studies are a recent supporter of the anecdotal evidence.  Those studies have shown some promise, pointing to the powerful antibiotic properties of garlic. One study also showed garlic's usefulness as a mosquito repellant, which caused me some personal amusement. When I came to the Philippines from England, I was aware that mosquitoes did not trouble me here. I often joked that it was because I ate a lot of garlic, which did seem to be one possible explanation. Maybe my joke was the genuine reason after all for mosquitoes not coming too close. 

While raw garlic can be quite a powerful and very useful food, it can also be very strong.  Eating too much garlic has been known to produce unhealthy side effects, such as irritation or damage to the sensitive digestive tract.  In addition, as with many foods, there are people who are allergic to garlic.  While garlic allergies are rare, they can produce such symptoms as high temperature, headache and skin rashes.  Additionally, it should be noted that garlic acts as an anticoagulant (blood thinner), so it is important to avoid garlic supplements and foods rich in garlic prior to surgery.  It is also important to keep your doctor appraised of all medication, including garlic supplements, that you are taking.

Tips For Buying Garlic

When buying garlic, it is usually best to buy the freshest, most pungent smelling cloves you can find.  It is this strong smell that indicates a high concentration of sulphur compounds, and it is these sulphur compounds which are thought to be responsible for the healthy effects of garlic.

Garlic can be used in a variety of ways, from raw garlic added to salads to garlic cloves used in a wide variety of recipes.  there are an endless supply of recipes which include garlic, many from the Mediterranean region. Garlic goes well with just about any other vegetable, plus meats and fish. garlic, therefore, can be used to make a weight loss and healthy diet that much more tasteful. 

For those who want to supplement the fresh garlic in their cooking, there are a many manufactured garlic products and spices, including garlic salt and garlic powder.  These products can be excellent companions to fresh garlic, but it is important to buy only the top quality brands to ensure quality and a high sulphur content.

Acai Berry - A Rain Forest Secret

Scientists believe that the tropical rain forests of the world harbour many secrets, good and bad. Some say that there are probably many viruses in remaining rain forests that could be unleashed by human destruction of these valuable resources. That is the potential bad side. But there is definitely a good side to the rain forest secrets. One of those is the Acai berry.

I now live in Palawan, in the south west Philippines, where much of what is left of the Philippine rain forest is found. I am sure there are a few secrets here yet to be "discovered". Two years ago I had the pleasure of meeting a gentleman who a friend told me was a herbalist, who relied on the rainforests for his medicine. People who had diseases the doctors had given up on would go to him, and, I am told, his treatments would bring relief. The remarkable thing about this gentleman is that when I met him, he seemed like a very fit, lithe and healthy 65 year old who looked 58. It turned out he was 100 years old. So I wonder what rain forest secrets that man knows? 

The Acai berry is a secret of the Amazon, not Palawan. At least, that has been the case up until recently, but more is becoming known now about the acai berry. Today there are more and more people discovering the health enhancing properties of this food from the Amazon which is rich in nutrients.

The dark purple acai berry is very rich in several important nutrients, including those antioxidant vitamins we need so much in modern living.  The acai berry grows naturally on the top of the palm trees found in the rain forests of Brazil and the Amazon.  The fruit of the acai is harvested by local Amazonian farmers, and itr is then used to make a fruit "bulb". This is then rapidly frozen to preserve the nutritional value of the acai.

The Hidden Powers of Acai Berries

Acai berries have many highly nutricious and beneficial ingredients. One is anthocyanins, of which the acai has very high concentrations.  Anthocyanins are what is thought to give red wine its many health benefits.  In addition, the acai berry contains good concentrations of protein and fibre. Another major benefit is the healthy omega-6 and omega-9 fatty acids, which are considered important to a healthy heart.

With so much going for it, it is easy to see why the humble acai berry, with the pulp of this fruit, has been increasing in popularity so steadily.  People concerned about their good health have long been searching for a ready source of antioxidants, protein, fiber and fatty acids, and the little acai berry contains all these important elements and more. How's that for a little secret of the Amazon rain forest? 

There are many places where you can purchase acai berries and the juice that is often made from them.  These sources include local health food stores, and whole food retailers.  As the acai berry continues to grow in popularity, it is likely that even supermarkets will eventually sell the acai fruit products.  For the time being, however, the acai berry and juiceit is mostly confined to specialist, health and organic stores.

Also, there are also some internet retailers which sell products made from the acai berry.  Such products include the fresh frozen juice made from the rich pulp of the acai berry. This is one of the most nutritious products you can find made from the antioxidant rich acai.

Choose Your Acai Products Carefully

If you are shopping for acai berry products, it is essential to buy only from the most reliable suppliers. If the acai berry is not harvested and packaged properly, it will lose its nutritional value.  It is critical that the acai berry be wild harvested, and even more important that it be quickly frozen to retain its nutrient values.  Acai products that have been left on the shelf too long, or those whcih were not packaged properly will lose some or much of their health benefits.

There are, however, a number of quality manufacturers who sell a wide variety of acai berry products. Their acai berries have been harvested and packaged using the traditional methods of the farmers of Brazil and the Amazon.  Those traditional farmers have been harvesting the acai berries for many years, and they know how to harvest, freeze and package them to retain their nutritional value, plus of course their good taste.

A Good Latch for smooth breastfeeding

A good latch is important for your baby to breast­feed effectively and for your comfort. During the early days of breastfeeding, it can take time and patience for your baby to latch on well.

Signs of a good latch

1.The latch feels comfortable to you, without hurting or pinching. How it feels is more impor­tant than how it looks.

2.Your baby’s chest is against your body and he or she does not have to turn his or her head while drinking.

3.You see little or no areola, depending on the size of your areola and the size of your baby’s mouth. If areola is showing, you will see more above your baby’s lip and less below.

4.When your baby is positioned well, his or her mouth will be filled with breast.

5.The tongue is cupped under the breast, al­ though you might not see it.

6.You hear or see your baby swallow. Some babies swallow so quietly, a pause in their breathing may be the only sign of swallowing.

7.You see the baby’s ears “wiggle” slightly.

8.Your baby’s lips turn out like fish lips, not in. You may not even be able to see the bottom lip.

 

9.Your baby’s chin touches your breast.

How to buy the right jeans

The most essential piece in your wardrobe seems so right and yet can go wrong in so many ways. The most important in choosing your jeans is fit. Be aware that you need to try on a lot of jeans before finding you’re most flattering fit.

There is a jean out there for you. The big mistake is purchasing jeans that are too big. Most jeans stretch as you wear them so make sure that they are a little snug. Test them out by sitting down on a chair to be sure that there is no gap in the waistband.

Some factors must consider in choosing jeans. These ares-

• Get them as long as possible without being a hazard.
• Darker jeans look richer and make you look slimmer.
• Purchase the heaviest weight to disguise figure flaws.
• If you’re looking to minimize your behind, choose a jean with a wider leg and a slight flare or boot cut.
• Avoid small or flap pockets, or embellishment that brings too much attention to the area.
• Five pocket jeans are best for wide hips.
• If you’ve got tummy issues, choose a slightly low rise jean. The jean should hit right across the tummy, not above or below it. Avoid very low rise jeans.
• Petite bodies should choose darker jeans to elongate the leg, and a low rise.
• Straight cut jeans are best for tall women.
• Wide leg jeans work well on athletic builds.
• Enhance a flat butt with slightly higher back pockets or pockets with embellishment or embroidery.

Health Foods, Supplements and Superfoods

Attitudes towards the links between food and health have changed dramatically over the last twenty years. Up until five years ago, I had lived all my life in England, which is quite a health conscious country these days, though more in theory than practice. In the early 1980's, though, nearly all doctors dismissed, in public at least, any connection between food and health, with just a few notable exceptions such as fat and cholestrol.

By and large, though, if you showed any interest in diet and health, or alternative therapies that involved food supplements, herbs or some exotic plant substance, then your GP would likely roll his eyes as if everything to do with those topics was for residents of cloud cuckoo land only. 

It was frustrating at the time, as my young son was clearly suffering from food intolerances that affected both his health and behaviour. It always struck me that the approach of the medical profession then lacked one thing: common sense. The human body depends on what it consumes, through food, drink, absorption and breathing. Was it not common sense to think that all of those things could have an effect on health?

Fortunately there were some medical professionals around who started to see the light in the 1980's, and far more so now. At least there is far more good advice around now regarding diet, the links between health and food, and the possible use of natural substances to aid good health.

Scientists too have been taking food and health more seriously over recent years, and of course for professional reasons doctors will only recommend what has been scientifically proven. There is good reason, too, for the average consumer to research any available science behind any of the supplements or so called superfoods. As with many things, there is a lot of hype and many bad products around, so it should be a two stage process for the consumer. First, consider the research, and second find a good supplier of any natural product you decide to try.

As with any health related matter, you should discuss any medical problems with your doctor first. He may be aware of research in alternative medicines and diet for your complaint; importantly, he may be aware of any potential problems caused by a supplement you may be considering, especially as it may mix with any prescribed drug you may be taking. Even some essential oils should not be used with certain conditions, so self education, in conjunction with your doctor, are imperative.

Food For A Healthy Lifestyle

Over the last decade, the association between food and health has become more and more accepted by health professionals and others alike. That is not to say that everyone is seeking to eat healthier foods, but millions are. Health food diets are becoming more widely followed, it seems, by the day. 

The importance of following a healthy diet is becoming more and more significant with each scientific study.  Study after study has shown that the food you eat, and the liquids you drink, can have a perceptible impact on your health and well being. Furthermore, taking steps to improve your diet may help you live longer and avoid some common diseases.

Although many people realise that diet is important to health, learning enough and putting it into practice is another matter.  Eating a diet that is low in saturated fats may be a good start, along with a high fibre intake including, fruits and vegetables.

Listed below are a few other tips that may help you adopt a healthy eating lifestyle.

Some Basic Health Food Diet Tips

The following tips to maintain a healthy diet are not comprehensive, but just some quick pointers. There is new research being done all the time, and results published just about every week, so if you are serious about a healthy diet, there is a good reason to keep up to date with the latest developments online or through health magazines. 

1. Visit the USDA website regularly and make use of their food pyramid trakcer. The US government has put a lot of effort and money into their research and related public service web sites, so make the most of it. It is onlne, so you do not need to be an American or live in the US. I use it sometimes, and I am British and living in the Philippines; no passport required, this web site is just for the general good of the population!

2. Maybe grandma told you this, but if she did she was right: eat lots of fruit and vegetables, up to 5 servings a day if possible, mixing different colours. These are rich in vitamins and minerals, and some powerful antioxidants, as well as being a good source of fibre. 

3. Fresh fish from a safe source can make a very tasty and healthy contribution to your diet. The availability of fish varies greatly fro area to area, country to country, but in most places you can get some. Maybe not the vast quantities we are lucky enough to find here in Palawan at the local market, where fresh tuna is very affordable, but at least you should be able to obtain some fish in your home area. 

4. There is no need to drop meat from a healthy diet, but you can benefit from low fat meats such as chicken and turkey. If you find the meat you have bought has a lot of fat on the outside, then it is easy enough to trim, and well worth the effort. Fish is rich in protein, low in fat, and is also high in many crucial nutrients.  Additionally, fish contains omega-3 fatty acids, which are known to have protective effects on the cardiovascular system.

5. An often neglected element of diet is the oil you use for cooking.  The various oils used in cooking can add significant amounts of fat and calories to your diet, so it is believed to be desirable use those oils that contain healthier polyunsaturated fat, rather than harmful saturated fats.  Saturated fats come mostly from animal sources and include such things as lard.  Polyunsaturated fats are mainly derived from plant sources, and include soybean oil and olive oil. However, this is an area of research that you should keep a close eye on, as there are differing views. Also, some oils may be beneficial for one type of cooking but not another. So, if you use a particular oil it is worth searching for reports on its benefits, and how to use it in a healthy way. You may find it necessary to have one type of oil for high heat frying, another for low heat cooking, and yet another for salad dressing.

6. Avoid highly processed foods wherever possible. These foods, such as white bread, cakes and ready packed and convenience meals, are likely to be less healthful than more wholesome foods such as whole grain products, fresh vegetables and fruits. 

7. High fat milk products like cheese and butter, can be replaced by lower fat alternatives. You can easily find low fat and non fat alternatives for milk, cheese, butter, margarine, yoghourts and other dairy products. 

Those are just a few simple tips, but remember to find out more about your nutrition needs for good health from your doctor and nutritionist.

Key Risks For Heart Disease

You may already know that heart disease, or atherosclerosis, is the leading cause of death in the United States of the age 65 or older population. But did you know it is also now one of the leading causes of death after spinal cord injury (SCI)? This makes sense when you realize survival after a SCI is now much better than in the past because urinary tract and respiratory problems can be treated successfully.

An important goal toward reducing the risk of heart disease is to increase HDL, “good” cholesterol, and lower intake of “normal” cholesterol. Spinal cord injured individuals have a lower “good” cholesterol, HDL, than able-bodied individuals. HDLs are considered good because they carry cholesterol away from the arteries and back to the liver. Therefore just keeping track of body weight and total cholesterol is not enough. If you have low “normal” total cholesterol ([less than]200) but have a lower “good” cholesterol level ([less than]35), the risk for heart disease still exists.

Atherosclerosis is a condition that leads to hardening of the larger arteries which lead to the heart or the brain. Blocking of these arteries leads to heart attack or stroke. The hardening process develops gradually and is influenced by many different factors including high blood pressure, obesity, inactivity, smoking, family history of high cholesterol and diet. Family history can not be altered. Inactivity and high blood pressure may or may not be controllable. The other risk factors – smoking, weight and diet – can be reckoned with. Let’s focus on weight and diet.

The American Heart Association has developed dietary guidelines that are recommended to help lower one’s risk for heart disease.

1. Total calories should be sufficient to maintain ideal body weight. It is recommended that your ideal body weight and recommended calorie intake be discussed with your doctor or a registered dietician. Your ideal body weight may be 5 – 15% below that recommended for the able-bodied population. Height, weight, age, sex, activity, and medical conditions all need to be considered. Until you do that, you can start reading labels and record your calorie intake for three days. This will give you your current average. If your average intake is high (2100 – 2500 a day or more), and you are overweight, cutting back to 1800 or 2000 will be a good first step. Do not go below 1400 calories until you check with your doctor!

2. Of your total calories, only 30% of them should come from fat. Let’s say your calorie intake should be approximately 1800 a day; your fat intake can be 30% of this or 600 calories. Divide 600 by 9 to get the number of fat grams this equals. In this example, 66 grams of fat is the limit. This may sound like plenty, but one fast food meal can easily use up your daily allowance. Fast food chains should have nutrient content pamphlets available. Just ask!

3. Saturated fat intake should only be 1/3 of your total fat intake. If your fat goal is 66 grams a day you are limited to 22 grams of saturated fat. Experts now say that monitoring saturated fat intake is more important than watching total cholesterol intake in fighting heart disease. Sources of saturated fat include whole milk, cheese, butter, coconut oil and palm oil.

Long term compliance is the goal and best accomplished with slower, gradual lifestyle changes. For many it is easier to tackle the first two guidelines and then work toward achieving the next two.

Besides watching your diet, decreasing alcohol intake, quitting smoking, losing weight, and exercising if possible, are ways to increase the HDL and lower your risk for heart disease.

Remember, your cholesterol level and/or weight did not rise overnight, so don’t expect overnight results with this either. Progress can be slow. Record your weight and lab values on a table to see results over time.

4. Cholesterol intake should not exceed 300 mgs. per day. Cholesterol comes from animal products such as egg yolks, meat (especially organ meat) milk, cheese, and butter. This number is the same for everyone; it does not depend on caloric needs.

Keeping tabs on these numbers is easy. The new food labels spell out the grams of fat, saturated fat, and cholesterol for you. You just need to note the serving size and adjust if you are eating more than this.

What you can do about it -

* watch your diet,

* decrease alcohol intake,

* quit smoking,

* lose weight

Health Benefits and Properties of the Goji Berry

The goji berry, commonly known as a wolfberry in some English speaking parts of the world, has been attracting a lot of attention in the press and amongst the more health conscious people of Western society. With a few celebrities publicly saying they consume goji berries regularly, it was certain to attract more attention than some of the other recent health food "discoveries".

To describe such foods as "discoveries" is to deride the natural wisdom of those in Asia who have used the goji berry for thousands of years. It has been used in Chinese medicine for maybe two thousand years, and of course eaten by those fortunate enough to live in the areas where it grows, most famously Tibet but also over a much wider area.

The word "goji" has probably come from the Chinese word for this type of berry, a simplified version that sounds exotic, and is probably better from a marketing point of view than wolfberry. The goji berry itself, though, has not only recently been discovered in the West, but was imported into England, and in the 18th century at the latest. So why now all the publicity and fuss?

Like many fruits, the goji berry has a lot of healthy properties, including:

1. High concentrations of Vitamin C
2. 18 amino acids
3. Polysaccharides, which are said to help the immune system
4. Beta-carotene, which is thought to help prevent heart disease

 Those nutricious properties of these small berries have always been there, of course, but over the last 20 years or so scientists have been increasingly likely to study beneficial properties of any fruit, or vegetable, that has a reputation for being of benefit to people's health. Especiall if they are a bright color. As a red berry, in the wake of the red grape/wine publicity for its anioxidant properties, the goji berry has naturally attracted serious attention from those interested in natural health matters. With its oriental origins, it also has great marketing potential, despite the fact that is now grows quite freely in many parts of the world.

With major governments now encouraging a diet with more fruits and vegetables, it is likely that goji berries will be encouraged as one of the many fruits suitable for a healthy diet. Whether or not it will live up to its modern reputation in further scientific studies will be of great interest. One thing is very likely, though. It is probably better to snack on goji berries and other fruits, fresh or dried, thank a packet or two of junk foods.

The Health Benefits of Echinacea and Its Properties

Echinacea has been widely used in herbal medicine for many years now. It has been a favorite of Indians from the North American Plains for centuries, but has, since the 1930's, become popular in the rest of North America and European. In fact, Echinacea is one of the most common herbs to be found, in various forms, in health food and herbal medicine stores, both local and online.

There are quite a few species of Echinacea, and some people know it better as the coneflower. Three varieties are used in herbal medicine: Echinacea purpurea, Echinacea engustifolia, and Echinacea pallida. For many years, Echinacea has been one of the world’s most popular herbal remedies, and it is being studied for the ability to fight colds, flu and other common infections. However, studies on its ability to fight colds has been mixed, with perhaps the balance in favor of a nil effect on the cold virus. It is worth looking out for the results of more comprehensive studies if you have a particular interest in Echinacea

Most parts of the Echinacea are used in herbal remedies: the flowers, roots, stems and leaves. There are hundreds of different herbal medicines commercially available that utilize Echinacea. Depending on the preparation and the product used, plus the variety of the plant used as a basis, this common herb is thought by some to be able to stimulate the immune system, and fight bacteria, viruses and other common harmful microbes.

The Effect of Echinacea on the Immune system

Echinacea appears to be both safe and powerful, and it is thought to stimulate various immune system cells that are key to the fight against infection. In addition, the herb is also thought to boost the ability of the cells to produce interferon, a substance vital to the fighting of viruses. However, one study (Miller) in 1998 suggested long term use may affect the liver.

In particular, Echinacea is thought to help to reduce our susceptibility to colds and flu. This herb is most effective when it is taken at the first sign of a cold or flu. For those who are already afflicted by colds or the flu, Echinacea is thought to have the power to shorten their duration and severity. While this has not been supported by all studies into this claimed benefit of the herb, some studies have suggested it may be of help. 

Echinacea is also being studied for its possible role in fighting such recurrent respiratory ailments as bronchitis, strep throat and sinusitis. It is thought that the immune boosting properties of Echinacea are responsible for this effectiveness in fighting chronic infections. Again, Echinacea is though to work best when taken at the first sign of illness.

Echinacea and Its Use in Healing

It is believed by some that Echinacea may also aid in speeding the healing of skin wounds, and also in reducing inflammation. Conditions that have been treated by Echinacea herbal remedies are said to include burns, sores, cuts and scrapes, as well as boils, abscesses, canker sores and eczema. Echinacea preparations can be applied directly to the wound or taken orally to promote a healthy immune system response. Echinacea has also been showing some promise at treating chronic fatigue syndrome, one of medicine’s most puzzling conditions. While results have varied so far, some sufferers of CFS have claimed relief by using Echinacea.

Echinacea comes in many forms, and a variety of preparations, including liquids, tablets, soft gels, capsules, and tinctures. Echinacea can also be bought as a dried herb and brewed into a tea. ou can also buy creams that can be rubbed onto sunburns and other skin irritations to provide relief.

When buying Echinacea, either at your health food store or online, it is important to read the product's label carefully. Some preparations will contain mixed ingredients from several different species, and from many parts of the plant. It is important to choose an Echinacea preparation which contains the species and the plant part best suited to treat your ailment.

Pomegranates - The Health Benefits and Properties

Pomegranate must be one of the strangest names for a fruit in the English language, but its name conceals a fruit that is believed to have some very beneficial and healthy constituents. If you have never seen or opened one, the pomegranate has a tough rind, which can be either dark red or brownish in color, with a similar size to an apple or an orange.  The edible part of the fruit is the juicy red pulp.

The pomegranate has been grown in parts of Asia for thousands of years, and in countries such as India has been used for medicinal purposes for a very long time. It was always believed that the fruit could play a part in overcoming sore throats, rheumatism and some inflammations. 

The pomegranate is now known worldwide, but its short season means that fresh fruits are only available for a short time. It is widely available in most parts of the US, and I did used to see it sometimes in the UK. It is a very seedy fruit, one reason that I personally never liked the pomegranate much, but for those prepared to tolerate dealing with the seeds, there is much that is nutritious in the pomegranate.

The Nutritional and Qualities of the Pomegranate

The pomegranate contains large amounts of some crucial minerals such as as potassium, plus important vitamins like vitamin C and niacin. This fruit also contains a good amount helping of fibre. However, there appears to be more to the pomegranate than vitamins and minerals, which is why scientific studies into this exotic fruit have been taking place in recent decades. 

There have been some studies have suggested the pomegranate supplies some very powerful antioxidants, with the pomegranate juice containing almost three times the antioxidants found in,for example, red wine and green tea. An average pomegranate contains approximately 100 calories, making an excellent food for those who are on a weight loss diet.  Many nutritionists recommend eating at least five servings of fruits and vegetables per day, and pomegranates fit very well into that sort of diet regime.

Selecting the Best Pomegranates

When buying pomegranates, it is best to select those with the best colour, and those which feel heavy when you pick them up.  Pomegranates that are dry looking and wrinkled, or which have a cracked rind, are best avoided.  You will find that pomegranates will keep quite well at room temperature for two or three days, and in the refrigerator for up to three months. Apart from the fresh fruit, pomegranate juice is also available, and that can be used for drinks and dressings.

The Health Benefits and Properties of Red Cabbage and Red Beet

"Eat your greens", Grandma used to say, referring to dark green vegetables such as spinach and dark cabbage. I don’t recall her or anybody saying "eat your reds." Perhaps they should have done; maybe the modern day Mum and Grandma should start saying "eat your greens and reds." That means, if they are referring to vegetables and not artificial colors.

Just as "greens" are full of good nutrients, so are "reds"; the reds being red beet, or beetroot, and red cabbage. These are popular health foods these days, for a number of very good reasons. To those who like them, red cabbage and red beets are delicious, nutritious and low in calories. Personally I do not like beetroot that much, but that does not alter its properties and benefits. The compounds found in these red vegetables are believed to play an important role in the prevention of many forms of cancer.  

Some new research suggest the benefits of red cabbage and red beets come from the many photochemical these foods, especially indole-3-carbinole (I3C), sulphoraphane and in doles.  These compounds are thought to have a role in activation and stabilization, of the detoxification and antioxidant processes of the human body.  

Indole-3-carbinole (I3C) is now thought to assist in reducing the risk of breast cancer and a study showed a 50% reduction in the incidence of breast cancer.  These compounds are abundant both in red cabbage and red beets, and are thought to participate in the production and utilization of estrogen in the body. They are also thought to play a role in reducing the likelihood of breast cancer in people who eat these foods. 

As well as the prevention of breast cancer, red cabbage and red beets are thought to be capable of playing an important part in prevention of other cancers, notably of the lungs, stomach and colon. These red vegetables have other attractions too, from their other nutrient resources. They are very rich in Vitamin C, a key antioxidant. Also, like many other vegetables of all colours, the "reds" are a good source of calcium.

Other nutrients present in red beet and cabbage are flavanoids, which give the deep red colours of these vegetables. that is why it is best to buy the deepest red samples you can. It is the flavonoids, alongside the Vitamin C, which give both red cabbage and red beets their powerful antioxidant health benefits.  They are two of the best sources of flavanoids, so should be treasured as you enjoy every mouthful. 

On other area of health where these red vegetables are being studied is in their possible role in treating peptic ulcers. the red juice has been used as a treatment for many years.  It is believed that the high concentration of the amino acid called glutamine is responsible for this health giving property. Glutamine provides nutrients to the cells that line the small intestine and the stomach, which could be why it is responsible for the effectiveness of cabbage juice at treating ulcer conditions.