A Guide To How Much Water, Potassium, Sodium, You Should Take
Sunday, February 28th, 2010The Food and Nutrition Board released the sixth in a series of reports presenting dietary reference values for the intake of nutrients by Americans and Canadians. This new report establishes nutrient recommendations on water, salt and potassium to maintain health and reduce chronic disease risk. Highlights of the report include:
* The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide. The report did not specify exact requirements for water, but set general recommendations for women at approximately 2.7 liters (91 ounces) of total water — from all beverages and foods — each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water. The panel did not set an upper level for water.
* About 80 percent of people’s total water intake comes from drinking water and beverages — including caffeinated beverages — and the other 20 percent is derived from food.
* Prolonged physical activity and heat exposure will increase water losses and therefore may raise daily fluid needs, although it is important to note that excessive amounts can be life-threatening.
* Healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day — or 3.8 grams of salt — to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients.
* The tolerable upper intake level (UL) for salt is set at 5.8 grams per day. More than 95 percent of American men and 90 percent of Canadian men ages 31 to 50, and 75 percent of American women and 50 percent of Canadian women in this age range regularly consume salt in excess of the UL.
* Older individuals, African Americans, and people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL.
* Adults should consume at least 4.7 grams of potassium per day to lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss. However, most American women 31 to 50 years old consume no more than half of the recommended amount of potassium, and men’s intake is only moderately higher.
* There was no evidence of chronic excess intakes of potassium in apparently health individuals and thus no UL was established.
New Series of Posts Presenting Phobias
Sunday, January 10th, 2010In addition to our “Introducing” and “Home-Remedies“ series of posts, we now launch a new series called “Presenting – Phobia” series. Each post will present another Phobia and discuss, manifestations, how-to-deal with people who have these phobias by explaining the Phobia itself, provide some suggested alternative herbs, supplements or nutritional support proven effective and other remedies with sources for more information.
We all have a Phobia or two lingering inside or for some, showing itself by dictating our behavior patterns. Many Phobias are viewed as eccentricities or oddities of a personality, and many indeed are. However some Phobias do prevent you from learning to your maximum ability, engaging in a meaningful relationship, or even going out for a cup of coffee with friends. You may recognize some of your own traits, latent and apparent, in these many Phobias.
Knowing you have a Phobia does not mean you have to seek a cure. Of course that depends on the Phobia itself. For example one can live with Apiphobia through life, and as long as you are not around bees, you will never suffer a moment of any major consequence being Apiphobic. On the other hand, if you are Bathmophobic (Fear of stairs or steep slopes) and live in San Franscisco, you need immediate help.
We hope you enjoy the series and that it will help you better understand the people around you and perhaps yourself.
Medical Team – Blog Staff
US Tele-Medicine
New Series of Posts Presenting Phobias
Saturday, January 9th, 2010In addition to our “Introducing” and “Home-Remedies“ series of posts, we now launch a new series called “Presenting – Phobia” series. Each post will present another Phobia and discuss, manifestations, how-to-deal with people who have these phobias by explaining the Phobia itself, provide some suggested alternative herbs, supplements or nutritional support proven effective and other remedies with sources for more information.
We all have a Phobia or two lingering inside or for some, showing itself by dictating our behavior patterns. Many Phobias are viewed as eccentricities or oddities of a personality, and many indeed are. However some Phobias do prevent you from learning to your maximum ability, engaging in a meaningful relationship, or even going out for a cup of coffee with friends. You may recognize some of your own traits, latent and apparent, in these many Phobias.
Knowing you have a Phobia does not mean you have to seek a cure. Of course that depends on the Phobia itself. For example one can live with Apiphobia through life, and as long as you are not around bees, you will never suffer a moment of any major consequence being Apiphobic. On the other hand, if you are Bathmophobic (Fear of stairs or steep slopes) and live in San Franscisco, you need immediate help.
We hope you enjoy the series and that it will help you better understand the people around you and perhaps yourself.
Medical Team – Blog Staff
US Tele-Medicine
Home Remedies Series – Anxiety
Friday, December 4th, 2009Anxiety Disorder Symptoms
Like many psychological problems, an anxiety disorder is a little difficult to detect, particularly as many of the symptoms are normal human responses. The key difference however is that these responses occur without any stimulus. Sometimes the individual is almost constantly in a state of worry, while others may experience sudden, unprovoked “anxiety attacks”.
Some of the symptoms of anxiety disorder include:
- Constant state of apprehension
- Irritability
- Restlessness
- Fatigue and exhaustion
- Inability to concentrate
- Chest pain
- Headaches
- Breathlessness
- Nausea
- Indigestion
- Insomnia
- Inability to calm down or relax
Anxiety Causes
Unlike a physical disease or medical condition, there are no specific causes of anxiety. A variety of causes can combine to have a negative effect on a person, ultimately resulting in an anxiety disorder. The body’s chemical processes, one’s life experiences, and many other factors play a role. There can be specific elements of your life and environment that make you anxious and contribute to the problem of anxiety, such as work pressure, academic expectations, or major illness, or there can be a general existential crisis. Constant worry can cause panic attacks.
Anxiety Remedies
Aromatherapy
Aromatherapy is a good treatment for anxiety, and you can do it on your own. Lavender oil is particularly effective, but you can also use jasmine or sandalwood.
Vitamins
Vitamin deficiencies – Vitamin B in particular can often cause anxiety. Try taking a daily supplement of a B-complex tablet.
Meditation
Learn some meditation and yoga techniques to calm yourself. If nothing else, closing your eyes and breathing deeply will do. These techniques can be used whenever you start to get an anxiety attack, and also as part of your daily routine.
Exercise
A daily workout will help you calm down. The physical exertion itself helps fight anxiety, plus it prompts your body to produce certain chemicals that calm you and make you feel good.
Bathing
When you feel an anxiety attack coming on, you can have a cold shower or soak in a warm bath, whichever works for you.
Drink water or tea
When you start to feel stressed out, drink a whole glass of water, or else sit back and sip a cup of tea.
Anxiety Diet
There is no specific diet for anxiety, but certain foods and food habits can certainly make a difference. You can experiment on your own, but ensure that you differentiate between unhealthy “comfort food” and healthy food that is actually making a difference to your condition. You might be quite happy eating a greasy burger, but a fruit snack instead might make you feel better in the long run.
- Drink adequate amounts of water daily.
- Make sure that you get all the necessary vitamins and minerals. If necessary, ask your doctor about supplements.
- Cut down on alcohol, tobacco, and caffeine.
- Eat more complex carbohydrates.
Other Suggestions for Anxiety
For a severe anxiety disorder, there is no option other than getting professional help. There are two main approaches to anxiety disorder treatment:
Counseling
This method of treatment basically involves taking the help of a psychiatrist or a professional counselor to identify the behavioral or psychological causes of the anxiety disorder. The psychiatrist or counselor will then help you change these patterns of behavior and thinking, and help you react to situations in a more positive way.
Medications
There are a variety of drugs that are used to treat anxiety disorders, including sedatives and antidepressants. These drugs work, but they do have their side effects, including the possibility of dependency. They are therefore to be used only under professional guidance, and only if other measures are found to be ineffective.
Home Remedies Series – Cracked Heels
Tuesday, November 24th, 2009Feet care is not a disorder one can be clueless about. This is also one of the reasons why people almost always neglect it. Primarily, feet care begins with some care. Home remedies have some of the best cost effective and result oriented solutions one can try and experiment with. But it is important to note that when home remedies do not cure cracked heels it is wise to take an appointment with your general physician.
Here is a compilation of the best known remedies to treat cracked heels:
-Apply any shortening or hydrogenated vegetable oil after washing the feet clean on dry and cracked areas of the feet. After applying a thick coat of shortening on the feet, wear a pair of thick socks. Leaving this application overnight can surely provide positive results in few days.
-Apply the pulp of a ripe banana on the dry or cracked area of the heel. Leave it on for 10 minutes and rinse it clean.
-Soak the feet in lemon juice for about 10minutes. Follow this therapy on a weekly basis until one finds a change.
-A daily regime of cleaning and moisturizing is a good cure for dry or cracked heels. At the end of the day soak the feet in warm soapy water for about 15 minutes. Rinse feet and pat dry. Make a healing mixture comprising of: one teaspoon Vaseline and the juice of one lemon. Rub this mixture onto the cracked heels and other required areas of the feet till it is thoroughly absorbed. This can be done daily until visible results are obtained.
-A regular application of a mixture of glycerin and rosewater is known to soothe and cure cracked heels.
-Another result oriented solution is to melt paraffin wax and mix it well with little mustard oil. Apply on the dry or cracked area of the heels. Rinse it off in the morning. A continuous application for 10 to15 days can achieve desirable results.
Diet for Cracked Heels
Cracked Heels : Home Remedies suggested by users
Consume a diet rich in calcium, iron, zinc and omega-3 fats
Here is list of essential foods that one can include in a regular meal and help curb deficiencies that may cause cracked heels:
-Vitamins (Vitamin E) rich foods include: vegetable oils, green vegetables, cereals, wheat germ, whole-grain products and nuts.
-Minerals (Calcium and Iron) rich foods include :
1) Calcium: milk, cheese, yogurt, goat’s milk, fortified soya milk, mineral water, ice cream, tinned fish, juices, cereals and broccoli are excellent sources of calcium. Dairy products such as milk and yogurt are also considered as one of the best sources of calcium.
2) Iron: Meat, chicken and fish are good sources of iron. Iron is also available in cereals, eggs, vegetables and beans; however it is not as easily absorbed into the body as the iron from meat, chicken and fish.
3) Zinc rich foods include: Oysters, chicken, crab, kidney beans, yogurt, brown rice, spaghetti.
4) Omega-3 fatty acids are largely found in: Purslane herb, cold water fish, and flaxseed oil or flax seeds.
Simple suggestions to care for your cracked feet:
-Keep feet clean and dirt free
-Exercise the feet regularly
-Alternate hot and cold water for a feet bath to soothe the feet
-Moisturize and exfoliate the feet whenever possible
-Avoid walking bare feet as much as possible
Vitamins and Minerals for Healthy Blemish-Free Skin
Monday, November 23rd, 2009Acne is a common concern among adolescents and adults alike. No one is happy about looking in the mirror and seeing pimples and blackheads on their face glaring back at them. The ideal is to see a reflective smile along with a clear complexion and healthy glow in your cheeks.
In this article we will explore various vitamins and minerals to learn how they affect the health of your skin and hopefully help you break-free from unsightly blemishes and break-out into a beautiful radiant smile.
The Holistic Approach to Acne
From a holistic point of view all illnesses are manifestations of our imbalances. In treating acne outbreaks the holistic practitioner would typically consider all emotional, physical, mental, or even spiritual imbalances. Any treatments offered would address the whole person, not just the physical body.
For example,
Some holistic practitioners also cite poor diets and deficiencies in vitamins and minerals as factors that upset the natural internal workings of physical organs and disturb optimal blood circulation. In Ayurvedic medicine, acne (known clinically as Yauvan Pidika) is believed to be an internal constitutional disorder of the body and is caused primarily by improper diet, impurities in the blood, and imbalances in Kapha and Vata. However, there is virtually no scientific evidence linking diet to acne, and dermatologists dismiss such claims.”
Vitamin Treatments for Acne
Healthy and radiant skin requires proper nutrition. However, according to a 2007 report by the Center for Disease Control and Prevention, 39.5 percent of Americans eat less than the recommended three to five servings of fruits and vegetables each day. Deficiencies in vitamins and minerals can affect the body’s ability to function optimally. Vitamins and minerals can be taken to supplement our diets when our nutritional needs are lacking through food consumption alone.
However, multivitamins should not be taken as a substitute for eating healthy foods. Taking too much of any vitamin or mineral can be toxic and extremely dangerous. Please consult with a doctor or other trained healthcare professional before taking any dietary supplements.
- Vitamin A – Retinoids, derivatives of vitamin A, are used to treat acne and other skin disorders. Retinoids are prescribed by dermatologists both topically and orally. A common type of retinoid used in the oral treatment of acne is isotretinoin.
- Omega-3 Fatty Acids – Omega-3 fatty acids from fish oil, chromium, zinc, and selenium are nutrients that may have both anti-acne and mood regulating properties according to an acne study conducted at the Lasky Skin Clinic in 2008.
- Zinc – The National Library of Science recognizes that zinc may be effective in the treatment of acne based on available science evidence. The Department of Dermatology at SUNY Downstate Medical Center in New York also recognizes zinc, along with vitamin A, and tea tree oil (also ayurvedic therapies) as over-the-counter remedies available for treating acne. However, its position on these remedies is that additional and better studies are needed to clarify the benefits.
Essential Vitamins for Skin Care in General
- Vitamin A – According to
- Vitamin B – The Office of Dietary Supplements at the National Institute of Health states that inflammation of the skin is one sign of B6 deficiency. Clinical signs of vitamin B6 deficiency are rarely seen in the United States. Alcoholics and aging adults are at the highest risk for B6 deficiencies due to poor dietary habits.
- Vitamins C and E – The American Academy of Dermatology recommends daily oral dosages of vitamins C and E to protect the body and for its antioxidant properties that are important for healthy skin.
- Zinc – A study conducted at Duke University provides evidence that Zinc is an important antioxidant supporting healthy skin. Among the findings: “Zinc protects against UV radiation, enhances wound healing, contributes to immune and neuropsychiatric functions, and decreases the relative risk of cancer and cardiovascular disease.” So, in addition to the antioxidant benefits zinc offers to our skin, zinc is also important for the proper functioning of the immune system.
The Importance of Potassium
Tuesday, November 3rd, 2009Potassium is a very important mineral to the human body. It has various roles in metabolism and body functions:
* It assists in the regulation of the acid-base balance and water balance in the blood and the body tissues.
* It assists in protein synthesis from amino acids and in carbohydrate metabolism.
* It is necessary for the building of muscle and for normal body growth.
* It is needed for the proper functioning of nerve cells, in the brain and throughout the body.
Potassium in Diet: Food Sources
Fish such as salmon, cod, flounder, and sardines are good sources of potassium. Various other meats also contain potassium.
Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), and leafy green vegetables such as spinach, lettuce, and parsley contain potassium.
Fruits that contain significant sources of potassium are citrus fruits, apples, bananas, and apricots. Dried apricots contain more potassium than fresh apricots.
Potassium in Diet: Recommendations
There is no recommended daily allowance for potassium, although experts recommend approximately 2 to 2.5 grams per day. The average American diet provides 2 to 6 grams of potassium per day.
Over-the-counter potassium supplements provide 99 milligrams of potassium per tablet. Potassium supplementation should never be taken without the approval of your GE E-Care health care provider.
Potassium in Diet: Side Effects
A deficiency of potassium (hypokalemia) can occur in people with chronic disease or as a result of the aging process. The most common problems associated with reduced potassium levels are hypertension, congestive heart failure, cardiac arrhythmias, depression, and fatigue. A variety of conditions can cause the loss of potassium from the body. The most common of these conditions are vomiting, diarrhea, and other gastrointestinal problems.
Hypokalemia can also be caused when too much water is taken in too quickly in conjunction with heavy perspiration — for example, in an overzealous attempt to prevent dehydration during sports. This can affect marathon runners and other serious athletes.
Renal disease (such as acute renal failure) and diabetes, depending on the stage of either, can also cause fluctuations in the levels of potassium. Additionally, many medications can cause depletion of potassium. Examples include diuretics, cortisone, prolonged use of aspirin, and laxatives.
The most common symptom of potassium depletion is fatigue. Other symptoms of potassium deficiency include slow reflexes, muscle weakness, and dry skin. A quick loss of potassium could lead to cardiac arrhythmias.
Severe potassium deficiency symptoms include decreased heart rate, extreme muscle weakness, bone fragility and, if untreated, death. A low level of potassium can be determined with a blood test and can be treated with potassium supplements.
Increased levels of potassium in the blood is known as hyperkalemia. Some common causes of this are reduced renal (kidney) function, an abnormal breakdown of protein, and severe infection. If there is no pathological cause for increased potassium levels, the kidneys are able to handle a large amount of potassium, and prevent the blood levels from increasing.
Chinese Herbal Medicines For Preventing Diabetes In High Risk People
Friday, October 23rd, 2009Chinese Herbal Medicines For Preventing Diabetes In High Risk People
More research is required to establish whether Chinese herbal medicines can reduce the likelihood of developing diabetes, according to Cochrane Researchers. Although herbal medicines are widely used in Asian countries to treat pre-diabetes (impaired glucose tolerance or IGT), the precursor of the disease, researchers say there is still not enough hard scientific evidence to confidently recommend their use.
“People with impaired glucose tolerance are more likely to develop full blown diabetes and it may be possible to prevent or delay the onset of the disease through lifestyle changes and medication. Chinese herbal medicines have been used for this purpose for a long time, so there is plenty of anecdotal evidence for their safety and effectiveness, but we were interested to find out whether scientific research could provide a basis for recommending these alternative treatments,” says lead researcher, Suzanne Grant of the Centre for Complementary Medicine Research at the University of Western Sydney in Australia.
Pre-diabetes is recognised by higher than normal blood sugar levels. People with pre-diabetes are advised to change their diets to control their blood glucose levels and prevent progress to diabetes. In China, Korea and Japan herbal pills, teas and powders have been used for a long time to treat pre-diabetes and diabetes. They are thought to work in a number of different ways to help normalise blood sugar levels, including by improving pancreatic function and increasing the availability of insulin, a hormone that regulates blood sugar levels.
The researchers considered data from 16 clinical trials including 1,391 people who received 15 different herbal formulations. According to their findings, combining herbal medicines with lifestyle changes is twice as effective as lifestyle changes alone at normalising patients’ blood sugar levels. Those given the herbal formulations were less likely to develop full blown diabetes during the study period. Trials included in the review lasted from one month to two years. No adverse effects were reported in any of the trials.
“Our results suggest that some Chinese herbal medicines can help to prevent diabetes, but we really need more research before we can confidently say that these treatments work,” says
Keep the Body Alkaline for Optimum Health
Thursday, October 22nd, 2009Keep the Body Alkaline for Optimum Health
The term pH stands for potential hydrogen. It is the degree of concentration of hydrogen ions in a substance such as water, blood and food. pH is measured on a scale from 0 to 14. The lower the pH reading – the more acidic a substance is. The higher the pH reading, the more alkaline the body is. A pH of 7 is neutral. Ph balance is the balance of acid and alkaline in all fluids and cells throughout your body. Our bodies are alkaline by design and acid by function. This means that our bodies function more efficiently when slightly alkaline, but bodily functions, such as digestion, are acid producing. So what can we do to ensure that our bodies remain more alkaline and balanced?
The human body’s metabolic process is naturally acid producing. However, this waste needs to be neutralized or “balanced” so it can be safely eliminated from the body without damaging tissues and organs that are responsible for detoxifying the body. Alkalinity is needed to neutralize and balance acidity. The presence of alkalinity in the body’s acid producing environment is counteractive to the onset of illness and disease and also prevents decomposition.
“Acidosis” refers to an acid pH. It is an imbalanced acidic condition of all bodily fluids. Almost all cellular functions in the body are sensitive to the pH of their fluids. If the pH falls too far to the acidic side the cells become poisoned in their own toxic wastes and will die. All chemical processes have an ideal pH. Your blood should have a pH of 7.35 – 7.45. Many studies show that people with a correct blood pH enjoy good health; whereas, people with a low, or acidic, pH are more likely to be ill. The slightest imbalance can cause serious illness and disease.
The body will do whatever it must to maintain the blood pH balance, and will continually steal acid neutralizing minerals from wherever necessary, such as calcium from bones and teeth. The blood will dump the acid into other body organs in an effort to detoxify itself. The organs then dump the acid back into the blood, creating a vicious cycle of trying to rid itself of acidity. This cycle can be ended with a properly balance pH.
Symptoms of mild cases of acidosis include headache, lack of energy, sleepiness, fast and shallow breathing, nausea, vomiting, diarrhea, dehydration and loss of appetite. Acidosis can result in rheumatoid arthritis, diabetes, lupus, tuberculosis, osteoporoses, high blood pressure and most cancers.
Metabolic acidosis occurs when the body has more acidity then alkalinity in it. Eating a diet of excessive meats, grains and breads, dairy products, sugar, overcooked, refined and processed foods and fast foods, can lead to an acidic pH balance. Other factors can include overload from pollutants and chemicals, emotional stress and negative thinking. Even excessive exercising (past the point of exhaustion) causes acidity.
The most important way to stay alkaline is to maintain a healthy lifestyle.
- Increase the amounts of vegetables and fruit (alkaline foods) that you eat while decreasing the amount of acid-forming foods, such as grains, dairy products, pasta and breads. Juicing vegetables can be an excellent way to increase your alkaline food intake.
Just because a fruit or vegetable may be acid, that doesn’t mean it will be acid when it is digested. When foods are digested, they turn into “ash”. This ash is what determines if a food is acid or alkaline.
- It is important to remember that the method of cooking will also have either an acidic or alkaline reaction. For example, a potato that is baked or boiled in its jacket is alkaline food, whereas a fried potato is acid-forming.
- Make sure you drink at least 2 liters of good water per day. Normal tap water falls short of being good for you. Most city water has additives such as chlorine and fluoride, which are acid forming. Distilled water, water treated by reverse-osmosis or alkaline waters are best.
- Stress –
- Exercise will tend to make the body more alkaline, but exercising excessively will become acid-forming.