Category: Health News
The “wonder herb” Oregano is widely known for its anti-bacterial and anti-inflammatory properties, but now scientists at Long Island University (LIU) say it might also kill prostate cancer cells.
Prostate cancer usually affects men later in life, with an estimated 240,000 new cases and 28,000 deaths each year. Most current treatment options such as surgery, radiation, hormone therapy and chemotherapy involve likely complications and the possibility of severe side effects.
Dr. Supriya Bavadekar, PhD, RPh, and Assistant Professor of Pharmacology at LIU, feels carvacrol has potential as an anti-cancer weapon, explaining, “We know that oregano possesses anti-bacterial as well as anti-inflammatory properties, but its effects on cancer cells really elevate the spice to the level of a super-spice like turmeric.”
In the LIU study, carvacrol, an active component of oregano, was found to cause apoptosis, or ‘cell suicide’ when it came into contact with prostate cancer cells.
Strangely enough, these new findings back existing research showing that eating pizza – yes pizza – might actually cut cancer risk.
“Some researchers have previously shown that eating pizza may cut down cancer risk. This effect has been mostly attributed to lycopene, a substance found in tomato sauce, but we now feel that even the oregano seasoning may play a role,” continues Dr. Bavadekar.
“If the study continues to yield positive results, this super-spice may represent a very promising therapy for patients with prostate cancer.”
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Diet Soda Linked to Weight Gain and Stroke
Unless you’ve been living under a rock, you’ve probably heard of the term ‘gluten sensitivity’.
To give you a quick rundown, gluten is one of the proteins found in wheat, barley, rye and wheat products. If you are gluten sensitive, the gluten protein is treated like a foreign invader and when it’s detected your body mounts an attack, starting a domino-effect wave of inflammation that can affect many areas of the body including the intestines, thyroid and adrenal glands, nerve tissue, joints, and more.
Some of the most common symptoms of gluten sensitivity are migraine headaches, vertigo, alternating bouts of diarrhea and constipation, gas and bloating, chronic fatigue, depression and/or mood swings, and stubborn ‘belly’ fat.
Many who suspect they are gluten sensitive greatly try to restrict gluten in their diet or cut it out completely, which greatly reduces their symptoms. But if you suspect you are gluten sensitive and a restricted diet isn’t helping as much as it should, there could be another, unsuspected culprit…
Recent findings show that the same antibodies your body makes to fight against gluten may also mistake certain other foods for gluten, attacking them and setting off the dreaded inflammation response. Surprisingly, the most common gluten-imposter is coffee!
Although only 10% of coffee consists of the protein that cross-reacts with gluten antibodies, it can still wreak havoc and cause gluten-sensitivity-like symptoms.
So if you are being careful about gluten in your diet but just aren’t noticing the effects you desire, try cutting out your morning cup of Joe – it may do you good!
Feelings of confusion, loss of focus and memory loss are often written off as a part of getting older, but if you or a loved one is suffering from symptoms like these, a simple test for Vitamin B12 Deficiency might do you a world of good!
Without Vitamin B12, your body is unable to form new red blood cells, or even produce DNA. B12 is also vital for a healthy nervous system, which is why a lack of B12 can be connected to decline in mental function, memory and mood.
It’s well-known that B12 deficiency causes measurable conditions like anemia, but there are often less-obvious symptoms of deficiency such as muscle weakness, unexplained fatigue, shakiness, low blood pressure, depression, and poor memory and concentration.
Although B12 is water soluble, your body is able to store excess supplies in your liver and other tissues throughout your body. You are officially considered deficient when your blood serum levels drop below 250 picograms/ml, but an actual serum deficiency may take years to show up even though you are suffering from all the symptoms of a B12 deficiency. If you don’t have much B12 stored, deficiency will show up much sooner in blood tests.
It’s important to supplement with B12, because as you age, your ability to get this crucial vitamin from the food you eat declines. It’s unfortunate that the decrease in your body’s ability to obtain adequate B12 coincides with aging, because often the symptoms of deficiency are just chalked up to the aging process.
Natural sources of B12 include animal protein like red meat, turkey, fish and shellfish. Liver is an excellent source of Vitamin B12, providing the taste suits your palate. It’s often difficult to get B12 from plant sources, which is why many vegetarians and vegans must supplement with this vital nutrient.
Frequent consumption of alcohol, undergoing stomach surgery, taking the diabetes drug metformin, or taking anticonvulsants like phenytoin, phenobarbital or primidone can also put you at risk for a B12 deficiency.
Others with a higher-than-average risk of deficiency include those who use ant-acids like Prilosec, Prevacid and Nexium, as B12 needs adequate amounts of stomach acid to be released from the food you eat.
Many doctors recommend B12 injections if you’re deficient, but you can also get the B12 you need in one of the many tablet- or liquid-form supplements on the market today.
When supplementing with Vitamin B12, it’s often recommended that you start with 2,000 micrograms daily for about a month, and then drop your dosage down to 1,000 micrograms daily for the following month. After that, you can lower your intake to 1,000 micrograms weekly for maintenance.
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A new Penn State study finds that going gluten- and casein-free can improve both behavioral and psychological symptoms in children with ASD (autism spectrum disorder), implicating that autism may not simply be a neurological disease.
It’s long been observed that many children with ASD also suffer from gastrointestinal symptoms. This new study suggests it’s possible that peptides in proteins like gluten and casein could trigger certain immune responses, gastrointestinal symptoms and even behavioral problems.
In the first study of its kind to incorporate survey data from parents and caregivers, researchers administered a 90-item online survey covering details about gastrointestinal symptoms, suspected food sensitivities and diagnosed food allergies as well as the child’s degree of adherence to a gluten-free, casein-free diet.
The conclusion: For children with a history of gastrointestinal and/or allergy symptoms, a gluten- and casein-free diet helped improve gastrointestinal symptoms while also increasing social behavior and interaction.
Laura Cousino Klein, associate professor of biobehavioral health and human development and family studies at Penn State explains, “There are strong connections between the immune system and the brain, which are mediated through multiple physiological symptoms…”
She continues, “Gluten and casein seem to be the most immuno-reactive (proteins)…A child’s skin and blood tests for gluten and casein allergies can be negative, but the child still can have a localized immune response in the gut that can lead to behavioral and psychological symptoms.”
Researchers report that the best results were obtained when both gluten and casein were completely eliminated from the diet for at least six months. Laura Klein states, “If parents are going to try a gluten-free, casein-free diet with their children, they really need to stick to it in order to receive the possible benefits.”
All in all though, researchers agree that the data clearly shows putting children with ASD on a strict gluten-free, casein-free diet might offer some relief.
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Diet Soda Linked to Weight Gain & Stroke
Magic Bullet Cancer Cure Discovered?
Creativity Fueled by the Color Green
The past year hasn’t been kind for diet soda, with multiple studies associating it with everything from an increased risk of heart attack and stroke to weight gain.
Two of these studies, presented earlier this year at the American Diabetes Association, link drinking diet soda with a wider waistline, and associate aspartame (found in many diet drinks) with unhealthy increases in blood sugar.
Another study by the University of Miami Miller School of Medicine, recently reported in the Journal of General Internal Medicine, suggests that drinking diet soda every day might actually increase the risk of heart attack and stroke.
Study researcher Helen P. Hezuda, Ph.D. warns, “Data from this and other prospective studies suggest that the promotion of diet sodas and artificial sweeteners as healthy alternatives may be ill-advised.”
In the study linking diet soda with a bigger waistline, it was found that diet soda drinkers’ waistlines increased 70% more than non-diet soda drinkers over the course of the 9.5-year study. Additionally, those who drank two or more diet sodas daily had an average waist circumference nearly 500% larger than participants who didn’t drink any diet soda
The University of Miami study followed 2,600 adults for ten years, ultimately finding that those who drank diet soda every day were 44% more likely to suffer from a heart attack or stroke than non-diet soda drinkers.
University of Miami lead researcher Hannah Gardener cautions, “What we saw was an association. These people may tend to have more unhealthy habits.” Although, admittedly, she and her colleagues did try to account for those factors in the study.
When it comes to diet sodas and soft drinks, Helen P. Hezuda, Ph.D. sums it up nicely: “They may be free of calories but not of consequences.”
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Can a small, inexpensive, odorless and colorless molecule be the much-sought-after cure for cancer? It sure seems possible!
A group of researchers at the University of Alberta led by Dr. Evangelos Michelakis have discovered that DCA (dichloroacetate), a substance commonly used to treat mitochondrial diseases in children, also works to activate a mitochondrial enzyme in cancer cells, slowing down tumor growth.
To date, the researchers have found that DCA effectively slows the growth of multiple cancers, including lung cancer, breast cancer, and brain tumors.
For over 70 years, medical science has been aware of the mitochondria/cancer connection. In a nutshell, when cancer is present, a cell’s mitochondria (the cell’s energy producers) malfunction, preventing the cancer cells from dying like normal cells.
Previously, it was thought that this malfunction was the result of permanent damage to the mitochondria caused by the cancer. Dr. Michelakis was not so sure, and lo and behold, found that the damaged mitochondria can be effectively ”revived’ by DCA.
Dr. Michelakis observes, “I think DCA can be selective for cancer because it attacks a fundamental process in cancer development that is unique to cancer cells.”
Restoring the mitochondria’s functions resets the normal life cycle of the cancer cells, allowing these cells to die which keeps cancerous cells from spreading and results in a decrease in tumor growth.
To date, DCA has slowed tumor growth in both in-vitro (test tube) and animal studies. Because its molecules are so small, DCA can be easily-absorbed by the body and travel to many areas certain cancer-fighting drugs can’t reach.
DCA is relatively non-toxic, and is inexpensive because it’s not patented or owned by a big pharmaceutical company. In an unfortunate catch-22, the very fact that this wonder compound is not patented makes it hard for researchers to obtain private funding for further clinical trials on actual cancer patients.
Keep your eyes and ears open for more news on this potential ‘magic bullet’, it may be just what the doctor ordered.
You can read more about DCA at The DCA Site. If you’re interested in finding out more about other alternative cancer therapies, check out Alternative-Cancer.net.
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Can catching a glimpse of something green really unleash your creativity? A recent study says “YES!”
In the past, researchers have shown that certain colors have psychological links, for example red with romance or anger, and blue with calmness. Now it has also been shown that just a quick glance at the color green before embarking on a creative endeavor boosts creativity more than looking at something white, grey, red, or blue.
In a German study, half of a group of men and women were shown a green rectangle (the same shade of green seen in nature), while the other half were shown a white rectangle. Then each group was given two minutes to write down as many uses for a tin can as possible. Answers were then rated based on creativity and cleverness.
As a whole, more creativity was shown by those who looked at the green rectangle before beginning the task than those who were shown the white rectangle. Further tests using other colors, like grey, red, and blue produced similar results.
Does this so-called ‘green effect’ occur because our minds relate green to money, and this subconsciously increases our effort and creative output?
Not the case. Dr. Stephanie Lichtenfeld, an assistant professor of Psychology at Ludwig-Maximilians-University in Munich, feels it’s more likely that our minds link green to both physical and psychological growth, causing the jump in creativity.
She states, “Even very subtle stimuli, such as color, can influence our motivation, cognition, and behavior…Green may serve as a cue that evokes the motivation to strive for improvement and task mastery, which in turn may facilitate growth.”
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Three studies published on Wednesday added to growing scientific evidence suggesting that taking a daily dose of aspirin can help prevent, and possibly even treat, cancer.
Previous studies found that taking aspirin daily reduces the long-term risk of death due to cancer, but until now the shorter-term effects have been less certain, along with the medicine’s potential in patients already diagnosed with cancer.
The studies, led by Peter Rothwell of Britain’s Oxford University, found that aspirin also has a short-term benefit in preventing cancer, and that it reduces the likelihood that cancers will spread to other organs by about 40 to 50 percent.
“These findings add to the case for use of aspirin to prevent cancer, particularly if people are at increased risk,” Rothwell said.
“Perhaps more importantly, they also raise the distinct possibility that aspirin will be effective as an additional treatment for cancer by preventing distant spread of the disease.”
This is particularly important because it is the process of the spreading of cancer, or “metastasis”, which most often kills people with the disease, he added.
Aspirin reduces the risk of clots forming in blood vessels and can therefore protect against heart attacks and strokes, so is often prescribed for people who suffer from heart disease and have already had one or several attacks.
Aspirin also increases the risk of bleeding in the stomach for around one patient in every thousand per year, a factor which has fueled an intense debate about whether doctors should advise patients to take it as regularly as every day.
Last year, a study by British researchers questioned the wisdom of daily aspirin for reducing the risk of early death from a heart attack or stroke because they said the increased risk of internal bleeding outweighed the potential benefit.
Other studies, including some by Rothwell in 2007, 2010 and 2011, found that an aspirin a day, even at a low dose of around 75 milligrams, reduces the long-term risk of developing some cancers, particularly bowel and oesophageal cancer, but the effects don’t show until eight to 10 years after the start of treatment.
Rothwell, whose new studies were published in The Lancet and The Lancet Oncology journals on Wednesday, said this delay was because aspirin was preventing the very early development of cancers so there was a long time lag between this stage and a patient exhibiting clinical signs or symptoms of cancer.
Rothwell and others said deeper research was now needed into aspirin as a potential treatment for cancer in patients whose disease has not yet spread.
“No drug has been shown before to prevent distant metastasis and so these findings should focus future research on this crucial aspect of treatment,” he said.
Peter Johnson, chief clinician at the charity Cancer Research UK, said his group was already investigating the anti-cancer properties of aspirin. “These findings show we’re on the right track,” he said.
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Green Tea seems like the cure all for everything. And believe it or not there’s yet another thing it’s good for – killing bacteria.
About Tonsillitis
When a bacteria or virus affects your tonsils, they can become sore. This soreness is often accompanied by irritation, redness, inflammation and a scratchy throat. These symptoms are commonly known as Tonsillitis.
Other conditions causing soreness of the tonsils include strep throat, mononucleosis and allergies. Green tea consumption may help prevent and treat sore tonsils. However, talk to your doctor before beginning a regimen of green tea, as it may adversely interact with some medications.
Immune System
Green tea contains catechins, a type of antioxidant that improves your immune system response by releasing specific proteins that attack viruses and bacteria.
The University of Maryland Medical Center recommends using caffeine-free green tea for your immune-boosting remedy. Mix 1 teaspoon of green tea leaves with 1 cup of boiling water, and steep for 10 minutes. Drink 2 to 4 cups of green tea daily for maximum immune-boosting benefits.
Anti-Inflammatory
Epigallocatechin gallate, also known as EGCG, is a primary antioxidant in green tea that helps decrease inflammation in the body. Additionally, gargling and drinking hot beverages, like green tea, may help soothe your sore throat and tonsils.
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Be careful – that ‘healthy’ food you’re eating may actually be bad for you! Don’t blame yourself, in this day and age it’s hard to sort through all the advertising and misinformation which seems to make nearly every food appear healthy.
But don’t worry, two registered dieticians, Lauren Antonucci and Lisa Moskovitz of Nutrition Energy, a sports performance nutrition center in New York City, are here to unmask some of the diet-sabotaging culprits hiding behind “healthy” labels.
Here are their nine worst offenders:
Protein Bars
“Protein bars are basically vitamin- and protein-infused candy bars,” says Moskovitz. “They seem like a healthy snack replacement, but they can contain more than twice the amount of fat and carbs as a chocolate brownie.”
To steer clear of needless calories, look for options that have less than 180 calories and 5 grams of fat, and provide at least 5 grams of fiber.
Dried Fruit
Calories can add up quickly when you’re eating dried fruit, with 100 calories per ¼ cup serving. Antonucci recommends reaching for fresh or frozen fruits instead. “You’ll be able to eat a larger, more satisfying serving for fewer calories and feel fuller from the fluids,” Antonucci says.
Yogurt
This calcium- and vitamin D-rich food can’t escape from the danger zone; some brands have as much fat and sugar as a jelly donut! The good yogurt is the plain, low-fat version. Flavor them on your own with fruit and honey. And go Greek when you can. Plain Greek Yogurt offers twice as much protein and half the amount of carbs as the traditional type, Moskovitz says.
Margarine
In a battle between butter and margarine, the butter wins hands down. “(Margarine’s) the one ingredient we dietitians recommend to avoid completely,” Moskovitz says.
The spreads have the same number of calories, but Margarine has more trans fat, which simultaneously raise your “bad” (LDL) cholesterol and lower “good” (HDL) cholesterol, according to the Mayo Clinic. To limit your risk of heart disease, stick with the real stuff. And choose whipped butter, which has a lower caloric density.
Reduced-Fat Peanut Butter
When manufacturers take fat out of peanut butter, they replace it with sugars. As a result, reduced-fat peanut butter has the same total calories as the original, but more than twice the amount of carbs. “It’s better to stick with the regular stuff,” Moskovitz says. “You’ll eat less, because the full-fat version is more satisfying and filling.”
Bran Muffins
“Think of these as a decadent treat, not a healthy coffee companion,” says Antonucci. A typical bran muffin has more than 400 calories and up to 15 grams of fat, with most of the calories coming from sugar and refined flour. Can’t skip your morning muffin? The best bet is to make a lower-fat, portion controlled version at home, Antonucci says.
Fat-Free Salad Dressing
“In just two measly tablespoons of fat-free Italian dressing, you take in up to 500mg of blood-pressure-raising sodium,” Moskovitz says. “That’s a third of the total amount you should eat in an entire day.”
If you’re watching your blood pressure, steer clear of this stuff. Instead, she recommends making your own low-salt dressing by combining balsamic vinegar, lemon juice, and flavor-packed seasonings like pepper, turmeric and mustard seed.
Turkey Burgers
Don’t be fooled like the others who think that ordering a turkey burger instead of beef will keep them slim. The average restaurant-style turkey burger packs 600 calories and 30 grams of fat – and that’s without the bun or toppings.
“The next time you’re wondering which burger to choose, don’t worry about the type of meat,” Moskovitz says. “Instead, limit your portion size by sharing it with a friend, or going open-faced.”
Sushi
Don’t let the small Sushi rolls trick you, because they’re packed with some calorie bombs. A single roll can pack more than 500 calories. To steer clear of these calorie-dense tripwires, Moskovitz recommends avoiding any roll that includes these ingredients: tempura (which is another word for deep fried), cream cheese, shredded cheese, or spicy mayo sauce.
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Here is a list of 5 tips to create a mini-nirvana during your busy day.
Write an “Ignore List”
We love or hate our “To Do” list. It can help you prioritize or overwhelm you because of the amount of work needing to be done.
So try the opposite. Your ignore list should be full of things that will only distract you from the important things. Try prioritizing your schedule by starting your day with an ignore list and it may speed up your day.
Pick a Meaningful ItemBefore you start your day, take something small but meaningful with you. It can be anything from a photo to a piece of jewelry. Any small token with a personal significance will do, as long as it reminds you what’s really important in life. When you look at it throughout the day, you will catch yourself smiling.
Turn Off Your Mind
When you feel overwhelmed, try shutting your brain off for just 5 minutes. Clearing your mind and focusing on your breathing will help calm you down and re-focus on the task at hand.
Write a Gratitude List
Write down three things you’re truly grateful for in life. This will shift your priorities and help you see what really brings you happiness and makes your days brighter. You might even surprise yourself with some seemingly small things that help you see the bigger picture – like getting your coffee or finding that perfect parking spot.
Reflect on Your Day
Take the 5-10 minutes and reflect on the highs and lows of your day, and evaluate what worked and what didn’t. You’ll be able to slowly change your behaviors to incorporate more highs and fewer lows. This will hopefully make your days much more enjoyable going forth.
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The American Academy of Environmental Medicine (AAEM) called for a suspension on genetically modified (GM) foods and a call for GM food labels and product testing. AAEM recently released its position paper on Genetically Modified foods stating that “… GM foods pose a serious health risk”.
Is there research showing that GMOs are safe?
Not conclusive. The only feeding study done with humans showed that GMOs survived inside the stomach of the people eating GMO food. No follow-up studies were done.
Various feeding studies in animals have resulted in potentially pre-cancerous cell growth, damaged immune systems, smaller brains, livers, and testicles, partial atrophy or increased density of the liver, odd shaped cell nuclei and other unexplained anomalies, false pregnancies and higher death rates.
Are the plants chemically the same, whether or not they are genetically modified?
Many tests can’t analyze the differences on a DNA level.
Haven’t people been eating GM foods without any ill effect?
The biotech industry says that millions have been eating GM foods without ill effect. This is misleading. No one monitors human health impacts of GM foods. If the foods were creating health problems in the US population, it might take years or decades before we identified the cause.
What indications are there that GM foods are causing problems?
Soon after GM soy was introduced to the UK, soy allergies skyrocketed by 50 percent.
In March 2001, the Center for Disease Control reported that food is responsible for twice the number of illnesses in the U.S. compared to estimates just seven years earlier. This increase roughly corresponds to the period when Americans have been eating GM food.
Without follow-up tests, which neither the industry nor government are doing, we can’t be absolutely sure if genetic engineering was the cause.
What about GM hormones in milk?
Milk from rbGH-treated cows contains an increased amount of the hormone IGF-1, which is one of the highest risk factors associated with breast and prostate cancer, but no one is tracking this in relation to cancer rates.
Is there any documented instance of adverse effects of GMOs on people?
One epidemic was rare, serious, and fast acting, and therefore more easily discovered. Called EMS, it was traced to a GM brand of the food supplement L-tryptophan. In the 1980′s, the contaminated brand killed about 100 Americans and caused sickness or disability in about 5,000-10,000 others.
Why are children particularly susceptible to the effects of GM foods?
Children face the greatest risk from the potential dangers of GM foods for the same reasons they face the greatest risk from other hazards like pesticides and radiation, namely:
Young, fast-developing bodies are influenced most.
Children are more susceptible to allergies.
Children are more susceptible to problems with milk.
Children are more susceptible to nutritional problems.
Children are in danger from antibiotic resistant diseases.
How dangerous, or potentially dangerous, are GM foods relative to other food dangers, e.g., pesticides, irradiation, additives, preservatives?
Since so little research has been done on the safety of GM foods, it is not possible to rank its risks. Unlike the others, GM crops persist in the environment, and may continue to pose risks to health for centuries.
Sources
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Dr. Oz And Other Leading Doctors Advise: End Your Energy Crisis With Vitamin B12
Dr. Oz is just the latest of many leading doctors who are touting the benefits of Vitamin B12. This vitamin is so vital, Dr. Oz recently released a special article about the importance of this crucial nutrient, summarized below.
B12 Deficiency
If you are like the millions of Americans who have tried everything you could find to boost your energy, but still suffer energy ‘crashes’ or feel lethargic later in the day, you may want to start looking for answers elsewhere.
Recent studies show that 15-40% of Americans are B12 deficient. Vitamin B12 lies at the core of your body’s ability to make DNA for new cells, form healthy red blood cells, and turns the food you eat into energy to power your metabolism.
In the short term, insufficient B12 levels can lead to deep fatigue, mood changes, and dementia-like symptoms, preventing you from feeling your best and performing at your highest energy level. In the long term, an unchecked vitamin B12 deficiency can lead to permanent nerve damage.
Symptoms of B12 Deficiency
- Overall lack of energy
- Feeling fatigued and tired for no reason
- Difficulty concentrating or remembering things
- Unusual mood changes
- Inflamed, red, cracked tongue
- Tingling or numbness in hands or feet
You Might Be At Risk
While you should talk with your doctor about your own personal history, here are some of the broad risk groups that were discussed by Dr. Oz:
If you’re taking certain medications: Most Vitamin B12 absorption occurs in your stomach, where stomach acid plays a key role in unlocking B12 from the food you eat. If you’re taking medications that suppress gastric acid production, such as proton pump inhibitors for heartburn, you may be at higher risk for B12 deficiency. Regular consumption of aspirin is also associated with a higher risk of B12 deficiency.
If you’ve undergone gastrointestinal surgeries or have gastrointestinal disorders: Gastric bypass or other stomach surgery can compromise the body’s ability to absorb B12. If you have IBS, Chrohn’s disease or celiac disease, you are also at a potential higher risk, as you may be unable to absorb enough vitamin B12 from your food, or to produce adequate intrinsic factor, a compound needed further along in digestion to absorb B12 in your small intestine.
If you’re over age 50: For an estimated 30% of the population (that’s 1 in every 3 people), changes in the stomach lining as you age may reduce the production of gastric acid. This prevents your body from unlocking adequate amounts of B12 from your diet. For this reason, it’s recommended that all Americans over age 50 consume at least 25-100 mcg/day of supplemental B12. In fortified foods and supplements, B12 is already present in its free form and doesn’t require gastric acid for separation and absorption in the stomach.
Boost B12 in Your Diet
Vitamin B12 is found naturally in some foods (seafood, poultry, beef, pork and dairy products), and added to others (like fortified breakfast cereal). Here are four of the most powerful ways you can start including more B12 in your diet.
Begin With a Breakfast of Champions
Fortified breakfast cereals are a super-easy way to get the B12 you need. Check the label and choose your favorite whole grain cereal that provides 25-100% of the Daily Value (DV) of B12. Add 1 cup of organic lowfat or skim milk or yogurt for another 15-20% DV of B12, and you can meet your needs before you’ve cleared the breakfast table.
Cook Up a Buffalo Slider
The greatest natural sources of vitamin B12 are meat products. 100% grass-fed buffalo or bison is a lean and green superfood, as it’s lower in calories, total fat and saturated fat than conventional beef, and higher in heart-healthy omega-3s. If you can’t find buffalo or bison, 95% extra lean organic grass-fed beef is a good alternative.
Crack Open a Clam
Seafood is another excellent B12 source. Just 3 ounces of canned clams, for example, pack over 100% of the daily value for vitamin B12, and are also an excellent source of selenium, iron, zinc and protein. You can also find frozen clams in the freezer section of many seafood counters. If clams are not to your liking, substitute 4-5 ounces of sardines, salmon or trout for a nutrient-rich B12 boost.
Try a Nutritional Yeast
If you’ve eliminated red meat altogether and are a vegan or vegetarian, a nutritional yeast that is fortified with B12 can also be an excellent source of this vitamin; simply sprinkle 1 tablespoon per day into your lasagnas, smoothies and even desserts for your daily dose of B12. While other plant foods may claim to be a source of B12, these are unreliable as the amount can vary; a fortified yeast or breakfast cereal is a better bet.
What About B12 Shots or Supplements?
For many Americans, including vitamin B12-rich foods and fortified foods can help them easily meet their needs. Furthermore, supplements and injections can be another option for people who already have B12 deficiency or are at higher risk for deficiency.
There are numerous vitamins, lozenges, dissolving oral tablets, lollipops and patches that deliver adequate amounts of B12, so choose a method that works for you, and be sure it provides the dose you are looking for.
Be sure to discuss all of your options with your physician and choose the one that is the best fit for your health needs, budget and lifestyle.
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What if your chances of catching a cold were directly linked to factors well within your control, such as overeating, not drinking enough water and high stress levels? Would you change your bad habits in order to enjoy better immunity and the boon of good health?
Well it’s true! Research shows that some simple everyday behaviors can influence your susceptibility to sickness, and put you on the fast track to a constantly compromised immune system…or worse.
Here are the top 7 to watch out for:
Eating Too Much Sugar
Not only is too much sugar bad for your waistline, a study in the American Journal of Clinical Nutrition showed that consuming sugar equivalent to that found in three cans of your favorite soft drink leaves your white blood cells struggling and weak for up to five hours!
Not Drinking Enough Water
Without enough water, your body can’t flush out toxins as efficiently. Although not as ideal as pure water, coffee and tea (in moderation) do count. When in doubt as to whether you’re getting enough fluids, check the color of your urine; if it’s pale yellow you’re in the clear.
Your Drinking Water Comes from a Well
Have your well water tested for arsenic, which has been linked to certain cancers as well as lowered immunity to the flu. Arsenic levels higher than that considered safe by the EPA can suppress your immune system, making you more susceptible to every bug that comes your way.
You’re Overweight
Did you know that the most severe cases of swine flu occur in those who are considered morbidly obese? Being overweight is stressful to all of your organs, and can also cause hormonal and other imbalances that contribute to a weakened immune system.
You Always Seem to be Sick
If you get more than one to three colds per year, it’s a sign that you might have an impaired immune system. To get your defenses back up, make sure you’re getting proper nutrition from a balanced diet that includes plenty of dark green veggies. Getting enough sleep is also a big must, as is exercising regularly and drinking plenty of water every day.
Stress is Your Middle Name
When you’re under sustained, long-term stress, your body’s immune system weakens, giving foreign invaders a better chance of breaking through your defenses. Additionally, stress during a sickness can often make your symptoms worse.
Your Nose is Painfully Dry
When your nasal passages are dry, it means you lack the protective benefits of mucous, which works to trap foreign particles including viruses and germs and flush them from your body. Flushing your nose with a salt water solution and utilizing a humidifier, especially at night, can be a big help.
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The fact that foods can reduce anxiety and boost your mood is well known to anyone who has inhaled a pint of Chunky Monkey at midnight or dived into a Costco-size bag of chips.
In a literal way, ice cream and chips do represent a quick path to happiness. A load of simple carbohydrates provides an instant lift because carbohydrates trigger the rapid release of serotonin, the mood-elevating “happy hormone.”
You experience a calming effect when your brain produces serotonin. But the problem with a simple carbohydrate overload is that it sets off a physiological chain reaction that wreaks chaos on your body. It also taxes your adrenals, suppresses your immune system for hours after intake and generally leaves you feeling sluggish, making you vulnerable to starting the eating cycle all over again.
And then there’s the sugar crash.
Caffeine is Your Enemy
Caffeine is no cure either. “People who are working a lot and not getting enough sleep often reach for that extra cup of coffee because they think it’s going to help them. But in reality the caffeine makes things much worse,” says Marjorie Nolan, a registered dietitian. “When you’re anxious and stressed out, your body is already stimulated.
Add caffeine, which is a stimulant, on top of that, and you’re setting yourself up to crash and burn a few hours later. Plus, you’re dehydrating yourself, which makes you feel even more fatigued and stressed. You also end up depleting valuable hormones in the long run.” Wow, the circle of chaos does not end once you start.
Manuel Villacorta, a Bay Area-based registered dietitian and specialist in sports nutrition, says, “We used to have to run for our lives, literally, but we’re not doing that anymore. Now most of us are sitting for our lives and livelihoods. People think all that sugar they eat is going to their cells — and some of it does. But the extra sugar floating around is going straight to the fat cells. It usually builds up in your waistline. And that’s how stress is related to gaining weight.”
What’s more, says Villacorta, another side effect of stress eating is that your brain becomes conditioned to want the cookies, bagels, chips and doughnuts. “Over time, your brain creates these reward pathways. And come 2 p.m. to 3 p.m., you’re craving those doughnuts.
And that’s when you become vulnerable, because once those reward pathways have been created, willpower alone is not going to work so well for you anymore.” This so ingenious; we are actually brainwashing ourselves to beat up our bodies!
“You need to create a new pathway, a new happy memory,” Villacorta says. “I tell my clients that when afternoon comes and you have those cravings, maybe what you need to do is get up and take a two-minute walk. Or take 10 deep breaths, which will also help lower cortisol levels.”
Robin Kanarek, interim dean of the Friedman School of Nutrition Science and Policy at Tufts University, speaks to the psychology of stress eating: “Food is more than nutrition. It can have nutritional value, but it also has cultural and social value. Sometimes our beliefs about food may be influencing behavior as much as the nutrition.”
Breaking the Snack Cycle
Kanarek recommends having healthy snacks handy. “Most people have a lull around 3 p.m. If you’re stressed out and all you can find is junk food from the vending machine down the hall, you may start this cycle that can lead to even more stress,” she says. “Having some fruits and vegetables readily available lets you indulge in something sweet that tastes good and has nutritional value, without the snowball effect.”
According to Villacorta, when it comes to eating to reduce stress, your general goal is twofold: boost the happy hormones (serotonin and dopamine) and reduce the stress hormones (cortisol and adrenaline), which take a toll on the body over time.
For combating stress, Nolan and Villacorta offer nutrition-based recommendations, including: Indulging in complex carbs. All carbs prompt the brain to produce more serotonin. The key is to stick to more complex carbohydrates because they digest more slowly and keep blood sugar levels stable.
Nolan suggests a bowl of oatmeal, whole grain, high-fiber breads and pastas, beans and lentils, which are packed with B vitamins to help keep up energy levels. Villacorta also recommends quinoa, sweet potatoes and fruit.
Back to the Basics with Veggies
Crunch some veggies. According to Nolan, crunchy raw veggies such as baby carrots, celery and radishes are great stress reducers because the act of crunching releases tension in the jaw without adding many calories.
Eat the right kind of fat. Foods high in Omega-3 fatty acids — walnuts, almonds, flaxseeds, pine nuts, wild tuna and salmon — help control unhealthy surges in stress hormones. They are also protective against mood disorders such as depression and are important for brain function. “If you are able to think clearly, you will be better-equipped to deal with stress,” Nolan says.
Increase your C. Vitamin C-rich foods, such as citrus fruits, do double duty because they can reduce stress hormone levels even as they boost the immune system, which is often compromised when we are under a lot of stress.
Drinking Tea
Theanine, an amino acid found primarily in green tea, can have a calming (but not drowsy) effect while helping to lower elevated blood pressure. Ultimately, the main goal is less about short-term solutions and more about creating a diet filled with less processed, more wholesome foods that can provide greater health, well-being and energy – foods that can also help shore up the immune system by counteracting the pervasive stress in most of our lives.
The Problem with “Cheap” Snacks
“You have people consuming these ‘light,’ 40- to 60-calorie snacks, with lots of additives and very little nutrition,” Nolan says.
“With the sight and smell of food, and the chewing, our digestive enzymes are released. But lo and behold, 20 minutes later, there is no actual ‘food’ to be had. Our body isn’t digesting anything remotely nutritious and thus isn’t satiated. That can trigger a low-grade stress hormonal response, and when it’s happening over and over again, it’s really taking a toll on our bodies.”
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