High BP the top global killer.......read on....

As per Times of India dated 30th, October, 2009,
‘High BP tops list of global killers’ - New Delhi:
High blood pressure is the worlds leading risk factor for mortality, being responsible for 13% of all deaths globally.
It is followed by tobacco use (8.7%), high blood glucose (5.8%), physical inactivity (5.5%), obesity (4.8%) and high cholesterol (4.5%). Risk factors for 75% of cases of coronary heart disease are alcohol consumption, high blood glucose, tobacco use, high BP, high body mass index, high cholesterol, low fruit and vegetable intake and physical inactivity . Most of these deaths occur in developing countries.

YOU CAN WALK AWAY FROM CIGARETTES WITHOUT GAINING WEIGHT OR GOING CRAZY.


Exercise is tremendously important for people who are trying to give up smoking.

Cigarettes mimic the effect of the mood- altering chemical transmitters in the brain; they also trigger the release of dopamine, a neurotransmitter linked to pleasure.

The endorphins released through exercise help neutralize the cravings and combat the depression that most new non-smokers face.

A recent ex-smoker beginning an exercise programme must be treated differently than non-smokers. 1st they neeed a medical clearance for blood pressure, resting heart rate, lung capacity, weight & cholesterol. Since weight lifting increases blood pressure, those with hypertension can be put on a modified regimen.

Most people put on 3-4 kgs after they quit smoking. That becomes very discouraging, and therefore exercise is extremely important right from beginning.

When you stop smoking, your body starts to repair itself within minutes like—blood pressure, pulse carbon monoxide levels drop to normal, circulation improves, sense of smell tatse improves and many more changes starts.

Nutrients that helps to recover to your health once you quit smoking :-

 Low-fat diet to heal the effects of bad cholesterol.
 8-10 glasses of water to detoxify your body.
 Increasing the intake of antioxidant vitamins C and E and beta carotene—through diet, supplementation or both--- will help repair the damage.
 Vitamins B6, B12 and folic acid help lower homocysteine, the amino acid linked to heart disease.
 Vitamin B complex will help to stabilize brain function.
 A phytochemical—resveratol, found in grape skins has been shown to protect cells against certain carcinogens and even halt already mutated cells from turning cancerous.
 A low-glycemic carbohydrates and more protein will keep your tryptophan and serotonin levels from shooting up and putting you to sleep after lunch.

You will succeed if you empower yourself to be strong, determined, and to achieve the goals you set for yourself.

Health freaks….are you on the right track!!

Have been going through many health information articles as well as advertisements specifically in relation to nutrition, dieting and weight loss. There have been many nutritionists blooming in this country …..courtesy to all short term international as well as national courses on nutrition and dietetics.

But its is very difficult to be convinced that how deeply do these people have the knowledge about nutrition science specially the physiology, anatomy and biochemistry of your body systems…..are they taught in these short term courses i.e in 3 months…..how does the gastrointestinal system function, what are the components of the system and the interrelated functioning of various organs….Similarly the cardiovascular system , their enzymes of cardiac muscle important in the diagnoses of cardiac health….and the function of nutrients to these systems.

Yes even if any lay person surfs through the net will get the best information about any nutrient and their role in the body. But what we need to understand here is ‘ One size doesn’t fit all’ one needs the knowledge and then comes its applicability in real life without risking the person’s health.

Would like people to start thinking more deeply towards their health and believe that health is just not outward but its deep within. We should read or follow advice from only a well qualified expert rather than any accessible reasonable professional who claims to have been international certified and trained the cream of the population in India.

The intention behind writing this is to enlighten people that the first step towards good health is to invest in seeking the right advice from an expert who has been well qualified. To be more specific in nutrition here is a small tip:

A nutritionists is a person who is qualified and trained about the functions of various nutrients in our food and body.

A dietician – is a post graduate professional who is an expert in diet and menu planning keep in mind the proximate principles of nutrition. They are paramedical professionals who are a support system in hospitals to provide the right kind of food to the patient with health challenges.
Fitness trainer – is a person who knows the anatomy and physiology of the skeletal sytem (bones and muscles) and who has been qualified through practical training for designing and supervising various forms of exercises for an individual.

Its better that a person seeks the above professionals for their health goals.

A to Z of Phytochemicals

If you are wondering what benefits do you obtain from the vegetables and fruits... that all nutritionists and health professionals keep claiming to have.... here you can.

Being a practising Dietician i felt the need of urgency to have a platform for basic nutritional information especially for indian foodstuffs... hence created my own webpage ...www.newagewellness.org.

Apart from that if you are looking for some more information on Healthy foods and related tips...keep reading......as its just the beginning.....The below information is facts about all phytochemicals that we consume along with their benefits....so read on..

PHYTOCHEMICAL BENEFITS

Berries---
Blueberries, strawberries, raspberries, blackberries, jamuns, currants etc
Phytochemical -Anthocyanidins, ellagic acid
Acts as an antioxidant, thus as anti-cancer subs that may help protect cells. Ellagic acid has more than one anti-cancer activity. Anthocyanidins may also protect against heart disease. Berries are also rich in soluble fibre, helps reducing cholesterol.

Chilli peppers
Capsaicin, which gives chillies their heat
Little is known about potential health benefits, capsaicin may be an antioxidant or otherwise interfere with cancer development. May help prevent blood clotting. Chilli peppers are also rich in vit C

Citrus fruits
Oranges, grapefruit, lemons, limes etc
Phytochemical -Flavanones such as hesperitin; coumarins;D-limonene(a monoterpene); carotenoids;flavanoids such as tangeretin and nobiletin .

D-limonene, in citrus skin , can leach into the juice and may detoxify cancer promoters. Carotenoids may also ffight cancer. Flavonoids acts as an antioxidant and may inhibit blood-clotting. These fruits are also rich in vit C , other nutrients and fibre.

Cruciferous vegetables
Broccoli, Brussels sprouts(chotee gobee), cabbage, knoll-khol, cauliflower etc
Phytochemical -Indoles; isothiocyanates such as sulphoraphane; carotenoids such as beta carotene
Long classified as anti-cancer foods. Sulphoraphane may neutralize cancer-causing chemicals that damage cells; also interferes with tumour growth. Indoles act to make estrogen less potent and thus may reduce the risk of breast cancer. These vegetables are also good sources of folic acid, vit c, fibre, and carotenoids—all cancer fighters.

Garlic family
Garlic, onions, shallots. Leeks, chives, scallions
Phytochemical-Aalylic sulfides, other sulfur compounds, flavonoids such as quercetin
Adds flavour and zest to other good foods. May work against carcinogens and tmors in many ways, lowering risk of colon, stomach, and other cancers. May also benefit the heart. No certainly that cooked onions and garlic work as well as raw. Supplements are unproven and not recommended.

Herbs and spices
Rosemary, sage, thyme, cinnamon, ginger, cumin, clove, etc
Phytochemical -Carnasol, phenols, curcumin, gingerols, terpenoids etc
Major benefit: adding flavour and zest to other good foods. May act as antioxidants and anti-cancer agents, even in small amounts.

Legumes
Rajma, kidney beans, cowpea and other beans, lentils, chana dal etc
Phytochemical-Isoflavonoids, phytic acid, saponins, phytosterols
Anti-cancer activity; protection against heart disease. Phytosterols may protect against colon cancer. Beans contain folic acid (a B vitamin) and other nutrients, as well as soluble fibre, which may reduce blood cholesterol.

Nuts
Cashews, almonds, peanuts, walnuts etc
Phytochemical -Ellagic acid, saponins
Potential benefits to the heart may come from these chemicals or from the beneficial fats (poly- and monounsaturated ) in nuts. High in calories and fat, nuts should be consumed in moderation.

Orange and yellow fruits and vegetables; leafy greens
Papaya, sweet potatoes, mangoes, carrots, methi leaves, spinach, amaranth, corn, pumpkin, etc.
Phytochemical- Carotenoids such as beta carotene, lutein, zeaxanthin
Many anticancer functions; strengthen the immune system; protect the retina from harmful radiation, thus reducing risk of macular degeneration. These fruits and vegs are also rich in vit C, other vits , minerals and fibre.

Red Grapes, Red Wine
Phytochemical -Flavonols such as quercetin; resveratrol, anthocyanins, ellagic acid
Resveratrol may prevent damage to cells and curb tumour growth, reduce risk of skin cancer, and have beneficial effects on blood cholesterol. Quercetin may benefit the heart. Anthocyanins and ellagic acid are antioxidants. Grapes, grape juice, and wine have different compounds and thus may have different effects.

Soy Tofu, soy milk, soyabeans, soy protein, etc
Isoflavonoids such as daidzein and genistein; lignans; saponins; phytosterols
Isoflavonoids and lignans are converted to a kind of estrogen in the body, and are thought to have some protective effect against cancer. Saponins and phytosterols also have anti-cancer activity. Different forms of soy have varying amounts of beneficial phytochemicals.

Tea
Green, black, oolong, but not herb tea
Phytochemical-Flavonols such as catechins and EGCG, plus other flavonoids
Tea, particularly green tea, may reduce the risk of many cancers, according to the new research, flavonols and other flavonoids in tea may combat cancer on several fronts. EGCG is a more powerful antioxidant then vit E; both neutralize cell-damaging free radicals. Catechins may protect arteries from plaque build-up. Some evidence suggests that flavonoids in tea may lower blood cholesterol.

Tomatoes
Phytochemical- Carotenoids, chiefly lycopene (also found, in much smaller amounts, in red peppers, pink grapefruit, guava, watermelon)
High intake, especially of cooked or processed tomatoes, may reduce risk of prostrate and other cancers. Lycopene may fight cancer in several ways, including lowering potency of testosterone. Tomatoes also contain vit C and other nutrients.

Whole grains
Whole wheat, oats, barley, ragi, jowar, bajra, brown rice etc
Phytochemical- Saponins, terpenoids, phytic acid, ellagic acid, phytoestrogens
Saponins may neutralize cancer-causing substances in the intestine, terpenoids and phytic acid may help reduce heart disease and cancer risk. Also rich in fibre, which helps lower blood cholesterol and may reduce colon cancer risk. Beneficial elements are concentrated in bran and germ; refined grains have little fiber and greatly reduced amounts of beneficial plant chemicals, even when enriched.