This is from the Australian Better Health Iniative 'Measure Up' and given that 50% of Australians are overweight, it's timely advice:
The smell of spring flowers, the warmer weather…. Spring is the ideal time to (re)start being physically active and to eat a wide variety of nutritious foods.
1. Spring is a perfect time to tend to your garden. Increases in daily activity can come from tasks like gardening. Gardening activities like digging, shifting soil, and mowing the lawn are great exercise. You can even grow some fruit and vegetables that contribute to eating a healthy diet!
2. Make sure you are drinking sufficient water in the warmer weather. It is easy to get dehydrated when temperatures are on the rise. Avoid sweetened drinks such as cordial, soft drink and sports drinks. If you need to add pizzazz to your water take the advice of Jack from Takura QLD by adding a few slices of fresh lime, lemon or other citrus fruit.
3. There is no excuse not to include fruit and vegetables on your shopping list in Spring! Fresh produce is ripe for the picking in Spring. Stick to in-season produce to get the best prices. Fruits and vegetables provide essential vitamins, minerals, and fibre that are important for good health. Make eating fruit and veg fun- create a fruit salad and try a fruit you have never had before; add to your Spring BBQ by making grilled vege-kebabs, or cut fruits and vegetables into interesting shapes.
4. Get active with friends and family in outdoor springtime activities. It is always nice to share a beautiful day with somebody else. Instead of doing something that is inside and less active together choose to take a walk or a bike ride.
5. Take advantage of the nicer weather and include water based activity as part of getting physical. Go for a swim or take a water aerobics class in your local pool or head to a nearby river, lake or beach.
... remember though, when outside - slip, slop & slap!
Resource: http://www.measureup.gov.au/internet/abhi/publishing.nsf
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Tuesday, September 15, 2009
Monday, April 27, 2009
Halitosis
Julie-Anne Atkinson, naturopath, outlines some basic Q&A on the triggers and treatments for bad breath.
Q. What are some of the main causes of bad breath?
A. The thing to look at first is oral hygiene. You really need to ensure your teeth are properly cleaned and that the tongue is brushed – there are special scrapers you can buy for this. Often the tongue is a trap for bacteria. Flossing will remove any food debris trapped between the teeth. Meat, for instance, can be trapped between the teeth and ferment.
Cigarette smoking and alcohol can also trigger bad breath – particularly when large amounts of alcohol are consumed the night before.
Q. How can bad breath best be addressed?
A. It’s about maintaining good digestive health and a good level of bacteria in the gut and bowel. We would see benefits in replacing good gut bacteria through the use of a (live) probiotic supplement. This can often remedy bad breath.
The problem can also be tied in with bowel function. In other words, you may not be eliminating waste properly and your breath may be affected. To address constipation you should increase the amount of water you drink, increase your fibre intake, and of course, use a (live) probiotic supplement. Bitter lettuce greens can also be of help to your digestive system.
You can also have a non-invasive kinesiology check on your gut to see if it's a nutritional upset (intolerance to food) or parasite or other bacteria and treat it with homeopathics or natural tonics.
Q. When is bad breath symptomatic of other health conditions?
A. Often, in cases when cleaning the teeth might only mask bad breath for several minutes. In looking for underlying disease states, we examine digestion and check for infection. Sinusitis can also be a reason behind bad breath due to the build up of mucus. Gum disease also ties in with oral hygiene. A regular check up & clean with your dentist can catch dental issues early.
Q. What are some great tips for people wishing to keep their breath at its best? A. Doing a detox is a really good idea because you're addressing elimination via a range of different routes – your digestive system including the bowel, liver, and skin. Exercise is fantastic, too. Smoking can cause more mucus production, and this mucus can become stagnant, so giving up can assist in preventing bad breath. And chewing parsley mixed with lemon juice can also be helpful (yeah for Tabouli!).
Q. How do you know if you have bad breath?
Bright idea: the Australian Breath Clinic has developed a machine called the Halimeter which uses a gas sensor capable of detecting parts-per-billion quantities of several gases known to cause bad breath. .... or you could just ask a (good) friend to tell you the truth!
First published on 20/4/09 at:
http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9123
Q. What are some of the main causes of bad breath?
A. The thing to look at first is oral hygiene. You really need to ensure your teeth are properly cleaned and that the tongue is brushed – there are special scrapers you can buy for this. Often the tongue is a trap for bacteria. Flossing will remove any food debris trapped between the teeth. Meat, for instance, can be trapped between the teeth and ferment.
Cigarette smoking and alcohol can also trigger bad breath – particularly when large amounts of alcohol are consumed the night before.
Q. How can bad breath best be addressed?
A. It’s about maintaining good digestive health and a good level of bacteria in the gut and bowel. We would see benefits in replacing good gut bacteria through the use of a (live) probiotic supplement. This can often remedy bad breath.
The problem can also be tied in with bowel function. In other words, you may not be eliminating waste properly and your breath may be affected. To address constipation you should increase the amount of water you drink, increase your fibre intake, and of course, use a (live) probiotic supplement. Bitter lettuce greens can also be of help to your digestive system.
You can also have a non-invasive kinesiology check on your gut to see if it's a nutritional upset (intolerance to food) or parasite or other bacteria and treat it with homeopathics or natural tonics.
Q. When is bad breath symptomatic of other health conditions?
A. Often, in cases when cleaning the teeth might only mask bad breath for several minutes. In looking for underlying disease states, we examine digestion and check for infection. Sinusitis can also be a reason behind bad breath due to the build up of mucus. Gum disease also ties in with oral hygiene. A regular check up & clean with your dentist can catch dental issues early.
Q. What are some great tips for people wishing to keep their breath at its best? A. Doing a detox is a really good idea because you're addressing elimination via a range of different routes – your digestive system including the bowel, liver, and skin. Exercise is fantastic, too. Smoking can cause more mucus production, and this mucus can become stagnant, so giving up can assist in preventing bad breath. And chewing parsley mixed with lemon juice can also be helpful (yeah for Tabouli!).
Q. How do you know if you have bad breath?
Bright idea: the Australian Breath Clinic has developed a machine called the Halimeter which uses a gas sensor capable of detecting parts-per-billion quantities of several gases known to cause bad breath. .... or you could just ask a (good) friend to tell you the truth!
First published on 20/4/09 at:
http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9123
Saturday, February 7, 2009
Seven Habits (to Break) of Highly Effective People
During these tough financial times, many people feel they have to push themselves to unhealthy levels in order to succeed. But high-pressure jobs and long hours take a real toll on their immediate and future health. Whether running for president, moving up the corporate ladder, or juggling the family's activities, success may come at a hefty cost.
The 7 worst habits of these workaholics include:
Forgeting to relax: Some stress can be good because it keeps you alert and motivated; too much stress, however, will take its toll on your body.
Eating on the go: Beware of frozen meals, fast and processed foods that can be high in sodium, calories, and fat. The digestive system also works better when you are relaxed - so take 20 minutes, away from work/phone to enjoy a meal.
Putting off sleep for work: Lack of sleep can cause irritability, difficulty concentrating, memory problems, poor judgment, and obesity.
Not making time for exercise: Humans were not designed to sit at desks for 8+ hours a day. Exercise has been shown to reduce the risk for nearly every major disease and to help fight anxiety and depression.
Working when sick: Three common-sense reasons to stay home -
i) avoid spreading the infection,
ii) you'll be less productive, and
iii) you need rest to get better.
Drinking (too much): Moderate alcohol consumption has some proven health benefits, but excessive drinking can lead to alcoholism, liver disease, and some forms of cancer. Aim for four alcohol-free days a week - and don't binge on the others!
Skipping medical checkups: Depending on age, family history and lifestyle, a comprehensive medical checkup and special screenings is recommended every 1 to 5 years. It will only take between 15-60 minutes of your time - how much is your life worth?
Eventually, something's going to give: If you are burning the candle at both ends, the candle will melt in the middle and the flame burn out faster! Work at maintaining a healthy balance of work, rest and play and you will be happier and healthier overall.
Resource: Dr George Griffing, Professor of Medicine at St. Louis University and Editor in Chief of Internal Medicine for eMedicine. Posted 16/1/09 at
http://www.medscape.com/viewarticle/586037?src=mp&spon=17&uac=82196DX
The 7 worst habits of these workaholics include:
Forgeting to relax: Some stress can be good because it keeps you alert and motivated; too much stress, however, will take its toll on your body.
Eating on the go: Beware of frozen meals, fast and processed foods that can be high in sodium, calories, and fat. The digestive system also works better when you are relaxed - so take 20 minutes, away from work/phone to enjoy a meal.
Putting off sleep for work: Lack of sleep can cause irritability, difficulty concentrating, memory problems, poor judgment, and obesity.
Not making time for exercise: Humans were not designed to sit at desks for 8+ hours a day. Exercise has been shown to reduce the risk for nearly every major disease and to help fight anxiety and depression.
Working when sick: Three common-sense reasons to stay home -
i) avoid spreading the infection,
ii) you'll be less productive, and
iii) you need rest to get better.
Drinking (too much): Moderate alcohol consumption has some proven health benefits, but excessive drinking can lead to alcoholism, liver disease, and some forms of cancer. Aim for four alcohol-free days a week - and don't binge on the others!
Skipping medical checkups: Depending on age, family history and lifestyle, a comprehensive medical checkup and special screenings is recommended every 1 to 5 years. It will only take between 15-60 minutes of your time - how much is your life worth?
Eventually, something's going to give: If you are burning the candle at both ends, the candle will melt in the middle and the flame burn out faster! Work at maintaining a healthy balance of work, rest and play and you will be happier and healthier overall.
Resource: Dr George Griffing, Professor of Medicine at St. Louis University and Editor in Chief of Internal Medicine for eMedicine. Posted 16/1/09 at
http://www.medscape.com/viewarticle/586037?src=mp&spon=17&uac=82196DX
Wednesday, November 5, 2008
Pets for health
You've probably heard something about 'a pet being good for you' over the years, but not known why: many recent studies are proving it's not just from exercise.
Research has long shown that pet owners have better mental health, but what wasn’t clear was whether people of more robust health are more likely to get pets in the first place, or whether it was owning a pet that made them healthier. A German study using a sample group of 10,000 people studied over a five-year period, found that those who have a pet continuously for five years make the fewest visits to the doctor, with people who had got a pet within the study period being the next healthiest.
Physiologically, it seems the main effects of having a pet are on cardiovascular health. One study from New York State University found that hypertensive stockbrokers lowered their blood pressure readings after adopting a dog for six months – while other research found that just ten minutes in the company of a pet can significantly reduce blood pressure, as well as raise levels of the ‘bonding’ hormone, oxytocin.
Pet owners also have lower cholesterol and triglyceride levels than non-pet owners, which probably contributes to their 3% reduction in heart attack mortality rate. A New York study also found that pet ownership is predictive of survival one year on from a heart attack.
Additionally research has found that children who have a pet in their first year of life are less likely to suffer from allergies or asthma.
There is undoubtedly a strong psychological component in the pet-health connection as well. American research found that pet owners cope better with adverse life events such as bereavement, while other research found that children in war-torn countries coped with their harrowing circumstances better if they owned a cat or dog. Having someone else to worry about other than yourself is probably a big part of it, as well as being able to derive comfort from the love of a pet.
British researchers also found that children frequently preferred pets to humans as providers of comfort and as confidants, and noted that owning a pet can aid development of self-esteem. Even 50% of adults confide their worries to their pets – with 48% describing them as their ‘best friend.’
There are so many benefits of owning a pet that organisations around the world are beginning to take action to convey the advantages of having a four-legged friend to a wider audience. For example, the Pets As Therapy program organises doggy visits to hospitals, nursing homes and other institutions to benefit patients and residents every week.
In Australia, animal assisted therapy is designed to improve the physical, social, emotional and/or cognitive functioning of patients, as well as provide educational and motivational effectiveness for participants - either individuals or groups. The Children's Hospital, Westmead, is the first NSW hospital to run an AAT program where children who otherwise prove challenging in physiotherapy, and therefore have difficulty reaching their rehabilitation goals, work with a pet.
An increasing number of US companies are allowing dogs to be taken to the workplace by now participating in the annual ‘Take Your Dog to Work Day’. According to the American Humane Association, firms that allow dogs to be brought to work regularly benefit from happier employees, reduced absenteeism and increased productivity.
So if you don't have a pet, looking after one could subtlely improve your health. It doesn't have to cost you a fortune either: your local animal shelter will be happy to help you find a pet to suit your lifestyle.
Resources:
http://www.realbuzz.com/en-us/Healthy_living/index?pageID=1278
http://www.deltasocietyaustralia.com.au/animal_assisted_therapy.htm
http://www.adoptapet.com.au/
Research has long shown that pet owners have better mental health, but what wasn’t clear was whether people of more robust health are more likely to get pets in the first place, or whether it was owning a pet that made them healthier. A German study using a sample group of 10,000 people studied over a five-year period, found that those who have a pet continuously for five years make the fewest visits to the doctor, with people who had got a pet within the study period being the next healthiest.
Physiologically, it seems the main effects of having a pet are on cardiovascular health. One study from New York State University found that hypertensive stockbrokers lowered their blood pressure readings after adopting a dog for six months – while other research found that just ten minutes in the company of a pet can significantly reduce blood pressure, as well as raise levels of the ‘bonding’ hormone, oxytocin.
Pet owners also have lower cholesterol and triglyceride levels than non-pet owners, which probably contributes to their 3% reduction in heart attack mortality rate. A New York study also found that pet ownership is predictive of survival one year on from a heart attack.
Additionally research has found that children who have a pet in their first year of life are less likely to suffer from allergies or asthma.
There is undoubtedly a strong psychological component in the pet-health connection as well. American research found that pet owners cope better with adverse life events such as bereavement, while other research found that children in war-torn countries coped with their harrowing circumstances better if they owned a cat or dog. Having someone else to worry about other than yourself is probably a big part of it, as well as being able to derive comfort from the love of a pet.
British researchers also found that children frequently preferred pets to humans as providers of comfort and as confidants, and noted that owning a pet can aid development of self-esteem. Even 50% of adults confide their worries to their pets – with 48% describing them as their ‘best friend.’
There are so many benefits of owning a pet that organisations around the world are beginning to take action to convey the advantages of having a four-legged friend to a wider audience. For example, the Pets As Therapy program organises doggy visits to hospitals, nursing homes and other institutions to benefit patients and residents every week.
In Australia, animal assisted therapy is designed to improve the physical, social, emotional and/or cognitive functioning of patients, as well as provide educational and motivational effectiveness for participants - either individuals or groups. The Children's Hospital, Westmead, is the first NSW hospital to run an AAT program where children who otherwise prove challenging in physiotherapy, and therefore have difficulty reaching their rehabilitation goals, work with a pet.
An increasing number of US companies are allowing dogs to be taken to the workplace by now participating in the annual ‘Take Your Dog to Work Day’. According to the American Humane Association, firms that allow dogs to be brought to work regularly benefit from happier employees, reduced absenteeism and increased productivity.
So if you don't have a pet, looking after one could subtlely improve your health. It doesn't have to cost you a fortune either: your local animal shelter will be happy to help you find a pet to suit your lifestyle.
Resources:
http://www.realbuzz.com/en-us/Healthy_living/index?pageID=1278
http://www.deltasocietyaustralia.com.au/animal_assisted_therapy.htm
http://www.adoptapet.com.au/
Thursday, October 9, 2008
Ten diet mistakes
If it was as simple as the energy-in less energy-out equation, most of us would be a healthy weight. So, to be successful in losing and managing weight you need to identify unhelpful behaviours that sabotage your personal situation and work out how to counteract them.
Following are some recurring habits that will reduce your sucess:
* Lack of activity - at least 30 minutes of moderate exercise each day is required
* Falling for fads - if it sounds too good to be true, it probably is!
* Emotional eating - consuming to reduce stress doesn't help.
* Alcohol - drinking your kilojoules will also reduce your will-power - cut down/out the alcohol.
* Eating for two - Mums to be should eat well, not in excess.
* Skipping breakfast - this will give you an energy slump mid-morning where you'll want to "snack", you'll also be tired and will eat the first thing in sight (eg fast food).
* Accepting "free" food - whether it's a mouthful at the supermarket demo, nibbles at the pub, or the Xmas party, think about everything you put in your mouth.
* Value for money - the "eat as much as you can for $x" offer, isn't a good deal. Also not leaving anything on your plate ... if you're full, stop!
* Multi-tasking, or eating on the run - Your digestive system will thank you for sitting somewhere quiet and enjoying your meal. Slow food rules!
* Motivated by looks alone - can lead to a spectrum of eating disorders.
In summary, if you want to lose weight, exercise daily and eat healthy meals. You can also try this "tricks"
+ Use a smaller plate (so it looks full)
+ Stop eating when you're full, regardless of what's left
+ Have 6 little meals: breakfast, morning tea, lunch, afternoon tea, dinner and supper. Snacks should include fruit and nuts, seeds etc.
+ Emotional eaters try a handful of plain nuts (NOT chocolate coated)
+ When going to a party, eat before-hand
+ Carry a protein bar in your bag for when you get "caught short".
Following are some recurring habits that will reduce your sucess:
* Lack of activity - at least 30 minutes of moderate exercise each day is required
* Falling for fads - if it sounds too good to be true, it probably is!
* Emotional eating - consuming to reduce stress doesn't help.
* Alcohol - drinking your kilojoules will also reduce your will-power - cut down/out the alcohol.
* Eating for two - Mums to be should eat well, not in excess.
* Skipping breakfast - this will give you an energy slump mid-morning where you'll want to "snack", you'll also be tired and will eat the first thing in sight (eg fast food).
* Accepting "free" food - whether it's a mouthful at the supermarket demo, nibbles at the pub, or the Xmas party, think about everything you put in your mouth.
* Value for money - the "eat as much as you can for $x" offer, isn't a good deal. Also not leaving anything on your plate ... if you're full, stop!
* Multi-tasking, or eating on the run - Your digestive system will thank you for sitting somewhere quiet and enjoying your meal. Slow food rules!
* Motivated by looks alone - can lead to a spectrum of eating disorders.
In summary, if you want to lose weight, exercise daily and eat healthy meals. You can also try this "tricks"
+ Use a smaller plate (so it looks full)
+ Stop eating when you're full, regardless of what's left
+ Have 6 little meals: breakfast, morning tea, lunch, afternoon tea, dinner and supper. Snacks should include fruit and nuts, seeds etc.
+ Emotional eaters try a handful of plain nuts (NOT chocolate coated)
+ When going to a party, eat before-hand
+ Carry a protein bar in your bag for when you get "caught short".
Sunday, June 15, 2008
Cold n Flu Fighters
Obviously eating well, exercising every day and getting enough sleep is integral to staying healthy, but what should you do when you're "under attack" with a cold or the dreaded flu? Here are some tips:
Supplement Your Diet
Vitamin C helps increase the production of disease-fighting white blood cells and antibodies.
Vitamin E also helps immunity cells produce antibodies.
Echinacea fires up your immune system to help prevent/treat attack.
Beta-Carotene converts in the body into Vitamin A and helps in the production of infection-fighting cells.
Zinc increases the ability of white blood cells to fight infection.
Selenium helps prevent cellular damage by free radicals.
Exercise is great to reduce stress, improve sleep and aid weight management HOWEVER if you've got a "bug" is best to cut out or cut back on exercise until your immune system has recovered (physical activity causes a level of stress on the body). "Soldiering On" is NOT the way to quickly recover - if you're unwell, treat your body nicely and let it rest.
Sleep rejuvenates your body and helps your immune system function. Deep sleep stimulates the thymus gland to produce T-cells which help reject foregin substances and produces antibodies to fight infection. Aim to get 7-8 hours quality sleep a night. Sleeping helps you de-stress...
Stress triggers the release of adrenaline and cortisol hormones that will reduce your boyd's ability to produce antibodies - that's why highly-stressed people offers get more colds and suffer digestive upsets.
Resource: 'liveitup' Winter 08 magazine, published by Blackmores. Information supplied by Andrew Cate, Nutritionist.
Supplement Your Diet
Vitamin C helps increase the production of disease-fighting white blood cells and antibodies.
Vitamin E also helps immunity cells produce antibodies.
Echinacea fires up your immune system to help prevent/treat attack.
Beta-Carotene converts in the body into Vitamin A and helps in the production of infection-fighting cells.
Zinc increases the ability of white blood cells to fight infection.
Selenium helps prevent cellular damage by free radicals.
Exercise is great to reduce stress, improve sleep and aid weight management HOWEVER if you've got a "bug" is best to cut out or cut back on exercise until your immune system has recovered (physical activity causes a level of stress on the body). "Soldiering On" is NOT the way to quickly recover - if you're unwell, treat your body nicely and let it rest.
Sleep rejuvenates your body and helps your immune system function. Deep sleep stimulates the thymus gland to produce T-cells which help reject foregin substances and produces antibodies to fight infection. Aim to get 7-8 hours quality sleep a night. Sleeping helps you de-stress...
Stress triggers the release of adrenaline and cortisol hormones that will reduce your boyd's ability to produce antibodies - that's why highly-stressed people offers get more colds and suffer digestive upsets.
Resource: 'liveitup' Winter 08 magazine, published by Blackmores. Information supplied by Andrew Cate, Nutritionist.
Saturday, May 31, 2008
How to ruin a relationship in one night
.... AKA SNORING! It can reduce the quality of your sleep as well as anyone within ear shot.
What causes snoring?
As you doze off and progress from a lighter sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. The tissues in your throat can relax enough that they vibrate and may partially obstruct your airway.
The more narrowed your airway, the more forceful the airflow becomes. Tissue vibration increases, and your snoring grows louder. Snoring may be an occasional problem, or it may be habitual.
What contributes to snoring? A variety of factors can lead to snoring, including:
Your anatomy. Having a low, thick soft palate or enlarged tonsils or tissues in the back of your throat (adenoids) can narrow your airway. Likewise, if the triangular piece of tissue hanging from the soft palate (uvula) is elongated, airflow can be obstructed and vibration increased. Being overweight contributes to narrowing of your airway.
Alcohol consumption. Snoring can also be brought on by consuming too much alcohol before bedtime. Alcohol relaxes throat muscles and decreases your natural defenses against airway obstruction.
Nasal problems. Chronic nasal congestion or a crooked partition between your nostrils (deviated nasal septum from a formerly broken nose) may be to blame.
Sleep apnoea. Snoring may also be associated with obstructive sleep apnoea. In this serious condition, your throat tissues obstruct your airway, preventing you from breathing. Sleep apnoea is often characterized by loud snoring followed by periods of silence that can last 10 seconds or more. Sometimes, complete obstruction does not occur, but rather, while still snoring, the airway becomes so small that the airflow is inadequate for your needs. Eventually, the lack of oxygen and an increase in carbon dioxide signal you to wake up, forcing your airway open with a loud snort or gasping sound. This pattern may be repeated many times during the night and results in continual tiredness as you're not getting enough quality sleep.
What To Do?
First stop losing weight, avoiding alcohol close to bedtime and changing sleeping positions (to sleep on your side) may help.
Nasal congestion is a common trigger for snoring. Horseradish, wasabi, garlic and vitamin C may just help ease this.
Sleep apnoea is a serious condition and you should talk to your doctor about testing. A previously broken nose can be corrected with day surgery.
Resource: http://www.mayoclinic.com/health/snoring/DS00297/DSECTION=1
What causes snoring?
As you doze off and progress from a lighter sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. The tissues in your throat can relax enough that they vibrate and may partially obstruct your airway.
The more narrowed your airway, the more forceful the airflow becomes. Tissue vibration increases, and your snoring grows louder. Snoring may be an occasional problem, or it may be habitual.
What contributes to snoring? A variety of factors can lead to snoring, including:
Your anatomy. Having a low, thick soft palate or enlarged tonsils or tissues in the back of your throat (adenoids) can narrow your airway. Likewise, if the triangular piece of tissue hanging from the soft palate (uvula) is elongated, airflow can be obstructed and vibration increased. Being overweight contributes to narrowing of your airway.
Alcohol consumption. Snoring can also be brought on by consuming too much alcohol before bedtime. Alcohol relaxes throat muscles and decreases your natural defenses against airway obstruction.
Nasal problems. Chronic nasal congestion or a crooked partition between your nostrils (deviated nasal septum from a formerly broken nose) may be to blame.
Sleep apnoea. Snoring may also be associated with obstructive sleep apnoea. In this serious condition, your throat tissues obstruct your airway, preventing you from breathing. Sleep apnoea is often characterized by loud snoring followed by periods of silence that can last 10 seconds or more. Sometimes, complete obstruction does not occur, but rather, while still snoring, the airway becomes so small that the airflow is inadequate for your needs. Eventually, the lack of oxygen and an increase in carbon dioxide signal you to wake up, forcing your airway open with a loud snort or gasping sound. This pattern may be repeated many times during the night and results in continual tiredness as you're not getting enough quality sleep.
What To Do?
First stop losing weight, avoiding alcohol close to bedtime and changing sleeping positions (to sleep on your side) may help.
Nasal congestion is a common trigger for snoring. Horseradish, wasabi, garlic and vitamin C may just help ease this.
Sleep apnoea is a serious condition and you should talk to your doctor about testing. A previously broken nose can be corrected with day surgery.
Resource: http://www.mayoclinic.com/health/snoring/DS00297/DSECTION=1
Saturday, May 10, 2008
The buck stops with us
Every once in awhile there is a quote that hits home, for example:
'As we think so we become', and 'Our attitude creates reality'
In other words, our reaction to a situation determines the amount of stress we will have. So, what does this mean from a practical standpoint?
If we become upset, angry, or disappointed over an event, a person, or a circumstance, we are giving up our peace of mind and our serenity to that person, to that event, or to that situation. If I am stuck in traffic and I am running late for an appointment and if I am frustrated and angry, I have given up my serenity and my peace of mind to a traffic jam over which I have no control.
If any of us doubt this wisdom, let us repeat tomorrow morning, "I will have a lousy day," five times. Guess what, this will become a self-fulfilling prophecy. On the other hand, if we tell ourselves this will be a day of miracles and something wonderful will happen, the probability is much greater that yes indeed it will be creative and a fulfilling day.
So, I think we are learning from each other that there are no simple solutions, there are no quick fixes, but by reframing the way we view a problem we can better retain our serenity and peace of mind because after all, if our health deteriorates, nothing else really matters.
The buck does stop with us and to a very real extent we need to be proactive and assertive in securing, maintaining, and nurturing our physical, spiritual, and emotional well-being.
Written by Edward T. Creagan, M.D.
March 18, 2008 and published on http://www.mayoclinic.com/health
'As we think so we become', and 'Our attitude creates reality'
In other words, our reaction to a situation determines the amount of stress we will have. So, what does this mean from a practical standpoint?
If we become upset, angry, or disappointed over an event, a person, or a circumstance, we are giving up our peace of mind and our serenity to that person, to that event, or to that situation. If I am stuck in traffic and I am running late for an appointment and if I am frustrated and angry, I have given up my serenity and my peace of mind to a traffic jam over which I have no control.
If any of us doubt this wisdom, let us repeat tomorrow morning, "I will have a lousy day," five times. Guess what, this will become a self-fulfilling prophecy. On the other hand, if we tell ourselves this will be a day of miracles and something wonderful will happen, the probability is much greater that yes indeed it will be creative and a fulfilling day.
So, I think we are learning from each other that there are no simple solutions, there are no quick fixes, but by reframing the way we view a problem we can better retain our serenity and peace of mind because after all, if our health deteriorates, nothing else really matters.
The buck does stop with us and to a very real extent we need to be proactive and assertive in securing, maintaining, and nurturing our physical, spiritual, and emotional well-being.
Written by Edward T. Creagan, M.D.
March 18, 2008 and published on http://www.mayoclinic.com/health
Monday, May 5, 2008
bright ideas for staying alert and active in the afternoon.
Jump the slump with these bright ideas for staying alert and active in the afternoon:
Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.
Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.
Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).
After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.
Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.
Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.
At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.
Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.
Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.
If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.
Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.
Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.
Avoid a huge carbohydrate lunch, such as a big bowl of pasta or rice. Instead have protein and vegetables. In winter this could be a chicken or bean vegetable soup, and in summer, a salad with chicken, beans or fish. It's the protein that makes you feel full.
Reduce the size of your meals so the digestive system does not become overburdened and drain you of energy.
Try to eat lighter foods or smaller portions more often (having something approx. every 4 hours).
After eating lunch, go for a short walk. Even five minutes will help the digestion process. If you are in an office, leave your desk hourly to assist circulation to the brain and limbs... walk the long way to the loo or kitchen, visit a colleague rather than sending an email/phoning.
Mid-morning or afternoon snack on high protein healthy choices such as nuts and seeds. Almonds, brazil nuts, pecans, walnuts, sunflower, sesame, and pepitas are all good choices, as is a boiled egg, a small tin of tuna, natural yogurt with apple and pear, or a protein drink.
Avoid eating sugary snacks or caffeinated drinks mid-morning or as a rescue effort in the afternoon. These will only worsen the slump.
At the first sign of fatigue, drink a huge glass of filtered water. We often mistake signals from thirst receptors as hunger. Make sure you are drinking water throughout the day - in Winter try warm water with slices of ginger or lemon - herbal teas are good too.
Slumps may be due to mild food intolerances. If you suspect this to be the case, try writing a food diary for a week to observe any patterns in your energy which directly relate to your diet and discuss with a nutritionist.
Take the time to chew your food properly to assist digestion. Chewing brings about greater awareness, relaxation and faster satiety. Avoid eating lunch at your desk, in front of the TV as the digestive system works better when you are relaxed.
If you take a multivitamin or vitamin B complex, take it with lunch so you feel the benefits in the afternoon.
Put sleep first. Nothing will stop an afternoon slump if you are not sleeping properly or not getting a full eight hour quota per night.
Exercise improves energy levels out of sight. To get started, make appointments with yourself for three or more 30-minute sessions a week – it could be running, swimming, yoga, walking, or a combination of all four.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9233
First published 14/4/08.
Sunday, May 4, 2008
Make Colds Less Common
Winter, in the Southern Hemisphere, is on the door-step and Sydney has had a cold and damp Autumn to date, so here are a few tips on avoiding or managing the "common cold" - common because lots of people get them, particularly in Winter when we live indoors and closer together.
Colds spread by touching hands or solid objects that are contaminated by one of more than 200 viruses, or by breathing in droplets from sneezes or coughs. A cold is an infection of the repiratory tract and usually gets better on its own in 5-7 days. Symptoms include sneezing, coughing, sore throat and blocked or runny nose: the cough is often the last symptom to resolve and may take 2 weeks or longer. Antibiotics do not help colds as they don't work on viruses and the best treatments are rest, staying warm and drinking lots of fluids.
If you got a gold, good manners for keeping germs to yourself are:
* cover your mouth when sneezing or coughing
* use tissues, rather than hankerchiefs, to blow your nose and dispose of the tissue appropriately after use
* wash your hands with soap regularly, especially after blowing your nose or before preparing / eating food
* avoid sharing cups, glasses, cutlery
* keep your hands away from your eyes, nose and mouth (the hand transfers the contaminant).
Often the common cold is mistaken for flu (influenza). Flu however has a very sudden onset with a high fever and symptoms include body aches, shivering, sweating and throat and lung irritation. General vaccines are available to help ward off the flu and now is the time to get a shot, particularly if you are elderly, have chronic illnesses or closely with the public (health workers, teachers, bus drivers etc).
Resource: Frank Bazik, Royal North Shore Hospital, story in Mosman Daily 1/5/08
Colds spread by touching hands or solid objects that are contaminated by one of more than 200 viruses, or by breathing in droplets from sneezes or coughs. A cold is an infection of the repiratory tract and usually gets better on its own in 5-7 days. Symptoms include sneezing, coughing, sore throat and blocked or runny nose: the cough is often the last symptom to resolve and may take 2 weeks or longer. Antibiotics do not help colds as they don't work on viruses and the best treatments are rest, staying warm and drinking lots of fluids.
If you got a gold, good manners for keeping germs to yourself are:
* cover your mouth when sneezing or coughing
* use tissues, rather than hankerchiefs, to blow your nose and dispose of the tissue appropriately after use
* wash your hands with soap regularly, especially after blowing your nose or before preparing / eating food
* avoid sharing cups, glasses, cutlery
* keep your hands away from your eyes, nose and mouth (the hand transfers the contaminant).
Often the common cold is mistaken for flu (influenza). Flu however has a very sudden onset with a high fever and symptoms include body aches, shivering, sweating and throat and lung irritation. General vaccines are available to help ward off the flu and now is the time to get a shot, particularly if you are elderly, have chronic illnesses or closely with the public (health workers, teachers, bus drivers etc).
Resource: Frank Bazik, Royal North Shore Hospital, story in Mosman Daily 1/5/08
Sunday, April 27, 2008
The Top Ten Unfounded Health Scares of 2007
I'm sure like most of you, I get scores of spam and hoax emails, which I try to ignore. When, however, they are related to health issues, I try to research the information for validity (and usually fail to find 'evidence'). This article then, piqued my interest...
Unfounded health scares have been with us for a long time, from a panic over chemicals on cranberries in the 50s to the hysteria over Alar on apples in the late 1980s. Here's a list of the ones we considered most ridiculous in 2007:
Scare #1: There's deadly lead in lipstick. Not true -- the tiny amounts are harmless.
Scare #2: Fluoridated water jeopardizes your health. Nope -- it promotes dental health.
Scare #3: Red meat and processed meat increase cancer risk. Hogwash -- the studies involved people eating huge amounts and leading very sedentary lives. Meat is fine in a balanced diet.
Scare #4: The chemicals used to make Teflon cause low-birth-weight babies. No way -- the variations in weight in the studies are too small to draw such conclusions.
Scare #5: Nitrites in cured meat cause lung disease. Baloney -- super-high exposure of rats to a related chemical may cause cancer, but that's not relevant to us.
Scare #6: Roses contain toxic pesticides. Here's a better idea -- stop and smell the roses.
Scare #7: Rubber duckies are toxic to kids because of chemicals called phthalates. Another attempt to get attention by frightening parents.
Scare #8: Vaccines cause autism. Nope -- many studies have shown small traces of vaccine preservative aren't harmful to kids.
Scare #9: Office printers are as hazardous as secondhand smoke. No, no, no -- they're only comparable in that you can arbitrarily lump smoke and printer particles together as "pollution."
Scare #10: Water bottles cause cancer. Drink up -- virtually no trace of the relevant chemicals leaches into your water.
For details on these and other nonsensical scares, visit our site: www.acsh.org and until then, the American Council on Science and Health advises you to remain calm and skeptical.
Posted 02/29/2008 by The Medscape Journal of Medicine.
Presenter: Elizabeth M. Whelan, ScD, MS, MPH of the American Council on Science and Health.
Unfounded health scares have been with us for a long time, from a panic over chemicals on cranberries in the 50s to the hysteria over Alar on apples in the late 1980s. Here's a list of the ones we considered most ridiculous in 2007:
Scare #1: There's deadly lead in lipstick. Not true -- the tiny amounts are harmless.
Scare #2: Fluoridated water jeopardizes your health. Nope -- it promotes dental health.
Scare #3: Red meat and processed meat increase cancer risk. Hogwash -- the studies involved people eating huge amounts and leading very sedentary lives. Meat is fine in a balanced diet.
Scare #4: The chemicals used to make Teflon cause low-birth-weight babies. No way -- the variations in weight in the studies are too small to draw such conclusions.
Scare #5: Nitrites in cured meat cause lung disease. Baloney -- super-high exposure of rats to a related chemical may cause cancer, but that's not relevant to us.
Scare #6: Roses contain toxic pesticides. Here's a better idea -- stop and smell the roses.
Scare #7: Rubber duckies are toxic to kids because of chemicals called phthalates. Another attempt to get attention by frightening parents.
Scare #8: Vaccines cause autism. Nope -- many studies have shown small traces of vaccine preservative aren't harmful to kids.
Scare #9: Office printers are as hazardous as secondhand smoke. No, no, no -- they're only comparable in that you can arbitrarily lump smoke and printer particles together as "pollution."
Scare #10: Water bottles cause cancer. Drink up -- virtually no trace of the relevant chemicals leaches into your water.
For details on these and other nonsensical scares, visit our site: www.acsh.org and until then, the American Council on Science and Health advises you to remain calm and skeptical.
Posted 02/29/2008 by The Medscape Journal of Medicine.
Presenter: Elizabeth M. Whelan, ScD, MS, MPH of the American Council on Science and Health.
Tuesday, March 18, 2008
CUT OUT THE FIZZ
I've been reading a few articles recently, not all of them new, but they all point in one direction - SOFT DRINKS ARE BAD FOR YOU.
Did you know soft-drink consumption has increased from about 47 litres a head annually in 1969 to 113 litres in 1999, according to the Australian Bureau of Statistics and industry data. And given each can includes the equivalent of 10 TEASPOONS of sugar, it's not suprising that in the US a 60% increase in soft-drink sales in the last 40 years equals the % increase of diabetes. Coincidence? I think not.
Another article also gave a link between soft-drink and the onset of gout and yet another noting there has been a 20% increase in deciduous "baby" teeth with decay among primary school children.
So, drink more water - it's healthier and cheaper!
Hint: find plain water boring? That's probably due to your sugar intake. Start with water and a squeeze of fresh fruit juice (eg lime, lemon). My personal favourite is pomegranate juice topped with soda water (30:70).
Did you know soft-drink consumption has increased from about 47 litres a head annually in 1969 to 113 litres in 1999, according to the Australian Bureau of Statistics and industry data. And given each can includes the equivalent of 10 TEASPOONS of sugar, it's not suprising that in the US a 60% increase in soft-drink sales in the last 40 years equals the % increase of diabetes. Coincidence? I think not.
Another article also gave a link between soft-drink and the onset of gout and yet another noting there has been a 20% increase in deciduous "baby" teeth with decay among primary school children.
So, drink more water - it's healthier and cheaper!
Hint: find plain water boring? That's probably due to your sugar intake. Start with water and a squeeze of fresh fruit juice (eg lime, lemon). My personal favourite is pomegranate juice topped with soda water (30:70).
Wednesday, February 27, 2008
The 10 minute lunchtime workout
A lack of physical activity drains your body of energy. Sitting at your desk all day hunched over your computer and sliding further into your chair results in heavy legs and a tight lower back.
Greater benefits of finding time to exercise include wellbeing and elevated moods that help us to perform at our best and cope better during stressful times. The catch-22 is that when we do get busy and stressed one of the first things to drop from our schedules is our daily exercise.
Of course, if you have injury, haven't exercised for awhile or have other concerns, take care. You should feel the work but it shouldn't cause pain. Any issues talk to your exercise leader or doctor.
Here are a few exercises to do during the day: it doesn't have to be lunchtime, also think:
* if you're on a conference call and hands-free or if you're early to a meeting;
* wasted "waiting time" eg waiting for the kettle to boil for that cuppa, waiting for transport etc
* some can be done seated, so if driving, red lights present a great opportunity.
Wall push-ups – push-ups are an excellent exercise that uses your entire upper body. If you haven’t done a push-up for a few years you might find floor push-ups a real challenge, and besides if you’re all dressed up for work, you don’t want to go lying on the floor.
Stand about an arm’s length from the wall.
Put your hands or arms on the wall, shoulder width apart.
Stand straight, feet flat on the floor, tuck in your stomach and hold your chest up.
Keep your body straight and lower yourself to do a push-up against the wall.
The slower you go, the faster you will tone your muscles.
If you find this too easy, bring your hands closer together for more of a challenge.
Squats – are excellent for toning the front and back of your legs and your buttocks.
Stand facing your desk, move your chair back so that it is a little behind you and take off your shoes if you are wearing heels.
Stand tall with your feet shoulder width apart, then keeping your back straight, push your bottom out while keeping your chest up.
Squat slowly down in this position until your bottom just touches the chair (do not sit down), then slowly stand up straight again.
Breathe in as you descend and breathe out as you come up. The objective of a squat is to push your bottom out, keeping your knees over your toes. If you have ever been skiing, just think of that position.
Do three sets of ten of these.
Pec Stretches - poor posture at the computer invariably leads to forward rounded shoulders. When this happens the Pectinus (Pecs) on the front of your chest shorten, so stretching them out is important.
Stand in a doorway with your arm at shoulder height and forearm at a ceiling pointed right-angle. Holding your body firm and straight with your stomach gently tucked in lean diagonally away. Make sure not to strain your lower back. You should feel the stretch in your chest, not your arm.
Back stretch - again that rounded posture will strain your back, so
raise your arms above your head and lock your fingers together, palms up if you like.
Gently push arms backwards and raise chest to get a strong arch in your back. Breath deeply.
These next ones you can do anytime: sitting or standing eg at home in front of the TV or at your computer, red lights etc. Hold each for 5-10 seconds and also come back to neutral before doing the next move.
Chin Retraction –
Simply drawer your chin back towards your spine. It's a tiny move and to get the correct position I recommend starting with putting a finger on your chin and gently pushing backwards. That's it.
Note: there's no head tilting involved so you shouldn't be staring at the ceiling orfloor. You may feel a "nervy" sensation in your neck and arms, this should stop when you finish the move as it is the nerves being stretched.
Neck Stretches -
Simply turn your head slowly from side to side, holding for a few seconds at the end of the turn.
Drop your ear to your shoulder (don't bring your shoulder up! sit on your hand if you need to)
Drop your chin to your chest
Drop your head backwards and feel the strain on your throat, open and close your mouth (warning: this'll make you look like a dying fish!)
Shoulder Rolls - a great one to loosen the entire shoulder girdle.
Put on fingers on your shoulders and with your elbows drawer big circles (I said BIG) preferably backwards and slowly.
Remember with exercise it is quality over quantity. And with weight-bearing exercises, the slower you go the faster you build muscle.
... and for the rest of the time, sit properly with both feet on the floor (see my link on "How to sit at a computer" under Favorites), but also get up and move at least every hour for a few minutes.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9180
by Jennifer Jefferies
Greater benefits of finding time to exercise include wellbeing and elevated moods that help us to perform at our best and cope better during stressful times. The catch-22 is that when we do get busy and stressed one of the first things to drop from our schedules is our daily exercise.
Of course, if you have injury, haven't exercised for awhile or have other concerns, take care. You should feel the work but it shouldn't cause pain. Any issues talk to your exercise leader or doctor.
Here are a few exercises to do during the day: it doesn't have to be lunchtime, also think:
* if you're on a conference call and hands-free or if you're early to a meeting;
* wasted "waiting time" eg waiting for the kettle to boil for that cuppa, waiting for transport etc
* some can be done seated, so if driving, red lights present a great opportunity.
Wall push-ups – push-ups are an excellent exercise that uses your entire upper body. If you haven’t done a push-up for a few years you might find floor push-ups a real challenge, and besides if you’re all dressed up for work, you don’t want to go lying on the floor.
Stand about an arm’s length from the wall.
Put your hands or arms on the wall, shoulder width apart.
Stand straight, feet flat on the floor, tuck in your stomach and hold your chest up.
Keep your body straight and lower yourself to do a push-up against the wall.
The slower you go, the faster you will tone your muscles.
If you find this too easy, bring your hands closer together for more of a challenge.
Squats – are excellent for toning the front and back of your legs and your buttocks.
Stand facing your desk, move your chair back so that it is a little behind you and take off your shoes if you are wearing heels.
Stand tall with your feet shoulder width apart, then keeping your back straight, push your bottom out while keeping your chest up.
Squat slowly down in this position until your bottom just touches the chair (do not sit down), then slowly stand up straight again.
Breathe in as you descend and breathe out as you come up. The objective of a squat is to push your bottom out, keeping your knees over your toes. If you have ever been skiing, just think of that position.
Do three sets of ten of these.
Pec Stretches - poor posture at the computer invariably leads to forward rounded shoulders. When this happens the Pectinus (Pecs) on the front of your chest shorten, so stretching them out is important.
Stand in a doorway with your arm at shoulder height and forearm at a ceiling pointed right-angle. Holding your body firm and straight with your stomach gently tucked in lean diagonally away. Make sure not to strain your lower back. You should feel the stretch in your chest, not your arm.
Back stretch - again that rounded posture will strain your back, so
raise your arms above your head and lock your fingers together, palms up if you like.
Gently push arms backwards and raise chest to get a strong arch in your back. Breath deeply.
These next ones you can do anytime: sitting or standing eg at home in front of the TV or at your computer, red lights etc. Hold each for 5-10 seconds and also come back to neutral before doing the next move.
Chin Retraction –
Simply drawer your chin back towards your spine. It's a tiny move and to get the correct position I recommend starting with putting a finger on your chin and gently pushing backwards. That's it.
Note: there's no head tilting involved so you shouldn't be staring at the ceiling orfloor. You may feel a "nervy" sensation in your neck and arms, this should stop when you finish the move as it is the nerves being stretched.
Neck Stretches -
Simply turn your head slowly from side to side, holding for a few seconds at the end of the turn.
Drop your ear to your shoulder (don't bring your shoulder up! sit on your hand if you need to)
Drop your chin to your chest
Drop your head backwards and feel the strain on your throat, open and close your mouth (warning: this'll make you look like a dying fish!)
Shoulder Rolls - a great one to loosen the entire shoulder girdle.
Put on fingers on your shoulders and with your elbows drawer big circles (I said BIG) preferably backwards and slowly.
Remember with exercise it is quality over quantity. And with weight-bearing exercises, the slower you go the faster you build muscle.
... and for the rest of the time, sit properly with both feet on the floor (see my link on "How to sit at a computer" under Favorites), but also get up and move at least every hour for a few minutes.
Resource: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9180
by Jennifer Jefferies
Tuesday, February 26, 2008
Go Nuts!
We've known for awhile the benefits of most nuts (excl peanuts - which are a legume, not a real nut) and I've pushed Almonds regularly but do get bored with them.
The next nut phase: Brazil Nuts
Accordingly to an article on the Blackmores ezine, Brazil nuts do wonders for our immune system and skin tone. They contain selenium, which helps strengthen the immune system’s antibody response.
In her book The Top 100 Immunity Boosters, Charlotte Haigh describes Brazil nuts as one the best sources of selenium around. This mineral, she says, is central to the action of glutathione, a free radical-suppressing enzyme [2].
What’s more, Brazil nuts are rich in omega-6 fatty acids, which ease inflammation, enhance digestion and improve our skin.
Here’s some helpful ways to work them into your diet (but be warned, Brazil nuts’ high fat content means they go rancid quickly, so don’t leave them sitting in your cupboard for too long):
* Eat raw for a simple, satisfying snack
* Process them into nut butter or milk to eat with toast and cereal
* Add to stir-fries for a crunchy punch of protein
The next nut phase: Brazil Nuts
Accordingly to an article on the Blackmores ezine, Brazil nuts do wonders for our immune system and skin tone. They contain selenium, which helps strengthen the immune system’s antibody response.
In her book The Top 100 Immunity Boosters, Charlotte Haigh describes Brazil nuts as one the best sources of selenium around. This mineral, she says, is central to the action of glutathione, a free radical-suppressing enzyme [2].
What’s more, Brazil nuts are rich in omega-6 fatty acids, which ease inflammation, enhance digestion and improve our skin.
Here’s some helpful ways to work them into your diet (but be warned, Brazil nuts’ high fat content means they go rancid quickly, so don’t leave them sitting in your cupboard for too long):
* Eat raw for a simple, satisfying snack
* Process them into nut butter or milk to eat with toast and cereal
* Add to stir-fries for a crunchy punch of protein
Friday, February 1, 2008
Better Body Bits
On 4 February 2008 I'll be launching my new online newsletter.
It's weekly and absolutely free and cover health & related topics. If you'd like to subscribe I'll need your email, so drop me a line at mail@balm-energy.com.au or fill out the form on my website: www.balm-energy.com.au.
Of course you're details will remain confidential and won't be shared with any third party.
It's weekly and absolutely free and cover health & related topics. If you'd like to subscribe I'll need your email, so drop me a line at mail@balm-energy.com.au or fill out the form on my website: www.balm-energy.com.au.
Of course you're details will remain confidential and won't be shared with any third party.
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