Celebrating the New Year's Eve the Healthier Way

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Bring in More Positive Energy into Your Life

Facts about Vitamin C Deficiency

Beat Stress with these Delicious Stress Busters

Beating stress with food? That probably sounds like you’re just trying to find an excuse to grab a bag of crisps, a slice of cake or a tub of ice cream. But no, we’re not really just talking about comfort food here, or the temporary sugar rush that comes with eating sweets.

Rather, I’m talking about the healthy food choices that will help control your stress levels and keep you calm even when you’re under pressure. After all, food is something that you are going to have every day… aside from the daily stress.

Chamomile Tea 

Chamomile tea is loved by many for its calming effect, and chamomile is known being one of the most effective natural options to reduce stress. In fact, it is a favourite remedy of people suffering from insomnia. Research has also found that chamomile intake can reduce symptoms of anxiety and can have a positive impact against depression.

If you are feeling stressed and tired, try making a hot cup of tea. It won’t just ease your mind, its soothing effect will also run through your muscles and nerves, making you feel more relaxed physically.

Oatmeal

Oatmeal can prevent cardiovascular disease, lower cholesterol levels, and reduce blood sugar levels... but you’ve probably heard about all these. What’s not often discussed is the ability of oatmeal to support the production of serotonin – a neurotransmitter that helps with regulating mood balance.

So it does make sense to have a bowl of oatmeal before going to work, as it will help adjust your mood and prepare your mind for the day ahead. Oatmeal can have this relaxing effect too, which, to others, is helpful for sleeping. To balance out the effects, adding slices of apple to your oatmeal mix would be perfect.

Berries

Heard about antioxidants? The substances that help prevent or delay cell damage in our bodies? Well, berries are rich in a certain type of antioxidant, which we call vitamin C. Now that term is a lot more familiar.

In a study, Vitamin C has been found to suppress the levels of cortisol, the hormones that are released in response to stress. Of course, this is just another item on the long list of health benefits that vitamin C provides. What’s even more wonderful is that you can enjoy your vitamin C from almost any type of berry – raspberry, blueberry or strawberry. That’s a load of choices that you’ll surely love.

Avocados

Avocados are a rich source of folate – and do you know what folate does for your health? Yes, it helps you prevent stress and anxiety. People with depression have also been diagnosed with low levels of folate, and so consuming food that provides folate is one way to avoid the risk of falling depressed.
You should know, however, that avocados are high in fat, although most of the fat content are healthy types that can be beneficial. Still, it’s better to limit your intake to avoid a bulk in your total fat intake.

Dark Chocolate

You probably didn’t expect to see this, since I had mentioned that sweets are off the list. With dark chockies though, there’s an exception, as I don’t completely classify them as sugary food. So what is it in dark chocolate? Phenylethylamine – the chemical which promotes the release of the ‘feel good’ hormone (called endorphin).

But don’t buy just any type of dark chocolate. The ones offering the most health benefits are those that are made from at least 65% cacao.

Depression in Older Adults: Signs, Symptoms and Treatment

The feeling of sadness, lack of motivation and loss of interest in certain activities are normal things that we experience occasionally. However, if you tend to go through these constantly and these hinder you from performing your daily activities and enjoying a quality life, then you could be experiencing depression.

Globally, over 350 million of the population is suffering from depression. It can affect any gender of any age, although statistically, depression affects more women than men. Older adults – specifically aged 65 and above – are also more vulnerable to depression due to the changes in their life.

Depression is not a normal part of ageing

While many think that depression in older adults is inevitable, it’s actually not a normal part of ageing. Perhaps it just so happened that ageing adults go through similar experiences and changes that lead to depression. However, if preventive measures are undertaken and early diagnosis is made, then depression in older adults can be avoided.

The causes

Health Conditions

Chronic illnesses and other health conditions usually begin to manifest later in life, which put elders at risk of feeling too dependent. This can lead others to feel they are a burden, which can trigger depression. For some, it’s the feeling of hopelessness that they will get better and recover from their health problems.

The Feeling of Uncertainty and Lack of Purpose

It can’t be denied that as we age, we continuously search for our purpose in life. For older adults, they may feel that they have fulfilled much of their purpose and they start to become uncertain of what role they still play in life. Because they feel the lack of purpose, they may end up distancing themselves from people around them, including their loved ones.

Fears and Worries

Older adults may feel even more anxious about what the future holds for them as time is catching up with their age. Fears of abandonment and death are also inevitable, as well as added worries about their health and financial issues.

Feeling Lonely and Alone

Although we always hear that being alone and lonely are two different things, for older adults, those two things would usually go hand-in-hand. This is the time when they could become isolated from loved ones or those that they are used to be with. And this isolation, loneliness and grief can become a burden on them that it affects their way of living and the way they cope with problems.

Helping the elderly get through it

Depression is treatable with medication, electroconvulsive therapy and psychotherapy. The reason why a number of people with depression are not treated is because their condition is not diagnosed at all. In many cases, they feel embarrassed talking about their condition, sharing about their emotional well being and opening up to others about the issues they are going through.

At this point, it is necessary that they have someone they truly trust and feel comfortable with that will help and support them.

To be able help an elderly deal with depression, it’s best to first identify the signs and symptoms that they may be experiencing:

• Confusion
• Loss of appetite
• Irritability and mood swings
• Delusions
• Memory problems
• Social withdrawal
• Sleep problems
• Lack of interest in the activities that they used to enjoy

If these signs are constantly present in an older adult, it is recommended to speak with your healthcare provider so that a diagnosis can be made and any condition, if existent, can be treated and managed.

Tips for Relieving Arthritis Pain

Arthritis pain can drive you miserable – the discomfort and stress can sometimes seem unbearable. Reaching for your pain reliever might give you a close-to-immediate relief, and that’s the usual remedy to most people suffering from arthritis.

But did you know that there are numerous other ways of managing discomfort and easing arthritis pain? A couple of friends shared their tips on how they deal with arthritis pain, and now it’s my turn to share it with you. Many of these you can try at home, but some will require a visit to your physician.

Exercise

Some people with arthritis often neglect the power of exercise, as they would normally address the problem at the onset of pain, instead of following a routine that can prevent joint stress. For others, they are worried that exercising might even worsen their condition as this could mean more load for their muscles and bones.

However, the right types of exercises will strengthen your bones. It’s a matter of understanding and knowing what these are. Walking, cycling and swimming are only some activities that are both healthy and safe for you. You can also visit your doctor who can help you create an exercise programme appropriate for your condition.

Physical Therapy

Physical therapy or massages can also alleviate arthritic pain. It can ease joint stiffness and help you perform daily activities with less stress on your part. Make sure, however, that your therapist understands your condition to avoid triggering pain and possible injuries.

Assistive Devices and Orthoses

Canes, walkers, or handlebars attached to walls or rooms will not only help you function much easier during the day but also can avoid slips and falls. Additionally, you can use devices (orthoses) that will help maintain the alignment of your bones. These can be used in various joints in the body, as those in the hand, forearm, elbow, foot, ankle, knee and spine.

For the use of orthoses, you should talk to your doctor to learn about its specifications and find out your best options.

Hot or Cold Packs

Hot or cold compress can helpful in both relieving pain and preventing them. Hot packs can be applied on the area of affected joints to alleviate the pain and inflammation. You can use over the counter hot compress kits or soak a cloth in hot water. Be very careful though as you might burn your skin.

For hot packs purchased from the pharmacy, read the directions for use. In most cases, it is highly recommended to not use the hot pack directly on skin, but instead wrap it around a cloth or towel. The same goes if you are using homemade hot packs, such as hot water placed in a bottle.
Cold packs, on the other hand, can be used after a tedious exercise to avoid muscle spasm and joint pain. You can use a cold pack, ice bag or wrap ice cubes in a cloth or towel and you’re good to go.

Hot Shower

Need a temporary but quick relief? Then it’s time for a hot shower to relax your muscles, joints and the entire body. A 15-20 minute hot shower can do wonders to your body. When inside the bathroom, just be cautious with moving around to avoid falling and fracture. If you have a bathtub, then this can provide even more comfort and relief.

Do you have any other ways of relieving arthritic pain? Share with us you thoughts!

Symptoms of Menopause

Foods That Will Help You Sleep Better

Have you ever had those nights when you've been trying to fall asleep yet your body just won’t cooperate? When you’ve been lying there for 10 minutes and you’re telling yourself it’s time to doze off but you can’t even keep your eyes shut? Or perhaps those mornings when, instead of feeling refreshed and energised after waking up, you feel tired? That probably happens to most of us; I've had my fair share of those moments.

Sometimes we think it’s probably stress and the ‘background processes’ running in our heads that make sleeping and waking a little troublesome.

But did you know that your diet also plays a significant role when it comes to the quality of your sleep? Yes, stress and your daily activities may affect your sleep, but so will your choice of food. After all, what we take in can alter our bodily processes – whether it be in a good or bad way.

If you’re looking into improving the quality of your sleep, here are some foods you should consider to help you sleep soundly and wake up fully rejuvenated. Oh and, you don’t even have to run to the supermarket to get them, you’re most likely to find them right in your pantry.

Top 5 Foods to Consider

1. Warm milk
   
   Calcium is necessary for producing melatonin, the hormone that is responsible for telling your body that it is night time and it’s time for bed. Melatonin is in higher levels at night, but sometimes you may need to assist your body in producing melatonin especially when there has been a disruption in your sleep cycle.
   
   And a good source of calcium? Milk, of course! Drinking it warm will also make you feel relaxed, just make sure not to fill it with sugar to avoid the unnecessary increase in energy levels, which is sure to keep you awake.


2. Oats
   
   I know what you’re thinking. Oatmeal is for breakfast, and I won’t argue with that. But oatmeal has its sleep-inducing property, thanks to its ability to stimulate insulin production, which causes you to feel sleepy. It is also rich in melatonin, so you’ll be getting more benefits from a single serving.
   
   So what about in the morning? Well, just make it sure to grab a cup of coffee to go with your oatmeal.
   


3. Chamomile tea
   
   Now, this one is my personal favourites – a cup of chamomile tea an hour before hitting the bed. And that’s not just because I am a big fan of herbal teas, but because chamomile is really powerful when it comes to easing your mind and relaxing your body – giving you the perfect start to getting a good night’s sleep.
   


4. Banana
   
   This trick won’t make you go bananas, don’t worry. The high levels of potassium and magnesium found in banana will, in fact, relax your muscles and nerves, sending you to dreamland in no time. Bananas are also a source of vitamin B6, a water-soluble vitamin that is needed for the conversion of tryptophan to serotonin, which promotes the feeling of calmness.
   


5. Honey
   
   Add this to your cup of chamomile tea or bowl of oatmeal, and not just for the flavour, but to shut off the neurotransmitter that stimulates wakefulness and alertness. Be careful not to go above 1 tablespoon of honey, though, or its effect could be the opposite. Of course, you can always enjoy a serving on its own for a quicker dose of your goodnight syrup.

4 Tips for Introducing New Foods to Your Little Ones

Especially when your child is between the age of 2 and 6, it is often a challenge introducing new foods to them. Seeing them enjoy and like the food immediately can be a hit or miss thing, and it's funny that they often say no to the healthy choices but yes to less healthy foods.

You aren't alone in this though, and neither is there any way to make introducing new foods a lot easier for both you and your child. Here are some things to remember and ways to try that may help with introducing something new to your kid's diet.

Eat what you want them to eat

How many times have you heard the phrase practice what you preach? This is probably one of the best times to apply this. If you want your child to eat something, then they need to see that you are eating what you are trying to make them eat. Else, it would end up in a question of why you are making them eat something that you won't eat yourself.

And basically, if you are trying to tell them that it's healthy, then you really should be eating it as well. After all, what's healthy for them must also be healthy for you. To help your child develop the habit of eating what you are eating, instead of preparing separate meals for your child, cook dishes that everyone can enjoy.

When you're all at the dining table and eating together, it would be easier to convince them to eat what's been prepared as everyone else is enjoying the same food.

Share it with them, instead of making them eat it

Somehow related to the first one, this works perfectly when you are not at the dining table or when you are trying to offer him healthy foods to snack on. What you can do, instead of immediately handing them a bowl of broccoli, carrot and corn, or a salad of fruits (which, to them, may look like you are ordering them to eat it), you can start snacking on it yourself in small bites and offering to share it with them. When your little one sees that you are enjoying the food, they will get curious and be enticed to try it themselves.

You can even take this chance to sit down and chat with them, telling them about the food and why it is healthy for them. And before you know it, they might just develop a liking to their new snack in no time.

Be creative and allow them to be creative

Most parents would prepare the food themselves and the kids rarely see what's going on in the kitchen. While this can work great in many situations, sometimes it also pays to let the children join in the 'fun' of preparing their food.

Also, remember to take some extra steps to recreate how their food looks like – perhaps a presentation that is too attractive for them to resist. In the same manner, if they are helping you, bring out their artistic skills by letting them add their own creativity to the presentation. At least this way, they'll feel a sense of freedom when it comes to their food.

Try and try, and just be patient

Kids just sometimes have that natural urge to resist and say no, and in terms of trying new food, studies show that it could take over 10 times of exposing a child to a certain type of food before they will actually try it. So if your toddler had said no more than five times of being introduced to cauliflower, don't give up too easily.

It doesn't mean that they will never try it or even like it at all, but it just takes maybe a little more times to be exposed to the same food until they take that bite. Well, believe it or not, there are some foods that I've only tried eating after I already had kids, even though I've seen them several times my entire lifetime.

Health Tips for Women Over 50

Our needs change as we age. This means that our bodies require more attention, and we should look after our health more than we ever did when we were younger. Women, specifically, experience several changes during their entire lifetime, including giving birth and undergoing menopause. By the time women reach 50, many of these changes have had physical and emotional effects on them.

But this doesn't mean that the years that have gone by and the experiences women have been through should take a toll on them. Even at 50, you can stay fit, healthy and even feeling young – all you need to make sure is that you are taking care of yourself.

Taking Care

Here are some tips on how you can take better care of your health when you reach 50 and beyond:

Take the necessary vitamins and nutrients for your age

Children and teens require their own set of vitamins. This is also true for adults of certain ages. The changes in our body have resulted in us needing some vitamins and minerals more and others not as much.

It is quite easy to find age-appropriate vitamin supplements that are sold without prescription. Most of these contain the necessary nutrients your body requires. However, ask your healthcare provider for assistance in choosing which supplements will provide you the most benefit. In addition, men and women have different requirements, so it's highly recommended to pick a supplement that's specifically formulated for women.

Increase your vitamin D and calcium intake

As women grow older, we are at a higher risk for bone loss. The best way to prevent and prepare for this is to increase your vitamin D and calcium intake. Why do we need both? Calcium, as you may already know, strengthens the bones. This mineral is essential as our body has a slower rate of rebuilding bones as we age. Vitamin D, on the other hand, helps in the absorption of calcium in the body.

Women over 50 need about 1200 mg of daily calcium, and whilst many of the food we eat contain calcium, this is usually not sufficient to meet our day-to-day needs. Hence, you may need vitamin supplements that contain calcium. Most calcium and vitamin supplements also contain vitamin D, so you'll getting more out of it.

Cut on the iron

During our younger years, we would often be reminded about the necessity of iron for the production of red blood cells and distribution of oxygen to our organs. However, when we step into our 50s, we no longer need as much. Back then you'd need around 18 mg of iron a day, but you’d only need 8 mg daily when you reach 50 years of age. It is important that you are aware of these changes to avoid the risk of iron toxicity.
Will you need to take iron supplements for this? If you are maintaining a balanced diet, you will most likely be getting adequate iron for your daily needs without the use of supplements.

Eat more healthy food

You've heard it since you were little, in fact you've been teaching your children the same – consume healthy foods regularly. This includes fresh fruits and vegetables, dairy products, fish and meat. As you age, however, what you can eat, what you can't and what amount is recommended for your age change. You can talk to your doctor and nutritionist about keeping a healthy diet tailored to your specific needs.

Make time for exercise

Regardless of when you begin, regular exercise definitely has its long-term benefits. If you haven't started yet, it's never too late to do so. Talk to your physician if you have concerns about which types of exercise would be best for your age and build.

Schedule regular health check-ups

Regular visits to your doctor will always be important, even more so when you reach 50. In most cases, annual check-ups will do. Remember that the changes in our system maybe rapidly taking place, so it is essential to pay attention to even the smallest details to prevent or delay the development of certain diseases. As we age, our risk for certain health diseases also increase.

Spend more time meditating and relaxing

There is no better time to relax, meditate and throw your worries away than when you reach your 50s. For all those years you've been working hard, it's about time to give yourself some space to enjoy. Spend time with the family, play with your grandchildren, go on holidays more often – anything that will allow you to really enjoy and relax. After all those years of working hard, you definitely deserve it.

The Health Benefits of Eating Beans

Beans are no different from seeds, except that they are larger and are commonly used as a food source for humans and animals. There are about 40,000 varieties of beans, most of which are harvested and abundant during the summer season. However, beans are usually available all year-round.

Not everything that is called a 'bean' is technically a bean. For instance, coffee beans and cocoa beans look similar to beans but they are not part of the family leguminosae. On the other hand, some green crops which are also legumes, including snow peas and snap peas, are not identified as beans.

The Nutritional Value of Beans

Beans are known to be a rich source of protein and, in fact, used as a substitute for meat in certain diet regimen. Depending on the variety, 100 grams of beans can contain 2 grams to over 20 grams of protein – equivalent to about half of our daily protein requirement.

Generally, beans are low in calories, especially when cooked or sprouted beans.

Bean (100 grams)	Calories	Dietary Fibre	Protein
Black Beans	441	16 g (64%)	22 g (44 %)
Green Beans, boiled	35	3.2 g (12%)	1.9 g (3%)
Green Beans, raw	31	2.7 g (10%)	1.8 g (3%)
Kidney Beans, boiled	127	6 g (24%)	9 g (18%)
Mung beans sprout, raw	30	1.8 g (7%)	3 g (6%)
Navy beans, boiled	140	10 g (40%)	8 g (16%)
Navy beans, raw	337	24 g (96%)	22 g (44%)
Pinto beans, raw	347	16 g (64%)	21 g (42%)
Soybeans, boiled	173	6 g (24%)	17 g (34%)
Soybeans sprout, raw	122	1.1 g (4%)	13 g (26%)
White beans, raw	333	15 g (60%)	23 g (46%)

*% of daily value based on a 2000 calorie diet.
Source: USDA

But the goodness of beans doesn't end there. Here are some of the other powerful benefits you can get from eating beans:

*Beans are rich in soluble fibre, which helps lower bad cholesterol.

*The fibre in beans promotes proper and efficient digestion. *Unprocessed beans are low in fat and contain zero cholesterol. *They are low in glycaemic index, which equates to stable blood sugar levels.

*Being rich in antioxidants, such as iron, copper, magnesium, folate, potassium and manganese, beans can reduce the risk of degenerative disorders. According to a study by the US Department of Agriculture on the top 100 foods that are a great source of antioxidants, small red beans, pinto beans and red kidney beans are among the richest in antioxidants. Navy beans, black beans and black-eyed beans are also part of the top 40.

*With its long list of mineral, nutrient and vitamin content, beans are also believed to lower the risk of chronic diseases such as diabetes, heart disease and cancer.

*Beans are also linked to weight loss because of its water and fibre content, which can make you feel fuller, faster. In addition, the fibre in beans is not digested as quickly as meat protein, so you feel full for a longer period, decreasing your tendency to eat more.

And the best part, beans are widely available and super affordable, so you can incorporate them in many types of dishes without hurting your pocket. One concern among bean-eaters is the question of whether beans are good or bad for people with gouty arthritis, a type of arthritis that mainly affects the joints in the big toes, as well as the ankles and heels. Gout is actually the result of too much uric acid in the body, which is the converted form of purine.

Beans and Uric Acid

Beans do not actually contain uric acid, but rather, they contain purines, which break down into uric acid. Consuming foods with purine does not necessarily result in inflammation and arthritis pains, but having excessive levels of uric acid in your body does.

When it comes to the amount of purine present in beans, it all depends on the variety. Some beans that are moderately high in purine are dry white beans (128 mg uric acid produced for every 100 grams consumed) and dry soya beans (190 mg uric acid produced for every 100 grams).

Some beans are also very low in purine, such as the French bean, which contains 37 to 45 mg of uric acid for every 100 grams serving.

In conclusion, you can still eat beans even if you have gout, but you have to be careful how much you eat.

The Role of Enzymes in the Digestive System

Food is an important part of our daily needs. It iis where we get the vitamins and nutrients that our bodies require to function well. But before nutrients can be distributed to the various cells in our body, our digestive system still has some work to do in order to convert the food we eat into nutrients. This is where the digestive enzymes play a significant role.

What are Enzymes and How Important Are They?

Enzymes are molecules that act as catalysts to convert other molecules (called substrates) into simpler products. There are over 20 enzymes in the human digestive system, each assigned to a specific task or type of molecule to work on.

If the food taken into the body is not broken down properly, this can result in bloating, diarrhoea, vomiting or abdominal pain. Food does  not break down properly when you eat too fast or too much. In addition, if you have insufficient levels of certain enzymes, as in the case of people suffering from lactose intolerance, your body will have difficulties breaking down certain food compounds, resulting in digestive problems.

Most of the digestion and nutrient absorption process occurs in the small intestine, and anything that the body cannot use is passed on through the large intestine and leaves the body as waste.

Types of Digestive Enzymes

As mentioned, each enzyme works on a specific task and molecule. Here's a list of some of these enzymes and their individual functions:

Amylase – breaks down starch, sugars and carbohydrates in food such as rice and potatoes.
Protease – degrades proteins from eggs, nuts, cheese and meat.
Lipase – breaks down fats in meat, oils, nuts and dairy products.
Lactase – breaks down lactose (sugars mostly found in milk)
Pepsin – digests proteins into peptides
Peptidase – converts proteins into amino acids
Sucrase – breaks down sugars and starches
Maltase – degrades malt sugars
Invertase – converts table sugar

Where Are Enzymes Produced?

From the time you take a bite of your meal and start chewing, an enzyme present in the saliva begins breaking down starches. This is why it is very important that food is chewed well before being swallowed, as chewing aids in breaking up the food components.  Apart from the salivary glands, enzymes are also found in the gastric juice, pancreatic juice and small intestines.

Although our organs secrete digestive chemicals, the amount of enzymes we produce decreases as we age. A healthy diet consisting of fresh, raw fruits and vegetables is a great source of enzymes.

Enzyme Supplements

There are also dietary supplements available in the market that contain enzymes. These enzyme supplements can aid in food digestion and are commonly taken after eating certain food types that cause digestive problems. If you are taking enzyme supplements, pay attention to the dosage directions.

Enzymes also have industrial uses. They are added to various products in the food processing industry, paper industry and brewing industry, among others, in order to control chemical reactions.