Sports Health Tips
5 Foods For Better Vision
Vision problems like cataracts and age-related macular degeneration affect millions of older adults. But these eye diseases can be slowed down or avoided by getting vitamins A, C and E, zinc, lutein, zeaxanthin, betacarotene and omega-3 fatty acids into your system, according to the Age-Related Eye Disease (ARED) study conducted by the National Eye Institute.
It's best to get these vitamins, minerals and antioxidants in your system by eating them, rather than taking a pill, according to WebMD. A new study has found some supplements may not be as effective as originally believed (for example, betacarotene is not advised for smokers due to an increased risk for lung cancer). Eating foods rich in these vitamins, minerals and minerals is important for better vision.
Here are five foods/drinks that have been shown to improve vision:
1. Orange Juice
Vitamin C has many benefits for eye health. It promotes healthy ocular blood vessels, and can reduce the risk of nuclear cataracts (clouding in the center of your lens that can make you see multiple images), according to the American Optometric Association.
Getting 500 mg/day of vitamin C can slow the "the progression of advanced age-related macular degeneration by about 25 percent and visual acuity loss by 19 percent in individuals at high-risk for the disease," according to the Age-Related Eye Disease Study. Drinking around five cups of orange juice offers up a full day's supply of vitamin C; OJ is one of the highest sources of vitamin C, according to the USDA.
Oysters are more than an aphrodisiac: They are the best source for zinc, a mineral that is essential to eye health and vision, according to WebMD. "Zinc enables vitamin A to create a pigment called melanin, which protects the eye" and has been linked to improved night vision.
The ARED study recommends 40-80 mg/day of zinc; you can knock most of that out by slurping six oysters (76.3 mg of zinc). Of course, we understand six oysters a day may not be the most practical of suggestions. Other foods that are rich in zinc include beef, beans and nuts, but the difference is huge: a 3 oz. of cooked beef only provides 5.2 mg of the mineral.
Cooked kale is high in lutein and zeaxanthin, two antioxidants that are also found in your eyes, according to nutritionist Joy Bauer's website. The antioxidant tag team protects the eye from damaging free radicals and "absorbs 40 to 90 percent of blue light intensity."
The ARED2 found that supplementing the ARED formulation with lutein and zeaxanthin led to an 18 percent decrease in the chance of age-related macular degeneration for participants. And eating leafy greens like kale can increase the "pigment density in the macula (the part of the retina that is responsible for detailed viewing and helps us with reading), leading to better retina protection, and possibly a lower risk of macular degeneration," according to JoyBauer.com.
Peanuts are a great source of vitamin E and omega-3 fatty acids, which are vital ingredients to eye health. Vitamin E has been shown to delay cataracts and age-related macular degeneration. And people suffering from low levels of omega-3 fats DHA and EPA have developed eye diseases such as diabetic retinopathy, or damage to the retinas blood vessels that can cause blindness.
A low-glycemic diet was found to reduce the risk of age-related macular degeneration by 8 percent, according to RealAge.com. So dig in to whole grains such as quinoa instead of refined carbs, like bread products made out of white flour.
Source: Huffington Post
Will Green Tea Help You Lose Weight?
The active constituents of green tea, which have been shown to inhibit intestinal glucose and lipid uptake, are a certain type of flavonoid called gallated catechins. The authors had previously suggested that the amount of gallated catechins necessary to reduce blood glucose concentrations can be achieved from a daily dose of green tea. However, the amount of green tea needed to decrease lipid uptake from the gut is higher and has been shown to have adverse effects in humans. Once in the bloodstream, gallated catechins can actually increase insulin resistance, which is a negative consequence especially in obese and diabetic patients.
For their study, the researchers tested the effects of green tea extract on body weight and glucose intolerance in both diabetic mice and normal mice fed a high-fat diet. To prevent a high dose of gallated catechins from reaching the bloodstream, the authors also used a non-toxic resin, polyethylene glycol, to bind the gallated catechins in the gut to prevent their absorption. They then looked at the effects on the mice of eating green tea extract alone, and eating green tea extract plus polyethylene glycol. They compared these against the effects of two other therapeutic drugs routinely prescribed for type 2 diabetes.
Results showed that green tea extract in isolation did not give any improvements in body weight and glucose intolerance. However, when green tea extract was given with polyethylene glycol, there was a significant reduction in body weight gain, insulin resistance and glucose intolerance in both normal mice on a high fat diet and diabetic mice. The polyethylene glycol had the effect of prolonging the amount of time the gallated catechins remained in the intestines, thereby limiting glucose absorption for a longer period.
Interestingly, the effects of the green tea extract in both the intestines and in the circulation were measurable at doses which could be achieved by drinking green tea on a daily basis. In addition, the effects of green tea extract were comparable to those found when taking two of the drugs which are currently recommended for non-insulin dependent diabetes.
The authors conclude that "dietary green tea extract and polyethylene glycol alleviated body weight gain and insulin resistance in diabetic and high-fat mice, thus ameliorating glucose intolerance. Therefore the green tea extract and polyethylene glycol complex may be a preventative and therapeutic tool for obesity and obesity-related type 2 diabetes without too much concern about side effects."
Source: Science Daily
Surprising Health Uses for Everyday Foods
If all you do is eat it, the food in your fridge and pantry isn't living up to its full potential. The latest research shows that everyday foods like vinegar and yogurt can be used as home remedies, for health and beauty challenges ranging from sunburns to a bout of the blues.
Use it to: Soothe a sunburn
Soak a cotton ball in apple cider vinegar to treat fried skin, says Bonnie McMillen, a nurse at the University of Pittsburgh at Bradford.
2. Lemon zest
Use it to: Boost your mood
Aromatherapy research suggests that the scent of lemon oil can lift spirits. Add lemon zest to iced tea; inhale the aroma.
Use it to: Keep your skin looking fresh
Use plain Greek yogurt as a mask: The live bacteria remove toxins, and the acidity balances the pH of skin, says Dharma Singh Khalsa, MD, author of Food as Medicine.
4. Chamomile tea
Use it to: Reduce skin irritation
Dip a washcloth in a strong iced brew and press onto skin to help relieve inflammation, suggests Valori Treloar, MD, a dermatologist in Newton, Mass., and coauthor of The Clear Skin Diet.
6 Ways to Burn Fat Faster
These fab fitness tricks can help ramp up your body to burn more calories throughout the day. Add these activities into your everyday fitness routine, and they’re sure to add up to some big results!
1. Step it up with intervals
When you train in intervals, you add bursts of high intensity exercises into your workout. A study published in the Journal of Applied Physiology found that, after interval training, the amount of fat burned in an hour of continuous, moderate paced cycling exercised increased by 36%. These bursts of high intensity exercise burn off more fat than steadily paced exercise. To change your body, you have to shock your body.
2. Divide and conquer
Who says you don’t have the time to workout? Breaking up your workout into two 20-minute exercise sessions spread throughout the day can be even more effective than spending an hour at the gym because your metabolism is revved up for 1-2 hours after a workout. Time is on your side!
3. Find your inner peace
Stress can be a huge contributor to belly fat. One study out of the University of California linked cortisol, a stress hormone that increases your appetite and encourages fat storage around your abdomen, to environmental and emotional stresses. The best way to fight cortisol is to lower the stress in your life. Find activities that you enjoy that lower your stress levels. Some activities proven to reduce stress are yoga, or long walks with good friends.
4. Break routine, get sporty
Challenge your body by trying new sport or exercise class. Even if you’re a dedicated runner or live for your circuit training, a new activity is sure to work your muscles in a new way and “shock” your body into working harder.
5. Lift heavy
Once a week, train with heavier weights than you usually use. When you lift heavier, you challenge your muscles, and the result is lean, strong muscle mass. While cardio may burn more calories during exercise, that muscle mass will burn more calories for 24 hours after exercise. Plus, weightlifters burn fat tissue almost exclusively, while cardio devotees burn both fat and some muscle, according to a University of Alabama study. Lifting will help cut the fat and help you tone up.
6. Sleep it off
Remember cortisol? Lack of sleep increases the stress hormone, too. Lack of sleep also increases levels of insulin, and makes it more difficult to process carbs throughout the day, according to research from the University of Chicago. Sleep is your time to recharge the batteries that run your metabolism. Get at least 6 hours a night to start out fresh and ready in the morning.
Author: Jennifer Cohen