How Eating Habits Affect Your Health

Your body needs fuel in the form of food every day, but the wrong kind of fuel can lead to health problems. A balanced diet consists of fruits, vegetables, low-fat or fat-free dairy, whole grains, protein and fats, but it limits cholesterol, saturated fats, trans fats and sodium. When poor eating habits spiral out of control, it could cause serious health problems down the road.

Physical and Mental Health

Healthy eating habits affect both mental and physical wellness. What you eat affects your immune system, bone health and athletic performance, among other functions. It plays a role in your mental health, too -- healthy eating supports cognition, problem solving, memory, alertness, sleep and information processing, according to the Linus Pauling Institute, which also notes that good nutrition is important for proper brain development and maintenance of normal cognitive function.

Disease Prevention

When combined with regular physical activity, a balanced diet can help prevent such conditions as cardiovascular disease, type-2 diabetes and obesity. Columbia University reports that the three leading causes of death in the United States -- coronary heart disease, some types of cancer and stroke -- are directly linked with dietary behavior. To help prevent such conditions as cardiovascular disease, you need to keep your blood cholesterol, blood pressure and weight under control. All of this can be done through healthy eating and exercise.

Source of Macronutrients

While most foods contain more than one nutrient, no one food provides all the nutrients your body requires. It’s important to eat a variety of healthy foods to make sure your diet is nutritionally balanced and providing all the nutrients your body needs to function. The three macronutrients -- carbohydrates, protein and fat -- provide energy to your body in the form of calories, among other key functions. Carbohydrates are the body's main energy source, fats increase vitamin absorption and proteins are vital for growth, maintenance and structural support of muscle tissue.

The Micronutrient Mix

Along with macronutrients, your body also requires micronutrients, or the vitamins and minerals needed to keep the body functioning properly. Some important micronutrients include vitamins A, B, C, D, E and K, iron, calcium, zinc, copper, iodine, manganese and cobalamin. Micronutrients play vital roles in growth, metabolism and affecting enzyme function in cells.

Making Changes

Simple changes in your daily eating behaviors such as eating more slowly and avoiding large serving sizes can result in healthier eating over time. Eating slowly, for example, can reduce overeating, heartburn, indigestion and feeling bloated. The University of Arkansas notes that it takes 15 to 20 minutes for the stomach to send signals to the brain, letting you know you are full. Other ways to support healthy eating habits include recording your eating habits throughout the day and shopping with nutrition in mind by reading food labels and focusing on fresh vs. processed foods.

The Power Of Vitamin C

Your body uses large amounts of vitamin C to combat infections, colds, and disease. Vitamin C is also used by your body in all kinds of healing situations such as preventing cancer, healing wounds and more...

No other vitamin seems to have so many favorable effects on the body than this incredible pill. Vitamin C is not readily stored in your body and therefore needs to be replenished on a daily basis. I think the other important reason to supplement with extra vitamin C is because most people don't get enough in their daily diet.

Actually, getting enough vitamins and minerals in general is a big problem with most people's health. Why is that? Well, because much of the soil we grow our food in today has been stripped of its precious vitamins and minerals leaving our food with much less nourishment than it contained twenty years ago.

Today, you would need to eat much larger servings of a single food in order to extract the proper nutritional value our bodies demand. If you don't get an adequate amount of vitamin C in your system then your health begins to suffer greatly.

What Does It Do, And What Scientific Studies Give Evidence To Support This?
Your body uses large amounts of vitamin C to combat infections, colds, and disease. Vitamin C is also used by your body in all kinds of healing situations such as preventing cancer, healing wounds, and reducing damage from pollutants like drugs and cigarette smoke.

Tests also shows that vitamin C helps ease upper respiratory infections, reduce bronchial restriction, and impaired breathing with allergies and asthma. Most importantly, extra C improves healthy immune system functioning. Research also suggests that it creates healthy blood vessel functioning and helps keep arterial walls clear from blockage - which in turn reduces your risk of heart disease.

High levels of vitamin C also suppress your body's release of cortisone. Cortisone is a hormone released from your body whenever you are under stress. Cortisone ultimately decreases your testosterone levels and throws your body into a catabolic state (your body begins using your muscle for fuel).

"For weight lifters that are interested in putting on more muscle vitamin C could prove to be helpful in maintaining as much muscle as possible."


It would be great if vitamin C alone were the cure all pill we needed to fight every disorder... but the truth is that vitamin C interacts with thousands of other nutrients to carry out it's healing functions. For example, in order for large doses of vitamin C to be effective in preventing a cold it must first interact with large doses of vitamin B6, vitamin B12, zinc, folic acid, and choline.

Remember, one nutrient never acts all by itself - it is the complex interaction of many nutrients that allows your body to work most effectively to maintain optimum health. That's why taking a daily multi-vitamin, multi-mineral packet is also a very good idea.

How Much Should Be Taken? And Are There Any Side Effects?
It's true most of the literature on vitamin C supplementation is very favorable, however, one recent study presented by James Dwyer of the University of Southern California is singing a different tune. Dwyer suggests that extra supplementation of vitamin C might cause carotid arterial wall thickening, and consequently promote future cardiovascular problems.


This study was presented by Dwyer to theAmerican Heart Association meeting in March 2000. However, most leading experts agree that Dwyer's study lacks serious detailed proof. To the contrary, many more highly detailed studies over the last thirty years have all suggested vitamin C helps reduce chronic disease and mortality, including cardiovascular disease.

So how much vitamin C do we need? It all depends on how many free radicals your body is generating... from all the literature I have read it seems that athletes and smokers need 4-10 grams of extra vitamin C per day.

I would say most normal people living a healthy lifestyle who are interested in obtaining benefits of vitamin C need an excess of 1 - 3 grams per day. No studies have showed toxicity with high intake of vitamin C, however, your body will reach a point where high levels can cause diarrhea.

If you develop lose stools while taking high levels just back off your dosage until you discover your tolerance level.

There are also many different kinds of vitamin C supplements like rose hips, ascorbic acid, calcium ascorbate, sodium ascorbate, and acerola - all claim to be more usable by your body, but the truth is they are all efficient forms of vitamin C.

Most fruits and green leafy vegetables have a good amount of vitamin C in them. For example, a small orange contains about 65 mg of vitamin C, and any kind of Kiwi or Guava fruit is an excellent source containing up to 180 mg in an average slice. If you decide to get your daily intake from fruit be careful to monitor your overall sugar intake.

Balancing Your Omega-3 Fatty Acids – Essential For Health and Long Life

Many man and women are concerned about fat. If we think about everything that the media relates to us about the subject of fat, much of it is quite confusing and not entirely true. The patients I see are usually convinced that eating too much fat in their diet makes them fat. However, the truth is that an extremely low-fat diet will not regulate your weight and it will certainly not enhance your health. Truth be told, if you don’t get enough fat in your diet, you will actually be less healthy than if you were to consume healthy fats in your diet.

Luckily our society, in general, is becoming more educated and informed about the importance of fats in the diet, most importantly including omega-3 essential fatty acids into our daily diets. Next time you are at your local grocery store take notice how many times you see the phrase “good source of omega-3” on some food packages. This is not an accident because food manufacturers have discovered that marketing their items as such will help increase their sales. But it’s still confusing because so many do not understand the difference between these good fats and saturated fats which are present in many processed foods.

Research has confirmed that omega-3 fatty acids can have an excellent effect on impacting degenerative diseases, such as heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, diabetes, and many others. There are anti-inflammatory properties in omega-3 fatty acids and these have shown to have a positive effect for women especially those going through menopause, thus having impact on the preservation of the heart, breast, and bone health, and better yet, it balances their moods.

I know that it sounds too good to be true, but I have seen it in my practice through the years that omega-3 essential fatty acids indeed work wonders. That is why they are considered essential. From your heart to your mind and all the cells in your body, omega-3s are the best kind of fats for your health.

What’s so essential about essential fatty acids?
Many women that come to the clinic have asked “What’s the difference between regular fat and “essential” fat?” The answer is, your body is not able to create essential fatty acids (EFAs), so you have to get them from what you eat. There are two forms of EFAs (omega-3 and omega-6), and they are found in the membranes of every cell in your body!

If we look at the molecular level, EFAs help protect and keep your cardiovascular, musculoskeletal, gastrointestinal (GI), and immune systems functioning at their best. EFAs help to insulate your nerve cells and they produce molecular messengers that are part of your central nervous system and your bodies’ immunity.

Listed below are some ways to help you obtain omega-3 and omega-6 fatty acids. Please note that there are many foods that have both omega-3 and omega-6, and they are on both lists.

Omega-3 Sources:

• Canola oil
• Eggs
• Flaxseed
• Hempseed oil
• Marine microalgae – most algae-based supplements contain docosahexaenoic acid [DHA], but not eicosapentaenoic acid [EPA]
• Pumpkin seeds
• Seafood – sources that are both high in omega-3 and low in environmental contaminants include anchovies, herring, mackerel, oysters, sardines, wild salmon and sardines
• Walnuts

How omega-3s prevent disease
The beauty of omega 3s is that they make such a profound difference in your health and are also quite affordable and easily accessible. They are so good for us because of the anti-inflammatory properties. Omega-3s have long been associated with prevention and treatment of many illnesses, including:

• Alzheimer’s disease
• Arthritis
• Asthma
• Attention Deficit Hyperactivity Disorder
• Breast, colon, and prostate cancers
• Burns
• Depression/bipolar disorders
• Diabetes
• Heart disease
• High blood pressure
• High cholesterol
• Obesity
• Osteoporosis
• Schizophrenia
• Skin disorders
• Stroke

It is no surprise that omega-3 fatty acids are one of the most researched topics in the scientific community. They are also one of the most celebrated dietary essentials among people who live a health conscious lifestyle and incorporate whole health into their daily life. The question that remains that is quite baffling is why does the intake of omega-3 fatty acids continue to decline?

Health Benefits Of Caffeine

A cup of coffee in the morning may pack more than just an energy boost.
More and more research is emerging to suggest that there may be several health benefits associated with drinking this dark black beverage, from helping prevent diabetes to lowering the risk of liver disease.

In 17th century England the popularity of the drink gave rise to a number of coffee houses which were dubbed 'penny universities', because with one penny a person could buy a cup of coffee and have intellectually stimulating conversations with other people.1

Nowadays, with over 400 billion cups consumed every year, coffee is one of the world's most popular drinks. But what makes it special?

Nutritional breakdown of coffee

Calorie count

Regular black coffee (without milk or cream) has a very low calorie count. A typical cup of black coffee only contains around 2 calories.

However, if you add sugar and milk, the calorie count can shoot up.


Antioxidants
Coffee is the number one source of antioxidants in the U.S., according to researchers at the University of Scranton.
Joe Vinson, Ph.D., lead author of the study, said that "Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close.
The authors of the study emphasize moderation, stating that only one or two cups a day appear to be beneficial.
Caffeinated and decaffeinated versions provided nearly the same levels of antioxidants.

Health benefits of coffee

The potential health benefits associated with drinking coffee include: protecting against type 2 diabetes, Parkinson's disease, liver disease, liver cancer, and promoting a healthy heart.3

Coffee may protect against type 2 diabetes

Coffee may be protective against type 2 diabetes. Researchers at UCLA identified that drinking coffee increases plasma levels of the protein sex hormone-binding globulin (SHBG). SHBG controls the biological activity of the body's sex hormones (testosterone and estrogen) which play a role in the development of type 2 diabetes.4

Dr. Simin Liu, one of the authors of the study, said that an "inverse association" exists between coffee consumption and risk for type 2 diabetes.

Increased coffee consumption may reduce risk of type 2 diabetes - the Harvard School of Public Health (HSPH) researchers gathered data from three studies. In these studies, the diets of the participants were evaluated using questionnaires every 4 years, with participants who reported having type 2 diabetes filling out additional questionnaires. In total, 7,269 study participants had type 2 diabetes.

The researchers found that the participants who increased their coffee intake by more than one cup a day (on average, an increase of 1.69 cups per day) over a 4-year period had an 11% lower type 2 diabetes risk over the subsequent 4 years, compared with people who did not change their intake.

Coffee may help prevent Parkinson's disease

Researchers in the U.S. carried out a study that assessed the link between coffee consumption and Parkinson's disease risk. The authors of the study concluded that "higher coffee and caffeine intake is associated with a significantly lower incidence of Parkinson's disease".5

In addition, caffeine in coffee may help control movement in people suffering from Parkinson's, according to a study conducted at the Research Institute of the McGill University Health Centre (RI MUHC) that was published in the journalNeurology.6

Coffee may lower the risk of liver cancer

Italian researchers found that coffee consumption lowers the risk of liver cancer by about 40%. In addition, some of the results suggest that if you drink three cups a day, the risks are reduced by more than 50%.7

The lead author of the study, Dr. Carlo La Vecchia, from Milan's Istituto di Ricerche Farmacologiche Mario Negri, said "our research confirms past claims that coffee is good for your health and particularly the liver."

Coffee may help prevent liver disease

Regular consumption of coffee is linked to a reduced risk of primary sclerosing cholangitis (PSC), a rare autoimmune disease of the bile ducts in the liver.8
In addition, coffee consumption can lower the incidence of cirrhosis of the liver for alcohol drinkers by 22%, according to a study at the Kaiser Permanente Medical Care Program, California, USA.

The authors of the study concluded that the results "support the hypothesis that there is an ingredient in coffee that protects against cirrhosis, especially alcoholic cirrhosis."9

Research published in the journal Hepatology in April 2014, suggests that drinking coffee is linked to a decreased liver cirrhosis death risk. The researchers suggest that drinking two or more cups of coffee every day can reduce the risk of death from liver cirrhosis by 66%.16

A study published in the journal Hepatology indicates that drinking decaf coffee also lowers liver enzyme levels, suggesting the benefits are not linked to caffeine content.

Coffee may be good for the heart

Researchers at Beth Israel Deaconess Medical Center (BIDMC) and Harvard School of Public Health, concluded thatdrinking coffee in moderation protects against heart failure. They defined 'in moderation' as 2 European cups (equivalent to two 8-ounce American servings) per day.10
People who drank four European cups on a daily basis had an 11% lower risk of heart failure, compared to those who did not.

The authors stressed that their results "did show a possible benefit, but like with so many other things we consume, it really depends on how much coffee you drink."