10 Super Brain Foods for Kids

Choosing the right foods for children not only improves their health today, but also lays a solid nutritional foundation for the future. Science has over the years proven that diet and brain health are directly related. Incorporating the right nutrients through food can help improve brain health and function, allowing children to stay energized and focused during school.

Go Fish

Fish provide a healthy dose of omega-3 fatty acids, which are essential for brain health. According to an article in the “American Journal of Clinical Nutrition," omega-3s account for 40 percent of the fatty acids in brain membranes and have a significant effect on cognitive function and growth. The most abundant sources of omega-3 fatty acids are fatty fish such as salmon, tuna and mackerel. In addition to following a balanced diet, consuming these foods at least twice a week will provide adequate amounts of omega-3 fatty acids. Make the fish child-friendly by creating tuna or salmon salad sandwiches using fat-free mayonnaise, cranberries and diced walnuts. Serve it on whole wheat bread or crackers.

Whole is Better

The brain needs a constant source of fuel, in the form of glucose, to properly function. Grains are a source of glucose and whole grains provide fiber, which helps to slow down the release of glucose into the body. As a result, the brain receives a steady supply of fuel for a longer period of time. Whole grain breads, pastas and cereals are good sources. Serve your kids oatmeal topped with sliced fruit for a well-rounded and healthy breakfast.

Vivid Vegetables

Brightly colored vegetables usually contain the highest amounts of vitamins, minerals and antioxidants. Antioxidants are substances in foods that help protect the body and keep the body healthy. Nutrients such as vitamin E, vitamin A, zinc and folate have been linked to improved neurological performance, leading to improved test scores in students, according to a 2008 study published in the “National Review of Neuroscience.” The USDA MyPlate guidelines suggest that half a child’s plate should consist of a variety of fruits and vegetables. Create a tray of colorful raw vegetables and dip for a tasty after-school snack.

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Excess omega-3 fatty acids could lead to negative health effects

A new review suggests that omega-3 fatty acids taken in excess could have unintended health consequences in certain situations, and that dietary standards based on the best available evidence need to be established.
"What looked like a slam dunk a few years ago may not be as clear cut as we thought," said Norman Hord, associate professor in OSU's College of Public Health and Human Sciences and a coauthor on the paper.
"We are seeing the potential for negative effects at really high levels of omega-3 fatty acid consumption. Because we lack valid biomarkers for exposure and knowledge of who might be at risk if consuming excessive amounts, it isn't possible to determine an upper limit at this time."
Previous research led by Michigan State University's Jenifer Fenton and her collaborators found that feeding mice large amounts of dietary omega-3 fatty acids led to increased risk of colitis and immune alteration. Those results were published in Cancer Research in 2010.
As a follow-up, in the current issue of the journal Prostaglandins, Leukotrienes & Essential Fatty Acids,Fenton and her co-authors, including Hord, reviewed the literature and discuss the potential adverse health outcomes that could result from excess consumption of omega-3 fatty acids.
Studies have shown that omega-3s, also known as long chain polyunsaturated fatty acids (LCPUFAs), are associated with lower risk of sudden cardiac death and other cardiovascular disease outcomes.
"We were inspired to review the literature based on our findings after recent publications showed increased risk of advanced prostate cancer and atrial fibrillation in those with high blood levels of LCPUFAs," Fenton said.

Omega-3 fatty acids have anti-inflammatory properties, which is one of the reasons they can be beneficial to heart health and inflammatory issues. However, the researchers said excess amounts of omega-3 fatty acids can alter immune function sometimes in ways that may lead to a dysfunctional immune response to a viral or bacterial infection.
"The dysfunctional immune response to excessive omega-3 fatty acid consumption can affect the body's ability to fight microbial pathogens, like bacteria," Hord said.
Generally, the researchers point out that the amounts of fish oil used in most studies are typically above what one could consume from foods or usual dosage of a dietary supplement. However, an increasing amount of products, such as eggs, bread, butters, oils and orange juice, are being "fortified" with omega-3s. Hord said this fortified food, coupled with fish oil supplement use, increases the potential for consuming these high levels.
"Overall, we support the dietary recommendations from the American Heart Association to eat fish, particularly fatty fish like salmon, mackerel, lake trout or sardines, at least two times a week, and for those at risk of coronary artery disease to talk to their doctor about supplements," he said.
"Our main concern here is the hyper-supplemented individual, who may be taking high-dose omega-3 supplements and eating four to five omega-3-enriched foods per day," Hord added. "This could potentially get someone to an excessive amount. As our paper indicates, there may be subgroups of those who may be at risk from consuming excess amounts of these fatty acids."
Hord said there are no evidence-based standards for omega-3 intake and no way to tell who might be at health risk if they consume too high a level of these fatty acids.

Read more at: http://depkhoenews.com/tin-tuc/tieu-thu-qua-nhieu-omega-3-co-the-anh-huong-den-suc-khoe.html

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Foods to Avoid With Osteoporosis

Consuming adequate amounts of calcium-rich foods and getting vitamin D from sunshine or diet is necessary for bone health, but just as important is avoiding or limiting certain food substances that can harm bones. Some harm bones by replacing more nutritious foods in the diet and others, especially when consumed in excess, cause calcium to be leached from the bones.

Excess Animal Protein
According to the National Institutes of Health, the recommended daily allowance for protein for men is 56 grams and for women 46 grams. "The Cornell University Chronicle" says typical Western diets contain nearly twice that much protein, most of it from animal sources. Excess animal protein leaches calcium from bones. Studies show that countries in which people eat primarily a plant-based diet have lower rates of osteoporosis and fractures than do countries in which people eat diets high in animal protein. Adequate amounts of both calcium and protein can be gotten in a plant-based diet, so reducing or eliminating the intake of protein from animal sources may be advisable for people with osteoporosis.

Excess Salt
According to the Colorado State University Extension, the recommended daily allowance of sodium is 2,300 mg which is approximately one teaspoon of salt from all sources, including the sodium already present in convenience foods. On average, Americans consume between 2,300 mg to 4,700 mg. Consumption of excess salt in foods is detrimental to the body in many ways, including bone health because excess sodium causes calcium to be excreted by the kidneys.

Soft Drinks
According to the University of Maryland Medical Center, calcium is the most abundant mineral in the body, followed by phosphorus. The two must remain in balance for bone health. The recommended daily allowance of phosphorus for adults is 700 mg, but people eating a typical Western diet often take in an excess due to heavy consumption of meat, poultry and carbonated drinks. For example, one serving of cola can contain as much as 500 mg of phosphorus. In order to maintain balance, the body pulls calcium from the bones which can lead to loss of bone mass. Reducing or eliminating consumption of soft drinks is important in preserving bone density for people with osteoporosis.

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9 Ways To Prevent a Stroke

Midlife women are twice as likely as men to have strokes, an alarming fact in and of itself. But what's even more alarming is that if you crunch the numbers, it just doesn't make any sense. Men smoke more, drink more, and see their doctors less—probably to avoid confessing their sins. Cigarettes and alcohol up the risk of stroke, yet each year, about 55,000 more women than men suffer from them.

Part of the reason these numbers are so out of whack: babies (not directly of course, though some moms might beg to differ). Being pregnant ups your risk, as does pregnancy-related complications, like preeclampsia and gestational diabetes. Prebaby birth control pills also increase your chances—so do hormone replacement therapies to relieve menopause symptoms later in life. Mood might factor in as well: new research suggests depression could boost women's stroke risk; and women are 70 percent more likely than men to get depressed.

If you quit smoking, limit alcohol, eat more fruits and vegetables, and keep your weight, blood pressure, and blood sugar in check, you lower your likelihood of stroke.

Here are eight lesser-known ways to protect yourself, based on the latest research:

Walk 20 Minutes a Day

We know—you work, you have kids, errands to run, dinner to make, and an episode of Real Housewives to watch, so you barely have time to pee, let alone take 20 uninterrupted minutes to walk. Make the time. Even if you break it up into two 10-minute sessions, it's worth it: Walking a total of 2 hours a week can cut your stroke risk by 30 percent, according to a large study of nearly 40,000 women, conducted over a 12-year period. Walk briskly (so you can talk but not sing) and your chances are reduced by almost 40 percent.

Know the Difference Between Sad and Depressed

The latter makes you 29 percent more likely to suffer from stroke, says a new study of more than 80,000 women. Why? Depressed women tend to smoke more, weigh more and exercise less; plus, they're more likely to have uncontrolled medical issues, like high blood pressure and diabetes, which can also increase stroke risk. Recognize depression symptoms and you can get proper treatment. Talk to your doctor if you: feel persistent sadness, anxiousness, or "emptiness"; hopeless; guilty, worthless or helpless; irritable; exhausted; if you lose interest in things you used to like; can't concentrate or sleep; overeat or lose your appetite; think about suicide or have aches and pains that don't go away even with treatment.

Read more at: http://depkhoenews.com/tin-tuc/9-cach-don-gian-phong-ngua-dot-quy.html

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Gastric bypass surgery may lower diabetes risks, but also carries dangers

Gastric surgery may not only help people combat obesity: Evidence shows it can also help reduce diabetes risk factors.

A new University of Minnesota study published in JAMA on June 5 reveals that mild to moderately obese patients with Type 2 diabetes had more improvements in their blood glucose, cholesterol and blood pressure after they underwent gastric bypass surgery, than patients who made lifestyle changes with medical counseling.

About 35.7 percent of the U.S. adult population is obese, according to the Centers for Disease Control and Prevention. Obesity has been linked to heart disease, stroke, Type 2 diabetes, some cancers and some of the leading causes of preventable death.

About 25.8 million people have diabetes in the U.S. as of 2010, the NIH reports. The vast majority of those people have Type 2 diabetes, which is when the body does not produce enough insulin or the cells do not use the insulin. Insulin is produced by the pancreas and is required for a process in which the body wants to use energy from glucose, or broken down sugars and starches obtained from food.

The best treatment for Type 2 diabetes is weight loss, but controlling glucose levels, blood pressure and cholesterol are important as well, the study authors noted. However, the optimal way to manage all those factors remains unknown.

Researchers looked at 120 participants who had a hemoglobin A1c (HbA1c) level of 8.0 percent or higher, body mass index (BMI) between 30.0 and 39.9 signifying they were obese, a C peptide level of more than 1.0 ng/mL, and Type 2 diabetes for at least six months.

Read more at: http://depkhoenews.com/tin-tuc/phau-thuat-thu-hep-da-day-lam-giam-nguy-co-benh-tieu-duong.html

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Đi bộ sau bữa ăn làm giảm nguy cơ tiểu đường

Nutrition and Osteoporosis

Nutrition and osteoporosis are closely linked. If you're not getting the right nutrients, whether in your diet or through supplements, you're putting yourself at greater risk for osteoporosis. But just what nutrients should you be getting to help fight osteoporosis, and how should you be getting them?

The most important nutrients for fighting osteoporosis are calcium and vitamin D. Calcium is a key building block for your bones, while vitamin D is the "key" that unlocks the door to your bones and allows them to absorb calcium.

The National Academy of Sciences has developed recommendations for how much calcium and vitamin D you need at every age:The two go hand in hand: if you don't get enough D, it won't matter how much calcium you get, because your bones can't absorb it properly. But if you don't get enough calcium, there's nothing for the vitamin D to help your bones absorb.

• Young children 1-3 years old should get 700 milligrams (mg) of calcium a day.
• Children 4-8 years old should get 1,000 mg per day.
• Teenagers should get 1,300 mg of calcium a day.
• Adults up to age 70 should get 1,000 mg per day. Women 51 and over should get 1,200 mg/day.
• Women and men 71 and over should get 1,200 mg per day.

To "unlock" that calcium, the National Academy of Sciences recommends 600 international units (IU) of vitamin D per day from age 1 through age 70 and 800 IU after age 70. But some experts are now saying we need even more vitamin D.

Some osteoporosis experts  say that we should be getting 800 to 1,200 IU of vitamin D per day. This is particularly important, because the primary source of natural vitamin D -- exposure to sunlight -- carries the potential risk of skin cancer. As more of us slather on sunscreen and stay in the shade, we need to make sure we get enough vitamin D from other sources.

Read more at: Depkhoenews.com

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