Taking Calcium & Risk of Cardiovascular disease

A new guideline suggests that dietary and supplemental calcium intakes lower than 2500 mg daily don’t affect CV risk.

So elderly persons taking Calcium supplements need not be worried if they are taking Calcium supplements upto 2500mg per day. 

Calcium is important for optimal bone health throughout your life. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short.

What could be a problem with too little Calcium !

If you don’t get enough calcium, you could face health problems related to weak bones:

  • Children may not reach their full potential adult height.
  • Adults may have low bone mass, which is a risk factor for osteoporosis.

Nobel Prize in Physiology/Medicine 2016 goes to Yoshinori Ohsumi of Japan for Study of ‘Self-Eating’ Cells

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Yoshinori Ohsumi, a Japanese cell biologist, was awarded the Nobel Prize in Physiology or Medicine on Oct 3 2016 for his discoveries on how cells recycle their content, a process known as Autophagy.

Autophagy or Self Eating is a crucial process in cell metabolism. During starvation, cells break down proteins and nonessential components and reuse them for energy. Cells also use autophagy to destroy invading viruses and bacteria, sending them off for recycling. And cells use autophagy to get rid of damaged structures. The process is thought to go awry in cancer, infectious diseases, immunological diseases and neurodegenerative disorders. Disruptions in autophagy are also thought to play a role in aging.

But little was known about how autophagy happens, what genes were involved, or its role in disease and normal development until Dr. Ohsumi began studying the process in baker’s yeast.

The process he studies is critical for cells to survive and to stay healthy. The autophagy genes and the metabolic pathways he discovered in yeast are used by higher organisms, including humans. And mutations in those genes can cause disease. His work led to a new field and inspired hundreds of researchers around the world to study the process.

Dr. Ohsumi’s work opened a field that has now exploded, with implications that are “the stuff of science fiction.”
If the autophagy system is knocked out, he said, the result is premature aging, with ailments like cardiovascular disease, skeletal weakness, glucose intolerance and cognitive decline.
Now drugs that stimulate this system are being studied. If you take a drug and stimulate the system, you will make the organism live longer in a cancer-free way.

How to be careful with your knees.

How to be careful with your knees and  keep the vulnerable joints healthy.

 Some important facts:
  • Injury to Knee: One of the most commonly injured ligaments in the knee, the Anterior Cruciate Ligament is responsible for about 150,000 injuries in the U.S. every year.
  • Body weight is always a problem for those with obesity. Every pound of body weight yields five pounds of force on the knee, so even 10 extra pounds can put a considerable load on those joints.
  • If your knees hurt, it’s harder to lose weight through exercise

    Knee Joint

    Knee Joint

  • It is important to remember that you make gains in fitness when you work hard and then allow your body to recover. But it is not possible usually to do hard work out every day.
  • A sudden increase in intensity or duration of exercise can cause overuse injuries from repetitive strain.  It is always advisable to go slow and steady with your exercise. Gradually increase the stress you put on your muscles and joints. Its important to give the muscles and joints rest after putting them on stress of exercise.
  • When the muscles around the kneecap, hip, and pelvis are strong, it keeps the knee stable and balanced, providing support by absorbing some of the stress exerted on the joint.
  • With regular graded exercise the joints gain flexibility and capability to with stand stress of increased load. Weak muscles and lack of flexibility are primary causes of knee injuries.
  • Tendonitis and kneecap pain are common symptoms in the stress and injury to knee.

How much Proteins you need ?

 How much Proteins you need ?
Our body needs Proteins as per body weight, age, physical activity level, and other factors.

  • Average adult man needs: 56 grams per day.
  • Adult women need: 46 grams per day.
  • Teenage boys need:  52 grams per day.
  • Infants need: 10 grams per day.

More specific recommendations, based on body weight, call for adults to get  about 8 grams of protein for every 20 pounds of body weight.

 

  • 10% to 35% percentage of your daily calories should come from protein?
  • All other things being equal, men need more protein than women.
  • Studies have shown that diets that substitute protein for carbohydrates may help people lose weight.

Chewing Food more helps in shedding weight!

Chewing Food more helps in shedding weight!
According to a new study: Chewing each mouthful of food for longer duration might help Chew food.jpgto reduce weight.

Volunteers who chewed each mouthful 40 times ate 12 % less food than those chewed just 15 times.

It is thought that chewing for a long time checks over eating as the brain is given more time to receive signals from the stomach that it is full. It also lowers the level of Ghrelin, a hormaone that controls hunger.

Chewing breaks food down from large particles into smaller particles that are more easily digested and better absorbed.

Saliva too has digestive enzymes which help in digesting food. More the time saliva has on the food the better it is and less stress on the intestines.