Reasons It"s Important To Limit Your Alcohol Intake

Alcohol seems to permeate society and is always available at family gatherings and social events. With such a great prevalence, it’s easy to get into the habit of drinking alcohol, and many people overindulge on a regular basis. However, there are many good reasons to keep your alcohol consumption within moderation, for your own sake and the sake of others.

 

Risks To Physical Health

Heavy alcohol consumption can put individuals at risk for a number of diseases, including high blood pressure, stroke, and heart problems. Heavy alcohol use can also cause diseases of the liver and pancreas, and has been linked to certain types of cancers in research studies. The American Cancer Society recommends limiting alcohol consumption to one drink per day for women and two drinks per day for men to avoid being at higher risk for breast cancer, colon cancer, liver cancer, as well as mouth and throat cancers. Heavy drinking can also cause nerve damage, stomach problems and seizures.

 

Alcohol and Mental Health

Mental health experts believe that many people overindulge in alcohol in an attempt to “self treat” problems with stress, anxiety and depression. Many people who have bipolar disorder or personality disorder use alcohol to regulate their moods and behaviors. Alcohol itself can trigger some of these mental issues. Mental health professionals often have a difficult time diagnosing and treatment mental health problems because of the additional problem of alcohol abuse.

 

Disruption of Relationships

Heavy alcohol consumption can also have a detrimental effect on relationships. Behaviors while under the influence can cause conflicts within the relationship. Some people become violent under the influence of alcohol, which can cause breakups and divorces. Drinking can also cause employment difficulties, which add to financial problems and stress in the relationship.

 

Alcohol and Legal Problems

Excessive alcohol use can also lead people into poor decisions, such as starting public fights, abusive language or driving under the influence. Driving under the influence can cause serious bodily injury or even death to pedestrians and other drivers that will cause emotional and financial hardship for the rest of your life. Being arrested for driving under the influence can also have a serious effect on your ability to function in your employment and in your personal life. You may require the services of a Maryland DUI lawyer to assist you in your court case. If your drinking has reached a point where it has begun to cause legal problems in your life, you can still get your life back o/n track by stopping alcohol use or seeking out treatment.

Categories: Alcohol, Intake, limit

Reasons Why You’re Feeling Faint and Hot During Pregnancy

During pregnancy, most women find that their sexual wellness and wellbeing is affected in numerous ways. Many of them feel faint, lightheaded or hot during pregnancy, due to varying hormones and the extra weight that you are carrying. With rest, these issues should subside, but if the problem continues then it can mean that you are suffering from a nutrient deficiency. If you find that you are feeling faint, hot or lightheaded, talk to your diet and have them check your iron levels, as well as looking at the overall quality of your diet.

 

Inadequate iron levels during pregnancy can mean that the oxygen in your body is reduced, which can lead to fatigue, shortness of breath or irritability. Reducing your intake of caffeine can help, as can reducing your intake of phosphates (which are most commonly found in soda) as these can interfere with the way in which your body absorbs iron. You can also try eating iron-rich foods such as pumpkin seeds, leafy vegetables, raisins, red beans, beets and eggs.

 

You can also boost your iron intake with a good prenatal vitamin. Some of them may cause indigestion, so you can switch to a whole-foods-based prenatal vitamin. Nettle tea is another good way of getting iron into your system. Many natural health food shops also sell loose tea that has been formulated specifically for pregnant women. You should, however, make sure that you consult with your doctor before taking any kind of herb or supplement during pregnancy.

 

It’s also important to look out for ketones in the urine, as these can be a sign of inadequate nutrition, as they appear when your body is burning fat to supply the calories that it needs. Physical symptoms of this can include extreme hunger, cold sweats, extreme exhaustion and feelings of sweat or cold.

Categories: dizziness, faint, feeling faint, Intake, iron, iron levels, nbsp, pregnancy, prenatal vitamin

Which Diet is Best for You?

New diets grab the headlines every few weeks, which makes it incredibly hard to choose when – how do you know which are the real deal and which are just fads? Studies suggest that people on low fat diets lose just 7lbs on average over the course of two years, Mediterranean diets enable people to lose 10lbs and the low carb diet enabled people to lose 12lbs. There were also very few health benefits to a low fat diet. Those on a Mediterranean diet saw their blood sugar levels improve and the low carb diet offered the best results for cholesterol levels. When it comes to choosing the best diet for your health and goals, it’s important to first discuss it with your GP – they will help you take any other health concerns into account, and to draw up a plan that works best for you.

 

A low carb diet, such as the Atkins diet, emphasises the protein and fats in the food you eat. People following this diet can eat around one third of their daily calorie intake from carbs. Many fruits and vegetables are considered high in carbohydrates, so this diet can be incredibly bad for your health and it limits your meal options. Sugar is also restricted, as with most diets. The theory behind this meal plan is that by lowering your intake of carbs, you can lower your insulin levels to force your body to burn stored fat for energy People do lose weight with this type of diet, but it can be incredibly straining on your health. Surprisingly, it can also be very challenging to restrict your intake of fruit, grains and sugar. Because you lack energy, your level of fitness suffers which means you will struggle to workout for as long. It can be stressful on your heart and can lead to a number of health problems.

 

The Mediterranean diet is the opposite, as this relies heavily on your intake of antioxidant-rich fruit and vegetables, whole grains and heart-healthy olive oil. You can even drink a glass of merlot with it! Research shows that it can lower the risk of cancer, heart disease and even Alzheimer’s disease. It can also improve your lifespan by keeping you healthier for longer. Thanks to its rich intake of oily fish, you’ll also get plenty of omega-3 fatty acids which can do wonders for your health. This leads on to the vegetarian diet, which studies show can also be very healthy thanks to the high quantity of vegetables, fruit, whole grains and lean protein, such as tofu. if you’re struggling to go vegetarian straight away, you may want to ease into it by still eating fish for a while, then going on to alternative protein sources, such as tofu or meat substitutes, nuts, lentils and beans.

 

A balanced diet is important, so you should aim to still eat certain fats – the trick is to choose your sources carefully. Switching diets drastically can be harmful to your health, so it is best to ease into it if you can. You may also be wise to speak to your GP first to ensure that it is safe for you to switch to. For example, if you’re vastly overweight or suffering with a health condition your body may be under stress – it may be worth easing into a new diet plan and exercise so as not to put your body under strain unnecessarily. They will be able to advise the best way to go about losing weight, and switching your lifestyle up for healthier choices.

Categories: carb diet, diet, Diets, Fat, health, Intake, Losing Weight, Mediterranean diet, people

Top Tricks for Eating a Better Diet

Experts are always expressing the importance of a healthy and balanced diet in order to maintain good health. It doesn’t have to be as difficult as it first appears, either. It simply boils down to making better choices and relying less on processed foods – here are some basic tips that could help you to forge a beneficial diet easily and effectively. The first step is to eat the right amount of calories for your lifestyle – if you’re more active, the more calories your body needs. You’ll be able to judge by how much weight you lose or gain – if you’re losing weight, you need to up your calorie intake. Likewise, if you’re gaining weight, you need to drop your calorie intake or up the amount of exercise you’re doing. You should try to eat a range of fruits, vegetables, meat and legumes too. This will ensure that you get a range of nutrients.

 

You need to base your meals on a starchy food, such as pasta or potatoes. If you choose wholegrain varieties then this will be better for your body and will keep you feeling fuller for longer. Try to include a portion of starch with every main meal, as this will keep your appetite suppressed and will give you energy. Alongside this you need to aim for a minimum of five portions of fruit and vegetables every day – these are loaded with nutrients If you think it’s too difficult to eat that many portions every day, try being more creative with how you eat. For example, chop up a banana or throw a handful of berries onto your cereal, or you could include two or three portions in a smoothie. Eat a portion of carrot or celery sticks with some humus for your afternoon snack, then have a glass of juice and side dish of veg with your main meal. Remember that dried fruit and legumes count towards this as well.

Fish is really good for your health, being low in fat and high in omega-3 fatty acids. Try to include two portions into your weekly diet for better health, protection from heart disease and improved joint function. Oily fish such as salmon, tuna and mackerel are the best varieties, as these have the highest levels of omega-3s, but keep your options varied for the best array of nutrients. Be careful how you cook them in order to retain the levels of goodness – steaming or grilling the fish is the best way. You also, naturally, need to cut back on the fat, salt and sugar. These dangerous additives are found in processed foods, junk food and ready meals. By cooking your own meals and relying less on processed foods, you’ll naturally lower your intake of these things – many health conditions have been linked to high intakes of fat and salt, such as diabetes and stroke, so your health will thank you for it. You should also keep your body hydrated – this means drinking between six to eight glasses of water every day. Our body relies heavily on water in order to function properly, so you need to replace what you use so that your bodily functions can work efficiently. It doesn’t need to be plain water though – cups of tea and coffee all count towards as well. Lastly, don’t skip your breakfast in the morning – you may think that you’re saving your calorie intake each day, but in actual fact you’re making your metabolism struggle and you may gain weight as a result. Keep your metabolism working by having a healthy and filling breakfast, to stop you snacking on unhealthy snacks mid-morning.

Categories: body, calorie intake, diet, health, Healthy Eating, Intake, main meal, nutrients, processed foods, weight

Are Carbs Lowering Your Sperm Count?

Diet impacts a large proportion of your health and bodily functions, but what many men aren’t aware of is that it can also affect your sperm count. A new study has shown that carbohydrates and dairy can lower the quality of his sperm – the more he eats, the lower the quality gets. In two other similar studies involving IVF, it was discovered that women who lowered their carb intake whilst upping the amount of protein they ate actually increased their chances of getting pregnant. The studies did show a connection between diet and fertility, but they didn’t prove any cause-and-effect links. The research for IVF was carried out by Dr J.B Russell at the Christiana Care Health System in Newark, Del. The sperm studies were carried out by Dr Jorge Chavarro and Myriam Afeiche, at the Harvard School of Public Health. New studies have shown that there seems to be a downward trend in sperm counts throughout the world for the entire 20th century, and this looks to be continuing into the 21st century as well. The effects of this are not yet clear, but it could well have a detrimental effect. One of the proposed hypotheses is that the exposure to environmental factors, such as environmental oestrogens, could well be the culprit. Obesity is also an important factor, being responsible for many health problems, including fertility.

The carb study involved just under 200 active and healthy men aged between 18 and 22, most of whom were white. The dietary analysis showed that the carbohydrate intake of these men accounted for almost half of all of their calories consumed. However, the carb intake didn’t seem to affect the sperm’s shape or mobility. The more they consumed, however, the lower the overall sperm count was. Where dairy is concerned, the research team noted that the sperm shape was less likely to be normal in comparison to the carb group the more dairy they ate. They noticed that in participants who ate full-fat dairy products, such as cheese, cream and whole milk, the connection was especially strong. The sperm count and movement didn’t appear to be affected by the relationship though. Chavarro stated that the results were still relevant when body weight, alcohol and caffeine consumption, and smoking history were taken into account.

The two other studies involved women undergoing In Vitro Fertilisation. 120 women were first asked to filled out a three-day dietary diary before they had any IVF treatments. Researchers noted that those with a high protein and low carbohydrate intake had a better chance overall of being successful when the egg was fertilised and later becoming pregnant. In a smaller study of just 12 women, who had already tried and failed to become pregnant through IVF, the dietary analysis took place again. When counselled to up their protein and lower their carb intake, there was better success rates across the board. The studies offer a significant body of evidence to suggest that our diets play a bigger role than first thought in the success rates of pregnancy, and of keeping the reproductive organs healthy. Naturally, a healthy and balanced diet is important in any person, so as to keep the organs and bodily processes working efficiently and to maintain a healthy weight. If you’re concerned about your ability to get pregnant, you should seek medical advice from your GP before making any drastic dietary changes, in order to ensure that it is safe for you.

Categories: carb, carb intake, carbohy, carbohydrate intake, diet, dietary analysis, Intake, sperm, sperm count, studies, success rates

How to Tell if You Are Getting the Right Amount of Salt

A little-discussed aspect of diet and nutrition is the amount of salt that the average person takes into their diet. Recent figures show that the average American diet contains twice the necessary daily amount of salt. To protect your wellness and wellbeing, you should start to become aware of how much salt you are taking in and to actively try to reduce the salt and sodium in your diet.

 

Currently, the recommended daily amount of salt is less than 2,400mg, which represents less than one teaspoon of salt per day.

 

Of course, there are always people who are suffering with the other end of this problem, and taking in too little salt can be as dangerous as taking in too much. A low sodium diet puts anyone with a chronic illness or the elderly at risk of a condition called hyponatremia (also known as low blood sodium).

 

This condition is very difficult to diagnose without a blood test, and symptoms can include headaches, nausea, confusion, loss of consciousness and lethargy. The elderly are most at risk from this condition as the human body becomes less able to metabolise sodium as it gets older.

 

Some medications can also interfere with the body’s ability to absorb sodium: medicines that are particularly bad for this include pain medications, diuretics and antidepressants. Those who have a chronic illness such as Addison’s Disease, dehydration, hypothyroid, cirrhosis and heart or kidney failure are also at increased risk of developing a problem absorbing sodium, and so should be aware of the symptoms and see their GP if they feel it is necessary.

 

Too much salt can be very dangerous for those with high blood pressure. In these instances, a strict allowance of no more than 1,500mg of salt per day is recommended. Research has shown that those who have high blood pressure and keep their sodium levels under control prevent their blood pressure from rising and also allow their blood pressure medication to work more efficiently. Too much salt can result in a worsening of blood pressure symptoms such as shortness of breath and swelling, and it can also lead to weight gain.

Categories: Blood, blood pressure, Chronic Illness, high blood, Intake, levels, nbsp, pressure, Salt, sodium

New Evidence Could Help People On A Low Sodium Diet

Following a specific diet or nutrition plan can be hugely difficult, and a low sodium diet can be especially tricky because there is salt in absolutely everything. Now, scientists have discovered a mechanism in fruit flies that help to regulate sodium levels. This could potentially improve the wellbeing of humans, as the mechanism could possibly translate to human beings, too.

 

Human beings crave salt, and yet taking in too much salt can lead to high blood pressure, dehydration, weight gain and kidney damage. The current advice in the United States is that adults should restrict their salt intake to around 2,300 milligrams per day, but this new mechanism could mean that we don’t need to protect our wellness in this way, as our bodies would be able to figure it out for themselves.

 

This research seems to show that humans have an internal device which helps to regulate the intake of salt. In addition, it appears that a person’s salt tolerance levels may vary from person to person, with some requiring more than others. This was tested on the fruit flies by adding different concentrations of salt to the tongues of fruit flies and then monitoring their reactions.

 

Low levels of salt seemed to please the fruit flies, which were attracted to it and took it in eagerly. As the levels increased, the flies became averse to the salt and found it repellent. This change in attitude towards the salt suggests an internal regulation system, which was inbuilt into the flies to protect their health.

 

When the tongue tastes salt, it sends messages to the brain to let it know what the substance is. When there is a little salt, it appears to taste better and sends a message to the brain to feel attracted to it. At higher levels, the message from the brain tells them that the salt tastes bad, and that they should not take it into their body.

Categories: Intake, regulator, sodium