This year, I recommend you make a list of small healthy changes that can make a meaningful impact on your life. Then go about making one change at a time until you've checked them all off the list. You might want to try:
1. Eat Fermented Foods
The process of fermentation can transform ordinary vegetables into superfoods, a "secret" that has been embraced by many cultures for thousands of years. The culturing process increases the presence of beneficial microbes that are extremely important for human health as they help balance your intestinal flora, thereby boosting overall immunity.
Fermented foods are also some of the best chelators and detox agents available, meaning they can help rid your body of a wide variety of pernicious toxins, including heavy metals. Ideally, you'll want to include a variety of cultured foods and beverages in your diet, as each food will inoculate your gut with a variety of different microorganisms. Fermented foods you can easily make at home include the following2. Include Sprouts in Your Diet
- Cultured vegetables (including pureed baby foods)
- Chutneys
- Condiments, such as salsa and mayonnaise
- Cultured dairy, such as yoghurt, kefir, and sour cream
- Fish, such as mackerel and Swedish gravlax
Sprouts are another superfood that can contain up to 30 times more vital nutrients than even raw organic vegetables. When seeds are sprouted, the protein and fiber content increases, as does the content of vitamins and essential fatty acids. Minerals such as calcium and magnesium also become more bioavailable. In general, sprouts have the following beneficial attributes:3. Rethink Your Breakfast
Sprouts are incredibly easy and inexpensive to grow at home, making them a nutritional powerhouse that virtually everyone can enjoy.
- Support for cell regeneration
- Powerful sources of antioxidants, minerals, vitamins, and enzymes that protect against free radical damage
- Alkalinizing effect on your body, which is thought to protect against disease, including cancer (as many tumors are acidic)
- Abundantly rich in oxygen, which can also help protect against abnormal cell growth, viruses and bacteria that cannot survive in an oxygen-rich environment
If you're still eating a sugar-filled, grain-heavy breakfast (bagels, pancakes, toast, cereal) this is among the worst choices for the morning. One study found that eating a breakfast high in protein, such as eggs and meat, makes you less likely to binge on junk foods later that night, but even this may not be the best breakfast choice. However, omitting breakfast entirely, as part of an intermittent fasting schedule (see tip #4 below), can actually have a number of phenomenal health benefits, from improving your insulin sensitivity to shifting your body into burning more fat instead of sugar for fuel.4. Try Intermittent Fasting
This is because eating first thing in the morning coincides with your circadian cortisol peak, that is, the time of day when your cortisol (a stress hormone) levels rise and reach their peak. The circadian cortisol peak impacts your insulin secretion, such that when you eat during this time it leads to a rapid and large insulin release and a corresponding rapid drop in blood sugar levels, more so than when you eat at other times of the day.
If you're healthy, your blood sugar levels won't drop to a dangerously low level (such as can occur with hypoglycemia) but they can drop low enough to make you feel hungry. So, although skipping breakfast goes against the conventional idea that you should not skip meals, omitting breakfast could actually make it easier for you to control food cravings and hunger throughout the day.
If you are one of the majority that struggles with insulin resistance then seriously consider intermittent fasting. Intermittent fasting does not necessarily mean abstaining from all food for extended periods of time. Rather it refers to limiting your eating to a narrow window of time each day. Simply eat all meals or snacks during a limited window of time. For instance, you can try limiting your eating to a window of about 6-8 hours each day (say from noon to 6 p.m.), which means you're fasting daily for 16-18 hours. This is enough to get your body to shift into fat-burning mode, and applies whether you're restricting the number of calories you consume during this time or not.5. Take Time to Chew Your Food
Typically, you start by not eating anything for three hours prior to going to sleep. This will give you a head start to the fasting process so if you sleep for 8 hours you've already fasted for 11 hours when you awake. The next step is to wait as long as you can before you start your first meal or "break" your fast. You can gradually extend the time that you have your first meal by 15 to 30 minutes a day. So after several weeks you will be having your first meal at lunch. Generally, the more your body uses carbs as its primary fuel rather than fat, the longer this will take. Once you shift to fat-burning mode, modern research has confirmed some of the benefits to be:
- Normalizing your insulin sensitivity, which is key for optimal health as insulin resistance is a primary contributing factor to nearly all chronic disease, from diabetes to heart disease and even cancer
- Normalizing ghrelin levels, also known as "the hunger hormone"
- Promoting human growth hormone (HGH) production, which plays an important part in health, fitness and slowing the aging process
- Lowering triglyceride levels
- Reducing inflammation and lessening free radical damage
A good portion of your digestive enzymes is actually produced in your mouth, not in your stomach. Digestion actually begins in your mouth, and chewing your food longer allows the food to be broken down better. As you chew, enzymes from the salivary glands also begin chemically breaking down food molecules into a size your body can absorb. If you often find your stomach feels like a big knot after you've eaten, you're probably swallowing your food in pieces that are far too large.6. Eat Locally Grown and Organic Food as Much as Possible
Chewing your food properly has a number of additional beneficial side effects. For example, chewing your food twice as long as you normally would will instantly help you control your portion sizes, which naturally decreases calorie consumption. You're also likely to find that you actually enjoy the taste of the food more if you eat slower.
There are a number of reasons why eating locally grown organic is better for you and the environment. Organic foods expose you to fewer pesticides -- about 30 percent on average while organic meats also reduce your risk of antibiotic-resistant bacteria by an average of 33 percent. Plus, research has shown that organic fruits and veggies can be more nutritious and better at fighting off diseases like cancer. For instance, one recent study showed that fruit flies had greater fertility and longevity when fed organic food. Another major benefit of organically grown foods is the reduction in your toxic load through reduced exposure to agricultural chemicals, such as synthetic fertilizers, herbicides and pesticides, which can cause a wide variety of health problems.7. Wake up at the Same Time Every Morning and Go to Bed Early Enough to Get 8 Hours of Sleep
From an environmental standpoint, organic farming is far better for the health of the planet and the animals being raised for food. If you're on a tight budget but want to improve your diet by shopping organic, animal products like meat, raw dairy, poultry and eggs are the place to start. Since animal products tend to accumulate toxins from their pesticide-laced feed, concentrating them to far higher concentrations than are typically present in vegetables, I strongly recommend you buy only organically raised animal foods, ideally from a small farmer or food co-op in your community.
Getting up at the same time every day (preferably an early time) is deceptively simple. Doing so will help regulate your circadian rhythm so you'll have an easier time waking and likely feel more energized. Plus, the habit of rising early every day is one shared by many successful people, as it enhances your productivity and focus. You can use one of the new fitness trackers that are exploding on the market to help monitor this and keep you accountable. Jawbone makes some of the best, as their software is truly top notch.8. Express Gratitude for What You Have
People who are thankful for what they have are better able to cope with stress, have more positive emotions, and are better able to reach their goals. The best way to harness the positive power of gratitude is to keep a gratitude journal or list, where you actively write down exactly what you're grateful for each day. Doing so has been linked to happier moods, greater optimism, and even better physical health.9. Dream Big and Surround Yourself with Positive People
Go ahead and dream big, as you'll be more likely to accomplish your goals. Rather than limiting yourself, when you dream big you're opening your mind to a more optimistic, positive state where you have the power to achieve virtually anything you desire. And while you're at it, surround yourself with positive people. The saying "misery loves company" is entirely true. That's why you need to choose friends who are optimistic and happy themselves, as you will be surrounded with positive energy.10. Take 7,000-10,000 Steps a Day
You may be surprised to realize just how little you move each day. Setting a goal of say 7,000-10,000 steps a day (which is just over three to five miles, or 6-9 kilometers) can go a long way toward getting more movement into your life. A fitness tracker can help you monitor your progress. Remember that this should be in addition to your regular exercise program, not in place of it.11. Sit Less
There are now more than 10,000 well-documented peer-reviewed studies showing the damage of excessive sitting. Don't be like me and wait till you're 60 to wake up to this fact. It turns out that regular daily movement may be every bit as, if not even more, important as regular exercise. It's not that you need one or the other; you need the synergy of both. It wasn't until I reduced my sitting to less than one hour a day that my chronic back pain finally disappeared. This goal merges well with the one above, as it is far easier to move and step when you are not sitting.12. Live in the Present
Allow yourself to be immersed in whatever it is you're doing right now, and take time to really be in the present moment. Avoid replaying past negative events in your head or worrying about the future… just savor what's going on in your life now.
Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
12 Best Health Goals for a Healthier Year
Cancer of Maxillary Sinus/Paranasal Sinuses-Symptoms-Diagnosis-Treatment-Prevention
Symptoms & Risk Factors of Cancer of Maxillary Sinus & Paranasal Sinuses
In the early stages of the disease, symptoms may be totally absent.
Another practical problem that makes an early detection difficult is
that, symptoms if present are not specific.
Blocked sinuses that do not clear
Headaches
Pain in the sinus areas on either sides of the nose
Runny nose
Nosebleeds
Lump or sore inside the nose that does not heal
Swelling on the face or roof of the mouth
Numbness of cheeks
Pain in the upper teeth
Loose teeth
Dentures that no longer fit well
Swelling or other difficulties with the eyes
A sinusitis, which is an infection of sinuses, may mimic these symptoms.
Risk Factors Of Maxillary Sinus Cancer
As mentioned earlier cancers of paranasal sinuses are not common, but if they arise the most common sites affected are the maxillary sinuses. These sinuses are normally lines by thin, flat cells called squamous cells. The abnormal division of these cells result in squamous cell carcinoma.
Risk Factors
A risk factor is something that increases the chance of acquiring a disease. It doesn’t however mean that there should be a risk factor for a person to catch the ailment.
The following conditions may predispose a person to increased risk of developing a maxillary sinus cancer.
Exposure to certain workplace chemicals or dust. The following jobs are the riskiest:
Work in Furniture-making.
Work in Sawmill.
Carpentry.
Shoemaking.
Metal-plating.
Flour mill or bakery work.
Being male.
Age more than 40 years.
Smoking; Tobacco use.
Chronic sinusitis.
A cancer can also arise even in the absence of the above mentioned factors.
Blocked sinuses that do not clear Headaches Pain in the sinus areas on either sides of the nose Runny nose Nosebleeds Lump or sore inside the nose that does not heal Swelling on the face or roof of the mouth Numbness of cheeks Pain in the upper teeth Loose teeth Dentures that no longer fit well Swelling or other difficulties with the eyesA sinusitis, which is an infection of sinuses, may mimic these symptoms.
Risk Factors Of Maxillary Sinus Cancer
As mentioned earlier cancers of paranasal sinuses are not common, but if they arise the most common sites affected are the maxillary sinuses. These sinuses are normally lines by thin, flat cells called squamous cells. The abnormal division of these cells result in squamous cell carcinoma.
Risk Factors
A risk factor is something that increases the chance of acquiring a disease. It doesn’t however mean that there should be a risk factor for a person to catch the ailment.
The following conditions may predispose a person to increased risk of developing a maxillary sinus cancer.
Exposure to certain workplace chemicals or dust. The following jobs are the riskiest: Work in Furniture-making. Work in Sawmill. Carpentry. Shoemaking. Metal-plating. Flour mill or bakery work. Being male. Age more than 40 years. Smoking; Tobacco use. Chronic sinusitis.A cancer can also arise even in the absence of the above mentioned factors.
Diagnosis of Cancer of Maxillary Sinus & Paranasal Sinuses
Early detection and initiation of treatment can improve survival
rates. The outcome depends on the ‘stage’ of the cancer. Staging is the
process of finding out the extent to which the cancer has spread. Apart
from the routine physical examination the following procedures are
carried out:
X-ray: This is a cost effective imaging modality and remains as one of the first investigations ordered for but it may not confirm the presence of cancer.
CT scan: In computed tomography (also called computerized tomography, or computerized axial tomography) a series of detailed pictures of areas inside the body are taken from different angles. This can accurately show the extent of the cancer
MRI scan: MRI stands for Nuclear Magnetic Resonance Imaging. This is a non invasive technique that doesn’t use ionizing radiations unlike a CT scan. Instead strong magnetic fields are used.
CT scan and MRI scans provide more detailed information than a plain radiograph.
Bone scan: A maxillary sinus cancer may lead to erosion of bones. These are checked for by performing a bone scan. A very small amount of radioactive material is injected into a vein. It travels through the bloodstream and collects in the bones and is detected by a scanner.
Endoscopy: Here an endoscope which is a thin, tube like instrument is inserted through the nose. It aids in visualising abnormal areas. It also lets removal of tissue samples for biopsy and further study.
X-ray: This is a cost effective imaging modality and remains as one of the first investigations ordered for but it may not confirm the presence of cancer.
CT scan: In computed tomography (also called computerized tomography, or computerized axial tomography) a series of detailed pictures of areas inside the body are taken from different angles. This can accurately show the extent of the cancer
MRI scan: MRI stands for Nuclear Magnetic Resonance Imaging. This is a non invasive technique that doesn’t use ionizing radiations unlike a CT scan. Instead strong magnetic fields are used.
CT scan and MRI scans provide more detailed information than a plain radiograph.
Bone scan: A maxillary sinus cancer may lead to erosion of bones. These are checked for by performing a bone scan. A very small amount of radioactive material is injected into a vein. It travels through the bloodstream and collects in the bones and is detected by a scanner.
Endoscopy: Here an endoscope which is a thin, tube like instrument is inserted through the nose. It aids in visualising abnormal areas. It also lets removal of tissue samples for biopsy and further study.
Spread (Metastasis) of Cancer of Maxillary Sinus & Paranasal Sinuses
Cancer cells never restrict themselves to an area; they may travel to far and distant places! This is termed metastasis.
This can be by different routes:
Tissue: The cancer starts to invade the adjacent normal tissue
Lymphatic system: Lymph vessels (these are tubes that carry lymph and white blood cells) to other parts of the body may serve as carriers of cancer cells.
Blood: Cancer cells invade veins, capillaries and reach different areas.
Organs like lungs may even become the destination for these cells. Hence the importance of chest x-rays. The term used for involvement of distant organs and tissues is ‘secondary tumour’. This happens in the advanced stages of a cancer.
This can be by different routes:
Tissue: The cancer starts to invade the adjacent normal tissue
Lymphatic system: Lymph vessels (these are tubes that carry lymph and white blood cells) to other parts of the body may serve as carriers of cancer cells.
Blood: Cancer cells invade veins, capillaries and reach different areas.
Organs like lungs may even become the destination for these cells. Hence the importance of chest x-rays. The term used for involvement of distant organs and tissues is ‘secondary tumour’. This happens in the advanced stages of a cancer.
Treatment Of Cancer Of Maxillary Sinus & Paranasal Sinuses
An early detection facilitates successful management of the cancer.
There are three types of standard treatment modality: Surgery, Radiation, and Chemotherapy.
Surgery
Here the cancer is removed in an operation. It is a common treatment for all the stages of a paranasal sinus cancer. A doctor removes the cancer and if required some of the nearby healthy tissues and bone are also taken out. If the cancer has spread, lymph nodes (rounded masses of tissues located along the lymph vessels) and other kinds of tissues in the neck may also be removed.
Even if all the cancer that can be seen at the time of the surgery are removed by the doctor, some patients may require further treatment in the form of chemotherapy or radiation therapy to kill any cancer cells that are left, this is called adjuvant therapy.
Radiation
Radiation therapy is a cancer treatment where high-energy x-rays or other types of radiation are used to kill cancer cells or prevent them from growing. There are two types of radiation therapy.
In External radiation therapy, a machine outside the body is used to send radiation toward the cancer. The total dose of radiation therapy is sometimes divided into several smaller, equal doses which are delivered over a period of time spanning over several days. In Internal radiation therapy, a radioactive substance is placed directly into or near the cancer. The type of radiation therapy used depends on the type and stage of the cancer being treated.
Chemotherapy
Here drugs are used to stop the growth of cancer cells, either by killing the cells or by preventing them from dividing. When chemotherapy is taken by mouth or injected into a vein or muscle, the drugs enter the bloodstream and can reach cancer cells throughout the body, this is called systemic chemotherapy. In regional chemotherapy drugs are placed directly into an organ, or a body cavity. A combination of anti cancer drugs may be used.
There are three types of standard treatment modality: Surgery, Radiation, and Chemotherapy.
Surgery
Here the cancer is removed in an operation. It is a common treatment for all the stages of a paranasal sinus cancer. A doctor removes the cancer and if required some of the nearby healthy tissues and bone are also taken out. If the cancer has spread, lymph nodes (rounded masses of tissues located along the lymph vessels) and other kinds of tissues in the neck may also be removed.
Even if all the cancer that can be seen at the time of the surgery are removed by the doctor, some patients may require further treatment in the form of chemotherapy or radiation therapy to kill any cancer cells that are left, this is called adjuvant therapy.
Radiation
Radiation therapy is a cancer treatment where high-energy x-rays or other types of radiation are used to kill cancer cells or prevent them from growing. There are two types of radiation therapy.
In External radiation therapy, a machine outside the body is used to send radiation toward the cancer. The total dose of radiation therapy is sometimes divided into several smaller, equal doses which are delivered over a period of time spanning over several days. In Internal radiation therapy, a radioactive substance is placed directly into or near the cancer. The type of radiation therapy used depends on the type and stage of the cancer being treated.
Chemotherapy
Here drugs are used to stop the growth of cancer cells, either by killing the cells or by preventing them from dividing. When chemotherapy is taken by mouth or injected into a vein or muscle, the drugs enter the bloodstream and can reach cancer cells throughout the body, this is called systemic chemotherapy. In regional chemotherapy drugs are placed directly into an organ, or a body cavity. A combination of anti cancer drugs may be used.
Prognosis, Follow-Up Prevention of Cancer of Maxillary Sinus & Paranasal Sinuses
Survival rates for patients with cancer of maxillary sinus average
about 40% over 5 years. The more advanced the disease is, the worse is
the outcome or the prognosis. Early-stage tumours may have a cure rate of up to 80%. Patients treated with radiation have a survival rate of less than 20%.
In spite of a complete treatment there are chances that the cancer might recur.
If the patients experience difficulty with nutrition intake or pain control during radiation therapy, it necessitates periodic examinations by the head and neck surgeon.
Checkups with a radiation oncologist and a dentist are also required.
In addition yearly liver function tests, chest x-rays, periodic CT scans and MRI scans are mandatory depending upon the conditions of the patient. If the patient has received radiation to the lower neck thyroid function tests will be required for a year.
Prevention- It is not possible to completely prevent these cancers. However, the avoidance of risk factors (mentioned above) may help to an extent. But it is important to know that even in the absence of these causative factors, a person may acquire a maxillary sinus cancer. However cessation of smoking and tobacco abuse can certainly help.
In spite of a complete treatment there are chances that the cancer might recur.
If the patients experience difficulty with nutrition intake or pain control during radiation therapy, it necessitates periodic examinations by the head and neck surgeon.
Checkups with a radiation oncologist and a dentist are also required.
In addition yearly liver function tests, chest x-rays, periodic CT scans and MRI scans are mandatory depending upon the conditions of the patient. If the patient has received radiation to the lower neck thyroid function tests will be required for a year.
Prevention- It is not possible to completely prevent these cancers. However, the avoidance of risk factors (mentioned above) may help to an extent. But it is important to know that even in the absence of these causative factors, a person may acquire a maxillary sinus cancer. However cessation of smoking and tobacco abuse can certainly help.
Body Lotions - Beauty Tips
However well cared and glowing your face may be, and your hair looking
lustrous, if your Hands and Feet are not looked after it will detract
greatly from your whole appearance.
Tip 1:
Mix 1 tblspn of limejuice with 1 tblspn of Glycerin and 1 tblspn of rose water. Mix well and store in a glass bottle. Apply daily ½ an hour before a bath or apply at bedtime and wash in the morning.
Tip 2:
In Winter, right after a bath while the skin is still moist, rub some Baby oil into the skin.
Tip 3:
Make a paste with 2 tblspns Oats and 1 tspn limejuice and some milk. Apply on the body before a bath. Wash after 5 minutes.
Tip 4:
Fresh Rose petals 1 cup with ½ a cup of milk. Add 1 tspn gram flour and some Rose water. Make a paste and apply on arms and legs. Wash after 10 minutes.
Tip 5:
Mix 1 tspn Vaseline with 1 tspn Glycerin and leave overnight.This is good for dry skin.
Tip 6:
Mix 1 tspn of Vitamin E oil with 1 tspn of Vaseline and 1 tspn of Glycerin and apply over the entire body. Have a bath after an hour.
Tip 1:
Mix 1 tblspn of limejuice with 1 tblspn of Glycerin and 1 tblspn of rose water. Mix well and store in a glass bottle. Apply daily ½ an hour before a bath or apply at bedtime and wash in the morning.
Tip 2:
In Winter, right after a bath while the skin is still moist, rub some Baby oil into the skin.
Tip 3:
Make a paste with 2 tblspns Oats and 1 tspn limejuice and some milk. Apply on the body before a bath. Wash after 5 minutes.
Tip 4:
Fresh Rose petals 1 cup with ½ a cup of milk. Add 1 tspn gram flour and some Rose water. Make a paste and apply on arms and legs. Wash after 10 minutes.
Tip 5:
Mix 1 tspn Vaseline with 1 tspn Glycerin and leave overnight.This is good for dry skin.
Tip 6:
Mix 1 tspn of Vitamin E oil with 1 tspn of Vaseline and 1 tspn of Glycerin and apply over the entire body. Have a bath after an hour.
Infection Secrets of Ebola Explained
By attacking the body's first responders, the Virus cripples the immune system before it can mount an effective defense
often describe the battle between the Ebola virus and the humans it occasionally infects as a race—one that people win only if their immune systems manage to pull ahead before the virus destroys too many of their internal defenses. What they may not know is that the virus is a cheat.
The Ebola virus gives itself a head start when it first slips into a human body by disabling parts of the immune system that should be leading the charge against the invader. It hijacks the functions of certain defense warriors known as dendritic cells—whose primary function is to alert the immune system to the incoming threat. Other targets include monocytes and macrophages, types of white blood cells whose job is to absorb and clear away foreign organisms.
These are the first cells Ebola infects and bends to the process of making more Ebola viruses. The maneuver is the viral version of invading a country by hypnotizing the army and turning it against its own people. Then, having kicked the immune system’s feet out from under it, Ebola takes off in a run.
Seven Deadly Genes
Although it contains only seven genes, Ebola is an exquisitely effective killer of humans and other primates once it enters a body. Unlike the spiky sea urchin that is influenza, or the golf-ball shaped poliovirus, Ebola resembles noosed ropes under the electron microscopes used to capture viral images.
Classified as a filovirus, Ebola is one of two members of that family; the other is Marburg virus, named after the German city where it was first seen in researchers who caught it from imported non-human primates. Both pathogens are among the most lethal viruses that afflict people, but it is Ebola that has become the recognized and dreaded face of the filovirus family.
Decoy Strategy
Meanwhile, Ebola employs a second dastardly trick, another cheat. It releases large amounts of something called secreted glycoprotein – sGP – into the bloodstreams of its victims. A decoy, sGP looks like the glycoprotein on the exterior of the virus, GP, which should be the immune system’s chief target. By tricking the immune system into seeing it, not GP as the invader, sGP undermines the system’s ability to react effectively to stem the infection.
As the amount of virus in a person’s system starts to rise, symptoms begin to appear. They start with low-grade fever, which can come and go, and is sometimes missed. Severe headache and abdominal pain are followed by vomiting and diarrhea, which lead to profound loss of fluids.
Doctors at Emory University Hospital, who have treated four repatriated medical workers infected with Ebola in the current outbreak, found at times their patients excreted between six and eight liters of diarrhea a day – a loss that triggers electrolyte imbalances, says Marshall Lyon, an infectious disease physician on the Emory Ebola team. It has been known for some time that keeping Ebola patients hydrated is the main battle to be waged – at least until drugs proven to be effective are available. But the experience at Emory and other hospitals treating med-evaced health-care workers also suggests that when patients have profound diarrhea, replenishing electrolytes such as potassium may be something doctors should consider, even in low-resource settings where laboratory support is minimal and electrolyte levels cannot be monitored.
Back in the body, the accumulating damage in the liver leads to something called disseminated intravascular coagulation or DIC, where blood over-coagulates in some locations, but cannot thicken in others, creating a situation where blood vessels become leaky. That is what results in the bleeding – mostly internal – for which Ebola is known.
The leakiness of blood vessels compromises blood supply to key organs like the liver and the kidneys. Bausch employs the analogy of trying to use a hose full of holes to water your garden – the water does not get to where it is needed. Likewise, bacteria from the gastrointestinal tract can slip into the bloodstream, causing sepsis. The result in the worst cases: blood pressure plummets, vital organs begin to fail, the patient goes into shock and dies.
Where and How Much?
The speed and degree to which Ebola manages to overcome an individual depends on a couple of factors, scientists who study the virus say. If you are unlucky enough to be infected with Ebola, the amount (or dose) of virus to which you are exposed and the route by which the virus makes its way into your body could mean the difference between whether you live or die.
In the world of Ebola, less is better but even a very little is bad. Scientists have differing views on the sometimes cited claim that a single virion – just one virus – is sufficient to trigger infection. While that may, or may not be the true figure for the minimum infectious dose for humans, it is likely that infection can occur from contact with small amounts of virus, Bausch says.
"We think that it's very low — a little dab will do you,” he notes, playing on a 1960s advertisement for a men’s hair pomade, Brylcreem. “You don't need much of this virus to get infected.” Nevertheless, a low-dose exposure may prove less lethal if it allows the immune system to get into gear before the viruses have a chance to disable too many of the early responders.
How you get infected likely also plays a role in how sick you become. An exposure that delivers the virus into the blood stream – for example a needlestick injury, dreaded in the filovirus research world – is more damaging than when viruses are introduced via the mucus membranes surrounding the eyes, nose and in the mouth. Onset of symptoms is quickest with direct-to-blood exposures; they typically account for the short end of the incubation period range, two to 21 days. Most infections become apparent within eight to 10 days of exposure.
“If you get a direct injection with a lot of virus particles, I don’t think anything’s going to save you, because you’re just overwhelmed,” says Thomas Geisbert, a microbiologist at the University of Texas Medical Branch at Galveston. Geisbert notes that in the 1976 Ebola epidemic that brought the disease to the attention of the world, 85 people were known to have been infected through the reuse of contaminated syringes. All 85 died, along with nearly 200 others in and around Yambuku, in the former Zaire (now the Democratic Republic of Congo).
Two other features that may play into the outcome of the life or death struggle between humans and Ebola are age and genetic predisposition. A recently published study which tracked case outcomes in Sierra Leone during the current West African outbreak showed a higher survival rate for patients under the age of 21 compared to those over the age of 45. Earlier, a study done based on blood samples from people who had been infected during a 2000 outbreak of Ebola Sudan in Uganda found that certain people were more likely to have milder disease and survive. Another recently published paper looking at the spectrum of disease in mice also suggests genetics play a role in survival.
Geisbert is one of the discoverers of an Ebola species known as Ebola Reston, unique among the five types of the viruses because it does not originate in Africa and so far it has not been seen to sicken people. Reston viruses come from the Philippines; on six occasions research monkeys imported from that country have triggered animal outbreaks. It has also been found in pigs, though the animals do not show signs of infection. Ebola Reston is lethal in primates.
Research done after animal outbreaks shows that several people have developed antibodies (or "seroconverted") to Ebola Reston, but did not become noticeably ill. Still, it is too soon to assume Reston is harmless in humans, Geisbert says. “Some people have seroconverted but we don’t really know much about that. All you can say is there hasn’t really been any human that has gotten really sick or died from it. But the ‘n’ [number infected] is quite small.”
The other species of Ebola are: Zaire, the most lethal and the virus responsible for the current West African outbreak, Sudan, Bundibugyo and Ivory Coast (sometimes called Tai Forest). The fatality rates for the first three range from 70 percent to 90 percent, about 50 percent and 25 percent, respectively. The Ivory Coast virus has only been seen once, in 1994. The infected person survived, but was very ill.
Geisbert works with a variety of bad bugs. But it is Ebola and the Marburg strain responsible for the 2004 outbreak in Uije, Angola – case fatality rate, 90 percent – that make him extra cautious. “It’s always in the back of your mind that you’re working with something that can kill you.”
often describe the battle between the Ebola virus and the humans it occasionally infects as a race—one that people win only if their immune systems manage to pull ahead before the virus destroys too many of their internal defenses. What they may not know is that the virus is a cheat.
The Ebola virus gives itself a head start when it first slips into a human body by disabling parts of the immune system that should be leading the charge against the invader. It hijacks the functions of certain defense warriors known as dendritic cells—whose primary function is to alert the immune system to the incoming threat. Other targets include monocytes and macrophages, types of white blood cells whose job is to absorb and clear away foreign organisms.
These are the first cells Ebola infects and bends to the process of making more Ebola viruses. The maneuver is the viral version of invading a country by hypnotizing the army and turning it against its own people. Then, having kicked the immune system’s feet out from under it, Ebola takes off in a run.
Seven Deadly Genes
Although it contains only seven genes, Ebola is an exquisitely effective killer of humans and other primates once it enters a body. Unlike the spiky sea urchin that is influenza, or the golf-ball shaped poliovirus, Ebola resembles noosed ropes under the electron microscopes used to capture viral images.
Classified as a filovirus, Ebola is one of two members of that family; the other is Marburg virus, named after the German city where it was first seen in researchers who caught it from imported non-human primates. Both pathogens are among the most lethal viruses that afflict people, but it is Ebola that has become the recognized and dreaded face of the filovirus family.
Decoy Strategy
Meanwhile, Ebola employs a second dastardly trick, another cheat. It releases large amounts of something called secreted glycoprotein – sGP – into the bloodstreams of its victims. A decoy, sGP looks like the glycoprotein on the exterior of the virus, GP, which should be the immune system’s chief target. By tricking the immune system into seeing it, not GP as the invader, sGP undermines the system’s ability to react effectively to stem the infection.
As the amount of virus in a person’s system starts to rise, symptoms begin to appear. They start with low-grade fever, which can come and go, and is sometimes missed. Severe headache and abdominal pain are followed by vomiting and diarrhea, which lead to profound loss of fluids.
Doctors at Emory University Hospital, who have treated four repatriated medical workers infected with Ebola in the current outbreak, found at times their patients excreted between six and eight liters of diarrhea a day – a loss that triggers electrolyte imbalances, says Marshall Lyon, an infectious disease physician on the Emory Ebola team. It has been known for some time that keeping Ebola patients hydrated is the main battle to be waged – at least until drugs proven to be effective are available. But the experience at Emory and other hospitals treating med-evaced health-care workers also suggests that when patients have profound diarrhea, replenishing electrolytes such as potassium may be something doctors should consider, even in low-resource settings where laboratory support is minimal and electrolyte levels cannot be monitored.
Back in the body, the accumulating damage in the liver leads to something called disseminated intravascular coagulation or DIC, where blood over-coagulates in some locations, but cannot thicken in others, creating a situation where blood vessels become leaky. That is what results in the bleeding – mostly internal – for which Ebola is known.
The leakiness of blood vessels compromises blood supply to key organs like the liver and the kidneys. Bausch employs the analogy of trying to use a hose full of holes to water your garden – the water does not get to where it is needed. Likewise, bacteria from the gastrointestinal tract can slip into the bloodstream, causing sepsis. The result in the worst cases: blood pressure plummets, vital organs begin to fail, the patient goes into shock and dies.
Where and How Much?
The speed and degree to which Ebola manages to overcome an individual depends on a couple of factors, scientists who study the virus say. If you are unlucky enough to be infected with Ebola, the amount (or dose) of virus to which you are exposed and the route by which the virus makes its way into your body could mean the difference between whether you live or die.
In the world of Ebola, less is better but even a very little is bad. Scientists have differing views on the sometimes cited claim that a single virion – just one virus – is sufficient to trigger infection. While that may, or may not be the true figure for the minimum infectious dose for humans, it is likely that infection can occur from contact with small amounts of virus, Bausch says.
"We think that it's very low — a little dab will do you,” he notes, playing on a 1960s advertisement for a men’s hair pomade, Brylcreem. “You don't need much of this virus to get infected.” Nevertheless, a low-dose exposure may prove less lethal if it allows the immune system to get into gear before the viruses have a chance to disable too many of the early responders.
How you get infected likely also plays a role in how sick you become. An exposure that delivers the virus into the blood stream – for example a needlestick injury, dreaded in the filovirus research world – is more damaging than when viruses are introduced via the mucus membranes surrounding the eyes, nose and in the mouth. Onset of symptoms is quickest with direct-to-blood exposures; they typically account for the short end of the incubation period range, two to 21 days. Most infections become apparent within eight to 10 days of exposure.
“If you get a direct injection with a lot of virus particles, I don’t think anything’s going to save you, because you’re just overwhelmed,” says Thomas Geisbert, a microbiologist at the University of Texas Medical Branch at Galveston. Geisbert notes that in the 1976 Ebola epidemic that brought the disease to the attention of the world, 85 people were known to have been infected through the reuse of contaminated syringes. All 85 died, along with nearly 200 others in and around Yambuku, in the former Zaire (now the Democratic Republic of Congo).
Two other features that may play into the outcome of the life or death struggle between humans and Ebola are age and genetic predisposition. A recently published study which tracked case outcomes in Sierra Leone during the current West African outbreak showed a higher survival rate for patients under the age of 21 compared to those over the age of 45. Earlier, a study done based on blood samples from people who had been infected during a 2000 outbreak of Ebola Sudan in Uganda found that certain people were more likely to have milder disease and survive. Another recently published paper looking at the spectrum of disease in mice also suggests genetics play a role in survival.
Geisbert is one of the discoverers of an Ebola species known as Ebola Reston, unique among the five types of the viruses because it does not originate in Africa and so far it has not been seen to sicken people. Reston viruses come from the Philippines; on six occasions research monkeys imported from that country have triggered animal outbreaks. It has also been found in pigs, though the animals do not show signs of infection. Ebola Reston is lethal in primates.
Research done after animal outbreaks shows that several people have developed antibodies (or "seroconverted") to Ebola Reston, but did not become noticeably ill. Still, it is too soon to assume Reston is harmless in humans, Geisbert says. “Some people have seroconverted but we don’t really know much about that. All you can say is there hasn’t really been any human that has gotten really sick or died from it. But the ‘n’ [number infected] is quite small.”
The other species of Ebola are: Zaire, the most lethal and the virus responsible for the current West African outbreak, Sudan, Bundibugyo and Ivory Coast (sometimes called Tai Forest). The fatality rates for the first three range from 70 percent to 90 percent, about 50 percent and 25 percent, respectively. The Ivory Coast virus has only been seen once, in 1994. The infected person survived, but was very ill.
Geisbert works with a variety of bad bugs. But it is Ebola and the Marburg strain responsible for the 2004 outbreak in Uije, Angola – case fatality rate, 90 percent – that make him extra cautious. “It’s always in the back of your mind that you’re working with something that can kill you.”
In Diabetes, a Complex of Causes and Its Treatment
Diabetes is usually a lifelong (chronic) disease in which there is a high level of sugar in the blood.
To understand diabetes, it is important to first understand the normal process by which food is broken down and used by the body for energy. Several things happen when food is digested:
People with diabetes have high blood sugar because their body cannot move sugar into fat, liver, and muscle cells to be stored for energy. This is because either:
Diabetes affects more than 20 million Americans. Over 40 million Americans have pre-diabetes (which often develops before type 2 diabetes). If your parent, brother or sister has diabetes, you may be more likely to develop diabetes.
Symptoms of type 1 diabetes develop over a short period. People may be very sick by the time they are diagnosed.
After many years, diabetes can lead to other serious problems. These problems are known as diabetes complications and include:
Your health care provider may suspect that you have diabetes if your blood sugar level is higher than 200 mg/dL. To confirm the diagnosis, one or more of the following tests must be done.
Blood tests:
Causes
Insulin is a hormone produced by the pancreas to control blood sugar. Diabetes can be caused by too little insulin, resistance to insulin, or both.To understand diabetes, it is important to first understand the normal process by which food is broken down and used by the body for energy. Several things happen when food is digested:
- A sugar called glucose enters the bloodstream. Glucose is a source of fuel for the body.
- An organ called the pancreas makes insulin. The role of insulin
is to move glucose from the bloodstream into muscle, fat, and liver
cells, where it can be used as fuel.
People with diabetes have high blood sugar because their body cannot move sugar into fat, liver, and muscle cells to be stored for energy. This is because either:
- Their pancreas does not make enough insulin
- Their cells do not respond to insulin normally
- Both of the above
- Type 1 diabetes can occur at any age, but it is most often diagnosed in children, teens, or young adults. In this disease, the body makes little or no insulin. Daily injections of insulin are needed. The exact cause is unknown.
- Type 2 diabetes makes up most diabetes cases. It most often occurs in adulthood. But because of high obesity rates, teens and young adults are now being diagnosed with it. Many people with type 2 diabetes do not know they have it.
- There are other causes of diabetes, and some patients cannot be classified as type 1 or type 2.
Diabetes affects more than 20 million Americans. Over 40 million Americans have pre-diabetes (which often develops before type 2 diabetes). If your parent, brother or sister has diabetes, you may be more likely to develop diabetes.
Symptoms
High blood sugar level can cause several symptoms, including:- Blurry vision
- Excess thirst
- Fatigue
- Hunger
- Urinating often
- Weight loss
Symptoms of type 1 diabetes develop over a short period. People may be very sick by the time they are diagnosed.
After many years, diabetes can lead to other serious problems. These problems are known as diabetes complications and include:
- Eye problems, including trouble seeing (especially at night), light sensitivity, blindness in the future
- Painful sores and infections of the leg or foot, which if left untreated, leads to removal of the foot or leg
- Nerves in the body can become damaged, causing pain, tingling, and a loss of feeling, problems digesting food, erectile dysfunction
- Kidney problems, which can lead to kidney failure
- Weakened immune system, which can lead to more frequent infections
- Increased chance of having a heart attack or stroke
Exams and Tests
A urine analysis may show high blood sugar. But a urine test alone does not diagnose diabetes.Your health care provider may suspect that you have diabetes if your blood sugar level is higher than 200 mg/dL. To confirm the diagnosis, one or more of the following tests must be done.
Blood tests:
- Fasting blood glucose level -- diabetes is diagnosed if it is higher than 126 mg/dL twice. Levels between 100 and 126 mg/dL are called impaired fasting glucose or pre-diabetes. These levels are risk factors for type 2 diabetes.
-
Hemoglobin A1c test --
- Normal: Less than 5.7%
- Pre-diabetes: 5.7% - 6.4%
- Diabetes: 6.5% or higher
- Oral glucose tolerance test -- diabetes is diagnosed if glucose level is higher than 200 mg/dL 2 hours after drinking a glucose drink. (This test is used more often for type 2 diabetes.)
- Overweight children who have other risk factors for diabetes, starting at age 10 and repeated every 2 years
- Overweight adults (BMI greater than 25) who have other risk factors
- Adults over age 45, repeated every 3 years
Treatment
With type 2 diabetes, the disease may be reversed with lifestyle
changes, especially losing weight through exercising and eating
healthier foods. Also, some cases of type 2 diabetes can be improved
with weight-loss surgery.
There is no cure for type 1 diabetes.
Treating both type 1 diabetes and type 2 diabetes involves medicines, diet, and exercise to control blood sugar level.
Getting better control over your blood sugar, cholesterol, and blood pressure levels helps reduce the risk of kidney disease, eye disease, nervous system disease, heart attack, and stroke.
To prevent diabetes complications, visit your health care provider at least two to four times a year. Talk about any problems you are having. Follow your health care provider's instructions on managing your diabetes.
There is no cure for type 1 diabetes.
Treating both type 1 diabetes and type 2 diabetes involves medicines, diet, and exercise to control blood sugar level.
Getting better control over your blood sugar, cholesterol, and blood pressure levels helps reduce the risk of kidney disease, eye disease, nervous system disease, heart attack, and stroke.
To prevent diabetes complications, visit your health care provider at least two to four times a year. Talk about any problems you are having. Follow your health care provider's instructions on managing your diabetes.
How Ebola Kills You: It's Not The Virus
Ebola has a nasty reputation for the way it damages the body. It's rightfully earned.
"At the end stage of the disease, you have small leaks in blood vessels," says Thomas Geisbert, an immunologist at the University of Texas Medical Branch at Galveston. "You end up with essentially no blood pressure. Your body temperature drops and you go into shock."
But when you look at the nitty-gritty details of an Ebola infection, a surprising fact surfaces: The virus isn't what ends up killing you. It's your own immune system.
"The normal job of the immune system is to eliminate infections," says virologist Christopher Basler, at the Mount Sinai Hospital in New York City. "But when it's activated at extreme levels or it's out of control, it becomes damaging to the host."
The most extreme immune attack is the "cytokine storm." Although many viruses, like bird flu and SARS, can trigger this shock and awe assault, Ebola is probably the best at it. And at the end of an Ebola infection, it's the cytokine storm that kills you, Basler says.
What Are Cytokines?
Immune cells use cytokines to communicate
with each other. Cytokines are small molecules released by cells into
the blood. And they can trigger a cornucopia of activities. Cytokines
can make immune cells rush to the site of infection, gobble up sick
cells and even sneak through blood vessel walls. Cytokines can also
activate inflammation, which causes damaged tissue to swell, heat up and
hurt.
In essence, a cytokine storm is an SOS signal that causes the immune system to launch its entire arsenal of weapons all at once. This last-ditch, kamikaze attack hurts the virus. But it leaves behind tons of collateral damage. Blood vessels take the brunt of it.
"The cytokine storm makes the blood vessel walls more permeable," Basler says. So the arteries, veins and capillaries start to leak blood and plasma.
The storm also triggers a big release of nitric oxide, which thins out the blood and damages vessels further.
All these factors combine together to reduce blood pressure to dangerous levels, Geisbert says. "So you don't die of blood loss, but from something similar to severe septic shock."
So how does Ebola trick the immune system into launching the cytokine storm?
To answer that, we have to back up to the moment when the virus enters the blood. Ebola immediately zeroes in on and infects cells of the immune system, says virologist Gaya Amarasinghe, of Washington University in St. Louis.
One target is dendritic cells. During less dangerous infections, say from a cold, dendritic cells gobble up the virus and then instruct other immune cells to make antibodies tailored specifically to this particular virus.
The antibodies then stick onto the virus' surface and stop it from infecting more cells. This is how we clear out viruses from our blood.
But Ebola is way more sophisticated than a cold. Ebola tiptoes quietly into dendritic cells and essentially shuts off their alarm system. So the immune system doesn't know it should make antibodies to Ebola.
The body is left wide open, with no protection. Then Ebola starts copying itself like crazy, Amarasinghe says. "Multiple viruses can even invade a single cell," he says. "HIV can't even do that."
All hell breaks loose in the blood. The virus grows uncontrollably and infects many organs. Eventually, cells start dying and exploding.
That's when the immune system goes haywire.
"There's lot's of premature cell death and destruction," Amarasinghe says. So you get necrotic tissue. Dying cells release all their contents into the blood. And these signals eventually trigger the "cytokine storm," he says.
"The immune system is doing way more damage than good at this point," Amarasinghe says. In other words, our bodies' response to Ebola is often too too much, too late — and frequently fatal.
In essence, a cytokine storm is an SOS signal that causes the immune system to launch its entire arsenal of weapons all at once. This last-ditch, kamikaze attack hurts the virus. But it leaves behind tons of collateral damage. Blood vessels take the brunt of it.
"The cytokine storm makes the blood vessel walls more permeable," Basler says. So the arteries, veins and capillaries start to leak blood and plasma.
The storm also triggers a big release of nitric oxide, which thins out the blood and damages vessels further.
All these factors combine together to reduce blood pressure to dangerous levels, Geisbert says. "So you don't die of blood loss, but from something similar to severe septic shock."
So how does Ebola trick the immune system into launching the cytokine storm?
To answer that, we have to back up to the moment when the virus enters the blood. Ebola immediately zeroes in on and infects cells of the immune system, says virologist Gaya Amarasinghe, of Washington University in St. Louis.
One target is dendritic cells. During less dangerous infections, say from a cold, dendritic cells gobble up the virus and then instruct other immune cells to make antibodies tailored specifically to this particular virus.
The antibodies then stick onto the virus' surface and stop it from infecting more cells. This is how we clear out viruses from our blood.
But Ebola is way more sophisticated than a cold. Ebola tiptoes quietly into dendritic cells and essentially shuts off their alarm system. So the immune system doesn't know it should make antibodies to Ebola.
The body is left wide open, with no protection. Then Ebola starts copying itself like crazy, Amarasinghe says. "Multiple viruses can even invade a single cell," he says. "HIV can't even do that."
All hell breaks loose in the blood. The virus grows uncontrollably and infects many organs. Eventually, cells start dying and exploding.
That's when the immune system goes haywire.
"There's lot's of premature cell death and destruction," Amarasinghe says. So you get necrotic tissue. Dying cells release all their contents into the blood. And these signals eventually trigger the "cytokine storm," he says.
"The immune system is doing way more damage than good at this point," Amarasinghe says. In other words, our bodies' response to Ebola is often too too much, too late — and frequently fatal.
How to stay safe in Gym
Millions
of people worldwide limp to hospitals with injuries every year-and not all of
them play sports. Most, in fact have been working out on their own.
“There seems to be an epidemic of
people on mission to destroy their bodies,” sighs personal trainers Greg
Brookes of gbpersonaltraining.com who is came up with these exercise to avoid.
1.
Running A force three times your weight pound
through your legs with every stride and unless your muscles are strong, your
joints fell every jolt, says Brookes. It’s much safer to walk uphill as fast as
you can, taking a breather when you need one
2.
Sit-ups Not only can they strain the lower back
but they reinforce the tendency for your spine to bend forward, which
accelerates with age. Swap them for
“The
plank”: supporting your weight on your forearms, pulling in the abdominal and
keeping legs and spine in the straight line to strengthen your core.
3.
Triceps Dips Supporting your weight with elbows bent
puts the shoulders under tremendous strain, says Brookes. He recommends
press-ups to tone the chest and arms-on your knees or against a wall if you
find them hard.
4.
Dumb-bells Struggling to lift weights often means
cutting moves short, which contracts the muscles instead of lengthening it. Use
your body weight instead-with lunges, press-ups and squats. Or you could try
Pilates with resistance bands to improve both muscle and bone.
Simple tips to Relieve from Stress
Now a days there are more people become sick for stress. So now i gonna writing some simple tips that relieve your stress.
Avoid procrastination by breaking big projects into small goals-and never be afraid to ask for help if you need it.- Do Nothing Take ten minutes a day to do absolutely zilch. It's harder than it sound. Try it right now. Just sit (resist the urge to plan dinner). Set an alarm so you don't have to look at your watch. Be content doing nothing. The reward is peace of mind that will spread to other part of your day.
- Listen to Some Soothing Sounds Need inspiration? Put on some favourite music can help slow down the heart rate and lower blood pressure.
- Stop clock watching We are constantly reminded of how little time we have to achieve things. This fuel frustration and we put ourselves under pressure to meet deadlines. Try limit the number of clocks in your home and work area.
- Be old-fashioned Do things that reminiscent of your grandmother's era-grow potted herbs, do some sewing, write a letter on paper, set aside an evening to prepare a traditional dinner for the family. Any of these ideas will slow hectic life right down.
- Speak S-L-O-W-L-Y I'm not suggesting you annoy everyone by completely alternating the rate at which you speak. But if you learn to pace yourself and think about what you say, you will eventually trick your brain into a calmer mood.
- Pooh-pooh Perfection Striving for it makes for massive stress. That is why it's important just to do your best and be satisfied with that. Whether you are organizing a party or preparing a presentation for work, don't fret about being flawless
- Get Organized Forward planning-- you can't beat it. Get into the habit of making to-do lists, shopping lists and even wish lists.
Lose Weight with Good Carbs
According to new Harvard study of approx. 75,000 women, participants in the study who ate at least two serving daily of higher-fiber whole-gain bread and cereals were 53% less likely to gain weight, compared to those women in the study group who ate refined carbohydrates (bad carbs) without fiber. It was shown that the high fiber good carbs burn more calories during digestion and make feel fuller earlier and longer than eating refined bad carbs . High fiber breads, cereals, pastas and rice all reduce the output of fat-storing insulin, which results in less weight gained, and for fat calories burned.Here is an example of how eating good carbs can help you lose weight
Most vegetables (except corn and white potatoes), fruits (not fruit juices), beans, legumes, nuts, whole-grain cereals and breads have a low glycemic index. These can be considered the good carbs. Your body converts these good carbs (Carbohydrates) food into glucose , which is slowly processed in the intestinal tarct and absorbed in the blood-stream.
Since this glucose is absorbed gradually, it only triggers a moderate, sustained rise in the insulin produced by pancreas. This even level of blood insulin can process the blood sugar (glucose) into the body's cells slowly to use of energy production. In other words, there is no rapid filling of the fat cells full of extra sugars caused by the high level of insulin and glucose, which causes excessive weight gain. Also, there are no rapid shifts in high or low levels of glucose or insulin, causing excess hunger and binge carbs eating.
These good carbs can be helpful in a weight reduction programs, provided they are combined with low-fat, low-calorie foods. These good carbs primarily of plant origin and contain many different phyto (plant)-nutrients. They are also rich in fiber, vitamins, minerals, enzymes, and many other plant nutrients.
The following carbohydrate foods have a low glycemic index, and for all intents and purposes can be labeled as good carbs.
Most vegetables (except corn and white potatoes), fruits (not fruit juices), beans, legumes, nuts, whole-grain cereals and breads have a low glycemic index. These can be considered the good carbs. Your body converts these good carbs (Carbohydrates) food into glucose , which is slowly processed in the intestinal tarct and absorbed in the blood-stream.
Since this glucose is absorbed gradually, it only triggers a moderate, sustained rise in the insulin produced by pancreas. This even level of blood insulin can process the blood sugar (glucose) into the body's cells slowly to use of energy production. In other words, there is no rapid filling of the fat cells full of extra sugars caused by the high level of insulin and glucose, which causes excessive weight gain. Also, there are no rapid shifts in high or low levels of glucose or insulin, causing excess hunger and binge carbs eating.
These good carbs can be helpful in a weight reduction programs, provided they are combined with low-fat, low-calorie foods. These good carbs primarily of plant origin and contain many different phyto (plant)-nutrients. They are also rich in fiber, vitamins, minerals, enzymes, and many other plant nutrients.
The following carbohydrate foods have a low glycemic index, and for all intents and purposes can be labeled as good carbs.
- Most vegetables, with the exception of corn and white potatoes.
- Most fruits with skin intact, with the exception of fruit juices, which contains high level of sugars and very little actual fruit. Some fruits like watermelon and grapes, do have high sugar content and have to consumed in moderation.
- Beans and legumes are excellent sources of fiber, protein, vitamins, minerals and nutrients.
- Whole-grains. a. Whole-grain cereals, such as oatmeal ( instant oatmeal may have high sugar content) or cold cereals are good choices for low glycemic carbohydrates. Make sure that the package, shows a fiber count of, at least 4-5 grams of fiber or more, per serving, and a sugar count lower than 10-12 grams of sugar per serving, preferably under 8 grams. Whole-grain cereals that contain bran are usually high in fiber. b. Whole-grain breads. The label on whole-grain breads should show that the first ingredient listed is "whole-grain flour" (example: whole-grain wheat). If it doesn't list whole-grain flour first, then it is really not a whole-grain products, especially those that also contain bran. c. Brown long-grain rice makes a good low glycemic addition to any meals, since it is broken down and absorbed slowly. d. Whole-wheat pastas now come in many variates, such as noodles, spaghetti, vermicelli, linguini, etc.
- Nuts are good glycemic snack foods. In addition to being absorbed slowly, they are excellent sources of protein, fiber, magnesium, copper, folic acid, potassium, and vitamin D. Nuts are also considered to be good fats which are actually called mono saturated fats. They help to keep the blood vessels open, which, in turn, can reduce the risk of heart disease and strokes. Raw nuts, in particular, are called "heart healthy" nuts, since they contain generous amounts of omega-fatty acid. These omega-3fatty acid are heart protective, and have also been know to prevent certain forms of cancer.
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