Nutrition

By the time you get through reading this page you may find you are eating healthy or playing Russian roulette with your life.

Eating a healthy diet of low-fat, high fiber food is beneficial to your health, heart, circulatory system, intestines and bones (we have 206 bones). Such a diet will help protect you from developing disorders or treatment of any disorders you may presently have. A healthy diet helps prevent heart disease, osteoporosis and colorectal cancer.

Cutting back on calorie intake by 30-40 percent has consistently resulted in significantly lengthening the life span of laboratory animals. It is thought that by doing this, a metabolic change that strengthens the immune system increases the cell's capacity to produce a new and healthier cell. The studies continue is this area.

Read and get to know the Nutrition Facts label on packaged and processed foods as well as the Food Guide Pyramid (and the MyPyramid - updated). The labels provide information about calories, fat and sodium. These labels can help you with your road to a healthier diet. The U.S. Department of Agriculture introduced a new food pyramid in April 2005, its mission was twofold: to create a more simple diagram of what Americans should eat daily. Shown below is the new and the old Pyramid food guide.

Grains, peas, beans, vegetables and fruit are naturally low in fat and should be emphasized in your food preparations. Use meat as a side dish.

Your entire diet should contain a reduction of calories from fat and not just in individual meals. Reduced fat, low-fat and fat-free versions of your favorite foods that contain calories count when it comes to maintaining a healthy you. Look on the label to see what has been done or added to reduce the fat. "Lite" doesn't necessarily mean "light". Try cooking sprays that can reduce fat when frying or sautéing.

Fats such as soft margarines and liquid oils can be included in a healthy diet. The body needs polyunsaturated fats (fatty acids) and fat-soluble vitamins. Watch your food portions, particularly protein. Example, you only need about 6 ounces of protein each day. Three ounces of cooked meat (protein) is about the size of a deck of playing cards. Turn off the tv and play a game of cards with your family members or friends - then take a walk and talk.

Things that are not good for your diet come in code words such as "high in fat, fried, French fired, pan fried, buttered, sweetened, rich, creamy, with gravy, scalloped and au gratin. Be sure and watch for these code words. Teach them to your children and friends.

Egg yolks - reduce your intake of egg yolks which are high in cholesterol. Try mixing 1 egg yolk with 2-3 egg whites for less cholesterol.

When dinning out at a restaurant , request that dressings, sauces and toppings be served on the side. Ask to be served a glass of water before you start your meal, after all, you are paying for the meal.

One thing at a time. You can get use to your diet by taking things one a time such as, skim milk instead of 2% milk. Some dieters start out by mixing the skim with the 2% and making the total change their goal. Replace butter with a reduced-fat margarine product and "spread less is best." It’s the small things that can add up to a healthier you instead of going "cold turkey".

Nutrition Facts Labels

In today's food labels the consumer gets:

~ Easy-to-read formats for healthful food choices.
~ Serving sizes that are standardized.
~ Information on the amount per serving of saturated fat, cholesterol, dietary fiber, etc.
~ Definitions are uniform for terms that describe "light," "low-fat," and "high-fiber".
~ Nutrition values expressed as Percent Daily Values.
~ The relationship between a nutrient and a health-related condition, such as the need for lowering cholesterol.
~ What percentage of real juice is in a particular juice drink.

For example, the "Daily Value" for fat, based on a 2,000-calorie diet, is 65 grams (g). A particular food that has 13 g of fat per serving listed on the label would state that the "% Daily Value" for fat is 20 percent.

Nutrition labels can be misleading however. Example: a food label may state that there's 20g of fat and 2g of carbohydrates. This could pass as a low-fat snack. If you read the label and see the serving size (example 5 servings) then multiply this number by the gram amounts this will probably be the true number you may eat. Because most of us can't just eat one we have more than our suggested serving and this is the multiplier of the numbers on the container. Remember its the suggested serving size that reflects the values on the label and if you have more than one serving you must multiple the numbers by the number of servings to get your true values of the particular food item(s) in your meal.

Daily Values Recommended

Examples Of Vitamins And Other Nutrients

Vitamin A
-A fat soluble vitamin
-Helps maintain healthy eyes, skin, hair, bones and teeth
-Essential for proper immune function.
-Can be synthesized from the antioxidant beta-carotene.

Vitamin B6
-Helps in the formation of proteins, structural compounds, red blood cells and prostaglandins,
messengers in the nervous system.
-Proper functioning of a large number of enzymes
-Helps maintain and enhances proper immune function

Lack of Vitamin B6 can result in high levels of homocysteine.
Homocysteine damages the cells that line the arteries which can eventually result in
atherosclerosis. Vitamin B6 can inhibit platlet aggregation, lower blood pressure, can protect against the development of diabetic neuropathy and enhances the immune system.

Vitamin C
-Important antioxidant
-Ability to regenerate the antioxidant form of Vitamin E.
-Reduces severity of acute viral infections (flus, colds)
-vitamin C can shorten illness time at high levels
-Helps maintenance of teeth, bones, blood vessels and connective tissue
-decreasing the risk of death from stroke, cancer and heart attack.

Vitamin E
-A fat soluble antioxidant
-Protects the cell membrane
-Improve immune function and reduce the risk of chronic diseases such as stroke, cancer and heart attack.

Beta-carotene, Lutein, and Lycopene
These three make up 70-80% of the major carotenoids found in foods, and 70-80% of the carotenoids found in human serum. Carotenoids are found in higher plants and function to protect the plant from the oxyradicals produced during the absorption of light, and to act as pigments to aid in light absorption. In our bodies, carotenoids function to protect our cells from oxyradical damage. Several carotenoids show enhancement of the immune response, prevention of cancer and heart disease, inhibition of mutagenesis, and reduction of damage to the DNA. Beta-carotene is a precursor of Vitamin A.

Folic Acid
A yellowish-orange compound, C19H19N7O6, of the vitamin B complex group, occurring in green plants, fresh fruit, liver, and yeast. Also called folacin, folate, vitamin Bc.

Plays an important role in cell division and thus is important to the development of the nervous system of the fetus. Folic acid can also reduce levels of homocysteine, preventing damage to the artery walls, and ultimately, atherosclerosis. Homocysteine levels are also elevated in osteoporosis and folic acid supplementation is appropriate in this instance. Chemotherapy drugs, alcohol, estrogens, barbiturates and other drugs interfere with folic acid absorption or function.

The US RDA (U.S. Recommended Dietary Allowance) for folate is 180 - 200 micrograms (mcg). Rich dietary sources of folate are recommended over supplements. Examples of foods that contain folate include:

Eating raw foods and lightly cooked vegetables help retain their nutrient value the best when cooked in water at a minimum (stir-frying, microwaving, steaming). A cup of orange juice provides 1/2 the RDA for folate. When food is processed 50-90% of the folate is destroyed. Folate is susceptible to heat.

The FDA limits the quantity of folate available in vitamin supplements because excess folate can mask a vitamin B-12 deficiency, which can be detrimental to ones health. Folate as a supplement is not recommended. Under supervision of a midwife or obstetrician a pregnant woman can supplement with a prenatal vitamin to be sure to get a sufficient amount.

Vitamins B-6 and B-12 and folic acid could also help lower and control homocysteine levels in the blood. Homocysteine is an amino acid and recently gaining recognition as a risk factor for heart disease.

Folic Acid and CAD (coronary artery disease)

Folic Acid Improves Endothelial Function in Coronary Artery Disease via Mechanisms Largely Independent of Homocysteine Lowering.
http://circ.ahajournals.org/cgi/content/full/105/1/22

Folic Acid Supplements and Fortification Affect the Risk for Neural Tube Defects, Vascular Disease and Cancer: Evolving Science.
http://nutrition.org/cgi/content/full/133/6/1961S

Treatment of coronary heart disease with folic acid: is there a future?
http://ajpheart.physiology.org/cgi/content/full/287/1/H1

Randomized Trial of Folic Acid for Prevention of Cardiovascular Events in End-Stage Renal Disease
http://www.jasn.org/cgi/content/full/15/2/420

Pharmacokinetic study on the utilisation of 5-methyltetrahydrofolate and folic acid in patients with coronary artery disease.
http://humrep.oupjournals.org/cgi/content/full/19/4/1031

Selenium
A component of the antioxidant enzyme, Glutathione peroxidase. Glutathione peroxidase works with vitamin E in preventing free radical damage to cell membranes. In addition, selenium appears to have antioxidant properties on its own and plays a role in cancer, cardiovascular disease, enhancing immune function, inflammatory conditions, and cataracts.

Carnitine
An amino acid essential for the breakdown of fat into energy. Carnitine may improve the utilization of fats for energy and can be beneficial in conditions associated with impaired fat breakdown and energy production. Carnitine may be beneficial in heart disease, enhancing physical performance, Alzheimer disease, diabetes, liver disease, and protection against drug toxicity. Carnitine is a basic substance derived from meat. A betaine occurring in sugar beets and other plants and used in the treatment of muscular degeneration.

Amino acids
The building blocks of proteins. There are non-essential amino acids, those we can make in our bodies, and essential amino acids, those we can not make but must get them from our diet. Amino acids are not only important in the synthesis of protein, but also function in transmission of neural pulses, and are part of the antioxidant front battling oxidative stress.

Antioxidant
The term antioxidant is used to describe a dietary component that can function to decrease the tissue content of reactive oxygen. Common antioxidants include vitamins C and E, beta-carotene, N-acetylcysteine, selenium, zinc and alpha-lipoic.

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Daily Values Of Vitamins According To A 2000 or 2500 Calorie Diet

Examples Of Nutrition Facts Labels

Shown below are some Nutrition Labels that appear on processed food.
Notice the differences in nutrition values according to the type of food:

Pasta, broccoli, chicken, carrots, and peas is an example of five simple food items that become complicated with ingredients and food additives. The following info is not exact for this food item. These are only approximate numbers: Chicken (1 oz) fat-1g 46 calories Pasta, Macaroni (1 oz) 80 calories Broccoli (1 oz) 4 calories Peas (1 cup) 125 calories Carrots (1 oz) 5.5 calories.

For more information on food labels visit the FDA website: [www.cfsan.fda.gov/~dms/foodlab.html]

The Old Food Guide Pyramid

Shown below is a guide for daily food choices that
can help start or maintain a healthy heart diet. Note:
this guide has been replaced by a MyPyramid
color code system (seen below).

---------------------------------------------------
The new MyPyramid label:

:

Explanation of "MyPyramid":
Orange:
Grains - make half your grains whole
~Eat at least 3 oz. of whole grain bread, cereal, crackers, rice, or pasta every day.
~Look for "whole" before the grain name on the list of ingredients.
Green:
Vegetables - vary your veggies
~Eat more dark green veggies
~Eat more orange veggies
~Eat more dry beans and peas
Red:
Focus on Fruits
~Eat a variety of fruit
~Choose fresh, frozen, canned, or dried fruit
~Go easy on fruit juices
Light Blue:
Milk - get your calcium-rich foods
~Go low-fat or fat-free
~If you don't or can't consume milk, choose lactose-free products or other calcium sources
Dark Blue:
Go lean on protein
~Choose low-fat or lean meats and poultry
~Bake it, broil it, or grill it
~Vary your choices-with more fish, beans, peas, nuts, and seeds

Note: For more information on "MyPyramid" visit website: [mypyramid.gov]

Grapefruit and Medication*
Grapefruit is a rich source of vitamin C; however, consult with your physician to determine whether any prescription drugs you're taking could be affected by the use of grapefruit (pulp or juice). Do not start consuming grapefruit or its juice if you are taking one of the affected drugs. If you're a consumer of grapefruit, check with your physician before you discontinue consuming grapefruit. because you could risk creating a change in the blood level of the medications you're taking. This advisory is from the the Canadian government* stating that people should not take certain drugs with grapefruit or its juice.

Drugs and health products mentioned in the advisory used in the treatment of the following medical conditions are known to cause this effect:

Citrus fruits, such as naturally sweet oranges, tangerines, citrons, lemons and limes, are considered safe.

*The above information on grapefruit comes from www.hc-sc.gc.ca/english/index.html

Be Aware Of Eating Under Cooked Meat

Trichinosis, a disease caused by eating undercooked meat, usually pork, that contains trichinae. Initial symptoms can include nausea, vomiting, diarrhea, and myalgia. Eating pork from hogs purchased directly from farms and prepared in ethnic dishes calling for raw or partially cooked pork which develop as adults in the intestines and as larvae in the muscles, causing fever, nausea, intestinal disorders, muscular pain, and edema of the face.

Patients have been known to develop bronchopneumonia, pulmonary edema, paralytic ileus, motor paralysis. Autopsy findings have revealed pulmonary artery thrombosis, bronchopneumonia, pulmonary edema, hepatomegaly, mild cardiomegaly and chronic myocarditis, and renal vein thrombosis. Although fresh thromboses were noted in blood vessels, no Trichinella larvae were identified in the brain,. Multiple muscle sampling were positive for Trichinella.

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Weight and Heart Disease

Weight Reduction With Very-Low-Caloric Diet and Endothelial Function in Overweight Adults: Role of Plasma Glucose. http://www.atvbaha.org/cgi/content/full/24/1/124

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Research And Studies

Dutch research states that eating the following foods can cut your risk of cardiovascular disease by 76 percent.
~14 oz. of fruits and vegetables
~2.5 oz. of almonds
~5 oz. of wine
~1 clove of garlic
~3.5 oz. of dark chocolate (only if allowed and less if counting calories)
~fish (at least 4 times per week)

Finnish-Harvard study states (300,000 participants):
Eating vitamin C foods didn cut the risk but by taking more than 700 milligrams daily for 10 years cut the risk of death from heart disease by 25 percent.

Israeli study states:
Patients that drank 1 cup of pomegranate juice daily faor a year had 21 percent lower systolic blood pressure and 30 percent less plaque buildup in carotid (neck) arteries. The brand used was "POM Wonderful". Researchers credit its antioxidants.

Harvard research states:
A diet in high in trans fat (fast foods, bakery products, margarines) doubles the signs of inflammation, a key factor in clogging arteries.

Harvard research states:
High glycemic-index foods (carbs that spike blood sugar, such as sugar, white bread, white potatoes) promoted atherosclerosis in older women more than saturated fat did (in meat, butter, cheese).

Danish-Harvard research states:
Men who ate the most whole grains (about 1.5 oz. per day) cut heart disease odds 18 percent. Whole grains rich in bran (oat, wheat bran) are more potent, cutting risk 30 percent.

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Fiber

Reduce Your Risk of Heart Disease - By Susan Gatchell (Thirdage- Health & Wellness)

Many people can lower their blood cholesterol by making changes to their diet and lifestyle habits. Here are a few suggestions that can help you reduce your risk of heart disease.

Eat More Fiber
The Institute of Medicine recommends that women consume 25 grams of fiber a day and men consume 38 grams. To increase your fiber intake:
* Add cereal with psyllium fiber such as Kellogg's All-Bran Buds to your diet every day: Eating a 1/3-cup serving of bran cereal with psyllium each day can help lower your cholesterol by up to 10 percent in four weeks.
* Choose whole vegetables and fruit instead of juice.
* Increase your intake of fiber-rich legumes like chick peas and kidney beans.
* Choose 100 percent whole-wheat or whole-grain breads and rolls instead of white-flour products.
* Reduce the fat in your diet.

Health Canada recommends a maximum of 30 percent of your total calories should come from fat. To decrease the fat in your diet:
* Choose low-fat or skim milk dairy products.
* Use spreads like butter and margarine sparingly.

Try Foods With Soy
Replace some of the animal protein in your diet with foods that contain soy protein. To add soy to your diet:
* Pour soy milk on cereal.
* Experiment with recipes that include tofu.
* Try soy-based veggie burgers and soy deli meats.

Take Control
* Achieve and maintain a healthy body weight.
* Exercise regularly.

Bacon - Pursuing Healthier Bacon Through Biotech

By PAUL ELIAS - The Associated Press - March 26, 2006

SAN FRANCISCO -- A microscopic worm may be the key to heart-friendly bacon.

Geneticists have mixed DNA from the roundworm C. elegans and pigs to produce swine with significant amounts of omega-3 fatty acids _ the kind believed to stave off heart disease.

Researchers hope they can improve the technique in pork and do the same in chickens and cows. In the process, they also want to better understand human disease.

"We all can use more omega-3 in our diet," said Dr. Jing Kang, the Harvard Medical School researcher who modified the omega-3-making worm gene so it turned on in the pigs.

Kang is one of 17 authors of the paper appearing Sunday in an online edition of the journal Nature Biotechnology.

The cloned, genetically engineered pigs are the latest advance in the agricultural biotechnology field, which is struggling to move beyond esoteric products such as bug-repelling corn and soy resistant to weed killers.

Hoping to create healthier, cheaper and tastier products that consumers crave, Monsanto Co. of St. Louis and its biotech farming competitors like DuPont are developing omega-3-producing crops that yield healthier cooking oils. Kang said 30 academic laboratories are now working with his omega-3 gene, presumably pursuing similar projects.

"Consumers have responded pretty positively when asked their opinion of food modified to improve food quality and food safety, just as long as the taste isn't altered negatively," said Christine Bruhn, director of the Center for Consumer Research at the University of California, Davis.

Earlier experiments have succeeded in manipulating animals' fat content but most never made it out of the lab because of taste problems.

While boosting Omega-3s doesn't decrease the fat content in pigs, the fatty acids are also important to brain development and may reduce the risk of Alzheimer's disease and depression. The American Heart Association recommends at least two weekly servings of fish, particularly fatty fish like trout and salmon, which are naturally high in omega-3s.

People already eat genetically engineered soy beans in all manner of processed food, but biotech companies run into what bioethicists call the "yuck factor" when they begin tinkering with animals.

The Food and Drug Administration has never approved food derived from genetically engineered animals. Unlike crops, the FDA treats such animals as medicine and requires extensive testing before approval.

"We understand that this research is in the very early stages," FDA spokeswoman Rae Jones said. "This technology will not likely reach meat counters for many years."

The FDA is still considering Waltham, Mass.-based Aqua Bounty Technologies' application to market a salmon genetically engineered to grow faster, the only such request pending with the agency. Aqua Bounty began its federal application process about nine years ago and there is no indication when the FDA will rule.

In the meantime, the researchers of the latest project said they will use their genetically engineered pigs to study human disease, especially heart conditions.
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Chocolate - Cocoa is good for you (bitter chocolate)

http://www.uofaweb.ualberta.ca/economics//pdfs/Econ399B3-W06-Fassbender-ZutphenElderlyStudy.pdf
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Cancer fighting foods

FOODS to help prevent and fight cancer:

~Allium Vegetables (cancer fighter)
are any of numerous, usually bulbous plants of the genus Allium in the lily family, having long stalks bearing clusters of variously colored flowers and including many ornamental and food plants, such as onions, leeks, chives, garlic, and shallots. Garlic improves liposites, kills cancer cells (especially stomach cancer). Alium vegetables are good and can prevent cancers (chives, scallions, onions, garlic, chives). Onions, scallions and garlic top the list. Don't use garlic when it starts to sprout (a sign it is starting to spoil). Eat them together in your food preparation.
Garlic improves liposites, kills cancer cells (especially stomach cancer). Onions, scallions and garlic are at the top the list. Don't use garlic if it has sprouts (sign that it is spoiling and not for use).

~Almonds - one of the most nutritious of all nuts. Low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which can help protect against cardiovascular disease and cancer.

~Walnuts - top of the list for most nutritious nuts. Rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

~Apples

~Blueberries - antioxidant

~Strawberries - antioxidant

~Brocolli - Eating broccoli may help prevent or slow the spread of bladder cancer
~Chili peppers

~Folic Acid - (need 400 micrograms daily) Folic Acid (fo·lic acid) - A yellowish-orange compound, C19H19N7O6, of the vit. B complex group, occurring in green plants, fresh fruit, liver, and yeast. Dark green leafy vegetables, orange juice, fortified cereals, cooked dired beans and peas are good sources of folic acid.

~Honey & Cinnamon – A Japanese/Australian study on cancer patients showed that one tablespoon of honey with one teaspoon of cinnamon powder for one month three times a day helped cure cancer of the stomach and bones.

~Tomatoes - antioxidant

~Cauliflower (good for colon cancer and rich in vit. C)

~Spinach (rich in folate, very nutrition rich)

~Omega 3 foods (ADA,GPA,DHA types – 600mg daily) fish and cabbage

~Cruciferous vegetables – (broccoli, broccoli sprouts, cauliflower, kale and Brussels sprouts)
Men who eat broccoli regularly are less likely to develop bladder cancer.

~Canola oil (mother protects offspring from breast cancer)

~Olive oil (a Biblical cooking oil)

~Raspberries are top cancer cell killers. Raspberries kill cancer cells.

~Alkaline Water - 8 to 10 glasses as award winning longevity expert and inventor Ray Kurzweil does daily). Alkaline is of, relating to, or containing an alkali having a pH greater than 7.

~10 cups of green tea daily (as award winning longevity expert and inventor Ray Kurzweil does daily).

~Long-lifers eat mostly fish, vegetables, mushrooms, seaweed, corn, and buckwheat - and virtually no meat. Scientists have confirmed the health benefits of a diet high in fish and vegetables and low in animal products. These centenarians are living examples, as they suffer from very little heart and liver disease and have negligible rates of cancer and degenerative diseases.

~Watermelon: Coolest Thirst Quencher. Composed of 92% water, it is also packed with a giant dose of glutathione which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant.

~Weight Loss - (BMI - Body Mass Index):
To figure your BMI: Multiply your height x your height (in inches) = H
Your weight in pounds divided by H, Multiply H x 703 = BMI
Examples:
18.4 and below is Underweight
18.5 – 24.9 is Normal
25.0 – 29.9 is Overweight
30.0 and Above is Obese

~Whole Grain breads (high fiber)

~Kiwi: Tiny but mighty. This is a good source of potassium, magnesium, Vitamin
E & fiber. It's Vitamin C content is twice that of an orange.

~Apples: An apple a day keeps the doctor away? Although an apple has a low
Vitamin C content, it has antioxidants &flavonoids which enhances the activity
of Vitamin C thereby helping to lower the risks of colon cancer, heart attack
& stroke.

~Strawberries: Protective fruit. Strawberries have the highest total antioxidant
power among major fruits &protects the body from cancer causing, blood vessels
clogging free radicals. (Actually, any berry is good for you..they're high in
anti-oxidants and they actually keep us young.........blueberries are the best
and very versatile in the health field........they get rid of all the free-radicals that invade our bodies)

~Oranges: Sweetest medicine. Taking 2 - 4 oranges a day may help keep colds
away, lower cholesterol, prevent & dissolve kidney stones as well as lessen
the risk of colon cancer.

~Pomegranate Juice - (mentioned in the Bible) Israeli study states that patients that drank 1 cup of pomegrante juice daily for a year had 21 percent lower systolic blood pressure and 30 percent less plaque buildup in carotid (neck) arteries. The brand used was "POM Wonderful". Researchers credit its antioxidants.

~A high potassium, low sodium diet actually protects against cardiovascular diseases and cancer, while the reverse, a low potassium, high sodium diet actually can induce these diseases. Most Americans ingest twice as much sodium as potassium, a ratio of 2:1. For instance, cancer cannot exist in organs or tissues whose pH is above 5.7. So you can see why it is important to make sure there is enough potassium to keep the pH more alkaline. The best place to get potassium is in fresh fruits and vegetables. However, few Americans eat enough fruits and vegetables to maintain good health.

~Watermelon: Coolest Thirst Quencher. Composed of 92% water, it is also packed
with a giant dose of glutathione which helps boost our immune system. They
are also a key source of lycopene - the cancer fighting oxidant. Other
nutrients found in watermelon are Vitamin C &Potassium. (watermelon also has natural
substances [natural SPF sources] that keep our skin healthy, protecting our
skin from those darn suv rays)

~Guava & Papaya: Top awards for Vitamin C. They are the clear winners for their
high Vitamin C content. Guava is also rich in fiber which helps prevent constipation. Papaya is rich in carotene, this is good for the eyes, gas and indigestion)

~Tomatoes are very good as a preventative measure for men, keeps those prostrate
problems from invading their bodies.

VITAMINS

~Vitamins A, C, D, Z (Dr. Oz recommends at least 1000 units each daily)

~Vitamin A is a vital fat-soluble nutrient and antioxidant that can prevent night blindness,
maintain healthy skin, and confer protection against cancer and other diseases. Vitamin A is
commonly found in two forms; as preformed vitamin A, also referred to as retinol, and as
provitamin A, or beta carotene. You have to eat 23 cups of broccoli to get the same amount of beta carotene in 1 cup of sweet potato.

~Vitamin B - Helps your memory. Helps prevent stroke, heart disease and cancer, mental skills, keep depression at bay.

~Vitamn C can reduce cancer rates, boost immunity. A high Vit. C intake reduces risk for vitually all forms of cancer, including lung, colon, breast, cervix, esophagus, oral cavity, and pancreas.

~Vitamin D - an adjuvant for cancer treatment

~Vitamin E helps to prevent cancer, arthritis, immune disorders such as lupus, and premature aging. Working with vitamin A and beta carotene, vitamin E protects the lungs from air pollution. Vitamin E also protects the cells lining blood vessels walls from free radical damage, thus preventing atherosclerosis and cardiovascular disease. By protecting red blood cells from damage, vitamin E also prevents a special form of anemia called hemolytic anemia.

~Vitamins Z (zinc - the forgotten element the body needs)

~Folic acid may also prove to be effective in the prevention and treatment of uterine cancer. A
deficiency of folic acid causes cellular damage resembling the initial stages of uterine cervical
dysplasia. Researchers discovered that women taking folic acid supplements have fewer
precancerous cervical cells compared to women with low intake of folic acid. Evidence suggests that folic acid works by inhibiting the progression of abnormal cells into cancer cells and may even help return the damaged tissues to healthy condition.


OTHER HEALTHY FOODS AND REMEDIES

HEADACHE? EAT FISH!
Eat plenty of fish -- fish oil helps prevent headaches.
So does ginger, which reduces inflammation and pain.

HAY FEVER? EAT YOGURT!
Eat lots of yogurt before pollen season.
Also-eat honey from your area (local region) daily.

TO PREVENT STROKE DRINK TEA!
Prevent buildup of fatty deposits on artery walls with regular doses of tea.
(actually, tea suppresses my appetite and keeps the pounds from
invading....Green tea is great for our immune system)!

INSOMNIA (CAN'T SLEEP?) HONEY!
Use honey as a tranquilizer and sedative.

ASTHMA? EAT ONIONS!!!!
Eating onions helps ease constriction of bronchial tubes. (when I was young,
my mother would make onion packs to place on our chest, helped the respiratory
ailments and actually made us breathe better).

ARTHRITIS? EAT FISH, TOO!!
Salmon, tuna, mackerel and sardines actually prevent arthritis. (fish has
omega oils, good for our immune system)

UPSET STOMACH? BANANAS - GINGER!!!!!
Bananas will settle an upset stomach.
Ginger will cure morning sickness and nausea.

BLADDER INFECTION? DRINK CRANBERRY JUICE!!!!
High-acid cranberry juice controls harmful bacteria.

BONE PROBLEMS? EAT PINEAPPLE!!!
Bone fractures and osteoporosis can be prevented by the manganese in
pineapple.

PREMENSTRUAL SYNDROME? EAT CORNFLAKES!!!!
Women can ward off the effects of PMS with cornflakes, which help reduce
depression, anxiety and fatigue.

MEMORY PROBLEMS? EAT OYSTERS!
Oysters help improve your mental functioning by supplying much-needed zinc.

COLDS? EAT GARLIC!
Clear up that stuffy head with garlic. (remember, garlic lowers cholesterol, too.)

COUGHING? USE RED PEPPERS!!
A substance similar to that found in the cough syrups is found in hot red
pepper. Use red (cayenne) pepper with caution-it can irritate your tummy.

BREAST CANCER? EAT Wheat, bran and cabbage
Helps to maintain estrogen at healthy levels.

LUNG CANCER? EAT DARK GREEN AND ORANGE AND VEGGIES!!!
A good antidote is beta carotene, a form of Vitamin A found in dark green and
orange vegetables.

ULCERS? EAT CABBAGE ALSO!!!
Cabbage contains chemicals that help heal both gastric and duodenal ulcers.

DIARRHEA? EAT APPLES!
Grate an apple with its skin, let it turn brown and eat it to cure this
condition. (Bananas are good for this ailment)

CLOGGED ARTERIES? EAT AVOCADO!
Mono unsaturated fat in avocados lowers cholesterol.

HIGH BLOOD PRESSURE? EAT CELERY AND OLIVE OIL!!!
Olive oil has been shown to lower blood pressure.
Celery contains a chemical that lowers pressure too.

BLOOD SUGAR IMBALANCE? EAT BROCCOLI AND PEANUTS!!!
The chromium in broccoli and peanuts helps regulate insulin and blood sugar.
Converted Glucose = 2 kinds:
1. Refined (ice cream, flour, white rice)
2. Unrefined (vegetables).
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Hepatitis C
MD Consult - March 22, 2006

Patients with acute hepatitis C who are treated early with peginterferon α-2b may never develop chronic disease, according to the results of a study published in the February 2006 issue of Hepatology.

Investigators with the German HEP-NET Acute HCV Study Group evaluated 89 patients with acute hepatitis from 53 German centers. The study recruitment period extended from February 2001 to February 2004. For 24 weeks, the patients received 1.5 µg/kg peginterferon α-2b, which was started at a median of 76 days (range, 14-150 days) post-infection.

Virilogic response defined as undetectable hepatitis C virus (HCV) RNA levels was achieved in 82% of patients at treatment end and was sustained in 71% at the end of 24 weeks of follow-up.

Sixty-five of the 89 participants (73%) received 80% of their calculated interferon dose within 80% of the scheduled treatment period and were regarded as adherent to therapy. In this subgroup, the response rates were considerably better: 94% achieved virilogic response at the completion of treatment, and 89% achieved response at the end of follow-up.

The only factor found to be associated with successful treatment was a maximum ALANINE aminotransferase (ALT) value > 500 U/L before therapy initiation.

The researchers conclude that early treatment of acute HCV infection with peginterferon α-2b is beneficial, and they speculate that close monitoring during therapy and careful patient selection may help minimize treatment nonadherence, a frequent occurrence in this study.

In the November 2005 issue of the same journal, it was reported that combined therapy with RIBAVIRIN and interferon α-2b is safe and effective in children infected with chronic HCV.

Dr Regino P. Gonzalez-Peralta from the University of Florida in Gainesville and fellow researchers studied the outcomes of 118 children diagnosed with chronic HCV. The children received interferon α-2b and RIBAVIRIN at a dose of 15 mg/kg/d, which was deemed an optimal amount in an earlier study.

Sustained virilogic response defined as undetectable serum HCV RNA levels 24 weeks after treatment completion occurred in 46% (54/118) of optimally treated patients. In children with HCV genotype 2 or 3, the response was higher than in children with HCV genotype 1 (84% vs 36%).

Thirty-seven children (31%) had their doses modified, and 8 (7%) discontinued treatment because of adverse events. Compared with adults, multiple measures of RIBAVIRIN and interferon α-2b area-under-the-curve and peak and trough concentrations were similar.

In conclusion, the researchers found that children with chronic HCV can be effectively and safely treated with interferon α-2b and RIBAVIRIN.

The following Clinical Topic Tour provides an overview of hepatitis C and was adapted from materials published by the National Institutes of Health and the Centers for Disease Control and Prevention (CDC).

Definition
Hepatitis C is a disease of the liver caused by HCV.

HCV is one of the most important causes of chronic liver disease and is the most common chronic bloodborne infection in the United States. A distinct and major characteristic of HCV is its tendency to cause chronic liver disease. At least 75% of patients with acute hepatitis C ultimately develop chronic infection, and most of these patients have accompanying chronic liver disease.

Persons infected with HCV mount an antibody response to parts of the virus, but changes in the virus during infection result in differences that are not recognized by preexisting antibodies. This appears to be how the virus establishes and maintains long-lasting infection.

HCV is a small (40-60 nm in diameter), enveloped, single-stranded RNA virus of the family Flaviviridae and genus Hepacivirus. Because the virus mutates rapidly, changes in the envelope proteins may help it evade the immune system. At least 6 major genotypes and more than 50 subtypes of HCV exist. The different genotypes have different geographic distributions. Genotypes 1a and 1b are the most common in the United States (about 75% of cases). Genotypes 2 and 3 are present in only 10% to 20% of patients. There is little difference in the severity of disease or outcome of patients infected with different genotypes. However, patients with genotypes 2 and 3 are more likely to respond to interferon treatment.

Chronic hepatitis C varies greatly in its course and outcome. At one end of the spectrum are patients who have no signs or symptoms of liver disease and completely normal levels of serum liver enzymes. Liver biopsy usually shows some degree of chronic hepatitis, but the degree of injury is usually mild, and the overall prognosis may be good. At the other end of the spectrum are patients with severe hepatitis C who have symptoms and elevated serum liver enzymes, and who ultimately develop cirrhosis and end-stage liver disease. In the middle of the spectrum are many patients who have few or no symptoms, mild to moderate elevations in liver enzymes, and an uncertain prognosis.

Chronic hepatitis C can cause cirrhosis, liver failure, and liver cancer. Researchers estimate that at least 20% of patients with chronic hepatitis C develop cirrhosis, a process that takes at least 10 to 20 years. After 20 to 40 years, a smaller percentage of patients with chronic disease develop liver cancer. Liver failure from chronic hepatitis C is one of the most common reasons for liver transplants in the United States. Hepatitis C is the cause of about half of cases of primary liver cancer in the developed world.

A small percentage of persons with chronic hepatitis C develop extrahepatic conditions, which are thought to occur as a result of the body's natural immune system fighting against itself. Such conditions include glomerulonephritis, essential mixed cryoglobulinemia, and porphyria cutanea tarda.

Scope
Hepatitis C accounts for about 15% of acute viral hepatitis, 60% to 70% of chronic hepatitis, and up to 50% of cirrhosis, end-stage liver disease, and liver cancer. Almost 4 million Americans, or 1.8% of the US population, have antibody to HCV (anti-HCV), indicating ongoing or previous infection with the virus. Hepatitis C causes an estimated 10,000 to 12,000 deaths annually in the United States.

The number of new infections per year in the United States has declined from an average of 240,000 in the 1980s to about 30,000 in 2003.

For every 100 persons infected with HCV, approximately 55 to 85 might develop chronic infection, 70 might develop chronic liver disease, 5 to 20 might develop cirrhosis over then next 20 to 30 years, and 1 to 5 might die from the consequences of long-term infection.

HCV infection occurs among persons of all ages, but the highest incidence of acute hepatitis C is found among persons aged 20 to 39 years, and males predominate slightly. Blacks and whites have similar incidence of acute disease, while persons of Hispanic ethnicity have higher rates. In the general population, the highest prevalence rates of HCV infection are found among persons aged 30 to 49 years and among males. Unlike the racial/ethnic pattern of acute disease, blacks have a substantially higher prevalence of HCV infection than do whites.

Transmission
HCV is transmitted primarily through large or repeated direct percutaneous exposures to human blood. The following are some of the methods in which this exposure can occur:
- sharing needles or other drug paraphernalia (eg, shared equipment used with intranasal cocaine administration) contaminated with the blood of a person with HCV infection (the most common risk factor);
- receipt of blood, blood products, or solid organs from a person whose blood was contaminated with HCV, although, with the introduction in 1991 of routine blood screening for HCV antibody and improvements in the test in 1992, transfusion-related hepatitis C has virtually disappeared;
- renal dialysis using HCV-contaminated equipment;
- frequent contact with HCV-contaminated blood (eg, accidental needlesticks) while performing a role in the health care field;
- during childbirth when an infant is exposed to a mother's HCV-contaminated blood;
- sexual contact with multiple persons; and
- sharing household equipment (eg, toothbrushes, razors) with an HCV-infected person.
Recent studies suggest that HCV may survive on environmental surfaces at room temperature at least 16 hours, but no longer than 4 days. Environmental surfaces containing dried blood should be disinfected with a 1:10 dilution of household bleach to water.

Medical and dental procedures performed in the United States generally do not pose a risk for the spread of HCV. However, there have been a few situations in which HCV has been spread between patients when supplies or equipment were shared between them.

Although biologically possible when poor infection control practices are used, no evidence that HCV has been spread through tattooing has been found. In addition, HCV has not been shown to be transmitted by mosquitoes or other arthropods.

Sporadic transmission, when the source of infection is unknown, occurs in about 10% of acute hepatitis C cases and in 30% of chronic hepatitis C cases.

Signs and Symptoms
Many persons with chronic hepatitis C are asymptomatic. If symptoms are present, they are usually mild, nonspecific, and intermittent. They may include the following:
- fatigue;
- mild right-upper-quadrant discomfort or tenderness ("liver pain");
- nausea;
- poor appetite; and
- muscle and joint pains.
Once a patient develops cirrhosis or if a patient has severe disease, symptoms and signs are more prominent. In addition to the aforementioned symptoms, a patient may complain of the following:
- muscle weakness;
- weight loss;
- pruritus;
- dark-colored urine;
- fluid retention;
- excoriations;
- jaundice; and
- abdominal swelling.

Diagnosis

Hepatitis C is most readily diagnosed when serum aminotransferase levels are elevated and anti-HCV is present in serum.

Acute Hepatitis C
Acute hepatitis C is diagnosed on the basis of symptoms such as jaundice, fatigue, and nausea, along with marked increases in serum ALT levels (usually > 10-fold elevation) and the presence of anti-HCV or de novo development of anti-HCV.

Diagnosis of acute disease can be problematic because anti-HCV is not always present when a patient develops symptoms. In 30% to 40% of patients, anti-HCV is not detected until 2 to 8 weeks after onset of symptoms. In this situation, testing for HCV RNA is helpful, as this marker is present even before the onset of symptoms and lasts throughout the course of the acute illness. Another approach to diagnosis of acute hepatitis C is to repeat the anti-HCV testing a month after illness onset. Of course, a history of an acute exposure is also helpful in establishing the diagnosis.

Chronic Hepatitis C
Chronic hepatitis C is diagnosed when anti-HCV is present and serum aminotransferase levels remain elevated for > 6 months. Testing for HCV RNA by polymerase chain reaction (PCR) confirms the diagnosis and documents that viremia is present; almost all patients with chronic infection will have the viral genome detectable in serum by PCR.

The following should be considered in the differential diagnosis before arriving at a definitive diagnosis of chronic hepatitis C:
- autoimmune hepatitis;
- chronic hepatitis B and D;
- alcoholic hepatitis;
- nonalcoholic steatohepatitis;
- sclerosing cholangitis;
- Wilson's disease;
- alpha-1-antitrypsin-deficiency–related liver disease; and
- drug-induced liver disease.

Testing

The CDC recommends HCV testing for persons in the following groups:
- injecting drug users;
- recipients of clotting factors made before 1987;
- hemodialysis patients;
- recipients of blood or solid organs before 1992;
- persons with undiagnosed liver problems;
- infants born to infected mothers (after they are 12-18 months old); and
- health care and public safety workers (after known exposures).
Several blood tests can be performed to determine whether a person is infected with HCV, including the following:

1. Anti-HCV: This test detects antibodies to HCV and is performed by enzyme immunoassay (EIA) or enhanced chemiluminescence immunoassay. This is usually the first test used to detect infection, and a positive result should be confirmed. Anti-HCV can be found in 7 of 10 persons when symptoms begin and in about 9 of 10 persons within 3 months after symptoms begin. However, it is important to note that many persons who have hepatitis C have no symptoms. This test does not differentiate acute from chronic infection nor unresolved from resolved infection.

2. Recombinant immunoblot assay: This is a supplemental test used to confirm a positive EIA result. These tests are also called Western blots.

3. Quantitative and qualitative HCV RNA assays: These tests determine the presence of HCV RNA. It is possible to find HCV within 1 to 2 weeks after being infected with the virus. Two methods used include PCR or transcription-mediated amplification (TMA). The presence of HCV RNA in serum indicates an active infection.

PCR and TMA amplification can detect low levels of HCV RNA in serum. Testing for HCV RNA is a reliable way of demonstrating that hepatitis C infection is present and is the most specific test for infection.

A PCR assay has now been approved by the US Food and Drug Administration for general use. This assay will detect HCV RNA in serum down to a lower limit of 50 to 100 copies/mL, which is equivalent to 25 to 50 IU. A slightly more sensitive TMA test is currently under evaluation and may soon become available. Almost all patients with chronic hepatitis C will test positive by these assays.

Testing for HCV RNA is particularly useful when aminotransferase levels are normal or only slightly elevated, when anti-HCV is not present, or when several causes of liver disease are possible.

A single positive PCR test result indicates infection with HCV. However, a single negative test result does not prove that a person is not infected. The virus may be present in the blood and may not be detected by PCR. Also, a person infected in the past who has recovered may have a negative test result. When hepatitis C is suspected and PCR results are negative, PCR should be repeated.

Testing for HCV RNA is also helpful in patients in whom EIA tests for anti-HCV are unreliable. For instance, immunocompromised patients may test negative for anti-HCV despite having HCV infection because they may not produce enough antibodies for detection with EIA. Likewise, patients with acute hepatitis may test negative for anti-HCV when first tested. Antibody is present in almost all patients by 1 month after the onset of acute illness; thus, patients with acute hepatitis who initially test negative may need follow-up testing. In these situations, HCV RNA is usually present and confirms the diagnosis.

4. Testing serum ALT levels is the most inexpensive and noninvasive, but relatively insensitive, means of assessing disease activity. A single determination of ALT level gives limited information about the severity of the underlying liver disease. In most studies, a weak association exists between the degree of ALT elevation and severity of the histopathologic findings on liver biopsy. Serial determinations of ALT levels over time may provide a better means of assessing liver injury, but the accuracy of this approach has not been well documented. Patients who initially have a normal ALT level should undergo serial measurements over several months to confirm the persistence of normal ALT levels.

Approximately 30% of patients with chronic HCV infection have normal ALT levels, and another 40% have ALT levels < 2 times the upper limit of normal. Although most of these patients have mild disease, histologically, some may progress to advanced fibrosis and cirrhosis. Experts differ on whether to biopsy and treat these patients.

5. Various noninvasive tests of hepatic fibrosis have been examined for monitoring patients with chronic HCV infection. These include routinely available laboratory tests, such as liver-associated chemistries, platelet count, and prothrombin time, as well as specific serum markers of fibrosis and inflammation not currently widely available or well validated. No single test or panel of serologic markers can provide an accurate assessment of intermediate stages of hepatic fibrosis. Similarly, quantitative tests of liver function and radiologic imaging of the liver are sensitive for diagnosing advanced cirrhosis but are not useful in assessing hepatic fibrosis and early cirrhosis.

6. Liver biopsy provides a unique source of information on fibrosis and assessment of histology. Only liver biopsy provides information on possible contributions of iron, steatosis, and concurrent alcoholic liver disease to the progression of chronic hepatitis C toward cirrhosis. Although unexpected etiologies of liver disease are rarely discovered on liver biopsies from patients undergoing evaluation of chronic hepatitis C, the information obtained on liver biopsy allows affected persons to make more informed choices about the initiation or postponement of antiviral treatment.

Prevention
At present, the only means of preventing new cases of hepatitis C are to screen the blood supply, encourage health professionals to take precautions when handling blood and body fluids, and inform the public about high-risk behaviors. Programs to promote needle exchange offer some hope of decreasing the spread of hepatitis C among injection drug users. Furthermore, all drug users should receive instruction in safer injection techniques. Vaccines and immunoglobulin products do not exist for hepatitis C, and development seems unlikely in the near future because these products would require antibodies to all the genotypes and variants of hepatitis C. Nevertheless, advances in immunology and innovative approaches to immunization make it likely that some form of vaccine for hepatitis C will eventually be developed.

The following links review the current knowledge about hepatitis C that is available on MD Consult. Book chapters, recent journal articles, drug monographs, clinical practice guidelines, and patient education materials are included.

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SUPERHEALTH

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by Vicki Salemi

It's no secret that as you age you'll want to "be able to flame out at the finish line, still being able to see, hear, smell, taste, feel and think your way independently in the world," says Steven Pratt, M.D., author of the new book "SuperHealth." In his book you'll find some of the resources necessary to safeguard your senses so that life doesn't have to lose its vibrancy as you age. According to Dr. Pratt, there is a direct relationship between the health of your senses and the health of your body. In fact, studies presented in the book have shown when people have cataracts and macular degeneration they also have a higher incidence of cardiovascular disease and premature death. Nutrition is the cornerstone of keeping your senses intact and your brain in tip-top shape.

Below, Dr. Pratt explains the six foods that can preserve your health and fight brain aging, and in turn, protect your senses. Plus, he covers unhealthy lifestyle habits to kick and beneficial mental and physical exercises to adopt to avoid overall aging-related brain and body decline.

Pomegranates

This fruit packs a punch when it comes to stellar health and preventing hearing loss. "We've heard the warnings about keeping blood pressure in check for cardiovascular health but high blood pressure also puts you at risk for degenerative eye diseases and decreased cognitive abilities," says Dr. Pratt. In fact, pomegranates are known as phytochemical powerhouses since they have two to three times the antioxidant power of green tea or red wine. Plus, they possess anti-inflammatory chemicals. "This is one reason why they have been shown to reduce the risk of cardiovascular disease and cancer. It also appears that pomegranate juice might be helpful in preventing certain types of hearing loss." His advice? Drink one half to one cup of 100 percent pomegranate juice five to seven days per week.

Blueberries

"Berries are good for the brain. Research has shown that blueberries can help to protect the brain against oxidative stress and inflammation, both of which play important roles in brain aging," explains Dr. Pratt. Studies have demonstrated that a diet rich in anti-oxidant and anti-inflammatory agents found in blueberries (as well as cranberries, strawberries, purple grapes and raspberries) may lower the risk of developing age-related neurodegenerative diseases like Parkinson's and Alzheimer's. To get the full benefits eat one to two cups of blueberries on a daily basis.

Walnuts

Because of the link between walnuts and eye health Dr. Pratt recommends snacking on one handful of these powerhouse nuts five times each week. A study published in the "Archives of Ophthalmology" found that walnuts can help prevent the progression of age-related macular degeneration (AMD). He explains, "The study showed that patients who ate more than one serving of nuts a week decreased their risk of AMD progression by more than fifty percent." In addition, walnuts have a high concentration of good-for-your-brain omega-3 fats. They're also rich in melatonin, which is an important immune system booster.

Spinach

Whether you eat one cup steamed or two cups raw five to seven days each week, Popeye would be proud. After all, spinach is rich in carotenoids and anti-oxi dants that act as anti-inflammatories. Spinach also helps preserve our muscles, protect our brain, strengthen the immune system and prevent cardiovascular disease. "Carotenoids also reduce the risk of cataracts and macular degeneration. Both carotenoids and anti-oxidants are found in spinach and other green leafy vegetables and offer a powerful reduction of the risk of these ailments by protecting the retina from free radical damage, which can promote the onset of macular degeneration."

Almonds

"It’s important to consume foods that are rich in vitamin E, which is excellent for brain, eye and hearing health," says Dr. Pratt. Eating just one layer of these nuts from the palm of your hand five times a week will provide an excellent source of Vitamin E. A study published in the "Journal of the American Dietetic Association" confirmed that eating almonds significantly increased Vitamin E levels in the blood and red blood cells. Almonds also helped lower cholesterol levels. His recommendation? Eat raw almonds or ones that have been dry roasted instead of cooked in oil.

Oranges

This juicy fruit offers a valuable source of Vitamin C. Plus, it’s rich in folate or folic acid, which is a B vitamin. Dr. Pratt explains, "One role of folate is to help our bodies process the amino acid homocysteine. High homocysteine has also been associated with increased risk for macular degeneration and cardiovascul ar disease." When folate is lacking, homocysteine is not broken down which can lead to inflammation and an increased risk for cardiovascular disease, degenerative eye disease and Alzheimer's. "I recommend one medium sized orange or half a cup of orange juice daily."

Physical Exercises

Getting up and moving isn't only good for your waistline, lungs, heart, cells and skin, it's good for your senses, too. Dr. Pratt's recommended exercise plan includes walking, push-ups, power stairs (increase the number of times you walk up and down stairs at home or in the office), tennis ball squeezes and steering wheel squeezes, to name a few. "Regular physical activity helps preserve adequate blood flow to all parts of the body. It also releases brain-derived neurotrophic factors (BDNF), proteins that are responsible for the growth and survival of developing neurons, in the central nervous system." BDNF supports the survival of existing cells as we age. "Studies have shown that the prefrontal and temporal parts of the brain -- areas that show considerable age-related deterioration and are responsible for memory and sensory functions -- incurred the greatest gains from aerobic exercise, even at just a moderate level such as walking for 45 minutes."

"A recent study has shown that low-intensity exercise, including walking, can be just what you need to perk up a sleepy mind," he adds,0A"So the next time you stop at your local café to buy coffee or the latest energy drink, opt instead for regular low-intensity exercises, such as walking, cleaning up the house or washing the car."

A 2006 study showed that people with an active lifestyle who exercised three or more times each week had a 70 percent lower risk of developing wet AMD compared to people who did not exercise regularly. Wet AMD occurs when abnormal blood vessels grow underneath the macula and in turn, blood vessels leak into the retina.

Mental Gymnastics

Whether it's playing card games, learning a musical instrument or doing crossword puzzles, it's all good. "I always like to say that without mental exercise, the brain goes off duty," says Dr. Pratt. He notes that we often think we're physically tired when it's really mental fatigue setting in. Remember, giving your brain a workout to keep the mind active can help prevent cognitive decline.

Lifestyle Habits

Maintaining your senses doesn't only mean you need to stay active in the physical or mental sense. Social activities count, too! Here's why: Socially isolated people have a two to four times increased risk of death of all causes compared to people with extended ties to friends, relatives and their community. Suggested activities to do with friends include attending cultural events, playing music and singing in a choir.

Preserve Eyesight

In addition to preserving your eyesight throug h proper nutrition and activities, Dr. Pratt recommends additional ways to prevent cataracts and AMD. For starters, he notes in the book that while outdoors you should wear a hat with a brim and wear sunglasses that wrap around your eyes. He recommends having two to four servings of wild Alaskan salmon per week, a handful of nuts five times each week, soy on most days and tea (aim for at least four cups daily). Plus, carrot and veggie juice, and leafy green vegetables such as spinach, Swiss chard and kale, should be a part of your daily eye-preserving diet. But most important, stop smoking and avoid secondhand smoke altogether. "The number-one preventable cause of cataracts and macular degeneration is smoking," says Dr. Pratt.

Preserve Hearing

Similar to preserving your eyesight, Dr. Pratt emphasizes the importance of kicking the cigarette habit and avoiding secondhand smoke, as both are preventable risk factors for hearing loss. He recommends increasing blood flow to the cochlea (noise is processed here and sent to the brain) by drinking purple grape juice (four to eight ounces each day), green or black tea (four cups each day) and pomegranate juice (four to eight ounces each day). He also suggests eating dark chocolate (100 calories' worth each day), berries (one to two cups each day) and soy (ten to fifteen grams of soy protein eac h day) to aid your ears. He adds, "Take 250 milligrams of magnesium daily in addition to the magnesium in your daily multivitamin." Dr. Pratt also advises wearing hearing protection such as foam or silicone ear plugs when noise levels are indicative of possible noise-induced hearing loss such as extended exposure to raucous machines, power tools, very loud music and very loud motorcycles.

Preserve Yourself

Every time you eat a blueberry, go for a walk or attend a cultural event, you benefit. Just like putting money aside in a savings account, he notes consciously doing these "SuperHealth" pointers helps "build your life-savings account." Dr. Pratt highly recommends paying yourself first.

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Visit www.psyllium.ca for more heart-healthy tips.
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For more information on nutrition please visit the Food and Drug Administration website [http://www.fda.gov/].

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