Health And Beauty: Water fluid

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Water or fluid is a vital component of our diets, even though it’s not considered a specific nutrient.

Why do we need water?

Water makes up 50 to 70 per cent of an adult’s total body weight and, without regular top-ups, our body’s survival time is limited to a matter of days.

Water’s essential for the body’s growth and maintenance, as it’s involved in a number of processes. For example, it helps get rid of waste and regulates temperature, and it provides a medium for biological reactions to occur in the body.

Water’s lost from the body through urine and sweat, and must be replaced through the diet. If you don’t consume enough you can become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Chronic dehydration can contribute to a number of health problems such as constipation and kidney stones.

How much do we need?

The body gets its fluid from three sources:

Drinks, either plain water or as part of other beverages including tea, coffee and squash

Solid foods, especially fruit and vegetables (even foods such as bread and cheese provide small amounts of fluid)

As a by-product of chemical reactions within the body

Most healthy adults need between one and a half to three litres a day, so aim to drink six to eight medium glasses of fluid daily. Beverages such as tea, coffee and fruit juices count towards fluid intake, and may bring with them other nutrients or benefits.

You may require more fluid if you’re very physically active or during periods of hot weather.

You can judge whether you’re drinking enough by the colour of your urine. If it’s a pale straw colour then your fluid intake is probably fine. If your urine is dark yellow, you probably need to drink more.

How to maintain fluid levels

Start as you mean to go on, with a glass of water when you wake.

Find time to make yourself regular drinks during the day – don’t forget that tea, coffee and juices can count. Just watch out for the amount of sugar consumed in some soft drinks.

Keep a bottle of water in your bag, as it’s a convenient way of providing fluid if you’re travelling or exercising.

Get into the habit of having a glass of water with every meal.

The sensation of thirst is not triggered until you’re already dehydrated, so it’s important to drink before you get thirsty.

Increase your intake of fresh fruit and vegetables, as they have a high water content.

Bottled water

There are two types: spring water and mineral water.

Spring water is collected directly from the spring where it rises from the ground, and must be bottled at the source. UK sources of spring water must meet certain hygiene standards, and may be further treated so they meet pollution regulations.

Mineral water emerges from under the ground, then flows over rocks before it’s collected, resulting in a higher content of various minerals. Unlike spring water, it can’t be treated except to remove grit and dirt. Different brands of spring and mineral waters have differing amounts of minerals depending on their source.

Is it necessary to buy bottled water?

The drinking water available from UK taps is perfectly adequate to replenish fluid loss, and undergoes many processes to bring it up to the standards set out in the UK Water Supply Regulations.

In some areas tap water has fluoride added, which can reduce the risk of dental decay.

There are certainly no proven health benefits of bottled water over tap water. Although there are growing concerns about the sustainability of bottled water, ultimately it comes down to personal choice.

Your weightExpert advice to help you maintain a healthy weight
Dissatisfied with your weight?We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.
Overweight or underweight?Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
Water or fluid is a vital component of our diets, even though it’s not considered a specific nutrient.
Why do we need water?Water makes up 50 to 70 per cent of an adult’s total body weight and, without regular top-ups, our body’s survival time is limited to a matter of days.
Water’s essential for the body’s growth and maintenance, as it’s involved in a number of processes. For example, it helps get rid of waste and regulates temperature, and it provides a medium for biological reactions to occur in the body.
Water’s lost from the body through urine and sweat, and must be replaced through the diet. If you don’t consume enough you can become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Chronic dehydration can contribute to a number of health problems such as constipation and kidney stones.
How much do we need?The body gets its fluid from three sources:
Drinks, either plain water or as part of other beverages including tea, coffee and squashSolid foods, especially fruit and vegetables (even foods such as bread and cheese provide small amounts of fluid)As a by-product of chemical reactions within the body
Most healthy adults need between one and a half to three litres a day, so aim to drink six to eight medium glasses of fluid daily. Beverages such as tea, coffee and fruit juices count towards fluid intake, and may bring with them other nutrients or benefits.
You may require more fluid if you’re very physically active or during periods of hot weather.
You can judge whether you’re drinking enough by the colour of your urine. If it’s a pale straw colour then your fluid intake is probably fine. If your urine is dark yellow, you probably need to drink more.
How to maintain fluid levels
Start as you mean to go on, with a glass of water when you wake.Find time to make yourself regular drinks during the day – don’t forget that tea, coffee and juices can count. Just watch out for the amount of sugar consumed in some soft drinks.Keep a bottle of water in your bag, as it’s a convenient way of providing fluid if you’re travelling or exercising.Get into the habit of having a glass of water with every meal.The sensation of thirst is not triggered until you’re already dehydrated, so it’s important to drink before you get thirsty.Increase your intake of fresh fruit and vegetables, as they have a high water content.Bottled waterThere are two types: spring water and mineral water.
Spring water is collected directly from the spring where it rises from the ground, and must be bottled at the source. UK sources of spring water must meet certain hygiene standards, and may be further treated so they meet pollution regulations.
Mineral water emerges from under the ground, then flows over rocks before it’s collected, resulting in a higher content of various minerals. Unlike spring water, it can’t be treated except to remove grit and dirt. Different brands of spring and mineral waters have differing amounts of minerals depending on their source.
Is it necessary to buy bottled water?The drinking water available from UK taps is perfectly adequate to replenish fluid loss, and undergoes many processes to bring it up to the standards set out in the UK Water Supply Regulations.
In some areas tap water has fluoride added, which can reduce the risk of dental decay.
There are certainly no proven health benefits of bottled water over tap water. Although there are growing concerns about the sustainability of bottled water, ultimately it comes down to personal choice.

Health And Beauty: The digestive system

Your weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

When you eat, the food’s journey through the body is governed by the digestive system.

What is digestion?

Digestion is the process of breaking down food so that it’s small enough to be absorbed and used by the body for energy or in other bodily functions.

Digestion involves a number of different stages. The first phase is known as the cephalic (head) phase. It starts before food has even entered your mouth. The sight, smell, taste or even the thought of food will activate saliva in the mouth as well as digestive juices, which contain enzymes to break down food.

In the mouth

Once food is in the mouth, the tastebuds begin determining the chemicals within the food via their nerve endings, in order to give you the taste sensations of salt, sweet, sour or bitter. As your teeth chew and grind the food, breaking it down, it’s mixed with saliva. This comprises many enzymes including salivary amylase, which begins to break down the long chains of starch found in foods such as bread, cereals, potatoes and pasta. Saliva also contains mucin, which moistens the food so it can pass easily through the digestive (gastrointestinal) tract.

The oesophagus

After the food has been swallowed, it’s carried down the oesophagus (a muscular tube) towards the stomach. The oesophagus can contract and relax in order to propel the food onwards, and each mouthful of food takes about six seconds to reach the stomach once swallowed.

The stomach

The stomach is a sack made of muscle and, when it’s empty, it has a volume of only 50ml but this can expand to hold up to 1.5 litres or more after a meal. The walls of the stomach are made of three different layers of muscle that allow it to churn food around and make sure it’s mixed with the stomach’s acidic digestive juices. The presence of hydrochloric acid in the stomach prevents the action of salivary amylase and helps to kill bacteria that might be present. The stomach also produces the enzyme pepsin, which breaks down proteins (mostly found in meat, fish, eggs and dairy products).

The hormone ghrelin is produced by cells lining the stomach. Ghrelin stimulates hunger and tends to increase before a meal and decrease after eating. This hormone forms part of the communication system between the gut and the part of the brain that controls hunger and satiety (how full you feel).

Food can stay in the stomach for a few minutes or several hours in the gastric phase where numerous acids and enzymes are released, including the hormone gastrin. When the food has been churned into a creamy mixture known as chyme, the pyloric sphincter (an opening controlled by muscle) opens and chyme passes gradually into the small intestine.

Prebiotics

These are mainly indigestible carbohydrates called oligosaccharides. On reaching the large intestine, they selectively stimulate the growth and/or activity of beneficial microorganisms already in the colon, such as bifidobacteria and lactobacilli.

The small intestine

About 3ml of chyme is squirted into the small intestine at short intervals as the pyloric sphincter opens. This is known as the intestinal phase and causes the secretion of many hormones, which all aid the digestive process. The sphincter is designed to open partially so that large particles are kept in the stomach for further mixing and breaking down.

Digestion and absorption of fats, protein and carbohydrates occurs in the small intestine. Three important organs are involved:

The gall bladder provides bile salts that help to make fats easier to absorb.

The pancreas provides bicarbonate to neutralise the acidic chyme from the stomach, and also produces further digestive enzymes.

The intestinal wall contains cells that make up the wall of the small intestine. These cells help to neutralise the acid and also produce enzymes to digest food.

The inner surface of the small intestine is folded into finger-like structures called villi, which greatly increase the surface area available for absorption – in fact the surface area of the villi is equivalent to that of a tennis court! Blood vessels receive the digested food from the villi where it’s then transported through the blood stream to the liver via the hepatic portal vein.

Fat can take much longer to be broken down, with the process of fat digestion and absorption taking between three and five hours.

The unabsorbed residue of this process finally reaches the end of the small intestine and enters the large intestine.

Probiotics

Probiotics are live bacteria similar to the bacterial micro-organisms that live in the large intestine. They are often referred to as ‘friendly bacteria’, and come from food sources or dietary supplements. The mix of these ‘friendly’ bacteria and other gut microorganisms is important for good health, and many factors can alter this delicate balance, such as infection or use of antibiotics. Friendly bacteria are vital for proper development of the immune system, to protect against micro-organisms that could cause disease, and to aid the digestion and absorption of food and nutrients.

The large intestine

This is one of the most metabolically active organs in the body. It measures about 1.5 metres and contains over 400 different species of bacteria that break down and utilise the undigested residues of our food, mostly dietary fibres. As the watery contents move along the large intestine, water is absorbed and the final product – faeces – is formed, which is stored in the rectum before excretion from the body.

Your weightExpert advice to help you maintain a healthy weight
Dissatisfied with your weight?We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.
Overweight or underweight?Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
When you eat, the food’s journey through the body is governed by the digestive system.
What is digestion? Digestion is the process of breaking down food so that it’s small enough to be absorbed and used by the body for energy or in other bodily functions.
Digestion involves a number of different stages. The first phase is known as the cephalic (head) phase. It starts before food has even entered your mouth. The sight, smell, taste or even the thought of food will activate saliva in the mouth as well as digestive juices, which contain enzymes to break down food.
In the mouthOnce food is in the mouth, the tastebuds begin determining the chemicals within the food via their nerve endings, in order to give you the taste sensations of salt, sweet, sour or bitter. As your teeth chew and grind the food, breaking it down, it’s mixed with saliva. This comprises many enzymes including salivary amylase, which begins to break down the long chains of starch found in foods such as bread, cereals, potatoes and pasta. Saliva also contains mucin, which moistens the food so it can pass easily through the digestive (gastrointestinal) tract.
The oesophagusAfter the food has been swallowed, it’s carried down the oesophagus (a muscular tube) towards the stomach. The oesophagus can contract and relax in order to propel the food onwards, and each mouthful of food takes about six seconds to reach the stomach once swallowed.
The stomachThe stomach is a sack made of muscle and, when it’s empty, it has a volume of only 50ml but this can expand to hold up to 1.5 litres or more after a meal. The walls of the stomach are made of three different layers of muscle that allow it to churn food around and make sure it’s mixed with the stomach’s acidic digestive juices. The presence of hydrochloric acid in the stomach prevents the action of salivary amylase and helps to kill bacteria that might be present. The stomach also produces the enzyme pepsin, which breaks down proteins (mostly found in meat, fish, eggs and dairy products).
The hormone ghrelin is produced by cells lining the stomach. Ghrelin stimulates hunger and tends to increase before a meal and decrease after eating. This hormone forms part of the communication system between the gut and the part of the brain that controls hunger and satiety (how full you feel).
Food can stay in the stomach for a few minutes or several hours in the gastric phase where numerous acids and enzymes are released, including the hormone gastrin. When the food has been churned into a creamy mixture known as chyme, the pyloric sphincter (an opening controlled by muscle) opens and chyme passes gradually into the small intestine.
PrebioticsThese are mainly indigestible carbohydrates called oligosaccharides. On reaching the large intestine, they selectively stimulate the growth and/or activity of beneficial microorganisms already in the colon, such as bifidobacteria and lactobacilli.
The small intestineAbout 3ml of chyme is squirted into the small intestine at short intervals as the pyloric sphincter opens. This is known as the intestinal phase and causes the secretion of many hormones, which all aid the digestive process. The sphincter is designed to open partially so that large particles are kept in the stomach for further mixing and breaking down.
Digestion and absorption of fats, protein and carbohydrates occurs in the small intestine. Three important organs are involved:
The gall bladder provides bile salts that help to make fats easier to absorb.The pancreas provides bicarbonate to neutralise the acidic chyme from the stomach, and also produces further digestive enzymes.
The intestinal wall contains cells that make up the wall of the small intestine. These cells help to neutralise the acid and also produce enzymes to digest food.
The inner surface of the small intestine is folded into finger-like structures called villi, which greatly increase the surface area available for absorption – in fact the surface area of the villi is equivalent to that of a tennis court! Blood vessels receive the digested food from the villi where it’s then transported through the blood stream to the liver via the hepatic portal vein.
Fat can take much longer to be broken down, with the process of fat digestion and absorption taking between three and five hours.
The unabsorbed residue of this process finally reaches the end of the small intestine and enters the large intestine.
ProbioticsProbiotics are live bacteria similar to the bacterial micro-organisms that live in the large intestine. They are often referred to as ‘friendly bacteria’, and come from food sources or dietary supplements. The mix of these ‘friendly’ bacteria and other gut microorganisms is important for good health, and many factors can alter this delicate balance, such as infection or use of antibiotics. Friendly bacteria are vital for proper development of the immune system, to protect against micro-organisms that could cause disease, and to aid the digestion and absorption of food and nutrients.
The large intestineThis is one of the most metabolically active organs in the body. It measures about 1.5 metres and contains over 400 different species of bacteria that break down and utilise the undigested residues of our food, mostly dietary fibres. As the watery contents move along the large intestine, water is absorbed and the final product – faeces – is formed, which is stored in the rectum before excretion from the body.

Health And Beauty: Children’s weight

weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

In the UK, the number of obese children continues to rise. Currently, just under one in five children between the ages of two and ten is obese.

Obese children tend to become obese adults. This increases the risk of developing certain diseases, such as type 2 diabetes.

If you think your child might be overweight or obese, check with your GP. They’ll be able to advise you on how to provide the right support for your child to help slow or halt their weight gain and allow them to grow into their weight.

Even if your child doesn’t have a weight problem, it’s important to establish healthy eating habits early on so they don’t gain any excess weight.

Good nutrition in childhood is vital for growth and development. Establishing healthy eating and activity patterns while children are young can lead to life-long habits that will help to determine whether or not they’re healthy as adults.

What’s a healthy diet?

Children need a varied diet that provides enough energy and protein for growth and repair, and contains all the essential vitamins and minerals.

Encouraging by example

The best way to improve your child’s diet is for them to see you enjoying healthy food options.

Introduce new foods from an early age. It’s normal for children to reject new foods at first, but this doesn’t mean they’ll never like them. Research shows most children will eat them if you try again a few days later.

Don’t pressure your child to clear their plate. Encouraging them to eat when they’re not hungry can result in them eating more calorie-rich foods.

It may also lead weaken your child’s innate ability to respond to signals of hunger or fullness, so that they overeat.

Small children need to eat regularly, but keep snacks to defined times rather than allowing continual grazing. Snack foods don’t have to be sweets or biscuits. Try slices of fruit or vegetable sticks instead.

Portion size

Portion sizes have increased over the years, especially when it comes to ready meals and snacks. This means children have become used to eating more calories than they need.

High nutritional quality is more important than large quantities. Small children don’t need as much food as adults. Think twice when serving meals and make sure theirs is smaller than a typical adult serving.

Avoid the supersize, kingsize and ’25 per cent extra’ foods. Seek out mini and fun-size foods instead.

Treats

Snacks during the day should be planned rather than spontaneous, so children can establish feelings of hunger and fullness.

Offering a sweet pudding as a reward when your child eats their greens reinforces the idea that vegetables are unpleasant and something to be endured, while desserts are a treat. Try offering non-food rewards, such as a story or trip to the park, instead.

Foods such as cakes, sweets, crisps and sugary drinks should be kept as party or holiday foods, not everyday items.

How many calories?

The following table shows the estimated average daily calorie requirements for young children. The figures assume the child is of average weight with reasonable physical activity levels. It should be used as a guide only.

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Encouraging activity

Children are naturally active, so don’t stop them tearing round the house even if you’re craving a few minutes of peace and quiet.

Some sedentary behaviour, especially watching TV, is linked to increased intake of food, especially those high in fat, salt and sugar. If your child demands snack foods, try plain popcorn, vegetable sticks or slices of fruit instead.

Better still, turn off the TV or computer and get them out riding their bike, playing in the park or doing any physical activity they enjoy.

Your weightExpert advice to help you maintain a healthy weight
Dissatisfied with your weight?We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.
Overweight or underweight?Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
In the UK, the number of obese children continues to rise. Currently, just under one in five children between the ages of two and ten is obese.
Obese children tend to become obese adults. This increases the risk of developing certain diseases, such as type 2 diabetes.
If you think your child might be overweight or obese, check with your GP. They’ll be able to advise you on how to provide the right support for your child to help slow or halt their weight gain and allow them to grow into their weight.
Even if your child doesn’t have a weight problem, it’s important to establish healthy eating habits early on so they don’t gain any excess weight.
Good nutrition in childhood is vital for growth and development. Establishing healthy eating and activity patterns while children are young can lead to life-long habits that will help to determine whether or not they’re healthy as adults.
What’s a healthy diet?Children need a varied diet that provides enough energy and protein for growth and repair, and contains all the essential vitamins and minerals.
Encouraging by exampleThe best way to improve your child’s diet is for them to see you enjoying healthy food options.
Introduce new foods from an early age. It’s normal for children to reject new foods at first, but this doesn’t mean they’ll never like them. Research shows most children will eat them if you try again a few days later.
Don’t pressure your child to clear their plate. Encouraging them to eat when they’re not hungry can result in them eating more calorie-rich foods.
It may also lead weaken your child’s innate ability to respond to signals of hunger or fullness, so that they overeat.
Small children need to eat regularly, but keep snacks to defined times rather than allowing continual grazing. Snack foods don’t have to be sweets or biscuits. Try slices of fruit or vegetable sticks instead.
Portion sizePortion sizes have increased over the years, especially when it comes to ready meals and snacks. This means children have become used to eating more calories than they need.
High nutritional quality is more important than large quantities. Small children don’t need as much food as adults. Think twice when serving meals and make sure theirs is smaller than a typical adult serving.
Avoid the supersize, kingsize and ’25 per cent extra’ foods. Seek out mini and fun-size foods instead.
TreatsSnacks during the day should be planned rather than spontaneous, so children can establish feelings of hunger and fullness.
Offering a sweet pudding as a reward when your child eats their greens reinforces the idea that vegetables are unpleasant and something to be endured, while desserts are a treat. Try offering non-food rewards, such as a story or trip to the park, instead.
Foods such as cakes, sweets, crisps and sugary drinks should be kept as party or holiday foods, not everyday items.
How many calories?The following table shows the estimated average daily calorie requirements for young children. The figures assume the child is of average weight with reasonable physical activity levels. It should be used as a guide only.
[an error occurred while processing this directive] Encouraging activityChildren are naturally active, so don’t stop them tearing round the house even if you’re craving a few minutes of peace and quiet.
Some sedentary behaviour, especially watching TV, is linked to increased intake of food, especially those high in fat, salt and sugar. If your child demands snack foods, try plain popcorn, vegetable sticks or slices of fruit instead.
Better still, turn off the TV or computer and get them out riding their bike, playing in the park or doing any physical activity they enjoy.

Health And Beauty: Caffeinated Drinks

Weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Many popular drinks contain the stimulant caffeine. It has a bad reputation, but what effects does it really have and does it bring any health benefits?

Effects of caffeine

Caffeine acts as a stimulant to the heart and central nervous system, and is also known to increase blood pressure in the short term, although there’s no conclusive evidence of long-term effects on blood pressure.

The effects on blood pressure are most likely when caffeine is taken in excessive quantities or by people who are highly sensitive to it. People who are hypertensive (have habitual high blood pressure) are advised to avoid caffeinated drinks, and pregnant women should limit their intake of caffeine to less than 300mg a day.

Food Caffeine content

Coffee (mg/cup)

Instant 61 to 70

Percolated ground 97 to 125

Tea (mg/cup) 15 to 75

Cocoa (mg/cup) 10 to 17

Chocolate bar 60 to 70

Cola drinks (mg/12oz can) 43 to 65

Caffeine and weight loss

Caffeine has been shown to have very modest effects on increasing metabolism, and is sometimes added as an ingredient to weight loss pills. These pills often make claims about speeding metabolism to ‘effortlessly melt’ excess fat, but in reality the amount of calories that slimming pills containing caffeine would actually burn is very small.

Caffeine may also suppress appetite, but without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight.

Coffee

Coffee has been linked with a number of the risk factors for coronary heart disease, including increased blood pressure and raised blood cholesterol levels. But no relationship has been found between drinking coffee and the likelihood of developing coronary heart disease.

Coffee may be beneficial in some areas of health – for example, research has found it may reduce the risk of developing gallstones and kidney stones.

It’s difficult to suggest a safe limit for coffee intake because of the huge variation in caffeine content across different brands and an individual’s sensitivity to the drug. People with high blood pressure and pregnant women are advised to limit their caffeine consumption.

For the rest of the population, there’s no evidence coffee does any long-term harm. Caffeine does have a very mild diuretic effect but, drunk in moderation, you don’t need to increase fluid intake to any significant degree as the loss of fluid is very minimal.

Tea

Tea contains some useful minerals such as zinc, manganese and potassium, and scientists are researching its potential to reduce the risk of coronary heart disease and some cancers.

Tea contains antioxidant substances called flavonoids, which have been shown to help slow or inhibit the chemical reactions thought to take place during the development of coronary heart disease.

Green tea

There’s also a lot of interest in the health benefits of green tea, particularly in relation to cardiovascular health. Again, this is due to flavonoids, which are powerful antioxidants found in high concentrations in both green and black teas. The concentration of these compounds depends on how long the tea has been brewed, but can range from 125mg to 140mg.

Some studies have compared the concentration of these antioxidant compounds to that found in fruit and vegetables. Flavonoids bring potential benefits to heart health, as well as possible reductions in the risk of Alzheimer’s disease and other neurodegenerative conditions.

Caffeine and iron absorption

Both tea and coffee contain polyphenols that can bind to iron, making it difficult for our bodies to absorb. Avoiding tea and coffee during and around mealtimes is important for people at risk of iron deficiency.

Your WeightExpert advice to help you maintain a healthy weight
Dissatisfied with your weight?We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.
Overweight or underweight?Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
Many popular drinks contain the stimulant caffeine. It has a bad reputation, but what effects does it really have and does it bring any health benefits?
Effects of caffeineCaffeine acts as a stimulant to the heart and central nervous system, and is also known to increase blood pressure in the short term, although there’s no conclusive evidence of long-term effects on blood pressure.
The effects on blood pressure are most likely when caffeine is taken in excessive quantities or by people who are highly sensitive to it. People who are hypertensive (have habitual high blood pressure) are advised to avoid caffeinated drinks, and pregnant women should limit their intake of caffeine to less than 300mg a day.
Food Caffeine contentCoffee (mg/cup)  Instant 61 to 70Percolated ground 97 to 125Tea (mg/cup) 15 to 75Cocoa (mg/cup) 10 to 17Chocolate bar 60 to 70Cola drinks (mg/12oz can) 43 to 65
Caffeine and weight lossCaffeine has been shown to have very modest effects on increasing metabolism, and is sometimes added as an ingredient to weight loss pills. These pills often make claims about speeding metabolism to ‘effortlessly melt’ excess fat, but in reality the amount of calories that slimming pills containing caffeine would actually burn is very small.
Caffeine may also suppress appetite, but without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight.
CoffeeCoffee has been linked with a number of the risk factors for coronary heart disease, including increased blood pressure and raised blood cholesterol levels. But no relationship has been found between drinking coffee and the likelihood of developing coronary heart disease.
Coffee may be beneficial in some areas of health – for example, research has found it may reduce the risk of developing gallstones and kidney stones.
It’s difficult to suggest a safe limit for coffee intake because of the huge variation in caffeine content across different brands and an individual’s sensitivity to the drug. People with high blood pressure and pregnant women are advised to limit their caffeine consumption.
For the rest of the population, there’s no evidence coffee does any long-term harm. Caffeine does have a very mild diuretic effect but, drunk in moderation, you don’t need to increase fluid intake to any significant degree as the loss of fluid is very minimal.
TeaTea contains some useful minerals such as zinc, manganese and potassium, and scientists are researching its potential to reduce the risk of coronary heart disease and some cancers.
Tea contains antioxidant substances called flavonoids, which have been shown to help slow or inhibit the chemical reactions thought to take place during the development of coronary heart disease.
Green teaThere’s also a lot of interest in the health benefits of green tea, particularly in relation to cardiovascular health. Again, this is due to flavonoids, which are powerful antioxidants found in high concentrations in both green and black teas. The concentration of these compounds depends on how long the tea has been brewed, but can range from 125mg to 140mg.
Some studies have compared the concentration of these antioxidant compounds to that found in fruit and vegetables. Flavonoids bring potential benefits to heart health, as well as possible reductions in the risk of Alzheimer’s disease and other neurodegenerative conditions.
Caffeine and iron absorptionBoth tea and coffee contain polyphenols that can bind to iron, making it difficult for our bodies to absorb. Avoiding tea and coffee during and around mealtimes is important for people at risk of iron deficiency.

Health And Beauty: Fats and sugar

These foods, although an important energy source, often contain few other nutrients, so it’s healthier to limit their consumption.

What are they?

This group, which includes foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps, makes up the smallest section of the Food Standards Agency’s ‘eatwell plate’.

Fat facts

Fat transports the fat-soluble vitamins A, D, E and K around the body

It can often improve the flavour and perception of foods, increasing their palatability

It supplies essential nutrients such as fat-soluble vitamins and essential fatty acids (EFAs)

EFAs must be supplied from the diet, and are thought to have a positive effect on heart health and the immune system

It has a key role in membrane structure

It cushions, and so protects, the internal organs

It’s stored in adipose tissue (a thick layer of tissue under the skin) as a long-term fuel reserve. Excess fat may also accumulate around your organs, especially in the abdominal cavity

Fat is a concentrated source of energy. Just 1g provides nine calories – more than double the calories in 1g of protein or carbohydrate.

This means it’s much easier to consume too many calories when eating high-fat foods. People trying to manage their weight should reduce fatty foods to help cut calories. We all need some fat in our diets, but small quantities of EFAs are the key to good health.

The two types of fat

Fat can be divided into two main groups – saturated and unsaturated.

Saturated fat is generally solid at room temperature and is usually from animal sources. It’s found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It’s also the white fat you can see on red meat and underneath poultry skin.

How much saturated fat you eat is associated with increased blood cholesterol concentrations and an increased risk of heart disease. Eating less helps to minimise the risks it poses to heart health.

Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group.

Unsaturated vegetable oils are a healthier alternative to saturated fat and can be found in sesame, sunflower, soya and olive oil, soft margarine and in foods such as oily fish, including mackerel, sardines, pilchards and salmon. Where possible, you should ensure the fat you eat is unsaturated.

Did you know…?

A jam doughnut contains 10.9g fat

A slice of malt loaf contains 0.7g fat

A teaspoon of peanut butter contains 5.4g fat

A pint of whole milk contains 22.8 g fat

A handful of mixed nuts contains 21.6g fat

How much is enough?

Government guidelines recommend fats make up no more than 35 per cent of the energy in your diet, and that saturated fats should provide less than 11 per cent of total energy intake.

For the average woman, this means about 70g of total fat a day; for men, roughly 95g.

The latest National Diet and Nutrition Survey showed that, on average, UK adults consume about the right amount of fat, but that the intake of saturated fats is currently too high for good health (at present they provide about 13 per cent of total energy).

To reduce the amount of fat in your diet, try the following:

Look for alternatives to cakes, biscuits and savoury snacks, which are often high in fat – try fresh fruit, dried fruit and cereal-based products

Trim any visible fat off meat and poultry

Buy lean cuts of meat and reduced-fat minces

Poach, steam, grill or bake food rather than fry it

Swap whole milk for semi-skimmed or skimmed

Opt for low-fat dairy products

If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads

Sugary foods

There are two types of sugar – those found naturally in fruit and milk (which are fine and don’t need to be cut down) and those that are added to the diet.

These added sugars can be found in a variety of foods including confectionery, soft drinks, desserts and breakfast cereals. Added sugars are a great source of energy, but provide no other nutrients.

Sugary foods and drinks pose a threat to dental health, especially if consumed between meals.

Even the sugars in honey and fruit juices can cause tooth decay if good oral hygiene isn’t followed and you consume a lot of these foods.

Only have sugary foods at mealtimes, when other dietary and oral factors can help to minimise the risk they pose to your teeth.

Sugary drinks have been identified as a possible cause of obesity. These drinks do not trigger the same sense of fullness as food with similar calories, increasing the risk of overeating.

How to reduce consumption of sugary foods

Swap sugary drinks for water, low-fat milk or artificially sweetened drinks to reduce your calorie intake

Try swapping sugary snacks for fruit or bread-based options such as fresh whole fruit or teacakes/malt loaf

Try to halve the amount of sugar you put in hot drinks, or cut it out completely

Buy reduced-sugar varieties of jam and marmalade

Choose tinned fruit in natural juice rather than syrup

These foods, although an important energy source, often contain few other nutrients, so it’s healthier to limit their consumption.
What are they?This group, which includes foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps, makes up the smallest section of the Food Standards Agency’s ‘eatwell plate’.
Fat factsFat transports the fat-soluble vitamins A, D, E and K around the bodyIt can often improve the flavour and perception of foods, increasing their palatabilityIt supplies essential nutrients such as fat-soluble vitamins and essential fatty acids (EFAs)EFAs must be supplied from the diet, and are thought to have a positive effect on heart health and the immune systemIt has a key role in membrane structureIt cushions, and so protects, the internal organsIt’s stored in adipose tissue (a thick layer of tissue under the skin) as a long-term fuel reserve. Excess fat may also accumulate around your organs, especially in the abdominal cavity
Fat is a concentrated source of energy. Just 1g provides nine calories – more than double the calories in 1g of protein or carbohydrate.
This means it’s much easier to consume too many calories when eating high-fat foods. People trying to manage their weight should reduce fatty foods to help cut calories. We all need some fat in our diets, but small quantities of EFAs are the key to good health.
The two types of fatFat can be divided into two main groups – saturated and unsaturated.
Saturated fat is generally solid at room temperature and is usually from animal sources. It’s found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It’s also the white fat you can see on red meat and underneath poultry skin.
How much saturated fat you eat is associated with increased blood cholesterol concentrations and an increased risk of heart disease. Eating less helps to minimise the risks it poses to heart health.
Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group.
Unsaturated vegetable oils are a healthier alternative to saturated fat and can be found in sesame, sunflower, soya and olive oil, soft margarine and in foods such as oily fish, including mackerel, sardines, pilchards and salmon. Where possible, you should ensure the fat you eat is unsaturated.
Did you know…?
A jam doughnut contains 10.9g fat A slice of malt loaf contains 0.7g fatA teaspoon of peanut butter contains 5.4g fatA pint of whole milk contains 22.8 g fatA handful of mixed nuts contains 21.6g fat
How much is enough?Government guidelines recommend fats make up no more than 35 per cent of the energy in your diet, and that saturated fats should provide less than 11 per cent of total energy intake.
For the average woman, this means about 70g of total fat a day; for men, roughly 95g.
The latest National Diet and Nutrition Survey showed that, on average, UK adults consume about the right amount of fat, but that the intake of saturated fats is currently too high for good health (at present they provide about 13 per cent of total energy).
To reduce the amount of fat in your diet, try the following:
Look for alternatives to cakes, biscuits and savoury snacks, which are often high in fat – try fresh fruit, dried fruit and cereal-based productsTrim any visible fat off meat and poultryBuy lean cuts of meat and reduced-fat mincesPoach, steam, grill or bake food rather than fry itSwap whole milk for semi-skimmed or skimmedOpt for low-fat dairy productsIf you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads
Sugary foodsThere are two types of sugar – those found naturally in fruit and milk (which are fine and don’t need to be cut down) and those that are added to the diet.
These added sugars can be found in a variety of foods including confectionery, soft drinks, desserts and breakfast cereals. Added sugars are a great source of energy, but provide no other nutrients.
Sugary foods and drinks pose a threat to dental health, especially if consumed between meals.
Even the sugars in honey and fruit juices can cause tooth decay if good oral hygiene isn’t followed and you consume a lot of these foods.
Only have sugary foods at mealtimes, when other dietary and oral factors can help to minimise the risk they pose to your teeth.
Sugary drinks have been identified as a possible cause of obesity. These drinks do not trigger the same sense of fullness as food with similar calories, increasing the risk of overeating.
How to reduce consumption of sugary foods Swap sugary drinks for water, low-fat milk or artificially sweetened drinks to reduce your calorie intake Try swapping sugary snacks for fruit or bread-based options such as fresh whole fruit or teacakes/malt loafTry to halve the amount of sugar you put in hot drinks, or cut it out completelyBuy reduced-sugar varieties of jam and marmalade Choose tinned fruit in natural juice rather than syrup

Health And Beauty: Older adults – staying fit and healthy

weight

Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?

We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?

Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Eating well and being active will help you stay fit and healthy so you can live life to the full and reduce the risks of ill health.

Older adults in the UK

The number of older adults in the world is growing both in absolute and relative terms. In 1994, 16 per cent of the UK population was aged over 65. By 2031, this will increase to 23 per cent, and 10 per cent of this figure will be made up of people over 75 years old. The greatest challenge over the coming years will be maintaining the health of this increasing number of older adults.

Deciding what we mean by ‘older people’ is a little arbitrary. The World Health Organization classifies people aged between 45 and 59 as ‘middle age’, 60 to 74 as ‘elderly’ and over 75 as ‘old’.

But the nutritional needs of older adults are difficult to neatly categorise into absolute age groups. Dietary needs depend on current health, and while many older people are fit and active, some others who are younger may be frail and require additional care.

Nutrition for generally fit and healthy older adults

Activity

Research shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn’t necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.

Energy

Energy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It’s vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you’re overweight or obese, it’s even more important to be calorie conscious.

Fat

Advice to restrict fat intake, particularly cutting saturated fat to improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn’t appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips for tackling nutritional problems for older people.

Fibre

Older people can suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To relieve this, try eating high-fibre cereal foods, fruit and vegetables. Raw bran and excessive amounts of very high-fibre foods are not the answer, though; they’re too bulky and may interfere with the absorption of certain nutrients. To help the gut work properly, it’s also important to drink plenty of fluid, approximately eight medium glasses a day.

Fluid

Dehydration can make people feel drowsy or confused, it’s important to drink, even if this means extra trips to the toilet. The risk of dehydration can be higher in older people because their kidneys don’t function as efficiently as those of younger people. Older people are also not as sensitive to the feeling of thirst. Fluid intake doesn’t just mean water – it can also include such drinks as tea, coffee, fruit juice and squash.

Sugar

Generally fit and healthy older people should limit foods and drinks that are rich in sugar, as it can impair dental health and contribute to weight gain when energy intake is too high. But for people who have a poor appetite, or who have lost weight, sugar-rich foods can be a useful source of calories.

Iron

Anaemia is common in older adults. Poor absorption of iron, due to changes in the gastrointestinal tract, blood loss and the use of certain drugs – together with a poor dietary intake – may be causal factors. Make sure your iron intake is sufficient by eating red meat and foods from non-meat sources (such as fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption of iron from a meal containing non-meat sources is maximised by consuming foods rich in vitamin C at the same time (such as a glass of fruit juice, fresh fruit or vegetables).

Your weightExpert advice to help you maintain a healthy weight
Dissatisfied with your weight?We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.
Overweight or underweight?Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.
Eating well and being active will help you stay fit and healthy so you can live life to the full and reduce the risks of ill health.
Older adults in the UKThe number of older adults in the world is growing both in absolute and relative terms. In 1994, 16 per cent of the UK population was aged over 65. By 2031, this will increase to 23 per cent, and 10 per cent of this figure will be made up of people over 75 years old. The greatest challenge over the coming years will be maintaining the health of this increasing number of older adults.
Deciding what we mean by ‘older people’ is a little arbitrary. The World Health Organization classifies people aged between 45 and 59 as ‘middle age’, 60 to 74 as ‘elderly’ and over 75 as ‘old’.
But the nutritional needs of older adults are difficult to neatly categorise into absolute age groups. Dietary needs depend on current health, and while many older people are fit and active, some others who are younger may be frail and require additional care.
Nutrition for generally fit and healthy older adultsActivityResearch shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn’t necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.
EnergyEnergy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It’s vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you’re overweight or obese, it’s even more important to be calorie conscious.
Fat Advice to restrict fat intake, particularly cutting saturated fat to improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn’t appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips for tackling nutritional problems for older people.
FibreOlder people can suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To relieve this, try eating high-fibre cereal foods, fruit and vegetables. Raw bran and excessive amounts of very high-fibre foods are not the answer, though; they’re too bulky and may interfere with the absorption of certain nutrients. To help the gut work properly, it’s also important to drink plenty of fluid, approximately eight medium glasses a day.
FluidDehydration can make people feel drowsy or confused, it’s important to drink, even if this means extra trips to the toilet. The risk of dehydration can be higher in older people because their kidneys don’t function as efficiently as those of younger people. Older people are also not as sensitive to the feeling of thirst. Fluid intake doesn’t just mean water – it can also include such drinks as tea, coffee, fruit juice and squash.
SugarGenerally fit and healthy older people should limit foods and drinks that are rich in sugar, as it can impair dental health and contribute to weight gain when energy intake is too high. But for people who have a poor appetite, or who have lost weight, sugar-rich foods can be a useful source of calories.
IronAnaemia is common in older adults. Poor absorption of iron, due to changes in the gastrointestinal tract, blood loss and the use of certain drugs – together with a poor dietary intake – may be causal factors. Make sure your iron intake is sufficient by eating red meat and foods from non-meat sources (such as fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption of iron from a meal containing non-meat sources is maximised by consuming foods rich in vitamin C at the same time (such as a glass of fruit juice, fresh fruit or vegetables).

Health And Beauty: Tackling nutritional problems for older people

Your weight
Expert advice to help you maintain a healthy

Dissatisfied with your weight?
We’re bombarded with scare stories about weight, from size zero to the obesity ‘epidemic’. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Maintaining health as we age can be challenging, so a diet rich in nutrients is increasingly important as we grow older.

Factors that affect nutrition
There are many factors that influence nutritional status in older adults, and they can be broadly grouped into four main areas:

Those that naturally occur during the ageing process, such as a reduced ability to absorb nutrients efficiently, or a sore mouth due to dentures
Disease-specific conditions such as cancer, which place greater nutritional demands on people
Some drugs that interact with nutrients and prevent absorption, for example aspirin, which can interfere with the absorption of vitamin C
Social influences, such as not being able to get to shops, or social isolation

Continuing to enjoy food and to eat a diet that maintains nutritional status is key to coping with illness. Poor nutrition has been shown to increase the risk of infections, bed sores, chest infections and poor wound healing. Good nutritional status will help ensure a quicker recovery.

Other common problems:

Loss of taste
The ability to taste flavours declines as we age. Food can often taste bland to older people so try:

Using herbs and spices, tomatoes and other flavouring such as lemon juice to flavour food, but avoid using too much salt
Choosing foods with a strong taste – go for strong-flavoured meats, sauces, dressings, mustards and pickles

Loss of interest in food
Older people can lose interest in food for a variety of reasons. Depression due to loss of independence or bereavement, or simply eating alone can reduce appetite.

Explore the possibility of lunch clubs in your area
Eat with company when you can
Make meal times special by laying the table and presenting food in an attractive way
Choose a variety of foods where possible to keep the experience interesting

Poor appetite
If you’re unable to eat much, try small appetising meals and calorie-rich snacks in between meals to boost nutrient intake. To increase your calorie intake, try the following tips:

Fats and sugars provide energy and help food to taste good, so use these generously. Add extra cheese to sauces or grate on potatoes, add butter or margarine to vegetables, or enrich full-fat milk by adding dried milk powder. Try using sugar or honey on breakfast cereals.
Eat pudding once or twice a day, such as yoghurt, milky puddings, ice cream, trifle, cake, fruit pie, sponge puddings with custard and ready prepared desserts. Cakes, biscuits, chocolate and crisps provide extra energy when eaten with meals, but ensure they don’t spoil the appetite for more nourishing foods.
Enriched-nourishment drinks, available from pharmacies and supermarkets, may be taken between meals to increase calorie intake, but shouldn’t replace meals.
Alcohol in small amounts can actually stimulate the appetite, but check with your GP first, especially if you’re taking medication.

Health And Beauty: The Role Of Protein As A Fat Burner

Scientific studies have recently been conducted to verify the fact that if you eat more protein, especially during a lowered calorie diet, you will wind up losing less muscle tissue than those who don’t. It should be pointed out here that the number one thing to remember when losing weight with any method, is to make sure you don’t lose too much muscle mass. Muscles increase the metabolism greatly which means if we lose enough of it, our metabolism can drop sharply.

Muscles burn fat because they need calories for maintenance. So the more muscle you have, the more calories you will burn daily. People who go on starvation diets lose large amounts of muscle tissue. When these people return to normal eating habits, their metabolism will actually work slower from the lost muscle mass. They will tend to put on even more weight than they initially lost from dieting and losing weight becomes even harder and frustrating.

Protein is a word that literally means “of prime importance”. It is an essential nutrient that is used to build the body, especially the muscles. It’s also used to build organs, hair, hormones, nails and many more body parts. The human body cannot operate or survive without adequate protein. People who tend to have issues with their weight were found to eat much less protein than needed. Your protein needs will be much higher if you regularly engange in exercise or are very mentally active.

Protein is such a useful tool for weight loss in many ways, one of them being for it’s thermic value. Of all the food types, protein has the highest thermic value which means that it is the hardest to digest and uses up more calories in the process. Taking longer to digest, it will leave you feeling satisfied for a longer period of time. It also doesn’t cause your blood sugar level to spike too quickly.

An important aspect of protein is that it’s made up of what’s called amino acids. There are actually 12 essential amino acids that the body is unable to produce by itself and has to acquire them from external food sources. The majority of people are deficient in certain amino acids. This is either because they simply don’t consume enough, or that they don’t eat foods that have high quality protein within them that the body can easily assimilate. Eggs and yogurt contain protein of high biological value. What this means is that we can use this type of protein much easier than other types. Another good source is whey protein powder.

If the foods that you eat regularly are low in nutrients and amino acids, your body will be hungry more often. This is because it needs to eat a lot to get those nutrients that it needs. If on the other hand, you started to eat nutrient-dense foods, the body will need less food and only need food when it needs calories for energy. This is actually one of the biggest reasons why people fail on crash or fad types of diets. They feel intense hunger when depriving their body from what it really needs.

It needs to be mentioned here that when cook protein, parts of it actually get transformed and destroys certain key amino acids. Protein is sensitive to heat, so it is a good idea to add a few raw protein sources to your current diet. These could include seeds, yogurt, nuts, fruit, some vegetables, whey and cheese that have not been cooked. This will provide you with all 12 of those essential amino acids that the body craves. It can then produce the other acids from the initial 12.

To also help preserve the muscle tissue in the body, you can do more exercise or weight training. If your body needs it’s muscle for frequent motion, it will tend not to use them as fuel. It will begin using stores of fat to feed the muscles and cells in the body.

About the author:

Would you like to find out how you can turn your body into a complete fat burner? You definitely need to read the ebook titled: “Burn the Fat, Feed the Muscle”. It contains many fat busting secrets that work in the real world because they have been used by models and bodybuilders. To find out more visit the above link.

Health And Beauty: Hearing Loss Tests

Author: Daniel Berry

Audiologists specialize in hearing loss and related disorders. If you’re suffering from hearing loss ortinnitus (ringing in the ears), your doctor might refer you to an audiologist for a complete evaluation. Let’s take a look at what you can expect from an audiology examination.

When you arrive at the audiologist’s office, you’ll be asked several questions about your medical history and your hearing loss. Your answers will help the audiologist become familiar with your needs, formulate a treatment plan, and make referrals if necessary.

Next, the audiologist will perform a physical examination of your ear using a tool called an otoscope. This tool allows the doctor to peer inside your ear canal to check for excessive wax, blockages, infection, or irregularities that need to be addressed.

Once the physical exam is done, the audiologist will conduct a tympanometry test. During this test, the audiologist uses a probe to determine how your eardrum responds to a change of pressure inside the ear. It’s a painless test that helps identify problems which would decrease the eardrum’s flexibility, such as infection or fluid build-up.

After the tympanometry test, the audiologist will administer an audiometry test. This test evaluates how well you can hear different tones at different volumes. First you’ll listen to sounds through a pair of headphones. Then the doctor will put a bone vibrator behind your ear to determine how well your inner ear conducts sounds. The results of the testing will tell the audiologist whether you have conductive hearing loss, sensorineural hearing loss, or a mixture of both.

When all the testing is complete, the audiologist will explain the results to you. They will make a recommendation based on their findings. Then you can ask any questions you have regarding your treatment plan.

Some of the tones you hear during the audiometry test might be uncomfortable for a brief time, but audiology exams are generally painless and very useful for diagnosing and treating your hearing problems.

For answers to your hearing loss questions and to learn more about Bay Area hearing loss treatments, contact the skilled Los Gatos audiologist at Los Gatos Audiology andHearing Aid Center.

A great article with Ten easy steps to help you get great 6 Pack Abdominals. Lots more exercises on our website, link is at the end of this article.

1. Dance! If you don’t like the, dancing & aerobics are a great social way to get a weeky dose of exercise. The upbeat music and the new friends that you will make mean the time will pass very quickly.

2. New food. Put down the ice cream, hide the biscuits and change your butter to low fat spread. Change your eating habits so you are eating more fresh fruit and vegetables. Eating less salt, sugar & fatty foods will give you plenty of energy.

3. Drown the fat in water. Make sure you always have plenty of water around to drink, you’ll automatically eat less and your body will be in a much better conditon overall.

4. Walking to skinnyville. Take the stairs instead of the lift, everytime you do that you’re giving yourself a cheap work out.

5. Watch a funny film. When you laugh your stomach muscles tense up naturally, giving them a mini work out. You will notice that if you have a laughing fit that you double over because your muscles do start to hurt after a while.

6. Scrub like Cinderella. Put your back into the weekly clean and concentrate on tensing your stomach muscles each time you are scrubbing or using the vacuum.

7. Game time. Another great way of escaping the dull gym routine is by playing games instead, soccer, basketball & tennis will give you a great work out. You will also be more likely to push yourself a little bit harder if you are competing with someone else.

8. Swimming is a great way to warm down after a work out, its also an intense session all on its own. You’ll get a great work out for the muscles & you’ll find it relaxing.

9. Ramble on! A nick walk or a cycle will help burn off even more pounds & its always nice to see the great outdoors.

10. It’s crunch time. Embark on a short set of sit ups or crunches at a time rather than throwing yourself into 3000 in one go. Making it more achievable will make it easier to begin. Those 6 pack abdominals are just round the corner.

If you’d like to learn some great strategies for improving your health check out our website for 6 Pack Abdominals