The information below has been written to address some common myths about food and arthritis. It provides general information about healthy eating and where to go for further information and advice. This sheet does not provide specific advice for people with other medical conditions or food intolerances.
Websites: Nutrition Australia
www.nutritionaustralia.org
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Five Reasons People walk for Diabetes.
(BPT) - Nearly 30 million Americans are affected with diabetes and, if trends continue, one in five Americans are projected to have diabetes by 2050, according to the
American Diabetes Association. However, thousands of people around the country are deciding to act and take change into their own hands by walking to stop diabetes. People walk for many reasons: for family or friends, as a challenge to themselves or in memory of a loved one, but the following five reasons unite most participants’ motivation to Step Out: Walk to Stop Diabetes.
Exercise — Regular exercise is an important part of a healthy lifestyle and a central part of diabetes management. Because of this, the American Diabetes Association developed the Red Strider Program to encourage people who live with diabetes to get out and walk in a fun, safe and supportive environment. Red Striders showcase the courage it takes to live with diabetes and demonstrate how one can lead a full, active lifestyle with diabetes.
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Empowerment — The first steps toward managing diabetes and sharing lifestyle changes with friends and family take courage. In walking to stop diabetes, participants walk with heads high and are encouraged by fellow walkers every step of the way. “Two years ago I couldn’t leave the house, go in public or be around people,” says Jacinta Pericola, a participant in Step Out: Prescott, Arizona, living with type 2 diabetes. “Look what I did today. This has given me a purpose, given me a mission and I am so happy.”
Community — When people with diabetes participate in a walk, they join people from their town, county and state who are working to manage their diabetes every day. Red Striders join a community they might not have known previously existed. Friends and family can show their support by joining in and walking alongside their loved ones for a cause.
Fundraise — The power of Red Striders to motivate and inspire others living with diabetes can be astonishing. The result of walks across the country has been a hugely successful, raising almost $24 million annually to support the Association’s mission to prevent, cure and improve the lives of people affected by diabetes.
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Family Fun — Anyone can join a walk, and sometimes the youngest participants are the biggest leaders. Take Cooper, diagnosed with type 1 as a child, who has turned his local walk into a family affair, “Team Cooper was the number one family and friend team and Cooper was the top fundraiser for Chicago last year,” says his mother, Valerie Christensen. Cooper proves that no matter what their age, everyone can make a difference.
Each year thousands of individuals get out and make a difference in their own lives and the lives of others through the simple act of walking. Find out more at
diabetes.org/registernow.
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The dangers of a low salt diet
(BPT) - Salt, or sodium chloride, is essential for life. In fact, no mineral is more essential to human survival than sodium because it allows nerves to send and receive electrical impulses, helps your muscles stay strong, and keeps your cells and brain functioning. However, sodium chloride (salt) is a nutrient that the body cannot produce, and therefore it must be eaten.
The average American eats about 3,400 mg per day of sodium, according to The National Health and Nutrition Examination Survey. You may have heard that this is too much, but according to new research, it may actually be on the low side of the healthy range. A 2014 study, published in the New England Journal of Medicine, tested sodium consumption in more than 100,000 people in 17 countries. The study found that the healthy range for sodium consumption was between 3,000 and 6,000 mg per day. Eating more than 7,000 mg per day of sodium increases your risk of death or cardiovascular incidents, but not as much as eating less than 3,000 mg per day. The low salt diet was significantly more harmful than the high salt diet.
Salt has many health benefits.
The other component of salt, chloride, is also essential to survival and good health. It preserves acid-base balance in the body, aids potassium absorption, improves the ability of the blood to move harmful carbon dioxide from tissues out to the lungs and, most importantly, it supplies the crucial stomach acids required to break down and digest all the foods we eat.
Because the level of salt consumption is so stable, it is an ideal medium to use for fortifying other essential nutrients such as iodine. Iodized salt first produced in the U.S. in 1924 is now used by 75 percent of the world’s population to protect against mental retardation due to Iodine Deficiency Disorders (IDD). Iodine is an essential element in healthy human life, enabling the function of thyroid glands to produce needed hormones for proper metabolism. When children in the womb don’t get enough iodine from their mother, fetal brain development may be impaired. During pregnancy, iodine deficiency can cause a child to develop learning disabilities and mental retardation as well as developmental problems affecting his speech, hearing and growth.
Salt is also a vital component of hydration. After exercise, it is critical to replace both water and salt lost through perspiration during exercise. That is why all athletes make sure they are consuming sufficient salt during and after a workout. Expectant mothers and seniors, in particular, need to guard against under-consumption of salt. Higher-salt diets have also been used successfully to combat chronic fatigue syndrome. Asthma sufferers, particularly in Eastern Europe, are often treated by having the person spend time in salt mines or salt caves. This is because the unique microclimate, containing ultrafine salt particles helps clear the lungs.
Low salt diet myths
Low salt diets can be especially harmful for the elderly. In older people, mild hyponatremia (low sodium concentration) is the most common form of electrolyte imbalance in the blood. Indeed, several recent medical papers found a direct relationship between hyponatremia and unsteadiness, falls, bone fractures and attention deficits. Elderly people on low salt diets often experience lack of thirst which leads to dehydration and they experience loss of appetite that leads to a host of health problems.
Falls are one of the most serious problems for the elderly and about a third of people older than 65 fall at least once every year. Fall-related injuries in the elderly are associated with numerous psychological and physical consequences and are a leading cause of bone breakage and hip fractures, which can lead to complications and permanent disability or death. More than 5 percent of all hospitalizations in people older than 65 years are due to fall-related injuries. Sadly, the research shows that in assisted living facilities where almost all residents are given low-salt diets, the rate of falls and fractures are three times as great as in the normal home environment.
Salt and life expectancy
It is well documented that the Japanese and the Swiss enjoy some of the longest life expectancy rates of anyone in the world. It is less known however, that they also have among the highest rates of salt consumption. A review of peer-reviewed medical research around the world indicates that if people were to actually consume the low levels of salt recommended in the U.S. Dietary Guidelines, they would put their health at risk. Fortunately, most Americans — including the elderly — when left to their own choice consume salt within the healthy range.
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Aging Well Tips
5 simple time-tested tips for aging well
(BPT) - A health renaissance is taking place in America as more people are embracing aging well and being proactive rather than reactive about their well-being. Prevention has become the focus, and many aging Americans are turning to time-tested methods for keeping their bodies and minds healthy so they can live longer, higher-quality lives.
Kristen Johnson, certified personal trainer, registered dietician and nutrition expert at
Daily exercise
“Daily movement is the real fountain of youth. It keeps us healthy from the inside out,” says Johnson.
She notes that quality over quantity is what really matters.
“When it comes to improving overall fitness, high-intensity exercise for a short amount of time may be much more beneficial than low intensity for a long amount of time,” Johnson says. “Research suggests that fat-burning hormones like human growth hormones and testosterone are stimulated by high-intensity exercise, while fat-storing hormones like cortisol may be lowered. Try increasing the intensity and frequency of your exercise, while decreasing the time spent.”
Superfoods
The foods you eat influence how you look and feel, from glowing and confident to lethargic and sick. Selecting foods that people have eaten historically as nutritional powerhouses can help boost overall wellness.
“Superfoods are nutrient-rich foods, such as fruits, vegetables, ancient grains, healthy fats and lean proteins,” says Johnson. “These foods naturally contain high amounts of antioxidants, vitamins and minerals, which all contribute to healthy aging.”
A few to focus on:
* Carrots, squash and sweet potatoes are extremely beneficial for eye and skin health, thanks to high levels of beta-carotene, a type of vitamin A.
* Any brightly colored fruits and vegetables will have an abundant amount of antioxidants, and these help prevent oxidation and cell damage. Examples: raspberries, kale and cabbage.
* Carbohydrates like healthy grains, beans and potatoes help you produce serotonin, a calming and satiety hormone that helps fight stress and anxiety’s negative effects.
Nutrients
Supplements help fill nutritional gaps, especially as the aging body requires greater amounts of certain vitamins and minerals. Johnson points out the importance of omega-3s for aging well.
“Omega-3 fats are essential for getting you healthy from the inside out, all while helping improve hormonal balance, brain health, weight loss and metabolism,” she says. “Omega-3 fats are also extremely helpful for healthy skin, hair and nails.”
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Nordic Naturals Cod Liver Oil. “This contains EPA and DHA, both of which contribute to a healthy heart and brain,” she says. “Cod liver oil also helps improve cellular function, energy and mood. Did you know cod liver oil can actually taste good? Try their delicious orange flavor.”
Sleep
“Chronic lack of sleep is one of the fastest ways to age the human body,” Johnson says. “Lack of sleep can have a huge impact on the appearance of skin, causing fine lines, wrinkles and dark under-eye circles. Not getting enough sleep can also cause your body to release a stress hormone called cortisol.”
She notes that adequate sleep can positively influence cognitive ability, mood, weight loss and skin rejuvenation, so it should be a top priority for an aging-well routine. While the right amount of sleep will vary between individuals, the goal for most adults is around 7 to 8 hours a night.
Social activity
Human interaction can decrease as people age, but it’s more important than ever to form and maintain bonds with others. Participating in social activity is a fun way to enjoy life and reap real health benefits.
“The American Medical Association has noted that stress is the basic cause for more than 60 percent of all human illnesses and diseases,” says Johnson. ‘“When you are socially active and surround yourself with people you enjoy, you may be less likely to feel lonely, unhappy, or unfulfilled, all of which can cause unwanted stress.”
Finally, there’s no need to become overwhelmed; start an aging-well routine by taking one small step and building healthy habits over time. This is what will lead to long-term success.
“Remember that it’s never too late to start living a healthy and happy life,” Johnson says. “Give yourself more reasons to smile and laugh! Did you know research suggests that happy people live longer, healthier and more fulfilling lives?”
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