Exercising Your Mind

Popular Diets

2010-11-30T00:17:00Z

Popular Diets

1. Weight Watchers

Creator: Jean Nidetch

Basic concept: Utilizing a point system, dieters select foods that adhere to his/her particular daily “Winning Points” value. Each food has a point value. Dieters record the number of points they eat at each meal on a pre-printed food journal pamphlet. Dieters may attend a weekly support meeting and receive counseling, health education and fellowship.

2. Lose Twenty- One Pounds in Twenty-One Days

Creator: Roni DeLuz

Basic concept: This diet is based on three concepts: rest, reduce, and rebuild. Dieters choose between a two-day weekend plan, a seven-day plan, or the full 21-day plan, all having a drinking requirement of every two hours. The idea is to cleanse the body by drinking liquids every two hours. Dieters can choose from a number of options including water, homemade soups, fruit/vegetable juices and antioxidant drinks.

3. Cabbage Soup Diet

Creator: Undocumented

Basic concept: The Cabbage Soup Diet plan promises a 10-pound weight loss in one week. Dieters are encouraged to follow the plan for one week at a time. The basic concept is an unlimited consumption of cabbage soup. Other specific foods that must be eaten include, fruit, vegetables, skim milk, and meat. Dieters are also advised to drink a lot of water and avoid alcohol consumption.

4. Five Day Miracle Diet

Creator: Adele Puhn

Basic concept: The philosophy of this diet is to curb cravings by managing blood sugar levels. Managing blood sugar levels will help control appetite and cravings. Dieters typically eat a serving of protein and vegetables at each meal, and are required to eat a crunchy snack two hours after.

5. Slim-Fast

Creator: S. Daniel Abraham

Basic concept: This is a meal replacement liquid diet program. There are five types of Slim-Fast products available: Original, Optima, Low carb, High protein, and Easy-to-Digest.

6. Atkins Diet

Creator: Dr. Robert Atkins

Basic concept: This diet involves restriction of carbohydrates and the unlimited consumption of protein, with little regard to dietary fat. The goal is to force the body to burn fat through ketosis. Ketosis begins when insulin levels are low. Ketosis involves lipolysis (the breakdown of fat during digestion), in which some of the lipid stores in fat cells are transferred to the blood for fuel.

7. Alli Program

Creator: GlaxoSmithKline

Basic concept: Alli is an over-the-counter drug that binds itself to gastric and pancreatic lipases, which helps block the absorption of consumed fat. Twenty percent of consumed fat may be excreted from the body. Alli is not an appetite suppressant.

8. Cambridge Diet

Creator: Dr. Alan Howard

Basic concept: This is a meal replacement liquid diet program. This diet program involves drinking 3 servings of a Cambridge Diet formula each day with or without food. The three servings provide protein, carbohydrates, fat, fiber and the daily-requirement of vitamins and minerals.

9. Biggest Loser Diet

Creator: The Biggest Loser, NBC

Basic concept: This is a low-calorie diet based on the Biggest Loser pyramid of 4-3-2-1 (four servings of fruits and vegetables; three servings of lean protein; two servings of whole grains; and one "extra"). Whole fruits and vegetables are preferred over juices or dried fruits. Foods should be eaten raw or prepared simply, without extra fats.

10. Jenny Craig

Creator: Jenny Craig

Basic concept: This diet program promotes its prepackaged frozen meals. Nutritionally, they reflect the 2005 Federal guidelines and USDA food pyramid, and contain 50% to 60% carbohydrate, 20% to 25% protein, and 20% to 25% fat. Clients can supplement meals with fresh fruits and vegetables, whole grains, and reduced-fat dairy products. Non-starchy vegetables may be consumed in unlimited amounts.

11. LA Weight Loss

Creator: Harold Katz

Basic concept: Non-diet philosophy. This program teaches food in moderation. The diet plan is customized to include appropriate portions of proteins, vegetables, fruits, starches, fats, dairy and LA Lites. LA Lites are soy-protein bars.

12. Nutrisystem

Creator: Harold Katz

Basic concept: Dieters may choose from 120 entrees and desserts that are designed to be well balanced in protein, fat, and "good" carbohydrates. This diet is made up of the traditional food breakdown of 55% carbohydrates, 25% protein, and 20% fat. Dieters are asked to supplement the plan with 6 servings of fruits and vegetables each day. This is a five meal–a-day food plan. The food is delivered by a parcel delivery service.

13. Medifast

Creator: William Vitale

Basic concept: This diet involves low calorie, high protein meal replacements eaten every 2-3 hours, six times a day. The most popular version (1000 calories) comprises 5 meal replacements and one "real" meal containing a lean protein, vegetables and salad. Medifast claims to be a low-fat, low-carb, low-calorie diet plan that allows the typical dieter to remain healthy while losing weight.

14. Optifast

Creator: Novartis Medical Nutrition Corporation

Basic concept: This program is commonly offered as a 26-week plan, including 12 weeks or more of complete meal replacement, up to 6 weeks of transition to solid food, concluding with a regular diet to be maintained thereafter, and features up to 20 weeks of nutritional and behavioral counseling. To participate in Optifast, you must first complete a preliminary medical exam.

15. Mediterranean Diet

Creator: Dr. Walter Willett

Basic concept: There are many Mediterranean diets. The primary concept of each is a high consumption of fruits, vegetables, bread, cereals, potatoes, beans, nuts and seeds. Olive oil is an important monounsaturated fat source. Dairy products, fish and poultry are consumed in low amounts, and little to no red meat is consumed.

16. 3-Day Solution

Creator: Laura Mellin

Basic concept: This plan is based on the 1-2-3 eating system. It is made up of 40 percent carbohydrates, 30 percent protein and 30 percent fat. The program provides recipes, menus, and suggestions for restaurant substitutions. This is a short term, 4-6 pound weight loss program.

17. The Zone

Creator: Barry Sears

Basic concept: This diet centers on a "40:30:30" ratio of calories obtained daily from carbohydrates, proteins, and fats, respectively. It is considered to be a low-carb diet. Sears says, “Eat as much protein as the palm of your hand, as much nonstarchy raw vegetables as you can stand for the vitamins, enough carbohydrates to maintain mental clarity because the brain runs on glucose, and enough monounsaturated oils to keep feelings of hunger away."

18. South Beach Diet

Creator: Arthur Agatston and Marie Almon

Basic concept: The South Beach Diet is relatively simple in principle. It replaces "bad carbs" with “good carbs” and "bad fats" with "good fats." The South Beach diet bans unhealthy fats but strongly promotes healthy ones. Dieters are not required to count carbohydrate calories. The diet basically focuses on foods with a low glycemic index. The diet discourages the consumption of trans-fats and saturated fats. It embraces fats derived from lean meats, nuts and fish, because of the omega 3 fatty acids contained within them.

Joint Support

2010-11-30T00:15:00Z

Joint Support

Joint Support is a nutritional formula, designed to improve joint function and strengthen cartilage, ligaments, muscles and tendons. The most common ingredients used in joint support supplements are glucosamine, chondroitin sulfate and methylsulfonylmethane.

Glucosamine is a combination of glucose and amino acids, known as “amino sugar”. Oral glucosamine is commonly used for the treatment of osteoarthritis. Since glucosamine is a precursor for glycosaminoglycans (a component of joint cartilage), supplemental glucosamine may help to rebuild cartilage and treat arthritis. Since the body's natural glucosamine is used to make and repair joint cartilage, incorporating a glucosamine supplement is thought to help repair damaged cartilage by augmenting the body's supply of glucosamine. Glucosamine is not available from any primary food source. A typical dosage of supplemental glucosamine is 1,500-2,000 mg per day.

Chondroitin Sulfate is a major component of ECM (extracellular matrix or connective tissue), and is important in maintaining the structural integrity of tissue. Chondroitin sulfate is a major component of all cartilage. Loss of chondroitin sulfate will cause the development of osteoarthritis. A typical dosage is 800–1,200 mg per day.

Methylsulfonylmethane, also known as MSM, is a naturally occurring sulfur compound found in fresh fruits and vegetables, milk, fish, and grains. It is commonly used to treat inflammation, fibromyalgia, arthritis, and joint pain. In addition, it can strengthen joints, balance blood flow, and improve muscle contraction and mobility. A typical dosage is 500-1,000 mg per day.

Glycemic Index

2010-11-30T00:13:00Z

Glycemic Index

The glycemic index (GI) is a measuring tool by which carbohydrates are ranked based on their effects on blood sugar. Utilizing a 100-point system, foods are ranked in accordance to the amount of glucose they release into the bloodstream within two hours of consumption. The theory behind the Glycemic Index is to help individuals minimize insulin-related concerns by identifying and avoiding foods that have the greatest effect on blood sugar. For individuals who do not have diabetes, consuming foods ranked higher on the GI can be beneficial. There are situations when a rapid increase in blood sugar (and the corresponding increase in insulin) helps move glucose into muscle cells, where it aids tissue repair. Also, certain foods higher on the GI can help provide quick energy during athletic events. However, it is generally more desirable to choose foods ranked lower on the GI because insulin levels should be kept relatively constant. If blood sugar increases to rapidly, the pancreas secretes too much insulin into the bloodstream. Insulin is needed to keep blood sugar levels from rising too high, but secreting too much insulin over time can increase body fat, adversely affecting body composition. In contrast, the consumption of low-glycemic index foods results in lower, sustained blood glucose and insulin levels, which is ideal for a healthy lifestyle.

The Food Pyramid

2010-11-30T00:10:00Z

The Food Pyramid

In 2005 the USDA redesigned the Food Pyramid to incorporate individual lifestyle into the daily selection of food choices for healthy living. The food groups (grains, vegetables, fruits, milk, meat and beans) remain unchanged; however, the parameters of selecting those foods have been modified. For example, it is now recommended that Americans with inactive lifestyles consume less than individuals with active lifestyles. In addition, the significance of oils is now addressed in the Food Pyramid. There are six topics (activity, moderation, personalization, proportionality, variety, and gradual improvement) the new pyramid incorporates to illustrate how diet and activity work together in establishing a new healthy lifestyle.

The Food Groups and Oils

Grains

Grains are foods that are made from wheat, rice, oats, cornmeal, barley or any other cereal grain products. Examples of grains include: breads, pastas, oatmeal, breakfast cereals, tortillas and grits.

The grains are divided into two categories, whole grains and refined grains:

· whole-wheat flour

· bulgar (cracked wheat)

· oatmeal

· whole cornmeal

· brown rice

The refined grains have been processed to remove the bran and germ. This adds to the shelf life of the grain and gives it a finer texture. Unfortunately, through this milling process the dietary fiber, iron and B vitamins are also removed. Refined grains include:

· white flour

· de-germed cornmeal

· white bread

· white rice

Vegetables

The vegetable food group consists of any vegetable or 100% vegetable juice. Foods may be consumed raw or cooked, fresh or frozen, dried, whole or mashed. Vegetables are divided into 5 categories that include: dark green vegetables, starchy vegetables, orange vegetables, beans and peas; along with other vegetables such as artichokes, asparagus, green beans, onions, squashes, cauliflower and celery.

Fruits

The fruit group consists of any fruit or 100% fruit juice. Foods may be consumed fresh, canned, frozen, dried, whole, or pureed. Examples of this food group include: apples, oranges, bananas, avocados, berries, melons, peaches and pears.

Milk

The milk group consists of all fluid milk products and many foods that are made from milk. Examples of this food group are: milk, yogurt, cheese, pudding and ice cream. Food choices should be low in fat or fat-free. Only milk products that maintain high calcium content are considered part of this group. Foods that have little calcium remaining are not part of this group such as, cream cheese, cream or butter.

Meat and Beans

The meat and bean group consists of all foods made from meat, poultry, fish, dry beans or peas, eggs, nut and seeds. Dry beans and peas are part of this group and the vegetable group. Meat and poultry choices should be low in fat and lean. Fish, nuts and seeds contain healthy oils, so these foods should be selected over meat or poultry. Examples of this food group are: beef, pork, lamb, veal, chicken, turkey, fish or shellfish, eggs, beans or peas and nuts/seeds.

Oils

The “oils” group consists of oils that are liquid at room temperature, such as vegetable oils or seed oils. Examples of this group include: canola oil, corn oil, olive oil, avocado oil, grape seed oil, sunflower oil or fish oils. Some foods are in this group and include: mayonnaise, certain salad dressings and margarines with no trans fats.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources do not contain cholesterol. However, coconut oil and palm oil are high in saturated fats and therefore should be considered solid fats. Solid fats are solid at room temperature, like butter and shortening. These fats come from animal foods or vegetable oils that have been hydrogenated (a process that adds hydrogen). Solid fats include: butter, beef fat, chicken fat, pork fat, stick margarine and shortening.

The New USDA Food Pyramid Symbol

The New Pyramid was developed to give Americans a new personalized approach to healthy eating and physical activity. The new symbol is designed to remind consumers of the importance of making healthy food choices and encourage an everyday active lifestyle. There are six topics represented in the New Pyramid, which include: activity, moderation, personalization, proportionality, variety, and gradual improvement.

Activity

The "person" climbing the steps represents activity, as a reminder of the importance of daily physical activity.

Moderation

In the pyramid, the food groups narrow from the bottom to the top, which represents moderation. Foods that are nutrient dense with little or no solid fats or added sugars should be selected more often. The narrowing of the food pyramid represents foods that have added sugars and solid fats. The more active a person is, the more these foods may be consumed.

Personalization

The steps, the new slogan and the URL represent personalization. Every individual can search the website to find the right foods for his/her general lifestyle.

Proportionality

The different widths of each food group band represent the proportions of foods that should be selected.

Variety

The different colors of each food group band represent variety. They represent the 5 food groups of the Pyramid and the oils. Daily selections from each food group are important for good health.

Gradual Improvement

The new symbol is designed to encourage gradual improvement, suggesting that you can take small necessary steps to improve your diet and lifestyle each day.

Dietary Guidelines

The latest Dietary Guidelines for Americans offer science-based advice on food and physical activity as they relate to health. Healthy diets as described by the new Dietary Guidelines are:

· An emphasis on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

· Includes lean meats, poultry, fish, beans, eggs, and nuts; and

· Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

It is important to note that these guidelines are for the general public over 2 years of age. These recommendations are not for therapeutic diets or specific health conditions. Individuals should consult a health care provider for specific health conditions.

Eating Disorders

2010-11-30T00:03:00Z

Eating Disorders

Eating disorders involve serious disturbances in how a person eats and what a person chooses to eat. Typically, one develops an eating disorder as a result of extreme concern over body shape or weight. There are several types of eating disorders:

Anorexia Nervosa

Any person abnormally sensitive about being perceived as fat, or has a fear of becoming fat, may be susceptible to anorexia nervosa. An estimated 4 percent of females suffer from anorexia nervosa in their lifetime. Symptoms of anorexia nervosa include:

* Resistance to maintaining normal body weight.

* Intense fear of gaining weight or becoming fat, even though underweight.

* Denial of health risks associated with low body weight.

* Infrequent or absent menstrual periods (in females who have reached puberty).

Bulimia Nervosa

Men and women who live with bulimia seek out binge and purge episodes. Typically, when alone, they will eat a large quantity of food as quickly as possible and then seek to expel the food by taking laxatives or self-induced vomiting. Symptoms of bulimia nervosa include:

* Recurrent episodes of binge eating.

* Recurrent inappropriate compensatory behavior in order to prevent weight gain, such as self-induced vomiting or misuse of laxatives, diuretics, enemas, or other medications (purging); fasting; or excessive exercise.

* The binge eating and inappropriate compensatory behaviors both occur, on average, at least twice a week for 3 months.

* Obsessive feelings of being and/or appearing overweight.

Compulsive Overeating

People suffering with compulsive overeating have an "addiction" to food. Compulsive overeating is almost always related to one’s emotional state.

Binge Eating Disorder

Individuals who suffer from binge eating may have a combination of symptoms similar to those of compulsive overeaters and bulimia. Reasons for binge eating can be similar to those of compulsive overeating. Symptoms of binge-eating disorder include:

* Recurrent episodes of binge eating.

* Eating much more rapidly than normal.

* Eating until feeling uncomfortably full.

* Eating alone.

Eating disorders are not due to a lack of will or a particular attitude toward food; rather, they are treatable medical illnesses in which certain maladaptive patterns of eating take control of one’s eating habits. Eating disorders frequently co-occur with other psychiatric disorders such as depression, substance abuse, and anxiety disorders. In addition, people who suffer from eating disorders can experience a wide range of physical health complications, including serious heart conditions and kidney failure, which could lead to death.

Digestion

2010-11-29T23:59:00Z

Digestion

Digestion is a process whereby the body prepares food for absorption into the blood stream. The digestive system is a series of organs joined together that begin at the mouth and end with the anus. They include the mouth, esophagus, stomach, small intestine, colon, rectum and anus. Other organs such as the salivary glands, pancreas, liver and gallbladder are involved in the digestive process but are not, anatomically, considered to be part of the digestive system.

The Flow of Food within the Digestive Tract

Mouth

Mastication (chewing of food) is the first stage of digestion. Mastication initiates digestion by breaking down large aggregates of food and stimulating the release of digestive enzymes contained within the saliva of the mouth. Tiny glands along the upper digestive tract are embedded in the mucosa lining. These glands secrete digestive enzymes that catalyze the breakdown of starches and fats.

Esophagus

Before the food enters the stomach, it first passes through a gullet that connects the mouth to the stomach, called the esophagus. The esophagus is important, because it serves as an air lock to prevent back flow of partially digested foods and stomach acids back into the throat and mouth. GERD (Gastroesophageal reflux disease) is a condition where the lower esophageal sphincter (LES – a valve between the esophagus and the stomach) is not functioning effectively. Individuals with GERD experience a spontaneous "rise up" of stomach acid and food contents into the esophagus. This leads to heartburn or acid indigestion.

Stomach

The esophagus opens into the stomach, where proteins are broken down into small peptides. The high acid content of the stomach is crucial for digestion and protecting the body from bacteria or toxins present in food, by acting as a decontamination chamber. Ingested food is stored in both the fundus (top of the stomach) and the body of the stomach. Once food enters into the stomach, hydrochloric acid (HCl) is secreted from the gastric fundal mucosa (lining of the stomach). HCl denatures proteins and activates the enzyme pepsinogen, which becomes pepsin. Pepsin then hydrolyzes the denatured proteins, resulting in several small peptides. Fats are also hydrolyzed in the stomach, but at this point they are partially broken down from their exposure to lipase in the saliva.

The "grinding" of food occurs in the antrum (lower part of the stomach). The antrum secretes gastrin (enzyme that regulates acid production) and controls the amount of food released into the intestine by way of the pyloric spinchter. Once the food-acid-enzyme mixture (chyme) enters the intestine; secretin and cholecystokinin are released, which in turn stimulates the pancreas to secrete pancreatic enzymes into the lumen (the lining) of the duodenum (the first segment of the small intestine).

Small Intestine

The small intestine allows the body to maximize digestion and absorption because it has an expanded surface area with inner folds called plicae, villi and mircovilli. This high degree of folding enhances its ability to absorb nutrients. The duodenum is the neutralization chamber where the chyme is mixed with the pancreatic juices. The pancreatic juices include: bicarbonate along with enzymes that digest proteins (trypsin, chymotryosin, carboxypeptidase, and elastase), enzymes that digest fats (lipase and phospholipase), and amylase (enzyme that digest carbohydrates).

The jejunum (middle section of the small intestine) is where most nutrients are absorbed. Amino acids, as well as most vitamins and minerals, are absorbed in the jejunum. A few nutrients, like iron and calcium, are absorbed in the duodenum. Active fat absorption occurs in the duodenum and the jejunum. Before fat can be transported into the body and absorbed, it must first be solubilized and aggregated into small fat droplets, called miscelles. Bile, produced by the liver (and stored in the gall bladder), acts to solubilize fat. This process is particularly important for the absorption of fat-soluble vitamins (vitamins A, D, E, and K), and for cholesterol absorption. Most starch is digested in the duodenum and jejunum, the first and second segments of the small intestine.

The ileum is the end of the small intestine. It is where the digestion of nutrients is completed and bile salts are reabsorbed. Roughly 90 percent of the nutrients have been removed from most foods at this point.

The Large Intestine

The large intestine does not play a significant role in the digestive process of most foods, but it is important in the conservation of sodium and water. However, the food that does make it into the large intestine is primarily fiber. The large intestine is home to an ecosystem of bacteria called probiotics (pro-life) that can ferment much of this fiber and produce many nutrients necessary for a healthy colon. Colonic fermentation produces a series of short-chain fatty acids that are important in removing free radicals and promoting proper function.

Probiotics include the bifidobacteria and lactobaccillus genuses. Probiotic bacteria keeps pathogenic (disease-promoting bacteria) from colonizing within the colon. Certain fibers in food, called prebiotics, specifically support probiotic bacteria. Prebiotics include such molecules as inulin and fructooligosaccharides, (which are found in chicory and Jerusalem artichoke), and may include some other carbohydrates such as galactooligosaccharides, arabinogalactans, and arabinoxylans, which are found in soy, rice fibers, and in larch tree extracts.

Rectum and the Anus

The rectum and the anus allow for controlled elimination of stool.

Body Composition

2010-11-29T23:57:00Z

Body Composition

The body is composed of water, protein, fat, and minerals. Methods that determine body composition essentially estimate body fat and lean body mass. Because body fat is the most variable constituent in the body, there are several methods available to help estimate the total amount of body fat (essential fat and stored fat) in relation to fat free mass (muscles, bones, ligaments, tendons, and internal organs). There are two indexes, widely used by industry professionals, to help estimate body composition: the BMI (Body Mass Index) and the FFMI (Fat Free Mass Index). Unlike the BMI, which compares height to weight, the FFMI takes into account the amount of muscle mass a person has and instead, relates that to his/her height.

In the fitness industry, the most common method of determining body composition is a measurement caliper, which measures the thickness of subcutaneous fat in various places on the body. Another method is BIA (bioelectrical impedance analysis or impedance machine), which uses the resistance of electrical flow through the body to estimate body fat.

A more accurate method of determining body fat is the usage of a Body Fat Hydrostatic Water Tank. This method basically configures the body’s buoyancy capability and determines muscle mass accordingly.

A newer form of measuring body composition is called ADP (air displacement plethysmography). Air-displacement plethysmography is a non-invasive procedure that requires very little technical expertise, as opposed to the procedures required for hydrostatic weighing. ADP requires a single fiberglass unit composed of two chambers. The test chamber accommodates the subject during testing and the reference chamber contains instrumentation for measuring changes in pressure between the two chambers. The volume of the test chamber is determined by pressure changes precipitated between the test chamber and reference chamber by a moving diaphragm mounted on the common wall between the chambers. The pressure ratio relationships between the chambers are inversely related and are characterized by Boyle's Law. Boyle's Law (named after physicist Robert Boyle) describes the inversely proportional relationship between the absolute pressure and volume of a gas, if the temperature is kept constant within a closed system.

Body Composition is also estimated by using cross-sectional imaging methods, such as MRI (magnetic resonance imaging) and CT (computed tomography). Since MRI and CT give the most precise body composition measures to date, many pharmaceutical companies utilize them to estimate body composition before and after drug therapy, especially in drugs that might effect a patient’s body composition.

Body Mass Index

2010-11-29T23:53:00Z

Body Mass Index

Body Mass Index (BMI) is an assessment of body weight relative to one's height. An elevated BMI has increased risk factors for many diseases, such as cancer, hypertension, diabetes mellitus, hypercholesterolemia, and atherosclerosis. Also, a higher BMI may increase the risk for a premature death. A healthy BMI is 21.0 – 24.9 kg/m. A BMI of at least 25 kg/m indicates obesity and an increased health risk. A BMI of 30.0 kg/m indicates grade II obesity, while 40.0 kg/m and greater is morbid obesity.

Body Mass Index (BMI) can easily be used to help establish a client's fitness program, because it is simple to administer and the results are generally reliable. The BMI may not apply to some individuals with above normal muscle mass, such as bodybuilders.

BMI is the preferred body composition assessment for the obese population. Fat calipers lose their accuracy with large skin folds and variance in fat density. Bio-impedance and near-infrared typically underestimate body fat percentage in this population. Although the BMI doesn't account for body fat percentage, it is not necessary because excess body fat is already known in the obese.

BMI correlates with body fat. The relation between body fat and BMI differs with age and gender. Women are more likely to have a higher percentage of body fat than men with the same BMI. Older adults may have more body fat than younger adults with the same BMI. For personal trainers, it is important to remember that athletes/bodybuilders may register a high BMI because of increased muscularity, not increased body fat.

BMI measures your weight in relation to your height, and is closely associated with measures of body fat.

The chart above applies to all adults. The higher weights in the normal range apply to people with more muscle and bone, such as men. Even within the normal range, weight gain could increase the risk for health problems.

Importance of Nutrition with Age

2010-11-29T23:47:00Z

(Seniors/Aging)- Importance of Nutrition with Age

As the body ages, it goes through physiological changes. These changes, whether genetic or caused by external factors (illness, trauma, socioeconomic conditions, etc.) will impact the quality of one’s life. Proper nutrition becomes increasingly important as we age. Maintaining or introducing a well balanced diet with a variety of foods helps reduce some of the risks associated with aging such as heart disease, diabetes, stroke and osteoporosis. It is important to include the daily requirement of calcium, fiber, iron, protein, vitamin A, vitamin C, and folate. It is also a good idea to have a diet low in salt and fat. The consumption of plenty of fruits, vegetables and fiber is highly recommended. It is also recommended that individuals focus on nutrient-dense foods that help reduce calories. Good nutrition benefits the body by slowing some of the natural aging processes, such as bone or muscle loss, macular degeneration, loss of mental acuity, hormonal changes, loss of hearing and weakened or painful joints.

Nutritional Summary

· A good variety of food helps the aging remain healthy.

· Include calcium, fiber, iron, protein and vitamins A, C and folate.

· Eat nutrient-dense foods to reduce the amount of calories consumed per day.

· Reduce the portion size of each meal when appropriate.

· Reduce sodium and fat intake.

· Eat plenty of fruits, vegetables and fiber.

Physiological Changes

Osteoporosis (Loss of Bone Density)

Osteoporosis is a condition characterized by the reduction of bone density. Osteoporosis causes bones to become weak and fragile. Bone fractures, particularly in the hip and smaller bones, are a major concern with aging individuals with untreated osteoporosis. Individuals at risk of osteoporosis or low bone mass either lack or are deficient in calcium and/or vitamin D. It is recommended that aging adults supplement their daily diet with calcium (1000 mg/day to 1500 mg/day) depending on age, gender and medical condition. Vitamin D (400 IUs to 600 IUs, depending on age) aids the body in the absorption of calcium. Weight-bearing exercises are also beneficial in preventing osteoporosis and low bone mass.

· 1000 mg to 1500 mg per day of calcium

· 400 IUs to 600 IUs per day of vitamin D

Sarcopenia (Loss of Muscle Mass)

As the body ages, it’s ability to regenerate new protein decreases, which leads to a reduction of lean body mass or sarcopenia (the loss of skeletal muscle mass). It has been estimated that there is about a 35% to 40% loss of muscle mass between the ages of 20 to 80. The prevalence of sarcopenia is about 27% in men and 23% in women. The effects of sarcopenia are not as pronounced as in osteoporosis, but it can lead to the loss of mobility and strength, which increases the risk of falling.

Supplementing the diet with 400 IUs to 1000 IUs of vitamin E (depending on age) can help reduce the loss of muscle mass. Vitamin E is an antioxidant that destroys free radicals, known to reduce protein production. Incorporating creatine supplementation (3 –5 grams) is suggested because it can help the body produce strength. It is recommended that aging individuals take 1000 mg of carnosine each day to maintain the regeneration of muscle tissue. Carnosine, an amino acid compound, is found in high concentrations in skeletal muscle and acts to protect the muscle because it destroys free-radicals. To negate the effects of sarcopenia, a reduced calorie diet is also recommended, to help avoid large gains in body fat.

· 400 IUs – 1000 IUs of vitamin E per day

· 3000 mg to 5000 mg of creatine per day

· 1000 mg/day of carnosine

Decreased Metabolic Rate

The loss of lean body mass significantly impacts the body’s metabolic rate. There is a direct correlation of low lean body mass to low basal metabolic rate (BMR). The body’s metabolic rate declines proportionately with the decline of protein tissue, which leads to an increase in body fat.

To avoid weight gain, it is important to reduce caloric intake and increase physical activity.

Stiff, Painful or Swollen Joints (Arthritis)

Arthritis is inflammation of the joints resulting from a disease, an infection, or a genetic defect. This includes a variety of inflammatory joint diseases such as osteoarthritis, rheumatoid arthritis, and juvenile rheumatoid arthritis. Arthritis is often an inevitable part of the aging process. About one in five adults (over 46 million Americans) experiences arthritic symptoms. Early and aggressive management of arthritis can greatly reduce complications.

Glucosamine sulfate is currently being used to treat the effects of arthritis. Glucosamine is a natural compound found in healthy cartilage. As we age, the body produces less glucosamine, which leads to stiff or painful joints. Glucosamine sulfate is a normal constituent of glycosaminoglycans found in cartilage matrix and synovial fluid. In addition to glucosamine sulfate, chondroitin sulfate is used as a treatment for arthritis. Chondroitin sulfate is a sulfated glycosaminoglycan found in connective tissue. It acts as a powerful antioxidant and anti-inflammatory agent and is essential for normal joint function. As we age, the body produces less chondroitin, and joint function is reduced. Chondroitin supplementation can increase cartilage synthesis and improve joint function.

Vision Loss

In the aging population, vision loss is a major health care concern. In fact, one in three adults experiences some form of age-related vision loss over the age of 65. The most common causes of vision deterioration are attributed to:

Macular Degeneration – is when damage occurs to the macula (a small area at the back of the eye needed for focusing on fine detail). There is no cure for macular degeneration, but the risks can be lowered by good nutrition.

Glaucoma – is an increase in fluid pressure in the eye that results in damage to the optic nerve and visual field loss. Glaucoma often goes undetected because the initial stages are asymptomatic. It is, therefore, recommended that anyone above the age of 65 have regular glaucoma screening. Early detection and treatment of glaucoma is the most effective means of controlling the disease.

Cataract – is a clouding of the lens that leads to impaired vision. Because the lens is made up of water and protein, it is susceptible to the reduction in protein synthesis. Thus, as we age, the protein in the lens tends to clump together. This condition is worsened by diabetes.

Diabetic Retinopathy – is damage to the blood vessels of the retina that can lead to severe vision loss or blindness. Between 40% to 45% of individuals diagnosed with diabetes have some form of diabetic retinopathy. The best preventive measures of this disease are to control blood sugar levels, blood pressure and cholesterol.

To help in the prevention of age-related vision loss, a diet high in fruits and vegetables (especially dark leafy greens that are high in antioxidants and zinc) is recommended. Avoid high amounts of saturated fats and sugars, as they may increase the risk of eye disease. Eating fish helps to provide the body with Omega-3 fatty acids, which helps to lower cholesterol. Lutein (found in dark, leafy vegetables) is an antioxidant and can help protect the eye from free-radical damage.

Hearing loss

Hearing loss is one of the most chronic health conditions that effect older adults. It is estimated that more than 2 million adults, over the age of 70, experience hearing loss but more than 90% of adults experience hearing loss to some degree. There are three types of hearing loss:

Conductive hearing loss- is when sounds are not processed along the neural pathways properly. Low-level sounds are not heard. This is usually caused by ear infection or earwax.

Sensorineural hearing loss- is when there is structural damage to the nerve pathways or the middle ear. This is usually caused by age or loud noises.

Mixed hearing loss- is a combination of conductive and sensorineural hearing loss.

Reduced exposure to loud noises, such as music or television, can help prevent hearing loss.

Hearing Loss- Risk Reduction Nutritional Recommendations:

Vitamin A- helps avoid loss of sensory function. Vitamin A is believed to reverse some of the effects of hearing loss.

Vitamin B complex- is important in preserving nerve function, reducing neuron loss and reducing ear pressure.

Carnitine- is important in the absorption of B-vitamins.

Vitamin C- helps lower the damage of the cochlear hairs (hairs of the ear that vibrate to form sounds).

Vitamin D- is important in reducing sensorineural hearing loss.

Cysteine- helps to protect the cells of the inner ear.

Reduced Mental Acuity

Memory lapses are a normal part of aging. Fortunately, there are many ways to slow or prevent the onset of memory loss and improve cognitive skills. Memory is a multifaceted cognitive process that is classified by time (short-term vs. long term) and by the type of information that needs to be processed. The brain processes memory in three different stages:

Acquisition - is when new information is received along the neural pathways. It is important to focus on this new information or it will not be stored.

Consolidation - is when the hippocampus (primitive structure in the brain) is signaled to store the information into long-term memory.

Retrieval - is when the brain needs to recall stored information.

As we age, the hippocampus becomes vulnerable to deterioration. This affects how information is retained. In addition, neurons are lost, which affects ones ability to process information. Lastly, because of the loss of organ function there is a trickle down effect, leading to decreased blood flow to the brain, which lowers the body’s ability to process nutrients required for brain activity. The summation of these changes leads to a “slowing” in the body’s ability to absorb, store and retrieve information.

To prevent memory loss, it is important to maintain a good diet and exercise regularly. A diet rich in antioxidants and B vitamins (especially B-12) is important because they help reduce structural loss to neurons. It is important to avoid foods high in saturated fats and trans fats to keep cholesterol levels down and reduce the risk of stroke.

Age-Related Hormonal Changes

The most clinically important hormonal changes are:

Sex Hormones – Women have a decrease in estrogen and progesterone. Testosterone levels tend to fall in men.

Pancreas – The pancreas begins to secrete greater concentrations of insulin and becomes less glucose tolerant.

Urinary System – The body produces lower levels of vasopressin (vasodilator involved in renal blood flow). Urine production is increased due to a rise in atrial natriuretic peptide levels, which may contribute to nocturia (the need to get up during the night to urinate).

Growth Hormone – Production of growth hormone decreases as one ages. This condition leads to a decrease in lean body mass that, in turn, leads to increased body fat.

To minimize the effects of age-related hormonal changes, it is recommended that maturing adults eat 5-6 small meals a day to help balance blood sugar levels and insulin levels. It is important to maintain a diet high in protein to support hormone secretion.

Special Populations: Pregnancy

2010-11-29T23:45:00Z

Pregnancy

This section primarily focuses on which types of nutrition pregnant women should consider avoiding. A pregnant woman should receive specific nutritional consultation from her doctor.

Seafood

Seafood is a great source of omega-3 fatty acids and iron, in addition to being a good source of protein. However, fish and shellfish may contain potentially dangerous levels of mercury. Excessive mercury consumption may damage a baby's developing nervous system. Mercury from fish that gets into the bloodstream of a fetus can also lead to learning disabilities, developmental delays, and other serious health problems. In March 2004, the EPA (Environmental Protection Agency) and the FDA (Food and Drug Administration) advised women who may become pregnant, women who are pregnant, women who are nursing, and young children to avoid eating types of fish known to have higher levels of mercury, such as swordfish, shark and king mackerel.

Red Meat and Poultry

To prevent food-borne illness, all meat should be fully cooked. Avoid rare steaks and hamburgers. Hot dogs and deli meats should be consumed with caution because these foods are sources of a rare, but potentially serious, food-borne illness known as listeriosis.

Dairy Products

Avoid all dairy products that contain unpasteurized milk. Common unpasteurized products are brie, feta, camembert and blue cheese. Avoid Mexican-style cheeses, such as queso blanco, queso fresco, queso de hoja, queso de crema and queso asadero.

Caffeine

Caffeine can affect a baby's heart rate and breathing. A study published in the March 2008 issue of the American Journal of Obstetrics and Gynecology, showed that pregnant women who consumed 200 mg or more of caffeine a day had double the risk of miscarriage compared to those who had no caffeine. A recent Denmark study discovered that the risk of stillbirth more than doubled in women who drank eight cups or more of coffee, compared with non-coffee drinkers.

Herbal tea

The concern with consuming non-caffeinated herbal teas during pregnancy is due to the lack of data available on most herbs and their effects on a developing fetus. It is believed that some teas can cause contractions.

Ginger root (Likely Safe) -Helps relieve nausea and vomiting.

Lemon Balm (Likely Safe) - Helps relieve irritability, insomnia, and anxiety.

Peppermint Leaf (Likely Safe) – Helps relieve nausea/morning sickness and flatulence.

Red Raspberry Leaf (Likely Safe) – Known to help decrease nausea and ease labor pains.

Alcohol

Avoid drinking alcohol.

Special Populations: Osteoporosis

2010-11-29T23:43:00Z

Osteoporosis

Osteoporosis is a condition characterized by the reduction of bone density. An individual can have osteoporosis without knowing it because there are often no symptoms. Individuals may not be aware of their condition until after they suffer a bone fracture. Osteoporosis causes bones to become weak and fragile. Bone fractures, particularly in the hip and smaller bones, are a major concern with older individuals with untreated osteoporosis. A fracture that occurs during the course of normal activity is called a stress fracture. Hip fractures are one of the most common occurrences and are typically the result of a fall. With osteoporosis, hip fractures can occur as a result of trivial accidents. Hip fractures do not often heal well because of poor bone quality. Fractures of the spine can cause severe "band-like" pain that radiates from the back and down the side. Over time, repeated spine fractures can cause chronic lower back pain as well as loss of height or cause the spine to curve (dowager hump).

Normal bone is composed of protein, calcium and collagen. Bones that are affected by osteoporosis can break with relatively minor injury, unlike healthy bones. Fractures can be either in the form of cracking (as in a hip fracture), or collapsing (as in a compression fracture of the vertebrae of the spine). The spine, hips, and wrists are common areas of bone fractures from osteoporosis, particularly in older individuals.

The Importance of Nutrition

To build healthy bones, one must consume an adequate daily supply of calcium and Vitamin D. However, incorporating daily dosages of calcium or Vitamin D supplements alone are not sufficient treatments, and should not be considered an alternative to prescribed osteoporosis medication. Menopause, for example, can cause a rapid loss in bone density, and simply taking vitamin supplements will not effectively treat it.

Calcium, stored in bones and teeth, is the most abundant mineral in the body. Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages throughout the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital, bodily processes function efficiently. Bones constantly resorb and deposit calcium into newly developed bone structures. The ratio between bone resorption and deposition changes as individuals grow older. During childhood, there is a higher amount of bone formation and far less breakdown. In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds formation, resulting in bone loss and increased risk for osteoporosis.

Vitamin D is important for maintaining bone strength. Vitamin D also helps the absorption of calcium from the intestines. A lack of Vitamin D may cause osteomalacia (softening of the bones due to defective bone mineralization), which further weakens the bones and increases the risk of fractures. Vitamin D has been shown to increase bone density and decrease fractures in older postmenopausal (not premenopausal) women. Vitamin D comes from both diet and exposure to sunlight.

The Food and Nutrition Board of the Institute of Medicine has recommendations:

Calcium

The total daily intake of calcium should not exceed 2000 mg.

800 mg/day for children ages 1 to 10.

1000 mg/day for men; premenopausal women; and postmenopausal women also taking estrogen.

1200 mg/day for teenagers and young adults ages 11 to 24.

1200mg to 1500 mg/day for pregnant and nursing mothers.

1500 mg/day for post menopausal women not taking estrogen.

There is approximately 300 mg of calcium in an unce glass of milk.

There is approximately 450 mg of calcium in 8 ounces of plain yogurt.

There is approximately 200 mg of calcium in 1 ounce of cheese.

There is approximately 1300 mg of calcium in 1 cup of cottage cheese.

There is approximately 300 mg of calcium in 8 ounces of calcium-fortified orange juice.

Vitamin D

200 IU daily for men and women 19 to 50 years old

400 IU daily for men and women 51 to 70 years old

600 IU daily for men and women 71 years and older

Individuals with diagnosed osteoporosis are advised to ensure 400 IU twice per day.

Osteoporosis and Low Bone Mass in Women

The number of women age 50 and older who have osteoporosis, or are in the developmental stages, will increase from almost 30 million in 2002 to over 35 million in 2010 and to approximately 41 million in 2020. Women with low bone mass were estimated at almost 22 million in 2002, almost 26 million in 2010 and over 30 million in 2020.

Osteoporosis and Low Bone Mass in Men

Men with osteoporosis and low bone mass totaled over 14 million in 2002. This figure is expected to increase to over 17 million in 2010 and to well over 20 million in 2020.

Special Populations: Obesity

2010-11-29T23:41:00Z

Obesity

Obesity is a chronic condition defined by excess body fat. Body fat is necessary for storing energy, heat insulation, limb and organ protection, and many other important functions. The normal amount of body fat in women is 25%-30% and 18%-23% in men. Women with over 30% body fat and men with over 25% body fat are considered clinically obese. Obesity can start from the moment of conception. The nutritional status of the mother, the choice of breast or formula milk and the volume of milk provided, can set the weight trajectory of an infant. As the infant grows into a child, the food choices, quality of food and heredity help determine the likelihood of that child becoming obese. These factors may also play a significant role in the difficulty level of avoiding obesity as a teenager or adult.

The prevalence of obesity is an epidemic in the United States. Data from the most recent studies show the obesity rate in adult men to be 31% in 2004, and growing to 33% in 2006, a small but not statistically significant change. Among adult women, the rates are a bit higher, at 33% in 2004 and 35% in 2006. The prevalence of obesity in children has increased markedly, with approximately 20%-25% of children either overweight or obese. Obesity affects people of all nationalities, as the incidence of obesity nearly doubled form 1991 to 1998, worldwide. In the United States, forty percent of the adult population is obese.

Obesity increases the risk of many diseases and health conditions:

Coronary heart disease

Stroke

Type 2 diabetes

Gynecological problems

Cancers (endometrial, breast, and colon)

Hypertension (high blood pressure)

Dyslipidemia

Liver and Gallbladder disease

Sleep apnea and respiratory problems

Osteoarthritis

Obesity contributing factors:

Genetics. The likelihood of obesity increases if one parent is obese. The ability to regulate or metabolize fat often depends on genetic hormones. Leptin deficiency is one example. Leptin is a hormone produced in fat cells, and also in the placenta. Leptin (Latin for thin) is a protein hormone with important effects in regulating body weight and metabolism. It controls body weight by signaling the brain to eat less food when body fat stores are at capacity. If, for any reason, the body cannot produce enough leptin or leptin cannot signal the brain to eat less, this control is lost and a person will overeat.

Physical inactivity. Sedentary people burn fewer calories than people who are regularly active. Annually, physical inactivity causes two million deaths worldwide. Globally, it is estimated to cause about 10-16% of cases each of breast cancer, colon cancers, and diabetes, and about 22% of heart disease.

Frequency of eating. The frequency of eating and its effects on obesity are not completely understood. It is clear that some overweight people eat less often than people with normal weight. It is understood that people who eat smaller meals throughout the day have lower cholesterol levels and lower blood sugar levels than people who eat less frequently (two or three times a day). One possible explanation is that small frequent meals produce stable insulin levels, whereas large meals can cause insulin spikes and slow metabolism. Eating less frequently slows metabolism, forcing the body to store more of the food eaten, including cholesterol and fat. Eating more frequently speeds metabolism and helps burn calories.

Overeating. Overeating leads to weight gain. It’s a simple formula of calories in and calories out. If a person consumes more calories than he/she expends, the result will be weight gain. Foods high in fat or sugar exacerbate the problem. A diet high in simple carbohydrates increases blood glucose levels, which in turn, stimulates insulin release by the pancreas. Insulin promotes the growth of fat tissue and can cause weight gain. Simple carbohydrates absorb more rapidly into the blood stream than complex carbohydrates, and therefore cause a more pronounced insulin release. Overtime, increased insulin release can contribute to weight gain.

Psychological factors. One’s emotional state can influence how and what one eats. Many people use food to comfort them when feeling sad, angry, bored or anxious. This type of eating is referred to as binge eating. Forty percent of those who seek treatment for serious weight problems have difficulties with binge eating. Episodes of binge eating also occur in bulimia nervosa, an eating disorder. After an episode of binge eating, persons with bulimia regularly vomit, engage in strenuous exercise, consume diet pills and/or diuretics.

Medications. Medications associated with weight gain include certain antidepressants, anticonvulsants, diabetes medications and certain hormones such as oral contraceptives. Weight gain may also be a side effect of some high blood pressure medications and antihistamines.

The Flu

2010-11-29T23:35:00Z

The Flu

Influenza (the flu) is a contagious respiratory illness caused by influenza viruses. In worse case scenarios, it can cause severe illness and death. There are three types of flu viruses: A, B, and C. Each year, the flu is linked to an average of 36,000 deaths and 114,000 hospitalizations in the U.S..

Type A

Type A flu viruses are the most common type of flu and cause the largest flu epidemics. Influenza A2 virus (and other variants of influenza) is spread by people who are already infected. This virus is spread by touching or breathing in the virus.

Type B

Type B flu viruses may cause a less severe reaction than Type A. These viruses are not classified by subtype and do not cause epidemics.

Type C

Type C is the mildest of the three and does not generally make people ill. Type C flu viruses also do not cause epidemics and are not classified according to subtype.

Typically, the flu is transmitted from infected individuals through the air by coughs or sneezes, creating aerosols containing the virus. Touching an infected substance, transmitted by saliva, nasal secretions, feces or blood, can also be a way to contract the flu. Once contracted, the flu can remain infectious for a week. Household disinfectants and detergents can kill many flu strains.

The flu can negatively affect one's fitness regimen. The following symptoms are serious reasons as to why no one, with the flu, should exercise:

* Body aches, especially joints and throat

* Extreme coldness and fever

* Fatigue

* Headache

* Coughing and sneezing

* Irritated, watering eyes

* Nasal congestion

* Abdominal pain

* Inability to fully concentrate on form and technique

* Overall muscle soreness or tenderness

Cholesterol

2010-11-29T23:33:00Z

Cholesterol

Cholesterol is a waxy, fat-like substance that is found in all cells. Dietary cholesterol is not required because the body sufficiently produces its daily requirement.

Cholesterol is essential for the production of hormones, vitamin D and substances that aid in food digestion. Because blood is watery and cholesterol is fatty, the two do not mix, much like water and oil. Cholesterol can only travel in the bloodstream in small packages, called lipoproteins. Lipoproteins are made of fat (lipid) on the inside and proteins on the outside. Two kinds of lipoproteins (LDL and HDL) carry cholesterol throughout your body. It is important to have healthy levels of both.

Low-density lipoprotein (LDL) cholesterol is sometimes called bad cholesterol. High LDL cholesterol leads to a buildup of cholesterol in arteries. The higher the LDL level in your blood, the greater chance you have of getting heart disease.

High-density lipoprotein (HDL) cholesterol is sometimes called good cholesterol. HDL carries cholesterol from other parts of your body back to the liver. The liver removes the cholesterol from your body. The higher your HDL cholesterol level, the lower your chance of getting heart disease.

Too much cholesterol in the blood, or high blood cholesterol, can be dangerous. People with high blood cholesterol have a greater chance of acquiring heart disease. High blood cholesterol on its own does not cause symptoms, as a consequence, many people are unaware they are at risk.

Cholesterol can build up on the artery walls (blood vessels that carry blood from the heart to other parts of the body). This buildup of cholesterol is called plaque. Over time, plaque can cause narrowing of the arteries, a condition called atherosclerosis, or hardening of the arteries.

The illustration shows a normal artery with normal blood flow (Figure A) and an artery containing plaque buildup (Figure .