HEALTH BENEFITS OF FOLATE

Folate, or vitamin B9, is one of many essential vitamins. You may also be familiar with folic acid as a form of folate; folic acid is the synthetic version used for food fortification and supplements. Folate is important because it plays a role in DNA synthesis and repair. It encourages cell and tissue growth. In fact, these benefits barely scratch the surface and its effects are far reaching. That bring us to 6 incredible health benefits of folate.

1. Supports Normal Fetal Development

Folate plays an integral role in foetal development and the benefits for pregnant women and their offspring cannot be understated. Folate deficiency during early pregnancy can lead to neural tube defects. This is a serious problem that can lead to pregnancy termination or a baby born with spina bifida. The good news? Studies have found increased folate levels from one month prior to conception to 3 months afterward can reduce the chance of these defects by 50%. 

2. Promotes Sperm Viability

Studies exploring the role of folate in spermatogenesis have linked it to sperm health and function. Men with a lower folate intake have been shown to have sperm with incorrect chromosomal structure. A 2012 study reported that previously infertile patients who took a nutritional supplement, which included folic acid, experienced significant improvement in sperm motility and successfully achieved pregnancy with their partners. 

3. Great for the Heart

Folate helps metabolize homocysteine into methionine, an essential amino acid. Without adequate folate, homocysteine levels increase. You don’t want this; homocysteine has been linked to atherosclerosis and cardiovascular problem. The evidence is clear, to encourage cardiovascular health by facilitating the breaking down of homocysteine, folate is incredible.

4. May Reduce the Risk of Stroke

Not only is homocysteine bad for the heart, it can lead to stroke. An overabundance of homocysteine, or hyperhomocysteinemia, results from a breakdown in the methionine-homocysteine metabolism. This results in increased chances of blood vessel damage and blood clotting. Although stroke can have many causes and no one measure is a complete safeguard, folate, or the supplemental form folic acid, have been recommended for use to reduce the risk.

5. Encourages Normal Cholesterol Levels

A Polish study found folic acid supplementation encourages normal cholesterol levels. In the study of 124 individuals, researchers observed significant reductions in LDL cholesterol levels in subjects who’d supplemented with .4 mg of folic acid daily for 12 weeks. The result is believed to have been derived from reduced homocysteine levels. 

6. Provides Neurological Support

Research suggests there may be a link between folate levels and neural health. A Korean study of elderly patients found that those suffering from dementia had the highest levels of homocysteine, and the lowest folate levels. Patients in the control group who did not suffer from dementia had higher folate levels

HEALTHY WEIGHT DURING PREGNANCY.

While pregnancy is not the time to lose weight, women should not use their expanding bellies as an excuse to eat more than is necessary. The amount of food a woman needs during pregnancy depends on a number of things including her body mass index (BMI) before pregnancy, the rate at which she gains weight, age and appetite. Although, all pregnant women should eat a variety of nutrient-rich foods each day. It may also be necessary to take a vitamin and mineral supplement if recommended by a physician.

Many women start off pregnancy overweight or obese; many gain more weight than is healthy during their pregnancy. Research shows the risk of problems during pregnancy and delivery is lowest when weight gain is kept within a healthy range. Obesity during pregnancy is risky for both mother and child, with some risks including gestational diabetes, gestational hypertension (high blood pressure), Cesarean delivery, birth defects and even fetal death. If a women is obese during pregnancy, it also raises the chance her child will be obese later in life.

Weight Gain Guidelines

The latest weight gain guidelines by the Institute of Medicine are based on a women's BMI before pregnancy. The amount of weight gained depends on what category the pre-pregnancy BMI lands in:

• Underweight: BMI below 18.5
• Normal weight: 18.5 to 24.9
• Overweight: 25.0 to 29.9
• Obese: 30.0 and above

The weight ranges below are for a full-term pregnancy: 

• Underweight: 28 to 40 pounds
• Normal: 25 to 35 pounds
• Overweight: 15 to 25 pounds
• Obese: 11 to 20 pounds

For twins, the recommendations naturally go up: 

• Normal: 37 to 54 pounds
• Overweight: 31 to 50 pounds
• Obese: 25 to 42 pounds

There are no set guidelines for underweight BMI weight gain with twins.

Calorie Intake

In general, pregnant women need between 2,200 calories and 2,900 calories a day. A gradual increase of calories as the baby grows is the best bet. Here is an overview of how calorie needs change during each trimester:

• The first trimester does not require any extra calories.
• During the second trimester an additional 340 calories a day are recommended.
• For the third trimester, the recommendation is 450 calories more a day than when not pregnant.

Avoid extra calories by cutting down on foods high in fat and added sugars. Replace regular soda, sweets and fried foods with healthy options including low-fat milk and yogurt, whole fruit and whole grains.

Physical Activity

Physical activity can help manage weight gain. The activity guidelines for pregnant women are 30 minutes of moderate exercise on most, if not all, days of the week. Make sure to talk with a doctor before starting or continuing any exercise routine.

SOURCE: Academy of Nutrition and Dietetics

ALCOHOL AND PROSTATE CANCER : one pint of beer per day increases the risk of Prostate Cancer.

Scientists have raised the alarm about the impact of drinking, saying that drinking just one pint of beer every day raises the risk of contracting prostate cancer by 23 per cent. This is the finding of a new study published in the online journal ‘BMC Cancer’.

Prostate cancer, also known as carcinoma of the prostate, is the development of cancer in the prostate, a gland in the male reproductive system. The new study found that men who drank two to three units each day – equivalent to one pint of five per cent strength beer or two 175ml glasses of wine – raised their risk of prostate cancer by 23 per cent compared to people who had never drunk alcohol.

Similarly, it shows that even as little as half a pint a week increased the likelihood of contracting the cancer. Before this research, only binge-drinking was thought to raise the risk of contracting prostate cancer.

However, with this new development, the researchers warned: “It means that when it comes to cancer, there is no safe threshold for drinking.” Prostate cancer is the most common cancer afflicting men in Africa, including Nigeria.

The way in which alcohol triggers the growth of tumours in the prostate is not fully understood The way in which alcohol triggers the growth of tumours in the prostate is not fully understood.

Alcoholic drinks contain carcinogens including acetaldehyde – nicknamed ‘the hangover chemical’ – which is formed when alcohol is broken down in the liver, and can damage cell DNA.

The ‘mailonline’ reported that the new analysis shows this misconception was based on flawed studies that gave men a false sense of security. The researchers from the University of Victoria in Australia analysed 26 previous scientific studies that linked the consumption of alcohol to prostate cancer.

The research is likely to alarm men who considered themselves moderate drinkers and therefore not in danger. Reacting to the study, lead researcher, Tim Stockwell said: ‘For cancer risk, the causal processes appear to be operating whenever we drink, and to a degree directly relate to how much we consume and with no safe threshold.’

HOW TO TIGHTEN YOUR SKIN AFTER WEIGHT LOSS

Losing a lot of weight is an impressive accomplishment that significantly reduces your disease risk.

However, people who achieve major weight loss are often left with a lot of loose skin, which may negatively affect appearance and quality of life.

What Causes Loose Skin After Weight Loss?

Skin is the largest organ in your body and forms a protective barrier against the environment.

The innermost layer of your skin consists of proteins, including collagen and elastin. Collagen, which makes up 80% of your skin’s structure, provides firmness and strength. Elastin provides elasticity and helps your skin stay tight.

During weight gain, skin expands to make room for increased growth in the abdomen and other parts of the body. Pregnancy is one example of this expansion.

Skin expansion during pregnancy occurs over a few months’ time, and the expanded skin typically retracts within several months of the baby’s birth.

By contrast, most overweight and obese people carry extra weight for years, often beginning as early as childhood or adolescence.

When skin has been significantly stretched and remains that way for a long period of time, collagen and elastin fibers become damaged. As a result, they lose some of their ability to retract.

Consequently, when someone loses a lot of weight, excess skin hangs from the body. In general, the greater the weight loss, the more pronounced the loose skin effect.

What’s more, researchers report that patients who have weight loss surgery form less new collagen, and the composition is inferior compared with the collagen in young, healthy skin.

Factors That Influence the Loss of Skin Elasticity

Several factors contribute to loose skin following weight loss:

• Length of time overweight: In general, the longer someone has been overweight or obese, the looser their skin will be after weight loss due to elastin and collagen loss.
• Amount of weight lost: Weight loss of 100 pounds (46 kg) or more typically results in a greater amount of hanging skin than more modest weight loss.
• Age: Older skin has less collagen than younger skin and tends to be looser following weight loss.
• Genetics: Genes may affect how your skin responds to weight gain and loss.
• Sun exposure: Chronic sun exposure has been shown to reduce skin’s collagen and elastin production, which may contribute to loose skin.
• Smoking: Smoking leads to a reduction in collagen production and damage to existing collagen, resulting in loose, sagging skin.

Problems Related to Excess Loose Skin

Loose skin due to massive weight loss may cause physical and emotional challenges:

• Physical discomfort: Excess skin can be uncomfortable and interfere with normal activity. A study of 360 adults found this problem occurred most often in people who had lost 110 pounds (50 kg) or more.
• Decreased physical activity: In a study of 26 women, 76% reported that their loose skin limited exercise mobility. What’s more, 45% said they had stopped exercising altogether because their flapping skin caused people to stare.
• Skin irritation and breakdown: One study found that of 124 people who requested plastic surgery to tighten skin after weight loss surgery, 44% had reported skin pain, ulcers or infections due to the loose skin.
• Poor body image: Loose skin from weight loss can have negative effects on body image and mood.

Natural Remedies to Tighten Loose Skin

The following natural remedies may improve skin strength and elasticity to some degree in people who have lost small to moderate amounts of weight.

Perform Resistance Training

Engaging in regular strength-training exercise is one of the most effective ways to build muscle mass in both young and older adults.

In addition to helping you burn more calories, an increase in muscle mass may also help improve the appearance of loose skin.

Take Collagen

Collagen hydrolysate is very similar to gelatin. It is a processed form of the collagen found in the connective tissue of animals.

Although it hasn’t been tested in people with loose skin related to major weight loss, studies suggest that collagen hydrolysate may have a protective effect on skin’s collagen.

Collagen hydrolysate is also known as hydrolyzed collagen. It comes in powdered form and can be purchased at natural food stores.

Another popular source of collagen is bone marrow, which provides other health benefits as well.

Consume Certain Nutrients and Stay Hydrated

Certain nutrients are important for the production of collagen and other components of healthy skin:

• Protein: Adequate protein  is vital for healthy skin, and the amino acids lysine and proline play a direct role in collagen production.
• Vitamin C: Vitamin C is needed for collagen synthesis and also helps protect skin from sun damage.
• Omega-3 fatty acids: A small study found that the omega-3 fatty acids in fatty fish may help increase skin elasticity.
• Water: Staying well hydrated may improve your skin’s appearance. One study found that women who increased their daily water intake had significant improvements in skin hydration and function.

5 HEALTH BENEFITS OF EATING GUAVA

Guavas  are oval in shape with light green or yellow skin and contain edible seeds.

They are amazingly rich in antioxidants, vitamin C, potassium and fiber. This remarkable nutrient content gives them many health benefits.

This article lists all the health benefits of guavas that are backed by scientific research.

1. Guava Extract and Guava Leaf Tea May Help Lower Blood Sugar Levels

There are some evidence that guava can improve blood sugar control.

Several test-tube and animal studies found guava extract reduced blood sugar levels, improved long-term blood sugar control and reduced insulin resistance. 

This is good news for people with diabetes or those at risk.

A few studies involving humans have also shown impressive results.

One study of 19 people found that drinking guava leaf tea lowered blood sugar levels after a meal. The effects lasted for up to two hours 

2. Eating More Guavas May Help Keep Your Heart Healthy

Guavas may help boost heart health in a number of different ways.

Many scientists believe that the high levels of antioxidants and vitamins in guava may help protect the heart against damage from free radicals.

The higher levels of potassium and soluble fiber in guavas are also thought to contribute to improved heart health.

Eating guavas has also been linked to lower blood pressure, a decrease in “bad” LDL cholesterol and a rise in "good" HDL cholesterol. 

Since high blood pressure and high levels of LDL cholesterol are linked to higher risks of heart disease and stroke, adding moderate amounts of guava to your diet could lead to valuable benefits.

A 12-week study of 120 people found that eating ripe guava before meals caused an overall decrease in blood pressure by 8–9 points, a reduction in total cholesterol by 9.9% and an increase in “good” HDL cholesterol by 9%

Moderate consumption of guavas can have a positive effect on heart health by lowering blood pressure.

3. Guava Leaf Extract May Help Relieve Painful Symptoms of Menstruation

Many women experience dysmenorrhea, painful symptoms of menstruation such as stomach cramps.

However, there is some evidence that guava extract can actually reduce the pain intensity of menstrual cramps.

A study involving 197 women who experienced painful symptoms found that taking 6 mg of guava leaf extract daily resulted in reduced pain intensity. It appeared to be even more powerful than some painkillers.

Guava leaf extract is thought to have a “spasmolytic” effect on the uterus, meaning it can relieve spasms of smooth muscle, also known as cramps.

4. Eating More Guavas or Taking Guava Extract May Benefit the Digestive System

Guavas are an excellent source of dietary fiber 

Therefore, eating more guavas may help aid in healthy bowel movements and prevent constipation. 

Just one guava can provide 12% of your recommended daily intake of fiber.

As well as preventing or relieving constipation, guavas may reduce the intensity and duration of diarrhea.

Several studies have also shown that guava leaf extract is antimicrobial. This means it can disable harmful microbes in the gut that can cause diarrhea.

5. Guavas Are Weight Loss Friendly

Guavas are a weight loss friendly food.

With only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack.

Unlike some other low-calorie snacks, they are packed full of vitamins and minerals — so you aren’t losing out on important nutrients.

They taste great too. When guavas are ripe, they’re naturally sweet.

7 YOGA POSITIONS TO HELP YOU LOOSE WEIGHT AND BELLY FAT

Loosing weight takes discipline and consistency. In order to stay fit, you need to work on your self and eat healthy foods, cut down on your daily food portion size. Here are some yoga positions that will help you stay fit. 

1. Board position 
The board pose proves to be nearly a full body workout. This move focuses on the thighs, buttocks, shoulders, back, and the stubborn belly area.  

How to do it:
Step 1: Start in a pose similar to a push-up with your arms extended under your knees and hands positioned under your shoulders and arms.
Step 2: Breathe in as you gaze ahead of your hands. Take care to keep your back and spine straight.
Step 3: Keep your hands flat and your fingers spread as you pull in your abdominal muscles.
Step 4: Remain in this position for 15-30 seconds before releasing to your knees.
Step 5: Repeat this pose 5 times with a 15-second break in between. 

2. Wind Easing Position
The wind easing position is a great pose for soothing lower back pain, strengthening your core, hips, and thighs. It has even been used to promote healthy pH levels and increase metabolism. 

How to do it:
Step 1: Lie on your back with your legs stretched out with your heels touching each other and your arms at your side.
Step 2: Breathe out as you bend your knees as you move them toward your chest.
Step 3: Hold your knees as you pull them closer into your body
Step 4: Tighten your thighs and apply pressure to your abdominal muscles as you hold the position.
Step 5: Hold the position for 60-90 seconds as you breathe deliberately and deeply.
Step 6: Breathe out and release the knees as you allow your arms to rest on your side.
Step 7: Repeat 5 times with a 15-second break between each pose. 

3. Pontoon Position
The pontoon pose focuses on the back and leg muscles which ultimately helps reduce stored fat in the waist. 

How to do it:
Step 1: Start in a lying position on your back with your legs stretched out and your arms down at your side.
Step 2: Inhale as you lift your legs up while stretching your toes and feet. Your legs should remain straight.
Step 3: Form a 45-degree angle with your body by reaching your arms toward your extended legs.
Step 4: Breath normally as you hold the post for 15 seconds.
Step 5: Release the pose and allow your body to rest for 15 seconds.
Step 6: Repeat the pose 5 times with a rest in between each on

4. Bow Position

The bow posture is ideal for strengthening the core and tightening abdominal muscles. It offers a full body stretch that increases energy and promotes easy digestion. 

How to do it:
Step 1: Lie stomach down on the mat with your legs stretched out and your arms to your side.
Step 2: Bend the knees upward while reaching your arms back to hold your ankles or feet.
Step 3: Hold the position 15-30 seconds while breathing normally
Step 4: Exhale and return to the lying position allowing your body to rest for 15 seconds.
Step 5: Repeat 5 times with rest time in between each pose

5. Cobra Position
The cobra pose strengthens the spine and upper body -- it proves to be a multi-muscle workout. This pose is not recommended for people who suffer from a hernia or back injury or women who are pregnant. 

How to do it:
Step 1: Start by lying stomach down on the mat.
Step 2: Stretch your legs away from your body as you pull your arms in under your shoulders
Step 3: Allow your toes and chin to touch the floor.
Step 4: Breathe in deep and slow as you thrust your body chest upward.
Step 5: Hold the pose for 15-30 seconds and slowly exhale.
Step 6: Rest for 15 seconds.
Step 7: Repeat 5 times with a break in between each pose. 

6. Boat position 
Similar to the bow pose, the boat pose offers a workout for the belly, back, arms, and legs.

How to do it:
Step 1: Start by lying on your back with your legs stretched and your arms at your side
Step 2: Breathe in deeply as you lift your chest upward and raise your feet off the floor.
Step 3: Keep your gaze forward to encourage alignment in your body.
Step 4: Hold this pose as you inhale and exhale 10 times.
Step 5: Repeat this pose 5 times with 15 seconds of rest in between. 

7. Chair position 
The chair pose is a focused pose that strengthens the spine, pulls in the abs, and supports the hips and thighs. An article on The Health Site warns that you should not do this pose if you have a back or knee injury and should be avoided if you suffer from chronic headaches or insomnia. 

How to do it:
Step 1: Stand up straight with your hands in the Namaste position in front of you
Step 2: Bend your knees as if you were sitting in a chair
Step 3: Raise your hands above your head.
Step 4: Bend your torso inward as you go deeper into the position
Step 5: Breathe normally as you hold the position for as long as you can.