How much sleep is ideal?

Q: How much sleep is ideal?     A: Studies show that people who sleep between 6.5 hours and 7.5 hours a night, as they report, live the longest. And people who sleep 8 hours or more, or less than 6.5 hours, they don't live quite as long. There is just as much risk associated with sleeping too long as with sleeping too short. The big surprise is that long sleep seems to start at 8 hours. Sleeping 8.5 hours might really be a little worse than sleeping five.   Morbidity, [or sickness,] is also "U-shaped," in the sense that both very short sleep and very long sleep are associated with many illnesses - with depression, with obesity, and therefore with heart disease and so forth. But the [ideal amount of sleep] for different health measures isn't all in the same place. Most of the "low points" are at seven or eight hours, but there are some at six and some even at nine. I think diabetes is lowest in seven-hour sleepers, [for example]. But these measures aren't as clear as the mortality data.   I think we can speculate [about why people who sleep 6.5 to 7.5 hours live longer], but we have to admit that we don't really understand the reasons. We don't really know yet what is cause and what is effect. So we don't know if a short sleeper can live longer by extending their sleep, and we don't know if a long sleeper can live longer by setting the alarm clock a bit earlier. We're hoping to organize tests of those questions.   One of the reasons I like to publicize these facts is that I think we can prevent a lot of insomnia and distress just by telling people that short sleep is OK. We've all been told you ought to sleep eight hours, but there was never any evidence. A very common problem we see at sleep clinics is people who spend too long in bed. They think they should sleep eight hours or nine hours, so they spend eight or nine hours in bed, with the result that they have trouble falling asleep and they wake up a lot during the night.   Oddly enough, a lot of the problem [of insomnia] is lying in bed awake worrying about it. There have been many controlled studies in the United States, Great Britain and other parts of Europe that show that an insomnia treatment that involves getting out of bed when you're not sleepy, and restricting your time in bed, actually helps people to sleep more. They get over their fear of the bed. They get over the worry, and they become confident that when they go to bed they will sleep. So spending less time in bed actually makes sleep better. It is in fact a more powerful and effective long-term treatment for insomnia than sleeping pills.

 

Natural Weight-Loss Food: Amaranth

This ancient grain of the Aztecs has been rediscovered by Westerners, although you'll probably need to visit a health-food store or check an on-line source to find it. It has a distinctive sweet but peppery taste -- one that many people prefer combined with other grains, for a more mellow flavor. Technically, it's not a grain; it's the fruit of a plant. And that's the reason it contains a more complete protein, and more of it, than other traditional grains.

Meeting your daily protein needs with complex carbohydrates, rather than animal protein, is both healthier for you and a boon to your weight-loss efforts. That's because animal protein often comes packaged with fat and cholesterol -- two dietary components that you want to consume less.

Protein foods also help to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

For something new, different, and highly nutritious in your diet, try amaranth and have some fun experimenting and discovering your favorite ways to use it.

Health Benefits

Even when just a little is included in a recipe, the benefit is worth it. For anyone cutting down on meat, amaranth offers a bonanza of near-complete protein. It's not as low in the amino acid lysine, as many other grains are. It is also much richer in iron, magnesium, and calcium than most grains, so it can help keep anemia and osteoporosis at bay. It excels as a source of fiber, mostly insoluble, which is of help in reducing the risk of a variety of diseases, including heart disease, certain cancers and digestive-tract conditions.

Selection and Storage

Amaranth is a tiny, yellow grain. It can be bought as a whole grain ("pearled" amaranth), as a flour, or as rolled flakes. It's also found as an ingredient in cereals and crackers. Expect to pay more for it; amaranth is not widely grown and is difficult to harvest, so it is more expensive than other grains. But, remember, you get a lot of nutritional bang for your buck. Keep amaranth in a tightly closed container to prevent insect infestation. And store in a cool, dry location to prevent healthy fats in it from turning rancid.

Nutritional Values Amaranth Serving Size: 1/4 cup dry, uncooked Calories: 183 Protein: 7.1 g Carbohydrate: 32.4 g Saturated: 0.8 g Cholesterol: 0 mg Dietary Fiber: 4.5 g Sodium: 10.5 mg Calcium: 75 mg Copper: 0.4 mg Iron: 3.71 mg Magnesium: 130 mg Phosphorus: 223 mg Potassium: 179.5 mg Zinc: 1.6 mg

Preparation and Serving Tips

This versatile grain can be cooked in liquids and eaten as a porridge or pilaf. It can even be popped like corn. But because of its strong flavor, you may like it best combined with other grains. For baking, amaranth flour must be combined with another flour, such as wheat, because it contains no gluten by itself.

To cook: Cook one cup of grains in three cups of water (yield: three cups). Bring to a boil, then simmer for 25 minutes. The final consistency will be thick, like porridge. If you want to cook it with another grain, such as oatmeal or rice, just substitute amaranth for about a quarter of the other grain, then cook as you would for that grain.

To pop: Stir a tablespoon at a time over high heat, in an ungreased covered skillet, until the grain pops, like corn. This can be used as a breading for fish or chicken or to top salads and soups.

You and your family can enjoy many different foods made from amaranth. In some countries, amaranth is even made into sweets. This plant is easy to grow, is pretty to look at, and you can use it to make many delicious and nutritious foods. Amaranth is an ancient food, and with all these qualities it is sure to be a valued crop for many future generations of people watching their weight.

Curry leaf, a natural remedy in every way!!!!

When you enter a South Indian home or restaurant, the lovely aroma that assails you is usually the lemony smell of fried curry leaves.

 

The curry leaf is not only popular but an essential part of most dishes cooked in South India, and now, in many parts of Asia as well.

 

These leaves are deep green in color and belong to the citrus family. They grow easily in a tropical climate.

 

The leaves when fried have a unique aroma. Fresh green leaves are best; when unavailable the dried variety is used. The leaves are dried in the shade and stored in airtight containers when they dry to retain their flavor. Sometimes they are powdered and used in chutneys.

 

Curative value

 

When a person suffers from digestive problems, the leaves are pounded together with cumin seeds and added to buttermilk. It works wonders. The buttermilk after a heavy meal helps digestion. When you feel sick because of a heavy meal the previous night, the buttermilk helps on an empty stomach.

 

For severe nausea during pregnancy, one teaspoon of juice extract, mixed with one teaspoon of honey, or half a teaspoon of limejuice can work miracles. This can be used two to three times a day – depending on the severity of the nausea.

 

A paste of these leaves can be applied as a poultice on burns and bruises.

 

The leaves are also useful as a hair tonic. Add twenty leaves to a cup of coconut oil and heat the oil till the leaves turn black. Apply this oil to the scalp 2-3 times a week. This helps hair grow and also stops graying.

 

When we come across a curry leaf floating in a South Indian dish, we nudge it aside - the next time it would be better if we chewed the leaf as it is said to control the cholesterol level in the body.

 

Acne

What is Acne? Acne occurs when the oil glands of the skin become plugged. It is more common in people with oily skin. Acne occurs in adolescents and young adults. In acne there are blackheads (the plugs found in blocked-off oil glands), whiteheads (pimples), or red bumps on the face, neck, and shoulders.                             What is the cause? Acne is due to over activity and plugging of the oil glands. The main underlying cause of acne is increased levels of hormones during adolescence. Acne is not caused by diet. A person who has acne does not have to avoid eating fried foods, chocolates, or any other food. Acne is not caused by sexual activity. It is not caused by dirt nor by not washing the face often enough. The tops of blackheads are black because of the chemical reaction of the oil plug with the air. Acne usually lasts until the age of 20 or sometimes 25. It is rare for acne to leave any scars, and people worry needlessly about this. How to take care of acne? Good skin care can keep acne under control and at a mild level. Wash the skin twice a day using a mild soap, especially after exercise. Avoid scrubbing the skin. Hard scrubbing of the skin is harmful because it irritates the openings of the oil glands and can cause them to be more tightly closed. Avoid putting any oily or greasy substances on the face. Oily and greasy substances make acne worse by blocking oil glands. If unavoidable, use water-based cover-up cosmetics, and wash them off at bedtime. Shampoo the hair daily. Avoid hair tonics or hair creams especially greasy ones. These substances spread to the face and aggravate the acne. Avoid picking blackheads as this delays healing. In general, it is better not to "pop" pimples. Exercise regularly and keep fit. Don't stop the acne medicine too soon. It may take up to 8 weeks for a good response. What are the types of acne? Acne can be classified into four main types: purely comedonal i.e. non-inflammatory acne; mild papular; scarring papular and nodular or scarring acne. Comedonal acne: It is the non-inflammatory acne, which is the mildest form of disease but can be the hardest to treat. Comedones are usually firmly seated in the follicle. Inflammatory acne: It is the mild papulopustular acne, which rarely results in scarring and typically is responsive to aggressive, twice daily, topical treatment. What is the treatment? Many doctors seem tempted to use as many as five or six treatments. Most acne can be treated effectively with two drugs, or at most three, at any one time. Failure to respond to a regimen within four to eight weeks should prompt a substantial change in drugs, not merely the addition of another product. Tretinoin, isotretinoin, adapalene, and tazarotene are topical retinoids which, if applied daily, inhibit formation of comedones and usually clear even severe comedonal acne within a few months. The only major drawback is irritation, which is greatest after a few weeks, but the irritation usually requires no more than simple moisturising. Azelaic acid is a dicarboxylic acid with modest antibacterial and comedolytic effects. It is the least irritating preparation. The side effects: in dark skinned patients, inflammation results in hyperpigmentation, which could otherwise remain for weeks or months. Usually, two drugs are prescribed an antibacterial and a comedolytic. Benzoyl peroxide 2.5-10% is extremely effective against this type of acnes. Its major disadvantage is irritation, which can be minimised by using lower concentrations in a cream vehicle. Topical erythromycin and clindamycin are available as alcoholic solutions, lotions, creams, and gels, all of which are about equally effective. A combination of clindamycin and benzoyl peroxide in gel form is superior to a topical antibiotic alone. Azelaic acid 20% cream is also an effective alternative. Failure to respond to topical treatment within four to eight weeks should automatically prompt a change in treatment. Other options for resistant P acnes include oral antibiotics and isotretinoin. Solutions for acne that is resistant to treatment: Investigate compliance Increase frequency of topical treatment Begin or increase oral antibiotic dosage Search for hormonal derangement Begin oral isotretinoin therapy Oral treatment: Acne that is resistant to topical treatment requires oral antibiotics. Many of the antibiotics useful in acne also have an anti-inflammatory activity, which is nearly as important as their effect on the P acnes itself. Oral erythromycin used to be a common treatment for acne, but the rise of resistance has greatly reduced its utility. It is necessary to begin the treatment with doxycycline or minocylcine. Acquired resistance to minocycline and doxycycline is less common than to erythromycin but is still a concern, and use of these drugs should be limited to those patients who truly need them. Patients are instructed to take the drug with food this minimises stomach complaints and maximises compliance. If minocycline or doxycycline cannot be used, alternatives include co-trimoxazole and ciprofloxacin. Risk of acquiring resistance to these drugs after long-term use has not been studied, but the use of these drugs should be minimised. In general, cephalosporins and penicillins are not very effective in treating acne. The increased cost of some of these newer drugs may make using isotretinoin an attractive option in the long-term treatment. Hormonal treatment: It is wrong to assume that any woman with acne have a hormonal derangement. In fact, androgen levels do not correlate with acne severity among people with acne. Acne resistant to treatment, especially in a woman with irregular menses, should be investigated. Measurements of total and free testosterone as well as dehydroepiandrosterone sulphate. If these levels are raised, four approaches may be taken: suppression with low dose oral corticosteroid, oral contraception, cyproterone acetate or spironolactone. Isotretinoin revolutionised the treatment of severe acne. It is used in case of severe nodular acne, but it is commonly used for severe acne that is resistant to oral antibiotics as well. Patients should be monitored routinely. Acne and pregnancy: Erythromycin, topical or oral, is safe in pregnancy, although oral erythromycin is often poorly tolerated in patients whose lower oesophageal sphincter is already relaxed by pregnancy. Benzoyl peroxide is also safe. Topical tretinoin in pregnancy is theoretically safe as circulating vitamin A. No increase in foetal abnormalities has been seen in women using topical tretinoin while pregnant.

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Foot Care

For the part of the body that bears the burden of our weight the whole day, the feet are the most neglected. Here are a few useful points of basic foot care. Why do feet get so dry? While the feet have large active sweat glands, they have relatively few oil glands. The soles of our feet do not have any oil glands. That is why our feet tend to be so dry. What are the common foot problems? The common foot problems are: Fungal infection or athletes foot. Corns or calluses. Sweaty, smelly feet. Chipped nails. Cracked heels. Fungal infection This is a common problem during the monsoon season in people who need to wear shoes and socks all day. This is due to heat and humidity and commonly occurs between the toes. Symptoms: May appear as a whitish boggy area in the webs between the toes with or without itching. At times there is flaking and scaling of soles. There may be thickening and heaping of crumbly material under the toenails. Treatment: The feet must be kept dry and good foot hygiene must be maintained. Socks must preferably be made of cotton and be changed daily. Shoes should be alternated. Using an anti-fungal powder every morning and an anti-fungal cream at night is helpful. A dermatologist (skin specialist) must be consulted if the problems persist. Corns and calluses These occur due to persistent friction, rubbing and or pressure. People with arthritis, with improperly positioned toes or bony spurs are more prone as there are abnormal pressure points that act on the foot causing corns. Symptoms: Corn is a cone shaped thickening of the outer horny layer of the skin that becomes very hard and painful. Calluses are similar to corns but do not have the regular round shape and are generally not painful. Treatment: It is important to eliminate the cause of increased friction or pressure. The shoes must be well fitting. Use of insoles and lubrication of the skin helps. Soaking the feet in warm water and then rubbing them gently with pumice stone helps minimizing the discomfort. If the problem persists, consult the dermatologist. Smelly feet This is due to excessive sweating and wearing shoes for prolonged periods. This can be prevented by washing the feet well and drying them before wearing shoes. The socks must be washed and changed daily. The same pair of shoes must not be worn daily. Using anti-fungal powders helps. Clipped nails Sometimes the nails become brittle and start to clip. This can be prevented by massaging the fingers and feet with warm olive oil every week. Each night the nails may be rubbed with moisturizing creams to prevent them from becoming brittle. Cracked heels These can be prevented by wearing comfortable footwear and avoiding standing for prolonged periods. The feet must be soaked in warm water and gently scrubbed at least once a week. It helps to apply a moisturizing cream to the soles every night. How should footwear be selected? Before buying any footwear walk around with the footwear to detect any point of unusual pressure or tightness. The sides of the feet must not rub against the shoe wall. There should be enough space within so as not to cramp the toes.

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Anterior Cruciate Ligament (ACL) Injury

Anterior Cruciate Ligament (ACL) Injury 

Pronounced: an-TEER-ee-or KROO-shee-ate ligament

 

 

Definition 

An anterior cruciate ligament (ACL) injury is a tear in the ACL ligament. The ACL is located in the middle of the knee joint and connects the lower leg bone to the thigh bone and prevents the leg bone from sliding too far forward at the knee, which would cause instability.

Anterior Cruciate Ligament Injury 

 

 

Causes 

Most ACL tears occur during non-contact injuries, such as:

• Planting the foot and cutting
• Pivoting
• Landing on a straight leg
• Making a sudden stop

The ACL can also be injured from a direct blow to the knee.

Risk Factors 

A risk factor is something that increases your chance of getting a disease or condition.

• Sex: female
• Muscle imbalance between the quadriceps and hamstrings (weaker hamstrings)
• Weak quadriceps and hamstrings
• Playing sports that require sudden changes of direction and deceleration
• Incorrect technique for cutting, planting, pivoting, or jumping

Symptoms 

When the ACL tears, you may hear a popping sound. When you stand, the knee will probably give-way immediately, and it will be difficult to walk on the affected leg. There is usually moderate pain and swelling of the knee joint, although in the first several hours, this may be minor. It will, however, worsen over the first two days, and then begin to subside.

Diagnosis 

The doctor will ask about your symptoms and how you injured your knee, and perform a physical exam.

Tests may include:

• MRI scan —a test that uses magnetic waves to show the structures inside the knee joint
• Arthroscopy —a thin, lighted tube inserted through a small incision in the knee to look at the structures inside the knee

Treatment 

Treatments include:

Knee brace 

You may need to wear a knee brace while recovering from your knee injury, as well as when you return to your sport. This may be needed regardless of whether or not you have surgery to reconstruct the ligament.

Surgery 

Surgery may be needed to fully restore function of the knee, particularly in younger and athletic people. The decision to have surgery should be made after discussion with your doctor about your athletic needs, age, and associated factors.

Physical Therapy 

• Range of motion exercises—The therapist will assist you with moving your knee through its full range of motion. Stretching is a part of this treatment.
• Strengthening exercises—Due to its lack of use, the affected leg muscles will atrophy (shrink) and lose strength. Therapy will help you regain strength in the thigh muscles, especially the quadriceps and hamstrings.

Prevention 

Because ACL tears most often occur due to noncontact injuries, precautions can be taken to prevent them.

• When jumping and landing, or turning and pivoting, your hips and knees should be bent, not straight.
• Incorporate adequate warm-up exercises to prepare the knee for your sport.
• Plyometrics, a form of jumping exercises, can be used to train and strengthen the leg muscles for jumping and landing. However, this should only be done under professional supervision if your doctor has determined it is right for you.
• Strengthen both the quadriceps and the hamstrings.
• Keep the quadriceps and hamstrings flexible by stretching regularly.

RESOURCES:

American Academy of Orthopaedic Surgeons

 

Home Remedies for BONE SPUR

BONE SPUR

 

Bone spur, or technically, Osteophytes is an extra bone that grows on the normal bone. In medical jargon bone spur is known as osteophytes. It occurs on the joints especially on the joints of the spine, feet, shoulders, hips, hands and knees. Bone spur itself does not cause any pain but it can cause pain when it rubs against other bones and nerves around it. Bone spur is quite common among people above 60 years of age and is an indication of spine degeneration.

Symptoms for Bone spur

Most common symptoms are back and neck pains. The patient may sense mild pains in the neck and lower back while standing or walking.

 

Bone spur that developed in the cervical spine will cause shoulder pain and headaches. It is developed in the lumbar spine, it will affect the thighs.

 

This disease compressed the nerves which causes stinging pain in the arms and legs. It will also make the body weak and numb.

Pain in back and neck

Back pain and neck pain are the most common symptoms of bone spur. Patients could experience mild pain in the neck and the lower back while standing and walking.

Pain in shoulders

If bone spur is developed in the cervical spine then the patient will experience pain in the shoulders and headache in some cases.

Pain in thigh,arms and legs

Patient will experience pain in thigh if bone spur is developed in lumbar spine. Numbness, tingling, progressive weakness and pain in arms and legs are some other symptoms of bone spur due to compression of the nerves.

Causes for Bone spur

Bone spur acts as end result to osteoarthritis. As the body’s breaks down the cartilage in the joints, new bones surfaces to replace the damaged one.

 

Bone spurs forms naturally as a person ages. The body naturally creates extra bones to provide stability to their aging joints.

 

It acts to determine other types of diseases such as spondylosis, plantar fasciitis, spondylosis and spinal stenosis.

 

Malnutrition, unhealthy lifestyle, accidents and sport injuries are some of the factors that lead to bone spur.

Bone spur causes

Bone spur is mainly found in people suffering from osteoarthritis. Body of an osteoarthritis patient always attempts to cover up the loss done by osteoarthritis by breaking down the cartilage in bone joints. To cover up this loss, the body creates new bones along the affected bones. In the elderly, the reason for bone spur is that their body creates extra bone to provide stability to their aging joints. Bone spur is also a symptom of diseases like spondylosis, plantar fasciitis, spondylosis and spinal stenosis. Nutrition, lifestyle, accidents and sport injuries are some factors that can accelerate bone spur.

Home Remedies for Bone spur

Remedy for inflammation

First step for treating bone spur through home remedies is to reduce inflammation. Apply an ice pack to the inflamed area 4 to 5 times in a day. This will help to reduce the inflammation. If the problem is more severe then apply heating pad on the inflamed area.

Use Curcumin and flaxseed

Curcumin, the yellow pigment of turmeric is effective in treating bone spur. Take 500 to 1000 mg of curcumin 3 to 4 times a day on an empty stomach. Try this remedy daily for about 6 weeks. To relieve pain, apply flaxseed hot pack to the affected area. Take alternate hot and cold foot baths.

Use cheese cloth

Dip a piece of cheese cloth in warm linseed oil and keep the cloth on the affected area. Cover the cloth with plastic and keep a heating pad on the plastic for 2 hours.

Diet for Bone spur

Bone spur diet

There is no particular diet to be followed for bone spur.

Suggestions for Bone spur

Take rest

Strenuous activity aggravates the pain. It is advisable to take rest to ease the pain. Avoid wearing flat shoes.

 

 

Very useful for daily life!!!

Very useful for daily life!!!

 

Healthy Juices:-

 

 

Carrot + Ginger + Apple - Boost and cleanse our system.

 

 

Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and improve stomach upset and headache.

 

 

Tomato + Carrot + Apple - Improve skin complexion and bad breath.

 

 

Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat.

 

 

Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.

 

 

Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.

 

 

Apple + Cucumber + Kiwi - To improve skin complexion.

 

 

Pear & Banana - :Regulates sugar content.

 

 

Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization.

 

 

Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity.

 

 

Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.

 

 

Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation.

Co-Creating with Nature: Conscious Gardening

Gardens offer us a perfect opportunity to reconnect to our true selves and remember our place in the natural world. Rather than approach our gardens as mere investments of energy, we can look at the entire process of gardening, from planting seeds to harvesting food, as a way of deepening our conscious relationship with the creative force of the universe. If we are willing to shift our intention from dominating, or at least directing nature, to co-creating with nature instead, we may discover a deep peace and renewed sense of wonder.

To co-create we must first begin with a foundation of mutual respect. As you create your garden in partnership with nature, you can respect the earth, water, insects and animals by using organic seeds, soil and fertilizers. You can also communicate with the plants, insects and elements involved in your garden, and create a regular practice of stillness to listen for any messages they may have for you. When it comes time for harvesting fresh vegetables or picking beautiful blooms, you might even ask permission first. If you ask with an open heart, you will always receive an answer.

Imagine what it would be like to surrender certain aspects of your human world to the precision and surety of the natural environment. You might decide, for example, to forego your calendar and plant in rhythm with the cycles of the moon. Or, you might choose to ignore clock time and water your garden when the sun hits a certain position in the sky. By opening your garden experience to more of nature’s input, you can become available to witness a whole universe of miracles, while engendering a greater sense of honor between the two worlds.

When we recognize ourselves as allies, co-creators, with the earth and the natural world, our relationship to our environment begins to change. We no longer feel the need to control the circumstances around us and can relish in the perfection of all that is.

 

Body Odor

Causes

Conventional wisdom suggests that perspiration is the cause of body odor. However, perspiration by itself is basically odorless, but it is the bacteria and odors coming from other sources that are the real culprits. Anaerobic bacteria, which flourish when your body doesn't have enough oxygen, may well be the cause of your body odor. As the body's metabolism goes to work, it gives off odors which is the body's way of ridding itself of waste products. Any imbalances in metabolism will result in stronger odors. We suggest you visit our Bad Breath, Foot Odor and Sweaty Hands sections for in-depth discussions of some of the causes and remedies.

 

Since we are talking about waste products you must consider toxins as a possible cause of body odor. In today's world we are bombarded with toxins in our homes, food, and air that accumulate in the body when the organs of elimination cannot dispose of them. The liver and intestines may be clogged up, causing odors to emanate from the body, so we suggest a thorough detoxification program by cleansing the liver, kidneys and colon. At some point in the future we will have a complete section on this very important process.

 

Dietary imbalances, resulting in constipation or a deficiency of magnesium or zinc may be other causes of body odor. See our Constipation section for causes and remedies. Because of a person's body chemistry, some people who eat large quantities of meat or who are vegetarians have a very distinctive body odor which can be quite offensive. Some individuals cannot metabolize foods containing large amounts of choline, such as eggs, fish, liver and legumes. The result is a "fishy" smell. If you are one of these people, cut out these products and see if this is the cause of your odor. Certain foods and drinks, such as onions, garlic, curry, certain spicy foods, coffee and alcohol, are also prime causes. Fried and baked goods may contain rancid fats and oils that lead to body odor.

 

Sweat glands (apocrine glands) under the arms and in the groin secrete a substance that is the major non-food/drink related cause of body odor. This substance, which contains protein, carbohydrates, and lipids, often secreted by a surge in sex hormones caused by tense moments or emotional stress, is quickly attacked by bacteria, causing odor. Also, today children are starting puberty much earlier, and this change in hormones may lead to body odor in children younger than previously. Estrogen dominance, often caused by petrochemical products, may trigger the earlier puberty. Drinking sodas out of plastic bottles is one of the leading causes of estrogen dominance.

 

There may be underlying causes of excessive sweating, such as low blood sugar, liver disease, diabetes, parasites, metabolic dysfunction, menopause, or emotional stress (anger, fear, excitement). Excessive sweat may be on the forehead, palms, soles of the feet or the underarms. See our Sweaty Hands section for some suggestions to help with this problem.

 

Some other possible cause of body odor...

• Kidney disease
• Liver disease
• Fungal infections
• Refined sugar feeds bacteria and fungus on the skin

 

Tips

For excessive underarm odor, try using a mild solution of hydrogen peroxide (3%) that is cheap and can be picked up at the pharmacy. Put a teaspoonful in a glass of water and wash the underarm. If that doesn't work, increase the amount of peroxide.

 

Since toxic overload may be one of the causes, try taking steam baths or saunas frequently as part of an overall detoxification program.

Wellness program

Lifestyle changes

There are certain lifestyle changes to make if you have a constant problem with body odor. Occasional problems can be treated if you know the cause. We suggest a program of daily bathing, changes in diet, and changes in clothing.

 

Bathing Bathe daily to remove bacteria from your skin, especially the armpits and groin area where the bacteria is most prevalent. Scrub the armpits with a soapy washcloth as that will work better to remove the bacteria than just soap in your hands. Deodorant soap is preferable as it helps fight bacteria more than regular soaps. If you have a serious odor problem, soak for fifteen minutes or longer in a tub of water with three cups of tomato juice added. Don't forget, tomato juice works on you and your pets if you have been "skunked"!

 

Clothing Clothing is an area many people overlook. Loosely fitting clothes allow the body to breathe better than tight clothes. The perspiration escapes and doesn't become a breeding ground for bacteria. The type of fabric is also very important. Synthetic fabrics for shoes and clothes don't allow the body to breathe, so use all natural fabrics. Wash your clothes often!

 

Dietary Dietary changes are also very important in eliminating various sources of odor. Certain foods, such as meat, onions, garlic, exotic spices, and drinks such as coffee and alcohol can lead to body odor. Try eliminating these from your diet for a week or two and see if this makes a difference. Although you can usually smell your own B.O. if it is from your armpits many people don't realize they have general body odor because they have become accustomed to it. Have someone you can confide in do a "smell test" - before and after you start eliminating certain foods. That may be the only way you will find out.

 

Sweating As we mentioned above, excessive sweating may have underlying causes, so it is wise to be diagnosed to see if you have a medical problem. Women going through menopause and perimenopause may experience bouts of sweating accompanied by terrible body odor. The sweating may occur even when the woman is not warm. We'd like to thank Sue Berkenstock for this tip and the remedies she suggested as being quite effective, mentioned below, are baby wipes, vinegar, and bauxite crystal deodorant. 

 

Caffeine and medications may also be the cause of your sweating. Reduce your caffeine intake and note if there are changes when you stop taking medication.

 

Tobacco Although we have mentioned it in the Bad Breath section, tobacco use is a major cause of body odor. Not only does it come back through your lungs, but it comes through the skin. It probably mixes with other elements of your body's chemistry to create a distinct odor. If you stop smoking it may take several weeks for the body to rid itself of odor causing substances.

Supplements

Chlorophyll One or two chlorophyll tablets or chlorophyll liquid taken with each meal may also help, as chlorophyll is a great deodorizer.

 

Magnesium Take magnesium supplements or augment your diet with food sources high in this important mineral. Between 200-500 mg of magnesium have been recommended. You will have to try different doses until you get the amounts that are right for your body.

 

Vitamins A high-potency B vitamin (50 mg or higher), when combined with magnesium, will help reduce certain secretions that can be a cause of odor. Make sure you are getting 100 mg of PABA and 100 mg of B6.

 

Zinc If you have body odor, try taking zinc tablets. Zinc, plus magnesium, will help balance your body's metabolism and reduce the cause of bad odor. Studies have shown that taking 30 to 50 mg daily will dramatically reduce certain body odors, although you may need less. Zinc may also reduce perspiration and sweaty feet. However, it is wise to go above 15 mg only with a doctor's supervision as zinc may interfere with the absorption of copper, another essential trace mineral.

Remedies

Folk

Alcohol/witch hazel Wipe your armpits with alcohol, white vinegar or witch hazel instead of deodorant.

 

Alum Try using a crystal rock made from the mineral salt potassium alum instead of a deodorant. It won't keep you dry as an antiperspirant will, but they clog your sweat glands and contain aluminum chlorohydrate, which may lead to future health problems.

 

Apple cider vinegar Apple cider vinegar eliminates under arm body odor when used in place of deodorant because it reduces the pH of the skin. Bacteria can't live in areas with low pH.

 

• White vinegar is also helpful. Place some on a cotton ball and apply to the underarms instead of deodorant. The vinegar smell is gone in minutes and you should be smell-free all day.

 

Baby powder Use baby powder or talc in areas of heavy perspiration.

 

Baby wipes (see towelettes below) also work, but the results may be temporary. 

 

Baking soda Baking soda, the odor-eating standby, can be used instead of deodorant. Just apply the powder to your dry armpits. It will kill bacteria and help absorb perspiration. Cornstarch can also be used instead or mixed with the baking soda.

 

Bauxite crystal deodorant works very well at controlling underarm odors.

 

Parsley/alfalfa Chewing parsley, alfalfa and other leafy greens will help neutralize body odor, probably because of the deodorizing effect of the chlorophyll.

 

Radishes Juice about two dozen radishes, add 1/4 teaspoon of glycerine, and put in a squirt or spray-top bottle. Use as an underarm deodorant or to reduce foot odor.

 

Rosemary is an antibacterial herb. Put 8 to 10 drops of the essential oil in 1 ounce of water and appy it where needed.

 

Sage Herbalists suggest drinking a cup of sage tea daily to reduce sweat gland activity. This is especially true for those who perspire excessively due to tension. Use 11/2 teaspoonsful of dried sage or two tea bags in one cup of water; steep for ten minutes; drink in small doses throughout the day.

 

• Fresh sage leaves blended with tomato juice has been found to be very effective.

 

Tea tree is an antibacterial herb. Make a deodorant by putting 2 drops of the essential oil into 1 ounce of water and apply where needed.

 

Towelettes (baby wipes) Useful when a tense moment surges the sex hormones which produce fluid under the arms and around the genital areas that, when combined with bacteria, causes odor.

 

Turnip juice Turnip juice will reduce underarm odor for up to 10 hours. Grate a turnip, squeeze the juice through cheesecloth, so that you have two teaspoonsful. Wash your armpits first, and vigorously rub one teaspoonful on each one.

 

Wheat grass Take 500 mg of wheat grass daily on an empty stomach and wash down with a glass of water. The chlorophyll will dramatically reduce body odor.

Fuel your workout

Fuel your workout: exercisers who eat before they work out have more energy and stand to burn more fat

 

eVERY MORNING, NOON AND NIGHT, in gyms across America, you can hear the sound of a low but persistent rumble. Listen carefully and, in between the whir of the treadmill and the clank of weight plates, your ears will pick it up: the clamor of empty stomachs crying out for food.

 

Well, yes ... but there's a whole lot more to the story than that. As it turns out, if your goal is to maximize your workout and get (or maintain) a lean body, eating, not starving, is your best strategy. Here's what you need to know to prevent the empty stomach blues.

 

HOW FOOD FUELS YOU

 

Although your body burns some stored fat when you exercise, its main fuel is carbohydrate that's been stored in the muscles and liver in the form of glycogen. When your glycogen stores are depleted, your body will indeed tap more of its fat reserves, just as Nocton's client anticipated--but at what price? Without readily available fuel, you're not likely to feel too energetic. "And you won't burn more of anything if you can't muster the enthusiasm to master your toughest sets," says Nocton. "On the other hand, if you eat before exercise, whether it's a large meal several hours in advance or a small snack only minutes ahead of time, you'll have the extra oomph you need for an energetic and effective workout."

 

Here's the reason: Before carbohydrate is tucked away in your muscles and liver as glycogen, it enters your bloodstream in the form of glucose (also called blood sugar), a readily available source of energy that helps perk you up when you're feeling hungry and fatigued. If the glycogen stored in your muscles and liver is low, your body can rely on glucose for fuel; if you already have a fair amount of stored glycogen, your body will use the glucose as a secondary source of energy and spare the glycogen. "It means that you have two sources of fuel as opposed to one, so you can last a lot longer," says Jackie Berning, RD, a sports nutritionist and assistant professor in the department of biology at the University of Colorado at Colorado Springs.

 

 

Something else you should consider is that the muscles and liver can only store so much glycogen. It's important to "top off" your reserves fairly often, even if you haven't been doing much: During a long night's sleep, the body depletes as much as 80 percent of the glycogen stored in the liver. "That's why eating a little something before you exercise in the morning can really help," says Nocton.

 

 

Moreover, it doesn't take long to deplete stored glycogen during exercise, and it gets used up even faster when the weather is warm. "If you're playing an intense tennis match without having eaten and it's warm outside, it may take only 30 to 40 minutes before you deplete your glycogen," says Berning. Eating before a match will not only help you last a lot longer, it will also help settle the gastric juices that make your stomach growl and ward off the feelings of lightheadness and fatigue that can make it difficult to perform well.

 

 

WHAT TO EAT WHEN

 

Naturally, the fact that you shouldn't exercise on an empty stomach doesn't mean that you should eat a three-course meal 10 minutes before hitting the gym. In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. Because it takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates, it's important to winnow down the protein and fat content of your meal or snack as you get closer to exercise. "You're not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it's also trying to rush to your exercising muscles," says Berning. "In the end, it doesn't do a very good job of either one."

 

 

So, here are a few rules of thumb to follow: If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over. Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat. Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates (see below). If you only have the 15 minutes between, say, leaving your office and hitting the gym to grab something, go for a sports drink or a few Saltines. Also keep in mind that while eating high-fiber foods is important for good health, they're best eaten after or long before exercise, since they can cause bloating and other annoyances that will make you feel uncomfortable when working out.

 

Corn is good for you

 

Corn is a complex carbohydrate and a source of vitamin C and fiber, so it is more nutritious and lower in fat than white flour. Corn tortillas do not contain gluten, which makes them a great alternative to bread for those people with gluten intolerance. Besides, corn allergy is extremely rare. Corn bran is a heart protector because it helps lower the levels of triglycerides and blood fats, which are highly responsible for heart disease. The soluble fibers in corn bind with cholesterol in bile from the liver. It then leaves the body, taking cholesterol with it.

 

 Scientific research has determined that corn is a very good aid to prevent iron-deficiency anemia because it increases the absorption of this nutrient up to 50 percent. The American Institute for Cancer Research recommends corn and tortillas as part of a diet to lower the risk of cancer and promote overall health. Corn, when cooked, releases cancer-fighting compounds that are actually bound to the vegetable fibers.

 

Ferulic add, for instance, is a recognized disease-fighter, and while it is found in large amounts within corn, it is only a marginal component in fruits and vegetables. Oxidation increases cancer risk and heart disease, and free radicals have also been linked to age-related diseases such as cataracts and Alzheimer's disease. The longer corn is cooked, the higher the levels of antioxidants and ferulic acid that are liberated. We can guess why tortillas have been a primary dietary element in Latin American people as a source of energy, vitamins, and minerals.

 

 

Corn products, such as tamales and tortillas, are made by a high-temperature alkaline cooking procedure called nixtamalization. This lime cooking technique releases all the healthy substances in corn more effectively than any other process. Lime cooking significantly increases calcium and improves the bio-availability of niacin and other vitamins. Tortillas have been a long-time favorite food among astronauts due to the fact that they are a good source of nutrition easily transported into space and do not crumble in zero gravity.

 

 

Corn tortillas are a low-fat, low-sodium food and provide potassium, calcium, and fiber in less than sixty calories per serving. Contrary to popular belief, tortillas and tamales will not make you fat if they are part of an adequate diet. Lard in tamales can be substituted with low-fat margarine or even olive oil, and tamales are steam-cooked.

 

 

Corn foods have often been accused of being caloric but a low protein quality provider. Plant breeders have developed genotypes with high lysine and trytophen, substances that have improved the protein quality and nutritional value of corn. Corn tortilla consumers know they are a superb wrapping for almost anything, from vegetables, meat, and sour cream to caviar and tofu. The fillings in our tortillas undoubtedly compensate for the lack of protein. Corn tortillas are definitely a better choice than bread, crackers, or flour tortillas, because they are often whole-grain and lower in fat. Corn and tortillas are being considered in the NASA listings of meals for the future.

 

 

Masa flour can be made at home by nixtamalizing corn in a process of rinsing and cooking in lime water, but the traditional method has been effectively adopted and enhanced at the industrial level. MASECA is one of the most important providers of nixtamal, or lime-cooked corn dough. The tortilla industry is the fastest growing sector in the US baking industry. More than 300 companies are devoted to making tortillas and corn snacks. MASECA strives to produce masa under strict quality standards while preserving the taste and texture of this historic food.

 

* Putting it to Use

On or off the cob, corn is a tasty complement in salads, stews and soups, and there are many other ways in which it is prepared for use. Once corn is fully ripe it can be dried to separate the hull and the grain easily. When the grains are left whole, they constitute the basis for livestock food and it is called "samp" "Hominy" is the broken grain coarse and fine, and it is use in a wide variety of dishes such as pozole. "Meal" is the name given to ground corn, and it can follow several processes; it can be toasted to produce breakfast cereal and cookies for instance, or it can be ground to powder to get corn flour or processed for corn masa. Starch can be totally separated from the rest of the grain and has a great number of industrial uses such as the manufacturing of glue, cosmetics, flavorings, etc.

 

Not All Corn is the Same

 

Field corn can be found in many varieties and colors, but white and yellow are the most common. The most important types of corn are:

Dent.--It is the most traded and is basically used to feed livestock and to produce oil, starch, syrups, etc.

 

Flint.--This variety has larger grains and resists cold weather.

Flour.--This corn is soft and is mostly used to prepare meals such as tortillas.

Pop.--When heated, the humidity inside the grain expands until it pops through its hard cover. This is our all-time favorite popcorn.