The Good and Bad of Cholesterol

Cholesterol is an important molecule that is  essential to human metabolism, cell structures, and production of certain hormones and vitamins within the body.

Synthesis of cholesterol occurs in several organs. A large portion of cholesterol is produced within the liver. Other sites for production include: intestines, adrenal gland, and some reproductive organs.

Dietary cholesterol is equally as important and a large cause of health effects associated with elevated cholesterol.  Animal fats are typical places to find cholesterol. Plants and vegetables do not contain cholesterol unless it has been added through cooking process or other means.

Sources of Cholesterol include:

-    Cheese
-    Beef
-    Chicken
-    Eggs
-    Pork
-    Shrimp

Another few players in cholesterol are Trans Fat and Saturated Fat

Saturated Fats can be seen in chocolate, some oils, animal fats, and some dairy products.

Trans Fats can be seen in baked goods, fast food, snack foods, fried foods, margarine, and hydrogenated vegetable oil. Trans fats are produced by partially hydrogenating unsaturated fats. These are not found largely in nature. It has been recommended to limit or eliminate trans fats to improve your health.

The health concerns of elevated cholesterol are intense and severe:

Hypercholesterolemia

Is when a high amount of circulating cholesterol can be found in the blood

It is not specifically a disease but may result from other issues such as diet, family genes, diabetes or thyroid problems.

Cholesterol can always be found in the blood – but when levels becomes quite elevated then the concern arises.

Elevated cholesterol can lead to serious medical concerns such as: Atherosclerosis, Coronary Artery Disease, Worsening High Blood Pressure , Stroke, Peripheral Vascular Disease, Angina, and others

Atherosclerosis

Atherosclerosis is a response or result of damage to arterial blood vessels.

Is the result of hardening in the arteries and is typically caused by a build up of fatty molecules such as cholesterol.

It is a more specific term then the general term of arteriosclerosis.

Coronary Artery Disease

Plaque fills the inner pipes of arteries that supply oxygen to the heart.

Smoking is the #1 preventable risk factor but so is elevated cholesterol

Coronary arteries supply the muscle of the heart with oxygen.

Plaque can fill or line the arteries of the heart

Rupture or tearing of the arteries can occur causing serious consequences.

Prevention and Exercise

Prevention is necessary for several reasons. Diabetes and Hypertension are serious diseases that can be made much worse with elevated cholesterol. Diet and exercise are central to a good health in both improving cholesterol and additional symptoms associated with this disease.

As in many other areas, preventing cholesterol build up before it changes your life can be difficult but critical. HDL can be considered “the good cholesterol” and acts as a buffer to prevent a build up of unwanted cholesterol. HDL is a lipoprotein that can be improved through exercise. Other ways to improve HDL is stopping smoking, improving diet, weight loss, fish oil, flax seed and others.

What is more essential: Carbohydrates or Proteins?

Here is a recent question that was placed on out blog:

“I just recently was told that I need to loose some weight…
but I am not sure how to modify my diet.
Are carbohydrates or proteins more important to watch???”

Carbohydrates vs. Proteins

This is an interesting argument and every few years a change in stance appears to take place.

Let’s take a closer look!!!

Both Carbohydrates and Proteins are used for energy and are essential in good health. In addition to protein and carbohydrates, fats is an important source of energy. For many years, loss of weight and good health have been viewed as joined together. Diets have tried to find the right balance of both carbohydrates and proteins. But nutritionally – what occurs if we load up on one or the other?

Is there one that is specifically more healthy and benefical then the others ????

Carbohydrates

Are not an essential food source for survival but organs such as the brain, heart and kidneys are dependant on this food source for energy. Without this food source for quick breakdown, certain organs are unable to function to their capacity. Muscle mass will decrease and brain function will slow, along with an increase risk and often occurence of infection. These results are related to a decrease of carbohydrate as a food source.

When carbohydrates are absent from from the diet, then the body must find energy from another source. Carbohydrates are found in muscles, organs, and other tissues as proteins. These carbohydrates or glucose molecules will be taken out for energy use.

“The food source for the brain outweighs the need of other organs and tissues.”

Therefore, the breakdown of tissue and muscle when carbohydrates are withheld or unavailable can cause serious harm and strain on many organs.

Good vs Bad Carbohydrates: Certain carbohydrates in simple sugars such as chips and cookies and candies are a type of carbohydrates that can cause weight gain when eating in excess and sometimes even in moderation. But other carbohydrates such as grain products, brown rice, vegetables and some fruits are better sources of carbohydrates.

Proteins

Are compounds that are comprised of amino acids that are metabolised from breakdown.

The “pieces” or chains of amino acids become the building blocks for muscles, organs, tissues such as skin, and other areas.

Proteins, through a complicated process, are broken down into carbohydrates and essential amino acids.

There are 20 standard amino acids and in most plants all 20 can be made within the plant. Animals and humans are unable to make all the 20 and therefore must get some from their diet.

Once the protein has been digested it can be broken down in the liver by a process called gluconeogenesis. The protein through this process is broken down to glucose. This is the same end product of breakdown of carbohydrates.

Dietary sources of protein include: meats, fish, seeds, nuts, vegetables, eggs, milk, cheese, and some grains.

Weight-loss

“The key to weight loss is calories in and calories out.”

The body does not care if those calories come from carbs or proteins.

When you eat more calories through protein and/or carbs then you burn during the day – the result is weight gain.

High-Carb diets and High-protein diets are options and their opportunity to allow for a larger amount of weight loss has been argued.

Several keys to weight loss include:

1.) Eating good carbs in moderation: 40%-60%

2.) Eat protein in moderation

3.) Replacement of bad fats with good carbs or proteins

4.) Exercise

End result of Protein vs. Carbohydrates

Obviously both are quite important and essential. The question to answer regarding which one is more important is quite difficult. The obvious answer is both.

But more specifically:

- Children: Protein is essential for muscle growth and should be consumed in greater quanities during this period

- Pregnancy: Increased amounts of protein is also consumed during pregnancy

- Recovering from injury: Increase amounts of protein

- High exercise diet: may require increase Carbohydrates during that period and to replenish calories lost or used

- Percentage of Carbohydrates is often greater in the average person than is protein

*** Remember fats are another energy source – when consumed they are ready for use….when not used though, they will then be stored in adipose tissues. Again there is a good source and a bad source of fats!!!!

Often if you are truly seeking to loose weight, you need to meet with a proper nutritionist and an exercise trainer that can tailor a menu and an exercise schedule to meet your needs!!!

Where is the Vitamin D?

An alarming increase of a deficiency of Vitamin D is being seen in children, adolescents and young adults. Recently a study was released showing the low levels of this important vitamin.

Vitamin D has an essential role in the health of many organs. In addition, this vitamin helps with the absorption of other nutrients such as calcium and phosphorus. The immune system is also boosted by the presences of this and other vitamins

Deficiency of this vitamin can lead to serious consequences such as Rickets, Osteomalacia and Osteoporosis.

Rickets is a condition that affects children and is often seen in developing countries. Symptoms of this condition includes bow-legged problems, growth changes, and bone pain.

Osteomalacia is a similar condition to rickets but is seen in the adult population.

Osteoporosis is when the density of the bones decreases substantially. Often seen in women following menopause – but can be seen in men due to age as well as the Vitamin D deficiency.

The Numbers

Almost 8 million children, adolescents and young adults have Vitamin D levels low enough to be considered deficiency

Another 51 million are insufficient in the amount of Vitamin D.

Girls appear affected more commonly than boys. Darker skin also appears to be more commonly affected.

Potential reasons for low Vitamin D levels

1.) More time watching TV by children

2.) Increase amount of sunscreen use

3.) Playing inside rather than outside

4.) Increased amount of “soda consumption”

5.) Less consumption of Milk and other foods fortified by Vitamin D

6.) More sedentary lifestyles

What is so concerning?

In addition to the findings regarding low levels of Vitamin D – other increased risk factors are seen as well.

An association was found between low levels of Vitamin D and increased risk for disease such as Hypertension [High Blood Pressure], High blood sugar, Diabetes, Metabolic syndrome and increased risk for heart disease.

This means that increased number of children and young adults are becoming more at risk for several serious diseases.

Are we overreacting

This may be a possibility – Several additional studies are currently being conducted to further understand these findings as well as some additional guidelines. Daily consumption of Vitamin D still seems to be in debate. Many believe that milk with fortified vitamin D and 20 minutes of sunshine should be adequate. This is being heavily researched

Others believe that we don’t have enough data to adequately determine the risks that low Vitamin D may be associated with further risk factors.

It is certain that several issues and risks are surfacing again and again that points to a worsening nutrition value and overall physical health for those with unhealthy lifestyles that include junk food and sedentary lifestyles.

Additional information:

http://www.msnbc.msn.com/id/32265598/ns/health-more_health_news/

Original post at health blog

Marathon – The running that actually will set you free

May 2009 – 5 months ago I decided to get back to into running. I am not a great runner and have only ran a half dozen 5k races over the past few years. I have always wanted to enjoy running but I believed that to learning to love running would be impossible. However, a friend asked if I had ever considered running a marathon. Running a marathon had always been a goal but time seemed to get into my way. We made a goal to run daily and see where it would take us.

I finalized my goal for running: “I wanted to run my first marathon and if no setbacks to run at least 2 marathons this year and if all went well then 4“

As I look back…that was a pretty intense goal to make. However, setting such a high goal pushed me to run when I didn’t want to. Just this last week I finished my first marathon and have learned to love running. Running has become addicting and I am only 1/4th of the way to my goal.

I wanted to finish the marathon in under 6 hours. I actually finished around the 5 hour 20 minute mark.

I am not a 3 hour marathon runner and probably never will be, but to have finished was amazing. Running allows you to burn calories, stress, boredom, and laziness.

June 2009

I recently finished by second marathon. It was a killer!!! What an experience. My training has been rather consistent but this race seemed much more difficult.

I finished just under 6 hours. Cramping in my legs seemed to be the worst part of the race. The sites through the mountains and the time to exercise, think, and listen to music was perfect.

Two down and now two to go!!!

September 2009

Family, work, and pain in both knees will prevent me from finishing my two marathons this year. I have continued to run but my long distance running has decreased. I have targeted a few marathons for next year and will continue training through the fall and winter months.

My running

I had never ran more then 6 miles previously. When I started running recently I hadn’t ran in over 6 months. I was scared and out of shape.

I started running the day after Christmas. I made a goal and started running/walking 3 miles a day 5 or 6 times a week

I then forced myself to run 3 miles without stopping for 2 weeks. I then ran a 5 mile “long run”. From there I went to 4 miles a day for 3 weeks and another long run of 7.5 miles. I soon bumped it up to 5 miles a day and running a “long run” every 2 weeks. I went to 10 miles, then 12 miles, then 15, 18 and finally 20 miles.

There was not 1 day while training that I loved running — it wasn’t until the marathon itself — and then I really only loved the first 20 miles. I hated the last 6 and then loved the last .2 miles or so.

To finish and accomplish a goal is truly amazing.

11 marathon Hints

1.) Time – running is about putting in the time. That is all it is. If it takes you 15 minutes or 4 minutes to run
a mile – put in the time.

2.) Get good equipment – Shoes, shorts, socks, food, water – get the good stuff [not always the expensive stuff].

3.) Run inside and out – Running everyday can get boring…and often excuses are made according to weather – running inside and outside
to change tempo and the view can be refreshing.

4.) Travel to run – Try out new places and new courses…when you know how far you have run [or how far you have to go] it can make
running more difficult..try a new place.

5.) Stretch – I have never stretched before a run [though I should] but we all need to stretch after a run. It allows your body to heal or recuperate better and more fully.

6.) Have a running partner – Run with someone or train with someone – the difference is that they may not be with you every day or even ever…but you can still share goals and stories. Get a friend or find a new one!!!

7.) Plenty of fluids and food – Find good and healthy training foods – They will prevent injury, fatigue, nausea, and dehydration.

8.) Music – Get a play-list of music and run the miles away while listening to your favorite band or songs. If you love to think rather then listen – this one is not for you.

9.) Set a goal – Start today…make the plans…then make it happen.

10.) Be mindful of the outhouses – You evolve into a runner when a potty break occurs regularly while running…but be careful…you don’t want to be somewhere unprepared!!

11.) Run for a reason – whether for yourself or another – running for a purpose can be fun and powerful.

Healthy running

Shedding the weight or even improving your health can be obtained by running. To start running today can have dramatic and life long
benefits to your appearance, emotions, and your overall physical and mental health.

Often your Nutrition will improve because by running often you want to put better foods into your body.

Exercise is always a first line of treatment to several medical conditions. Diabetes, Heart Diease, Obesity, High Cholesterol and Heart Attack are just a few disease that can be improved and often prevented by getting a bit of exercise.

A marathon may not be attainable for everyone. Try to incorporate some sort of activity into your daily life , even if it’s just walking to spend less time on the couch.

Good luck!!!

Some key websites to take a look at:

Runners World – http://www.runnersworld.com/

Marathon Guide – http://www.marathonguide.com/

Cool Running – http://www.coolrunning.com/engine/1/1_18/7420.shtml

Susan G. Komen for the Cure http://ww5.komen.org/

and many others!!

Originally seen at Marathon running

What are vitamins?

Vitamins – what are they??? This is a great question and often they are hard to define.

Vitamins are compounds often found in nature or made within an organism. Some are essential which refers to their importance within the body.

Each vitamin is chemically different from another. However, many have similar functions within the human body. Such functions include: metabolism, health maintenance, cell protection, cell communication, vitality, growth, and much more.

Deficiencies of vitamins can be devastating. Scurvy and Pernicious Anemia are just a few examples.

Most vitamins are gained through our diet. Many can not be stored and are therefore essential on a daily basis. Vegetables, fruits, meat and fish are often great sources for vitamins

Supplements can help replenish our source of vitamins but often shouldn’t be more important than our dietary source. A good oral vitamin can not, however, be overstated for those such as children, elderly, sick, or otherwise in need.

Are you getting enough?????

This post was originally seen at: http://iahealth.blogspot.com/