Super supplements

Super supplements 

Eating a healthy, varied diet will help you get most of the vitamins and minerals you need, but when you are pregnant you will also need to take a folic acid supplement.

The Department of Health also advises you consider taking a daily vitamin D supplement, particularly in the winter months (from October to the end of March) when we don’t get vitamin D from sunlight.

It can be difficult to get the recommended amount of folic acid and vitamin D from food alone.

You can also ask your GP, midwife or pharmacist about supplements – your GP may be able to prescribe them for you.

If you're on income-related benefits or under 18, you can get free vitamins while you're pregnant from the Healthy Start scheme.

Find out if you qualify for Healthy Start.

Folic acid

Taking a 400 microgram folic acid supplement before and during the early days of your pregnancy helps with the development of your unborn baby. However, women who suffer from diabetes, or have had a previous neural tube defect (NTD) affected pregnancy, or have a history of spina bifida or similar conditions in the family, should consult their doctor as they may need to take a daily dose of 5mg of folic acid.

This applies to all women who are either pregnant or planning to get pregnant, whatever their age, and whether or not there is a history of spina bifida or similar conditions in the family. Many people with spina bifida will have some paralysis and need aids to help them to walk or will need to use a wheelchair. It can also affect the nerves controlling the bowel and bladder.

Folic acid is a man-made form of folate, a B vitamin that occurs naturally in food. It’s unlikely that you’ll get enough folate to protect your baby just from the food you eat, which is why folic acid supplements are recommended. But it’s still a good idea to eat a healthy, balanced diet that includes folate-rich foods such as granary bread, beans and pulses, and green vegetables such as broccoli and spinach. Look out for the symbol on some breads and breakfast cereals which shows they’re fortified with extra folic acid.

Find out more about eating healthily while you’re pregnant

Folic acid supplements are widely available in pharmacies, health food shops and supermarkets, and cost as little as under £1 for a month’s supply. You can also get them free on prescription from your GP It doesn’t matter which brand of folic acid supplement you choose – just make sure each tablet contains 400 micrograms of folic acid. You’ll only need to take one tablet a day.

Vitamin D during pregnancy

Vitamin D regulates the amount of calcium in the body, which helps to keep bones and teeth strong and healthy.

Although we can get vitamin D from sunlight, it is also in some foods, including oily fish (such as salmon, mackerel, herring and sardines), eggs and red meat and foods fortified with vitamin D, including some breakfast cereals and most fat spreads.

Vitamin D is found only in a small number of foods and it might be difficult to get enough from foods alone. So all adults, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10mcg of vitamin D, particularly during the winter months (October until the end of March).

From late March/early April to September most people should be able to get enough vitamin D from sunlight, so you might choose not to take a vitamin D supplement during these months.

Some groups may be at particular risk of vitamin D deficiency. Talk to your midwife or doctor to see if this applies to you.

If you’re in any doubt about taking vitamin supplements during your pregnancy or while you are breastfeeding, speak to your GP or another health professional such as a pharmacist.

Warning: If you’re pregnant, you should avoid supplements and multivitamins containing vitamin A (retinol) –– as too much of it can harm your baby’s development. You should also avoid liver and liver products (including fish liver oil), as they are high in vitamin A.

https://www.nhs.uk/

Artificial Sweeteners

Artificial Sweeteners

The health benefits of artificial sweeteners are inconclusive, with research showing mixed findings. Diet soda may not be a healthy substitute for sugary soda.

    For adults trying to wean themselves from sugary soda, diet soda is a possible short-term substitute, best used in small amounts over a short period of time.

    For children, the long-term effects of consuming artificially-sweetened beverages are unknown, so it’s best for kids to avoid them.

There is conflicting research surrounding the health benefits of artificially sweetened drinks. Long-term studies show that regular consumption of artificially sweetened beverages reduces the intake of calories and promotes weight loss or maintenance, but other research shows no effect, and some studies even show weight gain. (55)

    A 2013 study showed that both sugar-sweetened beverages and artificially sweetened beverages were linked with an increased risk of developing Type 2 Diabetes, however, more research is needed to prove a causal link. (58)

One study of 3,682 individuals examined the long-term relationship between consuming artificially sweetened drinks and weight. The participants were followed for 7-8 years and their weights were monitored. After adjusting for common factors that contribute to weight gain such as dieting, exercising change, or diabetes status, the study showed that those who drank artificially sweetened drinks had a 47% higher increase in BMI than those who did not.

One concern about artificial sweeteners is that they affect the body’s ability to gauge how many calories are being consumed. Some studies show that sugar and artificial sweeteners affect the brain in different ways.

The human brain responds to sweetness with signals to eat more. By providing a sweet taste without any calories, however, artificial sweeteners cause us to crave more sweet foods and drinks, which can add up to excess calories.

At the University of California-San Diego, researchers performed functional MRI scans as volunteers took small sips of water sweetened with sugar or sucralose. Sugar activated regions of the brain involved in food reward, while sucralose didn’t. (56) It is possible, the authors say, that sucralose “may not fully satisfy a desire for natural caloric sweet ingestion.” So, while sugar signals a positive feeling of reward, artificial sweeteners may not be an effective way to manage a craving for sweets.

A 2011 statement from the American Heart Association and American Diabetes Association concluded that when used judiciously, non-nutritive sweeteners (including very low-calorie sweeteners, artificial sweeteners, and non-caloric sweeteners) might help with weight loss or control, and could also have beneficial metabolic effects. The statement also points out, however, that these potential benefits will not be fully realized if there is a compensatory increase in energy intake from other sources – ultimately saying that at this time there are insufficient data to make a conclusive determination about using non-nutritive sweeteners; more research is needed. (57)

To date, the FDA has approved the use of six artificial sweeteners; each one is far sweeter than regular sugar. (55) They include:

Stevia

One natural low-calorie sweetener, stevia, has not yet been evaluated by the FDA.

    Stevia is a non-caloric sweetener made from the leaves of a shrub that grows in South and Central America.

    Stevia is about 300 times sweeter than sugar.

    A number of major soft drink companies have begun launching stevia-sweetened beverages, sometimes combining stevia with erythritol, a sugar alcohol.

    There are no long-term studies of the health effects of stevia.

Sugar alcohols

Erythritol and xylitol are sugar alcohols, a class of compounds that have been used for decades to sweeten chewing gum, candy, fruit spreads, toothpaste, cough syrup, and other products. Newer, cheaper ways to make sugar alcohols from corn, wood, and other plant materials, along with their sugar-like taste, are fueling their use in a growing array of foods.

References

55. Bellisle F, Drewnowski A. Intense sweeteners, energy intake and the control of body weight. Eur J Clin Nutr. 2007;61:691-700.

56. Frank GK, Oberndorfer TA, Simmons AN, et al. Sucrose activates human taste pathways differently from artificial sweetener. Neuroimage. 2008;39:1559-69.

57. Gardner C, Wylie-Rosett J, Gidding SS, et al. Nonnutritive sweeteners: current use and health perspectives: a scientific statement from the American Heart Association and the American Diabetes Association. Diabetes Care. 2012;35:1798-808.

58. Fagherazzi G, Vilier A, Saes Sartorelli D, Lajous M, Balkau B, Clavel-Chapelon F. Consumption of artificially and sugar-sweetened beverages and incident type 2 diabetes in the Etude Epidemiologique aupres des femmes de la Mutuelle Generale de l’Education Nationale-European Prospective Investigation into Cancer and Nutrition cohort. Am J Clin Nutr. 2013;97(3):517-23.

Healthy Drinks

Healthy Drinks

    Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too.

    Some beverages should be limited or consumed in moderation, including diet drinks, fruit juice and milk.  Alcohol in moderation can be healthy for some people, but not everyone.

    Avoid sugary drinks like soda, sports beverages, and energy drinks.

Water

There are many options for what to drink, but for most people who have access to safe drinking water, water is the best choice: It’s calorie-free, and it’s as easy to find as the nearest tap.

Water provides everything the body needs—pure H2O—to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. It’s the perfect beverage for quenching thirst and re-hydrating your system.

How much water do I need?

There is no one estimate for how much water the average American needs each day. Instead, the Institute of Medicine has set an adequate intake of 125 ounces (about 15 cups) for men and 91 ounces (about 11 cups) for women. (1) Note that this is not a daily target, but a general guide. In most people, about 80% of this water volume comes from beverages; the rest comes from food.

Water is an excellent calorie-free, sugar-free choice.  For some people who are accustomed to drinking sweet beverages, water can initially taste bland. To increase water consumption without losing flavor or to spice up your daily water intake, try these refreshing water-based beverages:

Infused water

Instead of purchasing expensive flavored waters in the grocery store, you can easily make your own at home. Try adding any of the following to a cold glass or pitcher of water:

    Sliced citrus fruits or zest (lemon, lime, orange, grapefruit)

    Crushed fresh mint

    Peeled, sliced fresh ginger or sliced cucumber

    Crushed berries

Sparkling water with a splash of juice

Sparkling juices may have as many calories as sugary soda pop. Instead, make your own sparkling juice at home with 12 ounces of sparkling water and just an ounce or two of juice. For additional flavor, add sliced citrus or fresh herbs like mint.

Beverages to limit

Drinks that are loaded with sugar are the worst choice; they contain a lot of calories and virtually no other nutrients. Consuming high-sugar drinks can lead to weight gain and increased risk of type 2 diabetes, cardiovascular disease and gout.

    The average can of sugar-sweetened soda or fruit punch provides about 150 calories. If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 5 pounds in a year. (2) Cutting back on sugary drinks may help control your weight and may lower your risk of type 2 diabetes.

    Sports beverages are designed to give athletes carbs, electrolytes, and fluid during high-intensity workouts that last an hour or more. For other folks, they’re just another source of sugar and calories.

    Energy drinks have as much sugar as soft drinks, enough caffeine to raise your blood pressure, and additives whose long-term health effects are unknown. For these reasons it’s best to skip energy drinks.

https://www.hsph.harvard.edu/

What Is A Statement of Health?

What Is A Statement of Health?

If you’re enrolling in or making changes to a group life insurance or disability plan, you may be asked to complete a Statement of Health (SOH), also known as Medical Evidence of Insurability. Completing it is key to ensuring you and your loved ones have the coverage you need — but it’s not nearly as difficult (or as clinical) as it sounds.

What is a Statement of Health?

It’s a document containing a series of questions about your overall health. Depending on your plan and the coverage you want, a statement of health is necessary to meet underwriting rules and to complete your application.

When would I need to complete a Statement of Health?

There are lots of situations based on your life changes and your company’s benefits plan. For example, you may be:

• Requesting a higher coverage amount than your plan’s maximum
• Enrolling after an enrollment period closes, perhaps because you’re adding a dependent
• Reconsidering your choices after waiving all or part of your employer-paid insurance

Is the information confidential?

Yes. Insurers have strict standards for privacy and confidentiality. The Consumer Privacy Statement you receive with an SOH will give you more information.

Is there a time limit on submitting my Statement of Health form?

That depends on your group plan. Typically, you have 60 days to complete and return the form.

Can I complete a Statement of Health online?

If that’s an option under your plan, there are benefits to doing so. It’s quick and easy and you may get a faster decision. Visit your enrollment website for more information.

What if I have an existing medical condition? Should I still complete a Statement of Health?

Yes. Even people with relatively serious medical issues may still be eligible for insurance coverage.

Does a Statement of Health require a doctor’s visit?

Not typically. However, if you answer “yes” to questions on the SOH, you may be asked to submit an Attending Physician’s Statement (APS) or undergo a paramedical exam.

What’s a paramedical exam?

It’s a simple physical exam, arranged by your insurer and performed by a medical professional. It takes approximately 30 minutes at no cost to you. The need for one is determined by your answers on the SOH form, your age and the amount of insurance you are requesting.

https://blog.metlife.com

Green Tea

Green Tea - When you think of good-for-you beverages, water immediately comes to mind, but there are others worth adding to your diet. "Some drinks have tremendous health benefits, from relieving minor ailments like indigestion to protecting against serious ones like osteoporosis," says Dan Nadeau, MD, medical director of Exeter Hospital's HealthReach Diabetes, Endocrinology, and Nutrition Center in Exeter, New Hampshire. Here, eight healthy drinks that are packed with disease-fighting nutrients. Now that's easy to swallow.

The Benefit: Helps reduce risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.

https://www.fitnessmagazine.com/recipes/drink/the-8-healthiest-drinks/

Anorexia - Killing American Teens Everyday

Anorexia - Killing American Teens Everyday

The vicious eating disorder known to all as anorexia is one of the most deadly out there.  More common in females than males, it's estimated that 1% of all teenage girls have this disorder, and that out of that 1%, up to 10% may die from it.

The individual with this disorder believes they are obese or overweight and have a very poor self-image of themself.  In an attempt to quickly lose weight by whatever means necessary, people with anorexia have been known to starve themselves, take laxatives in order to expel food from the body, and it many cases extreme amounts of exercise.  Any of these three are enough to take a terrible toll on the body.

Don't confuse anorexia with bulimia.  Anorexia is when a person refuses to eat (or eats very little).  Bulimia is when a person consumes large amounts of food (binging) and then force themself to vomit in back up (purging).  Both stem from an incredibly poor image of self and the person thinking or feeling extremely overweight, but they are very different diseases.

What are the symptoms and medical problems?

If you think someone might have a problem with anorexia, here are some short term signs to look for:

Extreme weight loss over a short period of time

Unwilling to eat in front of others

Anxiety

Constant Fatigue

Unusual concern about calorie intake

For women only: 3 consecutively missed menstrual cycles

These are just some of the most common signs that someone may be anorexic.  This is by no means a complete list nor do these signs always indicate anorexia.  This is just a guide to use.  If you feel that someone you know and love may have a problem, sit down with the person, surround them with friends and family, and have a loving, understanding discussion with them.

And let's not forget the affects of pregnancy on an anorexic, or even a recovering anorexic.  Most women gain between 20-25 lbs during their pregnancy.  How well do you think someone with an eating disorder would react to this?

Depriving your body of food while you are pregnant can take away nourishment from your unborn child and put his or her life in jeopardy.  Children who are born to anorexic mothers may develop heart disease, underactive kidney and liver, and have weak bones and teeth.  No child deserves to be handicapped unnecessarily even before they are born!

If anorexia goes undiagnosed and untreated for too long, the effects of this disorder become much worse.  Some long term effects include:

Lowers Average Body Temperature

Loss of Minerals

Bone Shrinkage

Irregular Heartbeat

Increases the Risk of Developing Osteroperosis and Bulimia

Why do so many people develop anorexia and eating disorders?

The answer is quite simple.  Tragic, but simple.  We live in a society that equates skinniness with success, happiness, and beauty.  When young children are bombarded with these images daily, they develop the idea that they too must look a certain away in order to be accepted by society and be happy.  Without the proper education about healthy eating and weight maintenance, many will do whatever it takes to lose weight.  Here are some eye-opening statistics about anorexia, and eating disorders in general.

1% of American women binge and purge as a way to lose weight (bulimia)

10% of female college students have been diagnosed with a full or borderline eating disorder

Only 5 - 10% of all people with an eating disorder are males

10 - 15% of people who suffering from an eating disorder will die because of it

40% of 1st, 2nd, and 3rd grade girls want to be skinnier

80% of 10 year olds worry about their weight

Many children have begun to diet as early as age 9

What a happy world we live in!

These statistics are freightening!  What is our world coming to when a 9 year old is more concerned about their weight and appearance than playing and having fun?  There is more, MUCH more to life than worrying about weight and your image to others.  Sure, there are plently of health reasons to lose weight, but people with anorexia or other eating disorders are going about the entirely wrong way.  It's time to put an end to this tragedy.

What has led our society to such a low level of moral standard?  How can someone put themselves, their body, and their family through the rigors of a deadly disorder such as anorexia?  It's not the individual's fault, that's for sure.  Society is to blame for such an epidemic.  And yes, I do mean epidemic.  People are dying from these disorders daily just so that they feel like they fit into a society who could care less about them.

Is this fair?  Nope!

Is this what you want for your children?  Nope!

Is it time to do something about teach kids about anorexia and eating disorders?  You betcha!

No one deserves to feel like society is making our young ones feel.  To feel as if they aren't good enough, aren't pretty enough, aren't skinny enough to function in the world and be happy.  It's obvious that something needs to be done about this.  More health education needs to be taught in schools with an emphasis on acceptance of all body types so children and teenagers don't feel as if they is something wrong with them for not looking a supermodel.

Just imagine someone from a third world country would think if they knew about the anorexia epidemic happening in America and other, richer parts of the world?  To purposely avoid food and starve?  Insane!  That's exactly what it is.

Acting now can save lives!

Just imagine five to ten years down the road, I'm willing to bet that person will thank you for potentially saving their life.  Once a person gets their head out of the fog of being trapped with an eating disorder like anorexia, it will become clear to them how much better their life is without obsessing over food and how they look.  It really takes a drain on the body and the mind and can make life miserable and barely worth living.

Change your life for the better today!

Think of it this way: do you really want to live this way for the rest of your life?  Not only are you harming yourself, but think of the emotional damage you are pushing on your friends, family, and loved ones?  Do you really want to put them through that?  Like anyone with a disease or disorder, it takes time to heal and fully recover.  Don't fear.  Once you get going and your life starts to improve, I'm sure you will see how much better it feels to be healthy and free from the vices of deadly disorder like anorexia.

So start reading and beat anorexia once and for all!

Hopefully these resources will help those in need and give them the knowledge and treatment they need to turn their life around and escape the grip of this deadly disorder.

Getting help from medical professionals

If you feel you would like to learn more, do not hesitate from contacting your medical doctor with any questions and concerns you may have.  Remeber, medical professionals deal with patients with these disorders everyday.  They know how to help you.

Do not feel embarrassed or ashamed, you are not the only one who has ever had this problem.  Leave those emotions in the past because the misery you've dealt with is over.  With that in mind, be willing to take constructive advice on how to change and be willing to implement those changes in your life.

Why Advance Health Care Directives Are Important

Why Advance Health Care Directives Are Important | Consider this scenario. You are in a hospital with a terminal illness, unconscious, connected to all kinds of medical machines, and has a very poor prognosis. Who will speak on your behalf during this time of illness? Who would tell the doctors, the nurses and your family members what your medical wishes are if ever you get into this terminal condition? Who would let your caregivers know what you would like to happen to you and your body in such a condition like this? Would you like to be kept alive by all means? Or would you rather decide not to be subjected to futile treatments knowing that this is not a dignified living for you? But how would you let everyone know all these wishes now that you are no longer capable of speaking up for yourself?

This is why Advance Health Care Directives (AHCD) are very important. As a clinical counselor working in a hospital for several years now, I have personally worked with families and witnessed them break apart because they could not agree in making medical and end-of-life decisions for the dying loved ones. Their loved ones, who were unable to speak up for themselves, did not have an advance directive. Remember the Terry Schiavo case?

I have witnessed many cases where, because patients did not have an AHCD, families and caregivers are plagued with guilt and have constantly asked themselves if they were making the "right" decision for their loved one or for themselves. Yet, I have also witnessed many cases where, because patients had an AHCD, their families and caregivers felt at peace, in spite of the pain, just because they knew they were honoring their loved one's medical wishes as reflected on their AHCD.

WHAT ARE ADVANCE HEALTH CARE DIRECTIVES (AHCD)?

AHCD are legal documents that enable you to do the following:

1. Appoint or designate a primary and secondary power of attorneys for health care whom you trust to speak on your behalf and honor your medical wishes in an event that you could no longer speak up for yourself.

2. Appoint a primary physician whom you trust to be your doctor or caregiver.

3. Make your end-of-life wishes known.

4. Make your wishes known regarding organ donation.

5. Make your wishes known regarding pain control.

For an AHCD to be legal, it has to be signed by you (the person creating the document) before two witnesses. These witnesses could not be your designated power of attorneys or your immediate family members or your health caregivers where you receive medical care. Close friends or distant relatives could be witnesses. If you cannot find witnesses, the document could be notarized by a notary. The notary can only notarize an advance directive if you have a valid photo ID (e.g. driver license or passport). This process applies particularly in California. Other states may have different processes.

I would also like to mention that a Living Will is a kind of AHCD. Likewise, an AHCD could also be known as "Durable Power of Attorney for Health Care."

WHAT DO YOU DO WITH YOUR ADVANCE HEALTH CARE DIRECTIVE?

Once you created your AHCD, you keep the original and remember to keep it in an accessible place in your home. If possible, make several copies to give to your designated power of attorneys, your primary physician and to your hospital. I strongly encourage people to always bring a copy with them whenever they go to the hospital so that the hospital will not only have a copy of your document but also will know and honor your medical wishes. While creating an AHCD is not mandatory, it is a Federal Law that hospitals have to ask patients during their admission if they have an AHCD.

WHERE CAN YOU GET ADVANCE HEALTH CARE DIRECTIVE FORMS?

Most, if not all, hospitals have AHCD forms. You can always ask your hospital if they have available forms. You can also ask your doctor if he/she has a form. There are many websites now on the Internet that offer AHCD forms. Just do a search on "Advance Health Care Directives."

I believe that your completed (properly witnessed or notarized and signed) AHCD is legally recognized in states other then your own. However, since each state may have its own froms and probably laws on AHCD, the best thing to do is to always bring an extra copy with you when traveling.

WHO CAN FILL OUT AN AHCD?

Many folks think that an Advance Health Care Directive is only for patients who are terminally ill. Not so. Any competent adult, 18 years old and above, can fill out an AHCD. I remember dealing with the family of a 20 year old woman who ended up on a persistent vegetative state (PVS) as a result of a car accident. Her parents ended up divorcing just because they could not agree as to what to do with her in her grave condition. The mother believed that her daughter loved life so much that she would not like to be living in such a terrible medical condition where there is no dignity of life any longer. The father thought otherwise. This sad break-up of a family would have not happened if, even at early age, their daughter had an advance heatlh care directive.

I strongly encourage you to talk to your physician or family members about this difficult yet very important subject. I just hope that this article has been a source of help.