Recognize 9 Iron Deficiency Symptoms That Can Lead To Dangerous Diseases

In general, iron deficiency can lead to disruption of biological processes in the body, including the more severe conditions may cause anemia. Iron deficiency can lead to several dangerous diseases, and even, a new research reveals that, it can lead to stroke. Iron is necessary for the body to transfer oxygen from the lungs throughout the body and help the muscles in order to save the and use oxygen. Iron is classified as an essential nutrient for the growth and development of infants, therefore, advised to pay attention to symptoms that may lead to iron deficiency.

Adult male (weight 75 kg) containing ± 4000 mg of iron, while the adult female (body weight 55 kg) containing ± 2100 mg of iron. Males have a reserve of iron in the spleen and bone marrow as much as 500-1500 mg, which is why the lack of blood (anemia) is relatively rare in men. In contrast, women only have backup iron 0-300 mg so susceptible to anemia, especially in women of childbearing age who are menstruating.

Iron intake is needed at any time, and is usually fulfilled by implementing a diet with balanced nutrition. In certain conditions, the body needs more good intake of natural food sources or iron supplements. The signs that indicate the body need iron supplements are as follows:

1. Fatigue: Blaire Morriss, a nurse at the Vanderbilt Center for Integrative Health, said that the body uses iron to make hemoglobin, a substance in red blood cells that carries oxygen. Therefore, if you do not have enough healthy blood cells, you certainly will feel tired.


2. Hard to focus: synthesis of neurotransmitters, may change in the iron-deficient. According to Morriss, this change leads to a function which is lower than normal, so you will be more difficult to focus and concentrate. 


3. Apathy: One of the other effects of changes in neurotransmitter synthesis is the appearance of apathy. The attitude appears to various issues, including friends, family, work, and even couples.


4. Shortness of breath: Kimberly Mueller, RD, owner of Fuel Factor Nutrition Coaching said, without enough iron in the blood, the body becomes deprived of oxygen. This condition continues to shortness of breath. 


5. Pale skin: Mueller also said that, the pale appearance of the skin caused by reduced blood flow and a decrease in the number of red blood cells.


6. Its hard to exercise as usual: Need a struggle to make the portion of practice as usual? A recent study from Cornell University found that low iron levels also affect your ability to perform usual activities. 


7. Muscle pain: Not having enough iron, blocking the ability of the muscles to recover after strenuous activity. This condition then have an effect on the appearance of pain in the muscles.


8. Brittle nails: Less iron can also give effect to the nail. The nails will be very fragile, thin, and easily damaged. 


9. Pink or red urine: Beeturia is a condition characterized by a pink or red urine after eating fruit bits. Although normally occurs in 10 to 14 percent of people, but Morriss said the number is much higher in people who are deficient in iron.

These foods can Make a Sleeping Beauty

What we eat in the evening it can provide a considerable influence on the quality of our sleep. We can easily get much better rest with just making a few changes and adding some specific foods that can help us sleep.
One thing to remember, we do not need to eat these foods just before bed. Because, this will make us awake due to increased blood flow to the digestive system.

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The following are foods that can help you sleep better:

1. Cottage cheese. In the cheese contains casein protein which is slowly absorbed by the body. Casein will distribute amino acids into muscle tissue after a few hours of consumption. In addition, the cheese will help you sleep better because it contains the amino acid tryptophan, which the body converts naturally will be two types of hormones that help you sleep, the melatonin and serotonin.
2. Oatmeal. Most people think oatmeal is the menu for breakfast, but the food is also useful at night. Because carbohydrates are found in oatmeal helps trigger the release of serotonin in the body. Serotonin is a hormone that enables convenient, reduce stress, and create a calmer mind. Because oatmeal is digested more slowly, the selection of food is certainly very tepa eaten before tidurt.
3. Peanuts or peanut butter. Other foods to consider to improve the quality of sleep is nuts or natural peanut butter. Nuts are a natural source of niacin, nutrients that can help pelapasan serotonin in the body. Both of these foods contain fat and calories are slightly higher. Therefore, we must wisely manage portions. By taking them moderate, both types of food can help to success in diabetes management. To get good results, serve peanut butter with whole wheat bread.

4. Warm milk. Drink warm milk can help us to be fast asleep. Because in milk contain tryptophan. Presenting milk in the form of hot drink will make the mind more calm and relaxed. In addition, milk also contains calcium which helps the brain to regulate the production of the hormone melatonin, which regulates sleep cycles naturally every hari.Tambahkan natural honey if you prefer the taste of sweet and honey will add carbohydrates to help release serotonin.
5. Wine. The grapes are the only one that contains the hormone melatonin. Therefore, by adding this fruit regularly in our diet, the bodys attempt to establish the sleep-wake cycle will naturally be helped. And the result we will be able to sleep more quickly and soundly every night. How to serve it, we can mix the wine in the bowl of yogurt pieces.
6. Bananas. Banana is functioning like a sleeping pill. Because the content of magnesium in a banana can make the body more relaxed muscles. Additionally, Melatonin and serotonin makes us feel calm.

Eat them one or two hours before we went to bed. This will provide an opportunity for the digestive process so that the effect or efficacy of these foods would be very beneficial.

Source : tipskesehatan

Nutrients Can Be Natural Sunscreen

Sun protection not only of lotion sunscreen or wear a hat. Some of the food was urgently needed in the summer to be the best sunscreen for your skin.

Skin requires sunscreens to avoid the harmful effects of the sun such as wrinkles, dark spots or even skin cancer. Eating foods containing certain nutrients can be an effective way to prevent it.

Here are some foods that can be a natural sunscreen, as reported boldsky:

1. Green tea
This drink is rich in antioxidants that will restore energy even in peak summer. Anti-aging and cancer-fighting green tea is known, which allows it to protect the skin from the summer heat.

2. Coconut water
In the heat of summer, you also need something to cool the body. Drinking cold water from the coconut to cool the body. When your fear of being sun stroke or heat stroke due, at least one tender coconut drink every day. If you are traveling in the scorching heat during the day, then this is a must to stay hydrated.

3. Cocoa
Cocoa is one of the best summer meals for sun protection. Cocoa is rich in antioxidants that protects against skin cancer, it also has anti-inflammatory properties that calm the body during the summer.

4. Greens
Food is almost there in any list of healthy foods. Green vegetables provide iron, vitamins, minerals, anti-aging benefits, and also provides protection against the sun.

Johns Hopkins University in the United States has conducted research outlining the benefits of broccoli as a sunscreen. According to the study, 1 serving of broccoli each day may provide more protection against skin cancer from sunscreen lotion bottle.


5. Fish
Omega-3 fatty acids contained in fish is not only good for the heart, but also friendly to the skin. Fish oils provide maximum protection against the most deadly type of skin cancer, melanoma. So, seafood and fish are good summer foods to prevent strokes due to the sun (sun stroke).


Source: detik.health.com

Vitamin D Deficiency Can Cause Several Dangerous Disease

Vitamin D has the function to form the structure of bones and strong teeth also increases the absorption of calcium in the digestive tract. According to the latest research, vitamin D deficiency can cause several dangerous diseases such as osteoporosis, osteopenia, diabetes, hypertension, and other cardiovascular disease, breast cancer, endometrial cancer and so on.

Vitamin D deficiency signs and symptoms

Vitamin D deficiency symptoms that often found are bone and muscle problems. The other symptoms such as fatigue, periodontal disease, crooked leg, diabetes type I, tuberculosis, chronic pain in muscles, joints and bones, decreased calcium levels and high blood pressure. Vitamin D deficiency is known to cause several bone diseases including:

• Rickets, a childhood disease characterized by impeded growth, and deformity, of the long bones. The earliest sign of subclinical vitamin D deficiency is Craniotabes, abnormal softening or thinning of the skull.
• Osteomalacia, a bone-thinning disorder that occurs exclusively in adults and is characterized by proximal muscle weakness and bone fragility.
• Osteoporosis, a condition characterized by reduced bone mineral density and increased bone fragility.
• Muscle aches and weakness (in particular proximal limb girdle)
• Muscle twitching (Fasciculations)

Are you vitamin D deficient?

Normal vitamin D level in children 1 year to 70 years adults is 15 mcg both male or female. You can check your vitamin D levels by blood test or consult the doctor, and below are RDA (Recommended Dietary Allowance) for vitamin D based from lpi.oregonstate.edu.

Recommended Dietary Allowance (RDA) for Vitamin D Set by the Institute of Medicine
Life Stage	Age	Males mcg/day (IU/day)	Females mcg/day (IU/day)
Infants	0-6 months	10 mcg (400 IU) (AI)	10 mcg (400 IU) (AI)
Infants	6-12 months	10 mcg (400 IU) (AI)	10 mcg (400 IU) (AI)
Children	1-3 years	15 mcg (600 IU)	15 mcg (600 IU)
Children	4-8 years	15 mcg (600 IU)	15 mcg (600 IU)
Children	9-13 years	15 mcg (600 IU)	15 mcg (600 IU)
Adolescents	14-18 years	15 mcg (600 IU)	15 mcg (600 IU)
Adults	19-50 years	15 mcg (600 IU)	15 mcg (600 IU)
Adults	51-70 years	15 mcg (600 IU)	15 mcg (600 IU)
Adults	71 years and older	20 mcg (800 IU)	20 mcg (800 IU)
Pregnancy	all ages	-	15 mcg (600 IU)
Breast-feeding	all ages	-	15 mcg (600 IU)

How to Overcome and prevent vitamin D deficiency

In foods, natural sources of vitamin D are liver and fish oil. Eggs contain small amounts of vitamin D, as well as some foods such as cereals, fresh fruit juice and yogurt are fortified with vitamin D. But,it is difficult to meet the need of vitamin D from food alone, therefore we need sun exposure to meet the daily requirement of vitamin D. Sunlight provides 90 percent of vitamin D is needed by the body. When the heat and ultraviolet light touches the skin, the production of vitamin D is activated.

The best time to get exposure to the sun is morning between 7:00 a.m. to 8:00 for approximately 15 minutes. Do not be too long and not more than 08.00 a.m. Exposure to the sun before noon containing ultraviolet A and B rays can damage the skin causing the skin membrane of red and burn and damage mechanisms of cell regeneration.

It is suggested in bare chests condition and in turned position of sun exposure to avoid the risk of lens and retina damage. The location does not have to be in open air, inside room with the glass that can be pierced by sunlight are eligible.

Know more about the danger of vitamin D overdose.

15 Foods Fruits and Beverages That Can Lower Your Cholesterol

For those of you who have high cholesterol levels, cholesterol lowering foods list below may be useful. Negative assumptions about cholesterol, not always true. Cholesterol is one of the body fat (lipid) which is essential for the activity of cell membranes, make hormones, vitamins and bile acids. Cholesterol also helps in the transmission of nerve impulses.

Cholesterol levels in the blood depends on what you eat and how the body makes cholesterol in the liver. Having too much cholesterol in the blood is not a disease, but it can lead to hardening and narrowing of the arteries (atherosclerosis) in the cardiovascular system.

There are two kinds of cholesterol: the bad is called low-density lipoprotein (LDL) and good is called high-density lipoprotein (HDL). LDL can contribute to heart disease and other cardiovascular diseases. HDL removes excess LDL in your blood and bring it to the liver for disposal.

Cholesterol lowering foods, fruits and beverages

1. Grapes. Red grapes increase good cholesterol. It is recommended to drink two glasses of grape juice every day.


2. Blueberry. Blueberries contain a large number of substances that fight bad cholesterol. Compounds in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.


3. Plum. Such as blueberries, plums have a large amount of material that lowers cholesterol.


4. Avocado. Unsaturated fat in avocados is the kind of healthy because it can increase your HDL cholesterol levels.


5. Pomegranates. A study by the National Academy of Sciences (USA) showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production which helps reduce arterial plaque.


6. Tomatoes. Drinking two glasses of tomato juice a day lowered bad cholesterol from your body significantly.


7. Garlic. Garlic has a positive effect on your bad cholesterol while maintaining good cholesterol. Many clinical trials have looked at the role and benefits of garlic in heart disease, mainly by lowering total cholesterol, LDL cholesterol and triglycerides. American Dietetic Association recommends that the health benefits of garlic, we should consume 600-900 mg (about 1 clove fresh) per day.


8. Olive oil. Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that olive oil enriched diet helps lower bad cholesterol (LDL).


9. Flaxseed oil. Linseed or flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study on 59 middle-aged men, those who consumed flaxseed oil supplements every day, decreased blood pressure significantly. 


10. Fish and fish oil. A study from the Norwegian University of Science and Technology found that people with diabetes type 2 who consumed high doses of fish oil over nine weeks lowered the concentration of cholesterol in their bodies.


11. Olive oil. Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that olive oil enriched diet helps lower bad cholesterol (LDL).


12. Nuts. Walnuts, almonds and other nuts can reduce blood cholesterol. Research has shown that eating a few walnuts every day can lower your cholesterol by 27 percent. According to the U.S. Food and Drug Administration (FDA), consuming about a handful (42.5 grams) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachio nuts and walnuts, may reduce the risk of heart disease. The content of Omega-3 fats and antioxidants in nuts work to rehabilitate the arterial damage caused by saturated fats.


13. Yogurt with probiotics. Several studies have shown that the probiotic Lactobacillus acidophilus and Lactobacillus reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back into the blood stream.


14. Green tea. Study in Japan found that theanine in green tea is beneficial to increase good cholesterol and prevent the formation of bad cholesterol. You should drink at least four cups of sugar-free green tea every day to get the benefits.


15. Soy products. Soy products such as soy milk, tofu and tempeh not only reduces your cholesterol, but also rich in protein.

Check your cholesterol level

Data taken from www.nlm.nih.gov

Total Cholesterol Level	Category
Less than 200mg/dL	Desirable
200-239 mg/dL	Borderline high
240mg/dL and above	High
LDL (Bad) Cholesterol Level	LDL Cholesterol Category
Less than 100mg/dL	Optimal
100-129mg/dL	Near optimal/above optimal
130-159 mg/dL	Borderline high
160-189 mg/dL	High
190 mg/dL and above	Very High
HDL (Good) Cholesterol Level	HDL Cholesterol Category
Less than 40 mg/dL	A major risk factor for heart disease
40—59 mg/dL	The higher, the better
60 mg/dL and higher	Considered protective against heart disease

How Can Water Help with Your Weight Loss Plan

If you wonder in what way water can help with your weight loss goals, then you have come to the right place. This article will explain how you can get help through drinking water while losing those extra pounds. It is not a scientific explanation, but the lines from below are mostly narrated in a way that can be on everybodys level of perception.

I have seen many articles written with the intention of explaining a topic to the large audience, but with too much terminology included it is hard to get to the mind of ordinary people who have no training whatsoever on that particular topic. So this article will explain plain and in simple English how you can still achieve weight loss goals by drinking water.

Now when I say drinking water this doesnt mean that you should have one or two glasses of water per day, but eight glasses is the right amount. I have met people whom I havent seen them in a while and was surprised to find out how much weight they have put on.

In the meanwhile, I found out they do not have more than 2 glasses of water per day, while others dont drink at all. Instead they prefer drinking beer, sodas, and others alike. When I asked them why they didnt drink water, they said that there is no more room for it. "And besides, arent the other beverages made of water, too, so whats the use of adding plain water to all these?"

Well, the thing is that our body needs plain water to drink regardless how many other beverages you drink per day. Water helps with flushing out the waste from within the body. If you fail to do this, they can accumulate inside and you can not achieve the desired weight loss if these wastes are still in there. You have to understand that you need to reach the goal of weight loss from inside out allowing as such your body to clean itself prior to having it repaired.

Another good thing to do when you want to achieve weight loss is to drink one glass of water before your meal and one glass afterwards. It is also recommended to drink between the main meals to avoid snacking. In this way, your body will be full and wont have any urge for eating those snacks that you used to have before engaging in a weight loss program.

Foods That Can Control Blood Sugar Levels For Diabetics

Patients with diabetes or who have unstable blood sugar levels often have to be aware of the foods that they eat. Vegetables and fruits are always so excellent for diabetics. High fiber to control blood sugar spikes in your body.

Some of these foods can help diabetics to keep their blood sugar levels remain stable.

1. Oatmeal

Oatmeal can help keep blood sugar levels. However you must choose the oatmeal that contains no artificial sweeteners and sugar. Though rich in carbohydrates, but carbohydrates in oatmeal is kind of nice and long absorbed by the body, so it does not raise blood sugar. Oatmeal also makes you feel full longer and be able to lose weight.

2. Broccoli, spinach, and green beans

Some vegetables such as broccoli, spinach, and green beans suitable for diabetics. These foods are rich in fiber and low in carbohydrates. But avoid other vegetables such as green beans, potatoes, and corn, because it is rich in carbohydrates and can increase blood sugar.

3. Strawberry

The fruit is avoided diabetics because the sweetness. But the strawberry sweet taste will not raise blood sugar excess. Strawberry is better used as a snack than cookies or other vegetables. Strawberry is low in calories and carbohydrates, and rich in water and fiber, making them full longer.

4. Salmon and bacon

Salmon and meat rich in protein and does not cause an increase in blood sugar levels. If eaten in the right portions, meat and fish can be a good choice for diabetics. Meat also contains chromium which helps insulin work better.

5. Cinnamon

German study showed that cinnamon extract was able to keep blood sugar levels in diabetic patients. Compared to placebo, this spice can lower blood sugar levels up to 10.3 percent.

6. Fenugreek

Fenugreek, besides containing a lot of fiber which is very important for people with diabetes, can reduce insulin resistance and control blood glucose levels by increasing the number of insulin receptors in red blood cells

7. Olive oil

Olive oil is considered good fats that help cut the risk of heart attack and has been shown to help maintain a stable blood sugar levels by reducing insulin resistance.

Food above can help you keep your blood sugar levels. For diabetics, these foods can also be included in a healthy diet everyday.