Inflammation is the body’s natural response to injury or an attack on the immune system, and your body can respond quickly. Normally, inflammation goes away after the assault on your body is overcome. If your body cannot overcome the problem with inflammation, then the immune system takes over.

Chronic inflammation itself is not the problem, but it is a sign of other problems, and it is caused by a poor diet, not genetics. Allergens cause inflammation, but most people are not aware of food allergies because the symptoms are delayed and subtle. Foreign chemicals cause an inflammatory reaction that blood tests can measure.

Inflammation plays a role in obesity, high blood pressure, heart disease, cancer, dementia, Alzheimer’s, irritable bowel syndrome, Chrohn’s, autoimmune disorders, Types I and II diabetes, hypoglycemia, arthritis, leaky gut, asthma, joint pain, allergies, osteoporosis, depression, obesity, kidney stones, eczema, acne, infertility, endometriosis, atherosclerosis, and many other diseases.

Causes of inflammation

Inflammation can be increased by sugar, starch, fried food, gluten (found in wheat and other grains) pasteurized dairy products, antibiotics, birth control pills, pesticides (found in all non-organic foods), soft drinks, diet soft drinks, meat (especially processed meats like hot dogs, bacon, and sausage), hydrogenated and partially hydrogenated oils, polyunsaturated oils, MSG (which can be called yeast extract), table salt (but not natural sea salt), and foods cooked at high temperatures (pizza and baked foods). Unavoidable environmental toxins such as aluminum, mercury, industrial chemicals, and environmental toxins also contribute to inflammation.

Natural remedies for inflammation

Powerful anti-inflammatory foods include cherries, celery, cucumbers, carrots, peppers, peppermint, olive oil, chamomile and green tea. Omega-3 fatty acids have powerful anti-inflammatory properties, especially when they are consumed in a diet that reduces the omega-6 oils found in processed and fried foods. Rosemary, turmeric, and oregano oil are just a few of the herbs that have proven to fight inflammation. Stevia is a natural sweetener that can be used in drinks and cooking.

Astaxanthin is a naturally occurring anti-inflammatory that has been scientifically proven. It is found in many foods, including salmon and trout, which eat the algae, plants, and phytoplankton that produce astaxanthin. It has no known negative side effects, and it is also an antioxidant which benefits the brain, immune system, central nervous system, eyes, and skin, and can speed up recovery after workouts. A positive side effect is that it a natural internal sunscreen, so it protects you from sunburn and sun damage.

Ginger has been scientifically proven to prevent inflammation and to have anti-inflammatory effects, especially in the colon. Ginger is also a strong antioxidant, which increase blood flow to bodily extremities. Organically grown ginger root can be used as a spice, in smoothies, or as a supplement.

When shopping for herbal remedies, look for products that use supercritical extraction. Many companies use hexane, which is an explosive petrochemical. Supercritical extraction uses carbon dioxide that is pulled out of the air, used in the extraction process, and then allowed to evaporate from the mixture.

By understanding how inflammation affects your health, you can make simple changes. Within weeks, you will be reaping the benefits.

Recently, researchers at the Harvard School of Public Health have published a study in the American Journal of Clinical Nutrition that establishes a strong link between eating red meat and elevated risks of developing Type2 diabetes.

According to the study, eating 50 grams of processed red meat daily increased risks of developing Type2 Diabetes by more than 51%. On the other hand, risks were much lower (19%) if the red meat was unprocessed. Furthermore, it was seen that risks went down considerably if red meat was replaced by healthy food choices like nuts, whole grains and low-fat dairy.

The study thus offers a clear indication of factors that contribute to Type2 Diabetes. Given the fact that diabetes has almost reached epidemic levels in many parts of the world, findings such as these can offer valuable clues to its causes. The study clearly shows that replacing harmful food choices with healthy ones can lead to reduced risks of developing this dreaded disorder.

In this context, it must be remembered that diabetes affects more than 350 million adults all over the world, and the numbers aren’t showing any signs of abatement. Through data from such studies, there is the possibility to bring down these numbers in the coming years through proper food management.

Nutrition tips for children:
Proper nutrition is vital for children as it helps them grow to their full potential. Here are a few nutrition tips for parents.

• Introduce the toddler to a variety of foods early on.
• Children may not take in a fully balanced diet every day of the week. For picky eaters, it is better to ensure that the diet is balanced over the week.
• In early childhood, children do not grow very rapidly. Therefore, they do not need as many calories. By keeping optimal body weight, children can steer away from weight problems later in life.
• A growing child needs almost 1.5 cups of vegetables and 1.5 cups of fruits every day. Make veggies a part of the family routine. If the child watches his parents eating vegetables, chances are he will eat them too.
• Fruit juices are not as good as whole fruits.
• Children require foods rich in protein, including soy milk, eggs, low fat dairy, lean meats, fish, poultry, lentils, legumes, tofu and nuts.
• Plenty of iron rich foods like liver, lean red meat, beans, greens, spinach, broccoli, parsley and dates are vital for proper growth.
• Growing children need approximately 500mg-1,300mg of calcium per day, depending on their age. Calcium is abundant in low fat dairy and eggnog as well as tofu, peas, Brussels sprouts, broccoli and almonds. Calcium fortified foods are available. However, it is best for the body to absorb calcium from natural food sources.
• Children often forget to drink enough water, or they may drink juices or colas. It is vital to ensure that children drink plenty of water.

Nutrition tips for teens
Teen years are a time when children are growing rapidly. They may also be involved in a number of outdoor activities, which in turn leads to elevated calorie expenditure. Some important nutrition tips for teens are given below:

• Bones are developing rapidly, so, 3-4 servings of high calcium foods daily are a must.
• Increased physical activity necessitates more vitamins. Therefore, diet must contain greens and fruits.
• Caffeine and caffeinated drinks dehydrate the body and disturb the water balance of the body.
• It is important to keep sugary, starchy foods at a bare minimum.
• Meals should not be skipped.
• It is good to start the day with a healthy breakfast like a fruit smoothie or a peanut butter sandwich.
• Teens must be trained to read food labels. It is a good idea to involve them in food planning and cooking.
• Teens like to experiment with different kinds of foods.
• Girls in their teens must take in plenty of iron rich foods with sufficient amounts of Vitamin C (as the latter improves iron absorption)
• Teens need 8-10 cups of water everyday

Nutrition for adults
Adults do not require as many calories as teenagers, unless they lead a really active lifestyle. Here are some nutrition tips for adults.

• Choose baked over fried
• Eat small meals 4-6 times a day
• Snack healthy by buying pre-cut carrots or celery sticks. A handful of almonds is better than fries or cola.
• Keep fruits and vegetables handy and in the line of vision
• Low fat dairy is preferable to full fat foods
• Learn more about portion control
• Take in plenty of fresh fruits and vegetables, preferably raw but wash them well
• Take in more salads with healthy salad dressing
• Avoid red meat. Choose lean meat instead.

Nutrition tips such as the above ensure optimal health and fitness throughout life.

• It is holistic which means that therapy is intended to treat the body as a single unit and thus seeks to cure both the causes as well as the symptoms of a disease.
• It involves changes in eating patterns as it emphasizes the importance of optimal nutrition.
• It seeks to restore the inner balance of the body
• It advocates food supplementation
• It is a preventative system of therapy

The principle behind nutritional therapy
According to practitioners of nutritional therapy, the modern food industry is responsible for many of the diseases and health problems faced by people today. Also, modern medicinal practices seek to heal the symptoms of the diseases instead of curing the cause that are at the heart of the disease. On the other hand, nutritional therapy balances mental, emotional, physical and spiritual components of life. It teaches people to adapt their diet and lifestyle to generate optimum health.

Thus, nutritional therapy lays down the following as the foundations of good health:

• Good digestion
• Optimal blood sugar balance
• Optimal balance of nutrients, minerals and essential fatty acids
• Proper hydration

Nutritional therapy is not just about eating the right foods. It involves an increased awareness of the food that goes into the body, when and where food is eaten, how it is stored and prepared. Due to this, while the benefits of nutritional therapy may be immediate, its effects are long lasting.

Nutritional therapy is most commonly used to treat conditions such as:

• Allergies and food allergies
• Fatigue
• Anorexia
• Asthma
• Constipation, bloating and other problems related to the bowel
• Elevated blood pressure levels
• Insomnia
• Pain in the joints and legs, and various kinds of arthritis
• Migraine and other headaches
• Problems related to menstruation
• Obesity and weight gain
• Skin problems
• Digestive disorders
• Osteoporosis
• Stress related problems
• Symptoms of menopause

In addition, nutritional therapy is also effective for detoxification.

Typically, nutritional therapy begins with an evaluation by a therapist where the therapist evaluates the immune system, the endocrine system and the digestive system. After this, the therapist prescribes customized solutions that help individual patients regain their health naturally.

Even though nutritional therapy is an effective healing system, its practitioners agree that there are certain diseases that cannot be cured through nutritional therapy alone. In such cases, practitioners advise that it may be used as an adjunct to other therapeutic practices.

Nutritional therapy is slowly gaining acceptance in mainstream medicine. Medical nutrition therapy (MNT) is a relatively new form of therapy in which the nutritional status of patients is assessed to facilitative faster healing and lowered medical costs. Several studies indicate that MNT could be a useful addition to conventional treatment practices.

• Studies suggest that medical nutrition therapy as a part of conventional medical therapy is effective in treating and managing a number of chronic conditions including hypertension, diabetes, renal insufficiency and dyslipidemia.
• Studies further show that patients who undergo screening for nutritional therapy may be successful in decreasing the likelihood of diseases and complications relating to diseases. In hospitalized patients, this led to decrease in therapy costs.
• A study published in The New England Journal of Medicine found that aggressive therapy of diabetes consisting of conventional and nutritional therapy had long lasting benefits like significantly lower risk of complications associated with vision and the kidneys. Therapy included daily insulin injections combined with diet, exercise and frequent blood monitoring.

Thus, the benefits of nutritional therapy cannot be ignored when it comes to achieving all around good health.

Blood pressure is the amount of force (in this case pressure) exerted against the arterial walls with each beat of the heart by the blood. One’s blood pressure is determined by numerous factors but some of the most important include age, genetics, eating habits and lifestyle. Generally, it can be thought of as water through a hose. If the diameter of the hose (in this case the arteries) is smaller, the blood will have to be at a higher pressure to get through them.

Heart rate is the number of times the heart beats in a period of time (usually minutes) and can be measured wherever the pulse can be found on the body. While heart rate will be affected by various factors such a one’s level of fitness, stress, medication, disease and the like, it primarily rises and falls with the level of physical activity.

The relationship between heart rate and blood pressure
While blood pressure and heart rate rise together in some circumstances such as when doing physical activity, the two should not be thought of as closely correlated. In fact, measuring heart rate can never be used as a substitute for measuring blood pressure.

Increasing heart rate will not increase blood pressure by the same amount.
When blood vessels are healthy, they will dilate during increased physical activity. By allowing more blood to move through a larger area, an increased amount of blood can flow without increasing blood pressure by the same amount. Thus, the heart rate can nearly double with only a relatively modest increase in blood pressure.

While the pulse of some people will return to normal much quicker than others, this is primarily a result of their level of physical fitness and not of their blood pressure. Those who are physically fit simply recover much more quickly.

In other words, measuring pulse is primary in indicator of fitness, cardiovascular activity and oxygen consumption but not of one’s blood pressure.

Health concerns of heart rate and blood pressure
While an increased heart rate in many circumstances is normal and not cause for any concern, it is of course very important to consult a physician if something might be wrong. A normal healthy adult has a resting heart rate ranging from 60 to 100 beats a minute. Some athletes, with more efficient heart function, often have resting heart rates of fewer than 50 beats a minute.

Blood pressure should be looked upon as a separate concern with very little relation to heart rate. When considering heart rate and blood pressure, always keep in mind that it is possible to have a totally normal heart rate but still have a problem with high blood pressure.

In the end, everyone only has one ticker so it is always critical to take care of one’s heart and circulatory system with proper diet, exercise and lifestyle choices. While heart rate and blood pressure are separate, the right choices can benefit both.

Sinus congestion is usually brought on by allergies or a cold and can be relieved and maybe even prevented by the methods listed below. For more serious and long term problems, one should consult a physician.

Prevention
Fighting sinus congestion should start with prevention. While excessive wheat and dairy consumption will make sinus problems worse, consuming more zinc, vitamin C and other nutrients will help prevent congestion and relieve its symptoms when it does occur.

When faced with sinus problems, the following can be tried to relieve sinus congestion:

Water and steam
Keeping hydrated, especially with hot liquids, is a good way to relieve congestion. Hot liquids such as chicken soup, tea, apple cider and vegetable stock can relieve stuffiness and the symptoms of having a cold.

On the other hand, since alcohol dehydrates the body, and substances in fermented alcoholic beverages can further complicate congestion, alcohol should be avoided whenever one is congested.

Breathing in steam and moist air is also good for reducing mucus blockage and preventing a sore throat from being brought on by a stuffy nose. This makes a good hot shower or steam room a great help in relieving congestion. Running a humidifier will help too, but precautions, such as cleaning the humidifier and using distilled water, should be taken so that impurities in the water do not complicate things by spreading spores and germs.

Irritants
This is a time when irritants can be used to a good effect. Sniffing irritants to include onions and menthol can help make the nose runny, remove irritants from the nose and relieve congestion. The same can be done with spicy meals and foods like hot chili peppers.

Sprays
While decongestant sprays are useful, they should be used sparingly. When overused, they can damage the inner nose and make congestion worse. Furthermore, they often make a person dependent upon them.

A saline spray is much better since it does not have these side effects and can be used indefinitely. However, please note that it only relieves the symptoms and not the cause of the congestion itself.

Oral decongestants
Oral decongestants will help relieve congestion but should also be used carefully. To lesson the swelling on the linings of the nose, choose a decongestant that contains pseudoephedrine.

Exercise
As exercise helps in maintaining health in so many other ways, it also helps relieve congestion by promoting better blood circulation and breathing. Getting some fresh air in a good walk certainly does not hurt anything either.

Sleep
While a stuffy nose is an enemy of good sleep, one should try to get as much sleep as possible to give the body a chance to recover. The head should be kept elevated when in bed.

What makes green tea beneficial
Green tea contains antioxidants, called catechins that scavenge free radicals. Since free radicals alter cells, tamper with DNA and can cause cell death, they are damaging and cancerous. They occur naturally and from environmental toxins like pollution. By scavenging these free radicals, the antioxidants in green tea can reduce the risk of various aliments to include cancer and blood clots.

The catechins in green tea are unique and more concentrated because green tea is not fermented in processing the way other teas are. Green tea receives minimal processing, and its leaves are only withered and steamed.

Green tea helps the eyes
This new finding was published in the Journal of Agricultural and Food Chemistry. In the study, researchers fed a green tea extract to rats and then analyzed their eye tissues. It was discovered that the eyes had absorbed various amounts of catechins with the highest levels in the retina. This antioxidant was present up to 20 hours after the rats had consumed the green tea extract.

Other benefits of green tea
Since these studies were only done on rats, nobody can be certain the effects will be the same on humans, but it is certainly a hopeful sign. There are also other benefits from green tea that, although not fully proved yet, are almost certainly there to at least some degree.

Lowering cholesterol
It has been shown the green tea lowers the total cholesterol level in the body (the harmful LDL cholesterol) while increasing the level of “good” HDL cholesterol in animals as well as people. This is likely done by the polyphenols of the green tea blocking the absorption of cholesterol in the intestines.

Green tea and cancer
The polyphenols of green tea are thought to inhibit the growth of cancer and kill cells that are growing more than they should be. While human studies are not yet conclusive, there is some intriguing evidence. For example, cancer rates are lower in nations like Japan and China where people consume more green tea.

Studies also show more direct evidence of green tea offering protection from cancer. A study in Japan showed that women who consumed more green tea had a lower reoccurrence of breast cancer (caught in its earlier stages) after surgery. Another study in China showed that the incidence of cancers to include stomach cancer, esophageal cancer and prostate cancer decreased with a greater consumption of green tea.

Green tea and the heart
Heart disease is the biggest killer in many nations now, and there is also reason to believe that green tea helps the heart. A Dutch study showed green tea reduces clogging of the arteries. Studies in Japan have also shown reduced rates of heart disease from green tea consumption. This could be due to green tea increasing the flexibility of blood vessels and thus making them less susceptible to clogging.

Other benefits
The benefits of green tea do not stop there. It has been used to control blood sugar in the body and is thought to prevent and slow type 1 diabetes, aid the liver in preventing damage from toxins, and there is evidence it can also aid in weight loss as well as against arthritis.

While these and other benefits of green tea have yet to be proved conclusively, there can be virtually no doubt it offers health benefits. With almost no known risks and its long history of human consumption, one can hardly go wrong by consuming more of it. It certainly carries far more potential health benefits and fewer risks than most any other drink available today.

A look at blood pressure
The heart can be thought of as the pump and the arteries as the pipes that distribute life-giving blood throughout the entire body. When these pipes do not provide the flow needed, the pressure on them and the heart increases leading to greater stress. When the pressure is chronically elevated, the person has high blood pressure (often called hypertension).

Understanding the numbers
Many people who have their blood pressure taken have no idea what the numbers really mean. Basically, it is two separate measurements. The first number to the left of the slash, such at the 120 in 120/80 mmHG (millimeters of mercury), is the systolic blood pressure. This is the pressure when the heart is contracted to pump the blood through the body.

The lower (diastolic) number to the left of the slash represents the pressure when the heart is relaxing between beats. Anyone at 120/80 or above has the beginnings of high blood pressure.

Symptoms of high blood pressure
While some may experience dizziness, there are few physical signs of high blood pressure. For this reason, those 18 or above should have their pressure checked at least every couple of years.

Effects of high blood pressure
Over time, high blood pressure will have negative effects throughout the body. These include damage to the arteries, heart, brain, kidney and even the eyes. Some diseases it can cause include coronary artery disease, heart failure, stroke, dementia, kidney failure and eye blood vessel damage.

How to reduce blood pressure
Anyone at risk needs to consider how to reduce blood pressure. These are some methods to consider:

Lose weight
This is tough for most people, but it certainly beats the alternative. Anyone who is overweight with high blood pressure needs to start by shaving off those extra pounds.

Exercise
Respected medical organizations recommend 30 to 60 minutes of moderately intensive exercise most days of the week. Note that the exercise needs to be spread out during the week and should not be crammed into one or two days. A good exercise program will help one lose weight as well as bring other positive physical and mental effects.

Lifestyle changes
Tobacco products temporary cause the blood vessels to restrict and the heart to beat faster. This brings about higher blood pressure in the short term and other negative effects over the longer term. Quitting these products will help lower blood pressure.

Alcohol
For those who can handle alcohol, moderate alcohol consumption (a drink a day for women and up to two for most men) can sometimes have modest positive effects. However, those seeking to control their blood pressure generally need to reduce alcohol consumption. Drinking larger amounts of alcohol, particularly at one time, is certainly bad for blood pressure. Alcohol also has a lot of calories, which can lead to weight gain, and reduce the effect s of some blood pressure medication.

Reduce stress
Reducing stress is certainly easier said than done, but it needs to be done by anyone with high blood pressure. Sometimes, simple exercises like yoga will do the trick while others need more complicated procedures like biofeedback. Try different methods and find out what works.

Diet
The right diet can both prevent high blood pressure and reduce it in those who already have it. Everyone should track what they eat and reduce sodium intake. This can be done in part by avoiding processed foods, which tend to be high in salt. One should also eat reduced levels of red meats, fats, sugared beverages and sweets.

On the positive side, fruits are a good source of potassium, magnesium and fiber and should be consumed in greater quantities as long as the calorie intake from them is not too high.

Veggies are always healthy and those like broccoli are good sources of magnesium and potassium too.

Other good foods include whole grains, fish, poultry and nuts.

Supplements
One should try to get the nutrients they need from the foods they eat. If diet is not sufficient, supplements for calcium, vitamin C, omega-fatty acid, Coenzyme Q-10 and potassium should be taken.

Medication
For many, medication to reduce blood pressure is necessary. However, it must be taken continuously to keep blood pressure from rising again in most cases.

While everyone needs to know how to reduce blood pressure, it always is critical to consult with a physician before taking any course of action. Get regular checks and take whatever steps necessary to avoid the deadly effects of high blood pressure.