Cancer refers to a large number of diseases categorized by unregulated replication of cells. Cancer is the second leading cause of death in Americans. We have known for more than a century that people who eat a diet consisting mostly of fruits and vegetables have a cancer rate much lower than those consuming few of these healthy foods. Only recently have we begun to understand the scientific basis of this protection, however. New techniques for measuring bio chemical events on a molecular level have allowed us to map out the many ways the components of fruits and vegetables inhibit cancer formation.
Even more exciting is the discovery that many of the chemicals found in edible plants can turn cancer cells into normal cells, meaning that food components may indeed be used to re verse cancer itself. In addition, these same plant chemicals can reduce the complications associated with the conventional cancer treatments and enhance, sometimes dramatically, the effectiveness of these treatments.
WHAT DO I NEED TO KNOW?
Self-care for cancer prevention can be approached in a number of ways— but it can be hard to know just where to start. To make it easier, our doctors recommend trying these simple steps first:
a) Get regular checkups
Many cancers can be prevented or discovered in the early stages with screening tests available through your healthcare provider
b) Go vegetarian
Eat more vegetables (especially tomatoes and cruciferous vegetables), fruits, whole grains, and legumes to help optimize body weight, immune function, hormone regulation, and to avoid
c) meat-related carcinogens, all of which may influence cancer risk Focus on fiber Eat foods rich in fiber, especially those made with whole grains, to help reduce the risk of several cancers Find healthy fats More meals containing olive oil or fish help protect against cancer, and avoiding fat from meat, dairy, and processed foods, may decrease cancer risk Avoid alcohol Use alcoholic beverages in moderation or not at all to reduce the risk of many cancers meat-related carcinogens, all of which may influence cancer risk
d) Focus on fiber Eat foods rich in fiber, especially those made with whole grains, to help reduce the risk of several cancers
e) Find healthy fats
More meals containing olive oil or fish help protect against cancer, and avoiding fat from meat, dairy, and processed foods, may decrease cancer risk
f) Avoid alcohol
Use alcoholic beverages in moderation or not at all to reduce the risk of many cancers
Thursday, October 16, 2008
What you should eat if you encounter spinal cord injury?
What you should eat if you encounter spinal cord injury?
By
Dr Leow Chee Seng
MBA (UPM), DBA (UBI), FBIH (UK), MMIM (Mal), MIHRM (Mal), MIM-CPT (Mal),CAHRP (Consultant) Mal), Certified E-Commerce Professional (Mal),Certified Professional Trainer (MIM, PSNB),Certified Stress Management (IACT, USA),Certificate Qualitative Research (Georgia, USA), Certificate in Homeopathy Medicine (Mal)
Practicing Cognitive, Behavioural Therapist
Practicing Nutrition Consultant
Dr Leow Chee Seng
MBA (UPM), DBA (UBI), FBIH (UK), MMIM (Mal), MIHRM (Mal), MIM-CPT (Mal),CAHRP (Consultant) Mal), Certified E-Commerce Professional (Mal),Certified Professional Trainer (MIM, PSNB),Certified Stress Management (IACT, USA),Certificate Qualitative Research (Georgia, USA), Certificate in Homeopathy Medicine (Mal)
Practicing Cognitive, Behavioural Therapist
Practicing Nutrition Consultant
Yale Consultancy Sdn Bhd
Nutrition Therapy Unit
73-3, Amber Business Plaza,
Jalan Jelawat 1,
Batu 3 1/2,
56000 Kuala Lumpur
www.yaleconsultant.cm
Email: nutrition@yaleconsultant.com
INTRODUCTIONNutrition Therapy Unit
73-3, Amber Business Plaza,
Jalan Jelawat 1,
Batu 3 1/2,
56000 Kuala Lumpur
www.yaleconsultant.cm
Email: nutrition@yaleconsultant.com
Adequate nutrition and balanced nutrition is everyone concerned, not just those with a spinal cord injury. A well-balanced diet provides the nutrients your body needs to run properly and carry out normal body processes. It also provides energy and keeps your immune system strong.
When you have a spinal cord injury, not following a balanced diet increases your chance for developing pressure sores. A poor diet will also hinder your body’s ability to heal sores and fight infection, and you will become fatigued more easily.
Being overweight is another concern because excess weight makes transfers more difficult. In addition, excessive pressure and rubbing on skin puts you at risk for pressure sores. Obesity is associated with diabetes, high blood pressure, and increased levels of blood fats. A spinal cord injury does not necessitate a huge change in diet, unless your diet before your injury was not adequate.
Defining A Well-Balanced Diet:
According to the 2005 Dietary Guidelines for Americans, a well-balanced or “healthy” diet is one that:
· Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
· Includes lean meats, poultry, fish, beans, eggs, and nuts; and
· Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
According to the New Food Guide Pyramid, more specific recommendations have been made for each of the food groups:
Grains
Eat at least 3 oz of whole grain bread, cereal, crackers, rice, or pasta every day
Look for “whole” before the grain name on the list of ingredients
Vegetables
Eat more dark green veggies
Eat more orange veggies
Eat more dry beans and peas
Fruits
Eat a variety of fruit
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices
Oils
Make most of your fat choices from fish, nuts, and vegetable oils
Limit solid fats like butter, stick margarine, shortening, and lard
Milk
Go low-fat or fat-free
If you don’t or can’t consume milk, choose lactose-free products or other calcium sources
Meat and Beans
Choose low-fat or lean meats and poultry
Bake it, broil it, or grill it
Vary your choices--with more fish, beans, peas, nuts, and seeds
FOOD SUPPLIES 6 KEY NUTRIENTS
Carbohydrates
-Source of energy (calories)
-Supplies fiber to aid in elimination
-Consume more complex carbohydrates (starches and fiber) and less simple (sugar) carbohydrates
Sources: Breads, cereals, fruit, vegetables, crackers, pasta, oats, barley, legumes
Protein
-Composed of 8 essential amino acids
-Builds and maintains healthy body cells
-Provides antibodies to fight infections
-Helps prevent skin breakdown
Sources: Meat, fish, poultry, eggs, dried peas, legumes, soybeans, nuts, cheese
Fat
-Source of energy (calories)
-Supplies essential fatty acids
-Provides and carries vitamins A, E, D & K
-Protects vital body organs
-Consume in moderation
Sources: Butter, margarine, oils, salad dressings, meats, nuts
Vitamins
-Function in the absorption and utilization of food
-Act as biochemical catalysts in all the body cells
-Water soluble (B and C) or fat soluble (A, D, E and K)
Sources: Fruits, vegetables, grains
Minerals
-Help build blood, bones and teeth
-Regulate body fluids
-Aid in vital body functions such as those of the nerve and muscles
Sources: Fruits, vegetables, meats, legumes, nuts
Water
-Essential for life
-Major element of every cell in the body-Necessary for all processes of digestion
-Carrier of nutrients and waste
Sources: Water, tea, juices, diet soda, Jello, soups, cranberry juice
2005 DIETARY GUIDELINES ACCORDING TO FDA (FOOD DIETARY ALLOWANCE)
ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS
· Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
· Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
WEIGHT MANAGEMENT
· To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
· To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
PHYSICAL ACTIVITY
· Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
o To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
o For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
o To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
o To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
· Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
FOOD GROUPS TO ENCOURAGE
· Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
· Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
· Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
· Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
FATS
· Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
· Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
· When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
· Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
CARBOHYDRATES
· Choose fiber-rich fruits, vegetables, and whole grains often.
· Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
· Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.
SODIUM AND POTASSIUM
· Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
· Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
ALCOHOLIC BEVERAGES
· Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
· Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.
· Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.
FOOD SAFETY
· To avoid microbial foodborne illness:
o Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed.
o Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.
o Cook foods to a safe temperature to kill microorganisms.
o Chill (refrigerate) perishable food promptly and defrost foods properly.
o Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.
SKIN INTEGRITY
Adequate pressure relief, good skin hygiene and proper nutrition are essential for decubitus ulcer prevention.
Nutritional Keys to Healthy Skin
Maintain Ideal Body Weight
Excess weight leads to increased pressure on the skin resulting in breakdown.
Being underweight increases the risk of pressure ulcer development due to inadequate skin covering over bony prominences
Eat a balanced diet of a variety of foods
Follow the Dietary Guidelines for Americans and use the Food Guidance System tool
Adequate Protein Intake
Protein is needed by the body for tissues maintenance and building. Without adequate protein intake, the body cannot fight off infections and wounds heal poorly.
Good food sources include: lean meat, fish, poultry, eggs, milk and milk products, cheese, dried beans and peas, and peanut butter
Try to incorporate 1 good protein source at each meal
Your protein intake will need to increase if you have a pressure sore
Fluid! Fluid! Fluid!
Dehydration can increase susceptibility to skin breakdown.
The goal is 10-12 cups of fluid each day. Half of this should come from water.
Caffeinated beverages and alcohol can aggravate dehydration because they act as diuretics
Aim for fluids that have 10 calories or less per 8 oz serving to prevent unnecessary weight gain.
Vitamins and Minerals
A diet with a variety of foods provides adequate levels of vitamins and minerals
Vitamins and minerals are important in the prevention and healing of skin wounds and anemia.
Skin breakdown results from inadequate oxygenation of the tissues. Anemia causes low levels of hemoglobin, which carries oxygen to the tissues. It can be caused by a deficiency of Vitamin B12, Folate, or Iron. Supplementation will be necessary.
During times of wound healing, supplementation of Vitamin C and Zinc may be indicated for additional support.
VITAMIN AND MINERAL SUPPLEMENTATION
A Multivitamin may be warranted to cover any areas that your diet may be lacking. Food is the best place to get your nutrients because many compounds naturally found in foods cannot be found in a supplement. Research has shown that a multivitamin is a cheap and safe way to ensure your diet is adequate.
Supplementation: Centrum, One-A-Day, Flintstones, Generic
Vitamin C is needed for collagen synthesis. It hastens healing of wounds and increases resistance to infection.
Food sources: Citrus fruits, tomatoes, peppers, broccoli and greens
Supplementation: 500 mg taken twice per day will help keep your urine acidic.
Zinc is necessary for connective tissue synthesis and immune system function.
Food sources: Meat, liver, eggs, legumes, milk and seafood
Supplementation: 15-40 mg of elemental zinc may be warranted for a couple weeks to help with wound healing. Taking too much zinc for a long period of time can reduce copper and iron absorption, decrease your immune system, and lower HDL-C (good cholesterol). Also, additional zinc will do nothing if you are not already zinc deficient.
Vitamin A assists formation and maintenance of skin and mucous membranes, thus increasing resistance to infections.
Food sources: Dark green and deep yellow vegetables, milk, liver and egg yolk
Supplementation: Do not supplement with more vitamin A than what is already contained in your multivitamin. Your best bet is to focus on vitamin A rich foods.
Folate is needed for DNA and RNA synthesis and the production of new cells.
Food sources: green leafy vegetables, legumes, whole grain cereals
Supplementation: Do not exceed 1000 mcg of folic acid per day because this could mask a B12 deficiency. It is advised to have your B12 level checked before taking folic acid supplements if you are over 50 years old. If you supplement with extra folate, make sure your supplement also contains B12.
Iron assists in hemoglobin production, which is responsible for carrying oxygen to the cells of your body
Food sources: Meat, poultry, dried beans, fortified cereals
Supplementation: Do not take iron supplements unless advised by your health care professional because too much iron in supplement form may be harmful. If you do take iron supplements, take them with a vitamin C rich food and separate them from your calcium supplement or multivitamin by 2 hours.
Vitamin B12 is necessary for the synthesis and maintenance of nerve cells and red blood cells.
Food sources: Meat, eggs, cheese, fish, milk and milk products, brewer’s yeast
Supplementation: What you receive in your multivitamin should be adequate if you eat meat.
Vitamin D is necessary for the maintenance of strong bones. Vitamin D is naturally synthesized on the skin when exposed to sunlight. You may be at risk for deficiency if you do not receive adequate sun exposure.
Sources: Sun, fortified milk, fatty fish
Supplementation: If you are 50 years or older, 800-1000 IU’s of cholecalciferol may be warranted. You will probably find calcium and vitamin D together in a supplement such as Citracal or Catrate.
FLUIDS
Fluids are necessary to prevent dehydration, which increases your susceptibility to skin breakdown. Dehydration also increases your chances for urinary tract infections and kidney stones. A high fluid intake flushes the urinary tract of unwanted materials and bacteria in addition to keeping the urine dilute.
Your fluid intake should coincide with your bowel regimen; however, there are times when fluid needs may need to be increased. Fluid losses can be significant when pressure sores are present, therefore water and apple juice may be prescribed at that time. Cranberry juice is often given for good urinary tract health.
While on intermittent catheterization program, fluid intake is initially limited to prevent over-distention of the bladder, 120 cc every two hours. Fluid intake will be increased as voiding occurs reflexively and residual decrease. Once voiding occurs reflexively and the bladder is emptying sufficiently, fluid intake is no longer limited or restricted.
Recommended fluid intake is 3,000 cc of fluids (10-12 cups) daily with at least half of that coming from water. Although they count as fluids, caffeinated beverages and alcohol can aggravate dehydration because they act as diuretics. Only 4 oz of cranberry juice is needed per day to prevent UTI’s. If you have a UTI, then 16-32 oz may be taken to help it resolve.
Watch Those Liquid Calories
Sources of fluids:
Water Ice Cream
Coffee Popsicles
Soda Soup
Juice Tea
Milk Pudding
Gelatin Sherbet
Remember that fluids can be a significant amount of calories, which may result in unwanted weight gain. Drinks that contribute calories but are not very nutrient dense are really the ones to watch out for. For example, one cup of skim milk and 1 cup of regular soda have about the same calories, but soda does not have the same nutrient content of milk. Juices also contribute to fluid intake, but also contribute to calories (for example, 1 cup of cranberry juice as 260 calories...one with breakfast and another with dinner would add more than 500 calories per day!)
Calorie Cutting Tips
Ø Stick to drinks that contain 10 calories or less per cup (8 oz)
Examples: Crystal Light, Propel, Fruit2O, Diet Snapple
Ø Dilute your drinks with seltzer or water
Ø Dilute regular soda with diet soda
Ø Try diet beverages sweetened with Splenda
Ø Flavor water with lemon juice, cucumber, or lime juice
HERBS AND BOTANICALS
The use of complimentary and alternative medicine is on the rise, with about 1/3 of the US population having used such therapies within the past year. Recent surveys have shown that 16% to 18% (~15 million) of adults in the US use herbal or dietary supplements concurrently with prescription medicines, potentially putting them at risk for herb-drug interactions.
It is vital that you discuss herbal use with your healthcare team. This is even more crucial if you:
Ø Have diabetes
Ø Have high blood pressure
Ø Have heart disease
Ø Are taking medications
Ø Are having surgery
Herbals can increase or decrease the usefulness of some of your prescription medications. Some examples of herbals that interact with medicines include:
Ø Gingko
Ø Ephedra
Ø Ginseng
Ø St. John's Wort
Ø Echinacea
Ø Kava Kava
All herbal products need to be stopped 2-3 weeks before surgery. They can increase your heart rate, blood pressure, and risk of bleeding.
HOW TO BE SAFE:
v The term "natural" does not mean that the product is safe
v Herbal products should only be used for a few months at a time
v Follow the dosing guidelines. More is not better.
v Choose single herb products. Avoid mixtures
v Look for products marked with USP or Consumer Lab seals. These seals mean the products are tested for quality and content
v Stop all herbal products 2-3 weeks before surgery
v Report side effects to your health care team and the FDA
v Look for products with an expiration date
v Avoid foreign products unless quality is known
v Avoid companies making sensational claims
WEIGHT MANAGEMENT
Maintenance of "ideal body weight” is especially important to persons with spinal cord injury. How do you know if you’re within your “ideal body weight” range? You can use a tool called the Body Mass Index, or BMI. The BMI is a ratio that compares a person’s height to their weight. Here’s how to calculate your BMI:
BMI = (Weight, in pounds * 703) / (Height, in inches)2
A BMI of 19 or below classifies as “underweight,” and a BMI above 25 is considered “overweight.” There are dangers to being either above or below your ideal body weight range.
Being overweight decreases a person's energy level and ability to perform activities of daily living, thus decreasing independence. Excess weight can also cause increased pressure and irritation in skin areas where decubitus ulcers - pressure sores - may develop. Obesity is associated with diabetes, high blood pressure, and increased levels of blood fats.
Weighting less than the calculated "ideal body weight" or being underweight can pose problems as well for the spinal cord injured person. The risk of decubitus ulcer development increases due to inadequate skin covering over bony prominences. Being underweight increases susceptibility to fatigue and decreases resistance to infection.
Balancing diet (calorie intake) and exercise (Energy expenditure) is the key to weight control!
Suggestions to lose weight:
Limit the size of your food portions
Avoid second servings
Try not to skip breakfast or lunch and try to avoid overeating at dinner
Avoid using food as a way of dealing with boredom, anger, fatigue, or anxiety
Consciously choose food with a view to its nutritive value
Avoid keeping high-calorie, low-nutrient snacks around the house
Eat less sugar and sugary foods
Know the danger period during the day when you tend to overeat. Be prepared with other alternatives
Suggestions to gain weight:
Consume at least three balanced meals per day
If you have a decreased appetite, eat six small meals per day
Add extra margarine, peanut butter, jelly, or jam to bread and crackers
Use thick gravies and cream sauces
Eat high-calorie snacks between meals, such as dried fruit, nuts, ice cream, and milk shakes
TIPS FOR DINING OUT
As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
Ask for whole wheat bread for sandwiches.
In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
Ask for salad dressing to be served on the side. Then use only as much as you want.
Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
Order an item from the menu instead heading for the “all-you-can-eat” buffet.
If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
Order an appetizer or side dish instead of an entrée.
Share a main dish with a friend.
If you can chill the extra food right away, take leftovers home in a “doggy bag.”
When your food is delivered, set aside or pack half of it to go immediately.
Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
To keep your meal moderate in calories, fat, and sugars:
Ask for salad dressing to be served “on the side” so you can add only as much as you want.
Order foods that do not have creamy sauces or gravies
Add little or no butter to your food.
Choose fruits for dessert most often.
On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.
BOWEL MANAGEMENT
Proper nutrition is essential in establishing an effective bowel regime. Loss of muscle tone, lack of exercise, and change in schedule and environment can contribute to problems with elimination.
Focus on High-Fiber Foods
What is fiber?
Fiber is the portion of plant material that humans are not able to digest. There are two kinds of dietary fiber, soluble and insoluble. Both are important for proper bowel function.
SOLUBLE FIBER:
● Soluble fiber dissolves in water,
forming a gel in the intestines.
● It may help lower the level of
cholesterol and may help control
the level of sugar in your blood.
Sources: oatmeal, barley, kidney beans, fruits and vegetables
INSOLUBLE FIBER:
● Insoluble fiber passes through the digestive
system almost intact, adding bulk to the stool
and acting as a sponge to absorb water.
● It may help prevent constipation as well as 2
intestinal diseases, diverticulosis and
hemorrhoids.
Sources: Wheat bran, whole grains, many vegetables and skins of fruit
Note: Fiber is not found in any animal products, such as meat, cheese or eggs.
How much fiber should I have each day?
20-35 grams/day is recommended. Some people can tolerate even more. If you don’t eat a lot of fiber now, increase fiber by small amounts (a few grams) each day. This will help to decrease uncomfortable symptoms of bloating, gas and diarrhea. Make sure to drink plenty of water as well, to prevent constipation.
High: 4 or more grams fiber/serving Medium: 2-4 grams fiber/serving
Food Amount Grams Food Amount Grams
All Bran ½ cup 9.7 Soybeans ½ cup 3.8
Prunes ½ cup 8 Carrots, raw 1 cup 3.8
Lentils ½ cup 7.8 Wheat germ ¼ cup 3.8
Flaxseed 2 T, ground 7 Apple 1 med 3.7
Artichoke 1 med 6.5 Popcorn 3 cups 3.6
Chickpeas ½ cup 6.2 Potato 1 w/skin 3.4
Figs ¼ cup 6 Almonds 1 oz (~24) 3.3
Kidney beans ¼ cup 5.6 Strawberries 1 cup 3.3
Bran flakes ¾ cup 4.6 Prunes ¼ cup 3
What foods are high in fiber?
How do I add fiber to my diet?
For breakfast:
Eat a high fiber cereal, like All-Bran, Bran Flakes, or Shredded Wheat
Add some raisins to your cereal or oatmeal
For lunch:
Use 100% whole wheat bread with sandwiches
Add kidney beans and chick peas to your salads
For dinner:
Eat a baked potato with the skin
Add spinach, corn, lima beans or Brussels sprouts to your plate
For snacks:
Choose raw fruits instead of fruit juice
Eat a bowl of popcorn, air-popped or popped in canola oil
Increase fluid intake
Why? Fluid helps soften the stool to facilitate ease of bowel movements. It is particularly important to increase fluid intake with a high fiber diet, or constipation may result. If you have diarrhea, you should still continue to drink plenty of fluids, as dehydration may result if you don't replace the fluid lost in the stool.
Try to get 10-12 cups of fluids each day.
Here are some examples:
Water (more than half of your fluid intake should be as plain water)
Ice chips
Herbal tea, milk
Sugar-free gelatin and popsicles
Caffeine-free coffee and tea
Calorie-free and “Diet” flavored waters, teas and juices
Getting plenty of fluids and fiber is very important for establishing a good bowel regime. It’s also important to try to eat consistently and regularly – try to eat similar foods at about the same times every day!
FOOD AND BOWEL MANAGEMENT
Vegetables and legumes that may cause gas include…
Beans ¨ Brussels sprouts ¨ Cauliflower ¨ Kohlrabi ¨ Onions
Peppers ¨ Radishes ¨ Sauerkraut ¨ Shallots ¨ Scallions ¨ Soybeans ¨ Peas
Turnips ¨ Broccoli ¨ Cabbage ¨ Corn ¨ Cucumbers ¨ Leeks ¨ Lentils Pimentos ¨ Rutabagas
And fruits…
Apples ¨ Cantaloupe ¨ Watermelon ¨ Avocados ¨ Honeydew melon
Food Groups and Their Effects on Bowel Management
Food Group
Foods that Harden Stools
Foods that Soften Stools
Milk
Milk, yogurt made without fruit, cheese, cottage cheese, ice cream
Yogurt made with seeds or fruit
Bread and Cereal
Enriched white bread or rolls, saltine crackers, refined cereals, pancakes, waffles, bagels, biscuits, white rice, enriched noodles
Whole grain breads and cereals
Fruits & Vegetables
Strained fruit juice, applesauce, potatoes without the skins
All vegetables except potatoes without the skin
Meat
Any meat, fish or poultry
Nuts, dried beans, peas, seeds, lentils, chunky peanut butter
Fats
None
Any
Desserts & Sweets
Any without seeds or fruit
Any made with cracked wheat, seeds or fruit
Soups
Any creamed or broth-based without vegetables, beans or lentils
Soups with vegetables, beans or lentils
CHOLESTEROL
Heart disease has increased in the spinal cord injured population. This is partially because the changes the body often undergoes following injury can lead to high cholesterol levels. The food we eat can have an impact on our cholesterol levels. Eating a diet high in healthy fats and fiber, low in unhealthy fats, and limited in refined carbohydrates and alcohol can help you achieve healthy blood cholesterol levels.
What is cholesterol?
Cholesterol is a white, waxy fat found naturally in your body and produced by your liver. Too much cholesterol in your blood can clog your arteries and eventually choke off the blood supply to you heart. This is why having high cholesterol is a leading risk factor for heart disease.
What do the numbers mean?
There are four terms associated with blood cholesterol. Here’s what they are:
HDL = High Density Lipoprotein
“Healthy” or “happy” cholesterol that helps remove the bad (LDL) cholesterol from the blood and takes it to the liver to be removed.
Higher is better; it’s raised by physical activity
>40 mg/dL is ideal for men, >50 for women
LDL = Low Density Lipoprotein
“Unhealthy” or “lousy” cholesterol that leads to clogged arteries
Lower is better; it’s lowered by eating healthy fats and raised by eating unhealthy fats
<100 mg/dL is ideal
TG = Triglycerides
A type of fat circulating in the blood
Related to Very Low Density Lipoproteins (VLDL), equal to VLDL x 5
Lower is better; they’re lowered by cutting back on refined sugars and alcohol
<150 mg/dL is ideal
TC = Total Cholesterol
Sum of HDL + LDL + VLDL
Lower is better, lowered by eating more healthy fats and fiber, fewer unhealthy fats, refined sugars and alcohol; and by doing more physical activity.
<200 mg/dL is ideal
CHOOSE MORE “HEALTHY FATS”
Monounsaturated Fats
Lower total cholesterol, but do not lower HDL levels
Sources: Canola and olive oils
Polyunsaturated Fats
Found in foods of plant origin
Lower your total cholesterol, LDL, and HDL cholesterol
· Sources: Corn, safflower and sunflower oils; soybeans
Omega-3 Fatty Acids
Type of polyunsaturated fats
Not made by the body (must come from food) so are called “essential”
Lower total cholesterol and triglycerides
May have other health benefits, such as reducing inflammation
· Sources: Fatty fish and shellfish such as sardines, mackerel, blue fin tuna, salmon, bluefish, trout, crab, mussels, lobster, shrimp, scallops, cod and founder
CHOOSE FEWER “UNHEALTHY FATS”
Saturated fats
Raise LDL cholesterol and total cholesterol
12-15 grams/day is a healthy limit
Sources: All animal foods (butter, red meat, ice cream, whole milk, cheese, etc.) and in palm oil, coconut oil, hydrogenated soybean and cottonseed oil, and cocoa butter.
Trans-Fats
Man-made fat formed when plant oils are hydrogenated (hardened)
Look for the words “partially hydrogenated oils” on a food’s ingredient list or “trans-fat” on the Nutrition Facts Label.
Try to keep intake of trans-fats to as little as possible (0 grams/day if you can)!
Sources: Processed foods like cookies, crackers, pastries and cereal bars and in deep fat fried foods.
Note: Dietary cholesterol is a substance found in all foods of animal origin such as meat, poultry, egg yolks, butter and dairy products. The cholesterol found in these foods does not have nearly as large an impact on blood cholesterol as saturated and trans-fats do. Just try to limit your intake of organ meats (like liver) to once per month, and egg yolks to 3 per week.
AIM FOR 25-30 GRAMS DIETARY FIBER EACH DAY
TRY TO CUT OUT REFINED SUGARS (IN THE FORM OF SODA AND JUICE) AND DRINK ALCOHOL IN MODERATION IF YOU HAVE HIGH TRIGLYCERIDE LEVELS.
STEPS YOU CAN TAKE TO LOWER HIGH CHOLESTEROL
Too much fat and cholesterol in your diet can lead to higher weight and obesity, and higher risk for heart disease. Both can make other diseases worse. Follow these steps to help you reduce the cholesterol in your diet.
♥ Use olive and canola oil in your cooking
♥ Use spreads that have no trans-fats (look at the food label)
♥ Broil, roast, boil, steam, grill bake or stir-fry foods instead of deep-frying
♥ Avoid fatty cuts of beef, pork, lamb, veal and goat; organ meat, cold cuts, hot dogs, sausage, bacon, pepperoni, spare ribs, and friend, breaded or oil-packed fish.
♥ Instead, choose chicken or turkey (white meat, no skin), pork tenderloin, “round” cuts of beef, or 90% fat-free or leaner hamburger
♥ Eat fish 2-3 times per week for those essential omega-3s
♥ Limit eggs to 2 to 3 a week or use only egg whites or egg substitutes.
♥ Choose low fat dairy products: Choose 1% or skim milk, fat-free yogurt, low fat or fat-free cheeses and cottage cheese, low fat or fat-free ice cream and frozen yogurt.
♥ Check the food labels on your crackers, chips, pies, cakes, cookies and other high-fat desserts – if they have trans-fats, avoid them!
♥ Eat more fruits and vegetables: Most are very low in fat and high in fiber. Fiber can help control blood cholesterol levels. Dry beans and peas are great too!
♥ Read food labels: Start reading food labels for grams of fat per serving. Try to limit fat intake to less than 50-60 grams per day, with only 12-15 coming from saturated fat.
SUMMARY
As you can see, the importance of good nutrition cannot be underestimated. Being nutrition conscious can help prevent potential complications and/or problems of spinal cord injury.
Following the Dietary Guidelines for Americans and using the Food Guidance System Tool is the best way to ensure the nutritional adequacy of your diet. Ideal body weight must be maintained for ease of transfers and mobility and prevention of pressure ulcer formation. Fiber and fluids facilitate proper elimination. Adequate fluid intake aids in preventing urinary infection and stones. An effective defense against high blood cholesterol is a calorically balanced eating pattern that is low in fat, saturated fat and dietary cholesterol, and high in complex carbohydrate. A nutrient rich diet plays a key role in pressure ulcer prevention and healing.
What you eat can have a tremendous influence on your health. A healthy diet is preventative medicine!
If you need further information, please walk into our nutritional therapy unit at
Yale Consultancy Sdn Bhd
Nutrition Therapy Unit
73-3, Amber Business Plaza,
Jalan Jelawat 1,
Batu 3 1/2 ,
56000 Kuala Lumpur
Wednesday, October 15, 2008
Do you really need mineral supplements?
Do you really need mineral supplements?
By
Dr. Leow Chee Seng
MBA (UPM), DBA (UBI), FBIH (UK), MMIM (Mal), MIHRM (Mal), MIM-CPT (Mal),CAHRP (Consultant) Mal), Certified E-Commerce Professional (Mal),Certified Professional Trainer (MIM, PSNB),Certified Stress Management (IACT, USA),Certificate Qualitative Research (Georgia, USA), Certificate in Homeopathy Medicine (Mal)
Practising Cognitive, Behavioural Therapist
Practicing Nutrition Therapist
When we walk into a pharmacy, the sale executive introduces different supplement to us. They explain the functions and benefits of each supplement. However, have we ever thought if the supplement needs by our body?
Practicing Nutrition Therapist
When we walk into a pharmacy, the sale executive introduces different supplement to us. They explain the functions and benefits of each supplement. However, have we ever thought if the supplement needs by our body?
For a healthy people, supplements help us to
· Prevent vitamin and mineral deficiencies when the diet does not provide adequate nutriens of all necessary nutrients.
· Supply amounts of nutrients larger than the diet can provide
· Protect against future disease
However, different individual takes supplement for various reasons. Recent nutrition surveys in United States has identified the deficiency supplement among their citizen includes calcium, iron, zinc, magnesium, copper and manganese. In general, there are few groups of people need special concern on nutrition, early people premenopausal women, athletes and special care patients. Besides, weight-loss, pure vegetarian, macrobiotic, and several other diets can also place some people at risk of deficiencies that vary with the type of diet. Dietary deficiencies increase the risk for diseases.
Tips
Elderly people always stay at home. They would face deficiency of vitamin D, vitamin A, vitamin E, calcium, vitamin B1, vitamin B2, and zinc.
Premenopausal women have found have low amount of consumption on calcium, iron, Vitamin A and Vitamin C.
Scientific prove on different vitamins
a) Vitamin A and beta-carotene.
A lot of people assume beta-carotene and vitamin A are the same. In fact, beta-carotene is a precursor to vitamin A. However, beta-carotene and vitamin A have different role in human health. When we shop in a pharmacy, it is not easy for us to buy vitamin A. Most of the supplement for vitamin A is sold in the form of beta-carotene. Deficiency of vitamin A is uncommon among healthy people except for older age groups. Several researches have proven that vitamin A is important for building our immune system but vitamin A supplementation did not help prevent infections in elderly people living in nursing homes. Bare in mind that never take vitamin A in the form of retinol more than 10,000 IU because it leads to birth defects and bone loss.
Beta-carotene increases the number of white blood cells and enhance-fighting immune functions in healthy people who take 25,000 to 100,000 IU per day. In contrast, there are some research that was conducted among smokers reported that supplements of synthetic beta-carotene increases the risk of both heart disease and lung cancer. However, a few of trials found that there is no positive and negative relationship between synthetic beta-carotene and other diseases including cancer, diabetes, angina pectoris, age-related eye disease, and intermittent claudicating. In practical, I always encourage people to take natural food as the source of beta-carotene instead of synthetic. Research has found that synthetic beta-carotene even is similar to synthetic beta carotene but only natural beta-carotene is able to reverse precancerous changes, which synthetic beta carotene does not. No studies have done to investigate if natural beta carotene could be more effective than synthetic form in preventing other diseases, but the potential harm for taking synthetic beta-carotene it should avoided by smokers.
b) Vitamins B
Vitamin B is subcategories into B1 (thiamine ), B2 (riboflavin) , B3(niacin) , B5(pantothenic acids ) B6(pyridoxine), B12(cobalamin). Western diet has adequate supply of vitamin B except vitamin B5 and B6 because the nutrition is added to white flour products and other food. There is a study shows that 49% of a group of male and female adolescents were found deficiency of vitamin B5. Vitamin B6 deficiency is common among geriatric population in western. Vitamin B12 deficiency is not common among healthy young people except vegans who also avoid daily and eggs. In US, there is about 15% of population face deficiency problem of this vitamin. One of the possibility of deficiency of vitamin B12 is due to people who take acid-blocking drugs or antacids for a long period of time. For old people, the deficiency of vitamin B12 is often related to degenerative that causing malabsorption of vitamin B12 from food among them. Another vitamin, biotin is produced by intestinal bacteria in amount that, along the typical dietary biotin intake, to prevent deficiency of nutrients.
There is no scientific research has done if vitamin B prevent disease. However, nutritionist believe that vitamin B6 is able to prevent heart disease by regulate blood homocysteine level in blood. However, there is no other research on preventive effect of vitamin B6 supplement on health. Vitamin B12 is important for control of homocysterine level in blood. Elevated homocysterine levels are associated with heart disease, stroke, Alzheimer’s disease and osteoporosis, and some, even not all, research suggests that homocysteine has a direct role in causing those diseases.
In practice, 100 mcg per day of vitamin B12 was adequate to reverse vitamin B12 deficiency in healthy elderly people. Besides, daily supplementation with 400 mcg of folic acids, 10mg of vitamin B6 and 50mcg of vitamin B12 lowers elevated homocysteine levels in most people. Some research have shown that supplementing with one or more of these vitamins helps preventing or reverse hardening of arteries and may reduce the risk of bone fracture.
c) Folic Acids
Folic acids deficiency is quite common throughout the world. In United States, about 11% of healthy people are affected by deficiency of folic acids. Hence, the US Food and Drug Administration (FDA) mandated that some grain products provide supplemental folic acids to reduce the prevalence of deficiency of folic acids. However, this increase of folic acids in food does not have effect on preventive measures for heart disease and birth defects.
The usage of folic acids in Obstetrics and gynecology clinic is common because requirement of folic acids double during pregnancy. The insufficient intake of folic acid has been associated to the low birth weight and increase in incidence of neural tube defects in newborns. Specialist would usually provide 400mcg per day of folic acid prior to and short conception to overcome of neural tube defects in newborns.
d) Ascorbic acids / vitamin C
Deficiency of vitamin C is rare in Asia but for those who consume Western diets, but insufficiency is found 6% of healthy adults especially among college students and smokers. For preventive purposes, a person is encouraged to take at least 90 to 100mg per day. Excessive concentration of vitamin C does not have any effect on concentration of vitamin C in the blood. Hence, a small amount of vitamin C is needed for prevention of disease.
e) Vitamin D
God provides us with free vitamin D everyday when exposing to sunlight, but sources can be insufficient especially for old people who seldom go out. Besides, deficiency of vitamin D also faces by vegans during winter month. In United States, there is 6% - 14% of population of healthy adult who has problem with deficiency of vitamin D. Vitamin D insufficiency is associated with bone loss and fractures in older people. In a double blind study, supplement of 800 IU per day of vitamin D prevented bone loss more effectively than 200 IU per day in postmenopausal women. Remember, vitamin D is known to be toxic in very high amounts, up to 2 000 IU per day is considered safe.
f) Vitamin E
It is reported that 27% of the US population had low blood levels of vitamin E. Research has found that 400 to 800 IY of vitamin E per day lowered risk of nonfatal heart attacks, but no fatal ones. Besides, there is another double blind trial found no beneficial effect from 400 IU per day of vitamin E supplementation on risk of nonfatal heart attacks, while another research found that 50 IU per day had no effect on heart attack. However, some double blind research has found that 50 IU per day of vitamin E is association with the reduction of risk of prostate cancer among smokers. Another recent research found that large amount of vitamin E (400IU per day or more) may result in a small increase in all-cause mortality, which another shows that there is an increase of heart failure. From all the research, some doctors are advising people not to take large amount of vitamin E.
In nutrition industries, mixed tocopherols, as opposed to the more w widely used alpha-tocopherols, may be safer and beneficial on heart-disease prevention. Supplementing of 100 IU per day of vitamin E is associated with lowered risk of heart disease
g) Vitamin K
Vitamin K is believed to help in blood clotting. Deficiency of vitamin K can cause bleeding problem but it is rare among healthy people. Besides blood clot, low vitamin K in blood is always associated to osteoporosis. In nutrition point of view, at least 1mg per day of vitamin K is used to reduce bone loss among women.
h) Calcium
Deficiency of calcium is more obvious among women. Good calcium nutrition throughout life is essential for achieving peak bone mass and preventing deficiency-related bone loss. Besides, scientific research has proven that high calcium level I the blood could reduce the possibility of bone fractures. However, very few researches conclude the effect of calcium on the protection of bones.
The needs of supplementing calcium for postmenapausal women, 800 to 1000mg is generally added to dies that commonly between 500mg to 700mg of calcium per day.
i) Phosphorus
Phosphorus plays essential roles in maintaining our health. However, our diets no matter the West or the East have adequate in this mineral. Some organisation proposed that the high level of phosphorus is hazardous to calcium and affects the metabolism of the bones. In general population, we do not need to take supplement of calcium. Hence, most multivitamins in the supplements do not add phosphorus as one of the element. However, for elderly there might be an exception because phosphorus level is associated to calcium level in our body. Hence, older person who is taking calcium supplement could be benefited when taking phosphorus supplement to increase absorption of the nutrients.
j) Magnesium
Magnesium deficiency is more commonly seen among elderly people. As the rule of thumb, at least 250mg per day may help preventing of bone lose.
k) Potassium
Modern diets have lower potassium level as compared to primitive diets. However, true deficiencies are uncommon. Some research has identified the role of potassium on preventing high blood pressure. Other research proposed that higher potassium level in diets can prevent stroke. Unfortunately, supplemental potassium allowed in each pill is only 99mg which is far below the recommended amount (2 400mg per day). However, multiple of potassium pills are recommended because it could cause stomach upset. Hence, in order to increase potassium level in the blood, the best method is to increase the frequency of taking fruits, vegetables or their juices.
l) iron
Deficiency of iron is more commonly among vegetarians, menstruating girls and women, pregnant women, female and adolescent athletes. Iron plays important roles in synthesis red blood cells (erythrocytes) in our body. Excessive of iron increases the risk factors for heart diseases, some cancers, diabetes, rate of infection and exacerbation of rheumatoid. In practice, iron supplements should be avoided unless they have been diagnosed with having, or being high risk of iron deficiency.
m) Iodine
Iodine deficiency is a major problem in many developing countries. Western countries have taken initiation to introduce iodized salt and the iodine is added to many foods. However, iodine intake has decrease in recent years. The deficiency is higher among countries where iodized salt is not available. Most people do not have problem regards to iodine unless they are avoiding seafood and sea vegetables. Patients with thyroid disease should check their doctor before using the iodine supplements.
n) Zinc
Zinc deficiency is not common but it has higher prevalence among countries with low incomes. Zink supplements (10mg per day) have prevented growth impairment in deficient American and Canadian children. Research has shown that 25mg to 150mg of zinc per day increases immune function among healthy people. Extreme level of zinc supplement impare the function of immune function and some healthcare professional recommend no more than 30mg to 50mg per day. There is a significant relationship between zinc level in blood and absorption of copper. Hence, when a person is taking zinc supplement, we would recommend them to take copper supplement to avoid zinc-induced copper deficiency.
o) Copper
The average dietary copper intake in the States has been found to below the accepted standards. Copper supplement helps to prevent bone loss. Since zinc can interfere with copper absorption, copper should be taken whenever zinc supplement are used for more than a few weeks.
p) Manganese
Although the content of manganese is low in processed food, but the dietary intake of the nutrient is adequate. Manganese deficiency has been associated with osteoporosis in unpublished studies. A double-blind trial found that a combination of mineral supplements including manganese prevented bone loss in postmenopausal women. Iron can reduce manganese absorption and cause lower body levels of manganese. So, manganese may be important to include when iron is supplemented. However, there is no other studies have studied the effect of manganese supplement to health.
q) Chromium
There is a disagreement about the extent of chromium deficiency in Western society because chromium nutrition has been difficult to study because of technical problems in analyzing foods and human body fluids for chromium content. Chromium deficiency has been associated with blood sugar and cholesterol abnormalities. A common observation is that the level of chromium in our body reduces during aging. Therefore, chromium supplements have not been tested of their ability to prevent diabetes and cardiovascular diseases. Healthcare professionals recommend the supplement of chromium as a reasonable precaution because a few single case report have described possible side effects in people taking large amounts of chromium, from 600 to 2 400mcg per day, although it is not clear whether chromium was responsible for these reactions.
r) Selenium
Selenium deficiency is rare among US Citizen. According to Recommended Dietary Allowance (FDA), 70mcg per day of selenium is recommended in the diet. However, a double blind studies found that people with 200mcg of yeast based selenium per day for four and a half years had a 50% drop in the cancer death rate over seven years compared with the placebo group. For healthy people, higher amount of selenium has been used for the cancer preventive effect. The upper end of safe long-term selenium intake has been estimated to 350 – 400 mcg per day.
s) Molybdenum
Molybdenum is an essential mineral with low potential of toxicity. The deficiencies of Molybdenum is rare, estimated requirement are based on what a person usually received in their diets. A study was conducted in China found that there is no benefit for a supplement containing vitamin C and molybdenum for cancer and cardiovascular disease. There is no other study has been conducted on investigating disease prevention with molybdenum supplements.
Elderly people always stay at home. They would face deficiency of vitamin D, vitamin A, vitamin E, calcium, vitamin B1, vitamin B2, and zinc.
Premenopausal women have found have low amount of consumption on calcium, iron, Vitamin A and Vitamin C.
Scientific prove on different vitamins
a) Vitamin A and beta-carotene.
A lot of people assume beta-carotene and vitamin A are the same. In fact, beta-carotene is a precursor to vitamin A. However, beta-carotene and vitamin A have different role in human health. When we shop in a pharmacy, it is not easy for us to buy vitamin A. Most of the supplement for vitamin A is sold in the form of beta-carotene. Deficiency of vitamin A is uncommon among healthy people except for older age groups. Several researches have proven that vitamin A is important for building our immune system but vitamin A supplementation did not help prevent infections in elderly people living in nursing homes. Bare in mind that never take vitamin A in the form of retinol more than 10,000 IU because it leads to birth defects and bone loss.
Beta-carotene increases the number of white blood cells and enhance-fighting immune functions in healthy people who take 25,000 to 100,000 IU per day. In contrast, there are some research that was conducted among smokers reported that supplements of synthetic beta-carotene increases the risk of both heart disease and lung cancer. However, a few of trials found that there is no positive and negative relationship between synthetic beta-carotene and other diseases including cancer, diabetes, angina pectoris, age-related eye disease, and intermittent claudicating. In practical, I always encourage people to take natural food as the source of beta-carotene instead of synthetic. Research has found that synthetic beta-carotene even is similar to synthetic beta carotene but only natural beta-carotene is able to reverse precancerous changes, which synthetic beta carotene does not. No studies have done to investigate if natural beta carotene could be more effective than synthetic form in preventing other diseases, but the potential harm for taking synthetic beta-carotene it should avoided by smokers.
b) Vitamins B
Vitamin B is subcategories into B1 (thiamine ), B2 (riboflavin) , B3(niacin) , B5(pantothenic acids ) B6(pyridoxine), B12(cobalamin). Western diet has adequate supply of vitamin B except vitamin B5 and B6 because the nutrition is added to white flour products and other food. There is a study shows that 49% of a group of male and female adolescents were found deficiency of vitamin B5. Vitamin B6 deficiency is common among geriatric population in western. Vitamin B12 deficiency is not common among healthy young people except vegans who also avoid daily and eggs. In US, there is about 15% of population face deficiency problem of this vitamin. One of the possibility of deficiency of vitamin B12 is due to people who take acid-blocking drugs or antacids for a long period of time. For old people, the deficiency of vitamin B12 is often related to degenerative that causing malabsorption of vitamin B12 from food among them. Another vitamin, biotin is produced by intestinal bacteria in amount that, along the typical dietary biotin intake, to prevent deficiency of nutrients.
There is no scientific research has done if vitamin B prevent disease. However, nutritionist believe that vitamin B6 is able to prevent heart disease by regulate blood homocysteine level in blood. However, there is no other research on preventive effect of vitamin B6 supplement on health. Vitamin B12 is important for control of homocysterine level in blood. Elevated homocysterine levels are associated with heart disease, stroke, Alzheimer’s disease and osteoporosis, and some, even not all, research suggests that homocysteine has a direct role in causing those diseases.
In practice, 100 mcg per day of vitamin B12 was adequate to reverse vitamin B12 deficiency in healthy elderly people. Besides, daily supplementation with 400 mcg of folic acids, 10mg of vitamin B6 and 50mcg of vitamin B12 lowers elevated homocysteine levels in most people. Some research have shown that supplementing with one or more of these vitamins helps preventing or reverse hardening of arteries and may reduce the risk of bone fracture.
c) Folic Acids
Folic acids deficiency is quite common throughout the world. In United States, about 11% of healthy people are affected by deficiency of folic acids. Hence, the US Food and Drug Administration (FDA) mandated that some grain products provide supplemental folic acids to reduce the prevalence of deficiency of folic acids. However, this increase of folic acids in food does not have effect on preventive measures for heart disease and birth defects.
The usage of folic acids in Obstetrics and gynecology clinic is common because requirement of folic acids double during pregnancy. The insufficient intake of folic acid has been associated to the low birth weight and increase in incidence of neural tube defects in newborns. Specialist would usually provide 400mcg per day of folic acid prior to and short conception to overcome of neural tube defects in newborns.
d) Ascorbic acids / vitamin C
Deficiency of vitamin C is rare in Asia but for those who consume Western diets, but insufficiency is found 6% of healthy adults especially among college students and smokers. For preventive purposes, a person is encouraged to take at least 90 to 100mg per day. Excessive concentration of vitamin C does not have any effect on concentration of vitamin C in the blood. Hence, a small amount of vitamin C is needed for prevention of disease.
e) Vitamin D
God provides us with free vitamin D everyday when exposing to sunlight, but sources can be insufficient especially for old people who seldom go out. Besides, deficiency of vitamin D also faces by vegans during winter month. In United States, there is 6% - 14% of population of healthy adult who has problem with deficiency of vitamin D. Vitamin D insufficiency is associated with bone loss and fractures in older people. In a double blind study, supplement of 800 IU per day of vitamin D prevented bone loss more effectively than 200 IU per day in postmenopausal women. Remember, vitamin D is known to be toxic in very high amounts, up to 2 000 IU per day is considered safe.
f) Vitamin E
It is reported that 27% of the US population had low blood levels of vitamin E. Research has found that 400 to 800 IY of vitamin E per day lowered risk of nonfatal heart attacks, but no fatal ones. Besides, there is another double blind trial found no beneficial effect from 400 IU per day of vitamin E supplementation on risk of nonfatal heart attacks, while another research found that 50 IU per day had no effect on heart attack. However, some double blind research has found that 50 IU per day of vitamin E is association with the reduction of risk of prostate cancer among smokers. Another recent research found that large amount of vitamin E (400IU per day or more) may result in a small increase in all-cause mortality, which another shows that there is an increase of heart failure. From all the research, some doctors are advising people not to take large amount of vitamin E.
In nutrition industries, mixed tocopherols, as opposed to the more w widely used alpha-tocopherols, may be safer and beneficial on heart-disease prevention. Supplementing of 100 IU per day of vitamin E is associated with lowered risk of heart disease
g) Vitamin K
Vitamin K is believed to help in blood clotting. Deficiency of vitamin K can cause bleeding problem but it is rare among healthy people. Besides blood clot, low vitamin K in blood is always associated to osteoporosis. In nutrition point of view, at least 1mg per day of vitamin K is used to reduce bone loss among women.
h) Calcium
Deficiency of calcium is more obvious among women. Good calcium nutrition throughout life is essential for achieving peak bone mass and preventing deficiency-related bone loss. Besides, scientific research has proven that high calcium level I the blood could reduce the possibility of bone fractures. However, very few researches conclude the effect of calcium on the protection of bones.
The needs of supplementing calcium for postmenapausal women, 800 to 1000mg is generally added to dies that commonly between 500mg to 700mg of calcium per day.
i) Phosphorus
Phosphorus plays essential roles in maintaining our health. However, our diets no matter the West or the East have adequate in this mineral. Some organisation proposed that the high level of phosphorus is hazardous to calcium and affects the metabolism of the bones. In general population, we do not need to take supplement of calcium. Hence, most multivitamins in the supplements do not add phosphorus as one of the element. However, for elderly there might be an exception because phosphorus level is associated to calcium level in our body. Hence, older person who is taking calcium supplement could be benefited when taking phosphorus supplement to increase absorption of the nutrients.
j) Magnesium
Magnesium deficiency is more commonly seen among elderly people. As the rule of thumb, at least 250mg per day may help preventing of bone lose.
k) Potassium
Modern diets have lower potassium level as compared to primitive diets. However, true deficiencies are uncommon. Some research has identified the role of potassium on preventing high blood pressure. Other research proposed that higher potassium level in diets can prevent stroke. Unfortunately, supplemental potassium allowed in each pill is only 99mg which is far below the recommended amount (2 400mg per day). However, multiple of potassium pills are recommended because it could cause stomach upset. Hence, in order to increase potassium level in the blood, the best method is to increase the frequency of taking fruits, vegetables or their juices.
l) iron
Deficiency of iron is more commonly among vegetarians, menstruating girls and women, pregnant women, female and adolescent athletes. Iron plays important roles in synthesis red blood cells (erythrocytes) in our body. Excessive of iron increases the risk factors for heart diseases, some cancers, diabetes, rate of infection and exacerbation of rheumatoid. In practice, iron supplements should be avoided unless they have been diagnosed with having, or being high risk of iron deficiency.
m) Iodine
Iodine deficiency is a major problem in many developing countries. Western countries have taken initiation to introduce iodized salt and the iodine is added to many foods. However, iodine intake has decrease in recent years. The deficiency is higher among countries where iodized salt is not available. Most people do not have problem regards to iodine unless they are avoiding seafood and sea vegetables. Patients with thyroid disease should check their doctor before using the iodine supplements.
n) Zinc
Zinc deficiency is not common but it has higher prevalence among countries with low incomes. Zink supplements (10mg per day) have prevented growth impairment in deficient American and Canadian children. Research has shown that 25mg to 150mg of zinc per day increases immune function among healthy people. Extreme level of zinc supplement impare the function of immune function and some healthcare professional recommend no more than 30mg to 50mg per day. There is a significant relationship between zinc level in blood and absorption of copper. Hence, when a person is taking zinc supplement, we would recommend them to take copper supplement to avoid zinc-induced copper deficiency.
o) Copper
The average dietary copper intake in the States has been found to below the accepted standards. Copper supplement helps to prevent bone loss. Since zinc can interfere with copper absorption, copper should be taken whenever zinc supplement are used for more than a few weeks.
p) Manganese
Although the content of manganese is low in processed food, but the dietary intake of the nutrient is adequate. Manganese deficiency has been associated with osteoporosis in unpublished studies. A double-blind trial found that a combination of mineral supplements including manganese prevented bone loss in postmenopausal women. Iron can reduce manganese absorption and cause lower body levels of manganese. So, manganese may be important to include when iron is supplemented. However, there is no other studies have studied the effect of manganese supplement to health.
q) Chromium
There is a disagreement about the extent of chromium deficiency in Western society because chromium nutrition has been difficult to study because of technical problems in analyzing foods and human body fluids for chromium content. Chromium deficiency has been associated with blood sugar and cholesterol abnormalities. A common observation is that the level of chromium in our body reduces during aging. Therefore, chromium supplements have not been tested of their ability to prevent diabetes and cardiovascular diseases. Healthcare professionals recommend the supplement of chromium as a reasonable precaution because a few single case report have described possible side effects in people taking large amounts of chromium, from 600 to 2 400mcg per day, although it is not clear whether chromium was responsible for these reactions.
r) Selenium
Selenium deficiency is rare among US Citizen. According to Recommended Dietary Allowance (FDA), 70mcg per day of selenium is recommended in the diet. However, a double blind studies found that people with 200mcg of yeast based selenium per day for four and a half years had a 50% drop in the cancer death rate over seven years compared with the placebo group. For healthy people, higher amount of selenium has been used for the cancer preventive effect. The upper end of safe long-term selenium intake has been estimated to 350 – 400 mcg per day.
s) Molybdenum
Molybdenum is an essential mineral with low potential of toxicity. The deficiencies of Molybdenum is rare, estimated requirement are based on what a person usually received in their diets. A study was conducted in China found that there is no benefit for a supplement containing vitamin C and molybdenum for cancer and cardiovascular disease. There is no other study has been conducted on investigating disease prevention with molybdenum supplements.
Thursday, October 9, 2008
Body Language
Body Language
Hi,
Have you ever wondered, apart from the muscle of your mouth and diaphragm, other muscle of your body too, communicates in their own way? You should realise very much that apart from speaking, your body’s movement is also a way of transmitting information. Although some people may be able to control their non verbal communication, most of us are unconscious of the information send by our body. It would be much easier to tell a lie then faking your body language.
So, what is meant by body language? Generally, body language is a non-verbal behaviour (movement and postures, facial expression, glances and eye contact, automatic reactions, spatial and touching behaviour) which is ‘meaningful’ in both natural and fictional communication. Whenever you are in a particular situation, you can’t help but to display some kind of behaviours; posture and spatial behaviour, facial expressions, gestures, and eye behaviour, both conscious and unconscious. Such behaviour would provide me with clues to your personal traits, mental states and interpersonal relationship.
In our daily life, non-verbal behaviour plays a most important role in almost all forms of our interactions. It is our trait to ‘read’ the reactions among ourselves in as many ways as possible. Body language accompanies all speech and even when you do not speak, your non-verbal behaviour continually provides information which can be meaningful to yourself if interpreted correctly. Information that can be valuable to you is such as feelings, thoughts, attitudes or interpersonal relationships.
According to several researches, a person’s ability to encode and decode his body language –varies according to your culture, gender and personality. You could be a ‘seer’, a ‘hearer’ or a ‘toucher’ etc. We each have our own idiosyncratic pattern and hierarchy of channel-use that derives from an interplay between our relative physical sensitivity in each of those sending and receiving channels and our cultural training and conditioning.
So, would you like to interpret your body language in order to understand yourself better? All you need to do is place some video cameras around you, probably in your home (living room, kitchen, dining room, garden etc) or in your workplace (office, pantry, guess reception etc). It may not necessarily be hidden. Send us the video of yourself and we would analyse your body language at absolutely no charge. In addition to your homemade video, you also required to send us ten photos of yourself. Each video should be accompanied by a brief description of the occasion happening when taking the video shot. Please email all the materials to readmybodylanguage@yaleconsultant.com and we should reply to you as soon as we can. Please rest assured that your video and photos will be kept secured and confidential. We would not publish or use your video and photos for any other means other than to make interpretation exclusively for you only. Hope to receive from you soon.
You may get your answers by browsing this wepage.
‘One cannot not communicate’
- Paul Watzlawick, 1968
Hi,
Have you ever wondered, apart from the muscle of your mouth and diaphragm, other muscle of your body too, communicates in their own way? You should realise very much that apart from speaking, your body’s movement is also a way of transmitting information. Although some people may be able to control their non verbal communication, most of us are unconscious of the information send by our body. It would be much easier to tell a lie then faking your body language.
So, what is meant by body language? Generally, body language is a non-verbal behaviour (movement and postures, facial expression, glances and eye contact, automatic reactions, spatial and touching behaviour) which is ‘meaningful’ in both natural and fictional communication. Whenever you are in a particular situation, you can’t help but to display some kind of behaviours; posture and spatial behaviour, facial expressions, gestures, and eye behaviour, both conscious and unconscious. Such behaviour would provide me with clues to your personal traits, mental states and interpersonal relationship.
In our daily life, non-verbal behaviour plays a most important role in almost all forms of our interactions. It is our trait to ‘read’ the reactions among ourselves in as many ways as possible. Body language accompanies all speech and even when you do not speak, your non-verbal behaviour continually provides information which can be meaningful to yourself if interpreted correctly. Information that can be valuable to you is such as feelings, thoughts, attitudes or interpersonal relationships.
According to several researches, a person’s ability to encode and decode his body language –varies according to your culture, gender and personality. You could be a ‘seer’, a ‘hearer’ or a ‘toucher’ etc. We each have our own idiosyncratic pattern and hierarchy of channel-use that derives from an interplay between our relative physical sensitivity in each of those sending and receiving channels and our cultural training and conditioning.
So, would you like to interpret your body language in order to understand yourself better? All you need to do is place some video cameras around you, probably in your home (living room, kitchen, dining room, garden etc) or in your workplace (office, pantry, guess reception etc). It may not necessarily be hidden. Send us the video of yourself and we would analyse your body language at absolutely no charge. In addition to your homemade video, you also required to send us ten photos of yourself. Each video should be accompanied by a brief description of the occasion happening when taking the video shot. Please email all the materials to readmybodylanguage@yaleconsultant.com and we should reply to you as soon as we can. Please rest assured that your video and photos will be kept secured and confidential. We would not publish or use your video and photos for any other means other than to make interpretation exclusively for you only. Hope to receive from you soon.
You may get your answers by browsing this wepage.
‘One cannot not communicate’
- Paul Watzlawick, 1968
The Meaning of Dream
The Meaning of Dream
Do we dream in order to sleep or do we sleep in order to dream?
Is the dream a normal concomitant and possible preserver only of Rapid Eye Movement sleep?
Are we not yet in a position to state decisively what the relationship is between psychological dream, phases of sleep, and other altered states of consciousness?
Dream is a universal human experience. The upsurge of dream and sleep studies have spurred efforts at interdisciplinary integration and re-evaluation of psychoanalytic dream theory. Since the beginning of humankind, we have been searching to understand the meaning of dreams. The Egyptians believed dreams possessed oracular power. In the Bible, Joseph's elucidation of Pharaoh's dream averted seven years of famine. Other cultures have interpreted dreams as inspirational, curative or alternative reality.
Bo one knows for sure why we dreams but some suggests that the function of dreams is the expression of unconscious wishes, physiological function and is a process information and emotions.
Since few centuries ago, scientists have been offering various explanation and neuroscientific explanations for dreams. Evaluation of the manifest dream is one of the areas of psychoanalytic. Nowadays, human has been equating the manifest of dream with neurotic symptom. In 1900, with the publication of The Interpretation of Dreams, Sigmund Freud proposed that dreams were the "royal road" to the unconscious, that they revealed in disguised form the deepest elements of an individual's inner life.
You might wonder if you can seek your fortunes in the enigmatic images of dreams. We as dream interpreters respond by shedding light on the darker realm where elusive laws of fiction give birth to infinite possibility. The phenomena of dream involves events that are not experienced in the waking world; you might experience sudden shift of time and place, changes in age, the presence of persons known to be deceased or of fantastic persons and animals that never existed.
Someone who is angry at a friend but finds the anger quickly waning may dream of being furious at the friend. Someone who was quite well adapted socially, in the community, family and work areas of life may dream that an impressive voice said “You are not leading your true life!” Such dreams would deeply affect you for very long time and may completely burdening you as you may not actually know the significant of your dream. Thus, it is important that you allow us to help to derive real meaning of your dream and ultimately, derive the benefit of interpreting your dream.
So, let us interpret your dream for you at absolutely free of charge. All you have to do is write in detail, about what you see or hear or smell in your dream. Basically, tell us as much as possible, whatever you had experienced in the dream. Send us your dream detail by emailing to interpretmydream@yaleconsultant.com. Also, it would be helpful if you can describe your physical to us, including your marital status, racial/ethnic background, socioeconomic status and health developmental stage.
When you submit your dream interpretation the following information should be given:
a) Location of the dream
b) Person involves in the dream
c) Objects you encounter in the dream
d) Time in the dream any specific time
e) Experience in the dreams (feeling)
f) Activities in the dream (what has been done)
g) Frequency of repeating of the dream
h) Any experience you encountered in the dream? Share the experience.
Is the dream a normal concomitant and possible preserver only of Rapid Eye Movement sleep?
Are we not yet in a position to state decisively what the relationship is between psychological dream, phases of sleep, and other altered states of consciousness?
Dream is a universal human experience. The upsurge of dream and sleep studies have spurred efforts at interdisciplinary integration and re-evaluation of psychoanalytic dream theory. Since the beginning of humankind, we have been searching to understand the meaning of dreams. The Egyptians believed dreams possessed oracular power. In the Bible, Joseph's elucidation of Pharaoh's dream averted seven years of famine. Other cultures have interpreted dreams as inspirational, curative or alternative reality.
Bo one knows for sure why we dreams but some suggests that the function of dreams is the expression of unconscious wishes, physiological function and is a process information and emotions.
Since few centuries ago, scientists have been offering various explanation and neuroscientific explanations for dreams. Evaluation of the manifest dream is one of the areas of psychoanalytic. Nowadays, human has been equating the manifest of dream with neurotic symptom. In 1900, with the publication of The Interpretation of Dreams, Sigmund Freud proposed that dreams were the "royal road" to the unconscious, that they revealed in disguised form the deepest elements of an individual's inner life.
You might wonder if you can seek your fortunes in the enigmatic images of dreams. We as dream interpreters respond by shedding light on the darker realm where elusive laws of fiction give birth to infinite possibility. The phenomena of dream involves events that are not experienced in the waking world; you might experience sudden shift of time and place, changes in age, the presence of persons known to be deceased or of fantastic persons and animals that never existed.
Someone who is angry at a friend but finds the anger quickly waning may dream of being furious at the friend. Someone who was quite well adapted socially, in the community, family and work areas of life may dream that an impressive voice said “You are not leading your true life!” Such dreams would deeply affect you for very long time and may completely burdening you as you may not actually know the significant of your dream. Thus, it is important that you allow us to help to derive real meaning of your dream and ultimately, derive the benefit of interpreting your dream.
So, let us interpret your dream for you at absolutely free of charge. All you have to do is write in detail, about what you see or hear or smell in your dream. Basically, tell us as much as possible, whatever you had experienced in the dream. Send us your dream detail by emailing to interpretmydream@yaleconsultant.com. Also, it would be helpful if you can describe your physical to us, including your marital status, racial/ethnic background, socioeconomic status and health developmental stage.
When you submit your dream interpretation the following information should be given:
a) Location of the dream
b) Person involves in the dream
c) Objects you encounter in the dream
d) Time in the dream any specific time
e) Experience in the dreams (feeling)
f) Activities in the dream (what has been done)
g) Frequency of repeating of the dream
h) Any experience you encountered in the dream? Share the experience.
The answers will be published in the blog without writing your name. Come back to this blog to get your answer!!
To help you recall you memory as much as possible, you do the followings:
- Avoid alcohol
- Instruct yourself to remember your dream before going to sleep
- Keep a notebook beside your bed and write your dream as soon as you awake. You may speak about your dream into a recorder
- Try to sleep as long as you can
- Try to waking without alarm
- Rehearse the dream before getting up
- Don’t pressure to remember
Disclaimer
As no dream is directly conveyed, dream interpretation relies on the retelling of a dream that displaces whatever may have inspired it. Please understand that to recall a dream is to generate a narrative based heterogeneous material. Interpretation translates the dream to text into new texts and contexts. While no dream is ever fully transcribed or understood, an interpretation may serve limited ends when it is incites a dreamer to change.
The most skilful interpreter of dreams is he who has the faculty of observing resemblances
- Aristotle
To help you recall you memory as much as possible, you do the followings:
- Avoid alcohol
- Instruct yourself to remember your dream before going to sleep
- Keep a notebook beside your bed and write your dream as soon as you awake. You may speak about your dream into a recorder
- Try to sleep as long as you can
- Try to waking without alarm
- Rehearse the dream before getting up
- Don’t pressure to remember
Disclaimer
As no dream is directly conveyed, dream interpretation relies on the retelling of a dream that displaces whatever may have inspired it. Please understand that to recall a dream is to generate a narrative based heterogeneous material. Interpretation translates the dream to text into new texts and contexts. While no dream is ever fully transcribed or understood, an interpretation may serve limited ends when it is incites a dreamer to change.
The most skilful interpreter of dreams is he who has the faculty of observing resemblances
- Aristotle
Monday, October 6, 2008
Understanding homeopathy
Understanding Homeopathy
Dr Leow Chee Seng
MBA (UPM), DBA (UBI), FBIH (UK), MMIM (Mal), MIHRM (Mal), MIM-CPT (Mal),
CAHRP (Consultant) Mal), Certified E-Commerce Professional (Mal),
Certified Professional Trainer (MIM, PSNB),Certified Stress Management (IACT, USA),
Certificate Qualitative Research (Georgia, USA), Certificate in Homeopathy Medicine (Mal)Practising Cognitive, Behavioural Therapist
“Let like be cured with like’. The homeopathic principle is that when a substance is given to a healthy person they will show signs and symptoms in the form of the disease. If the substance is prepared homeopathically and given to a patient who is suffering with similar signs and symptoms, it is seen that health is restored through the rebalancing of energies.Dr Leow Chee Seng
MBA (UPM), DBA (UBI), FBIH (UK), MMIM (Mal), MIHRM (Mal), MIM-CPT (Mal),
CAHRP (Consultant) Mal), Certified E-Commerce Professional (Mal),
Certified Professional Trainer (MIM, PSNB),Certified Stress Management (IACT, USA),
Certificate Qualitative Research (Georgia, USA), Certificate in Homeopathy Medicine (Mal)Practising Cognitive, Behavioural Therapist
History of Homeopathy
Homeopathic theory began in 469—399 BC with the Greek physician Hippocrates. He believed that by observing the individual symptoms and reactions to a disease he could prescribe a remedy that would draw upon the patient’s own powers of healing as well as the power of the remedy itself. This was in contrast to the conventional thinking of the time, which taught that the gods were the main force behind a disease and that a cure could be found by treatment with a substance that had an opposite effect in a healthy person the complete reverse of the homeopathic principle.
The German doctor Samuel Hahnemann (1755—1843) was the modern-day founder of homeopathy. His experiments with quinine proved to him that ‘like cures like’. Quinine was known to be an effective treatment for malaria so for several days he took doses of quinine Although he was not suffering from malaria, after several doses of quinine he began develop symptoms of the disease. The symptoms would begin after he had taken a dose of quinine and last for hours afterwards.
To further develop his theory he began to test other substances used in medicine at the time in the same way. This time he used groups of volunteers. He recorded the effect of each substance on the individual, noting any reactions. This was called ‘proving’ the remedy. At the end of this process Hahnemann had listed many substances which could be used to treat a variety of conditions. It was important, however, to understand the nature of each person receiving the treatment, as he found that particular ‘types’ of people showed different symptoms for the same disease and therefore needed to be matched to the remedy closest to their type.
Hahnemann also believed the remedies acted on the person’s ‘vital force’ (this is the body’s own healing potential). He believed that the remedies helped to activate the body’s vital force and trigger a reaction to fight a certain disease or condition. The type of remedy given would be the key to triggering the right reaction and stimulating the vital force to combat the disease or ailment. The remedy should therefore not only mirror the symptoms of the disease, but also the type of person taking the remedy. During his lifetime Hahnemann proved over a hundred homeopathic remedies. In 1811 he published The Organon of Rationale Medicine, which set out his theories and listed the many proved remedies.
American doctor James Tyler Kent (1849—1943) dedicated himself to homeopathy, continuing Hahnemann’s work. He further developed the idea of types of people and that a remedy must be matched according to the emotional and physical characteristics of a person. These types became known as ‘constitutional types’. He went on to write the Kent Repertory. The information in the repertory is stored under remedy headings, with emphasis given to mental and emotional symptoms.
Potentization – less is more!
Hahnemann believed in the vital force as a healing source and therefore wished to use the minimum amount of a substance to bring about the healing effect; this would also cause as few side effects as possible (known as aggravations). He discovered that if the substance was diluted it achieved a far better result. Thus the less the original substance remained in the remedy, the greater its potency. In order to get less of the original substance it must be diluted, so the greater the dilution, the more potent the remedy. This leads to the practice of potentization.
Remedies are potentized in the following way. An alcoholic/water extract is made from the material in question (called the mother tincture). The extract is then diluted to the required potency. The main potencies are: x = 1 in 10; c = 1 in 100; m = 1 in 1000. So a ic potency is diluted 1 part mother tincture in 99 parts water. A 2c would take 1 part of the previous dilution and dilute again in 99 parts water and so on. The terms ‘c’, ‘x’ and ‘m’ therefore denote the degree of dilution of a particular remedy.
Before each dilution the mixture is shaken vigorosly this is known as succussion. Once the potency is reached, a few drops the substance are then applied to lactose (milk sugar) tablets and the tablets are placed in an airtight, dark-glass bottle and stored away from direct sunlight.
Sources of homeopathic remedies
There are over 3000 remedies worldwide. This book covers the most used, useful and easily available remedies for common ailments. Further detailed study of remedies can be undertaken by reference to Boericke’s Materia Medica with Repertory.
I believe that the worst that can happen with homeopathic treatment is that the remedies do not work; that is to say, they do not achieve an effect. It is also prudent to state that homeopathic treatment is not a substitute for conventional medical treatment and that patients should always consult a doctor for treatment of any serious medical condition (although homeopathy can, of course, work alongside conventional medicines).
A remedy can be made from virtually any source using the above method, but the most common sources are plants, trees, poisons and minerals.
Modalities
Modalities are influences which worsen or improve the symptoms of the patient. They are an invaluable guide to the choice of a homeopathic remedy. Modalities can be in several forms, depending on the associated remedy:
· Physical modalities: movement, position” of the body, touch, rest, exertion, noise and smells.
· Temperature modalities: hot, cold, warm, wind, season of the year, damp. Time modalities: day or night, morning, afternoon or evening; hourly (e.g. 10 a.m., 1 a.m., 3 p.m.).
· Dietary modalities: foods, drinks, stimulants, alcohol.
· Localized modalities: left-handed, righthanded, left worse, right worse.
Homeopathic Aggravation
An ‘aggravation’ is the term given to a temporary worsening of the condition, which is viewed as a positive sign, meaning the remedy is working and has stimulated the vital force into the action of healing. For an acute condition the aggravation may last several hours; for a chronic case it may last up to two days. An improvement should follow after the aggravation. If an aggravation is experienced the remedy should be halted to allow the vital force and immune system to fight the condition. If the original symptom(s) begins to return the remedy should be taken again to provide further stimulation to the body’s vital force.
Not everyone experiences an aggravation, and it is not necessary to experience one for the remedies to work; many people’s conditions improve without an aggravation. If there is no improvement in the symptoms or condition, with or without an aggravation, this is an indication that a different remedy may be needed.
The vital force
This refers to the body’s own subtle energy. The vital force may be run down by many factors, for example stress, poor diet and nutrition, hereditary conditions or lack of exercise. Homeopathic remedies stimulate the vital force to enable the body to heal itself by energizing it and enabling it to return to optimum health.
Monday, September 8, 2008
How Depressed Are You?
Listed below are a variety of thoughts that pop into our heads. Please read each thought and indicate how frequently, if at all, the thought occurred to you over the last week. Please read each item carefully and indicate the appropriate response, using the scale below
5 4 3 2 1
All the time Often Moderate often Sometimes Not at all
1. I feel like I’m up against the world.
2. I’m no good
3. Why can’t I ever succeed?
4. No one understands me.
5. I’ve let people down.
6. I don’t think I can go on.
7. I wish I were a better person
8. I’m so weak.
9. My life’s not going the way I want it to.
10. I’m so disappointed in myself.
11. Nothing feels good anymore
12. I can’t stand this anymore
13. I can’t get started
14. What’s wrong with me?
15. I wish I were somewhere else
16. I can’t get things together
17. I hate myself
18. I’m worthless
19. I wish I could just disappear.
20. What’s the matter with me?
21. I’m a loser
22. My life is a mess.
23. I’m a failure
24. I’ll never make it
25. I feel so helpless
26. Something has to change
27. There must be something wrong with me
28. My future is bleak
29. It’s just not worth it.
30. I can’t finish anything.
Used with permission of Dr. Steven D. Hollon of Vanderbilt University. For more information see: S. D. Hollon, and P.C. Kendall (1980) "cognitive self-statement in depression: Development of an automatic thought questionnaire." Cognitive Therapy and Research, 4, 383 – 95.
Scoring
To find your score, simply add together your response for 30 items.
Norms
Score Percentile
60 85
55 70
49 50
43 30
38 15
5 4 3 2 1
All the time Often Moderate often Sometimes Not at all
1. I feel like I’m up against the world.
2. I’m no good
3. Why can’t I ever succeed?
4. No one understands me.
5. I’ve let people down.
6. I don’t think I can go on.
7. I wish I were a better person
8. I’m so weak.
9. My life’s not going the way I want it to.
10. I’m so disappointed in myself.
11. Nothing feels good anymore
12. I can’t stand this anymore
13. I can’t get started
14. What’s wrong with me?
15. I wish I were somewhere else
16. I can’t get things together
17. I hate myself
18. I’m worthless
19. I wish I could just disappear.
20. What’s the matter with me?
21. I’m a loser
22. My life is a mess.
23. I’m a failure
24. I’ll never make it
25. I feel so helpless
26. Something has to change
27. There must be something wrong with me
28. My future is bleak
29. It’s just not worth it.
30. I can’t finish anything.
Used with permission of Dr. Steven D. Hollon of Vanderbilt University. For more information see: S. D. Hollon, and P.C. Kendall (1980) "cognitive self-statement in depression: Development of an automatic thought questionnaire." Cognitive Therapy and Research, 4, 383 – 95.
Scoring
To find your score, simply add together your response for 30 items.
Norms
Score Percentile
60 85
55 70
49 50
43 30
38 15
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