Archive for February, 2010
February 28th, 2010 -- Posted in diabetic weight loss diet |
Okay, I’ve been thinking about this a lot lately. My brother passed away last June from Diabetic ketoacidosis. He was aware that he had diabetes, but wasn’t really educated the best about the disease, and thought he was keeping everything well-balanced. He changed his diet…cut out sweets, switched to diet pop, didn’t eat as much pastas and bread. He ate a lot of meat though, which he thought was okay. I mean, his whole diet was basically meat. That’s what made him sick at first, his triglycerides were sky high. Anyway, in about a year or two, he dropped over 100 pounds, so I’d say he probably weighed maybe 225-250 pounds when he passed away. He was pretty tall though, so he wasn’t huge by any means. We all thought he was doing great. Come to find out, the doctor (after my brother passed away) said that he lost that weight because he was dehydrated all the time. He was constantly drinking and going to the bathroom. Well, my question is…. If you lose weight, type 2 diabetes should go away…. so why didn’t his go away? He lost over 100 pounds, and it still took his life. Sorry to make this so long, but the reason I’m concerned is because I have type 2 diabetes, and I’m just starting that stage where I’m constantly thirsty and i’m going to the bathroom all the time, and I’ve lost 14 pounds within the past 2 or 3 weeks! I went to the doctor awhile ago and he put me on metformin. I’m scared though.
Are you sure he had type 2 diabetes, not type 1? It is very unusual for a person with Type 2 to get diabetic ketoacidosis. They usually manufacture enough insulin to keep the ketosis from occurring, which would not be the case with type 1.
Your weight loss sounds like a good first step— keep it up!
Are you regularly checking your glucose levels with finger sticks to see how well you are controlling the diabetes?
February 25th, 2010 -- Posted in vegetarian weight loss diet |
Diet plays a key role in weight loss but you should be conscious about choosing the right type of diet plan for you. Here you will find information on south beach diet plan.
South Beach Diet
The South Beach Diet runs in three phases.
Phase 1:
Normal quantities of meats, olive oil, lots of vegetables, cheese, nuts, etc
No carbohydrates for the first 15 days – this means no bread, pasta, rice or wheat, sugar, sweets, cookies, pastries, alcohol, and fruit!
The diet claims that one can lose about 4 to 6 kg in that time.
• Most of the supplement might be required to make that the body does not get deficient.
• A sudden decrease in carbohydrates, particularly sugar, alcohol and other high calorie foods, which are much a part of the Western diet, can, to some extent, explain weight loss.
• Piling on animal proteins and fats will only increase the risks of heart disease, cancer, etc.
• This can become monotonous if followed regularly.
Phase 1 comes with a vegetarian option as well – meats replaced with pulses, soya foods.
Phase 2:
Reintroduce carbohydrate foods but rather slow to prevent weight gain. Bread, pasta, rice, cereal, chocolate wine and fruit are brought into this phase. This phase lasts till the target weight is reached, which could be a long time. Weight loss expected is up to 1 kg a week, which sounds reasonable. However, if one gets stuck at a particular weight one needs to go back to phase 1 again!
Phase 2 might be more nutritionally balanced and requires patience to reach the target weight.
Phase 3
Normal foods are allowed in normal quantities for maintenance of the lost weight. Yet, some foods that are higher on the glycerin index are not allowed in this phase also, and this is not based on fact. Changes have also been announced recently. Tomatoes, carrots and onions which were earlier restricted in the first two phases, are now allowed more freely.
Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.
Copyright © Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.
Check out the most popular diet program – Strip That Fat Diet Review. Know How to Get a Flat Stomach Fast with scientifically designed weight loss system. Looking for Fat Loss Supplements to lose weight?
Nick Mutt
http://www.articlesbase.com/diseases-and-conditions-articles/south-beach-diet-program-for-weight-loss-707947.html
February 25th, 2010 -- Posted in healthy living |
Today more than ever, people are health conscience. Staying healthy is the key to a rich, fuller life. But knowing how to use what you have in your kitchen is not always easy. Having a Mexican food menu is a great way to promote a healthier lifestyle while insuring the dishes you eat are scrumptious and appealing to the whole family regardless of heritage, age, or gender.
When you want to prepare your own specialized Mexican food menu, there are a few tips that will insure you get more for your time and money.
How healthy do you want your meals to be? There are many options available when it comes to the health factor of the meals. For instance, if you want completely healthy foods, you can use all fresh fruits and vegetable. In addition, you would want to avoid cheeses and sour creams. Of course, frying foods would also be out of the question!
However, if you are a little more lenient, you may want to add a bit of sour cream or cheese. Of course, you will find there is indeed a middle ground, which is easy to find. This middle ground makes the meals from all fresh ingredients, but when it comes time to serve, have the option on the table. This will allow each person to choose his or her own favorites.
The great thing about making a healthy Mexican food menu for your family is that it is affordable. The ingredients are going to be fresh fruits and vegetables mixed with a healthy dose of grains. This is the stuff good living is all about. Having more of the stuff you need while allowing the mixture to mingle producing a taste sensation that will appease every one of your senses.
Many people wonder if organic food is really worth the extra cost and hassles. While organic foods are great, there are not within everyone’s budget. However, organic food is a great way to insure you are reducing the number of additives and preservatives your family is partaking of on a regular basis. Organic foods are a great way to stay healthy and live a longer, richer life.
To add organic foods to your mean plans, you can either have your own garden or you can choose to shop at a retailer with organic certified foods. Either way you choose, you will be offering more of the good stuff that works great when you are planning a wonderful Mexican food menu.
healthy living is a combination of wants and needs. Yes, you need vitamins and nutrients, but you also want a great taste. This cuisine is one of the best in the world for promoting healthy living with a meal plan that is not only good for you but tastes great. Choosing organic foods is a great way to add even more health benefits, but you can still remain healthy, wealthy, and wise without going completely organic.
Making your own Mexican food menu plan is a wonderful way to insure the health of you and your family. Start small, and feel confident in adding this bright mix of taste and looks to your regularly schedule dining please.
Annie Dubois
http://www.articlesbase.com/food-and-beverage-articles/how-a-mexican-food-menu-promotes-healthy-living-449224.html
February 25th, 2010 -- Posted in healthy eating articles |
In order to keep your heart healthy, there are numerous strategies that you need to follow. The foremost strategy is to make a considerable change in your lifestyle patterns. Besides, healthy eating patterns and regular exercises are the two most significant factors that contribute to heart fitness. Under-mentioned is the detailed description of various strategies by following which, you can surely keep your heart healthy:
Regular exercise: Regular exercise enables you to lead a comfortable life. Exercise not only keeps your body fit but will also help in proper and smooth functioning of the heart. Moreover, exercise will keep you active, minimizes the stress level and drops your cholesterol level along with keeping a check on your weight.
Opting for a suitable Aerobic activity: Along with regular exercise, opt for a suitable aerobic activity as well. This will help in functioning your heart and lung in a proper manner. There are several other aerobic activities like swimming, bicycling, jogging, dancing, walking and many more. However, there are some certain guidelines that one needs to consider before initiating these activities which are enlisted below:
- Do regular exercise for about 5-10 minutes.
- Gradually increase your time schedule from 10 to 30 minutes. Prefer doing exercise on most of the days of the week, if you fail to do them regularly.
- If, however, you feel any sort of chest pain while doing exercise, stop it right there and consult your physician.
Increase the intake of Heart-healthy food: In the current fast-paced life, an individual is usually least bothered about his eating habits. These changes in eating habits thus create an adverse effect on your health. So, it is always suggested to take a heart- healthy food. A heart-healthy food is one that leads to a reduction in the cholesterol level and ultimately helps you to control weight besides keeping a sound check on the level of blood-pressure. The key tips for a healthy food include:
Lower the content of Fat in your diet:
- Minimize the intake of rich fat content food articles like meat. Instead, prefer to take fish.
- Reduce the level of butter and margarine in your food.
- Avoid foods rich in hydrogenated or coconut oil.
- Discard dairy products that have high fat content, like ice-cream, cheese and many more.
Enhance the intake of fibrous food:
- Prefer to maximize the intake of green-leafy vegetables and fresh fruits in your daily diet.
- Enhance the intake of beans, oats and potatoes in your diet chart. They have rich fibre content.
Quit Smoking: One of the best tactics for a healthy heart is to quit smoking. Smoking enhances the risk of heart attack, as the heart gets lesser supply of oxygen. Quitting smoking will surely reverses all the ill-effects caused due to this.
By following all these strategies, one can surely grant a great amount of fitness to his heart.
daveclark
http://www.articlesbase.com/nutrition-articles/keeping-your-heart-healthy-668914.html
February 25th, 2010 -- Posted in healthy eating |
The Lap-Band surgery is the first step in a transition to a healthier you. Long term weight loss occurs as an outcome of the surgery, when accompanied by the required healthy lifestyle changes like a decrease in food intake, and an increase in exercise.
The Lap-Band surgery is not to be confused with a diet; it is a lifestyle change that leads to a fuller, healthier lifestyle. Use these tips to incorporate a healthy diet into your daily lifestyle.
The Lap-Band procedure actually decreases the size of the stomach pouch, so it is not feasible to consume large amounts of food. Portion sizes are significantly reduced, therefore the patient will feel satisfied for longer, with less food in their system. The majority of patients become satisfied with between one and one point five cups of food per meal. Chewing food well and eating slow can aid in digestion.
healthy eating is encouraged prior to the lap band being put into place around the stomach. Lean meats are used in combination with low calorie dressings, fruits and vegetables to create three healthy meals per day, appropriate in portion sizes. Using foods that you enjoy means feeling satisfied with the meals that you have created. Using fat free flavorings like citrus and spices cam create healthy and satisfying meals, high in flavor.
After the Lap-Band procedure, there are some foods that are difficult to digest. These foods should be avoided, as they can cause discomfort due to the fact that they are unable to be chewed completely. Steak, asparagus and other fibrous vegetables are difficult to digest and are on the list of foods that should be avoided. Other foods, such as pudding and ice cream can bypass the Lap-Band and impede the weight loss process. The Lap-Band is unable to restrict these items, therefore they should be avoided.
It is important to consume an adequate amount of water throughout the day to maintain optimal health, although it is important to avoid drinking beverages with meals, as they can contribute to fullness. Despite popular belief, the Lap-Band is not designed to use liquid to wash-down the food in your stomach. It is put into place to make you feel full longer and more satisfied after meals.
When eating out, it can be difficult to adhere to the weight loss regimen. There are healthy options available on every menu, as many restaurants are prepared to make substitutions to adhere to the diet of their patrons.
Sticking with lower portions while eating out can make a large difference. In a restaurant, the portion sizes are often two to three the size of recommended portions. Use these tips when dining out to maintain your diet.
- Avoid fried foods and order alternatives like steamed veggies or salads instead
- Be sure to ask for sauces on the side
- Choose an appetizer, lunch size or children’s portion. These smaller sizes are closer to the recommended portion size
- Avoid cream sauces and soups that have rich bases.
- Share with others at the table, sampling portions of the food rather than eating a complete order
- Avoid Alcohol with your meals
When on the go, it is important to find healthy options that go with you. Choose grilled and steamed items compared to items that have been fried. Fast food should be avoided, as healthy choices are harder to make when faced with so many temptations. When eating fast food, choosing restaurants that allow you to order salads, or customize your meal means a healthier eating experience.
Lisa Ventura
http://www.articlesbase.com/nutrition-articles/healthy-eating-post-lapband-surgery-684661.html
February 25th, 2010 -- Posted in diet stroke |
It is common knowledge that people who live around the Mediterranean region tend to live longer and have less overweight related diseases than people in the developed countries except perhaps, Japan.
Not very long ago, the Mediterranean climate was thought to be the reason why people live longer and are healthier in the region. Now it has become rather clear that while the weather of the Mediterranean area may be pleasant and refreshing, it is the diet of the people in the Mediterranean that account for their longer lives.
The Mediterranean diet is not a designed easy weight loss diet plan like the Atkins Diet, South Beach Diet or The Zone Diet. It is the healthy dietary habits and food source of the Mediterranean people which they are eating everyday.
Many food sources that are part of a Mediterranean diet are high in anti-oxidants. Anti-oxidants are important compounds found in certain types of food that mopped up dangerous free radicals. Free radicals are produced when the body burns oxygen to produce energy.
The accumulation of these free radicals in the body accelerates the ageing process. Cellular tissues such as skin and muscles wear out and lose their elasticity. Human organs function with less efficiency. Studies have also shown that free radicals clog up arteries which may result in a stroke, high blood pressure and even heart attack. Free radicals are also blamed for other dangerous medical conditions such as cancer, heart disease and diabetes.
The types of fruits and vegetables that form the Mediterranean diet include richly colored leafy green vegetables which are high in anti-oxidants which are excellent free radical destroyers. Scientists have also found that the Mediterranean diet reduces the risks of certain types of cancers.
The Mediterranean diet includes very little animal fat or saturated fat. Since there is a direct link between the consumption of saturated fat and colorectal cancers, heart diseases and strokes, the risks of getting these diseases are reduced. The main fat source in the food of the Mediterranean people is the olive oil. Not only that the olive oil is a healthy fat source, it had been shown to reduce the risk of breast cancer.
It is concluded on a firm basis that the Mediterranean diet has played a very important role in reducing the risk of coronary heart disease amongst the people of the countries around the Mediterranean region.
There is strong evidence to suggest that eliminating certain items from a diet, like processed salts can lower the risk of hypertension and high blood pressure. There are also evidence that a diet which is rich in fiber and low in animal can help to reduce the risk of hypertension and high blood pressure.
A person who eats like the Mediterranean people will get tremendous health benefits. Not only will the person live longer, because of the moderate carbohydrate, low fat high fiber Mediterranean diet, weight loss and weight control comes naturally with this healthy diet.
If you want to go on a healthy weight loss diet, then the Mediterranean diet will be indeed a good option.
Chris Chew
http://www.articlesbase.com/health-articles/lose-weight-live-longer-with-mediterranean-diet-110575.html
February 25th, 2010 -- Posted in diet for rheumatoid arthritis |
Arthritis is disease related to pain in joints and joint inflammation. Common arthritis symptoms include slow, limited motion of joints and long term joint stiffness. Inflammation of joints from arthritis includes swelling, redness, joint stiffness and warmth. Due to inflammation fluid gather within a joint and generally it happens with patients suffering from haemophilia or who have undergone anticoagulant therapy. Some types of arthritis leave effects on the skin resulting in rash or ulcers. People can see nodules under skin in rheumatoid arthritis.
There are many ways to treat arthritis. Here are given some treatments which can be helpful in relief:-
Medications: - You can use some medicines which can relieve in arthritis. These medicines can reduce pain and inflammation for short term.
Massage: - Massage can be very helpful in arthritis relief. Stroking painful muscles slightly increases the flow of blood and brings warmth in the muscles.
Take care of diet: – A healthy and nutritional diet can significantly increase the ratio of arthritis relief. An ideal weight can lower down the chances of getting arthritis worse and even assist in treatments. Extra weight leads to increase in stress on weight-carrying joints such as knees. Include more quantity of healthy and nutritional food in your diet.
Regular exercise and yoga: – Regular exercise such as cycling, walking, swimming and low impact aerobic exercises can reduce joint pain. Some stretching exercise will assist you in keeping body joints such as knees flexible. Yoga is a great arthritis relief tool and you can obtain many benefits from it.
Heat and cold: - Using hot and cold application for arthritis relief depends upon the type of arthritis problem and also on the suggestion of doctor. However, you can get temporary arthritis relief from moist heat and dry heat on body joints. You can also use ice pack wrapped in cloth on the joints as it will reduce swelling of joints.
Herbs: -Using herbal remedies may prove very beneficial for arthritis relief. Few nutritional supplements such as glucosamine are very effective in arthritis. However, the arthritis relief which you can gain from herbs is dependent completely on the purity of herbs.
Arthritis impacts your day to day life and affects your quality of living. Treatment from arthritis is necessary and should be followed depending on the nature and stage of your arthritis. With the right arthritis treatment you can control this disease effectively.
Jim Andrews
http://www.articlesbase.com/health-articles/arthritis-relief-for-effective-and-healthy-living-729126.html
February 25th, 2010 -- Posted in diabetic weight loss diet |
We are lucky to live in an age when information is readily available to help us find a solution to almost any problem that we may be facing. Healthy weight loss is a perfect example of this. There are many weight loss programs that will suit almost any type of person and their lifestyle.
An important thing to consider when choosing the right program is to find one that educates you long term on how to lose weight and keep it off for good. Below are some of the most popular weight loss programs on the market today:
The Diabetes diet is not so much a diet as an education on what foods are healthy and what foods cause the diabetic to have an increase in glucose in the blood. Each person differs in the way that their body and metabolism burns up glucose, so the diabetic diet differs among those who use it. The Diabetic diet is less like a diet and more like a healthy weight loss program that can be used by anyone who wants to benefit from a healthier lifestyle.
The South Beach diet is known as one of the most popular, healthy weight loss diets of our time. A cardiologist named Dr Arthur Agatston, at a hospital in South Beach, created this diet. He originally developed the diet for patients who were overweight and had heart problems. Dr Agatston has been quoted as saying that the South Beach Diet is not a low carb eating plan or a low fat eating plan, but you can be assured that it is both healthy and really works.
The Nutri System Nourish Program works by controlling the foods that you eat, as well as your portions. There are a few good things about this diet. The first is that the food is already prepared and shipped right to your front door – healthy weight loss without the dishes, much like Jenny Craig. The other benefit of the NutriSystem Nourish Program is that it is very affordable, even if you are not a Hollywood star.
Barry Sears PhD created the Zone Diet and according to recent studies, it has been found to be the most successful diet from among such diets as the Atkins diet and other high carb, low fat diets. The diet itself is said to be quite tricky to understand and works on a formula of 40% carbs and 30% of both protein and fats, for every meal. If you can understand the Zone diet, you will have a great success rate from being on it.
The Atkins Diet has been around since the 70s when Dr. Robert Atkins wrote the book, The New Diet Revolution. This diet became very popular a few years ago, but that popularity is beginning to dwindle. The Atkins Diet works on the principal that you are allowed to eat proteins and fat, but must avoid eating carbs in your eating plan.
This particular way of eating has created a lot of controversy and the results have been mixed. It is said that the Atkins Diet is not for everyone, but research suggests that many people have achieved short-term weight loss from this diet.
Negative Calorie Diet Plan – this program is said to be a fad diet that is a thinly disguised low calorie diet. The Negative Calorie Diet works by eating foods that take more calories to digest than what they contain. There have been mixed results with the Negative Calorie Diet Plan, but, as a rule, many people have had a short-term weight loss solution on this diet.
The three-day diet claims that those using it will lose up to 10 pounds in 3 days by sticking to the meal plan for the three days. It is based on a very low calorie-eating plan. A low calorie plan can be of little use for shedding pounds if used over a longer period than three days because, after this time, your body will begin a starvation mode and slow down your metabolism. Because the diet is based on a low calorie-eating plan, you may also feel drained of energy and hungry. This may cause many people to stop using this eating plan.
There are many other weight loss programs or diets that can help you lose weight, however it is always best to check with your doctor first before changing your eating habits or taking any diet pills.
Ken Black
http://www.articlesbase.com/fitness-articles/which-diet-is-best–97303.html
February 25th, 2010 -- Posted in cooking healthy for kids |
Cooking healthy for your family is important for everyone. Not only will you be eating healthy meals, but your children will learn a lot from eating healthy. They will get to experience healthy foods that they may have not even tried before, or wanted to. They will learn how to cook healthy meals so that they can pass down this tradition to their own children in the future. They will also come to enjoy healthy meals better than junk or foods that are bad for them.
Cooking healthy meals for your family will give everyone the energy they need for a full day, give them better concentration and focus, and help them do well in life.
For more details go to: www.150-venison-recipes.com this will not deprive your family in any way. You will all be getting the proper nutrients you need without completely passing on all treats. Eating healthy is important for your health – not just now, but for the future as well. Studies have shown that eating healthy can help to reduce the risks of various ailments, heart disease, stroke, and many cancers. You can help your family lead a healthier life by cooking healthy meals.
1) Use Plenty of Fruits and Vegetables: Fruits and vegetables are often overlooked in today’s diet. However, fruits and vegetables are very important because they have vitamins, minerals and even antioxidants to keep you healthy, strong and help you fight illnesses. It is important to use fresh ingredients when cooking. Do not overcook your vegetables, as this will take out some of the nutritional value of them. Consider serving your vegetables raw or just blanch them (boil for about 5 minutes). Kids will especially love blanched veggies because it brings out their colors and makes them a little bit softer. Blanching doesn’t take out nutrients because you are only boiling them for 5 minutes. Just wait for the water to boil and place the veggies in. Put them on ice after the 5 minutes to stop the cooking process. You may also want to serve fruits with dinnertime as well. Most people don’t and that is why most people don’t get enough fruit in their daily diet. Serve a fruit and veggie with each meal.
2) Stick To Lean Meats And Fish: Lean meats and fish are an important part of your diet. However, too much meat can actually cause health problems. This is why adding fish to at least two meals a week can increase your health. Lean meats are better for you because they have less fat and sometimes less cholesterol than the other meats.
For can visit to: www.classic-dessert-collection.com Look for lean meats in your grocery store. Don’t be afraid to experiment with different types of fish: salmon, tuna steaks, haddock, cod, etc. Fish has important fatty acids that are excellent for your body and mind.
3) Watch the Fat You Use: Try to wean off of real butter and other fatty foods. If you must use real butter remember that just one tab of it a day is enough – no more. There are other options to choose from than just butter or lard. Add some of these items to your kitchen and your meals: olive oil, avocado, vegetable oil, butter spread made from olive oil, etc. You can also try using spices for your meals instead of fats. Try balsamic vinegar on your salad instead of salad dressing, or vinegar and olive oil. These can make great alternatives to other fatty foods.
4) What You Drink Counts Too! Do not forget about what you drink. As adults, we tend to not pay any attention to what we choose for beverages. A simple can of soda can have a lot of calories, sodium, sugar, and more in it. It doesn’t really matter if it is diet or not. It is still unhealthy. Cut down on drinks like soda, juices, coffee, and tea. You can healthily have coffee and tea about two times a day – that’s two cups a day, especially if you use sugar and cream. Try using lemon in your tea instead of honey or sugar. The best thing to drink is water. Always try to choose water over any other drink. Kids should not have more than two cups of juice a day because of the sugar. Make sure they get water everyday – and you too!
www.chow-chows-secrets.com
5) Treats In Moderation Are Ok: This is not a fad diet. This is a lifestyle change for you and your family. Yes, you can have treats in moderation. Have something every once in a while.
Harjinder Kaur
http://www.articlesbase.com/food-and-beverage-articles/guidelines-for-healthy-cooking-736557.html
February 25th, 2010 -- Posted in congestive heart failure diet |
Potassium represents 5% percent of the total mineral content of a human body, even though only about one litre is found in the body at a time. Potassium is found in our bodies both inside and outside cells and is a very important mineral required every day to stay healthy. More than 98% of the body’s potassium is intracellular. The body easily absorbs potassium, but nearly 90% of it is excreted through the kidneys and bowels. Thus, potassium is a natural diuretic and is important for the elimination of body wastes, such as water and sodium.
Potassium is a primary electrolyte, it is a great alkalizer, and important for maintaining pH and water balance.
Benefits of potassium:
1. Along with other minerals such as sodium, chloride and calcium, potassium helps in normal cellular function, such as transmission of nerve impulses, digestion, healthy muscle contractions, proper cardiovascular functioning (heartbeat irregularities are normally a sign of potassium deficiency), and helping the body to convert glucose into glycogen (the body’s stored form of energy).
2. Potassium helps promote healthy cardiovascular health. It is strongly believed that potassium has the ability to pump sodium out of the body’s cells and reduce body fluid.
3. Potassium, along with sodium, helps to regulate blood pressure. Increasing potassium in the diet may protect against hypertension in people who are sensitive to high levels of sodium.
4. Potassium also affects blood vessel tone as well as the way blood vessels react to the flowing hormones, thus affecting pressure within blood vessels.
5. Potassium therapeutically assists in the treatment of alcoholism, acne, alleviating allergies, promoting the early healing of burns.
6. It also helps with problems such as congestive heart failure, chronic fatigue syndrome or kidney stones.
7. Potassium plays a vital role in cellular integrity by regulating the transfer of nutrients into the cell.
8. Potassium also attracts oxygen to tissues, helps correct positioning of vital organs. Potassium deficiency indicates that probably albumin, sugar, sodium, and chlorine are also in short supply or not being properly absorbed.
9. Potassium helps proper functioning of the adrenal glands. It helps support healthy sugar balance in the body.
Deficiency of potassium –
The kidneys excrete excess potassium from the body, and deficiencies are rarely found in people on a normal balanced diet. A deficiency may result in fatigue, cramping legs, muscle weakness, sluggish reflexes, acne, dry skin, mood swings and irregular heartbeat.
A shortage of potassium in body may cause a fatal condition known as hypokalemia, resulting from diarrhoea, increased diuresis and vomiting. Hypokalemia can occur in people with a chronic disease or due to ageing process. Deficiency symptoms include muscle weakness, ECG abnormalities, decreased reflex response, congestive heart failure, cardiac arrhythmia and respiratory paralysis.
If the fluid and electrolyte balance is not restored, the risk of heart failure increases.
Potassium deficiency increases acid levels in the body, lowers the natural pH balance, causes problems with the formation of connective tissue. Kidney diseases (such as acute renal failure), diabetes can also cause fluctuations in the levels of potassium. Many medications such as diuretics, cortisone, prolonged use of aspirin, and laxatives also cause depletion of potassium.
Dietary sources of potassium:
Eating a variety of foods that contain potassium is the best way to get the required amount. Individuals who eat a balanced diet do not need potassium supplements. Foods, which are rich sources of potassium include turnips, whole grains, molasses, fish, citrus fruit, apple cider vinegar, bananas, avocados, yoghurt, tomatoes, poultry, oranges, apricots, potatoes (especially their skins), leafy green vegetables such as spinach, lettuce; and meat. One large orange will supply one with 250 mg of potassium, one-eighth of a person’s daily need. Dried apricots contain more potassium than fresh apricots.
Steaming of foods helps to retain nutrients that are lost through other cooking techniques such as boiling (loss of about 50% of potassium content). Steaming results in only a 6% loss of potassium.
Recommended Daily Allowance of potassium:
There is no recommended daily allowance (RDA) for potassium, but it is advised to get between 2,000-3,000 mg per day. The range of intake for children is 780 to 1,600 mg per day.
This is not difficult, and most people meet this requirement on their own through a normal diet. In general, nutritionists recommend reducing salt intake and ensuring adequate supply by increasing the amount of fresh fruit and vegetables in the diet.
If one is into bodybuilding, he must increase the potassium intake, since potassium is needed to maintain muscles in good form, and also because potassium is lost from excessive sweating and urine.
Symptoms of high intake of potassium:
Excessive potassium can be toxic and will affect the heart. This is a problem especially when one is suffering from some problem such as kidney failure. Irregular heart beat and muscle fatigue is sign of toxic potassium levels. In healthy people, the kidneys in the urine excrete excess potassium.
Who requires extra potassium?
People who require potassium supplements include:
# women on oral contraceptives,
# chronic alcoholics or drug abusers,
# smokers
# people undergoing stress
# athletes
# people doing strenuous exertion,
# anyone suffering from any degree of mal-absorption syndrome
# people with eating disorders, especially bulimia and anorexia..
Candy Willims
http://www.articlesbase.com/supplements-and-vitamins-articles/potassium-deficiency-and-potassium-rich-food-111593.html
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