Medizines

A healthy diet is essential regardless of an individual's cardiovascular risk profile. Many studies, including Dietary Approaches to Stop Hypertension (DASH), have provided evidence of the heart and vascular benefits of specific dietary guidelines. An early adjustment in dietary choices may prevent and/or improve high blood pressure, high cholesterol, and consequently other health-related problems. If a rise in blood pressure with age could be prevented or diminished, many conditions, such as high blood pressure, heart, vascular and kidney disease, and stroke, could be prevented.
Dietary Restrictions
1) Low sodium intake: The main source of sodium in Western diets is processed food, for instance, excessive quantities of salt are contained in packaged food and in food eaten outside the home. The DASH trial evaluated the effects of varying sodium intake in addition to the DASH diet and found that lowering sodium intake reduces blood pressure levels. Mean sodium intake is approximately 4,100 mg per day for men and 2,750 mg per day for women, 75% of which comes from processed foods.
Recommended Daily Sodium Intake
Dietary sodium should be reduced to no more than 100 mmol per day (2.4 g of sodium). 2)
2) Alcohol: Alcohol intake should be limited to no more than 1 oz (30 mL) of ethanol, the equivalent of two drinks per day for most men and no more than 0.5 oz of ethanol (one drink) per day for women and lighter-weight persons. A single drink is equivalent to 12 oz of beer, 5 oz of wine, or 1.5 oz of 80-proof liquor.
3) Caffeine: Caffeine may result in high blood pressure; however, this effect is usually temporary. Moderate intake of caffeine per day does not significantly increase blood pressure.
Recommended Daily Coffee Intake Coffee intake should be less than two cups per day.
Dietary Restrictions
1) Low sodium intake: The main source of sodium in Western diets is processed food, for instance, excessive quantities of salt are contained in packaged food and in food eaten outside the home. The DASH trial evaluated the effects of varying sodium intake in addition to the DASH diet and found that lowering sodium intake reduces blood pressure levels. Mean sodium intake is approximately 4,100 mg per day for men and 2,750 mg per day for women, 75% of which comes from processed foods.
Recommended Daily Sodium Intake Dietary sodium should be reduced to no more than 100 mmol per day (2.4 g of sodium).
2) Alcohol: Alcohol intake should be limited to no more than 1 oz (30 mL) of ethanol, the equivalent of two drinks per day for most men and no more than 0.5 oz of ethanol (one drink) per day for women and lighter-weight persons. A single drink is equivalent to 12 oz of beer, 5 oz of wine, or 1.5 oz of 80-proof liquor.
3) Caffeine: Caffeine may result in high blood pressure; however, this effect is usually temporary. Moderate intake of caffeine per day does not significantly increase blood pressure.
Recommended Daily Coffee Intake Coffee intake should be less than two cups per day.
Dietary Supplements
1) Potassium supplementation: Lower potassium intake (i.e., below 40 mEq) is thought to be associated with high blood pressure.
2) Fish Oil: According to a meta-analysis of 36 trials of fish oil, the consumption of high doses of fish oil with a median dose of 3.7 g per day provided a significant reduction in systemic blood pressure. Fish oil consumption has also shown to reduce triglycerides.
Recommended Daily Fish Oil Intake A median dose of 3.7 g per day provided a significant reduction in systemic blood pressure.
3) Folate: A small randomized study reported that short-term folic acid supplementation could reduce blood pressure significantly. It has been suggested that a daily intake of 5 mg of folic acid could be beneficial in reducing systolic pressure.
4) Flavonoids: A Cochrane meta-analysis looking at multiple randomized controlled trials reported that flavanol-rich chocolate and cocoa products may have a small but significant effect in lowering blood pressure by 2-3 mm/Hg in the short term.
5) Coenzyme Q10 (CoQ10): Some studies suggest that CoQ10 may have the potential to reduce systolic pressure by up to 17 mm Hg and diastolic pressure by up to 10 mm Hg without any significant side effects. The average dosage used in these studies were around 217 mg/day.

By Homayoun L. Daneschvar, M.D.

America is known for being an obese nation. There are several laws that are being enforced in order to reduce the waist size and improve the health of Americans. For instance, the mayor of New York is trying to enforce limits on the size of sugary soft drinks that can be sold out of many establishments. Many of the sweet snacks and drinks that were in the school vending machines have been replaced by veggie chips, granola bars, and water. In certain stores, it costs more to buy a bottle of soda than a bottle of juice or water that is the same size. All of these efforts are being expended in an attempt to help us to experience a more fulfilling existence by being nutritionally fit.
Great lengths have been taken in order to equip our society with the knowledge it needs to be physically healthy. What about our mental health? The brain is part of the body and it can also be positively or negatively affected by what we eat. Certain foods will give us that brain burst that we are looking for and there are others that will depress our moods - causing us to foster emotions of hopelessness and irritability. For this reason, it is important for us to understand how foods affect our mood as well as our physical being.
One tip for lifting your emotional spirits and thrusting off the heavy baggage of emotional woe is to eat foods that are high in fiber and low in saturated fat. We should also eat foods that are rich in B12 and folic acid. Studies have shown that foods which contain B12 and folic acid help to prevent disorders of the central nervous system, mood swings and dementias. Foods like beans and greens usually have folic acid in them. Meats, fish, poultry, and dairy all contain B12.
Eating fruits and vegetables is another way to boost your mood indirectly. Fruits and vegetables contain nutrients that make your body function correctly thus making you feel healthier. A person that eats a lot of fruits and vegetables is less likely to be in a depressed state because they feel better about themselves which changes their overall outlook on life.
Another tip for controlling your mood is eating fish. Studies have shown that people who eat fish that is high in Omeg-3 fatty acid have a lower risk of displaying symptoms of depression. Salmon, sardines, tuna, and herring are all fish that are rich in Omega-3 fatty acids.
While these tips may assist you on the road to living a happier, healthier, more fulfilling life, I realize that it is only the tip of the iceberg. Maintaining good mental health which leads to overall wellness is a daunting task. However, even if we start with these baby steps, we will still arrive at our destination which is a happier, healthier you and me.

By La Shan Yvette Njie