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Once your body has lost between one to two percent of its total water content, it will signal its needs by making you feel thirsty. When you're dehydrated, you're more prone to irritability and fatigue.

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Drinking pure water every day is a key component of optimal health. Unfortunately, many make the mistake of forgoing water for other types of fluids, most of which have added ingredients that will not do your health any favors.

Kids are particularly prone to drinking sweet drinks like soda and fruit juice instead of plain water, and many teens tend to reach for sports and energy drinks instead.

According to a recent Harvard study, more than half of American children are dehydrated, which can have repercussions for their health and academic performance.

About one-quarter of children in the US do not drink water on a daily basis. Overall, boys were more than 75 percent more likely to be inadequately hydrated than girls.

This dovetails with previous studies showing that boys drink more sugary beverages than girls. According to one 2011 analysis, about 70 percent of boys aged 2-19 drink sugary beverages daily. As noted by lead author Erica Kenney:

"These findings are significant because they highlight a potential health issue that has not been given a whole lot of attention in the past.

Even though for most of these kids this is not an immediate, dramatic health threat, this is an issue that could really be reducing quality of life and well-being for many, many children and youth."

Your Body Needs Water for Proper Functioning

Your body is comprised of about 65 percent water, which is needed for a number of physiological processes and biochemical reactions, including but not limited to:

Blood circulation

Metabolism

Regulation of body temperature

Waste removal and detoxification

Once your body has lost between one to two percent of its total water content, it will signal its needs by making you feel thirsty. Using thirst as a guide to how much water you need to drink is one obvious way to ensure your individual needs are met, day-by-day.

However, by the time your thirst mechanism actually kicks in, you're already in the early stages of dehydration, so you don't want to ignore the initial sensations of thirst.

Moreover, the thirst mechanism tends to be underdeveloped in children, making them more vulnerable to dehydration. The elderly are also at heightened risk.

Hunger-sugar cravings in particular-can also be a sign that your body is crying for water, so as noted in the featured video, when you feel hungry, drink a glass of water first.

So, in addition to thirst, which is an obvious signal, other signals indicating you need to drink more water include:

Severe dehydration can be life threatening, but even mild dehydration can cause problems ranging from headaches and irritability to impaired cognition. It can also affect your sports performance, as noted in a recent CNN report:

"Even being slightly dehydrated affects your ability to put effort into your workout. 'A two percent dehydration level in your body causes a 10 percent decrease in athletic performance,' says [sports dietitian Amy] Goodson.

"'And the more dehydrated you become, the worse performance gets.' Measured by 'perceived exertion,' how hard you feel you're exercising, you might be working at a 6 but you feel like you are working at an 8, says Goodson."

The Color of Your Urine Is an Important Hydration Marker

The oft-repeated guideline is to drink eight 8-ounce glasses of water per day, but considering the fact that your water needs can vary significantly from day to day depending on factors such as your activity level and weather conditions, this suggestion may be inadequate.

In reality, it's virtually impossible to determine a general guideline that will apply to everyone, all the time. As noted in the video above, the Institute of Medicine recommends a much higher average water intake, suggesting women drink 2.7 liters or 91 ounces of water per day, and men 3.7 liters, or 125 ounces.

The featured study used urine concentration to evaluate hydration status, and looking at the color of your urine is perhaps one of the best ways to track your individual hydration status from day to day.

Concentrated, dark-colored urine is a sign that your kidneys are retaining fluids to maintain your bodily functions, and is a good indication that you need more water. Ideally, you'll want to drink enough water to turn your urine a light-colored yellow.

Also please realize that riboflavin (vitamin B2; also found in most multi-vitamins) will turn your urine a bright, almost fluorescent yellow. So if you're taking supplements containing B2, it may be more difficult to judge your water needs by the color of your urine.

Frequency of urination can also be used to judge your water intake. A healthy person urinates on average about seven or eight times a day. If your urine is scant or if you haven't urinated in several hours, that too is an indication that you're not drinking enough.

Being Dehydrated May Be as Dangerous as Being Drunk When Driving

When you're dehydrated, you're more prone to irritability and fatigue. Your cognitive functions, including your ability to concentrate also take a hit, and this can have serious ramifications if you're behind the wheel. According to a recent study published in the journal Physiology and Behavior, dehydrated drivers made twice the amount of errors during a two-hour drive compared to hydrated drivers. Remarkably, this is similar to driving drunk!

As reported by CNN: "Since often people purposely avoid drinking prior to a long road trip to prevent bathroom stops, dehydration could increase the risk of traffic accidents." For these tests, hydrated drivers drank 200ml every hour, compared to dehydrated drivers who received only 25ml of water an hour. As reported by The Daily Mail:

"During the normal hydration test, there were 47 driving errors. That number rose to 101 when the men were dehydrated - the same mistake rate as that when drivers were either sleep deprived or at the drink-drive limit. The researchers...think dehydration leads to reduced brain activity as well as a drop in alertness and short-term memory...The researchers wrote...'Body water losses have been shown to impair performance in a variety of tests of both physical and mental performance... 'The level of dehydration induced in the present study was mild and could easily be reproduced by individuals with limited access to fluid over the course of a busy working day.'"

Replacing All Other Beverages with Pure Water Is a Major Step Toward Health

It's important to recognize that your body loses water throughout each day, even when you're not sweating, and that you need to constantly replenish this fluid loss. While soda, fruit juices, sports drinks, energy drinks, and other beverages typically contain a fair amount of water, they are poor substitutes for pure water, and generally do not count toward this requirement.

Soda and energy drinks, for example, are high in caffeine, which acts as a diuretic that will actually dehydrate you, so they're a terrible choice for quenching your thirst. In fact, have you noticed that you tend to get thirstier the more soda you drink? The sugar is addictive, which contributes to this phenomenon, but dehydration also plays a role.

Worse yet, sodas, fruit juices, sports drinks, and other sweetened beverages typically contain processed fructose, which is a primary driver of obesity and metabolic dysfunction. Just one can of soda per day can add as much as 15 pounds to your weight over the course of a single year.

One soda per day also increases your risk of diabetes by 85 percent, and frequent soda drinkers have higher cancer risk. So to stay hydrated, drinking pure water is key. This is true when exercising as well. Many still believe that sports drinks are the best alternative to replenish lost fluids and electrolytes when working up a sweat, but that's simply not true.

Why Sports Drinks Are Best Avoided

The majority of people believe that sports drinks like Gatorade are far better to drink than water when you're dehydrated because of electrolyte replacement. Avoid this common mistake, as nothing could be further from the truth. More important than the electrolytes are sugar, and most sports drinks contain two-thirds or even more sugar than sodas, typically in the form of high-fructose corn syrup (HFCS).

Many also contain artificial flavors and food coloring, none of which contribute to optimal health. Fructose is primarily metabolized by your liver, because that is the only organ that has the transporter for it and is the main cause of non-alcoholic fatty liver disease (NAFLD). In your liver, fructose is metabolized much like alcohol, causing mitochondrial and metabolic dysfunction in the same way as ethanol and other toxins. And just like alcohol, your body turns fructose directly into fat -hardly what you need after a good workout.

If your sports drink is low-calorie and sugar-free, it likely contains artificial sweeteners, which may be even worse for you than fructose. In addition to that, consuming sugar after exercise will negatively affect your insulin sensitivity-and your human growth hormone (HGH) production if you're doing high intensity exercise. Most sports drinks also contain high amounts of sodium (processed salt), which is meant to replenish the electrolytes you lose while sweating.

It is very easy and inexpensive to address the electrolyte replacement issue simply by adding a small amount of natural, unprocessed salt, such as Himalayan salt, to your water. Contrary to processed salt, this natural salt contains 84 different minerals and trace minerals that your body needs for optimal function. Another excellent option when you're sweating profusely is coconut water.

It's one of the highest sources of electrolytes known to man. Some remote areas of the world even use coconut juice intravenously, short-term, to help hydrate critically ill patients and in emergency situations. Also, fresh fruits are full of potassium and other important minerals that help address the missing electrolytes one looses in sweat. Just remember to eat the whole fruit, not fruit juices.

Both Soda and Fruit Juice Promote Poor Health

While many have become savvy about the health hazards of soda, many are still under the mistaken belief that fruit juice is a healthy beverage. This is a dangerous misconception fueling rising rates of weight gain, obesity, fatty liver disease, high blood pressure, and type 2 diabetes in the United States and other developed nations-especially among children. In fact, you are doing your body no favor whatsoever by swapping soda for fruit juice, and as a concise infographic posted by Discovery pointed out, fruit drinks can sometimes be worse for your health than soda.

One eight-ounce glass of orange juice has about eight full teaspoons of sugar, and at least 50 percent of that sugar is fructose. That's almost as much as a can of soda, which contains approximately 10 teaspoons of sugar. Fruit drinks, on the other hand, will likely contain high-fructose corn syrup, just as soda does. In fact, soda giants like Coca-Cola, Pepsi, and Dr. Pepper are actually the parent companies to most sugary drinks on the market, and that includes fruit juices.

If you and your family drink soft drinks and/or fruit juice regularly, one of the best things you can do for your overall health is to switch to clean fresh water. Fortunately, stopping soda is one of the easiest health habits to make for most people. But, if for any reason you are having difficulty stopping, please consider using Turbo Tapping to stop your sugar addiction and improve your health.

Opt for Structured Spring Water or Filtered Tap Water Over Bottled Water

While drinking water will help to optimally hydrate you, it is wise to drink toxin-free water, and the more unfiltered water you drink, the more pollutants you're adding back in. Most tap water contains an array of harmful contaminants, including not only chlorine, but also disinfection byproducts, heavy metals, and pharmaceutical drugs. Federal scientists have reported finding traces of 18 unregulated contaminants in one-third of the water samples collected from 25 municipal utilities across the US, including perfluorinated compounds like PFOA. So besides making sure you're drinking enough, another very important consideration is the type of water you drink.

Bottled water may be convenient, but has a number of significant drawbacks. First of all, drinking from plastic water bottles can pose health risks from industrial chemicals like bisphenol-A, bisphenol-S (BPA/BPS) and phthalates, which leach from the plastic. Bottled water also costs about 1,900 times the price of regular tap water, and 40 percent of bottled water is simply tap water that may not have received any additional filtering treatment whatsoever...

Moreover, the likelihood of bottled water being contaminated is far higher than with your tap water. The US Environmental Protection Agency (EPA) requires large public water supplies to test for contaminants several times a day, but the Food and Drug Administration (FDA) requires private bottlers to test for contaminants only once a week, once a year, or once every four years, depending on the contaminant.

One independent test performed by the Environmental Working Group (EWG) in 2011 revealed 38 low-level contaminants in bottled water. Each of the 10 tested brands contained an average of eight chemicals. Disinfection byproducts (DBPs), caffeine, Tylenol, nitrate, industrial chemicals, arsenic, and bacteria were all detected. Last but not least, plastic bottles also cause enormous environmental problems because of the sheer volume of plastic waste they create.

The answer to all these health and environmental issues is to minimize or eliminate your use of plastic water bottles. The most economical and environmentally sound choice you can make is to purchase and install a water filter for your home. And, in lieu of plastic bottles, use reusable glass water bottles instead, which have a much smaller ecological footprint.

The very best water, however, comes from a natural gravity-fed spring. FindaSpring.com is an excellent resource for finding one nearby your home. Not only does it tend to be naturally filtered and pH balanced, it's also "alive" or "structured," which is believed to have certain health benefits beyond mere hydration. I've previously interviewed Dr. Gerald Pollack on this subject. His book, The Fourth Phase of Water: Beyond Solid, Liquid, and Vapor, clearly explains the theory of the fourth phase of water, which is truly ground-breaking.

The fourth phase of water is living water. It's referred to as EZ water -EZ standing for "exclusion zone"-which has a negative charge. This water can hold energy, much like a battery, and can deliver energy too. This is the kind of water your cells contain; even your extracellular tissues are filled with EZ water, which is why he believes it's so important to drink structured water for optimal health. I drink vortexed water nearly exclusively as I became a big fan of Viktor Schauberger, who did much pioneering work on vortexing about a century ago. Dr. Pollack confirms that by creating a vortex in a glass of water, you're putting more energy into it, thereby increasing EZ.

For Optimal Health, You Need to Drink Pure Water Every Day

There's no doubt that you need pure water for optimal health. Simply swapping out all the sweetened, bottled beverages for pure water can go a long way toward improving your health, as virtually all of the biochemical processes in your body need water. The amount, however, is something you need to fine tune based on your individual circumstances.

Remember to listen to your body. Thirst is an obvious signal that it's time to replenish your fluids. Fatigue and moodiness can also indicate you need to drink more water. Probably the best way to gauge your water needs however, is to observe the color of your urine, and how frequently you urinate. On average, a healthy number of bathroom visits is around seven or eight per day, and you want the color of your urine to be a light, pale yellow.

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Recent Study Reveals the Effects of Not Drinking Enough Water

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Drinking pure water every day is a key component of optimal health. Unfortunately, many make the mistake of forgoing water for other types of fluids, most of which have added ingredients that will not do your health any favors.

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Sam Edwards / Getty Images

Odds are now that it's so stinking hot out, you drink more water on a regular basis to keep yourself from being dehydrated. But, it turns out, you can overhydrate, too. Overhydration is exactly what it sounds like: It occurs when you take in too many liquids, and it can be a serious condition. "Now that it's summer, everyone is obsessed with dehydration, but if you work out strenuously and are chugging lots of water, overhydration should also be on your radar-especially if you're a woman," Karen Ansel, R.D.N., author of Healthy in a Hurry: Simple, Wholesome Recipes for Every Meal of the Day, tells SELF.

Here's why it's such a big deal: Overhydration can cause a condition known as hyponatremia, which happens when the sodium levels in your bloodstream become unusually low. You need a healthy amount of sodium in your bloodstream to help your cells hold on to water, but when you drink too much water, your sodium levels become diluted and your cells become waterlogged, explains Ansel. As a result, you can end up feeling nauseated, confused, run-down, and irritable, according to the Mayo Clinic.

While you're more likely to be dehydrated than overhydrated-especially in the summer-overhydration is still serious when it happens. In addition to making you feel like crap, it can also cause seizures and put you into a coma if it's not caught in time.

Athletes should be extra careful, Marc Leavey, M.D., an internist at Baltimore's Mercy Medical Center, tells SELF: "There are a scattering of cases [of overhydration] seen among athletes, runners, and those exercising and trying to consume extra water."

But even if you're not an athlete who regularly trains outside, it's worth being wary of overhydration whenever you're exercising outdoors during the summer. "Drinking too much water when you're exercising in hot, humid weather creates the perfect storm for hyponatremia because you're losing sodium through sweat and further diluting your blood sodium with water," Ansel says. "If you're a woman, you're even more susceptible to overhydration because female hormones can interfere with the body's sodium balance."

It sounds like a simple enough issue to avoid-just don't drink too much liquid-but Jessica Cording, a New York-based R.D., tells SELF that it's not always that easy. "You need to listen to your body, but it's really hard to tell when you've had enough water when it's hot out," she says.

It's tough to say what your liquid cut-off should be, since factors like your size, activity level, medications you're taking, and how hot it is out impact how much you should be drinking, Leavey says. The best way to minimize your risk is to take your time when you drink liquids and listen to your body's thirst signals. "If you're thirsty, then go ahead and drink up, but if not, you don't need to obsess about it," Ansel says. If you're working out in the heat for over an hour, she recommends having a sports drink with electrolytes to keep your sodium levels in check.

If you suspect that you're overhydrated or on the cusp of it, Cording recommends limiting the amount of fluids you drink and eating something salty. If you still feel crummy or your symptoms start to get worse, Leavey says it's time to seek medical attention right away.
Related: Watch: What It's Like To Go To A Tone It Up Retreat...When You Never Work Out

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The Scary Thing That Can Happen When You Drink Too Much Water

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Odds are now that it's so stinking hot out, you drink more water on a regular basis to keep yourself from being dehydrated. But, it turns out, you can overhydrate, too. Overhydration is exactly what it sounds like: It occurs when you take in too many liquids, and it can be a serious condition.

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Feeling tired for no reason, having low energy, looking pale and always getting sick can all be signs of certain mineral deficiencies.The body requires many different  minerals that are crucial for growth. Without these essential minerals we can't grow or function properly.

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The focus in supplementing cattle with trace minerals has shifted from merely correcting deficiencies into strategic programs aimed at optimising reproductive performance, immune function and growth, a leading US veterinary nutritionist says.

Visiting Australia for an upcoming series of producer workshops on trace mineral use is experienced US cattle vet and nutritionist, Dr Bob Gentry.

Showcasing the latest research in cattle-related trace mineral science, his message to Australian cattle industry audiences will be that there are significant improvements in productivity and profitability to be had from strategic trace mineral supplementation.

Dr Gentry, who works with Multimin USA Inc, will be travelling from Monday, 29 August to Friday 9 September as a guest of Virbac Australia. His full five-state, 22-event itinerary is accessible below. He will meet with rural merchandisers, local cattle vets, animal and pasture scientists, as well as beef producers extending across NSW, South Australia, Western Australia, Victoria and Queensland.

Trace minerals are essential for strong growth and optimal production in beef cattle, by regulating hundreds of bodily processes, Dr Gentry says.

His talks will present the latest in trace mineral science, the differences between injectable and oral trace mineral products, and their impact on cattle health, fertility, immunity and vaccine function, and the potential impact on profitability.

Dr Gentry has over 35 years of experience as a professional vet, with a specific focus on beef cattle production, nutrition and reproduction.

Click here to access his full speaking tour itinerary.

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Trace mineral science moves from correcting deficiencies to optimising production - Beef Central

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The focus in supplementing cattle with trace minerals has shifted from merely correcting deficiencies into strategic programs aimed at optimising reproductive performance, immune function and growth, a leading US veterinary nutritionist says. Visiting Australia for an upcoming series of producer workshops on trace mineral use is experienced US cattle vet and nutritionist, Dr Bob Gentry.

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We always hear about how important it is to eat a wide range of vitamins and minerals, but it's only until we're not getting enough do we truly realise the effects.

Feeling tired for no reason, having low energy, looking pale and always getting sick can all be signs of certain nutrient deficiencies. Not getting enough vitamins and minerals can have long-term impacts on our health, too.

"Eating a well balanced diet is essential to get all the vitamins and minerals our body needs to function effectively," dietitian Kaitlyn Bruschi told The Huffington Post Australia.

"These essential nutrients have a range of roles in the body -- everything from synthesising body tissues such as our bones and muscles, to transferring nerve signals throughout the body, as precursors for thousands of enzymes in the body, to removing or neutralising waste products from the body."

As not all vitamins and minerals are produced naturally in the body, dietitian and sports nutritionist Robbie Clark highlights the importance of getting them from whole foods.

"The body requires many different vitamins and minerals (micronutrients) that are crucial for growth, development and preventing chronic diseases," Clark told HuffPost Australia. "Not all are produced naturally in the body, so you have to get them from your diet.

"The amount of each nutrient you should consume depends on your age, stage of life, health (if you suffer a chronic health condition or not), pregnancy and breastfeeding, and the amount of physical activity you do and at what intensity and level."

If we don't eat enough vitamins and minerals, the potential risks of becoming, or being, nutrient deficient are far-reaching.

"Without these essential nutrients we can't grow or function properly," Bruschi said. "This is particularly important during the early years of life when we are developing rapidly. Deficiencies of nutrients during this period can be particularly detrimental."

According to Bruschi and Clark, nutrient deficiencies can manifest in a variety of ways, both physically and mentally.

We need to be eating a variety of foods daily to get everything our bodies need to keep us healthy and happy.

"When micronutrients are not consumed in adequate quantities, a variety of undesirable symptoms may develop," Clark told HuffPost Australia. "These can include problems with digestion, skin problems, stunted or defective bone growth, mood and mental health problems, and even dementia."

With many fad diets removing food groups such as grains (which provide B vitamins and iron), nutrient deficiencies are not a rare occurrence. The most accurate and safe way to check your nutrient levels is through your GP.

"A nutritional deficiency occurs when the body doesn't absorb the necessary amount of a nutrient," Clark explained. "It may also occur in people who are fussy eaters and don't have a lot of variety in their food choices, or in people who avoid certain food groups, whether it be for personal reasons or due to a specific health condition."

To ensure you're getting enough vitamins and minerals, Bruschi recommends eating a variety of foods daily and to not rely solely on nutrient supplements.

"Supplements are a great way to top up your nutrient intake if you are struggling with your diet or during periods where requirements are increased, such as pregnancy," Bruschi told HuffPost Australia.

"However, it is important to remember that this should be seen as a short-term solution and not an alternative to healthy eating.

"There is so much more in our food than just vitamins and minerals, which we are discovering every day. We need to be eating a variety of foods daily to get everything our bodies need to keep us healthy and happy."

According to Bruschi and Clark, these are some (but not all) of the common signs of nutrient deficiencies, and what we can eat more of to help.

Vitamin A

Vitamin A is involved in immune function, skin health, vision, reproduction and cellular communication.

Signs and symptoms of deficiency:

Foods high in vitamin A (beta-carotene):

Vitamin C

"Vitamin C is an antioxidant used to neutralise bad chemicals in the body," Bruschi said.

Unlike most animals, humans aren't able to synthesise vitamin C on our own, so it is essential to get it through diet.

Signs and symptoms of deficiency:

Dry skin

Coarse or splitting hair

Bleeding gums

Gingivitis

Poor wound healing

Poor immunity -- recurring colds and flu

Tooth loss

Anaemia

Nosebleeds

Bruising

Delayed wound healing

Muscle weakness

Fatigue

Foods high in vitamin C:

Vitamin D

Vitamin D plays a role in immune function and promotes bone growth. According to Bruschi, getting your daily dose of vitamin D is incredibly easy.

"Only about 10 minutes of sun exposure per day is enough to produce your daily vitamin D requirements," Bruschi said.

Signs and symptoms of deficiency:

Overweight or obese

Depression

Aching bones

Low bone mineral density

Osteoporosis -- porous and brittle bones

Osteomalacia -- softening of bone

Rickets (a severe bone-deforming disease) -- bowing of legs, bending of spine, toneless muscles

Muscle weakness

Low blood levels of vitamin D

Foods high in vitamin D:

Fatty fish -- tuna, mackerel, sardines, salmon and trout

Liver and other organ meats

Eggs (yolk)

Mushrooms (which have been exposed to sunlight)

Cheese

Fortified food products

Vitamin E

"Vitamin E is an antioxidant that protects the body's cells from damage, muscle weakness and neurological issues," Bruschi said.

Signs and symptoms of deficiency:

Eye problems such as retinopathy and cataracts

Skin problems such as acne, blisters, scar tissue, stretch marks

Mild anaemia

Fertility issues

Brain function abnormalities

Foods high in vitamin E:

Dark green leafy vegetables

Nuts and seeds

Avocado

Almonds

Shellfish

Plant-based vegetable oils

Broccoli

Kiwi fruit

Vitamin K

"Vitamin K helps with blood coagulation and prevents clotting issues," Bruschi said.

Signs and symptoms of deficiency:

Bruise easily

Bleed easily

Heavy menstrual periods

Blood in urine or stool

Osteoporosis

Low bone mineral density

Foods high in vitamin K:

Vitamin B12

This vitamin plays a key role in the normal functioning of the brain and nervous system, as well as the formation of red blood cells.

"Deficiencies typically present as anaemia but can also cause spinal cord degeneration and poor brain development," Bruschi explained.

Signs and symptoms of deficiency:

Foods high in vitamin B12:

Other B vitamins

Other B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin) and folate.

Signs and symptoms of deficiency:

Problems with vision

Fatigue

Adrenal insufficiency

Oedema (fluid retention)

Athlete's foot

Pale skin

Dandruff

"Due to its role in brain development and function, folate requirements jump substantially during pregnancy. Without sufficient folate, neural tube defects can occur in the baby," Bruschi told HuffPost Australia.

"In the general population deficiencies can present as anaemia due to problems with red blood cell production, or mental health or neurological issues."

Foods high in folate:

Leafy greens

Legumes

Whole grains -- oats, brown rice, rye, etc.

Oranges

Bananas

Fortified products such as cereals, fruit juices and most breads

Essential fatty acids (omega-3)

Omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development.

Signs and symptoms of deficiency:

Foods high in omega-3:

Oily fish - sardines, mackerel, tuna, salmon, swordfish

Eggs (yolk)

Flaxseeds

Fish oil supplements

Chia seeds

Walnuts

Calcium

Your body needs calcium to keep your bones and teeth strong, and to support skeletal structure and function.

Signs and symptoms of deficiency:

Foods high in calcium:

Fish with edible bones e.g. anchovies, mackerel, sardines, salmon

Dairy products

Dark green leafy vegetables

Fortified soy products

Nuts and seeds

Broccoli

Almonds

Iron

Iron is required for the production of red blood cells and to optimise oxygen transfer throughout the body.

Signs and symptoms of deficiency:

Foods high in iron:

Magnesium

Magnesium helps to maintain normal nerve and muscle function, supports a healthy immune system and keeps bones strong.

Signs and symptoms of deficiency:

Foods high in magnesium:

Zinc

"Zinc deficiency can result in lethargy and mental health issues, reduced immune function, dermatitis and delayed wound healing, and delayed physical development and sexual maturation," Bruschi said.

Signs and symptoms of deficiency:

Foods high in zinc:

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Vitamin And Mineral Deficiency Signs And Symptoms

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We always hear about how important it is to eat a wide range of vitamins and minerals, but it's only until we're not getting enough do we truly realise the effects. Feeling tired for no reason, having low energy, looking pale and always getting sick can all be signs of certain nutrient deficiencies.

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if you are always tired or always cankey you may not be getting enough of you vitamins. here are some ways to get the vitamins you need. eat more raw vegetables /fruit . also you should get some fish. you should also go outside so you can get some vitamin D.

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Eating a diet filled with healthy, nutritious foods, such as fruits, veggies, complex carbs, and lean proteins, can certainly do the body some good, and so it's important to know when you're missing out on nutrients, as a deficient can lower your ability to be productive, energized and mentally alert during the day due to a lack of fuel, say experts at WebMD.

As a certified health coach, I work with clients on making sure that their bodies are functioning optimally and that they feel full of energy, life, motivation and joy, four sentiments that are more likely to be experienced when the body is getting the nutrients it needs. Foods that are high in nutrition points, as well as supplements for those who might not meet daily quotas, can help the body run smoothly and have enough gas to get through physical and mental tasks. However, it can be hard to know when you're missing out on nutrients or getting in your complete fill, as counting the amounts of nutrients found in standard meals is not an easy task. Instead, think about these eleven ways that your body might not be getting the nutrients it needs and then determine how best to address the issue.

1. You're A Vegetarian

Vegetarians can miss out on many nutrients if healthy, nutrient-dense foods are not included in the diet, says Brian Tanzer, Nutritionist for The Vitamin Shoppe, over email with me. "A vegetarian diet rich in wholesome and nutrient dense fruits, vegetables, whole grains legumes can be a great way to reduce your risk for chronic disease and improve your overall health and wellness. When done properly a vegetarian diet can meet all of your nutritional needs with a few important exceptions. Vegetarian diets are typically low in nutrients such as vitamin B12, calcium, iron, zinc and choline," he says.

2. You Don't Eat Fish

There are plenty of healthy omega 3 fatty acids in fish and algae products, and so if you don't eat them, you could be missing out, advises Tanzer. "EPA and DHA can be found in cold water fish such as salmon and tuna and are important nutrients which help promote cardiovascular, brain and eye health. The omega-3 fat alpha-linolenic acid typically found in plant-based foods such as flaxseeds and walnuts can be converted to EPA and DHA, but the conversion rate is poor," he says.

3. You Don't Go Out Much

According to experts at WebMD, as well as Kathy McManus, PhD, head of nutrition at Brigham and Women's Hospital in Boston, in interview with them, not getting adequate sunshine could mean that you are missing out on vitamin D, which is important for strong bones, nails and teeth, as well as better brain health. Take a supplement and get a few minutes of sunshine each day.

4. Not Eating Real Meals

Not eating enough food or sticking to regular meals can definitely lower the amount of nutrients you get in a day, says Sydney Spoon, RD, LD, Registered Dietitian Nutritionist, over email with me. "When people consistently skip meals or snacks, it gives them less opportunities to incorporate healthy foods into their diet. When eating too little of calories or eating minimal nutrient-dense foods, it is likely people are lacking in at a least a few vitamins or minerals, which help your body function at its best," she says. She recommends Perfect Bar for on the go snacking and meals.

5. Not Drinking Enough Water

"Water is essential for nutrient absorption and drinking sufficient amounts of water helps the body process and transport nutrients to cells throughout the body. If you are not drinking adequate amounts of water and are dehydrated, you are failing to absorb and distribute many essential nutrients," say nutrition experts at CORE, over email with me. "Further, it has been shown that a pH balanced body absorbs nutrients from foods and supplements more readily and assimilates vitamins and minerals at an optimal level when your internal pH is balanced," as noted.

6. Not Eating Enough Raw Foods

"By adding some raw foods into your diet, it helps you absorb the crucial vitamins and minerals needed for optimal health. You don't need to start eating a fully raw diet, but adding fresh foods to your plate during each meal is a good way to get the crucial nutrients you need," says Carolyn Harrington, founder of Maty's Healthy Products, over email with me. Consider adding in some raw foods with cooked ones to get maximum nutrients.

7. Not Combining Protein, Carbs & Fat

Combining nutrients is a great way to get in complete ratios that your body needs, advises Miguel Garza, CEO of Siete Family Foods, over email with me. "When I need a quick satiating meal, I often throw any protein into a tortilla. From quick grain free sandwich wraps to authentically delicious tacos, the tortilla provides just the right amount of ​awesome to every meal," he says. Pairing a carb, protein and fat for meals will help maximize absorption.

8. Your Hair Falls Out

If you notice your hair falling out, your ends getting straw-like and brittle, and your strands getting dry and dull in hue, then it could be a sign of a nutrient deficiency, especially in the nutrients zinc, vitamin C, healthy fats, and iron, among others, advises experts at WebMD. If you notice any signs, up your nutrient game stat.

9. You're Eating All Refined & Processed Carbs

If the majority of your diet is packed with sodas, sugary drinks, and foods, processed meals and refined carbohydrates, rather than lean proteins, fruits, and veggies, and complex carbohydrates, then you're likely missing out on key nutrients due to their absence in the majority of these more "junk food" type items, says experts at Health line. Try and eat as many whole foods as possible.

10. You're Always Tired

If you notice that you are always tired and feel low in energy and alertness, then it might mean that your body and brain are not getting the nutrients they need to perform optimally and that you need to be more mindful of your diet and nutrient intake in order to give your body its best chance to be productive and successful. Eat healthy foods and maintain a good sleep schedule when possible.

11. You're Cranky

If your mood is unstable and you find yourself lashing out or acting cranky during the day, it could mean that you are missing out on vital nutrients that would produce serotonin in the body to better the mood and stabilize emotions, says experts at The University of Maryland Medical Center. Vitamin B6, as well as other B vitamins, could enhance such production, as explained.

If you notice that you might be missing some of these mindful happens relative to the diet or find that your mood, fatigue levels or overall essence are off, then it might mean that you are not getting enough nutrients and should re-evaluate how much you are eating and how wisely you are choosing your meals.

Images: Pexels (12)

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How To Know When You're Missing Out On Nutrients

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Eating a diet filled with healthy, nutritious foods, such as fruits, veggies, complex carbs, and lean proteins, can certainly do the body some good, and so it's important to know when you're missing out on nutrients, as a deficient can lower your abi...

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Samantha Nash, 42, used to work as a midwife and enjoyed weekend hikes

But one year ago the mother of two began suffering from crippling fatigue

Doctors discovered her problems were caused by a vitamin B12 deficiency

It's a problem that's easy to treat, but too often patients suffer for years

Samantha Nash used to have seemingly endless supplies of energy.

As well as working as a community midwife, the mother of two would run at least nine miles a week, walk her dog daily and enjoy weekend hiking in the Peak District with her husband, John.

That was until a year ago. These days Samantha, 42, often barely has the energy to make a cup of tea.

As well as suffering crippling fatigue, her legs can feel so leaden she can hardly lift her feet from the floor; her concentration can also be poor and she's had to quit the job she loved and no longer feels safe to drive.

Yet Samantha's problems were not caused by some terrible disease but by an easily treatable yet frequently overlooked health problem: vitamin B12 deficiency.

Vitamin B12 plays an important role in health - for example it helps the brain and nervous system function, and is important for the formation of blood cells.

It is also needed for the manufacture of myelin, the insulating material that surrounds certain nerve cells.

A lack of vitamin B12 typically causes extreme fatigue, muscle weakness and problems with memory and concentration.

It can also lead to temporary infertility in women, while a lack of it during pregnancy can result in foetal abnormalities.

The nutrient is found in red meat, fish and dairy products and most people can get enough from diet.

However up to 18 per cent of the population are deficient in it, with 80 per cent of these women, according to retired GP Dr Joseph Chandy, president of the B12 Deficiency Support Group, a figure he bases on anecdotal evidence.

Deficiency is linked to ageing and in the elderly, it may be linked to dementia, adds David Smith, Professor Emeritus of Pharmacology at Oxford University.

'Once levels fall below 500 pg/ml (picograms per millilitre - the normal range being 500 to 1,000), the brain starts to deteriorate at twice the usual rate, making memory loss six times more likely.'

The good news is that diagnosed early, a deficiency can be easily treated with injections of the vitamin that cost just 60p per dose.

Under NICE guidelines, these jabs should be given on alternate days for two weeks. Then typically a maintenance dose is given every three months for life.

However the jabs can be continued on alternate days if there are neurological symptoms - NICE says this should be until symptoms improve.

The problem is that treatment can be delayed because the symptoms caused by B12 deficiency are so diverse, clinicians may overlook the problem, or confuse it with other conditions, including depression and even multiple sclerosis, says Professor Smith.

And left untreated, a vitamin B12 deficiency can cause serious and sometimes permanent neurological damage.

Samantha had been experiencing pins and needles, numbness and tingling in her right hand for several months before she finally went to see her GP in 2014.

Sometimes the symptoms had been so bad, she`d wake up at night. Then one morning she had no feeling in her right hand for two hours.

'It was absolutely terrifying. I thought it could be multiple sclerosis or something equally awful,' she says.

Her GP initially said she had carpal tunnel syndrome, a condition caused by compression of the nerves in the hand, but also decided to do some blood tests to rule out other causes such as thyroid problems.

It was only by chance that the laboratory added a check of her vitamin B12 levels to the list of tests. Her levels were extremely low: 153 ng/l.

Her GP immediately put her on a course of injections - six over a course of two weeks and then a further injection three months later.

'I was astonished to be told I had a dietary deficiency,' says Samantha.

'Working in health, and being very keen on fitness, I`ve always had a good diet so it didn't make any sense.'

In fact diet is rarely a cause of a deficiency, explains Dr Premini Mahendra, a consultant haematologist at the Queen Elizabeth Hospital in Birmingham.

That's because the vitamin can be easily obtained from food sources - for instance 3oz (85)g of canned tuna provides around 2.4mcg.

'Since it is found in red meat and dairy products, it tends to be vegetarians and vegans who are prone to dietary deficiency,' she explains.

More common is for a deficiency to arise from an inability to absorb the vitamin correctly.

Simply getting older increases this risk because as we age, the stomach shrinks and produces less of the acid needed for B12 to be absorbed.

It can also result from pernicious anaemia, a condition where the immune system attacks cells in the stomach that produce a protein called instrinsic factor - the body needs this to help it absorb B12.

Conditions such as Crohn's disease - inflammation of the lining of the digestive system - can also mean the body doesn't get enough vitamin B12.

Early diagnosis and treatment is critical. Yet Professor Smith says that diagnosis can be delayed as blood tests are not a fool proof way to detect a deficiency.

He points out that under NHS guidelines B12 deficiency has to be identified by one of two possible blood tests - 'both of which are unreliable,' he says.

One of these tests looks for macrocytic (enlarged) blood cells; the other measures the total amount of B12 in the blood. 'But you can be B12 deficient and sail through these tests.'

The definition of deficiency in the UK is a reading below 200 pg/ml - but Professor Smiths says harm to the brain 'can begin at anything below 500.'

He insists that GPs should not rely on one of these tests but should look for symptoms that suggest B12 deficiency - such as pins and needles, and then see if these improve with B12 treatment.

After finishing her course of injections in July 2015, Samantha's symptoms improved initially but a month after the two week course finished, she began to experience problems with her legs.

'My left foot felt heavy when I was walking and I had to concentrate when going up stairs or a kerb,' she says.

'On one occasion I was out walking my dog when all of a sudden I was unable to pick my foot up and I felt like I was falling.

'I was also extremely apathetic and became easily overwhelmed.

'On one occasion I broke down in tears when I was in a meeting about commencing study towards a master's degree - which was very out of character for me.'

Her GP was not convinced her new symptoms were due to low B12 and referred Samantha to a neurologist.

The specialist diagnosed chronic fatigue and repeatedly asked Samantha if she was depressed.

'I kept telling him I wasn't - it was just so frustrating.

'Meanwhile my family were getting more and more worried about me as the old, energetic person just wasn`t there any more.

'I just knew it had to be my B12 again - nothing else could explain it.'

By December 2015, and still on three-monthly maintenance doses of B12 injections, Samantha`s mobility continued to decline and her concentration 'was terrible'.

'On the rare occasion I would go into a shop I couldn`t remember what to buy. On a really bad day I couldn't remember how to make a cup of tea.

'I was also extremely breathless. I was shadow of my former self.

'I could barely get out of bed sometimes.'

Researching on the internet Samantha discovered that for someone with so many neurological side effects, having B12 injections every other day could help.

There is however no clincial data to support this approach, says Shankara Paneesha, a consultant haematoligist at Spire Parkway Hospital in Solihull and Heart Of England NHS Foundation Trust.

`However, anecdotally, patients have told me how their neurological symptoms have improved after taking more than the recommended amounts of B12,' he says.

'That is their choice, but they have had to source this for themselves.'

Professor Smith agrees.

'Patients who have neurological signs or symptoms even on the maximum treatment schedule recommended by NICE are, in my view, fully justified in taking higher B12 doses if this relieves their symptoms.'

Samantha convinced her GP to prescribe alternate day injections, for six months which brought about a small improvement. But by May 2016, the doctor felt the treatment had been going on for too long.

GOOD SOURCES OF VITAMIN B12

Some fortified breakfast cereals

Despairing of the situation, Samantha decided to go against standard medical advice and now sources her own vitamin B12 injections, purchasing them from an online pharmacy in Germany.

As well as the daily jabs she takes 5mg of folic acid as this helps absorption of vitamin B12.

This, she claims, has stopped her symptoms getting any worse.

Yet she is left with the neurological damage she believes is down to her initial undiagnosed deficiency.

As a result some days she has no strength in her arms and legs, but without the injections, she says her situation would be far worse.

'I get tired and sometimes my speech gets a little confused. It broke my heart to give up my job, but there was just no way I could do it any more, feeling like this.

'I firmly believe that if I`d received vitamin B12 on alternate days for longer than two weeks, until my symptoms were much improved I would still be working in a job I love and enjoy the life I had.

'My world has shrunk because of my deficiency.'

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Feeling tired and forgetful? Your Vitamin B levels could be to blame

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Samantha Nash, 42, used to work as a midwife and enjoyed weekend hikes But one year ago the mother of two began suffering from crippling fatigue Doctors discovered her problems were caused by a vitamin B12 deficiency It's a problem that's easy to treat, but too often patients suffer for years Samantha Nash used to have seemingly endless supplies of energy.

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large amounts of proteins can be bad .also to much can lead to death. This increased risk of death linked to eating more animal protein was more noticeable among the study participants who were obese and those who drank larger quantities of alcohol.

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Despite decades of research, the molecular mechanisms behind Alzheimer's disease are poorly understood. New research investigating the pattern of protein build-up in Alzheimer's brains may open the door to a deeper understanding.

Mapping the way in which protein is managed in the brain gives fresh insight into Alzheimer's.
Image credit: J Freer

Alzheimers is the most common form of dementia, with an estimated 5 million Americans living with the disease today.

It is a progressive condition, normally appearing around the age of 60.

Alzheimer's disease begins with mild memory loss and can end with the individual losing touch with the environment around them.

Although a great deal has been learned about the disease, there is no cure, and many questions remain unanswered.

Alzheimer's is characterized by a build-up of proteins in the brain, known as plaques and tangles.

Although the proteins responsible are found in healthy brains, in Alzheimer's they are misfolded and stick together. Why these proteins, called amyloid-beta and tau, should behave in this way is not understood.

Previous research has identified that certain areas of the brain are more sensitive to the aggregation of proteins. The disease often begins in the entorhinal region (at the base of the brain) and spreads out to all of the neocortex (the largest part of the cerebral cortex).

Protein changes in Alzheimer's brains

A study published this week in Science Advances set out to understand why certain areas of the brain are more susceptible to the build-up of plaques and tangles. The researchers hope that by understanding why specific regions are more prone to attack, they might have a better understanding of the molecular processes that underpin it.

The team was led by Prof. Michele Vendruscolo, of the Centre for Misfolding Diseases at Cambridge's Department of Chemistry in the United Kingdom. They attempted to predict disease progression by looking for patterns in healthy brains. Prof. Vendruscolo says:

"We wanted to know whether there is something special about the way these proteins behave in vulnerable brain tissue in young individuals, long before the typical age of onset of the disease."

The team analyzed more than 500 samples of healthy brain tissue taken from the Allen Brain Atlas. In the healthy tissue, they spotted a signature produced by a group of genes involved in the control of amyloid-beta and tau.

When this gene signature was compared with Alzheimer's brains, they found the same pattern in the progression of the disease throughout the brain. Prof. Vendruscolo explains the findings:

"Vulnerability to Alzheimer's disease isn't dictated by abnormal levels of the aggregation-prone proteins that form the characteristic deposits in disease, but rather by the weaker control of these proteins in the specific brain tissues that first succumb to the disease."

Prof. Michele Vendruscolo, senior author

In healthy brains, there are a number of mechanisms that help prevent and clear up abnormal protein aggregation; they are referred to as protein homeostasis mechanisms.

As we age, these mechanisms are less effective; this allows proteins to start building up, particularly in areas where protein management was already weaker.

The team effectively charted the weak spots of protein homeostasis in healthy brains and found that they matched up neatly with the progression of Alzheimer's disease.

Co-author Prof. Christopher Dobson says: "Linking the properties of specific protein molecules to the onset and spread of neuronal damage is a crucial step in the quest to find effective drugs to combat this dreadful neurodegenerative condition."

A boost for Alzheimer's research

Prof. Vendruscolo hopes that the findings will prompt further research into protein control systems and that, in the future, "we may become capable of helping our brains age more healthily."

Earlier in the year, the same team of investigators wrote about the possibility of "neurostatins." They predict that, in the future, in the same way that statins are taken to prevent heart disease, theoretical neurostatins could be taken to stop or at least slow Alzheimer's progression.

Of course, a wonder drug that prevents Alzheimer's is, unfortunately, some way off. But in the shorter term, the findings of the present study have the potential to assist in the research effort.

Currently, one of the hindrances to Alzheimer's research is the lack of an animal model. Models of disease are an essential tool in the study of poorly understood diseases. Because Alzheimer's molecular origins are a mystery, it has been difficult to replicate in animals.

Additionally, the findings might prove beneficial for the research of other conditions. Rosie Freer, a Ph.D. student in the Department of Chemistry and lead author of the study, says: "It is exciting to consider that the molecular origins identified here for Alzheimer's disease may predict vulnerability for other diseases associated with aberrant aggregation - such as ALS, Parkinson's disease, and frontotemporal dementia."

The road ahead of Alzheimer's researchers is still a long one, but studies such as this bring new hope.

Learn how a specific brain-training technique might reduce dementia risk.

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Poor protein control key to Alzheimer's progression

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Despite decades of research, the molecular mechanisms behind Alzheimer's disease are poorly understood. New research investigating the pattern of protein build-up in Alzheimer's brains may open the door to a deeper understanding.

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Eating a wholesome, balanced diet is at the top of the list when it comes to maintaining health. But what, exactly, constitutes a healthful diet? Recent studies have suggested that substituting proteins for carbohydrates helps with weight management; now, a new study focuses on the types of protein we eat, and researchers say plant-based is better than animal-based protein.

A new study suggests a higher risk of death accompanies consumption of animal protein, compared with eating plant-based protein.

Dr. Mingyang Song - from the Massachusetts General Hospital and Harvard Medical School in Boston - and colleagues publish their work in JAMA Internal Medicine.

They note that protein sources "inevitably influence other components of diet, including macronutrients, micronutrients, and phytochemicals, that can in turn influence health outcomes."

As such, they say accounting for food sources is of extreme importance in better understanding the health effects of different types of protein.

Previous studies have promoted vegetarian diets for their health benefits, while others have cautioned against meat consumption for potential health risks.

A recent study, for example, suggested that a vegetarian diet reduces the risk of type 2 diabetes. Meanwhile, another study suggested red meat consumption is linked to kidney failure.

To further investigate, Dr. Song and colleagues examined data from two large studies in the United States that used repeated measures of diet through food questionnaires as well as 32 years of follow-up.

Eating more plant protein linked to lower risk of death

In total, there were 131,342 study participants, 64.7 percent of whom were women; the average participant age was 49.

The researchers examined risk for all-cause and cause-specific mortality in light of eating animal protein versus plant protein. Additionally, they adjusted for major lifestyle and dietary risk factors.

Results showed that every 10 percent increase in animal protein from total calories was linked with a 2 percent higher risk of death from all causes and an 8 percent increased risk of death from cardiovascular disease.

This increased risk of death linked to eating more animal protein was more noticeable among the study participants who were obese and those who drank larger quantities of alcohol.

Interestingly, eating more plant protein was linked with a 10 percent lower risk of death from all causes for every 3 percent segment of total calories and a 12 percent lower risk of death from cardiovascular disease.

Additionally, the link between eating more plant protein and lower risk of death was stronger among the participants who smoked, drank at least 14 grams of alcohol per day, were overweight or obese, were physically inactive, or were younger than 65 or older than 80.

Commenting on their findings, the researchers write:

"Although substituting plant foods for various animal foods was associated with a lower mortality, red meat, especially processed red meat, showed a much stronger association than fish and poultry, which themselves were not associated with mortality."

"In fact," they add, "protein from certain fish, such as cod, has been suggested to improve the lipid profile, glycemic control, and insulin sensitivity."

'Recommendations should focus on improvement of protein sources'

The researchers also discovered that substituting just 3 percent of calories from animal protein with plant protein was linked with a lower risk of death from all causes.

Despite the strengths of the large sample size, repeated dietary assessments, and high follow-up rate, the team points to some limitations.

Firstly, the study population had a moderately higher protein consumption compared with the general U.S. population, which limits the researchers' ability to examine effects of the very low end of animal protein intake.

Additionally, because this is an observational study, they could not exclude residual confounding, which is the distortion that can remain even after controlling for confounding factors. However, the researchers say their "results are robust."

"Substitution of plant protein for animal protein, especially from processed red meat, may confer substantial health benefit," they conclude. "Therefore, public health recommendations should focus on improvement of protein sources."

Read about a study that linked a red meat compound to worse outcomes in heart failure patients.

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Does eating meat increase risk of death?

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Eating a wholesome, balanced diet is at the top of the list when it comes to maintaining health. But what, exactly, constitutes a healthful diet? Recent studies have suggested that substituting proteins for carbohydrates helps with weight management; now, a new study focuses on the types of protein we eat, and researchers say plant-based is better than animal-based protein.

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       article summary                       high cholesterol artical

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       article summary                       high cholesterol artical

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high cholesterol due to fat can cause complications, such as vision problems, tendon injuries, and heart health risk. high cholesterol is really bad for you. It can lead to problems such as strokes heart attacks and more. When you get to much bad cholesterol it can clogged up your arteries.

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Bel Marra Health - Breaking Health News and Health Information

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By: Bel Marra Health | Health News | Saturday, August 20, 2016 - 09:00 AM

High cholesterol update 2016: Recent stories and studies on cholesterol and the associated health complications, such as vision problems, tendon injuries, and heart health risk.

High cholesterol is a serious problem as it can increase one's risk of heart disease, heart attack, and stroke. The good news is, knowing which foods to eat and which foods to avoid, you can effectively manage your cholesterol levels.

Cholesterol is produced in the body and is also found in the foods we eat. Consuming foods high in LDL (bad) cholesterol, along with foods high in saturated and trans fats, can bring your cholesterol levels up, along with some serious health risks. You should opt for foods low in cholesterol and unhealthy fats in order to boost your HDL (good) cholesterol for the optimal health of your heart.

By now you know the risks associated with high cholesterol and why it's so important to keep your numbers within a healthy range. Cholesterol can take a toll on your heart health and set you up for a cardiovascular event like heart attack or heart disease.

When cholesterol is stuck to the artery walls, passing through becomes far more difficult for blood - and the heart has to work harder, too. Just for these reasons alone, it's important you maintain healthy cholesterol numbers.
But research suggests high cholesterol isn't threatening your heart only. In fact, it may also impact your vision. Continue reading...

Chronic low inflammation prompted by high cholesterol levels has been linked to tendon abnormalities and pain. Tendons connect muscles and bones within the body. Obesity, fat distribution, and overuse, either through exercise or work, put extra stress on the tendons. Research suggests, however, that these factors do not attribute to the rising number of cases of tendon injury and pain.

The researchers found that those with familial hypercholesterolemia - genetically determined high cholesterol - were more likely to suffer from tendon injury and pain, compared to those who did not.

The researchers went through six medical research databases to collect their information and came up with 1,607 articles. Seventeen of them involved 2,612 participants.

They found that those with abnormal tendon structures were more likely to have high blood fat. These individuals also had higher LDL (bad) cholesterol. Continue reading...

Patients with inherited high cholesterol have an increased risk of heart-related problems. The condition is known as heterozygous familial hypercholesterolemia and affects roughly 1.5 million Americans.

The genes associated with this condition prevent the liver from removing LDL cholesterol from the blood, allowing for bad cholesterol to accumulate.

The researchers reviewed data from six groups of people involved in previous studies. Compared to people with average LDL levels, those with the inherited kind had five times the higher risk for heart disease. Continue reading...

There is a very distinct line separating good cholesterol and bad cholesterol, and by now you clearly know the difference. In case you don't, let us reiterate. LDL cholesterol is the "bad" cholesterol, which increases your risk of stroke and heart attack. This is the type of cholesterol that builds up in your arteries, making it harder for blood to pass through.

On the other hand, HDL cholesterol is considered "good," because it can push away LDL cholesterol and lower your risk of heart disease. In theory then, it may seem obvious that more HDL cholesterol is best, but new findings suggest there is such a thing as "too much of a good thing," especially when it comes to cholesterol. Continue reading...

Although we generally see cholesterol as something evil, in reality, it is a necessary one. That's because it comes in a good form and a bad form. HDL is commonly known as the good cholesterol that keeps us healthy.LDL cholesterol is the bad form that builds up along artery walls, making them stiff and narrow and thus increasing the risk of cardiovascular events.

Cholesterol is naturally occurring in our bodies and can also be ingested through the foods we eat. A proper balance between HDL and LDL cholesterol is essential for good health.

If cholesterol levels are not well managed, complications can arise, particularly, an increased risk of heart disease, heart attack, or stroke. Here we will outline the signs, symptoms, and complication of high and low cholesterol. Continue reading...

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High cholesterol update 2016: Vision problems, tendon injury, heart risk, signs of high and low cholesterol

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High cholesterol update 2016: Recent stories and studies on cholesterol and the associated health complications, such as vision problems, tendon injuries, and heart health risk. High cholesterol is a serious problem as it can increase one's risk of heart disease, heart attack, and stroke. The good news is, knowing which foods to eat and which ...

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Researchers from the University of Adelaide in Australia find that protein in meat contributes to the prevalence of global obesity to the same degree as sugar.

With global obesity rates increasing, the new insight on meat protein as a contributor could help develop preventive guidelines.

Findings from the study suggest that consumers should be cautioned about the overconsumption of meat in addition to avoiding eating excessive amounts of sugar.

There are currently more than 1.9 billion adults worldwide that are overweight, and over 600 million of these people are obese.

According to the World Heath Organization (WHO), the cause of obesity is an energy imbalance between calories consumed and calories expended. Factors that reduce obesity include limiting energy intake from fats and sugars.

Prof. Maciej Henneberg, head of the Biological Anthropology and Comparative Anatomy Research Unit, says: "While we believe it's important that the public should be alert to the overconsumption of sugar and some fats in their diets, based on our findings we believe meat protein in the human diet is also making a significant contribution to obesity."

While meat is a valuable source of protein, vitamins, and minerals in the diet, dietary guidelines often focus on reducing intake of red and processed meats that are high in saturated fats to maintain blood cholesterol levels and lower the risk of heart disease and bowel cancer.

"Our findings are likely to be controversial because they suggest that meat contributes to obesity prevalence worldwide at the same extent as sugar," says Prof. Henneberg.

While studies often highlight fat content in meat as a contributor to obesity, Ph.D. student Wenpeng You, who conducted the study and recently presented the findings of his work at the 18th International Conference on Nutrition and Food Sciences in Zurich, Switzerland, says: "On the contrary, we believe the protein in meat is directly contributing to obesity."

Experts in comparative anatomy and human evolution from the University of Adelaide's School of Medicine studied the correlation between meat consumption and obesity rates in 170 countries.

Surplus protein from meat converted, stored as fat in the human body

"In the analysis of obesity prevalence across 170 countries, we have found that sugar availability in a nation explains 50 percent of obesity variation while meat availability [explains] another 50 percent," says Prof. Henneberg.

"After correcting for differences in nations' wealth (Gross Domestic Product), calorie consumption, levels of urbanization and of physical inactivity, which are all major contributors to obesity, sugar availability remained an important factor, contributing independently 13 percent, while meat contributed another 13 percent to obesity," he adds.

The research, published in BMC Nutrition and the Journal of Nutrition & Food Sciences, points out that fats and carbohydrates in modern diets are supplying enough energy to meet daily dietary needs.

"Because meat protein is digested later than fats and carbohydrates, this makes the energy we receive from protein a surplus, which is then converted and stored as fat in the human body," says You.

"It would be irresponsible to interpret these findings as meaning that it's okay to keep eating a diet high in fats and carbohydrates. Clearly, that is not okay, and this is a serious issue for our modern diet and human health."

Prof. Maciej Henneberg

Prof. Henneberg says that it is important to show the contribution meat protein is making to obesity. "In the modern world in which we live, in order to curb obesity it may make sense for dietary guidelines to advise eating less meat, as well as eating less sugar," he concludes.

Learn how a blood pressure hormone can cause weight gain.

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Worldwide obesity: Meat protein has as much effect as sugar

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Researchers from the University of Adelaide in Australia find that protein in meat contributes to the prevalence of global obesity to the same degree as sugar. With global obesity rates increasing, the new insight on meat protein as a contributor could help develop preventive guidelines.