FOLIC ACID : An Essential Element for RBCs & DNA

1)   What Is Folic Acid

Folic acid is a man-made form of a B vitamin called folate. Folate occurs naturally in food, and folic acid is the synthetic form of this vitamin. Folic acid is a synthetic form of vitamin B9 that is added to some foods and supplements. However, folic acid must be converted into active vitamin B9 before your body can use it, but some genetic mutations can slow this process.

It is a key ingredient in the making of the nucleic acid that forms part of all genetic material. Since 1998, folic acid has been added to cold cereals, flour, breads, pasta, bakery items, cookies, and crackers, as required by federal law.

Foods that are naturally high in folate include leafy vegetables (such as spinach, broccoli, and lettuce), okra, asparagus, fruits (such as bananas, melons, and lemons) beans, yeast, mushrooms, meat (such as beef liver and kidney), orange juice, and tomato juice.

2)   Folate

Folate, also known as Vitamin B₉ is one of the B vitamins. Folate is essential for the body to make DNA and RNA and metabolise amino acids, which are required for cell division. As humans cannot make folate, it is required from the diet, making it an essential vitamin. It occurs naturally in many foods.

Manufactured folic acid, which is converted into folate by the body, is used as a dietary supplement and in food fortification as it is more stable during processing and storage.

3)   How Much Folic Acid We Need Each Day

Research suggests that most people don’t eat enough naturally folate-rich foods to meet their needs. Because of this, many countries, now add folic acid to refined grain products, such as white flour, bread and cereals. In the US, this practice has increased folate consumption by 28% and reduced the rate of folate deficiency — measured by the amount of folate in red blood cells — from 39% to less than 4% of the population.

The recommended adult daily intake of folate is 400 micrograms from foods or dietary supplements.

4)   Importance

According to the British Dietetic Association (BDA), folic acid is vital for making red blood cells, as well as:

-  The synthesis and repair of DNA and RNA

-  Aiding rapid cell division and growth

-  Enhancing brain health, although the evidence is mixed and more research is needed

-  Age-related hearing loss

A complex interaction occurs between folic acid, vitamin B₁₂, and iron. A deficiency of one may be "masked" by excess of another, so when taken as dietary supplements, the three need to be in balance.

  5)   Benefits

5.1)   Prevention of Neural Tube Defects : Low folate levels during the early weeks of pregnancy have been linked to neural tube defects in infants, such as malformations of the brain, spine and/or spinal cord.

Since up to 90% of women don’t have adequate folate levels for maximum protection against neural tube defects, it is recommended that pregnant women get 600-800 mcg of folic acid per day from their diet or supplements starting 1 month before pregnancy and during pregnancy. Pregnant women with a history of neural tube birth defects are advised to get 4000 mcg of folic acid per day.

5.2)   Reduced Homocysteine Levels : Adequate folate helps reduce levels of homocysteine, an inflammatory molecule linked to the development of heart disease. Folate helps lower homocysteine levels because it’s required in the process of converting homocysteine into another molecule called methionine. Without enough folate, this conversion slows down and homocysteine levels rise. Taking folic acid lowers homocysteine levels by 20% to 30% in people with normal to slightly elevated homocysteine levels.

5.3)   Effective for Toxicity caused by the drug methotrexate : Taking folic acid seems to reduce nausea and vomiting, which are possible side effects of methotrexate treatment.

5.4)   Rheumatoid arthritis : Folic acid is often used to support a methotrexate prescription for rheumatoid arthritis. Methotrexate is an effective medicine for this condition.

5.5)   Cancer Prevention : High intakes of folate may protect against certain cancers, including those of the breast, gut, lung and pancreas. This is likely because of folate’s role in gene expression — controlling when genes are turned on or off.

5.6)   Effective for An eye disease that leads to vision loss in older adults (age-related macular degeneration or AMD) : Research shows that taking folic acid with other vitamins including vitamin B6 and vitamin B12 reduces the risk of developing age-related vision loss.

5.7)   Effective for Depression : Research shows that taking folic acid along with antidepressants improve symptoms in people with depression.

5.8)   Effective for High blood pressure : Research shows that taking folic acid daily for at least 6 weeks reduces blood pressure in people with high blood pressure.

5.9)   Effective for Stroke : Taking folic acid can reduce the risk of stroke by 10% to 25% in people who live in countries that don't fortify grain products with folic acid.

6)   Foods That Contain Folic Acid

Since folic acid is synthetic, it does not occur naturally in foods. It is commonly added to refined grain products and used in supplements.

    Foods that are often fortified or enriched with folic acid include:

Bread ; cereals ; cakes ; cookies ; cornmeal ; energy drinks & protein bars ; white pasta ; white rice ; asparagus ; baker's yeast ; broccoli ; cabbage & cauliflower ; egg yolk ; potato ; lettuce ; many fruits (especially papaya and kiwi) ; milk ; peas ; spinach ; sunflower seeds

7)   Natural food sources

Natural food sources of folate include:

-  Edamame : 121% of the RDI per cup (155 grams)

-  Lentils : 90% of the RDI per cup (198 grams

-  Beans : 74% of the RDI per cup (171 grams)

-  Asparagus : 68% of the RDI per cup (180 grams)

-  Okra : 68% of the RDI per cup (184 grams)

-  Spinach : 66% of the RDI per cooked cup (180 grams)

-  Artichokes : 50% of the RDI per cooked cup (168 grams)

-  Collard greens : 44% of the RDI per cooked cup (190 grams)

-  Turnip greens : 42% of the RDI per cooked cup (144 grams)

-  Broccoli : 42% of the RDI per cooked cup (156 grams)

8)   Signs and Symptoms of Folate Deficiency

Folic acid deficiency occurs when not enough folate or folic acid is present in the body.

Signs and symptoms of folate deficiency include:

-  Elevated homocysteine levels in the blood

-  Megaloblastic anemia, a type of anemia with enlarged red blood cells

-  Fatigue

-  Weakness

-  Irritability

-  Shortness of breath (asthma)

-  A higher risk of developing clinical depression

-  Possible problems with memory and brain function

-  A higher risk of potentially developing allergic diseases

-  A higher potential long-term risk of lower bone density

-  Sores around the mouth

-  Irritable mood

-  Loss of appetite

-  Weight loss

OBESITY : A Great Threat to Human Health

1)      INTRODUCTION -----

Obesity is not simply the accumulation of excess body fat, it is a chronic (long-term) disease with serious complications that is very difficult to treat. As such, it requires long-term treatment to lose weight and keep it off. There is no overnight solution. Effective, permanent weight loss takes some time.
     Naturally losing weight is a healthy and safe method of weight loss. It generally involves making small changes to our diet, exercise in our routine lifestyle. In addition, when we're making small lifestyle changes (typical in natural weight loss), we're more likely to continue these habits for long-term. A combination of these factors can help us lose weight naturally and in safe and healthy manner.
     The essential factors in losing weight and keeping obesity off are motivation, proper eating, exercise habits and an appreciation of better health. Losing weight will help feel better. It will also improve health.
     Obesity is the second leading cause of preventable deaths in the United States (tobacco is the first). People who are obese have much higher risks of many serious health problems than nonobese people. 
  The most devastating of these health problems include the following:
- Heart disease
- Diabetes
- High blood pressure
- Stroke
- Osteoarthritis
- Gallstones
- Lung disease and sleep apnea
- Colon cancer
- Endometrial cancer
- Depression

2)      10 USEFUL PRACTICES TO AVOID THE RISK OF OBESITY -----

2.1)  AVOID REFINED CARBOHYDRATES & PROCESSED FOOD ::-

     Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the body's metabolism than saturated fats. In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.
     Refined carbohydrates are carbohydrates that have had most of their beneficial nutrients and fiber removed. The refining process leaves nothing but easily digested carbohydrate, which can increase the risk of disease.
     Refined or simple carbohydrates include the following foods:
white rice ; white bread ; white flour ; candies & sweets ; many types of cereals & pasta ; added sugars

2.2)     CONSUME MORE PROTEIN & FIBER ::-

     Protein is the most satiating of the macronutrients, meaning that it will keep us feeling full longer than either fats or carbohydrates, Dr. Apovian says, If you want to drop pounds, she recommends eating more protein while cutting calories. Her favorite way: a delicious protein smoothie. You can add spinach, yogurt, berries, milk, or a host of other healthy options.
Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones.
     Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity. Just make sure to increase our fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
Keeping our portions of protein to 3-4 oz per meal will help to keep calories in check.
We should focus on the leaner meals to assist with weight loss. Go for fish, lean beef, poultry, eggs, low-fat dairy products, as well as different kinds of seeds and nuts.
Include one serving of protein at each meal and snack to help us meet our daily requirement.

2.3)     START YOUR DAY WITH HOT WATER & LEMON ::-

     “Lots of people love to jump-start their day with a warm beverage, but if you’re looking to lose weight, try a cup of hot water with a squeeze of lemon”, suggests Lacey Hickox Lehman, co-founder of Sacred Paths Yoga. “It boosts metabolism and aids in digestion,” she explains.

2.4)     DRINK UNSWEETENED COFFEE & GREEN TEA ::-

     Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. Coffee drinking may support weight loss by increasing energy levels and the amount of calories we burn.
     Unsweetened coffee may boost our metabolism by 3–11% and reduce our risk of developing type 2 diabetes by a whopping 23–50%.
     The review of an article noted that coffee improved the body's metabolism of carbohydrates and fats. The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.
     Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.

2.5)     STAY HYDRATED::-

     Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits. When a person drinks water throughout the day, the water helps increase their metabolism.
     Drinking the recommended 8 -13 glasses a day will support our weight loss and may make us feel energized.
     Drinking 0.5 liters (17 oz) of water may increase the calories we burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.

2.6)     SPICE UP YOUR MEALS ::-

     Adding spice to foods may help a person lose weight. Capsaicin is a chemical that is commonly present in spices, such as chili powder, and may have positive effects. Chili peppers and jalapenos contain this compound which may boost metabolism and increase the burning of fat.

2.7)     HABBIT BRUSHING YOUR TEETH AFTER DINNER ::-

     Minty fresh breath is an easy way to prevent after-dinner snacking (not to mention have better oral hygiene), according to Susan Bowerman, RD, a registered dietitian and the senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition. “Once your mouth is clean, it’s a signal to stop eating,” she says, and most people tell me it works like a charm.
     Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals. This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad. Therefore, if we brush or use mouthwash after eating, we may be less tempted to grab an unnecessary snack.

2.8)      ADD VEGGIES TO MEAL ::-

     Vegetables are great for our health, and they can help us lose weight. How? It’s all in the fiber. “Add a fibrous vegetable to every meal and snack,” says Jared Koch, a certified health coach and nutritional consultant and the founder of Clean Plates. It adds more nutrients, and it keeps us fuller so we eat less.

2.9)     TAKE A HEALTHY SLEEP ::-

     There is a link between obesity and a lack of quality sleep. Research suggests that getting sufficient sleep can contribute to weight loss. The researchers found that women who described their sleep quality as poor or fair were less likely to successfully lose weight than those who reported their sleep quality as being very good.
     “I refer to sleep as the third pillar of weight loss,” Dr. Apovian says. “Receiving fewer than seven to nine hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin.” Sleep deprivation also torpedoes our impulse control, making it less likely that we will stick to healthy food choices and proper portion sizes the following day, she adds.

2.10)  INCREASE YOUR ACTIVITY LEVEL ::-

     Moderate physical activity, such as walking, helps us lose weight and keep our weight down. At least 30 minutes of exercise a day is recommended.
     It's recommended to do about 150 minutes of cardio each week and include 2 days of strength training.
     Also increase our baseline or daily activities. Even doing things where we walk to the grocery store, or we take 15 minute breaks at work and go for a walk, can help with our weight-loss and our health.
     Exercise boosts our mood because it releases endorphins, which help make us happier, healthier, and more confident about ourselves, which may help regulate our eating.
Find exercise that we enjoy, that way we'll be excited for it rather than dreading it. Practice yoga, take dance lessons, and go for a run in the prettiest neighborhood in our town or city. Don't think of it as a punishment, try to think of how we are benefiting our body and our health!
     Simple measures such as parking at the far end of the parking lot and taking the stairs instead of the elevator eventually add up to help us lose weight.
     Exercise strengthens our muscles and improves the function of our heart and lungs.
When walking for weight loss, distance is important, not speed. Wear a pedometer to measure our steps and then find ways to add steps during our daily activity. If we walk until we become tired, we will be exhausted when we stop. Walk with smooth, rhythmic motions at an easy pace.

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BLOOD PRESSURE ( B P )

1.  Introduction :--

          Blood pressure (BP) is the pressure of circulating blood on the walls of blood vessels. Most of this pressure is due to work done by the heart by pumping blood through the circulatory system. Used without further specification, "blood pressure" usually refers to the pressure in large arteries of the systemic circulation. Blood pressure is usually expressed in terms of the systolic pressure (maximum in between two heartbeats) over diastolic pressure (minimum in between two heartbeats) and is measured in millimeters of mercury (mmHg), above the surrounding atmospheric pressure.

It is an important force because oxygen and nutrients would not be pushed around our circulatory system to nourish tissues and organs without blood pressure. Blood pressure is also vital because it delivers white blood cells and antibodies for immunity, and hormones such as insulin. Just as important as providing oxygen and nutrients, the fresh blood that gets delivered is able to pick up the toxic waste products of metabolism, including the carbon dioxide we exhale with every breath, and the toxins we clear through our liver and kidneys.

2.  Function :--

          Blood flows through our body because of a difference in pressure. Our blood pressure is highest at the start of its journey from our heart - when it enters the aorta - and it is lowest at the end of its journey along progressively smaller branches of arteries. That pressure difference is what causes blood to flow around our bodies.

Arteries affect blood pressure in a similar way to the physical properties of a garden hose pipe affecting water pressure. Constricting the pipe increases pressure at the point of constriction. Without the elastic nature of the artery walls, for example, the pressure of the blood would fall away more quickly as it is pumped from the heart.

While the heart creates the maximum pressure, the properties of the arteries are just as important to maintaining it and allowing blood to flow throughout the body. The condition of the arteries affects blood pressure and flow, and narrowing of the arteries can eventually block the supply altogether, leading to dangerous conditions including stroke and heart attack.

Blood pressure fluctuates from minute to minute and normally shows a circadian rhythm over a 24-hour period, with highest readings in the early morning and evenings and lowest readings at night.

3.  Measurement :--

STANDARD SPYGMOMANOMETER

          Arterial pressure is most commonly measured via a sphygmomanometer, which uses the height of a column of mercury, or an aneroid gauge, to reflect the blood pressure by auscultation.  It consists of a rubber armband – the cuff that is inflated by hand or machine pump. Once the cuff is inflated enough to stop the pulse, a reading is taken, either electronically or on an analogue dial.

The reading is expressed in terms of the pressure it takes to move mercury round a tube against gravity. This is the reason for pressure being measured using the unit millimeters of mercury, abbreviated to mm Hg.

4.  Ranges :--

          The National Institutes of Health cites normal blood pressure to be below 120 mm Hg systolic and 80 mm Hg diastolic.

However, blood pressure changes naturally is a fact that cardiologists explored while writing about blood-pressure variability in Nature in March 2013:

"Blood pressure is characterized by marked short-term fluctuations occurring within a 24-hour period (beat-to-beat, minute-to-minute, hour-to-hour, and day-to-night changes) and also by long-term fluctuations occurring over more prolonged periods of time (days, weeks, months, seasons, and even years)."

The guidelines state that for blood pressures above a figure of 115/75 mm Hg, every rise of 20/10 mm Hg doubles the risk of cardiovascular disease.

The average blood pressure for full-term infants:

·         Systolic 65–95 mmHg

·         Diastolic 30–60 mmHg

 5.  Disorders of Blood Pressure :--

          Disorders of blood pressure control include high blood pressure, low blood pressure, and blood pressure that shows excessive or maladaptive fluctuation.

5.1.  High blood pressure:

     Hypertension or high blood pressure is a chronic medical condition in which the blood pressure in the arteries is higher than it should be. This requires the heart to work harder than normal to circulate blood through the blood vessels. Hypertension can cause many problems, including heart attack, stroke, congestive heart failure, and kidney failure. To stay healthy, most people should try to keep their blood pressure below 140/90 mmHg.

Hypertension can often be fixed with changes in diet or lifestyle:

-      Lose weight if they are overweight or obese ; Exercise regularly ; Decrease the amount of salt they eat ; Limit the amount of alcohol they drink ; Eat a lot of fruits and vegetables

If lifestyle changes do not decrease a person's blood pressure, then the person may need medications. A doctor will choose which medications to use, based on what other medical problems the person has. Examples of medications that decrease blood pressure include:

-      Diuretics, which increase urination to get rid of extra fluid ; Beta blockers, which slow down the heart rate ; ACE inhibitors, which relax the arteries

5.2.  Low blood pressure:

     Low blood pressure is known as hypotension. This is a medical concern if it causes signs or symptoms, such as dizziness, fainting, or in extreme cases, circulatory shock.

Causes of low arterial pressure include:

-      Sepsis ; Hemorrhage – blood loss ; Cardiogenic shock ; Neurally mediated hypotension (or reflex syncope) ; Toxins including toxic doses of blood pressure medicine ; Hormonal abnormalities, such as Addison's disease ; Eating disorders, particularly anorexia nervosa and bulimia

If low blood pressure makes a person faint, the person could hurt themselves while falling. If a person's blood pressure is very low, the heart will be unable to pump blood and oxygen to important parts of the body. Every part of the body needs blood and oxygen to live. Without blood and oxygen, important parts of the body, like the heart and brain, can be damaged.

Doctors can treat hypotension by treating whatever is causing the low blood pressure. Sometimes, low blood pressure is caused by dehydration. This can be treated by having the patient eat more salt, drink more fluids, or (in serious cases) get fluids through a needle placed into a vein.

If low blood pressure is caused by medicines, doctors can change those medications to others that do not lower blood pressure as much. There are also medications that increase blood pressure. They work by making it harder for blood vessels to relax.

6.  Blood Pressure Measuring Devices :--

6.1.  Manual Sphygmomanometers :

     A sphygmomanometer, also known as a blood pressure meter, blood pressure monitor, or blood pressure gauge, is a device used to measure blood pressure, composed of an inflatable cuff to collapse and then release the artery under the cuff in a controlled manner, and a mercury or mechanical manometer to measure the pressure. It is always used in conjunction with a means to determine at what pressure blood flow is just starting, and at what pressure it is unimpeded. Manual sphygmomanometers are used in conjunction with a stethoscope.

A sphygmomanometer consists of an inflatable cuff, a measuring unit (the mercury manometer, or aneroid gauge), and a mechanism for inflation which may be a manually operated bulb and valve or a pump operated electrically.

6.2.  Digital Portable for Upper Arm with Automatic Inflation :

6.3.  Digital Portable for Wrist with Automatic Inflation :

6.4.  Digital Portable for Finger with Automatic Inflation :