Disease Prevention Articles

Savory Salmon: The Secret to Improving Your Health and Avoiding Disease

Whether you're a fish fan or not taking advantage of salmon is worth a try due to its many health benefits. Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat. In a nutshell, eating a regular diet of salmon can improve cardiovascular health, muscle and tissue development, and eye care. It can also help reduce the risk of many diseases, like type II diabetes, heart disease and stroke.

According to Organicfacts.net salmon is a species of fish that is found in fresh and salt water. Because salmon is chock full of protein, it contains sufficient amounts of every essential amino acid required by our bodies for growth and the upkeep of muscle tissue. These proteins also help our bodies to maintain a healthy metabolism, playing a key role in weight loss.

Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat. It is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish. Positivehealthsteps.com also says that salmon is a healthy choice compared to other meats. Compared to salmon's 183 calories, beef steak contains about 275 calories, lamb chops contain about 360 calories and pork chops about 320.

Salmon can be prepared in a variety of quick and easy ways. Steaming preserves its flavor and keeps the flesh nice and moist. Pan frying or barbecuing with a light coating of olive oil is another great way to serve and you can also poach or bake Salmon. Whatever method you choose, follow these guidelines to ensure your salmon is fully cooked, yet retains the delicate flavor and texture of the fish.

Measure the Salmon at its thickest part For every inch or 2.5 cm of thickness, cook at high heat for 2 minutes Add 5 minutes to the total cooking time if the Salmon is being prepared in a heavy sauce or is wrapped in foil.

Overall, you would be hard pressed to find a healthier fish , and a tastier one, too!

Straight From the Headlines: Get Off the Couch and Stay out of the Doctor's Office

A recent study conducted in Wisconsin and reported on Maxnewshealth.com, states that people who are couch potatoes are twice as likely to catch a cold and a third likelier to suffer bad or extreme symptoms compared to those who are healthy and fit.

According to the study, people who were considered fit or who exercised at least five days a week had between 4.4 and 4.9 “cold days” on average. Those who were moderately fit or who exercised one to four days per week had between 4.9 and 5.5 “cold days” on average. Those who were not fit and exercised one day a week or not at all had between 8.2 and 8.6 “cold days” on average.

Getting exercise unleashes a rise in immune defenses, helping to prepare our bodies to fight viruses and colds. Therefore, those who were fit or moderately fit had increased immune systems resulting in less “cold days” on average compared to the couch potato.

Furthermore, according to Getbetterhealth.com, about 60 percent of adults in the U.S. are not getting the exercise they need resulting in side effects even more sobering than the common cold.

If your idea of exercise is working out your TV remote reflexes then take a look at these statistics:

Physical inactivity increases the risk of heart disease and stroke by 50 percent.

Sedentary people have a 35 percent greater risk of developing high blood pressure than do physically active people.

Inactivity is one of the four major risk factors for heart disease, on par with smoking, unhealthy cholesterol, and high blood pressure.

If you're still undecided, Getbetterhealth.com outlines a few heart-health benefits of getting off the couch and getting your heart beating. Here are a few:

For each hour you spend walking, you can gain two hours of life expectancy.

More than half of the participants in a study who jogged two miles a day were able to stop taking blood pressure medication.

Taking a brisk one-hour walk, five days a week can cut your risk for stroke in half.

People with an active lifestyle have a 45 percent lower risk of developing heart disease than sedentary people.

To avoid becoming a full-blown couch potato and having to endure the unhealthy risks associated with lack of exercise it is advised that people exercise for at least 30 minutes a day, five days a week. If you find it difficult to find 30 minutes a day to get your heart pumping try breaking it up into two or three 10-15 minute sessions.

Not Just for Decorating: The Healing Power of Pumpkins

Every year as the month of October rolls around, you will usually see an array of pumpkins used to decorate homes in anticipation of Halloween. Regardless of if they are carved jack-o-lantern style or are used to create a scrumptious pumpkin pie, the pumpkin has so much to offer.

According to Hubpages.com, the pumpkin is a member of the Cucurbita family which also consists of squash and cucumbers. Pumpkins are also considered a fruit due to the fact that it has seeds. In fact its name was even derived from the Greek word “pepon” meaning large melon.

Natives used pumpkins for a variety of functions including healing. Certain tribes used pumpkin seeds to help heal wounds. In addition, pumpkin seed oil was used to treat burns and wounds and was also used as a medicine for kidney support. They were also recommended for removing freckles and curing snake bites. Modern folk healers even believe the pumpkin to be beneficial in ridding the body of intestinal worms and also believe that the ground stem of the pumpkin brewed into a tea may help ease women during their menstrual cycle.

Regardless of if they can truly make freckles disappear or ease cramps, pumpkins do contain a variety of phenomenal nutritional aspects. They are made up of 90 percent water and are antioxidant rich. Here are some of the wonderful antioxidants that pumpkins provide:

Beta Carotene- Indicated by their bright orange color, pumpkins are a great source of the important antioxidant, beta carotene. Research has indicated that diets rich in beta carotene may reduce the risk of developing certain types of cancer and protects against heart disease. It also prevents some degenerative aspects of aging.

Potassium- Studies show people who have a potassium rich diet lower the risk for hypertension. Other potassium rich foods include bananas, broccoli, avocados, pomegranate and many others.

Zinc- Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.

Fiber- Diets rich in fiber may prevent cancer, heart disease and other serious ailments.

Pumpkin seeds have also been linked to a healthy prostate. The protective compounds present within the seed of the pumpkin, called phytosterols, may be responsible for shrinking the prostate. They also contain chemicals that may prevent some transformation of testosterone into dihydrotestosterone (DHT). High levels of DHT are associated with enlarged prostate.

There are also plenty of yummy and healthy options available to you when cooking pumpkins. According to Bellaonline.com, pumpkins have a rich flavor, are highly nutritious and have a long storage capability. If you plan to cook with your pumpkin and not just carve it up for the front porch, choose a “pie pumpkin” or a “sweet pumpkin.” These pumpkins are generally smaller than jack o-lantern pumpkins, their flesh is sweeter and they contain less water. Also choose pumpkins without blemishes or soft spots for the best and healthiest pumpkins.

In addition to pumpkin pie, this versatile fruit can be used in a myriad of other delectable recipes including bread, muffins, soups, stew and side dishes. Pumpkins and most other varieties of winter squash can be used interchangeably in recipes. Use pumpkins in recipes calling for squash or even sweet potatoes.

Having Low Cholesterol Can Ward Off Prostate Cancer

According to a recent report put out by MSNBC.com new studies show that many men may be able to lower their risk of acquiring the most aggressive form of prostate cancer if they keep their cholesterol levels in a healthy range.

The report states that men whose cholesterol was under 200 had less than half the risk of developing high-grade prostate tumors compared to men with high cholesterol. This information comes from about 6,000 men who participated in a federal cancer prevention study.

While having high cholesterol is typically a consequence of aging, young people are not in the clear either. Luckily there are preventive measures that anyone can do to help lower their cholesterol levels.

In fact, with simple lifestyle modifications -- and, if necessary, drug therapy -- people often see significant reductions in cholesterol within six weeks.

There are four basic ways to help maintain a healthy cholesterol level:

1. Eat a Healthy Diet- One of the first things to do when trying to lower cholesterol is to take in less saturated fat and eat more smart fats. Try substituting canola oil or olive oil for vegetable oil, butter, margarine and substitute meat for fish. Fruits and vegetables, including whole grains, are good sources of heart-healthy antioxidants but also cholesterol-lowering dietary fiber.

2. Exercise- In addition to lowering LDL or bad cholesterol, regular physical activity can raise HDL or good cholesterol by up to 10%. Even more benefits can be acquired with moderate exercise. Try getting a pedometer and aim for 10,000 steps a day. And try to at least fit in a regimen of brisk walking at least five days a week.

3. Quit Smoking- Smoking lowers levels of HDL or good cholesterol and is a major risk factor for heart disease. So if you haven't already, try to stop this unhealthy habit.

4. Consider Medication- According to WebMD lifestyle modifications are important, but the benefits of medication, when appropriate, should also be considered. Several types of cholesterol-lowering medication are available, including niacin, bile acid resins, and fibrates. But statins are the treatment of choice for most individuals and can lower LDL cholesterol by 20% to 50%.

Some people will need to implement only one of these, while others may require a combination of these tips to help regulate their cholesterol.