Weekly
Health Tips for the month of June
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June 6, 2004- Clear as Day
If you want to see clearly for years to come, don't forget your shades.
Research suggests that age-related macular degeneration, an eye
condition that can lead to blindness, will grow more common in
populations where the average life span is increasing. However, you can
help safeguard your eyes against macular degeneration by wearing shades
when in the sun.
In addition to wearing sunglasses outside, another way to reduce your
risk of macular degeneration is to eat foods rich in lutein and
zeaxanthin, such as leafy greens and corn, and foods rich in beta
carotene, such as mango and cantaloupe. These nutrients are beneficial
to eye health. When choosing sunglasses, be sure yours are designed to
filter out harmful ultra violet rays. If you are uncertain what to look
for in a pair of sunglasses, ask your optometrist or optician for
advice. More research into the impact of nutrition and light exposure
on macular degeneration risk is needed to establish a strong connection.
Source: Nutrition Journal, ©2004
June 13, 2004- Somewhere in the Middle
The right amount of vitamin D may help promote prostate health.
Getting too much or too little vitamin D appears to put prostate health
at risk. In a study, men who got the least amount of vitamin D had a
higher risk of prostate cancer compared to men who consumed average
amounts. Men who got excessive vitamin D had a higher risk, too. Strike
a happy medium with about 400 IU per day.
Vitamin D's main function is to support musculoskeletal health. It aids
in the absorption of calcium, a bone-building mineral. Several studies
have indicated that vitamin D also may help to reduce the risk of
certain types of cancers. Food sources of vitamin D include fortified
milk, eggs, and Atlantic cod; however, most people need a supplement to
get the optimal amount.
Getting 400 IU of vitamin D and 1,200 milligrams of calcium per day can help make make strong bones.
June 20, 2004- A Smart Mineral
Eating high-calcium foods may be an easy way to avoid painful kidney stones.
Studies have shown that diets high in certain nutrients, such as
calcium, actually prevent the formation of kidney stones. Dairy
products are one of the best sources of dietary calcium. Choose low-fat
dairy products to reduce saturated fat intake. Non-dairy sources of
calcium include soymilk, kale, spinach, and canned pink salmon.
Consuming 1,200 to 1,500 milligrams of calcium per day for optimum
benefits. If you don't get enough calcium in your diet, try
adding a calcium supplement to your routine. Choose one that also
contains vitamin D, which aids in the absorption of calcium. For
optimal calcium absorption, split your calcium intake into two
600-milligram doses taken 8 to 12 hours apart.
Source: Archives of Internal Medicine, ©2004
June 27, 2004- Diabetes Deterrent
Nibbling on some sunflower seeds may help you ward off type 2 diabetes.
Recent research revealed a correlation between diets highest in the
antioxidant vitamin E and a reduced risk of type 2 diabetes. Sunflower
seeds are a good source of vitamin E. However, most people need a
supplement to get the optimum daily amount of this nutrient.
Getting 400 IU of vitamin E is essential for arterial health. It helps
to keep LDL (bad) cholesterol from sticking to artery walls and causing
blockages. It also acts as a blood thinner, helping to reduce the risk
of clots. Food sources of vitamin E include almonds, sweet potatoes,
sunflower seeds, and fortified breakfast cereals, such as fortified
bran flakes.
Source: Diabetes Care, ©2004
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