Health Facts - Parsipanny Dental Care

Monthly Health Facts

A recent article in the journal of clincial periodontology came up with the following astonishing facts:

            11,600,000 bacteria on the surface of your tongue
            5, 191,000 bacteria on the surface of your gums
            2, 873,000 bacteria on the sides of your tongues
            1,166,000 bacteria on the sides of your cheeks
            1,025,000 bacteria on the roof of your mouth

What does this mean? You have to brush more than your teeth if you want a clean, non smelling mouth..

Add at least six of these powerfoods to your diet each day. So they say to have the “absdietpower”
A-almonds and other nuts
B-beans and other legumes
S-spinach and other green vegetables
D-diary
I-instnt oatmeal
E-eggs
T-turkey
P-peanut butter
O-olive oil
W-whole grains
E-extra protein powder-whey
R-raspberries

It is best to warm up your body before getting into the intense part of your cardio or weight lifting program you can do a circuit of jumping jacks, squats, lunges, rows, and pushups-a few reps of each then a light weight warm up of reps at 50 percent, then 65 percent before going to 100 percent.

Canadian researchers found that creatine strenghtens your skeleton-use 1 gram of creatine for every 22 pounds of body weight taken immediately before a workout-3 days a week

Greek researchers found that olive oil extracted a great deal of lycopene from tomatoes while cooking. To make a quick sauce: take cherry tomatoes, garlic, and olive oil-heat and add your own spices-place over fish or pasta.

According to the University of Buffalo, men with the highest fitness levels are three times less likely to die of cancer. Exercise seems to help disarm the free radicals that cause DNA damage that leads to cancer.

An Israeli study using adhesive patches made of citrus oil and magnesium salts heal canker sores four times faster than over the counter numbing gels-try canker cover, the product used in the study

You add 14 years to your life if you eat 5 servings of produce a day, exercise regularly, and drink alcohol in moderation

National cancer institute researchers found that eating fruit may prevent colorectal polyps

Some of the best foods we are not eating:

Beets-have folate and betaine-lowers homocysteine, an inflammatory compound that can damage your arteries and increase you risk of heart disease. Eat uncooked-shredded on your salad
Cabbage-contains sulforaphane-increases body production of enzymes that disarm cell damaging free radicals reducing your risk of cancer
Guava-has the highest level of lycopene-an antioxidant that fights prostate cancer
Swiss chard-has lutein and zeaxanthin-these are plant chemicals known as carotenoids. Protects your retinas from the damage of aging
Cinnamon-controls blood sugar, decreases triglycerides and LDL cholesterol.
Purslane-a broad leaf weed-has the highest amount of omega 3 fats of any edible plant. Also has 10 to 20 times more melatonin of any edible plant-may inhibit cancer growth
Pomegranate juice-drink 2 ounces a day for a year and possibly see your systolic blood pressure drop 21 percent and improve the blood flow to your heart
Goji berries-used in Tibet for over 1700 years as a medicinal food-has one of the highest antioxidant ratings of any fruit
Dried plums-contain neochlorogenic and chlorogenic acids-antioxidants that are effective at combating superoxide anion radicals. These radicals cause damage to our cells. Thought to be one of the primary causes of cancer.
Pumpkin sees-contain magnesium-those men with the highest levels of magnesium have a 40 percent lower risk of early death than those with the lowest levels.

If you have joint pain see if your physician thinks that voltaren gel may be effective for you. The gel is applied and absorbed where it is needed. There is no need to take a pill that may affect your gitract

Shocking!! When you flush a toilet, fecal pathogens can splash out of the bowl and settle on nearby surfaces and you. Your best defense is to close the lid when flushing.

Fight Age with Muscle
We lose muscle as we age. This is called Sarcopenia. From the age of 25 to 50 men loose 1/5 of a pound of muscle per year. After this like a snowball going downhill men loose a pound per year. This loss of muscle mass is replaced by fat! Running, biking, swimming while great for aerobic exercise are not near enough for muscle building. What is needed is weight resistance training. The loss of muscle mass is now linked to:

declines in the immune system
onset of heart disease and diabetes
weaker bones
stiffer joints
slumping posture

We know that the more muscle mass the higher metabolic rate. The more muscle the more calories we burn at rest.

I often get asked about what foods are safe to eat. This means “what foods do not promote cavity formation”?

The good: oranges, kiwis, strawberries, peppers, sweet potatoes, milk, yogurt, cheese, raw carrots, celery, green beans, sesame, sunflower and pumpkin seeds and nuts.

The bad: gummy candy, caramel, taffy, carbonated drinks, fruit drinks, most gums, raisins, potato chips, hard candy, honey, white breads, sugar, pasta.

Be aware: limit contact time of any fruit. This means do not take little bites all day long-chew and finish in a relatively short time. Remember fruits have natural sugars that are decay causing.

What is the smartest way to beat a cold? The simple answer according to the University of Virginia medical school is “take over the counter pain relievers and antihistamines”. This is used to fight the response to the aching muscles and runny nose. Most symptoms come from your body’s inflammatory response to the cold virus.

The best sports drink may come from a cow. So says a British study. Men who drank 2 percent milk, versus water or Powerade were found to remain hydrated 4 times longer. It seems milk contains higher levels of sodium and potassium.

Canadian scientists found that cranberry juice (two-8 ounce glasses daily) had a major impact on levels of oxidized LDL cholesterol. It seems after 3 months there was a reduction of 21 percent. These particles are smaller, stickier and more likely to clog your arteries. Cranberries have a high level of antioxidants!

Some important components of foods:

Spinach-contains Neoxanthin. Benefit: protects the prostate gland
Purple cabbage-contains Sulforaphane. Benefit: fights cancer
Swiss chard-contains Lutein and Zeaxanthin. Benefit: preserves vision
Mustard greens-contains vitamin e. Benefit: blocks UV rays
Onions-contains Quercetin. Benefit: boosts immunity
Fennel-contains Anethol. Benefit: reduces inflammation
Parsnips-contains folic acid: benefit: strengthens bones

Barry Spears,PH.D suggests taking 2.5 g a day of fish oil. It seems that if mental sharpness is something you want the essential fatty acid EPA and DHA bolster communication among brain cells.

Whole grain cereals strengthen the body’s immune system according to the University of Reading in the UK. After 6 weeks of eating a bowl per day, they saw an increase in the level of Bifidobacteria and Lactobacilli. These are healthy bacteria that boost immunity and guard against gastrointestinal disorders.

An all day sugar solution according to a Swedish study is to eat barley for breakfast. By doing so, the rest of your meals will be less fattening. If seems that the grain cuts the blood sugar response by 44 percent at lunch and 14 percent at dinner. The less your sugar spikes the less fat the body will store. Homegrownharvest.com has pearl barley.

In a University of Kentucky study, 63 men lost 100 lbs in 10 months by drinking a protein shake in place of a meal daily. The components were:

one cup of skim milk-calcium may help speed fat loss
2 tbsp of ground flaxseed-sold fiber –may rev your fat burners
1 tbsp of reduced fat peanut butter-reduces hunger for two hours
1/2 cup of frozen blueberries-adds sweetness, antioxidants, fiber, and essential Vitamins
1 scoop of 100 percent whey powder-protein to help maintain muscle mass and increase satiety

It appears that grass raised beef has a ratio of the healthy omega-3 fats to the less healthy omega-6 fats similar to fish. This is according to the European Journal of Clinical Nutrition. The best ration is 1:2, pasture raised beef is 1:3, and commodity beef is 1:20.

A Penn State University study states that eating a soup appetizer cuts calorie intake by 20 percent. They found that men ate an average of 135 fewer calories when they started their meal with a 150 calorie serving (1 ¼ cups) of a broth based vegetable soup. Eating soup forces you to slow down, allowing your body to recognize that it is becoming full before moving to a second course.

Harvard researchers found that eating less salt may prevent heart disease. In a study of 3000 people, scientists asked ½ of them to cut their daily salt intake by a half a teaspoon-1150 mg of sodium for 2 years. Fifteen years later the lower salt group had 30 percent lower risk of heart disease. High sodium intake may hardentarteries-be aware. I hardly add an salt-just a sprinkle of kosher salt or sea salt.

52 percent reduction in a prostate cancer risk if you drink 4 to 7 glasses of red wine a week - so says people at the Fred Hutchinson cancer center

It seems flavonols - in onions, apples, and other high flavonol foods (according to German researchers) reduces the risk of developing pancreatic cancer. These foods have compounds of quercetin, kaempferol and myricetin.

Penn State University- “3” the number of servings in one actual restaurant portion

Vitamin d - Wake Forrest researchers discovered that vitamin d may be the key to strength, speed, and balance. In a study of older people those with the lowest level of the vitamin were 10 percent weaker, slower and wobblier. Harvard researchers indicate you need 1,000 iu per day.

Shelled hemp seeds - carry high quality protein, 6 gms. per tablespoon and contain heart healthy alpha-linoleic acid-enjoy straight from the bag or sprinkle on salads.

Krill oil - made from crustaceans similar to shrimp-is an effective pain killer. In a study, scientists gave arthritis sufferers a daily dose of 300 mg of the oil for 30 days. The result - 30 percent had less pain and stiffness. Additionally, levels of c-reactive protein (a marker for heart damaging inflammation) also decreased by 30 percent.

Skin damage - seems that cigarettes double the number of wrinkles on your body versus non smokers. The possible cause is damage to the skin’s collagen - second hand smoke is just as damaging.

80 the average age a man with diabetes will live to versus 70 for a healthy man - archives of internal medicine.

A bout with influenza can stop your heart. Research has found that there is a 33 percent spike in fatal heart attacks during flu season. According to the Texas heart institute when you are hit with the flu your white blood cells release flu destroying enzymes that can also inflame and damage the coronary arteries. As the artery walls heal, a clot can form. If you are in the high risk group - get a flu shot.

Bacteria Exist Everywhere And We Are Seeing A Horrific Amount In Our Food Supply.

Wash All Fruit And Vegetables Before Eating Or Cooking
Wash All Surfaces With A Mild Solution Of Sodium Hypochlorite (Bleach)-Especially After Chicken Has Been Present
Cook Meat Thoroughly At The Correct Temperature
know where your fish comes from-60% of all fish is now imported. A tremendous amount contain carcinogens
Only 1 Percent Of All Food Is Inspected
Support Your Local Farm Markets
1. The Average Distance Food Is Shipped Is 1500 Miles.

Eating watermelon could help your heart. Scientists found people who drank six 8 ounce cups of watermelon juice daily for 6 weeks experienced a 22 percent increase in arginine levels. This amino acid boosts bloodflow to your heart. Watermelon contains citruline, a nutrient your body converts to arginine. Sundia makes watermelon juice.

It seems drinking skim milk after a weight work out experience a greater amount of muscle growth than drinking a soy beverage. Apparently the thinking is the proteins from milk digest more slowly delivering a smaller but steadier dose of nutrients to your muscles for a longer time frame.

Unfiltered apples juice contains four times more antioxidants than clear. So says polish scientists.

Acai Berries
The journal of agricultural and food chemistry found that these amazonia palm tree berries have higher levels of antioxidants thatn pomegranates or blueberries. I get mine from the amazon café and make shakes with skim milk and protein powder. Another mix is unfiltered apples juice and fresh fruit-quite yummy!

According to belgian researchers staying distracted while running helps you exercise 20 percent longer. It certainly works for me-must connect to the ipod or the work out is not nearly as intense.

In a canadian study hmb (beta hydoxy-beta-methybutyrate), taken for 5 weeks, 3 gms per day-double the cardiovascular gains of the placebo group. These were for people new to exercising.

American College Of Gastroenterology: 68% Reduction In Colon Cancer Risk From Drinking 3 Glasses Of Red Wine A Week.

Quercetin-an antioxidant found in fruit-may boost your immune system. Appalachian state university researchers gave 20 hard training cyclists 1000mgs of quercetin or a placebo per day for 5 weeks. The results: of the quercetin group only 5 percent developed a respitory tract infection while the placebo group had 45% become sick. It appears that quercetin latches onto viruses and prevents them from spreading to other cells.