But an update is in order. It is not that vitamin C does not do these things. Rather, it does more – much more.

It may very well help to prevent cancer, says the Committee on Diet, Nutrition, and Cancer (of the U.S.). The panel members were impressed enough with studies of vitamin C and Cancer to advise us to eat foods rich in vitamin C every day.

Scientists have found that cancers of the stomach and esophagus are less common among people who eat diets rich in vitamin C. In fact, year-round access to foods rich in vitamin C may be one explanation for the dramatic fall in stomach cancer rates in the case of the United States.

Stomach cancer was common in the United States at the turn of the 20th century, when some fruits and vegetables were available only seasonally. We now have year round access to these fruits and vegetables, and many are rich in vitamin C. And stomach cancer is no longer common. It does remain a major health problem in some parts of the world.

A few studies also tie vitamin C to lower risk of bladder and colon cancer. But there is not enough research yet to make a firm judgment about vitamin C’s  ability to protect against these two forms of cancer.

How Vitamin C Protects Us

We have a pretty good idea of how vitamin C works to prevent cancer. Substances in food called nitrites can turn into cancer-causing nitrosamines during cooking or digestion. Bacon, of course, has a particularly bad record;  nitrosamines have often been found in it after cooking.

Laboratory scientists know that nitrosamines can be created by letting certain chemicals come in contact with each other. yet when vitamin C is added to the chemical mixture that normally results in nitrosamines, fewer of them form. In some cases, vitamin C has completely blocked the formation of nitrosamines.

Can the same thing happen in our bodies? Studies around the globe suggest that the answer is yes.

In the U.S., a team of  researchers found that the chances of developing cancer of the esophagus went down as the amount of fruits and vegetables in the diet went up. Researchers also know that Americans and Western Europeans have fairly low rates of stomach cancer. These countries enjoy access to a variety of fruits and vegetables.

On the other hand, fruit and vegetable intake is low in some of the regions where stomach and esophageal cancer are rampant. Iranians living along the coast of the Caspian Sea, for instance, have alarming rates of esophageal cancer. Researchers sent to find out why noted that fruits and vegetables were almost absent from the diets of these people.

Another Role for Vitamin C

Scientists have known for decades that vitamin C can block the chemical reaction called oxidation. Oxidation is the process that causes food to become rancid. Substances that prevent oxidation are called antioxidants.

Until recently, no one realized that antioxidants might help protect against cancer. But they very well may. Scientists now believe that some chemicals cause cancer only if oxidized. By preventing oxidations, vitamin C may cut down on our exposure to cancer-causing chemicals.

The Recommendation and How to Meet It

“Eat fruits, vegetables…… daily, especially those high in vitamin C,” advises the Committee on Diet, Nutrition, and Cancer. This is going to be a popular recommendations. Almost everyone – from babies to adults – likes foods rich in vitamin C.

To follow the committee’s advice, take a look at the following chart. It rates foods as low, medium, or high in this vitamin.
How about animal foods? Animal foods are not listed because the supply less than 10 % of the vitamin C in our diet. Fruits and vegetables are the foods to depend on for this nutrient.

Vitamin C in Fruits and Vegetables

Adapted from the work of Committee on Diet, Nutrition, and Cancer, National Academy of Sciences, USA, 1989

( The Next Stories )

Herbal teas provide most of the blood types with an enormous advantage. Concoctions of herbs have been used for aeons to treat a host of illnesses, real and imagined. Today, they are widely available commercially and have been rightly restored to a place of honor in most homes.

Type O

Herbal teas can be used by type Os to shore up their strength against natural weakness. The primary emphasis for Type Os is on soothing the digestive and immune systems. Liquorice can soothe the stomach irritations that are common to Type Os. A liquorice preparation called DGL can be found in health food stores. It is safe to use because it doesn’t  contain component in raw liquorice that can raise blood pressure. Herbs such as peppermint, parsley, rose hips, and sarsaparilla all have a soothing effect. Alfalfa, aloe, burdock, and corn silk cause non-specific immune stimulation of Type O, which can exacerbate immune diseases.

Type  A

While the Type O system needs to be soothed, the Type A system needs to be revved up. The most outstanding health risk factors for Type As are related to their sluggish immune system. Aloe, alfalfa, burdock, and echinacea are immune system boosters. Green tea has a powerful antioxidant effect on the digestive tract, providing protection against cancer. Hawthorn is a cardiovascular tonic. Slippery elm, gentian, and ginger increase stomach-acid secretion. Chamomile and valerian root are exelent relaxants for the Type A system.

Type B

There are number of herbal teas that are highly beneficial for Type Bs. Ginger warms and peppermint soothes. Ginseng has a positive effect on the nervous system. It has a stimulant effect, so be sure to drink it early in the day. Liquorice is excellent for Type Bs. It contains antiviral properties that work to reduce the Type B susceptibility to autoimmune diseases. Also, many Type Bs experience a drop in blood sugar levels after meals (hypoglycemia), and liquorice helps regulate blood-sugar levels. It is discovered that liquorice is a fairly powerful elixir for those suffering from chronic fatigue syndrome. However, a caution applies: since it can raise blood pressure, never consume liquorice in supplements or liquorice root without consultating your doctor.

Type AB

Herbal teas should be employed by Type ABs to rev up the immune system and build protection against cardiovascular disease and cancer. Alfalfa, burdock, chamomile, and echinacea are immune-system boosters. Hawthorn and liquorice are recommended for cardiovascular health. Green tea has enormous cancer-inhibiting properties and a positive effect on the immune system. Dandelion, burdock root, and strawberry leaf teas aid the absorption of iron and prevent anemia in Type AB.

Reference:

• Cook Right for Your Type, Dr. Peter J. D’Adamo & Catherine Whitney, Century, Random House, London, 2001.

The amount of sleep needed varies mostly according to age, but everyone should have enough awaken rested and refreshed.

• the normal adult requires 6.5  to  8 hours of sleep
• the aged, 6 hours;
• children of 2-3 yers old, 12-13 hours;
• infants, almost all of the time.

For person who tire easily, an afternoon nap of about an hour is helpful. Coffee or tea drunk late at night often causes sleeplessness. The habit of taking sleeping pills is bad, as they depress vital functions and produce dependence upon them.

10 Health Benefits of  Sleep

Sleep, we all love it, especially when you wake up from a great night’s sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

1. Sleep Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. Sleep May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.  Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.

4. Sleep Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

Inflammation is an immune reaction on a cellular level to an irritant. Inflammation can show up on our skin in the form of puffiness, wrinkles, enlarged pores, sagging, blotchiness, and reddening of the skin.

Inflammation can be caused by an infection or allergy. However, much inflammation is caused by lifestyle factors that we can control or mediate.

Here are some simple anti-inflammatory measures to help your skin stay young:

1. Eat an Anti-Inflammatory Diet.  Eliminate simple sugars and processed foods, while concentrating on healthy fats. These include those found in olive oil, cold water fish and nuts. Make sure you get plenty of colorful fruits and vegetables.
2. Reduce Stress and Practice Breathing. Practice the relaxation response several times a day in order to reduce levels of cortisol, a stress hormone which accelerates aging.
3. Take Supplements.  Taking vitamin and mineral supplements that contain  antioxidants like vitamins C and E and alpha lipoic acid can help combat the inflammatory damage wrought by free radicals in the body.
4. Exercise.  Getting 30-45 minutes of moderate-intensity aerobic exercise five or more times per week may help reduce inflammation.
5. Use Beauty Products with Anti-Inflammatory Properties. These include topical preparations with coenzyme Q-10, or vitamins E or C; these ingredients help block free-radical damage. In addition, skin products that contain mushroom extract, ginger, ginseng and/or alpha lipoic acid may reduce inflammation and protect cell structures.
6. Get Enough Sleep.  The National Sleep Foundation maintains that 8 hours of sleep is optimal for healthy adults. Make sleep a priority and you will feel and look better.

5. Sleep Makes You More Alert

Of course, a good night’s sleep makes you feel energized and alert the next  day. Being engaged and active not  only feels great, it increases your chances for another good night’s sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You’ll sleep better the next night and increase you daily energy level.

6. Sleep Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. Sleep May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or  losing weight, don’t forget to pay attention to getting a good night’s sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Sleep May Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Sleep Helps the Body Make Repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

Reference:

1. “Fishbein’s Medical and Health Encyclopedia“, HS Suttman CO., INC, CT., 1982
2. www.wikipedia.org

Coffee provides more than just a morning jolt; that steaming cup of java or mandheling  is also the number one source of antioxidants in some countries and,  particularly, in the U.S. diet, according to a new study by researchers at the University of Scranton (Pa.). Their study was described at the 230th national meeting of the American Chemical Society, the world’s largest scientific society.

“Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close,” says study leader Joe Vinson, Ph.D., a chemistry professor at the university. Although fruits and vegetables are generally promoted as good sources of antioxidants, the new finding is surprising because it represents the first time that coffee has been shown to be the primary source from which most Americans get their antioxidants, Vinson says. Both caffeinated and decaf versions appear to provide similar antioxidant levels, he adds.

He cautions that high antioxidant levels in foods and beverages don’t necessarily translate into levels found in the body. The potential health benefits of these antioxidants ultimately depends on how they are absorbed and utilized in the body, a process that is still poorly understood, says Vinson, whose study was primarily funded by the American Cocoa Research Institute.

The news follows a growing number of reports touting the potential health benefits of drinking coffee. It also comes at an appropriate time: Coffee consumption is on the rise in the United States and over half of Americans drink it everyday, according to the National Coffee Association.

Antioxidants in general have been linked to a number of potential health benefits, including protection against heart disease and cancer. For the current study, Vinson and his associates analyzed the antioxidant content of more than 100 different food items, including vegetables, fruits, nuts, spices, oils and common beverages. The data was compared to an existing U.S. Department of Agriculture database on the contribution of each type of food item to the average estimated U.S. per capita consumption.

Coffee came out on top, on the combined basis of both antioxidants per serving size and frequency of consumption, Vinson says. Java easily outranked such popular antioxidant sources as tea, milk, chocolate and cranberries, he says. Of all the foods and beverages studied, dates actually have the most antioxidants of all based solely on serving size, according to Vinson. But since dates are not consumed at anywhere near the level of coffee, the blue ribbon goes to our favorite morning pick-me-up as the number one source of antioxidants, he says.

Besides keeping you alert and awake, coffee has been linked to an increasing number of potential health benefits, including protection against liver and colon cancer, type 2 diabetes, and Parkinson’s disease, according to some recently published studies. But there’s also a downside: Java can make you jittery and cause stomach pains, while some studies have tied it to elevated blood pressure and heart rates. More research is needed, particularly human studies, to firmly establish its health benefits, Vinson says.

While the findings would seem to encourage people to go out and drink more coffee, Vinson emphasizes moderation. “One to two cups a day appear to be beneficial,” he says. If you don’t like coffee, consider drinking black tea, which is the second most consumed antioxidant source in the U.S. diet, Vinson says. Bananas, dry beans and corn placed third, fourth and fifth, respectively.

But don’t forget about fresh fruits and veggies, the researcher cautions. “Unfortunately, consumers are still not eating enough fruits and vegetables, which are better for you from an overall nutritional point of view due to their higher content of vitamins, minerals and fiber,” Vinson says. Dates, cranberries and red grapes are among the top fruits for antioxidants on the basis of concentration (antioxidants per serving size), he says.

However, it is best for you to consider the science of the blood type diet in which it mentions that coffee is beneficial for those whose blood type A, B and AB. For Type ABs, it’s better to drink only  one cup of arabica coffee a day.  For Type Os, coffee increases already high stomach-acid levels they owned, so it is best if it is eliminated all together. Actually,  some Type Os already had good adaption to coffee and they have no problem with drinking coffee, but still with limited dosage of one cup of  arabica a day.