What women eat during pregnancy can modulate risk of ADHD in children

According to a new study, the risk of children  developing attention deficit hyperactivity disorder (ADHD) symptoms can be modulated by  mother’s diet during  while they are pregnant. The study,  had examined samples of umbilical cord plasma to calculate the levels of omega-6 and omega-3 which tend to reach the foetus. According to statistics, a higher omega-6: omega-3 ratio can be linked  to a higher risk of the ADHD symptoms at the age of 7.

Omega-6 and omega-3 can be termed as the  long-chain polyunsaturated fatty acids which have  a crucial role in the function and architecture of the central nervous system, mainly in the later stages of gestation.

These two fatty acids compete for incorporation into cell membranes and are primarily obtained through diet. Since omega-6 and omega-3 have opposing physiological functions, the former promotes systemic pro-inflammatory states, while the latter promotes anti-inflammatory states, a balanced intake of these two fatty acids is important. Previous research had shown that children with ADHD symptoms have a higher omega-6: omega-3 ratio.

The authors studied data from 600 children living in four Spanish regions (Asturias, Basque Country, Catalonia, and Valencia) who are participating in the INMA Project. They analysed umbilical cord plasma samples and data from questionnaires completed by the children`s mothers. The ADHD symptoms were assessed using two standard questionnaires: the first completed by the children`s teachers at the age of four years, and the second by their parents at the age of seven years.

The results showed that, at the age of seven years, the number of ADHD symptoms increased by 13 per cent per each unit increase in the omega-6: omega-3 ratio in umbilical cord plasma. The study analysed the number of symptoms in the children who met the diagnostic criteria for the ADHD (minimum six symptoms) and also in the children with a smaller number of ADHD symptoms. The ratio of the two fatty acids was associated with the number of the ADHD symptoms present but not with the diagnosis of the disorder, and only in the assessment carried out at seven years of age.

The authors suggest that the assessment carried out at four years of age may have been affected by a measurement error because the ADHD symptoms reported at early ages may be caused by a neurodevelopmental delay falling within the normal range.”Our findings are in line with previous studies that established a relationship between the omega-6: omega-3 ratio in mothers and various early neurodevelopmental outcomes,” commented a researcher and lead author of the study.

“Although the association was not clinically significant, our findings are important at the level of the population as a whole,” noted the author.”If a large proportion of the population is exposed to a high omega-6: omega-3 ratio, the distribution for the ADHD symptom scores would likely move to the right and the prevalence of extreme values would increase, leading to a negative impact on the community`s health costs and productivity,” he added.

“This study adds more evidence to the growing body of research on the importance of maternal diet during pregnancy,” commented the co-author of the study.”The nutrient supply during the earliest stages of life is essential in that it programs the structure and function of the organs, and this programming, in turn, has an impact on health at every stage of life. As the brain takes a long time to develop, it is particularly vulnerable to misprogramming. Alterations of this sort could, therefore, lead to neurodevelopmental disorders.”

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Ways To Boost Bone Strength And Maintain Healthy Bones

To have healthy bones is very important, to maintain balance, to be able to stand erect and for our legs to bear our weight ! Weak bones can lead to more fractures, osteoporosis.

It is important to build strong bones before you get to a certain age, especially if you are a woman. While aging is associated with a normal loss of bone density, there are many preventable factors to consider. Here are a few tips you can follow to boost your bone health.

1. Increase your intake of calcium and vitamin D
Calcium plays a primary role in boosting bone strength, by building it and slowing down bone loss. But you also need to get enough vitamin D, the nutrient responsible for transporting the calcium.
For a healthy adult, the daily recommended calcium intake is 1,000 milligrams while those over the age of 50 should aim for 1,200 milligrams. While most people link vitamin D to sun exposure, it can also be found in milk, fortified breakfast cereals, and eggs.

2. Don't just walk, take up strength exercises
While more and more people are taking up aerobic activity, studies showed strength exercises are not being prioritized enough. An activity like walking could improve heart health, but can't singlehandedly strengthen your muscles and bones.
Strengthening activities like tennis, dancing, jumping rope, hiking, stair climbing and training with weights are what can help in boosting muscle and bone health.

3. Maintain a healthy body weight
Studies have shown bone health may suffer when one is underweight and even when one is overweight. It is known underweight individuals, particularly women, are prone to poor bone mineral density. In fact, even the act of losing weight during middle age is linked to an impact on bone density.
In a study of obese adolescents, researchers found their excess fat triggered inflammation which contributed toward the weakening of the bones. Furthermore, levels of the growth hormone (which plays an important role in bone health) were measured and found to be lower in the obese adolescents.

4. Quit smoking
Smoking can accelerate the rate of bone loss, especially in adolescents and postmenopausal women. 
"Nicotine and toxins in cigarettes affect bone health from many angles," noted Dr. Primal Kaur, an osteoporosis specialist at Temple University Health System in Philadelphia. "Research also suggests that smoking impedes the hormone calcitonin, which helps build bones — so that hormone can't do its job."
But if you are a smoker, there is a silver lining. In their tobacco-free initiative, the World Health Organization noted this risk was lower in former smokers, which means it is never too late to quit the habit.  

5. Make sure you are getting enough shuteye
Poor sleep can have damaging effects on various parts of your body, and that includes your bones. Adults should generally aim for seven to nine hours of sleep every night. One study found bone was broken down more than it was replaced in participants who only slept for a little over five-and-a-half hours.
"This altered bone balance creates a potential bone loss window that could lead to osteoporosis and bone fractures," said lead investigator.

Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily .
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Here are 10 natural ways to build healthy bones.

1. Eat Lots of Vegetables

Vegetables are great for your bones, as they give us a variety of minerals, vitamins along with fibre.
They're one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C's antioxidant effects may protect bone cells from damage.
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults .
Eating lots of vegetables has also been found to benefit older women.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them.
One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone .
In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover .

2. Do Strength Training and Weight-Bearing Exercises

Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth .
In addition, it can be extremely beneficial for preventing bone loss in older adults.
Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation.
However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months .
Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer .
One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip.

3. Consume Enough Protein

Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown .
However, concerns have also been raised that high protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn't occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake.
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein .
In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body.
What's more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.
In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day.

4. Eat High-Calcium Foods Throughout the Day

 Calcium is the most important mineral for bone health, and it's the main mineral found in your bones. Because old bone cells are constantly broken down and replaced by new ones, it's important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg .
However, the amount of calcium your body actually absorbs can vary greatly.
Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Therefore, it's best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal.
It's also best to get calcium from foods rather than supplements.
A recent 10-year study of 1,567 people found that although high calcium intake from foods decreased the risk of heart disease overall, those who took calcium supplements had a 22% greater risk of heart disease.

5. Get Plenty of Vitamin D and Vitamin K

Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases .
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough .
Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide .
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
Vitamin k2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 .
Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women.
In a study of women 50–65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months .
However, another 12-month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto .

6. Avoid Very Low-Calorie Diets

Dropping calories too low is never a good idea.
In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals .
In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training .
To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.

7. Consider Taking a Collagen Supplement

While there isn't a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
Although most studies have looked at collagen's effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well .
A 24-week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown.

8. Maintain a Stable, Healthy Weight

In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group .
On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight .
While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals .
Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
One recent study found that bone loss during weight loss was not reversed when weight was regained, which suggests that repeated cycles of losing and gaining weight may lead to significant bone loss over a person's lifetime .
Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health.

9. Include Foods High in Magnesium and Zinc

Calcium isn't the only mineral that's important for bone health. Several others also play a role, including magnesium and zinc.
Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption .
An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily .
Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.
Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults .
Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.

10. Consume Foods High in Omega-3 Fats

Omega-3 fatty acids are well known for their anti-inflammatory effects.
They've also been shown to help protect against bone loss during the aging process .
In addition to including omega-3 fats in your diet, it's also important to make sure your balance of omega-6 to omega 3 fats  isn't too high.
In one large study of over 1,500 adults aged 45–90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats .
Generally speaking, it's best to aim for an omega-6 to omega-3 ratio of 4:1 or lower.
In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation.
Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.

The Bottom Line

Bone health is important at all stages of life.
However, having strong bones is something people tend to take for granted, as symptoms often don't appear until bone loss is advanced.
Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones — and it's never too early to start.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

The Health Benefits of Corn

 

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 1. Corn reduces the risk of hemorrhoids and colorectal cancer
Due to corn’s rich fiber content (nearly 20% of our daily amount), it is a terrific food for alleviating digestive problems like constipation and hemorrhoids. As a whole-grain, it also helps reduce the risk of colon cancer. A fiber rich diet is good for your bowels and bowel movements, as is well known: this means there is less of a chance of Irritable Bowel Syndrome (IBS) and diarrhea. 
2. Corn protects your heart
If your heart is already in a good condition, the optimal fatty acids in corn oil help keep the balance between Omega-3 (good) and Omega-6 (bad) steady, reducing cholesterol, blood pressure and the chances of heart attacks or strokes. 
3. Corn prevents anemia
One of the main causes of anemia is iron deficiency, since it is iron that forms red blood cells. This mineral is plentiful in corn, therefore making a great food to keep anemia at bay.
4. There are cosmetic benefits from corn
Corn starch is often used in cosmetic products already, and it can also be applied to your skin to soothe any rashes or irritations you are suffering from. A lot of traditional skin creams unfortunately contain pore-blocking carcinogens: corn starch provides a better replacement for these harmful products.
5. Corn can control diabetes and hypertension
Eating plenty of fruits and veg, like corn, will much reduce the risk of diabetes, and even alleviate the condition. The corn kernels themselves assist in management of non-insulin dependent diabetes mellitus (NIDDM). Phenolic phytochemicals are present in whole corn, and they are effective against hypertension since they regulate the release and absorption of the body’s insulin. 
6. Corn promotes good eye health
Corn is a good source of both lutein and zeaxanthin, which it has been argued may help preserve good eye health. High levels of these catenoids in the blood have been frequently associated with a reduced risk of cataracts and macular degeneration.
 7. Corn helps prevent diverticular disease
Like nuts and other seeds, it was once thought that sufferers of diverticulitis should avoid high-fiber corn. However, one extensive study has found that popcorn consumers were 28% less likely to develop diverticulitis. 
8. Corn's Antioxidants slow cognitive decline and Alzheimer’s
Antioxidants eradicate the harmful effects caused by free-radicals, and thus they can slow cognitive decline and help prevent such terrible problems like Alzheimer’s. 

Corn is rich in so many good things
Its vitamin C boosts immunity and fights infections
- Its vitamin E has anti-aging properties
- Its thiamine boosts memory, cognitive functions and nerve health
- Its phosphorus helps maintain normal growth, kidney function and bone health
- Its magnesium boosts bone health and regulates heart rate
- Its vitamin B7 keeps skin and hair healthy
- Its high fiber content is good for weight loss diets that lower cholesterol
WARNING 
Unfortunately, although corn is great, it's not perfectly healthy for everybody all the time, particularly when not eaten in moderation, or as part of a well-balanced diet. Here are some of the ill-effects that can come from corn. 

Anti-nutrients: All cereal grains contain phytic acid, which in too-great numbers can impair the absorption of necessary dietary minerals like iron and zinc. If you eat meat regularly this problem will be assuaged. Another solution is to soak your corn before eating, which will greatly reduce the amount of phytic acid.
Mycotoxins: Mytoxins develop when fungi infect the corn, increasing the cancer risks in those for whom corn is a vital staple. Fortunately, in the developed world, food safety authorities monitor the level of mytoxins in all foods, especially corn so that they are stored properly. 

Other ill-effects
1. People with a high risk of heart disease should avoid corn oil due to its fatty acid. Corn oil is also not so good for you because of its high calorific vale. Don’t use it everyday, just occasionally.
2. Canned corn is high in salt, perhaps a quarter of daily intake. Instead, purchase cans with no added salt.
3. Corn is rich in carbohydrates, so that those who consume too much may find that their weight increases.
4. Rarely, some people have corn allergies. Symptoms include: vomiting, migraines, rashes, abdominal pains, bloating, gas, nausea, itchy skin, swelling tongue/mouth; fever; diarrhea, UTI, allergic asthma, mood swings, arthritis. If you experience any such symptoms after consuming corn, do contact your doctor at once.

Overcoming the Symptoms of Adrenal Fatigue Syndrome

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Adrenal fatigue is a much more common problem than you might think. If you’ve been feeling extremely tired lately, you could have adrenal fatigue syndrome, which is also called adrenal insufficiency.
This affliction occurs because of the adrenal gland malfunctioning. About 80% of the world’s population is thought to experience it at some point. Adrenal fatigue can hinder you when you're doing housework or at your job, however, the good news is that it’s easy to overcome. The most important step is to have adrenal fatigue diagnosed, and that starts with acknowledging any symptoms your may have.
 The Most Common Signs
 One of the biggest red flags for adrenal fatigue is getting a good night’s sleep and waking up more tired than when you went to bed. This tends to be the first thing that people with adrenal fatigue notice about themselves. If it seems to be occurring to you repeatedly, then you definitely shouldn’t overlook it.
The second most prevalent symptom of adrenal fatigue is anxiety. Feeling extremely overwhelmed by everything going on around you can be put down to adrenal fatigue or what’s known as “burnout syndrome”, which you get from overwork and not resting enough.
Anxiety caused by adrenal fatigue is usually accompanied by poor memory and an inability to focus or concentrate.
If you’re seemingly unable to lose weight, it might also indicate that your adrenal gland isn’t working properly. This is especially true if you’ve lowered your calorie intake and are working out regularly.

How to Overcome It 

If you’re experiencing the symptoms outlined above, the first thing you need to do is cut all the stimulants and irritants out of your diet, with specific reference to caffeine and sugar.
Next, you need to increase your magnesium and vitamin B complex intake, as these two essential nutrients will stimulate your adrenal glands and balance your blood sugar levels.
In addition to the nutrients above, you should also increase your daily intake of healthy amino acids, such as Omega 3 and Omega 6. You can do this by adding olive oil to your salads – it’s a great source of amino acids. Try combining extra virgin olive oil with dark, leafy greens such as chard, kale or spinach. You can also try seaweed, as it is particularly rich in minerals.
 Also consider taking natural dietary supplements containing adaptogenic herbal extracts, roots and natural plants such as ginseng, rhodiola, ashwagandha and holy basil. Note that there’s only so much that these supplements can do, so take them in conjunction with B vitamins, selenium and vitamin D.
Vitamin D helps relieve stress, allowing you to get a better night’s sleep. It works best in combination with selenium and magnesium, which improve adrenal gland function.
If your day-to-day life is stressful, see what you can do to reduce it. Try yoga, breathing exercises, melotherapy or aromatherapy.
 Exercise is always good for keep stress levels down – jogging, swimming, hiking or even walking for half an hour each day can help you keep them manageable.
 Remember to do the following:
 Get rid of caffeine
•  Eat more fruit and vegetables
•  Stay hydrated
•  Cut down on sugar and empty calories
•  Remove fast food from your diet
•  Exercise to keep stress levels down.
 Live by these rules and you’ll remain healthy, happy and energetic for many years to come!