How Effective Is The Paleo Diet

The 9,000 plus Consumer Reports readers placed the Paleo diet as the second best diet in their list.

This diet plan is also called the caveman diet, which is part of the “Top 40 Best Diets” of the US News and World Reports. The surveys were based on both personal experiences and the inputs of health experts.

The key concept of the Paleolithic diet can be linked to a Walter Voegtlin’s 1975 book. This gastroenterologist believed that the ancient way of eating can help us regulate our weight. In 1985, the diet was further improved by Melvin Konner and Boyd Eaton. Loren Cordian made this very trendy in 2002 by releasing his book entitled “The Paleo Diet.”

If we look closer at the Paleo diet, it actually promotes the hunter-gatherer eating practices from the Paleolithic Era. It brings back the old eating habits with a little twist to fit the modern man’s dietary needs. Also the Paleo diet gets rid of the processed, packaged and unhealthy foods. This is one reason why it is said to be particularly helpful for type-2 diabetics, according to the 7 steps to health.

This diet method includes huge quantities of seeds, fruits, and vegetables along with dodging of added salt and refined sugars. The Paleo diet introduces healthy changes and lifestyle. According to Stephen Devries, M.D. of Gaples Institute for Integrative Cardiology, this is such a life changing journey for everyone to enjoy.

However, the meat prominence of the program concerns some health advocates. They all agree that the huge portion of red meat should be discouraged, given that this is linked to the increase of cancer and heart disease threats.
Nevertheless, there is another good reason you might want to commit to the untainted Paleo lifestyle. You are not allowed to feed yourself with starchy tubers like sweet potatoes as well as grains such as corn, rice, oats, wheat and quinoa.

But Marion Nestle, M.P.H. Ph.D. and the Paulette Goddard Professor of Nutrition, Food Studies and Public Health do not understand or see any nutritional logic of prohibiting these foods. Eliminating such food groups is a real challenge to maintain in the long run. A healthy diet should be simple and uncomplicated. According to Nestle, processed food should be eliminated and a person should fight overeating.

One who follows the Paleo diet plan eats roughly 700 mg of calcium every day; the amount could go as high as 1,000mg for men aging 19 to 50 years old. It is also expected that he or she will get levels of vitamin D, which usually comes from fortified and dairy foods. Paleo does not totally prohibit one from slurping down soda or sweetened juices.

According to the experts, you can take supplements like forskolin or green tea extract to advance the good results of the Paleo diet. You can search and read some Paleo and forskolin weight loss reviews. By doing so you will learn more ways how a diet and supplements can help you get that ideal weight.

If you religiously follow the Paleo diet, you can get healthy and lean. In addition, think of your health as your wealth and focus on the origin of the calories you eat. It may be advantageous for you to include the best principles of dieting.

If you cannot keep with the demands of Paleo, you can focus on eating a little of whole foods to avoid starving yourself to the extreme. However if you think you can devote your life to the Paleo diet plan, stick to lean proteins only. Bow to the supplementation practice so that you will get all the nutrients the body needs to function well.

The Paleo diet plan had its peak in the year 2003. This happened to be the most popular diet in the world at that time. Since these days, the diet is still among the most intriguing with strong opposition from different mainstream nutrition groups and many health experts. The health industry is divided when it comes to this kind of dietary plan; some think it is hale and hearty, while some say it’s utterly detrimental.

Luckily, science could provide some significant answers to these questions. There were some studies specifically conducted to provide clarification about the Paleo diet’s effectiveness.

Paleo simply imitates the diet of our “hunter-gatherer ancestors.” The creator of the diet believed that the ancient diet was very healthy provided that they did not suffer from similar diseases as what we are experiencing in this modern world.

Paleo promotes healthy consumption of unprocessed plants and animals ingredients, which include fruits, seeds, nuts, fish, meat and eggs. But a few of the latest version of this diet allows some prohibited foods like rice and dairy.

According to some nutrition experts, you can maximize the effects of Paleo if you include some of the super foods like curly green kale, redbor kale or Swiss chard. You can also visit and shop at the local farmers market to get the most affordable and freshest fruits and vegetables.

To make your entire family healthy, try to introduce a milder version of the Paleo diet to your spouse and kids. Teach your children about the importance of healthy eating habits. It is also a good suggestion to follow that you consult a certified dietician before starting the Paleo diet to get smart food choice tips.

Exercise and life expectancy

According to the National Institute on Aging and the Centers for Disease Control and Prevention, exercising regularly is one of the best practices that can help you remain strong regardless of your advanced age. It is believed that adults can register positive results if their bodies are exposed to as little as a 15-minute workout on a daily basis.

However, doing it for that 30 minutes is even better and this should be accompanied by strength training (twice per week). Fitting four different types of exercise into your workout program ensures excellent results.

Exercise and life expectancy are correlated. This is because, in youth, it enhances their well-being as well as body growth. Regular exercise in adults is a fundamental practice as it gives them freedom to remain active, strong and well balanced as well as being stable at all times. With health conditions like heart disease, breast and colon cancer, diabetes and osteoporosis being delayed by regular exercise, it is obvious that life expectancy also increases significantly.

In addition, exercising regularly is known to improve the mood, regulate weight and to cut down on the levels of depression. Although exercise may not be able to protect one against diseases associated with brain and memory (dementia), there is proven evidence that it helps to delay the onset – thereby giving adults more time with their families.

There are different types of exercises that can help your body in many different ways; exercise for the heart (pumping and blood circulation) is vital in the sense that it builds endurance in individuals and this is what all exercise programs focus on. Hiking, dancing, walking, riding and swimming are some of the exercises suitable for seniors as they are moderate.

Doing some work in the garden, pushing a lawn mower and raking leaves can help you lead a prolonged healthy life. Thus balancing your workouts is vital in building muscles and this can be achieved by engaging in work that requires the use of some strength, weight lifting, yoga and other related resistance workouts.

This is important in the sense that it helps to counter the loss of muscles due to aging. Stretching exercises are also important as they make the body more flexible; balance exercise on the other hand, helps those advanced in age to be active and avoid unnecessary injuries.

Life expectancy changes with both negative and positive factors. These increase or reduce mortality rate thereby affecting the entire life trends. The most common influence is the socioeconomic conditions with positive increasing life expectancy in individuals while some negative trends may increase mortality rate.

Most third world countries have been largely associated with increased child birth and since the introduction of the effective control of various infectious diseases, life expectancy is on the increase. However, a number of countries found in the sub-Saharan region have been greatly affected by the HIV/ AIDS scourge and this has adversely affected life expectancy there. This is due to the increase of untimely deaths.

On the other hand, there has been a positive trend on life expectancy in most developed countries since the mid 20th century. This has been mainly attributed to the efforts done by these countries to eradicate infectious diseases as well as the improved living standards – healthy dieting, healthcare and sanitation.

But there are fears that these positive life expectancy trends are subject to change bearing in mind that there exist a big gap between sub-group populations. For instance, it is believed that life expectancy among the Afro-American recorded a downward trend throughout the 1980’s. Increased rates of homicide and HIV infections have been the major factors that bring about these population disparities among the sub-groups.

Changes in culture as well public health awareness campaign have considerable effects on life expectancy. Let’s first look at Australia; with smoking hitting its highest level in the 20th century, mortality rate went up due to cardiovascular disease, lung cancer, respiratory complication and other related health conditions. The high levels of mortality adversely affected life expectancy during the 1960s.

This compelled the health authorities to step up their campaigns on public health and also enforce regulation in the sector that saw a reduction in the number of people who smoke. Thus, the high taxes on tobacco and related promotional activities combined with legislation have shown considerably good results as the current mortality rate has greatly reduced.

With many men shunning smoking, male lung cancer has declined; however, there has been a big concern about increased cases of lung cancer in women which is attributed to the increase of female smokers.

Chronic diseases are considered as the major concern in life expectancy to date and this is not discriminative as it affects both developed and developing countries. In most cases, obesity, and overweightness have been blamed on the rising cases of chronic diseases. In a research (Gynecological and Obstetrical Survey) done in United States, the findings indicate that heightened levels of obesity reduce life expectancy.

Is fish oil beneficial

bear-eats-fishFish oil is simply oil coming from fish flesh as some fish have a large quantity of it in their body. The main elements of these fish oils are omega-3 acids eicosapentaenoic (EPA) and docosahexaenoic acid (DHA).

These two fatty acids are known for their anti-inflammatory properties, and research has shown that they provide many health benefits. This is why fish oil is one of the leading type of health supplements nowadays.

Fish do not produce omega-3 directly, but accumulate it in their bodies. Either by consuming micro-algae that produce these fatty acids (like herring or sardines) or by eating prey fish that have accumulated omega-3 from these micro-algae (such as shark, swordfish or yellow fin tunafish).

Omega-3 acids strongly influence the behavior of some blood components called platelets, which are essential factors for blood clotting. The problem with the platelets is when they become too active. They congregate such as in a coronary artery and accelerate the process of atherosclerosis, the medical term for hardening of the arteries. Atherosclerosis is the leading cause of death from heart disease. The omega-3 fatty acids makes platelets less sticky so it is harder for them to accumulate in one area and cause a clot.

Coagulation is also influenced by substances called prostaglandins made of fatty acids from food. The functions of prostaglandins are both numerous and essential, such as temperature control and blood pressure regulation. A type of prostaglandin, thromboxane A2, stimulates coagulation (often at the wrong time in the arteries). The omega-3 fatty acids prevent its synthesis and stimulate the production of a rather inert form thromboxane A3, which is more or less inoperant. In this way, the omega-3 fight against fatal heart attacks.

They also reduce the synthesis of other chemicals derived from fats, such as leukotrienes, which have a crucial part in the initial inflammatory stage of an asthma crisis. Many studies show that omega-3 supplements can provide relief to such situations.

Although polyunsaturated oils as a means to prevent heart disease by lowering cholesterol levels, omega-3 is 2 to 5 times more effective in this regard than vegetable polyunsaturated oil. Omega-3s are particularly favorable to lower blood fats such as triglycerides associated with atherosclerosis. Unsaturated oils in turn, are able to decrease immune functions by a detrimental effect on the activity of a certain type of immune cells called T lymphocytes.

These cells protect us from viruses and select and destroy cancer cells before they can proliferate. The omega-3 fats on the other hand do not reduce the functions of T cells and since they are more effective in preventing heart disease than polyunsaturated oils, it is infinitely more desirable to include them in our daily diet as a prevention.

Fish oil can also be beneficial to diabetics by increasing the sensitivity of cells to insulin hormones. In type 2 diabetes, cells become insensitive to the effects of insulin due to the lack of cellular receptors. The result is that the cell cannot metabolize sugar properly, which leads to a series of side effects, including heart heart diseases due to a high percentage of fat in the blood.

Aside from the fact that they increase insulin sensitivity, omega-3s are also beneficial for people suffering from hypercholesterolemia by increasing the proportion of one part of the protective cholesterol called high-density lipoprotein (HDL). HDL helps remove excess bad cholesterol in the blood that transports it to the liver where it undergoes degradation that turns it into bile where it gets eliminated.

Omega-3 may also change another risk factor for heart disease, hypertension (high blood pressure), through two different mechanisms: first, by altering the production of prostaglandins, which would relax the arterioles (small arteries) and thus to lower the blood pressure or, on the other hand, its effect with calcium reduces tension.

From their content of omega-3 acids fish can be divided into two categories depending on whether they store such fat in their muscles (herring, mackerel, salmon) or in the internal organs (cod). The second type gives a lower intake of omega-3, although cod oil contains about 20% of it. In other varieties of fish, omega-3 is about 30% of the total oil they contain. Sardines, sablefish, river trout, fresh tuna and canned (especially albacore), herring and anchovies are excellent sources.

It was long believed that canned tuna would lose most of its omega-3 content in its packaging. But the opposite has been proven since. A can of 180g of tuna contains as much omega-3 as 3 to 5 capsules of fish oils and albacore has 2 times more omega-3 than white tuna. Nature tuna is better than tuna in oil, as 25% of Omega-3 oil mix with oil and you lose if you remove it.

Fish oil also improves skin health. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two essential fatty acids provided by fish oil supplements. But the EPA is directly related to the health of the skin.

A study published in 2005 in the “Journal of Lipid Research” found that some of the benefits of this type of oils on the skin condition are: regulating the production of oil, increased hydration, less acne, fewer wrinkles, protect skin from damage caused by UVA rays (which cause wrinkles, lines and permanent damage to the skin).

In addition omega-3 improves brain function in babies. Studies have shown that the benefits of fish oil are numerous for babies when pregnant women consume fish oil supplements during pregnancy. These supplements promote brain development and eye health. In addition, women who took a supplement of this type of oil (but high quality) gave birth to babies with higher IQs and less learning disabilities. These babies were also less likely to develop mental retardation or cognitive delays.

No offense to fans of weight loss programs, our body needs fat to live! And if we synthesize some, others must be present in our diet to meet our needs. They are called essential fatty acids, which include omega 3. In case of deficiency, the health risks are numerous. So no question of missing on it!