Health/Fitness

8 Essential Life Skills to Teach Your Kids

8 Essential Life Skills to Teach Your Kids

8 Essential Life Skills to Teach Your Kids
By Kristen Wint

If you're like me, teaching your kids as you go, imparting wisdom to them as they make their way along the road of life, how often do you sit down and really think about the essential life skills you'd like them to have? Take a few minutes to brainstorm what's most important to you and your partner when it comes to the competencies that are integral to setting your kids up for success and start focusing on them today.

8 Essential Life Skills to Teach Your Kids:

1. Unconditional Love

By loving your children openly and wholeheartedly every day, you are showing them how to love themselves and others. Teaching kids to accept themselves for who they are will enable them to do the same with others. They must also be willing to forgive friends and family in order to love them unconditionally.

2. Social Awareness and Manners

Impart social and conversational skills from a young age by letting kids join in on adult gatherings from time to time. Don't make a habit of always segregating your children from the adults - they can learn a lot about etiquette, social cues and the art of conversation from watching grown-ups. These settings are also a good time to work on basic manners including the consistent use of "please," "thank you," "pardon me," as well as proper dining etiquette.

3. Respect for Others

Children learn respect from their family and it starts with family members caring for each other's physical space, thoughts, interests and needs. When kids feel that what's important to them is held in high regard by others, they will be able to emulate the same respect for their family and peers.

4. All Things Nature

Instill a lifelong love of the outdoors and of nature by spending plenty of time in the fresh air, in all kinds of weather. Let your kids climb trees at the park, plant seedlings in the garden, feed the birds in your backyard and jump in rain puddles on the street. All ages love summer camping, day hiking and picnics by the lake. When you give your kids a lot of exposure to our beautiful planet, it will make them appreciate it more and want to protect it for future generations.

5. Good Hygiene

Start early to create good hygiene habits that will stay with your kids forever - from teaching proper hand washing and teeth brushing techniques to tots, to encouraging daily bathing for sweaty teens. Make learning daily habits fun for young kids by singing, using props and giving out reward stickers. Good hygiene sets them up for good health and well-being in later life.

6. Food Preparation

Get your kids in the kitchen early, helping to select meals, prep food and cook with you. My son learned to prepare snacks with his classmates in preschool and loved it. He's been comfortable in our kitchen ever since and is not afraid to use a knife, stir a pot or get his hands dirty. Start by showing them how to make simple soups and pastas and work your way up to more complicated dishes.

7. Smart Shopping and Saving

Show your children the difference between whole foods and processed foods, how to eat in season and how to be savvy shoppers. Talk to them about brand versus non-brand, retail versus wholesale, and how to budget their money. Even young kids can save money in their piggy banks and learn how to bargain at a garage sale. Older children can open a bank account, start saving and help with shopping and errands.

8. Tidiness

With my recent goal of getting my house more organized, I've been reading "the life-changing magic of tidying up" by Marie Kondo. She highlights the fact that most of us have never been properly taught how to tidy! Start early by teaching your kids how to fold clothing neatly so they can find articles easier, and have them sort through their personal belongings to keep only things that "spark joy." A tidy room means a tidy mind, and ensures children can cut through the clutter to focus on what's important.

More Time Moms designs tools to make your busy life easier, so you can spend more time with your family. All of our bestselling titles, including the original and #1 bestselling Family Organizer and the Family Meals cookbook are designed by moms to help you manage your family schedule and are available online at http://www.moretimemoms.com. For more great parenting tips and tricks, check out our blog at http://musings.moretimemoms.com/ and join the Family Meals Challenge for free recipes, dinnertime tips and games.

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Helpful Methods For Building Muscle - Useful Facts You Might Not Know

Helpful Methods For Building Muscle - Useful Facts You Might Not Know

Submitted by: Erick Spires

Let's face it: Having lean and tight muscles brings you a notch higher in the "looking good" rating scale. For men, having bulked muscles and ripped abs add to their "hunky" appeal. While women don't like the idea of bulking up, they infinitely feel way sexier when their abs are lean and their arms don't sag. Thin is definitely not in where the word "sexy" is concerned. Being waif-like is equated to sickness, like the image of ramp models collapsing on the runway because they've eaten nothing but a stick of cheese all day.

There is no other way around building muscle except to follow a fitness program composed of diet and exercise. You cannot hope to build muscle by following only a diet or only a weight-training program. Both must be incorporated in one seamless fitness regimen so muscles can be gained. With the foundation of diet and exercise, follow these simple and proven ways to help you build muscle:

1. Make sure that you have sufficient amounts of protein, carbohydrates and fats in your daily diet. Compared to those who are not on any muscle building regimen, you need about twice as much of these macronutrients in your diet. In order for your body to sustain the entire strenuous activity, you need to up your intake of carbohydrates from fruit, grain and vegetable sources. You will also need adequate amounts of fat to stimulate production of testosterone so that your muscles will bulk up. Protein is needed to help your muscles recover and bulk up. Your meals should include lead meat, chicken, milk, eggs and fish.

2. When you notice that your diet is lacking in these nutrients, you can always consider supplementation. Fish oil is a good source of essential fatty acids so you can supplement with this if your diet is lacking in dietary fat. There are also protein shakes and drinks containing the amino acids leucine, isoleucine and valine that help you build muscle. You can consider taking these, too.

3. Train with compound lifts. This is not always a popular method since it demands proper technique to be able to successfully carry it out. Squats and deadlifts are examples of exercises that work the largest muscle groups of your body that help in muscle building.

4. Lest you believe that in order to build muscle you need to keep on working at it day and night, hold yourself before you waste all your efforts. You need to give your muscles time to rest and recover so that the fibers broken down during your weight lifting regimen can reattach themselves and further form new ones as well. Thus, do your weight lifting sessions on alternate days with each session lasting no more than an hour and only a maximum of three days a week. Alternatively, you can train different sets of muscle groups per day. For example, you can concentrate on your legs one day, your arms on the next, your abs the day after that, your back the following day and your chest the day after to complete your routine. What is important is you give the muscle group you train time to recover. Otherwise, you won't be able to bulk up.

5. Drink plenty of water to aid in recovery and build muscle.

About the Author: Happily married father of three, fitness nut, and former professional bodybuilder. Read our full http://www.bodylasticsresistancebands.com/bodylastics-reviews/ and find out how http://www.bodylasticsresistancebands.com/ can help you get super fit from home.

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How Exercise Helps in Better Sleep

How Exercise Helps in Better Sleep

Submitted by: Kya Grace

If you are leading a sedentary lifestyle and wondering why you are not getting enough sleep at night, the reason is pretty simple. Your body is not tired enough to go into sleep mode. Only when your body is subjected to hours of work and effort, it will need rest. Often it is desirable to overcome the need for sleep. To do that, you surely know how the stimulating effect of caffeine in your coffee promotes alertness and keeps you awake. However, there is no such direct solution if your problem is reversed to the point of not having enough sleep despite the need for it. Sleeping pills induce artificial sleep in you and only help in the short term with no proper remedy. The consumption of sleeping pills from day to day can build a vicious cycle of fatigue.

The most common cause of sleep disturbance is too little activity during the day. But in some cases even after the daily physical or mental exertion, you could be agonizingly awake. In extreme cases, it is a kind of insomnia. One side of you tries to sleep; the other keeps you from doing so. Often people affected do not sleep all night and are then particularly uncomfortable the next day. The day could seem very boring and burdensome if you don’t have enough sleep the previous night.

People affected by sleeping disorders are known to have a much higher risk of becoming chronically manic or depressive. Therefore, before it reaches a point when you have no other option but to seek medical help, workouts and exercises can be an easy and homely solution for your sleeping needs. Today exercises mostly follow a holistic approach to body, mind and soul to get in line. Such exercises and workouts combined with phases of deep relaxation, breathing exercises and meditation exercises help you achieve engaging slumber at night.

Exercises let you work on your fitness issues as well as your stress problems. Working out has had soothing and balancing effects on many people, and thus their sleeping disorders have been countered. Only a mind in the right frame and a body in the right shape can enjoy blissful sleep. By exercising, the muscular endurance, flexibility and balance of your body are enhanced.

Bodily application comes through the activation of the muscles, tendons, ligaments and blood and lymph vessels to improve blood circulation. The back muscles are strengthened, resulting in improved posture during sleep. However, overloading or incorrectly performed exercises can also be harmful. So only work out as much as you can and as much you need.

Sleep, as we all know, is the best form of repose and relaxation for the human body. The so-called internal biological clock of your body calibrates itself to the day/night cycle and regulates your sleeping needs. So help yourself by following a simple daily 15-20 minute workout regime. The positive effects will be manifested when you rise and shine every morning after a splendid night’s sleep.

About the Author: If you would like to attend a free session at Boot Camp in Bronte, or to go to Bootcamps, visit Sydney Boot Camps.

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Apply These Five Sandbag Exercises for Better Physical Health & Fitness

by

Jennifer James Cooper

Utilizing a sandbag as an exercise device is an extremely flexible training exercise tool that will be made use of to get a full workout for the body in a brief period of time. When you do some uncomplicated exercises, you would be guaranteed to obtain a greatly efficient, whole body workout. Below is a list of the 5 sandbag training exercises you must try:
1. Sandbag Squats- It's just alike to a squat making use of a barbell, but here you use a sandbag in its place. Raise the sandbag to your shoulder, or you could certainly also place it on both your shoulders at the back of the head, as you're keeping the toes pointed slightly forward. Afterward, bend your knees downward until they become parallel to the ground, and then go back to the beginning position. You could also squat lower; do what seems convenient for you.
2. Sandbag Burpee Presses- As you're holding the sandbag up til your waist level, carry down the sandbag making sure your knees are relatively touching your elbows. Extend out to a push-up movement in one fluid body movement, accomplish a push-up, and then go back to the crouching stance. Cautiously stand up while raising the sandbag back to waist height. Bend barely as you are lifting the sandbag to chest level. Elbows ought to be down, as if you're plunking a box on a cupboard. Press the sandbag over the head, then back down to your chest, and then back to the starting posture. Repeat for as many repetitions as needed. Do it again as long as you can handle.
3. Sandbag Ruck- Carry the sandbag, place it on a shoulder, or at the back of your head on both shoulders. What you do next is simply jog or walk. Maybe you think it is pretty simple but actually, this movement is a torturous drill, which is based on the weight or size of your sandbag. A treadmill can be made use of to record distance, or to increase the incline for added difficulty.
4. Sandbag Push-Presses- Lift the sandbag up til waist level, and maneuver the sandbag to chest height similar to a sandbag burpee press. Bend down your knees and then go back up just like when you are acting a light bounce while pressing the sandbag on top of your head and then back down to chest height. The upward activity of your body will particularly assist in pressing the sandbag on top of the head. Repeat for as many repetitions as necessary. Do it again as long as you can.
5. Sandbag Get-Ups- Put the sandbag on one shoulder, as you're carefully lowering your body into a seated, then lying movement. While you are carrying the sandbag onto the shoulder, post the other hand on the ground also the other leg. Now get up! This position is seen to be difficult, and you would be off balanced as you stand up. After you get back to your starting pose, you have accomplished a sandbag get-up.
There are a variety of http://www.sandbagtraining.org/">sandbag training exercises that are believed to be easy and really effective. military personnel, firemen, cross trainers, strongman, & combat athletes all utilise sandbag training as part of their training workout programs to obtain a complete level of strength & fitness.

http://www.sandbagtraining.org/


Take Pride In Your Maternity Swimwear

Take Pride In Your Maternity Swimwear

Take Pride In Your Maternity Swimwear

By: Christopher Ayu

Thousand Now Take Pride In Their Maternity swimwear Who Never Thought They Could.

If you're pregnant, first of all, congratulations! You are probably wondering whether or not you'll be able to still do most of the things you enjoyed before you got pregnant. The answer is, of course, yes in most cases.

If you used to swim, there is a line of maternity-swim-wear that will give you clothing that will still fit you. This is hugely important, especially when you consider how much your body will change externally during the pregnancy.

Moderate exercise during a pregnancy is even a good idea since it will help keep both the mother and the baby safe and healthy. The reason for this is that the water provides buoyancy, which makes it easier for her to stay up and perform the exercises that she would like to do.

Maternity swimwear is designed to stretch to accommodate the extra space that the baby is taking up. You can choose between one and two-piece styles and even some styles that look more like traditional maternity shorts and tops. In the end it's all up to you and how comfortable you feel.

The one-piece styles do nothing to hide your tummy, but you can choose sliming colors and cuts to offset your appearance. Of course, a two piece with a traditional bra top is going to let your tummy hang out for all the world to see, but if that doesn't bother you, go for it.

There are a lot of people, who think that a woman never looks more beautiful than she does when she's pregnant, so don't be surprised if you get a lot of admiring looks!

If you feel more comfortable somewhere in-between, choose a two piece that includes a maternity smock top with a built in bra. This "tankini" look gives you the freedom of movement that a two-piece affords and still keeps your stomach away from prying eyes.

 

Author Bio
Christopher Ayu is the webmaster and content provider of www.swim-wear-in-style.com. This is one of the many articles posted on his site and can be found at www.swim-wear-in-style.com/Maternity-swim-wear.html

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Boosting the Vertical Jump - The Way You Use Diversity With Exercising

Boosting the Vertical Jump - The Way You Use Diversity With Exercising

Submitted by: Teodoro Yaekel

When you're not playing basketball, increasing your vertical leap should be a goal that you have even during the off-season. This type of training, for it to work properly, involves several coordinated components. Of course you can just play a lot and get your workouts in that way. You need to consider this a little more deeply. If you want to improve your vertical leaping ability, this article is written to show you how to take your training time to the next level.

Have you ever done track and field running before? If you have, fast and slow twitch muscles are probably something you are familiar with. Sprinters have fast twitch muscles and distance runners have slow twitch muscle development. Fast twitch muscles in your calves and legs should be developed if you want to do high vertical leaping. So when you do squats, don't go all the way down to your calves, even if you are lifting lighter weights. That places tremendous strain on your knees and is not recommended. You basically want to go down to about 60%, then come up to a standing position to complete one repetition. You want this to be totally controlled. If you are not stable when you come up, fast twitch development will not occur. If your body is tight, then you are opening yourself up to the potential for injury and poor performance. It is imperative that, before you work out, you stretch your tendons and ligaments in your legs before you start your workout. If you want to jump, or improve upon this ability, certain muscle groups must be stretched before exercising. To name off just a few of them, your Achilles tendons, hip flexor muscles, hamstrings and quadriceps must all be stretched. It is also important to stretch your knees. You do this by initiating slow circular motions to get them limbered up. When you stretch your tendons and ligaments, you will see a dramatic improvement to your jumping every time you exercise.

A terrific way to build your rebounding ability and also work on your fast twitch muscle response is to do box jumping. It is a very simple thing to do. Locate a box that will not collapse with your weight, and jump on it, off of it, and then back up on the box repeatedly.

It will be more difficult when you use a box of a greater height. Jumping up on the box is something that you should be able to do initially quite easily. So the exercise is simply this: you jump off of the box, and the moment you hit the ground, jump back on it. Stretching your legs, and warming up, prior to this exercise, is something you should always do anytime you work out.

Hopefully this article has provided you with three strategies to improve your vertical leaping that will work for you. There are many more things you can do that will only help you even more. Using the information, whatever you get, is the key to making a difference with your jumps. As long as you try, and do the routines without fail, you will improve your vertical jumps in no time at all.

There is no doubt that all of these recommendations can help you to be a much better basketball player, on the other hand, in case you genuinely want to take your basketball game one stage further you need to focus on your vertical leap skill.

Take a look at the links down below for a couple of suggestions.

About the Author: Isn't it time to find out exactly how to take your game to a higher level? Take a look at this page at http://www.dgipoolproducts.com and learn about one of the most effective vertical jump programs available these days.

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Are Loft Beds (Bunk Beds) Safe?

Are Loft Beds (Bunk Beds) Safe?

Are Loft Beds (Bunk Beds) Safe?

By: John Marcus

If you are trying to maximize the space in your room, consider purchasing a loft bed or bunk bed to elevate your sleeping area. With loft beds, the bed is elevated on a platform with space left underneath for living, working, or playing. Bunk beds work on the same principal, but with another bed underneath the top bunk. Both are popular with children and teens, who often have limited space in their rooms; however, many parents worry about their safety.

Each year, thousands of children are rushed to emergency rooms after falling from the top bunk of their bunk beds or loft beds, while many more receive less serious injuries that are not seen by a medical professional. Typically, the main reason of injury involving bunk beds or lofts beds is horseplay and not from improperly installed beds. Before you purchase bunk beds or loft beds for your child, consider the age of the child and plan to make rules regarding the use of the bed. Although younger children are thought to experience more injuries, the most problems occur with older children who are more apt to disregard rules and exhibit unsafe or risky behavior.

For the most part, bunk beds and loft beds are just as safe as conventional beds. For smaller children, consider designating the lower bunk as their bed instead of allowing them to regularly climb to the top bunk. Also, ensure the bed is properly maintained and meets all current safety regulations and standards. Additionally, approximately eight percent of bunk bed related falls and injuries that must seek medical attention are related directly to the ladder. In addition to ensuring the ladder is properly installed, instruct your child on the correct method of ascending and descending the ladder.

When you begin searching for an appropriate bunk bed or loft bed for your child, choose a bed that appeals to all the safety standards. A bunk bed should have guard rails that have no more than three and one-half inches of space between the rail and the mattress. This will prevent children from falling through the space and potentially injuring themselves. If necessary, you may need to install extra boards if the space between the guard rail and the mattress. Furthermore, the guard rail needs to extend no less than five inches above mattress so that your child will be unable to roll off the top bunk.

Another thing to keep in mind is that the bunk bed or loft bed your purchase has guard rails on both sides. Even though one side of the bed will be placed next to a wall, a guard rail is essential due to a child potentially falling next to the wall and becoming trapped between the wall and the bed frame. Again, the guard rail should be no greater than three and one-half inches above the bed frame. Also, you should ensure that the mattress purchased to fit the bunk bed or loft bed properly fits the frame. Many parents choose to use a preexisting mattress used on a child-sized bed that is smaller than a traditional twin bed frame. Children can potentially fall between the mattress and the frame in this situation, so you should ensure the mattress is of the proper size.

In addition to ensuring the mattress is of proper size, you should also check that the mattress foundation is properly suspended above the bottom bunk or the space below. If the bed sits on a wooden platform, consider reinforcing the mattress with wooden slats or metal straps. This will prevent the top bunk from collapsing, especially if the lower occupant is kicking or pushing the above mattress.

By purchasing a quality, well constructed bunk bed or loft bed that meets all safety guidelines, you can make certain that your child will be safe and free from injury from the bed.

 

Author Bio
John Marcus specializes in Beds www.1-loft-beds.com

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Controlling Dust Mites in Your Home

Controlling Dust Mites in Your Home

Controlling Dust Mites in Your Home

By: Heather Peters


My guess is that you don't know much about dust mites except they are small, unseen creatures that disgust you. Perhaps someone in your household is allergic to them. Here is some background information on dust mites and how you can work to control them in your house.

Dust mites don't live in your air ducts, although most people tend to focus there when attempting to remove them. They live in soft places, prefer higher humidity and release a protein which causes an allergic reaction for many people. If you don't have any reactions to dust mite proteins then reducing your exposure may not be a priority for you but these basic treatment steps should still be taken to reduce their presence in your home and affect on your life. If you need motivation to do some of these steps you can see pictures of dust mites by doing this google image search. They're gross enough to scare anyone into a rapid cleaning spree.

1. Dust and vacuum your house on a regular basis. The more dirt you have, the more dust mites you have.

2. Use a dehumidifier to reduce the humidity levels in your home as they prefer high humid environments (anything over 70%)

3. Wash your family's bedding in hot water at least twice monthly, preferably weekly.

4. Get machine washable plush toys if you have children, the fabric harbors dust mites.

If you have someone allergic to dust mites these are more intense combat steps to take:

1. Do your best to eliminate all cloth surfaces as they tend to harbor these creatures

2. Replace your carpets with wood or laminate flooring

3. Remove fabric covered furniture and switch to wood or plastic pieces

4. Wrap your mattress, pillows and box springs in zippered covers that area dust proof and allergen proof.

You probably won't completely eliminate dust mites, but you can go a long way toward reducing their numbers by maintaining a clean healthy living environment. Your family will thank you for it.

 

Author Bio
dustmites.topicreviews.com seeks to provide you with information about methods to control, reduce and eliminate dust mite allergens in your home while providing background information on these pests.

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A Simple Meal Plan For Relief From Digestive Upset

A Simple Meal Plan For Relief From Digestive Upset

Submitted by: Lynda Enright

You know the story. You get home from work, you and your family are tired and hungry and you have no idea what’s for dinner. So what happens? You heat up something quick, you order a pizza or get take-out. How do you feel afterwards? For so many of us it leads to digestive upset – not only because of the stress of it all, but from the low nutrient and perhaps high sugar and fat meal. But how do you better – life is busy, it all takes too much time!

I hear it every day. Symptoms of chronic digestive upset. People never feeling really well.

I know preparing nourishing meals can be simplified and it is absolutely worth the effort! If you have a kitchen stocked with simple foods to prepare, and if you have taken just two minutes to make a plan for the day (it can be literally that quick), you will put a nourishing meal on the table that you and your family will love.

Try this meal packed with vitamins, minerals and healthy fats. And use extras to plan lunch for work the next day. It can be on the table in 30 minutes. And if you take a few minutes to chop the sweet potatoes and toss in the morning, you can be eating even quicker.

Rosemary sweet potatoes (serves 4)

Preheat oven to 425 degrees F. Wash and cube 2 medium sized sweet potatoes into 1-inch pieces and place in a mixing bowl. Add 1 teaspoon dried rosemary (or 1 tablespoon fresh), ¼ teaspoon salt, ¼ teaspoon ground black pepper, 2 crushed garlic cloves and 2 tablespoons extra virgin olive oil. Toss ingredients to mix well. Lay sweet potatoes out in a single layer on a roasting pan. Roast for 25 minutes or until tender. Take out of the oven and transfer to a serving bowl.

While the sweet potatoes are cooking, prepare the salmon and add to the oven. Place the salmon below the sweet potatoes to prevent any possibility of meat drippings falling onto the vegetables.

Broiled salmon with salsa (serves 4)

Place 4 salmon fillets approximately 4 oz. each on a baking pan lined with parchment paper. Top each fillet with 1/3 cup homemade or jarred salsa. Bake in a 425 degree F oven until fish reaches an internal temperature of 140 degrees F., flakes easily and is light pink in color (about 10 minutes per inch of thickness).

Cook 1 extra salmon fillet without salsa to use in a salad for lunch the next day.

To this meal – you can simply add steamed vegetables out of the freezer such as broccoli, cauliflower, or asparagus. Or prepare a simple mixed greens salad.

Simple Mixed Greens (serves 4)

Toss 6 cups mixed greens with 1 cup grape or cherry tomatoes and 1 sliced yellow, red or orange pepper. Toss with about ¼ cup of your favorite salad dressing. Add 2 ounces crumbled Feta cheese (optional). Serve.

Salmon Salad (serves 2)

Chop leftover salmon fillet into chunks. In a large bowl toss 4 cups mixed baby greens, ½ cup canned chickpeas (drained and rinsed), 1 sliced avocado, 2 tablespoons chopped fresh cilantro and 1 scallion in a large salad bowl. Top with a vinaigrette dressing or make your own. Toss well but gently. Season to taste with salt and pepper. Divide among 2 containers to pack for lunch.

Taking the time to plan ahead and prepare a simple meal will leave you feeling great! To download these recipes and a grocery list, click here.



About the Author: Lynda Enright, MS, RD, CLT is certified as a Wellness Coach and LEAP Therapist who partners with individuals who want to look and feel amazing. Lynda helps individuals improve their health by addressing each individual as the whole person finding the causes of weight gain, fatigue, bloating, acid reflux, congestion, brain fog or achy joints. This article was originally published at http://www.bewellconsulting.com/cooking/a-simple-meal-plan-for-relief-from-digestive-upset and has been syndicated with permission. For more tips on eating well and balancing a healthy lifestyle, visit http://www.BeWellConsulting.com

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How Cancer Starts

How Cancer Starts

Submitted by: Adrian Joele

The process by which normal cells become cancer cells has to do with genetic damage,

that is, the genes that we have inherited become damaged.

Our body is build-up of approximately 75 trillion cells and there are many different

types of cells of every part of our body. They continually replicate themselves.

Each cell has a set of genetic instructions in its center, called the DNA, which controls cell growth, development and replication.

The DNA is the vital component that gets damaged, the chemical blueprint in genes,

in the form of oxidation and the main cause of this is reactive oxygen ( technically

eferred to as reactive oxygen species ) , or the more common name: free radicals.

When DNA is damaged by free radicals, it can replicate a damaged cell.

When this cell replicates itself, it can become cancer.

Cancer is fundamentally an oxidative process and many types of cancers depend on the

conversion of particular molecules in the cells or carcinogenic chemicals to reactive

oxidised forms. The oxidation is largely caused by free radicals.

Oxidation in our body is the main cause of many forms of cancer, heart disease,

atheroclerosis, adult onset of diabetes, cataracts, lung – and liver disorders and

degenerative diseases of the brain.

Every day, the DNA in each cell in our body faces about 10,000 attacks from cell-

damaging forces known as free radicals, which are unstable oxygen molecules

that have lost an electron.

Ironically, both chemotherapy and radiotherapy that are used to treat cance

cause more oxidation.

In healthy living cells, reactive oxygen species are formed continuously during

the process of respiration in the cells.

Although the body is well equipped to repair genetic (DNA) damage, the repair processes

are usually less than 100 % efficient. Despite even extensive repair, oxidized DNA is

usually abundant in human tissues. Significantly, damaged DNA is particularly abundant

in tumors. The damage rate may be up to 10 modifications in each cell every day,

so it is apparent that damage accumulates with age.

The CSIRO Division of Human Nutrition believes that this increase in genetic damage

with age is due to the cumulative effects of free radical damage and dietary and

environmental chemicals that damage genes.

Our bodies have to face daily an over production of free radicals, caused by our polluted environment, stressful lifestyles and mal nutrition. Free radicals are naturally produced as your body turns fuel to energy, you can get them also from stress, smoking and radiation from the sun.

These volatile molecules cruise around your body, trying to stabilize themselves by stealing electrons from other molecules. When they succeed, they create still more free radicals, causing a sort of snowballing procession of damage.

Free radicals don't just occasionally pop up here and there. Up to 5% of the oxygen that each cell uses is converted into free radicals.

Ionising radiation is a potent generator of reactive oxygen species, while tobacco smoke has been found to increase the DNA damage by 35-50%. Other well-known causes include:

many polluting chemicals, including the hydrocarbons from petroleum, many pesticides, the chlorine in town water supplies; iron in access of the body's needs: amines and nutrates.

It is a surprise to see iron, as being one of the essential nutrients, on the 'bad list', yet the effects of excess iron are so significant, that the increased incidence of testicular cancer this century has been attributed to the increasing iron content of the Western diet.

Can our body defend itself against oxidative damage by excessive free radicals?

The answer is: yes! Our body is equipped with very powerful defenses against free radicals and this is largely through antioxidants, which are consumed in the diet or made within our body, and enzymes.

Balance is the key. If there are not enough antioxidants available to neutrolize the free radicals, oxidative stress develops.

The key antioxidants in the diet are the carotenoids, vitamin A ( which we consume or make from carotenoids), vitamin C, vitamin E and the trace minerals selenium and zinc.

The prominent enzymes that destroy free radicals are called: superoxide dismutase, glutathione (particular melatonin) and a host of other natural compounds, such as those occuring in grape seeds and skins (OPC's) and in the herb Ginkgo biloba.

Vitamin E has been extensively researched and there is strong evidence that it is beneficial at much higher intakes than the current RDA (Recommended Daily Allowances) of 15 IU ( International Units). Vitamin E is especially required to protect unsaturated fats against oxidation.

The least amount found to inhibit oxidation is 40 IU per day, with 60 IU/day the minimum to enhance immune response. The Optimal level is 450 IU/day. Up to 800 IU has been found to be beneficial.

The researchers suggest an intake of 135 - 150 IU/day.

To obtain this amount from food, we would need to consume daily almost a kilogram of almonds, or 150 grams of soya oil, or 55 grams of wheatgerm oil, each of which would be not only unpractical, but even a harmful quantity of food.

That's why it make sense to supplement our diet with high quality nutritional supplements (multiminerals and antioxidants) to ensure that the optimal levels are being met.



About the Author: Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine http://Articles.com. He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge. Get his free report on nutrition and tips for healthy living, by visiting: http://www.nutrobalance2.net

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