What Vital Nutrients Is Your Diet Missing?

What Vital Nutrients Is Your Diet Missing?

What Vital Nutrients Is Your Diet Missing?

By: Lee Dobbins

People today do not eat as well as they did even 30 years ago and many of us are starved for essential nutrients and don't even realize it. With today's fast paced lifestyles, it's more convenient to grab a fast food meal or energy bar then to cook up a balanced meal full of the nutrients our bodies need to work their best.

Our diets are woefully lacking in fruits and vegetables which provide us with vitamins, minerals, enzymes and fiber that help your immune systems fight off illness and disease. And when we do eat fruits and vegetables chances are they are full of pesticides and chemicals. No wonder our health on the whole is declining!

Below are several essential nutrients that are probably missing from your diet. Going for the quick fix and replacing them with supplements won't make up for the synergistic effects of these nutrients found in food and if you want to avoid the harmful effects of pesticides then it's best to go with organic foods when possible.

Vitamin A
Vitamin A gives us healthy eyes as well as helps to maintain the linings of the intestinal, respiratory, and urinary tracts. It also helps keep our skin healthy. To get more vitamin A in your diet, eat darkly-pigmented foods such as spinach, carrots, winter squash, kale, and sweet potato.

Vitamin C
Vitamin C is needed in order for our body to create collagen, which is basically the glue that holds our skin, bones and blood vessels together. It also aids in making brain chemicals, neutralizing damage from free radicals, and metabolizing cholesterol. Vitamin C has also been shown to help reduce arthritis, diabetes and heart disease. To add this vitamin to your diet, drink add a glass of orange juice or eat an orange every day. Other foods that contain vitamin C are strawberries, kiwifruit, red bell peppers, cantaloupe, Brussels sprouts, and broccoli.

Vitamin E
Vitamin E is an antioxidant that helps to neutralize free radicals and protect cells from damage. It plays a key role in the immune system and can even help prevent the common cold as well as lower the risk of Parkinson's disease. Foods high in vitamin E include sunflower kernels, almonds, and sunflower oil especially when used in salad dressings, which helps you get nutrients from the vegetables as well as carry the vitamin E into the bloodstream.

Fiber is the part of fruits, vegetables and whole grains that is not digested. Whole grains can lower your heart disease risk by 30 percent. It is recommended that you get 14g of fiber for every 1000 calories you eat. To get more fiber in your diet have a 1/2 cup serving of Fiber One cereal and add more beans to your diet. Switch to whole grain bread and eat lots of fruits and vegetables with your meals.

Calcium helps us build and maintain healthy teeth and bones. It prevents bone-thinning osteoporosis and also contributes to healthy blood pressure. Recent studies have shown that calcium can reduce the risk of colon cancer. To get enough calcium, drink three glasses of low-fat or fat-free milk a day, or eat eight ounces of fat-free yogurt along with 2-3 ounces of low-fat cheese evert day.

Magnesium and Potassium
Magnesium works together with calcium and along with potassium it is linked to healthy blood pressure. These two nutrients are also though to help protect against osteoporosis, diabetes, heart disease, and stroke. To get more magnesium, add a half-cup of bran and cooked spinach each day. For more potassium, eat sweet potatoes, white potatoes, bananas, and white beans.


Author Bio
Lee Dobbins writes for the A2Z Vitamin And Herbs Guide For Natural Healing where you can find out more about vitamins and herbs as well as natural healing methods.

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Cardiovascular Health & Nutrition

Cardiovascular Health & Nutrition

Submitted by: Glenn Antoine

Did you realize that the American Heart Association recommends implementing a plan for prevention of heart attack by the age of 20? How many people do you know in their 20’s that are really thinking about the prevention of a heart attack? The sad truth is that there are an increasing number of people that have their first heart attack by the age of 40. For many of those individuals the life style habits that are formed in their early years are directly contributing to those heart attacks. Foods high in fat, refined sugars and diets lacking the basic nutrients that our bodies need to operate at an optimal level are all contributing factors.

I’m sure that it is not new news to you that America’s number one killer is Heart Disease. But what you may not have realized is that it does not work alone. Heart Disease is part of a group of killers including improper nutrition, obesity, high blood pressure, high cholesterol, atherosclerosis, and the lack of exercise. While heart disease may be the one that most often kills an individual it could just as easily be cancer or a stroke. The final cause of death really doesn’t matter because they are all capable of beating the system: our immune system, cell damage caused by the free-radicals, on and on the list goes. The good news is that you can fight back.

The American Heart Association’s plan on reducing and/or preventing heart disease and all of the closely related diseases could probably be summed up by saying eat healthier (including nutrient rich foods, fruits and vegetables), get more exercise, limit how much saturated fat, trans fat and cholesterol you eat, avoid tobacco, reduce the number of beverages and foods with refined sugars, lean meats and poultry without skin, and have fish a couple of times per week.

Easy enough right?

One of the biggest challenges that we face on a day to day basis is getting the basic nutrients into our bodies to optimize our systems. Those base nutrients come in the form of vitamins and minerals. Many of you reading this probably take some form of a multivitamin and that is a great start. Did you know that many of the vitamins our bodies require to function and an optimal level are water soluble and only stay in our bodies for a matter of hours before they need to be replaced? One of these water soluble vitamins happens to be B vitamin, which happens to be a very critical part of our fight against heart disease. For many Americans getting the proper amounts of B vitamin into their bodies is a challenge because if the processing of the foods that they are consuming did not remove all or most of the vitamin B the cooking probably took care of the little that was remaining.

Folate is a B-vitamin found in citrus fruits; tomatoes; dark leafy green vegetables such as spinach and romaine lettuce; pinto, navy, and kidney beans; and grain products. Since January 1998, wheat flour has been fortified with folic acid, the synthetic form of folate, to add an estimated 100 mcg per day to the average diet. However, researchers have found that that people who consumed at least 300 micrograms (mcg) of folate per day had a 20 percent lower risk of stroke and a 13 percent lower risk of cardiovascular disease than those consuming less than 136 mcg of folate per day.

As you can see from the list above one of the best sources of B-vitamin is dark green leafy vegetables – the very thing that you never wanted to eat as a child and your mom insisted that you eat. Fortunately there are some healthy sources of B-vitamins that will ensure that you are not only taking, but absorbing the nutrients needed to fight against this short coming in our diets. One such source is the MetaGreens supplement from Univera LifeSciences.

While many of you may have heard of free radicals and know that one of the ways to avoid the damaging effects of free radicals in our bodies is to ensure that we taken in ample antioxidants. What you may not have heard is that free radicals damage the lining of your arteries which ultimately leads to the build up of plaque and eventually causing a blockage in the artery. If that artery leads to your brain you suffer a stroke. It is estimated that most Americans get approximately 1800 ORAC daily. Unfortunately, many experts are estimating that we should be getting in excess of 3500 ORAC daily to combat the effects of free radical damage on our bodies. A fantastic source of antioxidants is the Univera LifeSciences AgelessXtra. Not only does it have one of the highest (if not the highest) ORAC ratings of all supplements available it is a great source of vitamins B3 and B6. Additionally AgelessXtra provides a host of other nutrients engineered to help keep you aging healthier.

Some additional vitamins, minerals and nutrients that you should be watching are:

Vitamin E which strengthens the immune system and heart muscle improves circulation, reduces risk of clots (preventing thrombosis: blot clot blocking a blood vessel), destroys free radicals.

Vitamin C is important in treating cardiovascular disease.

Vitamins B6, B12, and Folic Acid deficiency have been linked to heart disease, particularly blocked arteries.
Alpha Lipoic Acid reduces risks of heart attack, lowers LDL cholesterol.

Beta Carotene reduces risks of heart attack and stroke.

CoQ10 promotes heart function, reduces risk of heart failure, reduces high blood pressure, speeds recovery from bypass surgery, reduces risk of heart attack, and prevents recurrences of heart attack.

Chromium Picolinate fights atherosclerosis, lowers triglycerides, and improves blood cholesterol profile.

Magnesium contributes to proper functioning of heart muscle, keeps heartbeats normal, reduces angina.

DHEA prevents unwanted blood clots, controls insulin, destroys free radicals, and helps reduce body fat.

L-Carnitine reduces fat and triglycerides in the blood, increases oxygen uptake and stress tolerance.

Human Growth Hormone (HGH) plays a potentially significant role in strengthening heart muscle, reducing atherosclerosis, and fighting obesity. Effective HGH releasers include Arginine, Arginine/Ornithine, L-Arginine, L-Glutamine, L-Lysine, L-Ornithine, Niacinamide, GABA, and OKG.

Below is some important information from the American Heart Association

Extensive clinical and statistical studies have identified “major” risk factors and “contributing” risk factors that lead to coronary heart disease (heart attack) and stroke. The risk factors are:

Heredity – offspring of parents and grandparents with cardiovascular disease are more likely to have heart attacks and strokes.

Men — men are more likely than women to have heart attacks and have heart attacks at younger ages.

Increasing Age — 4 out of 5 people who die of heart attack are over 65 years of age.

Physical Inactivity — regular aerobic exercise plays a significant role in preventing heart and blood vessel disease. Even modest levels of low-intensity exercise are beneficial if done regularly over the long term. Exercise also helps prevent increased blood cholesterol, high blood pressure, atherosclerosis, etc.

Cigarette / Tobacco Smoke — smokers have more than twice the risk of heart attack as nonsmokers, and the risk of sudden cardiac death is between two and four times the risk faced by nonsmokers.

High Blood Cholesterol Levels — higher LDL (”bad”) cholesterol correlates with increased risk of heart disease.

High Blood Pressure — the extra burden on the heart causes the heart to enlarge and weaken.

Obesity — the extra weight causes a strain on the heart; obesity leads to diabetes, high blood pressure, etc.

Diabetes Mellitus — 80 percent of people with diabetes die of some form of heart or blood vessel disease.

Stress — a potentially significant risk factor, particular in conjunction with one or more other risk factors.

In summery, please keep in mind when you fight cardiovascular disease by taking pro-active approach through a healthy lifestyle, simultaneously you will achieve reduced risk of all types of diseases and as such you are far more likely to live longer more fulfilling life.


1) American Heart Association (2004), International Cardiovascular Disease Statistics fact sheet

2) American Heart Association (2004), Heart and stroke facts

3) American Heart Association (2005), Homocysteine, Folic Acid and Cardiovascular Disease

4) Stephen Cherniske, M.S., The Metabolic Plan, The Random House Publishing Company, 2003, Pages: 59-61, 64-68, 271-272, 275-276, ISBN: 0-345-44102-8

5) American Heart Association website

About the Author: Glenn has combined his passion for health and fitness with a great business model that allows him opportunities that would have otherwise not been possible. For more information visit: or

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Seven Good Reasons to Get on Your Bike.

Seven Good Reasons to Get on Your Bike.

Submitted by: Maxwell Starritt

Like many people I lead a hectic lifestyle and don’t have much free time to go to the health club to boost my health and fitness. I’ve always enjoyed cycling outdoors and I fully grasp the health and fitness benefits I could achieve from cycling but poor weather conditions, heavy traffic and traffic fumes generally put me off. A better decision I imagined would be to look into a piece of equipment I could use in the home and believed a stationary exercise bike to be a great investment. After investing much time and effort taking a look at the best alternatives around and what would be probably the most suitable bike for me, I chose a somewhat fancy Proform product costing £300. After six months it ended up being a rather fancy, high priced clothes horse.

What is it that keeps us motivated to maintain a health and fitness regime? I glanced around at my clothes bike right after watching a news item on the recent Tour de France and decided I needed to revisit the motive why I chose to invest so much hard cash on the bike and to get me back on it. This is what I came up with:

1)Drop weight: somebody who weighs 12½ stone can burn 650 calories by cycling for one hour, and can tone the legs and bottom in the process.

2)Improve heart and cardiovascular system: any cardio vascular exercise such as cycling will improve the role of the heart. Cycling is excellent as it can train the heart to be stronger which results in significantly less strain on the heart. The risk elements that result in a heart attack can be decreased by frequent cycling so you are 50% less prone to have a heart attack.

3)Strengthen muscles and joints: as we get older the strength of our muscles reduces and our muscles start to shrink. Cycling activates each of the body’s muscle groups, and because the muscles hold together the skeletal system, strengthening the muscles supports and protects the skeleton. Cycling could also avert slipped discs by stimulating the muscles in the lower back and being a non weight bearing exercise, cycling isn't going to impact and damage the joints in the hips and knees.

4)Improve the immune system: cycling will help strengthen the immune system and contributes to a healthy and balanced life. Moderate activity such as cycling can enhance immune response to tumour cells and prevent other ailments.

5)Mental health: cycling has a relaxing effect because of its uniform and cyclical motion. Stabilising the physical and psychological activities of the body by cycling can serve to eliminate anxiety, depression and mental stress.

6)Looking good: Cycling improves body shape, but it also improves the condition of the skin because the improvement in metabolism and circulation will help carry nutrients to the skin and carry away impurities. Cycling also helps boost your notion of yourself which influences how individuals see you.

7)Reduce blood pressure: cycling can help to reduce your blood pressure which in turn may help to prevent a stroke as well as other conditions.

So, as well as improving physical fitness and stamina, cycling incorporates a wealth of other wellbeing benefits. Naturally there's nothing like the open road, but a stationary exercise bike can be used any time of day and in any weather, without having the concern of inhaling traffic fumes. You are able to ride safely whilst listening to tunes or watching your favourite TV programmes, and never have to be concerned about getting knocked off. It’s time to get back again on the bike, and establish some physical exercise into my daily regimen.

About the Author: Fitness, exercise, bodybuilding and strength training advisor for a number of years Max Starritt has helped many people to achieve their goals

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Developing Type 2 Diabetes At An Early Age May Mean A Lifetime Of Sickness And Early Death



Young people whom are diagnosed with type 2 diabetes may be in for a lifetime of health problems and possibly an early death, new research suggests. According to the results of a study published in Diabetes Care, early onset diabetes mellitus poses increases risk for a host of ailments that contribute to early mortality. This finding may jar some people into a sense of alarm about the seriousness of this life-threatening metabolic disorder.

The unsettling news comes as the result of extensive research into the health risks posed by type 2 diabetes. Australian and Saudi Arabian researchers sought to compare the prevalence of type 2 diabetic complications in people 354 diagnosed with type 2 diabetes mellitus (TDM) between the ages of 15 to 30 years to 1,062 people whom were diagnosed between the ages of 40 to 50 years. The study also looked at standard mortality ratios based on diabetes age of onset in 15,238 patients covering a wider age-of-onset range.

The younger diabetics suffered from more ailments than older patients. Compared to older diabetics, patients aged 15  30 years suffered neuropathy and severe albuminuria. The seriousness of these problems can not be stressed enough.

Neuropathy is common to diabetics; it's estimated that 132 million people across the globe are affected by the disorder which is believed to stem from damage to blood vessels that provide nutrients to nerve tissues.

Albuminuria is a condition wherein high amounts of protein are excreted in the urine. This condition is dangerous because it is indicative of kidney disease. Unfortunately, kidney disease is not uncommon to diabetics whom are genetically predisposed or have difficulty keeping their blood pressure and blood sugar under control.

Younger type 2 diabetes patients and older type 2 diabetes patients suffered from metabolic syndrome. This disorder is characterized by obesity, high cholesterol, high triglycerides, high blood sugar and high blood pressure, but surprisingly, the Australian research team noted that younger patients were less frequently treated for high blood pressure and dislipidemia. I find it surprising because dislipidemia - high amounts of fat in the bloodstream - is common to metabolic syndrome as is hypertension.

But most alarming is the fact that type 2 diabetics  15 to 30 years of age were more likely to die than any other type 2 diabetic across any chronological age.

This isn't altogether surprising, however.

Several years ago the US Centers for Disease Control and Prevention (CDC) published findings on the prevalence of type 2 diabetes among American adolescents. Using National Health and Nutrition Health and Nutrition Examination Survey (NHANES), Dr. Ashleigh May and her colleagues noted a relationship between obesity and cardiovascular disease such that young people whom were obese tended to be at greater risk for heart disease. It was no coincidence that diabetes prevalence among young people increased from 9% to 23% during the 1999 - 2008 study period.

The results from the Australian study supports those of the American study in that young people with type 2 diabetes are at greater risk of dying at an early age.

After looking at the results, lead study investigator Maria I. Constantino and her colleagues concluded that "The negative effect of diabetes on morbidity and mortality is greatest for those diagnosed at a young age compared with T2DM of usual onset. These results highlight the growing imperative to direct attention toward young-onset T2DM and for effective interventions to be applied before middle age."

Type 2 diabetes is often brought about by poor eating habits and lack of exercise. In other words, if people adopt healthy lifestyles at an early age, they'll be less likely to develop diabetes which in turn, may reduce their chances of dying from complications associated with the disorder. But will they do it?


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article References

Al-Saeed AH, Constantino MI, Molyneaux L, D'Souza M, Limacher-Gisler F, Luo C, Wu T, Twigg SM, Yue DK, & Wong J (2016). An Inverse Relationship Between Age of Type 2 Diabetes Onset and Complication Risk and Mortality: The Impact of Youth-Onset Type 2 Diabetes. Diabetes care PMID: 27006511

American Teens Are At Risk For Cardiovascular Disease

Diet Or Exercise? Which Is More Effective In Treating Obesity and Metabolic Syndrome?

Vicious Cycle: Is Metabolic Syndrome Interfering With Your Ability To Exercise?


"Developing Type 2 Diabetes At An Early Age May Mean A Lifetime Of Sickness And Early Death" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.


People With Sleep Apnea More Prone To Get Hurt At Work



People who suffer from difficulty breathing during sleep are in danger of becoming injured on the job, new research suggests. According to the results of a study published in Thorax, people with sleep apnea are at great risk for occupational injuries and decreased concentration. This startling study tells us that lack of sleep caused by breathing problems is a health concern that should not be treated as a trivial issue.

Canadian scientists made the connection. Najib Ayas from the Department of Medicine at University British Columbia, led a research team which sought to ascertain whether people suffering from obstructive sleep apnea (OSA) were more likely to suffer from occupational injury (OI).

To find the answer, Ayas et al recruited 1236 patients from the University of British Columbia Hospital Sleep Laboratory whom were believed to be suffering from OSA between May 2003 to July 2011.

The research team had information about the types and rates of occupational injuries of the patients during the five years prior to undergoing polysomnography, a special sleep test.

Ayas et al discovered that sleep apnea patients were twice as likely to suffer at least one occupational injury than patients who did not suffer from sleep apnea. When the team investigated further, they learned that OSA patients were three times more likely to suffer from an injury that is more likely to be tied to lack of paying attention (e.g. commercial motor vehicle crash or fall).

These results tell us something about the problems associated with lack of sleep.

Obstructive sleep apnea is disorder wherein some physical object prevents the person from breathing. The disorder is so common that the National Institutes of Health estimate that every 4 out of 100 middle-aged men and every 2 out of every 100 middle-aged women suffer from OSA with symptoms.

People over age 45 years are more likely to develop OSA. Other health issues that increase the chances of developing OSA include:

  • obesity
  • diabetes
  • decreased muscle tone
  • enlarged tonsils or tongue
  • small jaw
  • small soft palate

According to the NIH, symptoms of obstructive sleep apnea include the following:

  • frequent urination
  • night sweats
  • suddenly waking up, often times with a racing heartbeat and shortness of breath
  • dry mouth when waking up
  • headaches in the morning
  • exhaustion during the day
  • difficulty concentrating

Getting back to the current study, Ayas et al found that OSA patients were nearly three times more likely to become involved in accidents involving a lack of vigilance.

If you don't get sufficient sleep, you're less likely to pay attention to what's going on around you. But it's also possible that you won't even hear danger approaching.

Interestingly, some years ago Taiwanese scientists noted an association between sudden deafness and sleep apnea. In that study, researchers discovered that men who experienced sudden hearing loss were more likely to suffer from sleep apnea than healthy men.

If OSA patients happen to suffer from impaired hearing, it may increase the likelihood that they will become involved in work related accidents.

Sleep apnea is also associated with obesity which itself is often associated with diabetes.

Lack of sleep can lead to insulin resistance. When this occurs, cells will ignore signals take up sugar, which will eventually cause blood sugar levels to rise. Elevated blood sugar levels can trigger the onset of type 2 diabetes. High blood sugar causes cellular metabolism to slow down (the sugar isn't getting into the cells to be used for energy) thereby causing weight gain.

At this point in the article, you now know that OSA is a physical obstruction of the airways. Now, think about something. Excess fat weighing down on the windpipe will cause breathing problems. I hope that you can see the connection.

Obstructive sleep apnea also increases risk of hypertension, heart disease, stroke and even depression.

NIH says numerous options are available for the treatment of OSA including mouth guards, surgery as well as special machines that facilitate sleep. But the first treatment they suggest is weight loss.

Considering the seriousness of OSA, is this a problem to be ignored?


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article Reference

Hirsch Allen AJ, Park JE, Daniele PR, Fleetham J, Ryan CF, & Ayas NT (2016). Obstructive sleep apnoea and frequency of occupational injury. Thorax PMID: 26980010

Obstructive sleep apnea: Overview - National Library of Medicine - PubMed Health

Get Some Sleep!

Scientists Tie Sudden Deafness To Sleep Apnea

Sleep and Diabetes Often Go Hand In Hand Part 1


"People With Sleep Apnea More Prone To Get Hurt At Work" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Rare Defect May Cause Good Cholesterol To Increase Heart Disease Risk



Having high levels of good cholesterol doesn't necessarily prevent a person from developing heart disease, new research suggests. According to the results of a study published in Science, a rare genetic defect prevents cells from taking up circulating good cholesterol. This finding suggests that people with this genetic variant may require special attention to reduce their cardiovascular disease risk.

While most of us can rely on high density lipoprotein (HDL) to protect us from a build up of cholesterol in the bloodstream; this is due to the presence of Scavenger receptor BI (SR-BI) which binds cholesteryl esters to HDL in the liver. But an international team of researchers discovered that a rare gene prevents HDL from clearing cholesterol in certain individuals.

Research scientist Paolo Zanoni from the University of Pennsylvania, led a team which sought to better understand what would happen to cholesterol levels if the SR-BI was unable to properly do its job.

To find the answer, Zanoni et al used genetic sequencing to identify 328 individuals who carrying a rare defect that prevents SR-BI from functioning. People with the genetic defect are at great risk for cardiovascular disease.

To get a better handle on what this means, we need to take a step back and talk briefly about receptors and genes.

You can think of receptors as locks. When you want to enter a locked room, you need a key that fits the lock. If the lock is broken, you won't be able to open the door even though the key fits.

Genes can be thought of as the lock maker. If there is something wrong with the lock maker, it will produce defective locks.

Now imagine that you have a lot of deliveries arriving at a certain address, and a key is required to get into the room to deposit the deliveries. Because the lock doesn't work, the deliveries are left outside. Unfortunately, there's no way to stop the deliveries so they continue to arrive at the locked room. Eventually the deliveries pile up outside the room causing a huge problem.

That's what happens to people who have a broken SR-BI gene. Even though they have high levels of HDL (the good cholesterol), they're still at great risk for heart disease.

HDL can't properly bind the cholesteryl esters which which prevents the liver from removing excess cholesterol from the body the way it was meant to. Because the liver can't do its job, these people will have increased amounts of circulating cholesterol which eventually clogs the arteries thereby putting them at greater risk for heart attacks and strokes.

Therefore, identifying carriers of these defective genes and finding a way to correct the problem is very important.


How long, O LORD? Will you forget me forever? How long will you hide your face from me? How long must I take counsel in my soul and have sorrow in my heart all the day? How long shall my enemy be exalted over me? Psalm 13:1-2
Consider and answer me, O LORD my God; light up my eyes, lest I sleep the sleep of death, lest my enemy say, “I have prevailed over him,” lest my foes rejoice because I am shaken. Psalm 13:3-4
But I have trusted in your steadfast love; my heart shall rejoice in your salvation. I will sing to the LORD, because he has dealt bountifully with me. Psalm 13:5-6


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Article Reference

Zanoni P, Khetarpal SA, Larach DB, Hancock-Cerutti WF, Millar JS, Cuchel M, DerOhannessian S, Kontush A, Surendran P, Saleheen D, Trompet S, Jukema JW, De Craen A, Deloukas P, Sattar N, Ford I, Packard C, Majumder Aa, Alam DS, Di Angelantonio E, Abecasis G, Chowdhury R, Erdmann J, Nordestgaard BG, Nielsen SF, Tybjærg-Hansen A, Schmidt RF, Kuulasmaa K, Liu DJ, Perola M, Blankenberg S, Salomaa V, Männistö S, Amouyel P, Arveiler D, Ferrieres J, Müller-Nurasyid M, Ferrario M, Kee F, Willer CJ, Samani N, Schunkert H, Butterworth AS, Howson JM, Peloso GM, Stitziel NO, Danesh J, Kathiresan S, Rader DJ, CHD Exome+ Consortium, CARDIoGRAM Exome Consortium, & Global Lipids Genetics Consortium (2016). Rare variant in scavenger receptor BI raises HDL cholesterol and increases risk of coronary heart disease. Science (New York, N.Y.), 351 (6278), 1166-71 PMID: 26965621


"Rare Defect May Cause Good Cholesterol To Increase Heart Disease Risk" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Starting a Plavix Lawsuit ADVERTISEMENT

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Diabetic Women Exposed To Air Pollution Have Greater Heart Disease Risk



According to a recently published study, diabetes increases heart disease risk in women whom are exposed to air pollution. The findings, released by the American Heart Association serve as a warning that complications related to diabetes pose a very real danger to the well-being of diabetic patients and therefore should never be underestimated.

A research team led by Jaime E. Hart, Sc.D assistant professor at Brigham and Women’s Hospital and Harvard Medical School in Boston, Massachusetts made the connection.

The researchers studied 114,537 women (average age 64) who were participating in the Nurses’ Health Study (NHS). During a 17 year follow-up, Hart et al noted incidences of cardiovascular disease (6,767), coronary heart disease (3,878) and strokes (3,295) or 12.1 % of the predominately white, middle to upper socioeconomic NHS participants.

The team found that exposure to air pollution was associated with increased heart disease risk in women with diabetes. In fact, for each 10 micrograms per cubic meter of air, the higher the risk for diabetic women as shown by the following statistics:

  • 44 percent for CVD (66 percent for stroke) for smallest size pollution
  • 17 percent for CVD (18 percent for stroke) for road dust-type larger size pollution
  • 19 percent for CVD (23 percent for stroke) for exposure to both sizes of pollution

Hart et al found that the risk increased with age and region. More specifically, women 70 and older, obese women and women who lived in the northeast or south experienced higher effects from air pollution.

The researchers looked at three types of air pollution, calculating the impact of each.

Combustion from cars, power plants and so forth produce the finest particulate pollutants; these particles are smaller than a speck of dust. Measuring at 2.5 thousandths of a millimeter in diameter (PM2.5), these pollutants are 1/30th diameter of a human hair and invisible to the human eye.

Dust from wind, crushing and grinding produce particulate pollutant larger than PM2.5 but smaller than PM10 (PM2.5-10). Particulate pollutant PM10 includes both PM2.5 and PM2.5-10.

It's important to also note that all participants whom were exposed to air pollution experienced slightly increased risk for heart disease.

Interestingly, the team said that family history or history of smoking made little impact on the association between pollution, stroke and heart disease, and risks were most elevated with exposures in the previous 12 months.

“Although studies have shown that people with diabetes are particularly vulnerable to the cardiovascular effects of acute exposures to air pollution, our study is one of the first to demonstrate high risks of cardiovascular disease among individuals with diabetes with long-term exposures to particulate matter,” said Dr. Hart.


God is as near to us or far from us as our own hearts permit. Accept that God loves us so much that He gave His only begotten Son to die on our behalf, and you will come to know the peace of the Holy Spirit, our Friend and the Third Person Who is also God. When that happens, you will never be separated from the love of Jesus Christ our Lord and Saviour.

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Article Reference

American Heart Association/American Stroke Association Newsroom


"Diabetic Women Exposed To Air Pollution Have Greater Heart Disease Risk" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Exciting Anti-Aging Research: Bergamot Stimulated AMPK Release May Keep Your Body Healthy ADVERTISEMENT

Mature people carrying exercise balls


This article is sponsored by Nutri Lifescience. The actual content and opinions in the article, including any and all scientific research references, are the sole view of Joseph who is the publisher and administrator of Living Fit, Healthy and Happy(SM). I maintain full editorial independence even when hosting sponsored content. The information presented below is not endorsed by the US Food and Drug Administration (FDA), or any other government agency. The content in this sponsored article and elsewhere on Living Fit, Healthy and Happy(SM) is for educational purposes only, and is not intended to substitute for medical advice, treatment or diagnosis. 




Declining health and increased vulnerability to disease are characteristics of aging. In many ways this seems almost paradoxical - with advances in medical science comes the promise of longevity and indeed people are enjoying longer lives, but over time the body gradually loses vigor. It's not uncommon for elderly people to be afflicted with at least of one the following ailments:

  • obesity
  • diabetes
  • arthritis
  • stroke
  • cardiovascular disease

Although medical science has yet to understand precisely how the human body enters a state of physical decline, we do know that part of the reason is a gradual loss of cellular energy and with it, increased susceptibility to internal and external stressors.

In this article, I'm going to talk about some of the stressors and how supplementing your diet with bergamot may help your body to remain healthy for a longer period of time.


Aging and Metabolism

God has given us a set amount of time to live; at present He does not want these bodies to continue indefinitely. Therefore He incorporated an almost incalculable number of mechanisms into the functioning of the human body, their interaction can keep the internal machinery running smoothly i.e. prolonged health or fall into a state of illness and eventual death.

To get a better appreciation of this, I'm going to tell you some interesting facts about the physiology and biochemistry that we rely on every second of our lives.

The human body is amazingly designed, it's composed of trillions of living cells and each of them is equipped with internal machinery and the ability to regulate itself and to regulate and be regulated by other cells.

We should think of cells as living machines and as with any machine, they require a battery, a steady supply of fuel and a means to remove excess waste.

Food is the fuel of the body; in the stomach and small intestine, food is digested i.e. broken into chemicals which are eventually transported to each cell. From there the fuel is used by the cells for energy.

Mitochondia are the cellular batteries that I mentioned above. You maybe surprised to know that our cells "breathe". Mitochondria use oxygen from cellular respiration to produce adenosine triphosphate (ATP). ATP is a high energy molecule; when it is used up, ATP is broken down to adenosine diphosphate (ADP) and eventually adenosine monophosphate (AMP). AMP is the "end of the line" so to speak, the cell would be out of energy if it were left with only AMP.

Fortunately, the body produces 5'adenosine monophosphate-activated protein kinase (AMPK) which is a special chemical that makes good use of AMP. 

One of the functions of AMPK is to recognize when cells are running low on ATP.

When ATP is low, AMPK helps stimulate production of more ATP through a variety of mechanisms including:

  • fatty acid oxidation - breaking down fat for energy
  • glycolysis - converting stored glucose for energy
  • increased synthesis of a protein that transports glucose across cell membranes
  • increased production of mitochondrial enzymes involved in the production of oxygen carrier molecule

Unfortunately, we gradually lose energy as we age. Although aging is a natural part of living, some of its consequences can be very problematic, because they can lead to metabolic syndrome and with it a host of potentially deadly illnesses. 


Metabolic Syndrome - the Killer Within

Metabolic syndrome is a name given to a condition that encompasses a variety of inter-related illnesses. I've written several articles discussing its potential danger to the human body. In short, people diagnosed with metabolic syndrome often have the following ailments:

  • obesity
  • type 2 diabetes
  • high cholesterol
  • high blood pressure
  • inflammation

Each of the above illnesses are serious in and of themselves, but imagine how much more deadly they are when a person is afflicted with all of them. Even worse, fatty liver disease - a condition wherein the liver accumulates excess fat - often accompanies metabolic syndrome.

Does this mean that we are destined to be destroyed by this affliction? Not necessarily. 


AMPK and Bergamot May Hinder Metabolic Syndrome

Medical scientists have been devoting a great deal of study to finding ways to combat age-related illnesses. Recently research teams have discovered that bergomot polypehlic fraction (BPF) can work with AMPK to combat the effects of metabolic syndrome.

AMPK and bergomot polypehlic fraction (BPF) can improve metabolic syndrome in a variety of ways:
in terms of the pancreas, liver, heart, healthy weight management, and free radicals from Reactive Oxygen Species-
The pancreas is an organ that produces insulin in response to glucose that is produced by the liver. One of insulin's jobs is to tell cells to open up so the glucose can enter. When the level of serum glucose increases, so does insulin output from the pancreas. Eventually this can lead to insulin resistance, a condition whereby cells start to ignore the signals from insulin which causes more glucose to accumulate in the bloodstream which triggers more insulin from the pancreas. This feedback loop then creates a situation that we in science refer to as a "snowball effect."
Imagine that you've placed a little snowball at the top of a snow covered hill. Now you roll that snowball down the hill. The snowball gets larger as it rolls downhill because more snow sticks to it. By the time you reach the bottom of the hill, you've got a huge snowball.
This is what can happen if insulin resistance goes unchecked. Gradually it may develop into full blown diabetes.
AMPK helps the cells accept glucose. This will reduce the strain on the liver. Bergomot polyphenols also assist in glucose uptake into cells.
Metabolic syndrome can also cause the liver to accumulate large amounts of fat leading to nonalcoholic fatty liver disease(NAFLD). If something isn't done to reverse the process, it will eventually kill you. In fact the condition is linked to the life-threatening ailment cirrhosis.
AMPK prevents the liver from collecting too much fat (triglycerides) and stimulates fatty acid oxidation. This is an example where oxidation is a good thing, wherein it helps the body use fat for energy.
Although the precise mechanism hasn't been discovered, a study of patients with nonalcoholic fatty liver disease has found that BPF improves lipid profile. The patients experienced improved high density lipoprotein (HDL) and lower low density lipoprotein (LDL) and serum cholesterol. Thus, bergomot polyphenolic fraction also prevents NAFLD.
By helping glucose uptake, the enzyme also eases the work of the pancreas. When the pancreas is overworked it may become scarred, inflammed or develop other problems. In fact, inflammation is one of the hallmarks of metabolic syndrome, pancreatitis and nonalcoholic fatty liver disease.
There are also benefits to heart health; risk for heart attack and stroke increase when the body has too much LDL, and unhealthy cholesterol. AMPK and bergamot polyphenol effects on fatty acid oxidation (as I discussed above) may improve cardiovascular health thereby reducing the risk of stroke and heart attacks.
AMPK and bergamot polyphenolic fraction may be helpful for healthy weight management, too. Bergamot activates AMPK, and AMPK stimulates cellular metabolism. When your body is using more energy, less of it will be stored as body fat.
AMPK stimulates mitochondia to make cellular energy but one of the drawbacks of this important process is production of leftover oxygen molecules or Reactive Oxygen Species (ROS). Free radicals create oxidative stress which cause cellular aging and eventual death. Polyphenols have been shown to combat oxidative stress thereby inhibiting this by-product of cellular metabolism.
Bergamot Polyphenolic Fraction Activates AMPK Naturally
Medical science has sought many remedies for the treatment of metabolic disorders such as type 2 diabetes. Metformin is one such medication; it is a man-made pharmacological agent that helps lower blood sugar levels. It is also a very powerful AMPK activator.
Interestingly, bergomot polyphenolic fraction is a natural activator of AMPK. It's important to point out that metformin is manufactured by the pharmaceutical industry, and only pharmaceutical companies are authorized to make claims about a medicine's ability to cure disease. But for people who are seeking natural ways to keep healthy and reduce their risk for developing metabolic syndrome, bergamot polyphenolic fraction is an option.
Bergamonte vegetarian capsules which are distributed by Nutri Lifescience are made from bergamot citrus fruit and contain the bergamot polyphenolic fraction that I talked about in this article.
Read my sponsored article Got Bad Cholesterol? Try Bergamonte from Nutri Lifescience to learn more about this remarkable gluten-free health supplement. Buy your very own bottle of 60 Bergamonte vegetarian capsules today!



Aging populations are susceptible to metabolic syndrome which can have a detrimental effect on quality and quantity of life. Fortunately, God has created the human body to be able to make use of food for fuel and provided numerous mechanisms to help the body function efficiently.

AMPK is an enzyme that is manufactured by every cell of the body and is involved in energy production for cellular metabolism. Therefore, AMPK is a chemical that can have a positive effect on metabolic syndrome because it is necessary for health and longevity i.e. it slows down the aging process.

Bergamot polyphenolic fraction are chemicals that come directly from bergamot citrus fruit. Bergamot polyphenolic fraction is a natural activator of AMPK, thus bergamot polyphenolic fraction may also help slow down the effects of aging.

Health supplements should not be mistaken for medicinal drugs that would be prescribed by physicians for treatment of any given disease.

 ***Disclaimer: This article is not endorsed by the US Food and Drug Administration (FDA). People should consult their physician before making changes to their diet. The content in this sponsored article and elsewhere on Living Fit, Healthy and Happy(SM) is for informational purposes only, and is not intended to substitute for medical advice, treatment or diagnosis. People should consult their physician before making changes to their diet. 


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Article References

Shirwany, N., & Zou, M. (2010). AMPK in cardiovascular health and disease Acta Pharmacologica Sinica, 31 (9), 1075-1084 DOI: 10.1038/aps.2010.139

Peng W, Zhang Y, Zhu W, Cao CM, & Xiao RP (2009). AMPK and TNF-alpha at the crossroad of cell survival and death in ischaemic heart. Cardiovascular research, 84 (1), 1-3 PMID: 19671584

Gliozzi, M., Carresi, C., Musolino, V., Palma, E., Muscoli, C., Vitale, C., Gratteri, S., Muscianisi, G., Janda, E., Muscoli, S., Romeo, F., Ragusa, S., Mollace, R., Walker, R., Ehrlich, J., & Mollace, V. (2014). The Effect of Bergamot-Derived Polyphenolic Fraction on LDL Small Dense Particles and Non Alcoholic Fatty Liver Disease in Patients with Metabolic Syndrome Advances in Biological Chemistry, 04 (02), 129-137 DOI: 10.4236/abc.2014.42017

Gliozzi M, Walker R, Muscoli S, Vitale C, Gratteri S, Carresi C, Musolino V, Russo V, Janda E, Ragusa S, Aloe A, Palma E, Muscoli C, Romeo F, & Mollace V (2013). Bergamot polyphenolic fraction enhances rosuvastatin-induced effect on LDL-cholesterol, LOX-1 expression and protein kinase B phosphorylation in patients with hyperlipidemia. International journal of cardiology, 170 (2), 140-5 PMID: 24239156

Shirai A, Onitsuka M, Maseda H, & Omasa T (2015). Effect of polyphenols on reactive oxygen species production and cell growth of human dermal fibroblasts after irradiation with ultraviolet-A light. Biocontrol science, 20 (1), 27-33 PMID: 25817810

Hardie, D. (2008). Role of AMP-activated protein kinase in the metabolic syndrome and in heart disease FEBS Letters, 582 (1), 81-89 DOI: 10.1016/j.febslet.2007.11.018

Grahame Hardie D (2014). AMP-activated protein kinase: a key regulator of energy balance with many roles in human disease. Journal of internal medicine, 276 (6), 543-59 PMID: 24824502

Musi N, Hirshman MF, Nygren J, Svanfeldt M, Bavenholm P, Rooyackers O, Zhou G, Williamson JM, Ljunqvist O, Efendic S, Moller DE, Thorell A, & Goodyear LJ (2002). Metformin increases AMP-activated protein kinase activity in skeletal muscle of subjects with type 2 diabetes. Diabetes, 51 (7), 2074-81 PMID: 12086935

Rajesh G, Kumar H, Menon S, & Balakrishnan V (2012). Pancreatitis in the setting of the metabolic syndrome. Indian journal of gastroenterology : official journal of the Indian Society of Gastroenterology, 31 (2), 79-82 PMID: 22422323

Visceral Fat Distribution Can Predict Liver Disease, Research Study Finds

Diet Or Exercise? Which Is More Effective In Treating Obesity and Metabolic Syndrome?

Vicious Cycle: Is Metabolic Syndrome Interfering With Your Ability To Exercise? 


"Exciting Anti-Aging Research: Bergamot Stimulated AMPK Release May Keep Your Body Healthy" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Are you at Risk for Type-2 Diabetes? If So, What Can You Do About It?


James K. Robinson

It's the American way of life

The United States Department of Health's Weight-control Information Network, ironically that's WIN for short, and other health authorities, report that more than two-thirds of adults in the United States are either overweight or obese, with more than one-third obese for sure. Our population is unhealthy and it is getting worse.

And how about you?

If you are overweight, now reaching age 40 years or older and follow a diet that includes all the wrong foods -- sugary, sweet foods and beverages and too much saturated fatty food -- then it does not take a fortune teller or a crystal ball to predict that your future includes the likelihood of developing type-2 diabetes, a disease defined by higher than normal blood sugars.

And if you don't know anything about diabetes, be warned, left untreated it's a killer, and even with treatment, the quality of life is much impaired unless the condition can really be brought under tight control - there is no cure, life will never be the same again.

What causes type-2 diabetes is uncertain, there may be heredity or other unknown factors involved but what is known is that there is a definite association and link to being overweight or obese. And there is also a pre-diabetic condition that predisposes those diagnosed as such to the same complications of heart disease, stroke and other typical diabetic complications. And pre-diabetes often leads to the full type-2 diabetes anyway unless treated and reversed.

Risk factors

At the top of WIN's list of risk factors related to being overweight and obese is type-2 diabetes, the rest of the WIN's risk factors are shown below:


  • type 2 diabetes
  • coronary heart disease
  • high LDL ("bad") cholesterol
  • stroke
  • hypertension
  • nonalcoholic fatty liver disease
  • gallbladder disease
  • osteoarthritis (degeneration of cartilage and bone of joints)
  • sleep apnea and other breathing problems
  • some forms of cancer (breast, colorectal, endometrial, and kidney)
  • complications of pregnancy
  • menstrual irregularities

Those are just some of the alarming complications and to that list, especially related to type-2 diabetes, can be added such serious conditions as kidney disease and kidney failure, eye disease and blindness, gangrene and lower limb amputations.

The foregoing is the scary stuff but what can be done?

See a doctor

Serious conditions such are described above need that attention of a doctor and health support team to direct treatment and provide qualified medical and dietary advice.

But here is some advice given by the National Diabetes Information Clearinghouse (NDIC)

The NDIC states that a lot can be done to lower the chances of developing diabetes. It is necessary to exercise regularly, reduce fat and calorie intake, and lose some weight in order to help reduce the risk of developing type-2 diabetes. And in doing so it can also help achieve a lowering of blood pressure and cholesterol levels, necessary for better health.

It is often said that "You are what you eat", and certainly, what you eat has a big impact on health. Body weight, blood pressure, and cholesterol can be controlled by making wise food choices.

The goals for an overweight person are to:



  • Reach and maintain a reasonable body weight, a Body Mass Index (BMI) of no greater than 25. Body mass index (BMI) is a measure of body weight in relation to height.
  • Make wise food choices most of the time, avoid high glycemic index foods where possible. The Glycemic Index numerically ranks food items according to the speed in which they are reduced by the body's digestive system to the simple sugar called glucose. The higher the ranking, the faster glucose enters the bloodstream - and that causes the higher than normal blood sugars that are characteristic of type-2 diabetes.
  • Be physically active every day, subject to physical condition, age, health and infirmities.


It is not easy to make big changes to lifestyle but it is really worthwhile and rewarding to do so.

As a diabetic myself I face the problems and risks listed here. For more information on many diabetes topics please visit Normal Blood Sugars & Diabetes and for diabetic menu planning suggestions: Diabetic Menu Guide.