Childrens Health

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.


As children get older, they have an increasing amount of freedom over food choice and often eat outside the home. Peer pressure and advertising also start to play their part in your children’s food preferences.

Nutrition and children
Although their growth is slower than in infancy, school-aged children still have high nutritional needs but fairly small appetites. So it's crucial all meals and snacks continue to be rich in nutrients and energy. The food choices children make during the crucial years of development can influence their future health risk and can also influence food habits in later life.

A structured eating plan with regular meals and snacks is important to establish good eating habits. Ensure there's also plenty of variety - burgers and chips are fine occasionally, but not for every meal.

A limited number of foods makes it difficult to obtain the full range of nutrients. Make sure your child has a range of foods based on each of the main food groups.

Energy
School children still have a high energy requirement for growth and activity, but increasing numbers are becoming overweight. This is because they’re eating too many calories and not being active enough to use up the extra energy they’ve eaten.

If you think your child is putting on too much weight, don't make a big issue of it. Instead, encourage physical activity in whatever form (football, netball, walking the dog, cycling, swimming and so on).

Base meals and snacks on the five main food groups, but limit fatty and sugary snacks.

An overweight child still needs a nutrient-packed diet that provides all the essential building blocks for growth and development. Encouraging healthy eating should ensure children maintain a healthy weight. Make sure the whole family is eating healthily to provide good role models.

Calcium
This mineral is important for healthy bone development. Good sources include dairy products such as milk, cheese, yoghurt and fromage frais, as well as fortified orange juice, green leafy vegetables, cereals, sesame seeds and tofu.

Your child should ideally aim for three servings of calcium-rich food a day - for example, a 150ml glass of milk, a small pot of yoghurt and a small matchbox-sized piece of cheese.

Folate
This vitamin is important for growth, but intake is low in some children, especially those who skip breakfast because fortified cereals are a good source of folate. Other sources include bread, green leafy vegetables and pulses.

Iron
This mineral helps to keep red blood cells healthy. Insufficient iron intake can lead to iron-deficiency anaemia, but this is much less common in primary school–aged children than their younger and older siblings.

Good sources of iron include red meat, liver, fortified breakfast cereals, beans and pulses.

To help absorb the iron more effectively from non-meat sources, combine it with vitamin C-rich foods such as citrus fruits and fruit juice.

Fatty and sugary foods
This group includes spreading fats (such as butter), cooking oils, sugar, biscuits, cakes, crisps, sweets, cream and ice cream, chocolate and sugary drinks. These foods shouldn't be eaten too often and, when they are, should only be consumed in small amounts.

They're loaded with calories, fat and sugar, and don't necessarily contain many vitamins and minerals. Also, sugary foods and drinks (including fruit juice) can increase the risk of dental decay.

Limit the amount of sugar and sweets eaten, and offer them at the end of meals, rather than in-between.

Some sugar-free or diet drinks can also cause decay because of their acidity. Milk or water is the best drink between meals.

Older adults - staying fit and healthy

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Eating well and being active will help you stay fit and healthy so you can live life to the full and reduce the risks of ill health.

Older adults in the UK
The number of older adults in the world is growing both in absolute and relative terms. In 1994, 16 per cent of the UK population was aged over 65. By 2031, this will increase to 23 per cent, and 10 per cent of this figure will be made up of people over 75 years old. The greatest challenge over the coming years will be maintaining the health of this increasing number of older adults.

Deciding what we mean by 'older people' is a little arbitrary. The World Health Organization classifies people aged between 45 and 59 as 'middle age', 60 to 74 as 'elderly' and over 75 as 'old'.

But the nutritional needs of older adults are difficult to neatly categorise into absolute age groups. Dietary needs depend on current health, and while many older people are fit and active, some others who are younger may be frail and require additional care.

Nutrition for generally fit and healthy older adults
Activity
Research shows that remaining active can help to maintain both mental and physical health. Keeping up the activities you enjoy doing will help to maintain physical fitness and preserve muscle tissue. Preserving your strength will help to maintain your independence. Remember, activity doesn't necessarily mean joining an exercise class. Gardening, walking to the shops and housework can all count as types of activity too.

Energy
Energy requirements can decline with age, particularly if physical activity is limited, but the need for protein, vitamins and minerals remains the same. It's vital that food choices are nutritionally dense, which means you still need to eat a variety of foods to get all the vitamins and minerals you need, but with fewer calories. If you're overweight or obese, it's even more important to be calorie conscious.

Fat
Advice to restrict fat intake, particularly cutting saturated fat to improve heart health, remains true for older people who are fit and well. A dietary survey of older people showed most eat too much saturated fat. Above the age of 75, fat restriction is less likely to be beneficial, and isn't appropriate if the person is frail, has suffered weight loss or has a very small appetite. In fact, in these situations additional fat may be used to increase the calories in meals and snacks to aid weight gain. Read our tips for tackling nutritional problems for older people.

Fibre
Older people can suffer from constipation and bowel problems mainly due to a reduced gut motility and inactivity. To relieve this, try eating high-fibre cereal foods, fruit and vegetables. Raw bran and excessive amounts of very high-fibre foods are not the answer, though; they're too bulky and may interfere with the absorption of certain nutrients. To help the gut work properly, it's also important to drink plenty of fluid, approximately eight medium glasses a day.

Fluid
Dehydration can make people feel drowsy or confused, it's important to drink, even if this means extra trips to the toilet. The risk of dehydration can be higher in older people because their kidneys don't function as efficiently as those of younger people. Older people are also not as sensitive to the feeling of thirst. Fluid intake doesn't just mean water - it can also include such drinks as tea, coffee, fruit juice and squash.

Sugar
Generally fit and healthy older people should limit foods and drinks that are rich in sugar, as it can impair dental health and contribute to weight gain when energy intake is too high. But for people who have a poor appetite, or who have lost weight, sugar-rich foods can be a useful source of calories.

Iron
Anaemia is common in older adults. Poor absorption of iron, due to changes in the gastrointestinal tract, blood loss and the use of certain drugs - together with a poor dietary intake - may be causal factors. Make sure your iron intake is sufficient by eating red meat and foods from non-meat sources (such as fortified cereals, dried fruit, pulses and green leafy vegetables) every day. Absorption of iron from a meal containing non-meat sources is maximised by consuming foods rich in vitamin C at the same time (such as a glass of fruit juice, fresh fruit or vegetables).

Weaning

Your weight
Expert advice to help you maintain a healthy weight


Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.


Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

By around six months of age, your baby's energy and nutrient requirements become difficult to meet with breastmilk or formula alone, so it's time to start weaning them on to food.

When to start weaning
At six months, a baby's digestive system has matured enough to cope with solid food, and other developmental changes (such as the ability to bite and chew) mean your baby is ready to experience new tastes and textures.

The Department of Health recommends that weaning shouldn't be introduced until the age of six months, but your baby may show signs of wanting to try solids earlier than this. If this is the case, discuss your baby's readiness to try weaning foods with your health visitor.

The aim of weaning is gradually to introduce a variety of tastes and textures so that, by the age of one, your baby's enjoying a varied and healthy diet.

Every baby's different. Some enjoy trying new tastes and textures, moving through weaning quickly and easily, while others need a little more time to get used to new foods. Proceed at your baby's pace, moving on to each new food and weaning stage when it's right for them.


How to start

Before you begin, here are some general tips for successful weaning:

Choose a good time of day for your baby to start on solids. This should be when they're not too tired or hungry (in the early stages, offering a breastfeed or a little formula beforehand will mean your baby is not too hungry and so is less frustrated with learning to take solids from a spoon).

Allow plenty of time.

Don't force food on your baby. If they don't want to try a food, stay calm, take the food away and offer it again later or in a few days' time.

Prepare for some inevitable mess by keeping plenty of bibs and cloths to hand.

Only heat up a small amount of food each time so you don't waste food your baby doesn't eat. You can always heat up more if your baby is keen.

Don't reheat previously uneaten food.

Always stay with your baby when they're eating.
Always test the temperature of food before you give it to your baby - it shouldn't be too hot.
Encourage self feeding. As your baby develops and shows signs of wanting to feed independently, give them a spoon or finger foods to try.

Stages of weaning

There are three main stages:

1. In the first stage, you start to introduce the feeling of a spoon in your baby's mouth, along with first tastes and textures.

Mix some of the following foods with a teaspoon of either breastmilk or formula (whatever your baby's usual milk is):

Pureed vegetables such as carrot, swede or potato
Pureed fruit such as banana, or cooked pear or apple
A non-wheat-based cereal such as baby rice, sago or cornmeal

Don't force food on your baby, especially at this stage. Remember they're getting most of their nutrients and energy from breast or formula milk. If your baby refuses to eat, it might be too early for them, so try offering the food again in a few days.

2. Once your baby's used to taking food from a spoon, start to slowly increase the amount and number of times a day you offer it. Initially, you'll probably just offer food once a day, but you can now start to introduce it twice and then three times. Remember to go at your baby’s pace.

At this stage, start to introduce the following:

Full-fat cow's milk products such as full-fat yoghurt or a cheese sauce (you can use full-fat milk in cooking, but avoid giving it as a drink until your baby is over a year old)
Purees of meat, or pulses

Gradually cut down the amount of cereals you offer, but continue introducing new fruit and vegetables

You can also now begin to use some of the foods you cook for yourself. Homemade pureed foods are cheaper than shop-bought products, and have the added benefit of introducing your baby to the kinds of foods your family eats. Freeze small amounts of home-made food (try using ice cube trays for handy portion sizes). Remember you don't need to add salt, honey or sugar to your baby’s food.

3. Start to offer thicker purees and then introduce soft lumps. By the end of this stage, your baby will also be moving on to mashed and chopped foods. Remember to offer a variety of foods to ensure your baby receives all the necessary vitamins and minerals.

Things to remember at this stage are:

Your baby should still be having 500ml to 600ml of breastmilk or formula every day.
Aim for a starchy food, a fruit and a vegetable at each meal.
Every day your baby should have one serving of protein-rich food such as soft cooked meat, fish, tofu or pulses such as lentils. Eggs should be thoroughly cooked so the yolk is hard.

Around this stage, your baby might start to enjoy finger foods, such as chopped fruit and vegetables (initially vegetable sticks should be lightly steamed to make them a little easier to chew), bread sticks or toast.

Chewing helps with oral muscle development, which is important for speech development. Try to avoid biscuits and snacks that are high in sugar.

Always stay with your baby to make sure they don't choke on any finger foods.

You're now moving towards including all the foods your family usually eats in your baby's diet. You'll probably still need to modify the texture by mashing or chopping as appropriate for your baby.

Adolescence

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Teenagers go through many changes, and it's vital their diets keep pace with this development.

Teenagers and diet
Teenagers' diets should sustain growth and promote good health. During this time, a number of physiological changes occur that affect nutritional needs, including rapid growth and considerable gains in bone and muscle (especially in boys). This is also a time when teenagers begin to develop real independence from their parents, including making decisions about the food they eat. Teenagers often choose food in response to peer pressure or as an act of defiance against parents. It's not all bad news, as there are many opportunities to encourage healthy dietary habits in teenagers, particularly when relating good food choices to sporting or physical prowess. Ensure there are plenty of healthy options available at home for healthy meals and snacks.

Nutrition
The National Diet and Nutrition Survey of Young People Aged 4-18 Years provides detailed information on the nutritional intake and physical activity levels of young people in the UK. .

The findings reveal average consumption of saturated fat, sugar and salt is too high, while that of starchy carbohydrates and fibre is low. During the seven-day recording period, more than half the young people surveyed hadn't eaten any citrus fruits, green leafy vegetables (such as cabbage or broccoli), eggs or raw tomatoes. The survey also showed that one in ten teenagers have very low intakes of vitamin A, magnesium, zinc and potassium. Intake of iron and calcium was also below ideal levels among many of the teenagers. Meanwhile the rising levels of obesity suggest many young people are eating too many calories.

Iron deficiency
Iron deficiency is one of the most common nutritional deficiencies in the UK. In the National Diet and Nutrition Survey, up to 13 per cent of teenage boys and 27 per cent of girls were found to have low iron stores. Rapid growth, coupled with a fast lifestyle and poor dietary choices, can result in iron-deficiency anaemia. Teenage girls need to take particular care because their iron stores are depleted each month following menstruation.

The main dietary source of iron is red meat, but there are lots of non-meat sources, too, including fortified breakfast cereals, dried fruit, bread and green leafy vegetables. The body doesn't absorb iron quite as easily from non-meat sources, but you can enhance absorption by combining them with a food rich in vitamin C (found in citrus fruits, blackcurrants and green leafy vegetables). In contrast, tannins found in tea reduce the absorption of iron, so it's better to have a glass of orange juice with your breakfast cereal than a cup of tea.

Calcium deficiency
The survey also highlighted that 25 per cent of teens had a calcium intake below the recommended level, which has serious implications for their future bone health.

Osteoporosis is a disease that causes bones to become brittle and break very easily. Bones continue to grow and strengthen until the age of 30, and the teenage years are very important to this development. Vitamin D, calcium and phosphorous are vital for this process, with calcium requirements for the teenage years ranging from 800mg to 1,000mg per day.

Calcium-rich foods should be consumed every day. The richest source of calcium in most people's diet is milk and dairy products. Encourage your teenager to eat two to three portions of dairy food each day – for example, a glass of milk, a 150g pot of yoghurt and a small matchbox-sized piece of cheese. If your teenager doesn’t eat dairy products, try fortified soya milk. Dairy foods are often avoided by teenage girls because of concerns about fat content. Low-fat dairy foods are equally rich in calcium, so providing these versions to aid consumption can be helpful.

Foods to choose
Adolescence is a time of rapid growth, and the primary dietary need is for energy - often reflected in a voracious appetite. Ideally, foods in the diet should be rich in energy and nutrients. Providing calories in the form of sugary or fatty snacks can mean nutrient intake is compromised, so teenagers should be encouraged to choose a variety of foods from the other basic food groups:

Plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, couscous and potatoes
Plenty of fruit and vegetables - at least five portions every day
Two to three portions of dairy products, such as milk, yoghurt, fromage frais and pasteurised cheeses
Two servings of protein, such as meat, fish, eggs, beans and pulses
Not too many fatty foods
Limit sugar-rich food and drinks

Other important dietary habits to follow during adolescence include:

Drink at least eight glasses of fluid a day.
Eat regular meals, including breakfast, as it can provide essential nutrients and improve concentration in the mornings. Choose a fortified breakfast cereal with semi-skimmed milk and a glass of fruit juice.
Take regular exercise, which is important for overall fitness and cardiovascular health, as well as bone development.

Tackling Tips Nutritional Problems for Older People

Your weight
Expert advice to help you maintain a healthy weight

Dissatisfied with your weight?
We're bombarded with scare stories about weight, from size zero to the obesity 'epidemic'. But a healthy weight is determined by different factors for each of us. Our expert advice is designed to help you achieve and maintain a healthy, life-enhancing weight.

Overweight or underweight?
Being the right weight has a positive effect on wellbeing but also on our health, as being the wrong weight can cause a range of medical problems.

Maintaining health as we age can be challenging, so a diet rich in nutrients is increasingly important as we grow older.

Factors that affect nutrition
There are many factors that influence nutritional status in older adults, and they can be broadly grouped into four main areas:

Those that naturally occur during the ageing process, such as a reduced ability to absorb nutrients efficiently, or a sore mouth due to dentures
Disease-specific conditions such as cancer, which place greater nutritional demands on people
Some drugs that interact with nutrients and prevent absorption, for example aspirin, which can interfere with the absorption of vitamin C
Social influences, such as not being able to get to shops, or social isolation

Continuing to enjoy food and to eat a diet that maintains nutritional status is key to coping with illness. Poor nutrition has been shown to increase the risk of infections, bed sores, chest infections and poor wound healing. Good nutritional status will help ensure a quicker recovery.

Other common problems:

Loss of taste
The ability to taste flavours declines as we age. Food can often taste bland to older people so try:

Using herbs and spices, tomatoes and other flavouring such as lemon juice to flavour food, but avoid using too much salt
Choosing foods with a strong taste - go for strong-flavoured meats, sauces, dressings, mustards and pickles

Loss of interest in food
Older people can lose interest in food for a variety of reasons. Depression due to loss of independence or bereavement, or simply eating alone can reduce appetite.

Explore the possibility of lunch clubs in your area
Eat with company when you can
Make meal times special by laying the table and presenting food in an attractive way
Choose a variety of foods where possible to keep the experience interesting

Poor appetite
If you're unable to eat much, try small appetising meals and calorie-rich snacks in between meals to boost nutrient intake. To increase your calorie intake, try the following tips:
Fats and sugars provide energy and help food to taste good, so use these generously. Add extra cheese to sauces or grate on potatoes, add butter or margarine to vegetables, or enrich full-fat milk by adding dried milk powder. Try using sugar or honey on breakfast cereals.
Eat pudding once or twice a day, such as yoghurt, milky puddings, ice cream, trifle, cake, fruit pie, sponge puddings with custard and ready prepared desserts. Cakes, biscuits, chocolate and crisps provide extra energy when eaten with meals, but ensure they don't spoil the appetite for more nourishing foods.
Enriched-nourishment drinks, available from pharmacies and supermarkets, may be taken between meals to increase calorie intake, but shouldn't replace meals.
Alcohol in small amounts can actually stimulate the appetite, but check with your GP first, especially if you're taking medication.

Every Day Practice

"He who has health has hope, and he who has hope has everything." (-Arabian Proverb)

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

The Role Of Protein As A Fat Burner

Scientific studies have recently been conducted to verify the fact that if you eat more protein, especially during a lowered calorie diet, you will wind up losing less muscle tissue than those who don't. It should be pointed out here that the number one thing to remember when losing weight with any method, is to make sure you don't lose too much muscle mass. Muscles increase the metabolism greatly which means if we lose enough of it, our metabolism can drop sharply.

Muscles burn fat because they need calories for maintenance. So the more muscle you have, the more calories you will burn daily. People who go on starvation diets lose large amounts of muscle tissue. When these people return to normal eating habits, their metabolism will actually work slower from the lost muscle mass. They will tend to put on even more weight than they initially lost from dieting and losing weight becomes even harder and frustrating.

Protein is a word that literally means "of prime importance". It is an essential nutrient that is used to build the body, especially the muscles. It's also used to build organs, hair, hormones, nails and many more body parts. The human body cannot operate or survive without adequate protein. People who tend to have issues with their weight were found to eat much less protein than needed. Your protein needs will be much higher if you regularly engange in exercise or are very mentally active.

Protein is such a useful tool for weight loss in many ways, one of them being for it's thermic value. Of all the food types, protein has the highest thermic value which means that it is the hardest to digest and uses up more calories in the process. Taking longer to digest, it will leave you feeling satisfied for a longer period of time. It also doesn't cause your blood sugar level to spike too quickly.

An important aspect of protein is that it's made up of what's called amino acids. There are actually 12 essential amino acids that the body is unable to produce by itself and has to acquire them from external food sources. The majority of people are deficient in certain amino acids. This is either because they simply don't consume enough, or that they don't eat foods that have high quality protein within them that the body can easily assimilate. Eggs and yogurt contain protein of high biological value. What this means is that we can use this type of protein much easier than other types. Another good source is whey protein powder.

If the foods that you eat regularly are low in nutrients and amino acids, your body will be hungry more often. This is because it needs to eat a lot to get those nutrients that it needs. If on the other hand, you started to eat nutrient-dense foods, the body will need less food and only need food when it needs calories for energy. This is actually one of the biggest reasons why people fail on crash or fad types of diets. They feel intense hunger when depriving their body from what it really needs.

It needs to be mentioned here that when cook protein, parts of it actually get transformed and destroys certain key amino acids. Protein is sensitive to heat, so it is a good idea to add a few raw protein sources to your current diet. These could include seeds, yogurt, nuts, fruit, some vegetables, whey and cheese that have not been cooked. This will provide you with all 12 of those essential amino acids that the body craves. It can then produce the other acids from the initial 12.

To also help preserve the muscle tissue in the body, you can do more exercise or weight training. If your body needs it's muscle for frequent motion, it will tend not to use them as fuel. It will begin using stores of fat to feed the muscles and cells in the body.

Potassium - Importance

A serving of banana a day, keeps you from a doctor away. Ever wondered why it earns this recognition. Banana is considered as one of the richest source of Potassium.

What Is Potassium?

Potassium is one of the essential minerals. The greater portions are found in our bones, while the smaller quantity of it, can be found inside our body cells. It serves as a sentinel of the body water inside the cells.

However, a smaller quantity of Potassium can also be found outside the cells, which is crucial on the activity of the muscles specifically the heart muscles. Small variations of Potassium levels in the body can signals change in the Electrocardiogram (ECG). ECG is a test that records the electrical activity of the heart.

In addition, Potassium is necessary in water and acid base balance of the body, aids in the conversion of glucose to glycogen (the storage form of glucose that will be used up if the body needs it such as in fasting), serves as a catalyst to many enzymes that is needed for body processes. In other words, Potassium is vital to many important chemical processes that the lack or excess of it creates disturbance in our system.

Potassium Requirement

Based on our recommended energy and nutrient intake, an adult needs about 1600mg to 2000mg of Potassium. This is the safe level of our body to maintain homeostasis or balance.

Food Sources of Potassium
Potassium is widely distributed in natural foods. A serving of a medium size of banana contains about 490mg of Potassium. Among the many rich sources of Potassium are legumes, whole grains, oranges, avocado, broccoli and green leafy vegetables.

Potassium Alert
Though Potassium is necessary, precautions must be taken care of, especially for those who are taking medications which leads to excretion of Potassium such as diuretics. This can lead to a condition called hypokalemia, (Low levels of Potassium in the blood).

It is imperative to consult the doctor if you are taking medications for the heart and kidney problems.

The Lack and Excess of Potassium

Hypokalemia is a condition with low levels of Potassium in the blood. The normal level of Potassium in the body is 3.5-5.5 mEq/L; this condition needs immediate medical intervention. Any condition that leads to lowering of Potassium levels in the body should be closely watched such as diabetic ketoacidosis, renal problems, and Cushings Syndrome (hormonal problems). Among the earliest signs of Potassium deficiency are muscle weakness, fatigue, confusion, hypertension and depression.

Hyperkalemia is a disorder with a Potassium level greater than 5.5 mEq/L has been linked to kidney problems. Symptoms of hyperkalemia include malaise (body weakness), palpitations and mild hyperventilation.

These are the basic facts that everyone needs to know. Potassium is essential for our bodily processes, but careful monitoring of Potassium rich foods must also be observed to prevent disturbance that can lead to abnormal rhythm of the heart which would eventually cause cardiac arrest and death.

Thus, the adage of a banana a day, will keep us healthier each day is true.

Scalp Acne Treatment

Scalp acne treatment is very difficult, specially if there are other existing scalp problems such as dandruff and a very oily scalp.Acne is a skin problem that affects almost all individuals in their puberty stages. Some people even experience acne outbreaks later in their 40s and 50s. Nearly all of us have a fair idea regarding the different types of acne and their causes. And the main reason for developing acne is blockage of the sebaceous gland, which over a period of time gets accumulated with oils and skin debris. Eventually, the acne affected areas become inflamed and infected, resulting in various displeasing symptoms.

The worrying fact is that acne can erupt in any part of the body, including the face, neck, chest, back and scalp. Even though outbreak of this skin problem on the face or any other location is unsightly and difficult to treat, scalp acne is one of the least curable skin conditions. In short, scalp acne treatment differs from the therapeutic approaches for other types of acne. Based on whether acne on the scalp is mild (scalp folliculitis) or severe (necrotica miliaris), you can practice certain methods for scalp acne cure.

Treatment for Scalp Acne

Acne on scalp and hairline are triggered by factors like oily skin, irregular shampooing, poor scalp hygiene and prolonged stress. If scalp acne is left untreated, there is a high risk that the area gets infected with bacteria and yeast. The condition is even more worse in people who have dandruff and a naturally dry or oily scalp. For treating scalp acne, home remedy should be tried first. Some of the natural methods for treating acne on the hairline and scalp are discussed below:

Cleaning Scalp: Keeping the itchy scalp clean, aids in fast healing of the acne condition. You can make use of a formulation that contains salicylic acid as one of its ingredients. Do not irritate the scalp while cleaning, as it can worsen the acne problem. Rather, you can use a cotton ball for gentle application of the scalp cleaning product.

Using Correct Shampoo: As per hair experts, irregular shampooing and using a poor quality shampoo is the leading cause for pimples on scalp. Taking a note of this point, scalp acne treatment includes a regular head bath with a mild and healing shampoo. You can always consult a hair expert for tips on reliable shampoo brands for scalp acne treatment.

Avoid Conditioners: Maximum brands of hair conditioners are formulated with humectants that aid in keeping the hair moist and soft. Hence, an individual with acne on scalp should refrain from using conditioners until the acne disappears completely. But, for people with dandruff and scalp acne problems, an anti-dandruff shampoo with conditioner can be used on a regular basis to avoid excess drying of the scalp.

Prescription Medicine: In case of serious scalp acne that has a high risk of infection, prescription antibiotics and steroids are used for acne treatment. Depending upon the severity and patient's health; topical ointments, oral tablets or both may be recommended for fast and effective acne scalp treatment. Make sure that you avoid products with benzoyl peroxide, as it can alter the original hair shade.

This was a brief overview on how to get rid of scalp acne. As we have seen, scalp acne treatment is primarily focused on keeping the scalp clean and free of debris, which are triggering factors for acne development. Using soda water and white vinegar to rinse hair also helps in getting rid of acne on the scalp. Coming to the prevention measures of scalp acne, you can do so by minimizing the use of oily hair styling and hair care products. Instead rely on natural hair products to avoid the onset of scalp acne.



Scalp acne is one of the many places that area wreaks havocs on people all over the world. This article will discuss the most common scalp acne causes and treatment options available.

Scalp acne is a relatively new form of acne condition that just appears on the scalp. Interestingly enough, scalp acne is caused as a result of the same factors and triggers as acne that occurs on other parts of the body.

Generally speaking, scalp acne's dermatological term is scalp folliculitis. Scalp folliculitis is inflammation of the scalp's hair follicles. Another common term for scalp acne is acne necrotica miliaris and proprionibacterium acne folliculitis.

Scalp acne looks similar to other forms of acne with small pustules occurring throughout the individual's scalp. Unfortunately scalp acne is incredibly itchy and is particularly prevalent in the front of the hairline where it is also most noticeable.

Scalp acne also varies in severity from just a few scalp acne lesions to more severe acne. As a result of its placement on the scalp it is also very hard to not scratch at the pustules. As a result scalp acne can become extremely painful and take on a crusty, unattractive appearance.

Scalp acne does not clear up quickly. It can take around four weeks for it to clear up sufficiently. Scalp acne is known to develop when an individual is stressed and when the scalp is very oily. Perhaps not surprisingly, research has also confirmed that scalp acne can appear if a person doesn't wash their hair often enough or when using too oily hair products.

How To Treat Scalp Acne

One of the best ways to treat scalp acne is to use a mild normal shampoo to wash the scalp. An anti-dandruff shampoo should be avoided as it is too harsh. However, there is no problem in using a conditioner after washing your hair.

As well as using gentle hair products there are also a number of scalp acne products available for this sole purpose. These scalp acne products include clindamycin solution, erythromycin solution and other antibiotics applied directly to the scalp.

The most severe form of scalp acne is acne necrotica and is characterized by very large and unfortunately noticeable follicular spots or papules that have been inflamed. Scalp acne, if left untreated, can form a black crust and leave permanent and very unattractive scars. This severe scalp acne is not limited to the scalp and can pass to other parts of the face also.