Heart risk link to eye condition

AMD is the leading cause of sight loss in the UK

Age-related macular degeneration, a common cause of blindness, has been linked to an increased risk of heart attack and stroke.

Researchers found the risk of dying from the cardiovascular conditions was at least doubled in people with AMD.

The study raises the possibility - disputed by UK experts - that drugs for the condition may be to blame.

The University of Sydney research appears in the British Journal of Ophthalmology.

AGE-RELATED MACULAR DEGENERATION There are two forms - wet and dry - with the dry form being far more common The wet type is the most aggressive and accounts for around 90% of blindness caused by the condition More than 20,000 people in the UK are newly-diagnosed with wet AMD each year

AMD affects the centre of the retina (macula) at the back of the eye, which is used for fine central vision tasks, such as reading and driving.

It is most common in the elderly, among whom it is a major cause of untreatable blindness in developed countries. It is estimated to affect 500,000 people in the UK alone.

The Sydney team assessed the general and eye health of over 3,600 people, all aged at least 49 years at the start of the study.

Of these 2,335 people were re-examined five years later, and 1,952 were examined again 10 years later.

Among people under the age of 75 at the start of the study, early AMD was associated with a doubling in the risks of dying from a heart attack or stroke within the next decade.

Those with late stage disease at the start of the study had five times the risk of dying from a heart attack, and 10 times the risk of dying from a stroke.

Possible reasons

The researchers admitted that more work was needed to confirm their work, as the numbers in their study were relatively small.

They said the reason for a link between AMD and cardiovascular disease was unclear.

The likely reason for the link is vascular degeneration Mr Winfried Amoaku Royal College of Ophthalmologists

It could simply be that AMD is a sign that the body is ageing, and vulnerable to all sorts of disease.

Alternatively, it may be that AMD and cardiovascular disease are caused by the same problems, such as inflammation, thickening of the arteries or general tissue damage caused by unstable particles called free radicals.

Another possibility is that anti-VEGF drug treatments for AMD may raise the risk of heart attack and stroke.

Anti-VEGF drugs work by inhibiting the growth of new blood vessels.

This is an effective strategy for AMD because the condition is caused by unstable new blood vessels in the eye, which leak fluid and blood under the retina and cause scarring, which in turn leads to irreversible sight loss.

However, there is concern that inhibiting blood vessel growth may have a wider impact on the cardiovascular system.

Monitoring

The researchers said: "Our results suggest that individuals with a high cardiovascular risk profile may potentially need to be monitored closely if receiving anti-VEGF therapy."

The National Institute for Health and Clinical Excellence (NICE) eased restrictions on NHS use of one of the anti-VEGF drugs, Lucentis last year, following a campaign to make it more widely available to AMD patients.

Mr Winfried Amoaku, of the Royal College of Ophthalmologists, said other research had also suggested a link between AMD and cardiovascular disease.

But he said anti-VEGF drugs approved for UK use had been shown to be safe.

He said: "The likely reason for the link is vascular degeneration. This is a systemic failure that can affect several parts of the body in relatively quick succession."

The RNIB said the study had not established that the drugs raised the risk of cardiovascular disease, and urged patients not to be put off seeking treatment.

Novartis, the makers of Lucentis, said the drug was very effective, and had proved safe in major clinical trials.

Inflammation genes

A second study in the same journal highlights variations in genes that control the production of chemicals involved in inflammation as a possible key to AMD.

A team from the University of Southampton examined variations in genes controlling production and suppression of cytokines - powerful chemicals involved in inflammatory processes in the body.

They compared DNA samples from people with AMD to those who showed no signs of the disease.

One particular gene variant was significantly more common in the people with AMD.

 

 

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High-fibre diet is heart-healthy

Here’s how you can keep strokes at bay

Fish oil won’t help prevent a stroke, but a highfibre diet might make a difference, say two new studies designed to assess the impact of nutrition on stroke. “Fish oils are not as good as people claim them to be,” said Dr Craig Anderson, lead author of the fish oil study and director of the neurological and mental health division at the George Institute for International Health at the University of Sydney, in Australia. On the other hand, “eating 20 to 35 grams of fibre per day may reduce the risk of stroke and may result in better outcomes if you do have a stroke,” said Angela Besanger, lead author of the fibre study and a nutritionist at Massachusetts General Hospital in Boston. Both studies were expected to be presented recenlty at the American Stroke Association’s International Stroke Conference in New Orleans. Every year, more than 700,000 Americans have a stroke, according to the National Institute of Neurological Disorders and Stroke (NINDS). Stroke is the third-leading killer in the United States and is the leading cause of disability. Known risk factors for stroke include cigarette smoking, high blood pressure, heart disease and diabetes. Past research has suggested that fish oil — either directly from fish or from supplements — could improve cardiovascular health and possibly decrease the risk of stroke. “From our research and on the basis of other data, I do not recommend lowmedium doses of fish oil to my patients. Conversely, though, I do not discourage them if they personally wish to take the treatment as it might encourage other lifestyle changes,” Anderson said.
    The fibre study, which Besanger said is the first of its kind, included 50 people who’d just had a stroke. The researchers asked them to recall everything they’d eaten within 24 hours of having a stroke and compared that information to their disability level and general health at six months. They found that those with the highest levels of fibre intake had better outcomes, but study co-author Dr Karen Furie, director of the stroke service at Massachusetts General, pointed out that “this wasn’t a clinical trial. We didn’t give people fibre. The association was pretty dramatic, but this was a small sample size, and it’s only observational data. These findings need to be replicated in a larger study.” However, Furie also noted that a recommendation to increase the amount of fibre in your diet is “a recommendation that’s pretty easy to endorse. There are no downsides to increasing fibre intake.”

 

FOOD FOR HEART: Eating 20 to 35 grams of fibre per day may reduce stroke risk

 

 

 

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Top 10 detox foods

There's no better time to give your body a healthy, fresh start than now! Plus if you're thinking about lowering your weight - and your RealAge "eating clean" is a great first step. Add these 10 foods to your grocery cart and you'll get three terrific benefits:

1. Lots of super-healthy liquids to flush out the body while pouring in nutrients.

2. Fiber to keep your GI tract fit.

3. Foods that energize cleansing enzymes in the liver, your body's built-in detox center.

 The top 10:

 1. Green leafy vegetables. Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and is an all-round liver protector.

2. Lemons. You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C - considered the detox vitamin - helps convert toxins into a water - soluble form that's easily flushed away.

3. Watercress.  Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.

4. Garlic. Add it to everything - salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out junk.

5. Green tea. This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.

6. Broccoli sprouts. Get 'em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.

7. Sesame seeds. They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that's a staple of Asian cooking.

8. Cabbage. There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Coleslaw, anyone?

9. Psyllium. A plant that's rich in soluble fiber, like oat bran, but more versatile. It mops up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon, or have psyllium-fortified Bran Buds for breakfast.

10. Fruits, fruits, fruits. They're full of almost all the good things above - vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.

Ultimate Detox Recipe

Easy Wilted Garlic-Sesame Salad

Toss dark, leafy greens in hot, garlicky oil for a cleansing-and delicious - dish
4 servings, about 65 calories each

1 Tsp. olive oil
1 clove garlic, minced
1 lb. spinach, stemmed,
   or 1 lb. Swiss chard, stems sliced, leaves torn
   or 1 lb. mixture of spinach and watercress
Salt and freshly ground pepper to taste
1 Tsp. sesame seeds for garnish

Warm oil in large skillet over medium-high heat. Add garlic and stir until lightly browned, about 45 seconds. Add greens (do in two batches, if necessary) and toss until just wilted, 2 to 4 minutes. Season to taste with salt and pepper. Sprinkle with sesame seeds.

 

 

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Carbon credit and how you can make money from it

Carbon dioxide, the most important greenhouse gas produced by combustion of fuels, has become a cause of global panic as its concentration in the Earth's atmosphere has been rising alarmingly.

This devil, however, is now turning into a product that helps people, countries, consultants, traders, corporations and even farmers earn billions of rupees. This was an unimaginable trading opportunity not more than a decade ago.

Carbon credits are a part of international emission trading norms. They incentivise companies or countries that emit less carbon. The total annual emissions are capped and the market allocates a monetary value to any shortfall through trading. Businesses can exchange, buy or sell carbon credits in international markets at the prevailing market price.

India and China are likely to emerge as the biggest sellers and Europe is going to be the biggest buyers of carbon credits.

Last year global carbon credit trading was estimated at $5 billion, with India's contribution at around $1 billion. India is one of the countries that have 'credits' for emitting less carbon. India and China have surplus credit to offer to countries that have a deficit.

India has generated some 30 million carbon credits and has roughly another 140 million to push into the world market. Waste disposal units, plantation companies, chemical plants and municipal corporations can sell the carbon credits and make money.

Carbon, like any other commodity, has begun to be traded on India's Multi Commodity Exchange since last the fortnight. MCX has become first exchange in Asia to trade carbon credits.

So how do you trade in carbon credits? Who can trade in them, and at what price? Joseph Massey, Deputy Managing Director, MCX, spoke to Managing Editor Sheela Bhatt to explain the futures trading in carbon, and related issues.

What is carbon credit?

As nations have progressed we have been emitting carbon, or gases which result in warming of the globe. Some decades ago a debate started on how to reduce the emission of harmful gases that contributes to the greenhouse effect that causes global warming. So, countries came together and signed an agreement named the Kyoto Protocol.

The Kyoto Protocol has created a mechanism under which countries that have been emitting more carbon and other gases (greenhouse gases include ozone, carbon dioxide, methane, nitrous oxide and even water vapour) have voluntarily decided that they will bring down the level of carbon they are emitting to the levels of early 1990s.

Developed countries, mostly European, had said that they will bring down the level in the period from 2008 to 2012. In 2008, these developed countries have decided on different norms to bring down the level of emission fixed for their companies and factories.

A company has two ways to reduce emissions. One, it can reduce the GHG (greenhouse gases) by adopting new technology or improving upon the existing technology to attain the new norms for emission of gases. Or it can tie up with developing nations and help them set up new technology that is eco-friendly, thereby helping developing country or its companies 'earn' credits.

India, China and some other Asian countries have the advantage because they are developing countries. Any company, factories or farm owner in India can get linked to United Nations Framework Convention on Climate Change and know the 'standard' level of carbon emission allowed for its outfit or activity. The extent to which I am emitting less carbon (as per standard fixed by UNFCCC) I get credited in a developing country. This is called carbon credit.

These credits are bought over by the companies of developed countries -- mostly Europeans -- because the United States has not signed the Kyoto Protocol.

How does it work in real life?

Assume that British Petroleum is running a plant in the United Kingdom. Say, that it is emitting more gases than the accepted norms of the UNFCCC. It can tie up with its own subsidiary in, say, India or China under the Clean Development Mechanism. It can buy the 'carbon credit' by making Indian or Chinese plant more eco-savvy with the help of technology transfer. It can tie up with any other company like Indian Oil [Get Quote], or anybody else, in the open market.

In December 2008, an audit will be done of their efforts to reduce gases and their actual level of emission. China and India are ensuring that new technologies for energy savings are adopted so that they become entitled for more carbon credits. They are selling their credits to their counterparts in Europe. This is how a market for carbon credit is created.

Every year European companies are required to meet certain norms, beginning 2008. By 2012, they will achieve the required standard of carbon emission. So, in the coming five years there will be a lot of carbon credit deals.

What is Clean Development Mechanism?

Under the CDM you can cut the deal for carbon credit. Under the UNFCCC, charter any company from the developed world can tie up with a company in the developing country that is a signatory to the Kyoto Protocol. These companies in developing countries must adopt newer technologies, emitting lesser gases, and save energy.

Only a portion of the total earnings of carbon credits of the company can be transferred to the company of the developed countries under CDM. There is a fixed quota on buying of credit by companies in Europe.

How does MCX trade carbon credits?

This entire process was not understood well by many. Those who knew about the possibility of earning profits, adopted new technologies, saved credits and sold it to improve their bottomline.

Many companies did not apply to get credit even though they had new technologies. Some companies used management consultancies to make their plan greener to emit less GHG. These management consultancies then scouted for buyers to sell carbon credits. It was a bilateral deal.

However, the price to sell carbon credits at was not available on a public platform. The price range people were getting used to was about Euro 15 or maybe less per tonne of carbon. Today, one tonne of carbon credit fetches around Euro 22. It is traded on the European Climate Exchange. Therefore, you emit one tonne less and you get Euro 22. Emit less and increase/add to your profit.

We at the MCX decided to trade carbon credits because we are in to futures trading. Let people judge if they want to hold on to their accumulated carbon credits or sell them now.

MCX is the futures exchange. People here are getting price signals for the carbon for the delivery in next five years. Our exchange is only for Indians and Indian companies. Every year, in the month of December, the contract expires and at that time people who have bought or sold carbon will have to give or take delivery. They can fulfill the deal prior to December too, but most people will wait until December because that is the time to meet the norms in Europe.

Joseph Massey, Deputy Managing Director, MCX.

Say, if the Indian buyer thinks that the current price is low for him he will wait before selling his credits. The Indian government has not fixed any norms nor has it made it compulsory to reduce carbon emissions to a certain level. So, people who are coming to buy from Indians are actually financial investors. They are thinking that if the Europeans are unable to meet their target of reducing the emission levels by 2009 or 2010 or 2012, then the demand for the carbon will increase and then they may make more money.

So investors are willing to buy now to sell later. There is a huge requirement of carbon credits in Europe before 2012. Only those Indian companies that meet the UNFCCC norms and take up new technologies will be entitled to sell carbon credits.

There are parameters set and detailed audit is done before you get the entitlement to sell the credit. In India, already 300 to 400 companies have carbon credits after meeting UNFCCC norms. Till MCX came along, these companies were not getting best-suited price. Some were getting Euro 15 and some were getting Euro 18 through bilateral agreements. When the contract expires in December, it is expected that prices will be firm up then.

On MCX we already have power, energy and metal companies who are trading. These companies are high-energy consuming companies. They need better technology to emit less carbon.

Is this market also good for the small investors?

These carbon credits are with the large manufacturing companies who are adopting UNFCCC norms. Retail investors can come in the market and buy the contract if they think the market of carbon is going to firm up. Like any other asset they can buy these too. It is kept in the form of an electronic certificate.

We are keeping the registry and the ownership will travel from the original owner to the next buyer. In the short-term, large investors are likely to come and later we expect banks to get into the market too. This business is a function of money, and someone will have to hold on to these big transactions to sell at the appropriate time.

Isn't it bit dubious to allow polluters in Europe to buy carbon credit and get away with it?

It is incorrect to say that because under UNFCCC the polluters cannot buy 100 per cent of the carbon credits they are required to reduce. Say, out of 100 per cent they have to induce 75 per cent locally by various means in their own country. They can buy only 25 per cent of carbon credits from developing countries.

Tell us what's the flip side of your business?

Like in the case of any other asset, its price is determined by a function of demand and supply. Now, norms are known and on that basis European companies will meet the target between December 2008 and 2012. People are wondering how much credit will be available in market at that time. To what extent would norms be met by European companies. . .

As December gets closer, it is possible that some government might tinker with these norms a little if the targets could not be met. If these norms are changed, prices can go through a correction. But, as of now, there is a very transparent mechanism in which the norms for the next five years have been fixed.

Governments have become signatories to the Kyoto Protocol and they have set the norms to reduce the level of carbon emission. Already companies are on way to meeting their target.

Other than this, it's a question of having correct information. How much will be the demand for carbon credit some years from now? How much will the supply be? It is a safe market because it is a matter of having more information on the extent of demand and supply of carbon credit market.

 

 

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The 29 Healthiest Foods on the Planet

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Fruits

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans and Nuts

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

Seafood

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

FOOT-WEAR AND TEAR

 

 

FOOT-WEAR AND TEAR High heels do more damage than good. Slip into the right pair. Kiran Mehta puts her best foot forward with Dr Arun Bal   My feet are killing me,' is a tired refrain from those who systematically punish their feet with wrong footwear. Women especially prefer to opt for what's in vogue even if it means that they squirm with every step. Research has shown time and again that several debilitating problems such as heel pain, joint pain, corns, bunions and ingrown toe nails are caused due to wearing the wrong footwear. We spoke to Dr Arun Bal, Honorary Surgeon at L.S Raheja Hospital and Wockhardth Hospital, President of Diabetic Foot Society of India and Visiting Professor at Amrita Institute of Medical Science (Kochi) to help you put your best foot forward. SOLE SPEAK That pretty pair of classic black shoes, studded with diamantes isn't the best pair you could've invested in. A word of advice to all you fashionistas -- shoes have to be purchased on a scientific basis. Many branded shoes are completely un-physiological as they tend to be very narrow in front causing pressure on the toes. THE BIG DEAL ABOUT HEELS High heeled footwear is un-physiological as the human foot is not designed for walking with toes and heels at different levels. And it's not just pencil heels that are a complete no-no. Clogs also cause damage to the soles and ankles. In extreme cases this results in fractures which may warrant surgery and take as long as three months to heal. Now, aren't you glad ballerinas are back in vogue? THE PERFECT PUMPS While jogging and walking always opt for a wide-toe shoe. If the insole shows signs of wear and tear, such as a depression under the big toe then it's the wrong insole and needs to be replaced with one of higher quality. Given the option of choosing a shoe with velcro or laces, opt for the former especially if you're a diabetic as there's the danger of wearing your laces too tight (considering diabetics lack that protective pain sensation). While working out, the wrong pair of shoes can change the forces acting on various joints and muscles and cause damage to the ligaments as well as debilitating local fractures. KIDDIE SHOES Very often mothers buy oversized shoes for their children fearing they will outgrow it soon. While that's easy on the pocket, it's definitely not a wise decision. Oversized shoes don't offer the optimum support and the child's heel can easily slip out, which can result in toe injury and ligament strain. THE ULTIMATE SHOE TEST Now that we've established what not to wear, here's what to look out for - the ideal shoe is one where your feet aren't too high above the ground and which comes complete with the correct insole for support to the bones and joints of the foot. Ensure that you don't feel any strain under the big toe, along the heel and on the fifth toe.     Use this simple test to pick out the ideal shoe - stand on a blank piece of paper and draw out an outline of your foot. Cut around the outline and place the cut-out into the shoe. If the outline remains intact with no dog ears, voila, you've got the right shoe. FITNESS FOR FEET Evidence shows that foot exercises can slow down the process of muscle wasting and prevent joint stiffness.     Here are a few simple exercises that should ideally be done twice a day for ten minutes each. • Move the ankles up and down and from side to side. • Bring the toes together and then try to separate them as far apart as possible. • Simply bend the toe joints. PULL THE PLUG ON PEDICURES Pedicures done under unhygienic conditions cause fungal infections and other skin problems especially in diabetics. SMELLY FEET The weather in our city being humid, foot odour is a very real problem. To avoid it make sure you don't wear your shoes and socks for over five hours at a stretch. Also in the monsoon be sure to dry out your shoes. Dampness and moisture can cause a nasty fungal growth giving rise to food odour. And there is no evidence to show that anti-bacterial socks or foot deodorants help at all. SPECIAL CASES • Diabetic patients have leg and foot nerves which function at a level less than the optimal. The protective pain sensation is absent so they are more prone to injuries. Damaged nerves can also lead to foot deformity . So diabetics require special footwear with a protective insole. The footwear must be changed frequently as their feet often change shape with the progress of the disease. Incorrect shoes can lead to injury which in turn leads to gangrene or even loss of a limb. • If you suffer from arthritis or knee problems then you need therapeutic shoes which are can be customised after a medical examination. VISIT THE PODIATRIST If you suffer from corns, calluses, bunions or fungal infections of the foot or have pain while walking then you should consult a podiatrist. Diabetics need to visit a podiatrist regularly.

 

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Obesity can lead to diabetes and other serious health implications. So watch out

Amitabh Baxi

I STUMBLED upon an interesting terminology at recent interaction with a leading endocrinologist of the Capital. He was talking about ‘diabesity’ — a term derived after studying the role of obesity in the spread of diabetes, in the backdrop of the fact that India is now among the top 10 0most obese countries in India.
    The linkage evoked my curiosity. Not because it’s something new. Far from it. Traditional wisdom always had it that ‘You are what you eat’. What intrigued me was the conscious choice we prefer to indulge in: Putting taste before health, we first spend money buying greasy, fatty junk food, land ourselves with a host of health-related problems, including obesity, and then spend money on how to lose it by going to gyms and health clinics.
    That’s no logic, folks. But a hard reality. Stats spell out the bulging problem: The prevalence of obesity in India is estimated at 35.5% in males and 48.6% in females, while the overall prevalence is 42.7%. What’s worse, reports have it that over 17% of children today are obese and 85% children diagnosed with type II diabetes are overweight or obese.
    So, what’s the bottomline, you may ask. Well, obesity is bad news as it causes a high risk of diseases such as diabetes, stroke and heart disease, among others. Studies also indicate that the likelihood of developing cancer is greater among those who weigh more than 35% above their ideal body weight.
    Dr Ambrish Mithal, senior consultant, endocrinology at Indraprastha Apollo Hospital, New Delhi, feels that the problem of obesity is quite severe among Indians and blames it on the shift from rural to urban lifestyle. “Physical inactivity and the fast food culture are taking a toll on the nation’s health,” he says.
    Put simply, obesity is defined as the excess storage of energy in the body, in the form of fat. Overweight implies weighing more than a given standard level of height and weight. Body fat results from many factors such as diet, hormonal balance, genetic predisposition, physical exercise, basal metabolism and others. The condition, interestingly, strikes both young and old alike and children who are obese are at greater risk of becoming obese adults. Which means that the risk of falling prey to lifestyle diseases like diabetes is much higher in them.
    Doctors already note a doubling of the prevalence of obesity, and diabetes, among children and describe it as the twin epidemics presenting the biggest public health challenge in the 21st century. Explaining the concept of Syndrome X — a condition where poor lifestyle and obesity make an individual vulnerable to diseases — Dr Mithal cautions that overweight people (body mass index of 25 and above) are also at an increased risk for diseases such as high blood pressure, hypertension, high blood cholesterol, dyslipidemia, insulin resistance, coronary heart disease, stroke, gout, osteoarthritis, obstructive sleep apnea and respiratory problems and poor female reproductive health. Another little known fact is that obesity may lead to psychological disorders such as stress which, in turn, makes people over-eat. This gives rise to social factors such as teasing and isolation which may contribute to depression and lead to loss of selfesteem. In fact, several studies conducted in Delhi schools have found clear sociological and behavioural problems with obese children who preferred seclusion. As a way out, experts feel that children need to be explained the ill-effects of obesity and the role of good diet and physical activity in their lifestyle. Right changes made right at the beginning will help nip the problem in the bud and save future health and financial losses, they add. Well, that’s food for thought! amitabh.

baxi@timesgroup.com CHECK THAT
WHO has formulated an index for defining obesity. Known as the body mass index (BMI), it is based on a person’s height in meters and weight in kgs. This classification works for all persons except those at the extremes of height or muscle mass, where body proportions affect the calculation.

 

 

 

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