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- What is The Bad Fat ?
- What does fat do for you ?
The Big Fat Lie:
For decades, fat has been seen as the “bad” component of the diet. Low- and no-fat has become synonymous with being healthy. These ideas, of course, are untrue. In fact, fat is one of the most beneficial substances in your diet, and is often the missing ingredient in developing and maintaining optimal health and human performance. But an ongoing, well-financed misinformation campaign against fat has misled the public to an epidemic of fat phobia. Just think of the billions of dollars spent each year on low-fat and fat-free foods and you’ll understand why you might not have been told the whole truth about fat.
In addition, this anti-fat campaign has contributed to actual deficiencies in fat that have contributed to various diseases. The bottom line on dietary fat: Too much or too little is dangerous. It’s simply a question of balancing your intake.
First, let’s define fat a term that also includes oil. Fats are found in concentrated forms such as vegetable oils, butter, egg yolk, cheese and other naturally occurring foods, and in less concentrated forms that make up the content of almost all natural foods. And some foods contain very small fat components that are as essential as all other nutrients.
Virtually all natural fats are healthy. As noted above, eating a balance of fats is most important. In general, eating too much of one type of fat, such as too much saturated fat from dairy products or too much omega-6 fat from vegetable oil, is an example of a fat imbalance that can adversely affect health. In addition, eating “bad” fats those that are artificial and highly processed, such as trans fat and overheated fats in fried foods, can cause serious health problems. Foods such as chips, French fries and fried chicken, to name just a few, are examples of those containing bad fat.
Dietary fats have been a staple for humans throughout evolution.Ironically many people are learning of the true importance of fats in the diet only since the low-fat trend of the last few decades. This is not news, really. Scientists have known of the importance of fat in the diet since the discoveries in 1929 by researchers who demonstrated the necessity of dietary fat. Before discussing these issues which fats are best and how can they be balanced let’s highlight some of the many healthy functions of fat.
• Disease Prevention and Treatment:
Certain dietary fats consumed in balanced proportions can actually help prevent many diseases. For instance, we now know that dietary fats are central to controlling inflammation,which is the first stage of most chronic diseases. And, selectively increasing certain dietary fats has been shown to reduce the growth or spreading of cancer and improving recovery in heart disease. Many brain problems, including cognitive dysfunction such as Alzheimer’s disease, can also be treated with fats. A healthy brain is more than 60 percent fat.
The aerobic system depends on fat as the fuel for the aerobic muscles, which power us through the day. Fat produces energy, and prevents excessive dependency upon sugar, especially blood sugar. Fat provides more than twice as much potential energy as carbohydrates do, 9 calories per gram as opposed to only 4 calories.....
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Few people in industrialized societies have true calcium deficiencies,regardless of what the advertisements tell us. The bigger problem is that most people are unable to utilize the calcium they already have in their bodies. Poor calcium metabolism, rather than deficiency, is almost at epidemic proportions. The end result is that not enough calcium gets into the cells, including the bones, muscles and other tissues, with the remaining excess calcium depositing in the joints, tendons, ligaments or even the kidneys as stones. Plaque that clogs the arteries can also contain calcium.
In order for your body to properly metabolize calcium, and more effectively absorb calcium from food, you must have sufficient vitamin D. This nutrient is free and plentiful, yet most people don’t have enough. That’s because it comes from the sun and the public is told that the sun is dangerous. This issue is so important that it’s discussed s in this article. Just remember that without sufficient vitamin D, calcium cannot be properly regulated, and that most problems of insufficient calcium are really due to low levels of vitaminD.
Another important issue regarding calcium is to consume enough
calcium-rich foods; this is easily done without supplementation through good dietary practices. And it does not necessarily mean eating a lot of dairy foods.
Consider the high amounts of calcium in the following single servings of non-dairy foods:
• Salmon: 225 mg
• Sardines: 115 mg
• Almonds: 100 mg
• Seaweed: 140 mg
• Rainbow trout: 100 mg
• Spinach: 135 mg
• Green beans: 100 mg
• Collards: 125 mg
Two other important issues regarding calcium are absorption (the most important part is also having sufficient vitamin D), and getting the calcium into the bones and muscles once it’s absorbed.
Absorption is the first step to utilizing calcium in the body. In general, smaller amounts are better absorbed than larger amounts, whether from food or supplements. If a small amount of calcium is present in the intestine, 70 percent may be absorbed, for example, while a larger amount of calcium may have only a 30 percent absorption rate. If you’re taking calcium supplements, it may be best to take a lower dose several times a day rather than a large dose once daily.
Even though vegetables contain smaller amounts of calcium, larger percentages are absorbed compared to milk. So in some situations, a serving of broccoli may result in more calcium getting into the body than a serving of milk.
The stomach’s natural hydrochloric acid is also very important in making calcium more absorbable. Neutralizing stomach acid has a negative effect on calcium absorption, and a serious impact on digestion and absorption of all nutrients. Once absorbed, calcium is utilized best when the body is in a slightly acidic state. Otherwise, calcium that is absorbed may be more easily deposited in joints, muscles or arteries rather than inside the cells where it’s needed. The cells that are calcium-starved cause symptoms such as muscle tightness and irritability, identical to those of calcium deficiency. Morning stiffness which loosens up only after moving around for a while, is one of the most common symptoms of this calcium problem. Signs of an advanced problem include so-called bone spurs (a deposit of calcium in the ligament) or kidney stones. Rather than needing more calcium,these people need more acidity (and vitamin D) to utilize the calcium.
Two teaspoons daily of apple-cider vinegar may help maintain the proper pH to help calcium work properly. This can be taken as part of your salad dressing, or even mixed into a 4-ounce glass of water. Excess phosphorus intake can be very detrimental for calcium utilization, pulling it out of bones and muscles. Most soft drinks contain large amounts of phosphorus and the people who drink them risk significant calcium loss from their teeth and bones.
The type of calcium supplement may be associated with absorbability. For example, calcium carbonate is more poorly absorbed than calcium lactate or calcium citrate. This is due to the alkaline nature of carbonate, and the acid nature of lactate and citrate.
Taking too much calcium in supplement form can disturb the body’s complex chemical makeup. For example, too much calcium can reduce magnesium. Most people may be in need of more magnesium than calcium it’s necessary for most enzymes to work, including the ones important for fat metabolism. And the best sources of magnesium are vegetables.
What causes Osteoporosis ?
Osteoporosis is usually a multifactorial problem, meaning there’s hardly ever just one cause. We know that a lack of calcium is usually not the cause, nor is low estrogen. Methods that are effective in treating or preventing osteoporosis in one person may have very different results in someone else. In addition, osteoporosis may not be as much of a problem as it has been made into, as Susan Brown, Ph.D., author of “Better Bones, Better Body” emphasizes:
• Osteoporosis itself doesn’t cause bone fractures; half of those with osteoporosis never get fractures.
• Severely osteoporotic vertebrae are strong enough to withstand five times the normal weight-bearing.
• Menopause does not cause osteoporosis, and only 15 percent of a woman’s bones are affected by estrogen.
• Zinc and magnesium may be as important as calcium for bones.
• Up to 80 percent of all hip-fracture patients may have a vitamin D deficiency.
Jersey/Rugby Finger Syndrome
• Rupture or avulsion of the flexor digitorum profundus (FDP).
• Classification is based on how far the tendon retracts,which in turn will affect the success of surgical repair.
A type I injury retracts all the way to the palm.The vincula brevis and longus are ruptured and blood supply is interrupted. Extensive scarring can develop within the tendinous sheath,therefore surgical repair is indicated within 7 to 10 days.
Type II retracts to the PIP joint.The long vinculum may still be intact, and a small chip of bone may be avulsed with the tendon.The avulsed end may become entrapped at the flexor digitorum superficialis (FDS) chiasma, causing a flexion contracture.
Type III occurs when a bony fragment is avulsed and remains attached to the tendon,which isthen unable to retract through the pulley.The tendon remains in the synovial sheath.
• FDP avulsion
• Rugby finger
• Rupture or avulsion of the FDP tendon can occur during activities that require sustained digital flexion against forceful or unexpected resistance, resulting in hyperextension of the DIP joint and rupture of the FDP tendon.
• Rupture of the FDP tendon commonly occurs when an athlete’s finger catches on another player’s clothing in sports such as football.
Ring finger (fourth digit) is the most common involvement. It is the weakest and accounts for 75% of all cases.
MECHANISM OF INJURY
• Forceful passive extension of the digit while the FDP is in maximal contraction.
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