6 Inflammation Fighting Foods

Inflammation is a normal part of the body’s immune response, but too much of it, and for too long, can lead to pain and disease. The good news is that there are certain foods that may help fight this immune response when it spins out of control. Here are six that you can easily add to your diet:

1. Sweet Cherries:

 Beginning in early June and stretching into the early days of August you’ll find one of nature’s best seasonal fruits  — fresh sweet cherries — which also happen to be a powerful inflammation fighter. In fact, a recent study published in the Journal of Nutrition found that eating sweet cherries can significantly decrease markers of inflammation in the body (like C-reactive protein) and help to prevent chronic inflammatory diseases such as cardiovascular disease, diabetes, arthritis, and certain cancers. And once summer’s over, you can still enjoy the taste and health benefits of this super fruit. Fresh cherries are easy to freeze (simply rinse, pack and freeze) so you can savor them all winter long.

2. Legumes:

 Lentils, chickpeas, peas and beans are protein- and fiber-rich and research conducted at Penn State University reported that adding 1 ½ cups of legumes per day (to a calorie-controlled, low Glycemic Index diet) helped reduce markers of inflammation and improved insulin resistance. Another bonus? They’re inexpensive. Use versatile legumes in dips, salads, main dishes or soups, like this Lentil Soup.

3. Mango:

 Mangos are not just nutrient-packed and bursting with color and flavor, research indicates that this tropical fruit may also be a powerful inflammation fighter. One study conducted in 2013 found that compounds in mangos called polyphenols might inhibit the inflammatory response in both cancerous and non-cancerous breast cells. In addition to their potential anti-inflammatory benefits, mangos are a source of over 20 vitamins and minerals, including vitamin A, vitamin C, vitamin B6, folate, and potassium. For a flavorful boost to your next meal, try this Tropical Mango Salsa.

4. Turmeric: This golden-hued spice has long been a staple of Indian cuisine and also has been used in

traditional Chinese and Ayurvedic medicine for thousands of years. Modern-day science is revealing that a compound found in turmeric called curcumin may be the source of its medicinal effects as well as a potent anti-inflammatory agent. Due to its potential inflammation-fighting benefits, scientists are now exploring its use in diseases ranging from rheumatoid arthritis and psoriasis to neurodegenerative conditions like Alzheimer’s disease. Add tumeric to your next curry or use on chicken or fish before grilling.

5. Ginger:

 Ginger has been used to help nausea and pain for centuries. Now modern research is uncovering its potential to temper inflammation. One study compared the effects of ginger extract to placebo in patients with osteoarthritis. The ginger helped reduce pain and stiffness in joints by 40 percent over the placebo. Ongoing research is also investigating the role of ginger to help reduce neuronal inflammation and related declines in memory and cognition. Enjoy ginger in this light and healthy Ginger Shrimp and Broccoli dish.

6. Leafy greens:

 Diets rich in leafy greens are associated with lower rates of certain cancers, heart disease, and other inflammation-related diseases because leafy greens provide anti-inflammatory benefits. Kale, spinach, watercress, collard greens and broccoli are also some of the most nutrient-rich foods you can eat. Aim for at least 2-3 cups of greens each day and add them to omelets, smoothies, stirfrys, and salads. For a perfect sweet and savory side, try this Kale and Orange Salad.

10 Best Foods for the Heart

10 Best Foods for your Heart

Oatmeal

Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich super food can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties—which contain more fiber—and top your bowl off with a banana for another 4 grams of fiber.

Salmon

Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. 

"Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist  Stephen T. Sinatra, MD, the author of Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado

Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. 

"Avocados are awesome," says Dr. Sinatra. "They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health."

Olive oil

Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease. 

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.

Nuts

Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."

Berries

Blueberries, raspberries, strawberries—whatever berry you like best are full of anti -inflammatory, which reduce your risk of heart disease and cancer. 
"Blackberries and blueberries are especially great," says Sinatra. "But all berries are great for your vascular health."

Spinach

Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.
But upping your servings of any veggies is sure to give your heart a boost.  The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.

Flaxseed

Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy

Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet. 

Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

Deep Vein Thrombosis

What is Vein Thrombosis?

Deep vein thrombosis refers to a blood clot that develops inside a larger vein -- usually deep within the lower leg or thigh. DVT strikes about half a million Americans every year and causes up to 100,000 deaths. The danger is that part of the clot can break off and travel through the bloodstream, where it can lodge in the lungs causing a blockage in blood flow, organ damage, and death.

Symptoms of Deep Vein Thrombosis

Unfortunately, DVT often goes unnoticed. About half of people with DVT have no warning signs. Symptoms may include:

Redness

Swelling

Tenderness or pain

These happen in the area of the blood clot, which is usually in the lower leg.

Dangers of DVT: Pulmonary Embolism

If part of the clot breaks loose and travels through the bloodstream, the results can be life-threatening. A clot that blocks the blood supply to the lungs is called a pulmonary embolism. Symptoms include trouble breathing, low blood pressure, fainting, faster heart rate, chest pain, and coughing up blood. If you have any of these symptoms, call 911 and seek immediate emergency care.

What Causes DVT?

Anything that damages the inner lining of a vein may cause DVT, including surgery, injury, or an immune system response. Blood that is thick or flows too slowly is more likely to form a clot, especially in a vein that is already damaged. Other things that raise the risk for blood clotting include genetic disorders, hormone changes, and sitting for long periods of time (such as when flying).

DVT and Pregnancy

Women have a greater risk of developing DVT during pregnancy and the four to six weeks after giving birth. This is due to higher levels of estrogen, which may make blood easier to clot. The pressure of an expanding uterus can also slow blood flow of the veins as well. Certain blood disorders can boost the risk even more.

DVT and Hormonal Birth Control

Like pregnancy, hormonal birth control and postmenopausal hormone therapy change blood chemistry and may increase risk of DVT, even in women who don't have blood disorders.

DVT and Travel

Traveling to new and faraway places can be exciting. Squishing into a coach seat for a long international flight is not. Studies show long-distance travel lasting more than four hours doubles the risk of developing DVT. This includes travel by air, bus, train, or car. Not moving around in these cramped conditions can cause sluggish blood flow. 

Diagnosing DVT

An ultrasound is most often used to diagnose DVT. It uses sound waves to create a picture of blood flow in the affected area and can reveal a clot. Before recommending an ultrasound, your health care provider will examine you and check for signs of DVT. Other tests, including a blood test called a D-Dimer, may also be useful in diagnosing DVT. You may be asked about your medical history, medications you are taking, family history, and about any other factors that could raise your risk of DVT.

Treating DVT: Anticoagulants

Anticoagulants, which make the blood thinner, are the most common DVT treatment. They are taken as a pill or by injection. They can’t break up an existing clot, but they prevent new blood clots from forming, giving the body time to dissolve the clot on its own.

Treating DVT: Vena Cava Filter

If you can't take anticoagulants or they are not working, your doctor may recommend inserting a filter into a large vein called the vena cava. This filter catches breakaway clots and prevents them from traveling to the lungs. The filter won't stop new clots from forming or cure DVT itself, but it can help prevent a life-threatening pulmonary embolism.

Long-Term Complications of DVT

Once a blood clot is gone, DVT sometimes leaves behind an unpleasant calling card. You may have long-term swelling, changes in skin color, and pain where the clot was. These symptoms, known as post-thrombotic syndrome, sometimes show up even a year after the clot.

Preventing DVT: Exercise

Being active increases blood flow keeping from pooling and clotting. Exercising the lower leg muscles in particular can help prevent DVT. When you're not active -- at your desk, for example -- take breaks to stretch your legs. Get up and walk around if you can. Frequent exercise also reduces the risk of obesity, which contributes to DVT risk.

Preventing DVT: Travel Tips

When traveling for more than four hours, avoid tight clothing and drink plenty of water. Get up and walk around at least every two to three hours. If you have to stay in your seat, find ways to keep legs active. Try clenching and releasing your leg muscles or lifting and lowering your heels with your toes on the floor and be sure to do plenty of sightseeing by foot once you arrive.

Almonds One of Nature’s Perfect Food

Almonds One of Nature’s Perfect Food

Raw almonds have been an important part of the world’s food supply since at least the Early Bronze Age (approximately 3000 BC). Prior to the almond’s domestication, wild almonds were frequently harvested for food. In 1753, a Swedish botanist named Carolus Linnaeus classified the cultivated almond and named it Amygdalus communis L. However, botanists continued to refine and redefine naming conventions and the scientific name of the almond changed several times. Sweet almonds, the type eaten today, were separated from bitter almonds, and are now scientifically known as Prunis dulcis.

The Traveling Raw Almond

The earliest almonds appear to have their roots in central and southwestern Asia. Almonds are closely related to peaches and possibly share a common ancestor. As nomads traveled throughout the region, they came to realize that almond trees produced kernels that were sweet and easy to carry. The accessibility of almonds to a variety of travelers led to the dramatic growth of the almond species.

Almonds reproduce easily, taking root nearly anywhere that they are dropped, provided that the soil and weather conditions are right. Over time, almond stands started to appear throughout major trade centers and their accompanying roadways. According to the Blue Diamond Growers’ Almond History fact sheet, it is known that by 2000 BC almonds had found their way to what is now Israel. By this time, almonds were also in use throughout modern-day Iran and Iraq, Romania, Turkey and most other ancient civilizations. As trade routes spread, so did the almond. They eventually found their way to the Mediterranean around the time of Alexander the Great.

Almonds gradually gained a reputation as a highly prized item.

According to the Almond History fact sheet from Blue Diamond Growers, King Tutankhamen was known to have taken almonds to the grave. Throughout the Bible, almonds appear to be a symbol of hope, value and even rebirth. Since Biblical times, almonds have figured prominently in a variety of art mediums, again as a symbol of hope and rebirth. Romans thought of the almond as a fertility charm, showering newlyweds in the way that we now use rice or birdseed.

Almonds were imported to the New World with the Franciscan Padres in the late 18^thcentury. A series of missions were established throughout California in those years, and some almond trees were planted. However, it was not until a century later that commercial production of almonds would occur in the United States.

In or around 1840, almond production was attempted in the East Coast region of the United States. Attempts were also made to grow almonds in parts of Texas, New Mexico and Colorado. It was thought that the genetic similarity to the peach would allow almonds to grow readily in these areas. However, it was quickly discovered that early frost killed almond trees. When almonds made it back to California, with its Mediterranean climate, the commercial industry was born. By the turn of the century, California was positioned as a leading supplier of almonds.

Today, California remains the major producer of the world’s supply of almonds. Other popular production centers are located throughout the Mediterranean. Bitter almonds are not commercially grown in California, but hail mostly from Spain and Italy. Bitter almonds contain the compound amygdalin, which breaks down to a form of cyanide when chewed or crushed.

These almonds are processed to destroy the amygdalin, however.

Ban on Raw Almonds

Traditionally, almonds have been enjoyed raw as well as cooked. However, salmonella scares in 2001 and 2004 led to new legislation in the United States. According to the Almond Board of California’s Food Quality and Safety website, effective September 1, 2007, raw almonds will no longer be sold or produced in the United States. However, the Almond Board of California in conjunction with the United States Department of Agriculture has developed several methods of pasteurization. Pasteurization processes, which range from steaming to propylene oxide treatment, are said to have no adverse effect on the taste or quality of raw almonds.

Almonds have a long history of commercial trade and private consumption, long believed to symbolize everything from hope to rebirth to even fertility. The almond has long been prized and even revered in many cultures. In modern times, scientific evidence shows almonds to be worthy of this adoration, comprising one of nature’s most simple yet perfect foods.

Health Benefits of Almonds

The British Journal of Nutrition has published multiple studies of the health benefits of almonds. Almonds are high in monounsaturated fat, magnesium, potassium and vitamin E. The British studies show that this combination can lower cholesterol and protect against high blood pressure and hardening of the arteries. In turn, this can lead to a lower risk of heart disease. Further studies show additional health benefits of almonds, from stabilizing after-meal blood sugar spikes in diabetics to helping in weight stabilization. Of course, all food-related research should be regarded carefully, as conflicting studies often cause confusion in today’s health-oriented times.

Marzipan is a traditional Christmas food in much of Europe and Latin America, and is eaten at other times by some other cultures. Marzipan is made of sugar and ground almonds, with other ingredients sometimes added. Marzipan is highly workable, often formed into shapes and painted with food coloring.

Almonds are commonly used in a variety of baked goods and candies. Many people who are allergic to most nuts find that they can tolerate almonds, possibly because the almond is not a true nut. In any event, almonds can be used in place of other nuts in virtually any recipe. Brownies, cakes and other baked goods recipes may not call for nuts, but many cooks enjoy adding a handful of almonds in either the baked item or the frosting.

Almonds have been a part of the world’s food supply since prehistoric times. Healthy, flavorful and useful in many ways, almonds can be considered one of nature’s perfect foods. Production and harvesting techniques have changed dramatically over the course of time, but almond consumption has never waned. Almonds will likely continue in popularity for many decades to come.

Why is Smoking so Addictive?

Why Is Smoking So Addictive?

Blame nicotine, the main drug in tobacco, for your smoking addiction. Your brain quickly adapts to it and craves more and more to feel the way you used to feel with just one cigarette.

Over time, the brain learns to predict when you're going to smoke a cigarette. You feel down and tired, so you think, "I need a cigarette," and the cycle starts again

It's not just about brain chemistry. Certain situations make you want to smoke.

Everyone's triggers are different. Yours might include the smell of cigarette smoke,

having an ashtray next to you, seeing a carton of cigarettes at the store, having certain food or drinks, ending a good meal, or talking with someone with whom you normally smoke cigarettes. Sometimes just the way you feel (sad or happy) is a trigger. One of the biggest keys to quitting smoking is spotting the triggers that make you crave smoking and trying to avoid them.

Smoking and Heart Disease

You probably know that cigarette smoking causes breathing problems and lung cancer. But did you know it also makes you more likely to have a heart attack?

Every cigarette you smoke makes you more likely to get heart disease. Roughly 1 out of 5 deaths from heart disease is directly related to smoking.

People who smoke are two to four times more likely to get heart disease. The risk is even greater for women who smoke and also take birth control pills.

Cigarette smoke is also bad for the people around you. Secondhand smoke can cause heart disease and lung cancer in people who don't smoke.

How Does Smoking Cause Heart Disease?

The nicotine in smoke:

·        Reduces how much oxygen your heart gets

·        Raises your blood pressure

·        Speeds up your heart rate

·        Makes blood clots more likely, which can lead to heart attacks or strokes

·        Harms the insides of your blood vessels, including those in your heart

How Can I Avoid Smoking Again?

Don't carry a lighter, matches, or cigarettes. Keep all of these smoking reminders out of sight.

If you live with someone who smokes, ask them not to smoke around you, or better yet, to quit with you.

Don't focus on what you're missing. Think about the healthier way of life you're gaining.

When you get the urge to smoke, take a deep breath. Hold it for up to 10 seconds and exhale slowly. Repeat this several times until the urge to smoke passes.

Keep your hands busy. Doodle, play with a pencil or straw, or work on a computer.

Change activities that were connected to smoking cigarettes. Take a walk or read a book instead of taking a cigarette break.

When you can, avoid places, people, and situations associated with smoking. Hang out with people who don't smoke.

Go to places that don't allow smoking, such as the movies, museums, shops, or libraries.

Don't substitute food or sugar-based products for cigarette smoking. Eat low-calorie, good-for-you foods (such as carrot or celery sticks, sugar-free hard candies) or chew gum when the urge to smoke strikes so you can avoid weight gain.

Drink plenty of fluids, but limit alcoholic and caffeinated beverages. They may be triggers that make you want to smoke.

Exercise,

it helps you burn off stress and relax. Consider starting a fitness program before you quit.

Get support for quitting. Tell people about your progress. Be proud of what you're doing!

Work with your doctor to make a plan using over-the-counter nicotine-replacement aids or prescription medication.

 How Will I Feel When I Quit Smoking?

It probably will be tough for a while, but it's worth it.

You may crave cigarettes, be irritable, feel hungry, cough often, get headaches, or have trouble concentrating. These symptoms of withdrawal happen because your body is used to nicotine, the active addictive agent within cigarettes.

You'll probably notice it most during the first 2 weeks after quitting. When it happens, remember why you're quitting. Tell yourself that these are signs that your body is healing and getting used to being without cigarettes.

The withdrawal symptoms won't last. They're strongest when you first quit but will usually go away within 10 to 14 days.

You may still want to smoke, especially with certain people or during situations where you're used to smoking. If you smoke again, start over. Most people quit three times before they're successful. Plan ahead and think about what you'll do next time you get the urge to smoke.

What is spleen cancer?

The spleen is an organ located in the upper far left part of the abdomen, to the left of the stomach. The spleen varies in size and shape between people, but it’s commonly fist-shaped, purple, and about 4 inches long. Because the spleen is protected by the rib cage, you can’t easily feel it unless it’s abnormally enlarged.

The spleen plays multiple supporting roles in the body. It acts as a filter for blood as part of the immune system. Old red blood cells are recycled in the spleen, and platelets (a small colorless disk-shaped cell fragment without a nucleus, found in large numbers in blood and involved in clotting)

And white blood cells are stored there. The spleen also helps fight certain kinds of bacteria that cause pneumonia and meningitis.

Spleen Conditions

Spleen  Enlarged (Splenomegaly): An enlarged spleen, usually caused by viral mononucleosis (“mono”), liver disease, blood cancers (lymphoma and leukemia), or other conditions.

Rupture Spleen: The spleen is vulnerable to injury, and a ruptured spleen can cause serious life-threatening internal bleeding and is a life-threatening emergency. An injured spleen may rupture immediately after an injury, or in some cases, days or weeks after an injury.

Sickle Cell Disease: In this inherited form of anemia, abnormal red blood cells block the flow of blood through vessels and can lead to organ damage, including damage to the spleen. People with sickle cell disease need immunizations to prevent illnesses their spleen helped fight.

Thrombbocytopenia: (low platelet count): An enlarged spleen sometimes stores excessive numbers of the body’s platelets. Splenomegaly can result in abnormally few platelets circulating in the bloodstream where they belong.

Accessory Spleen: About 10% of people have a small extra spleen. This causes no problems and is considered normal.

Spleen Tests

Physical Examination: By pressing on the belly under the left ribcage, a doctor can feel an enlarged spleen. He or she can also look for other signs of illnesses that cause splenomegaly.

Computed Tomography: scanner takes multiple X-rays and a computer creates detailed images of the abdomen. Contrast dye may be injected into your veins to improve the images.

Ultrasound: A probe is placed on the belly, and harmless sound waves create images by reflecting off the spleen and other organs. Splenomegaly can be detected by ultrasound.

Magnetic Resonance Imaging (MRI): Magnetic waves create highly detailed images of the abdomen. By using contrast dye, blood flow to the spleen can also be measured with MRI.

Bone Marrow Biopsy: A needle is inserted into a large bone (such as the pelvis) and a sample of bone marrow is taken out. Leukemia or lymphoma which cause splenomegaly, are sometimes diagnosed by bone marrow biopsy.

Liver and Spleen Scan: A small amount of radioactive dye is injected into the arm.  The dye moves throughout the body and is collected in both of these organs.

Spleen Treatments

Splenectomy: The spleen is removed by surgery, either through laparoscopy (multiple small incisions) or laparotomy (one large incision).

Vaccinations: After spleen removal, it’s important to get vaccinations against certain bacteria, such as H. influenza and S. pneumonia. An absent spleen increases vulnerability to these infections.

Usually, treatments for spleen conditions focus not on the spleen, but on treating the underlying condition.

How to Strengthen Your Spleen Function

The spleen serves many purposes, from aiding in digestion to producing chemicals that destroy and recycle old blood cells. It's also your personal blood bank in case of serious blood loss. If not working properly it causes many ailments such as obesity, bloating, muscle weakness, loose stool and constipation. 

Immediate removal is necessary if it becomes enlarged or ruptured. There are many ways, however, to strengthen your spleens function.

Step 1

Chew your food thoroughly. It is recommended you shew each bite 30 times, unless you're eating soft foods such as ice cream or soup. Chewing thoroughly softens food, makes it easier for the body to digest and mixes it with saliva--the latter of which alkalizes it, which allows your body to absorb vital nutrients.

Step 2

Stop overeating. Think of digestion like an assembly line. Your body is processing food at a normal pace and then suddenly a huge load is dumped. This causes the digestive system to panic and use increased energy to push the load through quickly.
The extra energy expended leaves you and your digestive organs feeling tired, and digestion is not as thorough. Over time, overeating can weaken the spleen and other vital digestive organs.

Step 3

Eat healthier. For optimal spleen health, you should be eating an equal mix of meat, dairy, fruits and grains, with lots of vegetables. Choose only lean meat, and whole grains. Vegetables such as leafy

greens and root veggies like sweet potatoes will nourish your spleen and keep blood sugar levels even

Step 4

Drink warm liquids. When food or liquid is too cold, the body must heat it. This takes energy away from the digestive system, putting additional strain on it. Drinking warm liquid such as tea before

ingesting cold food or drink is a valuable trick because it pre-heats the digestive system, including the spleen.

Step 5

Go natural. Western medicine has long maintained that acupuncture hand herbal medicines can help improve spleen function along with many other benefits. A 2003 study published in The Journal of

Medical Acupuncture concluded that subjects of acupuncture lost three times more weight than those who didn't, largely because of increased spleen function.

There are many herbal kits that claim to detoxify and support your spleen. Do your research and make sure the company is reputable. Quality products could cost a bit more, but in the long run it will be worth it.