5 Important Nutrition Needed More Aged Women

Health is important, not least for women aged. For older women, especially after menopause, have an increased risk of health problems, such as heart disease and stroke. A native of New York gynecologist, Dr. Nereida Correa, said that when a woman enters menopause, their estrogen production decreases, and it can lead to heart disease risk.

Heart disease may be a heart attack or heart failure. According to statistics in the United States, heart disease is in first position causes of death, while the stroke is in third position.

For women age, the body's nutritional needs are very important, in addition to maintaining healthy, can also help protect against the risk of heart disease, and may also decrease the risk of other chronic diseases, such as osteoporosis, diabetes, breast cancer and high blood pressure.

5 Important Nutrition Adult Women Needed:

1. Vitamin D

Lack of vitamin D can lead to brittle bones or osteoporosis. Research conducted in July on "The New England Jornal of Medicine", mentions that taking high doses of vitamin D may reduce the risk of hip fracture by 30 percent in older women.

Sources of vitamin D

There are 3 ways to get vitamin D, which the skin, food, and vitamin supplements. Skin-old woman is a level of production of low vitamin D, exposure to sunlight. However, it can be replaced by eating 8 ounces of low-fat milk as much as 4 servings per day.

Additionally, according to Dr. Correa, the women are encouraged not to consume too much milk, better replaced with multivitamin, low-fat yogurt or hard cheese enriched vitamin D, orange juice or nuts, as daily food. Benefits of vitamin D is to help the body absorb calcium, which is useful for keeping bones strong.

2. Calcium

Calcium helps the formation of new cells in the bone. For women entering menopause phase, the ability to form new cells in the bone will decrease. Consumption of milk every day did not provide enough calcium that the body needs.

Sources ; www.health.com

sources of Calcium

According to Dr. Correa, is needed to meet the additional intake of calcium in the body, apart from the food eaten daily, old women are advised to consume 600 mg of supplemental calcium, 2 times a day. On calcium supplements, there are two types of calcium are important, namely calcium carbonate and calcium citrate. According to the National Institutes of Health, Calcium carbonate can be absorbed better on the food that is eaten, while calcium citrate can be absorbed on an empty stomach.

In addition to dairy products, calcium can be found in tofu, cereals, soy, beverage of rice, vegetables such as cabbage, broccoli, mustard greens, soft-boned fish such as sardines or salmon.

3. Omega-3 Fatty Acids

According to the study conducted by the Journal of the American Medical Association, in 2002, consumption of fish and omega-3 fatty acids linked to lower risk for heart disease women. Omega-3 fatty acids can help reduce the growth of plaque buildup in the arteries and lowering blood pressure.

According to Dr. Correa, research has shown omega-3 fatty acids can increase good cholesterol and lowering bad cholesterol. Several studies have found that supplements of fish oil consumed about 1 to 4 grams per day can reduce triglyceride levels by 20-50 percent.

Sources of Omega 3 Fatty Acids

Omega 3 fatty acids can be obtained by eating fish, especially salmon, tilapia and cod fish at least two times a week. Besides olive oil, which contain unsaturated fatty acids are also good for health.

4. Vitamin B12

According to studies conducted recently, post-menopausal women who lack certain nutrients, can cause an increased risk of anemia. Researchers enrolled 73,000 postmenopausal women who participated in the study conducted the Women's Health Initiative, of which 5.5% are affected by anemia. It was discovered by researchers in women who consumed less protein, folate (or so-called vitamin B9), iron, vitamin C and vitamin B12.

Lack of vitamin B12 likely to occur with age. Older women may not have enough hydrochloric acid in the stomach to absorb the vitamin. Women who do not get enough B12 may experience fatigue, weight loss, weakened memory, dementia and depression.

Sources of vitamin B12

It is advised to take vitamin B12 is 2.4 micrograms per day for adult women. Vitamin B12 can be found in fish, meat, chicken, eggs, milk, and cereal. Dr. Correa also suggest injections of vitamin B12, because it is one of the best ways for the body to absorb vitamins.

5. Folic Acid (Vitamin B9)

Although folic acid is known as an important nutrient for pregnant women, but folic acid is also needed older women. Folic acid, or folate, is a B complex vitamin that is needed by the body to make red blood cells. Signs of low levels of folic acid are anemia, weight loss, fatigue, headache and amino acid levels in the blood are high.

According to Jornal of the American Medical Association in 2005, the fact that women who took folic acid, can reduce the risk of increased blood pressure. Researchers studied nearly 94,000 women aged between 27 to 44 years, and approximately 62,000 women aged between 43 to 70 years who had no history of hypertension. The researchers compared women who consumed at least 1,000 micrograms of folic acid every day with those who consumed less than 200 micrograms daily.

They found that 12 347 elderly women have high blood pressure, and those who consumed the amount of folic acid with higher numbers, only 18 percent of patients experiencing the condition. This does not mean women should consume 1000 micrograms of folic acid every day, but it is recommended to consume at least 400 micrograms of folic acid every day, according to the researchers stated.

Sources of folic acid

Folic acid is found in green leafy vegetables, oranges, pumpkin, fruit, nuts and olive oil.

5 Fruit Effective To Lose Weight

To lose weight to reach your ideal weight can be done in many ways, ranging from a strict diet to regular exercise. But there are also ways that do not make you miserable. In addition to maintaining a good diet, you are encouraged to eat fruits are considered effective to help you lose weight. There are several pieces that you can choose to help weight loss programs, which are:

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1. Avocado

Avocado is rich in omega 9 fatty acids, natural fats are also found in olive oil. Fruit texture similar to butter it can supply energy more quickly because it can increase the body's metabolism. You can eat them as a juice without sugar, or directly consumed away.

2. Coconut

Coconut contains triglycerides that can increase metabolism and liver function up to 30 percent. Young coconut meat can make the stomach feel full, thus preventing excessive appetite.

3. Lemon

Lemon was known as one of the fruits that can eliminate toxins in the body (detoxification). Lemon can also increase the body's metabolism quickly. In addition, the lemon has menafaat for maintaining liver health. It made it so much easier on the body to digest and burn fat.

4. Oranges

Orange is effective for weight loss. It is based on a study at Johns Hopkins University, found that women who eat oranges every day, experienced a weight loss of up to an average of 10 kg in 13 weeks. The women in the study did not change anything, including lifestyle and diet choices.

5. Tomatoes

Tomatoes are rich in vitamin C and contain phytochemicals which can stimulate lycopenen amino acids in order to accelerate the burning of fat in the body.

Weight Want Dropped? Avoid Dinner!

A diet high in carbohydrates and low in carbohydrates is still a matter of debate without end. Opinions on what is the most effective exercise to lose weight is still a matter of debate. The debate about the best foods for weight loss are also still ongoing. In the center of the debate is quite confusing, there is a fact: Eating at night is strongly associated with overweight and obesity. Meal or snack at night close to bedtime can make you fat and it seems to have been experienced by many people.

There are two recent studies that analyze the relationship between eating at night by weight and sleep with weight gain.

Sources ; www.runnersworld.com

The first study focused his research on the measurement of the effects of eating at night against energy metabolism. The researchers studied 11 healthy women who ate as much as 210 calories in 10 or 11 at night for 13 days. After 13 days, researchers measured the basal metabolic rate of each group. The survey results revealed that eating at night close to bedtime makes them worse metabolism. Eating at night will reduce fat oxidation (the rate at which fat is metabolized into energy and not stored as excess fat deposits) and raise levels of bad cholesterol (LDL cholesterol).

Similar to the first study, a second study has the objective to analyze the relationship between sleep and weight gain. In this study, 52 volunteers were involved. As a result, those who eat at night close to bedtime is known to affect weight gain because they have a tendency to consume more calories at night.

The best advice: Do not eat dinner after 6 pm, or if you are really being hungry and were forced to eat dinner, then choose snacks that are healthy and low in calories. Hopefully this article helpful.

9 Tips to Lose Weight Without Diet Program Live

Losing weight is tricky. Many people who successfully lose weight with a strict diet program, but others fail, even weight even increased. Those who failed to run the program generally poor diet and unhealthy. Losing weight takes time and the process is not instant. Without having to run a program of strict diet and tend to 'punish', actually there are simple and effective ways that you can apply. The key is to change your lifestyle to a healthier direction.

9 Healthy tips to lose weight without having to go through a diet program

1. Drinking water

Water is one of the best drinks to maintain a healthy body. Besides it does not contain calories, water can help cleanse toxins from the body through sweat. Therefore, meet the needs of body fluids by drinking enough water every day.

2. Green tea

Besides water, you are also advised to consume green tea. Green tea is known to reduce the risk of heart disease and cancer, lower cholesterol, and can help burn fat.

Sources ; www.webmd.com

3. Avoid calorie drinks

Avoid calorie beverages such as sports drinks, soda, or coffee. If you consume a lot of these drinks, the weight you desire does not materialize.

4. Take the stairs

Public places such as shopping malls, airports or office buildings are almost always available escalator or elevator. Rather than using the escalator or elevator, you better get used to always use the stairs when she was in those places.

5. Exit the house

Exit the house does not mean you have to do heavy exercise such as running, swimming, or even fitness. Quite a walk or cycling in the housing complex on a regular basis, the calories in the body will burn.

6. Stop eating when full

Already full? You do not need to force yourself to spend on food on the plate for their guilt. We recommend saving the food for the next meal or for all other members of your family.

7. Eat smaller portions

Instead of eating 3 meals in large quantities every day, it would be better if you eat five or six times per day in small portions. This is one effective way to lose weight. In addition, change your plate to a smaller size. Eating with a small plate will prevent you to eat in large portions.

8. Avoid watching television for too long

Various studies show that spending time in front of the television has a relationship with obesity and weight gain. Watching television too long encouraged people to eat more and get people to do physical activity.

9. Avoid stress

Avoid stress as much as possible and immediately overcome if the stress comes. This is because stress can disrupt the hormonal system and appetite will ultimately make a child to overeat. If it were so, the weight instead of down, even increased.

Carbohydrate Diet Increases Risk of Early Death

Various methods are a lot of people to lose weight in order to get into shape and ideal body weight. To make it happen, not the least of those who do things that are quite extreme, which can affect their health. One method that is often encountered is running carbohydrate diet program. In fact, the findings of several studies showing negative effects of low-carbohydrate diets.

The negative effects of low-carbohydrate diets apply for long term

If your low-carb diet including low carbohydrate diet buff, you should think again and continue the program. It is based on 18 studies conducted, where the results of these studies indicate a high risk of low-carbohydrate diets. One danger is the increased risk of premature death.

Professor Peter Williams, a nutritionist from the University of Canberra, said that the risk of a new low-carb diets felt in the long term. There are some benefits of a diet low in carbohydrates and high in protein in the short term, ie for a year or more. However, the findings of the various studies conducted demonstrate their long-term effects of low-carbohydrate diets, which is 30 percent of the low-carb diet will increase the risk of premature death.

Sources ; www.dailymail.co.uk

Although it does not find the exact reason, but the researchers found evidence that fiber and seeds if restricted intake will lead to heart disease, cancer, and diabetes. When someone starts to limit the intake of carbohydrates such as bread, fruit, and cereal, so he lost a lot of good things that can actually maintain a healthy body.

About 45 percent of those foods contain carbohydrates Australia. Perekomendasian consumption of food a person by the Australian National Health Organisation every day should contain 45 to 65 percent carbohydrates. For those who run the program diet, typically 40 percent actually reduce the intake of carbohydrates. Professor Williams also added that people in the average Japanese have long life because they consume about 60 percent of carbohydrates each day.

Safe Diet: Down Two Kilograms In week

A benchmark of success in running a weight loss program is often associated with the number of kilograms of weight that fell in the week. It is indeed legitimate, but the mindset like that end up making people to be willing to do excessive exercise and ignore hunger for the sake of the success of her weight loss program. Whereas such ways that would give negative side effects for the body.

Drastic Weight Loss That Down Not Quite Good for the Body

According Firlia Ayu Arini, a professor of nutritional sciences UPN Veteran Jakarta, weight dropped drastically affect the health of the body. Ideally, weight loss of no more than two kilograms in a week.

It is different if the dieter is a woman who has just given birth. Weight loss woman who has given birth to 10 kg in a month is considered reasonable, especially when the process is done well balanced diet with appropriate exercise. Wrong is when the weight drops too drastically due to avoid many types of food.

Sources ; www.losswegheit.com

Firlia added if the diet should not make the people who do it would be in torment. He suggested that dieters implement food combining program rather than reducing the amount of food intake in the extreme. This is due to the health condition of dieters may decline due to a shortage of micro minerals and nutrients. Food combining (also known as trophology) is the term for a nutritional approach that advocates a combination of certain foods as a center for health and weight loss (such as not mixing foods rich in carbohydrates and protein-rich foods in the same meal).

Firlia called for a program of weight loss is not accompanied with consumption of diet drugs without a doctor's supervision. Moreover, during this diet drugs circulating in the community are not pocketing the marketing authorization. Drugs like can weaken the heart pumps.

9 Food Healthy Weight Loss

Are you already tired of doing a variety of sports ranging from running, swimming and cycling, but your weight does not go down? If yes, then this is probably because it is not offset by consumption of proper food. Selection of the right foods can effectively help you lose weight. There are some good food to eat if you're looking to lose weight. These foods not only provide a myriad of nutrients that are beneficial for the body, but also effectively makes your body become slim. What food are they?

Foods that are effective in weight loss

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1. Oats

Oats or similar grain foods are a source of very high fiber. Eating a bowl of oatmeal at breakfast will keep your stomach full for the day and helps to increase metabolism.

2. Avocado

If you want to lose weight, then get involved too avocado. This fruit contains high fiber such as oats. Eating avocado can be a healthy digestive system and provides a feeling of satiety long so it makes you not to eat too much.

3. Eggs

Eggs are one of the foods that should be consumed if you want to lose weight. Studies show if the eggs contain that can help reduce calories.

 4. Brown Black

Dark chocolate is known to help with weight loss because it contains high-quality cocoa is rich in antioxidants.

5. Salmon

Although fat is high enough, the salmon is very effective in aiding weight loss due to the high content of omega-3 fatty acids.

6. Broccoli

Besides beneficial in preventing cancer, broccoli also contains high fiber, where helpful also in preventing weight gain. Broccoli can also help lower cholesterol that have a positive impact on your heart.

7. Red Rice

If you do intend to lose weight, choose brown rice as a main meal instead of white rice. Brown rice are super foods that are low in calories but contain high in fiber, making your stomach satiety throughout the day and effective in losing weight.

8. Green tea

Consumption of green tea on a regular basis because it is useful in weight loss. Green tea contains antioxidants called polyphenols which are good for health. Antioxidants can also reduce the risk of heart disease and cancer.

9. Orange

Eating citrus fruits are also helpful in losing weight. This is because the oranges are rich in fiber and vitamin C, which can increase your metabolism and help you lose weight.