Nutrition

By Mark Rosenberg, M.D.

I often treat patients who are trying to eat a healthy diet, and they look to me for advice about nutrition. With many people struggling to replace fast food with vegetables, fruit and lean protein, it often feels like eating right is just about deprivation. Whenever a patient starts talking about all the foods that they can no longer eat, I remind them of the delicious and healthy foods they can eat.

Take nuts, for example. Until recently, no one considered them "diet food." They were thought of as too fatty and high in calories to be part of a healthy meal plan. Thanks to several major studies, the tides have officially turned. I want to share the multitude of benefits associated with this new superfood and show you how to make nuts part of your healthy diet.

Nuts, In a Nutshell

Nuts contribute to optimal health in several ways. They not only contain elements which fight disease, but they also assist with weight loss. As you know, gaining weight is one of the greatest predictors of conditions like diabetes and heart disease. As I evaluate studies on nutrition and heart health, I regularly find that nuts are linked with decreased risk of death from heart disease in both women and men.

Just look at the evidence:

- The 1996 Iowa Women's Health Study showed that women who consumed a serving of nuts more than four times per week were 40% less likely to die of heart disease than those who consumed nuts less often.

- The 2002 Physicians Health Study showed that men who consumed nuts just two or more times per week reduced their risk of sudden cardiac-related death.

- A 1992 study done on a wide range of subjects showed that daily nut eaters had 60% fewer heart attacks than those who ate them less than once per month.

All of this evidence led the FDA to issue a statement about nuts and heart health in 2003. They agreed that eating 1.5-ounces of certain nuts per day may reduce the risk of heart disease.

Though nearly every type of nut has specific health benefits, the FDA's statement only applies to the seven types containing less than four grams of saturated fat per serving: almonds, hazelnuts, pecans, peanuts, pine nuts, pistachios and walnuts.

Saturated fat raises cholesterol, so many people need to monitor their intake of this type of fat. However, most nuts contain high levels of monounsaturated and polyunsaturated fats, which are known to lower "bad" LDL cholesterol. Certain nuts, such as walnuts, even contain omega-3 fatty acids which fight inflammation, offer cardiovascular protection, and promote better cognitive function. In addition to beneficial fats, they are also a good sources of fiber, protein, magnesium, and antioxidants.

Nuts and Weight Loss

During the 1990's, nearly all my patients who wanted to lose weight went on low fat diets. The conventional wisdom of the time dictated that fat would make us fat. Now the picture is a bit more complex.

They are high in calories. A 1.5-ounce serving of walnuts has 279 calories and 28 grams of fat - though only 2.6 of those fat grams are saturated. We have already looked at the benefits of healthy fat in nuts, but what about calories? When it comes to losing weight, reducing calorie intake is a critical component of any plan.

Fortunately, there is something special about eating them that doesn't seem to cause weight gain. The Nurses' Health Study showed that frequent eaters were slightly thinner, on average, than those who rarely ate nuts.

Other studies have shown that adding a daily serving of nuts without changing any other aspect of a person's diet does not cause weight gain. The likely explanation for this finding is simply that nuts are a filling and satisfying food. The study subjects probably consumed fewer calories at meals after snacking on nuts.

My patients are so relieved to find a diet food that they can truly enjoy while reaping serious health benefits. Eating right may be critical to our health, but food is also about pleasure. I recommend finding foods you enjoy eating that are also nourishing to the body. If nuts are one of those foods, you may be eating your way to a longer, healthier life.

Mark Rosenberg, MD
Institute For Healthy Aging

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By Robert Avery M.D.

Is there a relationship between diet and risk of cancer? You bet there is. Are cancers acidic by nature? Yes. Will high acid foods lower your body pH and cause cancer? ppH INo. Unfortunately, there is a lot of press on the subject of acid foods promoting tumor growth but it is not true. Usually the promoting web site is also seeking to sell treatments for your body's acidic pH. They offer pH strips for you saliva and promise to decrease your risk of cancer if you take their alkalinizing tablets. Although cancers are acidic, there is no basis in fact for the assumption that taking alkalinizing agents will prevent or treat cancer. In fact, the American Institute of Cancer Research in their May 2008 newsletter stated "it's time to set the record straight" regarding the myth of acid-base balance, foods and cancer.

The pH is a measure of the balance of acid and base. A lower pH corresponds to more acidity and a higher pH means more alkaline. The pH in humans is kept constant at an average of 7.4. When the pH is out of the normal range, people become very ill. It is through our kidneys and lungs that the acid-base balance of the body is maintained. At varying times, the urine will be more acid or alkaline or carbon dioxide will be expelled through your lungs to expel excess acid. So measuring the pH of your urine or your saliva only demonstrates that the system is working and rest assured your body pH is still 7.4. Diet cannot change the pH of your blood because of this system. In fact, taking alkalinizing tablets will not change your blood pH, but it will alkalinize your urine and saliva. So what is the pH of the blood of cancer patients? The theory would have you believe that the blood is acidic in cancer patients. There have been many studies regarding this issue early in the 20^th Century. Many of the studies had conflicting results either showing no difference or a tendency for the blood of cancer patients to be more alkaline. Horace Millet presented his data on this subject in 1929 in the Journal of Biological Chemistry. He used an accurate glass electrode and did not demonstrate any difference in the blood pH of cancer patients compared to normal patients.

What is the connection of cancer and acid? Cancers are acidic. The acidic nature of cancers may serve a purpose. The internal pH of tumors helps to make them resistant to chemotherapy and radiation therapy (Cancer Drug Resistance, Humana Press 2007, Int J Rad Onc Biol Phys, September 1996). The reason behind the acidity is due to how the cancers utilize energy. Studies by the German scientist Otto Warburg in 1930 demonstrated that tumors have an abnormal metabolism compared to normal cells. Normal cells metabolize glucose through a process called oxidative phosphorylation. This system maximizes the production of energy in the form of ATP but also requires oxygen. This is how humans get their energy. We breathe in oxygen and the byproducts include energy (ATP), carbon dioxide and water. When oxygen levels are low, such as during vigorous exercise, the system switches to another system called glycolysis or anaerobic metabolism. Without oxygen, the system does not produce as much energy and has lactic acid as a byproduct. When people exercise beyond their limit, they get energy from this system and then are left with sore muscles from the lactic acid buildup. Dr. Warburg found that cancer cells preferentially use the glycolysis (low oxygen) form of metabolism. The reason is twofold, first cancers tend to outgrow their blood supply causing the center of the tumor to be low on oxygen. Second, cancers need a lot of energy to grow and the glycolytic pathway is the quickest way to make ATP energy (J Natl Cancer Inst 2004;96:1805). The downside of this form of metabolism is that it is a wasteful way to make energy. Cancer patients lose both fat and muscle because the tumors are eating excessive amounts in order to grow. Finally, lactic acid is a byproduct of glycolysis and this makes the inside of tumors acidic. That is why tumors are acidic and your diet does not promote cancers by making your blood acidic.

Is there a problem with the alkaline diet? If you review the alkaline diet, it contains healthy foods such as fruits, vegetables, and nuts. It also encourages us to avoid coffee, alcohol and processed foods. These are not bad suggestions. The problem is that certain acid foods have substantial anti-cancer effects. These include soy, blueberries, cranberries, prunes, whole grains-barley, wheat, oats, beans, walnuts, and fish. All of these are beneficial to your health and should not be avoided in the diet in an effort to remain alkaline.

My advice is to eat a variety of fruits, vegetables, whole grains, nuts, omega-3 fatty acids and chicken or fish. Foods to limit include red meat, processed meat, animal fats, dairy, processed food, alcohol, and sugar. Drink plenty of water but don't be afraid of coffee or tea. They contain polyphenols and have beneficial health effects. Finally, forget the notion of acid foods and cancer, don't measure your saliva pH, and don't take alkalinizing tablets to prevent cancer.

Robert Avery MD, is a practicing oncologist in the St. Louis area. He has a keen interest not only in cancer care and therapy but also nutrition and how is helps prevent cancer. He is owner of Citrine Sun, an online company dedicated to helping cancer patients through every stage of their illness through education and natural supplements. An interesting newsletter and information about helpful supplements are available at his website, http://www.citrinesun.com

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By Alice Williams

Probiotics are the good bacteria that everyone has living in their gastrointestinal tract. Your digestive tract is home to over 500 different species of bacteria, some are good and some are bad. A good healthy balance is 80% beneficial bacteria with the remaining 20% being of a mix of the innocuous or potentially bad ones. Of the trillions of bacteria dwelling in your tract most of them live in the large intestine.

The two most common probiotics are Lactobacilla, who constitute the majority of the probiotics living in your small intestine, and the Bifidobacteria which are the most prevalent probiotic in your large intestine.

About 70% of your immune system is located in your digestive tract. Therefore a thriving community of benevolent bacteria is very important to your overall health. Any overgrowth of the bad bacteria can lower or overwhelm your immune system. So, how do you go about keeping your bacteria in balance?

Although we don't realise it everyone consumes potentially harmful bacteria on a daily basis. Even your supposedly 'clean' cutlery will have the less benign forms of bacteria living on them. Bad bacteria are all around. They are in your home, your office, your car, etc. However clean you strive to be these bacteria will still be lurking.

However for the most part this isn't a problem for a healthy individual. The good bacteria help keep the bad bacteria under control. You can ingest good bacteria through your diet. Fermented dairy products such as live yogurt as well as fermented vegetables like sauerkraut are both types of food high in the right sorts of bacteria.

If you want to increase your levels of good bacteria, consume those foods mentioned above and in addition eat a high fibre diet. This is because good bacteria love to eat fibre. With a plentiful supply of soluble fibre they will multiply and when they multiply, they crowd out the bad bacteria and so conserve the right balance within your gut.

Lactobacilli

Lactobacilli not only help to regularise the immune system they also break down proteins, carbohydrates and milk sugar into forms the human body can use. In addition they produce compounds and acids that help create an environment that is unfriendly for possibly harmful bacteria.

Lactobacilli are also the most prevalent probiotic that are found in the vagina. Here the acidic compounds they create help keep other organisms, including Candida, in check.

Bifidobacteria

In a healthy large intestine the most common probiotics are Bifidobacteria. Because the passage of solids through the large intestine is slower than the small intestine, it is easier for potentially harmful bacteria to thrive. It is the Bifidobacteria that are your best protection against these bad bacteria. The Bifidobacteria overwhelm the bad bacteria simply by virtue of being so numerous. At the same time they produce acidic compounds that help reduce the unwanted bacteria's capacity to multiply.

Bifidobacteria have another important function. They ferment soluble fibre, breaking it down so that it can be used by the human body. The fermenting process produces compounds including short chain fatty acids, Vitamin B and Vitamin K.

Something to remember is that studies have shown that the numbers of Bifidobacteria in our gut decreases with age. Researchers are now looking at the link between the decline of the bacteria and the adverse effects of aging such as the increase in colon polyps and colon cancer. So as you get older you might like to take a high potency Lactobacilli and Bifidobacteria supplement.

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By Karen Larsen

Sweet and low. Equal. NutraSweet - I'm sure you know all of these names, and hey, you might be putting them in your iced tea right now. Or maybe you know someone who refuses to use 'fattening, unhealthy' sugar, and opts for what they presume to be a 'healthier' alternative.

These are all artificial sweeteners, with no real sugar in them. It's also in diet soda - the companies use a sweetener that's made in a lab, but doesn't have any actual sugar in it. 'Fake sugar' is what some people affectionately refer to it as.

Literally millions of people drink diet soda every year, too - so it has to be safe, right? I mean, there's no way that something passed government approval, and millions of people are using it, is actually unsafe. Right?

If you have to ask, you're probably realizing what more and more people are finally noticing. This wonderful 'fake sugar' that many of us flock to is actually extremely unhealthy. Why? Well, some of them have ingredients that are extremely dangerous and unhealthy.

For example, Aspartame is actually in more than 5,000 products that span 60 countries. Afraid yet? Before you put that second packet of artificial sweetener into your coffee tomorrow morning, consider this.

Aspartame has a chemical composition that's 50% phenylalanine, and 40% aspartic acid. Let's touch on these each for a moment, because this is exactly what's in that innocent little packet.

Phenylalanine is actually an amino acid, which can be considered safe - and the war cry of those that knowingly use artificial sweeteners. However, when you ingest aspartame regularly, and therefore phenylalanine, your body suffers, because one amino acid has domination over the rest.

And when phenylalanine is the amino acid that's controlling your body, the party really starts. Because this happens to actually lower the seizure threshold of your body, meaning that if you're already at risk for seizures, using this substance can make it a lot worse. And trust me, that's not the worst of it.

Aspartic acid has actually been known to cause lesions in the brains of mice, and other lab animals that it's been given to. We don't know what happens when humans ingest it, because it's dangerous to do the same tests. And you're drinking it in your coffee.

What's even worse in this entire situation is that aspartic acid breaks down into methanol, or basically 10% wood alcohol (by weight), formic acid, formaldehyde, and - wait for it, this is the big one - DKP.

DKP is also known as diketopiperazine (It's easier to think of it as DKP, huh?), which some people call 'the brain tumor agent'. Yes, it is actually known to cause brain tumors. Tumors! In your brain! This little packet in your hands!

Aspartame - which breaks down into these very deadly chemicals - starts to disintegrate into them at temperatures higher than 85 degrees Fahrenheit. Not worried yet? Consider that our average body temperature is 98.6 degrees. Within ten minutes of you taking that first sip or bite, aspartame starts its deadly transformation.

Before we go any further, let's cover what we've already read. Artificial sweeteners contain aspartame - and aspartame breaks down into an amino acid that disrupts your body's balance, wood alcohol, and a chemical that causes brain tumors. And this starts within 10 minutes of eating or drinking artificial sweeteners.

Other symptoms of ingesting aspartame include:

-Headaches that you cannot explain
-Vertigo
-Slurred speech
-Anxiety
-Hearing loss
-Nausea
-Chest pain
-Joint pain
-Fatigue
-Arrhythmia
-Depression
-Increased appetite

Oh yes, yes indeed - this last one has to shock you, because the number one reason that people use artificial sweeteners is because they want to lose weight. These same sweeteners are actually making them more hungry!

Artificial sweeteners are everywhere, and yes, they can harm you. Avoid any products marked 'diet' (Check the label if you're not sure), as they're probably sweetened by something artificial, and start eating more veggies to lose weight instead. Your body will thank you. Try other safe natural sweeteners like stevia, xylitol, luo han guo etc.

Karen Larsen writes on healthy living topics and tries to practice the same in her daily life.

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By Robert Avery M.D.

One of the causes of cancer is abnormal genes. Cancer causing genes are called oncogenes and genes that prevent cancer are called tumor suppressor genes. Cancers can occur when the normal genes are not functioning normally. Genes, as you know, are the blueprints to the body. They tell a cell what it will be and what it will do. We could not function if the process did not run well. There is a system in place that is designed to keep good genes running and suppress bad genes. This process is called epigenetics.

Epigenetic changes are modifications to the genome that are heritable during cell division but do not involve a change in DNA sequence. Expression of genes is not regulated by the DNA sequence, which is the same in every cell, but by epigenetic marking and packaging. This process regulates chromatin structure through DNA methylation, histone variants, post-translational modifications, nucleosome positioning factors or chromatin loop and domain organization.

How can this cause cancer? Well, if a tumor suppressor gene is abnormally turned off, or an oncogene is turned on, then cancer (carcinogenesis) can occur. One key is a chemical change to the DNA called methylation. First, we need to define the process to make it clearer.

DNA contains four bases: adenine, guanine, cytosine, thymidine, but there is a fifth base methylated cytosine. DNA methyl-transferase (DNMT) produces methyl-cytosine where cytosines precede guanine (CpG). The CpG areas are not symmetric but clustered in CpG islands located at promoter regions. The promoter region is the region at the beginning of a gene and it controls the start of gene transcription. If the promoter is off, then the gene never is expressed.

Abnormal methylation in cancer has been known for 20 years. Hypo-methylated areas turn on normally silent areas such as virally inserted genes or inactive X-linked genes. Hyper-methylated areas silence tumor suppresser genes.

We know that cancers have abnormal levels of methylation and we know foods can help prevent cancers. Is there a link between foods and epigenetics? Yes!

The study of food nutrients and their effect on disease through epigenetics is known as nutrigenomics. This is a growing field, in fact, it is exploding. A Google search for the term nutrigenomics produces 127,000 entries.

Epidemiologic studies suggest there are bad foods and good foods. BAD: red meat, processed meat, grilled meat, dairy, animal fat, partially hydrogenated fats. Good: Fish, fruits, vegetables, tree nuts, omega-3 fatty acids, whole grains.

You can study the epigenetic effects of bad or good foods. I'm going to talk about some of the cancer preventing foods and how their mechanisms include epigenetic effects.

Foods with epigenetic effects include green tea, cruciferous vegetables, and grapes. Usually we hear about antioxidants and foods. Antioxidants are important but there are beneficial substances in foods called polyphenols which can affect genes. Of the polyphenols, different forms exist but flavonoids are the most highly cited for health benefits and are found in a variety of vegetables and fruits. Types of flavonoids include flavanols in tea, isothiocyanate in cruciferous vegetables, anthocyanidins in grapes and berries, flavonone in citrus fruits, flavonols in onions, isoflavones (genistein) in soy.

All tea contains polyphenols, but the highest levels are in green and white tea. Green tea has been well studied and appears to have anti-cancer benefits. In China, green tea drinkers are 50% less likely to develop gastric or esophageal cancer (Carcin 2002; 23 (9): 1497), and 2 cups daily added to topical tea extract reversed oral leukoplakia (J. Nutri Biochem 2001; 12 (7): 404).

Green tea has powerful antioxidant effects but it also helps to balance normal methylation in DNA. In fact, one study in esophageal cancer cells demonstrated that EGCG from green tea is able to turn on tumor suppressor genes that had been chemically silenced by methylation (Cancer Research 2003;63:7563).

Cruciferous vegetables include broccoli, cauliflower, kale, Bok choi and their anti-cancer effects have been demonstrated in epidemiologic studies. These powerful vegetables not only induce enzymes that break down carcinogens but they also inhibit DNA methylation allowing tumor suppressor genes to thrive. Inhibiting abnormal methylation also helps cruciferous vegetables to inhibit the cancer causing action of tobacco smoke by preventing the formation of nitrosamine-DNA adducts.

Grapes, which contain reserveratrol, are excellent for heart health and they have anti-cancer activity. Grapes work by preventing the formation or initiation and promotion of cancers. They don't have methylating actions as discussed above but they work by modulation histones.

Histones are the chief protein component of the DNA chain (chromatin). They act as spools for the DNA to wind around which then shortens the length of the DNA to 30,000 times shorter than an unwrapped strand. This process not only allows the long DNA chain to fit into a cell but also plays a role in gene expression because how the genes are wound affects which are exposed and available for turning on or off. Rolling the spool a different way would expose other genes and change their expression.

Histones are modified after translation by acetylation, methylation, phosphorylation, ubiquitination. The changes occur at lysine residues (except for phosphorylation of serine or threonine). When the histone is acetylated the charge is changed and the histone loosens its grip on the DNA strand and the DNA unwinds, exposing the genes to be transcribed, or repaired.

When histone tails (H3,H4) are acetylated, genes are transcribed, when they are deacetylated, genes are turned off. Histone deacetylases work to maintain deacetylated sites.

Resveratrol, found in grapes, activates Sirtuins; SirT1 (Sir2 proteins). There are at least 7 Sir2-like proteins and they are histone deacetylators. Sirtuins are induced in animals during starvation states. They seem to have a life preservation effect. Interestingly, when an animal is starved, it can live longer. When the calorie intake of rodents was decreased by 40% in rodents, they actually lived 50% longer and appear to have fewer chronic diseases. The same benefit occurs when rodents when they are given resveratrol in their diet.

Resveratrol deacetylates histones causing tighter packing of the chromatin and a lower level of transcription of DNA. This silencing of the DNA is thought to be the mechanism of life prolongation, heart health, and its beneficial actions to prevent cancers. This is why grapes or red wine is beneficial to your health. How much red wine should you drink? No one knows for sure, but any beneficial effects might be negated after two glasses a day because of the alcohol. I wouldn't advise drinking more than this until more is known. The data is very promising, but more research is needed.

Our knowledge of disease expanded in the genomic era due to the human genome project but the study of genes is not enough. Epigenetics is a very important and complicated concept that helps explain how genes are turned on or off. As more studies are completed we will be able to unlock the mechanisms to diseases and produce new therapies that could turn off bad genes and turn on good genes. More importantly, these studies will demonstrate how foods affect your genes and can prevent or reverse diseases or cancers. Nutrigenomics, the study of how food chemicals (nutrients) affect genes, is a growing field and promises to change the way we look at and eat our meals. Some of the most beneficial foods include green tea, cruciferous vegetables and grapes, but don't stop there. The more fruits and vegetables the better when it comes to your health.

Robert Avery MD, is a practicing oncologist in the St. Louis area. He has a keen interest not only in cancer care and therapy but also nutrition and how is helps prevent cancer.

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By Robert Avery M.D.

In India, the rates of heart disease, Alzheimers disease and cancer are much lower than the United States. It is thought that diet accounts for the differences. One particular yellow spice used in India is gaining a lot of attention from medical researchers.

Turmeric (curcumin) is the Asian spice that turns curry yellow. It is also added to yellow mustard to make it, well yellow. The turmeric plant is a relative of ginger and its medicinal qualities have been known for years. The German Commission E, an authoritative guide to herbal medicines, lists turmeric as effective for stomach (dyspeptic) conditions. Its actions which include increased bile flow and anti-inflammatory actions are well documented in experiments.

Turmeric prevents cystic fibrosis and Alzheimers disease in mice but some of the most impressive data involves cancer. Research at the University of Alabama demonstrated decreased production of the MDM2 cancer protein which then caused prostate cancer cells to die. More studies have demonstrated an impressive array of inhibitory effects on cancer cells at all three phases of carcinogenesis; induction, growth and metastasis (eCAM 2007;4:181). Not only can it prevent cancer formation but it also has activity to decrease cancer cell growth and prevent spread of cancer cells. The data are so impressive there are 7 clinical trials in humans studying the effect of turmeric on cystic fibrosis, chronic psoriasis, colon cancer and pancreatic cancer according to the National Institutes of Health.

So add a little exotic turmeric spice to your life and help prevent disease. Good health never tasted so good.

Robert Avery MD, is a practicing oncologist in the St. Louis area. He has a keen interest not only in cancer care and therapy but also nutrition and how is helps prevent cancer.

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By Ryan English

Pregnant women are more susceptible to developing hemorrhoids. So many women may get them while in the first trimester and other may get them while giving birth, in the pushing phase. Anyway, soon after delivery the hemorrhoids disappear. However, as they are part of the pregnancy body discomfort, they should be treated with unconventional methods. Medication could be very harmful to the baby and should be avoided. That is why pregnant women should try to treat hemorrhoids in a safe and natural way. This may happen most naturally through a change in the diet. Selecting the proper food can not only eliminate existing hemorrhoids but could be an excellent prevention against future formation of hemorrhoid conditions.

What foods to choose?

Pregnant women with hemorrhoids should have a diet of foods which are easy to digest and move quickly down the colon. Otherwise, constipation could be easily achieved and it will worsen existing hemorrhoids and trigger the formation of new ones. Here is a list of some foods which can give relief from hemorrhoids and can help reduce hemorrhoid bleeding:

• Dark green leafy vegetables

• Flax seeds - they are high in 3-omega oils and are high in fiber.

• Lima and butter beans - these are high in iron which is responsible for building the blood cells. Their daily use is beneficial to pregnant women because of their blood circulation overload.

• Alfalfa

• Blackstrap molasses

• Sweet potatoes - these are excellent body building food. They can provide pregnant women with nutrients they need to strengthen their blood vessels and boost immunity.

• Onion, ginger and garlic - these three contain substance which fights fibrin. Excess fibrin in the body creates problems - blood congestion and inflammation.

What foods to avoid while treating hemorrhoids during pregnancy?

Generally, pregnant women should avoid eating foods which cause constipation and may worsen the hemorrhoids. These are animal products, coffee, red meat, rice, alcohol, bad fats.

Home treatment of hemorrhoids when pregnant.

Conservative treatment of hemorrhoids is not recommended fro pregnant women. There are several home methods which can alleviate pain, swelling and discomfort in the rectal area during pregnancy. These are:

• Sitz baths -use plain lukewarm water and soak the rectal area for 15 minutes two or three times daily. Drying of the affected area should be done gently in order not to worsen the affected area by harsh rubbing.

• Ice packs - they could be applied many times a day to alleviate pain and swelling.

• Vaseline - it is considered that Vaseline is safe for pregnant women.

• Pomegranade juice compresses - these could be introduced gently into the rectum or applied on the anus area. They bring quick relief of hemorrhoid symptoms.

• Wet wipes - using wet wipes for personal hygiene after defecation is recommended.

• Mixed berry juice - berry juice can do wonders for your hemorrhoidal rectal area. Use juice made of blueberries, blackberries and cherries. Drinking 3 glasses of juice daily is a perfect home solution for eliminating hemorrhoids in pregnant women.

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By Leo Babauta

One of the problems in our daily lives is that many of us rush through the day, with no time for anything … and when we have time to get a bite to eat, we gobble it down.

That leads to stressful, unhealthy living.

And with the simple but powerful act of eating slower, we can begin to reverse that lifestyle immediately. How hard is it? You take smaller bites, you chew each bite slower and longer, and you enjoy your meal longer.

It takes a few minutes extra each meal, and yet it can have profound effects.

You may have already heard of the Slow Food Movement, started in Italy almost two decades ago to counter the fast food movement. Everything that fast food is, Slow Food isn’t.

If you read the Slow Food Manifesto, you’ll see that it’s not just about health — it’s about a lifestyle. And whether you want to adopt that lifestyle or not, there are some reasons you should consider the simple act of eating slower:

1. Lose weight.
   A growing number of studies confirm that just by eating slower, you’ll consume fewer calories — in fact, enough to lose 20 pounds a year without doing anything different or eating anything different. The reason is that it takes about 20 minutes for our brains to register that we’re full. If we eat fast, we can continue eating past the point where we’re full. If we eat slowly, we have time to realize we’re full, and stop on time. Now, I would still recommend that you eat healthier foods, but if you’re looking to lose weight, eating slowly should be a part of your new lifestyle.
   
   
2. Enjoy your food.
   This reason is just as powerful, in my opinion. It’s hard to enjoy your food if it goes by too quickly. In fact, I think it’s fine to eat sinful foods, if you eat a small amount slowly. Think about it: you want to eat sinful foods (desserts, fried foods, pizza, etc.) because they taste good. But if you eat them fast, what’s the point? If you eat them slowly, you can get the same amount of great taste, but with less going into your stomach. That’s math that works for me. And that argument aside, I think you are just happier by tasting great food and enjoying it fully, by eating slowly. Make your meals a gastronomic pleasure, not a thing you do rushed, between stressful events.
   
   
3. Better digestion.
   If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the
   less you’ll have to do in your stomach. This can help lead to fewer digestive problems.
   
   
4. Less stress.
   Eating slowly, and paying attention to our eating, can be a great form of mindfulness exercise. Be in the moment, rather than rushing through a meal thinking about what you need to do next. When you eat, you should eat. This kind of mindfulness, I believe, will lead to a less stressful life, and long-term happiness. Give it a try.
   
   
5. Rebel against fast food and fast life.
   Our hectic, fast-paced, stressful, chaotic lives — the Fast Life — leads to eating Fast Food, and eating it quickly. This is a lifestyle that is dehumanizing us, making us unhealthy, stressed out, and unhappy. We rush through our day, doing one mindless task after another, without taking the time to live life, to enjoy life, to relate to each other, to be human. That’s not a good thing in my book. Instead, rebel against that entire lifestyle and philosophy … with the small act of eating slower. Don’t eat Fast Food. Eat at a good restaurant, or better yet, cook your own food and enjoy it fully. Taste life itself.

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