Importance of Dietary Minerals Part 2: Trace Minerals

Trace minerals are also known as minor minerals. Don't let the term 'minor' fooled you into think they're not as important as major minerals, though. Because they're only found in small amount in the human body, even moderate deficiencies can have impact on normal functioning.

Currently there are over ten kinds of trace minerals identified, but not all of them have been scientifically proven to have any health benefit. Listed below are the ones that have.

Iron

Red meat is a source of iron.

RDA: Adult men: 8 mg/day, women aged 19-50: 18 mg/day,
women aged >50: 8mg/day, pregnant women: 27 mg/day
Iron is an important component for proteins and enzymes. It's required to make hemoglobin, the pigment that carries oxygen in red blood cells. The main sources of iron are red meat, eggs, fish, leafy green vegetables, beans, and grains.

Zinc

RDA: 11 mg/day
Zinc is required for immunity and nerve function. It's important for reproduction. It is found in red meat, calf liver, eggs, oats, asparagus, green peas, and scallops.

Iodine

RDA: Adult: 150 micrograms/day, pregnant women: 220 micrograms/day
Iodine is important for the synthesis of thyroid hormones. The thyroid hormones in turn regulates the body's growth and metabolism. The main sources of iodine are iodized salt and sea products.

Manganese

RDA: Adult men: 2.3 mg/day, adult women: 1.8 mg/day
Manganese is required for enzyme functions, cartilage and bone formation, and wound healing. The main sources of manganese are green leafy vegetables, grains, brown rice, nuts, soybeans.

Copper

RDA: 900 micrograms/day
Copper is required for development of connective tissues, enzyme function, and iron metabolism. The main sources of copper are seafood, whole grains, mushrooms, nuts and seeds.

Selenium

 

Tuna has the second highest selenium content after brazilian nuts.

RDA: 55 micrograms
Selenium is important for thyroid function and supports antioxidant activity. It is found in tuna, cold water fish (cod, halibut, salmon), turkey, calf liver, barley, garlic, broccoli, and seeds. Brazilian nuts have especially high selenium content.

 

 

Molybdenum

RDA: 45 micrograms/day
Molybdenum is a component of the enzyme sulfite oxidase that helps break down chemical toxin ingested from preserved food. It is found in tomatoes, carrot, green leafy vegetables, and onions.

Chromium

RDA: Men aged 19-50: 35 micrograms/day, men aged >50: 30 micrograms/day,
women aged 19-50: 25 micrograms/day, women aged >50: 20 micrograms/day
Chromium boosts metabolism and helps control blood sugar levels. It is found in apples, spinach, oyster, red meat, and eggs.

Importance of Dietary Minerals Part 1: Major Minerals

Like vitamins, dietary minerals both major and minor are required for many biochemical processes in our body. There are seven major minerals found in abundance in the human body: calcium, phosporus, sodium, chlorine, potassium, magnesium, and sulfur. Minor or trace minerals like iron, zinc, manganese, copper, and iodine, are also important for hormones and enzyme activity even though they are found only in a small amount.

Milk is high in calcium.

Calcium

Recommended Daily Allowance: adults <50 years old: 1000 mg/day, >50 years: 1200 mg/day
Calcium is required for bone formation, muscle contraction, the transmission of nerve signals, blood clotting, and supports heart function. It is found in diary products like milk and cheese, green leafy vegetables, nuts and seed.

Phosporus

RDA: 700 mg/day
Phosporus is required for bone growth and energy production in cells. It is found in meat, fish, poultry, eggs, diary products, and grains.

Sodium

RDA: 1500 mg/day
Sodium is an important electrolyte that regulates fluid balance. Besides table salt, sodium is found in many processed foods and in sea products.

Chlorine

RDA: 2300 mg/day
Chlorine is required for stomach acid production and fluid regulation. It is found mainly in table salt together with sodium.

Banana is high in potassium.

Potassium

RDA: 4700 mg/day
Potassium is also an important electrolyte that regulates fluid balance, maintains normal heart function, and muscle contraction. It is found in banana, sweet potato, and soybeans.

 

 

Magnesium

RDA: Adult men age 19-30: 400 mg/day, adult men age 31 and up: 420 mg/day, adult women age 19-30: 310 milligrams/day, adult women age 31 and up: 320 mg/day
Magnesium is required for normal muscle, nerve, and immune system function. It also regulates heart rhythm and maintain bone strength. It is found in green vegetables, legumes, nuts and seeds.

Sulfur

There is no RDA for sulfur because it is obtained from amino acids and should be enough in any diet containing enough protein. It is required for amino acid synthesis and enzymatic reactions in our body.

Never Underestimate Fever, Know When to Get Help

Everyone has had a fever at least once in their lifetime. Like pain, fever is an important sign that tells you something wrong is happening. It's a physiological response against a problem, usually an infection, in your body. The problem can be a minor one, but it can also be life threatening so it's important to know when to get medical attention.

How can you tell when you have a fever?

You have a fever when your temperature rises above the normal oral temperature of 98.6 F (37 C) or the normal rectal temperature of 99 F (37.2 C). However, sometimes a person's normal body temperature may varies 1 F (0.6 C) above or below the average of 98.6 F. A fever is not considered significant until body temperature is above 100.4 F (38 C) and in an otherwise healthy adult usually isn't dangerous unless it reaches 103 F (39.4 C). In infants and children, high fever may cause seizures and delirium so it's wise to seek treatment if the temperature reaches 104 F (40 C). If your temperature is above normal, but below 100.4 F (38 C) you have a low grade fever.

"A fever is not considered significant until body temperature is above 100.4 F (38 C)."

Although fever may be uncomfortable, it's actually a part of our body's defense system against foreign organism. Some bacteria can't live in a higher temperature. Also, the body's immune mechanisms work more efficiently at a higher temperature. Therefore, sometimes it's better left untreated.

Not all fever is caused by infection. In children, immunizations or teething n may cause low-grade fever. In adults, inflammatory conditions like rheumatoid arthritis, autoimmune disorders, medication reactions, or a malignant tumor may also cause fevers.

When to get medical help?

• If a infant younger than 3 months of age has a temperature of 100.4 F (38 C) or higher.
• If a child shows any of these symptoms: refusing to eat and drink, unexplained irritability, lethargy and unresponsiveness, repeated vomiting, severe headache or stomachach.
• Any person, children or adult with a history of cancer, diabetes, heart disease, AIDS, other serious condition or is taking immunosuppressant drugs should seek medical care regardless of the fever temperature.  
• If a person had a fever for more than three days and/or the temperature is more than 103 F (39.4 C)
• If the fever is accompanied by any of these:
• unusual skin rash
• severe headache 
• sensitivity to bright lights
• seizures
• severe throat swelling
• stiff neck 
• confusion
• persistent vomiting
• chest pain or shortness of breath
• extreme listlessness or irritability
• abdominal pain or pain when urinating
  

The Most Common Joint Disorder: Osteoarthritis

What is osteoarthritis?

Osteoarthritis, also known as wear and tear arthritis, is the most common type of joint disorder, affecting around 27 million Americans. Risk of getting osteoarthritis increases with age. Most people over 60 years old have osteoarthritis to some degree, but severity varies. Before age 55, osteoarthritis affects men and women equally, but after age 55 women have greater risk.

The primary damage in osteoarthritis starts from the joint cartilage. Cartilage is a type of elastic substance that covers the ends of bones, functioning as 'shock absorbent' to reduce friction between bones in normal joints. Aging and repetitive mechanical stress are responsible for gradual breakdown of joint cartilage, causing it to lose elasticity and making it more susceptible to damage. Over time the cartilage may further deteriorates, eventually causing pain and swelling in the joints. Damage to the cartilage can also stimulate growth of bone spurs around the joints.

This condition can occur in any joints of the body, but weight bearing joints like the hips, knees, and spine are most commonly affected. Osteoarthritis can also affects the fingers, thumb, and neck joints, especially in people who work with computers.

What are the symptoms of osteoarthritis?

Symptoms of osteoarthritis usually develop gradually and become more apparent in middle age. Pain and joint stiffness are the most common symptoms. The pain is usually worse after exercise or overuse. You may also notice a grating, crackling, or rubbing sound when you move the joint. When you wake up in the morning, you may experience the so-called morning stiffness that usually lasts for 30 minutes or less. It is improved by mild activity that warms up the joint. Stiffness may also occur after long periods of inactivity.

most people over 60 years old have osteoarthritis

Factors that increase a person's chances of developing osteoarthritis include being overweight, previous joint injury, heredity, joint overuse, and other joint diseases such as rheumatoid arthritis. Controlling your weight helps prevent osteoarthritis on weight bearing joints, and reduces pain if the joints are already affected. Gentle exercises like swimming and walking on flat surfaces are recommended because they are less stressful on your joints. Avoid impact sport or sports that involved twisting movement like football, soccer, or basketball.

What is the treatment for osteoarthritis?

To reduce pain, your physician may recommend pain killers like acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen, and naproxen. Topical capsaicin cream may also help to relieve pain. Supplements like glucosamine and chondroitin sulfate may help protect your cartilage from damage.

Aching All Over? You May Suffer From Fibromyalgia

What is fibromyalgia?

Fibromyalgia is a syndrome in which a person has long-term, body-wide pain and tenderness in the joints, muscles, tendons, and other soft tissues. It affects around 12 million people in the United States, most commonly in women of 25-60 years old, and is the most common musculoskeletal condition after osteoarthritis.

Many people still thinks that the pain of fibromyalgia is not real pain and merely something that's 'going on in your head' only. The common misconception caused many cases of fibromyalgia go under-diagnosed and left untreated.

What are the symptoms of fibromyalgia?

The characteristics symptoms of fibromyalgia are widespread muscle and joint pain and fatigue that persist for at least three months. The pain may gets worse after physical activity, stress, or weather changes. Some areas called the 'tender points' may be especially painful when pressure is put on them. The back of the head, the shoulders, the nape, the elbows, and the knees are common tender points. Other symptoms may include increased sensitivity to pain, muscle stiffness and spasms, and numbness or tingling.

Back of the head, shoulders, and nape are common tender points 

The following conditions often accompanies fibromyalgia:

• anxiety and depression 
• chronic headaches or migraines 
• dryness in mouth, nose, and eyes 
• hypersensitivity to light, loud noises, cold and/or heat 
• incontinence 
• irritable bowel syndrome 
• memory and concentration problems (the so-called 'fibro fog') 
• menstrual problems 
• restless legs syndrome 
• sleep disturbances 

What is the treatment of fibromylagia?

Fibromyalgia is difficult to treat. A combination of physical exercise, behavioral techniques, pain medications, and anti-depressant may help relieve the symptoms of fibromyalgia. However, there is no single cure that will address all fibromyalgia related problems. The good news is, this condition is not life threatening and even though it can cause unbearable pain, there are no structural damage to your muscles.

Lab Test Knowledge: HbA1C

What is HbA1C?

HbA1c is also known as glycosylated hemoglobin. Hemoglobin is a component of red blood cells that carries oxygen. When hemoglobin binds with glucose in the blood, HbA1c is formed. The higher the glucose concentration in blood, the higher the levels of HbA1c.

Red blood cells can survive for 8 to 12 weeks in our body. That's why the levels of HbA1c are not influenced by daily fluctuations in the blood glucose concentration, but reflect the average glucose levels over the last 6 to 8 weeks. Because HbA1c can be used to tell how well the blood glucose level has been controlled in the past, it's an important tool to track the progress of any diabetes management plan.

How to interpret the values?

a diabetes control card

• In non diabetic patients the normal HbA1c level is less than 7%. HbA1c levels over 6% is sufficient to identify people who are at an increased risk for diabetes.
• In people with diabetes, a HbA1c levels below 6.5% shows good diabetes control.
• For people who are at risk for getting hypoglycemia, a level of 7.5% is an acceptable target.

How often should you repeat measurement?  

If your diabetes is in good control, repeat HbA1c measurement every 6 month. If you are trying to improve control or if you are making changes in your treatment plan, repeat the test after 3 months. Repeating HbA1c test sooner than 6 weeks after the last measurement provides little or no information and is not cost effective.

What are the limitations of HbA1c?

Although HbA1c test is an important tool that tells how well you're doing over the past months, it can't replace daily blood glucose monitoring for those who need it. HbA1c levels can't be used to adjust insulin dosage, nor can it detects the presence of hyperglycemia or hypoglycemia.

In people with kidney disease, chronic excessive alcohol intake, and hypertriglyceridemia, HbA1c levels may be falsely increased. Blood loss either acute or chronic and several diseases of the red blood cells like thalassemia and sickle cell disease may falsely decreased HbA1c levels.

Learning Glycemic Index for Diabetes Control

The glycemic index (GI) measures how quickly blood sugar levels rise after eating a type of food. Foods with carbohydrate that break down quickly release glucose more rapidly into the blood. These high GI food is suitable for energy recovery after exercise or for a person with hypoglycemia. Low GI foods will release glucose slower and more steadily, blunting the peak of glucose rise after meal and improving long term glucose control.

Having knowledge on Glycemic Index can help you improve control on your blood glucose level. A low GI diet also provides other health benefits like reducing weight, improving cholesterol levels and even prevent certain cancers.

Glucose has a glycemic index of 100. A food is generally considered to have a high GI if it scores above 70. Foods with a GI of 55 or less are considered low GI foods and should be the main choices for people who are looking to lower their blood glucose.

Listed below are examples of different types of foods along with their GI score.

Low GI Foods (55 or less)
Roasted and salted peanuts	14
Low-fat yoghurt with sweetener	14
Cherries	22
Grapefruit	25
Pearl barley	25
Red lentils	26
Whole milk	27
Dried apricots	31
Butter beans	31
Fettucine pasta	32
Skimmed milk	32
Low-fat fruit yoghurt	33
Wholemeal spaghetti	37
Apples	38
Pears	38
Tomato soup, canned	38
Apple juice, unsweetened	40
Noodles	40
White spaghetti	41
All Bran	42
Chick peas, canned	42
Peaches	42
Porridge made with water	42
Lentil soup	44
Oranges	44
Macaroni	45
Green grapes	46
Orange juice	46
Peas	48
Baked beans in tomato sauce	48
Carrots, boiled	49
Milk chocolate	49
Kiwi fruit	52
Stoneground wholemeal bread	53
Crisps	54
Special K	54
Banana	55
Raw oatbran	55

Moderate GI Foods (56 to 69)
Muesli, non toasted	56
Boiled potatoes	56
Sultanas	56
Pitta bread	57
Basmati Rice	58
Honey	58
Digestive biscuit	59
Cheese and tomato pizza	60
Ice cream	61
New potatoes	62
Coca cola	63
Apricots, canned in syrup	64
Raisins	64
Shortbread biscuit	64
Couscous	64
Rye bread	65
Pineapple, fresh	66
Cantaloupe melon	67
Croissant	67
Shredded wheat	67
Mars bar	68
Ryvita	69
Crumpet, toasted	69
Weetabix	69
Wholemeal bread	69

High GI Foods (70 and above)
Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74
French fries	75
Coco Pops	77
Jelly beans	80
Rice cakes	82
Rice Krispies	82
Cornflakes	84
Jacket potato	85
Puffed wheat	89
Baguette	95
Parsnips, boiled	97
White rice, steamed	98
Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74