The World Health Organization recommends that all infants should be exclusively breastfed for around the first six months of life.
This advice is informed by high-quality evidence that tells us that breastmilk is the only food an infant will need for optimal growth and development during this time.
Continued breastfeeding, alongside the introduction of solid food, is also recommended up to 12 months of age. The continuation of breastfeeding should occur until the mother wishes to conclude.
There are many advantages to breastfeeding, including immunological (disease protection) and nutritional advantages for the child, but also disease prevention for the mother. Many women also report that they find the intimacy of breastfeeding important for bonding with their child.
Let’s look at these advantages in more detail.
Immunological advantages
Breastmilk is considered to be ‘live’. This means it’s constantly changing to ensure the best fit for your baby. Breastmilk composition changes during feeds, and as your child grows. It also responds to a mother’s environment to help to protect her infant from disease.
This is important because new infants are not well equipped to fight infections. In response to this, the first milk a mother produces (known as colostrum) is rich in disease-fighting antibodies (it’s also lower in sugar and fat, and higher in protein). This colostrum and the milk that follows is designed to build a newborn’s defence system to allow them to fight any infections that come their way.
This exposure to a mother’s milk means that breastfed babies are well-equipped to protect themselves and respond to infections causing coughs and colds (respiratory infections). They’re also less likely to suffer from bowel upsets.
Indeed, research tells us that exclusive breastfeeding for the first six months of life, regardless of the wealth of a country, would reduce the rates of diarrhoea by half and the rates of respiratory infections by one third.
Nutritional advantages
Breastmilk is considered to be ideally suited to the growth rate and nutritional requirements of the full-term infant.
While we generally advise that breastmilk contains adequate amounts of all the nutrients a growing child needs, including energy, protein, carbohydrate, fat and the micronutrients needed for normal growth, there are some situations where this may not be the case.
For example, as we’ve come to know more about the role of Vitamin D in many aspects of our health, we’ve had to acknowledge that some breastfed infants will be at risk of Vitamin D deficiency. Specifically, infants with naturally darker skin, those with a mother who is deficient in Vitamin D (or at high risk of becoming deficient), all preterm infants with a body weight less than 2.5kg, and infants who are breastfed over winter months, particularly in areas with low light exposure during the winter, are potentially at risk.
Guidelines in a number of countries now reflect this. While Australian guidelines do not recommend Vitamin D supplementation, other countries, including the US and the UK, have recommended the supplementation of Vitamin D to infants who are fully breastfed.
As we mentioned previously, the amount of these nutrients changes in breastmilk depending on a child’s age. The nutrients are also available in forms that are highly digestible, promote healthy growth and do not stress an infant’s kidneys.
There’s also evidence that breastfeeding may promote longer term health in children. In a recent review of the Australian Dietary Guidelines, the panel concluded that there was very good evidence (Grade A) to suggest that breastfeeding, when compared with infant formula feeding, was associated with a reduced risk of a child becoming obese across their lives.
While childhood overweight and obesity are the result of many factors working together, it’s important to acknowledge this potential additional benefit of breastfeeding. Preventing our children from becoming overweight or obese is vitally important for their long-term health.
Emotional advantages
Breastfeeding promotes a feeling of security in the infant and encourages a close relationship between mother and child. However, it should be stressed that formula-fed babies can also achieve effective bonding with their parents. Eye-to-eye contact at the time of formula feeding helps to create a bond between parent and baby.
Advantages for mothers
Breastfeeding appears to reduce the risk of women getting a number of diseases later in their lives. These include breast and ovarian cancer, diabetes and osteoporosis (weakened bones).
Source: Deakin University
Sunday, 19 November 2017
Sunday, 5 November 2017
ALCOHOL AND THE HUMAN LIVER
The need to drink responsibly
The liver can break down around 15ml of alcohol every hour, which is similar to the amount found in a can of beer (335ml). Drinking beyond this level stresses the liver and can result to damaged liver cells, which can cause liver scarring.
Scarring of the liver unfortunately accumulates over time, and there comes a point where there isn’t enough healthy liver tissue left to perform its essential functions. It is therefore not possible to drink heavily over years without damaging one’s liver; the question is rather how much damage can the liver sustain, until it can no longer support the body. Fortunately, early detection of signs of damage can help us make lifestyle changes necessary to stop the damage.
The liver can break down around 15ml of alcohol every hour, which is similar to the amount found in a can of beer (335ml). Drinking beyond this level stresses the liver and can result to damaged liver cells, which can cause liver scarring.
Scarring of the liver unfortunately accumulates over time, and there comes a point where there isn’t enough healthy liver tissue left to perform its essential functions. It is therefore not possible to drink heavily over years without damaging one’s liver; the question is rather how much damage can the liver sustain, until it can no longer support the body. Fortunately, early detection of signs of damage can help us make lifestyle changes necessary to stop the damage.
Friday, 1 September 2017
Are you getting enough B12?
There are very few reasons to take supplements, but getting enough of this vitamin may be one of the most important.
Vitamin B12 may not be high on your nutritional radar, yet it is essential to some of the body's most important functions, like forming red blood cells and maintaining nerve function. Doctors don't routinely test for vitamin B12 levels, so vitamin B12 deficiency can go unnoticed. But over time, such deficiency may cause anemia, nerve damage, and even problems with memory and reasoning. However, it's easy to avoid vitamin B12 deficiency, according to Stacey Nelson, manager of clinical outpatient nutrition at Harvard-affiliated Massachusetts General Hospital. "What's important is to recognize if you're at risk and take measures to avoid developing a deficiency," Nelson says.
How vitamin B12 works
Vitamin B12 is a water-soluble vitamin that is naturally found in animal products. Some fortified foods, dietary supplements, and medications contain a synthetic version of vitamin B12. When you eat meat, fish, eggs, or dairy products, vitamin B12 is released from protein by hydrochloric acid and enzymes in the stomach; synthetic vitamin B12 is already in this released (free) form. Free vitamin B12 then combines with intrinsic factor — a substance secreted by the stomach cells—which enables it to be absorbed from the small intestine.
Who needs more B12?
Most women get the recommended daily amount — 2.4 micrograms (mcg) for most adults, 2.6 mcg for pregnant women, and 2.8 mcg for women who are breastfeeding — in their diets. However, you are at increased risk of vitamin B12 deficiency if any of the following applies:
You're age 50 or older. With age, your stomach cells become less efficient and secrete less hydrochloric acid, which means you absorb less B12.
You have altered gastrointestinal function. People who have gastrointestinal disorders like celiac disease or Crohn's disease or who have undergone weight-loss surgery may secrete too little hydrochloric acid or -intrinsic factor.
You're a strict vegan. If you've given up all animal products, you should consider using fortified cereals or nutritional yeasts or taking a vitamin B12 supplement. It's especially important that pregnant vegan women who are planning to breastfeed exclusively talk to their medical team about getting adequate vitamin B12 for both themselves and their infants. Babies who don't get any vitamin B12 can develop a deficiency and may sustain permanent neurological damage.
You take certain medications. Two types of medications for ulcers and gastric reflux — proton-pump inhibitors, such as omeprazole (Prilosec) and lansoprazole (Prevacid), and H2 blockers like cimetidine (Tagamet), famotidine (Pepcid), and ranitidine (Zantac) — inhibit the release of stomach acid necessary to free dietary vitamin B12. There is some evidence that the diabetes drug metformin (Glucophage) may reduce vitamin B12 absorption when used for several years.
You have pernicious anemia. This autoimmune condition affects the stomach's ability to produce intrinsic factor, so you can't absorb vitamin B12 through your digestive system.
Symptoms of B12 deficiency
A vitamin B12 deficiency may go undiagnosed because many of the symptoms — fatigue, weakness, constipation, loss of appetite, and weight loss — mirror those of minor illnesses or chronic conditions, Nelson explains. Other symptoms of B12 deficiency, such as numbness and tingling in the hands and feet, are also common in people with diabetes and spinal stenosis. If you have some of those symptoms — especially if you have a low red blood cell count — you should talk to your doctor about further blood tests for vitamin B12.
Preventing B12 deficiency
If you're at risk for vitamin B12 deficiency, the following can provide some protection:
Supplements. Even the lowest doses in B12 supplements are many times the recommended dietary allowance. Doses up to 1,000 mcg, though unnecessary, probably aren't harmful.
Fortified foods. Many breakfast cereals, soy products, and yeasts are fortified with B12.
Fortified toothpaste. Sante toothpaste delivers vitamin B12 to the bloodstream through the mucous membranes lining the mouth.
Injections. If you have had weight-reduction surgery or have pernicious anemia, celiac disease, or Crohn's disease, B12 injections may be recommended.
Source: Harvard Women's Health Watch.
Sunday, 28 May 2017
The benefits of drinking enough water
(1) Stay slimmer with water
If you're trying to lose weight water increases metabolism and helps you feel full. Drinking
more water helps boost metabolism, especially if it is ice cold. Your body must work to
warm the water up thereby burning a few extra calories in the process.
It is advised you replace calories filled beverages with water and drink a glass before meals
to help you feel fuller.
(2) Water boosts your energy
If you're feeling drained and depleted take some water. Dehydration makes you feel tired.
The right amount of water will help your heart pump your blood, transport oxygen and
other essential nutrients to your cells
(3) Lower stress with water
About 70%-80% of your brain tissue is water. If you're thirsty or dehydrated, your body and
your mind are stressed. To keep your stress level down, keep a glass of water at your desk,
or carry a sports bottle and sip regularly.
(4) Build muscle tone with water
Drinking water helps prevent muscle cramping and lubricates joints in the body. When
you're well hydrated you can excise longer and stronger.
(5) Nourish your skin
Fine lines and wrinkles are deeper when dehydrated. Water is nature's own beauty cream.
Drinking water hydrates skin cells and plumps them up, making your face look younger.
Water also flushes out impurities and improves circulation and blood flow, helping your
skin glow.
(6) Stay regular with water
Along with fibre, water is important for good digestion. Water helps dissolve waste particles
and passes them smoothly through the digestive track. If you're dehydrated, your body
absorbs all the water, leaving your colon dry and making it more difficult to pass waste.
(7) Water reduces kidney stones
The rate of painful kidney stones is rising. One of the reasons being that people including
children aren't drinking enough water. Water dilutes the salt and minerals in your urine that
form the solid crystals known as kidney stones. Kidney stones can't form in diluted urine,
so reduce your risk with plenty of water.
(8) Are you drinking enough water?
No one can tell you exactly how much water you need. As with most things, this depends
on individual. Most healthy adults get enough to drink by letting their thirst guide them but
the extra amount you need depends on your size, level of activity, the weather, and your
general health. You may need more water if you exercise or sweat heavily.
In general, you should drink between half an ounce and an ounce of water for each pound
you weigh everyday. For example, if you weigh 150 pounds, that would be 75 - 150 ounces
(i.e, about 1.2 to 2.4 litres per day) of water a day. If you're living in a hot climate and
exercising a lot, you would be on the higher end of that range; if you're in a cooler climate
and mostly sedentary you need less.
(9) "8 by 8" Rule
You may have heard of the advice to drink eight 8-ounce glasses, which equals about
2-litres or half a gallon per day. This is the 8 by 8 Rule. Although the rule isn't supported by
hard evidence, it remains popular because it is easy to remember.
Thursday, 23 February 2017
What you need to know about Honey
1. Honey is made up of mostly sugar and water
Honey is made of mostly 95% to 99%sugar and water, but this sugar comprises mostly fructose and glucose, it also has some probiotic sugars that help maintain a healthy mix of bacteria in the gut. Most kinds of honey also have vitamins, minerals and enzymes that help with digestion in the body.
2. Natural-made honey are Bee vomit
Bees collect flower nectar and keep it in a special second stomach only to throw it up and pass it to another bee who does the same thing. Finally, it’s put in an area of the beehive called the honey comb. The bees flap their wings to cool it, and that makes water evaporate which helps it thickens.
3. Bees May need to visit about 2 million flowers to make 1 pound of honey
The 60,000 bees in a hive may fly as many as 55,000 miles in search of the right flowers. The kinds of flower determines the colour and flavour of the honey.
4. Honey may not help you fight pollen allergies
Honey has small amounts of pollen, so the theory that said eating it can teach your body not to react to it does not hold up. It may be because flower pollen (the kind most often in honey) doesn’t typically trigger allergies. The usual suspects are trees, grains and weeds.
5. Children younger than a year old shouldn’t have honey because it can cause an infection
Although rare, wild honey can have a kind of “sleeping” bacteria (clostridum botulinum) that cause a disease called botulism. A baby can’t digest honey quickly, and the bacteria can wake up and make a dangerous toxin in his intestine. Constipation is the first sign of infant botulism, other symptoms include weakness and trouble sucking or feeding. Don’t give your child honey, even a tiny bit until he’s at least 1 year old.
6. Honey may help your toddler’s cough
The American Academy of Paediatrics warns against giving over-the-counter cough syrup or cold medicines to children under 6years old but honey might be a good option for kids older than 1. Studies show that one and half teaspoon before bedtime may help you all get a better night sleep.
7. Honey can help heal a wound if you put it directly on it.
The ancient Greeks and Romans used honey to dress wounds and so did the Russians and Germans in world war 1. It seems to help prevent infections as well.
8. Honey is good for pink eye, athletes foot and diarrhoea.
It also can help with chest pain, fatigue and vertigo. Honey's is full of antioxidants that can eat up all the “free radicals” that can damage your cells and it’s an anti-inflammatory.
Use honey today and enjoy its benefit for healthy living.
Honey is made of mostly 95% to 99%sugar and water, but this sugar comprises mostly fructose and glucose, it also has some probiotic sugars that help maintain a healthy mix of bacteria in the gut. Most kinds of honey also have vitamins, minerals and enzymes that help with digestion in the body.
2. Natural-made honey are Bee vomit
Bees collect flower nectar and keep it in a special second stomach only to throw it up and pass it to another bee who does the same thing. Finally, it’s put in an area of the beehive called the honey comb. The bees flap their wings to cool it, and that makes water evaporate which helps it thickens.
3. Bees May need to visit about 2 million flowers to make 1 pound of honey
The 60,000 bees in a hive may fly as many as 55,000 miles in search of the right flowers. The kinds of flower determines the colour and flavour of the honey.
4. Honey may not help you fight pollen allergies
Honey has small amounts of pollen, so the theory that said eating it can teach your body not to react to it does not hold up. It may be because flower pollen (the kind most often in honey) doesn’t typically trigger allergies. The usual suspects are trees, grains and weeds.
5. Children younger than a year old shouldn’t have honey because it can cause an infection
Although rare, wild honey can have a kind of “sleeping” bacteria (clostridum botulinum) that cause a disease called botulism. A baby can’t digest honey quickly, and the bacteria can wake up and make a dangerous toxin in his intestine. Constipation is the first sign of infant botulism, other symptoms include weakness and trouble sucking or feeding. Don’t give your child honey, even a tiny bit until he’s at least 1 year old.
6. Honey may help your toddler’s cough
The American Academy of Paediatrics warns against giving over-the-counter cough syrup or cold medicines to children under 6years old but honey might be a good option for kids older than 1. Studies show that one and half teaspoon before bedtime may help you all get a better night sleep.
7. Honey can help heal a wound if you put it directly on it.
The ancient Greeks and Romans used honey to dress wounds and so did the Russians and Germans in world war 1. It seems to help prevent infections as well.
8. Honey is good for pink eye, athletes foot and diarrhoea.
It also can help with chest pain, fatigue and vertigo. Honey's is full of antioxidants that can eat up all the “free radicals” that can damage your cells and it’s an anti-inflammatory.
Use honey today and enjoy its benefit for healthy living.
Saturday, 19 November 2016
What you need to know about HPV vaccine
HPV vaccine: Who needs it, how it works
Who needs the HPV vaccine? How many doses? What about side effects? Get answers to these questions and more.
Most cervical cancers are associated with human papillomavirus (HPV), a sexually transmitted infection. Widespread immunization with the HPV vaccine could reduce the impact of cervical cancer worldwide. Here's what you need to know about the HPV vaccine.
What does the HPV vaccine do?
Various strains of HPV spread through sexual contact and are associated with most cases of cervical cancer. Three HPV vaccines have Food and Drug Administration (FDA) approval in the U.S. — Cervarix is for girls only, while Gardasil and Gardasil 9 can be used for both girls and boys. Gardasil 9 offers girls protection against more strains of HPV that can cause cervical cancer.
All three vaccines can prevent most cases of cervical cancer if given before a girl or woman is exposed to the virus. In addition, all three vaccines can prevent vaginal and vulvar cancer in women, and Gardasil and Gardasil 9 can prevent genital warts and anal cancer in women and men.
In theory, vaccinating boys against the types of HPV associated with cervical cancer might also help protect girls from the virus by possibly decreasing transmission. Certain types of HPV have also been linked to cancers in the mouth and throat, so the HPV vaccine likely offers some protection against these cancers, too.
Who is the HPV vaccine for and when should it be given?
The Centers for Disease Control and Prevention (CDC) recommends routine HPV vaccine for girls and boys ages 11 or 12, although some organizations recommend starting the vaccine as early as age 9 or 10. It's ideal for girls and boys to receive the vaccine before they have sexual contact and are exposed to HPV because once someone is infected with the virus, the vaccine might not be as effective or might not work at all.
Research has shown that receiving the vaccine at a young age isn't linked to an earlier start of sexual activity. Also, response to the vaccine is better at younger ages than it is at older ages.
In October 2016, the CDC updated the HPV vaccine schedule to recommend that all adolescents and teens ages 9 through 14 receive two doses of HPV vaccine at least six months apart, rather than the previously recommended three-dose schedule.
Teens and young adults who begin the vaccine series later, at ages 15 through 26, should continue to receive three doses of the vaccine.
Who should not get the HPV vaccine?
The HPV vaccine isn't recommended for pregnant women or people who are moderately or severely ill. Tell your doctor if you have any severe allergies, including an allergy to yeast or latex. Also, if you've had a life-threatening allergic reaction to any component of the vaccine or to a previous dose of the vaccine, you shouldn't get the vaccine.
Does the HPV vaccine offer benefits if you're already sexually active?
Yes. Even if you already have one strain of HPV, you could still benefit from the vaccine because it can protect you from other strains that you don't yet have. However, none of the vaccines can treat an existing HPV infection. The vaccines protect you only from specific strains of HPV you haven't been exposed to already.
Does the HPV vaccine carry any health risks or side effects?
Overall, the effects are usually mild. The most common side effects of HPV vaccines include soreness, swelling or redness at the injection site.
Sometimes dizziness or fainting occurs after the injection. Remaining seated for 15 minutes after the injection can reduce the risk of fainting. In addition, headache, nausea, vomiting, fatigue or weakness also may occur.
The CDC and the FDA continue to monitor the vaccines for unusual or severe problems.
Is the HPV vaccine required for school enrollment?
The HPV vaccine is part of the routine childhood vaccines schedule. Whether or not a vaccine becomes a school enrollment requirement is decided on a state-by-state basis.
Do women who've received the HPV vaccine still need to have Pap tests?
Yes. The HPV vaccine isn't intended to replace Pap tests. Routine screening for cervical cancer through regular Pap tests beginning at age 21 remains an essential part of a woman's preventive health care.
What can you do to protect yourself from cervical cancer if you're not in the recommended vaccine age group?
HPV spreads through sexual contact — oral, vaginal or anal. To protect yourself from HPV, use a condom every time you have sex. In addition, don't smoke. Smoking raises the risk of cervical cancer.
To detect cervical cancer in the earliest stages, see your health care provider for regular Pap tests beginning at age 21. Seek prompt medical attention if you notice any signs or symptoms of cervical cancer — vaginal bleeding after sex, between periods or after menopause, pelvic pain, or pain during sex.
Courtesy: Mayo Clinic
Who needs the HPV vaccine? How many doses? What about side effects? Get answers to these questions and more.
Most cervical cancers are associated with human papillomavirus (HPV), a sexually transmitted infection. Widespread immunization with the HPV vaccine could reduce the impact of cervical cancer worldwide. Here's what you need to know about the HPV vaccine.
What does the HPV vaccine do?
Various strains of HPV spread through sexual contact and are associated with most cases of cervical cancer. Three HPV vaccines have Food and Drug Administration (FDA) approval in the U.S. — Cervarix is for girls only, while Gardasil and Gardasil 9 can be used for both girls and boys. Gardasil 9 offers girls protection against more strains of HPV that can cause cervical cancer.
All three vaccines can prevent most cases of cervical cancer if given before a girl or woman is exposed to the virus. In addition, all three vaccines can prevent vaginal and vulvar cancer in women, and Gardasil and Gardasil 9 can prevent genital warts and anal cancer in women and men.
In theory, vaccinating boys against the types of HPV associated with cervical cancer might also help protect girls from the virus by possibly decreasing transmission. Certain types of HPV have also been linked to cancers in the mouth and throat, so the HPV vaccine likely offers some protection against these cancers, too.
Who is the HPV vaccine for and when should it be given?
The Centers for Disease Control and Prevention (CDC) recommends routine HPV vaccine for girls and boys ages 11 or 12, although some organizations recommend starting the vaccine as early as age 9 or 10. It's ideal for girls and boys to receive the vaccine before they have sexual contact and are exposed to HPV because once someone is infected with the virus, the vaccine might not be as effective or might not work at all.
Research has shown that receiving the vaccine at a young age isn't linked to an earlier start of sexual activity. Also, response to the vaccine is better at younger ages than it is at older ages.
In October 2016, the CDC updated the HPV vaccine schedule to recommend that all adolescents and teens ages 9 through 14 receive two doses of HPV vaccine at least six months apart, rather than the previously recommended three-dose schedule.
Teens and young adults who begin the vaccine series later, at ages 15 through 26, should continue to receive three doses of the vaccine.
Who should not get the HPV vaccine?
The HPV vaccine isn't recommended for pregnant women or people who are moderately or severely ill. Tell your doctor if you have any severe allergies, including an allergy to yeast or latex. Also, if you've had a life-threatening allergic reaction to any component of the vaccine or to a previous dose of the vaccine, you shouldn't get the vaccine.
Does the HPV vaccine offer benefits if you're already sexually active?
Yes. Even if you already have one strain of HPV, you could still benefit from the vaccine because it can protect you from other strains that you don't yet have. However, none of the vaccines can treat an existing HPV infection. The vaccines protect you only from specific strains of HPV you haven't been exposed to already.
Does the HPV vaccine carry any health risks or side effects?
Overall, the effects are usually mild. The most common side effects of HPV vaccines include soreness, swelling or redness at the injection site.
Sometimes dizziness or fainting occurs after the injection. Remaining seated for 15 minutes after the injection can reduce the risk of fainting. In addition, headache, nausea, vomiting, fatigue or weakness also may occur.
The CDC and the FDA continue to monitor the vaccines for unusual or severe problems.
Is the HPV vaccine required for school enrollment?
The HPV vaccine is part of the routine childhood vaccines schedule. Whether or not a vaccine becomes a school enrollment requirement is decided on a state-by-state basis.
Do women who've received the HPV vaccine still need to have Pap tests?
Yes. The HPV vaccine isn't intended to replace Pap tests. Routine screening for cervical cancer through regular Pap tests beginning at age 21 remains an essential part of a woman's preventive health care.
What can you do to protect yourself from cervical cancer if you're not in the recommended vaccine age group?
HPV spreads through sexual contact — oral, vaginal or anal. To protect yourself from HPV, use a condom every time you have sex. In addition, don't smoke. Smoking raises the risk of cervical cancer.
To detect cervical cancer in the earliest stages, see your health care provider for regular Pap tests beginning at age 21. Seek prompt medical attention if you notice any signs or symptoms of cervical cancer — vaginal bleeding after sex, between periods or after menopause, pelvic pain, or pain during sex.
Courtesy: Mayo Clinic
Monday, 24 October 2016
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