Tuesday, September 6, 2011

Mom's diet may influence baby's sex, study says

Mothers-to-be who eat better deliver more boys — but critics aren't so sure


In the quest to select a baby’s sex, success could depend on breakfast cereal and better nutrition, according to a new study that may offer some women another reason to eat their Wheaties.
Mothers-to-be who skip breakfast and eat less are more likely to give birth to girls, while moms who consume more calories and a wider range of nutrients  — including, specifically, those from breakfast cereal — are more likely to deliver sons.
That’s according to new research by British scientists that provides what they say is the first-ever evidence that a mother’s diet at conception may determine her baby’s sex.
Researchers from the universities of Exeter and Oxford in England asked 740 first-time moms in the United Kingdom to keep food diaries before and during early pregnancy. The women didn’t know the sex of their babies, but when researchers reviewed their food plans, they found that moms who consumed more calories of higher quality before conceiving were about 24 percent more likely to give birth to boys than moms who ate less.
“The overall sex ratio in our population was close to 50:50, but individual mothers had a greater chance of bearing male offspring if their nutrient intake was high prior to conception,” wrote Fiona Mathews, the study’s lead author and a research fellow at the University of Exeter. “The consumption of breakfast cereal was also strongly associated with having a male infant.”
Fifty-six percent of women in the group with the highest energy intake gave birth to boys, compared to 45 percent in the group with the lowest energy consumption, according to the study.
Mothers of boys consumed an average of 2,413 calories a day before conception and higher amounts of foods containing potassium, calcium and vitamins C, E and B12, the researchers said. Women who had girls logged 2,283 calories a day and less protein, vitamins and minerals.

Odds of having a boy were much higher for women who ate at least one bowl of breakfast cereal a day compared to women who ate less than one bowl a week, the study said. Breakfast cereals are usually fortified by vitamins and minerals.
Critics wary of claims Critics, however, said the new research contradicts basic facts of human genetics. A father’s sperm determines a child’s sex, and there’s no evidence that maternal nutrition has anything to do with it, said Dr. Paul Magarelli, vice president of the Pacific Coast Reproductive Society.


“A correlation does not make the truth,” said Magarelli, who is also director of the Reproductive Medicine and Fertility Center in Colorado Springs, Colo. “I think it’s a spurious correlation, that’s all I can say.”
The British scientists said that although fathers do determine sex, their research indicates that mothers’ may be able to favor the development of one sex over another, perhaps in the way that high-glucose environments in in-vitro fertilization appear to favor male embryos and inhibit female embryos.

The research is also supported by an evolutionary drive to produce more offspring in times of plenty. In many animals — including horses, cows and some species of deer — more males are produced when a mother has more resources, the scientists noted.
Skipping breakfast, for instance, extends overnight fasting and depresses glucose levels which could be interpreted by the body as a poor environment, researchers said.
Their argument deserves further study, said Dr. Tarun Jain, an assistant professor of reproductive endocrinology at the University of Illinois at Chicago. Jain said his initial response to the study topic was skeptical, but that it changed after he read a draft of the report to be published Wednesday in the Proceedings of the Royal Society B: Biological Sciences, a British journal.
“It’s not showing far and away that if women eat a certain diet they’ll have a boy or a girl, but it certainly is giving us some information,” Jain said. “Could there be dietary factors that influence conception?”
Diet trends may explain fewer boys In addition to suggesting that breakfast cereal may produce more boys, the researchers said that nutrition and diet trends may account for an incremental decline in male births in developing nations. Over the last 40 years, births of boys have also dropped by about 1 per 1000 births annually in the United States, the U.K. and Canada, they said.
At the same time, many young women in those developed nations have begun skipping breakfast and eating poorer-quality diets.
“This research may help explain why, in developed countries, where many young women choose to have low-calorie diets, the proportion of boys born is falling,” Mathews said.
That's counter to the trend in countries such as India, Vietnam and China, where births of boys now outpace girls because parents selective sex techniques, including abortion, to obtain highly prized sons.

The new study may influence mothers to try to use nutrition to select sex, which worries ethicists such as Nigel Cameron, president of the Institute on Biotechnology and the Human Future at the Chicago-Kent College of Law at the Illinois Institute of Technology.
"It adds to the manipulative tool box whose purpose is designer babies," said Cameron, adding: "We need a lot more social debate about the fact that children should be received as-is."
Whether the research deserves further study or not, at least one mother said it supports teachings women in her family have followed for generations.
If a woman wants to conceive a boy, everyone knows she should eat more meat and other high-protein foods, as well as foods rich in potassium, vitamins and salt, said Jessica McCurdy Crooks, a freelance writer and records manager who divides her time between Jamaica and Florida.
When Crooks, 43, decided to become pregnant, she adapted her vegetarian diet to include more beans, peas and salty foods in hopes of conceiving her son, Jalen, now 3.
“I ended up having a soft spot for boys,” said Crooks, who raised four brothers. “And I had a boy."

By JoNel Aleccia Health writer

Sunday, September 4, 2011

Got Pregnancy? Get Exercise

The right kinds of exercise are key to staying fit, healthy,
and happy during your pregnancy



Now that you're expecting, a healthy exercise program should land high on your list of priorities, right next to the prenatal vitamins and full nights of sleep.
Why? For starters, you'll feel more upbeat and energetic. You'll also maintain cardiovascular health, just as a nonpregnant woman would, says Raul Artal, MD, professor and chair of the obstetrics, gynecology, and women's health department at Saint Louis University School of Medicine and principal author of the guidelines for exercise during pregnancy published by the American College of Obstetricians and Gynecologists (ACOG).
Just as important, he says, staying physically active while pregnant helps prevent too much weight gain and lowers the risk of gestational diabetes and preeclampsia (high blood pressure that can happen during pregnancy). And here's some really welcome news: The benefits might extend to the delivery room, according to Artal. "We know that women who are physically fit can push the baby out much easier."
Pregnancy Exercise Precautions
However, exercise may be unsafe under certain conditions, Artal says, including risk for preterm labor, severe anemia, heart problems, or poorly controlled diabetes. Not all medical problems rule out physical activity, but a pregnant woman may need to exercise under close medical supervision. Ask your doctor to be sure, and if you get the OK, you can walk, swim, work out with light weights, stretch, and do other safe sports. Just don't overdo it. You'll need to take some new precautions, such as building more breaks into your workouts. But exercise is a wise move for you and your baby. 
If you didn't exercise before pregnancy, you can start now. 
If you exercised regularly before pregnancy, you probably don't need to stop. And if you didn't exercise, you can start now -- carefully -- provided you have your doctor's blessing. "For people who are not used to exercising, go very slowly," says Jill Maura Rabin, MD, an associate professor of obstetrics and gynecology at Hofstra-North Shore LIJ School of Medicine in Hempstead, N.Y. In other words, now is not the time to take up long-distance running. 
Rather, walking offers a great way to ease into exercise, Artal says. "I tell my patients, engage in at least 30 minutes of moderate to brisk walking." That's an ideal target: half an hour of physical activity every day, he says.  
Work out to get the benefits, but don't push yourself too hard. 
Getting your heart rate up is healthy, according to ACOG, as long as you can talk normally while exercising. Aerobic exercise strengthens your heart and lungs. If your doctor says it's OK, enroll in a low-impact or water aerobics class specially designed for pregnant women. Or try riding a stationary bike. 
But don't overexert yourself, Rabin says. She advises pregnant women to take a break about every 20 minutes when they're working out or playing a sport. Most pregnant women can exercise without problems, but it's important to know when to stop and call the doctor. If you have shortness of breath before exertion, dizziness, severe headache, chest pain, muscle weakness, signs of preterm labor (such as contractions or lower abdominal cramping), vaginal bleeding, decreased fetal movement, or amniotic fluid leakage, Artal says, "these are warning signs to terminate exercise." 


There's a pregnancy hormone called "relaxin," and it does exactly what its name implies: It relaxes your pelvic ligaments so you can give birth more easily.  Thank goodness for relaxin, but be aware that it also makes your joints less stable. It's smart to avoid jerky, bouncy, or high-impact movements, such as jumping or leaping, as well as making quick shifts in direction. "You want to be sure you're not overstressing and causing injury and tearing of tendons and ligaments in the joints," Rabin says. 
Some sports are best left for later. Try scuba diving after the baby comes.
Forget about downhill skiing, scuba diving, or contact sports, such as ice hockey, soccer, and basketball, according to ACOG. Sometimes, a pregnant woman can find a better alternative, such as cross-country skiing (although there's still a risk of falling, so be extra careful). But overall, it's crucial to avoid hard falls, altitude sickness, large amounts of underwater pressure, or any trauma to the abdomen. "It suddenly becomes a matter of judgment," Artal says. "Do you want to expose yourself to the risk of getting injured?"
So save the high-intensity activities for a later day. You can always pick up your sport again -- and teach Junior to ski down a bunny hill or kick a game-winning goal.

By
WebMD Feature
Reviewed by Louise Chang, MD

Saturday, September 3, 2011

Would you know skin cancer if you saw it

Skin cancer is sneaky, and not because it doesn't give fair warning. An early -- and curable -- cancer can usually be spotted, but often you never see it (it's hiding on the back of your upper thigh), or you dismiss it as just another freckle. Sure, you've heard the "changing color, ragged edges" litany many times, but do you know exactly what that looks like on your own skin?

Time for some show-and-tell. Now -- when you're still wearing your shorts and flip-flops and showing more skin than usual -- is the perfect time to see whether you can spot 
 Skin Cancer






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Thursday, September 1, 2011

Natural Skin Care

5 Tips for Natural Skin Care

Tip 1: Give Yourself a Dry Brush Exfoliation
A dry brush exfoliation can be done in the morning before you shower. It eliminates dead skin cells and allows the skin to detox (skin is the largest organ of elimination). Dry brush exfoliation also improves lymph and blood circulation and decreases puffiness. An added benefit is that the gentle pressure is calming to the nervous system. To give yourself a dry brush exfoliation, you'll need a soft, natural bristle brush.

    * How to Give Yourself a Dry Brush Exfoliation

Tip 2: Rev Up Your Digestion
In alternative medicine, good skin is a reflection of a good digestive system. People with skin disorders such as acne, rosacea, and psoriasis often suffer from constipation, imbalanced "good" vs. "bad" bacteria, leaky gut, and other digestive conditions. The two most common sluggish digestion culprits are:

    * Culprit #1: Not Enough Water Water bathes cells and eliminates waste products, preventing constipation. 5 Ways to Boost Your Water Intake

    * Culprit #2: Not Enough Fiber Most people lack fiber in their diets - the average person eats only 12 g of fiber a day. In 2002, the National Academy of Sciences Food and Nutrition Board established recommended fiber intakes. For men aged 19-50 years, 38 g fiber is recommended, and for men over 50, 31 g fiber is recommended. For women aged 19 to 50 years, 25 g fiber is recommended, and for women over 50, 21 g fiber is recommended.

      Some suggestions:
         1. Add Whole Grains - Choose whole grain products over refined. Have brown rice instead of white or make your own 50:50 combination.
         2. An Apple a Day - Have an apple, skin on, as a snack.
         3. Eat Cauliflower - Try this delicious Roasted Cauliflower recipe!
         4. High-fiber snacks - Snack on nuts, seeds, and dried fruit, such as dates, figs, and prunes.
         5. Try a "Prune Power" Smoothie - Prunes are a great source of fiber. Start your day with this tasty Prune Power smoothie.
         6. Eat Beans and Legumes - Open a can of your favorite beans or legumes. Rinse them well and add them to your meal.
         7. Ground Flaxseeds - For any easy fiber boost, sprinkle ground flaxseeds (available at health food stores) on rice, salads, oatmeal, or any other meal. Store flaxseeds in the fridge.

Tip 3: Invigorate Sluggish Circulation
Do you sit at your desk for hours, only getting up to go to the bathroom? One of the best things you can do for your skin, stress level, and overall health is to get moving! Inactivity may affect skin and promote bloating and puffiness, acne, cellulite, and loss of muscle tone. You'll learn more about exercise in Step 9 of the Wellness Makeover. Here are some quick suggestions:

    * Take a quick break to go outside and walk around the block.
    * Book a massage therapy appointment.
    * Close your door and stretch.
    * Go to the gym.
    * Start each morning by stretching.
    * Get a skipping rope.

Tip #4: Avoid Excess Sugar
Most people do not realize this but excess sugar is considered one of the main causes of premature aging. The more sugar we eat, the more sugar we have entering our bloodstream. Over time, this can result in a process known as glycation, which is when a glucose (sugar) molecule damages a protein molecule by sticking to it. The new molecules formed are called advanced glycation end-products, or AGEs. AGEs damage collagen in skin, cartilage, and ligaments and promote a loss of elasticity. Wrinkles form and skin begins to sag.

    * Try This - It may seem impossible to reduce your sugar intake, but it can be done! A gradual approach works best. In the next week, choose one thing you're going to do to decrease the amount of sugar you consume. For example, start by cutting the amount of sugar in your daily coffee or tea by half. Every week, find another way you can decrease your sugar intake. Pretty soon, you'll be surprised at how far you've come!

Tip #5: Eat Some Good Fats
Essential fatty acids are simply fats your body cannot live without. They are needed to make cell membranes, hormones, and other body chemicals. Essential fats are thought to keep your heart healthy, fight inflammation, and possibly prevent cancer. They are also particularly important to people with inflammatory conditions such as eczema and acne, and also for people with dry skin. People with essential fat deficiency sometimes notice bumps on the backs of their arms. Here are my suggestions on getting more essential fats:

    * Flaxseed and walnut oil - Use flaxeed oil or walnut oil with balsamic vinegar as a salad dressing. Be sure to keep these oils refrigerated. They should not be heated or used for cooking.
    * Cold water fish - Sardines are a good source of essential fats. Salmon is another good source, however these salmon accumulate toxic polychlorinated biphenyls (otherwise known as PCBs) in their body fat during the 95 percent of their lives they spend at sea.
    * Supplements - Consider fish oil supplements.

Wednesday, August 31, 2011

Running Stairs WorkoutTechnique

Running Stairs Technique


  • Step on every other step. I’ve found that it’s best to run stairs by skipping every other step. This manner of running ensures proper stride frequency and speed of running
  • Use your whole body. running and climbing are whole-body movements. Engage all your muscles – not just the legs.
  • Use the quads. Climb stairs by pushing with your thighs. Make sure not to completely extend your legs – this puts too much strain on your knees. Instead, run by keeping your legs semi-flexed throughout.
  • The role of the posterior chain. The muscles of the back of your legs – calves, hamstrings (back of your thighs) and glutes (your butt) are responsible for most of the movement that occurs in running and jumping. Don’t make the mistake to push through your knees only. Instead, try to use your posterior chain and extend your hips. Here is a post I wrote on this subject: Glute Activation.
  • Run on your toes. Just a quick note here – when running try to step on your toes or more specifically the place between your toes and your mid foot. That’s how all animals run – they step on their paws and on NOT their heels.
  • Use your arms. Make sure to use your arms to help you with the movement. Keep your elbows in, shoulders down (not shrugged) and your arms semi-flexed (like a sprinter).

Progressive Overload

  • Climb more stairs. The simplest way to increase the difficulty is to climb more storeys.
  • Run more rounds. A better option is, instead of climbing more storeys, to increase the number of times you climb the stairs.
  • Climb faster. Still better is to increase your speed. This will not give you more fat loss benefits, but will improve your conditioning level.
  • Climb slow but with a backpack. Another option – for hardcore guys or gals only – is to climb slowly but with a weighted vest or backpack on.

Stair Climbing Action Plan

  • Start small. Don’t rush it. Start with onle a few stairways and gradually increase your speed.
  • Increase difficulty once you get fitter. You will soon adapt and climbing the stairs will get easier. At this point increase the difficulty so that you continue getting fitter.
  • Add climbing stairs to your daily routine. I like to focus my training around my life and not the other way around. So evening when I get back from walking my Lab Lucky we sometimes go for a sprint up the building stairway. I don’t think he appreciates having to climb a nine storey building LOL.