National Osteoporosis Awareness and Prevention Month

May is National Osteoporosis Awareness and Prevention Month. The National Osteoporosis Foundation (NOF) is the leading consumer and community-focused health organization dedicated to the prevention of osteoporosis and broken bones, the promotion of strong bones for life and the reduction of human suffering through programs of public and clinician awareness, education, advocacy, and research.

The drastic consequence of osteoporosis is visible in the lives of the millions of sufferers worldwide. Researchers today know a lot about how you can protect your bones throughout your life. Getting enough calcium, vitamin D, and regular exercise is important for your bones.

Feed Your Bones Today

Fact and Fiction about Osteoporosis



What You Need To Know About Milk



Nutrition and Health: Osteoporosis

by The Dairy and Nutrition Council of Indiana and Indiana Dairy Farmers

You’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood. But it shouldn’t stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.

National Mental Health Month The Relationship Between Nutrition and Depression

Understanding Nutrition, Depression and Mental Illnesses,   T. S. Sathyanarayana Rao, M. R. Asha,1 B. N. Ramesh,2 and K. S. Jagannatha Rao2 (To review the entire article, click the following link.)

Nutrition and food patterns play a key role in the onset, severity, and duration of depression. These may include poor appetite, binge eating, overeating, anorexia, skipping meals, and a desire for sweet foods. Nutritional neuroscience is an emerging discipline shedding light on the fact that nutritional factors are intertwined with human cognition, behavior, and emotions. 

The dietary intake pattern of the different populations throughout the world reflects they are often deficient in many nutrients, such as essential vitamins, minerals, and omega-3 fatty acids. Studies have indicated that daily supplements of vital nutrients are often effective in reducing patients' symptoms. Supplements containing amino acids have also been found to reduce symptoms, as they are converted to neurotransmitters which in turn alleviate depression and other mental health problems. When we take a close look at the diet of depressed people, an interesting observation is that their nutrition is far from adequate. They make poor food choices and selecting foods that might actually contribute to depression

The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters. Accumulating evidence from demographic studies indicates a link between high fish consumption and low incidence of mental disorders; this lower incidence rate being the direct result of omega–3 fatty acid intake. The majority of Asian diets are usually also lacking in fruits and vegetables, which further leads to mineral and vitamin deficiencies.

Carbohydrates have been found to affect mood and behavior. Eating a meal rich in carbohydrates activates the release of insulin in the body. Insulin helps let blood sugar into cells where it can be used for energy and the production of tryptophan to the brain. Consumption of diets low in carbohydrates tends to generate depression due to the lack of production of serotonin and tryptophan.

Protein intake affects brain functioning and mental health. Many of the neurotransmitters in the brain are made from amino acids. If there is a lack of amino acids, this can associate with low mood and aggression in patients. The excessive buildup of the amino acids phenylalanine may lead to brain damage and mental retardation this disease is called phenylketonuria.

As more resource is collected the relationship between nutrition and depression are unquestionably linked. Mood improvement has been associated with improved vitamin B2 and B6 status. Thiamine is linked to cognitive performance particularly in the older population. Clinical trials have indicated Vitamin B12 may delay the onset of signs of dementia. 

A study observing patients with depression and low blood folate levels has identified a strong predisposing factor of poor outcome with antidepressant therapy. It is not clear yet whether poor nutrition, as a symptom of depression, causes folate deficiency or primary folate deficiency produces depression and its symptoms.

Another relationship between diet and depression involves old age. Related factors include unintentional weight loss; often linked to increased morbidity and premature death; a reduction in taste and smell, poor dentition, the use of medications that may depress the appetite. 

Resources
Mental Health America 500 Montgomery Street, Suite 820 Alexandria, VA. 22314 Phone (703) 684.7722

Call the 24-hour, toll-free confidential National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or go to www.suicidepreventionlifeline.org

National Animal Disaster Preparedness Day

Build a Pet Survival Kit


Food. At least a 3 day supply in an airtight, waterproof container.

Water. At least 3 days of water specifically for your pets.

Medicines and medical records.

Important documents. Registration information, adoption papers, and vaccination documents. Talk to your veterinarian about microchipping and enrolling your pet in a recovery database.

First aid kit. Cotton bandage rolls, bandage tape, and scissors; antibiotic ointment; flea and tick prevention; latex gloves, isopropyl alcohol, and saline solution. Including a pet first aid reference book.

Collar or harness with ID tag, rabies tag, and a leash.

Crate or pet carrier. The carrier should be large enough for your pet to stand, turn around and lie down.

Sanitation. Pet litter and litter box if appropriate, newspapers, paper towels, plastic trash bags, and household chlorine bleach.

A picture of you and your pet together.

National Salsa Month - Spice Up Your Health with Salsa

Salsa is a sauce typical of Mexican cuisine. It is also known as salsa fresca, hot salsa, or salsa picante. Salsa is often tomato-based and includes ingredients such as onions, chilies, and herbs. It is typically spicy, ranging from mild to extremely hot. It is used as dips.

Spice Up Your Health with Salsa

1.  A good source of Vitamin C. Salsa is traditionally made with Vitamin C rich foods such as tomatoes, onion, jalapenos, and lime juice. Vitamin C is important for collagen production, protecting against cell damage, boosting the immune system, fighting infections, and preventing gum disease. 

2.  Promotes a Healthy Heart. As a plant-based food, it's naturally low in cholesterol. Salsa is also an excellent source of potassium, which helps to reduce blood pressure and regulate fluid balance. To get the maximum nutritional benefit, it is best to eat fresh salsa instead of canned alternatives, which can be very high in sodium.

3.  Contains Cancer-Fighting Properties. Most salsas are made with tomatoes and onions - two foods rich in anti-cancer fighting phytochemicals. Tomatoes are an excellent source of lycopene, an antioxidant linked to a decreased risk of prostate, urinary, intestinal and some stomach cancers. Onions are a good source of quercetin another, anti-inflammatory antioxidant. The combination of these ingredients makes salsa a powerful cancer-fighting food!

4. Low in Calories. Salsa is a waist watcher favorite topping. Not only is it low in calories, but it's sure to add flavor and spice to whatever you desire. Two tablespoons of salsa contain less than 15 calories and can be enjoyed liberally on anything from salad to eggs to chicken, and even beans. The possibilities are endless! 

Different Ways to Enjoy Salsa

• Salsa can be made year-round with a variety of fresh fruits or vegetables.

• Turn your abundance of tomatoes into homemade salsa and use your own canning process. 

• Add salsa to eggs or mix in a morning burrito.

• Transform avocado toast into a spiced up version by adding salsa

• Reduce calorie intake by replacing traditional salad dressing or creamy sauces with salsa.

• Spice up dinner by adding salsa to your favorite chicken or fish entrees.

• Add lemon, orange or pineapple juice to a fresh salsa recipe to keep f resh. 

• To maximize the taste and flavor profile, cover and refrigerate for at least one hour before serving.

• Serve safely by not letting the salsa sit at room temperature for more than two hours. And, avoid adding fresh salsa to dip or salsa that has been sitting out.

• Fresh salsa is best if used within three to four days.

• Have fun with your salsa creations! There is no right or wrong way to make salsa, it’s all about mixing fresh ingredients, herbs, and spices and sharing with others

Olive and Tomato Salsa 

by Mary Claire Britton Cooking Light  

Resources
1. Salsa, Wikipedia®
2. 40+ Fresh Ways to Update Homemade Salsa, CookingLight