Yoga, Challenges Of Food Allergies

Bob Crowther comments on food allergens and identifies some resources to adress your inquiries.

The foods we consume to fuel our bodies also my contribute to an allergic reaction (an immune response) that can be deadly. 

National awareness and discussion of food allergies among children and adults in medical journals and newspaper/magazine articles have grown. 

Contrary to public perceptions, medical specialists report a lower incidence of food allergies for both age groups but acknowledge accurate figures are difficult to establish.

Research investigators emphasize the importance to distinguish between food allergy and food intolerance.

Food allergy involves an immune (antibody response) while food intolerance reflects the absence of a protein (enzyme) needed for a chemical reaction (think: absence of lactase to break down milk sugar, lactose). 

Food allergies are thought to originate in the following manner:

• with a first exposure to a food allergen, our bodies makes antibodies that become attached to white blood cells (mast and basophils)

• with a second exposure, the food allergen binds to an immunoglobulin antibody (IgE) on these cells and they release chemicals (for example, mast cells release histamines)

Allergy specialists have noted that skin prick tests and blood analysis for antibodies often lead to a misdiagnosis and artificially inflated food allergy numbers in both children and adults.

They note that having food antibodies does not equate with having a food allergy - contributing to an inaccurate diagnosis.

Several years ago the National Institutes of Health (NIH) division [National Institute of Allergy and Infectious Diseases] published national food allergy guidelines for the public that addresses terminology, diagnosis and treatments.  

Learn About Food Allergies
Protect Yourself

Major food allergies include the following: milk, egg, peanut, tree nuts (almonds, cashews, pecans, walnuts), soy, wheat, fish (salmon), nuts and shellfish (crab, lobster, shrimp). 

Along with decreased blood pressure, documented food allergy symptoms frequently involve different tissues and organs:

•  skin (hives, eczema, itching)
•  lung (difficulty breathing)
•  nose (congested, running)
•  gastrointestional (trouble swallowing, abdominal pains, vomiting, diarrhea) 

NIH investigators have reported a new chronic disease involving inflammation of the esophagus, oral allergy syndrome (reactions to raw vegetables) and exercise-induced food allergies.

While initial reactions to foods allergies are not accurate to predict future responses, dangers can be real when anaphylaxis occurs: chemicals from the immune system can lower blood pressure and block normal breathing within seconds to minutes or longer that can result in death.

Epinephrine injections into thigh muscle using an Epi-Pen (in its various forms) is often prescribed for emergency conditions of anaphylaxis for children and adults.

Do not avoid food allergy symptoms. 

Take the advice of medical and allergy specialists.

Consult with your doctor and learn what procedures are appropriate for your specific situation (possibly including an oral food challenge under double blind conditions - when neither the doctor or patient knows what is being consumed).

#Antibodies to Food Allergens #National Food Allergy Guidelines #Yoga And Nutrition

Yoga, High Blood Pressure & Nutrition

Bob Crowther shares some information relating high blood pressure and nutrition choices (DASH).

A major risk factor associated with cardiovascular disease is high blood pressure (hypertension) - the subject of The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure [National Institutes of Health]. 

The incidence of high blood pressure in the United States has become a national concern as approximately one third of adults have elevated blood pressure levels. 

Be Proactive ! Ask Your Doctor Questions

The biology of arterial blood pressure control is complex; simplified:

•  it involves communication between the brain (specific area of the medulla) and specialized nerves known as baro (pressure) receptors in the aortic arch and carotid sinus - with an ability to adjust the heart rate and strength of muscle contraction and the diameter of the blood vessels

• it is influenced by other regions of the brain (hypothalmus and pituitary, hormone release) and the kidneys (adjusting water content of urine) 

A measurement of blood pressure in the arteries of less than 120/80 mm Hg (millimeters of mercury) is considered normal and healthy. 

Systolic (120) refers to arterial pressure when the heart contracts; diastolic (80) to arterial pressure when the heart relaxes.

The American Heart Association recognizes ranges of systolic/diastolic measurements that warrant medical attention:

• Prehypertension, 120-139/80-89  
• High Blood Pressure (Stage 1), 140-159/90-99
• High Blood Pressure (Stage 2), over 160/100
• Emergency Care Crisis, over 180/110

Factors that contribute to high blood pressure are age, genetics, sedentary lifestyles, being overweight, obesity, stress, salt and alcohol along with chronic kidney disease and abnormal adrenal and thyroid functions.

Blood pressure will change depending on position, temperature, exercise, stress and drugs among other conditions. 

Atherosclerosis (hardening of arteries, loss of blood vessel elasticity) occurs with age. 

Clinical symptoms of high blood pressure include chest pains and a heart attack; regular measurement of blood pressure is recommended by the American Medical Association. 

Diuretics and a large selection of medications are often prescribed for patients diagnosed with high blood pressure but drug use is not the only option available.

DASH

The medical community promotes a change in nutrition choices for those diagnosed with high blood pressure - referred to as DASH (= Dietary Aproaches To Stop Hypertension) - to consume fruits and vegetables along with low fat dairy products while reducing overall salt consumption. 

The American Society of Hypertension recommends exercise to complement nutritional changes to lower blood pressure levels. 

Contact 

Bob Crowther

774-272-5760

bob@bobcrowther.com

Walking and yoga (gentle asanas and meditation) are two types of safe activities that Bob has encouraged clients with high blood pressure to pursue. 

The Harvard Medical School Health Publication recommends 'moderate intensity' exercise that promotes taking 100 steps/minute.

Before any type of aerobic physical activity is begun, consult your doctor.

Learn more about what steps you can take to maintain normal blood pressure ranges and to reduce elevated blood pressure values.

Be comfortable asking questions and receiving answers you can understand. 

Find out which combination of treatment (s) would be best for you: medications, nutrition and/or exercise.

 # DASH #Exercise #High Blood Pressure #Hypertension # Yoga With Bob Crowther

Yoga, Issues With Statins

Bob Crowther considers the recently announced new cholesterol guidelines, use of statins, and some questions raised about this class of medications. 

National news coverage has alerted the pubic and raised many questions about the use of statins to lower the risks of a heart attack and stroke.

This public media coverage occurred following the recent announcement of new cholesterol guidelines by the American Heart Association and the American College of Cardiology.

Individual/family genetics, a sedentary lifestyle, diabetes, increased blood pressure, unhealthy weight (obesity), smoking and peripheral artery disease are among the health risk factors - along with cholesterol - that cardiologists use to prescribe statins for patients.

Controversy within the medical community resulted from reported claims that the current calculator - part of the new guidelines - may be flawed and overestimated the risk factors of healthy individuals: statins would be recommended for millions not needing them.

This revelation has generated considerable commentary about statins including conflict of interest and absence of controlled clinical trails. 

Opinions published in the New York Times this past week document a wide range of both cautionary and critical views about statins that are worth reading. 

These brief articles have generated public commentary also of interest.  

For many years statins were recommended by cardiologists to help reduce cholesterol levels (LDL) below specific numbers - with the recent announcement, no longer would the focus be on specific cholesterol values.

Americaan Heart Association

Under the new guidelines, statins would be warranted for individuals that had experienced a heart attack and for those (ages 40 -75) with diabetes and a designated risk of 7.5% or higher.

This number would be compiled using the calculator from personal and medical data to assess future cardiovascular events including a heart attack and stroke over the next decade.

Statins, including Crestor, Lipitor and Zocir, are medications used alone or with other drugs to interfere with the synthesis of cholesterol. 

Other benefits may include anti-inflammatory properties, lowering blood pressure and reducing blood clot formation.

Muscle and joint issues, nausea and constipation are among the more common and less serious statin side effects. 

Significantly, the Mayo Clinic recognizes that statins also can contribute to serious negative side effects as well: 

• severe muscle pain, muscle injury
• liver damage
• higher blood sugar levels / diabetes 
• neurological including memory loss/ confusion (among others) 

Contact

Bob Crowther

774-272-5760

bob@bobcrowther.com

An alternative option for many individuals would entail modifying their lifestyles: to become more physically active (consider yoga), making informed nutrition decisions, to reduce overall daily stress and getting rest. 

Women and men are encouraged to speak with their doctors (primary care and heart specialists) and to ask questions about what is best for them that may include the following:

• clarify if you are among those with high health risk factors to suffer a heart attack or stroke

• inquire about whether lifestyle changes alone can lower your health risk factors and discuss available options if statin use results in serious side effects including adversely interacting with other medications. 

Become Proactive. 

 Learn more about cholesterol, stations  to help you to make informed and safe decisions.

 #Cardiovascular Diseases #Cholesterol #Statins #Yoga And Nutrition 

Yoga, Medical Specialists Advice

Bob Crowther, a yoga enthusiast, instructor in his 60's, shares the recommendations of The American Association of Orthopedic Surgeons to prevent yoga injuries. 

Those contemplating doing yoga as a safe form of exercise are encouraged to learn about available options and potential benefits.

All age groups (especially Boomers and Seniors) should be aware of the different types of yoga, what they entail and which ones may be appropriate given specific physical limitations (including medical conditions, injuries and pain).

During 2013 the national yoga community has been presented with publications focused on yoga injuries requiring medical attention including consultations with orthopedic specialists.

The American Association of Orthopedic Surgeons (AAOS) has been open to yoga activities done in moderation and with caution to prevent injuries.

 Prevent
Yoga Injuries

The AAOS has suggested a number of safety considerations for all ages that include the following (along with my comments):

• obtain guidance from qualified yoga instructor and inquire about their experiences - find someone you feel comfortable with and get a sense of their philosophy / manner of instruction

• discuss any current injuries, pain and/or medical conditions with a prospective instructor - some types of movements may be inappropriate and should be either modified or simply avoided

• educate yourself about the different types of yoga - there are many forms that require abilities well beyond the novice: this is especially relevant to Boomers and Seniors - props to help beginners are used extensively with the Iyengar method

• understand that different levels of strength, balance and flexibility may be required for some schools of yoga - nutrition concerns need to be addressed along with adequate rest 

• yoga practices exist that focus more on meditation and breathing than on whole body physical activities

• engage in gentle body movements gradually to warm up muscles, tendons and ligaments: this is critical to work the joints - likewise, be sure to drink water to keep hydrated: fluids will help you move with greater facility

• only engage in postures movements suited to your abilities and set aside the ego [you are not in a competition with fellow students]

• listen to your body and move within your comfort level - you need to be compassionate to yourself

•  be sure to dress appropriate for the type of yoga being practiced

Talk with your doctor about these suggestions and comments. Ask questions.

Find out if you are physically capable of engaging in some form of gentle yoga. 

Speak to friends and seek advice on how to find a compatible form of yoga and instructor. 

Contact 

Bob Crowther

774-272-5760

bob@bobcrowther.com

Discuss your questions and concerns about the suitability of yoga as a form of safe exercise.

#YogaAndAAOS #YogaInjuryPrevention #YogaForBoomers #YogaForSeniors

Yoga, Avoid Trans Fats

Bob Crowther shares information about changing perceptions of trans fats and why this is important to our national health.  

In an earlier post about cholesterol (November 2, 2013), i briefly mentioned trans fats were currently designated as a bad fat - a major change from their initial perception.

Trans fats were thought at one time as an way to avoid the risks attributed to saturated fats - criticized and thought to contribute to heart disease.

For years, trans fats (think Crisco, margarine) were considered as healthy alternatives that improved food shelf life and cooking.  

However, from the 1970's to 1990's, compelling clinical research evidence led medical professionals and nutritionists to issue warnings about the negative impact of trans fats including clogged arteries.

New rules about trans fats likely to be adopted

Among the organizations sounding alarms over trans fats were The Center for Science in the Public Interest and the Harvard School of Public Health.

Read  2001 Book

 Eat, Drink, and be Healthy

Walter C. Willett

Foods containing trans fats have been linked to increased levels of low density lipoproteins (LDL) - the bad cholesterol -  which increases the risks of cardiovascular disease while reducing the good cholesterol (HDL) and adversely impacting triglycerides and increasing inflammation.

Recently the Food and Drug Administration (FDA) announcement proposed new rules to limit trans fats from foods: good news to the American Medical Association and the Centers for Disease Control. 

The FDA would have trans fats designated as a food additive that is not "generally regarded as safe".

Comments will be sought for a 60 day duration before a final decision is made during early 2014. 

Trans fats are created from partially hydrogenated vegetable oils - a manufacturing process that changes the consistency of oils from a liquid to a solid using hydrogen gas. 

Foods affected include baked goods, vegetable shortening, margarine, crackers, cereals, cookies, chips, fats, fried foods and snack foods.

 (see WebMD Website) 

Foods that contain small amounts of natural trans fats include milk, butter, cheese, beef, pork, and lamb will not be affected by the new proposals. 

Under existing legislation, the food industry has not been required to label the presence of trans fats if there is less than 0.5 grams. 

This practice would change with adaption of the new rules. 

We all should be monitoring our food sources and make more informed and healthy nutrition choices.

*Readers are encouraged to examine Corby Kummer articles (during 2005, 2007) about selective cases of restrictions imposed on trans fats in some U.S. cities and the response of the food industry.

#Yoga And Nutrition # FDA  #Trans Fats

Yoga, WalkingTowards Fitness

Bob Crowther, now in his 60's with an active yoga practice, recalls walking replacing running when confronted with compromised breathing, debilitating asthma and allergies for many years. 

Bob's Yoga Practice
Keeping His Body Lean, Strong
Running, Walking
 Built, Maintained Strong Leg Muscles

An article within a local publication about Henry David Thoreau and his favorite essay, "Walking: Or in the Wild'' reminded me of the value this activity continues to offer all age groups - an enjoyable way to become more physically active.

See American Heart Association Website For Information

Long recognized to contribute to significant health benefits, walking was an integral and primary physical exercise of mine in preparation for and recovery from my major reconstructive thoracic surgery when i was 50. 

Over twenty five pounds were lost initially as a consequence of walking and modifying my nutrition - additional weight has been shed during the the years following my operation. 

Many times i have approached my high school weight - 45+ years ago

My current yoga activities are complemented with walking throughout the year. 

Keep Moving - Walk!

Confronted with increasing health issues  from sedentary lifestyles, walking continues be promoted internationally by the World Health Organization. 

Their website documents walking activities being promoted to enhance fitness in many different countries.

In the United States, moderate intensity walking (three to four miles per hour, at least for 30 - 60 minutes, five days/week)  has been recommended by the American College of Cardiology and American Heart Association.

Included among the medical benefits attributed to walking :

• strengthens and improves efficiency of the heart 
• improves systemic blood circulation; impacts cholesterol / sugar levels
• enhances lung functions and oxygen/nutrient delivery to tissues
• lowers blood pressure; contributes to weight loss
• promotes bone structure and better balance 

The Beth Israel Deaconess Medical Center online site provides an informative summary of clinical studies related to walking that includes loss of body fat and lessening cardiovascular risks including heart attacks. 

Inactive individuals are encouraged to speak with their physicians before starting a walking program.

Acquiring good walking shoes is suggested.

Purchase a pedometer to document steps taken (start slowly and build up to over 10.000 steps per day). 

Keeping records of walking activities is an excellent way to monitor progress and to stay motivated.  

Contact

Bob Crowther

bob@bobcrowther

774-272-5760

Bob can discuss the benefits of walking as a physical activity based on his many experiences.

Bob suggests walking, if possible, in different environments - inside, outside - with an friend and become adjusted to using muscles differently.

Gentle stretching is advised along with drinking water (see American Heart Association Walking suggestions).

Bob has incorporated this non-impact activity along with yoga sessions for others to help improve breathing and balance. 

Start walking slowly daily and monitor how your  body responds to this type of movement. 

For one diabetic client, positive outcomes from walking included significant weight loss and lower blood sugar levels. 

 #YogaAndWalking #YogaAndFitness  #WalkingWithBobCrowther #WalkingForMales #WalkingForFemales

Yoga, Women's Hip Injuries

Bob Crowther offers his perspectives on a report of hip injuries in women doing yoga. 

Hip injuries among women engaged in extreme yoga activities was the subject of a recent New York Times article by William Broad ["Women's Flexibility Is A Liability (in Yoga)"].

Females were diagnosed at a higher incidence than men with a condition known as Femoral Acetabular Impingement (FAI) - simply, inflammations of the head region of the femur in the ball and joint socket of the pelvic girdle as a consequence of stretching and bending.

The author reports on conversations with orthopedic specialists - surgical interventions, including hip replacements, were required to correct various types of trauma in women doing repeated intense yoga movements while ignoring experienced pain.

My reading of Broad's article and his reference to the account of Michaelle Edwards experiences led me to a different perspective and question: is there a flexibility liability for woman (in yoga)?

In my opinion, the use of the word liability is misleading. 

Anatomical variations of joint morphology among individuals occurs.

Genetic and environmental factors may influence the structure of bones and associated connective tissues can limit and restrict movements.

Our nervous system is designed to register various levels of discomfort and pain - for most individuals, a warning that something is not "right" results in stopping a particular motion to avoid minor to serious injuries. 

Fundamental to my yoga experiences is the notion of listening to ones body and to engage in every asana with an understanding of ones biology, capabilities and limitations.

Given the circumstances and nature of the hip injuries described by Broad, it is not unreasonable to focus attention on the yoga teachers and students.

The notion of having students "push through the pain" is simply inappropriate and instruction at its worst. 

Students need to be reminded that 'ego' has no place in yoga - an awareness obviously ignored by the individuals despite reported increasing pain levels.

I would agree with Broad's final words in his article: Better to do yoga in moderation and listen carefully to your body. The temple, after all, is your best teacher". 

"Be compassionate to yourself" - wise advice received from my collective yoga experiences over three years under the instruction of Ray Hoyt and Patty Tremblay based on the Iyengar method [among other issues, effectively addressing  my moderate and severe spinal arthritis]. 

I will continue to stretch and bend through my yoga asanas in a thoughtful and deliberate manner and reap the many rewards.

I encourage others to do the same safely within their abilities.

#Yoga Instruction # Women Hip Injuries #FAI

Read This Book 
Inform Your Yoga Practice

Yoga, Importance of Proteins

Bob Crowther provides some information, online resources about proteins and their importance to our health, fitness.

The description of the three dimensional double helix structure of DNA by Watson and Crick (1953) led to decades of research about protein synthesis.

Our further understanding of the important biological roles of proteins that include the following:

• cell growth, shape, organization, maintenance and repair

• muscle contraction, connective tissue components

• immune functions (antibodies) and chemical signalling (hormones)      enzymes synthesis / metabolism

• cell membrane permeability: transport, enzyme, receptor and anchor functions

• transport of oxygen in blood; act as a buffer

Proteins, along with carbohydrates and fats, are a source of energy (4 calories from one gram) that fuels the body. 

Unlike carbohydrates and fats, proteins contain nitrogen and have to be consumed through our food sources to maintain normal cell functions and overall health.

We now know the approximately 20 amino acids are the building blocks of proteins - the sequence of amino acids determines the often complex structure of thousands of proteins and their functions. 

Three categories of amino acids (aa) are recognized (see the U.S. Library of Medicine / National Institutes of Health):

• Essential aa - those that have to be obtained from food sources

• Nonessential aa - are made in body or from normal protein breakdown

• Conditional aa - are required when ill, experiencing stress

 Our Sources Of Proteins

The United States Department of Agriculture (UDSA) website (ChooseMy Plate.gov ) lists animal and plant sources that include the following: 

meats, poultry, eggs, dairy, shellfish, beans/peas, nuts/seeds, processed soy, seafood (fin/shellfish) 

Learn About 
Animal And Plant Sources Of Protein

Nutritionists and physicians have at times promoted the consumption of trans fats while recommending limiting saturated fats including those in nuts - positions that currently have been reversed (trans fats), being reconsidered (saturated fats). 

Plant sources of healthy fats (in nuts and seeds) are being increasingly recognized as research findings are published.

Consumption of various forms of lean meats are encouraged by some professional groups to decrease various health risks.

The amount of protein required by individuals daily will vary depending on age and physical activities engaged in.

Nutritionists suggest consumption of approximately 1 gram of protein per kilogram of body weight (0.4 gram/pound) is appropriate for some adults.

Observations About Proteins 

• protein consumed but not immediately used will be metabolized and stored as fat

• too little protein intake will result in the metabolism/loss of the body's muscle 

• burn injury trauma often leads to muscle wasting - upsetting the normal balance the body maintains between synthesis and breakdown

NOTE: The 2004 Nobel Prize in Chemistry was awarded for research about "ubiquitin-mediated protein degradation": how the body regulates and removes damaged proteins - a normal cyclical process that if fails to function can lead to uncontrolled cell division (=cancer). 

#Yoga And Nutrition #Proteins #Nutrition

Yoga, Consequences Of Inactivity

Bob Crowther shares an article about Dr. James Levine and his book's focus on the risks of a sedentary lifestyle. 

The New York Times (NYT) published an article in April, 2011, entitled: Is Sitting A Lethal Activity?

The NYT reporter spoke with Dr. James Levine of the Mayo Clinic (Rochester, Minnesota) and addressed his research field subject, inactivity studies.

Medical professionals engaged in this emerging research area are challenging the conventional way of looking at the health risks among the sedentary: from youths to seniors.

Dr. Levine and other clinical investigators note the risks of sitting for prolonged periods may result in diseases including:

•  obesity 
•  metabolic syndrome (involving elevated levels of blood pressure, abdominal fat storage, blood sugar and cholesterol).

Significantly, a distinction is being promoted of a difference between sitting too much from engaging in too little exercise. 

Data from studies have revealed that gym activities do little to reverse the risk from sitting too long.

Dr. Levine has promoted non-exercise activity thermogenesis (NEAT) to counter negative health risks from sitting.

Dr. Levine's Book

  Move A Little, Lose a Lot (2009)

Learn more about NEAT 

The author suggests the body benefits from thousands of low intensity movements and offers suggestions of activities that can help promote overall fitness and decrease the risks for developing cardiovascular disease.

Another physiological medical concern from sitting for long periods is Deep Vein Thrombosis (DVT) - pooling of blood in the legs/groin areas can lead to clots and adversely impair the heart and lungs. 

Contact

Bob Crowther

774-272-5760

bob@bobcrowther.com

Bob has helped  sedentary individuals become more active through yoga and to reverse the behaviors contributing to an inactive lifestyle. 

Bob can evaluate your situation and facilitate your efforts to become more mobile in a safe manner.

Bob can help you address your health symptoms. 

 #YogaForMales #YogaForFemales  #YogaWithBobCrowther

Yoga, Healing From A Mastectomy

Bob Crowther shares information about breast cancer and some yoga therapy references following a mastectomy  - inspired from his yoga instruction of a female client recovering from breast cancer and a mastectomy.

Medical research funding and public health practices have improved the diagnosis and treatment of women and men diagnosed with breast cancer. 

As a consequence, survival rates in both genders have improved.

Find Support Information At This Site 

Early detection from physical exams, mammograms and biopsy along with high resolution imaging (including ultrasound, MRI, PET) and genetic tests have significantly contributed to this outcome.

Our understanding of the genetic and environmental factors contributing to cells in the breast ducts, lobules and elsewhere to become cancerous continue to be evaluated. 

Risk factors contributing to the diagnosis of breast cancer include inheritance of genes (BRCA1, BRCA2) within families. 

Recovery from the physical and psychological trauma of surgery and other treatments including chemotherapy, radiation and hormones can be facilitated by interactions with others. 

Despite physical limitations and concerns from loss of a breat, yoga based on the Iyengar method has been promoted as an alternative and complementary physical activity for breast cancer patients seeking to enhance their recovery.

Breast Cancer, Yoga References

Yoga for Breast Cancer DVD for Patients and Survivors (2010) by Denise Hopkins is a good place to observe the types of postures and gentle movements that may be suitable for many individuals.  

You also can view the online YouTube video Denise has made available.

The names of others supporting breast cancer survivors and promoting yoga activities are listed below:

• Laura Kupperman, Yoga for Survivors
• Jaki Nett, Iyengar Yoga Institute San Francisco
• Diana Ross, Breast Cancer Yoga 
• Gayl Walder, Yoga Chicago

Physical therapy following surgery is a common practice - loss of breast, muscle and possibly lymph node tissue has a profound affect on the shoulder girdle.

Restricting weight and avoiding excessive stress on the chest, shoulders and arms following surgical procedures is essential. 

Patients in recovery need to pay attention to possible fluid accumulation and swelling of the arm from disruption of the lymphatic system from surgery or radiation.

Contact 

Bob Crowther

bob@bobcrowther.com

774-272-5760

Talk with Bob about his yoga experiences with a client recovering from a mastectomy.

It has been an inspiring and satisfying experience to observe the progress and positive outcomes from our yoga activities.

# Yoga And Mastectomy  #Yoga And Breast Cancer # Yoga For Males #Yoga For Females # Yoga With Bob Crowther

Yoga, Cholesterol Overview

Bob Crowther has organized some current perceptions, online resources about cholesterol. 

The American Medical Association (AMA) warns against high blood cholesterol levels and has provided guidelines to the general public for identifying risks leading to atherosclerosis, a heart attack, angina and stroke. 

Learn More About Cholesterol And Nutrition Options

Cholesterol is a fat soluble alcohol (a sterol) that is produced mainly in the liver and is important for normal body functions. 

How much endogenous cholesterol is synthesized reflects individual genetics/family histories. 

Age, sex and ethnicity also may be important risk factors for expressing deadly diseases. 

Biological functions of cholesterol include the following: 

•  important component of cell membranes    
•  involved in cell permeability   
•  precursor to adrenal and sex hormones    
•  bile synthesis   
•  associated with metabolism of the fat soluble vitamins (A, D, E, K)

As cholesterol is naturally made, dietary cholesterol consumption is not required.

Blood cholesterol is carried, among others including triglycerides, by two types of lipoproteins commonly abbreviated as:

1.  LDL (low-density lipoprotein) 
2.  HDL (high-density lipoprotein) 

A blood test can measure total cholesterol  and individual components (LDL, HDL and triglycerides). 

A total cholesterol value below 200 mg/dL is encouraged by the medical community (see NIH Blood, Heart and Lung Institute website).

Bad, Good Cholesterol

LDL is the most prevalent form and considered the bad cholesterol - it transfers cholesterol to cells from the liver. 

A blood value less than 100 mg/dL is recommended by the AMA; higher numbers increase the risk of arterial disease.

HDL transfers cholesterol from cells to the liver for removal from the body and is referred to as the good cholesterol - a blood value of 60 mg/dL and above is desired.

Triglycerides associated with cholesterol form the blood fat - blood values under 150 mg/dL are suggested.

Medications including statins that lower LDL levels are an option for many individuals.

Other factors having a negative health impact by contributing to high cholesterol numbers include:

• poor food choices
• sedentary lifestyle
• being overweight/obese 
• smoking 
• alcohol 

Foods with high saturated fats and trans fats should be avoided - both are metabolized to increase LDL levels and can over time contribute to cardiovascular disease.

The Mayo Clinic identifies food choices that can lower cholesterol levels.

Consumption of plant sterols have been promoted to decrease LDL levels - these compounds are found in certain plant products (wheat germ; some vegetables and fruits) 

[see Cleveland Clinic and Joslin Diabetes Center websites].

Note: Cholesterol Greek word origins were obtained from Wikipedia. 

Yoga And Nutrition #Cholesterol #LDL #HDL