Five Reasons to Eat Watermelon

Studies link the summer treat to many health benefits.

 

Big, sloppy slices of watermelon served at a picnic table are the quintessential summer snack—sweet enough to be dessert but, as several recent studies remind us, good for our health as well. (And only 84 calories per wedge!)

 

1. It soothes sore muscles.

 

According to a new study in the Journal of Agricultural Food and Chemistry, drinking watermelon juice before a hard workout helped reduce athletes' heart rate and next-day muscle soreness. That's because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation.

 

The study's seven participants, all men, were given 17 ounces (500 mL) of either natural watermelon juice, watermelon juice enriched with additional citrulline, or a placebo drink an hour before their workouts. Interestingly, the natural juice was just as effective as the enriched juice. The researchers also determined that intestinal cells can absorb more citrulline from watermelon juice than from citrulline supplements, especially when the juice is unpasteurized.

 

2. It helps heart health.

 

Postmenopausal women experienced improved cardiovascular health after six weeks of taking commercially available watermelon extract supplements containing citrulline and arginine, according to a study published earlier this year by Florida State University physiologist Arturo Figueroa.

 

And in a 2012 study—also led by Figueroa—such supplements helped alleviate high blood pressure in obese, middle-aged adults. (Not surprisingly, he's received two grants from the Watermelon Promotion Board.)

 

3. It could be a natural Viagra.

 

Improved circulation can benefit more than just the heart, as at least one watermelon researcher has pointed out. But you'd probably have to eat an awful lot to achieve the desired effect--and eating too much could cause unfortunate side effects, since watermelon has long had a reputation as a natural diuretic.

 

4. It's rich in vitamins and minerals, but low in calories.

 

Given its name, you might assume the fruit has little nutritional value—and it is more than 90 percent water. But a 10-ounce (300-mL) wedge of watermelon packs in about one-third of the recommended daily value of vitamins A and C, as well as a modest amount of potassium (9 percent of the daily value).

 

5. It could even combat cancer.

 

Watermelon is among the best dietary sources of lycopene, an antioxidant linked to both the prevention and treatment of prostate cancer, although scientists are still investigating the details of that connection.

 

Amanda Fiegl

National Geographic

 

 

Dark Chocolate's Health Secrets

Scientists Probe Dark Chocolate's Health Secrets

Heart benefits may stem from reaction in stomach bacteria, research suggests

 

It's said that dark chocolate can be good for your heart, and new research may have uncovered why.

 

Louisiana State University researchers tested cocoa powders in a model of the digestive tract and found that certain bacteria in the stomach eat dark chocolate, ferment it and then release anti-inflammatory compounds that benefit the heart.

 

The study was scheduled for presentation Tuesday at a meeting of the American Chemical Society in Dallas.

 

"We found that there are two kinds of microbes in the gut: the good ones and the bad ones," Maria Moore, an undergraduate student and one of the study authors, said in a society news release.

Continue reading below...

"The good microbes, such as Bifidobacterium and lactic acid bacteria, feast on chocolate," Moore said in the news release. "When you eat dark chocolate, they grow and ferment it, producing compounds that are anti-inflammatory."

 

Study leader John Finley, a professor in LSU's department of food science, said, "When these compounds are absorbed by the body, they lessen the inflammation of cardiovascular tissue, reducing the long-term risk of stroke."

 

Finley said he believes this is the first study to examine dark chocolate's effects on different types of stomach bacteria.

 

The researchers also found evidence that people could gain even greater health benefits if they eat dark chocolate with solid fruits such as pomegranates and acai.

 

Data and conclusions presented at meetings typically are considered preliminary until published in a peer-reviewed medical journal.

 

WebMD News from HealthDay
By Robert Preidt
HealthDay Reporter

City Cycling May Save the Planet, but Not Your Lungs

Urban cycling, while good for the environment, may pose a risk your health, a new Dublin study has found.

 

Cycling in congested cities could do more harm than good to your heart and lungs, due to the breathing in of dangerous pollutants in the air, the study found. While pedestrians are exposed as well, cyclists exert themselves more and breathe more heavily, which increases their risk, The Australian reports. Problems include breathing in exhaust fumes as well as tiny particles generated by vehicle brakes and tires.

The study, led by Marguerite Nyhan of Trinity College, recruited 32 fit, healthy cyclers who opted for mostly traffic-free routes.

A separate 2011 UK study also found that urban cyclists may be inhaling high levels of black soot. The University of London study found that urbanites who cycled to work had 2.3 times more black carbon in their lungs than pedestrians. Previous research has shown that black carbon is linked to a wide range of serious health issues, including reduced lung function and a higher risk of respiratory diseases and heart attacks.

What's an avid city cyclist to do? Consider using a facemask, which experts told the BBC could be an effective way of reducing exposure, as long as the mask fits correctly. Previous studies carried out in Beijing have found that wearing a well-fitted face mask could reduce risks of exposure to particulate pollution, the report said.

Also, opt for roads with less traffic, or travel during times of day when there is less congestion, and avoid riding behind diesel-powered buses or trucks.

 

(Relaxnews)

Knowing cholesterol better

Good, bad, high density, low density? What is cholesterol exactly and why is it such a health issue?

 

What is cholesterol?

Cholesterol is a soft, waxy, fatty substance made naturally in the body, and we need a certain amount because it's vital for the formation of cell structures, hormones and substances that aid digestion.

The body makes most of the cholesterol it needs. But cholesterol is also found in some animal food products, and consuming too many can contribute to blood cholesterol becoming dangerously high.

Some people have a heriditary condition where their bodies make too much cholesterol.

 

“Good” and “bad” cholesterol

There are basically two kinds of cholesterol:

• “Good” or HDL cholesterol (the full term is High Density Lipoprotein cholesterol). HDL cholesterol is sometimes called “good” because it helps remove cholesterol from the arteries, the blood vessels that carry oxygen-rich blood from your heart to the body’s cells.
• “Bad” or LDL cholesterol (Low Density Lipoprotein cholesterol). LDL cholesterol is sometimes called “bad” because high levels are linked to build-up in your arteries.

A helpful way to remember the difference between HDL and LDL:

• You want HDL cholesterol levels to be HIGH.
• You want LDL cholesterol levels to be LOW.

Total cholesterol is a measure of the total amount of cholesterol in your blood, including both LDL and HDL cholesterol.

 

What is high cholesterol?

High cholesterol is when you have too much cholesterol in your blood. It may also be called high blood cholesterol, hypercholesterolemia or hyperlipidemia.

 

Your total cholesterol or LDL cholesterol may be too high, or your HDL cholesterol too low.

The most important effect of high cholesterol is that it can cause narrowing and blockages in the arteries.

 

Excess cholesterol, and other substances normally found in the blood like calcium and fat, can start to build up just under the lining of artery walls.

 

The areas of the artery wall where cholesterol and other matter collects are called “plaques”.

The formation of plaques in the arteries is a condition called atherosclerosis, arteriosclerosis or “hardening of the arteries”.

 

How arteriosclerosis progresses

Over time, the plaques get harder and narrow the arteries further, limiting blood flow and damaging the artery wall. The rougher the plaques make the artery lining, the more likely substances like platelets, which make the blood sticky and promote clotting, will also get trapped there.

 

If narrowing occurs in the coronary arteries, which carry oxygen-rich blood to the heart muscle itself, the condition is called coronary artery disease or coronary heart disease, which raises risk for heart attack.

 

Coronary artery disease may cause angina: pain or a sensation of pressure in your chest. You may also feel angina pain in your arms, shoulders, neck, jaw or back; it may even feel like indigestion.

 

A section of plaque can break open, causing a blood clot to form: this can suddenly and dramatically block blood flow to a vital organ. Blood clots can also break free and travel in the body to cause blockages elsewhere.

 

A heart attack occurs if blood flow to part of the heart muscle suddenly becomes blocked. If you don't have emergency treatment to quickly get the blood flowing again, the section of heart muscle starved of oxygen-rich blood can die. A heart attack may be fatal.

 

Blockages in the arteries that supply the brain can lead to stroke, which damages the section of brain tissue deprived of oxygen-rich blood. Strokes are also sometimes fatal.

 

- Olivia Rose-Innes, December 2012, Health24

 

Angry outbursts raise heart attack risk.

 

Learning how to channel rage won’t help just your emotional state, it can also help your heart. Harvard University researchers say the risk of heart attack, stroke and other cardiovascular conditions increases two hours after an initial outburst of rage.

 

Published in the European Heart Journal, the research focused on the relationship between anger and cardiovascular complications, reviewing studies between January 1966 and June 2013. Using this information, the researchers analyzed 5,000 heart attacks, 800 strokes, and 300 cases of arrhythmia.

 

The researchers determined that the risk of heart attack increases five times and the risk of stroke increases three times within two hours after an anger outburst, compared to when a person is not angry. The risk of abnormal heartbeat also increases.

 

The more heart issues or history someone already has, the greater the risk becomes. If someone with few risk factors loses their cool once a month, the risk is very small. However, someone with several risk factors who is often angry increases their risk, especially over time. For example, the researchers estimated the annual rate of heart attack per 10,000 people with low risk factors who are angry once a month increases by only one. But this number jumps to four in people with high cardiovascular risk.

 

The researchers did acknowledge that they did not establish a cause and effect. So it remains if anger actually triggers the cardiovascular problems.

 

Sourced from: Heart attack risk rises after anger outbursts, medicalnewstoday.com