A healthy diet...for you hair?

Forget expensive specialized shampoos and conditioners! Your path to healthy hair may be the same route you take to maintain a healthy body: a well-balanced diet.

An article on WebMD explains: "Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat," says Dawn Jackson Blatner, RD, a Chicago-based dietitian. "If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."

Not only can hair be benefited from a healthy diet, but it also can be damaged from unhealthy eating and dieting.

Low-calorie and crash dieting can interrupt normal hair rhythm, which may stunt hair growth, lead to dullness and may even cause hair loss.

The article recommends these 10 foods to makes those locks luxurious:

Healthy Hair Food No. 1: Salmon

When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.

"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."

Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.

Healthy Hair Food No. 2: Dark Green Vegetables

Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.

Healthy Hair Food No. 3: Beans

Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

Healthy Hair Food No. 4:

Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair.

Healthy Hair Food No. 5: Poultry

Poultry is a great source of protein and also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

Healthy Hair Food No. 6: Eggs

Eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.

Healthy Hair Food No. 7: Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

Healthy Hair Food No. 8: Oysters

The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant.

Healthy Hair Food No. 9: Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

Healthy Hair Food No. 10: Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Relieving Meridian Madness Through Tai Chi (Health and Wellness Story #2)

When Thomas O’Rourke needed to find a way to ease college stress, he did what a growing number of Binghamton students are doing: he signed up for a Tai Chi class.

He believed that Tai Chi could help reduce stress since he found yoga to be beneficial last year.

O’Rourke has already experienced real benefits from the class.

“I’ve come to feel more upbeat and happier after class. As time has gone on, it’s really helped me relax in the morning, especially as I get the poses right.”

Yorktown, N.Y. Tai Chi Instructor Gary Gione contends that stress reduction and the many other health benefits of Tai Chi can be better appreciated with a more intimate understanding of our bodies’ energy systems.

“Stress is mainly caused by blockages of energy pathways within the body known as meridians,” Gione explained, adding that particular emotions are managed by particular organs. Anger, joy, grief and fear are managed by the liver, heart, lungs and kidneys, respectively.

“What happens is when you get put under [emotional] stress a blockage will occur within the meridian associated with that particular organ,” he said. “What Tai Chi does, is it opens up these meridians and relieves your body’s congested negative energy,” he added.

Mr. Gione also asserts that Tai Chi can lower blood pressure, counteract diarrhea, and improve a person’s breathing.

Some of these effects are more immediate and appreciable than others.

“When people come into one of my classes, I often see them struggling with the stresses in their personal or professional lives,” he said. “I can see it wear on them. When they leave the class […] their facial muscles have more of a smile about them, because their blood pressure drops and their facial muscles relax,” Gione said.

According to data obtained from the Binghamton Athletics Department in the West Gym, student enrollment in Tai Chi classes is unprecedented; perhaps because of an increased appreciation of these health benefits. On average, in any given semester for almost the past three years, sections have had to be expanded to accommodate an additional eight students. Student enrollment in Tai Chi reached its zenith this semester when the university had to add a third section of Tai Chi classes.

One student who realized, and capitalized on, the potential benefits of Tai Chi, is Binghamton senior Sean Drepaul. While he could have easily chosen another class to fulfill his general education health requirement, Drepaul settled on Tai Chi to roll back the specter of senior-year stress.

“Knowing that I was taking 300- and 400-level econ classes, I figured Tai Chi would give me down time to help clear my mind and relax for an hour and a half,” Drepaul said.

Like O’Rourke, Drepaul offered nothing but praise for the class.

“I definitely feel improved blood circulation,” he said. “I feel a lot more relaxed and I feel a lot more energized in terms of being able to go about and finish the rest of my day. Tai Chi is also fun, so knowing that helps me to relax even more because I’m doing something not only healthy but fun as well,” he said.

Drepaul recalls harnessing the positive energy he releases during Tai Chi to ward off exam stress.

“A couple of weeks ago, I had an econ exam the same day that I had Tai Chi and I used that hour and a half to stop worrying and thinking about the test and put my body in a more relaxed state,” he said. “This relaxed state really helped me perform a lot better on the test.”

And Tai Chi has even put a bit more confidence in Drepaul’s stride.

“When I go to take my econ exams now, I feel much more at ease and optimistic about my performance” he added.

Want to lose weight? Drink water!

The battle of bulge is an ongoing topic in the lives of many people. Trying to achieve ones ideal weight can be daunting at times. Especially, if you've tried diet pills, work-out machines and others techniques to lose weight, only to find out it failed.

However, it was recently discovered that drinking two 8-ounce glasses of water, before breakfast, lunch, and dinner while decreasing portion sizes, can help you keep off weight, according to the American Chemical Society (http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html). One of the reasons for the weight loss is that water makes you feel more full thus making you eat less.

This discovery is groundbreaking because it allows people to ingest something that is natural and good for the human body. So next time you decide to take a diet pill before your next meal, consider drinking a nice glass of H2O.

Lose Weight with Junk Food?

I've heard plenty of times people wish that they could eat snack foods and still lose weight- but what if that were actually possible?

Mark Haub, a nutrition professor Kansas State University, spent 2 months eating a sugary snack, like a Twinkie or Hostess Cupcake, every 3 hours. He successfully shed 27 pounds and lost 3.9 Body Mass Index (BMI) points within the 8 week period.

The CNN.com article explains that the professor was trying to prove that calorie intake is what matters most in losing weight- not necessarily the nutritional content.

Haub went from a 2600 to a 1800 daily calorie intake. He still ate one serving of vegetables and one protein shake a day.

It's clear that calorie counting is an important part of weight-loss, and it's definitely encouraging to know that it can still be done if eating those hard to resist snack foods. I don't think that I could make my diet consist of only that, but having a sugary treat once in awhile can't be that bad!

The Key to a Healthy Heart

The following article is from the Huffington Post:

(Note: I do NOT claim ownership)

http://www.huffingtonpost.com/joel-fuhrman-md/heart-health-prevent-and-reverse_b_783565.html

The author of this article, Dr. Joel Fuhrman, asserts that heart disease can be reversed, and even prevented, based on appropriate dieting choices. Dr. Fuhrman proposes a “high-nutrient, vegetable-based diet” of fruits and vegetables, beans, nuts and seeds. One of the aspects of Fuhrman’s article I was particularly impressed with is that the doctor took care to remind Americans that not all fats are bad, and that nuts and seeds contain fats that are key to cardiovascular health. This reminder in Fuhrman’s article is significant, as most Americans have very little medical knowledge and have developed an inherent aversion to the word fat. As a result, most people tend to lump “good” and “bad” fats together when making dietary choices, instead of carefully distinguishing between the types of fats they need and the types they should avoid. I also appreciated that Dr. Fuhrman noted that improvements in Americans’ cardiovascular health need not be gleaned through surgery or expensive drugs. I commend Fuhrman for this, as many Americans struggling with obesity try to find a “quick fix” to their problems in the form of dangerous surgery and medications instead of responsibly taking the time and energy to remedy their eating patterns. Hearing a medical professional encourage dietary changes and personal responsibility as a means to lose weight instead of medication and surgery, could empower people struggling with their cardiovascular health to make wiser decisions sooner, and prevent further plaque buildup in their arteries, instead of resorting to risky operations/expensive medications when it’s too late. On a more personal note, while I am not overweight, it has long been a goal of mine to improve my cardiovascular health. After reading Dr. Fuhrman’s piece, I know I’ll be incorporating more nuts, seeds and fruits into my diet for a long time to come.

Veg Out

Turns out all those years your parents nagged about eating your veggies were not just punishment. A new study reveals an extraordinary statistic: It may be possible to reduce the risk of atherosclerosis (hardening of the arteries) by a whopping 38 percent with a vegetable-heavy diet, according to an article on seniorjournal.com

The study used specially bred mice that rapidly develop atherosclerosis, half of which were fed an entirely vegetable-free diet and the other half consumed a diet of 30 percent vegetables (a mixture of dried broccoli, green beans, corn, peas and carrots).

Researchers tracked the mice for 16 weeks and found that the veggie-fed mice had not only plaques in their vessels that were 38 percent smaller, but also improvements in body weight and cholesterol levels in the blood.

Michael Adams, lead researcher, said "Although the pathways involved remain uncertain, the results indicate that a diet rich in green and yellow vegetables inhibits the development of hardening of the arteries and may reduce the risk of heart disease."

This study is believed to be the first to directly link increased vegetable consumption to decrease in development or progression of atherosclerosis.

So reconsider that bag of baby carrots next time you're choosing a snack.

Patriotism: More Than Just Platitudes

The following article is from the Huffington Post (note: I do NOT claim ownership):
http://www.huffingtonpost.com/lloyd-i-sederer-md/military-service-and-beyo_b_781874.html

The author of this article, Dr. Lloyd Sederer, discusses what he calls "the invisible wounds of war," in describing the emotional/psychological damage our soldiers from returning Iraq and Afghanistan struggle with. While Dr. Sederer highlights some progress on the part of policymakers, private industry, and concerned citizens in helping combat veterans cope with the emotional toll of war and reintegrate into civilian life, he laments the insufficiency of such progress towards helping hundreds of thousands of veterans who are still quietly bearing their heavy emotional burdens and have not received assistance. As a patriotic American, I had a mixed reaction to this article. On the one hand I was encouraged by the progress government/private industry initiatives have made towards treating our veterans' emotional wounds. However, I felt saddened that yet another Veteran's Day has passed and we still haven't fulfilled our moral obligation as a country when it comes to taking care of our wounded (including those whose wounds are not immediately visible). I think an integral part of the problem is the very military culture our veterans chart their careers in. The "macho" culture of the military, at least according to the article, stigmatizes soldiers with emotional problems as "weak," which discourages them from speaking out and receiving the help they truly need. While I'm not sure how, I know we must work to change that perception within our military and help our combat veterans realize that knowing when to seek help and actively doing so, is a strength, not a weakness. Although no one person can change a culture as rigid as the military's immediately, I know that there are small things we each can do to make our veterans' lives better (e.g. donating even small amounts to organizations that provide soldiers with counseling). Such acts of kindness are the mark of a concerned citizenry that values its veterans and realizes that patriotism is more than simply platitudes.

Not-so-happy Happy Meals

The McDonald's Happy Meal has been a childhood staple for thousands of people around world. The cardboard box with the yellow arches, small fries, cheeseburger, drink, and the plastic toy are all the ingredients in creating the Happy Meal.

But not anymore.

The Board of Supervisors in San Fransisco have banned Happy Meals with toys in order to help efforts against childhood obesity, reports an article from CNN.com.

The article explains that the toys entice children into eating unhealthily. If McDonald's wishes to continue keeping toys in their Happy Meal, they must make them healthier by adding fruits and vegetables by December 2011.

While it's important to make sure children have healthy meal choices, it stings a little bit to see the classic McDonald's Happy Meal go.

Tea Time

Turns out your afternoon tea could be doing more for you than you thought. According to an article from healthcastle.com, studies have shown anti-cancer properties in the antioxidant polyphenols in tea.

Further studies suggest that polyphenols in tea may reduce the risk of gastric, esophageal and skin cancers if one consumes 4 to 6 cups daily and that just 2 cups of tea may lower the risk of ovarian cancer by 46 percent in women, help prevent blood clotting and lower cholesterol levels.

One Japanese study even found that green tea lowers death rates from heart disease.

However, not all teas have shown these properties; only those containing polyphenols.

Black, green, white and oolong teas derive their leaves from a warm-weather evergreen tree known as Camellia sinensis. The leaves from this tree contain polyphenols. Regardless of the processing method, black, green, white and oolong teas all contain polyphenols.

In fact, the article notes that tea ranks as high or higher than many fruits and vegetables in the ORAC score, which measures antioxidant potential of plant-based foods.

Photo Credit: Lexi Walshe

Health Myths Debunked!

In life you always hear myths concerning your health. From age old remedies to cure a cold, some myths have been around so long that many of us have come to accept them for the truth.
But before you drive yourself crazy stressing over that piece of gum you accidentally swallowed because you've been told it would stay in your stomach for several years, check out the truth behind some of the most common health myths , in the CNN article "The Truth about 12 health myths".
(http://www.cnn.com/2010/HEALTH/08/31/rs.12.health.myths/index.html)

Some surprising findings would be that gum does not stay in your stomach but passes within days.
Another interesting finding is that instead of having an apple a day to keep the doctor away, a handful of blueberries can work more effectively. So before you go to grab that apple, next time you are grocery shopping. consider buying a pack of blueberries.

Health myths are around because some of them are effective. However, you should always consult a physician about a health concern because it is always better to be safe than sorry.

Facebook is Not Your Doctor

This article was written by Katie Drummond of AOL News (Note: I do NOT claim ownership of this article):

http://www.aolnews.com/surge-desk/article/for-accurate-health-advice-dont-rely-on-facebook/19701284

The article discussed concerns among doctors and health professionals over the results of a study released by Harvard University, indicating that increasing numbers of patients are looking to “Facebook” wall posts for medical advice on managing their diseases. According to the study, much of the free “medical advice” floating around on the social networking site was grossly inaccurate. On the one hand, I can understand wanting to commiserate with fellow patients and disease sufferers in a friendly and open social forum such as “Facebook.” On the other hand, I think it’s outrageous that people would actually think themselves qualified to be doling out medical advice to others online. I’m even more amazed that non medical professionals would not only be foolish enough to cavalierly dispense advice of such a serious and intimate nature on the internet but that others would be foolish enough to take it. What can’t you convince people of just by putting it online? And Facebook? Really? Could these people have chosen a more juvenile, confidence-shattering forum? I wouldn’t take medical advice from a poster on Facebook anymore than I’d take it from Colonel Sanders. The fact that doctors have to discourage their patients from taking their medical advice from a social networking site for teenagers is a truly troubling illustration of the extent to which these online social networks are pervading Americans’ lives, and I for one, am glad I no longer have a Facebook account.

Enjoy the Ride

As we college students enter the beginnings of the "real world," our childhood is rapidly evaporating into phrases like "when I was a kid" and "a decade ago" (seriously, when did we get so old?).

Back in the day our exercise was unplanned: racing down the street, pick-up games of neighborhood sports and late-night games of capture-the-flag. Now we need to schedule in a gym visit, which can be stressful in itself. What happened to those carefree days when we were healthy without having to think about it?

Well, it may not be so hard to reclaim that feeling of exhilaration and exercise-induced endorphins. Instead of trying to find time for the gym (which isn't much fun anyways), why not return to one of those childhood activities?

Cycling, better known as bike-riding.

It's a stress-reliever, it's a calorie-burner, it takes you back to the carefree days of your youth.

An Associated Content article claims: "Give your bike one hour, and in return you'll receive an undeniable sense of freedom, and an invigorated body, mind and spirit." What could be better than that?

Give it a go: the article lists 10 tips for beginner cyclists.

Walk This Way

As college students, it's difficult to find time for exercise. In fact, many students rely on walking around campus for their daily dose of calorie burning, but, as we all know, walking is not exactly a substitute for the gym.

What if it could be though? An article in Yahoo!'s Healthy Living section asked Bob Harper, a trainer from NBC's The Biggest Loser, to turn walking into a realistic replacement for sweating on the treadmill.

Harper created three simple walking program that utilizes strength training moves for a calorie-blasting workout that fits well into the busy life of a college student (and is free!)

Walking four to six times a week, choosing a different routine each day, can have great impacts on weight loss. Sounds simple enough to me.

Exercise Helps Prevent Colds

There are plenty of reasons to incorporate exercise into your daily routine, but what if it could also help ward off cold and flu symptoms?

20 minutes of moderate aerobic exercise a day can boost your immune system to prevent getting sick this winter, explains an article posted by CNN.com.

Exercising increases white blood cell circulation and produces endorphins- both which have positive effects on the immune system. This can lower your chances of catching a cold, or worse yet, the flu.

While there are several other factors at play when it comes to staying healthy, this seems to be an easy way to avoid those winter cold blues.