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Proven Health Benefits of Chocolate

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Proven Health Benefits of Chocolate

Who doesn’t love chocolate? Do you know that a small amount of bitter chocolate has many benefits, such as changing your mood and reducing cholesterol? Although it is notorious for fattening you, this delicious food is also beneficial to your health. When you read this article, you will not feel guilty when you eat chocolate. Proven Health Benefits of Chocolate

Chocolate is made of the seeds of Theobroma, the cacao tree, its earliest use was in the Olmec civilization in Mesoamerica. After the American continent was discovered, chocolate became popular and was spread around the world, with people’s demand increased day by day.

What is the best chocolate?

The darker a chocolate is (if it includes 70 percent cacao or more), the higher the flavonoid content it has. Foods such as broccoli, onion, fruit and tea contain flavonoids and protect people against some cancer and heart diseases. Therefore, we can say that bitter chocolate is healthier. According to some research, people consume an average 4.5 kilograms of chocolate in a year. Well, what benefits does this food, which is so irreplaceable for people, have?

Reduces cholesterol

As chocolate contains cacao oil which is rich in saturated fat, it is known to be harmful to health. However, cacao oil, which is another form of saturated fats, like coconut oil, can be beneficial for your health, as well. One-third of the fat in cacao oil is a stearic acid which turns into healthy monounsaturated fats, which are called oleic acid, in your liver. Oleic acid actually decreases the bad cholesterol level (LDL) and increases the good levels (HDL). Besides, poly anti-inflammatory compounds in cacao help in the struggle against chronic vascular inflammation. They increase the flexibility in blood vessels and then decrease blood pressure.

They prevent thrombocytes from sticking to each other and arteries from occlusion. This strong antioxidant helps to create HDL cholesterol levels. In research published in 2007 in the American Journal of Clinic Nutrition (AJCN), a 24 percent increase in HDL level of the participants who were given cacao powder was observed in comparison with the control group’s five percent increase. However, do not forget to prefer bitter chocolate. When bitter chocolate is compared with milk chocolate, it has three times more antioxidants which prevent blood thrombocytes from sticking to each other and arteries from occlusion.

Increases concentration

In magnetic resonance imaging works, it is shown that chocolate increases blood circulation in the brain and thus it can increase your focus. It is also observed that blood circulation in the brain of healthy adults who take a small amount of cacao flavonol at least five days is better.

In another research study, scientists from Harvard Medical School asserted that drinking two cups of hot chocolate a day can help the brain stay healthy and help the decrease of memory loss in the elderly. Researchers discovered that hot chocolate develops blood flow to the required parts of the brain.

Helps to fight stress

Stress causes an increase in the level of cortisol in your body. This situation, unfortunately can affect those with depression and can cause heart diseases and stroke. In research in 2009, the cortisol level of those who eat 40 grams of chocolate every day for two weeks decreased in comparison with cortisol levels at the beginning. Other research in the following year revealed that people who eat chocolate for 30 days have 10 percent lower anxiety levels, and people feel more relaxed.

Gives a boost to exercises

You need to increase your energy level before exercises. Chocolate will help you both to increase your energy and prevent pain. Two antioxidants in cacao, catechins and epicatechins, increase absorption of foodstuffs that produce energy in your muscles, therefore, they help you through the exercise, giving you an energy boost. In research on laboratory animals, a 30 percent increase was seen in resistance to tiredness after the regular use of these energy-giving antioxidants for two weeks. Similarly, anti-inflammatory compounds in cacao can cause a fivefold decrease in pain after exercises. The best way to utilize the benefits of chocolate is to eat some bitter pieces after you exercise.

Gives healthier skin

Works showed that consuming chocolate rich in antioxidant cause more humid, smooth skin which is resistant against sunburn. In research in the European Journal of Nutrition, it was discovered that those who regularly consume cacao for 12 weeks decreased moisture loss in their skin at the rate of 25 percent. Besides, consuming chocolate decreases sunburn. British researchers gave bitter and milk chocolate to two female groups for 12 weeks. At the end of the research, it was observed that the women in the group who consumed bitter chocolate doubled the protection against ultraviolet rays while there was no change in the other group. Cacao pushes blood circulation to the thin capillary vessels on the layer of the skin and to other vessels which protect the skin against dehydration and burns.

Cacao for healthier teeth

The sugar in chocolate can cause tooth decay but cacao protects your teeth. Cacao nibs contain antibacterial compounds which prevent dental plate and biofilms on which bacteria that cause gaps can grow. In research on children who did not brush their teeth for four days, it was seen that mouthwash with cacao killed 21 percent of bacteria in one go.

Prevents weight gain

It is rich in cacao, fiber and protein. In a standard bitter chocolate stick, there are four grams of fiber and eight or nine grams of protein. A spoon of cacao powder also includes four grams of fiber and one gram of protein. Research showed that those who regularly consume chocolate are slimmer than those who stay away from it. In another research study, Dutch researchers discovered that even smelling chocolate makes people lose their appetite and suppress the hunger hormones.

Too much of anything is harmful

Do not forget that chocolate is a food that contains a high amount of sugar and has a high calorie count. Therefore, it is a good idea to limit chocolate consumption if someone wants to lose weight or try to protect his or her weight. The amount of sugar in most chocolates can cause tooth decay. In addition, there is some research which suggests that chocolate can cause weak bones and osteoporosis. A1study in the AJCN was conducted to reveal the relation between chocolate consumption and bone mass in older women. Researchers decided that old women who consume chocolate every day have low bone mass and power. Generally, we can say that chocolate has many benefits to health. However, as I always say, too much of everything can be harmful to us.

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Multivitamin kullanarak sağlıklı kalınabilir mi?

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Sağlığımızı korumak için almamız gereken bazı önlemler var. Vitamin ve mineral takviyeleri bunlardan biri olabilir mi? Multivitaminler üzerine birçok farklı araştırma, bir o kadar da faklı fikir var.

Kendimizi iyi hissetmediğimiz zamanlarda vitaminsiz kaldığımızı düşünmüşüzdür. Bazen kendi kararımızla bazen de doktor tavsiyesiyle takviye vitaminlere başvururuz. Hatta tek tek vitamin almak yerine birçok vitamin ve mineral içeren multivitaminler daha cazip gelir. Bunu sağlığımızı korumak adına yaparız. Ancak bazı uzmanlara göre, günlük multivitaminler sanıldığı kadar fayda sağlamıyor, bazılarına göre ise multivitamin takviyesi gerekli. Peki, ne yapmalıyız?

Multivitamin Kullanmalı mıyız?

Annals of Internal Medicine dergisinde yayımlanmış bir araştırmaya göre multivitaminler kalbin veya beynin korunmasında bir fonksiyona sahip değil. Bazı Harvard uzmanları ise hala umutlu. Öyle ki onlara göre multivitaminler herhangi bir risk oluşturmuyor, aksine avantajları var ve sağlıklı bir yaşam için gerekli.

Sağlığımız söz konusu olduğunda işin uzmanlarına güvenmemiz gerekir. Ancak uzmanlar bir noktada buluşamadığında bazen kendimize güvenmemiz ve vücudumuzun ihtiyaçlarını iyi anlamamız çözüm olabilir. ‘Nereden başlayalım?’ derseniz, öncelikle neden multivitamin kullandığınızı ya da kullanmayı düşündüğünüzü kendinize sorun. Eğer beslenmenizde yeterli vitamin alamadığınızı düşünüyorsanız, ilk yapmanız gereken kendinize daha sağlıklı bir beslenme planı oluşturmak olmalı. Bu konuda bir beslenme uzmanından yardım almak, günlük almanız gereken vitamin ve mineral oranlarını dengelemenizi sağlayabilir.

Multivitamin kullanmanız gerektiğini söyleyen doktorunuzsa, gerçekten gerekli olup olmadığını sorun. Vücudunuz tek bir vitamin yönünden mi yoksa genel bir vitamin eksikliği yönünden mi takviyeye ihtiyaç duyuyor öğrenmenizde fayda var. Böylece eksikliği, beslenmenizi düzenleyerek tamamlayıp tamamlayamayacağınızı değerlendirebilirsiniz.

Kendi kararınızla özellikle A ve E gibi bazı vitaminleri yüksek dozlarda ve çok sık almayın. Vücudunuzdaki toksik seviyenin tehlikeli bir noktaya gelmesine yol açabilir.

Takviye Multivitaminler Hastalıkları Önlemiyor

Physicians’ Health Study II araştırmacıları uzun süreli multivitamin kullanımının sağlık üzerindeki etkilerini inceledi. Yapılan çalışmada multivitaminlerin kanser ve katarakt riskindeki küçük bir azalma ile ilişkili olduğu ancak kardiyovasküler hastalıklardan ölümleri azaltmadığı tespit edildi.

The Journal of Nutrition’da yayımlanan bir çalışmaya göre ise ekstra mineralli multivitaminler kadınlarda kalp hastalığından ölümleri azalttı. Ancak yapılan çok sayıda farklı araştırmada, multivitaminlerin erken ölümü önlemediği sonucuna ulaşıldı.

Multivitaminler üzerine yapılan birçok çalışmadan çıkan sonuçlar çelişkili olduğu için bazı sağlık kuruluşları hastalıkları önlemek için vitamin ve mineral kullanımını desteklemiyor.

 

Konuyla ilgili farklı bir yazıya burayı tıklayarak ulaşabilirsiniz.

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Protect your heart at all costs: How to have a healthy heart

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Protect your heart at all costs: How to have a healthy heart

Studies show that heart attacks are one of the main diseases leading to death for both men and women. In its simplest definition, a heart attack can be explained as plaques formed in the blood vessels for various reasons preventing blood and oxygen from reaching the heart and thus stopping the system. Due to the vital importance of cardiovascular diseases, whose reasons have been investigated numerous times, it is important to know the most important prevention measures and adapt them to our lives in a timely manner. Protect your heart at all costs: How to have a healthy heart.

Sleep 7-8 hours every day

Research points out that regular and adequate sleep is one of the most important steps to protect heart health. A study that included people who sleep less than six hours a day and others who sleep between seven to eight hours revealed the relationship between adequate sleep and heart attacks. Accordingly, those who sleep less than six hours a day are twice as much at risk than those who sleep seven to eight hours a day.

Sleep helps regulate the level of insulin in the blood. When you do not sleep well enough, your cells become resistant to insulin, which causes your blood sugar to rise, weight gain, and you can develop long-term cardiovascular diseases. Regular and adequate sleep, which we do not pay enough attention to, is important enough to cause long-term cardiovascular diseases.

Waist circumference

Your weight is an important clue to your health. The increasing rate of obesity in recent years has led scientists to examine health problems associated with obesity. According to studies, being overweight invites many vital diseases, especially cardiovascular disease. Some of the recent studies stress that your waist circumference is as important as your height-to-weight ratio. The likelihood of developing cardiovascular diseases increases in direct proportion to your waist circumference. According to scientists, a woman’s waist circumference of over 89 centimeters (35 inches) and a man’s waist circumference of over 102 centimeters increases the risk of developing cardiovascular disease.

According to scientifically proven data, losing 5-10 percent of your total weight is enough to significantly reduce your chances of developing cardiovascular disease.

Exercise regularly

Regular exercise is a miracle-like wish for those who are lost in a busy working tempo and city life. However, we must not forget that health is acquired through discipline. Studies have shown that doing aerobics three days a week for 30 to 60 minutes regulates cholesterol levels, controls high blood pressure and reduces the risk of developing cardiovascular diseases. If you follow a healthy diet program along with regular exercise, you can reach these results much more effectively and quickly.

Laugh

Laughing is the best medicine ever discovered. Studies have shown that laughter is extremely beneficial for vascular health. When you laugh, a serious decrease in the level of cortisol, known as the stress hormone, occurs. Decrease in stress and cortisol levels regulates blood pressure, strengthens our immune system and makes us feel happier. Scientists studying the effects of human psychology on diseases state that stress increases the risk of heart attacks.

Take aspirin

Plaque emerging in the blood vessels for various reasons prevents blood flow, leading to a heart attack. Aspirin naturally distributes blood clots. If you suspect someone is having a heart attack near you, one of the first things you should do is to make them chew aspirin (not swallow). Thanks to this intervention, the clot that is causing congestion in the blood vessels will dissipate in a short time.

Learn about your genetic history

Your chances of getting cardiovascular disease are closely related to your genetic heritage. In particular, if there is history of cardiovascular disease among your close relatives get regular checkups. Early diagnosis is of vital importance in cardiovascular diseases as in many other diseases.

Beware if you snore

Studies show that snoring is an important sign of heart disease. If you are snoring, you may need to contact a specialist. Being overweight causes various diseases in a linked manner. One of them is sleep apnea that stops you from breathing during sleep. Studies have revealed that sleep apnea significantly increases the risk of heart attack.

Cut down on salt intake

Salt’s harms have long been discussed. In particular, the claim that cardiovascular disease is closely related to high salt intake is a subject everyone is aware of. According to studies, cutting down on your daily salt intake even by a single teaspoon is enough to reduce the pressure on your heart.

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Psoriasis: Symptoms and Treatments

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Psoriasis: Symptoms and Treatments

Psoriasis, which is mostly chronic, is a common dermatological disease with different appearances in different people. The disease is not an infectious one and it can occur in people of all ages, even if it is generally seen in people 15 to 30 years old. Although the reason for its emergence is not completely known, it is thought that it occurs as a result of an interaction of the immune system, genetics and environmental factors. Psoriasis: Symptoms and Treatments

A frequently asked question is, “How do you understand whether a skin rash is actually psoriasis or not?” This article examines the description of psoriasis, its types and treatment alternatives.

The disease takes its name from some of the most common symptoms which are white, bright and dry dandruff on a red skin eruption. It can appear with the hardening of the soles of the feet and palms, and cracks in the skin. It can occur with a rash-like appearance in the folding parts of the body, such as the armpits or belly button. In patients with psoriasis, small pits on nails, yellow-red stains like oil drops, hollow and thickening nails, bleeding under nails and disorder on the surface of nails can be observed. The disease can occur on the skin with hair, knees and elbows, sacrum and hips. Sometimes, it can be mistaken for eczema or allergic skin diseases.

Types and symptoms

Plaque psoriasis: Plaque psoriasis, the most common one, is red lesions covered by blotchy, inflammatory, white and nacred flakes. These plaques, which can be itchy and painful, can be seen anywhere in the body. However, the most common areas are the elbows, knees, waist and scalp. Eighty percent of patients with psoriasis have this type.

Guttate Psoriasis: Guttate psoriasis is the second most common disease after plaque psoriasis and mostly appears in childhood or young adulthood. Its frequency among all psoriasis types is 10 percent. It is seen on the skin of the chest, arms, legs and other parts of the body as small, red, separate spots. These spots are generally not as thick as plaque lesions.

Pustular psoriasis: Pustular is a rare type of psoriasis seen mostly in adults. It is usually observed on a small area on the hands and feet as white blisters filled with non-inflammatory liquid but it can spread to other areas.

Inverse Psoriasis: This is seen on the armpits, groin, inframammary fold, backs of the knees, sexual organs and other skinfolds on the hips. This type appears as nacred, smooth, bright and red inflammatory lesions.

Erythrodermic Psoriasis: This is an inflammatory type of psoriasis which is seen frequently. This disease is the most severe as it covers a great part of the body, more than 75 percent, with itching and redness on the skin and painful, exanthematous flaking.

Psoriatic arthritis: Along with typical psoriasis symptoms on the skin, there can be rheumatic problems. Swelling, pain, redness and mobility restriction can be seen among its symptoms that affect the joints. In many patients, effects such as heel spur, elbow pain, waist and back pain, can also be observed. In some cases, psoriasis negatively affects the fingernails and toenails. Nails generally thicken and the disease causes some effects such as dents on the nails and nail separation from their bed.

As psoriasis can be mistaken for other skin diseases, consulting your doctor can help with getting a proper diagnosis and the best treatment plan for you.

Treating psoriasis

The treatment of psoriasis should be planned, considering the general health, age and lifestyle of the patient and the type of psoriasis. The first thing that should be done while struggling against the illness is to prefer soaps that do not dry the skin, and moisturizing creams and lotions should be applied in order to clear up the dryness and to stop the flaking. The itch should be taken under control in this way as well.

Psoriasis is treated with various methods, such as steroid medicines, light therapy and edible medicine.

Topical medicines that are among the treatment methods that are applied to the skin directly, i.e., creams and sprays. Some of them contain a steroid, some have an analog of vitamin D, some have both a steroid and vitamin D and some contain retinoid.

More naturally, honey is applied to the skin and is accepted as a treatment option.

If topical medicines don’t provide adequate relief, your dermatologist can prescribe oral medicines that you take two times a week or a day. One of the recommended medicines that is generally prescribed is Apremilast. For some people, Acitretin, which is a derivative of vitamin A, is also recommended as an alternative, but you should inform your doctor about any medicine, like vitamins, food supplements and et cetera, which you use. You should also let him/her know about any allergies, health problems that you have or had, like pregnancy and surgery, before using this medicine.

If you use another medicine, the effects of Acitretin can change. This situation can both increase side effect risks and also prevent the medicine from working the way it should. Acitretin cannot be taken with some chemotherapy medicines, like Methotrexate and Tetracyclines. As a result, serious side effects can be observed. The treatment can be practiced by natural (solar) rays and artificial UV rays. In this practice, treatment can be done together with other medicines.

UVB phototherapy: UVB phototherapy can increase the symptoms of light and moderate psoriasis while it can treat spots, common psoriasis and problems that are resistant against the topical treatments. Its side effects can be itching, redness and skin dehydration.

Psoralen plus UVA: UVA rays can penetrate into deeper regions than UVB rays. Its short-term side effects are nausea, headache, burning and itching while long-term effects can be dry skin, increased sun sensitivity and skin cancer risk.

Atomic laser: This is used for light and moderate illnesses and applied to only the problematic skin area.

Injections: You can bid farewell to psoriasis with biological treatment – the success rate of which is between 80 and 90 percent – which is a much safer alternative that has fewer side effects. Injections are given every other week or once every three months to treat the illness.

However, medicines are expensive so be sure to consult with your doctor before deciding on a treatment plan.

If you’re suffering from this disease, you should definitely see a dermatologist instead of thinking that there is no cure.

Triggering factors for psoriasis

Mechanic trauma, such as sunburn, bath-glove or wax, that cause skin injury

Smoking and alcohol

Vitamin D deficiency

Dry skin

Stress, emotional trauma

Strong painkillers, some heart and malaria medicines

Infection and hormonal changes like pregnancy and menopause

Irregular nutrition

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