Foods to Eat to get a Good Night Sleep!

Another article we wanted to share from eHealthforum.com I am always looking for a better way to get a good night sleep!  We hope you will find the information informative!

People who are experiencing difficulty getting to sleep or sinking into a deep and restful sleep might wonder about foods that will increase the quality of their slumber. There are a number of foods that can help improve sleep. Learning about some of the common foods that can have a healthy impact on sleep cycles can help individuals feel more rested and energized, and achieve greater vitality through an improved diet.

A common nutritional element in many "sleep-enhancing" foods is tryptophan, a naturally-occurring essential amino acid that works with the melatonin in the body and can induce sleep. Several different foods contain this amino acid. People who enjoy a large holiday feast that includes roast turkey may experience a feeling of sleepiness after their meal. This is due, in part, to the tryptophan in the turkey.

Tryptophan can be found in a number of other animal-based foods, including eggs and other dairy products. Eating eggs, in various cooked forms, can produce the relaxing effects of tryptophan. Other dairy products that include this sleep-supporting amino acid include milk and cheese.

A wide variety of vegan foods also support healthy sleep patterns. These include whole grains like brown rice or quinoa. Beans or legumes are high in B vitamins, which promote sleep and relaxation. Nuts are another food that can improve the quality of a person's sleep, as well as providing handy alternatives for protein rich snacks that are nonperishable and can be taken anywhere.

Sunflower seeds and similar foods also promote healthy sleep. Some soy products can accomplish the same goal, such as certain types of soy milk.

For more information about foods that promote relaxation and overall wellness, visit our Nutrition forum.
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We wanted to share an interesting article we came across.  Cadmium in our soil? 

Jeremy.Moore@aacr.org
215-446-7109
American Association for Cancer Research 

Dietary cadmium may be linked with breast cancer risk

PHILADELPHIA — Dietary cadmium, a toxic metal widely dispersed in the environment and found in many farm fertilizers, may lead to an increased risk of breast cancer, according to a study published in Cancer Research, a journal of the American Association for Cancer Research.

Cadmium occurs at low concentrations naturally, but scientists are concerned because contamination of farmland mainly due to atmospheric deposition and use of fertilizers leads to higher uptake in plants.

"Because of a high accumulation in agricultural crops, the main sources of dietary cadmium are bread and other cereals, potatoes, root crops and vegetables," said Agneta Åkesson, Ph.D., associate professor at Karolinska Institutet in Sweden. "In general, these foods are also considered healthy."

For the current study, Åkesson and colleagues observed 55,987 women for more than 12 years. They estimated the dietary cadmium exposure using a food frequency questionnaire. During the follow-up period, researchers observed 2,112 incidences of breast cancer including 1,626 estrogen receptor-positive and 290 estrogen receptor-negative cases.

Cadmium consumption was divided into three groups with the highest levels of exposure compared with the lowest. Overall, a higher exposure to cadmium via diet was linked with a 21 percent increase in breast cancer. Among lean and normal weight women, the increased risk was 27 percent.

Both estrogen receptor-positive and negative tumors had the same risk increase at roughly 23 percent. Åkesson said that women who consumed higher amounts of whole grain and vegetables had a lower risk of breast cancer compared to women exposed to dietary cadmium through other foods.

"It's possible that this healthy diet to some extent can counteract the negative effect of cadmium, but our findings need to be confirmed with further studies," said Åkesson. "It is, however, important that the exposure to cadmium from all food is low."

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About the AACR

Founded in 1907, the American Association for Cancer Research (AACR) is the world's first and largest professional organization dedicated to advancing cancer research and its mission to prevent and cure cancer. AACR's membership includes 34,000 laboratory, translational and clinical researchers; population scientists; other health care professionals; and cancer advocates residing in more than 90 countries. The AACR marshals the full spectrum of expertise of the cancer community to accelerate progress in the prevention, diagnosis and treatment of cancer through more than 20 conferences and educational workshops, the largest of which is the AACR Annual Meeting with more than 18,000 attendees. In addition, the AACR publishes seven peer-reviewed scientific journals and a magazine for cancer survivors, patients and their caregivers. The AACR funds meritorious research directly as well as in cooperation with numerous organizations. As the Scientific Partner of Stand Up To Cancer, the AACR provides expert peer review and scientific oversight of individual and team science grants in cancer research. The AACR actively communicates with legislators and policymakers about the value of cancer research and of related biomedical science in saving lives from cancer.

For more information about the AACR, visit www.AACR.org.

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-Jim Sanchez, Los Angeles, CA

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Exercise Tips for People with Type 2 Diabetes

We thought we would share this article found at ehealthforum.com.  We hope you enjoy it! 

In most cases, people with Type 2 diabetes may safely exercise. In addition to taking medication to regulate insulin and following a special diet, exercise can improve the patient's condition by lowering the blood sugar. Typically, people with Type 2 diabetes are not used to exercising, so it's safest to begin exercising with approval from your doctor. It is also best to start with an easy workout plan.

Choosing a Workout Plan

A patient with diabetes should talk to a personal trainer and choose an easier workout plan to begin with. The type of workout may vary according to a patient's preferences: some may choose yoga, while others may opt for brisk walking or swimming. The tempo or pace of the workout should be slow to moderate. Also, it is advisable that the patient is monitoring blood sugar levels and overall condition to ensure that the body reacts well to the workout.

 30 Minute Workout

The amount of time spent exercising per day should be at least 30 minutes to ensure that the patient sees some results with improved fitness and lowers his blood glucose. As the patient becomes more fit and gets used to the workout routine, the time may be extended to 40 or 60 minutes per day.

Increase Activity

In addition to beginning a workout plan to improve fitness or lose weight, the Type 2 diabetes patient should also focus on being more active throughout the day and take advantage of any opportunity to move. For instance, the patient might use the stairs instead of the elevator and try to walk instead of using the car for shorter distances.

For more tips for managing diabetes, visit our Diabetes forum.

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