Walking to health

"Walking is convenient and may be accommodated in occupational and domestic routines. It is self-regulated in intensity, duration and frequency, and, having a low ground impact, is inherently safe. Unlike so much physical activity, there is little, if any, decline in middle age. It is a year-round, readily repeatable, self-reinforcing, habit-forming activity and the main option for increasing physical activity in sedentary populations. Present levels of walking are often low. Familiar social inequalities may be evident. There are indications of a serious decline of walking in children, though further surveys of their activity, fitness and health are required. The downside relates to the incidence of fatal and non-fatal road casualties, especially among children and old people, and the deteriorating air quality due to traffic fumes which mounting evidence implicates in the several stages of respiratory disease. Walking is ideal as a gentle start-up for the sedentary, including the inactive, immobile elderly, bringing a bonus of independence and social well-being. As general policy, a gradual progression is indicated from slow, to regular pace and on to 30 minutes or more of brisk (i.e. 6.4 km/h) walking on most days. These levels should achieve the major gains of activity and health-related fitness without adverse effects. Alternatively, such targets as this can be suggested for personal motivation, clinical practice, and public health. The average middle-aged person should be able to walk 1.6 km comfortably on the level at 6.4 km/h and on a slope of 1 in 20 at 4.8 km/h, however, many cannot do so because of inactivity-induced unfitness. The physiological threshold of 'comfort' represents 70% of maximum heart rate",  according to the study of Dr. Morris JN and Dr. Hardman AE. at the Health Promotion Sciences Unit, London School of Hygiene and Tropical Medicine, England(1).

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(1) "Walking to health" by Morris JN, Hardman AE.

Yoga and Physical fitness

In the samples of 204 subjects were recruited from eight senior activity centres and 176 subjects completed the study. Subjects were randomly assigned into three groups based on the centres: (1) Experiment I: complete silver yoga with stretching and meditation, (2) Experiment II: shortened silver yoga without the guided-imagery meditation and (3) Wait-list control. The interventions were conducted three times per week for 24 weeks. Physical fitness indicators included body compositions, cardiovascular-respiratory functions, physical functions and the range of motion, the result showed that the physical fitness of older adults in both the 70-minute complete silver yoga group and the 55-minute shortened silver yoga group had significantly improved after the interventions. It was recommended that the silver yoga programme be shortened by eliminating the guided-imagery meditation (1).

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(1) "Physical fitness of older adults in senior activity centres after 24-week silver yoga exercises" by Chen KM, Chen MH, Hong SM, Chao HC, Lin HS, Li CH.

Weight Loss and Yoga

In the comprehensive search yielded 507 studies; 10 studies with 544 participants (69.6 ± 6.3 yr, 71% female) were included. Large variability in yoga styles and measurement outcomes make it challenging to interpret results across studies, but researchers found that moderate improvements for gait (ES = 0.54, 0.80), balance (ES = 0.25-1.61), upper/lower body flexibility (ES = 0.25, 0.70), lower body strength (ES = 0.51), and weight loss (ES = 0.73, 0.99).Yoga may engender improvements in some components of fitness in older adults. However, more evidence is needed to determine its effectiveness as an alternative exercise to promote fitness in older adults. Further investigation into yoga as an exercise activity for older adults is warranted(1)

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(1) "Does yoga engender fitness in older adults? A critical review" by Roland KP, Jakobi JM, Jones GR.

Herbal Alfalfa and diabetes

Alfalfa is a flowering plant in the genus Medicago, belonging to the family Fabaceae, It has been cultivated all over the world as hay for cattle feeding. The leaves, sprouts, and seeds to make medicine has been used in traditional medicine over thousands of year to treat high cholesterol, asthma, osteoarthritis, rheumatoid arthritis, diabetes, enhance digestive system, bleeding disorder, kidney and urinary tract infection, etc. North America aboriginal has used Alfalfa seed as food, such as making bread and mush.
Diabetes is defined as a condition caused by insufficient insulin entering the bloodstream to regulate the glucose. It is either caused by cells in pancreas dying off or receptor sites clogged up by fat and cholesterol. In some cases, diabetes is also caused by allergic reactions of cells in the immune system.

Ingredients
1. Essential amino acids
2. Calcium
3. Magnesium
4. Potassium
5. Iron
6. Phosphorus
7. Zinc
8. Beta carotene
9. vitamin C
10. vitamins D
11.Vitamin E
12. Vitamin K
13. Etc.
It chemical constituents include flavones, isoflavones, sterols, Bichanin, Coumestrol, Diadzein, Formonetin, Genistein, coumarin derivatives, etc.

The benefits
herbal alfalfa has so far been used for the treatment and management of various ailments since the beginning of human civilization. In the review therapeutic potential of M. sativa, Sequential extraction of alfalfa with solvents revealed insulin-releasing activity in both methanol and water fractions. In other study of normal and streptozotocin diabetic mice, indicated that  certain traditional plant treatments for diabetes, including alfalfa retard the development of streptozotocin diabetes in mice. Regardless to the outcome, long-term multiple dietary supplement users consumed a broad array of vitamin/mineral, herbal, and condition-specific dietary supplements on a daily basis should consult with their doctors or related field specialist before applying.

The Side effects
1. High amount of vitamin K may reduce the effectiveness of anticogulation medicine
2. Causing additive effects for women who are under estrogen replacement therapy or taking the oral contraceptive pill.
3. It may cause stomach upset and diarrhea
4. The herb may induce lupus erythematosu due to its chemical constituent L-canavanine.
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References
(1) Pancreatic and extra-pancreatic effects of the traditional anti-diabetic plant, Medicago sativa (lucerne) by Gray AM, Flatt PR.(PubMed)
(2) Traditional plant treatments for diabetes. Studies in normal and streptozotocin diabetic mice. by Swanston-Flatt SK, Day C, Bailey CJ, Flatt PR.(PubMed)
(3) Drug-induced lupus: an update by Vasoo S.(PubMed)

Herbal Andrographis and Cancers

Andrographis paniculata is also known as Andrographis is a herbaceous plant, genus Andrographis, belonging to the family Acanthaceae, native to India and Sri Lanka. It has been used in traditional Siddha and Ayurvedic in treating the common cold, flu, upper respiratory infections, infectious diseases, diarrhea, dysentery, cholera, pneumonia, swollen lymph nodes, leprosy, bronchitis, sore throats, tuberculosis, chicken pox, etc.
Cancer is a class of diseases in which a group of cells growing and multiplying disordered and uncontrollable way in our body, have become progressively worse and damaged other healthy tissues, sometimes spreads to other organs in the body via lymph or blood and results may be in death. 

The Ingredients
Beside the main ingredient andrographolides, giving the plant a bitter taste, other ingredients includediterpene lactones, such as: neoandrographolide, andrographiside, 14-doexy-11, 12-didehydro andrographolide, etc., flavonoinds viz., oroxylin, wogonin, andrographidines A, B, C, D, E, F.

The benefits

Andrographolide (Andro), a diterpenoid, isolated from Andrographis paniculata, has exerted it anti-proliferative and pro-apoptotic effects from sequenced combinations of andrographolide and cisplatin on ovarian cancer cell lines. In other study, Andrographolide, a chemical constituent isolated from the Leaves of Andrographis paniculata Nees, significantly reduced the expression of hVEGF-A165 compared with a mock group in the Clara cells of the lungs and its anticancer and immunomodulatory activities may be potential to provide a cure for pulmonary tumors and a cancer therapeutic agent in the future.

The Side effects
1. Antifertility
Dry leaf powder of A. paniculata increases the risk accumulating of glycogen and cholesterol in the testis, and increased activities of lactate dehydrogenase in testis and alkaline phosphatase in testis and ventral prostate, thus reducing the risk of fertility.
 2. People with gallbladder disease may want to consult with their doctor before using because of the herb stimulating gallbladder contraction effect.
3. Etc.

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References

(1) Anti-proliferative and pro-apoptotic effects from sequenced combinations of andrographolide and cisplatin on ovarian cancer cell lines. by Yunos NM, Mutalip SS, Jauri MH, Yu JQ, Huq F.(PubMed) 

(2) Therapeutic Potential of Andrographolide Isolated from the Leaves of Andrographis paniculata Nees for Treating Lung Adenocarcinomas. by Tung YT, Chen HL, Tsai HC, Yang SH, Chang YC, Chen CM.(PubMed)

(3) Andrographolide, a potential cancer therapeutic agent isolated from Andrographis paniculata. by Rajagopal S, Kumar RA, Deevi DS, Satyanarayana C, Rajagopalan R.(PubMed)

(4) Antifertility effect of Andrographis paniculata (Nees) in male albino rat" by Akbarsha MA, Manivannan B, Hamid KS, Vijayan B., posted in (PubMed)

Food therapy - Asparagus and Immunomodulatory activity

Asparagus
Asparagus is a flowering plant belong to species the genus Asparagus, native to the western coasts of northern Spain, north to Ireland, Great Britain, and northwest Germany, northern Africa and western Asia. Asparagus has been used from early times as a vegetable and medicine, because of its delicate flavor and diuretic properties.
The immune system is the set of cells and their activity against antigens or infectious agents that comprises of the body's defense system against diseases. The immune system does a great job of keeping people healthy and preventing infections. Beside foods and nutritional supplements, herbs also play a important role in helping the immune system defend against viruses and bacteria attacks.

Nutrients and chemical constituents
1. Vitamin K
2. Folate
3. Vitamin C
4. Vitamin A
5. Vitamin B Complex
a) Vitamin B1
b) Vitamin B2
c) Vitamin B3
d) Vitamin B6
6. Fiber
7. Manganese
8. Copper
9. Phosphorus
10. Potassium
11. Protein
12. Etc.
Its chemical constituents include essential oils, asparagine, arginine, tyrosine, flavonoids (kaempferol, quercetin, and rutin), resin, and tannin.

The benefits
Immune system plays an important role in defend our body against invasion of  foreign invasion. Asparagus racemosus Linn. (Fam. Liliaceae) is considered as an ethno-pharmacologically acclaimed Ayurvedic medicinal plant of which may enhance immune function, according to study aqueous extract of A. racemosus (ARC) showed a dose-related stimulation of NK cell activity with a peak increase of 16.9±4.4% at 5.6 μg/ml. However, ARP demonstrated a higher stimulatory activity of 51.8±1.2% at 25 μg/ml. Other in the study of Asparagus racemosus ameliorates cisplatin induced toxicities and augments its antileishmanial activity by immunomodulation in vivo, A. racemosus in combination with cisplatin not only provided enhanced protective immune response but also resulted in remarkable improved kidney and liver function tests as manifested by normal levels of SGOT, SGPT, alkaline phosphatase, creatinine and urea in blood plasma with normal histological observations as compared to only cisplatin treated L. donovani infected BALB/c mice.

The Side effects
It may cause allergic effects and temporarily smelly urination.

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References
(1) Chemical constituents of Asparagus  J. S. Negi, P. Singh, [...], and V. K. Bisht (PubMed)
(2) Characterization and in vitro immunomodulatory screening of fructo-oligosaccharides of Asparagus racemosus Willd. by Thakur M, Connellan P, Deseo MA, Morris C, Praznik W, Loeppert R, Dixit VK.(PubMed)
(3) Asparagus racemosus ameliorates cisplatin induced toxicities and augments its antileishmanial activity by immunomodulation in vivo. by Sachdeva H, Sehgal R, Kaur S.(PubMed)

Food therapy - Black beans (Phaseolus) and Antioxidant effects

Black bean is a Small roughly ovoid legumes with glossy black shells, genus Phaseolus, belongs to the family Fabaceae and can bought in most grocery stores all around the year in dried and canned forms. It is believed that black bean was first domesticated growth in South America.
A free radical is any atom or molecule that has a single unpaired electron in an outer shell and highly reactive to react with other cell, which in turn, causes oxidative damage to the enzymes, other protein, unsaturated fatty acid, phospho-lipids, DNA and RNA, etc., leading to aging of the organisms, as a result of widespread damage due to set of a chain reaction auto-catalytically after attacking the lipid bilayers of the cell walls.

Nutrients and Chemicals constituents a. Nutrients
1. Carbohydrate
2. Dietary fiber
3. Protein
4. Fat
5. Vitamin A
6. Vitamin B
7. Folate
8. Vitamin C
9. Calcium
10. Magnesium
11. Manganese
12. Phosphorus
13. Molybdenum
14. Iron
10. Etc.
b. Chemicals constituents
The major chemical compounds of black bean include anthocyanin, (-)-epicatechin, delphinidin, petunidin, flavonols  and malvidin.

The benefits
Oxidative damage to human body are considered as a major cause of human diseases and aging in some theories. In the study to compare 4 different types of bean with Phenolic extracts of 4 Vigna species of legumes (mung bean, moth bean, and black and red varieties of adzuki beans)showed that Vigna species of legumes are potential source of antioxidant phenolics, Dr. Marathe SA and the research team in the comparison of antioxidative effects of different types of bean found that even though legumes with dark color seed coat did not always possessed high antioxidant activity (e.g. moth bean, black pea, black gram, lentils), but the ntioxidant activity showed positive correlation (r²>0.95) with phenolic contents, in DPPH·, ABTS·⁺ and FRAP assays, whereas poor correlation (r²=0.297) was observed between Fe²⁺ chelating activity of the legumes and phenolic contents.

The Side effect
1. Purines
Black beans contain purines, excessive intake of these substances can cause the accumulation of uric acid, leading to"gout" and kidney stones.
2. Etc.

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Ovarian Cysts And PCOS Elimination
Holistic System In Existence That Will Show You How To
Permanently Eliminate All Types of Ovarian Cysts Within 2 Months

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References (1) Differential accumulation of polyphenolics in black bean genotypes grown in four environments.
Marles MA, Balasubramanian P, Bett KE. (PubMed)
(2) Phenolic antioxidants in some Vigna species of legumes and their distinct inhibitory effects on α-glucosidase and pancreatic lipase activities.

Sreerama YN, Takahashi Y, Yamaki K(PubMed)

(3) Comparative study on antioxidant activity of different varieties of commonly consumed legumes in India. by Marathe SA, Rajalakshmi V, Jamdar SN, Sharma A.(PubMed)