Iron deficiency anemia is a common medical problem especially among children and women. But what is this illness and what are its consequences? Read on.

Iron Deficiency Anemia

Iron deficiency anemia is a medical condition wherein the red blood cells in the blood are lower than normal due to a lack of iron. There are many causes of iron deficiency which include chronic diseases, age and viral infections. This is the most common type of anemia. When the body lacks iron, it cannot produce a type of protein called hemoglobin, which is responsible for carrying oxygen to the tissues. Hemoglobin is responsible for the red color of blood. If there is a lack of iron, hemoglobin is not produced adequately and the body tissues may suffer from lack of oxygen. Thus with iron deficiency anemia, your body cannot function effectively to continue to its usual daily processes.

In reproductive”age women, the usual cause of iron deficiency anemia is iron loss in the blood through menstruation or childbearing. However in other people as well as in some women, iron deficiency anemia may be caused by a lack or an inadequacy of iron in the diet. It can also be caused by intestinal infections and other disease processes.

Iron deficiency can result when one consumes food which is low in iron over a period of time. This is why one should consume iron rich foods every now and then. Examples of iron rich foods include meats, eggs, fruits and green vegetables. Children may need more iron in their diet more than adults.

Other conditions which may cause iron deficiency anemia include conditions that cause internal bleeding such as stomach ulcers, polyps in the colon or intestines, or use of pain relievers such as aspirin. Surgeries in the gut or inflammatory bowel disease may also give rise to iron deficiency anemia. Those who are at high risk include women of reproductive age, pregnant women, malnourished persons, frequent blood donors, children and infants, and vegetarians who do not eat meat or vegetables which are rich in iron.

Iron deficiency anemia may manifest with symptoms such as weakness, general fatigue, pallor, shortness of breath, dizziness, strange carvings for dirt or ice or clay, a tingling sensation in the legs, swelling or sore tongue, coolness of extremities, brittle nails, headaches or fast/ irregular heartbeat. The doctor may do some diagnostic tests to make a diagnosis of iron deficiency anemia, such as complete blood count, ferritin levels, red blood cell morphology, total iron binding capacity test and tests for internal bleeding such as fecal occult test or pelvic ultrasound.

If untreated, iron deficiency anemia may have complications such as heart problems, premature birth in pregnancy, and delayed growth in children and infants. This is why iron deficiency anemia needs to be treated as soon as possible, with iron supplements or a diet rich in red meat, dark leafy vegetables, dried fruits and nuts, and iron-fortified cereals.

Iron Deficiency Anemia and Stroke

Recently, a study has found out that iron deficiency may increase the risk for stroke by making the blood stickier. The findings of this study were published in the journal PLOS ONE. Researchers from the at Imperial College London studied a group of people with a rare disease called hereditary hemorrhagic telangiectasia (HHT) that often leads to enlarged blood vessels in the lungs, similar to varicose veins. They found out that platelets became stickier in the blood of people with iron deficiency anemia. They found out that those patients with iron deficiency were more likely to have a stroke. Thus, to prevent stroke among high risk people, iron deficiency anemia should be treated as well.

You can learn more about iron deficiency anemia by reading our other articles on this site.

Cigarette smoking is dangerous to one's health because of its increased risk for medical conditions such as coronary heart disease, stroke, lung cancer and other problems. However, the dangers of smoking are not only confined to the smoker; it can also affect other people. Smoke affecting other people may be in the form of third-hand smoke– the smoke, its particles and its gases”left in the air after a cigarette is put out. These smoke particles remain in the air and in the surface of the area where someone has smokes.

Third-Hand Smoke

Third hand smoke is dangerous because it can also bring about the bad effects that cigarette smoke can bring to the user. The area where the smoker has frequented still contains traces of chemicals that are harmful to our health. Experts say that out of these many chemicals, eleven are considered carcinogens or substances that can cause cancers. These chemicals include nicotine, radioactive polonium-210, lead, cyanide, butane, arsenic, and polycyclic aromatic hydrocarbons. Aside from the presence of these chemicals in the air, third-hand smoke may also be emitted by a process called off-gassing, in which substances from smoke that are in the surface of the area get released back into the air in the form of gases. In this way, the residue left by tobacco smoking emits toxins which may be inhaled and taken up by the body.

Aside from toxic chemicals which are being released into the air, exposure can also result from the interaction of substances emitted by third hand smoke with other chemicals in the environment. For example, third hand smoke may react with nitrous oxide in the air to form carcinogens known as nitrosamines. Nitrous oxide is present as gas from car engines and gas appliances. Another example is that volatile organic compounds in third hand smoke can react with ozone in the air to form formaldehyde and other toxic compounds that can bring negative effects on health.

People become exposed to third hand smoke by inhalation of smoke, by ingestion of particles through food or fingers placed in the mouth or through skin absorption. The skin has the capacity of absorbing medications and even harmful compounds from the atmosphere. Children are the ones who have greater risk of contacting third hand smoke than adults, and third hand smoke can gradually increase over time by repeated smoking in the home, inside the workplace or in vehicles. Places with high humidity are protected from third hand smoke, so places with low humidity carry a greater risk for exposure.

Third-Hand Smoke Is Deadly

A recent study done by researchers from the University of California, Riverside has found out that third hand smoke is just as deadly as second-hand smoke. The researchers studied mice which were exposed to third hand smoke and observed that there were significant damages to body organs in mice such as the liver and the lungs. They also found out that these mice showed changes in their organs and have elevated levels of a tobacco-specific carcinogen in their blood, a finding which has also been found in those exposed to second-hand smoke. Third hand smoke increased lipid levels in the blood and led to non-alcoholic fatty liver disease, which can further lead to cancer, cirrhosis of the liver and cardiovascular diseases. The lungs showed findings similar to that of inflammation-related illnesses such as asthma and chronic obstructive pulmonary disease. There was also poor wound healing. The mice also showed hyperactivity in behaviour tests.

So how can you avoid third hand smoke? You should encourage your family, friends and co-workers to stop smoking. IF you cannot avoid being exposed to third-hand smoke, you can shower or wash after being exposed. You can also clean surfaces and materials exposed to third hand smoke with vinegar. You should also open windows of the areas which were exposed to smoke. Lastly, you should educate everyone you know about the benefits of a smoke-free environment.

If you want to know more on how to stop smoking, you can check out our other articles on this site.

Are you fond of eating strawberries? Then you may be glad at this recent finding. A new study has found out that eating strawberries may lower your blood cholesterol levels.

Cholesterol

Cholesterol is defined as a waxy or fatty substance present in the body which is being produced by the liver. Though scorned at because of its potential harmful effects, it is actually an important substance in the body. It works to protect our cells by being a component of the outer layer of cells. It is present and transported through the blood and is the main fat or sterol substance synthesized by animals, though it can also be found in fungi and plants. High cholesterol problems are one of the increasing diseases in the world today.

Cholesterol, as said previously, is an important substance in the body. It can build and maintain cell membranes while determining which molecules can pass into the cell and which cannot. It is also needed in the production of sex hormones such as estrogens and androgens. It can also be used to produce other hormones such as cortisol, corticosterone, aldosterone and others. It also aids in the production of bile. Cholesterol also converts sunshine to Vitamin D which can have cardiovascular benefits and numerous other functions. It can also help in the metabolism of fat-soluble vitamins such as vitamins A, D, E, and K. It also helps in the insulation of nerve fibers.

Cholesterol is transported by the body by molecules which are known as lipoproteins. Lipoproteins are complex compounds that contain fat and protein. There are three types of lipoproteins: low density lipoprotein or LDL, high density lipoproteins or HDL and triglycerides. Low density lipoproteins are also termed as bad cholesterol because they are responsible for carrying too much cholesterol from the liver to cells. They offer a greater risk for arterial disease. On the other hand, high density lipoprotein or HDL is a type of cholesterol which can prevent arterial disease by facilitating excretion of cholesterol in the body through the liver. Triglycerides is a type of cholesterol that is widely present in the body and which is taken from carbohydrates from food. This is the type of fat that is released from fat cells and used as energy.

Normal cholesterol levels range between 3.6 mmol/liter to 7.8 mmol/liter. A cholesterol level of over 6 mmol/liter raises the risk for arterial disease. High cholesterol levels can bring about atherosclerosis or narrowing of the arteries, heart attacks caused by clots in the blood vessel of the heart, abnormalities in the blood vessels, chest pain or angina, and stroke or transient ischemic attack.

Several signs and symptoms of high cholesterol levels include chest pain due to narrowed arteries of the heart, leg pain during exercise, blood clots, ruptured blood vessels, ruptured plaques, and xanthomas or thick yellow patches in the skin and eyes. High cholesterol levels are usually due to poor nutrition, sedentary lifestyle, excess body weight, smoking, and stress. It can also be caused by treatable medical conditions such as diabetes, high blood pressure, high triglyceride levels, kidney diseases, liver diseases and a underactive thyroid gland. Early menopause, genes, being male, older age, and ethnicity can also place you at risk for diabetes.

Cholesterol and Strawberries

Recent news has it that consuming strawberries everyday for a month can lower cholesterol levels. In this study done by researchers from Università Politecnica delle Marche (UNIVPM, Italy) and the Universities of Salamanca, Granada and Seville (Spain) studied a team of volunteers who ate half a kilo of strawberries a day for a month to see whether it altered their blood parameters in any way. The results showed that the total amount of cholesterol, the levels of low-density lipoproteins (LDL or bad cholesterol) and the quantity of triglycerides fell to 8.78%, 13.72% and 20.8% respectively. HDL remained unchanged. The researchers also commented that in other studies, strawberries also protected against ultraviolet radiation, reduced alcohol damage on the gastric mucosa, improved red blood cells and improved antioxidant capacity of body tissues.

To know more about cholesterol, you can check out our other articles on this site.

Diabetes is becoming more of a common condition nowadays. Diabetes is a group of metabolic disorders which can give rise to high levels of blood sugar levels.

Facts on Diabetes

The problem in diabetes is that blood glucose levels remain high in the blood due to either low or inadequate insulin production, poor response of the body cells to insulin or both. Because of this, a person with diabetes can have signs and symptoms such as frequent urination, thirst and frequent hunger.

There are three types of diabetes: Type 1, Type 2 and gestational diabetes. Type 1 diabetes is a condition wherein the body produces insufficient or no insulin. This is also termed as insulin-dependent diabetes or juvenile diabetes because it usually starts during teenage years or your adulthood. On the other hand, Type 2 diabetes is a condition wherein the body does not produce enough insulin or the cells in the body do not react to insulin, a condition known as insulin resistance. This is the most common form of diabetes. This type of diabetes can be prevented by losing weight, consuming a healthy diet, getting adequate exercise, and monitoring blood glucose levels. This type of diabetes is usually progressive and it usually worsens over time if not treated. Another type of diabetes is gestational diabetes, which usually affects women during pregnancy. During pregnancy females with gestational diabetes are unable to produce enough insulin that will transport increased glucose levels into the cells, thus increasing glucose levels in the blood. Gestational diabetes can be controlled through diet and exercise.

Diabetes is a metabolic disease, which means that it is a disorder that affects the way nutrients, carbohydrates, proteins and fats are being assimilated and broken down in the body. We take in food which is later broken down into glucose that finds its way to the bloodstream. Cells utilize the glucose which is from the food that we eat, however glucose cannot enter the cells when insulin is not present; insulin is the hormone responsible for letting in glucose into our cells. Insulin is produced in the pancreas and gets released after eating, when food reaches the stomach and the intestines.

Diabetes is diagnosed through fasting blood glucose, A1C tests and oral glucose tolerance tests (OGTT). A fasting blood glucose of 126 mg/dl means diabetes while a fasting blood glucose of between 100 mg/dl and 125.99 mg/dl means prediabetes. A A1C test of at least 6.5% means diabetes while a level between 5.7% and 5.99% means prediabetes. A OGTT result of at least 200 mg/dl means diabetes while a result between 140 and 199.9 mg/dl means prediabetes.

Diabetes can give rise to eye complications such as cataracts, glaucoma, retinopathy and others. It can also lead to neuropathy, ulcers, gangrene, skin infections and skin diseases. Heart problems can also ensue such as ischemic heart disease; kidney problems, eye problems, heart attacks and stroke can also ensue. Other complications include depression, anxiety, some mental health problems, hearing problems, gum disease, gastroparesis, ketoacidosis, neuropathy, peripheral artery disease, infections, erectile dysfunction, and impaired wound healing.

Diabetes and Stroke in Women

New research by researchers from the Pennington Biomedical Research Center, Baton Rouge, Louisiana, USA has shown that diabetes in women is associated with an increased risk for stroke in women, but not in men. The results of this study are published in the Diabetologia (the journal of the European Association for the Study of Diabetes). The researchers investigated the associations of different levels of HbA1c with incident stroke risk among 10,876 male and 19,278 female patients with type 2 diabetes in the Louisiana State University Hospital-Based Longitudinal Study (LSUHLS). After 6 years, 2,949 incident cases of stroke were identified. Stroke is more common among men but is more severe in women. Thus diabetic women should take precautions against stroke.

You can find out more about stroke and diabetes in the other articles on this site.

Losing weight is hard; it takes determination, patience and hard work. Still there is no quick weight loss strategy that is effective in the long run. But however hard it may be, more and more people are struggling to lose weight because these people know that obesity or overweight is a risk factor for many diseases such as hypertension, diabetes, heart disease, stroke and other illnesses later in life. If you are one of these people, why don't you try some supplements that can make you lose weight? Losing weight need not be a herculean task with the help of these natural supplements.

Choosing Your Supplement

Before you embark on using these supplements, however, you should know your supplement very well. The United States Pharmacopeial Convention (USP) provides references so that consumers can determine a supplement's product and ingredient identity, quality, strength, and purity. It is also wise to seek the opinion of your doctor first before using any of these supplements.

Chitosan

This supplement comes from the shells of shrimps, lobsters and crabs. Some studies claim that this substance has the ability to block the absorption of extra carbohydrates and fats in the diet.

Chromium

Chromium is a mineral which is said to enhance the action of insulin on carbohydrate metabolism. This supplement may also decrease appetite, reduce fat, increase metabolism and build up muscle mass. However, some studies say that it may have some side effects such as headaches, irritability and insomnia.

Conjugated Linoleic Acid

CLA contains the components of the fatty acid linoleic acid. Some studies claim that CLA can decrease appetite while helping burn fat. This supplement is said to decrease body fat while increasing muscle mass. However its side effects are nausea, gastric upset and diarrhea.

Glucomannan

This supplement comes from the konjac plant and is used to help prevent the absorption of fat from the diet. It is a dietary fibre and also helps curb appetite by increasing fullness. This supplement must be taken with water to prevent choking and blockage of the throat, oesophagus and intestines. Care must also be taken in using this product because it can hinder the absorption of other medications taken concomitantly with it.

Green Tea Extract

This supplement is said to work by decreasing appetite and increasing metabolism. However green tea extract may give rise to side effects such as nausea, vomiting, insomnia, irritability, dizziness, and gastric upset.

Guar Gum

This supplement from the guar plant is a type of dietary fibre that increases abdominal fullness, decreases appetite and prevents the absorption of dietary fats. However, it can also give rise to side effects such as abdominal pain and diarrhoea.

Hoodia

This supplement comes from a plant in the Kalahari Desert in Africa. It has been used by ancient Africans to reduce hunger and thirst during long hunts. This plant increases fullness and decreases appetite. There are no published studies for this supplement and its effect on weight loss.

Senna

This is an herb which is approved as a laxative although some people claim it has weight loss effects. However caution must be taken in using this supplement because it can cause stomach upset and diarrhoea. This supplement should not be taken for more than two weeks because it can cause bowel dysfunction.

Ephedra

Also known as ma huang, it is a herb that contains ephedrine, pseudoephedrine and phenylpropanolamine. It has been used to boost athletic performance and to decrease appetite. However, the FDA bans this supplement because it has been linked to side effects such as heart attacks, stroke, psychosis, seizures and death.

Bitter Orange

Bitter orange is a supplement from a plant that grows in Native Africa and Asia. This plant can also be found in the US and in Mediterranean countries. This supplement contains synephrine, a substance similar to ephedrine that can increase metabolism and can suppress appetite. There are little studies as to its safety and efficacy.

Do you really need weight loss supplements? Why not try the safer, natural ways? To know more about natural weight loss methods, you can read our other articles on this site.

Obesity in Children

It used to be that children would play outdoors in the streets, parks, playgrounds and the like. Now, due to modernization, children have turned to video games, television and computers to while away their time. A new disease has emerged among our children: obesity. Obesity has become an epidemic among children and adult alike nowadays.

Now, what's wrong with having fat, cuddly children? The fact is, obesity carries a lot of health risks such as hypertension, diabetes, heart disease, stroke and metabolism syndrome, especially later in life. You don't want to see your children dying earlier, would you? The truth is, many children nowadays are struggling with excess weight, especially those belonging to the age range of 5 to 11 years old. As a parent or a caregiver, you can do a lot of things to prevent your child from excessive weight gain.

It is often hard to tell that a kid is overweight or not, since we have grown to the misconception that a fat kid is a healthy kid. However, you can determine so by calculating body mass index (BMI). The BMI is calculated using a person's weight and height, and the results are categorized as underweight, normal weight and overweight. In children, the BMI is often dependent on age and sex, and its results can be compared using a growth chart. In this growth chart, you will know how your child's BMI compares with the other BMIs of kids his or her age. Children are considered to have normal weight if their BMI belongs to the 5th to 84th percentile; they are considered to be overweight if their BMI belongs to the 85th to 94th percentile, and obese if their BMI belongs to the 95th percentile or greater.

A recent study has shown that overweight children are less active as compared to those with normal weight. In this study from the University of Copenhagen’s OPUS Research Centre, it was shown that physical activity is vital especially for overweight children, and that slender children usually do not become overweight when they lack physical activity. Those children who are overweight become less active and pursue sedentary activities such as watching TV, playing computer games and surfing the internet. As a result, these overweight sedentary children continue to put on more weight, further limiting their capacity for physical activity. This means to show that a sedentary lifestyle can put on more weight for children than food intake alone.

What Can You Do?

Parents and caregivers should address this issue of a growing obesity epidemic. Obese children may soon develop breathing and pain problems, and later on may develop diabetes, hypertension and high cholesterol levels at an early age. As they grow old, they become obese adults who are targets of social humiliation, morbidity and mortality. As a parent or caregiver, you can help by making your child develop healthy eating habits. You can prepare healthy snacks for your children such as fruits, vegetables, and whole grain cereals. You should limit feeding them with saturated fats such as butter and lard, high-calorie laden foods such as chips, cookies and candy. You should avoid too much refined grains such as rice, white bread and pasta. Your children should have a balanced intake if fruits, vegetables, whole grains, nuts seeds, fat-free milk and dairy products, lean meat , poultry, fish, seafood, eggs and soy products.

Aside from their eating habits, you should encourage more physical activity. Let them engage in outdoor sports along with the other members of the family. Children need at least 60 minutes of physical activity every day. You should be a good example to your children by maintaining proper diet, physical activity and a healthy lifestyle.

Want to know how to stay healthy most of the time? Check out our other articles on this site.

Adolescence and Good Nutrition

The adolescent stage, the phase of life spanning between the ages 12 to 18, is a crucial stage because it brings about various physical and mental stages. It is during this stage that the child develops his or her ability to understand abstract ideas such as mathematical calculations and moral philosophies. It is also during this stage that the children are able to form and maintain new relationships and understand what intimacy is all about. Adolescents are more mature as to their true selves and purpose than younger children.

It is also during the adolescent stage that the body succumbs to various changes. In girls, there is the development of breasts, pubic hair, armpit hair, and leg hair. Menarche, which is the beginning of menstrual periods, also happens in this age. Along with these changes, girls also experience a rapid growth in height which peaks around age 12.

In boys, there are also a lot of changes. There is the growth of testicles, scrotum and genitals, Pubic hair, armpit, chest hair and facial hair also starts to grow at a rapid rate. The development of boys is usually later than girls, peaking at around 13 to 17 years old. Their voices also change and begin to become deeper.

This is why good nutrition is essential among adolescents. The diet must supplement healthy growth and development and must meet the needs of this stage. Diet should consist of a proper balance of nutrients such as proteins, energy, vitamins and minerals. Appetite may also increase during this stage, so that careful guidance of eating habits should be done. Adolescents must have a balanced diet with portions of vegetables, fruits, whole grains, lean meats and poultry, milk and dairy products. There should also be enough intake of water and other fluids.

Salt Intake in Adolescents

Adolescent nowadays eat a lot of junk foods such as chips, white breads, candies and soda. In a recent study, it was shown that most adolescents take in as much salt as adults and even take in twice the recommended daily allowance of salt. This is important, since a high salt intake can lead to obesity and inflammation regardless of calories consumed. In this study by researchers from Medical College of Georgia and Institute of Public and Preventive Health at Georgia Regents University, 97% of 766 healthy teens reported that they exceeded the American Heart Association’s recommendation of consuming less than 1,500 milligrams of sodium daily. The researchers are alarmed because these teenagers who took a lot of salt also had high levels of tumor necrosis factor alpha, a substance secreted by immune cells of the body that is a harbinger of chronic inflammation and autoimmune disorders such as arthritis and lupus. The subjects with high salt intake also had high levels of leptin which is a hormone secreted by the fat cells of the body which regulars appetite and fat burning. Unusually high levels of leptin can bring about increased appetite and inhibit the burning of fat in the body.

The authors aim that through publication of their research results, they will be able to tell adolescents to decrease their salt intake, as this can bring about inflammation and excess fat in the body, which can further lead to dangerous medical illnesses such as hypertension, diabetes, heart disease and stroke. A high salt intake can also bring about excess weight through water retention in the body.

So how do you reduce your salt intake? You should buy fresh, frozen or canned vegetables with no salt added” labels. You should also avoid canned or processed meat and instead eat fresh meats, poultry or fish. Instead of adding salt to foods, you can use herbs, spices and salt-free seasonings to add flavour to your food. You can also cook rice, pasta and cereals without food. Choose foods which are low in salt and avoid fast food such as pizza, gravy, fried chicken and dips. To know more on how to eat healthy foods, feel free to read our other articles on this site.

Diet and Baby’s Brain

Being a mother is a satisfying mission for a woman. Pregnancy marks an important milestone in a woman's life because it is within this stage that she is able to give life. This is why pregnant women need to be extra careful about their diet and physical activity because these can affect the health of the baby. More so that a recent study has shown that a high-fat diet during pregnancy can change the baby's developing brain and its chances of acquiring obesity later in life. This study, done by researchers from Yale School of Medicine in the US, found out whether the mother's diet may have effects on the baby's brain structure. They studied this theory in mice.

The findings, published in the journal Cell, showed that mothers who are on a high fat diet gave birth to baby mice with an altered hypothalamus. The hypothalamus is the part of the brain which is responsible for regulating metabolism in the body. These baby mice are prone to develop obesity, type 2 diabetes and other metabolic problems. This study, although done in animals, may be applicable to humans. This only shows that a healthy diet during pregnancy is able to bring about good health in babies. Nutrition is especially important in early life because this is what determines whether that baby will soon develop medical conditions such as cardiovascular diseases, obesity, osteoporosis, stroke and other problems.

Is Fat Totally Bad?

All in all, fat is not that bad to the body. Even pregnant women need a little amount of fat, majority of which should be healthy fats. The type of fat, rather than the quantity of fat is all that matters. Good fats when consumed in moderate to high amounts do not have bad effects on health while bad fats, even when taken in moderate amounts, can increase your risk for certain diseases such as heart disease, stroke and atherosclerosis. Most experts say nowadays that a low fat diet is not the key to good health. Rather, bad fats should be avoided, particularly those that are saturated and trans fats. Saturated and trans fats raise your LDL cholesterol, or your bad cholesterol, making you prone to heart disease and other illnesses.

 Examples of good fats are monounsaturated fats, omega-3s and polyunsaturated fats. These fats can lead to weight loss, can uplift your mood and can improve cognitive performance, especially among the elderly. Good sources of good fats include olive oil, canola oil, sunflower oil, peanut oil, sesame oil, avocados, nuts, soybean oil, safflower oil, flaxseed, fatty fish, soy, walnuts, sunflower seeds, sesame seeds, pumpkin seeds, and tofu.

In turn you should avoid foods which contain large amounts of bad fats such as fatty meats and poultry, chicken skin, whole milk and whole dairy products, cheese, butter, coconut oil, palm oil, ice cream, lard, pastries, pre-packaged snacks, chips, margarine, pizza, shortening, fried food and candy.

A general rule is to keep your fat intake to about 20-30% of your food intake every day. Saturated fats should be limited to only less than 10% of your daily caloric intake. Trans fats should also be limited to about 1% per day. You should also incorporate good eating and cooking habits in your lifestyle such as eating less red meat, avoiding fried food, baking or broiling your food, avoiding breaded meat and vegetables, choosing low fat milk and dairy products, using healthy vegetable oils such as olive oil or canola oil, removing chicken skin before cooking, and avoiding cheese and cheese sauces.

You can also take omega-3 fatty acids, either from your diet or from supplements. Omega-3 fatty acids have a lot of health benefits such as the prevention of heart disease, cancers, stroke, depression, dementia, memory loss, arthritis, joint problems and other health problems. Omega-3 is also safe to take during pregnancy.

If you want more health tips on how to stay fit and healthy, you can browse our other health articles on this site.