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Pregnancy & Postpartum Nutrition
Underlying a wide range of the postpartum ailments that I often see in my practice-including asthma, allergies, eczema, mood problems, depression, and autoimmune disease-is a single nutritional imbalance: too much of certain fats and not enough of others. You may be accustomed to thinking of fat only in terms of how much of it has collected on certain parts of your body, preventing you from getting into your pre-pregnancy jeans. Or you may only consider it when loading up your shopping cart with low-fat or non-fat foods. If so, it's time to change your thinking.
Certain fats are essential for life. Every cell in your body is surrounded by a membrane made from fatty acids, the most basic building blocks of fats. Fats are necessary building blocks for hormones. Prostaglandins, which regulate immune system and reproductive function, inflammation, the constriction and expansion of blood vessels and blood clotting are made exclusively from fats.
Your Fat Stores Build Baby's Brain
During pregnancy, your body was literally drained of the fats needed for the building of your baby's brain and nervous system. The human brain is more than 60 percent fat. Research has shown that children who breastfeed score higher on I.Q. tests than those fed formula, because specific fats that are found in mother's milk are important for proper brain development. Those fats continue to flow from your body into the body and brain of your child during breastfeeding. This is another reason breastfeeding for at least a year is one of the best gifts you can give your baby-and why taking special care to maintain fatty acid balance in your own body is so crucial during and after pregnancy.
Research studies have shown that skin problems, asthma, autoimmune disease, unexplained rages, and depression improve when fatty acid balance is restored. Children with learning disability, attention deficit disorder, hyperactivity and autism often improve when given fats that promote this balance.
A hundred years ago, most humans ate a diet containing a ratio somewhere between 1 to 1 and 4 to 1 of two essential types of fats: omega-6 and omega-3. When we describe a nutrient as essential, we mean that it is needed for survival but can't be made by the body. Today, the omega-6 to omega-3 ratio is closer to between 20 to 1 and 30 to 1!
The omega-6 fats include linoleic acid (LA), found in sunflower, safflower, sesame and corn oils; gamma-linolenic acid (GLA), found in primrose, borage and blackcurrant oils; and arachidonic acid (AA), found in meat, eggs, dairy products and fish that live in warm waters. The omega-3 fats are found in far fewer foods: as alpha-linolenic acid (ALA) from flaxseed, walnut, canola and pumpkin seed oils; eicosapentaenoic acid (EPA) from some cold-water fish and algae; and docosahexaenoic acid (DHA) from other cold-water fish and algae.
The Transformation to Prostaglandins
The form in which you choose to eat your fats-as broiled salmon, margarine, flaxseeds, corn oil, french fries or chicken-fried steak-will have dramatic effects on how you think, feel, learn and remember. Your choice of fats also powerfully influences the formation of prostaglandins, and these hormone-like substances regulate many body systems.
Prostaglandins E1 and E3 are generally anti-inflammatory. Prostaglandin E2 escalates the inflammatory process. If inflammation escalates too far, tissue damage and free radical overload can result. When there's too much PGE-2 and not enough PGE-1 and PGE-3, inflammation can run amok. Allergies, asthma, eczema, joint pain and autoimmune diseases are all manifestations of inflammation that isn't being shut off at the appropriate time.
When you're breastfeeding and giving up PGE-1- and 3-forming fats to your baby, this kind of imbalance can be created in your body. In the worst-case scenario, you aren't even getting enough to give your baby what he or she needs. This could make him or her more vulnerable to allergies, eczema, asthma and even learning disabilities and hyperactivity later in life.
Several enzymes take part in the process that transforms fats into prostaglandins. These enzymes act as gatekeepers, channeling fats into the making of this or that prostaglandin. Like any other enzyme in the body, they require specific nutrient coenzymes to do their jobs. Aspirin and drugs like it work to reduce inflammation by affecting these enzymes, temporarily shutting down the production of both inflammatory and anti-inflammatory prostaglandins. Diet and supplements can be used in a more specific way, enhancing the balance of "good" and "bad" prostaglandins rather than just shutting them all off.
The enzyme delta-6-desaturase acts on linoleic acid (LA, from most vegetable, nut and seed oils) to transform it to gamma-linoleic acid (GLA). This enzyme also transforms alpha-linolenic acid (ALA) into stearidonic acid (SDA), which then is transformed into eicosapentaenoic acid (EPA), the fat that supports series 3 prostaglandin production and brain cell formation. GLA is used to make the anti-inflammatory series 1 prostaglandins and also supports healthy nervous system function.
The activity of delta-6-desaturase is affected by dietary factors. Transfatty acids (see below) from hydrogenated oils, too much saturated fat (found in meats, fried foods, most junk food and dairy products) in the diet, high stress, too much alcohol or too much sugar or refined flour in the diet all conspire to slow this enzyme down.
The Notorious Trans fatty Acids
Many processed foods contain trans fatty acids. These fats are notorious for slowing down the activity of delta-6-desaturase. They are manufactured from vegetable oils in a process called hydrogenation, which involves the bombardment of liquid oils with hydrogen atoms to make them solid and prevent rancidity. The trans fats have harmful effects on the stability of cell membranes and the structure of nerve and brain cells. They interfere with the formation of anti-inflammatory prostaglandins. Trans fats pass readily into your baby's body through your milk supply, and the more of them you eat, the more your baby eats. They show up on food labels as partially hydrogenated vegetable oils, and are present in almost all processed foods.
Large amounts of alpha-linolenic acid (ALA) in your diet can also subdue delta-6-desaturase activity. Some experts say that adding lots of flaxseeds and flaxseed oil to your diet will enhance the production of anti-inflammatory prostaglandins, but we recommend you use flax and other ALA-rich foods with moderation. By suppressing the delta-6-desaturase enzyme, ALA suppresses both "good" and "bad" prostaglandin formation in much the same way as aspirin does. Suppressing all of the prostaglandins doesn't create balance, only a different kind of imbalance.
DGLA (formed from GLA or entering your baby's body in breast milk) can go one of two directions: either into "good" PGE1 or into arachidonic acid (AA). The activity of the enzyme delta-5-desaturase dictates which way this process goes. Delta-5-desaturase is activated by the hormone insulin and suppressed by the hormone glucagon. Insulin levels rise in the body when you eat lots of sugars and refined carbohydrates; glucagon levels rise when you eat foods that contain balanced amounts of fat and protein.
Eicosapentaenoic acid (EPA), the omega-3 fat found in fish, also suppresses delta-5-desaturase production. In other words: sugars and refined carbohydrates increase AA and "bad" prostaglandin production, while a diet rich in healthy proteins, fats, and deep-water fish helps to funnel DGLA towards the production of "good" prostaglandins.
Keep in mind that AA is a nonessential fat-the human body can make it from other fats from the age of about six months forward. Your baby gets AA from your milk in her first six months of life. Besides vegetable oils, what do you think is the major source of dietary fat in the typical American diet? Meats, eggs, and dairy products, all of which contain lots of AA. We don't want to make AA into the bad guy here-it's an important nutrient, and the cholesterol found in meats, eggs and dairy products is essential to your good health. However, Americans tend to overeat AA-containing foods; we want to encourage you to strive for a more balanced approach.
The Bottom Line
The bottom line here is that the balance of omega-3 and omega-6 fats in your cells is directly attributable to your diet and the nutritional supplements you take, and this balance, along with how the other systems in your body are working, influences the balance of inflammatory and anti-inflammatory prostaglandins made in your body. If your family has a history of inflammatory disorders such as asthma, allergy, heart disease, eczema or autoimmune disease, you may have a genetic predisposition to make more of the inflammatory prostaglandins, and you may have to work a little more to hit your balance point.
All of the enzymes that participate in the transformation of fats to prostaglandins require nutrient coenzymes. Vitamins B3, B6, C, E, and A, along with magnesium and zinc, are required in order for delta-6-desaturase to make GLA from LA and EPA from ALA. The transformation of EPA into DHA requires biotin and B6.
A portion of Sound Formulas proceeds are donated to Remote Area Medical, USA, a non-profit organization which provides free health care to under-served and disadvantaged populations in America.
About the Author
Dr. Dean Raffelock is the author of A Natural Guide to Pregnancy and Postpartum Health, Avery- 2003. He has been in practice since 1977 and has a holistic practice in Boulder, CO. He has earned four board certifications (clinical nutrition, acupuncture, applied kinesiology, chiropractic) in the holistic arts. He is the president of Sound Formulations a company that formulates and manufactures science-based nutritional products for numerous companies. He is also the Vice President of Research and Development for Sound Formulas (soundformulas.com) - a company dedicated to providing women health information and top tier nutritional supplements.
today a bought a 1975 240D Mercedes,got it running after 10 min and still there was blue smoke,?
out the tail pipe,a steady amount not a wall of blue smoke but so so, should I worry or could their be a problem of to much fuel ? the crank case tube that returns to the air intake port had a steady flow of blue smoke as it was unhooked for a moment,over all the motor sounded some what like a very old tractor that needed ajustments made to the valve train,had to prime the injector pump by removing a top red top cap to start the fuel delivery, oil pressure gauge is above 50 psi fast .67000 miles but not clear if it is correct,this car only cost $500 and is auto trans that works very well, if this was a gas powerd car i would have run away but i really don't know the facts about old mercedes,I only wanted diesel power for my 98 isuzu rodeo 2wd, could some one help me to realize if this sounds like a normal 240D or could i soon have another junk pile on my hands, give me the facts on old mercedes please, MPG info on a 240D would be good too'.' thank you all so much.
Diesels are very high compression engines and no doubt this old beater has worn rings. Take a look in your air filter...if it's got oil inside of it, then you have blow-by, meaning worn piston rings.
This isn't necessarily the end of the car---you just have to add oil to it periodically.
MPG on a 240D will be, depending how you drive, anywhere from 20 to 26 mpg...maybe on a windless day at 60 mph all day long you could hit 30 mpg.
But usually, this is such a slow underpowered car that you have to mash the gas pedal all day long to keep from being run over from behind.
If you like Mercedes diesels, ditch that one before it sucks your wallet dry and get yourself a 1980s era 300 turbo diesel. They are much better in every way.
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10 Foods That We Love
EATING ONE of life's simpler pleasures is no longer that it has mutated into a monster that has turned the best of us paranoid. Most of us are in desperate need for assurance that the vitamins we eat today are not actually toxins gently nudging us to an early grave or pyre, as the case may be. Even committed diet trackers have despaired when faced with the rapid flip flops nutritional advice has done over the past two years. Is butter healthier than toast? Is decaf the only way to go? Should ice-cream be jettisoned flavor of flavored yoghurt?
The best way out is to do what I do eat what you like and hope for the best. The good news is that new studies are bearing this philosophy out. "There is a realization that apart from the two taboos sugar and trans fats found in processed foods, no food is completely bad as lon as you don't have too much of it. Even cholesterol-rich eggs and ghee have more benefits than high calories snack food full of artery-clogging trans fats and sugar," Says Parmeet Kaur: chief dietition, All india institute of Medical Science (AIIMS), Delhi.
In other words, don't cut back on any one food with single minded zeal. Have smaller portions of the banned treats instead. "You have to get out of simplistic diet debates, Diet gurus can argue about which diet to follow to list those calories. high protein, low fat, low-carbohydrate, a mixture but the bottom line remains the same.
Instead of snacking on empty calories, eating smaller portions of quality calories from nutritionally sound foods you enjoy is a healthier and easier way to watch your weight and stay fit.
1 TEA
SKIP THE sugar and you can have practically unlimited amounts of tea. Whether it is black, green or red, all teas have antioxidants called polyphenoids that protect the body from free radical damage associated with ageing and cancers. Four to six cups of tea have been found to lower the risk of gastric, esophageal, ovarian and skin cancers, with laboratory studies showing anti-blood clotting and cholesterol-lowering benefits. An international study published in December 2007 showed that just two cups of tea a day lowers the risk of ovarian cancer by 46 percent in women.
The colour of the tea has little to do with polyphenol content as the more processed the leaves are, the darker the tea becomes. Green tea is the least processed tea, while black and red teas are partially dried, crushed and fermented. A cup of tea contains an average of 40mg of caffein, which is about half of the 85mg found in a cup of fleshly brewed coffee, so it is good option for people sensitive to caffeine.
Herbal tea is not tea at all and so has no health-promoting properties. Herbal teas are a mixture of herbs, flowers, roots, spices or other parts of some plant and do not contain the health benefits of polyphenols.
2 NUTS
Once shunned for being high in fat and calories, studies noe show nuts actually help people lose weight and keep it off. That's because the fat in most nuts is healthy. Walnuts in particular are a good source of the essential omega-3 fatty acid that protects against heart attacks, cancer, diabetes and depression.
Nuts lower bad cholesterol levels and lower the risk of heart disease and diabetes . Nuts are also high in heart protecting oils such as mono-unsaturated and polyunsaturated fats, which have been shown to lower bad cholesterol (low density Lipoprotein or ldl) levels in the blood.
Nuts are one of the best plant sources of protein. They are rich in fibre, plant nutrients and antioxidants such as Vitamin E ad selenium. The fibre in them makes people feel full longer, preventing them from snacking through the days.
In 2003, the Food and Drug Administration (FDA), the US' federal food regulatory authority announced that eating 6-8 of most nuts a day reduces the risk of heart disease. The FDA approved the heart health claim for almonds, hazelnuts, peanuts, pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g (roughly 1/3 cup).
These nuts are healthy, as long as they are not fried and the intake is limited to to 8-10 pieces a day, which is about 60 calories. Nuts are better any day than the 60 calories you are likely to get from two teaspoons of sugar in your tea or coffee.
To get the full health benefits of nuts, eat them rather than foods that are high in saturated fats, such as biscuits, sugar or namkeens, all of which pack more than 100 calories for two sarvings (roughly a handful).
3 BLACK COFFEE
Coffee does more than keep you awake, it keeps you healthy. Over the past 20 years, over 19,000 studies have been done to study the impact of coffee on health and almost all have found that two to three cups day can chase away the blues, lower suicide risk, raise muscle mass and protect against asthmas, diabetes, Parkinson's disease, galistones, some cancers and chronic liver disease.
A 150 ml cup of instant coffee contains about 60 mg caffeine and filter coffee contains about 85 mg. The European Union's Scientific Committee on Food says that up to 300 mg a day (three to four strong mugs of coffee a day) appears to be safe.
Havard researchers found that drinking one to three cups of caffeinated coffee each day reduces diabetes risk by several percentage points, compared with not drinking coffee at all. More significantly, six cups or more per day slash men's diabetes risk by 54 per cent and women's risk by 30 per cent over those who avoid coffee.
The American journal of Clinical Nutrition says that antioxidants in coffee may lower inflammation, reducing the risk of disorders related to it, like heart disease. But it should be consumed in moderation. Caffeine is a stimulant that influences the central nervous system and too much of it can upset sensitive stomachs, cause heartburn and sleeplessness. It may temporarily raise blood pressure though there is no persistent effect, but pregnant women should avoid it.
4 SHELLFISH
Seafood lovers don't need to give up cholesterol-laden lobster and shrimp just because the cardiologist said so. Most shellfish, whether mussels, crab, calm, lobster, oyster, shrimp or scallops, are naturally low in total fat and saturated fat, but high in cholesterol content. But nutritionists say that it can still fit into into a heart-friendly diet.
The American Heart Association recommends consuming no more than 300 mg of cholesterol each day. In addition, it recommends that women consume no more than 50-60 grams of total fat per day with less than 20 grams of fat coming from saturated fat sources. Men are advised 60-70 grams of total fat per day with less than 24 grams of saturated fat.. The good news is that one portion-about 100g-of most shellfish can easily fit within these guidlines.. Of course, portion control is the key. If you consume double the recommended portion of shellfish, you naturally double the cholesterol sources such as egg yoks, organ meats, meat, poultry and dairy products.
5 DARK CHOCOLATE
Cocoa has anti-oxidants called polyphenols that give it anti-inflammatory properties that help fight infection. It is also anti-ageing, which is why some spas insist on smearing it on your face and body.
The standard cocoa powders have the greatest concentrations of antioxidants among chocolate products, with dark baking chocolate being a close second. Sugary dark chocolate contains fear potentially beneficial compounds. Milk chocolate-the most widely available type in India-contains the fewest, about 10 percent of what's found in cocoa powder.
Apart from fighting ageing, the antioxidants in chocolate reduce risk of blood clots, strokes, and heart attacks by increasing heart-protective good cholesterol levels by 10 percent. In some studies,as little as 22g of cocoa powder or 16g of dark chocolate every day (one Herhey bar contains 45g of cocoa powder) brings these health benefits.
Standard chocolate food and beverages are less likely be benefit health because chocolate tends to have calories and saturated fats, so the more bitter it is, the better.
6 EGGS
After being shunned shunned for a decade for their high cholesterol content, eggs are back with the proverbial bang. One egg contains 6g of high-quality protein and all nine essential amino acids. As much as 4.5g of fat is good and only 1.5g of that is saturated fat, which makes a complete health food.. Eggs are also good source of chlorine, a nutrient that helps regulate the brain, nervous system, and cardiovascular system.
A recent study found that the carotenoid content in eggs-also found in carrots-prevent several eye diseases, such as cataract and blindness due to mascular degeneration and promotes healthy hair and nails because of the high sulphur content and several vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet.
7 BUTTER
Fat is essential for the body to function correctly. In their single minded zeal to cut down on fat, most people have replaced good fats found in ghee, mustard and coconut oils with highly processed, hydrogenerated or partially hydrogenated oils and free rdicals.
There are good fats and bad fats, and if people are putting on more weight today than their ancestors. i is because they have replaced the good fats with the bad. If not eaten to excess, good fats can actually help you keep weight off because they make you feel full longer.
Recent research on fat shows that trans fatty acids in partially hydrogenated vegetable oils found in processed foods increase the risk for heart disease and certain cancers than saturated fat from in animal foods such as meats and butter.. People are better off eating pure, unprocessed fats like ghee, butter, coconut and oily oil than hydrogenated or polyunsaturated oils used in processed or packaged foods, especially the ones marked 'low fat', 'litle or light'.
A simple ay to avoid bad fats is to eat freshly prepared meals instead of low-fat-processed food like intant noodles and biscuits that have hiddn trans fatty acids in them to preerve flavour.
8 WINE
A glass or two of wine a day can prevent heart disease and some forms of cancer: Antioxidants called flavonoids, resveratrol and quercetin found in grapes and wine-especially red wine, grape juice, dark beers and tea, but absent in white wine, light beers and spirits-boost the immune system, block cancer formation, and possibly protect against heart disease.
Several studies point to the multiple benefits of regular wine drinking that include lowered risks of stroke, colorectal tumours, skin and other types of cancers, senile dementia, the common cold, as well as reduced effects of scarring from radiation treatments.
That pretty much covers everything, except ageing. Pregnant women, premenopausal women and those with a family history of breast cancer should not have alcohol. Even in others, the benefits happen only if wine is consumed in moderation-never more than two glasses a day-as overindulgence is far more harmful than abstinence.
9 MILK/CHEESE/ICE-CREAM
Everyone, from growing children to young mothers and ageing parents, needs some form of milk and nothing beats ice-cream. Ice-cream is a great source of calcium for children and adults can have a scoop a day without worrying about the calories. Apart from calcium, milk proteins are a rich source of amino acids, especially leucine, which helps support normal maintenance and growth of muscle. Lucine also helps in fat loss and promoting lean muscle tissue, as well as regulating blood glucose levels.
Dairy protein (whey and casein hydrolysates) reduces high blood pressure and protects bone and dental health, besides fighting toxins, bacteria, and viruses. Milk is best had as dahi,(curd) which has naturally occuring probiotics that aid digestion.
Calcium is best known for its role in maintaining the strength and density of bones. In a process known as bone mineralisation, calcium and phosphate, which gives structure and strength to bones. Calcium also plays role in blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation.
10 AVOCADOS
They contain oleic acid, a monounsaturated fat that may help lower cholesterol.
In a study of people with moderately high cholesterol levels, those who ate a diet high in avocados showed clear health improvements. After seven days on an avocado diet, they had lower total cholesterol and bad cholesterol levels, along with an 11 percent increase in heart-protecting good cholesterol.
One cup of avocado has 23 percent of the RDA for folate, a nutrient important for the heart. To show the relationship between folate intake and heart disease, researchers followed over 80,000 women for 14 year using dietary questionnaires.
They found that women with higher intakes of dietary folate had a 55 percent lower risk of having fatal heart diseases. Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help guard against circulatory diseases, like high blood pressure, heart disease or stroke!!
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