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Category: Stay healthy

Which diseases does the Polish population fear the most?

According to research, health is one of the most important values in life for the Poles. Widespread accessibility of knowledge, growing popularity of engaging in regular exercise and sports and following a balanced diet mean we are all becoming ever healthier.

However, there are certain diseases that keep the majority of the population awake at night. The IBRiS Market and Social Research Institute was commissioned by the Santander Consumer Bank’s Health Academy to draw up a report on the most feared health problems.

What are we most scared of? Respondents most often named the following diseases:

  • 67.5% – cancer,
  • 40% – stroke,
  • 20.8% – coronary artery disease,
  • 17.9% – diabetes,
  • 12.2% – depression,
  • 11.4% – atherosclerosis,
  • 11.1% – hypertension,
  • 3.6% – obesity,
  • 2.4% – rheumatism.

WHO AND WHAT DO WE BLAME FOR GETTING SICK?

Another interesting question put forward in the study was: What are the main causes of lifestyle diseases? This particular group includes: atherosclerosis, diabetes, cancer, obesity, and hypertension. The responses provided show that the Polish population’s health awareness is now evolving. The contributing factors named most frequently were stress and poor diet. One in three respondents stated that air pollution was most at fault, while physical inactivity came only fourth.

THIS IS THE NUMBER ONE CAUSE OF DEATH…

The position occupied by cancer on the list is not in the least surprising, but cancer is actually not the cause of the highest number of deaths in Poland or worldwide. As reported by the Central Statistical Office of Poland (GUS), members of the Polish population usually die because of cardiovascular diseases. The mortality rate for this disease in the country is up to as much as 70% higher than in other EU states. Still, it is comforting to know that the number of deaths resulting from cardiovascular diseases is dropping. Professionals attribute this to the fact that people are attaching increasing importance to disease prevention, living active lives and changing their poor eating habits.

The factors leading to cardiovascular diseases include overweight, obesity, hypertension, high cholesterol levels, diabetes, smoking, lack of regular physical exercise, and alcohol abuse. There is not much we can do about our genetic predispositions, however we can easily eliminate most risk factors.

WE UNDERESTIMATE THE MOTHER OF ALL DISEASES…

Interestingly, obesity rarely appeared in the respondents’ responses (only 3.6% of people are afraid of it the most). However, this grave metabolic condition is not to be underestimated. Doctors warn that it can lead to a number of complications, and it contributes to development of diabetes, cancer and cardiovascular diseases – it is like a snowball for our bodies. It is not by accident that it is called “the mother of all diseases”.

Epidemiological data show that the issue of excess weight (overweight and obesity) already affects more than half of the adult Polish population. 68% of men and 53% of women in Poland are overweight. Obesity, which is a consequence of increasing overweight, is already affecting 25% of the population. Predictions for the future are very alarming. Should the Polish population fail to change its lifestyle, 30% of men and 26% of women in our country will suffer from obesity by 2025.

This is also an issue that affects children. As many as 44% of boys and 25% of girls are overweight, while 13% and 5% are already obese, respectively.

TREATMENT IN THE 21ST CENTURY…

Even if the growing awareness of the need to keep a healthy lifestyle is noticeable, we are still waiting to see its positive effects at a larger scale. Our population as a whole is afraid of numerous diseases, however, at the same time we tend to belittle the early symptoms. Meanwhile, the introduction of a balanced diet, regular physical activity and preventative measures could positively affect a great many conditions.

Facing the challenges that come with an aging population and increasing morbidity, the state-run healthcare system can be extremely inefficient. We are already dealing with record-breaking length of queues to consultants, not to mention the waiting lists for surgical procedures and operations. And yet another factor that contributes to the sorry state of the state-run healthcare system is the shortage of available consultants.

This is where the private health insurance sector can be of assistance. Policyholders are able to use the services of consultants without restrictions and avoid queues.

MediSky International has introduced an innovative solution to the Polish market, which guarantees that those covered by our insurance have access to medical assistance in any chosen facility in Poland and other states across the European Union. This is what distinguishes the product from other health insurance options available to Polish customers. Access to treatment in foreign facilities may prove necessary for a number of medical conditions and whenever a given surgical procedure or operation cannot be performed in Poland.

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Eggs and Cholesterol – risk or no risk?

DO YOU OFTEN EAT EGGS OR EGG-PRODUCTS? RESEARCH SHOWS - THE ANSWER TO THIS QUESTION IS QUITE COMPLEX

Prof. Dr. Werner Seebauer is, Dean of Studies – Association of German Preventologists, Head of Preventive Medicine Department of Institute of Transcultural Health Sciences (European University Viadrina) and Head of Preventive Medicine – NESA (The New European Surgical Academy).

Since 2000, prof. dr. Werner Seebauer worked only in preventive medicine, after ten years spent at the Frankfurt University Hospital. He is also involved in the medical professionals training for nutrition and prevention.

MediHelp International, together with LAMP Insurance, and in collaboration with NESA has created the NESAcard based on the wish to offer access to high standards medical services to patients all over Europe.

This way, MediHelp contributes to the medical science development and is actively involved in the international social responsibility advocacy.

https://www.maxpixel.net/Colorful-Easter-Eggs-Colorful-Eggs-Egg-Easter-3171821

RESEARCH SHOWS - THE ANSWER TO THIS QUESTION IS QUITE COMPLEX

RESEARCH SHOWS - THE ANSWER TO THIS QUESTION IS QUITE COMPLEX

Yes, cholesterol can be a risk factor for cardiovascular diseases, neurodegenerative diseases such as Alzheimer’s and various other afflictions. However, the risk depends on many different factors, like the type and modification of the cholesterol, the interaction with other fats and carbohydrates. Moreover, as in many cases, the dose determines the risk. So, let us take a more differentiated approach to some of the factors.

We have to look at different types of fat, especially saturated and trans-fats, oxidized cholesterol, because these have the significant risks for such diseases.

Also, carbohydrates (“fast carbs”) when rapidly absorbed and not adequately metabolized (in interrelation with physical activity) can lead to cell alterations (glycated cell end-products) which can further negatively influence various dysfunctions and disease risks, with diabetes being one of them. Physical activity is crucial and indispensable for a good metabolism of fat and carbohydrates and healthy functions (homeostasis) of the organism.

More details on carbohydrate related problems will be covered in a further newsletter.

HOLISTIC VIEW

For all biological processes of a well-functioning organism, it is important to consider as many factors as possible contributing to personal health.

One example: In the metabolism of cholesterol and the absorption of numerous nutrients, the micro flora of the digestive tract plays a role. Probiotic bacteria (lactobacillus strains) can assimilate cholesterol under intestinal conditions with healthy fiber rich food, leading to the excretion of nonmetabolized cholesterol and other lipid molecules decreasing cardiovascular disease risks [Tamaro-Duchesneau 2014].

For a holistic view on the interaction of many important biological factors – such as the detoxification systems, the immune system and various epigenetics factors – all should be considered for a healthy organism.

FIRST, SOME BASIC INFORMATION ABOUT EGGS

Yes, one large egg has about 190 – 200 mg of cholesterol, all of which is in the yolk (egg whites contain no cholesterol) — this makes the egg yolk one of the richest sources of dietary cholesterol.

https://www.maxpixel.net/Hens-Egg-Egg-Food-Protein-Egg-Yolk-Eat-Yolk-2796898

But in total one average egg (58g) contains a moderate portion of about 5,8g fat (approximately a teaspoon) and only the smaller part of those fats – the saturated fats – imply risks; one average egg has about 1,8g of saturated fats; most are monounsaturated (2,2g) and polyunsaturated (0,81 g).

Our diet should not contain too much saturated fats. The guideline for the intake of saturated fatty acids is between 7% and 10% of the total energy supply (with a balanced diet that does not lead to obesity). Sources of saturated fats are mainly meat and dairy products, but also coconut- and palm oil (aspects of coconut oil will follow in another newsletter).

Trans-fats: you should avoid them completely. They play an important role in the development of cardiovascular disease. The risky trans-fats come from hydrogenated vegetable oils, produced through industrial processing of plant oils, to create a firmer and more durable fat (e.g. for baking or deep-frying).

https://commons.wikimedia.org/wiki/File:Croissant,_whole.jpg

https://pixabay.com/de/pommes-frites-kartoffeln-fast-food-525005/

The good news is that eggs contain no trans fats. Thus, the risks are particularly posed by baked goods and fried products treated with such processed fats; together with the consumption of too much saturated fats from meat and dairy products and the increased use of palm oil by food industry, we can easily reach too high amounts of unhealthy fats in our daily food.

DIFFERENT TYPES OF FATTY ACIDS AND THEIR RELATION TO EACH OTHER

The type of fatty acids (FA) is also crucial
Polyunsaturated fatty acids – like omega- 3-FA and omega-6 FA – are essential in our nutrition. However, the relation between the two types is a potential risk generator.

Omega-6-FA should not exceed 5 times more in relation to the omega-3-FA. The typical western diet tends to contain 14 to 25times more omega-6 – than omega-3-fatty acids.

Chicken egg has over 200% more Omega 6 than Omega 3, thus being an unfavorable quantitative ratio. Overall however, calculated on 100g egg this is not so much (1,15g Omega-6-FA). If you pay attention and your other foods do not contain too much of omega 6, the egg does not matter.

To reduce omega-6 FA in your food you should limit the animal fat – except fish fat, which contains more omega-3-FA – which is good. In addition, various vegetable oil can have an unfavorable ratio between Omega-3 and Omega-6. It is advisable to use mainly canola-, olive-, linseed- and nut-oils.

OXIDIZED LDL-CHOLESTEROL – HIGH RISK FACTOR

Oxidized LDL-cholesterol is a high-risk factor for the development of cardiovascular and other serious chronic diseases. Oxidized forms of cholesterol are generated quite easily – through uncompensated oxidative stress (this is stress for the cell membrane and the genes – resulting in DNA breaks), which can be caused by numerous environmental factors (pollutants, etc.), but also by an unbalanced diet and processing-related toxins.

You should check your oxidized LDL-Cholesterol levels (e.g. MDA-LDL) in your blood regularly by visiting your doctor. Oxidative stress also plays a key role in the development of cancer, Alzheimer’s and other degenerative diseases.

VALUABLE PART OF FOOD

Eggs can be a valuable contribution in a balanced diet

  • Eggs contain good quality protein, essential vitamins and minerals.
  • For an ovo-vegetarian diet, eggs are a good source of vitamin B12. Eggs are also a good source of Choline, Biotin (Vitamin B7) and Vitamin A; moreover, in case the hens were specially fed, also for some carotenes. (The healthiest eggs are Omega-3 enriched eggs from hens that are fed with special natural food and/or raised on a pasture).  
  • Eggs are a good source of choline. Even if Choline is widely distributed in foods (good sources are also meats, cruciferous vegetables and legumes) the US Nutrition Survey NHANES, 2003–2004 showed that by a usual diet – which in western countries like the US is often unbalanced – only about 10% of the people had sufficient intake. For older children, men, women and pregnant women, the usual intakes were far below the recommended daily dose. 

THE COMPOSITION MAKES THE MEAL AND THE DOSE DETERMINES THE EFFECTS

There is a big difference whether you eat scrambled eggs with tomatoes and spring onions together with whole-wheat bread and a vegan spread, or if you eat fried eggs with bacon or cheese and a white toast with sausages (the last-named dish increases the risks). Pancakes or muffins of white flour, together with a lot of butter and syrup, marmalade bread, or highly sweetened breakfast cereals can cause a higher risk than the scrambled eggs with healthy side dishes.

Limit the amount of the risky dishes and consume them only occasionally, if this kind of food is a pleasure for you. It should only be a small part of your diet. Notice, that eggs are often used additionally in processed foods – in the kitchen in pancakes, cookies, crème dishes and cakes – and especially in the food industry as a binding, loosening and thickening additive, in noodles etc.

It is recommended not to consume more than 6 eggs (the yolks) per week, especially if you have difficulty to control your total and LDL cholesterol and your oxidative stress. Also, be cautious if you have diabetes and general risks for heart disease. For people with such diseases, it may be safer to limit the consumption to no more than three yolks per week. [Hu FB 1999; Shin JY 2013].

In any case, if you have such disease or not, the right combination of eggs with vegetable food may be a much better choice than food with lots of sugar, even more so if there is too little physical activity.

However, the breakfast can be in the sweet version, if it is composed of healthier ingredients, like whole grains (oats etc.), (dried) fruits and nuts. There is convincing evidence that the combination of whole grains with fruits and plant protein sources like nuts and seeds reduces cardiovascular risk and overall mortality, especially when compared to red meat or eggs. [Song M. 2016]

https://www.pexels.com/photo/red-strawberry-and-raspberry-on-white-ceramic-bowl-128865/

CONCLUSION FOR YOU

Cholesterol can have a risk - depending on some factors you should know
  • The main risk factors from the diet in this context are: saturated fats, trans-fats and oxidized LDL-cholesterol (differently to LDL-Cholesterol), but also fast carbs
  • Your cholesterol levels are more influenced by the body’s production in the liver, with the disease risks coming from the saturated and trans fats you eat. A substantial part of the risks also comes from the rapidly absorbed carbohydrates (sugars), when they are insufficiently metabolized.
  • An estimated 30% of the population has problems introducing cholesterol in their diet and increasing their blood cholesterol by nutrition sources. When they eat food containing cholesterol, their risk LDL-cholesterol levels rise more than in the case of other people.
  • You should have blood tests done and know your triglyceride and cholesterol level, especially the amount of oxidized LDL-cholesterol, which reflects the main risk.  Knowing the Omega-3-FA value in blood cells is helpful as well as knowing your blood glucose, modified hemoglobin and other glycated cells levels, which can clarify your personal need to change your lifestyle (especially your diet).
  • For a healthy diet, it is safer to keep the intake of eggs moderate (6 egg yolks per week), or lower (3 egg yolks per week) for people with some health risks like metabolic syndrome and cardiovascular or diabetes risks. s
    This is also recommended if the personal diet contains too much risky fats (such as saturated fats and trans fats, presented above) and/or too much risky types of carbohydrates (fast carbohydrates from added sugars to products, white flour products and maybe also potatoes).
  • The healthiest eggs are Omega-3 enriched eggs, or eggs from hens that are fed with special food and/or raised on a pasture.
  • As we see – eggs are not the best and not the worst choice in your diet –  in the right food combination they can have a valuable contribution.
  • Prefer plant-based protein options when possible -or eat only the white of eggs, if you have already a lot of saturated fat intake (from meat, milk products and processed products like baked goods containing butter and eggs, or coconut- or palm-oil)
  • For everyone it is important, to reduce the oxidative stress. For this you need lots of phytochemicals in the natural matrix of vegetal food, which are the most potent antioxidants (protective substances).
  • Also, it is beneficial to consume more omega-3 fatty acids (such as those in fish – however fish without pollutants).

MORE INFORMATION FOR YOUR DOCTOR

As shown, only one quarter of egg fat consists of saturated fat, which increases cholesterol levels in the body. In addition, the amount of dietary cholesterol does not always automatically correlate with the cholesterol in the blood (there is only a weak correlation). Moreover, it is important to pay attention to modifications in cholesterol caused by oxidative stress.
Abnormal cholesterol metabolism with high oxidation has serious cellular consequences (cytotoxic) that leads to endocrine disorders such as cardiovascular and other diseases. Therefore, it is necessary to measure certain bio-markers for the risks (e.g. predictive biomarkers of concomitant atherosclerosis) [Seo HS J Steroid Biochem Mol Biol. 2015]

Atherogenesis is strongly associated with cholesterol in macrophage and oxidized lipids. Research also shows a pathogenic factor in the lipid metabolism in liver and intestinal cells (where the cellular oxidative stress was ≈3.5-times higher than in macrophages) and the cholesterol biosynthesis rate was increased by 9- to 15-fold, respectively [Rosenblat Biofactors. 2015]. This plays an important key role alongside other risk factors.

Moderate egg consumption – up to one egg per day – is not associated with increased heart disease risk in healthy individuals (Study results from nearly 40,000 men and over 80,000 women). [Hu FB  JAMA. 1999]. For most people cholesterol in food has a smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix (quality) of fats in the diet. The most cholesterol is produced by one’s own liver [Hu 1999; Fernandez Curr Opin Clin Nutr Metab Care. 2006; / Curr Opin Clin Nutr Metab Care. 2012; Shin Am J Clin Nutr. 2013].

A higher increase in plasma cholesterol following egg consumption is seen in circa 30% of the American Population (hyper responders). About 70% of the population shows a mild increase or no alterations in plasma cholesterol. [Fernandez 2006]

Although eggs increase LDL-Cholesterol, studies show that eggs change the LDL particles from small, dense LDL to large LDL. Large LDL may have a lower risk for heart disease. [Campos H Vascular Biology. 1992; Lamarche B Circulation. 1997]. However, it is at the same time important to restrict the fast carbohydrates in the diet [Mutungi G J Nutr Biochem. 2010; Blesso CN Metabolism. 2013]. The restriction of the fast carbohydrates probably is the most important factor in this case. Such intervention of carbohydrate restriction with protein sources other than eggs can have more benefit, because for people with metabolic syndrome or diabetes risks it is also recommended to keep the consumption of eggs moderate.

Fatty acids structure additionally plays an important role
While the trans fatty acids (e.g. trans C-18:1 forms from animal fats, but especially from the industrially hydrogenated trans-fatty acids from plant oil) significantly increased the fat oxidation, the Cis-binding forms showed significantly less oxidation (cis C-18: 1 occurring in canola oil or olive oil).

The naturally trans-fats (not industrial hydrogenated) such as in yogurt seem to not exhibit the same risk.

Recent research of the Canadian Centre for Agri-food Research in Health and Medicine and the Institute of Cardiovascular Sciences has now identified a potentially cardio-protective role for a sub-category of trans fats, produced by ruminant animals like cows, goats, sheep, etc. Therefore, trans fats from dairy products seems to pose no risk [Ganguly R Food Chem Toxicol. 2015].

The mechanisms in the liver and intestinal cells are very complex, due on the one side to the oxidative stress on fatty acids, low-density lipoproteins, glucose and proteins increases the risk, and on the other side compensation through antioxidant protection systems which plays an essential protective role (antioxidants from thousands phytochemicals found in the nutrition, endogen generated glutathione etc.).
In addition, there are further risks such as the inflammatory factors on the arterial endothelium (e.g. lipoproteins such as LpPLA2) and by systemic pro inflammatory cytokines (silent inflammation).

There is convincing data showing evidence that oxidized LDL-cholesterol plays a key role in the pathogenesis of atherosclerosis and plaque’s instability. Oxidized Cholesterol produces significantly more free radicals (strong pro-oxidant effects with risk for uncompensated oxidative stress), and it has cytotoxic, pro-inflammatory and pro-fibrogenic effects. Thus, it increases arteriosclerosis and thrombosis risks, not only cardiovascular risks.

The oxidized cholesterols are involved in the development and progression of neurodegenerative processes, diabetes and various organ dysfunctions. In addition, the detoxification of alcohol is affected, with increased risk of ethanol intoxication, respectively.

Read more →

Grill season. Red meat increases disease risk

Do you often participate with friends in the grill season? Are you wondering if red meat increases the risk of disease? Cancer, rheumatism and other chronic inflammatory diseases? Does it depend on the quality, type and method of preparation?
Discover the answers provided by Prof. Dr. Werner Seebauer in this article.

Prof. Dr. Werner Seebauer is, Dean of Studies – Association of German Preventologists, Head of Preventive Medicine Department of Institute of Transcultural Health Sciences (European University Viadrina) and Head of Preventive Medicine – NESA (The New European Surgical Academy). Since 2000, prof. dr. Werner Seebauer worked only in preventive medicine, after ten years spent at the Frankfurt University Hospital. He is also involved in the medical professionals training for nutrition and prevention.

MediHelp International, together with LAMP Insurance, and in collaboration with NESA has created the NESAcard based on the wish to offer access to high standards medical services to patients all over Europe. This way, MediHelp contributes to the medical science development and is actively involved in the international social responsibility advocacy.

https://pixabay.com/de/fleisch-grill-rot-auf-den-punkt-2633308

https://pxhere.com/en/photo/724216

RELATIVISE MESSAGES IN THE PRESS 2017

While there are always media reports about the discovery (meta-analyses from study data) that red meat increases cancer risks (especially colon cancer), this is a well-known fact for many years and one has to make precise distinctions. The dose (amount and frequency of use) as well as the form of preparation always plays a decisive role.

It should also be emphasized that the human organism has defense and repair systems that can compensate the “pollutants” within certain limits. These systems are in turn dependent on the total food intake and especially the adequate supply of phytochemicals from our vegetarian food sources. To explain it simply: the more healthy food (legumes, whole grains, vegetables, fruits, spices and kitchen herbs) we consume, the better “less healthy” food ingredients can be compensated.

So, the key question is to keep the consumption of red meat in special forms of preparation within certain limits and to eat more healthy veggies.

The risk is higher for sausage products; and, above all, for the roasted, grilled or fried over-salted or cured meats, which pose a greater risk.
Better is the lean meat of poultry and fish. Fish is also preferable because the omega-3 fatty acids (especially EPA and DHA) have a positive effect. Consumption of fish reduced the risk of colorectal cancer (Journal of the National Cancer Institute, 1997 – p906).

Red meat contains protein structures against which the human organism forms antibodies and thus activates the immune system. Poultry meat and fish do not contain these protein structures. Activation of the immune system does not necessarily require disease-triggering processes, but in addition to other defense reactions, there is more potential for inflammatory responses and uncompensated oxidative stress (i.e. malignant cell degeneration or damage to cells and gene structures that the organism needs to repair).

The device is: less red meat, not too roasted or fried and less processed meat (sausage etc.).

HOW MUCH MEAT?

Overall, for risk reduction it is the recommendation to consume less meat: an adult should not eat more than 40 to about 90 grams of meat per day (the German Society of nutrition recommends a maximum of 300 to 600g per week).

That’s about per week:

  • 3 ½ meat burgers (130g / piece);
  • or 3 fried sausages (150g / piece);
  • or 4 -5 portions of Bolognese meat sauce with spaghetti (100g / portion);
  • or 2-3 Wiener Schnitzel (200g / piece);
  • or 2-3 pieces of rump steak (200g / piece);
  • or 3-4 döner kebab (100-150g / portion).

In addition, it is important to reduce the animal fats that form arachnidonic acid and can increase inflammatory processes.

WHAT IS „READ MEAT“?

Red meat is all meat except poultry and fish.

White meat of pork is also considered red meat
Red meat means not only the visibly distinctively red meat. It is also the relatively bright pork. When processing (roasting), one often no longer recognizes the type of meat exactly.

https://pixabay.com/en/meat-fry-barbecue-grilled-meats-3433972/

https://pixabay.com/de/burger-nahrung-rindfleisch-1634705/

Summary: higher risk for red meat of cow, steer, pork, veal, sheep, lamb and goat. Especially cured is meat is riskier: such as pork sausage, ham, bacon, sausages, “Kassler” meat and Vienna sausages.
On the other hand, it is quite possible to grill lean meat, especially low-fat poultry meat.

REASONS OF RISK ASSOCIATIONS AND COMPENSATION POSSIBILITIES!

When heated – and especially when searing – carcinogenic (cancer-promoting) substances can form
Not all reasons for the risks of red and processed meat are well known. It is probably not just the protein structure and the type of fats. The iron content, the formation of carcinogenic amino and nitrous compounds (ATNCs apparent total N-nitrous compounds) may also play a role. The clearest evidence for risk is related to the method of cooking.

Red meat could increase the oxidative stress via the increased iron content with added cell damage and cell degeneration on the intestinal mucosa. Other negative factors could be the increased use of cattle fattening hormones and genetically modified feed.

Many data on the studies came from the US, where relatively large amounts of grilled beef are consumed. In the context of the preparation type, especially in case of grilling with the excessive searing or burning of fats, more carcinogens are formed (potentially cancer-promoting substances – polycyclic aromatic hydrocarbons [PAHs] benzopyrene, heterocyclic aromatic amines [HAAs] and other carcinogenic and mutagenic substances). However, these can occur in all types of meat! The highest concentrations are registered when a strong browning or even charring occurs (even with white meat).

The potentially carcinogenic PAHs are generally produced in foods by preparation involving heating or smoking; e.g. when grilling, roasting and baking, while drying in direct contact with open flame or flue gases.
When grilling, this happens especially when fat or meat juice drips into the charcoal and the meat is smoked. A bluish smoke contaminates the food. Even inhaling this smoke increases your body’s exposure to these pollutants. You also should not glaze the grilled meat with beer as it can also cause PAHs.

The marinade, as well should not drip into the embers. Therefore, the marinade should be used with the appropriate grill system – in barbecue bowls, or with vertical grill systems. The heat source should be well-glowing and not-smoking; and the meat should be turned often or steadily (rotating is best). Both beer and suitable marinades can help on other conditions (see below).

In the muscle meat of fish PAHs can also penetrate, but they are rapidly degraded and cannot accumulate so much.

When charcoal grilling, 10-times the amount of PAHs (benzopyrenes) is produced in the outer layer of the grilled food, and as much as 200-times more when roasted over a wood fire.
It must be emphasized that certain multifactorial causal complexes are risk-increasing, because in some South American countries, where also a lot of red and grilled meat is consumed, the increase in colorectal cancer risk could not be determined to the same extent.

https://pixabay.com/de/grillen-barbeque-bbq-grillparty-932248/

https://www.flickr.com/photos/anotherpintplease/2186673560/

TIPS FOR HEALTHY GRILLING (BARBECUE)

Marinating the meat before grilling proves to be very favorable under certain conditions. The marinade should not drip into the embers and cause smoke (see topic above).

https://pxhere.com/en/photo/1193239

When meat has been marinated with herbs, oils and essences (mustard, horseradish, etc.), significantly fewer pollutants were detected as a result of grilling. Here the phytochemicals (“secondary plant substances”) from the marinade compensate very probably (and thus prove to be helpful for the detoxification). For example, a marinade of olive oil (from first cold pressing – extra virgin), vinegar, garlic, mustard, lemon juice reduced the heterocyclic aromatic amines (HAAs) by up to 99%; and spice combinations even in low doses with garlic, sage, thyme and oregano significantly reduced these pollutants. Even low concentrations of mustard or soy condiment show a significant reduction in the harmful effects of PAHs. Among other things, garlic is very effective against carcinogenic nitrosamines. Black beer (Ale) was also able to lower the pollutant concentration.

In a study at the university in Honolulu, Hawaii, where various home-made marinades (Teriaki marinade or Turmeric-Garlic marinade) and commercial barbecue sauces were tested on beef steaks to observe the pollutant development during grilling, the results showed in the self-made marinades a up to 67% lower pollutant production (HAAs) compared to commercial barbecue sauces (honey barbecue sauce).

Study Sources:
Salmon CP, Knize MG, et al.: Effects of marinating on heterocyclic amine carcinogen formation in grilled chicken. Food Chem Toxicol, 1997 May;35(5):433-41.
Nerurkar PV, Le Marchand L, Cooney RV: Effects of marinating with Asian marinades or western barbecue sauce on PhIP and MeIQx formation in barbecued beef. Nutr Cancer. 1999;34(2):147-52.
13 RULES FOR A HEALTHY BARBECUE (GRILLING)

Certain rules should be followed when grilling to ensure healthy eating:

  1. Do not fry or roast the meat too hot. The harmful substances are mainly produced at temperatures of 130 degrees Celsius and above.
  2. Use an electric or gas grill if possible. For charcoal, let it soak well before the meat comes on the grill, because smoke and an open fire (flames) can contain many pollutants (PAHs), transferring them onto the meat.
  3. Charcoal or charcoal briquettes are to be preferred. The burning of paper, resinous wood or pine cones causes more pollutants (PAHs). Lacquered or glazed wood or wood from furniture and other origins should never be used for barbecuing.
  4. Use lean or only slightly fat-containing meat and marinate it for 24 hours in advance in home-made marinades (made from precious oils, herbs and spices). If you have a most common grill, dab off the marinade from meat well before grilling.
    If the meat is placed in a dish or foil on the grill, or if the marinade does not drip into the embers (using a vertical grill), you can leave more marinade on it. But beware: salt and lemon juice should not be on the aluminum tray or aluminum foil as they can dissolve metals. Stainless steel bowls would be better.
    It is best to make the marinade yourself because you can prepare it without apprehensive additives and you can also assess better the quality of meat and fish. Often, commercial barbecued sauces did not show the mentioned defensive effects compared to self-made marinades with oil and herbs, garlic and other Spices. Some additives can themselves be harmful.
  5. Highly recommended is a grill with side fire exhausts (vertical grills) or incandescent rods at the side. Fat can not drip into the embers.
  6. Never char your grill food.
  7. You should cut off burnt pieces generously, because they contain very high amounts of toxins (HAAs).
  8. If you do not have a vertical grill, use a grill bowl to prevent fat or marinade from dripping into the embers.
  9. Attach the grill grate up (or away from the vertical grill) so that the fire flames cannot touch the food being grilled.
  10. Avoid cured meats such as pork chops, bacon, “Leberkäse”, “Wieners” (sausages), generally sausages.
  11. Recommended is non-cured fish and poultry meat (especially chicken breast), as opposed to the likes of beefsteak, high rib, neck chops, ground meat. If you grill sausages, then take white and yellow sausages but generally use rather little sausage amounts or use them.
  12. Steaming is healthier than barbecuing! This also concerns vegetables.
  13. Eat the meat with plenty of vegetables and salad, as well as spicy pastes (mustard, horseradish, etc.) – you should generally have a diet that is high in phytochemicals.

https://pxhere.com/en/photo/863424

https://www.flickr.com/photos/qilin/296424771

CONTAMINATES THROUGH PRESERVATION

This is followed by another newsletter.
Pickled meat products (sausage or “Kassler” meat) contain nitrite pickling salt, which produces nitrosamines when exposed to heat, which can cause gastric and esophageal cancers.

https://pixabay.com/en/wurstplatte-cold-cuts-sausage-668676/

https://pixabay.com/de/w%C3%BCrstchen-wurst-schweinswurst-essen-387841/

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The negative effects that prolonged work program has on health

The medical and scientific communities report that the preoccupation for building a professional life, translated into prolonged hours at work and constant stress, has an irrecoverable impact on one’s health. According to a report in the American Journal of Industrial Medicine, people who work more than 60 hours per week risk developing coronary heart disease 63% more than those who have a lighter work schedule. Moreover, the risk is up to 94% greater for those who work more than 90 hours per week.

Compromises in favor of prolonged work schedule have long-term negative effects on a social level, by reducing the time dedicated to family and friends, but also physically. According to research made by The Institute for Employment Studies on the impact of prolonged labor hours – over 40 hours a week – the main symptoms are: decreased productivity, poor performance and lower motivation of employees. Moreover, the risks to those who put in too much overtime can also be manifested physically (by developing various conditions) or through unhealthy habits.

A part of these conditions are:

  1. Musculoskeletal disorders. Spending a long time in the same position can cause lower back pain, neck pain and headache
  2. High blood pressure
  3. Increased mental health problems
  4. Increased predisposition to work related accidents
  5. Problems during pregnancy
  6. Gastrointestinal disorders
  7. Higher rates of suicide

Some of the unhealthy customs are:

  1. Drinking alcohol in high doses
  2. Unhealthy diet
  3. Insufficient sleep – can lead to exhaustion
  4. Waiver of physical activity
  5. Insufficient time spent outdoors

An accelerated work pace can favor the development of personality disorders, irritability, low motivation and lack of concentration. Under these circumstances, a prolonged schedule can lead to apathy and general disinterest. Reports on its negative impact on a global scale are, therefore, a red flag. Thus, it’s recommended to adopt employee-oriented business policies and offer private health insurance plans in order to help the employee prevent the illnesses he or she is likely to be prone to by having a too busy work schedule.

References: http://www.employment-studies.co.uk/system/files/resources/files/errs16_main.pdf

Photo source: https://www.pexels.com/photo/man-with-hand-on-temple-looking-at-laptop-842554/

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Gluten – the protein that can influence the predisposition to diabetes

The prevalence of diabetes is a problem of modern society, which is why disease prevention has become an extremely important issue nowadays. In Romania, the PREDATORR study, conducted by the Romanian Society for Diabetes, Nutrition and Metabolic Diseases in 2016, shows that over 11% of the population suffers from diabetes.

Disease prevention campaigns have inspired research to determine the effects of gluten on the body. Thus, different opinions have been formed on this subject. On the one hand, there are supporters of the Harvard University study, presented at the American Heart Association’s Epidemiology and Prevention / Lifestyle and Cardiometabolic Health 2017 Scientific Sessions (http://bit.ly/2muyTQf ) that support gluten consumption.

The spread of diabetes has helped to promote a campaign that makes a gluten-free diet synonymous with a healthy lifestyle. In response, Harvard researchers have conducted a study for 20 years, showing that low gluten consumption or total renunciation increase long-term exposure to type 2 diabetes by 13%. The results continue to be disputed because of the methods used and the limitations of the research, but specialists recommend to those who aren’t showing protein susceptibility or are not suffering from celiac disease to eat gluten.

Although studies are ongoing and final conclusions have not been drawn, it should be noted that giving up certain products has effects on the body. Thus, those who adopt a particular lifestyle must pay attention to the changes that occur, in order to devise a personalized diet plan that contains balanced meals.

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WORLD ANTIBIOTIC AWARENESS WEEK – Why should you be informed about antibiotic use?

Did you know that antibiotics can’t treat any disease?

While it might sound like a silly question, a lot of people misuse antibiotics to treat colds or flus. Thus, they do more harm than good. Antibiotics only have the power to fight bacterial infections, not viral ones, like colds and flus.

The severe misuse and overuse of antibiotics often leads to antibiotic resistance, one of the most important threats to public health. The bacteria become resistant to the medicine design to kill it, it learns to survive and spread, leading to serious illnesses such as tuberculosis or lung infections which can no longer be treated.

According to World Health Organization, 25,000 deaths occurred in the European Region are caused by an infection with a resistant bacterial strain.

What do we do when antibiotics no longer work?

Resistant bacteria can easily spread to other people, and the infections caused by it can worsen, to the point where the treatment options are extremely limited, the treatment time is longer, the side effects are more severe, and the medical needs are significantly more expensive.

Maryn McKenna talked at TED about the post-antibiotic world, where drug-resistand bacteria threatens the life of people with the simplest of infections.

Listen to the full talk below:

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Chronic tiredness – what causes and what illnesses it might hide

Tiredness is a common thing among people of all ages, and can be caused by factors varying from the obvious lack of sleep to what we eat or drink, or serious medical conditions.

While not unusual, when tiredness becomes constant and persistent with no apparent reasons and it starts affecting our everyday life, it might hide a serious health issue.

The Royal College of Psychiatrists has reported that 1 in 5 people feels unusually tired and 1 in 10 suffer from prolonged fatigue. Moreover, a series of British studies have shown that almost 20% of car accidents are related to tiredness and fatigue, resulting in serious or even fatal injuries.

What causes tiredness?

The causes of tiredness can be either physical or psychological, or even both. If you feel the symptoms of tiredness extending on for an unusual period of time, begin by identifying the parts of your life that might be tiring you out, or have triggered tiredness at some point.

Are you getting enough sleep? Is your life stressful? Do you eat properly? Ask yourself these questions and rule out any of these factors before worrying about a serious illness. Here are some of the most common causes of tiredness:

  • Being overweight or underweight
  • Not getting enough sleep, either caused by bad sleeping habits or sleep disorders such as insomnia
  • Coping with daily stress
  • Dehydration
  • Unhealthy diet

When caused by these factors above, tiredness is easy to combat. Try to stay hydrated, adopt a healthy and balanced diet, try to reduce caffeine intake and exercise more often. Also, try to reduce the stress factors in your life as much as possible and use meditations techniques to relax whenever necessary. Here are some tips on how to reduce tiredness:

  • Improve your sleep – you can try to take a hot bath before bed, meditate, reduce the time you spend sleeping during the day and try not to eat or drink late at night;
  • Exercise – in the long run, exercising not only makes you feel more energetic, but also improves your physical condition. Start small, with simple walks, then slowly increase the time you spend exercising.
  • Try to quit caffeine drinks – a lot of drinks such as coffee, tea or ‘energy boost’ drinks contain caffeine, and consuming these might interfere with your sleep. Try reducing your caffeine intake gradually, and see the results.

Can persistent tiredness hide serious illnesses?

Sometimes, getting more sleep, exercising or reducing caffeine might not be enough to heal us from tiredness. In those cases, other factors should be considered, and it might be time to ask your doctor about it.

Yes, tiredness can often be caused by diseases that we might or might not know that we suffer from. They range from minor health conditions to serious and painful ones that need immediate treatment.

Among the illnesses that can be hidden behind tiredness, there can be found some general, glandular or muscular conditions, such as:

  • Anemia
  • Autoimmune disorders
  • Chronic diseases
  • Cancer
  • Heart problems
  • Diabetes
  • Hypothyroidism
  • Multiple Sclerosis

Aside from physical problems, the most common psychological diseases that can cause severe tiredness are anxiety and depression, emotional shock or everyday difficulties, whether it’s positive or negative events.

When dealing with a weakened immune system, common tiredness and fatigue can easily turn into CFS – Chronic Fatigue Syndrome, a disorder characterized by extreme tiredness that is not healed through sleep and rest. While the causes are still uncertain, there are some symptoms that you should pay attention to. Here are the most common:

  • Loss of memory and concentration
  • Insomnia or other sleep disorders
  • Muscle pain
  • Frequent headaches
  • Unrefreshing sleep

CFS can also be caused by a series of health factors and, while some people may simply have a predisposition for the disorder, others might find triggers in viral infections, issues of the immune system or hormonal imbalances.

Factors that can increase the risk of chronic fatigue syndrome include age (CFS can often occur at ages 40 to 50), sex (women are more prone to develop CFS) or stress.

According to specialists at the Mayo Clinic, undiagnosed CFS can be responsible for complications such as depression, social isolation, lifestyle restrictions and increased work absences.

By keeping up with a healthy and active routine, you can prevent chronic tiredness and chronic fatigue syndrome. Remember to stay hydrated, keep a balanced diet, exercise more often and find ways to reduce daily stress.

However, do not hesitate to contact your doctor as soon as you notice persistent or excessive tiredness that you can’t seem to justify.

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