Is It Healthy to Consume Raw Eggs?

Is eating or drinking raw eggs healthy? Why is there a debate about the health benefits of eating raw eggs when bodybuilders and athletes are known to include raw eggs in their diet?

Nutritional Value of Raw Eggs

Eggs are a good source of vitamins and nutrients, including vitamins A, E, D, K, B2, B5, B12, phosphorus, lutein and protein. Eating raw eggs helps eliminate your body’s stored toxins which, in turn, cleanses your entire system.

One concern about consuming too much raw egg white is the possibility of developing biotin deficiency, because the avidin in the egg white can bind the biotin and prevent nutrient absorption in the body. Biotin, which is needed for cell growth and the production of fatty acids, is actually present in the egg yolk in high content. This means that eating both the egg white and the egg yolk can increase biotin levels and help prevent biotin deficiency.

Egg Cholesterol

The cholesterol in eggs is not harmful, contrary to common belief. Eggs contain healthy fats that help cleanse your body. The cholesterol you get from eating unprocessed, raw eggs cannot lead to heart attack by itself, either. Several studies have shown that people who have had a heart attack have not necessarily eaten more fats, and some had even lesser fat intake than others. Each medium-sized egg, weighing about 44 grams, can contain around 63 calories.

Enjoying Raw Eggs

You can enjoy your raw eggs by cracking the shell (make sure it doesn't have cracks and it doesn't give off a foul smell), pouring it in a glass or cup and drinking it immediately. Slicing the egg white can also help you gulp it down easier.

And whilst others start their mornings with baked eggs in avocado, you can add scoops or slices of avocado to your raw eggs. Some use a food processor to mix them together.

What You Need to Know About Osteoporosis

What is Osteoporosis?

Osteoporosis is a common bone disorder that is caused by the progressive loss of bone mass and density, making bones more vulnerable to fracture. During the childhood and adolescent years, the body breaks the old bones, and new, stronger bones are rebuilt. At a later age, our body breaks down bones faster than it is rebuilding new ones. This can result in osteoporosis.

Who Are At Risk

Due to their reduced levels of oestrogen, the hormone responsible in helping maintain bone mass, women reaching their menopausal stage become at higher risk for osteoporosis. Not only women can be affected by osteoporosis. Both men and women can be equally affected by secondary osteoporosis. On the other hand, senile osteoporosis (primary type II) can occur in one male for every two females. In general, the only difference is that, bone loss in males happens much later and at a slower pace than in women.

Preventing Osteoporosis

Osteoporosis may seem to be an unavoidable circumstance as our bodies age, but there are preventive measures that can reduce bone loss and the possibilities of fractures.

•    Increase Calcium Intake

Calcium is an important mineral for bone strength. Most of the calcium in the body is stored in the bones and teeth, which in turn help people

avoid fractures and the weakening of bones. Sufficient calcium in the body also prevents tooth loss in older people.

Dietary sources of calcium include milk, cheese, yoghurt, whole almonds, tofu made with calcium sulphate as coagulant, soy milk, and dark, leafy green vegetables. Adequate consumption of calcium should begin at childhood, in order to have higher bone mass when reaching adulthood. This also helps in avoiding fractures as a person ages.

For premenopausal women and men 1000 mg of calcium a day is recommended, and postmenopausal women should take 1200 mg. The total daily calcium intake includes both dietary intake and calcium supplements.

• Sufficient Intake of Vitamin D

Vitamin D is essential in order for the body to properly absorb calcium. This is why many calcium supplements have vitamin D. The amount of vitamin D that the body needs mainly depends on age.

The primary source of vitamin D is exposure to sunlight, although a number of foods – fish liver oils, fatty fish, whole egg, and cooked beef liver – also contain vitamin D. Vitamin D from dietary sources is usually not enough, so taking vitamin D supplements may be a necessary option to ensure calcium absorption and prevent bone fractures.

• Change in Lifestyle

Too much alcohol can increase the risk of bone fracture because of poor nutrition and increased possibility of falling. Limit your intake to not more than two drinks a day, or avoid alcohol all together.

Smoking has been found to increase the rate of bone loss, and can have a significant impact on the reduction of bone density of women undergoing menopause. Quitting the cigarettes as early as possible can help avoid osteoporosis.

Regular exercise, approximately for at least 30 minutes three times a week, can improve bone strength and density in premenopausal women and maintain bone mass in postmenopausal women. Exercise can also improve muscle strength and reduce the risk of falling that can lead to bone fracture.

• Avoid falling

Osteoporotic fractures can occur when a person trips, slips and falls. Being extra careful and taking precautionary measures when moving around an area, as well as clearing up clutters and providing enough lighting may help avoid falls.

• Monitor Your Medication

Some medications such as heparin, glucocorticoid and antiepileptic drugs may increase bone loss overtime. If you are taking any of these medications, check with your physician if it is possible to decrease or discontinue your intake.

Medication for Osteoporosis

For some cases, drug therapy and medication for osteoporosis maybe necessary. This is especially true for postmenopausal women who have had fractures, and other individuals who are at higher risk for osteoporosis. These medications include bisphosphonates, risedronate, ibandronate, alendronate, zoledronic acid, calcitonin, and oestrogen-progestin therapy. Before taking any medication, consult your physician.

Coping with Stress

Nowadays, stress seems to be a normal part of our everyday life. But just because it seems normal, doesn't mean it is something that should be ignored. Not all kinds of stress is bad though; there are types of stress – in small amounts – that can drive the body to become more alert, adapt to change and even increase one's productivity level so goals can be achieved.

What Stress Really Is

Generally, stress is a physiological reaction to both external and internal factors. External factors may include your job, daily life problems, interpersonal relations, studies, pressures and challenges you have to deal with. Internal factors may refer to every aspect of yourself, such as a nutritional status, your overall health and emotional stability, among others. These all play an important part in how you are able to handle and cope with stress.

Stress allows the release of powerful neurochemicals and hormones that prepare you for action – to fight or flee. If we don't take action, the stress response can create or worsen health problems.

Symptoms of Stress

·        Some of the common stress symptoms may include:

·        Headache

·        Fatigue

·        Changes in sleeping habits

·        Changes in eating habits

·        Emotional and behavioural changes

·        Emotional instability (mood swings)

·        Irritability

·        Depression

·        Muscle tension or aches

Vulnerability to Stress

Prolonged, unexpected, uninterrupted and unmanageable stress are the most damaging types of stress that can and will affect good health or worsen a health condition. So you have to be aware that in some cases, treatments, such as tranquilisers and muscle relaxants, will come in handy. Others also opt for supplements that aid in coping with stress, and help relieve stress symptoms such as irritability and fatigue.

Each person has a unique way of responding to stress. This is why some people can get easily affected by it whilst others seem to be stronger and more able to handle it. This, however, does not mean people affected by stress are weak; it only means that some people are more vulnerable to stress. Vulnerability to stress can be related to one's social environment, as well as intrapersonal factors.

Unstable environments, both emotionally and financially, lack of social support, health problems and self-esteem problems are the usual factors that make us more vulnerable to stress. For instance, a healthy individual could cope with a stressful situation much better than someone whose day-to-day life includes dealing with poor health.

Stress can affect people of all ages and all walks of life, so there aren't really preventive measures. However, social support and emotional stability help us become less vulnerable to stress.