dicovery: Snoring can kill?

A New Solution That Stops Snoring and Lets You Sleep

If you’re like most Americans you probably don’t get eight hours sleep each night.

Sodium: How to tame your salt habit

Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding sodium. 

 

If you're like many people, you're getting far more sodium than is recommended, and that could lead to serious health problems.
You probably aren't even aware of just how much sodium is in your diet. Consider that a single teaspoon of table salt, which is a combination of sodium and chloride, has 2,325 milligrams (mg) of sodium. And it's not just table salt you have to worry about. Many processed and prepared foods contain sodium.
See how sodium sneaks into your diet and ways you can shake the habit.

Sodium: Essential in small amounts

Your body needs some sodium to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine.
But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.
Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: How much do you need?

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.
Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor or dietitian.

Sodium: What are the major dietary sources?

The average American gets about 3,400 mg of sodium a day — much more than recommended. Here are the main sources of sodium in a typical diet:

• Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.
• Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium.
• In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

Nutrition and healthy eating

Underweight? See how to add pounds healthfully

What's a good way to gain weight if you're underweight?

Answer

from Katherine Zeratsky, R.D., L.D.

If you're underweight, trying to gain weight can be as hard as trying to lose weight when you're overweight. Although being lean can often be healthy, being underweight can be a concern if it's the result of poor nutrition or a medical condition, or if you're pregnant or have other health concerns. So, if you're underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight.
Here are some healthy ways to gain weight when you're underweight:

• Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
• Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; low-fat dairy products; lean protein sources; and nuts and seeds.
• Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with low-fat milk and fresh or frozen juice, and sprinkle in some ground flaxseed. In some cases a liquid meal replacement beverage may be recommended. Drink fluids either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat.
• Add in calorie-dense snacks. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
• Top it off. Add extras to your dishes for more calories — such as cheese in casseroles, soups and scrambled eggs, and nonfat dried milk in stews.
• Have a healthy treat. Even when you're underweight, be mindful of excess sugar and fat. Have healthy treats that also provide nutrients, such as bran muffins, yogurt, fruit pies and granola bars.
• Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.