Eggs are safe to eat

Egg yolks contain a rich array of essential vitamins and minerals, particularly vitamins A, D, E, B12 and K, riboflavin, folate and iron, while the whites are a great source of low-calorie protein. The nutrients in eggs also have some interesting specific benefits. For example, a new study found that the Vitamin D in egg yolks might be particularly good for diabetics. People with diabetes often have Vitamin D deficiencies, and the form of Vitamin D in eggs could be particularly beneficial. Apart from this eggs contain Omega 3 fats and antioxidants.

The egg’s tarnished reputation comes from the cholesterol the yolk contains. I early seventies, the American Heart Association began urging us to cut down on our egg consumption as a means of protecting against heart disease, which is associated with increased cholesterol levels. Then, in 2000, the AHA  revised its dietary guidelines and gave healthy adults the green light to enjoy eggs once again. The AHA's guidelines now allow an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.

What is cholesterol? 

Cholesterol is  a type of lipid molecule, and is biosynthesized by all animal cells, because it is an essential structural component of all animal cell membranes; essential to maintain both membrane structural integrity and fluidity. Cholesterol enables animal cells to dispense with a cell wall, thereby allowing animal cells to change shape rapidly and animals to move.

 In addition to its importance for animal cell structure, cholesterol also serves as a precursor for the biosynthesis of steroid hormones, bile acid, and vitamin D. Cholesterol is the principal sterol synthesized by all animals. In vertebrates, hepatic cells typically produce the greatest amounts.

A human male weighing 68 kg normally synthesizes about 1,000 mg per day, and his body contains about 35000 mg, mostly contained within the cell membranes.  Most ingested cholesterol is esterified, and esterified cholesterol is poorly absorbed. The body also compensates for any absorption of additional cholesterol by reducing cholesterol synthesis.  For these reasons, cholesterol in food, seven to ten hours after ingestion, has little, if any effect on concentrations of cholesterol in the blood. Cholesterol is recycled in the body. The liver excretes it in a non-esterified form (via bile) into the digestive tract. Typically, about 50% of the excreted cholesterol is reabsorbed by the small intestine back into the bloodstream.

The liver excretes cholesterol into biliary fluids, which is then stored in the gallbladder. Bile contains bile salts, which solubilize fats in the digestive tract and aid in the intestinal absorption of fat molecules as well as the fat-soluble vitamins, A, D, E, and K. Within cells, cholesterol is also a precursor molecule for several biochemical pathways. For example, it is the precursor molecule for the synthesis of vitamin D and all steroid hormones, including the adrenal gland hormones cortisol and aldosterone, as well as the sex hormones progesterone, estrogens, and testosterone, and their derivatives.

Major dietary sources of cholesterol include cheese, egg yolks, beef, pork, poultry, fish, and shrimp. Human breast milk also contains significant quantities of cholesterol.

Egg Facts

Normal size egg may weigh about 50 grams, which gives 75 calories, 150mg cholesterol, 65 mg sodium, 62 mg potassium, 1 gm Carbohydrates and 6 gm proteins. Apart from this it gives 5% of daily requirement of Vitamin A, 11% of Vitamin D, 10% of Vitamin B12, 3% of Vitamin B6, 3% of calcium, 4% of iron and 1% of magnesium. Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.  An egg contains about 5 grams of fat which may be in the form of 1.5 gm of saturated fat, 0.7 gm of polyunsaturated fat and 2.8 gm of monounsaturated fat.

The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.

Heart diseases and cholesterol  

When scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol logically became suspect. But after 25 years of study, it has become evident that cholesterol in food is not the culprit. But saturated fat has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol. An egg contains as low as 1.5 grams of saturated fat whereas 50 grams of chicken is loaded with 2 gms of saturated fat and 50 gms beef with 3gms of saturated fat.   

How much to eat

You can eat up to 6 eggs each week. That could be 1 egg most days of the week, or a serve of eggs (2 eggs) in 2 or 3 meals a week.

How can we trust Blood Glucose Test?

Glucose concentrations decrease in the test tube by 5–7% per hour due to glycolysis. Therefore, a sample with a true blood glucose value of 126 mg/dL would have a glucose concentration of ~110 mg/dL after 2 h at room temperature. Samples with increased concentrations of erythrocytes, white blood cells, or platelets have even greater rates of glycolysis. A common misconception is that sodium fluoride, an inhibitor of glycolysis, prevents glucose consumption. While fluoride does attenuate in vitro glycolysis, it has no effect on the rate of decline in glucose concentrations in the first 1 to 2 h after blood is collected, and glycolysis continues for up to 4 h in samples containing fluoride. The delay in the glucose stabilizing effect of fluoride is most likely the result of glucose metabolism proximal to the fluoride target enolase. After 4 h, fluoride maintains a stable glucose concentration for 72 h at room temperature. A recent publication showed that acidification of the blood sample inhibits glycolysis in the first 2 h after phlebotomy, but the collection tubes used in that study are not commercially available. Placing tubes in ice water immediately after collection may be the best method to stabilize glucose initially but this is not a practical solution in most clinical situations. Separating cells from plasma within minutes is also effective, but impractical.
The nature of the specimen analyzed can have a large influence on the glucose concentration. Glucose can be measured in whole blood, serum, or plasma, but plasma is recommended by both the ADA and World Health Organization (WHO) for diagnosis. However, many laboratories measure glucose in serum, and these values may differ from those in plasma. There is a lack of consensus in the published literature, with glucose concentrations in plasma reported to be lower than, higher than, or the same as those in serum. Importantly, glucose concentrations in whole blood are 11% lower than those in plasma because erythrocytes have a lower water content than plasma. The magnitude of the difference in glucose between whole blood and plasma changes with hematocrit. Most devices that measure glucose in capillary blood use whole blood. While the majority of these report a plasma equivalent glucose value this result is not accurate in patients with anemia (unless the meter measures hematocrit).
The source of the blood is another variable. Although not a substantial problem in the fasting state, capillary glucose concentrations can be 20–25% higher (mean of 30 mg/dL) than venous glucose during an OGTT. This finding has practical implications for the OGTT, particularly because the WHO deems capillary blood samples acceptable for the diagnosis of diabetes.
Fasting glucose concentrations vary considerably both in a single person from day to day and also between different subjects. Intraindividual variation in a healthy person is reported to be 5.7–8.3%, whereas interindividual variation of up to 12.5% has been observed. FPG can range from 112–140 mg/dL in an individual with an FPG of 126 mg/dL.
Numerous factors that occur before a sample is measured can influence results of blood tests. Examples include medications, venous stasis, posture, and sample handling. The concentration of glucose in the blood can be altered by food ingestion, prolonged fasting, or exercise. It is also important that measurements are performed in subjects in the absence of intercurrent illness, which frequently produces transient hyperglycemia. Similarly, acute stress (e.g., not being able to find parking or having to wait) can alter blood glucose concentrations.

Useful Tips to Quit Smoking

CHANGE YOUR ATTITUDE
• Make a commitment – a firm decision that says, “I will quit smoking.”
• Write a list of all the reasons why you want to quit. The reasons should be very personal and very important to you. Read this list every day.
BEHAVIOR CHANGES – Practice these the week before you quit.
• Never smoke when you first get the urge. Wait 5 minutes.
• Keep cigarettes out of reach.
• Buy only one pack at a time.
• Cut down on the places you smoke.
• Switch brands.
• Start smoking later every day.
• Smoke fewer cigarettes every day.
QUIT DAY
• Remove all cigarettes from car, home and work.
• Keep busy.
• Know your plan and do it.
• Practice the 6 D’s every day.
THE 6 “D’s”
• DEEP breathe
• DRINK a lot of water
• DISTRACT yourself
• DIAL a friend
• DELAY
• DO physical exercise
COPING SKILLS
• Take naps
• Go easy on yourself
• Do relaxation exercises
• Plan something fun
• Read
• Stay away from caffeine
REWARD YOURSELF
You are going to have more money as an ex-smoker, use that money and buy something special for yourself. Give yourself positive strokes like “I’m proud of you.”

No more suicides please

• Suicide is the tenth most common cause of death. 10th of September every year is observed as World Suicide Prevention Day, in order to provide worldwide commitment and action to prevent suicides. The International Association for Suicide Prevention (IASP) collaborates with the World Health Organization (WHO) and the World Federation for Mental Health, to host World Suicide Prevention Day with various activities around the world.
  Suicide is often carried out as a result of despair, the cause of which is frequently attributed to a mental disorder such as depression, bipolar disorder, schizophrenia, borderline personality disorder, alcoholism, or drug abuse, as well as stress factors such as financial difficulties, troubles with interpersonal relationships, and bullying.
  The most commonly used method of suicide varies by country and is partly related to availability. Common methods include: hanging, pesticide poisoning, and firearms. Factors that affect the risk of suicide include psychiatric disorders, drug misuse, psychological states, cultural, family and social situations, and genetics. Mental illness and substance misuse frequently co-exist. Other risk factors include having previously attempted suicide, the ready availability of a means to commit the act, a family history of suicide, or the presence of traumatic brain injury. Socio-economic problems such as unemployment, poverty, homelessness, and discrimination may trigger suicidal thoughts.
  Suicide prevention is a term used for the collective efforts to reduce the incidence of suicide through preventative measures. Reducing access to certain methods, such as firearms or toxins reduces the risk. Treatment of drug and alcohol addiction, depression, and those who have attempted suicide in the past may also be effective. In young adults who have recently thought about suicide, cognitive behavioral therapy appears to improve outcomes. Economic development through its ability to reduce poverty may be able to decrease suicide rates. Efforts to increase social connection, especially in elderly males, may be effective.
  Warning Signs of Suicide
  These signs may mean someone is at risk for suicide. Risk is greater if a behavior is new or has increased and if it seems related to a painful event, loss or change.
  • Talking about wanting to die or to kill oneself.
  • Looking for a way to kill oneself, such as searching online or buying a gun.
  • Talking about feeling hopeless or having no reason to live.
  • Talking about feeling trapped or in unbearable pain.
  • Talking about being a burden to others.
  • Increasing the use of alcohol or drugs.
  • Acting anxious or agitated; behaving recklessly.
  • Sleeping too little or too much.
  • Withdrawn or feeling isolated.
  • Showing rage or talking about seeking revenge.
  • Displaying extreme mood swings.
  • Preoccupation with death.
  • Suddenly happier, calmer.
  • Loss of interest in things one cares about.
  • Visiting or calling people to say goodbye.
  • Making arrangements; setting one's affairs in order.
  • Giving things away, such as prized possessions.
  
  

  
  

Stress management

STRESS

Stress is the consequence of the failure to adapt to change. Less simply: it is the condition that results when person-environment transactions lead the individual to perceive a discrepancy, whether real or not, between the demands of a situation and the resources of the person's biological, psychological or social systems.
In medical terms, stress is the disruption of homeostasis through physical or psychological stimuli. Stressful stimuli can be mental, physiological, anatomical or physical reactions. The term 'stress' in this context was coined by Austro-Canadian endocrinologist Hans Selye, who defined the General Adaptation Syndrome or GAS paradigm in 1936.
Stress : The word 'stress' is defined by the Oxford Dictionary as "a state of affair involving demand on physical or mental energy". A condition or circumstance (not always adverse), which can disturb the normal physical and mental health of an individual. In medical parlance 'stress' is defined as a perturbation of the body's homeostasis. This demand on mind-body occurs when it tries to cope with incessant changes in life. A 'stress' condition seems 'relative' in nature. Extreme stress conditions, psychologists say, are detrimental to human health but in moderation stress is normal and, in many cases, proves useful. Stress, nonetheless, is synonymous with negative conditions. Today, with the rapid diversification of human activity, we come face to face with numerous causes of stress and the symptoms of stress and depression.
At one point or the other everybody suffers from stress. Relationship demands, physical as well as mental health problems, pressure at workplaces, traffic snarls, meeting deadlines, growing-up tensions—all of these conditions and situations are valid causes of stress. People have their own methods of stress management. In some people, stress-induced adverse feelings and anxieties tend to persist and intensify. Learning to understand and master stress management techniques can help prevent the counter effects of this urban malaise.