Meanwhile Cooper, 1995, defines antioxidants as unstable oxygen molecules, reactive oxygen species that are necessary for health when in balance and to be excessive harmful, criminals molecular single most serious threats to public health resulting in more than 100 pathologies.

The factors that can stimulate the production of these substances are inflammation, smoking, exercise, air pollution, radiation, diets high in polyunsaturated fatty acids, the ischemic and carcinogens to a deficit of the defense system antioxidant caused a number of diseases, including cardiovascular.

One of the biological changes associated with old age is the increased formation of free radicals with subsequent damage to cellular processes. Numerous studies have been based on the theory of aging free radicals and the role of antioxidants such as vitamin E.

Among the adverse effects of free radicals, are cited to the cell membrane damage, collagen, DNA, the chromosomal material and proteins, enzymes and molecules that level of intracellular calcium levels.

Below is a table with foods rich in natural antioxidants, which are important to promote the daily consumption of all individuals, regardless of whether they are healthy or not.

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However, sometimes the root of the worry is hard to locate. The mere thought of spending the day provokes anxiety. Concerns are often accompanied by physical symptoms such as tremors, muscle tension and nausea.

People with GAD can not seem to get rid of their concerns even if they usually realize that their anxiety is more intense than the situation warrants. Those with GAD also seem unable to relax. Work often have to sleep or staying asleep.

Their worries are accompanied by physical symptoms, especially trembling, twitching, muscle tension, headaches, irritability, sweating or hot flashes. May feel dizzy or short of breath. They may feel nauseated or have to go to the bathroom frequently. Or they may feel like they have a lump in his throat.

Many individuals with GAD startle more easily than others. They tend to feel tired, have trouble concentrating and sometimes depression.

Usually, the damage associated with GAD is mild and people with this disorder do not feel restricted in the social environment or at work. Unlike many other anxiety disorders, people with GAD can not necessarily avoid certain situations as a result of their disorder. However, if it is severe, GAD can be very debilitating, resulting in difficulty in carrying out even the simplest daily activities.

GAD comes on gradually and most often affects people in childhood or adolescence, but can begin in adulthood. It is more common in women than in men and usually occurs in relatives of affected individuals. It is diagnosed when someone spends at least 6 months worrying excessively about a number of everyday problems.

In general, GAD symptoms tend to decrease with age. However, what is to follow a proper talks. They are conducting investigations to confirm the effectiveness of anti-anxiety medications (benzodiazepines, buspirone) and antidepressants. Also useful are the techniques of cognitive-behavioral therapy, relaxation techniques and feedback to control muscle tension.

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Anxiety is a phenomenon that occurs in all people and that, under normal conditions, improves performance and adaptation to the social, occupational, or academic. Has an important role to mobilize against disturbing or threatening situations, so we do what is necessary to avoid the risk, neutralizing it, accept it or deal with it properly. For example, it helps to consider whether we are facing an exam, be alert for an appointment or a job interview to a fire escape, etc..

However, when it exceeds certain limits, the anxiety becomes a health problem, prevent welfare, and interferes significantly in social, occupational, or intellectual. You can limit the freedom of movement and personal choices. In these cases we are not dealing with mere problems of “nerves”, but to a disturbance. There are several types of anxiety disorders each with its own characteristics.

It is estimated that between 15% and 20% of the population suffer, or suffer throughout their lives, anxiety-related problems with one important enough to require treatment. Spontaneous improvement (ie without consultation or treatment) of anxiety problems is unlikely. Only occurs in very few cases. In most cases, the anxiety tends to remain, and even to spread more broadly. Trying to overcome will power base, as some people think, is not effective. Wishing the symptoms away does not work, it is not enough. It is best treated as soon as possible. The vast majority of cases improved following treatment.

Beyond the so-called anxiety disorders (panic, agoraphobia, social phobia, obsessions, generalized anxiety, etc), anxiety is also an important component of other problems: eating disorders, sexual problems, relationship problems, difficulties intellectual performance, physical complaints of psychosomatic origin, etc.

Symptomatological manifestations of anxiety are varied and can be classified into different groups:

Physical: tachycardia, palpitations, chest tightness, shortness of breath, tremors, sweating, stomach aches, nausea, vomiting, “knot” in the stomach, eating disorders, stress and muscle stiffness, fatigue, tingling, Mere and instability. If the activation is very high may neurophysiological aperecer sleep disorders, feeding and sexual response.
Psychological: restlessness, exhaustion, feeling of threat or danger, desire to flee or attack, insecurity, emptiness, a feeling of strangeness or depersonalization, fear of losing control, mistrust, suspicion, uncertainty, difficulty making decisions. In more extreme cases, fear of death, madness, or suicide.
Behavior: Alertness and hypervigilance, blockades, clumsiness or difficulty in acting, impulsivity, restlessness, difficulty in standing still and at rest. These symptoms are accompanied by changes in expression and body language body: closed positions, stiff, clumsy movements of hands and arms mádíbulas tension, voice changes, facial expression of surprise, doubt or tension, etc.
Intellectual or cognitive: Difucultades of attention, concentration and memory, increased forgetfulness and carelessness, excessive worry, negative expectations, rumination, distorted thinking and importunate, increased the doubts and the feeling of confusion, especially to remember unpleasant things overestimate small details unfavorable abuse prevention and suspicion, inappropriate interpretations, susceptibility, etc.
Social: Irritability, withdrawal, difficulty in initiating or continuing a conversation, in some cases and in other verbiage, hang or go blank when you ask or answer, difficulty expressing their own opinions or to assert their own rights, fear excessive conflicts, etc.
Not all people have the same symptoms, or they the same intensity in all cases. Each person, according to their biological predisposition and / or psychological, it shows poor vulnerable or susceptible to one or other symptoms. Some of them only appear significantly altered or anxiety disorders. In cases of normal anxiety experiemntan few symptoms, usually of low intensity, short duration and are less disabling.

Normal anxiety and provided as well as its manifestations, can not be removed, since it is a functional and adaptive mechanism.

This is how to live with anxiety, without losing functionality. Sim But some people who have suffered from anxiety disorders, especially if they have been very severe and disabling, they are so sensitized they have after difficulty tolerating normal anxiety, and even distinguish it from the pathological.

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It is a disorder that starts affecting the mind but may also have an impact on various organs of the body, being able to produce tachycardia, abdominal pain, diarrhea, etc..

Situations that aggravate the situation:

- Unbalanced diets in which there is an insufficient intake of carbohydrates, vitamins and minerals all necessary nutrients for the proper functioning of the nervous system.
- Anarchic times of meals, making only 2-3 meals per day far apart …
- Regular consumption of alcohol or stimulants, and snuff. Do not forget that all toxic deteriorates to a greater or lesser extent, the nervous system.
- Restlessness

Guidelines to modify the feeding behavior in case of anxiety:

- Distinguish between feelings of anxiety and hunger.
- Respect schedules (not to skip meals). Should delay the act of eating a few minutes from the time when you experience the first feelings of hunger.
- Eat while sitting at the table, in a calm and orderly (not mixed dishes).
- Remove the source of the table after serving.
- Getting used to always leave something on your plate, not eating “leftovers.”
- Leave the table at the time you have finished eating.
- Planning menus with time to prepare properly.
- Shopping with a list avoiding “forbidden” to take money directly.
- Do not buy or cook when you’re hungry. For example: make dinner, after dinner …
- Prepare a list of activities that are incompatible with eating off the clock. Conduct these activities when they feel anxious about eating.
- Learn to relax to avoid tensions that create anxiety and lead first then overeating.

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Overeating is not good, it is always best to allocate various portions of meals and time difference.

The fats are quite harmful for diabetics, so the idea is to eliminate as much as possible. To do this, you can eat lean cuts of meat, remove the chicken skin, always drink skim milk and complete eradication of sausage consumption.

Fiber is essential to maintain good nutrition, and in particular is very benevolent in cases of diabetes and glycemic control that helps. Foods that are rich in fiber are those such as bread, biscuits and pasta, beans and legumes (beans), fruits and vegetables.

Before listing and ranking foods can or can not take people with diabetes, it is worth remembering that the salt should be used sparingly, you should not take more than a glass of wine a day and should be avoided, as far as possible, soft drinks containing sugar. The sugar may be replaced by sweeteners, but always with caution and without excess.

Food Advised

1. Milk and dairy products:
- Skim milk.
- Fresh and lean.
Yogurt and cottage cheese, made with all milk. (If low-fat much better)

2. Meat and sausage:
- Chicken, veal, beef. (Without skin or fat)
- Jamón serrano ham, lean.

- 3. Fish and shellfish:
- Lean fish such as hake, whiting, rooster, sole, bream, trout and grouper.

4. Eggs:
- Chicken and duck.

5. Bread and cereals:
- Rice in short supply.

6. Vegetables:
- All kinds of vegetables: green beans (green beans), chard, spinach, carrots, etc.
- Fresh fruit: pear, apple, orange, plum, peach, melon, watermelon.

7. Fat:
- Vegetable fats: olive oil, corn, sunflower, vegetable margarine.

8. Sauces:
- All that are low in fat.

Food Allowed

1. Milk and dairy products:
- Whole milk and semi-fat cheese.

2. Meat and sausage:
- Pork and lamb.
- Viscera: giblets, livers, kidneys, etc.

3. Fish and shellfish:
- Fatty fish: sardines, anchovies (anchovies), tuna, mackerel.
- Squid, octopus.
- Clams, clams, mussels, razor clams, oysters, etc.
- Prawns, crayfish, lobsters, etc..

4. Bread and cereals:
- Whole wheat bread, bread and gluten.
- Pasta: macaroni, noodles, cannelloni, Bends …
- Pasta soup like the stars or noodles.
- Cake.

5. Vegetables:
- Vegetables: white and pinto beans, lentils, chickpeas …
- Potatoes (potato), but sparingly.
- Fresh figs.

6. Fat:
- Margarine in small quantity.
- Butter in small amounts.

- 7. Drinks:
- Table wines in short supply.
- Soft drinks made with artificial sweeteners.

8. Condiments:
- All: vinegar, mustard, lemon.

Forbidden Food

1. Milk and dairy products:
- Condensed milk.
- Hard cheeses and extragrasos, hardcover and fermented.
-Cream (cream) of any type of milk.

2. Meat and sausage:
-High-fat salami and bologna, salami, sausage, bologna, etc.

3. Fish:
- Oily fish smoked.

4. Cereals and derivatives
- Biscuits in general.
-Pastries (invoices) in general, like the Swiss, croissants (half moons), buns …
- Cookies.

5. Fruits and vegetables:
- Beets.
- Grapes and bananas.
-Dried fruits like raisins, prunes, dried apricots, dried figs.

6. Fat:
- Lard, tallow, and in general, all animal fats.

7. Sugars and derivatives
- All: sugar, honey, chocolate and cocoa sweet

8. Drinks:
All kinds of drinks with high alcohol such as brandy, gin and dill, cider, etc.
All kinds of soft drinks sweetened with sugar.

9. Sauces:
- The carrying flour, such as bechamel.

Courtesy of chef Norberto E. Petryk

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Diabetes is a very common disease, and has been shown that there is a strong relationship between overweight and this condition so it is very important to control over food.

Diabetes is a metabolic disorder, the process that converts the food we eat into energy. Insulin is the most important factor in this process. During digestion food is broken down to create glucose, the main source of fuel for the body. This glucose enters the bloodstream, where insulin allows you to enter cells. (Insulin is a hormone secreted by the pancreas, a gland behind the stomach-).

In people with diabetes, one of two components of this system fails:

The pancreas does not produce or produces too little insulin (Type I)

The body’s cells do not respond to insulin that is produced (Type II).

Types of Diabetes

There are two main types of diabetes.

The type I, insulin dependent, sometimes called juvenile diabetes because it usually begins in childhood (although it can occur in adults.) Since the body does not produce insulin, people with type I diabetes must inject insulin to live. Less than 10% of those affected by diabetes have type I.

In type II, which arises in adults, the body does produce insulin but either does not produce enough or can not benefit from it produces. Insulin can not escort the glucose into cells. Type II usually occurs mainly in people from forty years of age.

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Binge eaters are both men and women of all ages and social classes. Some are regular and other stuff themselves with food daily. There are also those who do not binge, but do not stop eating all day.

Those who have this problem share some of their sorrows with people with bulimia. Both have recurrent episodes of binge eating in that short space of time ingest large amounts of food, prefer high-calorie foods, sometimes secretly eat, have tried more than once lose weight and due to the alternation between fasting and indigestion undergo variations in weight.

With all this comes after the feelings of disgust toward themselves and depression. It is quite common to make diet constantly. Remain in a permanent state of deprivation, so that when its resolution to continue the scheme have the feeling disappears you have to eat large amounts to make up for past privations.

Food Addiction: Four Level Plan

Gloria Arenson in her book A substance called food offers a “four-level plan.” Become aware of the food addiction, and from there to overcome the problem arise.

1. Physical level behavior. The author recommends keeping a journal in which they reflect the “binge eating” and rate them for intensity on a scale from 1 to 10.

2. Emotional level: feelings. With each of the annotations, one must ask what is in our lives that deserve a score like that you just give the feast.

3. Cognitive level: the thoughts and beliefs. As not found anything that deserves this score, we must analyze what we think about ourselves after binge eating and why we believe what we do that.

4. Transpersonal level: the recovery of power. We must stop being a victim and should seek measures to achieve it, if deemed necessary must ask for help from a specialist

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Scientists have shown that electrical activity generated in certain areas of the brain is responsible for that, given certain experiences, we feel pain or pleasure. Sufferers seek with self-induced change addictive behaviors: repeating specific actions to bring them to the brain’s nerve cells produce an activity that generates a specific feeling.

Each person develops a particular way to address the fear, anxiety, stress, pain or guilt. Some are able to directly address the problem, but many resort to drinking, drugs or overwork. For others become chronic headaches, stomach or back.

These attempts to eliminate or reduce stress and pain are temporarily relaxing and enjoyable, so hard to realize that, ultimately, be inappropriate and harmful. Everyone knows that overeating is not healthy, but his injuries are not noticeable while eating.

Conceal other problems

There is no single cause that leads a person to overeating. Geneen Roth, author of several studies on the subject in his book When replacing food and explains love for her, he wanted to lose weight, accounted for the extra kilos a shield to protect itself from other problems:

“While attention had pending I ate, the size of the clothes she wore, cellulite and how would my life when I finally managed to lose weight, no person can hurt me deeply. My obsession with weight was more exciting and immediate than anything that could happen with a friend or a lover. When I felt rejected by someone, that person told me that my body rejected, but not me, losing weight and when things would be different. ”

In another book, a substance called food, Gloria Arenson, who has been director of the Center for Treatment of Eating Disorders in Los Angeles, agrees that many of these patients unconsciously want to gain weight. Not only tries to avoid facing a bigger problem than weight.

Among women, for example, is often “cling to fat to deny their sexuality.” It explains that “people with low self-esteem may feel uncomfortable when they are observed by the opposite sex and to them the fat is a coat that covers and protects the person.”

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A disease of high incidence in some countries and is caused by a calcium deficiency is osteoporosis. It is characterized by decreased bone mass. The affected bones are more porous and break more easily than normal bone. There are common wrist fractures (radio), vertebrae and hip, but can affect any bone.

Osteoporosis affects women especially after menopause, but also occurs in men. Adequate calcium intake from childhood helps prevent this disease.

Another disease caused by calcium deficiency is rickets, which causes skeletal deformities. Rickets is caused by a decrease in the mineralization of bone and cartilage due to low levels of calcium and phosphorus in the blood as a result of a deficiency of vitamin D.

It is considered that to achieve optimal levels of calcium is necessary to increase the consumption of dairy products and certain vegetables that are rich in calcium, such as soybeans, broccoli and peas. Milk is the best source of calcium because it also has vitamin D which increases the absorption of the mineral. For a guy, the ideal would be to drink four glasses of milk daily.

Foods high in fiber have little effect on calcium absorption. Moreover, excessive consumption of caffeine, salt and animal protein increases calcium excretion in the urine.

In short, for bone health, experts recommend increased consumption of dairy products and also physical activity. In this sense, it seems that a half-hour walk or 45 minutes, three times per week can be very helpful.

Matter of degree

How much calcium intake is necessary to preserve the health of bones and teeth?

- For the man or woman over 19, the daily requirement for calcium is 1000 milligrams.
- For pregnant and lactating women, it is considered that there is increased intestinal absorption, and advises the same figure of 1000 milligrams daily.
- In the case of adolescents (9 to 18 years), including pregnant women, 1300 mg daily are recommended, said Dr. Porter.
- With regard to infants, if they are breastfed, the experts advise from 210 to 270 milligrams daily for the first year. If fed with artificial milk, the requirement is higher: 400 to 600 milligrams daily.
- For children 1 to 3 years: 500, from 4 to 5 years: 800 milligrams daily.
- For over 5 years: 1200 milligrams daily.

To meet these requirements must be borne in mind that milk and yogurt have, on average, 100 milligrams of calcium per 100 grams. Therefore, with a couple of glasses of milk or yogurt per day covers 50 percent of requirements. With a little cheese and a varied diet can meet 50 per cent.

Although it is advisable to cover the body’s calcium needs with an adequate intake of food since childhood, if this is not possible or there is a problem specific calcium deficiency, supplements should be given to medical and biochemical control.

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While everyone seems to know that it is necessary, very few people consume minimal amounts of calcium, hence the bone diseases are so common.

Statistics show that in Argentina between 40 and 50 percent of young men and women, and between 30 and 40 percent of those over 25 years consume less than 50 percent of the recommended calcium intake for age.

This calcium deficiency and its persistence throughout life, warning about a widespread nutritional problem, since it is one of the agents responsible for the high incidence of osteoporosis in adulthood, as well as the frequency of fractures, says Dr. Maria Luz de Portela, a professor at the Department of Nutrition, Faculty of Pharmacy and Biochemistry, UBA.

The recommended calcium intake for adults is 1000 milligrams daily. However, according to figures from the National Institute of Statistics and Censuses (INDEC) on the availability of foods that provide calcium in Argentina is less than 75 percent of the recommended amount per capita.

Nutritional studies showed that Argentines observe a high protein intake, low consumption of dairy products and low consumption of fruits and vegetables. All this results in an inadequate intake of calcium and vitamin A. However, in comparison with previous work in the last twenty years there was a gradual increase in calcium intake, a trend that manifested itself in increased sales of milk in the 90′s, researchers say.

An essential mineral

Calcium is an essential mineral in the composition of the teeth and bones. These consist of approximately 70 percent of this mineral chemically combined with others, such as phosphorus, that give them strength. Calcium is also essential for muscle contraction, transmission of nerve impulses and blood clotting.

99 percent of calcium in the body is part of the bones, which is a repository to preserve vital functions. The calcium stored in bones can be mobilized (bone resorption) to maintain levels in blood and tissues within physiological limits.

At first, the skeleton that forms in the embryo of a child is cartilaginous, and then the bone will eventually increase their calcium content. The bone hardening process called ossification, is completed in about 25 years old. The last bone to ossify is the sternum. For this reason it is so important calcium intake in childhood and adolescence.

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