Friday, 12 August 2011

A new lead for autoimmune disease

A small-molecule drug inhibits Th17 cells, eases symptoms in mouse model A drug derived from the hydrangea root, used for centuries in traditional Chinese medicine, shows promise in treating autoimmune disorders, report researchers from the Program in Cellular and Molecular Medicine and the Immune Disease Institute at Children's Hospital Boston (PCMM/IDI), along with the Harvard School of Dental Medicine. In the June 5 edition of Science, they show that a small-molecule compound known as halofuginone inhibits the development of Th17 cells, immune cells recently recognized as important players in autoimmune disease, without altering other kinds of T cells involved in normal immune function. They further demonstrate that halofuginone reduces disease pathology in a mouse model of autoimmunity.
Currently there is no good treatment for autoimmune disorders; the challenge has been suppressing inflammatory attacks by the immune system on body tissues without generally suppressing immune function (thereby increasing risk of infections). The main treatment is antibodies that neutralize cytokines, chemical messengers produced by T cells that regulate immune function and inflammatory responses. However, antibodies are expensive, must be given intravenously and don't address the root cause of disease, simply sopping up cytokines rather than stopping their production; patients must therefore receive frequent intravenous infusions to keep inflammation in check. Powerful immune-suppressing drugs are sometimes used as a last resort, but patients are left at risk for life-threatening infections and other serious side effects.
Through a series of experiments, the researchers show that halofuginone prevents the development of Th17 cells in both mice and humans, halts the disease process they trigger, and is selective in its effects. It also has the potential to be taken orally. "This is really the first description of a small molecule that interferes with autoimmune pathology but is not a general immune suppressant," says Mark Sundrud, PhD, of the PCMM/IDI, the study's first author.
Recognized only since 2006, Th17 cells have been implicated in a variety of autoimmune disorders including inflammatory bowel disease, rheumatoid arthritis, multiple sclerosis, type 1 diabetes, eczema and psoriasis. They are genetically distinct from the other major categories of T-cells (Th1, Th2 and T-regulatory cells).
Th17 cells normally differentiate from "naïve" CD4+ T cells, but when Sundrud and colleagues cultured mouse CD4+ T-cells along with cytokines that normally induce Th17 development, there was a pronounced decrease in Th17 cells – but not in Th1, Th2 or T regulatory cells – when halofuginone was added. Similarly, in cultured human CD4+ T-cells, halofuginone selectively suppressed production of IL-17, the principal cytokine made by Th17 cells.
And in mice with experimental autoimmune encephalitis (EAE), an artificially-induced immune disease resembling multiple sclerosis in humans, and marked by infiltration of Th17 cells into the central nervous system, low-dose halofuginone treatment significantly reduced both the development of EAE and its severity. (In mice with another form of EAE that doesn't involve Th17 cells, halofuginone had no effect.)
Wondering how halofuginone works, the researchers did microarray studies of the halofuginone-treated cells to examine patterns of gene expression in response to the drug. Unexpectedly, many genes involved in stress responses were turned on. Eventually, they found that halofuginone acts by activating a biochemical pathway known as the "amino acid starvation response," or AAR, which typically protects cells when amino acids, essential building blocks of proteins, are in short supply. When excess amino acids were added to cultured T-cells exposed to halofuginone, the AAR didn't switch on, and Th17 cells were able to develop. Conversely, the researchers were able to inhibit Th17 differentiation simply by depleting amino acids, thereby inducing the AAR.
Why would the AAR prevent Th17 cells from forming? The researchers propose that the AAR has an energy-saving function, slowing down a cell's building activities to conserve amino acids. "When a cell senses amino acid deprivation, it tries to conserve amino acids by preventing specific types of responses that are energetically expensive," says Sundrud. "In inflamed tissues, a lot of cells are producing a lot of protein, so it would make sense that a cell with amino acid deprivation would want to block signals that promote inflammation."
Halofuginine is one of the 50 fundamental herbs of traditional Chinese medicine, and has been used as an antimalarial agent. Decades ago, the U.S. Army tried to improve upon its antimalarial properties, without success. It has been in clinical trials for scleroderma, but because it is now in the public domain, the pharmaceutical industry has not shown interest in further developing it therapeutically.
But halofuginone, or some yet-to-be developed derivative compound, could potentially be used to address any autoimmune or inflammatory disease related to Th17 cells by activating the AAR, the researchers say.
"Remarkably, halofuginone evokes the AAR in all cells but selectively inhibits T-cell inflammatory responses," says Anjana Rao, PhD, of the PCMM/IDI, a senior investigator on the study. "This recalls the actions of cyclosporin A and FK506, two other immunosuppressive drugs that block the activity of calcineurin. Calcineurin is present in all cells, but selectively prevents the rejection of heart, lung, liver and bone marrow transplants when given to patients. These drugs revolutionized transplant medicine when they were introduced over 20 years ago, and halofuginone may herald a revolution in the treatment of certain types of autoimmune/inflammatory diseases."

Hydrangea (An alternative treatment for immune system problems.)

Hydrangea is also known as Seven Bark and it has been used as an alternative medicine for the elimination of deposits in the bladder and kidneys. Hydrangea also helps to relieve kidney related backache and to expel stones. Hydrangea herbal extract is well recognized for the treatment of inflamed or enlarged prostate glands. The extract of Hydrangea is used in Nepal to treat coughscolds and bronchitis. It has been used to treat fevers and is a powerful quinine in the treatment of malaria. In Chinese herbalism, it is considered one of the 50 fundamental herbs for the treatment of stomach cancer. Hydrangea root is considered an alternative treatment for immune system problems. These problems include psoriasis, eczema, scleroderma, multiple sclerosis, arthritis and certain types of diabetes.
Scientists believe the root has substances capable of combating conditions affecting the immune system. Some health problems arise when the immune system attacks the body and serious conditions could stem from this dysfunction. Current treatments for these conditions are troublesome and tend to be costly. Some of these drugs treat the symptoms and not the underlying cause of the conditions. Some medications suppress the immune functions in order to keep the conditions under control. The problem is these can be very strong medications and have problematic side effects. Sometimes by taking these medications people are at a higher risk of  getting infection as well. The substances of the root halofuginone serves to keep the body from producing harmful white blood cells that are commonly associated with immune system diseases.
Hydrangea root is considered an herbal tonic that can enliven and strengthen urinary tract organs, serving not only to strengthen but to also detoxify them if needed. It is a gentle remedy that will have lasting effects when used these organs. As the urinary tract system is made healthier through the use of Hydrangea root tinctures, the entire body will consequently gain strength and vitality.
This herbal remedy is valued for its solvent properties that breakdown and prevent further formation of stones and deposits in the urinary system. For kidney stones this herb combines well with Gravel Root and Couchgrass. Indications for which Hydrangea root herbal tincture is typically prescribed include frequent urination, accompanied by a sense of burning and sharp quick pain in the urethra. Other possible symptoms include pain from the irritation of passing renal sand, and aching in the back with irritation and partial suppression of urine. Hydrangea root herbal supplement has also been used to help treat bed-wetting problems in children.
Hydrangea root is especially useful in aging patients as stagnate urine can accumulate in the body, which could lead to infections. With its optimizing effect on the entire urinary system, the Hydrangea root can provide relief for other vital organs that are placed under stress due to the constant battle with waste build up. For this reason, Hydrangea root herbal extract plays a common role in cleansing programs.
Hydrangea has a long history of promoting a healthy prostate and urinary tract. It combats infection and is believed to very helpful in treating inflamed or enlarged prostate, bladder infection, including cystitis, urethritis and prostatitis, etc. For prostate problems it combines well with Corn SilkHorsetail and Saw Palmetto.
Hydrangea is believed to be a blood cleanser and may treat lymphatic conditions that are caused by poor blood. Hydrangea has been used to relieve chronic rheumatoid arthritis and the swelling of arthritis (possibly reducing calcium deposits), gout and edema.
Ingredients: Hydrangea Root, Distilled Water, 20% Alcohol.
Instructions: Use 6-12 drops in juice or water, under the tongue or as desired. May be taken 3 times daily. Shake well. Store in cool dark place. Keep out of reach of children.
Contraindications: Excessive amounts (many times the recommended dose) may cause dizziness, nausea and bronchial congestion.
  info@newwayherbs.com



Sunday, 31 July 2011

Small Changes Can Yield Big Results

Small Changes Can Yield Big Results

Make Minor Adjustments That Will Pay Big Dividends

Showering with your eyes closed can help stimulate the mind by blocking one of the senses, according to studies. Try eating with a blindfold, as well. - Hoby Finn/Digital Vision/Getty Images
Quit cold turkey. Run a marathon. Cut out carbohydrates. Reduce calorie intake by half. You may believe that drastic changes are the only ways to achieve the results you want, but that's hardly the case.

"When changes are too big, they may be too overwhelming," said registered dietitian Ellie Krieger, author of "Small Changes, Big Results: A 12-Week Action Plan to a Better Life." "People don't want to start, or they don't know where to begin so they don't at all."

Small lifestyle changes are easier to achieve and maintain. When successful, they are more likely to become habits and can lead to increased self-confidence.

"Most successful goals or changes are things you can literally check off and say, 'I did this,'" Krieger said. "If you say, 'I am going to eat better,' you can't track or net that goal. But when you set and accomplish small, tangible changes, you get an immediate sense of gratification, and that is self-motivating."

So whether you're looking to improve your finances, health, fitness or relationships, focusing on frequent, achievable little goals will lead you to success.
When you set and accomplish small, tangible changes, you get an immediate sense of gratification, and that is self-motivating.
Ellie Krieger, registered dietitian and author of "Small Changes, Big Results: A 12-Week Action Plan to a Better Life"

Stop Before You're Full

"On a scale of one to 10, with one being you're famished and 10 being you're Thanksgiving full, stop eating when you're at a five or six," said Krieger.

To stay satisfied yet never stuffed, give your snack or meal undivided attention. So-called "mindful eating" means not eating in front of the TV or anything that would distract you from the food.

Take small bites. Chew slowly. Smell your food. Focus on the texture and taste. After a few bites or one serving, ask yourself if you want more or are satisfied.

Using smaller plates and bowls can also help.

In a Cornell University study published in the September 2006 issue of the "American Journal of Preventative Medicine," 85 nutrition experts were given either a small or a large bowl for ice cream. Participants with the larger bowl served themselves and ate 31 percent more calories than those with the smaller bowl.

According to Brian Wansink, Cornell Food and Brand Lab director and lead author of the study, people are likely to serve themselves 22 percent fewer calories if they use a 10-inch plate instead of a 12-inch plate.

Portion half of the dinner plate with vegetables and fruits, says Elisa Zied, registered dietitian and author of "Nutrition at Your Fingertips." This way you fill up on fruits and veggies instead of the high-caloric food.

Take a Relaxing Bath

If you're struggling to fall asleep at night, Harvard University sleep experts suggest establishing a soothing pre-sleep routine. Read a book, practice relaxation exercises or take a bath (the rise and fall in body temperature induces drowsiness). Keep your room slightly cool, and avoid the glow of your computer at night.

After all, sleep is important for your well-being as well as your waistline. A study presented at the 2011 meeting of the Associated Professional Sleep Societies shows that not getting enough shuteye may make junk food more tempting. Researchers say daytime sleepiness may impair your brain's inhibitory control when viewing tantalizing, high-caloric food.

Shower With Your Eyes Closed

Blocking or combining one or more of your senses, such as showering with your eyes closed or eating blindfolded, can improve memory and your mental fitness, according to the Franklin Institute.

When you use your senses in unexpected ways, you're stimulating nerve cells in the brain so that pathways and circuits get activated.

Listen to the rain and tap your fingers, or smell flowers while listening to music. Close your eyes when buying fresh produce and rely only on your spatial reasoning and sense of smell and touch.

Eat More, Drink Less

Whether it's a 140-calorie can of soda can or a 190-calorie soy latte, "liquid calories add up," said Zied.

Limit beverages that add to your daily caloric intake yet do little to make you feel full. And although low in calories, diet soda is not the solution. Researchers from the University of Texas Health Science Center in San Antonio reported that drinking diet soda is associated with a wider waistline. And a second study found that aspartame -- an artificial sweetener in diet sodas -- raised the blood sugar levels in mice.

Stick to water or unsweetened coffee/tea, or make fresh-fruit-infused water: Blend two cups of water with a cup of melon and pour over ice.

Sprint Your Workout

Burn fat, build muscles, boost endurance and improve your cardiovascular health in the shortest time possible with interval training, or short bursts of high-intensity exercises, says Jeff Plasschaert, an exercise physiologist at the University of Florida.

An effective way of incorporating interval training is to make part of your workout a circuit, such as a six-exercise set completed for one minute each with 30-second rests and repeated three times for a 30-minute workout. Be sure to include a warm-up and cool-down routine.

"If you know how much time you have to work out, then you can pick a set number of exercises and repeat those exercises for the duration of the workout," said Plasschaert.

Spend 15 Minutes Saving

The average U.S. family carries $8,000 in credit-card debt. Rather than making drastic sacrifices --- such as downsizing from a two-car to a one-car household --- financial expert Ellie Kay suggests small, workable changes that add up to major savings.

Before you shop, Kay recommends seeking online coupon codes and promotions. Cut your grocery bill in half with deals from the newspaper or other online coupon sites, and before traveling, use sites that let you know where the cheapest gas is along your route.

"Devote 15 minutes a day to saving, and determine to never pay full price for anything," said Kay.

Read more: http://www.livestrong.com

The Best Way to Work Out for Weight Loss

The Best Way to Work Out for Weight Loss

Overview
When it comes to losing weight, you need to burn more calories than you are taking in.
This is called a "caloric deficit." The way to achieve this is by cutting back your daily calories and working out. To lose a pound of weight a week, without dieting, you will need to burn 3,500 calories a week through exercise. As far as your workouts are concerned, make them as efficient as possible. To lose weight, you will need to do both cardio exercise and weight training.

Step 1

Do not work out on an empty stomach. Although this has been a long time debate, the best way to lose weight is not by working out while you are starving. This can cause you to "hit the wall" and not perform at optimal levels. When this happens, no weight will be lost, because you will not have any energy to work out. To prevent this from happening, have a small meal 15 to 30 minutes before you exercise. Eat something that is easily digestible, like fruit or yogurt. This will give you enough calories for energy without having an excess to be stored as fat.

Step 2

Perform aerobic exercise. Aerobic exercise involves the major muscle groups moving in a repetitive fashion. The best exercise to do is something that you enjoy doing like running, walking, hiking, biking, elliptical training, rowing, stair stepping, jumping rope or kickboxing. All forms of aerobic exercise are efficient at burning calories, but elliptical training, rowing, jumping rope and kickboxing incorporate your upper and lower body at the same time, which can cause you to do more work.

Step 3

Do interval training. Interval training is characterized by alternating between high and low intensities. This type of training is labor intensive and it also helps elevate your metabolism for hours after you have finished working out. Here is an example of an interval workout: do a five-minute light warm-up run. Sprint for 30 seconds, then jog for 30 seconds. Alternate back and forth 12 to 15 times, then do a light five-minute cool-down jog. You can apply interval training to any form of aerobic exercise.

Step 4

Lift weights. Weight lifting helps you build muscle. Muscle is a metabolically active tissue, which can cause you to burn more calories even when you are sitting down. Perform weight training that targets all of your major muscle groups. Exercises like bench presses, shoulder presses, bent over rows, triceps extensions, biceps curls and squats are all examples of these. Perform 10 to 12 reps and do three to four sets of each exercise. To increase your weight loss efforts, do active recoveries in between your sets. For example, instead of just standing around for 60 seconds, jump rope, perform step-ups on a bench or simply walk around the gym floor briskly.

Step 5

Be consistent. If you want your workouts to be effective, you need to do them more than whenever you feel like it. Do weight training three times a week and cardio three times a week on alternating days. Perform cardio for 45 to 60 minutes, unless you are doing intervals. They can be done in 20 to 30 minutes because they are at a higher intensity. On the seventh day, do a 30-minute light cardio session, like going for a walk or throwing a football with a friend.

Read more: http://www.livestrong.com

Still Counting Calories?

Still Counting Calories? Your Weight-Loss Plan May Be Outdated;

It’s no secret that Americans are fatter today than ever before, and not just those unlucky people who are genetically inclined to gain weight or have been overweight all their lives. Many who were lean as young adults have put on lots of unhealthy pounds as they pass into middle age and beyond.
Is there a better way than calorie counts to raise awareness about nutrition, or should the government stop worrying about what people order?
It’s also no secret that the long-recommended advice to eat less and exercise more has done little to curb the inexorable rise in weight. No one likes to feel deprived or leave the table hungry, and the notion that one generally must eat less to control body weight really doesn’t cut it for the typical American.
So the newest findings on what specific foods people should eat less often — and more importantly, more often — to keep from gaining pounds as they age should be of great interest to tens of millions of Americans.
The new research, by five nutrition and public health experts at Harvard University, is by far the most detailed long-term analysis of the factors that influence weight gain, involving 120,877 well-educated men and women who were healthy and not obese at the start of the study. In addition to diet, it has important things to say about exercise, sleep, television watching, smoking and alcohol intake.
The study participants — nurses, doctors, dentists and veterinarians in the Nurses’ Health Study, Nurses’ Health Study II and the Health Professionals Follow-up Study — were followed for 12 to 20 years. Every two years, they completed very detailed questionnaires about their eating and other habits and current weight. The fascinating results were published in June in The New England Journal of Medicine.
The analysis examined how an array of factors influenced weight gain or loss during each four-year period of the study. The average participant gained 3.35 pounds every four years, for a total weight gain of 16.8 pounds in 20 years.
“This study shows that conventional wisdom — to eat everything in moderation, eat fewer calories and avoid fatty foods — isn’t the best approach,” Dr. Dariush Mozaffarian, a cardiologist and epidemiologist at the Harvard School of Public Health and lead author of the study, said in an interview. “What you eat makes quite a difference. Just counting calories won’t matter much unless you look at the kinds of calories you’re eating.”
Dr. Frank B. Hu, a nutrition expert at the Harvard School of Public Health and a co-author of the new analysis, said: “In the past, too much emphasis has been put on single factors in the diet. But looking for a magic bullet hasn’t solved the problem of obesity.”
Also untrue, Dr. Mozaffarian said, is the food industry’s claim that there’s no such thing as a bad food.
“There are good foods and bad foods, and the advice should be to eat the good foods more and the bad foods less,” he said. “The notion that it’s O.K. to eat everything in moderation is just an excuse to eat whatever you want.”
The study showed that physical activity had the expected benefits for weight control. Those who exercised less over the course of the study tended to gain weight, while those who increased their activity didn’t. Those with the greatest increase in physical activity gained 1.76 fewer pounds than the rest of the participants within each four-year period.
But the researchers found that the kinds of foods people ate had a larger effect over all than changes in physical activity.
“Both physical activity and diet are important to weight control, but if you are fairly active and ignore diet, you can still gain weight,” said Dr. Walter Willett, chairman of the nutrition department at the Harvard School of Public Health and a co-author of the study.
As Dr. Mozaffarian observed, “Physical activity in the United States is poor, but diet is even worse.”
Little Things Mean a Lot
People don’t become overweight overnight.
Rather, the pounds creep up slowly, often unnoticed, until one day nothing in the closet fits the way it used to.
Even more important than its effect on looks and wardrobe, this gradual weight gain harms health. At least six prior studies have found that rising weight increases the risk in women of heart disease, diabetes, stroke and breast cancer, and the risk in men of heart disease, diabetes and colon cancer.
The beauty of the new study is its ability to show, based on real-life experience, how small changes in eating, exercise and other habits can result in large changes in body weight over the years.
On average, study participants gained a pound a year, which added up to 20 pounds in 20 years. Some gained much more, about four pounds a year, while a few managed to stay the same or even lose weight.
Participants who were overweight at the study’s start tended to gain the most weight, which seriously raised their risk of obesity-related diseases, Dr. Hu said. “People who are already overweight have to be particularly careful about what they eat,” he said.
The foods that contributed to the greatest weight gain were not surprising. French fries led the list: Increased consumption of this food alone was linked to an average weight gain of 3.4 pounds in each four-year period. Other important contributors were potato chips (1.7 pounds), sugar-sweetened drinks (1 pound), red meats and processed meats (0.95 and 0.93 pound, respectively), other forms of potatoes (0.57 pound), sweets and desserts (0.41 pound), refined grains (0.39 pound), other fried foods (0.32 pound), 100-percent fruit juice (0.31 pound) and butter (0.3 pound).
Read more;www.livestrong.com

Your Weight-Loss Plan

Still Counting Calories? Your Weight-Loss Plan May Be Outdated;


Also not too surprising were most of the foods that resulted in weight loss or no gain when consumed in greater amounts during the study: fruits, vegetables and whole grains. Compared with those who gained the most weight, participants in the Nurses’ Health Study who lost weight consumed 3.1 more servings of vegetables each day.

Should You Trust Calorie Counts?

Is there a better way than calorie counts to raise awareness about nutrition, or should the government stop worrying about what people order?

But contrary to what many people believe, an increased intake of dairy products, whether low-fat (milk) or full-fat (milk and cheese), had a neutral effect on weight.
And despite conventional advice to eat less fat, weight loss was greatest among people who ate more yogurt and nuts, including peanut butter, over each four-year period.
Nuts are high in vegetable fat, and previous small studies have shown that eating peanut butter can help people lose weight and keep it off, probably because it slows the return of hunger.
That yogurt, among all foods, was most strongly linked to weight loss was the study’s most surprising dietary finding, the researchers said. Participants who ate more yogurt lost an average of 0.82 pound every four years.
Yogurt contains healthful bacteria that in animal studies increase production of intestinal hormones that enhance satiety and decrease hunger, Dr. Hu said. The bacteria may also raise the body’s metabolic rate, making weight control easier.
But, consistent with the new study’s findings, metabolism takes a hit from refined carbohydrates — sugars and starches stripped of their fiber, like white flour. When Dr. David Ludwig of Children’s Hospital Boston compared the effects of refined carbohydrates with the effects of whole grains in both animals and people, he found that metabolism, which determines how many calories are used at rest, slowed with the consumption of refined grains but stayed the same after consumption of whole grains.
Other Influences
As has been suggested by previous smaller studies, how long people slept each night influenced their weight changes. In general, people who slept less than six hours or more than eight hours a night tended to gain the most. Among possible explanations are effects of short nights on satiety hormones, as well as an opportunity to eat more while awake, Dr. Hu said.
He was not surprised by the finding that the more television people watched, the more weight they gained, most likely because they are influenced by a barrage of food ads and snack in front of the TV.
Alcohol intake had an interesting relationship to weight changes. No significant effect was found among those who increased their intake to one glass of wine a day, but increases in other forms of alcohol were likely to bring added pounds.
As expected, changes in smoking habits also influenced weight changes. Compared with people who never smoked, those who had quit smoking within the previous four years gained an average of 5.17 pounds. Subsequent weight gain was minimal — 0.14 pound for each four-year period.
Those who continued smoking lost 0.7 pound in each four-year period, which the researchers surmised may have resulted from undiagnosed underlying disease, especially since those who took up smoking experienced no change in weight.

Carbs Make You Crave Sugar

Why Do Carbs Make You Crave Sugar?
Overview

Carbohydrates are a type of macronutrient found in foods and drinks. Many carbohydrates in your diet come from plant grains, but there are also an abundance of carbohydrates added to beverages and other foods. These carbohydrates are found in the form of sugars and starches. Carbohydrates are an important source of nutrition for your body, forming an important part of a balanced diet. Carbohydrates affect blood sugar and, as such, can affect cravings for more carbohydrates and sugar.
How Carbohydrates Work

Carbohydrates are an essential part of your diet. Your body relies on carbohydrates to function, particularly your brain and central nervous system. When you consume carbohydrates, they are first broken down by the enzyme amylase. Your body converts carbohydrates to glucose, or blood sugar, and transports it into the bloodstream as fuel. Three hormones manage glucose: insulin, glucagon and epinephrine.
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Carbohydrates and Sugar

Sugar is a carbohydrate. The body treats sugar in the same way that it treats any carbohydrate: insulin, glucagon and epinephrine begin their work. It is insulin that is responsible for regulating the level of sugar in the blood. Sugar has a high glycemic index rating, meaning that it has a strong impact on the level of sugar in your blood after consumption. Sugar is broken down into simple sugars, the same as other carbohydrates are, and then transported by insulin into the bloodstream.
Role of Insulin

Insulin controls the metabolism of carbohydrates and fat in the body. High-glycemic carbohydrates cause a large amount of sugar to release quickly into your body. Insulin responds to this drastic increase in sugar, neutralizing it. Insulin does this by stimulating the transfer of glucose to your cells so that your organs can metabolize the new-found energy. This rise and drop in blood sugar, sometimes referred to as "crashing," leaves you feeling tired and depleted. This can stimulate hunger, particularly for more carbohydrates and sugars.
Avoiding This Cycle

Whenever possible, you should avoid eating refined or simple sugars, particularly those that are high on the glycemic index. To determine whether a carbohydrate has a high glycemic index rating, visit the Glycemic Index site and search its database (see Resources). Select complex carbohydrates that release sugar into your bloodstream more slowly, creating less of a spike in blood sugars. Don't remove carbohydrates altogether, as your body requires them as fuel. Your brain is especially reliant upon carbohydrates for nourishment. You should, however, choose whole grains, fruits, vegetables and foods that are higher in fiber.
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Read more: http://www.livestrong.com