| In this article you will learn some simple | | | | |
| nutrition facts about alcohol, antioxidants, | | | | Fatigue |
| caffeine and calcium. | | | | |
| | | | Drowsiness |
| Too much alcohol can raise the levels of fats | | | | |
| in the blood, lead to high blood pressure, | | | | Depression |
| heart failure and increased calories. Too | | | | |
| many calories lead to obesity and a higher | | | | Although many studies show there is a direct |
| risk of developing diabetes. Excessive and | | | | link between caffeine, coffee drinking and |
| binge drinking can lead to stroke. | | | | coronary heart disease, the results are |
| | | | conflicting. |
| The American Heart Association recommends if | | | | |
| you drink alcohol, do so in moderation. | | | | Calcium |
| Moderation means an average of one to two | | | | |
| drinks per day for men and one drink per day | | | | To help reduce the risk of developing the |
| for women. A drink is equivalent to 12 oz. | | | | bone disease osteoporosis most physicians |
| of beer, 4 oz. of wine, 1.5 oz. of 80-proof | | | | encourage women to eat fat-free and low-fat |
| spirits, or 1 oz. of 100-proof spirits. | | | | dairy products to get calcium. |
| Drinking more than this increases all the | | | | |
| health risks as noted above. In addition, it | | | | The American Heart Association recommends |
| is not possible to predict in which people | | | | women should aim to consume between 1,000 and |
| alcoholism will become a problem. The | | | | 1,200 milligrams of calcium each day. |
| American Heart Association cautions people | | | | Excellent sources of calcium include: |
| not to start drinking if they do not already | | | | |
| drink alcohol. | | | | Fat-free milk |
| | | | |
| Pregnant women should not drink alcohol in | | | | Low-fat dairy products |
| any form; it can harm the baby seriously. | | | | |
| | | | Other sources of calcium include: |
| Antioxidant vitamins | | | | |
| | | | Eating vegetable greens like spinach, kale |
| There has been a lot of research recently | | | | and broccoli |
| focused on how antioxidant vitamins may | | | | |
| reduce cardiovascular disease risk. The data | | | | Some legumes and soybean products |
| is incomplete; however, up to 30 percent of | | | | |
| Americans are taking some form of antioxidant | | | | To date, scientists do not have enough |
| supplement. | | | | information to know if calcium intake affects |
| | | | the risk of developing cardiovascular |
| The American Heart Association does not | | | | disease. |
| recommend people using antioxidant vitamin | | | | |
| supplements until more complete data is | | | | Adequate daily intake according to data from |
| available. They recommend people eat a | | | | the National Academy of Sciences, Institute |
| variety of nutrient-rich foods daily from all | | | | of Medicine includes: |
| the basic food groups. Eat a variety of | | | | |
| foods low in saturated fat, trans fat and | | | | 210 mg for infants from birth to 6 months, |
| cholesterol to provide a natural source of | | | | 270 mg for age 6 months to 1 year |
| these vitamins, minerals and fiber. | | | | |
| | | | 500 mg for children age 1-3; 800 mg for ages |
| Caffeine | | | | 4-8 |
| | | | |
| The metabolic effects of caffeine include: | | | | 1,300 mg for children and adolescents age |
| | | | 9-18 |
| Stimulates the central nervous system | | | | |
| | | | 1,000 mg for adults ages 19-50 (for maximal |
| Releases free fatty acids from adipose | | | | calcium retention) |
| (fatty) tissue | | | | |
| | | | 1,200 mg for adults ages 51 and older |
| Affects the kidneys by increasing urination, | | | | |
| which can lead to dehydration | | | | 1300 mg for women who are pregnant and under |
| | | | age 19; 1000 mg for pregnant women ages 19-50 |
| Caffeine is found in coffee, tea, soft | | | | |
| drinks, chocolate and some nuts. | | | | Source: American Heart Association |
| | | | |
| The American Heart Association says moderate | | | | Disclaimer: *This article is not meant to |
| coffee drinking (1-2 cups per day does not | | | | diagnose, treat or cure any kind of a health |
| seem to be harmful. | | | | problem. These statements have not been |
| | | | evaluated by the Food and Drug |
| Caffeine withdrawal symptoms may occur 12 to | | | | Administration. Always consult with your |
| 24 hours after the last dose of caffeine in | | | | health care provider about any kind of a |
| individuals who are habitual caffeine | | | | health problem and especially before |
| drinkers. The most prominent symptom is | | | | beginning any kind of an exercise routine. |
| headache. Other withdrawal symptoms may | | | | |
| include: | | | | This article is FREE to publish with the |
| | | | resource box. Article written 4-2007. |
| Anxiety | | | | |