Wednesday, December 20, 2017

7 Main Reasons to Drink More Water

"Water is the driving force of all nature" - Leonardo Da Vinci
Water, the liquid life. It makes up 60% of your body, 75% of your muscles and 85% of your brain. It's the lubricant that is involved in nearly every chemical process that takes place inside your cells.
Water is clearly the most important nutrient for the human body, but we often take it for granted. Opting for soda, fruit juice, alcohol, coffee, or tea over boring old water. That's likely the reason why 75% of Americans are suffering from chronic dehydration. There's just so many other options!
Interestingly enough, even though water is so important for the body, there's not much scientific research dedicated to learning more about water and how it affects human health. That's because water is very cheap for most developed countries. Water's health benefits don't increase the bottom line of the giant pharmaceutical companies that usually fund health research. The few research articles that I did find were actually done by bottled water companies such as Evian, meaning that even this research may be slightly biased.
Nonetheless, water is a necessary and fundamental part of being healthy and it's importance should not be underestimated. Making sure to drink the right type of water and plenty of it is crucial to achieving your health goals. Here are the 7 Main Reasons to Drink more water. Let's dive in.
The 7 Main Reasons to Drink More Water
#1 - Water Helps You Lose Weight
Everyone wants to look good and be in shape. The EASIEST way to do that is to drink more water. Here are the two main ways that water can help you lose weight or maintain optimal weight.
Water Reduces Cravings
In the center of your brain, there is an area called the hypothalamus. The hypothalamus is responsible for regulating hormones in the body, controlling body temperature, and the sensations of hunger and thirst. Since your feelings of hunger and thirst are supplied from the same area of your brain, you may sometimes mistake your thirstiness for your desire to munch on something.That's why if you get a craving for food, you should try drinking a glass of water and waiting 15 minutes. Most of the time the craving should go away and you reduce your calorie intake, which helps you lose weight.
Water Stimulates Your Metabolism (Burning of Calories)
Did you know that drinking water stimulates your metabolism and increases your calorie burn? Especially if you drink cold water. Drinking cold water forces your body to burn calories to warm up the water to body temperature. Really any water that you drink needs to be processed and transported to the rest of your body.
Research showed that in 14 healthy and in-shape individuals, drinking 500ml of water increased their metabolism by 30% in just 10 minutes. Another study showed that drinking 2 liters of water a day could increase calorie burn by up to 400 calories. A short-term study of overweight women showed that the women who drank more than 1 liter of water a day over 12 months, lost an extra 4lbs of weight without any other lifestyle changes.
Water needs to be processed and transported to be used by the body, which requires energy. More energy demand causes an increase in metabolic rate. Just by drinking more water you'll burn more fat and get leaner. It's like the best natural fat-loss product. A Zero-Calorie food!
#2 - Water Increases Your Mental and Physical Performance
Fatigue is one of the first signs of dehydration. Even if you lose just 1-2% of your body weight in water, it can impair physical and mental performance. That's because everything that goes on in your body and brain requires water.
Physical Performance
If you exercise regularly, you need to hydrate even more than the normal sedentary human being. You lose water rapidly through your sweat and your breath when you exercise. It has been shown that athletes often lose 6-10% of their body weight in water during competition and intense training. Dehydration during training results in reduced endurance, increased fatigue, reduced motivation, and increased perceived effort. All of which negatively impacts performance.
The good news is that proper rehydration reverses all of these negative effects and even reduces oxidative stress caused by exercise and dehydration. Make sure to hydrate before, during, and after exercise to aid in recovery and maximize your performance. A solid workout with maximum effort also means more calories burned, resulting in a leaner and better you.
Mental Performance
Even just mild dehydration curbs cognitive functions such as concentration, alertness and short term memory in everyone including children (10-12 years), young adults (18-25 years) and (50-82 years). The brain is 85% water, so staying adequately hydrated is important to ensure proper functioning of your brain. In the morning, instead of going straight for coffee, try drinking 500ml of water as soon as you wake up. It will help kickstart your day and get you going faster. When that afternoon snooze starts creeping, try drowning it with water. Water, not coffee, is the key to sustained energy throughout the day.
#3 - Water Improves Your Skin Health
The skin is the largest organ of your body and contains 30% water, which contributes to the plumpness and elasticity of skin. Drinking more water can improve skin thickness and density, helping your skin look more youthful, smooth, and firm. Choosing water instead of inflammatory drinks such as sugary sodas, processed fruit juice, caramel macchiatos, and even milk will help you achieve clearer skin. These inflammatory drinks cause spikes in blood sugar which messes up your hormones and leads to unwanted breakouts. Be conscious of what you drink, especially for the sake of your skin.
#4 - Water Helps Detoxify your Body
There are so many toxins that you come into contact with everyday from processed food, household chemicals, environmental pollutants, etc. It's your kidney's job to filter out your blood and remove toxic waste. The kidneys depend on plenty of fluid available in your body so that even if you lose fluid through your urine, your body can function optimally. Give your kidneys adequate water, they can efficiently work and remove all the toxins from your blood. The more dehydrated you are, the harder your kidneys have to work to fit all the toxins into a small amount of urine. Leading to the darker and darker shades of yellow in your urine. The easiest way to make sure you're getting enough water is to drink enough water until your urine is crystal clear. This will help your kidneys remove toxins from your body efficiently, and you will feel great!
#5 - Water Helps Minimize Joint Pain and Muscle Pain
Your joints are the hinges where two bones come together. Between your bones is a coating of cartilage which provides a cushion between the your bones to prevent friction.
Joints are like sponges. Wet sponges move easily against each other while hard sponges can rub and break off. Drinking plenty of water ensures that your sponges (cartilage) are hydrated and soft, minimizing joint discomfort. That's what glucosamine and other joint supplements are designed to do, retain more moisture in your cartilage. You can do this naturally by drinking more water.
Muscle pain is a slightly different issue. If you work out or lift weights, there's a build-up of lactic acid and microtears in your muscle fibers that cause pain. Drinking plenty of water flushes out the lactic acid, and transports nutrients to your muscles (assuming that you're eating nutritious diet) that will help repair muscles quicker and reduce muscle pain. Drinking more water means faster and more efficient recovery.
#6 - Water Makes You Happier
The more water your drink, the better your mood will be. If your body is running efficiently on plenty of water, you'll have more energy and be in a better mood. A study on 120 healthy female college students showed that the girls who drank more water on average had less tension, depression, and confusion.
Another study on 30 people who drank five cups of water a day showed that when the same people were asked to increase water intake to ten cups a day their mood, energy, and satisfaction all improved. DRINK MORE WATER, it will make you happier.
#7 - Water Helps You Digest and Poop
Your digestive tract is where everything goes to gain entrance into your body, including water. Keeping this area nice and moist is good for your digestion.
Water Aids Digestion
Everything that you eat lands in your stomach first and waits there to be broken down by stomach acid and digestive enzymes. The rate at which digested food then moves into your intestines from your stomach is mostly determined by the volume of food & fluid that is in the stomach at the time. After your stomach breaks down the food, it empties into the small intestine, where most of the nutrients and water are absorbed. The more water that is available, the better the absorption.
However, there's a constant debate among health professionals on whether or not drinking water with meals positively or negatively affects digestion. On one hand, it's theorized that drinking water during meals dilutes your stomach acid and enzymes leading to poor breakdown of nutrients and causes limited absorption. On the other hand, drinking water is said to aid in moving food through your digestive tract quickly and smoothly.
So in order to cover both sides of the argument, here's the best way to drink water for proper digestion.
  • Drink plenty of water throughout the day so you don't have to gulp down water right before you eat.
  • Take small sips of water (preferably room temperature or warm) during meals.
  • Make sure to beginning hydrating again 30 minutes after your meal to give time for your body to digest the food you ate.
Water Relieves Constipation
Constipation is caused by dehydration in your colon. After water and nutrients from your food gets absorbed in your small intestines, it moves into your large intestine also known as the colon. Your colon is where extra water is added or removed to produce stool. More water means smoother stool while less water means firmer stool. If you are dehydrated, your colon will absorb more water from your stool, leading to constipation. Women and older adults especially struggle with constipation because they do not drink enough water, and/or drink coffee/tea instead of water.A study of 3,835 Japanese women from the ages of 18-20 showed that low intake of water was directly associated with increased instances of constipation. Similarly, in elderly people, low fluid intake was found to be the direct cause of constipation.
Constipation is a very serious health issue. Continued constipation means you're not eliminating toxic waste from your body, and most of those toxins get reabsorbed. Leading to bad skin, fatigue, and overall poor health. Drink plenty of water to reduce constipation and live a healthier life.
Now that you are armed with the knowledge of how important water is to power the best version of you, make it a habit to drink more water! Just drinking more water will go a long way in helping you achieve your health goals. Stay hydrated!
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Monday, December 4, 2017

GMO's and Glyphosate, a Disastrous Marriage

Glyphosate was discovered by John E. Franz, an organic chemist who synthesized the herbicide while working at Monsanto's Company in 1970. This chemical became, and now remains, the active ingredient in Roundup, a broad-spectrum herbicide used and sold by Monsanto. Today, it is still used extensively in agriculture, and by millions of homeowners to control weeds in their landscapes.
Roundup is applied directly to the leaves of weeds, and works systemically. This means that once it is absorbed by the leaf, it spreads throughout the entire plant system. It kills the plant by interfering with the "shikimate pathway". This seven step pathway is a metabolic route which is vital to the lifecycle of bacteria, fungi, algae, and every living plant. When disrupted, the biosynthesis of necessary folates and aromatic acids such as phenylalanine, tyrosine, and tryptophan are halted. As production of these proteins fail, plant death is inevitable.
Initially, Roundup effectively controlled weed growth, however, contact with the crop plant was detrimental. Glyphosate is a broad-spectrum killer, which means it cannot distinguish between crop plants and unwanted weed species. In 1996, Monsanto set out to remedy this problem, by introducing Roundup Ready soybean. This was the first genetically engineered crop that was developed by Monsanto. It was created by introducing a bacterial gene resistant to glyphosate into the DNA of the soybean. This gene was derived from a type of bacteria called Agrobacteria, and now allowed farmers to spray Roundup not only the weeds, but the entire crop without damage.
In consequent years, a variety of other Roundup Ready crops were developed, including cotton, corn, sugarbeets and other crops. Roundup was effective until all susceptible weeds were killed, however, soon resistant weeds began to dominate farmlands. These "superweeds" did not respond to the same dosages that killed their susceptible predecessors, therefore, growers simply increased application rates, to eradicate these superweeds.
The US Department of Agriculture has estimated that Roundup Ready crops have resulted in an additional application of 383 million pounds of herbicides. This increase in the use of glyphosate greatly increases the likelihood of the chemical running off into nearby ecosystems. At these elevated concentrations, glyphosate potentially causes environmental damage, as well as damage to human health.
Monsanto claims that glyphosates are not toxic to humans because human cells do not function by the shikimate pathway. This is true, however, the bacteria in our gut do use this pathway! This means that the glyphosphate residue that we ingest kills the beneficial bacteria in our digestive systems. Pathogenic bacteria are not affected, and as a result they dominate the gut, deplete micronutrients and produce ammonia and formadelhyde by-products, that toxify the system causing inflammation.
In addition, the absence of the production of folates and aromatic compounds cause cell shrinkage, resulting in the leakage of these produced toxins into the blood stream. This results in the development of many diseases including encephalitis, Alzheimer's, diabetes, obesity, cancer and autism to name a few.
The damages and affects of humans ingesting glyphosate (Roundup) require further investigation. At present, there are no regulations that require the labeling of products that contain glyphosate or the incorporation of GMO's. We are the ONLY country that does not require this! Therefore, many people continue to suffer unknowingly, completely unaware of the havoc this herbicide is causing within their bodies.
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A Miracle Formula To Lead A Healthy Life During Old Age

As Oprah Winfrey says, "there is one irrefutable law of the universe: We are each responsible for our own life." If you are young and if you have great health, you cannot assume that this will continue for ever. Remember that age can take a toll on your health. No amount of sugar-coating can hide the harsh reality that aged people with poor heath may have to lead a hellish life. If you want to avoid such a situation in your life, you should first study the lives of those old people who have been leading a fulfilled and healthy life. This will help you realize that these successful and old people possess great life skills. This means that even while you are young, you must make all possible efforts for acquiring life skills so you can also lead a fulfilled and healthy life during your old age.
But what are these life skills? Though various experts have come out with their own versions, skills like determination, emotional stability, control, conscientiousness and optimism cover most of them. Those who practice and acquire these skills are almost likely to enjoy the health benefits as well as all the good social outcomes during their golden years.
Thanks to these skills, they will have financial stability, there will be no affliction by chronic ailments or by mental depression and most importantly, they need not fear social isolation. Since they will have overall general health, they may lead a smooth life. Andrew Steptoe, a Professor working for the University College London, who conducted a study on a number of aged and healthy people, also corroborates with this fact. He says, "No single attribute was more important than others. Rather, the effects depended on the accumulation of life skills."
The findings of the study that were published in the PNAS journal, clearly reveal that those who possess these life skills have favorable biomarkers in their blood. Their cholesterol levels are perfect and the C-reactive protein in their system amazingly stands at the right level. It is a known fact that the level of C-reactive protein is a near-perfect marker indicating inflammation that can cause several diseases.
Similarly, those with these life skills have smaller waistlines compared to those who have fewer life skills. Accumulation of fat around the waist is another clear indicator of cardiovascular as well as metabolic diseases. The study also reveals that those with better life skills walk faster and more briskly than others. Researchers involved in the study point out that the walking speed is certainly an objective factor that helps in predicting the future mortality of aged people.
According to Steptoe, "We were surprised by the range of processes -- economic, social, psychological, biological, and health and disability related -- that seem to be related to these life skills. Our research suggests that fostering and maintaining these skills in adult life may be relevant to health and well-being at older ages."
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Wednesday, November 29, 2017

Green and Growing For Health & Well-Being

I've written earlier posts about stress and the importance of reducing it. By adding indoor plants to your household, you can lower the stress you may feel. Research studies have shown that the ability to see greenery in the indoor environment can reduce stress in minutes. A green plant in your sight line is a lot better for calming your stress level than soothing it with caffeine, food or alcohol.
During photosynthesis, plants absorb carbon dioxide and release oxygen which can improve air quality. When photosynthesis stops at night, most plants flip the script, absorbing oxygen and releasing carbon dioxide. However there are a few plants that release oxygen at night which can aid in maintaining air quality, improving quality of sleep and reducing insomnia. Plants that have this characteristic include orchids, succulents such as aloe vera, jade or Christmas cactus plants, and bromeliads.
Indoor plants can help increase focus and creativity by allowing your directed attention to rest and renew. Consider that when you are out doors in the park, your senses are stimulated and engaged with the trees, leaves, or flowers. As these plants capture your attention effortlessly or via undirected attention, your directed attention which is used to focus on specific tasks is relaxed and resting. Bringing plants and flowers indoors duplicates the experience which allows directed attention to renew. Research studies show that tasks performed while under the calming influence of nature are performed better and with greater accuracy, yielding higher quality results.
In addition to the above, it has been noted that plants in the rooms of patients have had a beneficial effect on patient well-being and health. Researchers at Kansas State University found that patients in rooms with plants had a quicker recovery than those in rooms without them. In comparison to those in rooms sans plants, the patients with plants in their rooms were less fatigued and anxious, requested less pain medication, had lower heart rates and blood pressure, and were discharged from the hospital sooner.
There are a lot of benefits to adding green plants to your indoor furnishings. Plants are easy to locate, available in numerous varieties and an excellent value for the health benefits they provide. The biggest challenge may be choosing the best options for your location and lifestyle along the plant care spectrum. As a Floridian, my number one pick is the Peace Lily. The name says it all--it is calming and attractive when gazing at the white flower bursting from deep green foliage; you can't help but think soothing thoughts.
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Kidney Failure - Causes, Symptoms and Transplant

Kidneys have a number of important functions to perform in our bodies. Firstly, they filter the wastes from the bloodstream and help maintain the balance of electrolytes in the body. They remove the chemical and drug byproducts as well as the toxins from the blood stream. Further, all these substances are eliminated from the body along with excess water as urine. They also play an important role in secreting hormones that regulate the absorption of calcium from the food - thus improving your bone strength. Well they help in the production of red blood cells and regulate the amount of fluid in the circulatory system and hence are important when it comes to controlling blood pressure.
When the blood enters the kidneys, it is filtered in two steps. First through structures called glomeruli and second through a series of tubules called nephrons. The tubules perform a dual task. They remove the unwanted substances and also reabsorb the useful substances back into the blood.
So, what causes kidney failure?
There are a number of conditions that could contribute to kidney damage. Some are primary kidney diseases and some are other conditions that indirectly affect the kidney. Here are a few causes:
· When a kidney is damaged to an extent that it cannot function normally, it caused kidney failure.
· Kidney failure can happen rapidly or slowly. Rapid failure, or acute kidney failure as it is called, is usually in response to another illness in the body that impacts the kidneys. If the underlying cause can be treated or controlled in time, kidney failure can be prevented. Slow failures happen in response to a chronic disease such as diabetes or high blood pressure.
· In some cases, kidney disease is hereditary
· Infections and substances such as drugs can permanently scar the kidneys and lead to failure.
It is most commonly seen that people with the following conditions are at a greater than normal risk of developing kidney related problems.
· Type 1 or Type 2 diabetes
· High blood pressure - especially when not controlled in time.
· Liver disease
· Heart disease
· Inherited kidney diseases
· Those taking a lot of antibiotics
Most common symptoms to look out for:
The symptoms for kidney failure vary widely depending on the cause of the kidney failure. These symptoms also depend upon the severity of the condition and the other parts of the body that are affected.
It is important to note that most people do not show any symptoms at all - especially in the early stages of the disease. Some display very subtle or mild symptoms that are very difficult to catch. The most obvious symptoms appear only when the condition becomes severe or even critical. Kidney failure is not painful - even when severe. However, watch out for dehydration, fluid retention, urinating less than usual or nausea, vomiting or pale skin.
Kidney transplant is considered as a viable treatment where the non working kidneys are replaced with healthy kidneys from another person. Your doctor will conduct a series of tests to ensure that you have a kidney that matches the criteria and will evaluate your surgical and medical history before the surgery.
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A Look At The Benefits Of Chiropractic Care

The benefits of chiropractic care are well established today and people suffering from back and neck pain are increasingly seeking out this alternative treatment technique. Take a look at some of the more powerful benefits of chiropractic care:
Provides Effective Pain Relief
Several studies that have been done have established that chiropractic care can be more effective than medications when it comes to relieving lower or upper back pain or neck pain. It also works to treat the pain of sciatica, bulging disc and slipped disc.
Pain Management Without Drugs
As research throws up more and more evidence of the dangers of taking medication and prescription pills, we are becoming more conscientious about reducing our dependence of medication. Chiropractic provides the perfect alternative as it promotes a drug-free approach. Chiropractic focuses on treating the whole system holistically.
Low Risk Treatment
Conventional medicine uses prescription medication for mild back pain and surgery for more severe back pain. Both of these are high risk as medications can cause complicated adverse effects and surgery is invasive. With chiropractic adjustments the only side effect you can expect is a bit of soreness and in some cases fatigues. Very rarely are there any serious side effects.
Treats The Cause Of The Pain
Most medications merely help to manage the symptoms of pain but the cause of the pain still remains in the body. Painkillers may mask the pain in your upper or lower back but it does not cure the bulging disc. Chiropractic care on the other hand addresses the cause of the pain, which is more effective for long-term relief.
Treatments Can Be Customized Depending On Your Condition
Chiropractors make use of a wide range of tools and techniques to treat pain and other mobility issues. All of these techniques can be customized for your body shape and size and the location of your pain. If you let your chiropractor know the exact spot that is painful and the kind of pain, you will receive customized Chiropractic treatment.
Prevents Joint Dysfunction & Several Other Conditions
One of the greatest benefits of chiropractic care is that it reduces joint dysfunction, which could otherwise lead to symptoms in other parts of the body. Routine treatment can also prevent and treat several other health conditions, from headaches and migraines to menstrual disorders, fertility issues, gastrointestinal disorders and ear infection. Your chiropractor can help develop a customized treatment plan for you depending on your symptoms.
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Thursday, November 23, 2017

Why Vitamin D or Lack of It May Be Contributing to or Causing Your Health Issues

I'm sure by now everybody has heard of Vitamin D and how important it is for our overall health! If you haven't, please crawl out from under that rock for a moment so I can bring you up to speed! Most people, I'm hoping, are even supplementing with it daily (or they should be). Vitamin D is actually a not a vitamin at all but is a pro-hormone, as it can be manufactured in our body when we are exposed to light. Herein is where our problems arise. We get very little sunshine into our tissues on a regular basis nowadays. Many of us live at a latitude which predisposes us to sub-par sun exposure on our skin (where all the Vitamin D magic starts), or we are slathering on sunscreen for protection against the damaging effects of the sun, (like producing Vitamin D to keep us healthy) which halts our vitamin D conversion!
It turns out that about 40% of the global population is deficient in Vitamin D and over 70% of Americans are either deficient or insufficient in their vitamin D levels. The sunlight we are exposed to daily is our primary source of vitamin D and since we get very little from our diets, if we are not receiving that exposure on our skin, you can imagine how important supplementation now becomes. A deficiency of Vitamin D (a serum vitamin D 25-OH level less than 20 ng/dl) is linked to many chronic diseases, cancers, poor bone health, autoimmune diseases, neurocognitive issues like depression, mood stability and Alzheimer's disease. You can begin to see the importance of having adequate levels for our bodies to operate efficiently and without disease. We have a vitamin D receptor in nearly every single cell in our body and it is responsible for regulating over 3000 of our genes. So, you can understand the gravity of the situation. Unless you plan on sunbathing in the summer and taking vacations to sunbathe in the winter, your Vitamin D requirements might need some attention. I always tell my patients that they should know their vitamin D level. Vitamin D is a fat soluble vitamin (OK, pro-hormone) that needs to be monitored. As with any fat soluble vitamin, toxicity can be an issue (although Vitamin D has a very broad range level of safety).
Where do we start? With a simple blood draw, inexpensive, not routinely done with the normal CBC or CMP, but can easily be added by asking your doctor. The test is serum Vitamin D 25-OH, and is one of the more important numbers you should know.
I had a patient who was suffering from crippling agoraphobia (she felt it unsafe to leave her home). What stood out the most from her blood work results was that her vitamin D 25-OH level was in the single digits at 7ng/dl. Very shortly after supplementing with Vitamin D3 (cholecalciferol) she had no anxiety, depression or mood instabilities, and her words were, "she felt like herself again"!
Vitamin D is one of the supplements I tell every one of my patients they should be taking regularly for their health. How much you may ask? Dosage depends on your serum blood levels. If you are deficient or insufficient in your Vitamin D levels, work with a practitioner to help monitor it and set your dosing appropriately. That being said, a very safe dosage that you may immediately start supplementing with (until you can have your blood levels checked) is a summertime dose of 5,000 I.U.s and wintertime dose of 7-10,000 I.U.s of vitamin D3. Everyone should be supplementing with some amount of Vitamin D for better health. If you need your levels checked or dosage customized, give us a call and we'll accommodate your needs.
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Monday, October 23, 2017

Choose the Right Material for Designing a Medical Device

Are you planning to design a medical device? Well, it is not that easy as one might think it to be. The most important aspect of medical device designing is the choice of material. One has to take a very wise decision while choosing the material as it can have a major aftermath during and after the production phase of the device.
Generally, materials like plastic, elastomers, and metals are available in abundance, which guarantees supreme quality and efficiency, along with safety at an affordable price. Apart from safety and availability issues, one might also check whether the material provides the designer the freedom to design and explore so that it can provide quick and affordable remedies to patients and users. This factor, in turn, attracts more and more customers to use the medical device.
Given these criteria, it sometimes becomes a very daunting task for the designer to choose the most appropriate material. Listed below are some of the points, which must be kept in mind while making a decision about the material of the medical device.
Availability: Make sure the material, which you are selecting, is available in abundance both for the present as well as future use that too from a reliable source. Otherwise, the sales and marketing potential of the device get heavily impacted due to the scarcity of the material.
Flexible to design: Since designing a medical device is all about innovation, thus the material chosen should be such that it can provide complete support to the designer. For example, plastics can be molded into different form and shapes making it easier to work with.
Cost per unit: When it comes to manufacturing a large number of medical devices the cost per unit also becomes an important criterion, which governs the choice of material. Such a material should be chosen which does not add up to the overall cost of the device.
Performance properties: The most important of them all is the performance of the device. The performance of the device depends on various standards like strength, resistance to high temperature and other mechanical factors. Thus, a material which is competent enough to handle these must be selected.
Regulatory compliance: One can always seek advice from manufacturing service partners who would be able to provide you an entire list of medical grades plastics and elastomers which meet compliance standards of all countries.
Since the material can affect the performance and cost of the device, keep these points in mind which would help you to make a wise choice.
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The Real Dangers of Sugar

How healthy is our food nowadays?
As modern society continues to find ways to make food production cheaper and faster, the quality of our food also continues to decline.
There is a very real reason why there are now advocacies against processed food. It seems that food manufacturers have completely forgotten their ethical obligation to consumer health by ignoring warnings from the medical establishment about adding too much sugar and preservatives to food.
What's happening to processed food?
These past few years, consumer wellness organizations have monitored a steady climb in the amount of additives that manufacturers add to common food items and beverages like bread, soda and even yogurt.
That's why it's best to keep away from any food or beverage that lasts more than a week in the cupboard. Imagine what they put in food that can last for 2 years in storage!
How much sugar are we really consuming?
The amount of sugar present in our food nowadays is especially worrying because current medical studies have uncovered some very real dangers of regularly consuming table sugar.
Refined sugars and HFCS (high fructose corn syrup) can be found in pancake mixes, chocolate, candies, cured meats, potato snacks, cupcakes, marshmallows and almost any other food or beverage that you can think of.
A single serving of regular soda contains an average of 10 teaspoons of table sugar. If you think that isn't much, try consuming 10 teaspoons of sugar at home. Do you feel nauseated already? That's what soda companies have been using to flavor sodas for more than four decades now.
Some forty years ago, people thought that consuming table sugar only increased your likelihood of developing bad teeth and diabetes.
Newer studies have now linked sugar to numerous health conditions, including metabolic syndrome and Attention Deficit Hyperactivity Disorder (ADHD).
As a natural health advocate advocate, I want to emphasize the importance of having the latest information on the food that we eat to help people make better food choices every day.
What are the real dangers of sugar?
Sugar is one of the deadliest additives in food today. Here's why:
Heart Threat - Sugar has been shown to affect the involuntary muscle activity of the heart. A molecule found in ordinary table sugar called G6P has a negative impact on the heart tissue at the cellular level.
Excess consumption of sugar and a sedentary lifestyle can increase a person's risk of developing heart failure. Heart failure often claims people's lives in less than a decade after diagnosis.
Belly Fat - There has been an alarming rise in obesity rates in teenagers and small children these past few decades. One of the major contributing factors to this trend is an increase in the consumption of fructose. Fructose is an inexpensive form of sugar used in soda, ice cream, cookies and even bread products.
Fructose appears to boost the growth of visceral fat or the fat found in our midsections. When a child develops mature visceral fat early in life, he/she has a higher risk of being obese in adulthood.
Deadly Appetite - Our bodies are naturally equipped with mechanisms that tell us when to stop eating. Studies show that sugar has found a way to suspend those natural mechanisms. Consuming foods and beverages rich in sugar contributes to the development of a condition called leptin resistance.
When a person has leptin resistance, they don't feel full and satisfied with moderate amounts of food, so they continue consuming excessive amounts of food every time they eat.
Our bodies also have a tough time detecting the presence of sugar in beverages. It's difficult for the body to send a signal that you already consumed a lot of calories from soda or juices because this substance just doesn't register the same way as other types of food.
Toxic to the Liver - Excessive consumption of table sugar and other variants like high fructose corn syrup can disturb normal liver function, which can then lead to liver disease. Medical researchers have discovered that fructose and other sugars make use of the same metabolic channels that ethanol uses, which makes it just as dangerous as alcohol.
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Your Guide To Staying Fit And Healthy Well Into Old Age

Are you facing mid-life feeling sluggish, fatigued and generally overweight? Don't assume that it's all downhill from here. You can stay fit and healthy well into old age - if you decide to make some important lifestyle changes. Now is the time to take action!
Ask yourself the following questions:-
  1. Why do some people fare better in old age than others?
  2. Why is it that some people in their 70s and 80s are able to lead a healthy and active life, free from disease, whilst others become frail and dependent on family members?
Could it be down to luck - or does it have anything to do with the lifestyle choices they have made?It is true that some people may have a genetic disposition to illness that can not be easily prevented. However, the majority of people who suffer from age related illness may not have given enough attention to their overall health, especially during their mid-life years.
Aging has an impact on our health and vitality. We know that at around age 35 our heart rate begins to dip slightly. Between the ages of 47-51 most women begin to experience life changes associated with the menopause. As we progress past our 50s, our memory, balance and muscle mass begin to wane.
Regardless of general ageing, the main cause of many illnesses is largely due to poor diet, harmful levels of stress and a lack of physical and mental exercise. By choosing to change bad mid-life habits into good ones, you can delay or even prevent illnesses like, high blood pressure, type 2 diabetes and dementia.
Below the age of 40 it is possible, to some extent, to get away with poor lifestyle choices. Excess alcohol intake, smoking and a poor diet are largely compensated for by the youthful body. After 40 though, you need to take greater care of yourself. If you have arrived at age 40, with the belief that it is normal to lose physical fitness and gain weight, then your mindset may encourage what is known as middle age spread. In reality, this is an increase in visceral fat, often linked to high blood pressure, type 2 diabetes, heart disease and strokes.
Research has shown that between the age of 40 and 60, at least two-thirds of the UK population will suffer with some form of chronic health issue, or at least one long-term illness. Yet, to a large degree, many of these diseases can be avoided.
Mid-life is definitely not a downhill course. Instead, it gives you the chance to view life with a more positive outlook. You owe it to yourself to develop a greater chance of having an active and disease-free lifestyle, while living to a ripe old age.
Here are 4 suggestions that you can work on, if you want to avoid the risk of a debilitating disease later in life.
Take care of your teeth and gums - This may seem obvious, but oral hygiene plays a major part in our long-term health, especially as we age. Brushing and flossing after meals can help to prevent inflammation and the buildup of plaque in both the gums and body. Blood vessels which supply blood and oxygen to the heart and brain can become narrowed or restricted when plaque is present in the body. This can lead to a heart attack, stroke or early onset of dementia. Keeping your teeth & gums healthy can significantly improve your health.
Maintain a healthy diet - Ensure that the food you eat has a positive effect on overall health. Always check food labels to ensure products are low in salt, sugar and saturated fats. Foods high in these will raise your bad cholesterol, clog your arteries and increase your risk of diseases. A diet rich in lean protein, fresh fruit, vegetables and oily fish can guarantee you good health. Try to prepare and cook your own meals as often as possible. There are several good cookery books and programmes which show how to make healthy meals within minutes. Drink plenty of water daily and reduce your alcohol intake.
Exercise your mind and body regularly - It is never too late to start taking part in daily physical and mental exercises. Obviously, no one will be expecting you to run your first marathon, or to appear on mastermind. However, physical exercises like, using the stairs frequently, brisk walking, stretching or joining a gym can be beneficial in helping to keep your body in good working order. If you do join a gym, protect your wrists, hands and back. Indulging in a new hobby and reading or completing puzzles can help keep your mind sharp and alert.
Relax & Sleep well - Dealing with personal, family and work issues can be stressful. Coping with extreme stress can be detrimental to health. Taking time out of your busy day to relax and unwind is crucial. Try to find a period of each day to unwind in a quiet place. Consider meditation or controlled breathing exercises, these will all help to clear your mind. Later in the evening, enjoy a long soak in the bath before heading off to bed.
No one wants to become a burden to their close ones due to poor health issues in later life. Imagine being in total control of your life as you age. Mid-life is a perfect time to evaluate your lifestyle and make those all important health changes. Seize that opportunity.
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How to Achieve a Healthy Diet

Here's an important factor that has a huge impact on your overall fitness level and general wellness: your diet.
What is a "diet?"
The word "diet" means "a collection of food items that a person regularly eats."
Every person has a current diet. If you know someone who eats cheesy potatoes and cheeseburgers six days a week, that's still considered a diet (admittedly, a very unhealthy one).
If you want to slim down and tone up, start by examining the composition of your present diet to determine how many calories you are consuming per day. Analyzing your current diet can also reveal if you are getting enough essential nutrients, water and dietary fiber.
What is a quality diet?
A quality diet provides a balanced mix of macronutrients and micronutrients in the right amounts. Here is a quick recap of the essential nutrients that our bodies need to function normally:
Macronutrients
Protein - Protein repairs and builds muscle tissues. People who regularly perform cardio and weight training need sufficient protein to build lean muscle mass.
Both male and female bodybuilders consume large quantities of protein-rich food to ensure that fat stores are kept to a minimum and that muscle size and strength are maintained.
Carbohydrates - Carbohydrates are the main fuel of the body. Our bodies transform carbohydrates into glucose, a usable form of sugar. The body can also store glucose in the muscles.
When glucose is stored in the muscles, it's transformed into a substance called glycogen.
It may be more difficult to lose weight if you completely remove carbohydrates from your diet because the body needs carbs as its primary energy source.
Fat - Fat performs numerous important functions in the body, including vitamin absorption, transport and storage.
It also creates a padding around the muscles that acts as a shock absorber. Fat also improves a person's thermoregulation and prevents too much heat from escaping the body especially during cold weather.
Excess calories from food are stored in our fat tissues. When we lose weight, we don't actually "burn off" fat cells. Our fat cells simply shrink as the excess fat is burned off through exercise and other physical activities.
Water - Keeping your body hydrated is easy! All you will ever need is pure water. My personal rule for hydration is equally easy to remember. If you're thirsty, reach for water 99% of the time.
If you drink soda, start reducing your daily consumption and replace it with water. You'll soon feel more energized because your body is not under the constant influence of diuretics found in soda.
Dietary Fiber - Dietary fiber plays a crucial role in maintaining cardiovascular and digestive health.
Fiber has the ability to block some of the lipids or "bad cholesterol" from being absorbed by the body.
Insoluble fiber on the other hand (fiber that cannot be digested by the body) acts as a cleaning machine inside the colon and helps you clear your colon effortlessly.
Micronutrients
Vitamins - Vitamins are used by the body to maintain normal growth and development. Vitamins also enhance major and minor functions within the body such as eyesight and skin growth.
Minerals - Minerals are inorganic substances derived from the food we eat. The body cannot naturally create minerals.
You have to make sure that you are getting enough minerals from your diet. Essential minerals include calcium, iron, potassium and zinc. Minerals naturally occur in meats, vegetables and fruits.
How do you know if you are getting enough nutrients?
Losing weight does not mean you have to sacrifice your nutrition. Weight loss actually comes naturally when you modify your diet and add more of the best food on the planet like beans, legumes, green leafy vegetables, cruciferous vegetables, etc.
Superfoods like spinach and broccoli provide only a modest amount of calories in every serving so it would be challenging to "overeat" when your diet is comprised of at least 85% healthy, whole food. Usually, it's the nutrient-deficient food items like candy bars and hamburgers that are responsible for caloric overload in a person's diet.
Be mindful of what you eat (even when you're just snacking) and you just might discover the food items that are making you gain weight!
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Monday, October 9, 2017

Importance Of Health And Fitness

Health And Fitness:
Mostly people do not realize, the importance of good health. As someone said, Health is wealth. Better health is essential for daily tasks. When discussing about health, many people consider the condition of their bodies and forget about their minds. While, health is not only being free from physical aspects. It also means being healthy in mind too. An unhealthy mind brings about an unhealthy body. Good mental health helps you to benefit as much as possible from life and enjoy it. Good mental health offers you a feeling of well-being and the inner strength needed in times of bad position. Everyone knows how to care for their bodies. This is done almost every day by the great part of people. Exercise and eating the proper foods are the right ways of keeping the body healthy. A healthy mind requires a lot of work, in addition, a combination of the right foods and exercise.
The following factors which will greatly affect your health.
Exercise As Young Adults Lowers Heart Health Decades Later:
Young adults who exercise may have a lower risk of cardiovascular illness and higher survival chances decades later. Fitness has long been linked to a reduced risk of heart disease in older adults. The new study, in any case, that workout routines started years before cardiovascular problems are usually encountered may help keep them from creating in any case.
Lifting Weights Builds Mental Muscle That Gives You Health:
Older adults who have psychological disability or could be at risk towards the weight room. A study by researchers in Australia has found that dynamic quality preparing is useful in boosting brain power. The study tested 100 adults aged 55 and older who had been determined to have mellow psychological weakness. According to the Mayo Clinic, MCI affects memory, thinking and also judgment behind normal levels of age-related decline. The condition may build a person's risk of developing Alzheimer's disease.
Dieting Success May Lead To Better Health:
Ability to self-manage a healthy body weight may depend on individual brain structure, say scientists in a recent study looking connections between executive control and reward areas in the brain.
Obesity and dieting:
Obesity and dieting are progressively basic in contemporary society, and many dieters struggle to lose excess weight. An examination paper in Cognitive Neuroscience reports that eating less may be easier for some people.
Chronic dieters:
Chronic dieters are known to indicate increase reactions to food in executive control and reward areas of the brain. Additionally having depleted cognitive control and higher tendency to over reward themselves with high- calorie foods in real-life conditions.
Eating healthy, after all, is not about losing your ability to enjoy your life. It's a reason of gaining so many things that will affect you for the rest of your life: a longer life, the ability to enjoy foods that it does for you.
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Time to Think About What We Eat - 10 Foods Which Are a Definite No-No for Everyone

Certainly, you are what you eat. Your foremost step towards a healthy lifestyle is to realize that most NOT to eat foods are often tasty, but killers. While grain products, caffeine and alcoholic beverages are well known unhealthy foods with great taste, the list does not end there. There are many unhealthy foods that you must be avoiding, but for now here, we would like to highlight 10 food products to be avoided by everyone.
Keep reading!
1. Artificial sweetener- the bitter sweet substitute
The artificial sweeteners and other sugar substitutes termed sugar-free may indeed help you cut down calories, but definitely are not magic bullets. While they work well for weight management, they are venomous to your health. Ironically, these zero calories products, for your waistline are as bad as the high calorie- sugar. A recent research conducted at the University of Texas, where two mice were fed with artificial sweetener and free-diet respectively, proves to be an evident justification to this statement. It was found that the mice fed with artificial sweetener had higher blood sugar level than the one left on free-diet. One of the major side effects found by excessive use of artificial sweeteners is a fluid loss in the human body.
So, it's time now that you to give this unhealthy product a thumbs down and switch to a natural and organic sugar substitute- honey.
2. Margarine- better than butter, but not best
Margarine is prepared using vegetable oil, and for this reason it has been considered a healthy substitute for butter. The myth buster here is, that though margarine has comparably less cholesterol and saturated fat than butter, the high salt content and trans fat in margarine causes severe clogging of arteries in the human body. The saturated fat present in margarine increases blood cholesterol level, eventually leading us to heart diseases- dietary experts say. If you are looking for a softer and healthier spread, taking reference from nutritionists, we suggest you to go for sources that contain monounsaturated fat (olive oil is the best bet).
3. Frosting-the icing not so cool
We know that it's difficult to resist that tempting icing on cakes and cookies, but for your good health, you got to bid farewell to that fancy frosting. Researches say that frosting is the only item in the grocery stores today that has huge amount of trans fats, and trans fat, is an enemy of your body shape. Moreover, trans fat reduces good cholesterol and increases bad cholesterol, giving way to rapid development of belly fat and heart diseases. So, when you see that delicious cake coming to you at the party, force yourself to say-please, no frosting!
4. Processed baked food- easy for plate, uneasy for stomach
Those pre-packaged yummy baked food products undeniably give you effortless food on plate, but what to your stomach? As these food products are created aiming longer shelf life, they contain high sugar content and preservatives to keep them eatable for quite a time. Their unhealthy ingredients cause skin inflammation, increase calories in your body and also build unwanted fat around your glands. Also, they are not easy to digest. Instead of picking this unwholesome wrapped stuff, kill your snack desires by grabbing some fresh fruit.
5. Food Dyes- a rainbow of risks
Food colors or dyes might make food tempting and presentably good, but they are a major reason for the increasing cases of food poisoning in children today. The severity of food dyes have been so vast that many health advocates tried to band food dyes because of their adverse effects on human and animals, both. It was found that certain food dyes contain synthetic chemicals and contaminants that cause cancer. Take those toxic food color bottles off your kitchen shelve now and make use of leftover fruits and vegetables to add in that good look to your food.
6. Starch Food- friend to energy, foe to health
While there are still debates going on whether to eat all starchy food or not, experts say that health is best when one refrains from starchy foods like pasta, rice, bread, French fries, cakes and cookies, etc. All these foods, though seem good for extracting nutrients, they are high in starch. Scientifically, some starches metabolize quicker than sugar, causing rapid increase in the blood sugar. Studies have proved that starchy foods also contain a chemical called acrylamide, which, when inhaled in large amounts leads to severe brain and sensory diseases. Now that you know you have been eating a lot unhealthy stuff all the while, scratch of that starchy food product from your dinner menu and switch to a no-starch diet today.
7. Soda- a bottle of sugary acid
Do you know that when you drink Soda, you drink nothing but a can of water with about 10 packets of sugar in it?! Besides having high sugar content, this not so healthy drink also contains carbonic acid- a very corrosive ingredient, just enough to damage your health. Also, caffeine in soda reduces calcium from bones, which eventually weakens your bones and in severe cases, it leads to dysfunction of the bones as well. The good old fashioned H2O is always the best way to quench your thirst, but if desire something flavorful, squeeze in some citrus fruits for a relishing and relaxing taste.
8. Soya Sauce- poisons slowly and secretly
Soy sauce- a hidden ingredient which has known to cause more disasters to health than any other sauces. Though soya contains less calories and has certain good vitamins, the high sodium content in soya is the sole reason it must be taken off your ingredient list. Nutrition experts say that most cases of skin inflammation, bloating and hypertension in the human body are a consequence of eating products containing soya sauce. Replace soya sauce with a healthier option- the maple syrup; and believe us, you won't know the difference in taste!
9. Dairy Products- all that's white, is not always right
Over the years you may have been taught that dairy products are good for your health but, let us correct you here. Dairy products are good for energy, but certainly not for health. After extensive researches and surveys, US dietary experts have come to conclusion that dairy products build saturated fats in human body. These saturated fats not only cause problems like obesity and indigestion, but also are a huge risk to your heart. Instead of choosing whole dairy products keep yourself healthy, switch to skim or low-fat dairy products.
10. Theatre Popcorn- the calorie bombs
The interval of that movie is not for you to go and gobble up calories, so why those calorie bombs- popcorn?! It has been found that theatre popcorn is prepared using coconut oil, which consists about 90% of saturated fat. Ironically, even when you eat a medium sized theatre popcorn tub, you consume calories equivalent to three fast-food burgers and going worse, a saturated fat equivalent to a full stick of butter. Thus, make your movie breaks healthier by ordering some healthy snack or an energy drink to keep you relished all through.
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Monday, October 2, 2017

Restrict or Liberalize? Therapeutic Diets for Older Adults With Cardiovascular Disease

Richard is an 88 year old male who was hospitalized post myocardial infarction (MI) for placement of a stent and management of heart failure. Other than a diagnosis of hypertension which has been under control with medications since age 70, he had been healthy and living independently with his wife in their home. Prior to the MI, he was eating a regular diet and either walking or using a stationary bike daily. However since the MI, his cardiologist has drastically restricted his physical activity, and ordered a low fat, low cholesterol, 2 gram sodium diet. His medications include 75 mg atenolol daily, 40 mg Lasix twice a day, 80 mg Lipitor daily, 8 mg warfarin daily, 75 mg Clopidogrel daily, and 80 mg low dose aspirin daily.
At 5'5" tall, normally 145#, he has gradually lost weight and is now down to 106#. Although his food intake is only fair, his cardiologist emphasized the need for a low sodium diet and daily weights to monitor for fluid shifts. His wife is overwhelmed and his daughter is nervous about how to shop and prepare for his meals.
Knowing that almost 20% of older adults are readmitted to the hospital within 30 days of discharge (1), assuring Richard receives good advice is essential. He will be returning home with his 88-year old wife, who is overwhelmed and nervous about preparing his food and with limited help from family. How should you counsel Richard?
Malnutrition Concerns
Medical nutrition therapy (MNT) recommendations for cardiovascular disease (CVD) in older adults vary based on diagnosis, age and risk of malnutrition. For frail older adults, unintended weight loss, malnutrition, sarcopenia, and frailty are genuine concerns. These conditions can lead to reduced functional ability and increased dependence, so preventing these complications is critical. Consuming nourishing food to prevent further decline is a major focus.
Health care providers mean well by ordering therapeutic diets to improve health, but in frail elderly, these diets can have a negative effect on the variety, flavor, and palatability of food. This can reduce enjoyment of eating, decrease food intake and lead to complications that could affect quality of life and longevity. It is critical to individualize nutrition interventions to assure the highest level of well-being for each person, and in many cases that means avoiding strict therapeutic diets. According to the Academy of Nutrition and Dietetics (Academy) Evidence Analysis Library, more liberal diets are associated with increased food and beverage intake in older adults (2).
Medical Nutrition Therapy for Cardiovascular Disease in Older Adults
A risk factor for cardiovascular disease, hypertension affects approximately 64-78.5% of older adults (3). Lowering blood pressure can help reduce risk for stroke, MI, heart failure, and renal disease. For people 60 years or older, blood pressure (BP) goals are <150 systolic and <90 diastolic BP (<140 and <90 for people with diabetes and/or CDK). All adults with hypertension should modify their lifestyles in conjunction with pharmacological treatment (4). To maintain nutritional status, older adults may need a more liberal approach to sodium restriction, especially if they are already frail (5).
Heart failure (HF) is the leading cause of hospitalization among older adults in the U.S., and more than 50% of HF patients are readmitted within 6 months of hospital discharge (6). Treatment includes medications, a reduced sodium diet, and daily physical activity (7). A 2000 mg sodium, 2000 mL fluid restriction is typically prescribed (8), however recent evidence indicates that intake of 2700-3000 mg sodium daily may decrease hospital readmissions and mortality in patients with compensated CHF (9).
Current guidelines for older with atherosclerotic heart disease recommend a focus on overall risk factors rather than specific parameters for blood lipid levels (10). It is unclear whether or not modification of blood lipids is effective to prevent CVD in older adults (11). Lipid levels can be controlled by medications while allowing an older person to enjoy food.
How Should Richard be Counseled?
In Richard's case, dietary changes should be balanced with his condition, prognosis, threat of malnutrition and cardiac cachexia, and individual food preferences. Richard should be counselled on eating healthfully to help maintain his health and focus on enjoying his meals. The Dietary Guidelines for Americans (DGA), the Dietary Approaches to Stop Hypertension (DASH) eating pattern, or a Mediterranean style diet are all good eating patterns for Richard. If Richard's food intake is poor or he is resistant to these suggestions, a more individualized eating pattern that includes his favorite foods may be needed, even if those favorites are high in sodium or fat.
The Bottom Line for Older Adults with CVD
It is important to assure person directed choice when working with older adults. Decisions should be informed and in coordination with the individual's goals, preferences and choices. Most older adults with CVD can benefit from a diet based on the DGA which is moderate in fat, cholesterol, sodium, and added sugars. Evidence suggests that frail older adults often need a less restrictive diet to offset the risks of unintended weight loss and malnutrition.
Widely-known as one of the nation's leading experts on nutrition and long-term care issues, Becky Dorner is an enthusiastic, dynamic, innovative leader who motivates and inspires people into action. She is President of Becky Dorner & Associates, Inc., which publishes and presents CEU programs and information on nutrition care for older adults; and Nutrition Consulting Services, Inc. which employs RDs and DTRs to provide services to health care facilities in Ohio (since 1983).
Becky's mission to improve care for older adults has inspired her to present more than 500 programs for national, international and state professional meetings; and to publish more than 260 manuals, CEU programs and practical articles for professional journals and newsletters. Becky currently serves on the Academy of Nutrition and Dietetics (Academy) Board of Directors and as Speaker-elect of the House of Delegates.
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