Health24.com | How to get the most out of your vitamin and mineral supplements

The best way to obtain the optimum amounts of vitamins and minerals is to ensure that you eat a healthy, balanced diet. In a fast-paced world, this is, however, not always possible. Fortunately, you can make up for any deficiencies with a supplement.

But whether you’ve never taken a vitamin or mineral supplement or if you’re hoarding a cupboard full of pills, there are ways to get the most out of these nutrients and avoid wasting your money:

1. Consider your medication first

Before you start adding a multivitamin or any supplement to your diet, be aware that there are medications that may limit the absorbability of some vitamins and minerals. You should therefore ensure that chronic medication is taken at least two hours before your supplements. An example of this is birth control pills, which can potentially limit the ability of the body to absorb vitamin B and folic acid. Antibiotics can interact with some magnesium and vitamin supplements and Vitamin K may interfere with the efficacy of Warfarin, a medication that prevents blood clots. Talk to your pharmacist or doctor, who will be able to tell you what to do and how to combine chronic medication and supplements.

2. Be careful of overdosing

Minerals and vitamins in high quantities may cause adverse effects, especially iron. Most vitamins can be passed through urine, but iron remains stored in the liver and other organs. When excess iron is not utilised, it can cause damage to the organs over time and you may experience symptoms such as nausea and constipation. This article explains the phenomenon of too much iron in more detail. If you’re unsure about any possible deficiency, rather go to a doctor for a thorough blood test, instead of self-medicating.

3. Not all supplements are created equally

Pill, tablet, powder or liquid? With so many products on the market, it may be difficult to know what to choose. But not all vitamins and minerals are absorbed equally well. Purchase what works best for you – if you have trouble swallowing pills, a liquid may be better for you, but be sure to choose a product free of colourants, sugar and binding agents. Also choose a reputable brand, from a reputable pharmacy or store.

4. Take your vitamins with meals

Not only will this help you get into the habit of taking them regularly, but taking a multivitamin when your digestive system moves into action will also help the vitamins be absorbed more quickly, according to Douglas MacKay, senior vice president, scientific and regulatory affairs for the Council for Responsible Nutrition in Washington DC.

And if you’ve ever experienced that horrible, stomach-burning nausea after taking vitamins on an empty stomach, you may know that taking them with meals is best. However, read the instructions on the package of each product, or ask your pharmacist if you’re unsure.

5. Store them properly

Keep supplements out of reach of children and pets, in a dark cupboard away from direct sunlight. Omega-3 capsules filled with fish oil are also better kept in the fridge, as this will prevent any stench and the chance of it causing fishy reflux all day. Probiotics are also better stored in the fridge.

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Health24.com | It’s cheap, and people are drinking it daily – but this doctor has sounded a warning on traditional beer

People who overindulge in alcohol, make poor food choices and don’t exercise could end up obese and with damaged livers, warns Thohoyandou-based doctor, Lutendo Muremela.

“Chronic alcohol abuse causes destruction of liver cells, which results in scarring of the liver, alcohol hepatitis and cellular mutation that may lead to liver cancer,” Muremela says.

Unhealthy junk food

Alcohol abuse has many other health risks beyond possible weight gain and a damaged liver, such as high blood pressure, high triglycerides, heart disease and insulin resistance.

“Although most traditional African beers take time to damage one’s liver, most people who drink it excessively are more at risk of developing medical conditions, such as obesity, because alcohol abuse often stops one’s body from burning fat.

It can also lead to people choosing unhealthy junk food when they are drunk,” Muremela adds.

Alcohol abuse has also been named as one of the main culprits that lead to non-communicable diseases (NCDs), a 2019 study conducted by Lancet reveals. 

Another study published in the  Nature International Journal of Science earlier this year found that the global rates of obesity among people who live in the countryside are rising faster than those who live in the cities because there’s greater access to healthier foods and places to exercise in urban areas. 

Lack of recreational facilities

Mainganye Mathavha (35), of Lwamondo village outside Thohoyandou, has been drinking Tshivenda traditional beer since he was 16. He says the beer makes him full. 

“I cannot go a day without drinking it. A single bottle costs less than R10. I do not care what it does to my body and health, as long as I’m happy, I will keep on drinking it,” he says. 

Lufuno Mudau (38), from Tsianda village outside Thohoyandou, says he drinks a two-litre bottle of homemade traditional beer every day, and it has become part of his life. He blames his alcohol habit on a lack of recreational activities in the village.  

“The problem is that we have nothing better to do. We have plenty of time to indulge in alcohol and traditional beer is very cheap; one can drink for the entire month without spending more than R300,” he explains.  

Meanwhile, over the last few years, grannies in many rural villages within the Vhembe district have started to play soccer twice a week. They say the regular sport not only keeps them fit and healthy, but also prevents them from overindulging in traditional beer.

– Health-e News

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Astronomers map vast void in our cosmic neighborhood

An astronomer from the University of Hawaii Institute for Astronomy and an international team published a new study that reveals more of the vast cosmic structure surrounding our Milky Way galaxy.

The universe is a tapestry of galaxy congregations and vast voids. In a new study being reported in The Astrophysical Journal, Brent Tully’s team applies the same tools from an earlier study to map the size and shape of an extensive empty region they called the Local Void that borders the Milky Way galaxy. Using the observations of galaxy motions, they infer the distribution of mass responsible for that motion, and construct three-dimensional maps of our local Universe.

Galaxies not only move with the overall expansion of the universe, they also respond to the gravitational tug of their neighbors and regions with a lot of mass. As a consequence, relative to the overall expansion they are moving towards the densest areas and away from regions with little mass — the voids.

Although we live in a cosmic metropolis, back in 1987 Tully and Richard Fisher noted that our Milky Way galaxy is also at the edge of an extensive empty region that they called the Local Void. The existence of the Local Void has been widely accepted, but it remained poorly studied because it lies behind the center of our galaxy and is therefore heavily obscured from our view.

Now, Tully and his team have measured the motions of 18,000 galaxies in the Cosmicflows-3 compendium of galaxy distances, constructing a cosmographic map that highlights the boundary between the collection of matter and the absence of matter that defines the edge of the Local Void. They used the same technique in 2014 to identify the full extent of our home supercluster of over one hundred thousand galaxies, giving it the name Laniakea, meaning “immense heaven” in Hawaiian.

For 30 years, astronomers have been trying to identify why the motions of the Milky Way, our nearest large galaxy neighbor Andromeda, and their smaller neighbors deviate from the overall expansion of the Universe by over 600 km/s (1.3 million mph). The new study shows that roughly half of this motion is generated “locally” from the combination of a pull from the massive nearby Virgo Cluster and our participation in the expansion of the Local Void as it becomes ever emptier.

An 11-minute video demonstrating the shape and extend of these cosmic structures is available online at:

https://vimeo.com/326346346

Interactive visualizations that allow the user to rotate, pan, and zoom maps of the mass distribution can be found at:

https://sketchfab.com/models/f0a44df256aa4faf93391887d66010e2

https://sketchfab.com/models/78885b3d303d4b6e99cfe099b43929fb

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Materials provided by University of Hawaii at Manoa. Note: Content may be edited for style and length.

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Tourist photographs are a cheap and effective way to survey wildlife

Tourists on safari can provide wildlife monitoring data comparable to traditional surveying methods, suggests research appearing July 22 in the journal Current Biology. The researchers analyzed 25,000 photographs from 26 tour groups to survey the population densities of five top predators (lions, leopards, cheetahs, spotted hyenas, and wild dogs) in northern Botswana, making it one of the first studies to use tourist photographic data for this purpose.

The idea came to lead author Kasim Rafiq after hours with his Land Rover grill-deep in an abandoned warthog burrow. Rafiq, then a Ph.D. candidate at Liverpool John Moores University, had been following the tracks of a one-eared leopard named Pavarotti that he’d been searching for for months.

“Eventually I got out of the hole and spoke with the safari guides who I met on the road nearby, and who were laughing,” says Rafiq, who is about to begin a Fulbright Fellowship to expand the project further at UC Santa Cruz. “They told me that they’d seen Pavarotti earlier that morning. At that point, I really began to appreciate the volume of information that the guides and tourists were collecting and how it was being lost.”

Traditionally, animal population surveys in Africa are done using one of three methods: camera traps, track surveys, and call-in stations. Each has advantages and disadvantages. Camera traps, for example, are particularly useful to understand the variety and densities of species in an area, but they also have an immense up-front cost with no guaranteed lifespan. “For one of my other projects, I had an elephant knock down one of the camera traps, and then lion cubs ran away with the camera. When I collected it, it just had holes in it,” Rafiq says.

To test whether tourist photographs could be used for wildlife surveying, the researchers provided participating tourists with small GPS trackers, originally designed for tracking pet cats. These allowed researchers to later tag the wildlife photographs with location data. The photographs were then filtered not only by the species identified, but also by the individual animal, for the top predators, and then analyzed using computer modeling to estimate densities.

Rafiq and his team manually identified animals by their coloration patterns or, in the case of lions, by their whisker spots. The tourist photograph method was carried out alongside camera trap, track, and call-in station surveys to compare the wildlife density estimates obtained from each and the costs to get this information.

“The results suggest that for certain species and within areas with wildlife tourism, tourist-contributed data can accomplish a similar goal as traditional surveying approaches but at a much lower cost, relative to some of these other methods,” says Rafiq.

For example, the tourist-photograph method was the only approach to identify cheetahs in the study area and provided density estimates for many of the other carnivore species that were largely comparable to those from the other methods. Most of the costs of the tourist photograph method were down to the manual processing of images. These are tasks that in the future could be outsourced to artificial intelligence to reduce survey costs further.

“If we could combine advances in artificial intelligence and automated image classification with a coordinated effort to collect images, perhaps by partnering with tour operators, we would have a real opportunity for continuous, rapid assessment of wildlife populations in high-value tourism areas,” he says.

This method of surveying animal populations is most applicable when studying the charismatic megafauna that tourists are usually interested in, and in areas with established tourism programs.

“There isn’t one silver bullet that will be useful in every situation,” Rafiq says. “Instead, as conservationists and researchers, we have a toolkit of different techniques that we can dip into depending on our project’s requirements and needs. This study adds to the growing body of evidence that citizen science is a powerful tool for conservation. This approach provides the opportunity to not only aid the monitoring of charismatic megafauna highly valued by society, but also has the potential to shape how we can meaningfully participate in conservation efforts.”

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Materials provided by Cell Press. Note: Content may be edited for style and length.

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Parasitic plants use stolen genes to make them better parasites

Some parasitic plants steal genetic material from their host plants and use the stolen genes to more effectively siphon off the host’s nutrients. A new study led by researchers at Penn State and Virginia Tech reveals that the parasitic plant dodder has stolen a large amount of genetic material from its hosts, including over 100 functional genes. These stolen genes contribute to dodder’s ability to latch onto and steal nutrients from the host and even to send genetic weapons back into the host. The new study appears July 22, 2019, in the journal Nature Plants.

“Horizontal gene transfer, the movement of genetic material from one organism into the genome of another species, is very common in microbes and is a major way that bacteria can acquire antibiotic resistance,” said Claude dePamphilis, professor of biology at Penn State and senior author of the study. “We don’t see many examples of horizontal gene transfer in complex organisms like plants, and when we do see it, the transferred genetic material isn’t generally used. In this study, we present the most dramatic case known of functional horizontal gene transfer ever found in complex organisms.”

Parasitic plants like dodder cannot live on their own by generating energy through photosynthesis. Instead, they use structures called haustoria to tap into a host plant’s supply of water and nutrients. Dodder wraps itself around its host plant, growing into its vascular tissue, and often feeds on multiple plants at one time. It can parasitize many different species, wild plants as well as those of agricultural and horticultural importance.

“Parasitic plants live very intimately in connection with their host, extracting nutrients,” said dePamphilis. “But they also get genetic material in the process, and sometimes they incorporate that material into their genome. Previous studies focused on single transferred genes. Here, we used genome-scale datasets about gene expression to determine whether the large amount of genetic material coming over through horizontal gene transfer is actually being used.”

The research team identified 108 genes that have been added to dodder’s genome by horizontal gene transfer and now seem to be functional in the parasite, contributing to haustoria structure, defense responses, and amino acid metabolism. One stolen gene even produces small segments of RNA known as micro RNAs that are sent back into the host plant, acting as weapons that may play a role in silencing host defense genes.

The team used rigorous criteria to determine whether the stolen genetic material was likely to be functional: The genes had to be full length, they had to contain all the necessary parts of a gene, they had to be transcribed into an RNA sequence that later builds proteins, and they had to be expressed in relevant structures. The team also explored the evolution of these transferred genes as additional support for functionality.

“We compare a gene’s genetic sequence with closely related genes, and look for a special signature in how that sequence evolves to tell if it’s likely to be functional,” said dePamphilis. “Certain kinds of mutations in a gene do not affect the protein that the gene codes for and therefore do not impact the gene’s function. When we see large amounts of these kinds of mutations, as opposed to mutations that might change or disrupt the gene’s function, it is strong evidence that natural selection is acting to keep the proteins intact and useful.”

Eighteen of the 108 genes appear in all dodder species, suggesting that these genes were originally stolen by the ancestral form of dodder and are maintained in modern species.

“This is the first time any study has seen evidence that horizontal gene transfers occurred early in the evolution of a parasitic group,” said dePamphilis. “In this case, 18 of these genes were present in the common ancestor of all the living dodder species, which may have contributed to successful spread of these parasites.”

The team also identified 42 regions in the dodder genome that appear to result from horizontal gene transfer, but do not have any functional genes.

“Because such a huge quantity of genetic material has come over through horizontal gene transfer, we suspect that the parasitic plants cannot filter what is coming in,” said dePamphilis. “But natural selection is helping maintain the useful genes and filter out the less useful segments.”

The researchers are currently investigating how exactly genetic material is being transferred from host to parasite. They would also like to explore whether this transfer is a one-way street, or if the host can obtain genetic material from its parasite.

“We’d love to know how extensive horizontal gene transfer really is,” said dePamphilis. “We looked at just one of species of dodder, which is just one of over 4000 species of parasitic plants. Does horizontal gene transfer of functional genes happen to the same extent in other species? Is it possible in non-parasitic plants? In other complex organisms? This may be the tip of the iceberg.”

In addition to dePamphilis the research team includes first author Zhenzhen Yang, a graduate student in the Plant Biology Graduate Program at Penn State at the time of the research, as well as Penn State researchers Eric Wafula, Saima Shahid, Joel McNeal, Paula Ralph, Prakash Timilsina, Wen-bin Yu, Elizabeth Kelley, Huiting Zhang, Thomas Nate Person, Naomi Altman, and Michal Axtell; and Virginia Tech researchers Gunjune Kim and co-corresponding author James Westwood. This work was funded in part by the National Science Foundation and the United States and Department of Agriculture. Additional support was provided by the National Institute of Food and Agriculture, the Penn State Department of Biology, and the Penn State Huck Institutes of the Life Sciences.

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Health24.com | WATCH: Some plant-based burgers may not be as healthy as they seem, say nutritionists

Better for the environment? Yes. Better for your health? Maybe not.

Nutritionists have cast doubt on some vegan patties, saying that the burgers may be less healthy than beef burgers due to being processed and high in salt.

Dietitian Rachel Fine says, “The problem with a lot of additives is that we just don’t know the long-term effects of them, whereas a beef burger could be just one ingredient: beef.”

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