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Joining the Donor Network The SUN Donor Network at the global level welcomes all development partners and multilateral donors who are engaged in nutrition or wish to intensify their engagement through stronger contributions with the SUN Movement.

Becoming a Donor Convenor The appointment of the Donor Convenor at country level is debated and decided at country level by the donors and the relevant government authorities. Each organisation wishing to become a member of the SBN is required to submit: Always consult a health-care practitioner before starting a supplement regimen. Always be sure to do the necessary homework on your supplement company before taking their products. Current Good Manufacturing Practice cGMPs are a set of regulations that are enforced by the US Food and Drug Administration and provide guidelines that assure proper design, monitoring, and control of supplement manufacturing processes and the facilities they are made in.

A supplement product that bears the Certified for Sport seal ensures that the product contains exactly what the label claims it does, in the amounts listed, and nothing else.

Realize There is No Cure-All It is illegal for a supplement company to claim that any of its products prevent, cure, or treat any medical condition. Supplements are intended to complement the diet and to support overall health and well-being. Establishing a well thought out nutrition routine can lead to better compliance and best support the needs of the athlete.

Thorne is a personalized health solutions company dedicated to improving individual outcomes through science and technology. For 30 years, Thorne has led the nutritional supplement industry in providing researched-based, high-quality natural products, including foundational vitamins and minerals and therapeutic-focused nutritional supplements, many of which are third party tested to be free of banned substances.

Can he or she dribble well? Is he or she fast? Do they have a knack for scoring goals? What most people forget is that for any individual at any level, being a good soccer player starts with being healthy and eating right. Soccer is a demanding sport that requires both endurance and sprint ability, and those high-intensity efforts result in a high- energy demand.

Especially during periods with many matches or a lot of training, nutrition is important to recover and protect against overuse injuries. A good diet and the right nutrition can support intensive training while limiting the risks of illness or injury and are also important in the preparation for games and speeding up recovery afterwards. Soccer is also demanding because it is a brain sport, too.

It requires agility, concentration, quick processing of information and decision making. Making sure that the brain is functioning well is an important factor when optimizing performance, and there is increasing evidence that the brain responds to certain foods.

So, we can all agree that making the right choices to get the best nutrition is important for soccer players at all levels. But what is the right nutrition? And how do you know what is good and not good? The truth is there is no easy answer to this and the solution will be different for every player, but a good place to start is the basics. Food, nutrition and healthy eating are constantly spoken about in the media, in homes and by top athletes.

However, before trying the latest diet or super food it is extremely important to know the basics. The basics of eating right will provide you with a great starting point to live a healthy and active lifestyle, and will allow you to investigate any specific needs you may require.

If you did not have energy stored, then playing and training for soccer would not be possible and you would get very tired and slow. However, if you continue to consume high amounts of energy without using it, your body will continue to store it every day, week, month and year and this is when individuals can gain excess weight.

Simply put, if you eat more than you work off you will put on additional weight. Why do I need it? The most important energy function for soccer players is its use in muscle contraction that allows players to kick, jump, run and tackle. However, the body does not have unlimited storage space for energy and therefore must continually make and replace energy that is being used up by the person and the activity they are doing.

What is a calorie? We use the term calorie to help us understand the amount of energy a food source possesses. If you look to the right you can see the calories available from 1g of each of the main three food sources.

As you can see, you get more than percent of calories from fat than you do from carbohydrate and protein. That is why if your diet is made up of mainly fat you would probably have excessive energy intake, which could lead to weight gain and health issues. However, this is individual and dependent on weight, height and of course physical activity levels.

For example, research has shown that soccer players can use around calories for every 30 minutes of training or playing. What are they and why are the important? The term nutrient is a way of describing a substance that provides nourishment essential for the growth and maintenance of life. There are six categories of nutrients that are essential to keep us alive that we must take in from food because the body does not have the ability to produce them on its own.

We will go into more depth about some of these later. A micro-nutrient is something the body requires in smaller amounts for maintaining health, growth and development of all its functions.

While small in quantity, these are essential for living a healthy active life. Micro-nutrients include vitamins and minerals. A macro-nutrient is something the body requires in large quantity to provide all the energy needed to function. What does it do? This glucose is absorbed by the body in the small intestine and then carried to the liver where it is changed to glycogen, which is the storage form of glucose. The liver can hold around 2, calories of glycogen, while the muscles can hold a small amount as well; however, anything above this will be stored as fat to be broken down later when needed.

As soon as your body requires energy to perform a function or exercise, the glycogen that the body has stored acts as a quick release and is broken back down into glucose to support the energy needs of the muscles.

While many diets try to suggest restricting the intake of carbohydrates, it is actually an important source of food for the body and should make up 55 percent of your diet. The reason why people often try to reduce carbohydrate is because if the body does not use the energy it will transform the carbohydrate into fat to store for another day.

However, soccer players live active lifestyles and should be eating well-balanced diets; therefore, this should never become an issue. What foods should I eat to get carbs? A whole carbohydrate is something that has not gone through processing and is found in the natural environment and contains fiber important for health and digestion , while refined carbohydrates have often been processed and have all the natural fiber taken out.

The best approach is to stick to whole carbohydrate and avoid refined carbohydrates. If it is a single ingredient food it is probably a whole food and a good choice. A multi-ingredient food is often refined and is a bad choice. You should try to avoid refined carbohydrates. The process of making refined carbohydrate food products often takes away and removes any of the essential nutrients we talked about earlier. Instead, refined foods provide the body with a quick sugar spike that it can not handle or helpfully utilize.

Also, long term abuse of these products can lead to health problems including obesity and diabetes. Whole carbohydrate products can be best for us even when they get a bad reputation for being related to the refined products. Whole carbohydrates are packed with essential life nutrients and fiber that the body can slowly breakdown and decide how to use, these products do not cause sudden swings in blood sugar levels.

All in all, protein is a pretty great thing for ourbodies. Protein is a macro-nutrient, but unlike carbohydrates and fats, the body has no way of storing protein and therefore the body does not have the ability to draw on it when it might need to.

About 25 percent of your diet should be made up from a protein source. This is why, after a heavy workout, your muscles hurt and feel painful to move. The body is clever, and to try and prevent the damage from occurring again, it decides to build the muscle stronger in case it is asked to do the same exercise again.

Protein is hugely important and required for the body to repair this muscle, and without it the body would not be able to recover and get stronger. That is why after playing soccer it is a good idea to have a protein rich meal to ensure the body has a source to start the rebuilding process. However, fat is one of the three essential nutrients we discussed earlier that the body requires for energy and health. Fat is essential for the proper functioning of the body, and provides fatty acids which are not made by the body and must be obtained from the food we eat.

These essential fatty acids help control inflammation, blood clotting and brain development. Fat also helps provide people with healthy skin and hair, as well as supporting and delivering vitamin A, D, E and K through the bloodstream. When we consume more calories than required, the body stores these as fat, which serves as energy storage, insulation and protection of vital organs.

When we use all the quick energy storage of carbohydrate around 20 minutes of exercise the body needs an energy source, and this is when the fat storage becomes crucial in maintaining function and exercise. The body breaks down the fat stored and then uses it as an energy source. While the importance of fat is noted above, there is also serious side effects if over consumption of high fatty foods is regularly consumed.

Too much fat in the diet increases the risk of heart disease because of its high calorie content, which also increases the chance of becoming obese which in turn leads to other health complications. The fats you should avoid and reduce from your diets are saturated fats and trans fatty acids trans fat. Simply put, these fats are not good for your body and increase cholesterol levels, clog arteries, increase risk of heart disease and can increase the rates of cancer.

The aim for all people, including athletes, should be to remove this from your diet and make better choices when integrating fat within the diet. The good fats are known as unsaturated fats. These unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both polyunsaturated and monounsaturated fats have been shown to have a positive effect on reducing blood cholesterol levels as well as reducing the risk of heart disease. A specific polyunsaturated fat know as omega-3 fatty acids has had positive results on decreasing the risk of coronary artery disease, reducing blood pressure and guarding against irregular heartbeats.

The take home message is when introducing fat into your diet make sure it is the good fat and not the bad fat. While a food first mentality is the preferred source of nutrients, when nutrients are lacking, supplementation is an option in your nutrition routine.

There are many questions about optimal nutrition for young athletes. Nutrition should support their normal growth and development, but also the increased needs as a result of training. It is also important to create good and healthy nutrition habits that will benefit any young athlete later in life.

Young athletes are not just smaller versions of adult athletes. Young athletes have different nutritional needs because they are in a phase of growth, and their physiology and metabolism is different from adults. Here we will discuss the background, as well as some of the practical implications of nutrition for young athletes and their parents. The growth in height of pre-pubertal children between the ages of 2 and 10 years is linear and occurs at a rate of 2.

The median heights and weights for boys and girls are similar, averaging 2ft10 and The age for the onset of puberty varies among individuals. Puberty usually occurs in boys between the ages of 12 and 16, while in girls it generally occurs earlier, between the ages of 11 and In some African-American girls, puberty begins even earlier, at about age 9.

During puberty, large inter-individual differences exist in development. Children and adolescents need adequate energy intake to ensure proper growth, development, and maturation. Dietary Reference Values DRVs have been established for various ages, but for the athletic or highly physically active child or adolescent, these recommendations will need to be adjusted for the level of physical activity. In adolescents in particular, the onset of the growth spurt, which is a major reason for increased energy requirements, is unpredictable and it is very difficult to estimate energy requirements.

It is well known, though, that prolonged inadequate energy intake will result in short stature, delayed puberty, poor bone health, increased risk of injuries, and menstrual irregularities or absence in girls. For the aspiring young athlete this should also include specific sports nutrition guidance with performance goals in addition to health goals. This can reinforce lifelong eating habits that contribute to the overall well being of children and may enhance sport performance.

There is an important role for parents, coach and support staff to encourage appropriate eating behaviors, but also to avoid bad habits, such as too much attention to body shape and body weight. From Infancy to Adolescence. Can J Diet Pract Res. There appear to be some differences in fuel use between adults and children. Children therefore rely very much on fat as a fuel than adults. These differences, however, seem to diminish throughout adolescence, especially in boys, suggesting that the hormones associated with puberty play a role in regulating energy metabolism in children.

In order to support their growth and development, children and adolescents have protein requirements that are relatively high compared to adults. However, as for adults, the protein requirements for young elite athletes are likely to be even higher. These requirements may be as high as 1.

However, when athletes are following a complete, well-balanced diet with adequate protein sources, this requirement is easily met with higher daily energy intakes of highly active individuals. On the whole, protein requirements seem to be of no particular concern for most young athletes. Nevertheless, it is important to be aware that there may be some individuals, who, perhaps due to intentional energy restriction for weight loss or a vegetarian diet, have protein intakes well below the recommended amounts.

It is well known that carbohydrate ingestion in adults both before and during exercise can delay fatigue and improve endurance performance. Unlike protein, which has a quite general recommendation, recommendations for carbohydrate intake rate highly dependent on the intensity, duration and type of exercise that is performed by young athletes. Although it is important to eat enough carbohydrate to fuel the activity, carbohydrate loading, such as is common practice in endurance sports to increase muscle glycogen levels, is not needed and not advised for children.

A relatively high carbohydrate diet is advised but there is no need to follow a dedicated glycogen-loading regimen. Children can benefit from carbohydrate intake during exercise, as adults do. But this is only useful when the exercise is high enough intensity and long enough duration. Many children will be physically active or engage in regular training but may not reach the level of physical activity that would warrant the use of carbohydrate beverages.

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