Office Of International Programs International: Fill & Download for Free

For those with an underactive thyroid gland, weight management can be challenging. Iodine is needed to produce thyroid hormone.It’s like a nutritional insurance policy.” Some potential vitamin or mineral shortfalls may be sabotaging your weight loss efforts may.The authors spoke with medical experts to identify vitamins and supplements that may help you achieve your weight loss goals.Many dieters experience hunger and an increase in appetite, and that can lead them to overeat, but fiber makes you feel fuller faster, which leads to weight loss, Dr Kahan says.Supplementing your diet with fiber can help you eat less, quell hunger, and lose weight.“Fiber has other health benefits too like colon cancer prevention,” says Dr Kahan.A 2018 study published in the International Journal of Preventive Medicine found that overweight or obese women who took vitamin D supplements for six weeks lost more weight than women who did not receive supplements as part of the study.The best way to see if you are deficient is to have your doctor check your blood levels and go from there, Dr Kahan says.Supplementing may lead to an improvement in these symptoms and, by extension, can support weight loss indirectly.” The Institute of Medicine recommends that people aged 1 to 70 take 600 international units (IUs) of vitamin D per day, and people older than 71 should aim for 800 IUs. via Online Shopping for Electronics, Apparel, Computers, Books, DVDs & moreIt contains caffeine which can help you power through your exercise routines, says Sharon Zarabi, RD, bariatric program director at Lenox Hill Hospital in New York City.If you don’t have enough iron or red blood cells, you aren’t funneling oxygen to where it is needed, and this may cause fatigue and other symptoms that make it harder for you to be physically active.If you are low in iron, your doctor may suggest eating more iron-rich foods or taking a multivitamin: Men need 8 mg per day; women require 18 mg daily.The Office of Dietary Supplements says that carnitine may confer “modest reduction of body weight.” Side effects could include nausea, vomiting, diarrhea, cramps, and a “fishy” body odor.Because L-citrulline dilates and relaxes blood vessels, Gabrielle Fundaro, PhD, a sports nutritionist and assistant professor of exercise science at Georgia Gwinnett College in Lawrenceville, Georgia, says it can trigger a drop in blood pressure; people with heart or blood pressure issues should check with a doctor before trying this supplement.for more information click here

7 Ways to Improve Bone Health After Age 50Were you a wild child – drinking, smoking and eating badly in your younger years? If so, you might be at risk for osteoporosis. Here’s how to prevent additional bone density loss in 7 simple steps...The excesses of youth – smoking, drinking and starving yourself skinny – are now showing up as bone loss and osteoporosis in women.About 8 million women in the U.S. have osteoporosis, and 30 million more may get the disease, which can cause bones to break with something as harmless as a sneeze, according to the National Osteoporosis Foundation (NOF).But even if you’ve abused your body in the past, you still have time to ensure bone health with simple changes, like getting enough vitamin D, eating more fresh fruits and veggies and, yes, adding some weight if you’re too thin.Read on for doctor-recommended tips.1. Know where you standNot sure where you fall on the bone-strength scale? Head to your doctor’s office for a couple of helpful tests.One is the software program FRAX (Fracture Risk Assessment Tool). Developed by the World Health Organization, it helps a physician calculate your probable osteoporosis risk over the next 10 years by assessing lifestyle, health, risk factors, and genetic history through an online tool. Its predictions have proven to be “reasonably accurate” for women, but less so for men, according to a 2010 study by the Osteoporosis and Bone Biology Program at the Garvan Institute of Medical Research in Australia.A bone-density test is the most accurate, also known as a dual-energy X-ray absorptiometry (DEXA) scan, which you should get when you reach menopause – earlier if you’re at high risk – says Felicia Cosman, MD, clinical director of NOF, medical director at the Clinical Research Center of Helen Hayes Hospital in West Haverstraw, NY, and author of What Your Doctor May Not Tell You About Osteoporosis (Warner).During the simple noninvasive test, the patient lies on her back on a padded cushion as the screening device beams low-dose X-rays onto hips and spine to measure bone mineral density.The patient then gets a “T score” that compares her bone density with women in their 30s, when bone strength peaks.A T score of +1.0 to -1 indicates normal bone-mineral density.Scores of -1 to -2.5 indicate osteopenia, a condition in which bones are less dense than normal. (Many doctors consider this a precursor to osteoporosis.)Less than -2.5 indicates osteoporosis.DEXA is easy, fast, cheap and painless, Dr. Cosman says.“And the radiation risk is inconsequential,” she adds. At 0.5 millirem (mrem), a measurement used to calculate radiation, it’s less than a typical chest X-ray, which is 20 mrem, according to the Office of Radiation Protection, Washington State Department of Health.2. Bone up with calciumYour bones store up to 99% of the calcium your body needs for nearly every function, including blood clotting, muscle, and nerve function. And women can lose up to 20% of their bone density during the 5-7 years following menopause because of a decrease in estrogen.How the hormone strengthens bones isn’t clear.But a 2007 University of Buffalo study found that it may maintain bone density by preventing an enzyme called caspase-3 from triggering the death of osteoblasts, cells that help grow new bone and teeth.That’s why women over 50 should get about 1,200 milligrams of calcium daily, according to updated guidelines issued by the Institute of Medicine (IOM) in 2010.Your best sources for the mineral are low-fat and fat-free dairy products, such as milk, ice cream, cheese, and yogurt, but calcium supplements can fill nutritional gaps, says Katherine Brooking, MS, RD, a New York-based dietitian.“Just don’t overdo it,” Dr. Cosman adds.Too much calcium – more than 2,500 mg for adults 19-50, or more than 2,000 mg if you’re over 51 – can cause constipation and kidney stones, and it could interfere with the body’s ability to absorb other essential minerals such as iron and zinc, according to the Office of Dietary Supplements of the National Institutes of Health.3. Get more vitamin D“Without enough vitamin D, [women] could lose up to 4% of their skeletal mass per year,” says Michael F. Holick, Ph.D., MD, professor of medicine at Boston University Medical Center, who discovered calcitriol (vitamin D3), the hormonally active form of the vitamin. He’s also the author of The Vitamin D Solution (Penguin).That’s why increasing vitamin D intake is essential. It helps maintain normal calcium levels in the bones and aids in its absorption.You can get D from leafy greens and fortified dairy products, but the major source is sunlight, which triggers production of the vitamin in your skin.But you’ll probably need a vitamin D supplement if you live in a cloudy climate, use sunscreen religiously and/or have dark skin, Dr. Holick says.The IOM just raised its vitamin D recommendation to 600 International Units (IU) a day for women under age 71 and a maximum of 800 IUs for women age 71 and older.But many doctors, including Dr. Holick, believe that women older than 50 need 2,000-3,000 IUs daily.4. Eat your veggiesMilk and vitamin D aren’t the only ways to build strong bones.Fruits and vegetables also have high levels of nutrients essential for skeletal health, including magnesium, potassium, vitamin C, vitamin K, and several B vitamins, according to a large 2009 study conducted by the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.Magnesium gets calcium into all cells; vitamins C and K regulate enzymes responsible for strengthening bone; and B vitamins help cells regenerate, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center.Five servings of fruits and veggies a day are all you need, according to a 2005 landmark study at the Clinical Research and Regional Bone Centers at Helen Hayes Hospital in West Haverstraw, NY.Calcium-rich produce includes broccoli (180 mg/cup), cooked spinach (240 mg/cup), arugula (125 mg/cup), orange juice (300 mg/cup), kiwi (50 mg/cup) and dry figs (300 mg/cup).5. Kick buttsHere’s another reason to quit smoking: It’s a leading cause of bone loss and fractures in women older than 40, according to a three-year study conducted on 4,332 women at Universidade Federal de São Paulo in Brazil and published in 2010.“Nicotine seems to have toxic effects on bone-forming cells and lowers estrogen levels, which in turn reduces bone density and leads to an earlier menopause,” Dr. Cosman says.Cigarette smoking may increase spontaneous bone loss in women not taking estrogen, according to a two-year study on 270 postmenopausal women conducted at the Center for Clinical and Basic Research in Denmark.Kicking the habit isn’t easy, so here’s some help: Your No-Fail Guide to Stop Smoking.6. Drink moderatelyIf you drank heavily during your adolescent and teenage years – the critical bone-building time – you may have irreversible skeletal damage and a greater risk of future fractures and osteoporosis, according to a 2010 Loyola University Study on rats.When researchers exposed adolescent rats to the human equivalent of binge drinking (defined as four drinks on one occasion) three days in a row, more than 300 genes responsible for bone formation and bone-mass maintenance were disrupted. And the damage was long-lasting, researchers said.But moderate drinking (about 1-2 glasses of wine a day) actually protects bones, especially if you’re postmenopausal, according to a 2009 study published in The American Journal of Clinical Nutrition.Moderate drinking may affect estrogen concentrations or suppress bone breakdown to release minerals used in the rest of the body, researchers theorize.So go ahead and enjoy just one glass of wine with dinner, Dr. Cosman says.7. You really can be too thinHere’s a good excuse to hang on to those love handles: A little extra padding protects your bones.A low body weight often goes hand in hand with low bone mass and increased fracture risk, according to a 2006 Rutgers University Study. And those extra pounds may even protect you from fractures if you take a tumble.Trying to lose weight? A 10% weight loss results in up to 2% bone loss, the Rutgers researchers say.Weight protects you in several ways, the study shows.First, just carrying around an extra load has a weight-bearing benefit. Also, fat is associated with bone-building hormones, such as estrogen. And when you lose weight, circulating estrogen decreases.“If you’re naturally thin, you may want to gain a few pounds just to protect your bones,” says registered dietitian Timothy Carlson, Ph.D., editor of The Nutrition Forum, the newsletter of the Nutrition Division of the American Association for Clinical Chemistry Nutrition.

Most of the information that I have got for this answer came from:History of Thailand | WikiwandWhy was Thailand not colonized by European powers?Burma and Malaysia were colonised by Britain. As were Cambodia and Vietnam by France. From what I have read in the past, the rulers of Thailand played a clever game, in which they accommodated the wishes of the imperial powers without submitting to their jurisdiction.In India, Britain ruled partly through the princely states, the native Indian rulers. Providing a government and army for a country is an expensive business. If you can get what you want without colonising a country, why would you colonise it?What was the objective of colonisation?Colonization | Wikiwand"to inhabit"Much later, the European colonial powers threatened in the 19th and early 20th centuries, but Thailand survived as the only Southeast Asian state to avoid European colonial rule because the French and the British decided it would be a neutral territory to avoid conflicts between their colonies.History of Thailand | WikiwandEarly territory of Rattanakosin Kingdom, c. 1809Early modern periodModernization under Rama IV and Rama VKing ChulalongkornWhen King Mongkut ascended the Siamese throne, he was severely threatened from the neighboring states. The colonial powers of Britain and France had already advanced into territories which originally belonged to the Siamese sphere of influence. Mongkut and his successor Chulalongkorn(Rama V) recognized this situation and tried to strengthen the defense forces of Siam by modernization, to absorb Western scientific and technical achievements, thus avoiding colonization.King Mongkut signed the so-called "Bowring Treaty," which abolished the royal foreign trade monopoly, abolished import duties, and granted Britain a most favorable clause.The integration into the global economy meant to Siam that it became a sales market for Western industrial goods and an investment for Western capital. The export of agricultural and mineral raw materials began. Including, the three products rice, pewter and teak wood were used to produce 90% of the export turnover. King Mongkut actively promoted the expansion of agricultural land by tax incentives, while the construction of traffic routes (canals, roads and later also railways) and the influx of Chinese immigrants allowed the agricultural development of new regions.Territorial claims abandoned by Siam in the late 19th and early 20th centuries. The result of the Franco-Siamese War was the cession of Laos (dark blue) to France in 1893.In 1896, British and French concluded a treaty which made a border between their colonies, Siam was defined as buffer state.I can see that part of this process was ofGlobalisation: Opening up to trade - imports and exportsInternational AgreementsBuilding a Nation State - Internal ReformIndeed, one of Siam's problems was the widening gap between the Westernised royal family and upper aristocracy and the rest of the country. It took another 20 years for Western education to extend to the rest of the bureaucracy and the army.King Rama VI known as VajiravudhIn his reign (1910-1925) many changes were made, which brought Siam closer to modern countries. For example, the Gregorian Calendar was introduced, all the citizens of his country had to accept a Family names, women were encouraged to wear skirts and long hair fringements and a citizenship law, Principle of the "Ius sanguinis" was adopted. In 1917 the Chulalongkorn University was founded and school education was introduced for all 7 to 14-year-olds.Vajiravudh | WikiwandPortrait while studying in EnglandHe created the spiritual foundation for a kind of Thai nationalism, a phenomenon unknown in Siam. He was based on the unity of nation, Buddhism, and kingship, and demanded loyalty from his subjects to all these three institutions.Ironically, there was colonisation by the Chinese:As a result of the mass immigration, in contrast to previous immigration waves from China, women and entire families had also come into the country, which meant that the Chinese were less assimilated and retained their cultural independence. In an article published by King Vajiravudh under a pseudonym, he described the Chinese minority as Jews of the East.Repeal of Unequal Treaties: (American involvement)In 1917 Siam declared war on German Empire and Austria-Hungary, mainly to gain favour with the British and the French. Siam's token participation in World War I secured it a seat at the Versailles Peace Conference, and Foreign Minister Devawongse used this opportunity to argue for the repeal of the 19th century unequal treaties and the restoration of full Siamese sovereignty. The United States obliged in 1920, while France and Britain delayed until 1925.Communist Threat (and Fascism):1932 The Khana Ratsadon installed a constitutional monarchy with Prajadhipok as king at the top -In the following period it became clear how heterogeneous the group of Khana Ratsadon was, and it fell into several rival wings, especially those of the high officers, the younger officers and the civilians. For the predecessor of the liberal and civilian wing, Pridi Phanomyongit was not done with the mere change of government form. He sought a profound transformation of the country's social and economic system. To this end, he presented an economic plan in January 1933, which became known as a "Yellow Cover Dossier" (Thai: สมุดปกเหลือง). Among other things, he proposed the Nationalization of farmland, Industrialization by Public Company, general health care and pension insurance.Pridi Phanomyong was expelled from the charge of communism, but his economic plan was largely ignored.At the same time, the nationalist group led by Phibunsongkhram strengthened in the People's Party, oriented to the totalitarian ideas of Italy, Germany, Japan, but also the "young Turks" (Kemal Ataturk).Fascist ThailandIn 1938, Phibunsongkhram, an open supporter of Mussolini and Hitler, began moving the government towards the right.First, in 1939 he changed the country's name of Siam to Thailand (Prathet Thai) (Thai: ประเทศไทย). This was directed against the ethnic diversity in the country (Malay, Chinese, Lao, Shan, etc.) and is based on the idea of a "Thai race", a Pan-Thai nationalism whose program is the integration of the Shan, the Lao and other Tai peoples, such as those in Vietnam, Burma and South China, into a "Great Kingdom of Thailand" (Thai: มหาอาณาจักรไทย). Other decrees urged the citizens only to call themselves "Thai", urged the use of regional dialects and other languages, demanded respect for the flag, the national and royal anthem, and the purchase of Thai products. Chinese names had to be changed into Thai ones, and candidates for the military academy had to prove that they were "pure-blooded" Thais. Finally, the use of Western clothing and customs (including hats for men and women, gloves and high heels for women, the man should kiss the woman before he went to work) was prescribed.The negotiations ended the Franco-Thai War with Thai territorial gains in the French colonies Laos and Cambodia. In celebration of the victory, Phibun called himself Than phu nam (Thai: ท่านผู้นำ) ("the leader") so as to run a personality cult around himself.World War IIThe United States considered Thailand to be a puppet of Japan and refused to declare war. When the allies were victorious, the United States blocked British efforts to impose a punitive peace.Democratic elections and the return of the militarysubstantial US aid was receivedAlthough nominally a constitutional monarchy, Thailand was ruled by a series of military governments, most prominently led by Phibun, interspersed with brief periods of democracy. Thailand took part in the Korean War. Communist Party of Thailand guerrilla forces operated inside the country from the early-1960s to 1987. They included 12,000 full-time fighters at the peak of movement, but never posed a serious threat to the state.US. Military bases in ThailandWhile the war in Indochina was being fought between the Vietnamese and the French, Thailand (disliking both equally) stayed aloof, but once it became a war between the US and the Vietnamese communists, Thailand committed itself strongly to the US side, concluding a secret agreement with the US in 1961, sending troops to Vietnam and Laos, and allowing the US to use airbases in the east of the country to conduct its bombing war against North Vietnam.