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Whats The Deal With Drinking Lemon Water

Lemon water has now, for a long time, been touted as some sort of all-purpose superfood, posing claims to improve digestion, benefit skin health, and being an effective tool for weight loss, among other things.

With the help of modern-day media and various celebrity endorsements, the acclaimed benefits of hot lemon water grew exponentially more believable and accessible to the common public, which is why I wanted to provide a bit of a fact check and see what the science really has to say about hot lemon water and if it's actually got something to offer to us.

I hope you can get some useful and interesting information out of this 😊

NUTRITION FACTS OF A LEMON

A roughly 50 gram lemon which has had its juice squeezed contains:

  • 20 calories

  • 21% of the Daily Value (DV) of vitamin C

  • Smaller percentages of: Folate, potassium, vitamin B1, B5 and B2

Lemons contain in general very little macronutrients like proteins, fats and carbs, however they do have a high percentage of water

POTENTIAL BENEFITS OF DRINKING LEMON WATER

Promotes Hydration

  • Lemons can be a great addition to water or sparkling beverages and can make such drinks more appealing to people who may have difficulty drinking enough water or find that water tastes too boring.

  • Additionally, lemonade can also be a great substitute for other more processed and sugary drinks that contain ample sugar and additives, not to mention unnecessary added calories contributing to the world's obesity problem. You can add different flavors to your lemonade, sweeten it to your liking, and even add sparkling water to it, making it a great replacement for fizzy drinks.

Source Of Vitamin C

  • Many people know lemons as a fruit that is rich in vitamin C, which is true, as an average lemon can supply you with around 20% of your daily vitamin C needs. Vitamin C, also known as ascorbic acid, is crucial for preventing the not-so-common condition of scurvy today and acts as a potent antioxidant, helping to protect our bodies' cells from free radicals and oxidative stress. If you are further interested in the topic of antioxidants, I have written about it HERE.

  • Vitamin C has many other key roles in your body, such as:

    • Synthesizing collagen in your skin

    • Being important for protein metabolism

    • Regenerating other antioxidants

    • Helping to delay certain cancers and cardiovascular disease

    • Aiding in the absorption of iron

    • Assisting in the production of certain hormones

Can Support Weight Loss

  • It is recommended to stray away from any food-related advice claiming that any food has the magic ability to help with weight loss. However, there is some minor research suggesting that drinking lemon water can aid in weight loss.

  • Overall, drinking lemon water is beneficial because it provides you with additional water and hydration, boosting energy levels and regulating metabolism and digestion. Additionally, drinking water before a meal can make you feel fuller in the moment and less likely to overeat. Participants in such studies reported feeling the same level of satiety even though they theoretically ate less food due to having consumed more water.

  • In summary, the lemon itself doesn't have much of an ability to increase fat or calorie burning; however, water itself can be a great way to help in your weight loss journey.

Beneficial For Skin Health

  • Lemons mainly have two benefits when it comes to good skin health: Firstly, as mentioned before, they contain vitamin C, which helps stimulate collagen production in our skin, ensuring healthier and more elastic skin. Additionally, vitamin C acts as an antioxidant, neutralizing free radicals that accumulate due to various environmental stressors such as air pollution or UV radiation.

  • Furthermore, when drinking lemon water, you are also taking in ample water, which further boosts skin health and plumpness, as dry skin is much more prone to breakage and a loss in elasticity. Your skin is an organ, and just like all other organs in your system, it requires water.

May Prevent Kidney Stones

  • There are some studies pointing out that the citric acid found in lemons may help in preventing kidney stones, thanks to the citrate compound found within citric acid.

  • However, more research is needed on this before any major claims can be made.

Can Help With Digestion

  • It has been found that drinking lemon water, especially warm lemon water on an empty stomach, can promote good and regular digestion.

  • A study from 2022 found that the citric acid found in lemon juice helps boost gastric acid secretion, a fluid that your stomach uses during the digestion and breaking down of food.

  • In general, other acidic foods such as coffee or apple cider vinegar are also known to stimulate digestion and bowel movements, so warm lemon water can be a genuinely good tool for increasing your bowel movements if you struggle with that.

SIDE EFFECTS


Lemon water is considered to be generally safe to drink however it is good to be aware of the following things:

  • The citric acid that is found in lemon juice can over time erode tooth enamel which is why it is best to not over do it with drinking lemon water and when drinking it, using a straw if possible. Additionally, it is good to rinse out your mouth afterwards with plain water.

  • Citrus fruits like lemon can for some people increase gastric acid production and cause heart burn.

Apart from this there is no major issue or down side associated with drinking lemon water.

TO KEEP IN MIND

Now that you are aware of the potential benefits behind drinking lemon water and also some associated side effects, it is worth asking some more practical questions:

How often should you drink lemon water?

  • As discussed before, drinking lemon water can help you prevent added sugar consumption from sweetened beverages, increase your hydration as well as vitamin C intake. However it is important to be aware that drinking lemon water every day can promote tooth enamel erosion so its best to either rink your lemon water through a straw or to not drink it every day.

When should you drink it?

  • Although it is common practice in the world of social media, to consume lemon water in the morning on an empty stomach, lemon water is suitable to drink at any point in the day, depending on your preferences.

  • Drinking it in the morning on an empty stomach can have more of an impact on your bowel movements and digestion however drinking it during meals or other times of the day is also fine.

Drinking it hot or cold?

  • Overall the difference is not major, with most sources claiming that drinking it warm will provide you with more of the associated health benefits as otherwise your body expends additonal energy trying to heat up the water.

KEY POINTS

In todays blog post we have looked at the social media fueled trend of drinking lemon water to see what the science behind it has to say and if it really does have beneficial effects.

REFERENCES

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How Your Gut Microbiome Impacts Your Health

This post draws inspiration from Tim Spector's book, "Food for Life," which delves into the fascinating relationship between our dietary choices, gut microbiome, and overall health. The exploration of this subject is particularly intriguing because it represents a relatively new frontier in scientific research, shedding light on the profound impact of food on our gut microbiome, a connection we are only now beginning to fully recognize.

Within this article, my aim is to acquaint you with the notion that each of us possesses a distinct microbiome residing in our gut, wielding a substantial influence on our health in ways we may not fully grasp. Moreover, I aspire to offer practical insights on enhancing your microbiotal diversity through dietary adjustments and other factors. The diversity of beneficial bacteria and microorganisms is pivotal for fostering a healthy gut microbiome.

I trust that you will discover something novel through this exploration and find practical tips that resonate with you, enriching your own lifestyle.

WHAT IS THE GUT MICROBIOME?

The human body harbors trillions of microorganisms, collectively known as the microbiome, including bacteria, viruses, fungi, and other microscopic life forms. Predominantly residing in the intestines and on the skin, these microbes form an intricate network, with a significant concentration in the cecum of the large intestine referred to as the gut microbiome.

Bacteria, the most extensively studied among these microorganisms, outnumber human cells in the body, with approximately 40 trillion bacterial cells compared to 30 trillion human cells. The human gut microbiome alone comprises up to 1,000 bacterial species, each playing distinct roles in maintaining health. Collectively weighing as much as 2–5 pounds, akin to the weight of the brain, these microorganisms function as an extra organ within the body, crucially influencing overall health and contributing to the smooth functioning of daily bodily operations.

SUSCEPTIBILITY TO DISEASE

Your bacterial and gut microbiome consist of bacteria that are both helpful and potentially harmful. Most of the time, these two types of bacteria harmoniously coexist. However, when there is a disturbance in this balance of good versus harmful bacteria—brought on by infections, illnesses, certain diets, or prolonged use of antibiotics—a dysbiosis occurs. In this case, your body can become more susceptible to disease and illness

WITH YOU FROM THE START

The gut microbiome plays a crucial role in influencing the body's dynamics from the moment of birth. Initial exposure to microbes occurs during birth as infants pass through the mother's birth canal, although emerging evidence suggests some microbial contact might even happen in the womb.

As individuals grow, the diversity of their gut microbiome increases, a phenomenon associated with positive health outcomes. Intriguingly, dietary choices play a significant role in shaping the diversity of gut bacteria, with higher microbiome diversity generally considered beneficial for health. The unique network of microbiota in each person is initially determined by their DNA, and early exposures during infancy, particularly through the birth canal and breast milk, set the foundation for the microbiome's composition. Subsequent environmental factors and dietary habits further contribute to the individual's microbiome, influencing health outcomes and susceptibility to diseases

PROBIOTICS AND PREBIOTICS - WHATS THE DEAL?

Below is a clear and simple distinction between probiotics and prebiotics as both are nowadays heavily marketed. If possible, aim to get both from natural dietary sources instead of relying on supplements, which are likely less effective in the long run when it comes to proper absorption and useful effects in the gut.

PROBIOTICS

  • What are they: These are live microorganisms, typically bacteria or yeast, that confer health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria.

  • Good sources: Commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and certain types of cheese. They are also available in the form of dietary supplements.

  • Function: Probiotics contribute to the balance of the gut microbiome by promoting the growth of beneficial bacteria. They can help maintain a healthy microbial community in the intestines, support digestion, and potentially provide other health benefits such as immune system modulation.

PREBIOTICS

  • Definition: These are non-digestible fibers or compounds that serve as a food source for beneficial bacteria in the gut. They promote the growth and activity of specific microbes that contribute to gut health.

  • Source: Prebiotics are naturally present in certain foods, including fruits, vegetables, whole grains, and legumes. Common examples include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Some food products may also be fortified with prebiotics.

  • Function: Prebiotics act as a nourishing substrate for beneficial bacteria in the gut. By promoting the growth of these beneficial microbes, prebiotics indirectly contribute to a balanced and healthy gut microbiome. They help improve the composition of the microbiota and enhance their functionality, supporting overall digestive health.

Together, probiotics and prebiotics contribute to the balance and well-being of the gut microbiome, promoting optimal digestion and potentially offering additional health advantages. Consuming a combination of both probiotics and prebiotics, often referred to as synbiotics, is believed to have a synergistic effect on gut health.

HOW DOES IT IMPACT YOUR HEALTH?


WEIGHT MANAGEMENT

As previously mentioned, having a poor balance between good and harmful bacteria can lead to dysbiosis, which has been shown to contribute to unnecessary weight gain in the long run. In this modern world dominated by ultra-processed artificial foods, these harmful bacteria are nourished by the foods we consume, further contributing to increased weight gain and the rising levels of obesity observed worldwide.

Several studies have also demonstrated that the gut microbiomes of identical twins differ, indicating that the composition of this microbiome is largely of environmental origin rather than genetic.

Another interesting point is that one study transferred a portion of the twins' gut microbiome into the microbiome of a mouse. The findings revealed that even though this mouse was consuming the same amount of food as its counterparts, it gained significantly more weight due to a compromised gut microbiome


GUT HEALTH

In the US alone, around 25-45 million people suffer from the gut-related issue of Irritable Bowel Syndrome (IBS), not to mention the many others who face Inflammatory Bowel Disease (IBD) or Crohn's disease. All of these conditions are heavily influenced by what we eat and the composition of our gut microbiota, which may be even more fragile and sensitive in these cases.

For example, people with IBS often experience bloating and flatulence from the foods they eat, likely due to dysbiosis and an imbalance of the bacteria in their gut, which produce gases and other intestinal discomforts.

Certain bacteria, such as Bifidobacteria and Lactobacilli found in probiotic-rich foods like regular yogurt, have been shown to have a positive effect on conditions such as leaky gut syndrome or even in preventing the adhesion of disease-causing bacteria to the intestinal walls.


HEART HEALTH

Even though we may not initially think that the micro organismal composition in our bacteria is linked with the health of our heart and cardiovascular system, more and more studies are emerging to explore that exact connection.

A recent study involving 1500 participants found that the microbiome composition of the participants played an important role in promoting the circulation of more "good" HDL cholesterol and triglycerides.

Conversely, there are some damaging species in our gut microbiome that can contribute to heart disease by producing trimethylamine N oxide (TMAO), a chemical that has been shown to increase the likelihood of developing blocked arteries and, consequently, raise the risk of heart attacks or stroke.

Although more research is needed to establish more thorough connections between the gut microbiome and heart health, some bacteria are showing the ability to reduce cholesterol levels. However, it's worth noting that most of these studies are either animal-based or conducted in test tubes

CONTROLLING BLOOD SUGAR

Just like with heart disease, many studies are also investigating how our gut flora impacts our body's ability to regulate blood glucose levels and our subsequent risk of diabetes mellitus. A recent study was conducted on infants who genetically had a high risk of developing type I diabetes. It discovered that the diversity of the gut microbiome dropped significantly before the onset of type I diabetes, and simultaneously, the levels of harmful bacteria spiked.

This goes to show that maintaining a good diversity of beneficial gut bacteria is key to overall health, especially when we are genetically prone to developing a certain condition.

A different study showed that when people continuously eat the exact same foods, their blood sugar levels may vary more. A constant spiking and declining of blood sugar levels are, in the long run, associated with higher chances of developing type I diabetes. This could likely be explained again by a rather un-diversified composition of the gut microbiome.

BRAIN HEALTH

Firstly, we have identified certain species of bacteria that play a significant role in producing specific types of neurotransmitters, such as serotonin. Serotonin, primarily produced in our gut, has anti-depressive effects on our mental health.

Secondly, we have to acknowledge that the gut and brain are connected via millions of nerve connections, also known as the gut-brain axis, whose impacts we are just beginning to discover.

In this case, the gut microbiome may affect our brain health by helping control the types of messages that are sent to the brain via these nerve connections. Additionally, studies have established that people with different psychological disorders often have vastly different species of bacteria living in their guts compared to healthy individuals, suggesting that the gut microbiome could indeed have an effect on our mental well-being.

However, more research is needed to establish whether these effects are based on dietary or lifestyle factors.

WHAT IMPACS YOUR GUT MICROBIOME?

Your gut microbiome is mainly impacted by the following things:

  • Family genetics

  • Enevirment in which you were raised and in which you live now

  • Use of medication

  • Levels of physical activity

  • Your diet

Your diet has a particularly major role in dictating the composition of your gut which is why we will take a look into it next.

ENHANCING AND DIVERSIFYING YOUR MICROBIOME THROUGH DIET


  • Eat fermented foods: Increase your intake of fermented foods such as yogurt, sauerkraut, and kefir, all of which contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut. If you are lactose intolerant, opt for lactose-free alternatives.

  • Eat a diverse range of foods: The book heavily encourages the consumption of 30 different types of plant species each week, whether they be vegetables, fruits, starches, grains, herbs, or spices. This dietary plant diversity is key for promoting a healthy diversity of bacteria in our gut.

  • Eat foods rich in polyphenols: Linking to the previous point, the more varied our plant intake is, the more types of polyphenols we consume. Polyphenols are plant compounds found in plants which often have protective functions in the plant but when eaten by us, actually have very positive effects on various health markers. These polyphenolic compounds are broken down by the microbiome (which feeds on them) to stimulate healthy bacterial growth.

  • Eat prebiotic foods: Ensuring that you eat enough fiber per day (around 30 grams per day) ensures that you are getting a variety of prebiotics which, once again, have a positive impact on the growth of healthy bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats, and apples.

  • Limit your intake of artificial sweeteners: Some studies show that excessive intake of artificial sweeteners such as aspartame actually increases blood sugar levels by manipulating the composition of our gut microbiome towards more harmful species such as Enterobacteriaceae.

  • Take a probiotic supplement: Probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis. They can be taken either through dietary sources (fermented foods) or via supplementation. If necessary, consider supplementing with a daily probiotic supplement to add more beneficial bacterial strains to your gut microbiome.

  • Take antibiotics only when necessary: Antibiotics may have many unwanted side effects, such as killing both bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. The goal is to take antibiotics only when truly medically necessary, as long-term antibiotic consumption can seriously damage your gut microbiome balance.

Eating a diet rich in fiber can have a positive impact on the bacteria in your intestines. The fiber from your food is broken down by special bacteria in your colon, releasing short-chain fatty acids (SCFA). These SCFA help create a slightly acidic environment in the colon, which is beneficial for certain types of good bacteria to thrive and limits the growth of harmful bacteria.

Research suggests that SCFA not only influence the balance of bacteria in your gut but also have wide-ranging effects on your health. They can boost the activity of immune cells and help maintain normal levels of glucose and cholesterol in your blood.

To support the production of SCFA, it's good to include indigestible carbohydrates and fibers in your diet. These include inulin, resistant starches, gums, pectins, and fructooligosaccharides. These fibers are often called prebiotics because they nourish the beneficial bacteria in your gut. While there are supplements available, many natural foods contain prebiotics. Some of the best sources include raw garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Generally, fruits, vegetables, beans, and whole grains like wheat, oats, and barley are also good sources of prebiotic fibers.

🧠 KEY IDEAS

In this blog post we discussed the importance of having a healthy and diversified gut microbiome and how this impacts our overall health. Furthermore, we take a look into how to boost this microbial diversity through tweaking our dietary choices.

✏️ REFERENCES

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Your Guide To Intuitive Eating

In recent years, in response to the various different diet cultures that surround us on the daily, a new anti diet approach has emerged which promises you can simply eat whatever you want whenever you want, just by listening to your bodies needs. People have claimed that this anti dieting approach not only improves your relationship with food but can also improve self esteem and body image.

So, with this in mind, today we will be diving into the simple sounding idea of intuitive eating and looking into wether it actually does standup for all that it is acclaimed for.

I hope you enjoy todays post and perhaps learn something new from it too 😄

WHAT IS IT?

Intuitive eating is based on the idea of listening to your own signals of hunger and fulness and to trust your body with its hunger levels, in the sense that its okay to eat when you are hungry and also okay to stop eating once full. This type of diet is not about respecting calories or any type of food group or nutrient, but instead all foods are allowed and you are able to trust your bodies natural hunger cues and cravings.

Furthermore, intuitive eating is also about blocking out the harmful external diet related cues we get from our environment such as diet talk and staying “slim”. The goal and intention behind intuitive eating is that it allows you to heal your relationship with food, breaking harmful cycles of binging, food deprivation or feelings of guilt associated with food.

To summarize, this dieting approach rejects viewing nutrition and wellbeing through a mathematical lens in terms of counting calories and macros but instead promotes a much more wholesome and compassionate approach to nutrition, one which is also naturally more enjoyable and intuitive.

WHY IS IT AN ISSUE TODAY?

Even though intuitive eating may sound like an unusually simple approach to eating, it may be harder to put int practice today than you might at first think.

The first reason as to why intuitive eating is less and less common today is because of the pervasiveness of the diet culture and media in our lives which advises us on what to eat, how and when, which indirectly makes us unable to listen in on our own bodies needs and cravings because of so much conflicting information being thrown at us.

Secondly, once again emerging from the side of media or unrealistic body standards, it is also the issue of wanting to look a certain way, usually more thinner or slimmer if it is by the media standards. While being naturally thin is not an issue, it becomes an issue when you are trying to fit everyones body into that unrealistic standard which has the potential to disrupt peoples eating habits, alter how they view food and overall create a unhealthy relationship with dieting and exercise, ultimately going against the intuitive eating approach.

Furthermore, with the advancements in technology and food processing, our food today is much more processed than it was 100 years ago, meaning that it is most likely no only higher in calories but also contains higher amounts of fats, sugars and additives, which makes foods easier to over eat or binger on mindlessly. This idea is further propagated by the media industry which advertises such processed foods to us - and children - on large billboards and online advertisements, once again altering our perception and approach to eating.

If you want to practice more intuitive and mindful eating, it is also good to be aware of the difference between the following 2 types of hunger we usually experience:

  • Physical hunger: This is the natural biological cue which tells us that our blood sugar and nutrients are low and we need to replenish these stores. We usually tend to recognize this hunger with the growling of our stomach, having fatigue or being irritable easily (hangry). Eating food in this case satisfies our hunger and afterward we can move on with our day.

  • Emotional hunger: This hunger is considered to not be driven biologically but more from feelings of sadness, loneliness or boredom which can create cravings for foods (comfort foods). Most often, excessively indulging in emotional hinger can cause us to feel guilt or even self hatred.

HOW TO EAT MORE INTUITIVELY

Straying Away From The Diet Mentality

As I mentioned before, intuitive eating is based on an anti dieting approach because seeing food only from a numerical perspective can be very damaging to us in the long term. The dieting culture promotes the idea of praising certain foods while strictly cutting out other foods or food groups, which may not only severely change you relationship and enjoyment of food but also in cutting out certain foods, you may be missing out on key nutrients to function at your best. For many people it is hard to find a diet which is sustainable in the long term for them to upkeep so many people will be jumping from one diet to the next, which also increases their chances of having poor self esteem, worsened body image and a higher chance of developing eating disorders.

Honoring Your Hunger Levels

Realize that hunger is not enemy of yours, but instead that it is your bodies natural response and way of letting you know that it requires nourishment. It is your bodies way of communicating with you so do not be scared of eating when hungry and honoring your hunger in this way. Eat when hungry and eat what your body truly wants in the moment, regardless of what certain diets would say. Often, your body knowns what it is best for itself and what it really needs in the moment. Additionally, by not suppressing your hunger levels, you avoid over eating on certain foods in the future which makes you less likely to fall into binging eating disorders or other food related issues.

Making Peace With Food

The media and general diet culture make us aware of what foods we should be eating and should be strictly straying away from and while eating some foods regular is really not good for us (such as ultra processed foods or foods high in trans fats for example), indulging in a little bit of them in a healthy moderation will not only make our overall eating patterns more enjoyable but also satisfy any cravings we may have and in this way avoid over eating or binge eating. You have to realize that its not like some foods are good and some are bad, it is all just food and energy at the ended of they day composed of different nutrients and chemicals, all of which have a slightly different effect on our body. Enjoy a little bit of everything in moderation and pay attention to which foods truly make you feel your best.

Changing Your Outlook On Food

Many people also experience severe guilt when eating certain foods, especially those foods that we have been told are “bad” for us, but I think it is better to relax our view point of this a little more and instead opting for foods which not only cover your nutrition needs but also the cravings of your taste buds. Having a little bit of something sweet or processed here and there wont make you overweight or severely decline your weight but instead it is about the long term eating pattern that matters much more, such as what and how much you eat on a daily or weekly basis.

Being Aware When You Are Full

Our body is not only able to signal to us when it is hungry but also when it naturally becomes full and has received enough food. We are most likely to notice our fulness when we eat with no distractions (Eg: not watching TV, looking at screens etc) and when we eat slowly (Which also indirectly makes you notice and savor the taste and flavors of your food more). So, when ever you can, try to take a bit more time while eating your food so that you notice when you are truly full in time before already having over eaten since it takes our bodies quite a bit longer for us to register when we are full.

Getting More Satisfaction From Food

Recognize that preparing, cooking, eating and sharing food can be a very enjoyable experience and is something that does not only offer satisfaction to us by tasting good but also because food is such as integral part to our interconnected to other people and cultures. If you focus on the overall enjoyment of eating and preparing food, your taste buds will experience the flavors and textures more and your may even find that you actually become fuller quicker than you thought.

Taking Care Of Your Emotional Wellbeing

Many people turn to food to cope with their emotions and feelings such as when they are feeling overwhelmed, stressed, anxious or worried. While most of us experience some sort of emotional eating, in the long run it is best to not view food as a way to cope with our emotions but instead try other coping methods such as spending time with friends, time outdoors, taking a walk, journaling about ho you feel, therapy, meditation or simply calling a friend or family member.

Additionally, be aware of when your huger is actually purely biological or it might just be tied to your emotions, like we discussed before. Overall, turning to food in the long term to solve your emotional worries will most likely not fix the underlying problem since food is only a coping mechanism, therefore you have to dig deep instead to first solve the underlying issue of why you are feeling anxious, stressed or worried and in response also changing your coping mechanism to these emotions.

Respecting Your Body

Instead of always criticizing your body or not liking the way it looks or anything else negative about it, instead try to realize how many amazing things your body and mind enable you to do and experience each day and how much of a crazy beautiful experience that is.

Celebrate Movement And Mobility

Ever since the rise of the dieting culture, exercise has always only been viewed as a way of burning calories, loosing fat, or staying “slim”, but instead I urge you to firstly take part in a form of movement you genuinely enjoy and then do a bit of it every day if possible. Start seeing movement and exercise as a way for your body to become stronger, build endurance, improve coordination, enhance your balance and so much more, instead of just looking at how many calories you have burned on that treadmill.

Most of these devices that track how many calories we burn are not accurate at all so focus on what moment makes you feels, good, confident and empowered and bring more of that into your live. Some people who may be paralyzed or disabled wish they could have the opportunity to be able to move freely on their own or do simple movements we take for granted, so if you are born with the lucky opportunity of being able to move your body, please take care of that. Move because you get to, not because you have to.

Taking Part In Wholesome Health

Finally, start seeing your health journey and overall life as not just being based on food and dieting but on so many other important factors such as deep sleep, regular movement, healthy stress management and having a supportive social life. Each of these pillars, as I have discussed here, plays a fundamental role in our overall wellbeing, health and happiness so try to work on each category every day or each week, because in this way you will truly provide the best you can for your body.

IS IT ACTUALLY GOOD FOR YOU?


There has been a substantial amount of research done on the health related effects of intuitive eating and the consensus is that intuitive eating is largely beneficial for cultivating healthy psychological attitudes and more mental peace instead of being acclaimed as a great weight loss method.

Participants from studies on intuitive eating have unsurprisingly reported better self esteem, improved body image, lower rates of eating disordered and general better mental health and quality of life through having more peace with food. Although the participants did not loose weight, their BMI had also slightly improved as well as showing higher retention rates to the studies since this type of eating is much more suitable than more rigid dieting.

It is worth mentioning however that a largely intuitive approach to eating may not be well suited for everyone, especially for people who have diabetes or high blood pressure since here it is largely advised to be avoiding certain foods or food groups for medical reasons. So if you are planning on incorporating more intuitive eating, Advising with a doctor before hand is always a good idea.

🔑 KEY IDEAS

In todays blog post we have discussed the anti diet approach of intuitive eating, discussing everything from what it is, how it works and why it can be genuinely beneficial for us and our relationship with food.

✏️ REFERENCES

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Turmeric - All The Reasons Why It’s Good For You

We often hear turmeric powder or turmeric supplements being promoted as a superfood and claiming to help with lowering levels of inflammation and combating a verity of other health conditions.

Because marketing does not always promote products which are genuinely beneficial, I wanted to take a look into what the science had to say about the health effects of turmeric and wether it actually works the way it’s said to. Apart from its effects and what about it actually makes it effective, we will also be discussing ways of including more turmeric naturally through our diet (instead of through supplements) and the appropriate amounts.

Wishing you happy reading ahead ☀️

ABOUT TURMERIC


  • You have most likely encountered turmeric already in your life or in your diet, since it is the substance that gives foods like curry its traditional deep golden color.

  • Turmeric has originated from Asia and most likely India, where it grows as an underground root/ rhizome of a plant. Through out its history, turmeric has for centuries been used in traditional Chinese and Indian medicine, as well as aryuveda and general cooking.

  • The reason why turmeric is of such high interest to the science and health community is because of a class of compounds that is found within the turmeric root which are called curcuminoids. The main active curcuminoid compound that scientists praise within turmeric is curcumin which has been shown to have very powerful anti inflammatory effects within the body while also being a potent antioxidant (You can read more about the power of antioxidants here).

  • By reducing inflammation and being of help with combating oxidative stress, turmeric and curcumin more specifically are believed to help prevent a myriad of health conditions and diseases which can arise from chronically high inflammation levels. We will be exploring these in the next upcoming section.

HEALTH BENEFITS OF CONSUMING TURMERIC


Currently research has show that consuming turmeric could have a positive impact on the following conditions, although more research is needed to properly confirm the effects:

  • Reducing inflammation in the body

  • Helping with degenerative eye conditions

  • Lowering anxiety

  • Reducing the growth of cancer cells

  • Type 2 diabetes

  • Improvements in memory

  • Lowering pain

  • Helping with acne and skin conditions

  • Muscle soreness after exercise

  • Lowering chances of heart disease and lowering blood cholesterol levels

  • Having anti viral properties that protect from viral infections

A NOTE ABOUT TURMERIC SUPPLEMENTS


  • Nowadays you can commonly find turmeric not only being sold as a raw spice but also in the form of supplements and other forms of medical prescriptions. While supplements do contribute to an element of convenience and appropriate dosage, it is important to know a couple of things:

    • Curcumin is actually significantly more well absorbed when it is eaten in the presence of black pepper which provides a compound known as piperine. In this way, if the supplement does not contain any black pepper extract along side it, cucrucmin is going to be largely unusable by your body.

    • Additionally, eating more turmeric and more cucurcmin may not be necessarily better as too much can be risky and has even been shown to promote the development of kidney stones when eaten in large quantities, which is sometimes the case of high dosage supplements.

    • We are also unsure as to how moderate or high doses of turmeric interfere with certain medications or drugs that people may be taking for a certain condition, so always double check this with your doctor.

    • Lastly, in either case, it is most effective and also most affordable to obtain curcumin from its natural form through your diet where turmeric or curcumin alone can not substitute for a balanced and healthy diet nor can it act as a form of medicine alone to treat all types of ailments. But it can certainly be a tasty and healthy addition to your weekly diet.

NOTES ABOUT CONSUMING TURMERIC


DOSAGE FOR TURMERIC

  • It is considered safe to take up to 8g of turmeric per day, however most doctors recommend to consume about 500 to 1000 milligrams per day, since more isn't always better. For children, that dosage should be considerably lower.

  • If you find that you are experiencing any irritations or abnormal reactions to turmeric, stop consuming it.


BIO-AVAILABILITY

  • Bioavailability is the the ability of a drug or some other substance to be absorbed and used by the body, where the bioavailability of curcumin is pretty low when consumed by itself but when consumed with pepper which contains peperine, the bioavailability of curcumin greatly increases which is great - In some studies it has been shown to increase by as much as 2000%. This increased bioavailability means that our body can actually absorb this curcumin and genuinely derive benefits from it.

  • Additionally, because curcumin is fat soluble, it is also best to consume it together with a source of fat such as nuts, oil, avocado etc.


SIDE EFFECTS

  • Eating turmeric is generally not related to any major side effects, however side effects are usually most commonly reported among people who take turmeric in the form of supplements, which is due to the high dosage of curcumin found in those supplements.

  • Otherwise consuming turmeric within normal amounts is considered safe and beneficial, unless you are allergic or have a negative response to it.


RECIPES

Below are some ways in which you can add turmeric into your diet through a variety of delicious recipes:

  • Curries (of course)

  • Smoothies

  • Soups

  • Golden milk (milk warmed with cinnamon and turmeric)

  • Mixing it into spreads

  • Mixing it in with rice and various pasta dishes

  • Marinating meat, fish, tofu etc.

  • Turmeric tea with honey and lemon

  • Mixing it into baked goods

  • Adding a sprinkling into your oatmeal

🔑 KEY TERMS

  • Curcumin: It is a bright yellow chemical that is found within turmeric. Turmeric contains many different types of curcuminoids where curcumin is the main one and gives turmeric its acclaimed health benefits

🧠 KEY IDEAS

  • Turmeric is a root based spice that has for centuries been used as part of asian alternative medicine and healing practices. Curcumin - The star active ingredient found within turmeric - has shown to have a wide spread of possible effects and benefits on human wellbeing, ranging from mental to physical improvements. We also looked into the ways we can maximize the benefits of turmeric and how consume it in enjoyable ways.

✏️ REFERENCES

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CBD - Does It Actually Work?

With many more countries and states around the world legalizing and becoming familiar with cannabis and hemp based products, so too has cannabidiol or CBD risen in popularity. CBD is a compound that is a part of a larger group of molecules found in cannabis known as cannabinoids, where there is a growing body of research that wants to discover how this group of chemicals affects the mind and body and whether it has the genuine potential to help with many of the proposed conditions and ailments.

Therefore, my intention today is to discuss all things related to CBD, starting firstly with understanding what it is, what it can help us with and lastly assessing the safety/ side effects and the possible ways of taking CBD.

I hope you can learn some new, powerful insights about today's theme 🍀

WHAT IS CBD?


  • Cannabidiol or CBD is a compound that is naturally found in and derived from the cannabis/ hemp plant.

  • The cannabis plant has been found to contain many other chemical compounds which are known as cannabinoids, one of which also includes THC or Delta-9-tetrahydrocannabinol which is responsible for the psychoactive effects of cannabis on the brain and body.

  • Hemp is recognized as a cannabis plant which contains less than 0.3% of TH content while marijuana is a cannabis plant that contains more than 0.3% THC. CBD can be extracted and obtained from both cannabis varieties and is not responsible for eliciting psychoactive effects or causing addictive behaviors.

  • Because CBD is approved as a prescription drug, it can be found in a variety of cosmetic products as well as certain dietary supplements.

HOW DOES IT DIFFER FROM CANNABIS AND HEMP?


  • The cannabis plant exists in two main species; As (medical) Marijuana which has a high THC content but a low CBD content and also as Hemp, which is low in THC and more abundant in CBD - making it more useful for medical uses.

  • As an additional bit of historical context, the the US was facing large amounts of immigration in the 1910 to 1920 from Mexico due to the Mexican Civil War, where the influx of these immigrants promoted anti cannabis and anti Mexican immigrant movements across the US which was further supported by important figures at that time such as Harry Asnlinger who at the time was the commissioner of the Federal Bureau of Narcotics in the US. Anslignger had created propaganda campaigns which used racist terms and descriptions to put those who smoked or used marijuana under a negative spotlight or as an “inferior race”. In this way, these campaigns used the Spanish word for cannabis, marijuana, which was connected to more of a negative imagery and darker skin tones, in order to convince people that this plant is a danger to all. Here we can see how history and racist tendencies have shifted the common perception of this plant and the effects it has from its use.

  • Studies have also found that CBD does not have addictive potential and is not associated with abuse potential.

5 BENEFITS OF CBD


HELPS WITH MENTAL HEALTH DISORDERS

  • More and more people are looking into CBD based oils in order to help with their anxiety or to achieve a general calming of the mind where the research of this effectiveness is mixed. Additionally, some people like to take CBD before bed time in order to further calm down the body and facilitate deeper sleep, where there is some evidence to suggest that CBD oils can improve sleep quality.

  • There is also quite a bit of research that analyses the link between CBD and its impact on Post Traumatic Stress Disorder (PTSD) management which is a type of anxiety disorder. Some studies have found that taking CBD for the management of PTSD symptoms such as nightmares among adults, has been effective and is also beneficial for children who may be struggling with PTSD.

  • Some research is also digging into the effects that CBD has with people who suffer from depressive disorders, but more work is needed to establish any formal links here.


IMPROVES PAIN MANAGEMENT AND RELIEF

  • The human body contains a special internal system called the endocannabinoid system which is responsible for regulating a variety of functions such as sleep, appetite, pain tolerance and immune system response. Through this system, our body naturally produces compounds known as endocannabinoids which in essence are special types of neurotransmitters that are able to bind to cannabinoid receptors in our nervous system.

  • Several studies have shown that CBD from the cannabis plant is able to reduce chronic pain by interacting with the endocannabinoid receptor activity and alongside that also reducing inflammation that is associated with chronic pain.

  • Some research has also shown that CBD alone may be most effective for treating nerve and back pain but is actually most effective when it is also paired with lower doses of THC, which is effective for the treatment of arthritis and multiple sclerosis.

  • Although more research is needed on human studies for the effectiveness here, there could be promising results from using CBD as an additional method of pain management.


NEURO-PROTECTIVE PROPERTIES FOR MULTIPLE SCLEROSIS AND EPILEPSY

  • Because CBD acts on the bodies natural endocannabinoid system, researchers are trying to identify wether this could provide relief for those people who suffer from neurological disorders.

  • Multiple sclerosis (MS) as well as epilepsy are two fields which have been quite heavily tested together with CBD since they are both neurologically linked.

  • The drug Sativex which contains a mix of both THC and CBD, has been shown to be an effective and safe way to combat muscle spasms (spasticity) among people with MS, where in one of the many studies, Satvixed use had reduced muscle spasms for three quarters of the 276 participants who were previosuly resistant to MS medications.

  • Furthermore, for children who suffer from Dravet syndrome (childhood epilepsy disorder), CBD oil has been found to be beneficial for reducing seizure activity when compared with a placebo.


ALLEVIATING CANCER TREATMENT SYMPTOMS & SIDE EFFECTS

  • A couple of pieces of research have shown that CBD may have a positive effect on managing and treating the common symptoms and side effects of cancer treatments such as nausea, pain and vomiting.

  • More research is needed in this field before anything can be properly medically prescribed to cancer patients.


HAS POTENTIAL CARDIOVASCULAR BENEFITS

  • Some research is pointing in the direction that using CBD has the ability to over time, lower high blood pressure, which otherwise if left unchecked, can manifest itself in many negative ways in the body such as increasing your chances of stroke, getting a heart attack or developing metabolic syndrome.

  • In studies, participants who took CBD across repeated doses maintained lower blood pressure levels in response to stress compared to the placebo group. Furthermore researchers from this study found that the group who took CBD also experienced reduced arterial stiffness and improved blood flow within the arteries.

IS IT SAFE TO USE?


  • CBD can be safe to take through the mouth, up to 200mg per day, which has so far been tested for up to 13 weeks and has shown to be safe.

  • For prescribed medications, Epidiolex can be be used for treating epilepsy and Sativex has been shown to be safe to use for managing muscle spasticity from multiple sclerosis.

  • Possible side effects from CBD use:

    • Dry mouth

    • Low blood pressure

    • Light headedness

    • Drowsiness and tiredness

    • Possible changes in appetite and weight

  • Additional, taking CBD is not recommend for people with:

    • Glaucoma (Group of eye disorders which can cause blindness)

    • Liver disease

    • Parkinson's disease

  • So far it is known that CBD interacts with any other medication we may be taking such as pain mediations, antidepressants, seizure medications and diabetes medications. For this reason you should always consult with a medical professional before choosing to take any CBD based medications.

  • Purity of CBD products

    • An additional source of concern when it comes to CBD products is the purity of the product itself. This is often the case because CBD products are marketed and sold as supplements and not medications, therefore for example the Food & Drug Administration within the US does not regulate the safety and purity of these products, so it is hard to guarantee complete purity and safety of these products which are otherwise sold on global markets.

HOW USE TAKE CBD


CBD today is found commonly in the form of oils, extracts, capsules, patches, vapes or skin creams.

Within the US, the only CBD based prescription oil that is legally able to be prescribed is Epidiolex which has been approved for being able to treat two types of epilepsy.

Outside of the US in other parts of the world, the prescriptive drug Sativex is approved for being used for managing muscle spasticity that is associated with multiple sclerosis and also for cancer pain.

Although cannabis and CBD use is a topic which is rising in popularity, both among the general public as well as medical experts, its uses and long term effects of use are still being researched. Always do your own research before thinking about using products with active compounds that we are still researching and do not fully understand yet.

I think that CBD has shown to be potentially useful in improving the lives of people with epilepsy, PTSD and multiple sclerosis as well as for general pain management, although relying on CBD alone for these conditions is likely not recommend (at least currently).

But who knows what findings further research will bring on this topic?

Thank you for reading this weeks topic, it means a lot to me.

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Top Health Benefits of Eating Fatty Fish

You might have heard that incorporating a serving or two of fatty/ oily fish per week is beneficial for you, but why is that? You might have also heard of “Omega 3’s” and that they are good for your brain. But how do they link to fish and what other good things can they do for us?

Thats what we will be talking about today and really unpacking what makes these fatty fish so good for us to eat.

I hope you enjoy this one :)

WHAT ARE FATTY FISH EXACTLY?

So what exactly do I mean when I say “fatty fish”?

Fatty fish a certain types of fish which are considered as such for their high omega 3 fatty acid content apart from their rich concentration of other vital nutrients (protein, iodine and vitamin D) . We will talk more about this later, but it is important to note that omega 3’s are essential for us to obtain through food as our body can not make them itself.

Most common examples of fatty fish:

  • Albacore tuna

  • Farmed or wild salmon

  • Herring

  • Cod

  • Anchovies

  • Sardines

  • Mackerel

ALL ABOUT OMEGA 3’s

Omega-3 fatty acids are a type of unsaturated fat (polyunsaturated fat) which have to be consumed thorough or diet and if done so can have profound positive impacts on our health and wellbeing.

TYPES OF OMEGA 3 FATTY AICDS:

  • ALA (Alpha linoleic acid). Found in plant sources (Flax seeds, canola oil, chia seeds, walnuts, hemp seeds). It is mainly used for energy

  • EPA (Eicosapentaenoic acid). Found in animal and plant sources (Fatty fish, fish oil, micro algae). It has several different functions in your body. Part of it can be converted into DHA.

  • DHA (Docosahexaenoic acid). Found in animal sources (Fatty fish and fish oil as well as meat, eggs, and dairy from grass-fed animals). It is the key structural component of your brain, your eye retina and other body parts

However not all omega 3 fatty acids are created equally.

EPA and DHA represent the more complex biologically active forms of Omega 3 fatty acids which our bodies are best designed to uptake and make use of. ALA on the other hand is less complex and is mainly used for energy for the body.

ALA can be converted into EPA or DHA forms but the issue is that the conversion process is very inefficient (a lot of ALA is needed to make a sufficient amount of DHA) - In other words it is much more effective to obtain your omega 3 sources from animal foods such as fatty fish as those contain most EPA and DHA.

Because of this, vegans and vegetarians are often advised to take a Omega 3 supplement.

RECOMMENDED INTAKES

For EPA and DHA: A minimum of 250–500 mg combined of EPA and DHA per day for adults

For ALA: About 1.6 grams per day for men and 1.1 grams per day for women

WHY ARE OMEGA 3’s GOOD FOR US?

  • DHA especially, is absolutely vital for the healthy development of your brain and eye retinas

  • It is particularly important for pregnant women to ensure proper brain development and health of their baby

  • Consuming a consistent healthy level of omega 3’s can protect against several diseases:

    • Breast cancer

    • Depression and anxiety

    • ADHD

    • Various inflammatory diseases

    • Autoimmune diseases

    • Slowing down age related mental decline as well as Alzheimers disease

  • Other than that, omega 3’s are also a source of energy for our body and its daily functions.

THE HEALTH BENEFITS OF FATTY FISH


May lower risks of heart disease

  • Some studies have shown that increasing your consumption of fatty fish or fish oil supplements may lower your chances of developing heart disease. In a study of 40,000 men from the United States, those who regularly ate one or more servings of fish per week had overall a 15% lower chance of developing heart disease.

  • Based on Harvard Medical school, some of the possible ways in which the heart friendly omega 3’s work are: “Stabilizing blood flow in and around the heart, reducing blood triglyceride levels, lowering blood pressure, preventing blood clots and reducing inflammation.”

  • More research is needed to properly confirm a consistently positive link between consumption of fish and prevention of heart disease


Boosts brain health

  • Some studies have shown that a diet higher in omega 3 fatty acids can slow down mental decline and potentially help with treating Alzheimers disease.

  • For Alzheimer patients, those who had lower DHA levels in the hippocampus and the frontal cortex had more problems with slower cognition, learning difficulties and poor memory retention.

  • Furthermore, a low omega 3 diet is correlated with experiencing learning difficulties and poor memory retention. Additionally, in older adults, low levels of DHA have been linked to having a smaller brain size which is a indication that our brain size is shrinking

  • Additionally, omega 3’s have been found to be an essential component of a women's diet during pregnancy, as they promote the healthy development of the child's brain.

  • If you would like to read more about what to eat for a healthy brain, click here


Could help treat depression

  • Researchers noticed that depression is less common in countries where people eat higher amounts of fish, so it opened up the research question weather fish oils and Omega 3’s found in fatty fish can positively prevent depression and other mood disorders.

  • A study was done in 2009 where researchers reviewed three studies which were looking to find the effects of using EPA omega 3 fatty acid in the treatment of three different types of depression. Compared to the placebo group, those who were intaking more EPA showed a considerable mood improvement for all types of depression tested.

  • Furthermore a slightly older study from 2004 shower that people who suffer from minor depression, postpartum depression or suicidal thoughts had lower levels of both DHA and EPA in their bodies. Those patients who received a combination fo both EPA and DHA supplements shower a improvement in their depressive symptoms.

  • One proposed way in which omega 3’s work in treating depression is that these omega 3 molecules can “easily travel through the brain cell membrane and interact with mood-related molecules inside the brain” as was proposed by Harvard Medical School. Furthermore, omega 3’s also hold anti inflammatory proprietress which relieve depression.


May protect against vision in older age

  • When we talk about declining vision as we age we are referring to AMD also known as “Age Related Macular Degeneration”, for which there are two main types, wet and dry.

  • In 2008, researchers from 7 European countries had collaborated with the London school of Hygiene and Tropical medicine, in order to investigate a link between fish intake (omega 3’s) and the presence of wet AMD, while also including a control group.

  • The findings concluded that those people who ate at least one serving of fatty fish per week compared to the control group who ate none, were 50% less likely to have wet AMD which is an astounding difference. However it is important to mention that consumption of normal non fatty white fish did not have this effect, where it showed a clear inverse relationship between levels fo DHA/ EPA omega 3’s and the chance of developing AMD.


Lower risk of developing rheumatoid arthritis

  • The American College of Rheumatology had conducted a study in 2018 exploring the relationship between fish oil consumption (that is high in omega 3 fatty acids) and the prevalence of rheumatoid arthritis. The results showed that those participants who ate more than 2 servings of fish per week had the greatest “control of other arthritis”, where a higher intake was associated with better arthritis.

  • Although this study does only show a correlative relationship and not a causal relationship, there is promising implications for using omega 3’s as a way of reliving arthritis discomforts.


Protecting against certain cancers

  • For the treatment of breast cancer, the Asian Pacific Journal of Cancer Prevention took a look at the link between consuming omega 3 fatty acids from fish and the incidence of breast cancer in Asian patients. The results turned out promising and the researcher concluded that omega 3’s had a protective effect against breast cancer.

  • There has been some debate wether omega 3’s can also help with treating bowel and colon cancers, however the results of those studies remains mixed and inconclusive for now.

THINGS TO KEEP IN MIND

When choosing to add more fish into your diet, it is important to keep the following things in mind:

  • Sustainability: For sustainability purposes it is best to buy farmed fish compared to wild varieties, as it puts less stress on wild populations which gives them enough time to grow back in size

  • Mercury levels: Although the fatty fish which I have listed above are very low in any mercury traces, if you do decide to eat any other fish types (specifically shark, swordfish or ling), limit your consumption of those as they have much higher levels of mercury which is not beneficial for you.

  • Diversity: Feel free to experiment with different types of fish during your weeks, both fatty and non fatty types as all fish can offer amazing health benefits and taste great too, just avoid the ones with high mercury levels.

  • Considering canned or frozen: Wether you are tight on a budget or simply cant find fresh sources, canned or frozen fish are still incredibly good for you to eat and the best part is that they are much more affordable.

  • Eating 1-2 per week: When it comes to eating fatty fish, the science behind the omega 3 claims that it is recommend to eat these fish type 1 - 2 times per week to obtain most health benefits

  • Preparation & Cooking: For the fish to retain most of their valuable nutrients, it is best to prepare them either grilled, cooked in a pan or prepared in an oven. Once cooked, serve with a light drizzle of high quality extra virgin olive oil (I recently wrote a post about olive oil that can be found here). Avoid consuming fish mostly in deep fried varieties as that adds a lot of unnecessary fat, calorie and salt to your diet.

I learned a lot of new research and findings from this topic and I hope that you were able to able to learn a couple new pieces of knowledge too. At the end of the day it is all about keeping things including fish in a healthy sense of balance and moderation, along side a balanced diet rich in whole foods.

Try new foods including new fish you may have not tried before. Its all in the way you prepare and cook fish which really makes them taste amazing.

Thanks for taking the time to read this.

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Crazy About Nuts

Nuts have again and again been proven to be a great food to add into your everyday diet, due to their nutritional composition and the health benefits that they claim to provide.

Unless you are allergic to nuts, with this article I aim to shed some light onto why nuts are so good for us in the first place, how they can benefit us and also some practical information on how you can include more of them into your eating routine.

Grab a handful of your favorite nuts and I wish you happy reading ahead.

COMMON EXAMPLES OF NUTS

Here are some of the most common types of nuts that can be seen in a regular supermarket, most of which I will be mentioning later on:

  • Almonds

  • Walnuts

  • Pistachio

  • Walnuts

  • Pecans

  • Cashews

  • Macadamia

  • Brazil nuts

  • Hazelnuts

MOST NUTRITIOUS NUTS

  • Almonds

    • Almonds are known to be packed with heart-friendly monounsaturated fat, fibre and vitamin E, as well as having the highest calcium content of any nut. Calcium is needed for strong bones as well as the functioning of our nerves and muscles. Vitamin E helps with ensuring healthy and non dry skin.

    • Their high fat level is also good for managing our cholesterol levels which is beneficial for our heart.

    • It has also been shown that eating the fibre rich skin of almonds can support our gut health through promoting the growth of beneficial bacteria in our gut, once again benefiting our health

  • Walnuts

    • Walnuts unlike other nuts that mainly contain monounsaturated fats, contain polyunsaturated fats which also include essential (have to be consumed trough food) Omega 3 fatty acids that have a profound effect on our mental cognition and functioning.

    • In fact walnuts are one of the most rich plant sources of Omega 3 fatty acids. You can read more about foods that benefit our brain here

  • Pistachios

    • Compared to most other nuts, pistachios interestingly have a lower fat and calorie content than other nuts but also contain the highest amount of potassium.

    • Pistachios are rich in phytosterols that benefit our skin and lower LDL cholesterol levels, benefiting out cardiovascular health. Uniquely pistachios are also known to contain lutein and zeaxanthin which are both antioxidants that protect and benefit our eye health.

    • Pistachios also host a lot of fibre making them great for our gut health.

  • Cashews

    • Cashews contain a high amount of protein and are a good source of the minerals iron, zinc, manganese and magnesium. Magnesium has been shown to help with memory loss, while the other minerals aid in immunity and bone health

    • Furthermore cashews are also a source of heat friendly monounsaturated fats and plant sterols that help with managing cholesterol levels

  • Pecans

    • Primarily being antioxidant rich, pecans are also known to contain plant sterols which are compounds found in plants that are effective at lowering blood cholesterol levels, which helps prevent plaque formation inside our arteries.

    • Other than that, pecans are also rich in the following health friendly minerals: calcium, magnesium and potassium which help lower blood pressure.

  • Brazil nuts

    • Brazil nuts are mainly known for their very impressive selenium content where even just 2 or 3 brazil nuts per day can be sufficient for your daily selenium intake. other than that, selenium acts as a protective antioxidant that supports your immunity and helps with wound healing

    • In general, eating brazil nuts can reduce inflammation in our body, support brain function and improve our thyroid function

NUTRITIONAL COMPOSITION

  • High in ‘good fats’ namely monounsaturated fats and polyunsaturated fats

  • Low in saturated fats

  • Good sources of protein

  • Free of dietary cholesterol

  • High in dietary fibre

  • Rich in phytochemicals that act as antioxidants

  • Rich in vitamins and minerals such as vitamins E, B6, niacin and folate and minerals like magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium

GENERAL HEALTH BENEFITS OF NUTS

  • Better weight management

  • Feeling fuller sooner (fat content)

  • Lower heart disease risk

  • Reduction in inflammation

  • Reduction in LDL (bad) cholesterol

  • Good for cognitive functions

  • Better absorption of fat soluble vitamins

  • Lower risk of diabetes

SERVING SIZE

One serving quals approximately 30 grams or one handful per day or a couple times per week.

However when it comes to eating nuts, there are 2 types which you have to watch out for:

  • Salted or sweetened nuts - too much salt or sugar eaten will outweigh the benefits of the nuts

  • Nuts roasted in oils - Additional added calories that are not necessary

HOW TO INCLUDE MORE NUTS IN YOUR DIET

  • Have nuts as a snack

  • Make a batch of home roasted nuts with your own seasonings and flavors

  • Add a mix of nuts and seeds on tops of soups, breads, smoothies and salads

  • Make granola or breakfast cereals including nuts

  • Include nuts in baked goods or even blend them with other ingredients to make dressings and sauces

I hope that now with this information in hand you are a little more informed on why a suitable daily serving of nuts is so beneficial and healthy for all various aspects of our health. I hope I have inspired you to include more of a variety of nuts into your weekly diet and experiment with different recipes that include nuts.

Thank you for reading :)

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How To Naturally Boost Your Immune System

With the cold winter months coming before us, it is now a good time to start thinking about how best to protect and reinforce our immune system for this winter, and to prevent any unnecessary sicknesses in the times of this pandemic.

As you will see, our immunity largely depends on external factors such as food, exercise, and lifestyle habits, meaning that it is well within our control to promote and maintain a healthy and strong immune system.

If you are interested in finding out how to take care of your immune system and how to prepare it for the colder months ahead of us, then read on.

Hope you enjoy : )

ESSENTIAL MICRONUTRIENTS FOR IMMUNITY

VITAMIN A:

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  • This vitamin has been linked with lower levels of inflammation in our body, which is directly linked with a healthier and stronger immune system. Not only that, but scientists believe that it has a role in the way our immune system responds to pathogens and how our white blood cells

  • Sources: Eggs, cod liver oil, orange and yellow colored vegetables and fruits, broccoli, spinach

VITAMIN C

  • It enhances white blood cell functioning and is needed for initializing cell death of old and unuseful cells. Apart from that it also protects against oxidative stress as it functions as an antioxidant, where lower levels of oxidative stress have been linked to lower incidences of chronic diseases.

  • Sources: Red bell pepper, citrus fruits, kiwis, broccoli, brussel sprouts, cabbage, spinach, green peas

VITAMIN D

  • Enhance the ability of white blood cells in our blood to fight pathogens and prevent our immune system from becoming too sensitive to the environment around us.

  • Sources: Salmon, sardines, egg yolks, mushrooms, sunshine (outside)

VITAMIN E:

  • Vitamin E is also an antioxidant and a crucial substance that plays a part in almost 200 biochemical reactions inside your body. It is well recognized as a contributing factor in the development and healthiness of your immune cells.

  • Sources: Sunflower seeds, almonds, sunflower oil, hazelnuts, olive oil, pine nuts, avocado, brazil nuts

tetiana-bykovets-iD1Lo6DBD2g-unsplash.jpg

ZINC:

  • Zinc is required for the development of white blood cells as well as the communication between your immune cells in combating inflammation inside your body.

  • Sources: Oysters, beef, seafood, legumes, pumpkin seeds, natural yogurt

SELENIUM:

  • A rather understated mineral, but selenium has more recently been shown to have a role in regulating inflammation and overall immunity in our body, where sufficient levels of this mineral have been linked with resulting in a less over-reactive immune systems and being able to treat chronic inflammation

  • Sources: Brazil nuts, seafood, and organ meats

5 PILLARS OF A STRONG & HEALTHY IMMUNE SYSTEM

  1. NUTRITION

  2. ADEQUATE SLEEP

  3. MODERATE EXERCISE

  4. HEALTHY LIFESTYLE HABITS

  5. STRESS MANAGEMENT

1. NUTRITION

EATING WELL

  • Perhaps food is not the first factor you expected to see on how to maintain a healthy immune system, but it is a crucial and often an understated factor. Food has been used for millennia as not only a source of energy and time for socializing but as a way to treat, regress, and prevent diseases and sicknesses. Back then, medicine as we know it today was not available, so they had to take care of illnesses with what they had around, which was most of the time food in some shape or form.

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  • The food we eat plays a crucial role in our health and consequently also our immune system, as whatever we input into our bodies, we absorb and use, so we have to be mindful of what we eat.

  • In terms of food that has been scientifically shown to have a positive effect on our immune system, you will see foods in their whole food (unprocessed) form, many of which are rich in micronutrients such as vitamin C and zinc, as well as foods naturally rich in antioxidants and probiotics. Here are some of the best foods you can eat to maintain a healthy immune system:

    • Red bell peppers

    • Spinach

    • Citrus fruits

    • Ginger

    • Natural yogurt

    • Almonds

    • Turmeric

    • Broccoli

    • Seafood and shellfish

    • Kiwi

    • Green tea

julia-zolotova-K2yKpyLMVOg-unsplash.jpg

DRINKING ENOUGH WATER

  • Unsurprisingly, drinking water also affects our immune system just like at large it affects our overall health. Water plays many vital roles in our body, which is why it is so important to keep hydrated throughout the day. You can read more about the importance of water and why it is relevant to our health in this blog post: Why Drink Water

  • In short, water plays a few key roles in terms of our immunity. Firstly, keeping hydrated makes us less susceptible to germs and harmful bacteria as when our body is well hydrated it functions better all together, meaning that our immune system can fight off pathogens and viruses much more effectively.

  • Secondly, water is needed to allow our body to naturally detoxify itself and remove any unneeded metabolic waste products out of our system.

  • Thirdly, drinking enough water also makes sure to keep our blood healthy as our blood is predominantly made out of water so that our blood can effectively transport the needed nutrients and micronutrients to our body’s cells whenever they are needed. Linking with the previous point on food, if we want to be consuming foods with a high vitamin C content, it is additionally advised to drink water during your meal or your day, as vitamin C is a water-soluble vitamin, meaning that without water, our body will not be able to absorb it and thus make use of it.

CONSIDER SUPPLEMENTATION

  • Although I am a strong advocate for getting your nutrients straight from their raw source - food - as that brings along with it the most health benefits, it may also be worth considering supplementation in the case that you fall short of the recommended daily dosage of any of the important micronutrients for your immune system.

  • Supplements can come in the form of tablets that you take with a glass of water or tablets which you dissolve in water, but do your own research in terms of which nutrient you may be lacking and what dosage do you have to take, to cover your needs.

  • Regardless of whether it is our diet, our lifestyle our the weather outside (Vitamin D), we have to make sure that we are doing our best job of getting sufficient amounts of these micronutrients every day. Always try to first source your nutrients from food and then resort to supplements in the case that you may be deficient in any nutrient, especially if that nutrient is important for your immunity.

2. ADEQUATE SLEEP

  • More and more research is coming out reporting a strong link between poor sleep quality and a weaker immune system. The main reason behind this is that during sleep our body both produces and releases special immune proteins called cytokines, which are heavily responsible for controlling and fighting both inflation and infection in our body.

  • If we sleep less than what we should be or if our sleep is of poor quality, our body produces less of these cytokines, leading to a weaker immune system. Furthermore, sleep plays an important role in regulating our internal environment, where it also affects the efficacy of other immune cells.

  • In addition to this, sleep in general is very important for our health, as it performs a variety of different functions in our body. Inadequate sleep has also been correlated to a greater incidence of developing chronic diseases as well as greatly impacting our mental well being. You can read more about sleep and its importance here: The Hidden Power Of Sleep

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3. MODERATE EXERCISE

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  • It has been found that doing moderate exercise every day not only improves our cardiovascular health, lowers blood pressure, and reduces our chances of developing chronic diseases, but it also positively contributes to the well being of our immune system. The reason behind this is still being researched since there are a lot of factors to take into consideration here.

  • One idea may be that doing exercise improves our blood circulation, which may help in expelling unwanted toxins and inflammatory molecules from our bodies. Better circulation also delivers more oxygen to our cells, which can directly impact their functioning as our cells need oxygen for respiration and for staying alive.

  • Since our breathing rate is faster during exercise, exercise may actually help clear up our lungs and airways, by flushing out harmful bacteria through having to breathe faster.

  • Lastly, since exercise has been effectively shown to decrease levels of stress in our body, that has also been linked with better immunity, as you will see below, stress has a direct impact on our immune system

4. HEALTHY LIFESTYLE HABITS

QUIT SMOKING

  • Smoking has been for a long time now labeled as a hazard for our health, including our immune system. Smoking and inhaling smoke has been linked with our body being less effective at fighting disease and inflammation, making us more susceptible to falling ill.

  • Furthermore, smoking distorts the balance of our immune system where it increases the chances of us developing autoimmune diseases (Diseases where our body will attack its own healthy tissues and cells). Overall smoking is not a healthy practice as it impacts a myriad of other aspects of our health and acts as a major carcinogen for our body. Abstaining from this practice is one of the best things you can do for your health.

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KEEP ALCOHOL CONSUMPTION MODERATE

  • Excessive alcohol consumption has more recently been linked with a poorer immune system, whereby immunologists have observed that drinking too much alcohol, destroys different types of cells throughout our body, such as those in our respiratory pathways that are responsible for clearing up our airways of trapped dust particles and bacteria.

  • Furthermore, alcohol has also been shown to kill healthy normal gut bacteria, that otherwise have a positive impact on our health, but due to excessive alcohol consumption, their functioning is inhibited.

  • Apart from that, alcohol also interferes with our sleep where it has been shown that it impacts the REM part of our sleep cycle, and as we have seen previously, whatever impacts our sleep also impacts our immune system.

HYGIENIC PRACTICES

  • Keeping a good level of hygiene is important for general well being and preventing seriously harmful pathogens from entering our body.

  • This however does not mean that our environment should be excessively sterilized and sanitized, as our body needs to be exposed to a certain degree of uncleanliness for our immune system to stay active and also for it to not become over-reactive.

  • Generally, try and keep yourself clean and avoid having your hands in contact with your face, as our hands usually carry the most bacteria, but however do not go overboard with your sanitation practices, as that can also have an adverse effect.

5. STRESS MANAGEMENT

  • You might be surprised to hear this, but high levels of stress have been associated with a weaker immune system, which might be making you more susceptible to infections and illness.

  • A reason for why this may be happening is that when we are stressed, our body produces different stress hormones such as cortisol and corticosteroids, which have been shown to suppress the effectiveness of our immune system.

  • Stress impacts our body in more ways than you may initially think, ranging from slower digestion, headaches, higher blood pressure, raised heart rate, and raise blood cholesterol levels. All of these individual factors do not only contribute to a higher incidence of developing chronic disease, but also resulting in a weaker immune system.

  • Apart from this, people also use different coping methods to handling stress, such as excessive alcohol drinking, poor diet choices, sleeping less, or not taking time to exercise, all of which additionally add on top of the stress and worsen our immune system even more.

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