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Healing Spices And Herbs

Adding spices and fresh herbs to your food is not only a great way for how to increase flavors but also add in surprising health benefits where each spice offers something unique.

Here today we are discussing some spices such as cinnamon and turmeric whose health benefits perhaps you have heard about but also talking about some less often herbs or spices which have actually often times in history been used for a variety of medical purposes and healing remedies.

I am excited to share these with you and to inspire you to implement some of these species into your own cooking of daily lives and see if you feel a difference.

Hope you enjoy :)

My intention: Present to you an array of different spices that you can add into your diet and tell you about the surprising ways in which they can benefit your health, be it mental or physical.

SPICES AND HERBS WITH HEALTH BENEFITS


CINNAMON

If I had to pick a favorite spice, it would probably be cinnamon. I genuinely eat it every day as part of my breakfast, and I find its health benefits especially intriguing. I’ve previously written about cinnamon here, so feel free to check that out if you want to learn more.

The main active compound in cinnamon is cinnamaldehyde, which not only gives cinnamon its distinct aroma but also provides powerful antioxidant properties. These properties help reduce inflammation in the body and can lower cholesterol and triglyceride levels in the blood.

One scientifically proven benefit of cinnamon is its ability to regulate blood sugar levels. It does this by slowing down the breakdown of carbohydrates in the digestive tract and improving insulin sensitivity in our cells. Overall, this effect helps lower fasting blood sugar levels, making cinnamon a valuable spice for people with diabetes.


TURMERIC

Turmeric is a well-known spice that has been used for centuries in various parts of Asia, both in cooking and for therapeutic purposes.

The key component responsible for turmeric’s health benefits is curcumin, a powerful antioxidant that helps reduce inflammation in the body. It combats oxidative damage, which is a significant factor in many diseases and accelerates aging. By reducing oxidative stress, curcumin may lower the risk of developing inflammation-related diseases.

Beyond its anti-inflammatory effects, turmeric is also being studied for its potential to combat neurodegenerative conditions like Alzheimer's, as well as heart disease, arthritis, and even cancer.

While more research is needed to confirm these effects, early findings suggest that turmeric may have widespread health applications in the future.

I have also before written about turmeric and its health benefits, so if you are further interested in that, you can find more information about turmerics health benefits here.


PARSLEY

Parsley is an herb that originates from the Mediterranean region and is exceptionally high in vitamins A, K, and C.

Some evidence suggests that regularly incorporating raw parsley into your diet can have positive effects on blood sugar regulation. Additionally, parsley’s high carotenoid and vitamin C antioxidant content may benefit heart health by reducing several risk factors for heart disease, such as lowering chronic inflammation and decreasing levels of LDL cholesterol. By helping reduce blood pressure, parsley can also improve kidney function, as shown in a rat study where treated rats exhibited lower excretion of calcium and proteins and an increase in urinary pH.

The high vitamin K content, along with its richness in potassium and magnesium, may also make parsley beneficial for promoting good bone health.



CORIANDER

Coriander, a herb that visually resembles parsley but tastes completely different, has been used for centuries in various countries around the world for culinary purposes.

Coriander seeds, along with its extracts and oils, contain the key compound linalool, which has been shown to effectively lower blood sugar, possibly by enhancing enzyme activity involved in removing sugar from the bloodstream.

Additionally, coriander and its extracts are rich in antioxidants, which not only help reduce inflammation in the body but also have anticancer, immune-boosting, and neuroprotective effects.

Coriander also benefits heart health by lowering high blood pressure and reducing LDL cholesterol, both of which are primary risk factors for heart disease. Because of its potent flavor, coriander encourages people to use less salt in cooking, further promoting heart health.

Beyond blood sugar management and heart-boosting properties, coriander may also support brain health by potentially protecting against neurodegenerative diseases like Parkinson's and Alzheimer's.

Lastly, for individuals with IBS or other digestive discomforts, coriander seeds can promote healthier digestion, reducing abdominal pain, bloating, and overall post-meal discomfort.



PEPPERMINT

Peppermint is a popular herb that is actually a hybrid of water mint and spearmint, containing the active compound menthol. The essential oils in peppermint, which give it its distinctive smell, have been shown to ease an upset stomach and reduce digestive bloating by relaxing various muscles in the digestive tract. This can be particularly helpful for individuals suffering from IBS.

Peppermint’s sharp, menthol-based scent is also effective in alleviating nausea and has been shown to help relieve headaches. Aromatherapy using peppermint can promote clearer thinking and uplift your mood.

If you’re sick and experiencing nasal congestion, peppermint’s antimicrobial properties can help fight off the common cold and clear away mucus buildup in the sinuses, making it easier to breathe. Additionally, peppermint acts as a bronchodilator, widening the air passages in the lungs and improving airflow.

Lastly, peppermint has potential antibacterial effects. Peppermint oil, in particular, has been found to be effective in preventing the growth of bacteria such as E. coli, Listeria, Salmonella, and Staphylococcus aureus, helping protect against various infections.



SAGE

Sage is a herb belonging to the same family as oregano, rosemary, basil, and thyme, and it has been used worldwide for both culinary and medicinal purposes.

Sage is rich in antioxidants, containing various plant polyphenols such as caffeic acid, chlorogenic acid, rosmarinic acid, and ellagic acid. These antioxidants have potent anti-inflammatory properties, may help prevent the progression of cancer, and offer neuroprotective benefits.

A small-scale study found that drinking 300 ml of sage tea twice per day significantly increased blood levels of antioxidants and reduced LDL cholesterol levels.

Sage also has considerable antibacterial properties, making it useful for maintaining oral hygiene and protecting against microbes that promote dental plaque.

Research has also explored the link between sage consumption and Alzheimer's disease. One cause of Alzheimer’s is a decrease in acetylcholine levels, and sage has been shown to inhibit the breakdown of this neurotransmitter.



GINGER

Ginger root, which grows underground, is a popular spice widely used throughout Asia and has a long history in traditional medicine.

Ginger has been found to be highly effective in alleviating various forms of nausea, including morning sickness during pregnancy, chemotherapy-induced nausea, and motion sickness.

Additionally, this spicy root possesses strong antioxidant and anti-inflammatory properties and has been shown to help manage pain, with effects comparable to ibuprofen.

Lastly, due to its potent antioxidant profile, ginger has demonstrated anticancer effects, such as slowing down the growth of cancer cells, promoting their cell death, and interfering with activator proteins involved in signaling pathways related to cancer.

You can find a previous article of mine on ginger here.


ROSEMARRY

This popular herb contains the active ingredient rosmarinic acid, which gives rosemary its potent anti-inflammatory effects and its ability to combat oxidative stress in the body. By reducing inflammation, rosemary helps protect against the development of many chronic diseases.

Research suggests that rosemary may improve mental health, with studies proposing its potential benefits in managing depression, reducing stress, enhancing concentration, and boosting mood.

Regular consumption of rosemary supplements has also been linked to improved memory and learning ability, although further research is needed to confirm these effects.

Another active compound in rosemary, carnosic acid, has shown promising benefits for brain health. It may help prevent the onset of Alzheimer’s disease and be effective in the prevention of epilepsy and seizures. However, these effects have so far only been demonstrated in animal studies.


CARDAMMOM

Cardamom, a spice derived from the seeds of plants in the ginger family, offers numerous health benefits thanks to its rich antioxidant and anti-inflammatory properties. It supports digestive health by alleviating symptoms like bloating, gas, and indigestion, and may also help prevent ulcers by protecting the stomach lining.

Cardamom is also beneficial for heart health, with studies suggesting it may lower blood pressure and improve circulation. Its antioxidant compounds help reduce oxidative stress, which can support overall metabolic health and boost immunity.

Additionally, cardamom’s antimicrobial properties may aid in fighting infections and improving oral health by reducing bad breath and preventing cavities. Some research also suggests that it may help regulate blood sugar levels, making it a valuable addition for those with metabolic concerns. Incorporating cardamom into your diet not only provides a range of health benefits but also adds a unique and aromatic flavor to foods and beverages

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Seasonal Fall Superfoods To Fuel You Through The Cold Season

October has arrived, and with it, the crisp air of autumn! While summer has bid its farewell, October brings its own charm — trees ablaze with vibrant colors, cozy evenings spent indoors, and the faint scent of winter on the horizon.

As comforting and nostalgic as October can be, it's also a time when many of us catch colds or come down with seasonal flu. With that in mind, today’s blog post will focus on how we can use the seasonal bounty of fall foods to boost our immune health and overall well-being.

Hope you enjoy :)

My intention: Present you a couple of fall based superfoods which pack impressive nutritional profiles to keep your health and immunity in check this autumn season.

FALL SUPER FOODS

Pumpkin

  • Pumpkin is a well-known fall food staple. This squash vegetable contains an impressive amount of vitamin A alongside a rich antioxidant profile, making it ideal for reducing the risk of various chronic diseases, such as cancer and eye conditions exacerbated by oxidative stress from a diet lacking in antioxidants. I have previously written on the topic of antioxidants and oxidative stress, and you can read more about it here.

  • Due to its high vitamin A content, as well as relatively high levels of vitamin E, iron, and folate, pumpkin has been shown to positively impact the immune system. In addition to immune health, vitamin A plays a crucial role in promoting good eye health. Pumpkin is also rich in lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts.


Sweet Potatoes

  • Sweet potatoes now come in a variety of forms, sizes, and colors. They are not limited to just orange but can also be white or purple.

  • All sweet potato varieties are rich in a multitude of nutrients, namely vitamin A, vitamin C, manganese, copper, antioxidants, vitamin B6, and, importantly, fiber.

  • Due to their high fiber content, sweet potatoes positively affect gut health by feeding beneficial gut bacteria, which produce short-chain fatty acids. These acids reduce the risk of inflammatory diseases such as type 2 diabetes, obesity, and heart disease. Additionally, fiber is essential for maintaining regular bowel movements, contributing to a healthy lifestyle.

  • Some research has focused on purple sweet potatoes, which are high in a specific antioxidant known as anthocyanins. These have been shown to slow the growth of certain types of cancer cells in vitro.

  • Similar to pumpkins, orange sweet potatoes, which are rich in vitamin A, have been shown to positively influence immune health and promote good eye health.

Beetroot

  • Beets have been cultivated and used in cuisine for a long time. As a root vegetable, they boast an impressive nutrient profile, being high in vitamin B6, manganese, potassium, iron, vitamin C, and fiber.

  • Additionally, beets are naturally high in nitrate compounds, which effectively regulate blood pressure. Our bodies convert nitrates into nitric oxide, a chemical messenger that signals the cells in our arteries to relax and widen, thereby lowering blood pressure.

  • Due to their nitrate content, beets have also been suggested to enhance physical performance during high-intensity endurance exercise by reducing the oxygen demands of mitochondria, which produce ATP, the primary energy currency of our cells.

Cinnamon

  • I have previously written a comprehensive article on the health benefits of cinnamon, which you can find here. In brief, cinnamon is incredibly high in antioxidants, such as polyphenols, which protect our cells from oxidative damage and reduce inflammation.

  • Some studies have shown that regular consumption of cinnamon can have positive effects on heart health by lowering levels of triglycerides, total cholesterol, and blood sugar, thereby reducing the risk of heart disease.

  • Cinnamon has also been linked to improved blood sugar control by potentially enhancing insulin sensitivity, which helps combat diabetes caused by insulin resistance. It may also reduce the amount of glucose entering the bloodstream after meals by interfering with digestive enzymes that slow the breakdown of carbohydrates. Several studies suggest that cinnamon can lower fasting blood sugar levels.


Cranberries

  • Cranberries, a berry closely related to blueberries, bilberries, and lingonberries, are most commonly consumed as cranberry juice or dried cranberries due to their tart taste.

  • Cranberries are especially rich in A-type proanthocyanidins, compounds that play a protective role against urinary tract infections (UTIs).

  • This same compound has also been linked to protection against stomach cancer and ulcers, which are most commonly caused by the bacterium Helicobacter pylori. A-type proanthocyanidins can prevent these bacteria from attaching to the lining of the stomach.

Brussels Sprouts

  • Brussels sprouts belong to the Brassicaceae vegetable family, closely related to kale, cauliflower, and mustard greens.

  • These sprouts are very high in vitamin K, vitamin C, folate, plant fibers, and antioxidants.

  • Vitamin K is vital for proper blood clotting, while fiber benefits the gut microbiome by maintaining regular bowel movements and stabilizing blood sugar levels.

  • With their impressive antioxidant and vitamin C content, Brussels sprouts also help reduce inflammation-related diseases and assist the body in absorbing non-heme iron (plant-based iron sources).

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Clean Eating: The Good & Bad Side

Clean eating has once just been a nutrition related buzzword, but is now recognized as a social media fueled lifestyle. It is a hot topic of discussion among the conversation in the wellness world, however there is also a large lack of proper evidence and regulations when it comes to the term, which is what makes it potentially dangerous since it can be miss-used easily.

In this article I wanted to take a look first into what makes up a “clean eating” diet, what are the upsides of this kind of eating as well as what are some negative and potentially dangerous aspects of clean eating which have to be considered

I hope that with this article I can shed some light and help your understanding on this topic and use it to expand your awareness and knowledge on this topic

Enjoy 😊

WHAT IS CLEAN EATING?

With how prevalent the term “clean eating” has become, one would think that it carries a formally governmentally regulated definition; however, that is not the case.

Because of a lack of this formal definition, “clean eating” means slightly different things to different individuals, which is why it is also easy for it to get mixed up with other diet-related terms where this misinformation can rapidly spread through consumers.

In general, a diet that follows a “clean eating” pattern should follow the following principles:

  • Eating foods which are as close to their natural state as possible

  • Opting for organic foods when possible

  • Choosing foods which are minimally processed, termed as “natural” and which do not contain minimal chemical additives and preservatives (choosing foods which have as short of an ingredients list as possible)

Ideally, this kind of eating encourages eating whole fruits, vegetables, lean proteins, whole grains, and healthy fats while at the same time limiting consumption of highly processed snacks, foods, and drinks.

Additionally, to many people, clean eating is associated with terms such as plant-based, grass-fed, sugar-free, or gluten-free.

A study published in 2020 took a look into how US adolescents and young adults viewed the term “clean eating,” where the findings showed overall that this demographic has a high level of awareness of the use of this term and also have an overall positive attitude towards this way of eating. Specifically, it showed that:

  • 55% of the 1266 respondents said that they have previously heard of the term “clean eating,” which most commonly done via social media and their peers.

  • 71% of respondents noted that they view “clean eating” as a healthy approach to eating, while 6% of responses said it was “unhealthy,” and 18% claimed it had both positive and negative aspects.

  • 40% of the participants said that they related “clean eating” with “non-processed” or “whole foods,” and 13% linked it with “non-GMO” products and “organic” farming.

  • A considerable percentage (41%) expressed that they would probably try this eating approach themselves, where this attitude was higher among female respondents than male.

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WHAT’S GOOD ABOUT IT?

In theory, the principle of “clean eating” sounds good and healthy, since we are all generally told to eat a diet which is high in predominantly whole foods that are rich in high-quality nutrients, while reducing our energy intake from highly processed and industrialized foods which have a high content of refined sugars, salt, and harmful fats.

This kind of approach can, in the main part, lead us to living an overall healthy lifestyle while promoting various aspects of our health and helping with weight management.

There is a current lack of research that focuses on the specific relationship between “clean eating” and the impact it has on our health; however, there are many studies which endorse the view that consumption of plenty of whole foods like vegetables, fruits, legumes, lean meats, and high-quality fat sources can promote general health and well-being while preventing many chronic diseases.

AND THE BAD SIDE?

So far, “clean eating” sounds like a rather good and healthful approach to our eating, but are there any downsides associated with it?

The main issue lies in the idea that as soon as you start using or following the term “clean,” it implies that some foods are “clean” while others are “dirty,” which creates this sharp dichotomy between good and bad foods.

Viewing what you eat as bad and good can cause many people to become preoccupied with what they are eating, to the point where it becomes very time-consuming and damaging to their mental health and later on, even to their physical health.

People who promote strict “clean eating” often advise to avoid and cut out all instances and sources of any sort of added sugars, high salt foods, foods that are high in processed fats and snacks, and ingredients that may contain many additives. While it is true that these things are generally not beneficial for our health, it is also most of the time not necessary to take it to the extreme where we forcefully limit ourselves from consuming foods of this kind. Some clean eating approaches go a step further and eliminate certain food groups altogether which can be seen as a very harsh and restrictive way of eating for most people, which not only gets in the way of enjoying the food you eat, but it can also worsen your mental health and make it harder to enjoy food outside, especially in social settings.

Furthermore, this kind of mindset can also trigger feelings of guilt whenever we think of wanting to eat a food which is considered as “bad” or “dirty,” since we all get cravings and at the end of the day, it is important to nurture our food cravings, albeit in moderation.

To top it all off, many celebrity bloggers and fitness influencers promote patterns of eating like this, which not only influence people's diet choices to a high degree, but often these people lack the much-needed credentials or proper scientific knowledge to back up the information they are promoting.

Overall, following too much of a restrictive “clean eating” approach does not just have the ability to seriously worsen our relationship with food and our enjoyment of it, but also can severely impact our mental well-being in the long term since we fall into a state of obsessiveness and needing to have perfect control of the foods we eat.

Symptoms of this kind are often recognized under the eating disorder Orthorexia nervosa which is a condition in which the individual is severely preoccupied with eating only strictly “healthy” foods in order to achieve a sense of nutritional “purity” which can lead to various forms of anxiety and distress for the individual.

Although this condition is still only now being recognized properly in the medical field, I believe it is something that is becoming ever more common in our society, where the issue is that it is often hard to identify, since on the surface, we perceive the individual to be healthy since they are only eating healthy foods. But true mental and physical well-being is so much more than how it looks on the surface.

FINAL NOTE

To conclude, clean eating is a health and wellness concept that encourages the consumption of minimally processed fruits, vegetables, whole grains, healthy proteins, and fats.

While all of this may sound great, a large issue behind this pattern of eating is that it lacks regulation, which leads to varying interpretations among individuals and the food industry.

Additionally, extreme adherence to clean eating is associated with the risk of disordered eating patterns like orthorexia nervosa which can have detrimental effects on the individual and their relationship to food.

Although enjoying healthful foods is not harmful, an obsession with clean eating can ironically be seriously damaging. It is crucial to find a balance between incorporating nutrient-dense whole foods into our diet but also realizing that if we indulge in something less healthy every once in a while, that is perfectly fine and healthy too.

Moderation is key, and remember to also enjoy your food and your life.

KEY IDEAS

In todays blog post we have discussed the popular idea of “clean eating” which arose from many internet based food blogs and nutrition influencers, where we look into what it is, what are the benefits associated with it as well as the potential down sides.

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The Power Behind Adaptogens

Adaptogens, far from being a recent discovery, have been integral to diverse civilizations throughout history, with roots embedded in traditional practices like Chinese medicine that span centuries. Remarkably, these natural remedies are experiencing a resurgence in popularity today.

In this exploration, we will delve into the following aspects:

  1. Understanding Adaptogens: Discover the essence of adaptogens, unraveling their historical significance and how they have transcended time and cultures.

  2. Mechanism of Action: Explore the intricate workings of adaptogens, shedding light on the physiological processes that make them unique and beneficial.

  3. Associated Effects: Investigate the purported effects of adaptogens, providing insights into their potential contributions to well-being and resilience.

  4. Common Adaptogens: Identify and familiarize yourself with some prevalent adaptogens, drawing from a diverse array of sources and traditions.

  5. Guidance on Use: Conclude with practical advice on the judicious use of adaptogens, offering considerations for seamlessly integrating them into your lifestyle.

This article aims to empower you with newfound knowledge, enabling you to apply it practically and enhance your overall well-being.

Ginseng

WHAT ARE ADAPTOGENS?

Adaptogens are defined as being natural or synthetic active compounds which mainly help our body and mind in adapting to stress. After stressful times, these compounds are claimed to provide a sense of homeostasis or rebalancing after a stressful encounter, helping to reset our body's stress levels.

I have previously written about the dangers associated with chronically high stress levels, and you can read about them here.

Natural types of adaptogens, as described below, are sourced from a variety of plants, while synthetic adaptogens are chemically produced. Both types usually come in the form of a supplement such as tablets or powders.

Apart from helping your body adapt to stress, adaptogens are also useful for promoting post-exercise recovery, rebalancing of hormones, and aiding in immune function. We will be discussing all of these further on.

Overall, adaptogens have to meet three different types of criteria in order to be considered as an adaptogen:

  • They have to be specific and help the body overcome different adverse conditions, whether that be physical or environmental stress.

  • They have to positively contribute to the physical impacts of stress.

  • They must not harm or interfere with the usual workings of the body.

Cordyceps

HOW DO THEY WORK?

In order to understand how adaptogens work, you have to understand our body's natural stress response.

Whenever we go through a physical or mental stressor, our body goes through a process known as General Adaptation Syndrome (GAS).

GAS is made up of three different stages: Alarm, Resistance, and Exhaustion.

Alarm stage:

  • Here, your body receives the initial stressful stimulus, which is also known as initiating your fight or flight response.

  • This stage is paired with the activation of the autonomic nervous system and the release of a variety of different hormones such as adrenaline and noradrenaline from your adrenal glands.

  • These hormones cause the usual sensations associated with stress, such as an elevated pulse, breathing rate, and blood pressure.

Resistance stage:

  • In the resistance stage, your body tries to repair or ease that initial stress response and allow your body to calm down again.

  • If the stressful situation is no longer present and you can overcome it, then your body will work towards lowering your pulse, breathing rate, and blood pressure.

  • However, if the stressful situation persists or if you do not resolve the stress, then your body will not get the signal to calm down and will continue functioning in a stressful state with a high production of stress-related hormones.

Exhaustion:

  • This stage occurs when we live in a constant state of elevated stress, which is not only a genuinely harmful state for our body to live in but also comes with draining you of your physical, emotional, or mental resources to the point where your body is no longer able to cope with stress.

  • Some common signs of exhaustion include feeling fatigued and a sense of burnout; however, I have written more about the associated effects of chronic stress here.

Now, how do adaptogens help here?

  • Adaptogens are believed to help extend your body's resistance phase by providing a stimulating effect that holds off exhaustion. This means that instead of crashing or being overwhelmed by a stressful event, you are able to hold off that exhaustion for longer and find a sense of balance to carry on.

  • By adapting to the stressful situation at hand, it allows you to better handle it and perform better while being under stress, which works to improve your overall health and well-being.

Reishi

COMMON ADAPTOGENS

Below, you can read about some common adaptogens you can find nowadays and their associated health effects:

  • American ginseng (Panax ginseng): Has been shown to boost memory, reaction time, promote a state of calmness, and boost the immune system. Ginseng is also used for fighting fatigue.

  • Ashwagandha: May help in reducing stress and general anxiety, as well as decreasing chances of developing depression.

  • Reishi: This is a type of mushroom which has been shown to boost the body's immune function and is commonly studied for its effectiveness in treating cancerous tumors.

  • Cordyceps militaris: Has been shown to boost stamina, as well as having potent anti-cancerous and anti-inflammatory effects.

  • Goji berries: These berries have been shown to boost energy levels, enhance physical and mental performance while promoting deeper sleep and a greater sense of well-being.

  • Rhodiola rosea: Helps to delay mental or physical fatigue as well as depression.

  • Schisandra berry: This may help to boost endurance, mental performance, and working capacity. It was also shown to improve concentration and body coordination.

  • Tulsi (holy basil): Promotes a focused state and postpones mental fatigue while also improving memory and thinking concentration.

Schisandra berries

SAFETY AND PRECAUTIONS

Adaptogens are able to elicit quite powerful and noticeable effects on the body and mind.

It is best to always consult with a doctor or naturopathic physician who can advise you on which adaptogens are most suitable for you, what dosage to administer, and what are some relevant side effects that are associated.

It is also worth noting that certain adaptogens may negatively interact with any other medications you may be taking, so they may not be suitable for everyone.

Additional precaution is needed if you are pregnant or breastfeeding, as some adaptogenic supplements may not be suitable for a developing fetus.

Overall, always consult with a professional before taking any substance that has the ability to impact your body's functioning.

KEY IDEAS

In today's blog post we have looked into what adaptogens are, how they carry out their relevant effects and what are some common adaptogens that you can get your hands on today.

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Strengthening Your Immune System For This Winter Season

The winter season is a time when many of us catch a cough or a cold, which makes it that much more important that we make sure to support our immune system in the best way during these times, ensuring that it will properly function.

It is important to realize that our immune system is a complex system in itself, where today's scientists are still looking into the ways of how your lifestyle impacts immunity levels. Although the link is not yet completely understood and is not easy to discern, there definitely is a link between the two, since your immune system's optimal functioning depends on plenty of different factors and health practices, some of which you can control and undoubtedly have a positive role in supporting your immune function.

WHAT CAUSES YOUR IMMUNITY TO DECLINE?


Overall, there are many different reasons for why our immunity can decline. Some of these include:

  • Old age: As we age, it is natural for our immune response capability to become reduced, which in turn contributes to more infections and more cancer. This is proven since the average life expectancy in developed countries has greatly increased, so has the incidence of age-related conditions.

  • High-stress levels: Being stressed can compromise the immune system, making the body more susceptible to illness due to the release of stress hormones that can suppress immune function.

  • Unhealthy and highly processed diets: Consuming a highly processed diet can weaken the immune system and compromise overall health, increasing susceptibility to illness by depriving the body of essential nutrients and promoting inflammation.

  • Sedentary lifestyle: A sedentary lifestyle can weaken the immune system and contribute to poor health by reducing physical activity, impairing circulation, and promoting conditions that increase susceptibility to illness.

  • Smoking: Smoking damages the respiratory system, weakens the immune response, and increases inflammation, making individuals more susceptible to illness by compromising the body's ability to defend against infections and diseases.

  • Excessive alcohol consumption: Excessive alcohol consumption can weaken the immune system, disrupt the balance of gut bacteria, and impair organ function, making individuals more susceptible to illness by compromising their body's defense mechanisms and overall health.

  • Poor sleep quality: Poor sleep quality disrupts the body's immune function and increases inflammation, making individuals more susceptible to illness by compromising the body's ability to effectively respond to and fight off infections and diseases.

However, why do so many more of us get sick during winter?

Well, it has to primarily do with two reasons:

  • The first reason is that with cold weather, people tend to spend more time inside in enclosed spaces, which increases the chance of infection and the transmission of viruses between people.

  • Secondly, winter temperatures are not only colder but also the air is less humid, which enables the viruses that can make us sick to stay alive for longer and, in this way, remain longer in the air during which they can infect us and we become sick.

INCREASING IMMUNITY IN THE RIGHT SENSE


Nowadays, in stores and specifically in health food supplement-type shops, you can come across many different types of products and supplements that claim to boost or support immunity. While this may sound almost like magic, the concept of boosting your immunity is actually quite scientifically conflicting. For example, if we aim to increase the number of immune-related cells in our body, that will not necessarily be a good thing, as too much of anything can lead to adverse effects.

An additional perspective that challenges this belief is that our immune system is, in reality, a system composed of many different types of cells, all of which work in different ways and interact with different chemicals or other cells. Therefore, if we aim to “boost immunity,” which immune cells are we even aiming to target and boost, and how would we selectively target them in the first place? This is a very complex topic and one that we are still looking for the answer to.

Overall, our body is constantly producing white blood cells, also known as lymphocytes; however, no one fully knows or understands how many immune cells and what mix of immune cells we need to function optimally.

WHAT ABOUT MULTI VITAMINS AND OTHER SUPPLEMENTS?

The supplement industry was estimated to amount to a staggering 164 billion US dollars in 2022 and is only projected to further grow in upcoming years at fast rates.

Because of this, there are now many different types of supplements and multivitamins that are available; however, the science behind using multivitamins is not fully united and convincing either.

So far, the scientific field has failed to establish any great positive effect between multivitamin use and a boost in immunity or other health markers, where in a lot of studies there was neither a positive nor a negative effect.

It is generally advised against taking any sort of megadose of any particular vitamin at once, since more of a vitamin does not mean you will be healthier but can actually cause your body genuine harm.

My approach is to always source all of your micronutrients from whole food sources which are naturally rich in vitamins and minerals and also contain them in the most optimal proportions for your body to make use of. However, if you personally find that, for example, supplementing with vitamin D in the winter or Vitamin C has a positive effect on your immune system, then that's great, but don’t go out of your way to overdo it with anything.

10 WAYS TO MAINTAIN STRONG IMMUNITY

Eating A Balanced And Nutritious Diet

  • Our immune system works best when we supply it with a predominantly whole foods diet, which is unprocessed and full of different colors. This includes a variety of different proteins, colorful fruits and vegetables, starches, grains, nuts, seeds, and oils.

  • By eating a variety of whole foods, we not only make sure that all of our nutritional needs are met in terms of macro and micronutrients, but also that we are getting a good supply of antioxidants to fight free radicals and cell-related aging and diseases. If you are further interested in the topic of antioxidants and how they work, you can read about it here.

  • An additional benefit of eating a varied predominantly whole foods diet is that it positively impacts your gut microbiome by supplying the bacteria in your gut with a variety of fibers which the bacteria feed on and produce beneficial byproducts that can positively impact our immune system. Additionally, you can read more about how your gut microbiome impacts your health here.

  • Below are some additional food-related suggestions which further support your immune function:

    • Increasing your consumption of healthy fats such as those found in olive oil, fatty fish, nuts, seeds.

    • Eating plenty of fermented foods like yogurt, sauerkraut, kimchi, or kefir or taking a probiotic supplement.

    • Limiting your consumption of added sugars such as those found in highly processed sugary snacks, sweet fried foods, or highly processed syrups and artificial sweeteners.

Staying Physically Active

  • Staying physically active and moving your body is not only beneficial for your muscular and skeletal system as well as your mental health but is also highly involved in proper immune function.

  • Regular movement raises energy levels, improves sleep quality, as well as being able to reduce stress and anxiety, all of which are effects that further positively contribute to good immunity.

  • Additionally, regular movement also helps to reduce levels of inflammation in your body which further allows your body's immune cells to function and be regulated regularly.

  • I have written about the various benefits of regular exercise here.

Drinking Enough Water

  • Drinking water or staying hydrated does not directly protect you from germs and viruses, however, preventing dehydration is a big part of staying healthy overall.

  • By being dehydrated, your body is generally less equipped to protect itself against different viruses, as dehydration hinders your physical performance, causes headaches, and hinders heart and kidney function.

  • Aim to mainly hydrate by drinking water instead of opting for sugary fruit juices or sodas as a way of intaking liquids. Additionally, drinking too much water can also be harmful, so as a rule of thumb, drink when you are thirsty and stop when you are no longer thirsty.

Keeping Consistent With Vaccinations

  • If we avoid getting vaccinations, it can take our immune system anywhere up to 2 weeks to recognize the pathogen at play and launch an appropriate attack for the virus. Whether we are a young healthy individual or an older person who has a weaker immune response, at the end of those 2 weeks is when it can result in you getting infected or staying healthy depending on how your immune system deals with the pathogen. In the case that you get sick, your immune system will then properly kick into action and try to remove the effects of the pathogen.

  • By getting vaccinated, we can shorten that 2-week waiting period by allowing our immune system to engage with a small piece of that virus or bacteria that can otherwise cause us to be sick, and in this way encourage our body to develop the appropriate antibodies in a more controllable way as opposed to our immune system having to handle a full virus for the first time all in one go.

Maintaining A Healthy Weight

  • Being overweight or obese can also significantly impair your body's natural immune response, where people who are obese are less responsive to vaccines for a variety of diseases such as influenza virus, hepatitis, and tetanus.

Getting Adequate Sleep

  • Sleep is a crucial time for when our body takes the time to properly repair and also synthesize new white blood cells as well as attend to any sites of inflammation.

  • Adults should generally aim to get at least 7 hours of good-quality sleep per night, with teenagers needing 8-10 and younger children even more.

  • If you are having issues with sleeping, I have previously written about how to improve your sleep quality here.

Minimizing Stress Where Possible

  • You might not realize it, but there is a crucial link between stress, anxiety, and your body's immune system. Your immune function is greatly impaired when you live in a constant state of chronic stress, since long-term stress promotes keeping your immune system permanently activated that can directly cause inflammation within our body and also an imbalance of immune cell function.

  • I have written about some of the ways for how to better handle stress here but overall some suggestions for how to better handle stress in your life include meditating, exercising, socializing, journaling, spending time in nature, or consulting with a therapist if needed.

Quit Smoking

  • There are many issues that are concerned with smoking cigarettes; however, it is undeniably true that smoking makes your body less successful and effective at fighting off any type of disease.

  • The chemicals which are found in cigarette smoke like carbon monoxide, nicotine, nitrogen oxides, and cadmium have been shown to negatively interfere with the growth and function of immune cells such as T cells, B cells, and cytokines.

  • Additionally, smoking also worsens viral and bacterial infections, especially those located within the lungs like pneumonia, flu, or tuberculosis, as well as increases the chances of post-surgical infections and developed or rheumatoid arthritis, which is an autoimmune disease of the joints.

Prevent Excessive Alcohol Consumption

  • Just like with cigarettes, persistent and excessive alcohol consumption can weaken the immune system by lowering levels of B and T immune cells as well as overwhelming your body with detoxifying the alcohol first before trying to bother with up-keeping normal immune function.

  • This is why people who drink more face a greater chance of developing pneumonia, alcoholic liver disease as well as certain cancers, all of which combine to worsen immune function overall.

  • If you are further interested into how alcohol impacts your body, you can read about it here.

Take Care To Prevent Infections

  • Of course, it is also important to mention that we should take care of the basics too when it comes to hygiene, such as washing our hands and also washing the food we eat before we prepare it.

KEY IDEAS

Today we talked about the topic of how to take proper care of your immune system this winter where we explored why our immune system tends to decline in the winter months, discussed wether multivitamins have a genuine protective role in our health and what are some practical ways of how we can stay healthy this winter season.

REFERENCES

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Lifestyle Taya Bregant Lifestyle Taya Bregant

Building A Healthier Work-Life Balance To Prevent Burning Out

Although everyones version of work-life balance is different and personal to their own priorities and preferences, it is fundamental that we are able to find time for work as well as time for ourselves or for our family, friends and all other non work related activities.

In this blog post, we look at exactly that: What work life balance actually is, why we should care about it as well as how to bring more of it back into our lives.

I have previously written about this topic here, so if you are interested, please check it out.

I hope you enjoy this one 😊

WHAT EVEN IS WORK-LIFE BALANCE?


Work life balance is the act of maintaining some sort of equilibrium between the demands of ones professional career with the demands of our personal lives.

There is a common misconception that with work-life balance, we have to spend equal times doing our personal things and also working while that is not true. In some stages or phases of our lives, that equilibrium will not be perfectly balanced and equally shared, instead we will slightly prioritize one aspect more than the other and then perhaps in the next stage of our life, our priorities shift again and rebalance.

It is both the idea of viewing work life balance in the long run, but also seeing it through an everyday lens of how you are spending your time and trying our best to do some personal and work related things each day, to the best of our abilities.

Realize that life is not perfect, but what you can do is to simply try your best at making time for yourself, for others and for your work in whatever proportions make most sense to you in that period of your life.

WHY IS IT IMPORTANT?


Even though achieving work life balance is always a work in progress and never really a final point in time that we reach, there are some important reasons for why it should be prioritized:


Greatly impacts your mental health

  • If you find that you are experiencing a lot of stress each day but don't have enough time to unwind, that stress can become unmanageable and start seriously negatively impacting your mental health. You may start experiencing increased fatigue, poor memory, reduced ability to focus and concentrate as well as increasing your chances for depression or anxiety disorders.

  • Another potent effect of poor life balance is the increased likelihood of developing burnout which is recognized as a state of complete mental, psychical and emotional exhaustion causing you to find less enjoyment in enjoyable everyday activities and being more prone to isolation and other illnesses. A study in 2022 which examined over 15,000 employees in 15 countries shower that about a quarter of those employees showed symptoms of burnout and exhaustion, making burnout an ever increasing condition around the world.


Your physical health is at risk too

  • A poor work life balance can in the long run seriously increase your risk for various diseases such as cardiovascular disease and disorders of the musco-skeletal and psychological kind along side endocrinological issues. Some studies have also started making a link between chronically high stress levels and a higher chance of developing certain cancers and ulcers. Therefore, maintaining a healthy work life balance not only reduces your stress but also allows you to prioritize your health and wellbeing by making the time to move your body, eat healthy and properly unwind when needed.


Your job or career performance is impacted

  • Many studies have proven that excessive stress in the work place makes employees sick more frequently and leads to poorer employee productivity overall. Being stressed and over worked also diminishes your ability to focus and make good coherent decisions both in our personal and work lives.

10 TIPS FOR REGAINING WORK LIFE BALANCE


Stop And Asses Your Situation

  • Often, when we are faced with many responsibilities, tasks, and things to worry about, we get so caught up in our everyday problems and commitments that we often forget to take the time to pause, slow down, and reflect on what is actually happening and how we are feeling. We have to be honest with ourselves and look at our situation objectively to figure out how we are actually feeling, what is causing us stress or anxiety each day, and what things cause us to be dissatisfied during the day.

  • Furthermore, it is important to consider how these emotions are impacting your performance in your job, in your personal relationships, or even in your hobbies, and the relationship you have with yourself.

  • This step is ultimately about coming to terms with what is, embracing your feelings, and starting to acknowledge the issues that need to be tackled first to ensure you stay in good health. Consider what your current priorities are (where you put most of your current time and energy) as well as what things you are sacrificing and what is being lost in the process. Write it all down as it will come in useful later.


Accept That There Is No Perfect Work Life Balance

  • Usually, when we hear the concept of 'work-life balance,' we imagine this perfect scenario where you spend half of your day working, and the other half is spent with your family, the people you love, and working on yourself. While this may be true sometimes, it is faulty to assume that it's like this every day. Additionally, when we place this pressure on ourselves to live a perfect life every day, we start to unnecessarily compare ourselves, which causes us to feel dissatisfied and disappointed by ourselves, which does us no good.

  • Instead, it is better to focus on a realistic schedule instead of a perfect one, since there will inevitably be things that will come up unexpectedly, and we have to learn to be flexible and agile in these scenarios, both with our time and energy.

  • When it comes to a realistic schedule, our priorities may shift slightly from day to day or week to week. For example, on some days, you may focus more on work and your career, while on other days, you may focus more on enjoying life with the people closest to you. Overall, the point is that this sense of balance is achieved over time and is not defined by living perfectly every day, since that is impossible to begin with in the first place.


Set And Follow Your Priorities

  • When you think about it, our priorities dictate how we spend each hour of our everyday, whether we realize it or not. How you choose to spend your time in each moment is simply a reflection of your current priorities, which may be internal, such as you deciding that you want to go on a walk today, or they might be external, such as someone else telling you what you have to do.

  • Poor work-life balance and especially burnout are usually a result of poor prioritization, where we tend to prioritize work and productive output much more than the time for resting, socializing, or taking care of our health. This can result in some serious issues down the line, as discussed above. To improve this, we have to reflect on how we are currently prioritizing our time and how we would like to change and realign our priorities.

  • To help with this, consider what makes a day great for you, in terms of what has to happen for you to finish the day thinking, 'Wow, today was great.' List a couple of such personal and work-related activities and then see how you could fit them into your current daily lifestyle. This will ensure that your priorities are much more balanced, instead of being so work-focused and heavy.


Recognizing And Creating Healthy Boundaries

  • Creating healthy boundaries is a crucial step in promoting a better work-life balance. It involves setting clear limits on how much time and energy you dedicate to work and personal life. By defining when your workday begins and ends, you can ensure that your personal time remains sacred, free from work-related intrusions.

  • Communicating these boundaries with colleagues and superiors is essential, as it fosters understanding and respect for your personal life. Embracing technology wisely, such as using separate devices or applications for work and personal matters, can help reinforce these boundaries. Healthy boundaries empower you to recharge, reduce stress, and maintain a healthier equilibrium between your professional and personal life, ultimately enhancing your overall well-being and productivity


Taking Time To Unplug

  • Unplugging is paramount for achieving a healthy work-life balance in our increasingly digital and connected world. The constant stream of work-related emails, notifications, and responsibilities can encroach on our personal time, leading to burnout and stress. By disconnecting from work, whether it's at the end of the day or during vacations, we allow ourselves to recharge and focus on our personal lives, relationships, and well-being.

  • Unplugging not only reduces the risk of burnout but also fosters mental and emotional rejuvenation, enabling us to return to work with increased productivity and creativity. It reinforces the boundary between work and personal life, helping us strike a more harmonious balance between the two, ultimately leading to a happier and healthier existence.


Taking Time Off When Needed

  • When you notice yourself feeling exhausted, lacking in creative ideas, or experiencing a general sense of decreasing productivity, it may be well worth taking a break or, when possible, going on vacation for a couple of days or a week.

  • Although sometimes it may feel unproductive to take time off and rest, with many of us feeling guilty for even thinking about it, it is crucial to do so; otherwise, we can become seriously burnt out and further hinder our health.

  • Many studies confirm that the benefits associated with taking time off far outweigh the downsides of not doing it. With proper planning and coordination, you can take a break without feeling guilty and return to your workplace without encountering disarray or an overwhelming backlog of work.


Make Time For Yourself And Those Who You Love

  • Even though your career and job are important aspects of your life, they shouldn't be your entire life. Studies show that genuine and frequent social interaction is a key predictor of happiness and overall health in humans. That's why you should make time each day and each week to spend time with the people you love, such as family, significant others, friends, or colleagues. Find ways to support more social activities in your weekly routine, such as scheduling future meetups and dates on a calendar or simply calling or texting your friends more often.

  • Time spent with yourself is just as important as time spent with other people, as it allows you to recharge, explore new hobbies, learn about new fields of interest, and work on self-improvement. Both aspects are needed to find happiness.

  • The aim is to do your best when it comes to prioritizing both yourself and all the other important individuals in your life, as meaningful and trusting relationships are truly important for our overall happiness and satisfaction in life.


Having An Occupation Which Truly Excites You

  • If you dislike what you do every day, obviously, you will not be showing up to work happy and energized. In the long run, this can lead to a severe decline in productivity, poor self-esteem, and even depression. This is an example where work-life balance may take a turn in the other direction, where we want to spend as much time out of our job as possible. This can lead us to overindulge in comforting activities such as overeating, leading a sedentary lifestyle, and, in general, not taking good care of ourselves.

  • When you find a career that fits you and excites you, your overall happiness and energy levels can return to normal. This can help you rebuild a weekly schedule that supports both your personal and work-related matters, ensuring a healthier work-life balance in the long run."


Listen To Your Body And Emotions

  • One of the key causes of burnout is when we start to lose touch with our own bodies and well-being, suppressing emotions or feelings, and pushing ourselves when our body and mind are clearly signaling the need for a break.

  • We need to become more aware of our body's signals, which tell us when to take a break or perhaps to focus and put our heads down. Overdoing it in either direction is not beneficial.

  • Your body is constantly providing you with feedback about your current physical and mental well-being. However, if you keep ignoring it and pushing it aside, your health will inevitably take a downturn. Therefore, take a couple of minutes each day to truly slow down, perhaps as the first thing in the morning or the last thing at night. Consider how you truly feel, whether you experience any discomfort or pain, and what your body truly needs in that moment. These needs will vary from week to week and may include things like the need for proper sleep and recharging, the need to break out of a boring routine and try something new, or the need to spend less time alone and socialize more


Implement suitable changes

  • Once you have gone through the above steps and figured out how you feel and what is causing you to feel this way, it is time to consider which suitable changes you can make to support these new changes that you want to make in your life.

  • When it comes to changes in your private life, you might want to get better at imposing boundaries on when you choose to work and when you choose not to work, or turning down excessive demands from work when you already have plenty going on. In terms of public changes that you can make, you can establish better communication between you and your boss regarding your current capabilities in terms of time and energy. You can suggest to your boss that perhaps a couple of days per week of working from home would work better for you (if that is an option), or maybe discuss the addition of a couple more days of vacation each year.

CONCLUDING THOUGHTS

Overall, it is important to realize that everyone has challenges with finding a work-life balance that works for them. Striving for this balance is something that all of us have to work through every day in order to establish a work-life balance in the long term. The point is not to strive for some perfect idea of work-life balance that is unrealistic and unattainable. Instead, we should try our best each day to prioritize what is truly important to us and what truly makes life worth living in the end.

🧠 KEY IDEAS

In todays blog post we discussed the idea of work life balance, in terms of what it is, what are the issues of a poor work life balance as well as 10 practical tips on how to realign your priorities and restore that balance.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

Nootropics - The New Smart Drugs For Boosting Cognition

Substances known as “nootropics” have for some time been emerging in popularity among the nutrition world, so I wanted to see what the buzz was all about. Scientists are claiming that these substances have the ability to enhance our mental cognition, memory retention as well as create deeper focus and flow. Nowadays you can find a variety of these nootropics, either prescription or simply from food sources, so I wanted to look fore mostly into our current understanding of how these substances work, how they impact our mental abilities as well as what are currently the best nootropics you can get your hands on if you are interested in trying them.

New things are consistently being discovered so it is important to be careful of their potential side effects or any precautions you should be aware about as with any other medication or supplement.

If you are interested to learn more about nootropics, read onwards

WHAT ARE NOOTROPICS?

First of all, let’s clarify what these substances actually are.

In the past, nootropics referred to chemicals which had to adhere to very specific criteria but nowadays nootropics are defined as any natural or synthetic substance that can have a positive or enhancing effect on out mental abilities. In this way, these “smart drugs” have a stimulating effect on our brain and have also been shown to counteract the symptoms of a variety of medical conditions such as ADHD, narcolepsy or Alzheimers disease.

HOW DO THEY WORK?

There is a large variety of nootropics out there, and because they are all biochemically different from each other, they also have different mechanisms of working in our body so it is hard to generalize about how nootropics bring about these brain enhancing abilities.

One study for example proposed that most nootropics act as vasodilators, meaning that they relax our blood vessels, causing more blood flow for delivering valuable oxygen and nutrients to those areas, allowing us to think clearer.

Other studies pointed that much more research is needed to establish the consensus that nootropics work for everyone and that they are also safe for everyone, however studies have confirmed that nootropics such as omega 3 fatty acids and caffeine can indeed have mentally stimulating effects helping with memory and short term focusing.

If you are new to nootropics, most dietitians would recommend to start with food based nootropics such as those from coffee and fatty fish, however making sure you are getting adequate levels of sleep, movement and proper nutrition into your day is just as critical for keeping good mental health.

If you are further interested about how to naturally enhance your brains health, I have previously written about it here

TYPES OF NOOTROPICS


Nowadays you can find a lot of different types of nootropics, which can either be synthetic or non synthetic and can be available either in prescription form or over the counter.

Below I wanted to take a look at the 3 most common types of nootropics: Prescription, Synthetic and Dietary.

Prescription Nootropics


These kinds of nootropics are medications which are designed to be able to treat certain mental or medical conditions, such as dementia or ADHD for example. Some common examples of prescription nootropics are:

  • Memantine: This medication is mostly prescribed to reduce the sytmpotms of Alzheimers disease.

  • Adderall: Adderal is a trade name and is otherwise a combination drug termed as “mixed amphetamine salts” and contains 4 different salts of amphetamine. Adderal tends to be prescribed to people who need help with managing ADHD symptoms.

  • Provigil (modafinil): This drug acts as a stimulant on our nervous system and is prescribed for treating conditions such as narcolepsy, sleep apnea and shift work sleep disorder.

  • Ritalin (methylphenidate): This too has a stimulating effect for our central nervous system and is commonly prescribed for people who have ADHD and sometimes prescribed for treating narcolepsy.


Synthetic Nootropics

A lot of synthetic nootropics belong to a group of drugs named racetams which is a class of drugs that all share a specific similar chemical structures.

Some of the most common racetams include:

  • Aniracetam

  • Piracetam

  • Oxiracetam

  • Phenylpiracetam

  • Pramiracetam

Some studies have indicated a positive association between racetams and neuroprotective effects however more studies are needed to produce more consistent evidence in order to potentially make racetams useful medications for dementia or cognitive impairments.

Dietary Nootropics

CAFFEINE

  • Without realizing it, many people already consume nootropics in the form of caffeine that is found in coffee. Caffeine is the most commonly and widely consumed substance in the world.

  • I have previously written about the effects of caffeine on our body and mind HERE. Studies on caffeine have demonstrate that a non excessive caffeine intake (not more than 4-5 cups of coffee per day) can yield the following positive benefits:

    • Increased attention.

    • Boosting mental focus.

    • Increased energy levels.

  • Of course consuming more caffeine per day than recommended, (more than 400mg per day), will likely lead to unwanted effects such as inability to fall asleep, jitteriness, nausea or nervousness.

CREATINE

  • Creatine is an amino acid which acts as a building block for making up proteins in our body, where this amino cid is especially popular among athletes due to being able to improve athletic performance. Apart from boosting athletic performance, creatine has been shown to be beneficial for:

    • Positively impacts our short term memory.

    • Increases our reasoning abilities.

    • Helps muscles to recover faster after exercise.

    • Increases muscle mass.

    • Reduces muscle cramping.

  • Although more research is needed to test creatine’s impacts on our brain functioning, there is good evidence to show that it can be beneficial for athletes.


GINKO BILOBA

  • Ginko biloba is a species of gymnosperms that is native to China, where its leaves are commonly sold are supplements for claiming to have positive effects on our mental abilities.

  • Some of the common reasons for why people take this supplement is:

    • Enhances our mental cognition.

    • Improves clarity of thinking and fights brain fog.

    • Improves symptoms of dementia.

  • Just like with other dietary nootropics, effects of ginkgo biloba need to be further studied to establish any long term connections however it has been proven to be safe for our consumption.

L-THEANINE

  • L-theanine is a naturally occurring amino acid that's found in the leave of green or black teas and is nowadays commonly sold in supplement form.

  • Studies conduced on L-theanine supplements showed that L-theanine could:

    • Boost alertness and cognitive performance.

    • Could possibly increase alpha brain waves which contribute to a relaxed yet alert state of mind.

    • Works well when paired with caffeine to boost cognitive performance and alertness.


OMEGA 3 FATTY ACIDS

  • Nowadays you hear a lot of talk about omega 3 fatty acids and I have previously talked about them in this blog post.

  • These fatty acids have been found to have beneficial effects on your brain health while helping to building the membranes of your bodies cells along side insulating your neurons for faster neural conduction.

  • Some other studies have indicated that omega 3’s are able to slow down mental decline among elderly people due to having neuro-protective properties and being able to repair and renewer brain cells.

  • Omega 3’s are considered essential fatty acids meaning that we have to obtain them through our diet, such as with fatty fish like salmon, sardines and cod or through fish oil supplements.


PANAX GINSENG

  • This is a shrub which is native to China and parts of Siberia where its roots have been for a long time used for its potent medicinal purposes. Researchers behind some studies on human trials have shown convincing evidence that Panax ginseng can reduce the risk of certain brain diseases including Alzheimers and Parkinson's

  • Apart from Alzheimers and Parkinson's, Panax ginseng could also potentially help with Huntington's disease as well as the recovery of our brains after a stroke.

  • This nootropic and supplement can negatively interact with any medication we may be taking so its best to check with your doctor before use.


RHODIOLA

  • Rhodiola is a plant which is native to parts of Europe and Asia and has been for centuries used as a herbal treatment for fatigue, anxiety and stress. Its function as a nootropic is also to improve our memory, learning and brain function.

  • Some studies have indicated that rhodiola could have potent neuro-protective properties and may also help with treating neurodegenerative diseases.

  • Furthermore, this nootropic may also help with regulating the balance of neurotransmitters in the brain and contribute to better mental wellbeing and a happier overall mood.

  • The capsules for rhodiola supplements vary in strength, but for most people taking 1-2 capsules per day is the recommended dose.

EFFECTS OF NOOTROPICS


Better Memory Retention And Learning Abilities

  • Research has discovered that the first synthetic nootropic to have been developed (piracetam) can greatly improve our working memory. Additionally, the amino acid creatine also has the ability to positively influence short term memory.

  • Similar results were also noted with the drug Provigil (modafinil) which enhanced long term learning abilities.


Boost Creativity

  • The well known nootropic L-theanine has been shown to increase alpha waves in our brain where greater alpha wave activity is associated with increased creativity and a state of calmness. Further studies have found, that the effects that L-theanine are most potent when combined with caffeine.


Improved attention, Concentration And Motivation

  • As mentioned previously, certain nootropics are also used for calming and centering our concentration and attention, which makes them useful for people who may struggled with ADHD.

THE MOST PROMISING NOOTROPICS SO FAR


CDP - Choline:

  • This is a naturally occurring substance in our tissues and cells where it plays a vital role in ensuring healthy cell membranes.

  • Most commonly, this substance is prescribed as a drug and as been shown to help boost memory, especially among people who have dementias that are caused by vascular issues within the brain. Currently, there are no major known side effects of using this nootropic so it is considered safe to be used by most people.


L - Theanine:

  • L-Thenine is a naturally occurring amino acid that is found in green tea and some types of mushroom species, where it most commonly is found in 2 different biochemical forms: L-theanine and D-theanine, where L-theanine is the more common one.

  • In its function, the amino acid theanine is similar to glutamate, which is another amino cid that helps to transmit nerve impulses in the brain. Sometimes theanine works similarly to glutamate, but other times it seems to block the effects of glutamate.

  • Other studies have shown that when paired with caffeine, L-theanine specifically can enhance the effects of caffeine thus helping us focus for longer while counteracting the anxiety and jitteriness of coffee.

  • Green tea like matcha has been shown to contain both L-theanine and caffeine together which may help you multitask, while taking L-theanine supplement together with coffee also has similar effects. If you want to learn more about the L-theanine powerhouse of matcha, you can find the blog post here


Creatine monohydrate:

  • This type of creatine is often found within muscle building supplements and contributes to building new muscle mass. Other studies have also shown that it improves our reasoning skills and short term memory among healthy people.

  • Furthermore, creatine helps your muscles with generating more energy so it can also boost your energy through the day or during exercise.

PRECAUTIONS AND ADVICE FOR USE


If you are interested into venturing into the world of nootropics and trying out some for yourself, keep the following pieces of advice in mind:

  • Before use, always consult with your doctor or a medical professional since some of these substance can negatively interact with any other medication you may be currently taking.

  • Some brands of nootropics may not be truly transparent in terms of what is in their products so always make sure you know what you are consuming. Because of this, try looking for reputable companies which undergo independent testing to be ensure the best choice for you.

  • If you have a certain medical condition, discuss how taking nootropics may affect your mental state and wether it is safe for you to use them and in what dosages.

  • Make sure to only consume the dosage that your doctor has recommended for you or the dosage that is recommended on the back of a product, as otherwise it might lead to unwanted side effects.

  • Whenever taking any sort of chemical substance, there is a high likelihood of some unwanted side effects to be present so always do your research before consuming something and find out what the possible side effects are.

  • Overall, while nootropics may genuinely enhance your mental capabilities and cognition, more research is needed to establish the safety and effectiveness of their use as well as the long term effects of using nootropics.

🔑 KEY IDEAS

In todays blog post we are looking at the newly emerging topic of nootropics and how these so called “smart” drugs can help us enhance our mental capabilities, alongside exploring what are the best natural and synthetic nootropics out here and wether they are really safe for use.

✏️ 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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Eggs: A Friend Or A Foe?

Eggs have for a while been considered a hot topic in the world of nutrition and health experts, largely being debated about their cholesterol content and wether this still makes them a safe addition into our diet.

Although the research is quite varied but also largely conclusive, I have wanted to condense this miss-conception of wether eggs are good for us - a friend or a foe - and if so, why? Lets see what eggs have to offer for our health and how they impact it.

As always, I hope you find this discussion interesting and that you are able to learn something new about eggs today.

NUTRITIONAL BREAKDOWN


A single egg contains enough nutrients to transform a single fertilized cell into a fully developed baby chicken once it hatches. This means that eggs are and have to be packed with a variety of nutrients to be able to support all of the different stages of development that new life requires.

On average, a single egg contains the following nutritional information:

  • 70 - 80 calories

  • Protein 6g

  • Total fats 5g

  • Carbohydrates 0g

  • Vitamin B12: 10% of RDA

  • Vitamin B2: 15% of RDA

  • Vitamin D: 1.2 mcg

  • Selenium: 20% of RDA

  • Choline: 170 mg

  • Cholesterol: 200 mg

It is also important to realize that all of the nutrients apart from protein are found within the yolk part of the egg while the egg whites contain only protein. Therefore it is best to eat both parts of the egg to ensure that we get in all of the available nutrients.

THE CONTROVERSY

Eggs have for a long time now been viewed negatively due to their considerable cholesterol content of around 200 mg per egg which provides roughly 77% of our daily cholesterol limit.

However, for many years it was believed that eating dietary cholesterol increases your blood cholesterol, but in reality this relationship is much more compacted and rather depends on a lot of other factors.

Modern day studies do not believe that dietary cholesterol alone raises your blood cholesterol profile however eating high amount of saturated fats together with high cholesterol foods regularly, can increase your chances of cardiovascular issues. For example, if you eat eggs with greasy bacon every day for breakfast, that may not be the best dietary choice for you long term.

This is especially a great issue today because a lot more highly processed foods are nowadays available that are not only high in saturated fats, but also high in sodium, sugars and other chemicals while being low in other healthy sources of fats like mono and poly unsaturated fats (Eg: olive oil). Due to the quite high saturated fat content of todays processed foods, cholesterol rich foods like eggs can become an issue down the line, so to avoid that, you can still include eggs in your diet however make sure to consume them with a varied and balanced whole foods diet on the side.

So to summarize, if you currently have some sort of heart condition or heath issue, be more mindful of your saturated fat consumption than being worried about cholesterol, because eating high amounts of saturated fat has been clinically shown to increase blood cholesterol levels however dietary cholesterol alone does not, because your liver compensates for it. This is not to say that we don't need any saturated fat, because a little here and there is fine, its just that the issue arises when we eat a lot of it regularly.

Enjoy eating 1-2 eggs per day together with healthy sources of fats, some vegetables or fruits and some complex carbohydrates so you shouldn't have anything to worry about then.

WHY EGGS ARE AMAZING FOR YOU



Improve Your Blood Cholesterol Profile

Compared to other foods, eggs are considered to have a considerable amount of dietary cholesterol, around 210 mg of cholesterol per egg.

As we have discussed previously, people have for a long time demonized eggs for their cholesterol content because it was believed that dietary cholesterol increases the cholesterol in our blood, however this cause and effect relationship is not so simple but rather much more complex.

Studies from recent years have instead demonstrated that dietary sources of cholesterol such as that found in eggs, have a minimal effect on the cholesterol within our blood. This is supported by the fact that our liver naturally produces some cholesterol each day, and the amount that it makes is dependent on how much of cholesterol we get in through food.

For example, if you obtain more cholesterol than you need from your diet, then you liver will respond by producing less cholesterol and vice versa.

Additionally, studies are acclaiming that eggs have a good effect on your cholesterol profile because they have the ability to raise HDL cholesterol while being able to transform the LDL bad type of cholesterol into a different less harmful form that does not contribute to heart disease as much as the LDL type. Therefore, there is research out there to support the belief that eggs do not raise your risk of heart disease or stroke but have also been found to reduce insulin resistance.



Beneficial for brain health

Choline is a very important nutrient for us however its importance is often times under rated and is instead grouped among the B vitamins.

Egg yolks are an excellent source of choline, carrying around 110 mg of choline per egg, which is around 6% of our daily need of choline. Choline is needed for various different functions in our body such as synthesizing the neurotransmitter acetylcholine, creating healthy cell membranes as well as regulating our mood, memory and nervous system functions. Overall, covering our choline needs ensures good brain health along side ensuring good memory and muscle control.


A Source Of High Quality Protein

Proteins serve various different purposes in our body, both structural and functional, where they are constructed from 21 different available amino acid types, sort of like beads on a string. This string of amino acids is recognized as a polypeptide and is then folded into a variety of different shapes to match its function.

The catch is that 9 of these amino acids are essential amino acids and thus can not be produced by our bodies alone, so we have to intake them through our food.

Eggs are considered to be a fully complete protein because they contain all of the essential amino acids what we need in the correct proportions, where 1 egg carries around 6g of protein.


Amazing For Our Eye Health

Egg yolks contain two powerful types of antioxidants, namely lutein and zeaxanthin which have potent protective properties for our eyes.

These two antioxidants tend to collect and accumulate in the retina of our eyes, which is the sensory part of eyes, and there they protect us from harmful sunlight. Furthermore, they also prevent against age related eye conditions such as reducing the risk of macular degeneration and cataracts.


Could Help With Fat Loss

Eggs are low in carbohydrates while being relatively high in protein and fat making them very satiating food sources which as a result causes us to be less hungry and intake less food, so eggs can be beneficial for those who wish to loose weight.

Adding some protein and fats to each meal is a great way to ensure you are not only getting in all of your nutrients but also making sure you stay full for longer.


Affordable Source Of Protein

Eggs are not only a complete source of protein but they are also incredible affordable compared to other protein sources. Furthermore eggs can last in your fridge for several weeks along with being incredibly versatile for both savory and sweet uses, along with being great for your health too.


Good For Our Skin And Hair

Eggs are known for being a good source of several B vitamins, including vitamins B2, B5 and B12. Apart from other functions, B vitamins are also needed for maintaining healthy hair and skin while eggs also provide certain amino acids that improve the elasticity and strength of our skin and nails. As was discussed in THIS blog post, we need to intake B vitamins every day because they are water soluble and are thus washed out by our body each day and so they have to be replenished more often than fat soluble vitamins.


Promotes Good Bone Health

An individual egg provides around 6% of our daily vitamin D requirements, where vitamin D is a crucial component of regulating blood pressure, reducing the risk of certain cancer and also being important for good mental health. Other than that, vitamin D is of course also crucial for maintaining healthy bones by ensuring adequate calcium absorption and maintaining our calcium and phosphorus levels in a healthy range that promotes bone growth.

WHAT KINDS OF EGGS TO BUY?

Nowadays you can find different types of eggs being available on supermarket shelves, varying in sizes, quality and price. Depending on how the hens are raised and what kind of feed they are given, this will also impact the quality of their eggs.

Free range/ pastured eggs and omega 3 enriched eggs are considered to be a slightly healthier choice when compared with caged hens however they are also a bit more expensive.

If you find that you rather stick to regular eggs, they are still a good choice and source of nutrients, so no need to worry.

STORAGE AND FOOD SAFETY OF EGGS

When it comes to handling raw eggs, it is important to be mindful of a couple of things, to avoid getting salmonella poisoning since this bacterium can be transformed from an infected hen into its eggs or could also enter directly through the pores that are found on the egg shell.

So, make sure to watch out for the following couple of things:

  • Make sure to use up eggs within 4-6 weeks after their sell by date to avoid any complications later on

  • Avoid buying packages that contain cracked eggs since this can increase the chances of bacterial contamination

  • Refrigerate eggs within their carton in the coldest section of the fridge

  • When cooking eggs, cook them until the whites and yolks have solidified to avoid any food borne illnesses. If using eggs for raw or undercooked egg recipes, use eggs that have been pasteurized which have already been processed with high temperature for food safety.

  • Avoid having cooked eggs or egg dished sitting at room temrpature for more than two hours

  • Wash hands and surfaces that have come in contact with raw eggs

🔑  KEY IDEAS

Today we are discussing the largely debated topic of eggs and why has there been such a debate around them wether they are actually good for us. We discuss why eggs can be incredibly nutritious and amazing for our health while explaining the different types of eggs you can buy and how to properly use and store eggs.

✏️ REFERENCES

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Walking - The Most Underrated Form Of Movement

We are told to stay frequently active and keep our bodies moving, so most of us resort to running, going to the gym, or trying out different sports. While all forms of movement are good, we often underestimate how simple yet effective walking can be for our health.

It is something that the mast majority of people can do and is widely available to be done in various different locations. Instead of looking at walking as just a commuting thing or to go for a relaxing stroll, we can also try to incorporate walking, either on flat ground, uphill or at a faster pace, into our weekly lifestyle for a different and low impact form of movement.

Ready to explore why such a simple thing as walking can be so profound on our health?

Then read onwards 😊

WHY IS WALKING GENUINELY GOOD FOR YOU?


A simple action such as walking can have profound impacts on both your mental and physical health. Find out all about these benefits bellow:


MENTAL BENEFITS

  • Improves your mood

  • Reduces stress and anxiety

  • Improves memory and mental cognition

  • Increases general energy levels during the day and alertness

  • Reduces the frequency of depression and negative emotions

  • Fights against fatigue

  • Increases creativity


PHYSICAL BENEFITS

  • Improvs cardiovascular fitness and health

  • Improves muscle endurance

  • Works to prevent a variety of chronic conditions (heart disease, stroke, high blood pressure, cancer, type II diabetes)

  • Reduces blood pressure

  • Slows down our resting heart rate

  • Contributes to maintaining a healthy weight

  • Strengthens our bones and muscle tissue

  • Helps with ensuring deeper sleep

  • Walking after a meal can help with lowering blood sugar and keeping it within healthy measures

  • Reduction in overall body fat

  • Works to improve your balance and coordination

  • Strengthens your immune system

  • Improves posture

  • Eases joint pain

HAVING THE RIGHT TECHNIQUE FOR WALKING

Although the vast majority of us know how to walk and can do so with ease, I wanted to direct some special attention to certain aspects of walking to watch out for:

  • When walking, keep your head up and your gaze directed forward, instead of looking down

  • Try not to walk while looking down at your phone since that additionally worsens your posture

  • Keep your shoulders, neck and back relaxed

  • Don't lean or slouch forward with your shoulders and instead keep them slightly more back to to keep a straight back and keep a good posture

  • Your arms swing alternatively with a slight bend in your elbow

  • Keep you abdominal muscles slightly tightened, helping to create a straighter back

  • When walking, your heel touches the ground first, rolling onto your toes afterwards

If you would like to use walking as a way to loose weight and tone your muscles, specialists think it is best to achieve this when we are repeatedly lowering and raising our heart rate, instead of keeping our heart rate at one pace. Therefore, if you decide to walk on a treadmill, make use of the incline and speed options to vary your walking movement and style on the treadmill to maximize your bodies caloric output. Similarly, if you rather walk outside, finding a hill or uneven trail path will also do the job just as well.

It is overall recommended to be active for at least 30minutes per day, where if you are a beginner when it comes to exercising, walking is a great way to start moving your body more an gradually start incorporating more different types of exercises into your daily or weekly routine as you feel more comfortable. Remember, moving your body should not be seen as a chore or something that you have to do, but instead, movement is something that you get to do. Not everyone has the ability or vitality to just freely move their body around, so if you do, respect and honor that ability.

HOW TO WALK MORE OFTEN

It is definitely true that if you want to make something a consistent habit, it is much more easier to do so if we find the activity enjoyable. Therefore, I have put together a list of ideas for how to personalize your walks and make them that much extra more enjoyable, while making sure to keep you consistent with them.

  • Try walking with friends or joining a walking group

  • To keep you motivated, use a walking app that will also simultaneously track your steps

  • Listen to music or a podcast while you walk

  • If you walk outdoors, try to keep the scenery or walking location varied

  • Investing in a good pair of walking shoes and activewear that makes you feel good

  • Track your progress in terms of how often you go on walks and how many steps you walk per day

  • Getting a dog who loves going on walks might give you a great source of motivation and enjoyment for going on more walks

  • Join online or in person walking challenges

  • Start with a simple walking goal and then gradually work your way up the numbers

  • Try varying your route or walking location to keep the walks more interesting

  • Don't be too hard on yourself if you miss a day or two or you find that somedays you just cant fit in a certain amount of steps. Its all okay, just keep trying your best

  • Try fitting in walking into more mundane parts of your day (Eg: Commuting, going on a walk during your lunch breaks, taking the stairs instead of the elevator, parking a bit further from your work place)

  • If you have a family, try finding a time for walks that works for all of you (Eg: After dinner)

🧠 KEY IDEAS

In this blog post we have looked at the profound and varied benefits that lie behind one of the most understated forms of exercise : Walking. Find out all about why its good for you, how to have a proper walking posture and some ideas for making your walks more enjoyable and exciting.

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All The Reasons Why Garlic Is Good For You

Garlic is something that has been used by humans for centuries and millennia, not only for culinary reasons but also for its wide medical applications. Some civilizations which are known to have used garlic for its health and medical properties include the Egyptians, Chinese, Romans, Greeks as well as Indians.

Additionally, the famous Greek physician Hippocrates was known for prescribing garlic for treating and aiding a variety of medical conditions to his patients, such as respiratory problems, digestive issues, fatigue and parasitic infections. Furthermore, the Greeks also used and ate raw garlic for its proposed endurance and performance enhancing properties which its athletes benefited from.

Now that we know some history about garlic and how it has been valued as a medical and culinary ingredient for millennia, I wanted o look into specifically what garlic contains that makes it so effective at treating ailments as well as in what ways it can actually benefit us.

For all you garlic lovers, I hope you enjoy this one 🧄 😊.

WHAT MAKES GARLIC SO SPECIAL?

One of the main reasons for why garlic has such a potent taste and smell, along with its alleged health benefits, is because of a sulfur based compound it contains called allicin which has well known antimicrobial properties along side its high antioxidant profile. However the issue with allicin is that it is very unstable since it is only briefly present directly after cutting or crushing raw garlic, after which it degrades.

There are also other sulfur based compounds which give garlic its acclaimed health benefits, namely diallyl disulfide and sallyl cysteine which after eating enter your digestive tract and make their way into other parts of your body.

Other than that, garlic is also rich in some other minerals like phosphorus, potassium, zinc and magnesium, alongside vitamins such as vitamin C, K, folate, niacin and thiamine.

If you are interested more in vitamins and minerals, check our more information about them here.

TOP 12 BENEFITS OF EATING GARLIC

Keeps You Immune Against The Common Cold

  • A study from 2016 found that participants who took aged garlic exact supplements daily for 3 months, had experienced less severe symptoms of the flue and cold and also on average missed fewer days of work or school during the flue season.

  • Apart from this, a different study also found that certain compounds in garlic may have antiviral properties which alongside boosting your immune system, also protect your body from harmful viruses that could otherwise cause colds or other illnesses.

Improves Your Athletic Performance

  • Since ancient Greece, garlic has been considered a natural performance enhancing substance which works to reduce fatigue among athletes as well as improving the endurance working capacity of laborers among physically intensive jobs.

Reduces High Blood Pressure

  • It is well established at this point that high blood pressure, also known as hyper tension, is a great contributor to later developing chronic diseases such as heart attacks and strokes.

  • Researchers from a 2020 study were interested to identify wether eating garlic supplements could reduce blood pressure among people with hypertension and their findings showed that indeed the supplements did lower blood pressure alongside linking this decrease to a “16–40% reduced risk of experiencing cardiovascular events”. This study also noted that this decrease in blood pressure was similar to that of taking blood pressure medications except there was no negative side effects.

  • Furthermore, a different review of several studies showed that the allicin compound found in garlic has the ability to limit the production of angiotensin II, which is a hormone recognized for increasing blood pressure, where allicin instead encourages your blood vessels to relax and dilate, thus lowering blood pressure.

Has Potent anti-inflammatory effects

  • Research is showing that raw garlic contains naturally occurring substances that have strong anti inflammatory effects on our body which can be useful for anyone who has sore or inflamed joints or muscles, because using garlic oil on those body areas has shown to subdue the pain or joint discomfort.

Is Able To Aid Digestive Problems

  • With its potent anti inflammatory effects, garlic is able to ease minor digestive issues we may have by removing any bad or harmful bacteria from our intestinal tract and promoting regular bowel movements.

Improves Overall Heart Health

  • Several studies have confirmed the finding that eating garlic supplements daily, can within a couple of months reduce LDL cholesterol (the bad kind) by at least 10% among people with elevated LDL cholesterol.

  • On the other hand, garlic was found to have no effect on blood triglycerides or HDL cholesterol (the good kind), so more research is needed before making any claims about garlic and its long term effects on heart health.

  • Furthermore, the allicin compound found in garlic prevents LDL cholesterol from being oxidized in the blood, which not only reduces cholesterol levels but also reduces the probability of blood clots occurring. Combined with the research that garlic can lower blood pressure, it can be safe to assume that garlic has a positive effect on our heart and cardiovascular health.

Keeps Your Brain And Cognition Healthy

  • In THIS blog post I have discussed the role and behavior of antioxidants in our body and how they are able to counteract oxidative stress, which is otherwise among other things, also linked to a decline in cognition and brain health.

  • Since garlic is full of antioxidants, it is able to support your bodies natural mechanism against oxidative stress and in this way reduces your chances of developing mentally inhibiting conditions such as Alzheimers or other types of dementias.

Promotes Good Bone Health

  • A couple of studies looked at the effects of garlic and bone health among menopausal women, and identified that with garlics ability to lower oxidative stress, eating garlic in its raw or supplement form can also decrease chances of osteoporosis.

  • Additionally, regularly consuming garlic also prevents or reduces the onset of osteoarthritis due to the compound diallyl disulphide which has a positive effect on maintaining healthy bone density.

Can Detoxify You From Heavy Metals

  • The compound allicin in garlic has been shown to be able to reduce levels of heavy metals in the blood and different organs, such as lead. This is especially useful for people who work in heavy metal industries or jobs which require the use of heavy metals like lead or mercury.

  • Furthermore, the garlic did not only decrease the levels of lead in the blood but also various other signs related to blood toxicity such as headaches and high blood pressure.

May Work Against Cancers

  • Together with garlic antibacterial properties and its high antioxidant profile, in regular consumption over a long period, garlic is able to protect the body against several cancers such as that of the lung, prostate, bladder, stomach, liver and colon, as well as preventing peptic ulcers which occur when the acid in your stomach starts eating away at some parts of the stomach lining.

Promotes Moderate Weight Loss

  • Some studies have found that eating raw garlic reduces the expression of certain genes that promote the formation of adipose fat cells which store fat in our body. Furthermore, garlic also increases our bodies thermogenesis which is the process of releasing heat from adipose tissue that leads to the burning or more fat.

Helps Against Acne And Healthy Skin Appearance

  • Garlic has also been identified to be beneficial for acne prone skin, where gently rubbing raw garlic over pimples can help with clearing them away, however if you have sensitive skin, consult with a medical expert or dermatologist about this.

PRECAUTIONS

Garlic is generally not problematic for people, except that it often causes bad breath and some people may be allergic to it. Furthermore if you have some kind of blood disorder where your blood has issues with clotting normally, be careful with using garlic, especially if you use blood thinning medications since garlic has an effect on your blood clotting ability.

WAYS TO ENJOY MORE GARLIC

If you would like to increase your garlic intake, here are some ideas for how to do so:

  • Sauté it together with other aromatic such as onions, leeks or ginger for making a great starting base for soups, pastas, risottos, meat dishes or stews.

  • Crush raw garlic and add it into salad dressings.

  • You can always just eat it raw as it is, by cutting the clove into more manageable pieces (not the most delicious way but definitely ensures that all of the active compound stay in tact).

  • Putting it on toast or bread alongside a spread.

  • Mixing it into dips and spreads.

  • Put peeled cloves of garlic in the oven with some olive oil until fully cooked and softened, and add that into mashed potatoes, soups, sauces, or dips.

🧠  KEY IDEAS

In todays blog post we are discussing the topic of garlic, specifically what in garlic makes it so beneficial for us and why is garlic so beneficial to eat in the first place.

✏️ REFERENCES

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Your Guide For Vitamins And Minerals

Everyone of us needs to eat or intake vitamins and minerals for our bodies to function at their optimal best, but with so much information out there about which of these nutrients do you need, in what quantities and where we can naturally get them, it can become overwhelming for us to make the right decision.

Because of this, I wanted to make a condensed guide about the essential vitamins and minerals which we have to provide our bodies with, how much we need per day and what are the best sources for them, so that you can optimize your health and wellbeing.

I hope you find this useful as well as enjoyable.

WHAT ARE THEY?

Vitamins

Vitamins are organic substances which are needed in small quantities for our bodies to function their best and have to be in-taken through food or supplements since our bodies can not make them. There are 13 essential vitamins we have to intake and they are divided into two main types: Water and fat soluble as will be discussed below.

Minerals

Minerals on the other hand are inorganic elements that are naturally present in soil and water which are then absorbed by plants and later eaten by animals and then also in-taken by us. There are some minerals such as calcium, potassium and sodium which we need in considerable amounts and other minerals like copper or iodine which we require in tiny amounts also recognized as trace minerals.

TYPES OF VITAMINS AND MINERALS

When we are talking about vitamins and minerals, these are nutrients which are labelled as micronutrients since we need them only in very small amounts in comparison to macronutrients such as carbohydrates, protein and fats which we need in much bigger quantities. Even though we need these micronutrients in very small doses, some in quantities of only a couple of micrograms, they still have a profound effect on our health if we miss out on them.

Before I get into explain the key micronutrients we need to function best, I just wanted to briefly define a couple of key terms that are related here:

  • Water soluble vitamins: These are the vitamins which when eaten, are dissolved within the water based portions of your body since they can dissolve in this medium, and for this reason must also be replenished more frequently through food or supplements since they can easily be lost through urine or other excrements. Water soluble vitamins include all of the B vitamins and vitamin C.

  • Fat soluble vitamins. These vitamins have to be ingested together with a source of fat in order for our bodies to be able to absorb and store them in our body. These vitamins can be stored in our body for longer periods of time, meaning that it is not necessary for us to intake them everyday, as otherwise their quantities can become too high. The fat soluble vitamins include Vitamins A, D, E and K.

  • Trace minerals/ elements: Our body needs only very very small amounts of certain substances such as some metals like copper, iron, zinc or selenium to name a few, in order to function these best. Some of these metals are known to be nutritionally essential while for others, their importance is not as confirmed.

  • Multivitamins: These are nowadays very popular and can commonly be found in pharmacies or drugstores, where they combine several different vitamins, sometimes also some minerals, into a single pill meant to be eaten daily. While this in theory may sound great and a practical way to cover all the nutritional needs of your body in one go, research is finding that supplementing with a multivitamin often does not work, where one of the reasons is that the different nutrients that are in there,/ compete with each other for absorption, which prevents all of the nutrients from being properly absorbed. If supplementation is required, it is best to take individual supplements for individual vitamins and minerals to best ensure your needs are being met.

KEY VITAMINS



Vitamin A

  • Functions: Helps with maintaining good eyesight in low light because vitamin A is also known as retinol which produces the pigments in the retina of our eyes. It contributes to healthy teeth and bones as well as skin renewal. Helps our bodies immune system and acts as a defense against illness and infection by being part of out mucous membranes in our nose and other soft lining parts.

  • Food sources: Leafy green vegetables (Broccoli, spinach, kale, collard greens), yellow vegetables (Sweet potatoes, carrots, squashes), tomatoes, red bell peppers, eggs, beef liver, Mango, cantaloupe

  • Daily intake for adult women: 700 mcg (micrograms)

  • Daily intake for adult men: 900 mcg (micrograms)



Vitamin E

  • Functions: Has potent antioxidant properties which prevents oxidative stress and cell damage. Furthermore, it boosts our immune function to protect against viruses and bacteria and prevents unwanted blood clots within our blood vessels, thus also contributing to good heart health.

  • Food sources: Plant oils (Sunflower, soybean, wheat germ), sunflower seeds, almonds, peanuts, spinach, pumpkin, avocados

  • Daily intake for adult women: 15 mg

  • Daily intake for adult men: 15 mg



Vitamin D

  • Functions: This fat soluble vitamins helps the body to absorb and retain phosphorus and calcium from our diet which are crucial elements of strong bones. This is why we often hear that vitamin D helps with maintaining good bone health. In laboratory studies, vitamin D has been shown to reduce cancer cell growth and reduce inflammation in the body. Currently researchers are finding out even more beneficial functions that vitamin D could carry out within our body.

  • Food sources: Fatty fish oils (cod liver oil), salmon, swordfish, tuna fish, dairy, sardines, beef liver, egg yolk

  • Daily intake for adult women: 15 mcg

  • Daily intake for adult men: 15 mcg

  • 20 mcg for men and women that are older than 70 years



Vitamin K

  • Functions: Vitamin K is a critical component of healthy blood clotting when we get a cut for example, and also ensured the building of storage bones. Additionally, a protein in our blood called Prothrombin is critically dependent on vitamin K to carry out proper blood clotting.

  • Food sources: Green leafy vegetables (collard, turnip greens, kale, spinach, broccoli, brusel sprouts), soybean oil, fermented soybeans, small amounts in meat, cheese and eggs

  • Daily intake for adult women: 90 mcg

  • Daily intake for adult men: 120 mcg



Vitamin C

  • Functions: It plays a key role in maintaining healthy immune function and promoting proper wound healing. Additionally, it has potent antioxidant properties which can neutralize harmful fee radicals and prevent oxidative damage. Vitamin C is also responsible for synthesizing collagen which is a fibrous protein that provides structural supports to the space surrounding various connective tissues in our body. Lastly, it has also been found that vitamin C can synthesize several different hormones and chemical messengers within our brain and nerves.

  • Food sources: Citruses (oranges, kiwis, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, Brussel sprouts, cabbage)

  • Daily intake for adult women: 75 mg

  • Daily intake for adult b: 90 mg



Thiamin (Vitamin B1)

  • Functions: Thiamin has a role in the growth and functions of different body cells and ensures proper breakdown of nutrients for energy release. A deficiency in thiamine manifests itself in the form of cognitive or mental decline while also contributing to Alzheimers disease and the death of nerve cells along with memory loss. Furthermore, if we lack in thiamine we are at a higher risk for congestive heart failure where our body is unable to normally pump blood to other parts of the body.

  • Food sources: Fortified breakfast cereals, pork, Fish, beans, lentils, green peas, sunflower seeds, yoghurt

  • Daily intake for adult women: 1.1 mg

  • Daily intake for adult men: 1.2 mg



Riboflavin (Vitamin B2)

  • Functions: It is known that riboflavin works in unison together with other vitamins where it is needed for proper growth of our cells and the body as well as helping with red blood cell production. It is needed for proper energy production within the body as well as breaking down fats, steroids and releasing energy from proteins.

  • Food sources: Dairy milk, yoghurt, cheese, eggs, beef liver, chicken breast, salmon, lean beef and pork, almonds, spinach.

  • Daily intake for adult women: 1.1 mg

  • Daily intake for adult men: 1.3 mg



Niacin (Vitamin B3)

  • Functions: Niacin is a critical component for being able to derive energy from food, acting as a coenzyme together with more that 400 different enzymes to drive different biochemical reactions. Other than that, it is also responsible for creating cholesterol and fats, along with being able to create and repair cellular DNA.

  • Food sources: Red meat, poultry, fish, whole grain rice, nuts, seeds, legumes, bananas

  • Daily intake for adult women: 14 mg

  • Daily intake for adult men: 16 mg



Pantothenic acid (Vitamin B5)

  • Functions: Vitamins B5 is responsible for breaking down carbohydrates and fat for energy sources by making a substance called coenzyme A which plays a crucial role in driving metabolic reactions for energy production. Furthermore, it is needed for proper making of healthy red blood cells and sex and stress related hormones that are important for our body.

  • Food sources: Organ meats like liver and kidney, beef, chicken breast, mushrooms, avocados nuts, seeds, dairy milk, yogurt, eggs

  • Daily intake for adult women: 5 mg

  • Daily intake for adult men: 5 mg



Pyridoxine (Vitamin B6)

  • Functions: Vitamin B6 plays a key role in maintaining good immune health by ensuring proper production of antibodies to fight off viruses and infections. Furthermore, it helps with the production of hemoglobin protein that is found within our red blood cells and allows them to transport oxygen around our body. Additionally, pyridoxine helps with regulating blood sugar levels and assists with the breakdown of proteins.

  • Food sources: Beef liver, tuna fish, salmon, chickpeas, poultry, dark leafy greens

  • Daily intake for adult women: 1.2 mg

  • Daily intake for adult men: 1.3 mg



Biotin (Vitamin B7)

  • Functions: Similarly to other B vitamins, vitamin B7 also has a role in our bodies metabolizing fats, carbohydrates and proteins and the production of energy. Furthermore, it contributes to the health of our skin, nails and a functional immune system.

  • Food sources: Beef liver, eggs, salmon, avocados, pork, sweet potato, nuts, seeds

  • Daily intake for adult women: 30 mcg

  • Daily intake for adult men: 30 mcg



Folate (Vitamin B9)

  • Functions: Folate is crucial to be consumed by pregnant women because it is essential for periods of fast growth within fetal development as well as assisting with the production of healthy red blood cells. Additionally, folate helps with manufacturing DNA and RNA and is also known for breaking down a specific amino acid (homocysteine) which can otherwise be harmful to us in higher quantities.

  • Food sources: Dark leafy greens, beans, peanuts, sunflower seeds, whole grains, liver

  • Daily intake for adult women: 400 mcg

  • Daily intake for adult men: 400 mcg

  • Pregnant women should increase their daily amount to 600 mcg



Cobalamin (Vitamin B12)

  • Functions: Cobalamin is a crucial element in the production of red blood cells and synthesis of DNA, along side ensuring proper development of the brain and nerve cells in children and adults. Vegans and vegetarians should be especially cautious with Vitamin B12, as it is only found within animal products or foods fortified with B12.

  • Food sources: Fish, shellfish, liver, red meat, eggs, poultry, dairy products, fortified cereals, fortified plant milks

  • Daily intake for adult women: 2.4 mcg

  • Daily intake for adult men: 2.4 mcg



Choline

  • Functions: Even though strictly speaking, choline isn't a true vitamin because it doesn't function as a coenzyme, it has vitamin like properties causing some people to group it as a vitamin. Either way, choline is an essential nutrient needed for the production of acetylcholine which is one of our bodies main neurotransmitters in helping our muscles to contract, initiating pain responses and ensuring that our memory and cognitive abilities work well.

  • Food sources: Beer, beef liver, egg yolks, chicken breast, fish, shiitake mushrooms, potatoes, legumes, milk, yogurt

  • Daily intake for adult women: 425 mg

  • Daily intake for adult men: 550 mg



KEY MINERALS



Calcium

  • Functions: Apart from being involved in ensuring healthy teeth and bones, calcium additionally helps with proper blood clotting and ensuring that our muscles contract properly. Apart from that, it is also important to intake adequate calcium for keeping a regular healthy heart rhythm and nerve function.

  • Food sources: Dairy (milk, yogurt, cheese etc.), fortified plant milks, winter squash, edamame, canned sardines, almonds

  • Daily intake for adult women: 1000 mg

  • Daily intake for adult men: 1000 mg

  • *older people above the age of 70, should increase heir calcium intake up to 1200 mg



Chromium

  • Functions: Chromium works closely with the hormone insulin to regulate our blood sugar levels and also regulates the breakdown and absorption of carbohydrate, proteins and fats. Even though chromium is considered a trace element, it is additionally good to know that Vitamin B3 (niacin) and vitamin C, enhance the absorption of chromium,

  • Food sources: Whole grains, bran cereals, broccoli, green beans, potatoes, apples, bananas, beef, poultry, egg yolks, grape juice

  • Daily intake for adult women: 25 mcg

  • Daily intake for adult men: 35 mcg



Chloride

  • Functions: Because chloride is the ion form of chlorine, it carries with it an electric charge, meaning that in our body it acts as an electrolyte just like potassium and sodium. Like all other electrolytes, chloride is useful in regulating the amount of fluid within our body as well as the transfer of nutrients in and out of our cells. Other than that, it maintains proper pH levels of our blood, helps with the production of stomach acid (hydrochloric acid) which is needed for digestion while stimulating the action of our muscle and nerve cells.

  • Food sources: Table salt, sea salt, seaweed, shrimp, seafood

  • Daily intake for adult women: 2.2 g

  • Daily intake for adult men: 2.2 g



Copper

  • Functions: Cooper has a variety of different unctions in our body such as assisting in various enzyme based reactions for energy production, playing a part in the absorption and breakdown of iron, synthesizing red blood cells and a variety of different connective tissues and brain neurotransmitters. Additionally, copper also has a role in ensuing heathy brain development and proper immune function.

  • Food sources: Beef liver, oysters, crab meat, salmon, dark chocolate, cashews, sunflower and sesame seeds, chickpeas, whole wheat pasta

  • Daily intake for adult women: 900 mcg

  • Daily intake for adult men: 900 mcg



Iodine

  • Functions: Even though we need iodine in very small amounts, it plays an essential role in the health and working of our thyroid gland, where it it needed for our thyroid gland to make the hormones thyroxine and triiodothyronine, both of which are involved in various different processes in the body such as making certain proteins and enzymes and regulating our bodies metabolism. People who lack iodine will likely experience issues with these thyroid related hormones and will either have a under active or over active thyroid gland that will lead to medical issues such as hypothyroidism or hyperthyroidism

  • Food sources: Seaweed, fish, shellfish, iodized salts, dairy, eggs, beef liver, chicken

  • Daily intake for adult women: 150 mcg

  • Daily intake for adult men: 150 mcg



Fluoride

  • Functions: Fluoride is often added into toothpastes and other dental products because it has the ability to prevent and reverse dental caries and plaque build up while ensuring strong and healthy teeth and bones.

  • Food sources: Brewed coffee or black tea, fluoridated water, oatmeal, shrimps, raisins, fluoridated toothpaste

  • Daily intake for adult women: 3mg

  • Daily intake for adult men: 4mg



Iron

  • Functions: Iron is naturally found within the protein pigment hemoglobin in our red blood cells which is designed to bind and carry oxygen around our body to respiring cells and tissues. Because of this, if our diet lacks iron, the ability of our blood to carry oxygen greatly declines, meaning that our cells produce less energy and as a result we have less energy and feel fatigued. Additionally, iron is also a part of another protein called myoglobin that is found in your muscle tissue and has the role of delivering oxygen directly to respiring muscle tissue. Lastly, iron is also fundamentally important for healthy brain development and growth among children and plays a role in the production of different hormones.

  • Food sources of heme iron (animal based, better absorbed): Oysters, mussels, clams, beef or chicken liver, organ meats, beef, canned sardines, poultry

  • Food sources of non heme iron (plant based, absorbed less well): Fortified cereals, beans, dark chocolate, lentils, spinach

  • Daily intake for adult women: 18 mg

  • Daily intake for adult men: 8 mg



Magnesium

  • Functions: Firstly, magnesium helps with the functioning of more that 300 other enzymes in our body which carry out a large diversity of important biochemical reactions, such as synthesizing proteins, producing energy, building strong bones, regulating blood sugar and blood pressure as well as ensuring proper muscle and nerves function. Magnesium also has the ability to act as an electrical conductor and in this way eases muscle contraction and makes the heart beat more steadily.

  • Food sources: Dark leafy green vegetables, almonds, peanuts, cashews, pumpkin seeds, beans, soybeans, soy milk, white potatoes with the skin, brown rice, salmon, beef, fortified cereals, bananas

  • Daily intake for adult women: 310 - 320 mg

  • Daily intake for adult men: 400 - 420 mg



Manganese

  • Functions: In our body, manganese acts as a coenzyme which is involved in enzyme based reactions such as breaking down of carbohydrates, proteins and cholesterol. It also helps other enzymes with building strong bones and maintaining healthy reproductive and immune systems. Additionally, manganese works together with Vitamin K to help with wound healing and blood clotting.

  • Food sources: Shellfish, nuts, brown rice, oatmeal, legumes, lack tea, black pepper, spinach, pineapple

  • Daily intake for adult women: 1.8 mg

  • Daily intake for adult men: 2.3 mg



Molybdenum

  • Functions: Together with other enzymes, molybdenum is able to break down compounds known as purines which can become harmful in elevated levels, as well as protein, alcohol, drugs and other toxins that we ingest.

  • Food sources: Black eyed peas, lima beans, peanuts, beef liver, dairy, potatoes with skin, fortified whole grain cereals, whole wheat bread, bananas

  • Daily intake for adult women: 45 mcg

  • Daily intake for adult men: 45 mcg



Nickel

  • Functions: Nickels importance in the human body is not as researched as other minerals, but it is believed to be a part of certain enzyme reactions and may also help with the absorption of iron. The absorption of nickel by our body is also improved or decreased by different substances such milk, tea, coffee or orange juice, however the overall absorption of nickel in our body is considered to be quite low.

  • Food sources: Legumes, nuts, seeds, oats, soybeans

  • Daily intake for adult women: More research is needed

  • Daily intake for adult men: More research is needed



Phosphorus

  • Functions: Phosphorus is recognized as being a key component of our bones, teeth as well as cell membranes. Furthermore it helps in the activation of certain enzymes and keeps the pH of our blood in a healthy range. Phosphorus is also one of the main building blocks of our genetic make up because it makes up DNA, RNA as well as our bodies main energy source ATP, meaning that is crucially important for our wellbeing.

  • Food sources: Dairy, salmon, beef, poultry, pork, legumes, nuts, seeds, whole wheat bread, asparagus, tomatoes, cauliflower

  • Daily intake for adult women: 700 mg

  • Daily intake for adult men: 700 mg



Potassium

  • Functions: As an electrolyte, potassiums main role is to maintain normal levels of fluid inside of our cells as well as assisting in muscle contraction and supporting healthy blood pressure. Because it is an electrolyte, it is a mineral which is needed by almost all tissues in the body and has a variety of cell and nerve functions.

  • Food sources: Raisins, dried apricots, beans, lentils, potatoes, butternut squash, spinach, broccoli, avocado, bananas, cantaloupe

  • Daily intake for adult women: 2600 mg

  • Daily intake for adult men: 3400 mg



Selenium

  • Functions: The trace mineral selenium is also recognized for being a part of different proteins and enzymes, termed selenoproteins. These selenoproteins help with making new DNA and protecting our cells against cell damage and general infections in the body. Furthermore, selenoproteins are also involved in maintaining a healthy metabolic rate of important hormones for our thyroid gland.

  • Food sources: Brazil nuts, shellfish, beef, turkey, chicken, fortified cereals, whole wheat bread, beans, lentils

  • Daily intake for adult women: 55 mcg

  • Daily intake for adult men: 55 mcg



Sodium

  • Functions: Even though we only need a small amount of sodium in our diet, sodium is important for conducting nerve impulses, ensuring that out muscles contract and relax properly as well as maintaining osmotic balance of our cells (balancing the levels of minerals and water in our cells and tissues). However, too much sodium is also not good as it can lead to high blood pressure, heart disease and eventually also stroke.

  • Food sources: Table salt, processed and ready made food (chips, crackers, popcorn, pretzels, cured meats etc.)

  • Daily intake for adult women: 500 mg

  • Daily intake for adult men: 500 mg



Zinc

  • Functions: Zinc is needed by close to 100 different enzymes for them to properly carry out their chemical reactions and functions. Other than that, zinc is needed for the synthesis of DNA, supporting the growth of cells, manufacturing proteins as well as wound healing and helping our immune system function at its best. Furthermore, zinc is of great importance during cell division and growth such as such childhood, adolescence and pregnancy and has also been found to have a role in our sense of smell and taste.

  • Food sources: Shellfish, beef, poultry, pork, legumes, nuts, seeds, whole grains

  • Daily intake for adult women: 8 mg

  • Daily intake for adult men: 8 mg

🧠 KEY IDEAS


In this blog post we are discussing the topic of vitamins and minerals; Everything from what they are and their types all the way to their individual functions, recommended doses and best food sources, all to ensure our bodies function at their best.

✏️ REFERENCES

Read More
Beauty & Wellness Taya Bregant Beauty & Wellness Taya Bregant

10 Reasons Why Warm Baths Are Beneficial

Although showers are in general much more common than taking baths, there is research emerging which proposes that taking baths does bring with it some genuine mental and physical health improvements to our wellbeing.

Bathing can be a way to make self care more relaxing and enjoyable for ourselves while also relaxing our nervous system and winding us down for bed.

Even though taking showers is quicker and generally more cleaner than taking baths, I was interested to take a look into what benefits taking baths can bring to our overall wellbeing.

I hope you find this post relaxing and soothing to read while giving you some inspiration to start taking baths more frequently if possible. 🛁

Enjoy 😊

10 REASONS TO TAKE MORE BATHS

Can Improve Heart Health

  • Studies have shown that taking baths at a comfortable warm temperature can boost your heart rate just enough to give your heart a healthy workout and movement. If you have heart issues or high blood pressure, avoid taking baths which are too hot and for too long since it may put unwanted strain on your heart.

  • Additionally, a study done within Japan had showed that men who took baths on an almost daily basis, have had a lower risk of heart disease and overall lower risk of morality.


Eases Our Breathing

  • By submerging your chest underwater, the presence of the water can have a beneficial effect on your lung capacity and oxygen intake. The warmer temperature of the water encourages your heart to beat faster meaning that your oxygen intake can be improved while the steam and smells from the bath can help with clearing congested sinuses when we have a cold for example.

  • Opening of congested sinuses is especially effective when we use essential oils in the form of bath salts, bath foams or bath bombs. I recently also wrote about essential oils and their potent effects on our mental and physical wellbeing so your can find this post here.


Calms Us And Reduces Stress And Anxiety

  • Anyone who has ever taken a bath before can almost certainly confirm how much of a calming effect baths can have on our overall body and nervous system and that is exactly what studies are validating. By calming our nervous system, baths reduce the levels of stress causing hormones in our body, allowing our body to ease away from stress and anxiety.

  • With the tranquil environment that baths create, it allows our mind to achieve mental calmness and quiet which has also been shown to ease pain related discomfort such as that of muscles or joints among older people.

  • In this way, taking regular baths can not only calm down our body, but improve both our mental, emotional and physical state of being all while providing us with a moment in time to slow down and be truly present with our senses.


Alleviates Muscle Soreness And Joint Pains

  • For people who have achy muscles or joints, such as those who suffer from rheumatoid arthritis, may very well benefit from taking an occasional bath or two due to the warm water and the gentle pressure that the water provides on your joints and skin.

  • The warmth of the water additionally encourages better blood flow around your body and joints which delivers more nutrients and fresh oxygen to further support elasticity of joints and reduce their aching.

  • With less achy joints and muscles, you can go on about your daily movements with much more ease and also reduce the chances of future injuries or risk of falling, especially among the elderly.


Can Boost Immunity And Blood Flow

  • The warmth of the bath water can boost blood flow by dilating your blood vessels and raising your pulse slightly, which could potentially also help with killing bacteria and helping certain types of immune cells to work better and in this way improve our immunity and any symptoms of the flu.

  • This is especially effective when using different kinds of bath salts or oils that provide a nice herbal aroma that can be a great way for clearing up our sinuses. However, more research on the link between taking baths and immunity improvements is needed to establish any long term conclusion.

  • If you would like to know more about how to additionally reinforce your immune system, click here

Improves Quality Of Sleep

  • During the day, your core boy temperature fluctuates quite a bit, but for your body to fall asleep, your core body temperature actually has to decline for a couple degrees.

  • Baths can be a great way to achieve this, since when taking a warm bath, your blood travels to the extremities such as the surface of your skin because you are warm (your bodies way of cooling you down) which inversely causing a decline in temperature at your core, thus facilitating relaxation and deep sleep.

  • Apart from lowering core body temperature, baths further help with improving sleep by creating that before mentioned tranquil environment which is free of stress and worries.

  • It is suggested that for ideal sleep, taking a bath about an hour before you go to bed is optimal for your body to start cooling down.

  • If you would like to learn more about how to improving your sleep quality, I have previously written about this topic here.


Provides A Time To Slow Down And Be In The Present

  • Even though baths may seem like a very time sucking activity, if used right they can be both enjoyable and beneficial for us health wise because in reality there are so many other useless forms of time sucking activities that we could be doing instead, such as mindlessly scrolling somewhere or browsing different websites for stuff we don't need just to make time pass.

  • Dedicating some time for a bath each week or month, especially if it becomes part of a regular ritual, can be a great way to set the mood for your body and mind to start slowing down and preparing for bed afterwards.

  • Lighting a candle, lowering the lights, putting on some relaxing music or a favorite show and adding in some nice smelling additions to your bath can be a great way to add some valuable you time into your day and switching your mind off of work or worries.


Has The Ability To Balance Your hormones

  • In contrast to warm baths, taking short cold baths has also been linked with improving different fertility issues and chronic fatigue syndrome, due to the balancing effect of cold water on certain stress related hormones produced by our pituitary gland such adrenocorticotropic hormone (ACTH) and different types of cortisols.

  • Furthermore, warm water has also been shown to increase the levels of serotonin in our blood which induces feelings of happiness and wellbeing, providing a further hormone balancing effect.


Cleanses, Exfoliates And Moisturizes Your Skin

  • Soaking in a bath, gives our skin an adequate amount of time to soften and for our pores to open which makes baths a great time for exfoliating our body with a nice body scrub or even shaving if needed to ensure smooth and healthy looking skin.

  • Baths additionally help with keeping our skin moisturized, especially if we apply a moisturizing lotion right afterwards to lock in the moisturize.

  • By cleaning your skin, baths help you avoid skin irritations, infections or pimples that are causes by the accumulation of dead skin cells.


Has The Ability To Improve Mental And Emotional Health

  • By lowering our levels of stress and anxiety and by being able to raise levels of positive hormones such as serotonin, it allows us to be in a more pleasant, happy and relaxed state of mind.

  • Reducing the amount of stress we deal with in a day or week or improving our stress management techniques, can do wonders for our body, physically, mentally and emotionally.

  • If you are interested into how to reduce and manage your own stress better, take a look at this blog post here.

TIPS FOR TAKING BATHS THE RIGHT WAY


Even though we have seen how beneficial baths can be for us, I also wanted to include a couple of short and practical tips on how to best take baths as well as how to make them more enjoyable and relaxing:

  • Don't take daily baths: Excessive bathing can strip ur skin of its natural oils which can leave it dry and flaky. Bathe a maximum of 2x per week and instead make use of showers in between those days.

  • Using warm water: Make sure that your bath water is not too hot since some people may experience unwanted dizziness or weakness from the higher temperatures, while further drying out your skin. Keep the water temperature at a nice warm level, but not too hot.

  • Don't over-soak: Try to keep the length of your bath time up to 20minutes, or until your fingers and toes start to wrinkle a little, after which its best to go out.

  • Keeping your towels fresh: Its counter intuitive to come clean out of a bath and wrap yourself in a dirty towel, so try to wash your towels 1x per week to ensure the best experience and hygiene.

  • Always moisturize afterwards: Using a moisturizer or body lotion after a shower or bath can bring back your skins natural moisture and oils while keeping it plump and elastic.

  • Keep your bathtub clean: This is to prevent any unwanted infections or lingering bacteria on its surface which can be done by scrubbing it after you use the bath and using some mild cleaning supplies.

  • Try adding bath salts: Bath salts such as magnesium salts or epsom salts can be a great addition to your regular bath, as they have been shown to promote muscle relaxation and ease aches and pain from your muscles.

  • Incorporating some fun elements: Try out some fun additions such as bath oils, bath bombs, bath bubbles and skin friendly cleansers to make your bath experience even more caring and fun.

🧠 KEY IDEAS

In todays blog post we are talking about the benefits linked with taking baths where we will be discussing why baths are good for us as well as some tips to further boost your self care time and enjoyment in the bathtub.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

The Hype Around Spirulina Explained

In the past couple of years, you have probably come across or heard of the green algae superfood spirulina, which is often sold under the superfood or supplement section of stores claiming to yield all sorts of positive health effects on our wellbeing.

I wanted to take a look into this and see wether all the health related hype around spirulina really adds up.

Enjoy and as always, thank you for reading each week 😊

WHAT IS SPIRULINA?

In its raw form, spirulina is a type of algae which grows in salt or fresh water and is known to be a kind of cyanobacteria which is a family of single celled microbes that are recognized as green-blue algae. This single celled algae is able to photosynthesize just like other plants which is also why the algae comes in a vibrant green color thanks to all of the chlorophyll pigment within it.

It has been found that spirulina has been consumed already by the Aztecs in Mexico claiming to have boosted their endurance and physical abilities when it came to physically intense exercises. In the past decade it had grown a lot in popularity partially because NASA a couple of years ago found that this algae could successfully be grown in space to be used by astronauts.

Other than that, spirulina is today one of the worlds most popular supplements and can nowadays be found usually in a powder or capsule that are eaten alongside a healthy and balanced diet.

More and more research is coming out exploring the variety of health benefits which this algae could bring about. Read on to find out all about them.

NUTRIENT PROFILE

Based on the composition of spirulina, it is estimated that a single table spoon of spirulina (7g) provides the following nutrients in approximate amounts:

  • 20 calories

  • 4g of protein

  • < 2g of carbohydrates

  • 1g of fat (Provides a 1.5 : 1 ratio of omega 6 and omega 3 fatty acids)

Apart from these macronutrients, spirulina is also a decent source of the following micronutrients which serve many different functions within our body

  • Vitamins: Vitamin A, Vitamin E, Vitamin K, Thiamine (Vitamin B1), Riboflavin (Vitamin B2) and Niacin (Vitamin B3)

  • Minerals: Copper, iron, magnesium, potassium and manganese

Apart from these nutrients, spirulina is low in sodium and cholesterol making it a health addition to our diets as a supplement. Overall, spirulina contains a couple of key active ingredients such as phycocyanins, fatty acids, proteins and the before mentioned vitamins and minerals which give spirulina its health boosting properties. Phycocyanins found in spirulina are specialized pigments found within the algae which give it its unique strong green blue color and also raise the antioxidant level of spirulina.

WHAT IS IT GOOD FOR?

High Antioxidant Profile

  • As mentioned before, phycocyanins found in spirulina are the blue-green pigments responsible for spirulina’s impressive antioxidant profile. By raising the level of antioxidants in our diet, our bodies are better able to fight off free radicals that otherwise result in oxidative stress and can over time cause real harm to our bodies cells and blood vessel's for example. In this way, antioxidants prevent the bodies inflammation levels from becoming too high and in this way protecting us from a myriad of chronic diseases that are brought about by high inflammation in the body.

  • If you are interested, I have previously written about antioxidants and how they work here

Supports Good Eye And Oral Health

  • Spirulina contains a high amount of zeaxanthin which is a plant pigment that has been shown to help support good vision and eye health by preventing age related vision loss and the development of cataracts

  • Other studies have also found that spirulina has potent antibacterial properties which could make it useful for maintaining good oral health by being able to reduce some dental plaque and lowering the risk of oral cancer among those who chew tobacco. Quite some research has been done on spirulina’s ability to reduce the growth of oral sub mucous fibrosis (OSMF) which is a type of pre-cancerous wound in the mouth.

Can Improve Heart Health

  • In some studies, spirulina has been shown to be able to lower total cholesterol, LDL cholesterol (the bad kind) as well as triglycerides. On the upside, it has the ability to increase HDL or the good kind of cholesterol. This makes spirulina a good natural choice for improving lipids found within our blood and in this way protecting our heart health by lowering the chances of developing stroke or heart disease, additionally because spirulina has the property of decreasing oxidation of LDL cholesterol as will be mentioned below.

Has A Positive Effect On Your Immune System

  • Researchers are proposing that thanks to spirulina’s high vitamin content, specifically Vitamins E, C and B6, that it could maintain a healthy immune system function. Additionally, scientists are uncovering that spirulina can enhance the bodies natural production of white blood cells and antibodies which fight off bacteria and viruses to keep our body healthy.

  • If you would like to know more about how to boost your immune system, I have written about this topic here

Protects LDL Cholesterol From Oxidation

  • In your body, fatty structures such as LDL cholesterol are prone to undergoing oxidation which is known as lipid peroxidation. This oxidation of lipids is a key factor in contributing to the development of many chronic diseases and conditions.

  • Researches are uncovering that spirulina could have potent effects when it comes to minimizing lipid peroxidation in the body, helping to lower levels of inflammation as well as protecting you from different chronic conditions.

Could Help With Reducing Blood Pressure

  • A couple of different studies have come to the conclusion that a moderate consumption of spirulina per day, roughly 1 tablespoon, has the ability to significantly reduce both diastolic and systolic blood pressure, which could be especially beneficial for people who suffer from high blood pressure.

  • It is believed that the mechanism at work here is that spirulina stimulates a greater production of nitric oxide in the body which works to relax and dilute our blood vessels and thus reduce blood pressure.

Could Aid In Reducing Anemia

  • Anemia is recognized as a condition where by a person has a lower red blood cell count and thereby has lower levels of the oxygen carrying pigment hemoglobin that is found within red blood cells. With lower levels of hemoglobin, your blood becomes less effective at transporting oxygen around the body meaning that your feel fatigue and a lack of energy most of the time.

  • In a study from 2011, 40 older adults which previously had a recorded history of anemia, took daily spirulina supplements and showed a increase in their red blood cell count and noted improved immune function.

Could Improve Muscle Strength And Endurance

  • When we exercise, we naturally cause some oxidative damage to our muscle tissues due to anaerobic conditions of respiration (when our cells produce energy when here is an absence of oxygen). This oxidative damage, can greatly contribute to muscle fatigue and a poorer endurance which can hinder the athletic performance of athletes.

  • Intaking spirulina has been found to minimize this damage among athletes while also improving their muscle strength and endurance by increasing the oxygen uptake ability of our muscles.

Lowering blood sugar levels

  • Although most studies based on the effect of spirulina and blood sugar levels are based on animals, there is also some evidence starting to emerge to support that link in humans. In study participants who took spirulina supplements daily showed a reduction in fasting blood sugar levels among people who have type 2 diabetes. On the other hand, spirulina showed to have no impact on the blood sugar levels after a meal (after eating).

Could Improve General Mental Wellbeing

  • Spirulina has been found to contain the amino acid tryptophan which can naturally increase the amount of serotonin being produced in our brain. This discovery could potentially make spirulina useful for treating different mood disorders such as depression, bipolar disorder, anxiety disorders or schizophrenia, however more research is currently needed for this.

POTENTIAL RISKS OF USING SPIRULINA

Although spirulina is considered to be generally safe to eat and consume, there are a couple of things to watch out for:

  • During the growth cycle of spirulina, it may accumulate heavy metals, dangerous bacteria or other particles which can be harmful to our liver.

  • Spirulina also has a blood thinning effect meaning that individuals with blood clotting disorders or those who take blood thinning medications should use it with caution.

  • People who have the genetic disorder phenylketonuria (PKU) may want to also avoid spirulina because it contains the amino acid phenylalanine that can be harmful to people with that disorder.

  • People with certain autoimmune disorders may also have negative reactions to consuming spirulina.

  • Some food experts claim that spirulina naturally contains vitamin B12 that is crucial for our health in order to make new red blood cells, however spirulina does not contain vitamin B12, it is only suggested that it contains a compound which is similar to vitamin B12 as we know it.

Some people experience some of the common side effects when consuming spirulina regularly:

  • Allergies

  • Headaches

  • Sweating

  • Muscle pain

  • Issues with sleeping

HOW TO USE IT

Some people may not be a fan of the slightly bitter or earthy flavor of spirulina, which is why I have included below some more apetizing and convenient ways of using spirulina in a healthy moderation:

  • Adding it into smoothies (check the serving size on the back of the packaging)

  • Sprinkling it on top of soups

  • Mixing it in with oatmeal and adding sweeter toppings to balance the flavors

  • Mixing it into baked goods

  • Some people prefer to just drink it straight by mixing it with water

As a general point to consider, don't use more spirulina than what is suggested on the back of the product. There is no official serving size recommendation for spirulina, so I would say to start small such as half or one teaspoon and seeing how you feel afterwards.

🧠 KEY IDEAS

In this blog post we have taken a look into one of the worlds most popular food supplements - Spirulina. We have uncovered what spirulina actually is, what are the various health claims about it and lastly went through some safety recommendations and ideas for using it.

✏️ REFERENCES

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Beauty & Wellness Taya Bregant Beauty & Wellness Taya Bregant

Aromatherapy - What Is It & What Is It Good For?

A couple of days ago I become interested in learning and writing a piece about aromatherapy and how natural plant essences such as essentials oils can be used for healing and medical purposes.

Therefore in this blog post we will be taking a look into what aromatherapy actually is, how it works and brings about its acclaimed health benefits, as well as going through the various benefits and different uses that is offers. Lastly we will conclude with a useful rundown of the most commonly used essential oils within aromatherapy and look into what kind of exact effect they have on our body and mind.

I hope you find this piece useful and interesting, something a little different 🌺

WHAT IS AROMATHERAPY?

Aromatherapy is considered to be a type of practice or therapy which focuses on using natural aromatic plant extracts and essential oils to promote good health and wellbeing. It is proposed to positively impacts both our mental and physical wellbeing through different mechanisms of use of the essential oils.

But what exactly are essential oils?

Essential oils are concentrated plant extracts which can be produced via distillation from various plant parts such as the flowers, bark, roots, peels, petals or leaves. They are derived from the plant cells of the tissue they are extracted from and because they are highly concentrated they have a potent smell. Essential oils are considered “essential” because essential oils are derived from the essence of a plant which is considered to be the life force or smell containing part of a plant. Once the essence is extracted from the plant, it is considered an essential oil. To produce an essential oil, it takes a large quantity of the plant since you have to extract the essence of the plant which is found in small quantities within the plant and is known to perform other functions for the plant.

BRIEF HISTORY

Aromatherapy is believed to have been used already for 6000 years of human history, where evidence of its use has been recorded within ancient cultures of China, India and Egypt. These ancient cultures had incorporated vibrant plant essences and oils into balms, oils and resin which where then used for medical or religious regions in order to provide physical, emotional and mental benefits.

It is believed that the Persians in the 10th century and possibly even before that had invented the distillation of essential oils in order to extract them from plant materials where only around the 18th and 19th century, french and german physicians started to recognize the noticeably positive effects that such essential oils could bring about to the wellbeing of people.

Around the year 1937, a french perfumer and cosmetic chemist had coined the term “aromatherapy” which he then documented the use of inside one of his books where he discussed the impactful effect that essential oils can have on a verity of medical conditions.

HOW DOES AROMATHERAPY WORK?

Aromatherapy is able to work by using our sense of smell as well as the ability of our skin to absorb substances topically. This kind of therapy uses a variety of different essential oils to achieve a specific type of mood or change within the body, and this can be done through using methods such as:

  • Essential oil diffusers

  • Bath salts

  • Inhalers

  • Facial steamers

  • Various different body creams, lotions and oils which have fragrance

  • Aromatic spritzers

It is believed that when we inhale the scent of essential oils these scent molecules enter our nose and reach smell receptors in our nose, which are directly connected to the olfactory nerves that are responsible for conveying electrical impulses generated from smells from our environment and relaying them to the control center which is the brain. In this way, smells which we smell with our nose can be converted into electrical impulses that are then able to travel to the brain for it to carry out a suitable response, such as secreting more or less of a certain substance or chemical.

Within the brain, it is believed that the olfactory nerves directly impact the amygdala and the limbic system which are highly involved with generating and remembering emotional reactions which could explain why smelling essential oils can elicit a change in our mood. It is also important to mention that by impacting the limbic system, it is not only helping to balance emotions in our body by also our heart rate, breathing patterns, blood pressure, stress levels, memory performance and fine tune the balance of our hormones.

Scientists are also uncovering that essential oil scents can also reach the hypothalamus which may then respond by secreting more serotonin molecules which elevate our mood and levels of feel good molecules.

When such oils are applied topically, such as on the surface of our skin, a similar response is likely carried out, except that the substances pass through different layers of our skin as well as hair follicles and glands, during which it is absorbed and is then able to relay that external information internally towards different parts of the body such as muscles or joints.

Important: It is also important to know that when using essential oils topically (on skin), to always dilute them with water before hand as otherwise they can sometimes irritate our skin since they are very concentrated.

USES AND BENEFITS

MENTAL BENEFITS:

  • Treats and reduces migraines and headaches

  • Soothing anxiety, stress and depression

  • Elevating our mood

  • Boosts feelings of general relaxation

PHYSICAL BENEFITS:

  • Improving pain management

  • Boosting sleep quality by reducing insomnia and fatigue

  • Reducing side of effects of cancer treatments such as nausea and pain

  • Helping those who have asthma

  • Fights arthritis by reduce joint soreness

  • Fights against viruses, bacteria or fungi

  • Boosting overall immunity

  • Improves digestion

  • Helping with issues regarding menopause

  • Reducing the intensity of menstrual cramps

  • Soothing muscular aches

  • Preventing hair loss

  • Possibly cancer

WHICH ESSENTIAL OILS TO USE?

Nowadays you can find a variety of different essential oils being used in aromatherapy and that are able to be bought in stores. Each essential oil is said to have a different effect and healing properties on the body, so below I have mentioned some of the most popular essential oils you can find and what their functions are for the body:

  • Tee tree oil: This type of essential oil is most commonly sourced from Australia and has been used for its antiseptic and wound healing properties already by Australia’s aboriginal people. Other than that, tea tree oil is also beneficial for acne prone skin thanks to its antibacterial properties as well as fighting of the fungus which causes athletes foot.

  • Lavender oil: Many people find the scent of lavender to be relaxing so it is often used to reduce anxiety and stress as well as promote good sleep. It also functions to relive headaches and migraines.

  • Eucalyptus oil: Smelling the vapors of eucalyptus oil can help clear sinuses in those who have a cold or flu.

  • Lemon oil: Lemon oil is known to be a mood booster as well as being able to relive symptoms of depression and high stress levels.

  • Peppermint oil: This kind of essential oil when combined with eucalyptus had also been shown to help with treating the flu or colds as well as being able to relieve headaches when applied topically on the forehead.

  • Citronella oil: Citronella is a relative of the lemongrass plant and is well known for its insect repelling properties so it is commonly added within insect replant sprays and candles.

  • Clove oil: Clove oil is known to have antimicrobial, antioxidant and anti fungal proprieties with which it is able to reduce likelihood of vomiting and nausea as well as acting as a topical analgesic (pain killer) which can help with toothaches.

  • Rosemary oil: Rosemary oil is often added into shampoos and hair oils in order to stimulate healthy hair growth. Studies have also shown that rosemary essential oil can boost memory retention, prevent unwanted muscle spasms as well as supporting the nervous and circulatory systems.

  • Basil oil: It is used to sharpen mental concentration and alleviate some of the symptoms of depression as well as helping against migraines and headaches. It should however be avoided during pregnancy.

  • Bergamot oil: Some studies are indicating that bergamot essential oil can be useful for the urinary and digestive tracts as well as being able to help with skin problems when combined with eucalyptus oil such as those caused by chicken pox.

  • Chamomile oil: This essential oil can be useful for treating skin conditions such as eczema.

  • Thyme oil: Thyme essential oil is known for reducing general tiredness and stress levels throughout the body.

  • Black pepper oil: This spicy smelling oil can positively stimulate blood circulation and reduce muscle related aches and pains. When combined together with ginger essential oil, it has the ability to reduce pain related to arthritis and in this way improve flexibility.

When picking and buying essential oils, here are some things you should keep in mind:

  • Choose a reliable company: When picking an essential oil company make sure to choose a brand which is reputable in this field and has been doing this for several years.

  • Looking at the labels: Make sure that it is purely just essential oil that it inside and not some diluted version of it or just a “fragrance oil”. Make sure that it is 100% essential oil.

  • Choose essential oils which come in dark glass: By packing the oil within dark colored glass, it allows the quality of the oil to remain higher over time since sunlight does not damage it over time and also the oil is not able to dissolve the glass.

  • Comparing prices: Certain types of essential oils are naturally more expensive due to their production process or limited supply. More expensive oils such as these are sandalwood and rose oils so if you find such types of oils going for a very low price, double check the quality.

PRECAUTIONS AND SIDE EFFECTS

Aromatherapy and essential oils are considered generally safe to be used however there are still a couple of precautions to keep in mind when using them especially if alongside them you take any prescription medications.

Make sure to keep the following precautions in mind:

  • Always dilute the oils with some sort of neutral oil or by putting them in a diffuser as applying them directly onto the skin will likely irritate the skin since they are very concentrated.

  • Pregnant women as well as children should use essential oils with caution and for children, certain oils should never be swallowed.

When using essential oils, some people may also experience some of the following side effects, so if you do experience them, stop using the essential oil and ask your doctor about it.

  • Skin irritations and rashes

  • Excessive headaches

  • Asthma attacks or breathing difficulties

  • Allergic reactions

  • Nausea

  • Irritating the eyes or mucous membrane in the nose

⭐ KEY IDEAS

In this blog post we have discussed about the topic of aromatherapy, beginning with explaining what it is and how it works and then diving into the powerful effects it can have on the body and mind. We concluded with going through the most popular types of essential oils that are available and what kind of effects they have on our wellbeing as well as some general precautions when it comes to using them

✏️ REFERENCES

Read More
Beauty & Wellness Taya Bregant Beauty & Wellness Taya Bregant

Why Bother To Wear Sunscreen?

Now that summer is here in full swing along with rising temperatures, I thought it would be appropriate to write about the topic of sunscreen, since everyone needs to protect themselves suitably against the summer especially now in the summer when the sun is strongest.

In this blog post I wanted to take a look at into what sunscreen and SPF actually are, what are the different types of sun blocks you can buy, offer a short breakdown of how they work to protect our skin and fore mostly present the reasons for why we should be using sunscreen daily in the summer. I hope you find this summer themed piece interesting and useful for when it comes to buying and using your own protectant in the summer to protect your skin from harm.

Enjoy ☀️

WHAT IS SUNSCREEN AND SPF?

When buying sunscreen, you tend to see a SPF label on the packaging such as SPF 15 or SPF 30 so what exactly does this mean?

Well SPF stands for Sun Protection Factor and it essentially tells you how long it would take the sun rays (especially UVB rays) to redden or burn your skin if you applied the sunscreen compared to the amount of time it would take to redden your skin without having applied sunscreen. So for example, SPF 50 means that it would take you approximately 50 times longer for your skin to burn than if you used no sunscreen, meaning that your skin is about 50 times more protected than without sunscreen.

SPF is designed specifically to protect agains the suns UVB rays which are mostly responsible for causing skin cancer and sunburns on our skin. UVA rays on the other hand tend to be more responsible for the aging or wrinkling of skin as well as some skin cancers. This is why you tend to see some sunscreens labeled as UVA or UVB while broad spectrum sunscreens are designed to protect against both types of sun rays, ensuring maximal protection.

TYPES OF SUNSCREENS

When it comes to sunscreens, there are two main types:

Chemical sunscreens: This type of sunscreen also known as sunscreen uses ingredients such as oxybenzone and avobenzone which are designed to primarily filter UV rays and absorb some of the rays, after which the rays are reflected back and are transformed into small amounts of heat that then dissipates from the skin. Chemical sunscreens can also be unpopular to use on some skin types since for some people they can slightly sting however the upside is that they leave minimal to none white cast.

Mineral sunscreens: Mineral sunscreens also known as sun blocks are known to most commonly contain mineral based compounds such as titanium dioxide and zinc oxide which are designed to block the suns UV rays and also scatter them before they are able to penetrate your skin. Mineral based sunscreens are known to cause less skin irritations but also leave more of a white case behind especially on darker skin tones. Additionally, mineral sunscreens are known to be more suitable for broad spectrum UV ray protection compared to chemical sunscreens which makes them slightly more protective.

Overall, both sunscreen types are useful, it just depends on what your skin prefers.

Broad spectrum sunscreens are designed to protect against both UVA and UVB sun rays while in the past you used to only find sunscreens which either protected against UVA (The type of rays which causes skin tanning and premature aging) or against UVB rays (The type of rays which cause sunburn and skin cancers)

HOW DO SUNSCREENS WORK?

We have already discussed briefly on how sunscreen works to protect our skin from damaging UV rays, but I wanted to explain it here in a bit more of a clear way.

Overall, sunscreens are designed to prevent the UV rays from the sun from penetrating our skin and thus protecting us from sunburns, skin aging and skin cancer.

For this protection, chemical based sunscreens function to absorb and reflect the UV rays and in doing so, convert these rays into low heat energy that then dissipates from the surface of our skin. Instead of deflecting the UV rays like in mineral sunscreens, the molecules within the sunscreen absorb UV radiation an in doing so, molecules within the sunscreen gradually break down and during this release heat.

Mineral based sunscreens on the other hand physically protect us from UV rays which both reflect and absorb UV rays, in a similar way as brighter colors such as white which reflect light more. In the past, manufacturers of mineral sunscreens made the mineral particles much larger which is why a heavy white cast was noticeable while in more modern times, these particles are much smaller so the white case is reduced. Because mineral sunscreens work to deflect rays, they are considered to be broad spectrum sunscreen since they deflect both UVA and UVB rays.

I also wanted to briefly clarify the different types of sun rays which we have to be mindful of and their effects:

UVA rays: This type of solar radiation is able to penetrate deeper into our skin and be responsible for premature wrinkling, age spots and also some skin cancers.

UVB rays: UVB rays penetrate a bit less deeply into our skin than UVA rays and are known to mostly cause sunburns as well as skin cancers.

REASONS TO WEAR SUNSCREEN

Reducing Your risk Of Skin Cancer

  • It is estimated that by the age of 70, 1 in 5 Americans will end up having skin cancer. By wearing sunscreen consistently we are able to greatly reduce our chances of developing melanoma or squamous cell carcinoma. It is best to wear sunscreen everyday (minimum SPF 30), even on days that appear cloudy or cold and if you find yourself being in water or sweating throughout the day, reapplication is necessary every two hours for maximal protection.

Preventing Premature Aging Of Your Skin

  • When we are repeatedly exposed to the sun with no protection, we can cause a lot of damage to the collagen and elastin found within our skin as well as our skin cells. This repeated unprotected exposure can over time result in wrinkles, skin discoloration, fine lines as well as a leathery appearance of the skin. This phenomenon of the aging of the skin through sun exposure is known as photo-aging.

Reducing Sunburn Risk

  • All of us have at some point likely been sunburnt by spending too much time out on the sun and wearing minimal to no sun protection. The feeling is unpleasant and painful and can later also seriously harm the skin if the burns become repetitive such as skin cancers or other skin issues. If sunburned, apply some cooling after sun lotions or if you are experiencing a severe sunburn with blisters consult with a dermatologist or ask for help in a pharmacy, but always as a precaution apply sunscreen beforehand to keep your skin protected.

Reducing Skin Inflammation

  • UV rays from the sun make our skin more red and inflamed during excessive exposure which can worsen skin conditions such as rosacea and psoriasis which further inflame the skin. Wearing sunscreen daily also helps to avoid such issues down the line. If you find that you have sensitive skin which is prone to redness, look for sunscreen which contain more gentle ingredient such as titanium dioxide or zinc oxide to protect you from the suns rays.

Preventing Skin Discoloration And Development Of Scars

  • Sun spots tend to appear in later years of our life but are greatly associated with spending a lot of time in the sun during our youth. Sun spots or also called liver spots are brown or tan areas of discoloration which can occur most commonly on out face, head, hands, arms and are known to affect both men and women. This is an issue which frequent use of sunscreen is also able to help against.

Protection From Blue Light

  • Although not all sunscreens can protect against blue light, physical sunscreen are best suited for that as they are known for being able to reflect back various light rays, such as those coming from our electronic devices.

WHAT TO LOOK FOR IN A SUNSCREEN

When it comes to choosing or buying a sunscreen, look out for the following things:

  • In the summer and especially if you spend a lot of time outside: Choosing an SPF or 30 or higher

  • In the winter time: SPF 15 or 30 should be sufficient depending on the weather of where you live

  • Try to choose a broad spectrum sunscreen

  • Water resistant sunscreens: These sunscreens are tested to be effective at protecting even after 40 minutes of spending time in water. Make sure to always reapply sunscreen every 2 hours especially if you are outdoors a lot and spend time in the water since it will get washed off eventually.

.

HOW MUCH TO APPLY AND WHEN

How much?

For the face and neck do about half or one teaspoon and for the rest of the body apply generously on parts which are especially exposed to the sun such as the shoulders, abdomen, ear lobes and feet.

When?

When it comes to wearing other products on your face, sunscreen usually goes on last in order of application just to provide that maximal coverage. If your are swimming or sweating a lot or just generally spending a lot of time outdoors, reapply the sunscreen every 2 hours to ensure good coverage.

if you spend most of your days sitting down at a desk inside, second applications tend to not be necessary but adjust this depending on the intensity of the sun of where you live.

Apply sunscreen every day, especially on those summer days when the sun is at its strongest and temperatures are soaring. Also don't forget to protect your skin with other things than just sunscreen, such as clothing, hats or scarves. Be mindful to also wear sunscreen on days which appear to be cloudy as on days like this, the majority of the suns UV radiation also reaches the earth even thought it may appear to not.

🧠 KEY IDEAS

In this blog post we have discussed what sunscreen and SPF actually are as well as the types of sunscreens you can find nowadays, specifically chemical and mineral sunscreens. Next we uncovered the benefits and reasons for why we should wear sunscreen daily and lastly concluded with some practical advice on what to look for when buying sunscreen and tips for wearing.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

Is Apple Cider Vinegar Actually Good For You?

You may have heard people saying that drinking apple cider regularly in small amounts is healthy, especially being promoted in the form of apple cider shots. Health enthusiasts claim that drinking apple cider especially when fasting helps with weight management and preventing insulin resistance while other critics claim that drinking it directly is too acidic and can even be harmful to us.

Because of this, I wanted to take a look at what the science has to say on this front and see wether drinking apple cider vinegar is actually beneficial and healthy for us.

I hope you enjoy and learn something new today.

My intention today: Taking a look at the benefits or drawbacks from drinking apple cider vinegar.

WHAT IS IT MADE OF?

The main active ingredient or compound found within apple cider vinegar is acetic acid which is responsible for the acidic nature of the vinegar as well as its strong sour taste and smell. Some researchers also claim that acetic acid is where the vinegar gets its acclaimed health benefits.

Unfiltered and usually organic types of apple cider vinegar also contains a substance known as “mother” which gives the vinegar a naturally murky and cloudy appearance as well as potentially boosting the vinegars health claims.

Other than that, apple cider vinegar is made through fermentation whereby strands of yeast breakdown and digest the sugar naturally found in apple juice which turns it into alcohol within a couple of weeks. Afterwards, other bacteria break down the alcohol into acetic acid which then gives the vinegar the distinctive taste and smell.

BENEFITS OF APPPLE CIDER VINEGAR


Can Help With Regulating Blood Sugar

  • Some research has emerged to show that moderate consumption of apple cider vinegar can help with treating type 2 diabetes, although the vinegar itself is by no means a replacement for proper diabetes treatments of medications.

  • Even though apple cider vinegar may not help with getting completely rid of type 2 diabetes, it has been shown to be able to lower and maintain suitably low post meal blood glucose which can overall slow down premature aging and prevent different chronic diseases.

  • Type 2 diabetes is still best managed with appropriate lifestyle choices such as a balanced diet high in fibre and moderate exercise, as well as being paired with proper sleep and the appropriate mix of medication.

  • Although the evidence for apple cider vinegar being able to lower post meal blood sugar levels is decent, there needs to be more larger scale studies done as well as more human focused studies.

May Aid With Weight Loss

  • Some studies have shown that the participants who have consumer apple cider vinegar alongside a meal containing solid foods, had experienced a suppression in their appetite around 2 hours after eating. This lead the participants to stay fuller for longer and also avoid taking in excess calories later on through snacking.

  • Other than suppressing appetite, apple cider vinegar may also promote weight loss through the before mentioned lowering of blood glucose and reduction of insulin levels as well as being naturally low in calories.

  • Although it is important to point out that weight loss is not achieved by subtracting or adding a single ingredient into your diet but it is a culmination of suitable nutritional and lifestyle choices along side a calorie deficit which then add up over time to surpress appetite.

Has Antimicrobial Properties

  • Different types of vinegars have for millennia been used types disinfectants for killing strains of bacteria and pathogens which not only make vinegars useful as cleaning agents but also as food preservatives.

  • Although apple cider vinegar is considered to be a weak type of vinegar, it has been shown to inhibit the growth of bacteria such as E. coli which helps to preserve food and keep it edible for longer

  • A different study looked into the ability of apple cider vinegar to kill Salmonella bacteria and it has been fund that when the vinegar is paired with lemon juice, the effect is strongest.

Promotes Healthy Skin

  • Apple cider vinegar is generally recommended for people who naturally have oily or more acne prone skin where it can be used to balance the skins natural pH levels through using it as a toner, a spot treatment or even a ingredient within your facial cleaner

  • Our skin tends to be naturally more acidic, but for people with eczema, the skin may be slightly more alkaline or less acidic where applying a little bit of (diluted) apple cider vinegar may help with balancing the skins pH which works to improve the skins appearance and skin barrier.

  • Evidence on this is mixed where some studies reported that apple cider vinegar was too harsh on the skin and had irritated it, so if you do notice irritations in your skin when using the vinegar on your skin, stop immediately.


Can Improve Heart Health

  • Heart disease is one of the most common health concerning conditions in the world today where it is often brought about by low levels of exercise, poor diet, genetic causes as well as a too high level of cholesterol within the body which over time can block arteries.

  • Apple cider vinegar has in this way been shown to potentially be able to improve the functioning of our heart by being able to raise the levels of HDL (the good type of cholesterol) while lowering LDL cholesterol and triglycerides.

  • Overall, drinking moderate amounts of apple cider vinegar has been shown to reduce overall cholesterol levels however more human based studies need to be performed to declare any real relationship here.

PRECAUTIONS

Although apple cider vinegar is considered to be generally safe to drink in small amounts, there are a couple of precautions or possible downsides you may want to consider before drinking it:

  • Drinking non diluted apple cider may over time start to erode the enamel on your teeth so always make sure to dilute the vinegar before drinking it and also drink water after it.

  • Some people experience that acidic foods such as vinegar may further worsen acid reflux

  • If you already have chronic kidney disease, drinking extra vinegar may not do you good since your kidneys may not be able to process all of that extra acid

  • Over time, if you drink undiluted apple cider vinegar, the tissue in your oesophagus or drinking/ eating canal may become damaged and cause discomfort when eating foods

ADVICE FOR USE

Below you can find a summary of how to best consume or use apple cider vinegar:

  • Always dilute it with water

  • Use it as an ingredient in cooking to liven up the taste of foods such as salads or sauces or use it to preserve foods for longer

  • Consult with a healthcare professional on how much is suitable for you to use

  • Before applying it topically onto skin, again consult with a healthcare professional to not cause any unwanted irritation or harm

🧠 KEY IDEAS

In this blog post we have taken a look at the different health benefits that consuming or using apple cider vinegar may bring about as well as exploring some useful precautions relating to it and general advice for using it.

✏️ REFERENCES

Read More
Nutriton Taya Bregant Nutriton Taya Bregant

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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Lifestyle Taya Bregant Lifestyle Taya Bregant

Time Spent In Nature Is Healing - Here’s Why It’s Important

Because spring is the time where nature returns back to its vitality and bright colors along with the outdoor temperatures slowly starting to warm up again, I thought it would be the perfect opportunity to write about how the time we spend outdoors in nature can be so beneficial and healing for us.

I have been recently inspired to write this from attending a gardening activity within my university where in groups we helped plant new plants, take care of existing plants all while building a community of nature enthusiasts.

I strongly believe that anyone can gain something good by interacting with nature and making an effort to every so often disconnect from our technological and material world and step into the environment which we all evolved from in the first place.

Practices such as these where you fully immerse yourself in natural settings are not new and have actually become a lot more popular due to the Japanese concept of “forest bathing”, which is also a subject we will be exploring today.

My Intention Today: To inform you about the many ways that spending quality time in nature can be very therapeutic and beneficial for your health as well as offer you advice on how to make this a more consistent practice. 🌿🌳

BENEFITS OF SPENDING TIME IN NATURE


You often hear people saw “Go get some fresh air” when someone is feeling anxious, angry or uninspired, and that is for good reason. More and more research is point out how such a simple solution as spending some time each day or week being immersed in nature can help our both our mental wellbeing as well as out physical health.

Mental benefits from spending time in nature

  • Boosting your mood (Releases feel good chemicals like endorphins and dopamine)

  • Increasing your mindful awareness

  • Reducing symptoms of depression

  • Reducing stress and anxiety by lowering cortisol

  • Higher self esteem and confidence levels

  • Lowers levels of anger

  • Reducing loneliness and isolation

  • Shifting your perspective

  • Enhancing spirituality and feelings of being connected to a larger whole

  • Restored capacity for concentration and attention

  • Improved ability to retrospect and reflect on an issue


Physical benefits from spending time in nature:

  • Lowering of blood pressure

  • Being able to breathe in cleaner air which lowers your risk of respiratory concerns

  • Reduced muscle tension

  • Allowing for higher quality sleep by exposing yourself to sunlight during the day

  • Possibly contributing to a higher pain tolerance

  • Improving your physical fitness by being more active

WHY DOES IT WORK?


  • It is proposed that time spent in nature benefits us due to the following reasons:

    • Cohesive nature: Our interaction with nature allow us to develop meaningful human relationships.

    • Formative nature: Our interaction with nature has an impact and influence on our mood, attitude, behaviors and even our values.

    • Satisfactive nature: When we interact with nature, we can feel that our expectations and needs are satisfied through our interactions with it.

    • Transcendent nature: Many people view nature as an anchor for their spirituality by experiencing benefits related to their religious or spiritual values after spending quality time in nature.

MAXIMIZING YOUR BENEFITS


  • A study from 2019 had shown that spending at least 2 hours a week outside in nature has been shown to have a significant boost and increase in your health and wellbeing also among elderly people and people with existing medical issues. The research also pointed out that these 2 hours can either be spent all in one go or in small chunks throughout the week where both will still yield the mental and physical benefits we previously discussed.

  • How to make the most of your time in nature?

    • Find a place you feel safe in: The point is to find a safe environment which will not further increase your stress.

    • Try your best to be present with your surroundings and your breath: Pay attention to your senses; the colors, sounds of birds or water, smells of flowers or soil etc.

    • Keep your phone to a minimum: We already spend so much of our time digitally connected so it is most useful if you do not use your phone when trying to connect with nature.

HOW TO DO THIS MORE OFTEN


  • Here I have prepared two lists of ideas, the first one being how you can make it easier and more likely for you to spend more time outdoors among greenery and the second one is more of a lifestyle approach about how you can bring more of nature into your own life. Therefore the first list is about going out into nature and the second one is about bringing nature to you.


How to spend more time in nature:

  • Performing more of your physical recreation outdoors - Walking, running, body weight exercises, bringing your exercise mat to a park, swimming in a lake or ocean etc.

  • Going outside with a friend

  • Taking breaks from working by going outside

  • Focusing on small actionable tasks (finding a near by park or green zone instead of having to drive out somewhere)

  • Visiting a large park, botanical garden or nature based site

  • Try out gardening as a hobby and growing some of your own produce

  • Going outside first thing in the morning (Also helps with waking you up)

  • Starting or taking part in a nature club

  • Taking part in a nature clean up activity (Such as collecting trash in natural sites)

  • Taking up a new nature based hobby (bird watching, gardening, hiking, fishing, camping, photography, horse riding etc.)

  • Possibly replacing your morning commute with a walk or bike ride instead of driving


How to bring more of nature into your everyday:

  • Having more plants in your home or on outdoor balconies/ terraces

  • Using more furniture made of natural materials (wood, stone, straw, clay, cotton, marble, cork, linen)

  • Using more earth tones for your home decorations (Muted yellows, browns, soft greens, blues and a variety of beiges and sandy/ clay colors)

  • Letting in natural sunlight if possible

  • Visiting local farmers or markets and getting closer to the primary producers of our food

  • Hanging up nature related artwork around your home

FOREST BATHING


Forest bathing also known as Shinrin-yoku is a concept and term originating from Japan around the time of 1980’s and is accredited to Dr. Qing Li who today is still an expert in forest medicine and immunology.

This practice consists of spending quality time outdoors and connecting and was developed for two main reasons at the time: 1) An antidote was needed for the tech burn out that the Japanese society was experiencing at the time and 2) Forest bathing wanted to inspire residents to further connect with and protect Japan’s local nature and green spaces.

The beautiful thing about forest bathing is it is highly individual and there is no exact way fo doing it right or wrong, but just based on what feels good and right to you in the moment when you are in a natural setting.

Forrest bathing can be done as simply as by being present in nature and taking note of the unique sounds, smells and sights that are present around you. It is meant to temporarily detach you from the fast paced modern world that is ever connected in technology and things to do and keep track off - A moment to take some time for yourself in peace.

🧠 KEY TERMS

  • Forrest bathing: A Japanese term (shinrin yoku), describing the process of bring calm and quiet among trees, while observing the natural wonders around you and focusing on deep relaxed breathing.

🔑 KEY POINTS

  • Several studies have shown that spending some time each day or week in a natural environment can improve both our mental and physical health in ways such as reducing symptoms of depression and lowering of stress levels as well as improving the quality of our breathing and sleep.

  • In order to reap these benefits, even just spending 2 hours per week within nature has been shown to help contribute to a better wellbeing where you can do so by choosing to move some of your exercise habits outside, inviting a friend to go on a forest walk or hike or even trying out activities such as gardening and photography which allow you to immerse yourself in the wonders that nature has to offer.

  • Some people like to practice what is called “Forrest bathing” which is aimed at disconnecting you from a fast paced and ultra connected lifestyle in turn for allowing you to notice and appreciate different aspects of nature that are around you such as the sounds of birds, the warm feeling of sunlight on your skin or the invigorating smell of a pine forrest.

✍🏽 REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

Antioxidants - What Are They & How Do They Work?

Antioxidants have for quite a long time been used as a major buzzword in various different industries, ranging from food and drinks corporations to beauty and cosmetics brands, mostly used as a marketing strategy for the purpose of getting to buy people more of certain products.

Nowadays we hear all sorts of acclaimed benefits of these molecules such as having powerful anti aging properties, supporting immune defense as well as helping the prevention of various chronic diseases all of which we will take a look at later, but I think it is worthwhile to first start with the basics: Understanding what antioxidants are and what is their role in our body and vitality.

Once we establish that, we can then start considering what good antioxidants do for us and what are some naturally rich antioxidant food sources that can bring us the acclaimed health impacts. This is what we will be exploring today.

My Writing Intention: To explain the idea and workings behind antioxidants in an interesting and understandable way and present the ways in which you can add more of these health boosting compounds into your life.

WHAT ARE ANTIOXIDANTS & HOW DO THEY WORK?

You may have heard of the term “antioxidants” before, but what does that actually mean?

In a simplified sense, an antioxidant is either a natural or man made substance which functions to prevent or delay some sort of cell damage. In other words, antioxidants are specialized “species” or types of molecules which maintain the health of our cells, by fighting against, or more properly said, “neutralizing” free radicals.

Free radicals in our body, are a different kind of natural compounds which in a simplified chemistry sense, are compounds which have an incomplete outer most electrons shell, which makes these compounds naturally very reactive and unstable. Because of this high reactivity and instability, in order to stabilize themselves, these free radicals essentially “steal” or obtain an electron or two from other near-by cells (Such as skin cells, muscle cells, blood cells etc) which in turn damages the vitality and DNA structure of those cells.

In this way, it is essential to maintain a proper balance of antioxidants and free radicals in the body, as an excessive proportion of free radicals, creates a condition known as “oxidative stress” in the body which is a state of chemical imbalance in or body, which results from a too high proportion of reactive oxygen species (free radicals) and a lack of antioxidants to defend against those radicals.

Additionally, long term oxidative stress has been shown to be able to manifest itself in many negative ways in the body such as increasing your risk of diabetes, heart disease, speed of premature aging and promote the growth of various types of cancers.

This is why it is important to maintain an optimal and health balance of diet sources antioxidants in order to counteract the negative effects of free radicals.

It is important to know and realize that free radicals are species which are continuously being formed in our body through a multitude of common activities and processes such as digestion and exercise. However we actually benefit from having a stable and not too large level of free radicals in our body; For example you immune system defense cells rely on free radicals to fight infections.

Additionally, many different voluntary lifestyle choices also increase the amount of free radicals in our body such as:

  • Smoking of cigarettes

  • Heavy alcohol intake

  • Excessive sun light exposure

  • Air pollution and toxin exposure

  • High intake of polyunsaturated fatty acids

  • Having high blood sugar levels

  • Intense and prolonged exercise

  • Types of infections such as bacterial, fungal or viral

While a regulated level of free radials in our body is not an issue and is normal occurrence, the issue becomes when we part take in many of the above mentioned activities which drastically increase free radical production. When those activities are coupled with a diet poor in antioxidants that is when our body enters oxidative stress which later on increases our chances of developing various other chronic conditions such as diabetes, cancer and cardiovascular disease along with premature aging.

BENEFITS OF A DIET HIGH IN ANTIOXIDANTS

When it comes to supplementing antioxidants, the effects and associated health benefits are much smaller and often even negligible, which is why nutritionists and dietitians always recommend to obtain all of these food molecules through actual food first.

One of the reason why antioxidants are much less powerful in a supplement form is because these chemicals tend to work best when combined with other nutrients, plant chemicals and also other antioxidants.

Most studies have indicated that focussing on intaking specific antioxidants in order to boost health has actually very minimal evidence of working or producing any positive health effect. As a result, researchers in this fields tend to focus on promoting a diet that is high in general whole foods, including fruits and vegetables of vibrant colors, which will ensure that you are getting the most important macro nutrients while also not missing out on vital micronutrients along with antioxidants. The key is to focus on a whole rounded whole foods diet instead of exclusively designing your diet around antioxidant rich foods.

That said, some studies have proposed that antioxidant consumption can benefit us in the following ways, although the results of other studies were conflicting or unclear here:

  • Prevention Of Chronic Diseases:

    • This is due to the ability of antioxidant species to reduce the level of oxidative stress in our body which works to protect against diseases such as cancers, diabetes and cardiovascular conditions. This is also occurs, because antioxidants prevent inflammation levels from becoming too high in our body which in itself can be a leading cause for various chronic ailments.

  • Supporting Of Vision and Eye Health:

    • Many antioxidants such as those from beta carotene (found in yellow / orange produce) has been know to have protective properties for your health, specifically when it comes to age related macular degeneration and cataracts.

  • Mental Health Improvements:

    • Higher levels of oxidative stress in the body are often related to depression and anxiety which worsen the mental wellbeing of the individual and although making a shift in diet will not resolve this issues on its own, a colorful diet can help with stabilizing and improving the mood of these individuals.

  • Boosting Brain Function and Abilities:

    • Since the brain is an organ which is metabolically very active, it is very prone to be attacked by free radicals. Because of this, consumption of a diet high in fruits and vegetables has been shown to protect the brain from various forms of mental decline such as memory loss, Alzheimers disease and other brain related conditions that worsen cognitive functioning.

  • Helping To Maintain A Healthy Gut Microbiome:

    • Some research has shown that antioxidants have the ability to reduce the level of oxidative stress in our body by regulating the composition of beneficial bacteria in our gut, which can promote the growth of more beneficial bacterial strains in our gut. This can improve our digestion, mood as well as immunity as research is finding out more and more links between the health of our gut and our general wellbeing.

    • Click here to learn more about the power of a healthy gut micro biome

  • Supporting A Healthy Aging Process:

    • Although nothing so far has been found to genuinely be able to stop or reverse the effects of aging, antioxidants as discussed above, have been shown to prevent the mental decline of individuals (memory loss and Alzheimers disease), especially when it comes to elderly people, which can improve their quality of life in their older years and make it a more smoother aging process.

  • Known To Be Beneficial For The Skin:

    • When it comes to our skin, antioxidants can reduce levels of inflammation within our body which can prevent against redness, puffiness and premature aging of the skin. Furthermore, antioxidants have the ability to further protect our skin cells from harmful sun rays, although wearing sunscreen is still recommended.

    • Vitamin C, which is a common type of antioxidant, has been shown to be beneficial for the skin because it can help with managing skin de-colouration and boosting collagen production within our skin cells which works towards younger looking skin. This is why so many skin related products nowadays contain vitamin C.

ANTIOXIDANT RICH FOODS

Although our body does produce some its own antioxidant such as glutathione, the majority of antioxidants are derived from plant sources. This is because plants too need antioxidants to protect the well being of their cells since plants are exposed to a lot of ultraviolet sunlight radiation, which without antioxidants, would over time cause irreversible damage to the plant.

Some of the most important antioxidants which we have to obtain from our diet include:

  • Vitamin C (Essential for our health)

  • Vitamin E (Essential for our health)

  • Carotenoids

  • Selenium mineral

  • Zinc mineral

  • Various smaller plant compounds: Flavonoids, tannins and phenolic compounds

Some of the most rich food sources of antioxidants include:

  • Various berries: Blueberries, strawberries, cranberries, blackberries (Find our more about berries here)

  • Black coffee (Learn more about coffee here)

  • Green tea (Learn more about green tea here)

  • Pecan nuts and walnuts (Learn more about nuts here)

  • Orange colored vegetables (Sweet potatoes, carrots, squashes and pumpkin)

  • Dark leafy greens (Spinach, kale, Swiss chard etc)

  • Dark chocolate/ cacao

  • Artichokes

  • Red cabbage

  • Beetroot

  • Beans

You will also likely notice that the foods with the highest antioxidant content are also the ones which are brightest in color variety: Think about blue blueberries, vibrant greens of spinach, bright colored sweet potatoes and the purple hue of red cabbage. This is because antioxidants a lot of the times also act as pigment in plants. For example, Carotenoids are considered to be an antioxidant but is also what gives orange vegetables such as sweet potatoes and carrots their vibrant color and health benefits. This why it is advised to eat a varied and colorful diet

I hope that you were able to learn some new information about todays topic of antioxidants and that you found it interesting. I also learnt many new things while writing this post. As always, if you have any specific topic requests or ideas, please let me know.

Enjoy your day 💛

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