Drinking lemon water cures cancers?

Lemon water is simply the juice from lemons mixed with water.

Lemons, especially their peels, are an excellent source of terpenes such as d-limonene. The primary health benefits of terpenes revolve around some impressive anticancer effects – both in prevention and possibly treatment. Studies have revealed that lemon extract can successfully destroy malignant cells in a wide range of cancers.

Specifically, d-limonene reduced the expression of breast tumor cyclin D1 (cyclin D1 is one of the frequently overexpressed proteins and one of the commonly amplified genes in breast cancer).

In lemons the highest content of limonene is found in the peel and white spongy inner parts. A typical average-sized lemon has about 300 mg of d-limonene. Thus to take advantage of the health benefits of lemons and achieve adequate d-limonene intake is by juicing them (complete with peel).

In addition, lemon water contains other beneficial substances, It is a source of plant compounds called flavonoids, which  have antioxidant properties that appear to help protect our cells from damage.

Lemon flavonoids also have the potential to reduce oxidative stress and damage.As lemon water contains high amounts of citrate, numerous studies have found it can successfully help treat kidney stones.

Drinking lemon water is a low-calorie and low-sugar beverage that can boost our vitamin C intake. In addition, it also contains trace amounts of folate and potassium.

However, the acid in lemons can damage our tooth enamel over time, which makes our teeth more prone to cavities. Thus we should rinse the mouth with water afterwards and it is best to wait an hour before brushing your teeth.

High-protein diets

There is a suggestion that it is less effort to have weight loss if we can eat 10 to 35 percent high protein food such as turkey, chicken and red meat in our diets.

Proponents say that such diets boost our metabolism, promoting weight loss while making us feel full. This is because it takes more energy for our body to digest protein in meat than it does for carbohydrates or fat. In other words, the more protein we eat, the harder our body has to work to digest it and so more calories can be burnt in the process.

However, we need to be very careful about high protein diets as nutritional deficiencies could arise and our liver or kidney might have problem as a result, since a high-protein diet could affect these organs.

Merry Christmas

Fresh vs Dried Turmeric

Turmeric is a plant in the same botanical family as ginger. It supports internal cleansing, acting as a liver and gastrointestinal system tonic. Curcumin, which is found in turmeric, is a powerful antioxidant and can help support joint health and helps support blood circulation. Moreover, its antioxidant properties help calm and brighten skin and provide protection from free radicals.

Fresh vs Dried Turmeric

Fresh turmeric is the root of the turmeric plant and some studies show that it is more bioavailable, which means the body uses it more readily and effectively. We can slice, grate, juice or blend the turmeric root. However, some people find it difficult to prepare fresh turmeric and consume it regularly to avoid spoilage.

Dried turmeric is the ground powder made from the root of the turmeric plant. The powder is shelf-stable and easy to add to recipes. Many people prefer the powder form of turmeric for these reasons and we do not have to toss it for about 2 years.

Top Herbs for Immune Health

# Echinacea
Echinacea is an herb that is native to North America and was used as a health tonic by Native Americans. There are 9 known species of this antioxidant-packed plant. Taking echinacea may reduce our risk of some health concerns and it may stimulate the immune system.

# Elderberry
As one of the most commonly used health tonics in the world, elderberries are high in vitamin C and a good source of antioxidant flavanols and phenolic acids, among other health-supporting substances.

# Turkey Tail Mushroom
This wild-sounding mushroom gets its name because it is shaped like a turkey tail. Turkey tail mushroom is a common mushroom with uncommon benefits for immune health. Research shows it may boost immune health by modulating cytokine production, a substance made by immune cells that influences the health of other cells.

# Reishi
Being an adaptogenic herb with a long history of combatting stress and promoting wellbeing in many aspects, reishi mushroom, also known as Ganoderma lucidum, contains several molecules that promote health—triterpenoids, polysaccharides and peptidoglycans.Reishi mushroom has been scientifically proven to boost the immune system and it may positively influence the genes in white blood cells, a critical component of immune health.

# Black Cumin Seed
Black cumin seeds are the seeds from the plant Nigella sativa. As a supplement, black cumin seed nourishes our body from head to toe. This botanical is most often taken to maintain immune health, support microbial balance and promote respiratory health.

# Olive Leaf
The same olive plant that gives us healthy Mediterranean staples like olive oil and delicious olives also contains an antioxidant substance known as oleuropein in its leaves. Olive leaves have been used in Greece, Morocco and Tunisia as a health tonic for centuries and modern wellness-seekers are catching on to its immune-boosting benefits.

# Garlic
Another feature of the healthful Mediterranean diet is garlic. Garlic boosts the immune system by producing more natural killer cells in the blood.

# Essiac Tea
Essiac tea is an herbal blend traditionally comprised of four ingredients: slippery elm, sheep sorrel, Indian rhubarb root and burdock root. This combination of herbs is often used to support immune health. Essiac was popularized by Rene Caisse, a Canadian nurse, in the 1920s.

In addition, lack of sleep suppresses immune function and has been linked to a long list of health concerns. If you have trouble sleeping, try a sleep-promoting supplement like melatonin or magnesium.

Vitamins and Herbs for Men Over 40

Ashwagandha for Sexual Health and Stress

Adaptogenic herbs are a special category of herbs known to fight the physical and mental effects of stress. One of the most popular adaptogenic herbs, ashwagandha, helps with men’s sexual health.

Ashwagandha is an ancient herb used for health and wellness. In fact, it is one of the most important herbs in Ayurveda and it has many, time-tested uses. Research has shown that stressed adults who supplement with ashwagandha can show up to a 30% reduction in cortisol levels.

Then what is cortisol? Cortisol is a stress hormone that fuels our body’s fight-or-flight instinct. It plays a role in everything from how our body uses carbs, fats and proteins to our sleep/wake cycles.Too much cortisol as a result of long-term stress can disrupt almost all of our body’s processes. That includes having a negative impact on men’s sexual health and sleeping patterns.

Selenium for Vitality

Selenium is a trace mineral and antioxidant that is necessary for many natural processes. Low levels of selenium have been linked to many health issues that affect aging men including prostate health concerns, and cardiovascular and cognitive health.

The Food and Nutrition Board recommends that adult men get at least 55 mcg of selenium each day. Selenium can be found in garlic, broccoli and brussels sprouts.

Saw Palmetto for Prostate & Urinary Health

Prostate changes are a fact of life for men as they age. And so urinary or prostate health becomes an important area of health for men.

Starting as early as mid 20s, the prostate in a man slowly gets bigger as a normal part of aging. And by the time when the age reaches 50s, it may cause changes in urination frequency and comfort. Saw palmetto is one of the most common supplements taken by men to support prostate and urinary health.

The best sport for a longer life

Social interactions might play a part in augmenting the benefits of exercise.

People who played tennis, badminton or soccer tended to live longer than those who cycled, swam or jogged.

According to a new epidemiological study of Danish men and women, playing tennis and other sports that are social might add years to your life,

The study found that adults who reported frequently participating in tennis or other racket and team sports lived longer than people who were sedentary. But they also lived longer than people who took part in reliably healthy but often solitary activities such as jogging, swimming and cycling.

One widely publicized 2017 study of more than 80,000 British men and women also found that those who played racket sports tended to outlive those who jogged.

These results piqued the interest of a group of scientists. They previously had examined links between jogging and longevity and concluded that moderate amounts of moderately paced running led to greater gains in longevity than more-gentle or strenuous running.

In another study, the researchers zeroed in on 8,600 of the participants who had been part of the study for about 25 years.

The most obvious finding was that people who had reported almost never exercising were more likely than the active to have died in the ensuing decades.

The associations between particular activities and life span were more surprising.

Cycling was associated with a lengthier life span, adding an average of 3.7 years to riders’ lives, compared to sedentary Danes. Running likewise was associated with an extra 3.2 years of life.

But these gains were notably less than for playing tennis, which was linked to 9.7 added years of life, or badminton, which was linked to an extra 6.2 years, or soccer, which added almost 5 years to players’ lives.

“We know from other research that social support provides stress mitigation,” Dr. James O’Keefe, a study co-author and the director of preventive cardiology at the Mid America Heart Institute at Saint Luke’s Health Center in Kansas City says.

“So being with other people, playing and interacting with them, as you do when you play games that require a partner or a team, probably has unique psychological and physiological effects,” he says, amplifying the benefits of the exercise.

How many steps per day we should walk?

Walking support joint health, bone health and more. In 2009, at the University of Tasmania, Australia, it was found that women who achieved greater than 7,500 steps per day had a 50% lower prevalence rate of depression than women who had less than 5,000 steps per day. This indicated the role of physical activity in decreasing the occurrence of depression in women.

In another study, in 2006, at the University of Tennessee, it was found that women who had between 5,000 and 7,500 steps per day had a substantially lower body mass index than the women, who accumulated less than 5,000 steps per day. This relationship indicates that increased physical fitness each day contributes to maintaining a healthier weight.

Then how many steps per day we should walk are enough?

The popular slogan “10,000 steps per day” originated in Japan, in the 1960s, when a pedometer was marketed with the name “manpo-kei”, which translates as “10,000 steps meter”.

Several studies have been published that support this presumption to be true, as there are several health benefits we can receive from actively reaching 10,000 steps per day.

In 2011, a study from the Pennington Biomedical Research Center recommended increasing steps per day by 2,000 for individuals with low levels of activity, who already had excess body fat. Those who do not need further improvement on their body composition may need optimal physical activity levels, such as 11,000 to 12,000 steps per day, to achieve greater benefits in their body composition. Catrine Tudor-Locke, Director of the Walking Behavior Laboratory at the Pennington Biomedical Research Center estimates that 150 minutes of a moderate fitness routine would equate to around 7,000 to 8,000 steps per day.

Normative data indicate that healthy adults typically take between 4,000 and 18,000 steps/day, and that 10,000 steps/day is reasonable despite some inter-individual variation. 100 steps/minute represents a reasonable floor value indicative of moderate intensity walking. Multiplying this cadence by 30 minutes (i.e., typical of a daily recommendation) produces a minimum of 3,000 steps that is best used as a heuristic (i.e., guiding) value, but these steps must be taken over and above habitual activity levels to be a true expression of free-living steps/day.

However, physical activity guidelines are typically expressed in terms of duration.The Center for Disease Control and Prevention has outlined certain guidelines for aerobic exercise that will produce health benefits. Aerobic activity for 60 minutes or more per day is recommended for children over 6 years of age. For healthy adults and older adults, it is advised that 150 minutes of moderate-intensity aerobic activity, such as brisk walking, should be undertaken every week. If an adult prefers more vigorous-intensity workouts, such as jogging or running, this should be limited to 75 minutes per week.

Each individual needs to find a method that is suitable to his or her physical activity level and lifestyle. Tudor-Locke also suggests that if you normally accumulate 5,000 steps per day, taking an extra 30-minute brisk walk would increase the number to about 8,000 steps. This simple addition to your daily routine can have a great impact on a more favorable body composition and your overall health.

Talking to a healthcare or fitness professional can help you determine how many steps you should be taking each day to best fit your lifestyle and physical health. Thus although aiming for around 10,000 steps a day can have great health benefits, this amount of steps may not be healthy for every individual.

Ashwagandha for Sexual Health and Stress

Adaptogenic herbs are a special category of herbs known to fight the physical and mental effects of stress. One of the most popular adaptogenic herbs, ashwagandha, also conveniently helps with men’s sexual health.

Ashwagandha is an ancient herb used for health and wellness. In fact, it is one of the most important herbs in Ayurveda and it has many, time-tested uses. Research has shown that stressed adults who supplement with ashwagandha can show up to a 30% reduction in cortisol levels. Cortisol is a stress hormone that fuels our body’s fight-or-flight instinct and it plays a role in everything from how our body uses carbs, fats and proteins to our sleep/wake cycles.Too much cortisol as a result of long-term stress can disrupt almost all of our body’s processes.That includes having a negative impact on men’s sexual health and sleeping patterns.

Why take Calcium and Vitamin D together?

Our body is continuously remodeling the skeletal system through a combination of reabsorbing old bone and creating new. To keep bones strong throughout those changes, we need a steady supply of bone-supporting nutrition, and calcium and vitamin D are at the top of that nutrient list for bone health.

When we consume calcium, it is stored in our bones and teeth and plays a crucial role in building new, strong bones. Calcium is also involved in muscle contraction, nerve signal transmission, hormone release, blood vessel function and more. And so calcium is absolutely essential for keeping our body healthy.

Vitamin D promotes calcium absorption in the gut to help us replenish our levels of this vital mineral needed for new growth and remodeling of bones. Vitamin D also plays a role in immune function, modulation of cellular growth and neuromuscular function. Our body makes some vitamin D after our skin is exposed to the sun’s rays, lack of sun exposure or wearing sunscreen limits our ability to do so.

These two nutrients are more powerful together because without adequate vitamin D levels our bodies will not absorb enough of the calcium we consume. Taking calcium alone just is not enough. Vitamin D also helps us maintain adequate phosphate levels, which is another factor in bone growth and remodeling.

Pairing Turmeric with Black Pepper to increase our wellbeing

Benefits of Turmeric

Turmeric is a wellness powerhouse that supports digestion, cognitive health, joints and skin.This is primarily due to a potent antioxidant within turmeric known as curcumin. However, curcumin is not easily absorbed by our body and that is where black pepper can help.

Benefits of Black Pepper
Black pepper has a varied nutritional profile, containing magnesium, vitamin K, phosphorus, iron, calcium, fiber and small amounts of several other nutrients. Black pepper also has antioxidant and gastroprotective properties.

Pairing Turmeric with Black Pepper
A substance in black pepper known as piperine increases the bioavailability of turmeric. It does so by delaying the metabolic breakdown of turmeric compounds in the gut and liver to allow higher levels of those compounds to stay in the body for longer, thus increasing the amount of time our body has to absorb those compounds before they are eliminated from our body.

Types and Benefits of Honey

There are more than 300 unique types of honey available, each originating from a different floral source (honey is usually named after the plant source used by the bees to collect the nectar used to make the honey). Their shades range from nearly colorless to dark brown, while flavors go from subtle to bold.

The top favorites include the following:

Clover Honey

Clover honey is among the most popular and widely available forms of store-bought honey. It usually comes from either Canada or New Zealand, where bees produce the honey mostly from clover nectar. It is almost always light in color and has a nice mild, delicate flavor that makes it an excellent honey for baking.

Manuka Honey

Manuka honey is produced from New Zealand bees that frequent the Manuka tree. It is one of the most revered forms of natural honey because of its topical health benefits. Some research has looked into its wound soothing capabilities, as it has been found to provide antibacterial properties that can help fight off infection.

Wildflower Honey

“Wildflower” honey is a kind of the catch-all raw honey variety. Its flavor and color will depend entirely on the flowers in bloom at the time the honey is collected.

Buckwheat Honey

Buckwheat honey comes from honey bees that collect nectar from buckwheat flowers, which creates a darker honey with a more molasses-like flavor. Buckwheat honey is not as sweet as a typical jar of wildflower honey, but it does have a higher concentration of beneficial macronutrients, trace elements and antioxidants.

Benefits of Honey

Honey, being a sugar, is a quick source of energy. Also, honey, especially raw honey, contains a blend of vitamins, minerals, enzymes, antioxidants and phytonutrients, primarily from bee pollen and bee propolis which are the sources of vitamins, minerals, fatty acids, proteins, carotenoids and bioflavonoids. Moreover, raw honey is alkaline forming unlike processed honey which is acid forming.

Although raw honey is clearly better than refined white sugar, it has got the same fructose and glucose content as white sugar. Thus, both have the same negative impact on blood sugar. And so those who struggle to keep their blood sugar levels within a healthy range  and those who want to lose weight should avoid consuming honey.

In addition, along with its delicate sweet flavor, honey contains a lot of natural microorganisms, including one specific bacteria called clostridium. For adults, this bacterium poses no threat because our immune systems are mature and the amount contained in the honey is quite small. 

For infants and children under the age of one, however, this bacterium does pose a significant risk and can lead to infant botulism if consumed. Thus it needs to keep honey out of reach of young children and slowly introduce it into their diets only after their first birthday.

Common uses of honey include it being used as a sweetener for hot tea or beverages for wellness and sleep, plus as an ingredient in health and beauty recipes.

Benefits of Cayenne Pepper

Many of the beneficial properties of cayenne peppers come from the same compound that makes them hot – a phytochemical known as capsaicin. We feel capsaicin hot because it tricks heat-sensitive pain receptors in our body into thinking they have been exposed to something hot. 

Cayenne Pepper Benefits

• Metabolism & Weight Loss –– Cayenne may reduce our appetite and boost our metabolism to help support weight loss. Studies have shown that cayenne pepper increased diet-induced thermogenesis and lipid oxidation when added to food and so it may assist with weight loss.

• Digestive Aid – Cayenne stimulates saliva and digestive enzyme production so our body is primed for healthy digestion, which helps our body absorb more nutrients from the foods we eat.

• Heart & Blood Health – Cayenne helps promote healthy circulation and cardiovascular function.

• Detox Support – Cayenne stimulates circulation and helps the digestive system clear out toxins.

• Muscle and Joint Support – Cayenne is sometimes used topically in ointments to stimulate blood flood to muscles and joints.

• Immune Health Support – Cayenne provides antioxidants and healthy vitamins and minerals that support immune health.

• Great Source of Vitamin A – Cayenne is an excellent source of vitamin A (1 tsp provides 44% of the recommended daily value). 

• Skin Health - As cayenne pepper contains antioxidant vitamin C and vitamin A, making it an excellent choice for supporting skin health. Also, when applied topically, cayenne may stimulate blood flow and help get our skin glowing.

• Aches and Itching - Cayenne pepper or capsaicin is sometimes added to topical skin creams and applied to areas that ache or itch. Used in this way, cayenne may provide warming effects and increased blood flow to the areas where applied, plus it might help block some signal transmissions to our brain.

A Guide to Tea

Black tea
It is created by rolling the leaves and allowing them to oxidize. The resulting flavor is bold, hearty and slightly bitter. Black tea has the most caffeine of all the tea types with 40-60 mg, about half as much as a cup of coffee.

White tea
White tea has mild, subtly sweet and delicate flavor. With a small caffeine content (10-15 mg), it can be enjoyed throughout the day.

Green tea
Green tea is produced mostly in China and Japan today, but it is enjoyed by people around the world for its smooth and fresh taste as well as its many health benefits, for example, assisting in weight loss goals and maintaining stable energy levels.

Herbal tea
Herbal teas are made today with dried fruits, herbs and flowers. They are preferred by many for being caffeine free. Rooibos and mate are two of the popular types of herbal tea.

Oolong
While only 2 percent of all tea consumption worldwide is from oolong tea, oolong has been linked to benefits such as increasing metabolism. This delicate, sweet and smooth tea has been around since the 16^th century. The fermentation and oxidation processes of oolong tea give the leaves a yellow surface with a reddish edge.

Pu’erh (Pu’er)
Pu’erh (pu’er) tea has been cultivated in China since the Han Dynasty (25-220 CE). This aged tea can be made black or green depending on the leaves. It offers a rich and earthy flavor. It contains one-third the amount of caffeine as coffee.

Yerba Maté  With just 35 mg of caffeine (one-third the amount in coffee), yerba maté has bold, coffee-like flavor. Most of this unique tea comes from Argentina today where it is harvest, blanched, dried, aged and milled or cut.

Rooibos
A form of herbal tea, rooibos tea is caffeine free and has a lighter flavor due to a lack of fermentation. Try it with fruit or cinnamon.

Loose-Leaf vs. Tea Bags 
Loose-leaf tea generally offers a fuller, richer flavor with the best possible benefit. Each 8 ounce cup needs 1-2 teaspoons of leaves. Some tea bags are also made with bleached paper material that can damage tea quality and so it depends on how bagged teas are made and the type of paper being used.

Preparation
When preparing tea, make sure to use cold, fresh water when beginning to brew the tea. Also, never re-boil old water.

Some teas require being brewed/steeped at a boiling temperature while other flavors would be ruined at such high temperatures. Black, herbal, oolong, pu’erh, yerba maté and rooibos teas should be brought to a boil whereas green and white teas should not. And most teas need at least three minutes to obtain the right flavor. Over-steeping can cause some teas to taste bitter and undesirable. Herbal and rooibos teas steep the longest.

The Best Herbs for Sexual Health

Herbal tonics and natural aphrodisiacs have been used to support sexual well-being throughout history. Generations of men and women alike have turned to these natural solutions to ignite their passions, heighten senses and invigorate sexual experiences.

Tongkat Ali
Tongkat Ali is from the Eurycoma Longifolia plant, which is native to Southeast Asia. Both the root and bark of this plant are traditionally used to enhance sexual stimulation. Studies suggest that chemicals in the root of the plant may help encourage physical arousal and it may provide other sexual-support benefits as well.

Maca
Maca is a plant native to the Andes Mountains in Central Peru. Locals there have cultivated it for thousands of years as a vegetable. The roots contain essential fatty acids and amino acids, among other nutrients. Both men and women use Maca to enhance sexual desire and encourage reproductive health, as well as to promote physical stamina.

Ashwagandha
Ashwagandha is used traditionally in Ayurvedic, Indian, Unami and African practices for a variety of benefits, including its potential ability to calm the mind. Reduced stress and anxiousness is a plus for everyone looking to relax after a long day and connect with a partner.

Tribulus 
Tribulus is a plant native to many warm climates. It produces spine-covered fruit, which is used along with the root and leaves. Tribulus is used by both women and men to support sexual function and reproductive health.This herb is a time-honored libido enhancer and provides testosterone support.

Yohimbe
Herbalists use the bark of this African-native plant for both male and female sexual excitement and health. A chemical in Yohimbe may increase blood flow and nerve impulses, encouraging arousal.

Testofen 
Testofen is also known as Trigonella foenum-graecum seed extract or fenugreek and it comes from a plant in the clover family and is native to the Mediterranean region.Traditionally, it’s been used to support reproductive health.

Horny Goat Weed 
Horny goat weed offers powerful sexual support for men. It contains substances that may help increase blood flow and boost arousal and sexual function. 

Besides herbs, we may also need other things to have sexual health:

Oysters
Although they are not herbs, oysters have long been lauded as a natural aphrodisiac. Oysters are highly nutritious and unusually high in zinc. Zinc has a unique relationship with testosterone production and may positively influence male sexual health.

Hydrate for Health
Our body needs water, and lots of it, to stay healthy and function properly. It may sound basic, but hydration really matters. It can have a significant impact on our well-being and sexual health.

Get Enough Sleep 
No one performs their best on too little sleep, sexually or otherwise. Sleep gives our body and mind a chance to rest, recover and prepare for the new day ahead.

Can we eat to starve cancer?

Renowned researcher and practicing physician William Li, MD, shares his breakthrough research on how we can eat to fight cancer. The crucial step is: Eating cancer-fighting foods that cut off the supply lines and beat cancer at its own game.

Why Low-fat Diets harmful?

Low-fat diets saw a real upswing in 1977. But according to research published in the Open Heart journal, there was no scientific basis for the recommendations to cut fat from our diet in the first place. What is worse, the processed food industry replaced fat with large amounts of sugar (fructose). And this has led to a massive increase in obesity, diabetes, heart disease and non-alcoholic fatty liver disease. This is because unlike glucose, which can be used by virtually every cell in our body, fructose can only be metabolized by liver. Since nearly all fructose get shuttled to liver, it ends up taxing and damaging our liver in the same way alcohol and other toxins do.

As the cholesterol hypothesis (we should not eat foods with high cholesterol content) is false, this also means that the recommended therapies—low-fat, low-cholesterol diet and cholesterol lowering medications—are doing more harm than good. Statin (a cholesterol-lowering drug) treatment, for example, is largely harmful, costly and has transformed millions of people into patients whose health is being adversely impacted by the drug.

Part of the reason why cholesterol-lowering drugs are ineffective for heart disease prevention is that drugs cannot address the real cause of heart disease, which is insulin and leptin resistance, which in turn increase our LDL particle number. While some genetic predisposition can play a role, insulin and leptin resistance is primarily caused by a combination of factors that are epidemic in our modern lifestyle:

·         A diet high in processed and refined carbohydrates, sugars/fructose, refined flours and industrial seed oils.

·         Insufficient everyday physical activity. Chronic sitting is also an independent risk factor that causes biochemical changes that predispose us to insulin and leptin resistance, even if we are very fit and exercise regularly.

·         Chronic sleep deprivation. Studies have shown that even one night of disturbed sleep can decrease our insulin sensitivity the next day and cause cravings and overeating.

          Environmental toxins. Exposure to BPA, for example, can disrupt weight regulation.

·         Poor gut health. Studies indicate that imbalances in our gut flora (the bacteria that live in our gut) can predispose us to obesity and insulin and leptin resistance. Processed foods high in sugar effectively feed harmful bacteria, allowing them to take over.

Overall, a healthy diet is foundation for optimal health.

How much Cholesterol should we consume from food?

In the past, doctors used to recommend that we should consume no more than 300 milligrams (mg) of dietary cholesterol per day or 200 mg per day if we had a high risk of heart disease. But research now showed that dietary cholesterol itself is not harmful. Cholesterol consumed in food is thought to play a relatively insignificant role in determining blood levels of cholesterol. 

Cholesterol is a natural substance and it is indispensable for the building of cells and for producing stress and sex hormones, as well as vitamin D.

In addition, cholesterol is also important for brain health and helps with the formation of our memories. Low levels of HDL cholesterol have been linked to memory loss and Alzheimer's disease and may also increase our risk of depression, stroke, violent behavior and even suicide. Our body produces all the cholesterol it needs in the liver and intestines from fats, sugars and proteins.

And so the 2015-2020 Dietary Guidelines for Americans do not lay out the limit for consuming dietary cholesterol from food.

Doctors now recommend that we limit the amount of harmful saturated fats, trans fats and added sugars instead in our diet. This is because when we eat too many saturated and trans fats, it causes our liver to produce too much LDL (“bad”) cholesterol, which winds up in artery-clogging deposits. For this reason, experts generally recommend avoiding trans fats altogether and limiting saturated fats to 10 percent or less of our total calorie intake.

The most recent recommendation by the American Heart Association (AHA) is to further limit saturated fats to only 5 or 6 percent of our total daily calories

Studies have also shown the negative impact the added sugars have on cholesterol and they increase our risk for cardiovascular disease. The AHA recommends no more than 6 teaspoons of added sugar for women and 9 teaspoons for men.

Look for beauty for hair, skin and nails ? Try Biotin

Also known as vitamin B-7, or vitamin H (from the German words Haar and Haut, which translate to “hair and skin”), biotin is famous for its external benefits. But more benefits of biotin come from the work it does on the inside.

Biotin is a water-soluble vitamin and a member of the B-complex family of vitamins. It is an essential nutrient involved in energy metabolism. More specifically, biotin is a cofactor to five different enzymes that metabolize fat, protein and carbohydrates. Biotin works with our body to produce energy by helping to break down the proteins and fatty acids in our diet. It also plays roles in cellular signaling and gene regulation.

Biotin is best known for providing nutritional support for hair, skin and nails. It is used to make hair less brittle, nails thicker and skin healthier. It may do so by improving our body’s keratin structures. Keratin forms the framework of epithelial cells, which line the surfaces and cavities of the body. It is also the basic protein that makes up our hair, skin and nails and it is responsible for giving them strength and resilience.

While biotin is most often taken to support the health of hair, skin and nails, it may also support energy and cognitive health as well as healthy nerves and muscles.

Biotin for Hair

Research results suggest that biotin may help significantly boost the thickness and growth of hair.

Biotin for Skin

Biotin may help promote skin health due to its part in fat metabolism. Our skin cells need access to fatty acids to stay supple and produce the natural oil barrier that helps keep skin hydrated and healthy-looking.

Biotin for Nails

Several scientific studies have shown positive results from using biotin to strengthen nails.

Biotin for Energy

Biotin plays important roles in energy production and macronutrient metabolism. Several metabolic enzymes need biotin to function properly and convert the foods we eat into energy which our body can use and to initiate processing of macronutrients. Biotin plays a role in the production of glucose from noncarbohydrate sources, fatty acid synthesis and the breakdown of amino acids, all of which are related to energy production.

Biotin for Cognitive Health

Glucose is one of our brain’s basic needs for cognitive performance. And biotin is required for an essential enzyme in the gluconeogenic pathway. Our brain also needs many other B-complex vitamins for glucose oxidation.

Biotin for Men

Biotin is used by many men to help promote hair growth and thickness, including taking biotin for beard and mustache growth. It may also help men keep their nails strong and skin healthy.

Food Sources of Biotin

There are plenty of food sources of biotin. Biotin-rich foods include organ meats, eggs, fish, seeds, nuts and some vegetables. For example: 

• Beef liver (30.8 mcg per 3 ounces)
• Egg (10 mcg per egg)
• Salmon (5 mcg per 3 ounces)
• Pork chop (3.8 mcg per 3 ounces)
• Sunflower seeds (2.6 mcg per ¼ cup)
• Almonds (1.5 mcg per ¼ cup)
• Tuna (0.6 mcg per 3 ounces)
• Spinach (0.5 mcg per ½ cup)
• Broccoli (0.4 mcg per ½ cup)

Vitamin C Benefits

While most people think of vitamin C as immune support, it has other benefits as well.

Vitamin C acts as a potent antioxidant that promotes cardiovascular health and it supports the formation of collagen and L-carnitine, as well as certain neurotransmitters.Vitamin C is also involved in protein metabolism and it may help boost absorption of nonheme iron.

As an Antioxidant
Vitamin C provides important antioxidant support, helping protect cells from oxidative stress and the effects of free radicals. It may also help regenerate other antioxidants within the body.

For Heart Health
Research suggests that high intakes of foods rich in vitamin C may help support heart health. The cardiovascular benefits of vitamin C may be linked to its role as an antioxidant.

For Weight Loss
There is some correlation between vitamin C levels and body mass. People with adequate levels of vitamin C oxidize 30% more fat during moderate exercise than those with low vitamin C levels. Some researchers believe that low levels of vitamin C may cause us to be more resistant to losing fat.

For Skin Health
Higher intakes of vitamin C may be associated with anti-aging benefits, including reduced wrinkle formation and reduced dryness.These benefits may be due, in part, to the role of vitamin C in healthy collagen synthesis.

For Production of L-Carnitine
L-Carnitine is an amino acid that plays a role in energy production. Our bodies produce it naturally, but low vitamin C levels have been linked to lower production of this important amino acid.

For Synthesizing Neurotransmitters
Vitamin C is required for our body to carry out the enzymatic reaction that synthesizes the neurotransmitter norepinephrine from dopamine. Low vitamin C levels may increase tissue vulnerability due to free radicals and the effects of oxidative damage.

Protein Metabolism
Vitamin C plays a role in breaking down proteins in the body.

For Men
A study suggests that vitamin C may positively impact sexual health.

Tips to Help Relax and Reduce Stress

Almost everyone faces stress. We manage a lot of responsibilities every day. Along with all those responsibilities come the stress. Here are tips to help relax and reduce stress:

1. De-Stress with Diet

• Chocolate and Cocoa:  Certain antioxidant elements in chocolate and cocoa, like polyphenols, can provide health benefits and protect our body from oxidative stress. Studies have shown that eating dark chocolate every day may lower stress hormones in our body too.
• Avocados: Avocados are rich in B vitamins, which support healthy nerve and brain function. Vitamin B deficiencies have been linked to higher levels of stress and anxiousness. Avocados also contain potassium and healthy monounsaturated fats.
• Nuts: Nuts are another great source of B vitamins. Also, since stress can make our immune system more vulnerable, the antioxidant, heart-supporting vitamin E and the mineral zinc found in nuts can help give our immune system a much-needed boost, especially during cold winter months.
• Salmon: Omega-3 fatty acids in salmon can help protect our body from the negative effects of stress hormones and support our heart health.
• Oatmeal: Oatmeal can boost our serotonin levels and help feel satiated, reducing cravings.
• Herbal Tea:  The simple act of relaxing with a cup of tea can be a stress-busting ritual. Choose herbal teas with ingredients that help promote relaxation like Chamomile Tea. In addition, L-theanine, a unique amino acid that comes from green tea, can deliver antioxidant properties. It helps promote healthy relaxation without drowsiness or any side effects associated with other options.
• Dark Leafy Greens: Leafy greens like spinach, kale and Swiss chard contain lutein, an antioxidant, carotenoid that support eye health, skin health and heart health. Plus, they contain folate, which helps our body produce serotonin and dopamine, the two mood-regulating neurotransmitters. 

2. Combat Stress by Essential Oils

Aromatherapy and essential oils have long been lauded for their ability to promote relaxation and relieve stress.

• Lavender Oil  – Lavender oil has a soothing, floral scent and may help reduce nervous tension.

• Rose Oil – Rose oil may lift our mood and promote tranquility.

• Ylang Ylang Oil  – Ylang Ylang may relax our body and nourish our spirit.
• Chamomile Oil – Chamomile may be a calming scent that helps combat nervousness and agitation.
• Bergamot Oil – Bergamot oil may be relaxing, calm emotions and reduce tension.
• Frankincense Oil  – Frankincense may relieve stress and promote a sense of peace and relaxation.
• Vetiver Oil – Vetiver oil may be a soothing tonic for the nerves and calm the mind.

 3. Add Vitamins, Minerals and Herbs for Stress Relief

• Vitamin B – B vitamins support nerve and brain function and help the body make serotonin, norepinephrine and melatonin.
• Magnesium– Magnesium decreases stress hormones and supports a healthy nervous system.
• Melatonin – Melatonin helps regulate sleep and wake cycles and getting enough sleep can help improve our mood and reduce stress.
• Valerian Root– Valerian is calming and helps relieve anxiousness, promoting relaxation.
• Ashwagandha – Ashwagandha may help neutralize the effects of stress on the body and strengthens the immune system.
• Rhodiola– Rhodiola fights the physical and mental effects of stress by reducing stress hormones and providing mood support.
• Holy Basil Leaf – Holy basil is an herb native to India and is regarded as one of the most important plants in Ayurvedic practice. What makes the herb so unique is its remarkable anti-stress activity.

4. Tune in to Body and Mind

Being mindful is essential for combating stress. When we feel stressed, practice deep breathing exercises or take a walk to clear our mind. Another way is meditation. Doing yoga also helps. Exercise helps release feel-good endorphins that can help reduce stress and improve our mood.

5. Practice Single-Tasking to Reduce Stress

Just focus on one task at a time — Multitasking can be stressful.

6. Keep a Journal to Manage our Stress
Track our habits and feelings by keeping a journal or stress diary. Writing things down helps get them off our mind and gives space to explore our thoughts and feelings thoroughly. Similarly, keeping a log of when feeling stressed.

Pesticides and Health

While vegetables and fruits are essential components of a healthy diet, research suggests that pesticides in vegetables and fruits pose subtle health risks.

Women who reported eating two or more servings per day of produce with higher pesticide residues were 26 percent less likely to have a successful pregnancy.

A previous study of male participants found similar associations between consumption of high-residue produce and reproductive health. Both studies drew from couples seeking treatment at a fertility clinic and found that the frequency of eating fruits and vegetables with fewer pesticide residues was on the contrary not associated with fertility outcomes.

In the Rochester Young Men’s Study, participants who reported eating three or more servings of produce with low-to-moderate pesticides had about a 70 percent increase in sperm count and concentration compared to men who ate one or fewer servings daily.

Regarding the impacts on children, in 2012, the American Academy of Pediatrics issued a report that said that children have susceptibilities to pesticide residues' potential toxicity. The organization cited research that linked pesticide exposures in early life to pediatric cancers, decreased cognitive function and behavioral problems.

Moreover, several long-term studies of American children initiated in the 1990s found that children's exposures to organophosphates insecticides, were high enough to cause subtle but lasting damages to their brains and nervous systems. Children with higher concentrations of organophosphate and pyrethroid pesticides in their bodies are more likely to be diagnosed with ADHD (Attention deficit hyperactivity disorder).

Pesticides in Produce

The U.S. Department of Agriculture (USDA) found a total of 230 different pesticides and pesticide breakdown products on the thousands of produce samples analyzed.


For the 2018 Dirty Dozen list, it includes, in descending order, strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes and sweet bell peppers. Each  of these foods tested positive for a number of different pesticide residues and contained higher concentrations of pesticides than other produce.


The Clean Fifteen list of produce which least likely contain pesticide residues includes avocados, sweet corn, pineapples, cabbages, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplants, honeydews, kiwis, cantaloupes, cauliflower and broccoli. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticide residues 

High pesticide residue score

Apples, apple sauces, blueberries, grapes, greenbeans, leafy greens, pears, peaches, potatoes, plums, spinach, strawberries, raisins, sweet peppers, tomatoes, winter squashes

 

Low to moderate pesticide residue score

Apple juice, avocados, bananas, beans, broccoli, cabbages, cantaloupes, carrots, cauliflower, celery, corn, eggplants, grapefruits, lentils, lettuce, onions, oranges, orange juices, peas, prunes, summer squashes, sweet potatoes, tofu, tomato sauces, zucchini