A Guide to Meditation

Meditation is a powerful mental tool and wellness practice that helps us slow our thoughts, refocus our perspective and gain awareness. 

There are many different meditation techniques. Some of the most popular forms are mindfulness meditation, focused meditation and transcendental meditation. For beginners, one of the best types is mindfulness meditation. Mindful meditation is simply focusing on the “here and now” by concentrating on your senses like touch or hearing and letting your thoughts come and go without judgement. 

Not only is mindfulness meditation straightforward, it helps promote a healthy response to stress. Some people use this form of meditation to connect with their spiritual side, or even to provide emotional support. This practice may help bring you some inner peace throughout your day. 

This simple meditation technique is perfect for beginners. Be sure to be comfortable and kind to yourself—if you feel strange sitting with your thoughts that is perfectly normal. This particular type of meditation focuses on staying mindful of the present moment and the sensations that you may typically tune out. 

Quiet Your Space 

Be sure to set your phone to silent, remove unnecessary distractions. You can also use a timer or just stop when you feel ready. 

Get Comfy 

Find a comfy spot where you can either sit or lie down. Feel free to use blankets, cushions or even a sleep mask to really settle in. If you are sitting, try to sit upright without tensing up. Rest your arms on your legs or at your side, whatever feels natural to you. Once you are comfortable, close your eyes or let your gaze fall downwards. 

Focus on Your Breath 

Notice your breathing and focus on the sensations you feel. The way your chest rises, the temperature of the air when you inhale or warmth when you exhale. Try to only focus on your breathing during this session. 

Don’t Fight Your Thoughts 

One of the big urges you may face is trying to fight off having thoughts—try not to do that. If your mind starts to wander, that is okay, it is natural. Acknowledge these thoughts without judgement and gently bring your mind back to your breathing. 

Take Your Time 

Whenever you are ready, start to move your toes, feet, fingers and shoulders and slowly open your eyes. If you have set a timer, it helps to have a calm, quiet chime to help you come out of meditation rather than a loud alarm or bell. 

You can add meditation music or try guided meditations for a more auditory experience. You can also try adaptogens like ashwagandha or other soothing nutrients to help ease your mind before you start. Regardless of whether you keep a journal, try reflect on how you feel. 

The best part about meditation is that there is no one correct way to do it. If you want to try zen fitness, try pairing meditation with yoga for a whole new meaning of balance. 

When you can let go of expectations and just embrace the present moment with gratitude, you may be surprised what meditation can do for you.

Dragon Fruit and the control of Diabetes

Dragon fruit has become increasingly popular in recent years and is dubbed as a superfood in many cultures.

Dragon Fruit is a highly nutritious tropical cactus fruit native to Central and South America, where it is known as Pitaya. 

The fruit comes in three distinct cultivated varieties: red skin with red flesh, red skin with white flesh (currently the most cultivated variety) and yellow skin with white flesh. All three share similar sweet and refreshing flavor characteristics and nutritional profiles. 

While people primarily enjoy it for its unique look and taste, it is also be shown to provide a host of health benefits.

Dragon fruit is particularly high in vitamin C, fiber, B vitamins and protein.

In traditional and alternative medicine treatments, dragon fruit has been used to treat hypertension, and the seeds have been demonstrated to help regulate blood glucose levels, making dragon fruit potentially useful specifically for type 2 diabetes prevention and management. According to the previous studies, there is a link between dragon fruit and better control of diabetes.

This benefit was believed to have occurred because dragon fruit encourages the growth of pancreatic cells that produce insulin.

It was concluded from the studies that the dragon fruit’s effect on fasting plasma glucose in people with pre diabetes was significant.

It was also found that the more dragon fruit a person eats, the greater blood sugar benefits they can receive. High doses of the fruit helped in reducing blood sugar levels in diabetic patients. It also protects against insulin resistance and diet-induced fatty liver problems. Diabetics are also at an increased risk of cardiovascular diseases, which can be effectively brought down by regular consumption of dragon fruit since it controls oxidative damage and reduce aortic stiffness in diabetic patients. 

New ‘Green’ Mediterranean Diet even Healthier for You

Researchers say a new “green” Mediterranean diet is healthier for you than even the traditional Mediterranean diet.

The Mediterranean diet is already known for its potential at reducing the risk of heart disease as well as stroke, diabetes, obesity and certain cancers.

The new, greener version replaces the minimal amount of red meat allowed in the traditional Mediterranean diet with plant-based protein.

Researchers found people who consumed higher amounts of plant-based proteins and less red meat and poultry experienced increased cardiovascular and metabolic benefits. And it may reduce cardiovascular risk beyond the known beneficial effects of the traditional Mediterranean diet. Plant proteins have additional health benefits that include anti-inflammatory characteristics.

Participants following Mediterranean-based diets also reaped additional health benefits that included decreases in diastolic blood pressure, insulin resistance, and an important marker of inflammation, C-reactive protein, which has an essential role in artery hardening. 

The ratio of HDL (good) cholesterol to LDL (bad) cholesterol also increased. 

It boils down to the polyphenols found in plant matter. 

Andy De Santis, a registered dietitian, said, “Polyphenols are widely renowned for their potent anti-inflammatory and antioxidant capabilities, and recent research suggests they may also have ‘prebiotic’ effects in our gut, whereby they act as a source of sustenance for our healthy gut bacteria.” 

Seasonings, fruits, vegetables, legumes, nuts, seeds, tea, wine and whole grains like wheat and rye offer the polyphenols associated with the positive effects on cardiovascular and metabolic health found in the study.

“The traditional Med diet emphasizes fish and seafood as the primary animal protein source with a smaller role allotted to poultry, eggs, and dairy, and an even smaller role allotted to red meat,” De Santis said. 

“The green Med diet appears to remove red meat completely and encourage the other animal protein sources as well as the plant-based proteins at the foundation of the diet (nuts, seeds, legumes) to take its place,” he said. 

“This includes processed red meats like salami, sausage, hot dogs, and so on, which are the types of red meat most often associated with negative health consequences because of their high levels of sodium, preservatives, and their saturated fat content.”  

“The primary sources of plant protein, such as legumes, nuts, seeds, and soy-based foods, offer unique benefits that are simply not found in animal foods,” he added.

“People who consume more nuts, seeds, and legumes gain serious health benefits from doing so, owing to the healthy fats, dietary fiber, antioxidants, and wide array of vitamins/minerals,” De Santis said.

“For most people, there is some balancing work to be done there. Animal protein, aside from being widely enjoyed, has nutritional value particularly relating to its iron, protein, and B12 content. Fish, in particular, being rich in the elusive vitamin D and omega-3s, is a very useful food.”

 Kristin Kirkpatrick, MS, RDN, a licensed, registered dietitian recommends people consume more whole soy, like tempeh and tofu, as well as beans and lentils, nutritional yeast, nuts, and spirulina (a nutrient-dense, nontoxic, blue-green algae). 

“We do need [these foods] since protein is an essential component to good health, including maintaining muscle, providing a source of energy, and maintaining the building blocks of all cells,” she said. 

Kirkpatrick said meal examples include a plate of hummus, whole wheat pita and falafel, bean-based pasta with vegan pesto or basic tomato sauce, or tahini with roasted veggies and quinoa.

Swapping Beans for Red Meat can lower Heart Disease Risk by 14%

Eating more plant protein may help you stay heart healthy.

Researchers based their findings on observing 43,272 U.S. men with an average age of 53. While the study focused on men in the United States, it is likely these findings will hold true for women as well. 

According to the study, processed red meats include bacon, hot dogs, sausages and salami are associated with an increased risk of death and major chronic diseases. Replacing red meat with high-quality plant foods, like beans, nuts or soy may be associated with a modestly reduced risk of coronary heart disease (CHD). Replacing it with whole grains, dairy products and eggs may also reduce this risk. 

The study concluded that for every one serving per day, total red meat was associated with a 12 percent higher risk of CHD. An 11 percent higher risk was seen for unprocessed meat, and processed red meat presented a 15 percent higher risk. 

Intake of one serving per day of combined plant protein sources, which include nuts, legumes and soy, was associated with a 14 percent lower risk of CHD. 

“The intake of high quality plant-based proteins such as nuts, legumes, as well as whole grains and dairy products, showed an additional decreased risk for heart disease,” Nicole Roach, RD, CDN, registered dietitian at Lenox Hill Hospital in New York, said. 

She added that choosing plant-based options over red meat can help reduce the amount of saturated fats, cholesterol and heme iron, which can keep the heart healthy. 

Plant-based options also increase the intake of unsaturated fat, fiber, antioxidants, polyphenols — all of which can benefit heart health by either increasing protective cholesterol, reducing bad cholesterol, or improving the function of the heart’s blood vessels.

The World Health Organization also released nutrition advice during the COVID-19 pandemic that emphasizes the consumption of less fat, salt, and sugar to lower the risk of obesity, heart disease, stroke, diabetes and certain types of cancer.

Cold-fighting foods to focus on

When you are sick, especially with a cold or the flu, the right foods and beverages can offer relief—either from the symptoms of a cold or to help strengthen your immune system—so you can get better faster. These foods and drinks fight congestion, coughing, fatigue and other annoying cold and flu symptoms:

Chamomile tea
Chamomile consumption has been tied to an increase in antibacterial activity in the body. But its real impact may be its ability to support sleep, which protects immunity.

Turmeric
Curcumin, the natural compound in turmeric, is a potent anti-inflammatory compound. It has also been shown to boost immune cell activity and enhance antibody responses. Just be sure to combine turmeric with black pepper, which significantly ups curcumin bioavailability.

Dried tart cherries
The high antioxidant content in dried tart cherries is tied to a bolstered immune system, including a reduced risk of upper respiratory tract symptoms. These gems also support healthy sleep due to their natural melatonin content. Healthy sleep is important because people who do not get enough sleep or quality sleep are more likely to get sick after being exposed to a virus, such as the common cold.

Walnuts
In addition to being one of the top anti-inflammatory foods, walnuts contain several nutrients that play a role in supporting the immune system, including vitamins E and B6, copper and folate. Walnuts have also been shown in research to reduce psychological stress and unchecked stress weakens immunity.

Extra virgin olive oil
Extra virgin olive oil possesses antibacterial properties that can reduce your risk of becoming sick. Its antioxidants have also been shown to protect against immune-mediated inflammatory conditions, including diabetes, obesity, rheumatoid arthritis and inflammatory bowel disease.

Soup or broth
Catching a cold triggers an inflammatory response in your upper respiratory tract, which contributes to symptoms like a stuffy nose. The steam from soup or broth speeds up the movement of mucus through the nose to relieve congestion. A healthy soup also helps reduce inflammation.

Also, the salt from soup or broth will cause your body to retain more water, and easing dehydration can help lessen symptoms like headache and dry mouth. 

You may opt for vegetable broth, flavored with add-ins like garlic, ginger, cayenne, turmeric and black pepper. 

Cayenne pepper
Spicy peppers, including cayenne powder, help thin mucus to relieve nasal congestion. Capsaicin, the compound that gives spicy peppers their heat, may also help suppress a cough. You may add a pinch of ground cayenne to your tea, soup, or broth. 

Garlic
Historically, garlic has been used to ward off illnesses, fight infections and treat wounds—and research lends credibility to garlic’s immune-supporting capabilities. Research also confirms that aged garlic extract may enhance immune cell function. 

Raw honey
In addition to its antimicrobial and anti-inflammatory properties, raw honey has been shown to help ease coughs in children. Take it off a spoon to soothe your throat and potentially relieve a cough, or stir it into to your chamomile tea. 

Ginger
Ginger eases nausea, and like raw honey, possesses antimicrobial and anti-inflammatory properties. For the best benefits, opt for fresh ginger root. Slice or grate and add to tea, broth, smoothies, juice, or sprinkle over fresh fruit. 

Bananas
Bananas are one of the easiest foods on the digestive system and remain one of the few appealing foods when appetite is diminished due to illness. They also raise blood sugar and provide energy while delivering key nutrients that help support the immune system, including vitamins C and B6, copper and folate. They are also chock full of potassium, an electrolyte lost in sweat.

Lemon
A quarter cup of fresh-squeezed lemon juice provides 30% of the daily target for vitamin C, and the juice from one whole lemon supplies about 50%. In addition to supporting immunity, this nutrient, which also acts as an antioxidant, is needed for DNA repair and serotonin production. The latter helps promote happiness and sleep.

Pomegranate juice
Pure pomegranate juice is another food that supports immunity via its antimicrobial and anti-inflammatory activity. The flavonoid antioxidants found in pomegranate juice have also been shown to combat viruses and decrease the length of a cold by as much as 40%.

Green vegetables
Green veggies provide anti-inflammatory antioxidants, as well as key nutrients known to help the immune system function, including vitamins A and C and folate. They also provide bioactive compounds that provide a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells.

It is also important to drink plenty of water to replace the fluid you are losing through your lungs each time you cough, and from losses due to perspiration or sweat. Of course, you need to get plenty of sleep and rest.

Eating Fatty Fish

The most efficient way to get enough vitamin D in your diet is by eating fatty fish, like salmon, tuna, trout, mackerel and eel. You can get more than two-thirds of your daily dose of vitamin D from one 3-ounce (oz) portion of sockeye salmon.

Fish does not have to be fresh-caught to be beneficial. Canned light tuna, for example, packs about 150 IU of vitamin D for every four ounces. Canned sardines offer a little more than 40 IU of vitamin D for every two you eat.

Eating oily fish may also have a side benefit if you have psoriatic arthritis. This type of fish is also rich in omega-3 fatty acids. According to the Arthritis Foundation, omega-3 fats can help ease joint swelling and pain by tamping down inflammation.

Fatty fish can be high in mercury, though, so if you are pregnant or nursing, you may need to speak to your doctor about how many servings per week you can safely consume.

How to kick start healthy eating behaviors in your kids?

There is growing science around allowing children to self-regulate their appetites to prevent reducing obesity in children.

Children are born with built-in biological processes that enable them to know when they are full. Rather than fight against nature, create a structured environment that enables kids to learn to trust their own bodies.

"Children are born with an ability to eat to their energy needs and then stop," said Alexis Wood, an assistant professor of nutrition at Baylor College of Medicine, and lead author of a new scientific statement from the American Heart Association. 

Bribing kids to finish all of their healthy foods like lima beans and broccoli is a parenting crutch with deep roots. But parents could inadvertently make their children overeat. A growing body of scientific evidence has suggested tactics like that one are counterproductive and could potentially lead to childhood obesity. 

Don't do that, Wood said. It is important to eat for your own internal satiety, not for an external reward.

Incorporate healthy foods into things they already like. Pairing nutritious foods like carrots and parsnips with something sweeter, like a dipping sauce, is a way of helping kids warm up to healthier choices.

Serve healthy food consistently: Kids with a sweet tooth might not gravitate toward vegetables, but you can nudge them along first by serving healthy foods without expectation that kids have to eat them. And create a household environment where "less desired food choices are just not around," Wood said. 

Children between ages 2 and 5 often become picky about the foods they eat, developing an urge to show control over their bodies and their surroundings. 

Dietary salt is linked to high blood pressure and in certain demographic groups. It is important to note that dashing table salt on foods for added taste is a trick kids learn from adults. You can show them a better way. Besides just serving children foods naturally low in salt, you can instill a taste for healthier seasonings by using herbs, spices or lemon juice in your cooking instead.

Parents should also model healthy eating behaviors for their kids and make sure to "enthusiastically enjoy" those foods as you eat them.

Diet Soda no better than Regular Soda for Heart Health

According to a recent study, people who regularly drink either sugary drinks or artificially sweetened beverages have a higher risk of stroke and heart disease than those who avoid sugary drinks. Drinking ‘diet’ versions of sugary drinks with artificial sweeteners like sucralose, aspartame and stevia does not diminish heart health risks.

Thus people who want to stay heart healthy should avoid drinking artificially sweetened beverages like diet soda. 

“The belief that artificial sweeteners are a safe substitute for sugar is fake news,” Dr. Guy L. Mintz, director of cardiovascular health & lipidology of cardiology at Northwell Health’s Sandra Atlas Bass Heart Hospital in New York said. 

 “This study demonstrates that high consumers of sugary drinks and artificially sweetened beverages both had a higher risk of a first cardiovascular event,” continued Mintz.

“This study is further proof that drinks with artificial sweeteners are unhealthy. Artificial sweeteners have been associated with weight gain, insulin resistance and diabetes.”

Researchers also discovered that people who drink diet versions of those drinks with artificial sweeteners like sucralose, aspartame and stevia experienced almost the same health risks, compared to their participants who did not report drinking any sweetened beverages. 

Artificial sweeteners may potentially have adverse metabolic effects such as increased adiposity, impaired glucose homeostasis and hyperinsulinemia, as well as alteration of gut microbiota.  Research finds an association between consuming artificially sweetened beverages and cardiovascular disease.

However, the study could not prove that sweeteners caused disease, only that there was an association. The World Health Organization (WHO) has reviewed hundreds of studies to find no conclusive evidence that artificial sweeteners put people at risk for weight gain or disease.

Inflammatory Foods can increase Heart Disease and Stroke Risk

The research published in the Journal of the American College of Cardiology shows that a diet of foods that causes increased inflammation in the body is associated with an increased risk of cardiovascular disease and stroke. 

On the other hand, following a more plant-based diet, such as the Mediterranean diet, will lead to lower inflammatory risk over time. 

Many foods such as sugary drinks, processed meats and refined grains will cause the inflammation that can lead to cardiovascular issues down the road. It was found that the 20 percent of study population consuming the most pro-inflammatory diet were 46 percent more likely to develop heart disease and 28 percent more likely to develop stroke.

Whole, low fat, plant-based foods are known to be anti-inflammatory. And so following a diet that is rich in fruit and vegetables, along with whole grains and healthy proteins, is better for your health than eating refined and processed foods.

Poor diet: Children 20cm shorter as a result

Poor diets for school-age children may contribute to an average height gap of 20cm (7.9in) between the tallest and shortest nations.

The research team analysed data from more than 65 million children and adolescents aged 5 to 19 years from more than 2000 studies between 1985 and 2019.

In 2019, on average, children and teenagers in north-western and central Europe (eg those in the Netherlands and Montenegro) were the tallest in the world. The tallest 19-year-old boys lived in the Netherlands (183.8cm or 6ft)

Meanwhile, the 19-year-olds who were on average the shortest lived in South and South-East Asia, Latin America and East Africa. The shortest lived in Timor Leste (160.1cm or 5ft 3in). 

On average, 19-year-old boys in Laos were the same height (162.8cm or 5ft 4in) as 13-year old boys in the Netherlands.

At 19 years old, girls in Guatemala, Bangladesh, Nepal and Timor Leste were the same average height as 11-year-old Dutch girls (about 152cm or 5ft).

The largest improvements in the average height for children over the last 35 years were seen in China and South Korea.

But in many countries in sub-Saharan Africa, average heights remained unchanged or reduced since 1985.

While researchers acknowledge that genetics play an important part in individual children's height and weight, when it comes to the health of entire populations, nutrition and the environment are the key.

Dr Andrea Rodriguez Martinez from Imperial College London, one of the lead researchers, said healthy weights and heights in childhood and adolescence have lifelong benefits for people's wellbeing. 

She said: "Our findings should motivate policies that increase the availability and reduce the cost of nutritious foods, as this will help children grow taller without gaining excess weight for their height." 

"These initiatives include food vouchers towards nutritious foods for low-income families, and free healthy school meals."

Working Out but not Losing Weight?

Do you exercise often and still feel like you are not maintaining a healthy weight? One of the following reasons could be why you are not shedding pounds: 

You are not eating the good stuff
If you are working out but not losing weight, you might focus all your energy on burning off calories but do not take the time to consider what you are putting in as fuel. You should stick to all natural, whole foods. Look for foods that have the fewest ingredients on the label. 

You are not striking the right balance
If you have been shunning carbohydrates because you think they are making you fat, you might cut out an entire macronutrient from your daily diet which can make you feel deprived and tempt you to binge. 

And so reach for healthy, complex carbs—like sweet potatoes, brown rice, quinoa, oats, peas, beans and whole grain bread and digest them slowly so as to release glucose into your bloodstream more slowly.  A steady diet of simple carbs, like candy, soda, sugary sweets and processed foods with added sugar will not help you reach your weight-loss goal. 

You are eating too much
In order to shed pounds, your body needs to run a calorie deficit, meaning you need to burn more than you consume. That being said, you should not have to deprive yourself either. Life is about balance.   
Eat whenever you are hungry and eat slowly enough so you can stop just before you get full. Healthy snacking during the day will keep you from overeating during meals.   

You are doing too much cardio
Although cardio is a necessary part of your workout routine to keep your heart healthy and boost your metabolism, only doing cardio—or doing too much of it—can actually add to the problem. 

Longer cardio sessions, like staying on the elliptical for 90 minutes or going for regular 10-mile runs, can eat away at your lean muscle mass, which is essential for increasing your metabolism to burn more calories. It causes the body to become more endurance-focused, storing energy as fat to ensure it has plenty of reserve fuel to keep you going for all those miles, not to mention it dramatically increases your appetite, making you more susceptible to unnecessary snacking or overeating. 

The best way to lose weight and build lean muscle is by doing some form of strength training in addition to your cardio. The more muscle tone your body has, the more fat you will burn.

Moreover, give yourself time to fully recover. Recovery and rest are often more important than the workout itself. It is during these periods that your body does most of the actual fat burning.

 
Your body is under too much stress
Exercise is a stressor on your body. When you have a healthy balance of exercise-related stress and recovery time, your body is healthy and can lose its excess fat. 

However, if not giving your body enough time to recover,  you will start to produce an excessive amount of cortisol, a stress hormone. When your body is exposed to cortisol for longer periods of time, it starts to cause negative effects, like stubborn fat in areas you do not want. 

You have plateaued
If you are cutting calories, you may experience a rapid drop in weight initially, as your body burns stored glycogen for energy. You might even lose a little muscle along with fat. Eventually, your weight loss has plateaued. To rev up your weight loss again, you may need to cut more calories or amp up your physical activity.

Learn to take control of psoriatic arthritis and improve your quality of life

Psoriatic arthritis is a type of arthritis that affects some people with the skin condition psoriasis. It typically causes affected joints to become swollen, stiff and painful. If it is severe, there is a risk of the joints becoming permanently damaged or deformed, and surgery may be needed.

Almost 1 in 3 people with psoriasis have psoriatic arthritis. Like psoriasis, psoriatic arthritis is thought to happen as a result of the immune system mistakenly attacking healthy tissue.

As psoriatic arthritis can cause joint pain that may affect the quality of your day-to-day life, it has been linked with an increased risk of depression and anxiety, characterized in part by negative thoughts due to sadness and hopelessness. 

“Psoriasis can be disfiguring for the skin, then when you add in the arthritis, people can also have problems moving around,” explains rheumatologist William Harvey, MD, clinical director of the division of rheumatology at Tufts Medical Center in Boston. 

“We have a wide variety of treatments available to them,” Dr. Harvey says. He suggests that people consider complementary approaches such as yoga, tai chi, meditation and acupuncture. These will not cure psoriatic arthritis but could improve your quality of life.

With psoriatic arthritis, it is true that there may be some activities you cannot do when you want to do them. Try focusing on on the things you can do, learn new skills and hobbies, and reach out to your support system. In fact, you have more options for coping with a flare.

Exercise rs Memory and Mood

Memory

Aerobic exercise plays a big role in your memory, says Wendy Suzuki, PhD, professor of neural science and psychology at New York University’s Center for Neural Science. 

“When you exercise, your body pumps out a wide range of neurochemicals, including growth factors that stimulate the birth of brand-new brain cells in the hippocampus. That’s the area of the brain that’s critical for storing long-term memories,” she says. 

In addition, a recent study published in the Journal of Alzheimer’s Disease found a 47 percent improvement in memory scores among the group who did aerobic exercise for a year versus those who only did stretching exercises. Aerobics were shown to increase blood flow to the hippocampus, which may help protect against memory loss for those at risk of dementia or Alzheimer’s disease.

Mood

Just a single session of exercise can improve your mood, Suzuki says. 

Each time when you exercise, your brain will release chemicals like serotonin (which regulates mood, sleep, and hunger) and your natural mood lifters, endorphins. 

A 2019 study published in Preventive Medicine found that people who did strength training or aerobic activities like walking, running, and cycling reported fewer depressive symptoms. Research also shows that exercise can improve the quality and length of sleep, which is important for mental health and mood. Cumulative exercise can even permanently change the structure and function of our brains for the better, Suzuki says. 

We can do an easy form of self-experimentation to decide which type of movement puts us in the best mood. For some, it will be dancing to a favorite song in the living room; for others, it might be a five-mile run in nature.

Why Miso Healthy?

What is Miso?

Miso is a fermented condiment popular in Asia. People most likely consume it in the form of Japanese miso soup. This traditional Japanese condiment consists of a thick paste made from soybeans that have been fermented with salt and a koji starter.The starter usually contains the Aspergillus oryzae fungus. 

Although miso is traditionally made from soybeans, certain varieties use other types of beans or peas. Other ingredients may also be used to make it, including rice, barley, rye, buckwheat and hemp seeds, all of which affect the color and flavor of the final product.

Miso contains a good amount of vitamins, minerals and beneficial plant compounds. One ounce (28 grams) generally provides you with the following: 

• Calories: 56
• Carbs: 7 grams
• Fat: 2 grams
• Protein: 3 grams
• Sodium: 43% of the RDI
• Manganese: 12% of the RDI
• Vitamin K: 10% of the RDI
• Copper: 6% of the RDI
• Zinc: 5% of the RDI

It also contains smaller amounts of B vitamins, calcium, iron, magnesium, selenium and phosphorus, and is a source of choline. 

The fermentation process promotes the growth of probiotics, beneficial bacteria that provide a wide array of health benefits. A. oryzae is the main probiotic strain found in miso. Research shows that the probiotics in this condiment may help reduce symptoms linked to digestive problems including inflammatory bowel disease. Also, the probiotics in miso help strengthen your gut flora, in turn boosting immunity and reducing the growth of harmful bacteria. 

In addition, the fermentation process also helps improve digestion by reducing the amount of antinutrients in soybeans, which can bind to nutrients in your gut, reducing your body’s ability to absorb them.

Miso may offer protection from certain types of cancer. Studies report that regular miso consumption may reduce the risk of liver and breast cancer by 50–54%.

This condiment is also rich in antioxidants, which may help guard your body’s cells against damage from free radicals, a type of cell damage linked to cancer.

Miso consumption is generally safe for most people. However, it does contain a large amount of salt. Thus, it may not be a good choice for individuals who need to limit their salt intake due to a medical condition. 

In addition, miso is relatively high in vitamin K1, which can act as a blood thinner. 

Moreover, most varieties are made from soybeans, which are goitrogenic. Goitrogens may interfere with the normal functioning of the thyroid gland, especially in those who already have poor thyroid function. But when goitrogen-containing foods are cooked and consumed in moderation, they are likely safe.

The MIND Diet helps prevent Alzheimer’s Disease

If you are hoping to improve your brain health and prevent the onset of Alzheimer’s disease, you may consider trying the MIND diet.

The nutritional epidemiologist Martha Clare Morris, ScD, and her colleagues at Rush University Medical Center in Chicago referenced past studies on the dietary connection between food and cognitive decline, and then borrowed concepts from the Mediterranean diet and the DASH diet to develop a meal plan with brain-boosting benefits. Thus the MIND diet was born. 

MIND is a hybrid of the Mediterranean diet and DASH diet, and research suggests it may reduce the risk of developing dementia or slow the decline in brain health.

The MIND diet focuses on the intake of plant-based foods, and limiting the intake of animal products and foods high in saturated fat. The emphasis is on plants, and this diet specifically urges a higher consumption of berries and green leafy vegetables - blueberries, strawberries and blackberries can prevent cognitive aging while there is a link between eating leafy green vegetables (such as kale, spinach, and collard greens) and lower inflammation and oxidative stress - the two factors that are associated with Alzheimer’s disease. As both  berries and green leafy vegetables are rich in antioxidants and so can help reduce inflammation and oxidative stress. Oxidative stress occurs when antioxidant defenses are low and the body cannot fight toxic molecules which called free radicals. This stress causes cell damage in the brain and throughout the body and it has been linked with several diseases, including Alzheimer’s and cancer.

Foods to eat on the MIND Diet: 

• Green leafy vegetables (kale, spinach, collard greens, lettuce): a minimum of 6 servings a week 
• Nuts (almonds, cashews, pistachios): a minimum of 5 servings a week 
• Berries (strawberries, blueberries, raspberries, blackberries): a minimum of 2 servings a week
• Beans (black beans, pinto beans, kidney beans): a minimum of 3 servings a week 
• Whole grains (quinoa, oatmeal, brown rice, whole-grain pasta and bread): a minimum of 3 servings a day 
• Fish (salmon, tuna, trout): at least 1 serving a week 
• Poultry (chicken, turkey): at least twice a week 
• Olive oil as the primary oil used 

Foods to limit on the MIND Diet

• Red meat (steak, ground beef, pork, lamb): no more than 4 servings a week
• Wine: no more than 1 glass a day
• Butter and margarine: no more than 1 tablespoon daily
• Cheese (brie, mozzarella, or cheddar): no more than 1 serving a week
• Sweets (cakes, brownies, ice cream): no more than 5 servings a week
• Fried or fast food (french fries, chicken nuggets, onion rings, fried chicken, hamburgers): no more than 1 serving a week 

The MIND diet is different from other diet plans in that there is no calorie counting and no food groups are eliminated. In addition to reducing the risk of Alzheimer’s disease, the MIND diet can also reduce the risk of Parkinson’s disease.

Because this diet is a hybrid of the Mediterranean diet and the DASH diet, you may also experience health benefits associated with these particular diets - reductions in hypertension, thereby diminishing the risk of stroke, heart disease and better insulin sensitivity.

Diet and Cancer Prevention

What you eat makes a big difference in your body’s ability to prevent cancer.

According to the American Cancer Society (ACS), at least 18 percent of all cancers and 16 percent of cancer deaths in the United States are related to lifestyle factors including poor nutrition. Lowering your risk of cancer is also about what you are not eating.

In a cancer-protective diet, the ACS specifically recommends colorful veggies like those that are dark green, red, and orange, and plant proteins like beans and peas, as well as fruit and whole grains. The ACS also recommends keeping processed foods, red meats, alcohol, and sugary drinks (soda, sports drinks, fruit juice) to a minimum. 

The World Cancer Research Fund suggests filling most meals with plant foods including whole grains, legumes, nonstarchy veggies and fruit.  This also naturally pushes out less-healthy fare, like those foods that contain refined flour and sugar, which tend to be higher calorie and thus promote a higher body weight. There are 13 cancers that are associated with being overweight or obese, including cancer of the esophagus, gallbladder, liver and pancreas.

Some foods have potent anti-cancer properties. These include tea, turmeric, citrus, grapes, garlic, berries, and tomatoes. Tomatoes specifically contain the powerful antioxidant lycopene while turmeric contains curcumin, a polyphenol that may possess anti-cancer activity. Moreover, as a plant-based diet is rich in fiber, it helps protect against colorectal cancer. 

When getting old need to drink more water

Researchers found that as people age, they need to drink more water to compensate for changes in their body temperature regulation.

In contrast to young adults, the regulation of body temperature in the older subjects was not influenced by the increase of saltiness in the blood.

When older people exercise, their bodies do not adjust the rate of sweat loss to prevent further dehydration. This results in greater strain on the heart, evidenced by a more pronounced increase in heart rate compared to younger men. 

Less efficient regulation of body temperature contributes to an increased risk of heat exhaustion, heat stroke and adverse heart problems. 

Dr. Nodar Janas, medical director of Upper East Side Rehabilitation and Nursing Center in New York, said, “As we get older, our thirst center — which is located in the hypothalamus — isn’t as active as it used to be, so the brain doesn’t always give the signal that we need to drink. We need to make an extra effort to ensure that the elderly consume appropriate amounts of fluids, whether they’re thirsty or not.” 

“If an elderly person gets dehydrated, one of the first organs to suffer are the kidneys, which can cause acute kidney failure. Dehydration also creates electrolyte imbalances, which can be deadly.” 

Researchers also said that a reduced sensitivity in older people to elevated blood osmolality (concentration of salt) could explain the blunted effect of dehydration on hearing loss and body temperature regulation in older adults during exercise and in greater heat. 

Moreover, as we age, we prefer warmer temperatures and sometimes too warm without realizing we are dehydrated. 

Hydration is key in regulating body temperature and helping fight off a host of other health problems as staying hydrated can help avoid illnesses by helping our body naturally rid itself of bacteria and other toxins. 

On the other hand, dehydration can cause a number of ailments, including muscle pain and muscle weakness, fatigue and heat exhaustion.

Besides thirst, other symptoms of dehydration include dark or infrequent urination, dry skin and lips, muscle cramps (especially in legs, feet, and hands), low blood pressure, elevated heart rate, fatigue and “general malaise.”

Reverse Dieting: Way to keep the weight off?

Reverse dieting is the act of slowly increasing your food intake after a calorie-restricted diet to promote long-term weight maintenance, i.e. it is the act of resuming more of your normal eating habits after a cut, without gaining all the weight back. It is used in the fitness industry as a common approach to maintaining results after a hard cut. 

How to do it?

Step 1 - Figure out how many calories you need a day

You can easily estimate the number of calories you need to maintain based on your new weight and activity level, but the most accurate way to capture this information is through a body composition test.  

Step 2 - Increase your calories in small increments

Once you know how much you can potentially eat and still maintain your weight, you can start increasing your intake over time to match it. For example, if you are currently eating 1500 calories a day but can actually eat 2000 calories a day and maintain your new weight, you can add ~100 calories or so at a time. 

Start by increasing your intake by 5 to 10% and stick to this amount for two to three weeks. Then continue to increase your intake and repeat the process until you reach your maintenance amount.

Step 3 - Track your daily intake

Using a food tracking app to estimate how many calories you consume each day from food and beverages. This will help you get a handle on how well you are sticking to your new daily calorie needs. And since reverse dieting typically involves small incremental increases in intake, 100 to 200 calories at a time, it is crucial that you are as accurate as possible in your tracking. Use a food scale or measuring cups and be as precise as you can. 

Step 4 - Stick to your maintenance calorie needs

The final step is weight maintenance. In order to keep your results, you have to commit to keeping some or all of the healthy habits you built over the course of your diet. Continue to choose healthier food options, exercise regularly, and pay attention to how much you consume on a consistent basis.

There are some possible disadvantages of reverse dieting:

If you are using reverse dieting to try and increase your calories without knowing your maintenance calorie needs, it is entirely possible to scale your calories too high and gain weight. 

There are also changes in body water weight to consider that can be hard to distinguish for the average person. For example, if you cut a majority of carbohydrates during your diet, and then add them back in later, you are likely going to start storing some additional water weight. This is not the same as fat gain and can be unsettling for those that do not know the difference.

While calorie control is the end-all-be-all for maintaining weight, it is not the only thing to consider when living a long, healthy life. It is also important to learn how proper nutrition and “treat” foods fit into a long-term approach. A balanced approach that includes nutritious foods with the occasional splurge is a true maintenance diet. 

Moreover, just counting calories does not allow you to be in tune with your body and what it needs. Learning to eat more mindfully, fuel your body for daily performance and get to know what makes you feel good from the inside out is the key to long-term adherence on any diet.

Herbs that boost Energy and Focus

Here are some herbs that may help boost alertness and energy levels: 

1. Ginseng

Ginseng is a popular herbal supplement, well known for its energy-boosting properties. It has also been shown to stimulate brain function, making it a sought-after herb for improving sports and mental performance.

Ginseng contains ginsenosides, eleutherosides, and ciwujianosides, which are thought to give ginseng its performance- and energy-enhancing effects. 

Supplementing with ginseng has been shown to improve physical performance in sedentary and active people, offer anti-fatigue properties and boost mental alertness, but its use comes with potential side effects, including insomnia, diarrhea, and increased heart rate and blood pressure. Plus, this herb can interfere with common medications, such as those used to treat diabetes, depression and heart disease. 

2. Sage

Research shows that sage (Salvia) may have impressive cognitive-enhancing effects in adults. It is high in many potent plant compounds, including luteolin, rosmarinic acid, camphor, quercetin and apigenin, which give it its impressive medicinal properties. 

When used as a supplement, sage has been shown to improve mood, alertness, attention, memory and word recall in healthy younger and older adults. 

Sage acts as a powerful inhibitor of acetylcholinesterase (AChE). This enzyme breaks down acetylcholine, a neurotransmitter that plays an important role in brain function, including memory, attention and motivation. 

3. Guarana 

Guarana is commonly used as an ingredient in energy drinks and supplements due to its stimulating effects. It contains an array of chemicals, including caffeine, saponins and tannins, which are thought to provide beneficial effects on energy and brain function. 

Although guarana is generally considered safe, supplementing with it may lead to side effects like increased heart rate and anxiety when taken in high doses. 

4. Bacopa monnieri

Bacopa monnieri is a plant that grows in wet, marshy areas throughout South Asia. It is used in Ayurvedic medicine to treat a variety of ailments, including anxiety, insomnia and memory issues. 

The cognitive-enhancing effects of Bacopa monnieri are attributed to its concentration of triterpenoid saponins, which are known as bacosides and have neuroprotective and cognitive-enhancing properties. 

Studies show that the plant may help boost brain function and alertness, but it may cause side effects like digestive issues in some people and react with certain medications. 

5. Peppermint

Simply inhaling the pleasant aroma of peppermint essential oil, a hybrid of spearmint (Mentha spicata) and water mint (Mentha aquatica), may help boost energy, mood, athletic performance and alertness.

Several studies have shown that inhaling peppermint essential oil reduces fatigue and boosts alertness, memory and energy, but taking too much peppermint essential oil can be toxic. 

6. Rosemary

Like peppermint, the aroma of rosemary essential oil may help improve cognitive performance (including those that involved speed and accuracy). 

Inhaling rosemary essential oil allows compounds in the oil called terpenes to enter your bloodstream, from where they can directly affect your brain.

7. Rhodiola rosea

Rhodiola rosea is a plant that has been used for centuries in traditional medicine systems worldwide to improve memory, alertness and endurance.

It has been shown to reduce mental fatigue, boost brain function and mood, and increase exercise performance in human and animal studies.

Rhodiola rosea may be especially helpful for people who experience burnout, which is defined as “emotional, motivational and physical exhaustion as a result of chronic occupational stress”. It  improves feelings of exhaustion, impaired concentration and lack of joy. 

Supplementing with Rhodiola rosea may also benefit those with chronic fatigue and enhance exercise performance. 

8. Ashwagandha

Ashwagandha (Withania somnifera), an herb that has been used as an Ayurvedic remedy since ancient times, has powerful beneficial effects on brain function. It can help improve memory, attention and information processing.

A study in 50 older adults showed that taking 600 mg of ashwagandha root extract daily improved sleep quality, mental alertness and overall quality of life, compared with a placebo group. 

Research also shows that ashwagandha may have beneficial effects on cellular energy production and be a helpful tool for enhancing athletic performance.

9. Centella asiatica (gotu kola)

Gotu kola has been used in traditional medicine systems to help improve brain function, as well as studied for its beneficial effects on alertness and mood. 

A study that included 33 people with anxiety found that supplementing with 1,000 mg of gotu kola extract per day for 2 months helped improve attention and reduce their anxiety and mental fatigue rate, compared with their baseline. 

10. Maca

Maca (Lepidium meyenii) is a plant native to Peru that is prized for its energy-enhancing potential. It may help boost energy levels, reduce anxiety and enhance athletic performance. 

A study in 50 men with erectile dysfunction found that treatment with 2,400 mg of dry maca extract for 12 weeks boosted alertness and energy level significantly and improved physical and social performance, compared with a placebo. 

Although herbs may help boost alertness and energy levels, in fact, the best way to ensure that you stay energized and focused is by leading a healthy lifestyle that includes a nutritious diet, getting enough sleep, using stress-reduction techniques like engaging in enjoyable physical activity and maintaining a healthy body weight while practicing self-care.

The F-Factor Diet

What is the F-Factor Diet?

The F-Factor, created by celebrity dietitian Tanya Zuckerbrot,  is a very high-fiber diet (the "F" stands for fiber). This means eating fruits, non-starchy vegetables, legumes and select whole grains like high-fiber cereal and bulgur. Since your digestive system cannot break down fiber into energy, it helps make you feel full.

In addition, you also need to eat lean proteins and some fats. While the diet does not limit the number of a dieter's calories per day, the recommendations for other foods ultimately limits overall calorie intake.

The F-Factor Diet consists of three phases:

Phase one: this phase typically lasts two weeks and requires dieters to eat at least 35 grams of fiber per day. It also entails eating fewer than 35 grams of net carbs (i.e.total carbs minus fiber).

Phase two: still sticking with the high fiber count, but net carbs increase to 75 grams per day until you have lost as much weight as you want to lose.

Phase three: known as the maintenance phase, dieters eat 125 grams of net carbs per day but stick with the high fiber count.

In all three phases, dieters are also encouraged to get 30% of their calories from fat, which is around 33 grams per day.  The diet also encourages high protein intake—between 10 and 14 ounces of lean protein per day for women. 

Lastly, water is a huge part of the F-Factor Diet, because fiber needs water to work. The dieters need to drink three liters, or more than 12 cups of water a day. 

Conversely, the F-Factor cautions against eating high-fat meat and dairy, and encourages dieters to avoid saturated fats and added sugar. Alcohol is not off limits and that a 4-ounce glass of wine contributes 2 net carbs to your daily carb count.

However, the diet is far more likely to cause long-term harm than do short-term good of losing weight:

• It is not nutritionally-sound because the total energy looks to fall below what most adults would need to eat in a day. It provides too few calories to be healthy for most people.  This is because in one of the previous starvation studies, it was found that after six months on a low-calorie diet, the subjects experienced significant drops in strength, body temperature, heart rate and sex drive, as well as increased levels of depression, irritability, and fatigue. Worse, they became obsessed with food, dreaming about it often, and talking and reading about it constantly. A 2015 review study published in the International Journal of Obesity explains that rapid weight loss can actually trigger physiological changes that make it really hard to lose more weight and actually promote weight gain, including fewer calories burned, less fat oxidation, increased production of hunger hormones and decreased production in hunger hormones.

• While fiber is good for you, too much fiber can lead to some nasty side effects such as causing GI disruptions like bloating, abdominal pain and constipation, among other symptoms.

• Also, getting too full from fiber-rich foods means you might not have room for adequate protein, fat and starchy carbohydrates.

The Recipe for Healthy Ageing

As you age, your metabolism starts to slow down and you will require less energy from food. It is important, therefore, to pack nutrient-dense foods into your everyday meals. 

The recipe for healthy ageing starts with maintaining a healthy, balanced diet, which include the right amount of food from the different food groups in the daily meals: 

• Fill half of your plate with fruit and vegetables. Be sure to have 2 servings of fruit and 2 servings of vegetables daily.   
• Fill a quarter of your plate with wholegrains. Include at least one wholegrain staple food like wholemeal bread, brown rice or oats every day.
• Fill a quarter of your plate with meat and others.
• Have protein-rich foods in every meal to help maintain physical function and reduce muscle loss.Protein-rich foods include meat, fish, tofu, eggs, poultry and milk. 
• Make sure to have calcium-rich foods in your daily meals for stronger bones.Calcium-rich foods include milk, sardines and cheese.  
• Lighten up on your salt intake.Season your food naturally with fresh foods, herbs and spices.

Signs of Stroke

Stroke occurs when blood supply to the brain is interrupted causing brain damage. This is usually caused by a blockage of a brain blood vessel or bleeding when a brain blood vessel bursts. Blood carries oxygen and nutrients to the brain and this is essential for its normal function. When the blood supply is cut off, brain cells die and this causes the signs of stroke. 

The most common signs of a stroke are sudden drooping of one side of the face, weakness of one side of the body and difficulty speaking or understanding speech. 

A stroke may also cause numbness on one side of the body, loss of balance or incoordination, double vision, difficulty seeing with one or both eyes and severe headache.

Certain conditions and lifestyle habits can increase our chances of having a stroke. For example, lifestyle factors such as an unhealthy diet, lack of physical activity, being obese, smoking or tobacco use and excessive alcohol intake can increase the chance of high blood pressure, cholesterol and diabetes. And certain blood and heart conditions such as atrial fibrillation (irregular heart rate or rhythm) can increase the risk of having a stroke. 

Also, the risk of stroke increases with age. This is because our arteries narrow and harden as we age.

What are the symptoms of a vitamin D deficiency?

A person may not realize that they have a vitamin D deficiency, but there are some symptoms to look out for:

Frequent infections or illnesses

Vitamin D helps support the immune system — it plays a role in regulating immune function and inhibiting inflammatory reactions. It can also help prevent infections in the upper respiratory tract.

Fatigue and muscle weakness

Because vitamin D is key to bone health, an insufficient amount can cause bone and muscle weakness, which can lead to fatigue.

Bone and joint pain

Vitamin D can increase bone mass and prevent bone loss. If someone has bone and joint pain, it may indicate a vitamin D deficiency.

Fractures

Adequate vitamin D in the body helps maintain bone strength by supporting the absorption of calcium. This is particularly important for females after menopause, which can cause bone density to decrease and the risk of osteoporosis to increase.

Depression

Lower levels of vitamin D may increase the risk of depression. This is because there are vitamin D receptors in the brain, and the research indicates that the vitamin has a protective anti-inflammatory effect.

Slow wound healing

If wounds take longer than usual to heal, it might be a sign of low vitamin D levels because it regulates growth factors and other compounds that form new tissue. People with leg ulcers were more likely to have vitamin D deficiencies.

Symptoms of a vitamin D deficiency in children include:

• irritability
• lethargy
• bone pain or fractures
• deformities of the teeth
• developmental delays

Vitamin D is important for health. Some of its roles in the body include: 

1. helping with the absorption of calcium
2. maintaining healthy bones
3. regulating genes and cell growth
4. preventing rickets and osteoporosis. The condition of rickets tends to occur in babies and preschool-age children, though it can arise in older kids. It affects the development of the bones, wrists, knees, and joints in the ribs, and it can cause bowing of the legs.
5. modulating the immune system
6. preventing cardiovascular disease - According to 2013 research, there is a connection between vitamin D levels and the risk of cardiovascular disease — conditions such as hypertension and metabolic syndrome.. This may be because vitamin D protects the heart and combats inflammation.
7. preventing autoimmune disease.Vitamin D is a natural immune modulator, and low levels of the vitamin may be connected to autoimmune diseases, including:

• type 1 diabetes
• multiple sclerosis
• rheumatoid arthritis
• Crohn’s disease

Some sources of vitamin D include milk, white mushrooms, cooked sockeye salmon, cod liver oil and cooked rainbow trout.