The use of Red Clover

Red clover is a dark-pink herbaceous plant belonging to the same family as peas and beans. It originates from Europe, Asia and North Africa. It is now popular throughout South America as a fodder crop to improve soil quality.

It is widely used as a traditional medicine to treat osteoporosis, heart disease, arthritis, skin and hair disorders, cancer, respiratory problems like asthma, whooping cough and women’s health issues, such as menstrual and menopausal symptoms such as hot flashes and night sweats. Some research has found that taking 40–80 mg of red clover daily may help reduce severe menopausal hot flashes.

Bone health

Osteoporosis is a condition in which your bones exhibit low bone mineral density (BMD) and have become weak.

As a woman reaches menopause, a decline in reproductive hormones — namely estrogen — can lead to increased bone turnover and a decrease in BMD.

Red clover contains isoflavones, which are a type of phytoestrogen — a plant compound that can weakly mimic estrogen in the body. Some research has shown a connection between isoflavone intake and a decrease in osteoporosis risk.

Menopausal symptoms

Red clover’s high isoflavone content is believed to help lower menopause symptoms, such as hot flashes and night sweats.

Skin and hair health

Red clover extract has been used in traditional medicine to promote skin and hair health.

Heart health

Some preliminary research has shown red clover may improve heart health in postmenopausal women.

Other claims

It can help with weight loss, cancer, asthma, whooping cough and arthritis.

However, due to the large number of conflicting studies, more research is needed for its uses.

Though it has a good safety profile, some side effects include nausea, vomiting, headache, and vaginal spotting, prolonged menstruation, skin irritation and headache.

Furthermore, due to its minor estrogenic properties, those who are pregnant or breastfeeding, as well as people with hormone-sensitive conditions (such as breast cancer, ovarian cancer, or endometriosis) and among children should avoid its use.

Finally, red clover may slow blood clotting and should be avoided by those with bleeding disorders. In particular, red clover may interact with oral contraceptives, methotrexate, hormone replacement therapy medications, tamoxifen, blood thinners like aspirin or Plavix, among others.

Functions of Probiotics

Probiotics are “friendly” live bacteria and yeasts that line our digestive tract. 

As a whole, probiotics provide vital support for our overall health. Our bodies have a symbiotic relationship with these microorganisms, meaning they work together to survive. Probiotics promote immune health (as nearly 70% of our immune system is located in the digestive system), digestive health, brain health and emotional wellness. These good bacteria produce enzymes that help balance our digestive system and support our body’s ability to absorb nutrients.

The most populous bacteria in the small intestine are from the Lactobacillus species. They produce lactase and lactic acid, helping to break down nutrients and support digestion.

The lactobacilli strains, in particular, have been studied for their role in supporting and maintaining vaginal and urinary tract health. These strains may protect the urogenital tract by excreting biosurfactants that help keep vaginal tissues clean and healthy.

Like the Lactobacillus species, Bifidobacterium produce lactic acid and help maintain a healthy balance of gut flora. Strains in this species also support immune system function.

Yogurt, unpasteurized, fermented dairy products like kefir contain probiotics. Unpasteurized, fermented vegetables like kimchi and kombucha also contain probiotics.

Eating Early Dinner help Burn Fat, Lower Blood Sugar

We normally think that a calorie is a calorie, no matter when you eat it, and that weight gain is caused by eating more calories than you use.

But according to a study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, eating a late dinner is associated with weight gain and high blood sugar levels, regardless if the meal is the same that you would have eaten earlier. For example, eating dinner at 10 p.m. instead of 6 p.m. may affect your blood glucose and the ability to burn fat.

The study found that late eaters had peak blood sugar levels almost 20 percent higher and fat burning reduced by 10 percent, compared with those who ate dinner earlier even people ate the same meal.

Thus meal timing may influence the risk of chronic diseases such as diabetes and heart disease.

People who were accustomed to sleeping earlier did the worst when giving them a late meal while people that are night owls and ate as late as 2 or 3 a.m. seemed to be unaffected by the change in their meal.

Thus when working long days, it may be good to eat a healthy snack (such as a small, high protein snack like Greek yogurt sprinkled with nuts) in the late afternoon and curb your appetite for a late dinner. Choices for dinner then could be a small salad with grilled chicken, half a sandwich and fruit, or a cup of vegetable soup and a glass of low fat milk.

COVID-19 linked to Hair Loss

Dr. Esther Freeman, who directs the Dermatology COVID-19 Registry, a database of dermatologic manifestations of COVID-19 that contains 1,000 cases from 38 countries, said that an increasing number of people who are recovering from the coronavirus are reporting hair loss in the aftermath of the illness. It is due to a mechanism called telogen effluvium - a condition that impacts the growth cycle of hair follicles after experiencing stress. 

At any given time, 85-90% of our hair is in a phase called anagen—the growth phase, 1-2% are in a transitional phase called catagen. Up to 10% of our hair is in the telogen or ‘resting phase,’ which is the phase where our hair is normally shed. Some amount of hair shedding is normal, typically losing 50 to 100 hairs a day. In telogen effluvium, a larger than normal portion of our hair moves into the telogen phase and is shed.

This type of hair loss can follow any stressful life event—not only severe illness but also surgery or a serious psychological stressor.

COVID-19 has clearly caused a lot of us stress, and not just physiological stress on the body from an infection, but also many types of stress outside of personal illness, such as financial stress, death of a loved one, and childcare-related issues.

Telogen effluvium typically manifests about three months after the stressful event, and both men and women can be affected. 

Typically, telogen effluvium lasts for up to six months. A person who has had stress-induced hair loss will start to see their hair gradually return to normal as new hair grows. 

People who are experiencing telogen effluvium can apply a topical minoxidil 5% solution. This encourages hair follicles to leave the telogen phase early and return to the anagen or growth phase.

Five major banana benefits

Here are five major banana benefits:

1. Control Blood Pressure

High blood pressure is a silent killer. It can lead to heart disease, stroke, kidney failure and brain disease.

To lower your blood pressure it is recommended to eat more potassium. And bananas are rich in potassium. One average-size banana has around 12 percent of your daily value of potassium. The Harvard School of Public Health recommends eating potassium-rich foods to push your blood pressure down.

2. Appetite Control

Bananas are rich in fiber. An average-sized banana contains up to 12 percent of daily fiber value. Thus it helps to lower cholesterol levels, normalize bowel movements, control blood sugar and helps in achieving healthy weight. Furthermore, fiber slows down digestion. As a result, you feel fuller longer after you eat.

3. Cancer Prevention

One of another banana benefits is some types of cancer prevention. Research shows that dietary fiber “convincingly” lowers the risk of colorectal cancer. In addition, vitamin C, might lower the risk of esophageal cancer. A banana contains about 17 percent of daily value of vitamin C.

4. Sport Drink Substitute

Research conducted by Appalachian State University concluded that eating a banana pre- or mid-workout helped to fuel performance as well as sports drinks. Carbs available in bananas can be converted quickly into energy. Furthermore, potassium can help to prevent dehydration.

5. Stronger Bones

Potassium makes bananas a great choice for those who is looking to build stronger bones. Studies show that potassium-rich foods can significantly reduce bone loss. Moreover, bananas can help to prevent osteoporosis.

Top Fruits to Support Weight Loss

Fruit tends to be high in fiber and low in calories. Because of the fiber, fruit can give you that fullness, making it a great food for weight loss or maintenance. Some of these fruits include the following:

Apples

Apples are high in fiber but low in calories.  The high fiber can help slow digestion and keep you feeling satiated for longer periods of time. For optimal satiety and fiber intake, keep the skin on.

One medium-sized apple provides 4.37 grams (g) of fiber, which offers 16 percent of the daily value (DV), along with 96.4 calories, according to the U.S. Department of Agriculture (USDA).

Raspberries

Because of their sweetness, raspberries can help satisfy a sugar craving. These offer fiber as well as antioxidants, which combat harmful substances called free radicals in the body. 

According to the USDA, 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV.

Berries are often categorized as superfoods because their high levels of vitamin C and vitamin E, which are antioxidants that help fend off chronic disease. A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1.07 mg of vitamin E, 7 percent of your DV, according to the USDA.

Whole oranges

A medium-sized orange provides 3.14 g of fiber, or 11 percent of your DV, per the USDA.

When eating oranges, avoid drinking orange juice only and try to eat a whole or cut-up orange instead. Also, oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption.

According to the USDA, a medium-sized orange has 69.7 mg of vitamin C, 77 percent of your DV.

Mangoes

Mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation. 

A small, short-term study published in April 2017 in The FASEB Journal found that mango lowered blood pressure and helped with blood sugar regulation, both of which play a role in metabolism. It also improved inflammation markers.

In one mango, you get 3.31 g of fiber, which is about 12 percent of the DV, per the USDA.

Avocados

Avocados can be a top addition when it comes to weight loss goals.  About 77 percent of an avocado's calories come from fat — the good kind.

The monounsaturated and polyunsaturated fatty acids in avocados have been linked to better heart health, and they increase your satiation level by a large degree. Fiber also contributes to avocados’ satiating effect: one-half an avocado provides 4.55 g fiber, or nearly 16 percent of the DV, notes the USDA.

A study published in April 2019 in Nutrients showed that overweight and obese participants who ate avocados as part of a meal felt less hungry after six hours compared with those who had eaten a low-fat, high-carb meal.

Bananas

Part of the carbohydrates from bananas are in the form of the fibers pectin and resistant starch. Both of these can actually help regulate blood sugars. This type of starch earns that label because it is resistant to digestion. It functions like fiber and slows digestion — which keeps you full for longer, and also keeps blood sugar steady so you maintain energy. That can keep you from a blood sugar slump that has you reaching for a sweet treat to perk back up.

Pineapple

In addition to vitamin C, one cup of chunks provides 78.9 mg, or about 88 percent of the DV, notes the USDA. Pineapple has a high water content and hydration has been shown in numerous studies to help with weight loss.