White rice increases risk of type 2 diabetes

White rice is the predominant type of rice eaten worldwide and has high GI (Glycemic Index, a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels) values. As high GI diets are associated with an increased risk of developing type 2 diabetes, a study has been conducted to find out the association between eating white rice and the risk of type 2 diabetes.

The results show that the more white rice eaten, the higher the risk of type 2 diabetes: the authors estimate that the risk of type 2 diabetes is increased by 10% with each increased serving of white rice (assuming 158g per serving). The risk of type 2 diabetes is significantly increased if white rice is eaten regularly.

White rice has a lower content of nutrients than brown rice including fibre, magnesium and vitamins, some of which are associated with a lower risk of type 2 diabetes. The authors report, therefore, that a high consumption of white rice may lead to increased risk because of the low intake of these nutrients.

This applies for both Asian and Western cultures. As the average amount of rice eaten varies widely between Western and Asian countries, with the Chinese population eating an average of four portions a day while those in the Western world eat less than five portions a week, Asian countries are at a higher risk of developing type 2 diabetes.

The authors recommend eating whole grains instead of refined carbohydrates such as white rice, which will help slow down the global diabetes epidemic.

Collagen - to keep our youthful appearance

Collagen is the primary protein found in skin, muscles, tendons, and it is a natural part of cartilage, bone and other connective tissues. Actually, we have more collagen in our bodies than any other type of protein—it makes up 25-35% of the entire body’s protein.

There are at least 16 kinds of collagen in the body, most of which belong to one of three categories—Type I, Type II, or Type III.

Collagen Type I, which makes up a large part of our skin, is very strong and can stretch a great deal without breaking. It helps keep our skin firm and youthful. Besides skin elasticity and skin hydration, which minimize the appearance of skin aging, it also strengthens nails and thickens hair.

Bones also contain some Type I collagen fibers.

Type II collagen is a major component of the cartilage in our joints, as Type II collagen fibers impart strength and compressibility, support joint health and mobility.

Type III collagen is found alongside Type I collagen in skin, as well as in blood vessels and organs.

Our natural collagen declines with age, contributing to a wide range of problems, from wrinkles to joint concerns and more. Environmental and lifestyle factors can affect collagen levels too. For example, spending time in the sun can be particularly harsh on the collagen in our skin.

Luckily, eating collagen-rich foods or foods that boost collagen production may help create the building blocks (amino acids) we need for collagen synthesis: proline, lysine and glycine. These foods include:

1. Bone broth

Since bone broth is made of bones and connective tissue, it contains collagen, calcium, magnesium, phosphorous, glucosamine, chondroitin, amino acids as well as many other nutrients. It is made by simmering animal bones in water, which is believed to extract collagen.

2. Chicken

The connective tissues that chicken contains make it a rich source of dietary collagen. 

3. Fish and shellfish

Like other animals, fish and shellfish have bones and ligaments made of collagen. But the “meat” of fish contains less collagen than other, less desirable parts, like the head, scales or eyeballs.

4. Egg whites

Although eggs do not contain connective tissues, egg whites do have large amounts of proline, one of the amino acids necessary for collagen production. 

5. Fruits

Vitamin C plays a major role in the production of pro-collagen, the body’s precursor to collagen. Therefore, getting enough vitamin C is critical. Citrus fruits like oranges, grapefruit, lemons and limes are full of this nutrient.

Actually, strawberries provide more vitamin C than oranges. Raspberries, blueberries, and blackberries offer a hefty dose, too. Furthermore, berries are high in antioxidants, which protect the skin from damage.

Rounding out the list of fruits rich in vitamin C are tropical fruits like mango, kiwi, pineapple and guava. Guava also boasts a small amount of zinc, another co-factor for collagen production. 

6. Garlic

Garlic is high in sulfur, which is a trace mineral that helps synthesize and prevent the breakdown of collagen.

7. Veggies

Leafy greens - Leafy greens get their color from chlorophyll. Some studies have shown that consuming chlorophyll increases the precursor to collagen in the skin.

Tomatoes - One medium tomato can provide up to almost 30 percent of vitamin C for collagen. Tomatoes also boast large amounts of lycopene, a powerful antioxidant for skin support.

Bell peppers - These veggies contain capsaicin, an anti-inflammatory compound that may combat signs of aging. 

8. Beans

Beans are a high-protein food that often contain the amino acids necessary for collagen synthesis. Plus, many of them are rich in copper, another nutrient necessary for collagen production. 

9. Cashews

The nuts contain zinc and copper, both of which boost the body’s ability to create collagen.

But be sure to stay away from too much sugar and refined carbohydrates, which can cause inflammation and damage collagen.

Is Sushi Healthy?

Sushi is a collection of vinegar-saturated rice, vegetables, and cooked or raw fish wrapped up in a roll of seaweed. There are typically three types of sushi: nigiri, maki and temaki. Nigiri is raw fish, salmon eggs, cooked shrimp, or sliced egg on rice. Maki is rolled sushi. Temaki, or a handroll, is sushi rolled by hand into a cone shape.

Benefits to our body

In terms of health and longevity, we can choose nigiri (thin slices of raw fish topped over small balls of vinegared rice) and sashimi (thin slices of raw fish), alongside a salad and side of cooked vegetables, which are great sources of fiber and micronutrients. Also, try to choose healthier types of fish like salmon and mackerel (which are low in mercury).

Salmon and mackerel are excellent sources of protein in addition to DHA omega-3 fatty acids which reduce the risk of coronary heart disease (as well as support brain health and memory retention). The DHA found in oily fish can reduce blood pressure and lower the risk of hypertension, the two common risk factors of developing coronary heart disease. 

In the rolled variant (maki), a special bamboo mat is used and nori (a thin sheet of prepared seaweed) is wrapped around the rice and fillings such as egg, avocado, mango or cucumber. In fact, nori is extremely nutritious. Nori contains significant amounts of vitamins A, B1, B2, B6, B12, C, niacin and folic acid. It has 10 times as many vitamins as spinach, and contains 30 to 50% protein and merely 0.1% sugar. The seaweed is high in iodine and help to support natural detoxification processes in the liver.

Wasabi, the unique flavorant used to spice up and disinfect raw fish in sushi, has significant health benefits and helps strengthen the immune system. Wasabi is rich in beta-carotenes, glucosinolates and a range of isothiocyanates, which have antibacterial properties and help mitigate microbial elements or latent pathogens. Wasabi has been known to kill some forms of E. coli and Staphylococcus bacteria. 

In addition, the dietary fiber it contains provides prebiotics and a good nutritional environment for beneficial microbes and helps cleanse the gut of the harmful substances that unhealthy bacteria produce. 

Health risks of eating sushi

It can lead to high sodium intake

Part of what makes sushi so flavorful is the high concentration of salt. The rice, fish and even seaweed all come into contact with salt during the preparation process. This results in high blood pressure, heart attack, stroke and even heart failure.

It adds more refined carbs to our diet

White rice is a big part of sushi and unfortunately, it is a refined carbohydrate, meaning it includes sugars and has been stripped of all of its nutrients. An increased intake of refined carbs has contributed to the prevalence of type 2 diabetes and white rice specifically has a high sugar content which can lead to overeating due to spikes in blood pressure and insulin levels.

It may add unsafe levels of mercury to our diet

Tuna has gotten a bad reputation due to its high mercury content. However, you may opt for lower-mercury fish and shellfish like eel, salmon, crab and clam.

It puts us at risk for foodborne illness

One of the biggest hazards of consuming uncooked, undercooked, or frozen seafood, are the parasites, which can grow naturally in many animals and be transmitted to and cause illness in humans.

Stress Symptoms

Stress—especially chronic stress—uses a lot of your energy and it can cause multiple bodily systems to malfunction because your body is spending so much energy dealing with the stress. Below are common symptoms that people experience as a result of chronic stress. 

Change in appetite

When a person is especially stressed out, it is not uncommon for them to go to one of two extremes: They either eat very little or snack way more than they usually do, The latter is called emotional eating, which occurs when you turn to food in the face of an emotional problem. On the other hand, if you have a hard time eating when you are stressed out, it could be because your digestive system—under the weight of the stress you are experiencing—has slowed down, when stress robs your bodily systems of energy. 

Irritability

Behaviorally, one of the first things you notice is irritability when you are stressed. 

Heart problems

According to the American Heart Association, stress can impact factors that increase your risk for heart disease. Specifically, it can cause high blood pressure and cholesterol levels. 

Stress can cause a sensation in the chest that leads people to believe they are going into cardiac arrest. This is one of the key reasons to keep an eye on your stress level and work to minimize it as much as possible. 

Nausea

Stress can make you feel sick to your stomach. Nausea is among the common symptoms of stress involving your gut. Others on this list include stomach cramps and indigestion. 

Diarrhea and constipation

Just as stress can cause either a loss of appetite or a much bigger appetite, it can have that same effect—causing one extreme or the other—on your bowels. A hormone released during stressful times causes the body to direct blood flow to vital organs instead of the intestines, thus causing intestinal movement to slow down. Constipation and diarrhea are both symptoms of stress being caused by chronic stress. 

Difficulty sleeping

Being under a lot of stress can definitely make it harder to fall asleep at night. Sleep is essential to every other aspect of your health. Without sleep, your brain might have a harder time making good choices—which can lead to more stress. 

Graying hair

Chronic stress breaks down your body. Sometimes your hair starts to gray. Stress can cause premature graying is related to the effect stress has on stem cells that regenerate hair pigment. 

Tension headaches

These are the most common types of headache. They occur when scalp and neck muscles contract or become tense and they can be a result of stress. 

Acne

Since stress is a hormonal change that makes your skin oiler, it too can cause a breakout. 

Changes in sex drive and Difficulty focusing

All-consuming stress—or anxiety or exhaustion—can cause a loss of libido. And also, you cannot seem to get your focus under control. 

While stress can have an immense impact on your health, there are numerous ways to manage it. This can include meditation, talk therapy, or simple lifestyle changes (like eating nutritious foods, getting enough movement and going to bed on time every night).

The 16:8 Diet for Weight Loss

The 16:8 intermittent fasting has skyrocketed in popularity in recent years, especially among those looking to lose weight and burn fat.

This diet stems from the book 8 Hour Diet by author David Zinczenko and editor-in-chief of Men’s Health Peter Moore, who suggested that a longer fasting time between eating gives the body the time it needs to process the food and burn away extra fat.

Proponents claim that it is an easy, convenient and sustainable way to lose weight with minimal effort and improve overall health while other diets often set strict rules and regulations. It can easily fit into just about any lifestyle.

In brief, it involves limiting consumption of foods and calorie-containing beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours, eating only during an eight-hour window during the day and fasting for the remaining 16 hours. This cycle can be repeated as frequently as you like — from just once or twice per week to every day, depending on your personal preference.  

In addition to enhancing weight loss, 16:8 diet is also believed to improve blood sugar control, boost brain function and enhance longevity.

To get started, begin by picking an eight-hour window and limit your food intake to that time span. 

Many people prefer to eat between noon and 8 p.m., as this means you will only need to fast overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day. 

Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a normal lunch around noon and a light early dinner or snack around 4 p.m. before starting your fast. 

Additionally, to maximize the potential health benefits of your diet, it is important to stick to nutritious whole foods and beverages during your eating periods. Try balancing each meal with a good variety of healthy whole foods, such as fruits, veggies, whole grains, healthy fats, nuts, seeds, etc.

Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated. 

On the other hand, binging or overdoing it on junk food can negate the positive effects associated with 16/8 intermittent fasting and may end up doing more harm than good to your health.

People may find it easier to stick to the 16:8 diet when they follow these tips: 

• drinking cinnamon herbal tea during the fasting period, as it may suppress the appetite
• consuming water regularly throughout the day
• watching less television to reduce exposure to images of food, which may stimulate a sense of hunger
• exercising just before or during the eating window, as exercise can trigger hunger
• practicing mindful eating when consuming meals
• trying meditation during the fasting period to allow hunger pangs to pass

Benefits

It is easy to follow, flexible and sustainable in the long term. 

It is also convenient, as it can cut down on the amount of time and money you need to spend on cooking and preparing food each week. 

Increased weight loss: Not only does restricting your intake to a few hours per day help cut calories over the course of the day, but studies also show that fasting could boost metabolism and increase weight loss.

Improved blood sugar control: Intermittent fasting has been found to reduce fasting insulin levels by up to 31% and lower blood sugar by 3–6%, potentially decreasing your risk of diabetes.

Enhanced brain function and longevity: Though evidence in humans is limited, some animal studies have found that intermittent fasting may extend longevity.

Drawbacks

Restricting your intake to just eight hours per day can cause some people to eat more than usual during eating periods in an attempt to make up for hours spent fasting.This may lead to weight gain, digestive problems and the development of unhealthy eating habits. 

Additionally, intermittent fasting may affect men and women differently, with animal studies reporting that it could interfere with fertility and reproduction in females. 

Though 16:8 diet is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you are taking any medications or have diabetes, low blood pressure or a history of disordered eating. Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.

In any case, be sure to start gradually and consider stopping or consulting your doctor if you have any concerns or experience negative symptoms.

Signs that you are at risk of diabetes

Diabetes can be one of the worst lifestyle disorders to have.

There are two forms of diabetes–type 1 and type 2. Type 1 is basically genetic in nature. Type 2 diabetes is the one that stems from wrong lifestyle choices.

There are some signs that help you realize you need to take care of your blood sugar levels before it is too late:

1. THIRST 

When you have diabetes, your kidneys have to work extra hard to regulate excess glucose. This glucose is released in the urine and, along with it, some very essential minerals also get flushed out of the body which makes you feel dehydrated.

2. FREQUENT URINATION 

As your body needs to clear out extra glucose from the body, you would urinate more frequently. 

3. HUNGER 

When you have diabetes, the body is unable to digest glucose which is needed to release energy. When the glucose does not get digested, you do not have enough energy and this might lead to hunger. 

4. DRY SKIN 

High blood sugar makes your skin tissues more prone to dryness. Hence, you might experience itchiness and may become more prone to skin infections. 

5. TINGLING FEELING IN THE LIMBS

Diabetes damages the nerves that send signals from the brain to the limbs. Due to this, you feel numbness and tingling. 

6. SLOW HEALING 

Diabetes slows down the process of cell regeneration and hence, slows down the process of healing. 

7. SORES 

This happens due to blood vessel damage which is caused by diabetes. 

8. LOSING WEIGHT 

As insufficient insulin does not let glucose release energy, the body starts burning existing fat to fuel itself. This leads to weight loss. 

There are some people who are prone to developing diabetes:

• If you are above 45 and lead a sedentary lifestyle. 
• If you are over-weight and eat junk food. 
• If you do not exercise at all. 
• If it runs in your family. 
• If you have a blood pressure problem. 
• If you have a cholesterol problem.

You can prevent diabetes by leading a healthy lifestyle which involves eating a balanced healthy diet and working out regularly.

Hand Sanitizers found to contain Cancer-Causing Chemical - Benzene

Hand sanitizers are essential to curb the spread of COVID-19. And so the demand for hand sanitizer now reached an unprecedented level. 

However, a study analyzed 260 bottles from 168 brands and found 17% of the samples contained detectable levels of benzene.

Benzene's toxicity in humans has been well known in the scientific community for over 120 years. It is arguably one of the most, if not most, known chemicals that can cause cancer in humans even at trace levels. The World Health Organization (WHO) states that human exposure to benzene has been associated with a range of acute and long-term adverse health effects and diseases, including cancer and haematological effects. But now people can use much higher volumes of hand sanitizer daily. Thus even with a low concentration in a bottle, an individual's total exposure to benzene could be concerningly high. 

Actually, the WHO provides a recommended recipe for hand santizer. An effective hand sanitizer requires only three main ingredients: isopropyl alcohol (also known as 2-propanol), hydrogen peroxide, and glycerol. Ethyl alcohol may be used instead of isopropyl alcohol, but no other types of alcohol, including methanol and 1-propanol, are acceptable in hand sanitizer because they can be toxic to humans. 

If you are concerned about your hand sanitizer, you can use water and plain hand soap instead to wash your hands.