As we age, you’ll find your circle of friends to be ever changing, and the people who were once your best friends may no longer qualify to hold that job title. As with friends, foods can hold the same significance, and the items that cause interrupted sleep, clogged arteries and an increase in blood pressure are no longer welcome in your inner circle.
The following five foods are a mid-lifers worst nightmare and experts advise you to stay clear of them.
1. Skip the Salt
Salt could have a negative impact on your body and increase your blood pressure. The white stuff can cause your body to keep excess water, and that extra bodily fluid could contribute to a rise in your blood pressure levels. As your blood pressure soars, you’ll find that your kidneys, heart, brain and arteries have to work harder. This could pose a significant strain on these important organs. High blood pressure could also lead to a host of problems such as kidney disease, heart attacks and strokes. An increased salt intake could further your problems by wreaking havoc with some blood pressure medications that include diuretics and cause them to not work as efficiently as they should.
2. Just Say” No” (to Bacon)
Approximately one in three adults across the nation can suffer from some form of joint related problems such as arthritis and specific foods can aggravate these issues. Studies have shown that COX-2 enzymes are more active and can cause a flare up when you consume foods that are higher in omge-6 fatty acids than omega-3 fatty acids. Foods high up on that list you want to avoid include bacon, meats, egg yolks and margarine.
3. One More Glass of Wine
Wine enthusiasts can verbally site the findings that wine in moderation may hold significant benefits for the heart. However, most individuals need to revisit what the word moderation actually means. Per the National Institute of Health, having between two to seven alcoholic beverages a week is light to moderate usage. Anything heavier than that can damage your liver and heart, with heart disease leading the pack in deaths among individuals who abuse alcohol.
4. The Two Faces of Sugar
In order to lose weight, most individuals find that they need to get rid of any sugar in their diet. However, there’s another evil side to sugar. Studies have shown that consuming too many delectable sweet treats can contribute to the aging process in numerous ways. Sugar in the form of candy, cookies, cake or ice cream is converted into glucose, which has been linked to diabetes. On its own, diabetes can be extremely dangerous. However, it could lead to further health complications such as heart disease and kidney and nerve damage. Those who suffer from diabetes can also experience issues related to their mouth, skin and bones that make them feel years beyond their actual age.
It’s recommended that individuals limit their consumption of sugar laden beverages to aid in the prevention of diabetes. A regular 12-ounce can of soda contains approximately 150 calories and at least 10 teaspoons of sugar. Sports drinks and energy beverages can be equally sweet, so you need to read the labels before purchasing the product.
There are a number of factors that affect your digestive system such as your lifestyle, stress, and the foods that you choose to eat. Getting the required amount of fiber, drinking plenty of water and exercising can all aid in developing better digestive health. Your body works by breaking down the foods you consume into nutrients and if you fail to be kind to your digestive health, you could run into complications later on.
The following are ten important tips that will help boost and maintain your digestive system.
1. Consume a diet high in fiber. According to the latest studies, a diet that is rich in fiber, whole-grains, fruits, vegetables and legumes, can make great strides in the way that you digest your foods. Fiber laden foods provide regularity by keeping things moving throughout your digestive system. This makes you less susceptible to constipation, bloating and fatigue. It can also aid in preventing digestive ailments such as hemorrhoids, irritable bowel syndrome and diverticulosis. A smooth running digestive tract can also aid those who are trying to shed pounds by helping you to maintain a normal weight range.
2. Insoluble and soluble fiber. Both forms of fiber can aid in your digestive tract. Insoluble fiber is difficult to be digested by the human body and can add solidness to your stools. Forms of insoluble fiber can include vegetables, whole-grains and wheat bran. Soluble fiber attracts water in and discourages your stools from becoming watery. You can get soluble fiber from items such as legumes, seeds, oat bran and nuts.
3. Reduce your consumption of fatty foods. Fatty foods can slow down your digestive system and contribute to constipation. However, getting rid of all that fat is not necessary, as pairing high fibered foods with some that are fatty can bring digestive relief to many individuals.
4. Lean meats a good source of protein. Fatty cuts of meats can irritate your bowel and lead to gas and bloating. Lean protein is necessary to any diet and can be found in food source items such as skinless chicken breasts, pork loin, turkey breast and other lean cuts of meats.
5. The importance of probiotics. Probiotics are a necessary part of any healthy diet, and they can keep your digestive system on target with the amount of healthy bacteria. By combating foods that are not good for you, they can contribute to proper nutrient absorption, aid in breaking down lactose and give your immune system a boost. They may even aid those who suffer from irritable bowel syndrome. Probiotics can be found in healthy products such as kefir and low-fat yogurt.
6. Follow a healthy schedule. Following a regular eating schedule can keep your digestive system running right. Plan to eat around the same time every day and include a healthy balance of snacks and regular meals.
7. Drink plenty of water. Water is refreshing and can help the body stay hydrated. It can also contribute to a healthy digestive system by helping to dissolve fats and soluble fiber. This can contribute to keeping the body running regularly and alleviate bloat and discomfort.
8. Ditch the bad habits. Alcohol, smoking and excessive caffeine usage are all bad habits that can hinder your digestive system from running right. It can also lead to other health issues such as heartburn and stomach ulcers.
9. Regular exercise. Exercising on a regular basis can keep the foods that you eat moving throughout your digestive tract. It can also reduce your chances of experiencing constipation and help you maintain a normal weight.
10. Dealing with stress. Stress and anxiety can lead to a dysfunctional digestive system. Stress reducing activities such as yoga and meditation can be helpful and should be practiced regularly. The foods you eat and a well-maintained digestive tract can go hand-in-hand. By following the above ten tips, you’re sure to enjoy comfort and regularity.
Inflammation is an integral part of the immune response and without it, it’s nearly impossible for the body to heal properly. However, when it’s out of control, such as in the case of those suffering from rheumatoid arthritis, it can do significant damage to the human body. It’s also thought to play a significant role in afflictions such as obesity, cancer and heart disease.
Foods with excessive amounts of saturated fats and sugar can cause the immune system to be over active and lead many to feelings of fatigue, joint pain and blood vessel damage. Other foods may reduce inflammation and should be added to your daily meal plan.
Omega-3 Fatty Acids
Fatty fish such as salmon, tuna, sardines and mackerel contain high levels of omeg-3 fatty acids and have been show to lessen the levels of inflammation. To gain the necessary benefits, you need to consume fish at least three times a week, and it should be baked, broiled or boiled. Individuals who consumed this necessary nutrient found their risk of heart disease to be reduced by as much as 20 percent.
Not everyone is a fan of fish and fish oil supplements can lessen the levels of inflammation. However, too much of a good thing can instigate inflammation, so you want to limit your consumption to the daily recommendations for your height and weight.
Consumption of Whole Grains
Whole grains have a greater amount of fiber than refined items such as white rice, bread and pasta and can help with inflammation. A main contributor of inflammation in the blood stream is C-reactive proteins.
Unfortunately, not all products labeled “whole grains” are healthy, and you have to do diligence when shopping. Choose foods that read whole grain as the primary ingredient and no sugars.
Eat Your Leafy Greens
Today’s research has shown that vitamin E can play an important role in guarding the body from pro-inflammatory properties known as cytokines. Cruciferous vegetables and dark leafy greens have been proven to retain higher levels of vitamins and minerals than their lighter counterparts. Veggies such as kale, broccoli, collard greens and spinach are full of iron, calcium and disease fighting properties.
Antioxidant Packed Nuts
Nuts are another inflammation-fighting food that is rich in calcium, vitamin E and fiber. Almonds and walnuts have a high level of omega-3 fatty acids and are chalk full of antioxidants to aid your body in keeping illnesses and diseases at bay. Whole-grains, nuts, fish and leafy green vegetables all play an important role in the Mediterranean diet. Folks following the diet have seen a reduction in inflammation in as short a span as six weeks.
Soy is beneficial to the human body, especially in adult women. Many studies have indicated that the estrogen compounds found in many of the soy products contribute to lowering inflammation and CRP. It has also been proven to lessen the negative effects of the heart and bone health when tested on mice.
However, overly processed soy products should be avoided, as they don’t have similar benefits, especially when loaded with preservatives. Tofu, soy milk and edamame are healthier options and should be consumed regularly.
Low-fat Dairy Products
Products high in calcium can be trigger foods for inflammatory diseases because some individuals have a sensitivity and intolerance to casein. However, for those who are able to tolerate low-fat calcium products, skim milk, cheese, cottage cheese and yogurt can be beneficial and lessen inflammation and irritability in the stomach.
The more color that is added to your diet, the better it is for you. Colorful choices can include peppers, tomatoes, leafy green vegetables and orange squash. In addition to their high levels of vitamins and antioxidants, they also produce lower levels of starch. Bell peppers can be found in an assortment of colors. Chili and cayenne peppers are a hotter variety and can aid as a property found in topical creams to lessen pain and inflammation.
However, physician’s advise that some peppers can irritate individuals who are suffering from rheumatoid arthritis, so you need to listen to your body and find items that work well for you.
Tomatoes are another inflammatory fighting food because they contain lycopene. This has been proven to help individuals fight inflammation in problematic areas of the body such as the lungs. Cooked tomatoes are better than raw because they contain higher levels of lycopene. Tomato sauce, diced tomatoes and tomato juice are all beneficial and have important healing properties.
Nothing is more brilliant in color than the beet, and its fine color showcases the levels of antioxidant properties. In addition to protecting an individual from heart disease and cancer, it has also been shown to reduce inflammation.
Ginger and Turmeric
Common spices found in Asian and Indian fare have been proven to have anti-inflammatory benefits to an individual. Turmeric regulates the immune system and can aid in the body’s process of reducing inflammation. Its spice relative ginger has also numerous benefits and in addition to reducing inflammation, it can relieve symptoms of indigestion and stomach upset issues.
Garlic and Onions
Aromatic vegetables such as garlic and onions can make a pasta sauce divine. It’s also known for boosting an individual’s immune system. Research has shown that garlic has similar benefits to medical products such as ibuprofen and can shut down the roads that lead to inflammation. Onions have similar anti-inflammatory properties and important compounds.
Plant based fats such as olive oil is an integral part of a healthy diet, and it’s good for reducing inflammation. The Mediterranean diet has a host of benefits that are mainly due to the use of olive oil. The primary compound found in olive oil has been found to have similar effects of painkillers when consumed.
Fruits are low in fat and calories. Because they are high in antioxidants, they can aid in fighting inflammation. The properties that give them their deep color can help individuals with arthritis, intestinal inflammation and cancer.
One of the best foods for reducing inflammation is tart cherries and research has shown this magnificent fruit can aid it by as much as 50 percent. It’s also been shown to help athletes up their performance levels and recover properly afterward.
A recommended serving is approximately 1 ½ cups of the actual fruit or drinking one cup of the tart cherry juice each day to enjoy significant benefits. Unfortunately sweet cherries were not proven to be the same, so you need to make sure that you’re consuming the tart variety to gain the most benefits.
When you thought there couldn’t be more to say about weight loss supplements, researchers come out with some new information. By combining plant-derived compounds and methods of experimenting to boost their effectiveness, three new supplements can be added to the weight loss list.
1. Resveratrol: Boost Your Metabolism
Resveratrol was once praised for its anti-aging powers by extending the lifespan of mice, but it has since lost some of its magic. Taken from the skin of grapes and red wine, the extract had shown potential in reducing health issues such as cardiovascular disease.
As researchers began to give up on resveratrol, they found that it had great potential to aid in weight loss. Based on a study published in the journal Cell Metabolism, men who consumed a daily dose of 150 mg experienced low blood sugar, reduced levels of blood pressure and a decrease in liver fat over a 30 day period. A study taken the previous year focused on mouse lemurs. With the use of resveratrol, the primates were able to control their body mass. Lemurs typically gain weight over the course of the winter, and they were shown to have less of an appetite and eat less when their food was supplemented with resveratrol. Because the temperature of their body and metabolic resting rates were affected, it was found to be a significant metabolism booster.
Recent published studies have proven the theory on resveratrol anti-aging effects by recognizing the pathway behind the energy production and prolonged lifespan. The company founded to test, study and market resveratrol was recently shut down. However, resveratrol is already showing up in a variety of weight loss supplements on the market.
2. White Kidney Bean Extract: Blocking Starch
White kidney bean extract rose in popularity thanks to Dr. Oz. Scientifically named Phaseolus vulgaris, it’s been praised as a fat blocker by slowing or preventing starch absorption.
Since 2007, the excitement over white kidney bean extract has been significant. Based on a study in the International Journal of Medical Science, individuals who took 445 mg per and were somewhat overweight, found that they were able to shed pounds, even while consuming a diet high in carbohydrates. The extract works by stopping alpha-amylase from breaking down the eaten carbs. Carbs that are normally broken down get absorbed in your body’s system and stored as fat.
Researchers followed 60 moderately overweight individuals for 30 days, while taking the white kidney bean extract. When taken 30 minutes before the consumption of a high carb diet, they noticed a decrease in the individual’s body measurements and BMI. A study in China found similar results, while over 90 percent noticed a weight loss over the course of two months.
3. DHEA: Regulate Hormones
DHEA is produced by the adrenals glands, and it’s found to be a natural steroid hormone. The many benefits include boosting energy levels and raising and maintaining the body’s muscle mass. As you age, you’ll notice a significant decrease in DHEA. Researchers wondered if supplementing the body with DHEA could have an effect on the way a body ages. Estrogen and testosterone play a significant role in the sexual hormones throughout the aging process and DHEA has been proven to boost the levels significantly.
While DHEA supplementation may come into play in aiding overweight men to lose weight, studies have been unable to replicate the same findings in younger individuals.
The Mayo Clinic summarizes the DHEA research by admitting that further research is needed on the subject before confirming any weight loss results. Other studies have recommended the energy boosting properties of DHEA as a cure of adrenal fatigue and lupus.
For those interested in learning the pros and cons of DHEA, you can check out the comprehensive analysis from the University of Maryland. Women should take 25 mg and men 50 mg. Because the DHEA supplement needs to be chemically synthesized, you won’t be able to enjoy the same results by consuming wild yams or soy.
Potential side effects could affect individuals who take a higher than recommended dosage and women may experience oily skin, acne and facial hair growth. Women under the age of 40 should still be producing enough DHEA naturally and should not take the supplement.