Nutrition. Vitamins. You.
Photo by Lucaxx Freire on Unsplash Collagen is one of the most popular buzzwords in the health and nutrition world today. But what is Collagen and what are its benefits? We break down everything you need to know, from skin health to bone health and …
? by Alfonso Cenname on Unsplash We all know the importance of greens in our daily diet. But getting the right amount through what we eat alone can be somewhat of a challenge. Despite constant ongoing research and awareness, the average American still only consumes …
Fiber can be found in vegetables, fruits, beans and whole grains. And it’s important. Its job is to bulk up the stool and retain water. Bacteria then helps to digest the fiber, producing healthy ingredients for the colon and promoting healthy bowel movements. Without enough fiber in your diet, you could experience constipation. Too much can result in loose stools, bloating and diarrhea. So much fiber is the right amount of fiber? In the Standard American Diet, 10% of our diet is fiber, when we really need 35-40%, according to the Journal of American Medical Association (JAMA).
Fiber is an element that we do not digest or absorb. It quickly passes through your digestive tract and left intact. There are two kinds – soluble and insoluble. According to the Mayo Clinic, “Soluble fiber dissolves with water and creates a gel-like substance that helps to lower blood cholesterol and glucose levels.” Insoluble fiber absorbs water, “which adds bulk to your digestive tract and helps to move things through quickly.”
New research has shown that fiber is actually more important to the bacteria in our gut, than to our overall body. Here’s what that means –
In order to digest food, we need to bathe it in enzymes that breakdown its molecules. Those molecular fragments then pass through the gut wall and are absorbed into our intestines. But our bodies make a limited range of enzymes, so that we cannot break down many of the tough compounds in plants. These indigestible molecules are called Dietary Fiber, and they are only indigestible to us – not to the bacteria that survive on fiber and are able to break it down.
Probiotics are the “good” bacteria that live in the gut. They are the key to good health and the gateway to healthy digestion and regularity. Without them, problematic bacteria in the gut thrive and increase, leading to digestive issues like bloating and constipation. Dr. Andrew Gewirtz of Georgia State University explains that one way that fiber benefits health is by giving us, indirectly, another source of food. “Once bacteria are done harvesting the energy in dietary fiber, they cast off the fragments as waste. That waste – in the form of short-chain fatty acids – is absorbed by intestinal cells, which use it as fuel.”
5 Reasons to Take Probiotics and Why They’re So Good For You!
A low-fiber diet can disturb an otherwise healthy relationship between the bacteria in the gut, as seen in numerous studies. With less fuel, the intestinal cells grow slowly and without a constant signal from bacteria, the cells slow their production of mucus and bacteria-killing poisons, edging bacteria closer to the intestinal wall and kicking your immune system into high gear.
If you are having trouble incorporating more fiber into your diet by consuming beans, whole grains, nuts, berries, and vegetables, flaxseed powder may be what you need. Flaxseeds are one of the world’s healthiest foods, as they supply a number of essential nutritional ingredients. Flaxseeds are a source of lignans that support the health of the hair and skin, and breast health. Because flaxseeds supply all three families of omega-3 fatty acids, it also supports heart and brain health and circulatory health. A non-GMO, domestically grown, organic flaxseed powder will provide the protein and fiber your diet needs.
Photo by Nick Fewings on Unsplash A new study soon to be published in the Journal of Nutrition conducted by LA BioMed, has found that the supplement Aged Garlic Extract can “reverse the buildup of deadly plaque in arteries and help prevent the progression of …
Photo by I Yunmai on Unsplash Visceral fat, active fat on your abdomen, can have potentially dangerous consequences, including type-2 diabetes and heart disease. This kind of fat is known as “active fat”, as it influences how hormones function in the body. Imaging scans, CT …
Yoga is an ancient practice that has become very popular today, and there are now many different approaches to it, from performing with no clothes to using weights, and restraint bands. As you can tell, yoga has come such a long way. Not only is this due to the equipment and clothing but it is all due to the different methods, beliefs, and poses developed over the years. As a retreat from hectic schedules and chronic stress. It touts numerous benefits, both mental and physical.
Did you know that everything from the lighting of the restaurant to the package size of that pasta in your cabinet are hidden persuaders to get you to eat more than you need?
Research from the University of Washington shows that individuals who practice yoga regularly eat a more mindful diet compared to other exercises. Physician Jamie Zimmerman, MD, a meditation instructor, explains, “Yoga encourages you to focus on your breathing, and the sensations in your body. This trains your brain to notice what’s happening to your body, helping you pay more attention to sensations of hunger and satiety.”
It’s common to feel a sense of guilt when you skip your workout. But what if we told you that forgoing exercise can impact your brain? A recent study, with participants of seasoned athletes over 50 committed to being completely sedentary for 10 days. At the end of the trial period, the participants brains were scanned to analyze any changes. What the researchers found was that refraining from exercise slowed regional cerebral blood flow in eight different brain regions. This blood flow slowed to both left and right hippocampus, the region that forms, stores and retrieves memories.
According to a study published in the journal of Physical Activity and Health, twenty minutes of yoga can improve the brain’s ability to quickly and accurately process information (even more than running). Zimmerman explains, “While most exercise gives you a choice to either zone in or zone out, yoga encourages you to return to the present and pay attention. This mindful awareness has been correlated with structural changes in the brain, including growth in the prefrontal cortex, a brain region associated with executive function, working memory and attention.”
Stress hormones trigger your “fight or flight” response – your heart races, your breath quickens, and your muscles are ready for action. But when the stress response keeps firing, it could put your health at risk. Symptoms of chronic stress include irritability, anxiety, depression, headaches and insomnia.
“The tensing and relaxation of muscles during yoga – along with mindful awareness of physical sensations – helps us relax,” says Zimmerman. According to a study from Harvard University, just eight weeks of practicing yoga daily can improve sleep quality in people with insomnia.
Larry Phillips, MS, a cardiologist at the NYU Langone Medical Center says, “Yoga can reduce high blood pressure, bad cholesterol, and stress – all risk factors for heart disease.” A review of yoga and cardiovascular disease published in the European Journal of Preventive cardiology indicated that yoga may help lower heart disease risk as much as conventional exercise, such as brisk walking.