Gluten is a protein found in all barley, rye, and wheat products. To be more specific, gluten is a composite of storage proteins (prolamins and glutelins) stored with starch in various cereal grains.  For the past several years the gluten free diet (GFD) has been a huge movement in America.  While the popularity is growing, it may not be beneficial for everyone outside of those who have allergies and celiac disease.  

Celiac disease is a condition where having any bit of the gluten will damage the lining of the small intestines.  However, those who do not have this condition and decides on a gluten free diet will end up getting hurt from it.  As the GFD will drop a healthy individual’s protective gut bacteria and immunity-boosting chemicals.

Gluten has their health benefits in our human body.  It reduces risk of exposure to toxic heavy metals.  Those who are on a GFD usually heavily integrate fish and rice in their diet, and these two items of food while healthy and beneficial it also has a high concentrate of toxic heavy metals like arsenic, mercury, cadmium, and lead.   A research done with over 11,000 subjects found that those who have celiac disease (who must avoid gluten) had a higher level of cadmium, lead, and mercury in their blood.  For this study, all subjects were given a GFD all were found with a high burden of toxic heavy metals.

Another benefit to a gluten diet is it lowers risk of type 2 diabetes.  In March of 2017, scientists presented data from a study done over 30 years on 199,000+ subjects at the American Heart Association showing a lowered risk to type 2 diabetes by 13%.  Study was done by following these subjects on the subjects diet for over 30 years.  Subjects who included high gluten food products of bread, muffins, pizza and pretzels had the best results in this study.  A healthy diet should be moderation to everything, including wheat and carbs. 

At the same token, consuming gluten also decreases the likelihood of heart disease.  A study analyzed at the Harvard School of Public Health with over 100,000 subjects for 25 years revealed significant lower rate of heart disease in those who had the highest intake of gluten.  Conclusively, Gluten Free Diet (GFD) should not be promoted to patients with asymptomatic of celiac disease but with coronary heart disease potential. 

More importantly, gluten can also reduce the risk of colorectal cancer as well.  In October 2015, it was established at World Health Organization that red meat is a Class 1 carcinogen and direct cause to cancer.  An analysis confirmed these findings while also reported that whole grains reduce colorectal cancer risk by 17% for each 90g increase per day.  Throughout time, it has always been confirmed that high fiber diets prevent diseases, and 100% whole grains are a great source of fiber.

Anothing study done in Europe showing the analysis of nutritional composition shows those who are on GFD consumed significantly more calories than those who were on a diet with gluten.  GFD diet showed more calories in protein, saturated fatty acids and often sugar.  Consequently, being on a diet with gluten is also an avoidance of excess calories.  

Recommendations:
~ Have a diet comprised of mostly minimally processed, generally plant-predominant foods in time-honored, balanced combinations — where the preferred beverage for satisfying thirst is almost always water in all situations.  
~ Having a routine physical activities in moderate intensity, frequency and duration 
~ Avoiding toxins: tobacco and alcohol 
~ Sleeping adequate, quantitatively and qualitatively 
~ Cultivating meaningful, supportive relationships with strong bonds.










Sources:
https://www.rd.com/health/diet-weight-loss/the-dangers-of-a-gluten-free-diet/ 
https://www.mindbodygreen.com/articles/health-benefits-of-gluten-cancer-heart-disease-toxins 
https://www.mindbodygreen.com/0-18252/5-reasons-grains-arent-as-bad-as-everyone-says.html 
https://www.ncbi.nlm.nih.gov/pubmed/28223206 
https://www.sciencedaily.com/releases/2017/03/170309120626.htm 
https://www.ncbi.nlm.nih.gov/pubmed/28465308 
https://academic.oup.com/annonc/article/28/8/1788/3604821 
https://www.organicfacts.net/gluten-free-foods   

Kimchi is a stable Korean side dish made from salted and fermented vegetables. Kimchi frequently uses Napa cabbage as the vegetable.  Seasoning utilized to season kimchi includes: garlic, ginger, gochugaru, jeotgal, and scallions.    

The process and seasoning in which kimchi is made brings many health benefits, while it may be something of an acquired taste, but benefits are many. Like many others, kimchi has a wealth of antioxidants and can help with medical conditions like atopic dermatitis, cancer, diabetes, gastric ulcers, and obesity.  Additionally, the flavonoid and probiotic-rich food also delays aging, boosts immune system, and regulates cholesterol levels.  

Nutritional value of kimchi includes high fiber, a storehouse of a range of vitamins, amino acids, minerals, anti-oxidants (as mentioned earlier), and low-calories.  Kimchi has vitamin A, B1, B2, and C.  Minerals include iron, calcium, and selenium.  The antioxidant kimchi contains is the form of lactobacillus bacteria, which holds many benefits: capsaicin chlorophyll, carotenoids, flavonoids, and isothiocyanate with a low amount in both fat and sugar.  

Kimchi aids digestion through the process of fermentation that is involved to make kimchi.  Through the process of fermentation, it not only enhances the taste but only creates healthy bacteria - lactobacillus.  Lactobacillus is the bacteria required to keep the healthy intestinal flora.  

Generally, kimchi is made with cabbage.  Cabbage is well known for detoxification qualities and aids the body in getting rid of wastes and toxins. Cabbage also aids stabilizing bowel movements and prevents constipation. 

Kimchi helps lowers LDL (bad cholesterol).  At the same time, it helps with concentration of blood glucose in the body.  This stems from the garlic used to season kimchi, and it contains selenium and allicin.  Therefore, it helps in lowering the cholesterol levels while also reduces the risk of developing cardiac disorders (including strokes and heart attacks).   On the other hand, the selenium helps with protecting the artery walls through preventing build-up of plague and decreasing risk of atherosclerosis.

Red pepper seeds are sometimes used as a seasoning in kimchi.  They are rich in powerful antioxidants.  More importantly it exerts protective effect against oxidative damage and shield the body from the harmful oxygen free radicals.  

Due to the spices used to season kimchi, as a result it contains many vitamins and minerals.  One known benefit of kimchi is that it helps skin ailments such as atopic dermatitis.  Kimchi cannot treat it but it can assist with reducing inflammation of edema and hemorrhage.  

The benefits of the spices helps boost immune system and attributes to anti-aging properties.  One of the most valuable benefit of kimchi is that it helps reduce the risk of cancer.   Cabbage is cruciferous containing glucosinolates, which breaks down to form isothiocyannates that is effective against cancerous cell growth.  

Additionally, kimchi is effective in gastritis and peptic ulcer disease caused by Heliobacter pylori bacteria.  Kimchi has an abundance of lactobacillus bacteria that inhibits harmful pathogens from connecting to the human gastric cancer cells.  

Another serious health condition that kimchi is helps is type 2 diabetes.  Study have demonstrated that after eating kimchi patients showed their glucose level were better tolerated with lower levels of fasting glucose.  

With all the benefits of kimchi, it will also boosts immune system from the range of flavonoids and phenolic components.   The preparation process have their renowned properties for fighting against infections and valuable for curing cold and flu symptoms.  Even without these ailments, kimchi can help build and maintain the human body good standing health.  

Kimchi has become one of my favorite food items through the years.  And paired with Korean Barbecue, it is indeed a match made in Heaven.  In general when paired with big steak or any other meats, it just complements the food beautifully.









source:
https://www.organicfacts.net/health-benefits/other/health-benefits-of-kimchi.html  
https://www.ncbi.nlm.nih.gov/pubmed/21215484 
https://www.ncbi.nlm.nih.gov/m/pubmed/23633413/  
https://www.ncbi.nlm.nih.gov/pubmed/23444963  
https://www.ncbi.nlm.nih.gov/pubmed/21338447  
https://www.liebertpub.com/doi/abs/10.1089/10966200360716544  
https://microbewiki.kenyon.edu/index.php/Gastritis_and_Peptic_Ulcer_Disease_Caused_by_Helicobacter_pylori   
https://www.ncbi.nlm.nih.gov/pubmed/19459728  

In our adult life, many have experienced a headache after waking up from a night’s sleep.  Once in a while that happens because of a poor night’s sleep, or maybe going through some stressful things, or for some they experience it regularly.  

Headaches can be caused by a variety of reasons, such as a change in your body’s physiology when the body’s level of internal pain reduction may be lowered.  During this time, your body will naturally produce more adrenaline therefore causing a migraine headache.  For those who get migraines, it usually will happen between 4~9 a.m., and when that happens up to 50% of them will have disturbed sleep. 

Statistics show that 1 in 13 people will experience early morning headaches.  And for those who lacks quality sleep or with sleep disorders will have a higher chance of early morning headaches.  Those with sleep disorders have 2-8 times more likelihood of getting an early morning headaches.

There are a variety of causes of early morning headaches with varying types of pain including: dull, sharp, or throbbing pain.  Headaches  lasts for an hour or less or even a prolonged period up to a few days.  Some causes of morning headaches includes: 

Insomnia that includes one's sleep pattern (waking during sleep/ restless sleep), sleep deprivation, and unable to sleep.  

Depression or anxiety is a leading cause of chronic morning headaches.  Mental health conditions is also another leading cause to insomnia that further increases your risk of morning headaches. 

Snoring or sleep apnea are possible causes of disrupted sleep and can cause early morning headaches.  But these two items may not have a direct correlation to one another.  Snoring can be an independent condition or a symptom of sleep apnea.  Sleep apnea is a condition that causes one to stop breathing at times throughout the night during sleep.  One of the characteristics from sleep apnea headaches is that is usually lasts for 30 minutes or less.  However, sleep apnea is treatable.

Caffeine withdrawal is a common occurrence these days and usually happens to those who regularly have their dose of daily coffee.   Caffeine impacts the blood flow to the brain and without having the daily dose it will cause a neurological side effects similar to withdrawal from drugs or alcohol.  These headaches are usually raging and will come first thing in the morning.  And to prevent caffeine withdrawal headache, wean yourself off coffee slowly (i.e. take de-caffeinated coffee).

Grinding your teeth (bruxism) occurs at night as a sleep disorder (also linked to sleep apnea) that can cause morning headaches.  Additionally it may cause damaged teeth and jaw pain.  Fortunately, it is easily treatable with a mouth guard, stress reduction techniques, or behavior changes. This type of headache is generally dull in nature and felt near one’s temples.   

Strained muscles in one’s neck as a result of sleep position and or the pillow used can cause morning headaches.  Correction of this is to change the pillow used to sleep.  Pillows are meant to sustain your posture for your spine during sleep, and the proper pillow should mimic one’s proper standing position.  With the proper pillow, that should help alleviate strained muscles and prevent morning headaches. 

Medication or alcohol use can interrupt one’s sleep patterns causing early morning headaches.  If one suspect their medication is causing early morning headaches, please consult with their physician. 

Other health conditions can also cause early morning headaches.  An example of that would be hypertension or musculoskeletal diseases.  Discuss with your physician about your health conditions.

Pending on the cause of headaches there are different ways to treat it.  Some of the treatments are things that can be easily remedied and tried before seeing a physician.  Some tips to try before seeing a physician includes: 

*getting enough sleep (between 7~8 hours a night for adults)
*sleeping and rising at consistent times 
*sleeping in a conducive environment 
*reducing screen time right before bed

If there are underlying causes to your headache, treating the condition should help reduce the frequency of early morning headaches.  Finding the root of the cause will help mitigate the situation, and changing lifestyle (even as far as keeping a balanced nutrition) can help with early morning headaches.  But if these changes are done and the the early morning headaches still linger, then please consult your physician as soon as possible.  Sleep is detrimental to one’s health.









Sources:
https://www.healthline.com/health/headache/early-morning-headaches 
https://www.self.com/story/morning-headaches 
https://www.sleep.org/articles/waking-up-with-headache/