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Living in the first world country gives us a wide variety of food to choose from. However, with the advance of technology, no one can say that the food that is produced today is healthy or healthier for our body. We all have heard that consumption of meat can be unhealthy because farmers are injecting the animals with hormones to make them grow faster and bigger. As a result, milk from cow is also just as questionable. The list goes on.. But sometimes it's simply just that the food itself doesn't contain much nutrients except for calories. While calories are great, but pending on the activity of the individual, it isn't always recommended. Here, there are a few foods that nutritionists have made a note of and we should also be careful. Generally, may nutritionists will avoid these foods. They are avoided because it doesn't give us much benefits, but instead it may actually bring us more harm than good. There is one thing that does not change from the ancient time to present day: the simpler the food is, the healthier it is. Just keep in mind: as few ingredients as possible. Veggie Patties that many eat to avoid meat, but what remains unknown is that frozen patties use more fillers to create the burger-like texture. There aren’t as much vegetables in the patties. Packaged Turkey is an item many buy out of convenience. While turkey is a healthy and good that has lean protein, the big culprit here is the sodium. For some packaged turkey, a 2 oz serving can contain as high as 1/3 of your daily recommended sodium intake. Look for low sodium turkey, less than 350 mg sodium per 2 oz serving. Energy Bars are another popular items for those who are busy and on the go and extremely crazed today. Unfortunately, come of these bars contain more sugar and calories than some candy bars. More importantly, protein bars are just processed chemicals. If it’s tough to avoid, then choose those that are fewer than 200 calories and 20 g of sugar per serving. Bran muffins are another item that is tasty, but it’s not as healthy as we thought. This is not to be confused that bran is healthy, just not when mixed in with sugar, flour, and fat. Pending on the size of the muffin, it may contain more sugar than a donut. It would be better to make your own with whole wheat flour and substitute applesauce for butter. Multigrain bread has such a catchy name. Simply because it has the word multigrain. Other catchy words include ‘wheat’ and ‘7 grain.’ The issue is many of these breads are made with refined grains that lacks fiber of whole grains. Refined grain can make one’s sugar spike faster after consumption. Then the spike of sugar will lead to cravings. Flavored instant oatmeal just sounds like a complicated name. However, whole grain topped with other healthful sides like granola, flax, berries and nuts is a healthy breakfast. The problem falls in the flavor packets that contains a whole lot of sugar and sodium. Reduced fat peanut butter sounds like a healthy choice. And we live in such a anti-fat world that people try to avoid all fat. However, fat from peanuts are healthy! Seems that those who ate an ounce a day had a 20% lower risk of dying than people who didn’t. Always stick to the regular peanut butter with less sugar and full of health benefits. Couscous if really just tiny pasta that of a refined grain similar to white pasta. Therefore, just like other flour items, when buying couscous always look for whole-wheat pasta otherwise opt for quinoa. Sushi is not as healthy as we would like. What is of a concern is that it contains quite a bit of rice in them, on top of this, there is a need to eat quite a few to get full since the amount can be small. Having one California roll is the same as having two sandwiches filled with imitation crab meat. Spicy tuna is like adding another 1.5 tuna sandwiches with full-fat mayo. This info is based on the nutritionist Rachel Beller from The Biggest Loser. Rice cracker is another popular diet snack. Both rice cracker and rice cakes are indeed so airy and light, but they are high in carb and lack fiber, protein and contain high sodium. They are carb-dense food and can alter the balance of one’s gut flora and trigger potential inflammation. One rice cake of 9g is 80% carbs. A fun fact: a small potato weighing 170 g, that people avoid for it’s carbs, contains only 23% carbs! Rice milk is really just a fluid from rice that will naturally contain high carbohydrates and low protein and calcium. If one can take dairy, then it is better to have organic cow’s milk for all it’s nutrients (containing calcium, potassium, vitamin A, D, B12, riboflavin, and magnesium). For alternatives other than cow’s milk ,choose soy and almond milk. Train mix, a snack that is commonly suggested by nutritionist. It seems like a perfect snack containing both protein and fiber. The key isn’t the mix, it’s how it was prepared. Supermarket versions are often packed with not-so-nutritious add-ons like ‘yogurt’ covered raisins, deep fried fruit chips, sesame sticks or salty nuts. This snack is a perfect energizing and healthy choice, just make it yourself! Pretzels has been a ‘healthy’ snacks for many moons now. And it does seem like it since it has less calories and fat. The ingredients contain white flour, yeast, salt, oil, and corn syrup. Therefore, it’s healthier to just snack on whole wheat flour, whole grain crackers, soy crips, or popcorn. Spinach wraps and pasta are really just the name. It contains so little spinach within. It’s better off if one just have a whole grain wrap or pasta then add actual spinach to get ample amounts of B vitamins, fiber, iron, and calcium. Banana chips are actually an unhealthy snack due to their inferiority to their original fruit source. Plain banana provides fiber, potassium, vitamin and fewer calories and fat. Bakes beans is unhealthy due to the ingredients added to make it: sugar, syrup, and molasses all adding up to an unnecessarily high calorie count. Add regular garbage, kidney, and pinto beans to a salad and it would be fabulous pizzazz. Bottled green tea is another healthy drink that has been sabotaged into sugar packed beverage. Green tea in itself has high antioxidants, but when packaged into a bottle for the sake of increasing sales it has depleted the natural tea of it’s ECGC, the agent responsible for cancer prevention, and weight loss. sources: https://www.rd.com/health/healthy-eating/unhealthy-foods/
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Honey has been around for thousands of years, since the existence of bees. It has been used as sugar substitute for many circumstances including tea and baked goods, generally a substitute of white sugar. So yes, honey is a form of sugar. The difference between honey and sugar lies in the fact that honey contains both vitamins (vitamin B6, vitamin C, folate, niacin, and riboflavin) and minerals ( calcium, iron, potassium, phosphorus, sodium, and zinc). Additionally, it contains low levels of amino acids, fiber, protein, and selenium. Honey provides energy, fiber, sugar, and even water. Honey gives many levels of benefits including reducing the risk of cardiovascular disorders. Studies show that honey may help reduction of cholesterol levels, and as a result, it will lower the increase of plasma glucose levels when compared with sugar. Honey is thought to mobilize the stored fat, therefore provides energy for one’s daily activities and help the gradual decrease in weight loss. Further relieving from the problems of obesity. Along with the ability to mobilize the stored fat, it helps to increase HDL (good cholesterol) in the body. In turn, it will reduce the strains it brings to cardiovascular ability to a regular physical activity routines and balanced diet. With the increase of good cholesterol and using the stored fat, this brings one to have less worries about atherosclerosis, or the risk of heart attack / stroke during a morning run. Studies suggest that if one takes a daily dose of 5 grams of honey and mix it with lukewarm fluid: water and or lemon juice and or tea they can receive the benefits of honey. Honey contains 26 amino acids along with vitamins, minerals, and these properties provides the ability to strongly regulate our metabolism where food intake is digested, assimilated, then utilized properly with fat converted into usable energy. As a result improving overall health. Many will consume honey lemon water in the morning as a weight loss program. The vitamin C (ascorbic acid) cleanses and increases the liver function and speeds up fat metabolism. Lemon increases the function of fighting free radicals, which is the function of glutathione, and this will increase one’s immunity. Another combination that is widely popular for weight loss is honey with cinnamon and warm water. Mixing 1 teaspoon of cinnamon powder, 1 tablespoon of honey in 1 cup of lukewarm water, then consumed on empty stomach. Cinnamon powder will regulate the blood sugar and the metabolism of glucose. This helps weight loss because when we have a high blood sugar it can lead to an increased storage of fat in the body. Therefore by regulating blood sugar level, it can boost the results of weight loss. Some use the hibernation diet by ingest 5 grams of honey right before going to bed. During the night honey stimulates the liver function and eases a number of stress hormones in the body. Another benefit of honey improves digestion that reduces static weight in one’s digestive system. Consequently, consuming it about an hour after dinner will help digestion if particularly helpful after a large meal. While honey has shown help with weight loss, but everyone’s body condition varies. It is essential to consult a doctor and monitor carefully. It is also important to exercise regularly to increase burning calories to achieve a healthy diet result. sources: https://www.organicfacts.net/health-benefits/animal-product/benefits-of-honey-in-weight-loss.html https://www.ncbi.nlm.nih.gov/pubmed/21310307 https://ndb.nal.usda.gov/ndb/foods/show/19296 https://www.ncbi.nlm.nih.gov/pubmed/18454257 https://www.ncbi.nlm.nih.gov/pubmed/15117561 https://www.hindawi.com/journals/tswj/2008/961837/abs/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1252985/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/ https://academic.oup.com/ajcn/article/85/6/1552/4632985 https://researchcommons.waikato.ac.nz/handle/10289/2060 Living in a land of abundance means we have the opportunity to choose what we would like to eat, because it is filled with many choices for consumption of food. However, this doesn’t mean that they are good choices. More importantly, just because the ingredient is a healthy food item, it does not mean the byproduct outcome will be healthy. Below are a few items that is highly popular and consumed but not at all a great choice for our body. Crossiants are flaky and buttery that goes really well with morning coffee/ latte. However, they are loaded with white flour and fat, which doesn’t leave you satiated at all. Low Fat Yogurt is thought to be healthy and very common breakfast choice. However satisfaction comes from chewing, and yogurt doesn’t leave much for chewing. Instead the sweetener will spike your blood sugar without dairy fat that leaves you full. Muffins are tasty, and ranked right up there with cake for it’s taste. Unfortunately it doesn’t contain much nutritional value in them; especially when they are made with white flour, sugar and fat. Empty calories will not satiate one’s hunger. White Rice is a stable in the Asian household, however, it is always accompanied with other dishes. Accompanied with poultry, fish, and vegetables it becomes a very healthy meal. But if consumed with just white rice alone, it will spike one’s blood sugar and leave them to crash quickly. Instead, choose basmati or brown rice. Egg Whites is a common item listed as a health food item, and breakfast as well. But without the yolk of the egg, it quickly loses it’s calories and leaves one unsatisfied. Simply because the yolk contains the complete protein that is essential for the body’s use to built cells. (Recent study shows the fat and cholesterol in a whole egg isn’t likely to be bad for you.) Cereal with artificial sweeteners are commonly taken for breakfast, but it has reduced sugar. Artificial sweeteners affects your blood sugar by spiking it and will leave one hungrier. This is simply because the body is looking for calories that it needs, therefore one will be hungrier than before eating. Fruit Juice is another item that brings quite a bit of misconception. While fruits are healthy for the body, the juices often just spikes one’s blood sugar but leaves them very unsatisfied. This is because the fiber of the fruits has already been taken out in the process of making the juice itself. And the fiber int he fruits is beneficial by slowing down the blood sugar going into your bloodstream. White bread contains no nutrient as it contains no fiber or nutrients of whole grains which makes one feel full. An easy solution is to just eat the whole grain bread instead. French fries are made with potatoes, which are healthy when baked or boiled and very satisfying to one’s hunger. Potatoes are very much a healthy food item on the planet. However, once they are fried up in oil then covered in salt, they lose all their power. Additionally they have more fat and salt than plain potatoes. Alcohol is a staple for socializing. However, it opens up one’s appetite for gluttony. Studies show when drinking alcohol, one is more likely to eat more calories. That steamed fish and broccoli dinner now will become burgers with French fries. Doughnut is as known, “sugar bomb.” It is just filled with sugar and not a single nutrient. As expected it will spike up your blood sugar without any nutritional value. As a result, one will be hungry in no time. Soda contains lots of calories and sugar! Those who drink soda take in more calories in a day than those who don’t drink it. Drinking soda makes one hungry but at the same time prevents you from feeling full in some way. While these food items are not healthy, some items will be consumed regardless. It is suggested to consume in moderation and also in control. More importantly, exercise would be made stable in one’s lifestyle. source: https://www.webmd.com/food-recipes/ss/slideshow-foods-make-you-hungry Inflammation happens to everyone and the causes are many. It is a natural body’s reaction to protect itself from irritants, foreign substances, pathogens, and pollutants. Inflammation can happen in any part of the body and from numerous reasons. Inflammation is the body trying to fight off what is foreign, cytokines, histamines, and white blood vessels. Inflammation occurs to trigger an increase of blood flow to the affected area. When inflammation happens, an anti-inflammatory is essential to bring it down. Anti-inflammatory will ease the discomfort that the inflammation brings. There are many over-the-counter drugs people use, or as more and more people are turning to alternative medicine of alternative medicine: herbs. Many choose anti-inflammatory herb because it can be utilized in many different ways with extensive anecdotal evidence of the benefits it brings. Let’s take a look at what they are and their usage along with the benefits of each herb. Tumeric is the strongest anti-inflammatory herb known and the active ingredient within is called curcumin. Tumeric can help reduce irrigation caused by acne, eczema, psoriasis, and rosacea. Additionally, it can help soothe gastrointestinal distress and lower acidity levels in the gut. Usage: turmeric can be used in cooking as a spice, or a higher concentration of this herb’s benefits would be brewed in a strong turmeric tea. Sometimes, a paste is made to apply on the site of joint pain or inflammation. Ginger is another very effective herb for soothing inflammation of the stomach lining while at the same time mitigating the allergic response of the body. Osteoarthritis has been shown improvements to those who consume it regularly. Usage: brewing ginger tea helps to ease stomach upset, using as a spice in food in raw from helps to sooth stiffness and pain throughout the body. Ginger poultice helps acute pain and inflammation from gout/ injury. Cloves is an extremely potent herb and usually in the form of its essential oil for treatment of chronic pain and inflammation. Eugenol is the property in cloves that functions as a antioxidant to further reduce inflammation in tissues and organ systems. Usage: Cloves are most commonly used in cooking as a whole leaf, powdered form, or topical form. Treatment is generally for gums and joints. Sage is known as an effective herb for arthritis, IBD (Irritable Bowel Syndrome), and others. Rosmarinic acid, the active ingredient that makes it anti-inflammatory. Rosemary also has the same active ingredient property. Usage: Commonly used to brew in a strong Sage tea for respiratory system and stomach lining inflammation. In culinary attempts helps reduce the symptoms of arthritis, headaches, and lowering blood pressure. Rosemary (as mentioned prior) contains rosmarinic acid, which is researched widely for arthritis symptoms. Rosmarinic acid is helpful to reduce inflammation in the gut and muscle spasms that in turn settles stomach, prevent vomiting, and diarrhea. It would even mitigate Crohn’s disease. Usage: Usually use in the form of essential oil. But for topical use, the leaves can be made into poultices for inflammation. Garlic contains allicin, selenium, and rich in sulfuric compounds which are beneficial for anti-inflammation in the cardiovascular system and direct reduction in oxidative stress throughout the body. Selenium is particularly soothing for arthritis symptoms and easing the pain of joint disease. Usage: a popular spice for cooking, also commonly consumed in raw form. Additionally, poultices are also effective for topical remedies for inflamed joints with pain. Black Pepper contains pipeline, an active ingredient that is one of the best anti-inflammatory herb. Pipeline is an effective agent in ceasing early inflammatory of the body specifically to acute injuries and immunity. Also great in preventative flare ups for headaches, gastrointestinal, gout and sinus infections. Usage: Generally used as a spice for food. Then fresh peppercorns soaked in water overnight and consumed in the morning. Fennel Seeds known for anti-inflammatory for chronic pain and preventing unpleasant gastrointestinal side effects: reduction of chronic pain following physical activity and soothing to regulate acidity levels in the gut will help prevent unpleasant side effects. Usage: generally used in culinary for cooking, but also grounded for poultices or infusions. Lastly, fennel leaves can be brewed as tea for consumption. Sources: https://www.organicfacts.net/anti-inflammatory-herbs.html https://www.sciencedirect.com/science/article/pii/S0308814610003158 https://www.liebertpub.com/doi/abs/10.1089/107555303321223035 https://www.liebertpub.com/doi/abs/10.1089/jmf.2005.8.125 https://onlinelibrary.wiley.com/doi/full/10.1111/j.2042-7158.2011.01440.x https://www.sciencedirect.com/science/article/pii/S0378874100003962 https://www.tandfonline.com/doi/abs/10.1271/bbb.70199 https://www.ncbi.nlm.nih.gov/pubmed/24237225 https://arthritis-research.biomedcentral.com/articles/10.1186/ar2662 https://onlinelibrary.wiley.com/doi/abs/10.1002/ffj.1929. 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/ During the time we have on this planet Earth, our Mother Earth, what types of footprints do we leave behind? For the past several years now, the big thing is to keep a healthy diet and balance with exercising. A healthy diet saves a lot of precious fresh water. Research conducted in more than 43,000 areas in France, the UK, and Germany on national dietary guideline to the current actual food consumption to see if there would be any difference of water footprint. Three types of diet patterns were used for research: For the diet we have today, it requires between 11 ~ 35% of water; for a healthy pescatarian diet it would be 33~55%; for a healthy vegetarian diet it would take 35~55%. Definition of water footprint is the total volume of freshwater that is used to produce goods consumed, food in this case. Food product group consumed between regions and socio-economic factors within regions. Our diet analyzed takes into account of total daily energy and protein requirements plus maximum daily fat amounts - based on the dietary guidelines for every food product group specific recommendations given according to age and gender. Research has found a direct correlation of eating healthy could substantially reduce the water footprint of people’s diets. One of the factors that water footprints depend on is the socio-economic factors: age, gender, and education level. Interesting correlations between both water footprint of specific foods and the impact of the result on overall water footprints. Animal products have a higher water footprint. Women that have a healthy diet are mean less sugar, crop oils, meat and animal fats, and more vegetables and fruits. An intensive livestock production system brings on many negative impacts to the planet’s resources and ecosystems. Scientists provide useful tools for policy makers at various levels by downscaling national water footprints to the lowest possible administrative boundaries within a county. This method could also be applied to other footprints assessments like carbon, land/ energy footprints related to food consumption. Source: https://www.news-medical.net/news/20180910/Shifting-to-a-healthy-diet-could-substantially-reduce-water-footprint.aspx There just doesn’t seem to be enough time… Often times we do not realize why we may all of a sudden be backed up and very quickly a week will go by. Constipation, by definition, is having fewer than three bowel movements a week. The causes of this could be lifestyle factors, medications, and illnesses. Sitting Too Much has been a modern lifestyle for many. This sedentary lifestyle isn’t just bad for bowel movements but also your waistline. Sitting for long periods of time causes one’s colon to get kinked up thus discouraging stool from passing through and thereby leading to constipation. Gastroenterologists encourage breaks to get up and walk around while also doing some deep squats. Dairy Heavy Diet is a way of diet that many choose. Indeed it is tasty and nutritious. As a result, many choose this over eating fiber-filled foods, such as whole grains and produce. For example, those having pizza should complement it with a salad. Depression, an illness that will slow down one’s overall metabolism. On top of that, the medications that are commonly prescribed has a side effect is constipation. Suggestions of an alternative to medications are cognitive behavioral therapy, exercise, and meditation are alternatives to taking meds. Low-Carb Diets in the modern age have become the mainstream: a popular diet of non-carb/high protein. This includes Gluten Free Diets that many voluntarily go on. One of the complaints of low carb diet is constipation. With a low carb diet, they tend to go on high protein diets and consequently lacking fiber. It is beneficial to eliminate simple carbs, like sugary treats and white bread. In order to keep the colon healthy, do eat 5 portions of fruits and vegetables a day. Too Much Fiber usually refers to those who take fiber pills, or powders rather than from whole food sources. Skip the pills as it may very well be working against you in the bowel movement departments. There may be times doctors will remove fiber from diet for a temporary break on your gut. Chocolate can be a source of cause for constipation. There is no solid evidence of this yet. However, 70% of those who are chocolate lovers says that chocolate is a major offender. Try skipping it for two weeks and see if there is any improvements. Laxatives is the popular solution people go for when constipation hits. What people don’t realize is that laxatives actually makes that matters worse by making it dependent on laxatives. It is really only meant to be taken for no more than one week, at most. Longer than a week would risk the vicious cycle of constipation and diarrhea. Best to treat with lifestyle, exercise, and dietary habits. Prescription Medications all have side effects, but a good majority of the most common medications have the side effects of constipation. Particularly antidepressants, anti-anxiety drugs, heartburn, blood pressure medications. For example, heartburn medications rely on either the calcium or magnesium channel. Those who suffer from constipation side effect best to choose the magnesium channel. Best to speak with your doctors directly for any side effects that arises. Certain Multivitamins that contain high levels of calcium and iron can be extremely constipating. Those with amounts over the recommended daily dosing will slow down digestion in the large bowel. Perhaps it is not necessary to take a multi-vitamin everyday. Painkillers can cause constipation, sometimes major constipation. All types of painkillers, ranging from over-the-counter to prescription painkillers. Simply because they bind to the same receptors in the stomach, dulling the entire digestive system and pain at the same time. It is recommended that one does not take painkiller for over 30 days. Out-of-Whack Hormones will cause constipation, as a pregnant woman can surely share with you. Generally high estrogen and progesterone or low levels of testosterone can cause constipation. Also, as we age our hormone levels naturally fluctuate. This can be relieved with the assistance from your doctor. Undiagnosed Medical Conditions can cause constipation. Most common illness that causes constipation is hypothyroidism, as thyroids controls the metabolism. Therefore low metabolism will cause a slow down in the body as well as in one’s gut. Other illnesses includes diabetes, multiple sclerosis, Celiac disease, autoimmune disorders, inflammatory bowel disease, kidney disease and some cancers. Constipation is a common condition therefore it is easy to be overlooked. In most of these conditions it can be easily rectifiable. While some may take longer to overcome. The course of treatment will vary between each situation. Examine your situation and consult a doctor to see what is the way to overcome your situation. Source: https://www.rd.com/health/wellness/constipation-causes/ https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253 https://www.webmd.com/digestive-disorders/news/20161110/constipation-kidney-disease-may-be-linked--new-research-shows |
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May 2019
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