Monday, 22 June 2020
Stressed? Overwhelmed? How's It Affecting Your Eating?
A lifelong friend just texted me that our current world situation has put her into "a strange mix of fear and boredom."
Maybe you can relate. I'm feeling quite stressed about everything, including finances.
"I'm starting to have anxiety about my stress eating." - SayingImages.com
Stress drives many of us to the refrigerator. Even animals. To stress mice, researchers pinch their tails. Yes, it's mean, but they do it. And the mice run to their food bowls and eat.
But there's more. Given a choice between mouse chow and crumbled cookies, which do you think the mice choose? You're right - cookies.
This is explainable if we look at stress hormones. The long-term stress hormone is cortisol, which drives us to eat.
"Stressed spelled backwards is 'desserts'. Coincidence? I think not!" - Unknown
As for what we eat during long-term stress, remember the mice. Cookies. That has much to do with the brain chemicals triggered by cortisol. The ones that make us desire, crave and choose carbs, especially sugar.
So what can you do, other than gain weight you don't necessarily want? We need to fight back with different hormones and brain chemicals.
We Can Do That with Foods!
• Eat protein with absolutely everything. Eat it throughout the day. This will do 2 things for you. It will take away the desire for carbs and reduce the mindless carb-munching that often accompanies stress-eating. It will also make your brain produce the chemicals that help stave off cravings.
• Eat wholesome fats (avocados, coconut oil, flaxseed oil, and more) with everything. Eat them throughout the day. Control quantities so you don't swap one food issue for another. Fats will help you keep sugar cravings to a minimum.
• Take liquid B-complex (all the B vitamins, not just B12). This ends a craving in just a few minutes. [Please check with your doctor to be sure B vitamins are okay for you to take. Not everyone can take them safely.]
• Eat LOTS of vegetables. Keep frozen veggies in your freezer to prevent running out, and eat vegetables throughout the day.
• Put the above foods together as a meal - or a mini-meal if you're just snacking - and you can change your brain chem and your hormones to work FOR you and not against you.
• Avoid sugary foods. Sure, I've said it before, but now is no time to be careless. Guard your immune system. Avoid sugar.
• Exercise! Working out is one of the best ways to deal with stress, anxiety, depression and other 'off' moods. I'd suggest daily, but aim for at least 4 days a week.
"If the finish line feels too far away, don't look at it. Just look down at your feet and take your next best step." - Melissa McCreery
For more tips to get you through stress eating and anxiety at times like this, visit http://www.LastResortNutrition.com and grab your free 30-minute consult. You're not alone.
Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar: 7 Simple Steps to Defeat Sugar Addiction, Lift Your Mood, and Transform Your Health.
Article Source: https://EzineArticles.com/expert/Joan_Kent/1748388
Article Source: http://EzineArticles.com/10272367
Sunday, 21 June 2020
Ageing Gracefully With NAD+
Introduction
NAD stands for nicotinamide adenine dinucleotide, a molecule that controls the body's response to stress. It is one of the most important chemicals in the body, playing a key role in enzymatic reactions and regulating practically every metabolic activity. Hundreds of biological processes, from energy metabolism to cell survival, rely on adequate cellular levels of this vital chemical. These levels decline with age, a circumstance that triggers altered metabolism in older people, who become more and more vulnerable to disease. In experiments where old or diseased animals were fed with extra NAD, they went on to live longer and healthier lives than without the supplement. The discovery has stimulated a search for NAD-boosting molecules suitable for humans. Such molecules hold the promise of increasing the body's resistance to multiple diseases, thereby extending healthy human lifespans.
Water and the human body
The human body is composed mostly of water, a vital nutrient without which life on earth would be impossible. Among other roles, water acts as a shock absorber for internal organs; helps form saliva for digesting food; lubricates joints; and assists in flushing out waste as urine. Its ability to dissolve a wide variety of substances allows our cells to use valuable nutrients, minerals, and chemicals in biological processes.
Redox reactions
A redox (reduction-oxidation) reaction, defined as one involving the reciprocal processes of oxidation and reduction, can be viewed in terms of the two elements that make up water: hydrogen and oxygen.
Oxidation is classically defined as the addition of oxygen to, or the removal of hydrogen from, a substance. Burning something is an oxidation reaction, because in this process oxygen from the air reacts with the substance being burned to produce an entirely new substance, e.g. the burning of charcoal, which is made almost entirely of carbon (C) in oxygen (O2), to produce the gas carbon dioxide:
C + O2 --> CO2
Likewise, it is possible to oxidise water by removing hydrogen from it.
Reduction can be defined as adding hydrogen to, or removing oxygen from, a substance. Most metal ores are oxides, and the pure metals are obtained from the ores by removing the oxygen, e.g. from copper oxide (CuO) ore, thus reducing the oxide ore to the pure metal:
CuO + H2 --> Cu + H2O
However, a more encompassing definition is that Oxidation Is Loss, and Reduction Is Gain, of electrons (to remember which the mnemonic OILRIG was specifically invented).
NAD, NAD+ and NADH
An electron is a stable subatomic particle with a negative charge, found in all atoms. The negative charge on each electron is balanced in atoms by a positive charge carried by a proton in the nucleus, so that the atom has no overall charge. Losing an electron would transform a formerly neutral entity into one with a single positive (+) charge. NAD can exist in two forms: the electron-deficient (oxidised) NAD+ and the reduced NADH. The term NAD is used to refer to either form. In cells, each NAD+ molecule can acquire (i.e., be reduced by) two electrons. Only one of these accompanies the reduction, the other being liberated into the surrounding medium:
NAD+ + 2H ----> NADH + H+
Effects of NAD+ supplementation
Obesity and blood sugar: prevents or treats obesity and alcoholic liver disease, while improving blood glucose levels.
Liver: speeds up recovery following partial liver removal.
Kidney: protects against kidney damage arising from high glucose levels
Skeletal muscle: improves muscle function and reverses negative age-related damage.
Heart: improves cardiac function, even restoring damaged hearts to near-normal capacity.
Cancer: creates an internal environment that prevents and reverses cancer.
Nervous system: prevents or reverses nerve cell damage.
Aging and Longevity: improves insulin sensitivity, blood lipid profiles and vision.
The caveat
The results described above have mostly been observed in animal models, and do not necessarily translate to humans. However, the results of numerous animal studies suggest that boosting NAD+ in humans may also be good therapy against a broad range of age-associated diseases, and may perhaps even delay the ageing process itself.
NAD-boosting therapy in humans
Healthy bodies make all the NADH they need using vitamin B3 (also known as niacin, or nicotinamide) as a starting point. Niacin is therefore the most popular form of NAD therapy in humans when levels start running low. Beneficial levels can be obtained by taking 15 mg niacin daily, and large doses are currently being used effectively to treat high blood cholesterol. Additionally, drugs that boost the body's NAD production are being tested for the treatment of multiple conditions such as acne, kidney disease, lupus, Alzheimer's Disease, schizophrenia, diabetes mellitus and obesity, as well as potentially extending lifespan.
Conclusion
Nicotinamide adenine dinucleotide (NAD) is a critical component of a healthy life, but its levels decline with age, and this decline is associated with a number of health problems. NAD levels can be boosted by taking vitamin B3 (niacin), experiments with which show promise for improving body metabolism, alleviating disease effects and optimising quality of life. While studies are ongoing to determine the mechanism of NAD's multiple beneficial effects, supplementation with vitamin B3 (and possibly other B vitamins), in conjunction with a healthy diet and exercise, can help maintain good health.
Disclaimer:
The content of this article was created for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Further information:
David Sinclair on Health Theory - https://www.YouTube.com/watch?v=IEz1P4i1P7s / (accessed 16/3/20).
Article Source: https://EzineArticles.com/expert/Z_Josephs,_Ph.D./1331129
Article Source: http://EzineArticles.com/10272784
Saturday, 20 June 2020
Chocolate: A Treat for the Taste Buds and Your Health
Great news for chocolate lovers! Dark chocolate has been shown to provide several health benefits. Chocolate comes from the cacao bean, which is rich in plant-derived flavanols. Flavanols are a type of phytochemical; a bioactive chemical found in many plant foods. Phytochemicals are proven antioxidants, which means they help protect the body's cells from damage. These phytochemicals are found in every bite of dark chocolate.
Dark chocolate not only contains cacao, but other important nutrients. Those with higher amounts of cacao also contains fiber, iron, magnesium, copper, potassium, and manganese; all of which are good for your health.
Dark chocolate with at least 70% or more cacao listed as the first ingredient is the healthiest choice because it has a lot of cacao and little added sugar. Some bars contain up to 95% cacao! The more cacao, the more health benefits. Milk and white chocolate may taste good, but they contain mostly sugar and little to no cacao. For this reason, it's best to avoid them in the interest of your health.
Heart Healthy Food
Dark chocolate can be considered a heart-healthy food. The flavanols in cacao can lower "bad" LDL cholesterol and raise "good" HDL cholesterol which prevents the buildup of plaque in the arteries. Along with vasodilator properties, these flavanols help blood flow easily through the body thus lowering blood pressure and reducing the risk of heart disease, cardiovascular disease and congestive heart failure. In addition, blood can flow easily to the brain increasing cognitive performance and reducing the risk of stroke.
Boost Memory
Some research suggests the flavanols found in cocoa may boost memory and brain function. A randomized, double-blind study published in Hypertension looked at ninety elderly participants with mild cognitive impairment. The study had participants drink a dairy-based cocoa flavanol mixture that contained various concentrations of cocoa. Other sources of flavanols were restricted in the diet of the participants. The study resulted in a better performance of working memory and higher cognitive scores in the participants who drank the mixture with the higher concentration rather than the lower concentration mixture. The higher and moderate concentration groups also showed improvement in insulin resistance and blood pressure levels compared to the group drinking the lower concentration.
Decreases Insulin Resistance
Despite chocolate's reputation as being high in sugar and fat, dark chocolate has been found to benefit those with diabetes. Dark chocolate containing at least 70% cacao will not cause high spikes in blood sugar because it has a low glycemic index. Since the cacao flavanols can improve insulin resistance, they can help the body use insulin efficiently.
Improve Mood
Eating this treat in moderation can also improve your mood. Phenylethylamine is produced in the brain when you feel you are falling in love and releases endorphins that can make you feel happy. No surprise, this chemical is also found in dark chocolate.
There are many ways to include dark chocolate in your healthy eating plan. Make a small piece a daily treat if you have a sweet tooth and need a tasty snack. You can melt it and use it as a dip for apple, orange, and banana slices. That is one delicious, phytochemical packed fondue! Dark chocolate chips can also be used as a healthy topping for plain yogurt, or mixed into trail mix. No matter how you choose to enjoy it, making dark chocolate a part of your day is something that tastes good, and will make you feel good inside and out.
Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.
Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets
Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook
Article Source: https://EzineArticles.com/expert/Bonnie_R_Giller/1460757
Article Source: http://EzineArticles.com/10274923
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