<ul><li>Connective tissue storing fat in form of triglycerides.</li></ul>

What Is Adipose Tissue 

fat loss occurs when fats are liberated from adipocytes into circulation to supply needed energy (Porter et al., 2009)

main types of adipose tissue - white adipose tissue (waist, thighs) - brown adipose tissue (neck)

The best way to help the body activate fat burning abilities is to eat thermogenic foods, drink plenty of water, and exercise regularly (paul, 2009)

Men tend to store more visceral fat, leading to obesity around middle of their abdomen, which are called belly fat (Cannon et al., 2018)

Women tend to store subcutaneous fat within the buttocks and thighs (Brown et al. 2017)

White adipose tissue has three function: <ul><li>heat insulation</li><li>mechanical cushion</li><li>source of energy </li></ul>(Alligier et al. 2011)

Summary of how fat is burnt supported by scientifical report 

Adipose tissue is a type of connective tissue composed of adipocytes. Recently, this tissue has been recognized as a major endocrine organ. The physiological process of fat loss occurs when fats are liberated from adipocytes into circulation to supply the needed energy. Nutrition supplements that increase fat metabolism, impair fat absorption, increase weight loss, and increase fat oxidation during exercise are known as fat burners. A good fat burner must burn the stored fats, break down the fat cells, and increase the metabolic rate. Eating thermogenic foods helps burn fats. Fat flush diet comes to repair the damage that resulted from ingested and environmental toxins stored in adipocytes. This review will focus on the recent advances in fat burning supplements, fat burning foods, and fat flash diet. The human body can act as a fat-burning machine by depending on low-calorie foods instead of high-calorie foods in addition to doing regular exercise, avoiding toxins and processed food, and applying any fat flush dietary program under the approval of a professional doctor. What’s new in this review is that it may orient our attention to the importance of using natural fat burners in the fat burning process in an attempt to avoid medications that have many side effects by targeting other organs and it also gives an idea of the importance of increasing the brown adipose tissue content because its activation could be linked to a feeling of being full. We need further studies in this context.

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

Physiological process of fat loss - Bulletin of the National Research Centre

If you’ve ever tried to lose weight, you’ve probably heard about the importance of “calories in versus calories out.” This concept is based on the idea that as long as you eat fewer calories than you burn, you’re bound to lose weight. However, some people insist that the type of food you eat matters much more than the number of calories it contains — both in terms of weight loss and long-term health.

Calories in versus Calories out

The “calories in versus calories out” model is based on the idea that to maintain a stable weight, the number of calories you eat needs to match the number you expend. “Calories in” refers to the calories you get from the foods you eat, while “calories out” is the number of calories you burn.

Model

Different foods can affect your hormone levels in different ways.The differing effects of glucose and fructose serve as a good example. These two <a href="https://www.healthline.com/nutrition/simple-sugars">simple sugars </a>provide the same number of calories per gram, but your body metabolizes them in completely different ways.A diet too rich in added fructose is linked to <a href="https://www.healthline.com/nutrition/insulin-and-insulin-resistance">insulin resistance </a>, increased blood sugar levels, and higher triglyceride and LDL (bad) cholesterol levels than a diet providing the same number of calories from glucose.

The source of calories impacts your hormones and health differently

Your nutrient intake impacts your hunger and feelings of fullness.For instance, eating a 100-calorie serving of beans will reduce your hunger much more effectively than eating a 100-calorie serving of candy.That’s because foods rich in protein or fiber are more filling than foods containing lower amounts of these nutrients.This is why most processed foods that are rich in fructose but devoid of protein or fiber generally make it more difficult for you to maintain an energy balance.

The types of food you eat affect how full you feel

Foods affect your metabolism differently. For instance, some require more work to digest, absorb, or metabolize than others. The measure used to quantify this work is called the thermic effect of food (TEF).The higher the TEF, the more energy a food requires to be metabolized. <a href="https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight">Protein </a>has the highest TEF, while fat has the lowest. This means that a high-protein diet requires more calories to be metabolized than a lower-protein diet does.

The source of calories has different effects on your metabolism

If you've ever tried to lose weight, you've likely heard of the somewhat controversial “calories in versus calories out” concept. This article investigates whether the “calories in versus calories out” model really matters.

motivationandinspiration

Motivation & Inspiration

‘Calories in, Calories out’ — Does It Really Matter?

In a perfect world we’d never overeat and our body would maintain a perfect weight throughout our life. We tend to think of metabolism as some kind of ‘place’ inside us which can then be dialed up or dialed down like a thermostat.Erroneous thinking:<ul><li>foods like chilly peppers and green tea will increase metabolism</li><li>alcohol or fruit juice will slow down metabolsm</li></ul> Metabolism or our basal or resting metabolic rate, is a chemical process that is itself made up of two different processes.

Summary

Anabolism. it is a process of synthesis.<ul><li>The body’s cells use the process of anabolism to create complex molecules from simple ones. </li><li>Anabolism takes a lot of energy to happen. That energy is supplied by its other half called Catabolism. </li></ul> Catabolism. it is the break down of large complex molecules in the body. <ul><li>Glycolysis. the process via which the body breaks down glucose and generates energy, and the hydrolysis of adenosine triphosphate (ATP) which powers the muscles are two perfect examples of catabolism.</li></ul>

Process of metabolism

Spices and chilli, as well as coffee, will temporarily boost our metabolism for a short period of time, almost insignificantly.

Myth #1: Some foods have been shown to increase our metabolic rate.

A recently published study used data from 6,500 people from 29 different countries.It found evidence that shows that the base metabolic rate of an infant shoots to almost double that of an adult shortly after birth but then begins to steadily decline until about the age of 20. Then from age 20 – 60 it remains the same and then it slowly begins to decline again after the age of 60 reaching a 20% reduction by age 95.

Myth #2: With age our metabolic rate slows down which is why we put on weight.

There are many genetic and lifestyle factors that affect how excess weight is added to the body. What we do know now, however, is that skinny people burn the same amount of energy per pound of weight as people who are overweight. So the difference in weight has to be attributed to other factors.

Myth #3: Skinny people have a higher metabolic rate which is why they don’t put weight on. 

"Weight loss is not linked to metabolism" Some studies that reached this conclusion:<ul><li>2017. Increases in Physical Activity Result in Diminishing Increments in Daily Energy Expenditure in Mice</li><li>2021. Exploring the evidence for epigenetic regulation of environmental influences on child health across generations.</li><li>2022. Energy compensation and metabolic adaptation: “The Biggest Loser”</li></ul>

Metabolism and Weight Loss

To stay trim the best tactic is to avoid putting extra weight on in the first instance. If, however, we do have some extra weight then losing it has to be a slow, methodical process that incorporates exercise and an increase in daily physical activity. <ul><li>Things like taking the stairs instead of the elevator, increase the body’s caloric burn significantly. </li><li>When combined with a sustained and sustainable exercise program, They become the tried-and-true strategy for preserving our ideal weight.</li></ul>

How Do We Stay Trim?

Understanding how our bodies work is critical, and this brief guide explains metabolism in detail.

New studies reveal how our metabolism really works and how we can use it to control our weight.

longevity

Longevity

The Guide to Metabolism

<ul><li>Dinacharya means daily routine.(Dina=day,chariya=response)</li><li>Wonderful art of healing our mind,body & consciousness.</li></ul>

What Is Dinacharya 

<ul><li>Its about finding harmony of mind &body with the moment and the day.</li><li>Inner balance of observer & thing to be observed.</li><li>Chronological time & biological time go hand in hand .</li></ul>

How To Approach Dinacharya 

<ul><li>Dawn & dusk is vatha,midday & midnight is pitta,early morning & early evening is kapha.</li><li>The question is to find harmony and living with nature .</li><li>Confusion & being devoid of this harmony is the root cause of suffering.</li></ul>

Kapha,Pitta,Vatha

<ul><li>Wake up early morning.</li><li>Brush teeth & consume luke warm water.</li><li>Sit in a cross leg posture & reflect. Do yogasana,prayanama,suryanamaskar .</li><li>Apply oil ,do abhyanga & take a shower.</li></ul>

The Morning Routine According To Dinacharya.

<ul><li>Finding harmony with oneself & the surrounding .</li><li>Building a daily routine </li><li>Building a biological & chronological clock.</li><li>How to utilise proper time & take necessary action.</li><li>By learning about dinacharya we will learn about nature & cosmos.</li></ul>

The Goal Of Dinacharya 

The ultimate approach to a sustainable lifestyle & habits using dinacharya 🚀🧘

❀ Learn more about AyurPrana’s online Ayurveda education including live webinars with Vasant Lad: https://bit.ly/3o8UA5Y How important is a daily routine? Ayurveda recommends not only practicing a morning routine, but also building a routine that follows the Ayurvedic clock—incorporating daily rituals that balance certain doshas at certain times of the day. In this video, Vasant Lad, world-renowned practitioner, author, and founder of The Ayurvedic Institute, shares his insights on the concept and importance of a daily regimen (dinacharya) in Ayurveda. ******** Banyan Botanicals was founded in 1996 with the mission to help people achieve and maintain optimal health and well-being. As an Ayurvedic lifestyle company, we specialize in products made from Ayurvedic herbs that are organically grown, sustainably sourced, fairly traded, and made in the USA. Our product line includes the largest selection of USDA certified organic Ayurvedic herbs as well as herbal tablets, liquid extracts, massage oils, and Chyavanprash. Banyan is committed to providing exceptional customer service, inspiring educational content, and the highest quality Ayurvedic herbs that are safe, pure, and effective. ******** ❀ Facebook: https://www.facebook.com/banyanbotanicals ❀ Instagram: https://www.instagram.com/banyanbotanicals ❀ Pinterest: https://www.pinterest.com/banyanherbs ❀ Twitter: https://twitter.com/banyanherbs

❀ Learn more about AyurPrana’s online Ayurveda education including live webinars with Vasant Lad: https://bit.ly/3o8UA5Y

How important is a daily routine? Ayurveda recommends not only practicing a morning routine, but also building a routine that follows the Ayurvedic clock—incorporating daily rituals that balance certain doshas at certain times of the day. In this video, Vasant Lad, world-renowned practitioner, author, and founder of The Ayurvedic Institute, shares his insights on the concept and importance of a daily regimen (dinacharya) in Ayurveda. 

********

Banyan Botanicals was founded in 1996 with the mission to help people achieve and maintain optimal health and well-being. As an Ayurvedic lifestyle company, we specialize in products made from Ayurvedic herbs that are organically grown, sustainably sourced, fairly traded, and made in the USA. Our product line includes the largest selection of USDA certified organic Ayurvedic herbs as well as herbal tablets, liquid extracts, massage oils, and Chyavanprash. Banyan is committed to providing exceptional customer service, inspiring educational content, and the highest quality Ayurvedic herbs that are safe, pure, and effective.

********

❀ Facebook: https://www.facebook.com/banyanbotanicals 
❀ Instagram: https://www.instagram.com/banyanbotanicals 
❀ Pinterest: https://www.pinterest.com/banyanherbs 
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At Banyan Botanicals, we are on a mission to be a healing force in the world. A certified B Corporation® and an Ayurveda-inspired lifestyle company, we craft herbal products that are sustainably sourced, organically grown, and fairly traded. Our product line includes the largest selection of USDA certified organic Ayurvedic herbs, supplements, liquid extracts, massage oils, spices, and pantry essentials. We are committed to providing exceptional customer service, inspiring educational content, and the highest quality herbal products that are safe, pure, and effective. 

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Banyan Botanicals

Vasant Lad MASc on the Deeper Meaning of Dinacharya (Daily Routine) | Ayurveda Education

1-Sentence-Summary: <a href="https://www.goodreads.com/book/show/50968292-keto-answers">Keto Answers </a>is your go-to guide on how to get started with the ketogenic diet, its positive implications on your health and proneness to diseases like diabetes, and a fact-based study that debunks myths and assumptions about following a low-carb diet.  <a href="https://www.goodreads.com/book/show/50968292-keto-answers">Keto Answers </a> is the definitive source of information on keto. As <a href="https://fourminutebooks.com/the-complete-ketogenic-diet-for-beginners-summary/">ketogenic </a>diets are now among the most popular ways of eating out there, many people who don’t adhere to them started spreading false rumors about their implications.

For this reason, the authors took on a quest to explain keto in an easy-to-understand way. In this summary, we’ll cover everything from how to get started with a keto diet to how to stay safe while you’re on it. The best part? You’ll shed those unwanted pounds, boost your health, discover new foods—and more!

<ol><li>Keto favors weight loss, better responsiveness to insulin resistance, and an improved mood overall. </li><li>If you want to achieve success in your keto diet, you’ll have to learn to avoid carbs by planning meals ahead of time. </li><li>Cyclical keto and fasting can both enhance the results of your new lifestyle. </li> </ol>

3 Top Book Ideas

We will now take each lesson one by one and explore the secrets of a keto diet, while also briefly examining some of the myths that surround this low-carb approach to eating.

One of the most exciting <a href="https://fourminutebooks.com/deep-nutrition-summary/">nutrition </a>stories to hit the scene in recent years has been that of the ketogenic diet. The ketogenic diet is more than just a weight-loss strategy—it’s also a way to combat insulin resistance. This diet improves your mood and mental health, and even boosts your energy levels.

Lesson 1 - Following A Keto Diet Can Inreas Energy Levels

If you’re not familiar with the ketogenic diet, it’s a high-fat, low-carbohydrate diet that causes your body to burn fat as its primary source of fuel instead of carbs.  This process produces ketones, which are molecules that can be used by cells as an alternative fuel source. This way of eating has put <a href="https://fourminutebooks.com/healthy-at-100-summary/">healthy fats </a>back on the map, and there’s fascinating science to back up its effectiveness.

When you follow a keto diet, your body no longer focuses on breaking carbs down into glucose and then into energy that fuels your body. Many people assume that once you enter the ketosis state, your body receives the energy stored in your fat cells, but your brain doesn’t. However, with the keto diet, that’s just not the case! When you’re not eating so many carbs, there’s no need for extra insulin to break it down. Therefore your risk of developing insulin resistance lowers. You can kiss your sugar spikes or sudden drops in glucose levels goodbye. (Which means you won’t be that hungry anymore)

The key to a successful keto regime is simply to avoid carbs, and stack on proteins, and healthy fats. Wherein you also maintain an optimum exercise level. If you want to set yourself up for success, give meal planning a try.  Planning meals ahead of time are the key to success when it comes to a ketogenic diet. You can’t just eat whatever you want and expect your body to burn fat. The most important thing is planning ahead so that you don’t end up eating many carbs.

Lesson 2 - Planning Your Meals Ahead Of Time

But what does that mean exactly? It means buying enough food for the week and preparing it so that it’s ready to eat when you need it most: when you’re hungry! We all know too well that not having healthy options on hand is what messes up diets all the time. Avoid this scenario by shopping in bulk for proteins and healthy fats, and eliminating temptations. You already know that carbs are not part of a keto diet, so the best way to avoid them is by not buying them overall.

Stack on animal proteins like meat and seafood. Foods rich in good fats like yogurt and kefir, olive oil, or avocado, and green, leafy veggies. Limit your intake of tomatoes and onions. Brazil nuts and almonds are also great options for your keto regime. Make sure to read labels before buying, so that you don’t get products with hidden sugars or carbs.

Many people find that keto can be difficult to adhere to because it requires strict compliance with a high-fat diet. That’s where cyclical keto comes in! Cyclical keto allows you to eat about 70% fat, 20% protein, and 10% carbs 5 days per week. Then on 2 days each week, you’ll ingest carbs throughout the day.  This type of pattern helps prevent <a href="https://fourminutebooks.com/what-to-eat-when-summary/">insulin resistance </a>in your body and keep your metabolism running smoothly so that you can burn fat efficiently throughout the week without feeling hungry all the time! As a bonus, you also get to enjoy the nutrients carbs may bring in.

Lesson 3 - Sticking With Keto

Intermittent fasting is simply a pattern of eating in which you restrict your eating windows. Where you eat within a certain time period each day. If you choose to do this, we recommend restricting your eating window to no more than 16 hours per day.  This means that your “eating window” would be from noon until 8 pm. For example, from 8 p.m. until noon the next day. Or any other variation that works for you and suits your schedule.

Pairing cyclical keto with intermittent fasting will make you alternate between periods on a low-carbohydrate diet with periods. In which you eat more carbohydrates or carbs-heavy foods (such as whole grains). All within a set time frame so that you don’t overdo it and also teach your body how to control hunger.

<a href="https://www.goodreads.com/book/show/50968292-keto-answers">Keto Answers </a>offers a simple approach to following this diet. This book also takes away the stress of trying to figure out what foods to eat and how much of each food group you should be consuming.  It also provides detailed information on how this type of eating regime works and why it might be a good choice for many people looking to lose weight or improve their overall health. If you want to get an in-depth look at what keto is, how it works, and how to get started with this diet, I recommend this book.

Keto Answers - Review 

The 30-year-old person who is struggling with <a href="https://fourminutebooks.com/feel-great-lose-weight-summary/">weight loss </a>, the 40-year-old person who needs to try out a diabetes-friendly diet, or the 25-year-old health-conscious person who is educating themselves on the latest health trends.

Book Recommendations 

Keto Answers summary is your go-to guide on how to get started with the ketogenic diet, its positive implications on your health,

Keto Answers Summary

Maintain calcium and vitamin D intake, make sure we do load-bearing exercises regularly, and maintain an ideal BMI (body mass index)

5 lifestyle changes to help build ageing bones and avoid fractur

Walking is good. Running is better if you’re already a walker; the key is to put more weight on your frame than it’s used to.Weight-bearing exercise strengthens bones in two ways: it prompts muscle to pull on the bone and it makes the bone react to high-impact force. Both of these actions encourage bone building.Studies have also found that maintaining bone marrow health keeps bones healthy. With age our bone marrow is inclined to turn to fat, rather like the rest of us. And fat has a negative impact on bone metabolism.

1. Walk if you don’t, run if you do

Just five minutes of high-impact exercise a day could have a profoundly positive effect on bone health.In one study, subjects hopped on the same leg every day for six months. At the end of that time, scans revealed that bone density has improved in that leg and decreased in the non-hopping one.

2. Hop (skip and jump)

If your body weight is supported by a bike or water, you’re going to miss out on the “weight-bearing” advantage of fast walking or running. You don’t have to add weights to the mix; you could work against resistance bands.

3. Add resistance if you cycle or swim

The microbiome is the new buzzword in good health – that is, looking after our gut’s health flora and fauna.Eating a gut-friendly, high-fibre diet is obviously good for all-round better health, but one study indicates that taking a probiotic supplement might be especially good for bone health.

4. Look after your gut microbiome

Good sleep helps to build bones.While you’re sleeping your body goes into repair mode, replenishing old cells with new ones and boosting your immune system. That means it is also building bone, so make sure you get enough shut-eye, at least seven hours a night.

5. Get enough sleep

The global burden of osteoporosis has doubled in the last 30 years, while hip fractures, almost always a consequence of osteoporosis, are also expected to double over the next 30 years, according to two recent studies.
Whether that happens depends on the cause of the condition and a patient’s age. It can be stopped or reversed with lifestyle modifications.
#health #healthcare #lifestyle

We ask experts about the treatment and prevention of the bone condition osteoporosis, including medication that can be taken, and give five lifestyle changes to consider.

personaldevelopment

Personal Development

Want to avoid hip fracture? How to treat and prevent osteoporosis

A growing body of research shows that certain foods have the nutritional makeup to help maintain mental sharpness.Food is one of the most important levers we can pull when it comes to brain health. Some foods have the compounds to help keep your brain performing well, while others lack any of the nutrition to bolster mental health. And you might be surprised by some of the edibles that can help turn back your brain’s clock and improve your state of mind. Here’s your cheat sheet for the foods (and one drink) that you should remember to add to your grocery list to help support your noodle.

Food May Impact Our Mental

These inexpensive canned fish are one of the best sources of long-chain omega-3 fatty acids in the supermarket, which <a href="https://pubmed.ncbi.nlm.nih.gov/32846900/">some research </a> suggests may help slow age-related cognitive decline. An <a href="https://pubmed.ncbi.nlm.nih.gov/30567286/">investigation in the journal Nutrients </a>involving 6,587 adults found that fatty fish consumption, which includes sardines and salmon, and moderate marine-sourced omega-3 fat intake was associated with less prevalence of <a href="https://www.everydayhealth.com/depression/guide/symptoms/">depression symptoms </a>. And a <a href="https://www.bmj.com/content/374/bmj.n1535">study published in July 2021 in The BMJ </a>discovered that higher omega-3 intake is tied to fewer, less severe headaches in those who suffer from these headaches.

Canned Sardines

Could tossing strawberries on your oatmeal or yogurt or blitzing them into your smoothies help protect your brain from Alzheimer’s? Maybe so, say researchers at RUSH University. Their <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad215600">research, published in July 2022 in the Journal of Alzheimer’s Disease </a>, discovered that a compound abundant in strawberries  (more so than other common <a href="https://www.everydayhealth.com/diet-nutrition-pictures/amazing-health-benefits-of-berries.aspx">berries </a>) called pelargonidin may be associated with fewer neurofibrillary tau tangles in the brain. This is important since abnormal changes in tau proteins in the brain are considered one of the hallmarks of Alzheimer’s disease. The study authors believe that the anti-inflammatory properties of pelargonidin may decrease overall neuroinflammation, which can help keep these tau proteins from getting misfolded, and thus allow for improved transport of nutrients and other important substances from one part of brain nerve cells to another. We should also remember that strawberries and other fruit can be a daily source of water to help with maintaining better hydration. Letting yourself get dehydrated might lead to an acute impairment in mental functioning including working memory and executive function, according to <a href="https://pubmed.ncbi.nlm.nih.gov/29277553/">past research </a>.

What’s more, black lentils, like all legumes, are an excellent source of dietary fiber. Most people fail to get the fiber they need each day — 28 grams per day for adults on a 2,000-calorie diet, according to the <a href="https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels">U.S. Food and Drug Administration (FDA) </a> — and this shortfall could be jeopardizing long-term brain functioning. A <a href="https://www.tandfonline.com/doi/full/10.1080/1028415X.2022.2027592">study published in February 2022 in Nutritional Neuroscience </a>found that among adults aged 40 to 64 a high-fiber diet may reduce the risk of suffering from disabling dementia. The link was especially evident for <a href="https://www.everydayhealth.com/ibs/soluble-vs-insoluble-fiber-for-ibs.aspx">soluble fiber </a>, which is found in lentils.

Black Lentil

When it comes to our brains, choline is a nutrient you certainly don’t want to skimp on. “Choline is a building block for a special category of fats called phospholipids found in cell membranes and the nerve chemical <a href="https://www.everydayhealth.com/acetylcholine/guide/">acetylcholine </a>, which regulates memory,” says Somer. “In fact, Alzheimer’s disease is characterized by an underproduction of acetylcholine,” she adds. <a href="https://academic.oup.com/ajcn/article/110/6/1416/5540729">Findings published in the American Journal of Clinical Nutrition </a>suggest that a greater dietary intake of phosphatidylcholine, a form of choline, is linked to a lower risk for dementia and enhanced cognitive performance. And if you are a mom-to-be you want to make sure to get sufficient amounts of choline, since <a href="https://pubmed.ncbi.nlm.nih.gov/29217669/">evidence </a> suggests it can benefit infant brain development.  Somer stresses that although the body manufactures choline with the help of other nutrients, such as <a href="https://www.everydayhealth.com/drugs/folic-acid">folic acid </a>and vitamin B12, sometimes it doesn’t produce enough to maintain normal brain function. That’s where eggs can lend a big assist. According to the <a href="https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/">National Institutes of Health (NIH) </a>, eggs, more specifically the yolks, are just about the richest source of choline in the supermarket, second only to beef liver. A single egg delivers about 30 percent of the daily requirement for brain-benefiting choline. The key source of phosphatidylcholine in the diets of participants of the aforementioned study were eggs. And people who regularly eat eggs typically take in twice the amount of choline as those who don’t consume eggs, per a <a href="https://www.mdpi.com/2072-6643/9/8/839">study in the journal Nutrients </a>.

Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a <a href="https://academic.oup.com/jn/article/150/7/1871/5835211?login=true">study published in 2020 in the Journal of Nutrition </a>found can lower the odds of moderate or poor cognitive function in women as they age. In supporting research, one <a href="https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full">study in Frontiers of Aging Neuroscience </a>found that middle-aged participants with higher levels of lutein had neural responses that were more on par with younger individuals.

Spinach

All vegetables are good for you, but Popeye’s favorite green is one of the top choices to help protect your noggin and keep it sharp. Why? Spinach is especially high in carotenoid antioxidants including beta-carotene and lutein, which a <a href="https://academic.oup.com/jn/article/150/7/1871/5835211?login=true">study published in 2020 in the Journal of Nutrition </a>found can lower the odds of moderate or poor cognitive function in women as they age. In supporting research, one <a href="https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full">study in Frontiers of Aging Neuroscience </a>found that middle-aged participants with higher levels of lutein had neural responses that were more on par with younger individuals. But don’t think you c<warningtag>an just load up on carotenoids occasionally and expect to keep your brain in tip-top shape. Intakes of these plant compounds found in colorful veggies including leafy greens, bell peppers, sweet potato, and tomatoes need to remain consistently high for several years to have a benefit. </warningtag><warningtag>Part of the mechanism might be how these antioxidant carotenoids help fend off age-accelerating oxidative damage to brain cells. “A greater intake of carotenoids is also a marker that a person is eating an overall whole-foods nutrient-dense diet that is crucial to support brain health,” adds Kaplan. “This is why we are told to eat the rainbow; carotenoids are the yellow, orange and red pigments found in many fruits and vegetables.”</warningtag>

Produced when whole soybeans are soaked, cooked, left to ferment with a fungus, and then pressed into a firm, dense patty, tempeh delivers 20 grams of brain-benefiting protein in a 3-ounce serving, per <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients">USDA data </a>. It’s also a reliable source of iron. Another <a href="https://academic.oup.com/ajcn/article/85/3/778/4633060">study, published in the American Journal of Clinical Nutrition </a>, found that women with healthy iron levels performed better on mental tasks and completed them faster than did those with poor iron status. Iron helps transport oxygen throughout the body including to the brain which needs oxygen to function properly.

Tempeh

People who ate avocado daily for six months saw a significant boost in working memory and problem-solving efficiency, a <a href="https://www.mdpi.com/2072-6643/9/9/919">study in the journal Nutrients </a>found. The investigators attributed the benefit to the high bioavailable levels of the antioxidant lutein in the creamy fruit, which, after eating, is incorporated into our brains. “Every cell in our body, including in the brain, has mitochondria, which function to produce ATP, the energy molecule, and one of the main functions of ATP is to tamp down excessive inflammation,” says Kaplan.

Avocado

Green tea and matcha supply a unique amino acid called L-theanine, which at higher intakes may be associated with cognitive improvements, including better performance on memory tasks, as <a href="https://www.liebertpub.com/doi/10.1089/jmf.2020.4803">reported in the Journal of Medicinal Food </a>. But if you can get enough L-theanine from your matcha latte to have a noticeable cognitive benefit long-term is not known. Kaplan does mention that there is some research to suggest that <a href="https://www.everydayhealth.com/amino-acids/guide/">amino acids </a>such as L-theanine, found in green tea, can also have a supportive role in reducing bouts of anxiety.

Matcha

Research shows that what you eat can slash your risk for diseases like dementia and keep your brain healthy as you age. These are the foods to focus on for memory and more.

mentalhealth

Mental Health

The 8 Best Foods for a Healthy Brain

Brain Maker argues that the relationship between your gut and your mind is stronger than you know, and proves how the microbiome is responsible for your overall health in the long runBrain Maker teaches us that if we want to become healthier or combat diseases, we’ll have to take a closer look at our microbiome. While it’s true you’re what you eat, scientists have discovered that the microbiome also plays an important part in how your body functions.

Brain Maker – Book Summary

In his book, Dr. David Perlmutter focuses on eating more prebiotic foods like artichokes and chicory coffee, among other things, to keep your microbiome healthy and happy. But that’s not even close to the bigger picture he presents in the book. In a nutshell, his studies reveal groundbreaking truths about our body and how to nourish it.

To understand his findings better, we’ll take a closer look at three of the most practical lessons from the book:<ul><li>Our gut holds the most diversified microbiome and is responsible for our weight, mood, health level, and much more.</li><li>Western diets are at times awful because they contain high levels of fructose and sugar.</li><li>Try to avoid antibiotics as much as possible, while getting your intake of probiotics.</li></ul>Lifestyle and diet choices are a real struggle – I know. However, after examining these lessons in detail, I hope that everything will make a little more sense to you.

Book Overview

The largest collection of microbes to ever inhabit a human body isn’t located in your colon, as one might expect. It isn’t located anywhere within the boundaries of your skin, either. This complex ecosystem is present in greater numbers within the gut. Your gut is home to trillions of microorganisms, organically functioning together with one common goal: to keep you alive. One main attribute of these microbes is to determine your weight.

Lesson 1: People often underestimate the power of a healthy gut because they don’t know how many functions it’s responsible for.

Firmicutes – they extract energy from the food and consume caloriesBacteroidetes – they help you break down fiber and starch Scientists discovered that having more firmicutes is likely to cause weight gain, which is why it’s advised to eat plenty of fibers and starchy greens and keep bacteroidetes working. Another main responsibility of your gut is to keep your mental health in place.

Essentially, your gut is made up of two types of bacteria:

An imbalanced microbiome sends signals to your brain, and because your brain doesn’t have any pain receptors, it is inflammation and does a lot of harm (such as Alzheimer’s, Parkinson’s, dementia, etc.) without you being able to notice it. Therefore, managing the microbiome of your gut is essential for your health.

Advancements in our societies brought forth plenty of amazing discoveries, but also a series of changes in our lifestyle that are far from being considered ‘advancements’. Many of these changes occurred in the standard diet that people followed in the past.The rise of sugar, simple carbs, processed foods, and chemicals are now responsible for a large part of modern diseases. The worst part is that it became increasingly more difficult to avoid ingesting these components, as they’re present in almost all foods.

Lesson 2: Fructose can seriously impact your overall health, which is a huge problem in the Western diet.

One main ingredient that everyone finds hard to avoid is sugar, and more specifically, fructose. It is a known fact that fructose is highly difficult for our body to metabolize, so eating this active ingredient is a big no-no. The problem is that you can find it in ice cream, soda, candies, and even fruits.While it’s not harmful to consume fructose from natural-occurring sources, eating too much of it is a problem. Therefore, it’s best to stick to fruits and other natural foods as our main source of fructose.

Avoid Sugar

Gluten is also known to increase the body’s inflammatory response, which can translate into multiple diseases.However, in order to cause an inflammatory response in your body, you’ll have to be celiac, or at least suffer from gluten sensitivity. Therefore, it’s best to carry out a medical test or even try to notice yourself if foods like pizza, pasta, dough, or flour-based dishes cause you more harm than good.

Avoid Gluten

The discovery of antibiotics was a groundbreaking invention attributed to Alexander Flemming. Grace to his experiments, we now know how to fight bacteria and cure diseases that once killed people. However, nothing too good lasts forever, so with antibiotics’ popularity growth, other problems have come to the surface.For starters, doctors all over the world are prescribing antibiotics like sugar candy. While they only treat bacteria, they’re prescribed for viruses and other conditions too. The food industry uses them to make animals resistant to poor living conditions and have them grow faster.

Lesson 3: Antibiotics are harmful to our bodies, while fermented foods are health-boosting.

All these factors contributed to an antibiotic-resistant body that cannot fight certain diseases anymore, because there’s no medicine strong enough to kill them. What’s worse is that antibiotics mess up your body and your gut without you even realizing it. Well, there’s one way to help your body out – ingest probiotics.

Antibiotic-Resistance

In other words, look for fermented foods like yogurt, sauerkraut, black tea, wine, etc. They’re packed with vitamin B12 and beneficial bacteria, which neutralize the bad bacteria in the gut. Another way to boost your health is through fasting, which is known to slow age and increase insulin sensitivity.

Brain Maker isn’t just another diet book. It’s a compilation of investigative science that will spark the interest of anyone who wants to improve their health.You’ll learn about the negative effects of a Western diet, the correlation between the microbiome in your gut and the brain, and a handful of valuable tips and tricks that can improve your health.Most importantly, you’ll come across first-hand knowledge that can change your life right away, which makes this book a highly valuable piece to study.

Brain Maker – Book Review

The 40-year-old person who is overweight and wants to learn how to lose weight safely, the 30-year-old health-conscious person who wants to deepen their knowledge, or the 35-year-old person who constantly gets sick and wants to learn how to boost their immune system.

Who would I recommend the Brain Maker summary to?

“The simple act of moving your body will do more for your brain than any riddle, math equation, mystery book, or even thinking itself.”-David Perlmutter

Quote From the Author

Brain Maker summary proves how the microbiome is responsible for your health and the relationship between your gut and your mind is strong.

scienceandnature

Science & Nature

Brain Maker Summary

Make sure you are sleeping well – Seven to eight hours of sleep is the optimal amount of time to avoid stroke.Fiber-rich foods decrease your stroke risk – For every 7 grams of fiber you eat, your risk of stroke is reduced by 7% Eat your greens, beans, and sweet potatoes – Potassium is effective in cutting stroke risk. Greens, beans, and sweet potatoes are all particularly high in potassium. Citrus fruits contain high levels of Hesperidin, which has been shown to reduce blood pressure and increase blood flow.

How to maintain a healthy brain

Eat lots of vegetables, berries, apples, and citrus fruits. Each of these foods has been associated with significantly reducing the risk of digestive cancersFiber binds to toxins, such as mercury and lead, that have been associated with cancerA small amount of turmeric each day can reduce your risk of digestive cancers. This is why India has a much lower of colorectal cancer than the us

How to have a healthy gut

Incorporate blueberries and cardamon into your diet as they boost your antibodiesBroccoli and other cruciferous vegetables boost your immune system’s effectiveness against pathogens and pollutantsGarlic is effective as a treatment for pneumoniaYour gut bacteria are crucial for immunity. Therefore, eat prebiotics like legumes. Prebiotics are what good bacteria like to eatRegular exercise will improve your immune system and reduce your chances of the common cold

How to boost your immune system

Depressed people have higher levels of monoamine oxidase enzymes. Antidepressants can boost these neurotransmitters, but certain foods have similar enzyme reduction effects. Plus, they have the benefit of no side effects. These foods are apples, grapes, onions, green tea, cloves, cinnamon and nutmeg.

Foods to help your mental health

From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death. The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives. The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer. History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks. In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

books

Books

New York Times Bestseller “This book may help those who are susceptible to illnesses that can be prevented.”—His Holiness the Dalai Lama “Absolutely the best book I’ve read on nutrition and diet” –Dan Buettner, author of The Blue Zones Solution From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death. The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives. The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer. History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks. In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

Michael Greger, M.D., FACLM

Gene Stone

How Not to Die

The Case Against Sugar advocates against the use of sugar in the food industry and offers a critical look at how this harmful substance took over the world under the eyes of our highest institutions, who are very well aware of its toxicity but choose to remain silent.

The Case Against Sugar Summary

Originally from New Guinea, people used to see sugar as a luxury item. Only privileged people, such as the King of Spain, had access to it. Soon enough, it became the vastly commercialized product we know today due to the switch from sugarcane to sugar beet, which made it cheaper to harvest and transport.From a social status symbol to an everyday supermarket item, sugar made its way around the world. It became the popular substance we know today due to its versatility. People use it for a large variety of dishes. You can use it in both sweet and salty plates, as well as beverages.

Sugar History

The Case Against Sugar dives deep into the controversy of this substance we love, even though it makes us addicted and more prone to developing diseases. The book also advocates against ingesting this sweetener by teaching us a series of valuable lessons about sugar.Among them, here are my three favorite ones:<ul><li>Among the different types of calories, the ones from sugar are the worst for your health.</li><li>The link between sugar consumption and diseases like diabetes is solid.</li><li>The sugar industry is constantly working to project a false image of sugar and cover its harmful effects.</li></ul>

A misconception is that calories are all the same, no matter their origin. That it is how much we consume that matters most. Once these assumptions became widely spread, the sugar industry profited from them, advertising that three tablespoons of sugar have fewer calories than an apple.Common sense and intuition tell us that this cannot be true. You’ve heard of the phrase ‘’Listen to your gut!’’ in your life, and this is exactly what you should do. Scientists have later discovered that when we eat sugar, our body produces insulin and thus stores fat cells instead of turning them into energy.

Lesson 1: Calories that originate from sugar are detrimental to your health.

Moreover, our blood glucose rises when we ingest sugar, making us feel agitated and unsettled as our insulin goes up. Eventually, things go back to normal when the insulin levels drop. Keep in mind that you can find glucose not only in the refined sugar you see on the shelves. It’s also in carbohydrates.Therefore, eating meals that are high in carbs will spike up your blood glucose levels as well. Be aware of the macronutrients that make up the foods you eat to avoid ingesting too much of a substance, such as sugar, which can harm you. Also, remember that not all calories are created equal.

Many studies point out the risks associated with eating sugar by highlighting the link between its consumption and Western diseases, including cancer. So it’s no secret that this substance is not suitable for you, but it wasn’t always like that.People only began to acknowledge its harmful effects after 1960, when an increased percentage of people developing heart diseases signaled a concerning phenomenon. Until then, they blamed saturated fats, although this was a biased assumption.Therefore, people developed a sugar culture, and fatal diseases started to shorten their lives.

Lesson 2: Sugar is linked to a series of illnesses, especially diabetes.

Let’s take the example of Tokelau, an island located off the coast of New Zealand. In 1968, they were granted permission to emigrate to their nearby state.Their normal diet consisted of 50% fat and roughly eight pounds of sugar per year. 3 percent of the men were diabetic at this point.By 1982, sugar consumption increased to 55 pounds per year. Then, 11% of the men had diabetes, and others started developing new diseases. In 2014, they had the highest rate of diabetes in the world — 38%. Once they moved to a sugary diet, the rate of severe diseases started to increase among the population.

Sugar is commonly linked to diabetes, weight gain, and a series of Western diseases. But it wasn’t always like that. At first, sugar was advertised as being healthy, refreshing, and full of benefits. In fact, the Sugar Institute, created in 1928, was even part of a campaign that promoted it as healthy food!By 1950, the obesity rate in the United States began to increase drastically. At the same time, the theory that “a calorie is a calorie’’ emerged. False! Although two foods can have the same value in calories, they don’t have the same nutritional value.

Lesson 3: Don’t believe everything you hear about sugar — the industry worked hard to keep a clean image of it.

You can eat 100kcal of sugar and have your blood glucose levels spike, or the same amount in spinach, for example, and nourish your body through this gut-supporting food. Therefore, this theory is part of a marketing effort to make sugar look like something it’s not. Keep this aspect in mind next time you go shopping for groceries!

As time passed by, the detrimental effects of sugar started to become popularized, and artificial sweeteners took off. The sugar industry reported them to the FDA to ban them. At last, they managed to get cyclamate, a component from artificial sweeteners, removed from the approved list, although the substance was dangerous only in substantial doses.

The Case Against Sugar is a valuable read for all of us who care about our health, as it emphasizes some of the most critical aspects regarding sugar consumption. The author educates the readers on the diseases related to sugar ingestion and how to avoid the marketing traps that the industry sets for the consumers. This popular substance is a common ingredient in our foods, so knowing its effects on our body and how to avoid it should be a universal concern.

The Case Against Sugar Review

The food-conscious person who wants to adopt a healthier diet, the nutritionist that wants to learn more about the implications of sugar and its history to educate audiences, or someone who wants to lose a few pounds by cutting off unhealthy foods.

Who would I recommend The Case Against Sugar to?

“Sugar does induce the same responses in the region of the brain known as the “reward center”—technically, the nucleus accumbens—as do nicotine, cocaine, heroin, and alcohol. Addiction”-Gary Taubes, The Case Against Sugar “Rats given sweetened water in experiments find it significantly more pleasurable than cocaine, even when they’re addicted to the latter, and more than heroin as well (although the rats find this choice more difficult to make). Addict”-Gary Taubes, The Case Against Sugar

Book Quotes

The Case Against Sugar summary advocates against the use of sugar and offers a critical look at how it took over the world.

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