Monday, October 22, 2018

The Best 9 Anti-Inflammatory Foods You Should Know

Inflammation is a normal response of the body to infections or injuries. However, constant bouts of inflammation can truly threaten your health.  Chronic inflammation is said to be the root of various diseases including arthritis, asthma, heart disease, diabetes, depression, high blood pressure, and even cancers. According to doctors, diets with food rich in sugar or saturated fat can the contributor to inflammation. Therefore, small, gradual changes in your daily diets may help you fight against inflammation effectively, here are the best top anti-inflammatory foods you should know.

Fruits And Green Leafy Vegetables
This is one of the leading anti-inflammatory foods for you. Fruits and green leafy vegetables are the great sources of antioxidants which help to recover our cellular health and contain anti-inflammatory flavonoids. Doctors advise we should consume more fruits and green leafy vegetables daily to improve your immune system. In addition, vitamins in the two anti-inflammatory foods such as vitamin A, C, and K can keep our brain from oxidative stress which is caused by free radicals.

Berries such as blackberries, strawberries, blueberries, or raspberries are small fruits which are brimful with vitamins, fiber, and minerals. They help to lower the risk of diseases owing to their antioxidants called anthocyanins which have anti-inflammatory effects. According to some studies, men who ate blueberries daily produced remarkably more natural killer cells (NK) which keep our immune system properly in comparison with those who did not. In another study also showed that overweight people who ate strawberries each day had lower levels of some certain inflammatory markers linked to heart disease.

Turmeric with a strong and earthy flavor is a common spice in the kitchen. Turmeric is famous for its powerful anti-inflammatory property called curcumin which can help the body combat inflammation in many conditions associated with diabetes, muscle sprains arthritis, and other diseases. Besides, turmeric helps to prevent and slow the growth of cancer cells, reduce the risk of liver disease, as well as symptoms of digestive conditions including nausea, stomachache, and irritable bowel syndrome. Therefore, your daily diets should be supplemented with turmeric in order to stimulate possible inflammation reduction.

Fatty Fish
Salmon, anchovies, sardines, herring, or mackerel are kinds of fatty fish which are packed with protein, EPA and DHA, and omega-3 fatty acids. EPA and DHA in fatty fish may reduce inflammation which is the root of diabetes, metabolic syndrome, heart disease, and kidney disease. After fatty acids are consumed, they will be metabolized into compounds called protectins and resolvins which can fight against inflammation. In some recent clinical studies, those who consume salmon daily could lower the risk of inflammatory markers.

Green Tea
Green tea is another in the list of anti-inflammatory foods. It has been known as the healthiest beverages for a long time. EGCG in green tea may inhibit inflammatory factors by reducing the production of cytokines which cause inflammation and damage fatty acids in our cells. Some scientists also said that the powerful herb tea may reduce the risk of cancer, heart disease, Alzheimer's disease, and obesity. There are many health benefits of green tea owing to its antioxidants and anti-inflammatory properties, especially epigallocatechin-3-gallate (EGCG).

Mushrooms have been used as a food since more than two thousand years ago. Edible mushrooms are low in calories but come loaded with antioxidants, proteins, fibers, minerals, and other trace elements. Mushrooms also contain selenium, copper lectins, phenols as well as other substances which have anti-inflammatory effects. According to a recent study, a mushroom called Lion's Mane helps to reduce the low-grade inflammation in obese individuals. However, nutritionists said that cooked mushrooms have less anti-inflammatory compounds than raw mushroom, so it is the best to eat them lightly cooked or raw.

Olive Oil
Olive oil contains healthiest fats. Monounsaturated fats in the extra virgin olive oil may reduce inflammation associated with brain cancer, heart disease, and other serious diseases. In some studies, there are significant improvements in treating inflammation in patients who consumed 50 ml of olive oil each day. Olive oil has a special antioxidant called oleocanthal which is compared to anti-inflammatory medicines like ibuprofen. Nutritionists advise that we should use extra-virgin olive oil to get enough anti-inflammatory benefits in comparison with refined olive oil.

Most of the peppers are packed with antioxidants and vitamin C that are one of the powerful anti-inflammatory foods. Bell peppers or chili peppers have quercetin, a kind of antioxidant, which has been proved to reduce some oxidative damages in those with sarcoidosis. Additionally, chili peppers have ferulic acid and sinapic acid that helps to reduce inflammation.

In some pharmacological studies, celery has anti-inflammatory abilities which help to lower inflammation and combat bacterial infections. Besides, antioxidants, vitamins in the powerful anti-inflammatory food can improve cholesterol levels and blood pressure as well as prevent heart disease.
In conclusion, eating the right foods may help you to reduce the risk of diseases. The best anti-inflammatory foods mentioned above will help to improve your immune system effectively. However, this post is for informative and suggestive purposes only, you should ask your physician before applying these home remedies.

Author Bio:

Mai Hoang is a writer and blogger, who has over 8 years of experience in Beauty & Skin Care industry. She works for  AllRemedies - a reliable resource assisting people to resolve their health and life issues, as a content coordinator for categories including Health & Beauty. She also focuses on fitness, women’s issues, relationship, and lifestyle. Find more of her articles on Facebook or Pinterest

Tuesday, October 16, 2018

The Healthiest Ways to Get into Ketosis

Getting into ketosis is an aggressive and sudden change you are implementing onto your metabolism. You are changing your body's main fuel, and this sometimes comes with some side effects. However, there are several healthy ways to get into ketosis without having to experience its downsides.

The majority of dieters experience some side effects like insomnia, nausea, digestion issues, loss of appetite, irritability, etc. when they just start their keto diet. They are unpleasant, but they can be avoided, or at least alleviated if you start your diet on the right track.

Make sure to research thoroughly before you start your diet, and your body will thank you later. In meantime, here are some tips on how to get into ketosis in a healthy manner. 

Carb Restriction

The first thing you obviously have to do is reduce your carb intake. You may want to do this gradually in order to avoid getting your metabolism into a state of shock, which is one of the main reasons why the aforementioned side effects happen in the first place. 

Once you cut off your body’s carb supply, your liver will then have to start producing ketones in order to sustain itself and supply you with optimal energy levels.

Your goal is to follow a strict diet plan that will consist of 70 percent fats, 25 percent protein, and 5 percent carbs. Your daily carb intake should not surpass 50 grams of net carbs. 

Increase Protein Intake 

Taking up 25 percent of your diet plan, proteins play an important role in your day-to-day meals. The reason why balanced protein intake is so important is that not all organs and cells in your body can use ketones as their main fuel source. Your red blood cells, kidney, and portions of your brain will still need to get their energy from glucose. Foods with a high protein percentage have lots of amino acids that your liver will then convert into glucose and allow your body the balance it needs.  

Plan an Exercise Regime 

Another great way to get into ketosis is to make sure you exercise more. Physical activity helps you deplete your body of its glycogen stores, which results in your liver having to produce more ketones in order to sustain balanced energy levels. A recent research has shown that people on a ketogenic diet who exercise before their meals can produce up to 314 percent more ketones that people who decide to work out after a meal. 

It can get hard to exercise when you just start off your diet, especially if you’re experiencing keto flu, but there are some low-intensity workouts that will help you get through keto’s side effects more easily. For example, you can take up yoga, jogging or hiking.

You can also use some healthy keto-friendly supplements from Konscious Keto to help improve your physical activity and to provide you with the energy you need. They will also make up for the lack of ketones you will be experiencing when you just start off your diet, making it easier to lose weight and workout. This is one of the healthiest ways to get into ketosis and provoke an optimal ketone production once you just start off your diet. 

Try Fasting to get into ketosis 

Another great healthy way to get into ketosis quickly is to try fasting. Did you know that your body gets into ketosis in between breakfast and dinner? Imagine how fast you could get into ketosis and maintain it if you tried fasting for about 48 hours! Fasting is actually an important part of many cultures, and it is considered to have cleansing features because it helps release harmful toxins from your body.  

Eat Coconut Oil

Coconut oil is a must if you’re starting off a ketogenic diet because it has a large amount of MCTs (medium-chain triglycerides). They are healthy fats that once ingested, your liver will easily turn into ketones, or your metabolism will momentarily use them as a fuel source. Coconut oil will also help you gradually reduce your carb intake, rather than implementing such an aggressive change onto your metabolism when you just start your diet.

These are the healthiest ways to get into ketosis (and the fastest!), and they will help you go through the change of your body’s main fuel source more easily. Keep in mind that getting into ketosis may not be the hardest task in your diet, but staying in it is! But once you plan out your meals and include an exercise regime, you will be able to maintain ketosis easily!

Tuesday, October 9, 2018

How Sleep Can Fight Sugar Cravings

The journey to building a healthy lifestyle can feel like navigating a battleground. Every positive health choice is another step towards a win. However, food cravings, especially sugar cravings, could be a chink in your armor. Sleep deprivation can overpower your determination makes it so you’re fighting against your body’s natural reactions to sleep loss.
Many people consider sleep a luxury. It’s actually a necessary biological function that not only gives your body a chance to recharge and heal but also maintains the hormonal balance that regulates your appetite.
On average, adults need seven to nine hours of sleep for the body to be completely rested. Anytime you get less, you are in danger of sleep deprivation, which causes the body to change how it normally functions.
When you’re tired, your body releases more hunger hormone and less satiety hormone. This change in hormone balance puts you at higher risk of overeating. But, that’s not the only change that takes place when you don’t get enough rest. Lack of sleep activates the endocannabinoid (eCB) system. Activation of this system causes the reward center of the brain to take a bigger “hit” when you eat high-fat, sugary foods. It also makes sugar cravings more frequent and harder to resist when you’re tired.
A study published in SLEEP explored the eCB system’s relationship to sleep. Researchers found that when participants slept for 4.5 hours they were more likely to choose foods with 50 percent more calories and two times more fat than when they’d gotten 8.5 hours of sleep. The cravings were experienced in the afternoon and evening when many people find themselves really feeling the effects of sleep loss.
With the changes in hormone levels and alterations to food choices that come with sleep loss, it’s easy to see how lack of sleep leads to unhealthy food choices and weight gain.
However, a few nights of solid sleep can get you back on track. There are many personal habits and behaviors that can come back to influence your ability to sleep.
  • Nighttime Comfort: The conditions in your bedroom should be cool, dark, and quiet to eliminate the distractions and discomfort. Other small changes can also make a difference to your comfort like bedding made of natural fibers, a weighted blanket, or mouthguard to prevent snoring. As you eliminate each distraction or discomfort, you give yourself a better chance of getting the rest you need.
  • Follow a Consistent Sleep Schedule: A consistent sleep-wake schedule helps your body correctly time the start of your sleep cycle. Try to keep the same sleep schedule on the weekends so your body isn’t fighting sleep debt come Monday morning.
  • Eat Smart and Healthy: A well-balanced diet can aid in the production of sleep hormones. For example, dairy products, leafy greens, almonds, and cherries all have nutrients that aid in the production of melatonin, a hormone that signals the start of the sleep cycle.

By making sleep a priority, you won’t be fighting your body’s natural reaction to sleep loss. While healthy sleep habits won’t get rid of all your sugar cravings, they put your willpower and determination back in the driver’s seat.

Author bio:  Stacey L. Nash is a Seattle area writer for whose insomnia led her to research all aspects of sleep. With a degree in communications from the University of Puget Sound, she helps put sleep into the forefront of the health and wellness conversation. When not researching and writing about sleep, she spends time with her husband and four children on their heavily-wooded, twelve-acre piece of heaven.

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