Luckily, there鈥檚 a lot you can do to help your immune system. Actually, many are the things we鈥檝e been told by our parents for years:

• Get enough sleep
• Eat well
• Go outside to play
• Take a deep breath

Let鈥檚 take a closer look at what experts say about pneumonia, lung health, mucus, immunity, and how you can help your body heal faster, naturally.

Note: Natural remedies cannot cure or treat pneumonia; seek advice from a qualified medical professional.

Let’s take a closer look at pneumonia and how it affects your body.

What is Pneumonia?

Pneumonia is an infection in one or both of your lungs caused by bacteria or viruses. The infection causes inflammation in your lungs. As the tissue swells, fluid and pus build up in the air sacs in one or both of your lungs.

Adults older than age 65, children under the age of 2, and people with heart or lung conditions, weakened immune systems, or underlying health conditions are at higher risk of pneumonia becoming a life-threatening condition.

Symptoms of Pneumonia

Cough, chills, fever, and difficulty breathing are common symptoms of pneumonia. Symptoms may also include chest pain, confusion, fatigue, nausea, vomiting, or diarrhea. It is important to see a doctor if you have difficulty breathing, chest pain, or a persistent fever or cough.

How Do You Build Immunity to Pneumonia?

Although the expression, 鈥渂uild immunity鈥� is popular, it is not a scientifically accurate term. However, it is possible to support your immune system, helping it be the best it can be.

Your body is usually pretty good at preventing the bacteria and viruses in the air you breathe from infecting your lungs, but sometimes they overpower your immune system.

Good hygiene, such as regular hand washing or alcohol-based hand sanitizer, as well as wearing facial masks in public settings are suggested by community health organizations as ways to help protect your body from infections.

For instances when your body does encounter a potentially troublesome bacteria or virus, you鈥檒l want a strong immune system ready. Your lungs have a unique pool of (a type of white blood cell) that can quickly recruit other immune cells upon infection. Supporting drainage of the lungs can also speed the recovery of pneumonia.

A holistic lifestyle that includes enough rest, movement, good nourishment, and stress management can help keep your immune system strong.

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6 Natural Solutions that May Help Soothe Symptoms of Pneumonia

• Choose Healthy Foods 鈥� good nutrition helps your body recover.
• Drink Lots of Fluids 鈥� staying hydrated can help loosen secretions and bring up phlegm.
• Avoid Alcohol 鈥� difficult on the body it could weaken your immune system.
• Rest 鈥� defeating invading bacteria or viruses is tiring work, so rest up.
• Humidity 鈥� steamy baths, showers, or humidifiers help your airways and can ease breathing.
• Natural Medicines 鈥� potentially helpful supplements include NAC, vitamin D, echinacea, probiotics, and zinc.

What Helps You Recover From Pneumonia Faster, Naturally?

Research shows there are natural medicines that support the body鈥檚 ability to enhance the immune response and clear fluid in the lungs, two actions that may help with recovery from respiratory tract infections, such as pneumonia.

1. Echinacea

A well-known natural medicine with immune-supporting effects, studies show Echinacea purpurea enhances the immune system response during respiratory infections: a Canadian , after a week of taking Echinacea supplements, the number of neutrophils circulating increased, as well as other immune cells involved in fighting infections.

It鈥檚 proposed that echinacea may play a role in speeding up recovery from respiratory tract illnesses, and in reducing the risk of recurrent infections and complications, including . But, there鈥檚 insufficient data to date on whether it has beneficial effects on the immune system during pneumonia.

2. Vitamin C

Despite many on the potential of vitamin C in the prevention or treatment of pneumonia, it is uncertain as to whether it has an effect. However, vitamin C is an essential nutrient known to play a role in aspects of the immune response.

3. Zinc

A mineral known to play a central role in the immune system, zinc deficiency increases susceptibility to infectious diseases. A review of , including over 2000 patients with severe pneumonia reported zinc given as an adjunct to the treatment of severe pneumonia is effective in reducing rates of mortality.

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How Do You Get Rid of Mucus in Your Lungs Naturally?

Traditional at-home solutions to help alleviate mucus in your respiratory tract include the use of humidifiers, hot baths, or steamy showers, elevating your head, and drinking lots of clear liquids. As for natural medicines, here鈥檚 what science says about NAC and probiotics:

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NAC

N-acetylcysteine (NAC) supports the immune response in the lungs in multiple ways that help reduce symptoms of pneumonia and other inflammatory respiratory tract. As such NAC is widely used as a mucolytic remedy and antioxidant in clinical practice. show NAC helps reduce both the clearance, and amount of mucus that is produced.

Probiotics

The immunomodulatory effects of probiotics are well established, with studies suggesting probiotics can help reduce inflammation in the lungs due to disease. Interestingly, the study also found evidence that probiotics can reduce mucus secretion in the lungs. More research is needed, but future research will enhance our understanding of the important role the human microbiome plays in immunity, pneumonia, and other respiratory infections.

Can You Naturally Reduce Recurrence of Pneumonia?

Are you susceptible to repeat episodes of pneumonia? A holistic lifestyle allows you to support your body, enhancing the ability of your immune system to do it鈥檚 best to defend against viruses and bacteria in the air you breathe from infecting your lungs.

Vitamin D

One consideration is your vitamin D status, particularly for children and those living in northern latitudes where sunlight exposure is limited during winter months. Thirteen found vitamin D supplementation reduced the incidence of repeat episodes of pneumonia 鈥� it was most effective in children. High dose vitamin D intervention appears to enhance immune efficacy, but to support that vitamin D supplementation has therapeutic effects on pneumonia, more studies are needed.

Learn more about the immune system and how a holistic approach can support wellness at 黑料社.

黑料社 offers the Natural Nutrition Program with evidence-based holistic approaches to health, including the illnesses of greatest current concern. Pneumonia is one of the most commonly searched illnesses by Canadians and Americans due to rising rates of respiratory track illnesses. Learn more about pneumonia, the immune system and science-backed strategies to improve wellness at 黑料社. Find a branch today!听

References:

Pneumonia. .

Echinacea reduces the risk of recurrent respiratory tract infections and complications: a meta-analysis of randomized controlled trials. .

Echinacea purpurea: A proprietary extract of echinacea purpurea is shown to be safe and effective in the prevention of the common cold. .

A proprietary extract from the echinacea plant (Echinacea purpurea) enhances systemic immune response during a common cold. .

Vitamin D deficiency and severity of pneumonia in Indonesian children. .

Efficacy of high-dose vitamin D supplementation as an adjuvant treatment on pneumonia: systematic review and a meta-analysis of randomized controlled studies. .

Effect of N-acetylcysteine on mucosal immunity of respiratory tract. .

Vitamin C supplementation for prevention and treatment of pneumonia. .

Efficacy of zinc given as an adjunct to the treatment of severe pneumonia: A meta-analysis of randomized, double-blind and placebo-controlled trials. .

The post Understanding Pneumonia: Natural Ways to Strengthen Immunity and Support Recovery appeared first on 黑料社 National Page.

You can take a proactive approach to health by eating foods that support the expression of helpful genes. A whole foods diet can act as a powerful influencer on how your genes are expressed, ultimately impacting your health.

Let鈥檚 explore the fascinating world of epigenetic and how you can use a whole foods diet as a proactive epigenetic approach to health.

What is Epigenetics?

Epigenetics is the study of how environmental factors and behaviors can influence gene expression without altering the underlying DNA sequence. These changes, though reversible, can affect how your body interprets and utilizes genetic information.

听Think of DNA as a recipe book. The recipe book (DNA) contains many different pages, each with the instructions on how to make a different meal (genes). Small molecules inside a cell can influence which of the meals gets created (genes get expressed). These small molecules can be a variety of things, including minerals, vitamins and fats. They can both activate and deactivate genes, sometimes described as turning on, or off, genes.

What is a Whole Food Diet?

A whole food diet is an eating pattern that focuses on minimally processed foods. Fruits, vegetables, beans, nuts, seeds, and whole grains are staples in a whole food diet. A whole foods diet is associated with a better intake of essential micronutrients zinc, calcium, magnesium, vitamins A, C, D, E, B12, and niacin, than a diet containing ultra-processed foods.

Tags and Gene Expression

There are about 200 types of cells in your body, all of which contain the same recipe book. However, the presence of chemical tags on a cell鈥檚 DNA impacts what genes the cell will express, or not express. That鈥檚 how your DNA can create so many different types cells.

听A tag could be a methyl or acetyl group – they don鈥檛 change the DNA sequence, but can cause the DNA to fold or unfold, blocking access to a gene, turning it on or off.

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How Diet Can Alter Tags and Thus, Gene Expression

What is important about tags on a cell鈥檚 DNA is that they can be influenced by diet, causing certain genes to be expressed more or less. The results can be positive and negative.

听Tags on a cell鈥檚 DNA can be thought of as being sticky – they are not permanently attached. As such, there鈥檚 the ability to alter your lifestyle to proactively improve your health. A mounting body of evidence suggests a healthy lifestyle that includes a whole foods diet can beneficially alter these tags.

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Can Whole Foods Impact Gene Expression?

Yes. Nutrients in the foods you eat can influence gene expression to promote health. Equally, diets that lack nutrients have been linked to alterations in gene expression that result in health issues. Let鈥檚 look at a few examples of this diet-gene connection. But, first a little background science to help.

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Gene Expression: A Background of the Science

Genes in DNA are expressed when they are transcribed into RNA. RNA is then translated by a structure in the cell called a ribosome into a protein. These proteins help determine a cell鈥檚 characteristics and behaviour.

Diet-Gene Connection: Whole Food Diet and Aging

Higher fish intake, as well as a high quality diet (high vegetable, fruit, whole grains and nut intake), is associated with longevity (lower age acceleration), according to . More evidence that a whole food diet is good for longevity, and it appears to be thanks to how these foods influence gene expression.

How whole foods influence gene expression includes methylation. Certain nutrients influence whether methyl groups attach to parts of a DNA strand, causing it to bend or twist. The expression of a gene is only possible if the machinery involved in copying it can access that part of the DNA strand. Sometimes methylation turns on, or off, a gene.

Scientists researching aging have found increasing methylation can improve health. Healthy nutrition patterns, such as a whole food diet, are associate with beneficial methylation in a growing number of .

Diet- Gene Connection: Heavy Metals, Ultra-Processed Foods and Autism

Diet can have a negative influence on gene expression. A diet that lacks nutrients, or contains heavy metals will negatively influence gene expression.

听 have a toxic effect on the human body. Heavy metals can occur in foods in higher concentrations as a result of use of different fertilizers and pesticides. Heavy metals are removed from the body by metallothionen metal carrier proteins – these proteins require zinc. A diet that lacks zinc causes a malfunction in this gene, leading to an increase in heavy metal levels in the blood.

听Ultra-processed foods are low in zinc. Prenatal zinc deficiency from a poor diet (excessive consumption of ultra-processed foods) can negatively influence gene expression in a way that increases the risk of heavy metal in fetal brain development, thought to play a role in the development of autism, suggests scientific .

听A whole foods diet is rich in a variety of vitamins and minerals, including zinc. Organic foods are lower in heavy metals, such as .

Learn More About Epigenetics

There is much more to discover in the fascinating world of epigenetic. Come discover how human cells express genes and how certain lifestyle factors (environment, stress, diet, exercise) can influence this process.

Be on the forefront of nutritional research. Learn which lifestyle factors you can adopt to ensure your best DNA recipes are used, every day.

Take a proactive approach to health – start our Natural Nutrition Program, today!

Course Highlight: Biochemistry and Epigenetics

Part of the 黑料社 Natural Nutrition Program, the Biochemistry and Epigenetic course helps you gain a better understanding of the chemical processes that underlie biological functions, starting with atomic structure, chemical symbols and the periodic table. Finally, the cause culminates with genetics and epigenetics. Come explore the chemistry of living things while gaining confidence in biochemistry and genetic topics that influence common health issues. You鈥檒l learn about:

• Metabolism of carbohydrates, lipids and proteins
• Biochemical processes of the human body
• Free radicals and antioxidants
• Mitochondrial dysfunction
• Cellular replication
• Epigenetics

Enroll today at the 黑料社 and discover more about epigenetics, a whole food diet and holistic health.

Find the branch that best suits your needs! 黑料社 has flexible schedules, learning formats, and payment plans to help you on your holistic health journey, whether you are looking to improve your health or you’re looking to train in an exciting new career.

References:

Epigenetic effects of healthy foods and lifestyle habits from the Southern European Atlantic Diet Pattern: a narrative review. .

Nutritional epigenetics education improves diet and attitude of parents of children with autism or attention deficit/hyperactivity disorder. .

Examining nutrition strategies to influence DNA methylation and epigenetic clocks: a systematic review of clinical trials. .

Epigenetics, Health and Disease. .

Heavy metals in foods and beverages: global situation, health risks and reduction methods. .

Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analysis. .

The post The Diet-Gene Connection: A Whole Foods Diet as a Proactive Epigenetic Approach to Health appeared first on 黑料社 National Page.

Fuel Your Focus: What is Brain Food?

Compared to the rest of your body, your brain consumes an immense amount of energy. For your brain to thrive, it requires a steady supply of nutrients. You鈥檒l find these nutrients in what some call, brain food.

Brain-Boosting Nutrition: What are the Best Foods for Your Brain?

To optimize your focus, learning and memory reach you鈥檒l want to seek out these brain-boosting nutrients:

Macronutrients

• Proteins: Building blocks for neurotransmitters,听essential for communication between brain cells. Sources include beans, nuts, chicken, eggs, and fish.
• Healthy fats:听Support brain cell structure and function.听 shows in countries where people eat more fish there are lower rates of depression.

Micronutrients

• B vitamins (B1,听B2,听B6,听B12,听folate):听Essential for energy production and neurotransmitter synthesis. Sources include leafy greens,听legumes,听and nuts.
• Vitamin E: A powerful antioxidant protecting brain cells. Sources include wheat germ, almonds, and sunflower seeds.
• Vitamin D: Supports cognitive function and mood. Sources include fatty fish and egg yolks.
• Iron: Crucial for oxygen transport to brain cells. Sources include leafy green vegetables, beans, and red meat.
• Zinc: Involved in learning and memory. Sources include oysters, fish, and eggs.
• Magnesium: Supports nerve function and relaxation. Sources include leafy green vegetables, whole grains, nuts, and seeds.
• Choline: Vital for brain cell structure and neurotransmitter production. Sources include eggs, liver, and some nuts and beans.

Water

• Water: Your brain is 73% water. Dehydration can significantly impair cognitive function, including loss of concentration and focus, according to . Fatigue and headache are common signs of dehydration.

Antioxidants

• Blueberries: A found when volunteers ate a handful of blueberries the benefits included a sharper mind and better memory.
• Curcumin: Preliminary suggest this antioxidant improves working memory. Sources include turmeric.

Remember,听a balanced diet rich in whole foods is the best way to ensure your brain receives the nutrients it needs.

5 Brain-Boosting Snacks for Sharper Focus

When you need a quick and healthy snack to boost your focus and concentration, try these brain-boosting snacks:

• Trail mix:听A combination of nuts,听seeds,听and dried fruit that is satisfying and packed with brain-boosting nutrients.
• Yogurt with berries and nutty granola: With protein, antioxidants听and other brain-boosting nutrients this snack is a winning combination.
• Sliced apples with almond butter: A classic combination offering brain-boosting nutrients including minerals and macronutrients.
• Dark chocolate & Blueberries: Choose dark chocolate with at least 70% cacao for a mouthful of brain-boosting nutrients. show it helps maintain performance and concentration in continuous and demanding cognitive tasks.
• A glass of water: The simplest way to fuel your focus for a sharper mind is to hydrate. Find water boring? Toss a few pieces of frozen fruit in your glass for a nutritious splash of flavour.

Beyond Brain Foods: Holistic Tips to Improve Focus and Memory

When you combine听brain-boosting nutrition听with mindfulness practices you create a healthy lifestyle that can dramatically enhance your focus,听memory,听and overall cognitive function. Here are some holistic tips to improve focus and brain health:
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1. Sweat Daily: Regular exercise听increases blood flow to the brain,听and promotes the release of a that nurtures neurons and promotes the growth of new brain cells in the hippocampus. This part of the brain is fundamental to learning and memory. Better yet, exercise in natural outdoor environments for the best brain-boosting effect, says .听

2. Prioritizing Sleep: During sleep,听your brain consolidates memories,听clears waste products,听and prepares for the next day.听Aim for 7-8 hours of good quality sleep each night. Struggling to sleep? These sleep tips can help.听

3. Manage Stress: Chronic stress can wreak havoc on your brain health,听leading to difficulty concentrating and impaired memory. show chronic stress makes you slower and less accurate at completing tasks. Deep breathing is just one of many ways you can naturally balance cortisol (stress).听

4. Be Mindful: Mindfulness听practices,听such as meditation,听can significantly improve focus and attention, according to .听By training your mind to be present in the moment,听you can reduce distractions and enhance your cognitive performance.听Here鈥檚 how to start a mindful morning routine.

5. Be Thankful: Practicing is positively linked with better brain function and the ability to process emotions. Not sure where to start? Check out our gratitude guide.

How to Boost Brain Power Naturally

Nourishing your brain is the key to unlocking your full cognitive potential.听By incorporating these brain-boosting foods into your day you can significantly enhance your focus, memory, and overall mental clarity. Remember, it’s not just about what you eat, but how you live. Prioritize sleep, exercise, stress management, and mindfulness can help you create a holistic lifestyle in which your brain can thrive. To get there, take small, consistent steps. A healthier, holistic lifestyle can lead to remarkable improvements in your mental performance.

Start Today!

Your brain is an incredible organ that deserves the best care possible.听Invest in your brain health today and reap the rewards for years to come.

At the 黑料社,听we offer the most comprehensive, science-based curriculum听in Canada.听Our programs offer a comprehensive approach to understanding the connection between nutrition and overall health.

Enroll today at one of our branches to gain the knowledge and tools to optimize your brain health and achieve a sharper mind.

References:

Brain foods: the effects of nutrients on brain function. .

DHA/EPA (omega-3) and LA/GLA (omega-6) as bioactive molecules in neurodegenerative diseases. .

Exercising is good for the brain but exercising outside is potentially better. .

Association between gratitude, the brain and cognitive function in older adults: results from the NEIGE study. .

Wild blueberry (poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial. .

The effect of curcumin differs on individual cognitive domains across different patient populations: a systematic review and meta-analysis. .

The effects of dark chocolate on cognitive performance during cognitively demanding tasks: a randomized, single-blinded, crossover, dose-comparison study. .

The effects of drinking water on attention. .

The neuroprotective effects of exercise: maintaining a healthy brain throughout aging. .

Impact of chronic stress on attention control: evidence from behavioral and event-related potential analyses. Neurosci Bull 2020 Nov; 36(11): 1395-1410.

Brief mindfulness meditation improves attention in novices: evidence from ERPs and moderation by neuroticism. .

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Is it possible to lower cholesterol naturally, quickly? Research studies have shown you can with the use of exercise and healthy food choices, such as eating more plants, fiber, phytosterols, and fish oil. However, the impact of adopting a natural, healthy lifestyle is far greater than you may realize. Switching to a healthier lifestyle can help you lower cholesterol naturally, while improving inflammation, lowering body weight, increasing energy, decreasing bloating, and lowering the risk of many diseases. Are you ready to try a holistic approach to lower your cholesterol?

What is cholesterol?

Cholesterol is a soft, waxy, natural component of everyone鈥檚 blood that has many functions in the body. When the so-called 鈥渂ad鈥� cholesterol (low-density lipoprotein) causes plaques to build up in blood arteries it increases your risk of a blockage, which can cause heart attacks or strokes. Other factors play a role in heart disease risk, including triglycerides and inflammation.

How to Lower High Cholesterol if it Runs in Your Family

Called familial hypercholesterolemia, having a history of high cholesterol in your family can put you at an increased risk for heart attack or stroke. Experts in the field at suggest, 鈥溾�he first line of treatment for high cholesterol is lifestyle modification.鈥� Eating healthy foods, exercise and controlling weight are key factors.

5 Ways to Lower Cholesterol Naturally

• Lower bad fat by eating good fat
• Pour yourself a cup of tea
• Eat protein-rich plants
• Eat more fiber, beta-glucan
• Feed Your Probiotics

Lower Your Bad Fat by Eating Good Fat

Odd as it may sound, eating fat can help you lower cholesterol naturally. Monounsaturated fats, those found in plants, nuts, and seeds, are helpful at lowering cholesterol. Go ahead, go nuts! suggest switching out the carbohydrate-rich snack for a handful of cashews as a simple dietary strategy to lower cholesterol naturally. Similar were seen with the consumption of almonds.

It鈥檚 important, before we move on, to note another two fats known to help lower triglycerides naturally 鈥� another fat playing a pivotal role in heart health. The omega-3 fatty acids, EPA and DHA have anti-inflammatory effects in the body. Fats in the body act as eicosanoids, messages which can trigger pro- or anti-inflammatory reactions in the body. EPA and DHA trigger anti-inflammatory reactions and have been found in clinical studies to beneficially alter total atherogenic lipoproteins (bad fats that are linked to increased risk of heart disease). In 2019, the American Heart Association recommended in the scientific journal, , that consuming about 4 grams per day of EPA+DHA is an effective and safe option for reducing triglycerides. 鈥檚 current recommendations are 1,000mg – 5,000mg of EPA + DHA to help reduce triglycerides.

Drink Green Tea

Cradling a cup of tea has long been associated with taking a moment to slow down and relax. Reducing stress is important in today鈥檚 busy lifestyles, as . Tea contains L-theanine, an amino acid known to support feelings of relaxation. But, there鈥檚 more goodness in your mug of tea! Scientists have noticed a protective effect against high blood fats, including high cholesterol, in populations who consume green tea regularly. In a review of clinical studies, published in the , researchers concluded evidence shows green tea can effectively lower cholesterol naturally in both average and overweight individuals. The EGCG, a naturally occurring catechin found in highest concentrations in green tea, appears to play a major role in these health benefits. According to the , scientists recommend consuming between 107 and 856mg of EGCG per day to lower cholesterol naturally.

Eat Protein-Rich Plants

Eating more plants is one way to lower cholesterol naturally. A review of 40 studies, noted vegans have lower body weight, better cholesterol levels, and blood pressure. Grazing on plants is a surprisingly abundant protein-rich way to eat – just consider how strong and fast deer are! There鈥檚 no need to hang out in a pasture, simply try legumes. The Mediterranean diet is popular typically linked to olive oil, fish, and vegetables; however, protein-rich plants may be a major factor in its heart-healthy benefits. Per capita, people around the Mediterranean consume 8 鈥� 23g of legumes per week, while northern Europeans consume only 5g, according to .

A of 26 randomized, controlled studies looking at the effects of eating at least 1 serving (130g) of legumes per day concluded that eating legumes is a significant way to lower cholesterol naturally. Legumes are nutritionally rich in protein. Try adding legumes onto your next plate or kitchen creation from chili to salads. There are so many legumes to choose from: beans (pinto, red, white, or soybeans), alfalfa, clover, lupins, green beans, peas, peanuts, dry beans, broad beans, peas, chickpeas, and lentils.

Eat More Fiber (Beta-Glucan)

Most adults BARLEY eat enough fiber. When researchers in the reviewed 11 randomized clinical trials looking at the effects of barley, they found it lowered total and low-density lipoprotein (LDL) cholesterol. Eating more barley appears to be a good way to lower cholesterol naturally, thanks to beta-glucan, the fiber it contains. Oats and barley contain the highest concentration of beta-glucan, with other sources including sorghum, maize, wheat, durum wheat, and seaweed, as well as maitake, shiitake, and reishi mushrooms. Of note, processing of foods can alter beta-glucan, with oat granola, oat porridge being higher in beta-glucan, but an oat flour-based product, such as an oatcake.

Why is beta-glucan helpful at lowering cholesterol? Beta-glucan comes in , soluble fiber and insoluble. Soluble fiber dissolves partially to create a gel-like consistency that is great at trapping cholesterol in the gut (reducing how much can be absorbed into the bloodstream). Insoluble fibre is fermented by bacteria in the gut into short-chain fatty acids which note leads to changes in the probiotics in the lower intestine, enhancing the cholesterol-lowering effect.

Feed Your Probiotics

Dietary fiber is well known to play a role in heart health. Yet, certain fibers, called prebiotics, may have an even greater role. Prebiotics are fibers that probiotics in the gut can use as fuel. You want to feed your probiotics as recent suggests that probiotics serve an important role in the prevention and treatment of cardiovascular disease. Probiotics appear to lower cholesterol levels by increasing bile salt synthesis and bile salt deconjugation. If that doesn鈥檛 convince you to eat more fiber to fuel your probiotics, this may: probiotics have anti-oxidant, anti-platelet, and anti-inflammatory properties which are helpful in supporting heart health. Where can you find prebiotics? Common prebiotics includes fructoogliossaccharides, inulin, and oligofructose. You probably eat some of these already as they are found in some commonly consumed plants: garlic, onions, leeks, asparagus, bananas, barley, tomato, rye, soybean, peas, and beans.

A holistic healthy lifestyle includes reaching for healthy foods, such as the many plants noted above. It also includes taking time to slow down, sip a cup of tea, and check in with yourself 鈥� your spirit needs nurturing too. Most importantly, a healthy lifestyle includes movement. Physical activity should bring you joy – there鈥檚 no one-size-fits-all gym class. Find ways to move your body that bring you joy. Adults should aim for 150 minutes of moderate to vigorous physical activity per week, which is about 25 minutes per day, according to . Take a hike in the woods, reduce desk back pain with some stretching lead by a yoga video, or turn up the music in the kitchen and dance to your favourite tunes.

References

Effectiveness of altering serum cholesterol levels without drugs. .

Cardiometabolic risk factors in vegans; a meta-analysis of observational studies. .

Substitution of red meat with legumes in the therapeutic lifestyle change diet based on dietary advice improves cardiometabolic risk factors in overweight type 2 diabetes patients: a cross-over randomized clinical trial.

The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. .

Probiotics, prebiotics and synbiotics 鈥� a promising strategy in prevention and treatment of cardiovascular disease? .

Probiotics: A critical review of their potential role as antihypertenstives, immune modulators, hypocholesterolemics, and perimenopausal treatments.听.

Effects of prebiotic dietary fibers and probiotics on human health: With special focus on recent advancement in their encapsulated formulations. .

Prebiotics: definition, types, sources, mechanisms and clinical applications. .

Beta-glucan from barley and its lipid-lowering capacity: a meta-analysis of randomized, controlled trials. .

Beta Glucan:听 Health benefits in obesity and metabolic syndrome. .

Beta glucans and cholesterol (review). .

Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. .

Omega-3 fatty acids for the management of hypertriglyceridemia: a science advisory from the American Heart Association. .

Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial. .

Dietary fiber, atherosclerosis, and cardiovascular disease. .

Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. .

Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. .

Systematic review of green tea epigallocatechin gallate in reducing low-density lipoprotein cholesterol levels of humans. .

Contributed by Allison Tannis

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1. Breathe Deeply

Slow, deep breaths can influence your heart rate and blood flow in beneficial ways, says . The simple advice to 鈥渢ake a deep breath鈥� has been shown in studies to reduce anxiety, lower blood pressure, and improve blood sugar which are all important factors in heart disease.

2. Be Physically Active

Move more to help your heart, says . Physical activity is even called a non-pharmaceutical option of treatment, by . Controlling blood pressure can help decrease the incidence of stroke and heart failure. The Canadian recommends you be physically active for at least 150 minutes of moderate to vigorous aerobic physical activity per week, in bouts of a minimum of 10 minutes. That sounds like a lot of exercise, but it鈥檚 not 鈥� you could do it easily with just 30 minutes a day, 5 days a week of activity.

9 Ways to Reach the Recommended Physical Activity

Adults should get 150 minutes per week of moderate to vigorous physical activity. Here are some ideas to spark your excitement to move more and sit less:

• Brisk walk
• Hike with a friend
• Muscle-strengthening activities (weights)
• Dance
• Try Geocaching
• Play active video games
• Swimming
• Sports (kayaking, cycling, basketball)
• Jogging

3. Sleep

Most of us don鈥檛 get enough sleep. Make sleep a priority 鈥� research has linked sleep with heart-health. A lower chance of heart trouble was found in those who got enough sleep in a of over 10,000 adults. The lowest risk of heart disease was among those adults who slept about 8 hours per night. Do you stay up late? A post-midnight bedtime is linked with a 25% higher risk of heart disease, by .

4. Maintain a Healthy Blood Pressure

Salt is hiding in so many processed, convenience foods. Higher salt intakes can increase blood pressure. Eat more whole foods and increase physical activity to support healthy blood pressure. If you are currently taking blood pressure medications, it is important to work closely with your professional health care provider who can monitor your health and help with any required changes to medication as you adjust your lifestyle habits.

High-Sodium Foods & What to Eat Instead

• Premade Soup (try homemade soup)
• Bacon, cold cuts, ham, sausages (try beans, tofu)
• Frozen breaded meats & fish (try unbreaded options)
• Salted nuts and pretzels (try unsalted options)
• Salad dressing (try homemade dressings)
• Vegetable juice (try water and whole vegetables)
• Condiments (try homemade versions, or use less)
• Broths (try reduced-sodium broths)
• Canned vegetables (try frozen vegetables)

5. Eat Balanced

Current suggest a heart-healthy eating plan is one that increases the consumption of vegetables, fruits, legumes, nuts, whole grains, and fish; replaces saturated fats with unsaturated fats; reduces consumption of sodium, cholesterol, refined carbohydrates, and sugar-sweetened beverages; and avoids trans-fats. Heart-healthy diets backed by science include the DASH, Mediterranean, and healthy vegetarian diets; however, the most important factor in your health 鈥� is you! Creating a healthy eating plan that works for your individual needs, likes, and health goals is important to your success. Working with a Registered Holistic Nutritionist, trained in nutrition can help you create an eating and healthy lifestyle plan that will work for you.

6. Manage Stress

A found work-stress increases your risk of heart disease. Investigating the health of over 100,000 individuals, scientists found higher rates of death from heart disease among men with job strain than those without. As for women, more are dying from heart disease than ever before, with suggesting a concerning increase in heart attacks among younger women, aged 35-54.

Tips to Better Manage Work Stress

• Include short breaks for relaxation and recovery
• Schedule time for enough sleep
• Bust stress with exercise
• Incorporate calming practices in your day (meditation, yoga)
• Socially connect for support and to disconnect from work
• Establish boundaries
• Learn to relax (take time to focus on breathing each day)
• Get support (boss, co-workers, counselor)
• Focus on problem-solving
• Set realistic goals
• Try time blocking

7. Get Up and Move

Do you sit a lot? Sedentary behaviour, such as working at a desk for long hours, is among the leading risk factors for heart disease that you can do something about! Each hour of the day, get up and move: walk to the farther bathroom to get a few more steps in, or stand at your desk and do a few stretches. Every little bit of movement helps.

References:

Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study. .

Effect of leisure-time physical activity in controlling hypertension: a systematic review and meta-analysis protocol. .

A review of exercise as medicine in cardiovascular disease: pathology and mechanism. .

Short sleep is associated with higher prevalence and increased predicted risk of cardiovascular diseases in an Iranian population: Fasa PERSIAN Cohort Study. .

Take a deep, resisted, breath.

The evolution of the heart-healthy diet for vascular health: a walk-through time. .

The physiological effects of slow breathing in the healthy human. .

Twenty year trends and sex differences in young adults hospitalized with acute myocardial infarction: the ARIC Community Surveillance Study. .

Work stress and risk of death in men and women with and without cardiometabolic disease: a multicohort study. .

Contributed by Allison Tannis

The post 7 Most Heart-Healthy Lifestyle Habits You Should Try, Backed by Science appeared first on 黑料社 National Page.

Is Magnesium Good for You?

Yes, this mineral is actually a secret weapon against many things that ail you, including some of the most common complaints, such as headaches and fatigue.

6 Things You Need to Know about Magnesium

One of the most important minerals in your body, magnesium has significant impact on your health and well-being.

1. ENERGY: You need magnesium to make energy. Fatigue and weakness are signs of deficiency.
2. SORENESS: Muscles need magnesium to relax. Muscle fatigue, soreness, and headaches can be signs of not enough magnesium.
3. BONE HEALTH: Magnesium is a key teammate in ensuring your body can maintain good bone density and integrity.
4. WELLNESS: Every cell in your body needs magnesium in order for the largest superfamily of human enzymes to work correctly (a function called kinases).
5. DISEASE: Without enough magnesium, your body鈥檚 enzymes cannot work properly – this is linked to 400 human diseases.
6. LONGEVITY: Magnesium plays an important therapeutic role, according to researchers, in conditions including migraines, osteoporosis, diabetes, asthma, preeclampsia, and cardiovascular disease.

How to Tell if You are Magnesium Deficient?

Symptoms of magnesium deficiency can include:

• Loss of appetite
• Fatigue
• Weakness
• Muscle spasms
• Headaches

Magnesium: Is Your Health at Risk?

Over the last 30 years, mounting shows chronic magnesium deficiency is linked to or exacerbates a number of health issues.

• Cardiovascular disease/Hypertension/Stroke
• Type II Diabetes
• Metabolic Syndrome
• Osteoporosis
• Muscle Fatigue/Fibromyalgia
• Depression
• Migraines
• Asthma

Of interest, suggests magnesium may help promote longevity of the eye, including potentially reducing cataract formation.

Are You at Risk of Low Magnesium Levels?

The following factors put you at greater risk of having low magnesium levels:

• Elderly
• Low magnesium diet
• Eating refined salt
• Pregnant, lactating
• Regular and strenuous exercise
• Alcohol
• Intestinal conditions with malabsorption
• Certain medications

When Should You Take a Magnesium Supplement?

Determining your magnesium levels is challenging. have identified a potential problem: measuring magnesium from blood tests does not accurately reflect the body鈥檚 magnesium stores. Hence, taking a holistic look at your lifestyle is important. The list of lifestyle factors above helps determine if a person is at risk of low magnesium levels. Eating more magnesium-rich foods or, in some cases, taking a supplement, may help increase magnesium levels.

What鈥檚 the Healthiest Magnesium Containing Food?

Lots of healthy plants contain magnesium. Some of the richest in magnesium include:

• Pumpkin seeds
• Chia seeds
• Almonds
• Spinach
• Cashews
• Peanuts
• Black beans

Why Holistic Nutrition Works

There鈥檚 value in taking a broader look at a person鈥檚 lifestyle. For years, have noted that your thoughts impact your well-being as much as what you eat, and the importance of movement in our health is increasingly gaining importance. Your health is determined by more than one aspect of your day. That鈥檚 why holistic nutrition works 鈥� it looks at health as the whole body (mind, body and spirit).

References:

Magnesium and human health: perspectives and research directions: .

Chronic magnesium deficiency and human disease; time for reappraisal?

A phenomenological perspective on subjective well-being: from myth to science. .

The importance of magnesium in clinical healthcare. .

Contributed by Allison Tannis

Known for her deliciously geeky words, Allison鈥檚 articles and books are read around the world by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at听. Follow @deliciouslygeeky.

The post Magnesium: Are You Getting Enough to be Healthy? appeared first on 黑料社 National Page.

Could eating fruit actually help prevent bone fractures or even osteoporosis? Science says, yes.听Whether you want to prevent the loss of your bone health or struggle with low bone density, eating fruit might help. Better yet, evidence suggests you add fruit to your bone-healthy holistic lifestyle.

A Holistic Nutritionist Guide to Bone Health

• Whole Food Focused Eating Plan
• Prioritizing Sleep
• Stress Management
• Daily Physical Activity
• Exposure to Sunlight/Vitamin D Intake

How Much Fruit Do I Need to Eat for Bone Health?

Eating one more serving of fruit or vegetable a day can decrease your risk of fractures, reported a of over 1100 studies. If you eat less than one serving of fruits and vegetables, your risk of hip fracture is 39% higher, than if you eat more than 3, shows. But, regular intake of fruits and vegetables is key for healthy bone mineral density, according to the ,

3 Ways Fruit Improves Bone Health

Growing evidence supports that fruits play a role in bone health. Here are 3 ways scientists think fruits help your bones:

1. Antioxidants

Fruits and vegetables contain nutrients with antioxidant properties, which means they can help reduce oxidation in the body. Low antioxidant intake can hinder the important process of bone remodeling.

2. Alkaline

When you include fruits and vegetables in your diet, there鈥檚 a mild alkalization effect 鈥� it allows more calcium to be reabsorbed from the renal tubes, helping to reduce bone loss.

3. Anti-inflammatory

A link exists between fruit and vegetable intake and chronic inflammatory conditions. Eating fruits may support bone health by reducing inflammation 鈥� a state associated with an increased risk of fractures and osteoporosis.

Can Fruit Improve Low Bone Density?

Low bone mineral density increases your risk of fractures but, it鈥檚 going tibia okay! Simple holistic lifestyle and food choices, including fruits, can improve your bone density.

听听

10 Fruits for Bone Health

Many fruits contain bone-healthy nutrients:

• Prunes
• Bananas
• Raspberries
• Strawberries
• Oranges
• Kiwis
• Peaches
• Apples
• Papaya
• Grapefruit

听

听Best Fruit for Bones: Prunes

Prunes might be one of the best fruits to eat for bone health. Prunes contain nutrients that may prevent bones from weakening and perhaps make them stronger. In a clinical , eating prunes for 6 months helped 100 older postmenopausal women prevent bone loss. Impressively, five years later, the women who ate the prunes retained better bone mineral density than the group who didn鈥檛. As for men, they also get bone-benefiting effects from eating prunes, suggests .

听

How Many Prunes Do You Need to Eat to Improve Your Bone Health?

Previous research suggested 10 prunes a day would improve bone density. That鈥檚 a daunting amount of prunes! Luckily, as evidence grows, it appears eating just a handful of prunes can be as effective at improving bone health. Eating 4-5 prunes (50g) seems to do the trick.

5 Bone-Supporting Nutrients Found in Some Fruits

Many nutrients in fruits are known to have bone-supporting benefits:

• Boron has abilities to strengthen bones and stimulate growth.
• Magnesium-rich fruits are linked with greater bone mineral density in men, say researchers.
• Potassium, a mineral, has been linked to better bone mineral density in studies.
• Vitamin C plays a role in collagen formation which is important in bone health.
• Calcium is a well-known contributor to bone health, throughout life.

听

Of note, vitamin D and vitamin K2, as well as protein, fats, and carbohydrates also play a role in healthy bone metabolism. A well-balanced diet supports bone health 鈥� a Holistic Nutritionist can help you create an eating plan that works for you.

听Bon(e) app茅tit!

References:

听

Comparative effects of dried plum and dried apple on bone in postmenopausal women. .

The short-term effect of prunes in improving bone in men. .听

Bone-protective effects of dried plum in postmenopausal women: efficacy and possible mechanisms. .

Pivotal role of boron supplementation on bone health: a narrative review. .

Potassium, magnesium, and fruit and vegetables intakes are associated with greater bone mineral density in elderly men and women. .

Fruit and vegetable intake and bones: a systematic review and meta-analysis. .

Bone mineral density and dietary patterns in older adults: the Framingham Osteoporosis Study.听.

Effect of Fruit and Vegetable Intake on Oxidative Stress and Dyslipidemia Markers in Human and Animal Models In: Rasooli. .

Inflammation as a contributing factor among postmenopausal Saudi women with osteoporosis.听.

The association of potassium intake with bone mineral density and the prevalence of osteoporosis among older Korean adults. .

The impact of diet and physical activity on bone health in adolescents. .

Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review.

The post 10 Fruits for Bone Health appeared first on 黑料社 National Page.

Digestive enzymes are gaining popularity with claims of improving gut irritations and reducing inflammation. But, do you need them?

What are Digestive Enzymes?

Digestive enzymes are proteins your body creates to help break down food for absorption. Saliva in your mouth breaks down starches (carbohydrates) in your food using an enzyme. More digestive enzymes created in the pancreas help break down fats and proteins in the intestinal tract. Once broken down, these macronutrients are small enough to be absorbed through your gut lining.

Do You Need Digestive Enzymes?

The body naturally produces digestive enzymes. Most people do not need to take a digestive enzyme supplement. However, some people have difficulty digesting certain foods as their body doesn鈥檛 release enough digestive enzymes. Not breaking down certain foods can cause uncomfortable symptoms, but most importantly inhibits how well you can absorb nutrients.

听

6 Signs & Symptoms* That You May Need Digestive Enzymes

• Bloating
• Gassiness
• Diarrhea
• Cramping after meals
• Unexplained weight loss
• Unusual stools (smelly, yellow)

听

*Consult with a qualified medical professional about your symptoms, as they could be signs of gut irritation or indicate a more serious condition.

How to Know If You Should Take Digestive Enzymes

Do you struggle to digest dairy? It may be a sign your body isn鈥檛 producing sufficient amounts of the digestive enzyme, lactase. Beans are another food some people struggle to digest and may find a digestive enzyme called helpful.

Those who may need digestive enzymes include those with:

• Pancreatic conditions (chronic pancreatitis)
• Cystic fibrosis
• Gastrointestinal surgeries
• Diabetes
• Some types of cancer

Is Your Age Affecting Your Digestion?

As your body ages, it slows in many ways, including how quickly it creates cells, hormones, or proteins.听 There are also changes in the way the body breaks down and absorbs food. are looking into these impacts on digestive changes that occur with age, particularly as it can lead to malnutrition, impacting skin, frailty, and immunity. If sitting down to a large evening meal leads to digestive discomfort as an adult, listen to your body鈥檚 signals and discuss digestive enzymes with a qualified health practitioner.

Do Digestive Enzymes Help Reduce Inflammation?

The gut is intricately involved in inflammation in the body. Several studies show digestive enzymes, called proteolytic enzymes, reduce inflammation. Unripe papaya is a popular source of proteolytic enzymes.

It is unclear whether a lack of digestive enzymes causes inflammation. Stay tuned for more s to be released, investigating whether the presence of sufficient digestive enzymes helps reduce inflammation.

The best way to reduce inflammation may be a holistic approach, according to researchers. A very small found patients with inflammatory conditions benefitted greatly from a combined treatment of diet, exercise, and digestive enzyme supplements.

How Do Digestive Enzymes Work?

Digestive enzyme supplements support food breakdown by working similarly to your body鈥檚 natural enzymes. The digestive enzyme amylase helps break down carbohydrates in your food. If you lack amylase, diarrhea may occur. The fats in your food are broken down by the digestive enzyme lipase, along with liver bile salts. Without sufficient lipase, the body struggles to absorb enough fat-soluble vitamins, such as vitamins A, D, E, and K. As for protein in your meal, these are broken apart into amino acids by the digestive enzyme, protease.

听3 Digestive Enzymes You Should Know

• Amylase: breaks down carbohydrates
• Lipase: breaks down fats
• Protease: breaks down proteins

When Should You Take Digestive Enzymes?

If your body has indicated it needs more digestive enzymes to be at its best, then they are best taken just before eating.

Are there Natural Digestive Enzymes?

Digestive enzyme supplements available at your favourite health food store are naturally derived from animals, microbes, or plants. That鈥檚 right 鈥� many plants are natural sources of digestive enzymes. You can get digestive enzymes from the food you eat!

6 Foods to Eat for Digestive Enzymes

• Bananas
• Ginger
• Papaya, unripe
• Pineapple
• Kiwi
• Asparagus

Best Foods to Eat for Digestive Enzymes

Eating enzyme-rich foods may help your digestion. Pineapples contain the digestive enzyme which helps break down protein. Kiwi and asparagus also contain proteolytic enzymes. Yet, there鈥檚 a lack of scientific evidence linking digestive enzyme supplementation with improved digestion. As such, build a well-balanced, whole-food diet that contains fresh vegetables and fruit, lentils, beans, whole grains, and other plants to support gut health.

References:

Digestive enzyme supplementation in gastrointestinal diseases. .

Understanding the gastrointestinal tract of the elderly to develop dietary solutions that prevent malnutrition. .

The effect of oral alpha-galactosidase on intestinal gas production and gas-related symptoms. .

Properties and therapeutic application of bromelain: a review. .

The role of enzyme supplementation in digestive disorders. .

Characterisation of kiwifruit and asparagus enzyme extracts and their activities toward meat proteins. .

Bromelain, a group of pineapple proteolytic complex enzymes (Ananas comosus) and their possible therapeutic and clinical effects 鈥� a summary. .

Effect of oral enzyme combination, diet and exercise on chronic low-grade inflammatory conditions 鈥� a report of three cases. .

The post Digestive Enzymes: Gut Health & Inflammation appeared first on 黑料社 National Page.

Celebrating Nutrition Month is more than talking about good-for-you food; it鈥檚 the spark that ignites us to remember the impact nutrition education plays on the health of everyone around us, including those we love. Nutrition education can save lives: experts agree that dietary intervention has proven to be successful in the prevention and management of lifestyle-related diseases, such as type-2 diabetes and cardiovascular disease. Yet, what鈥檚 on our forks isn鈥檛 healthy, and we don鈥檛 know it. It is time to serve up helpful, effective nutrition education 鈥� and, you can be part of the solution.

Why Nutrition Education is Important to Your Health

Sometimes knowing what to eat is confusing. Even the most knowledgeable food guru will admit that claims made on food packaging, advertisements, and on social media can make it very hard to decide what foods are 鈥渉ealthy鈥�. Are avocados healthy? What about smoothies? The answer is both yes, and no. Avocados contain more potassium than a banana and contain filling monounsaturated fats. But, as avocados are calorie-dense, there is the potential for avocados to slip from the healthy list if a person鈥檚 health goal is weight loss. As for smoothies, some smoothies are packed with leafy greens, nutritious healthy fats, and plant-based proteins, which are healthy, while some smoothies are sneaky vessels for sugar (when made with fruit juices, syrups, or flavoured dairy products) which is unhealthy for someone trying to control their blood sugar levels. You see, the problem lies in that everyone鈥檚 body needs different foods, and thus what is healthy to one person, may not be to another. You鈥檙e unique, and so are your nutritional needs.

Do Canadians Eat Healthy?

About 40% of Canadians report watching what they eat, with 28% saying they have been on a diet in the past year, according to an . While one in four Canadians claim they eat a well-balanced diet, of mainly healthy foods with some gaps, it鈥檚 clear we are not. Only 17% of Canadians eat the recommended 5 servings of fruits and vegetables per day. With growing (osteoporosis, cardiovascular disease, hypercholesterolemia, mental health problems) it鈥檚 important that helpful nutrition education reaches more Canadians. Data suggests encouraging less consumption of red meats and meat products, and more vegetables and fruits in nutritional education amongst Canadians. Evidence supports the importance of educating Canadians on these nutritional changes: a , and research studies show . Of note, point towards delivering nutrition education information in small doses over time for better outcomes.

How to Know What to Eat

Knowing what to eat can have a major impact on your health. There鈥檚 a positive impact in getting good nutrition advice: have shown that even short medical nutrition education interventions, such as a 2-day nutrition course for medical students in the UK, can have a significant impact on the competencies of medical students, benefiting their patients鈥� wellbeing. Yet, cardiologists that 90% of them felt they lack adequate nutrition education. Nutrition education is important 鈥� you can be part of the solution.

Nutrition Education for Kids

Be a part of the nutrition solution! Stick your fork into more deliciously satisfying information about food and how it improves your health. The 黑料社 offers resources including an e-newsletter, blogs, and courses you can take from anywhere. Share that knowledge and love of good food with your kids and their playmates: 听 shows that more than school education programs are needed. Big kids could use a bit of help navigating where to stick their fork, too! Teenagers can be hard to relate to; however, found teenagers respond positively to online nutrition education interventions outside of school (80% had significant positive effects on their nutrition).

Workplace Nutrition

Adults benefit from nutrition education. Take your passion for nutrition to work with you 鈥� worksite nutrition and physical education interventions have been found by experts to help employees achieve improvements, including weight loss. Simple changes can improve workplace health, such as what鈥檚 offered to eat at meetings or in the cafeteria. Step it up a notch by starting a lunch-time step challenge to help create a more physically active office culture. Be a part of a healthy change by sharing your passion for nutrition education with those you love and work with.

How to Create a Successful Nutrition Education Plan

You are unique, and your eating plan should be too. A successful nutrition education plan should address the unique needs of a person. Gathering and synthesizing information about a person鈥檚 nutritional situation (e.g. eating patterns, nutritional deficits, allergies, or intolerances) is just the start of how to create a nutrition education program. A person鈥檚 health goals, lifestyle patterns, family situation, and income are factors that need to be considered. This is what sets apart a Holistic Nutrition Practitioner. A personalized eating plan, designed by a holistic nutrition practitioner, results in greater success and sustained results. A good holistic eating plan not only educates you on what foods can address the prevention of symptoms but what foods and healthy lifestyle habits help your body recuperate.

References

Impact of nutrition education on nutritional knowledge and intentions towards nutritional counselling in Dutch medical students: an intervention study. .

Evaluation of a novel nutrition education intervention for medical students from across England.听.

A deficiency of nutrition education and practice in cardiology. .

The effectiveness of nutrition interventions on dietary outcomes by relative social disadvantage: a systematic review.

Impact of computer-mediated, obesity-related nutrition educaton interventions for adolescents: a systematic review. .

Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake. .

Association between plant and animal protein intake and overall and cause-specific mortality. .

Fruit and vegetable intake: benefits and progress of nutritional education interventions. A narrative review article. .

Contributed by Allison Tannis

Known for her deliciously geeky words, Allison鈥檚 articles and books are read around the world by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at听. Follow @deliciouslygeeky.

The post Why Nutrition Education is Important appeared first on 黑料社 National Page.

Healthspan is a concept that you could actually optimize how many years you enjoy feeling healthy. It鈥檚 a growing trend. That comes as no surprise as new estimates suggest humans will live longer today, than ever before in history. What steps can you take in your daily life to extend the number of years you enjoy wellness? It鈥檚 easier than you think! Simple steps, as in actual steps can help – daily physical activity has been shown in research studies to reduce how many of your years you will spend in pain or with a debilitating disease. Here is why it鈥檚 important for you to focus on healthspan. Plus, what research says are the 8 best ways you can improve your healthspan.

What is Healthspan?

The ability to age with good health, without chronic or disabling disease or dysfunction.

Why You Should Care About Your HealthSpan

You are likely to live 5.5 years longer than you were expected back in 2000. According to 2016 World Health Statistics, you are going to live longer and with this decrease in mortality, it would be nice to increase the number of years spent in good health.

How to Improve Your Healthspan

Understanding how and why we age has become a trendy topic, with the number of peer-reviewed studies jumping from a mere 14 prior to the turn of this century, to wellover 200 in 2021 alone. Research shows there are many easy ways you can improve your healthspan.

8 Best Ways to Improve Your Healthspan

• Daily physical activity
• Eat an ideal energy intake
• Consume more plants
• Focus on healthy plant nutrients
• Regular movement throughout the day
• Be cognitively stimulated
• Build up your social network
• Reduce stress

What Increases Your Healthspan

Evidence in humans is consistent with findings in animals, that it is possible to live a lifestyle that promotes longevity. There are clusters of people who live in the so-called 鈥榖lue zones鈥�, areas of unusually high numbers of long-lived, healthy people. These populations follow healthy lifestyles that include the consumption of mostly plant-based foods, without overconsumption, regular physical activity, lower stress levels than Western lifestyles, social interactions which offer emotional support, and cognitive stimulation.

10 Best Foods to Eat to Improve Your Lifespan According to Research

Growing suggests diets that are low in sodium and high in these foods are linked with better motor, vascular, cognitive, renal, and immune function:

• Fruits
• Vegetables
• Fish
• Whole grains
• Vegetable oils
• Herbs
• Spices
• Beans
• Nuts
• Seeds

*Vitamin D is being researched for its growing value in health and should be included in this list, however, there are no excellent food sources. Sunlight is a primary source. Supplementation may be needed. Vitamin D status can be tested by a qualified health practitioner.

12 Nutrients Worth Eating for Longevity

A noted these nutrients have clinical proof of ability to promote healthspan:

• Curcumin (curry spice, turmeric)
• Epigallocatechin gallate (green tea leaves, apples, blackberries, carob flour)
• Fisetin (onions, strawberries, apples, grapes, acacias, honey locust)
• Melatonin (tomato, walnut, olive oil, strawberry, wine)
• Quercetin (greens, berries, tomato, broccoli, onions, tea leaves)
• Resveratrol (grapes, wine, raspberries, plums, acai, peanuts)
• Statins (mushrooms, grains, cauliflower, onion, apple, orange)

Why Physical Activity Improves Healthspan

Get moving, says the research if you鈥檇 like to enjoy a good healthspan. Physiological functions that normally decline with age, remain at higher functioning levels in those adults who are chronically physically active. As the body ages, physiological dysfunctions, such as sarcopenia (loss of muscle strength and power) and motor unit loss can reduce mobility and daily functioning. However, there are ways to slow aging. Sarcopenia has been extensively studied, with research on adult males showing that intake of sufficient protein within 20-30 minutes post-exercise, can help reduce sarcopenia. Preserving muscle strength is also noted in research as a way to improve healthspan, with importance placed on not just movement, but both weight-bearing motions and cardiovascular exercise. Interestingly, the benefits of cardiovascular exercise exceed the benefits to the heart muscle itself but include preserving nitric oxide bioavailability, which helps with blood pressure management.

[Pull Quote] Want to improve your lifespan? Research suggests healthy habits may be more effective than treating chronic disease.

Can You Slow Aging?

Yes, you can slow aging. Research continues to point to many aspects of the holistic lifestyle as healthy habits linked with a better healthspan. In a , scientists suggest that delaying some of these age-related disorders through adaptation of healthy lifestyle habits may be more effective at increasing healthspan than treating individual chronic diseases.

Scientists suggest a number of factors lead to disorders in cells that reduce healthspan, including oxidative stress and inflammation. Eating foods rich in antioxidants (e.g. a rainbow of plants, such as herbs, nuts, seeds, berries, and leaves) can help reduce oxidative stress. Anti-inflammatory nutrients, such as the omega-3 fatty acids EPA and DHA, are well noted to reduce inflammation. In addition, lower inflammation through immune modulation is linked to healthy microflora in the gut, suggesting some effort to eat foods beloved by those microbes, such as fiber, could be beneficial.

A Holistic Lifestyle and Your Healthspan

Prevention through a healthy, holistic lifestyle, could be the best way to improve your healthspan. Healthy aging is possible and focusing on a holistic lifestyle can help you enjoy health for more years to come.

Learn more by becoming a holistic nutrition practitioner.

References

How healthy is the healthspan concept? .

Physiological geroscience: targeting function to increase healthspan and achieve optimal longevity. .

Natural products improve healthspan in aged mice and rats: a systematic review and meta-analysis. .

Statistics WH. Monitoring health for the SDGs sustainable development goals. .

Tannis, Allison (2017). : How the foods you鈥檙e eating may be making you age faster.

Contributed by Allison Tannis

Known for her deliciously geeky words, Allison鈥檚 articles and books are read around the world by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at听. Follow @deliciouslygeeky.

The post Why You Should Focus on Healthspan over Lifespan appeared first on 黑料社 National Page.