Tag Archive for: healthy eating

What do salmon, shrimp, and flamingos have in common? They all eat the same type of algae that give them their distinctive red, orange, and pink colors. This algae contains astaxanthin, a chemical responsible for their vibrant pigmentation.

Astaxanthin is not only responsible for the striking colors in many plants and animals—especially those found in water, but it is also a powerful antioxidant. As a dietary supplement, astaxanthin offers several potential health benefits.

What is Astaxanthin?

Astaxanthin is a chemical compound known as a carotenoid. Carotenoids are colored molecules that make up the pigments in plants, algae, and photosynthetic bacteria. There are more than 750 carotenoids that come in a variety of colors like red, orange, yellow, and purple. Besides providing color, carotenoids can be strong antioxidants, filter blue light, and help cells communicate with each other.

Astaxanthin is classified as a keto-carotenoid and has an organic structure that gives plants a red color. It is naturally produced in yeast, fungi, bacteria, and the freshwater microalgae Haematococcus pluvialis. Astaxanthin builds up in algae under stressful conditions such as high salinity (salt levels), high temperature, lack of nutrients, or too much sunlight. When animals such as salmon, shrimp, and krill eat the astaxanthin-rich algae, they gain their characteristic red, orange, and pink hues.

Health Benefits of Astaxanthin

Research suggests that astaxanthin offers several potential health benefits when used as a dietary supplement. While results are not conclusive, astaxanthin has been shown to help with the following:

How to Incorporate Astaxanthin into your Routine

The benefits of astaxanthin have been studied in doses up to 8mg for an adult. You can consume it in foods such as shrimp, salmon, lobster, and even some fruits and vegetables.

Additionally, astaxanthin is available in various forms, including tablets, capsules, soft gels, creams, oils, powders, energy drinks, and more. Some products combine astaxanthin with other carotenoids, multivitamins, herbal extracts, and omega-3 and omega-6 fatty acids.

When taking astaxanthin as a supplement, it is recommended to consume it alongside a meal.

Are there risks to taking Astaxanthin?

If you are considering taking astaxanthin as a dietary supplement, be aware of the following potential risks:

  • Medication Interactions: Astaxanthin can lower blood pressure, so consult your doctor if you are already taking blood pressure medication or other medications that may interact with astaxanthin.
  • Pregnancy and Breastfeeding: There are no published studies on the effects of astaxanthin during pregnancy or breastfeeding. To avoid potential risks, consult your health professional before taking astaxanthin during these periods.
  • Seafood Allergies: Since a major source of astaxanthin is seafood (such as shrimp, lobster, and krill), those with seafood allergies will need to obtain astaxanthin that doesn’t come from these sources.

Embracing the Benefits of Astaxanthin

Astaxanthin is growing in popularity as a dietary supplement due to its antioxidant properties. Incorporating astaxanthin into your routine can offer various health benefits, but it’s essential to maintain a balanced approach to health. This includes regular exercise, a nutritious diet, and consulting your doctor to ensure you’re following the best health practices.

https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids

https://en.wikipedia.org/wiki/Astaxanthin

https://examine.com/supplements/astaxanthin/?show_conditions=true

https://pmc.ncbi.nlm.nih.gov/articles/PMC3917265/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7448075/

https://www.webmd.com/diet/health-benefits-astaxanthin

https://pmc.ncbi.nlm.nih.gov/articles/PMC9655540/

Weight loss is rarely a straight path. One of the biggest challenges along the way is the risk of losing muscle while trying to lose fat. Unintended muscle loss can lead to slower metabolism, reduced strength, less tone or definition, and even long-term health risks.

The best strategy for maintaining muscle while losing weight is to adopt a balanced, health-focused approach that supports fat loss while preserving lean muscle. With the right combination of nutrition and exercise, you can achieve sustainable results that go beyond the number on the scale.

Understanding Healthy Weight Loss

Healthy weight loss takes patience and effort. Part of the goal is to lose fat while preserving as much lean muscle as possible. This means your progress is measured by more than just the number on a scale. You need to take your entire body composition into account.

Body composition refers to both the percentages of lean mass (muscles, bones, organs, water, etc.) and fat mass (essential and stored fat). Your everyday bathroom scale may measure your total body weight, but it can’t tell you how much of that weight is muscle or fat.

For example, you could lose five pounds on the scale, but if three of those pounds are muscle, that’s not ideal. Alternatively, you might see no change on the scale, but your clothes fit better because you’ve lost fat and gained muscle.

Rather than jumping on the scale, try measuring your progress through the following:

  • Photos
  • Measurements (waist, hips, arms, etc.)
  • How your clothes fit
  • Strength levels in the gym
  • Body composition tests (bio-electrical impedance, hydrostatic weighing, Bod Pod, DEXA); note that these tests provide more detailed information but do come at a financial cost

Focusing on your overall body composition will help your overall health as you work toward your goals.

Muscle Loss During Weight Loss

Many people think that weight loss is simply about cutting calories—but it’s more complex than that. While a calorie deficit is necessary to lose fat, it can also lead to muscle loss if not managed carefully.

The good news is that muscle loss isn’t inevitable. By understanding the key factors that influence muscle retention—like protein intake, strength training, digestion, and micronutrients—you can minimize muscle loss and focus on losing fat while preserving lean mass.

Proteins and Amino Acids

Muscle tissue is primarily composed of protein, which is made up of amino acids. Getting enough of these nutrients is highly important for retaining muscle mass—especially when you’re in a calorie deficit during weight loss.

When your body doesn’t get enough energy from food, it may start breaking down muscle for fuel. With adequate protein intake, you can help protect your muscle tissue and support recovery.

Essential amino acids (especially leucine) play a key role in triggering muscle protein synthesis—the process of building and repairing muscle tissue. Without enough of these amino acids, your body can’t effectively maintain or rebuild muscle, even if you’re exercising.

To support muscle retention:

  • Choose high-quality protein sources that contain all essential amino acids (like dairy, eggs, soy, or protein blends)
  • Distribute protein intake evenly across meals—every 3 to 4 hours—to keep muscle-building processes active throughout the day
  • Consider protein supplements if you’re not meeting your needs through food alone

Protein and amino acids are your muscles’ best defense during weight loss to help you lose fat while staying strong and lean.

Strength Training

When you’re in a calorie deficit, your body looks for energy wherever it can find it. Without a clear reason to keep muscle, it may start breaking down. Balance your weight loss with exercise—especially strength training—to help preserve muscle and support a healthy metabolism.

Resistance training is a critical tool for muscle maintenance. This includes any exercise that causes your muscles to contract against an external resistance, including:

  • Free weights (like dumbbells or barbells)
  • Resistance bands
  • Bodyweight exercises (push-ups, squats)
  • Weight machines
  • Water resistance or suspension training

To get the most benefit:

  • Gradually increase weight or resistance
  • Aim for 2-4 sessions per week
  • Prioritize compound movements that work multiple muscle groups.

Strength training isn’t just about looking fit—it’s about staying strong, healthy, and metabolically active.

Digestive Health and Nutrient Absorption

Your body needs to efficiently extract and use nutrients—especially protein, amino acids, vitamins, and minerals—to support muscle repair and growth.

If your digestion is compromised (due to poor gut health, low fiber intake, or GI distress), you may not absorb enough of these essential nutrients, even if you’re eating well. Poor diet can lead to nutrient deficiencies, reduced muscle protein synthesis, and ultimately, greater muscle loss during weight loss.

Micronutrients and Supplementation

While protein and resistance training are the main drivers, micronutrients help your body function optimally, ensuring that muscle maintenance can happen efficiently. Different vitamins and minerals support muscle function and repair. For example:

  • Magnesium is involved in muscle contraction and recovery
  • Vitamin D supports muscle strength
  • Calcium is important for muscle contractions and bone health
  • Zinc plays a role in tissue repair and hormone production (like testosterone)

When you’re eating less, it’s easier to fall short on essential vitamins and minerals. Deficiencies can impair energy production, muscle recovery, and immune function, all of which are critical during weight loss.

When you fall short in micronutrients, supplements may fill the nutrient gap in your diet. A high-quality multivitamin can act as nutritional insurance. Specific supplements like vitamin D, magnesium, or omega-3s may be beneficial depending on your needs. However, they do not compensate for eating too much or unhealthily.

Pitfalls to Avoid

Some weight loss management strategies sound too good to be true—and often, they are. Approaches like fad diets, extreme restrictions, or cutting out entire food groups may promise fast results, but they can lead to muscle loss, nutrient deficiencies, and digestive issues.

Avoid the temptation to chase quick fixes over sustainable habits, ignore nutrient balance in favor of calorie cutting, or overtraining without allowing time for recovery. These mistakes can sabotage your progress and harm your long-term health.

The healthiest strategy is a balanced, sustainable approach that prioritizes adequate protein and nutrient intake to support muscle and overall health, consistent resistance training to preserve lean mass, and rest and recovery to allow your body to rebuild and adapt.

Building a Balanced Diet for Sustainable Results

The components of a well-rounded diet include macronutrients, fiber, vitamins, and minerals to support overall health and muscle maintenance. The following sample menu may help inspire ideas on how to build your own balanced diet. Notice how protein sources are spread throughout the day.

Breakfast

  • 3 scrambled eggs with spinach and tomatoes
  • 1 slice of whole grain toast
  • 1 small apple
  • Black coffee or green tea

Snack

  • Greek yogurt (plain, non-fat) with a handful of berries and chia seeds

Lunch

  • Grilled chicken breast
  • Quinoa or brown rice
  • Steamed broccoli and carrots
  • Olive oil and lemon dressing

Snack

  • Protein shake or smoothie with banana, almond butter, and unsweetened almond milk

Dinner

  • Baked salmon or tofu
  • Roasted sweet potatoes
  • Mixed greens salad with avocado and pumpkin seeds

Optional Evening Snack

  • Cottage cheese with a few walnuts or a boiled egg

Remember to stay hydrated; water supports digestion, nutrient transport, and muscle function.

Balance, Patience, and a Health-First Mindset

The key to maintaining muscle mass while losing weight lies in embracing a long-term, health-focused approach. Sustainable progress isn’t about quick fixes—it’s about building habits that support your body inside and out. Prioritize balanced nutrition, regular exercise, hydration, and adequate micronutrient intake to fuel your body and protect your muscles.

Remember, your overall health is the foundation of lasting results. Stay patient and consistent as you focus on feeling stronger—not just lighter.

https://www.healthline.com/health/exercise-fitness/how-to-lose-fat-without-losing-muscle#talk-with-a-pro

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

https://www.webmd.com/diet/high-protein-diet-weight-loss

https://www.webmd.com/obesity/features/muscle-and-weight-loss

https://pubmed.ncbi.nlm.nih.gov/37142892/

https://www.eatingwell.com/how-to-maintain-muscle-mass-while-losing-weight-8706542

https://dr-muscle.com/training-maintain-muscle-fat-loss/

https://gcperformancetraining.com/gc-blog/how-to-maintain-while-losing-weight

https://www.loseit.com/articles/how-to-preserve-lean-muscle-mass-while-losing-weight/

https://askthescientists.com/health-weight-loss/#toggle-id-1

https://askthescientists.com/qa/protein/

From exercise to rest to diet, training for a fitness challenge can feel like a part-time job. Athletes dedicate time, money, and energy into their preparation. One training technique athletes often use involves reducing exercise intensity and increase carbohydrate intake—a process known as carb loading.

Carb loading is a strategy that helps athletes improve their performance and feel strong when exercising for longer than 90 minutes. During training, an athlete will typically consume a balanced diet with a mix of carbs, proteins, and fats to support daily energy needs and recovery. While carb loading, athletes focus significantly on increasing carbohydrate intake to maximize glycogen stores and ensure sustained energy during prolonged activities.

Glycogen: The Essential Energy Reserve

Glycogen is the primary energy source during high-intensity endurance exercise. It is a form of glucose stored mainly in the liver and muscles.

The goal of carb loading is to max out your glycogen storage by consuming more carbohydrates than the body can use right away. During exercise, glycogen is broken down into glucose, which is then used by muscles for energy. Hence, the more glycogen stored in the body, the more energy it can use to fuel a prolonged workout. When glycogen stores are depleted athletes experience fatigue and a drop in performance—known to many athletes as “hitting the wall.”

By increasing carb intake and reducing energy intensity, athletes can boost their glycogen reserves and have a readily available energy source during prolonged physical activity. Adequate glycogen stores help sustain performance and delay the onset of fatigue.

Benefits of Carb Loading

By maximizing glycogen stores, athletes have the energy for events lasting longer than 90 minutes, such as marathons and long-distance cycling or swimming. With more glycogen available, athletes can maintain a higher intensity for longer periods.

In addition to aiding with physical needs, carb loading provides a mental boost. Endurance athletes understand the immense toll exercise takes on their mental faculties. Knowing that an athlete has prepared in all aspects, including maximizing their energy reserves, can give athletes a psychological edge. With sustained energy levels, athletes can maintain better focus and concentration throughout the event.

Carb loading also aids in better recovery. After intense exercise, athletes often experience a mix of physical and emotional sensations that can significantly impact their recovery. Having ample glycogen stores helps the body repair muscles faster, reduces soreness, and minimizes damage, which is crucial for quick recovery before the next training session or competition. However, athletes should still make sure to get ample rest and fuel before performing another intense workout. Overall, carb loading can be a game-changer for endurance athletes, helping them perform at their best and recover more effectively.

Carb Loading Best Practices

An athlete’s diet in the days leading up to intense exercise will help or hurt performance. There is more to carb loading than eating a plate of pasta the night before the big race. Athletes can follow some of these best practices to maximize the benefits of carb loading.

  • Timing: Begin carb loading 3-4 days before the event. Gradually increase carbohydrate intake and decrease exercise over that time.
  • Select the right foods: Some foods will provide more fuel than others. For example, foods high in fiber like beans, whole grains, and certain vegetables can cause digestive issues such as bloating and gas—not ideal during exercise. Similarly, foods and drinks high in sugar can cause spikes and crashes in blood sugar levels, leading to inconsistent energy levels. The best food options are low in fiber—like white rice, pasta, potatoes, and white bread, and complex carbohydrates such as oatmeal, quinoa, and sweet potatoes for sustained energy.
  • Balanced diet: Carb loading doesn’t mean neglecting fats and proteins. A lack of balanced nutrition can affect overall health and recovery. Ensure each meal includes a mix of macronutrients to support overall nutrition.
  • Monitor Portions: Carb loading does not give athletes free reign to consume as much food as they can for a week. Eating too much before exercising can lead to weight gain and discomfort. Eat enough to increase glycogen stores without consuming excessive calories. Consider smaller, more frequent meals to avoid feeling overly full.
  • Stay Hydrated: Increasing carbs also means increasing the amount of water an athlete must drink. Glycogen storage in the muscles and liver requires water. For every gram of glycogen stored, approximately three grams of water are also stored. Adequate hydration ensures that the body can effectively store the increased glycogen from carb loading.
  • Practice: Test the carb loading strategy during training to see how the body responds. Make adjustments based on how feeling and performance during these trial runs.
  • Deplete Glycogen Pre-carb Load: Depleting glycogen stores before carb loading can enhance the muscles’ ability to store more glycogen when carb loading. This process involves reducing carbohydrate consumption while increasing high-intensity exercise to break down glycogen stores in the muscles. When carbs are reintroduced during carb loading, it can lead to higher energy reserves. However, while this strategy can help some endurance athletes, it can also make athletes feel fatigued while training.

To perform their best, athletes must ensure they are consuming nutritious carbs that will give them the energy to complete their intense exercise.

Carb Loading Sample Menu

During normal training, athletes consume a balanced diet of carbs, fats, and proteins. Carbs are not included in excessive amounts. Instead, the focus is on maintaining energy levels for regular training sessions.

When carb loading, athletes primarily focus on significantly increasing carbohydrate intake to maximize glycogen stores. In the week leading up to a fitness challenge, an athlete’s diet may look something like the following sample menu:

Day 1-3 (3-4 days before the event)

  • Breakfast: Oatmeal with honey and banana, whole-grain toast with jam, and a glass of orange juice
  • Snack: Low-fat yogurt with granola and berries
  • Lunch: Grilled chicken sandwich on whole-grain bread, a side of pasta salad, and a piece of fruit
  • Snack: Smoothie made with milk, banana, and a scoop of protein powder
  • Dinner: Spaghetti with marinara sauce, steamed vegetables, and garlic bread
  • Snack: Pretzels or rice cakes with a light spread of peanut butter

Day 4 (1 day before the event)

  • Breakfast: Pancakes with syrup, scrambled eggs, and a glass of apple juice
  • Snack: Fresh fruit (e.g., apple or orange) and a handful of nuts
  • Lunch: Turkey wrap with whole-grain tortilla, a side of quinoa salad, and a fruit smoothie
  • Snack: Crackers with cheese or hummus
  • Dinner: Baked potato with lean meat (e.g., chicken or fish), steamed broccoli, and a roll
  • Snack: Low-fat pudding or a small bowl of cereal

When possible, opt for low-fiber carbs to avoid digestive issues, and include a mix of fats and proteins to support overall nutrition. Note that athletes must drink plenty of water throughout the day to stay hydrated.

Successful Athletics through Carb Loading

Carb loading can significantly enhance an athlete’s performance in endurance events by maximizing glycogen stores. By increasing carbohydrate intake, athletes can ensure sustained energy levels, reduce fatigue, and improve recovery times. Whether gearing up for a marathon or a long-distance cycling event, implementing effective carb loading practices can be a game-changer for athletic success.

https://www.healthline.com/nutrition/carb-loading

https://www.sportsmd.com/sports-nutrition/carbohydrates/carbo-loading-tips-endurance-athletes/

https://www.verywellfit.com/what-is-carb-loading-5196368

https://runtothefinish.com/7-carbo-loading-mistakes/

https://www.forbes.com/sites/robertglatter/2019/09/29/why-intense-workouts-can-lead-to-both-muscle-and-mind-fatigue/

https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-024-00724-6

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

https://cehsp.d.umn.edu/sites/cehsp.d.umn.edu/files/2carbohydrate_and_fluid_requirements_for_endurance_runners.pdf

https://therunningchannel.com/simple-guide-to-carb-loading/

https://www.nsca.com/education/articles/kinetic-select/carbohydrate-loading/

Everybody, without exception, needs protein in their diet. It’s simply a fact of life. That being said, the exact role protein plays in your diet will depend on a variety of factors including age, activity levels, and sex.

Women’s dietary and nutritional needs are different from men’s. And these nutritional needs change over the course of any woman’s life, from childhood and adolescence to pregnancy, menopause, and beyond. In this article, we’ll focus on one nutrient in particular that often gets overlooked when it comes to women’s health: protein.

What is Protein: A Quick Overview

Before we get into the nitty-gritty details, let’s start with a quick overview of what protein actually is. Protein is a macronutrient—a nutrient that your body needs in large quantities—that can be found in both plants and animals.

Your body uses protein for a wide variety of internal functions and processes. You’ve probably heard that proteins are the building blocks for your muscles, enabling your body to build and repair muscle tissue, but they do so much more than that. Whether it’s helping your body metabolize food, transmitting signals between cells, or giving structure to your skin and other tissues, protein is a key player.

Proteins are made up of amino acids, which are the basic building blocks of life. There are 22 known amino acids, and your body needs all of them. Not all protein-rich foods contain all of the amino acids, so it is important to diversify your protein sources or eat complete proteins—foods that do contain all of the amino acids. If you’re looking to deep dive on this subject, don’t worry, we’ve got you covered.

Protein and Women’s Health: From Metabolism to Muscle Mass

For women, protein fulfills many of the same roles as men: it helps strengthen bones, build muscle, and regulate the body’s metabolism. All of these help facilitate a healthy and comfortable life, and they become increasingly important as you age.

Women naturally carry less lean muscle mass than men, but by focusing on consuming plenty of protein, you can help your body build more muscle mass. This can have a number of health benefits, especially later in life. You don’t need to chase that bodybuilder physique—unless of course you want to—but putting on some muscles can help ensure mobility later in life. After menopause, women’s estrogen levels drop, which can lead to an increased risk of bone loss. By eating plenty of protein, engaging in some form of resistance training, and generally staying active, you can help your body prevent bone loss.

How Much Protein Does Your Body Need

Your daily protein consumption should be guided by two factors: your weight and your fitness goals. The recommended daily amount of protein for all healthy adults is currently 0.36 grams of protein per pound of body weight. For the average woman in the United States, this comes out to about 61 grams of protein each day.

This ratio of protein to body weight is the amount required by your body to optimally perform its vital functions. If your goal is to build muscle, you’ll probably want to up your protein consumption substantially. Current research suggests that anywhere from 0.7 grams to 1 gram of protein per pound of body weight may be optimal for building and maintaining muscle mass. For women over 65, that ratio can jump up to 1.3 grams of protein per pound, to offset the decreasing bone density that comes after menopause.

Protein and Pregnancy

During pregnancy, the body may require more protein than it normally does—after all, your body is responsible for the development of a whole other person during this time. The research around this is still somewhat uncertain, but some studies suggest that the body may need around 0.68 grams of protein per pound of body weight during the third trimester of pregnancy. Other researchers believe the number to be much higher and suggest that women consume around 1.5 grams of protein per pound of body weight in the final trimester.

Protein consumption during pregnancy is important not just for the baby’s health, but also the mother’s. During pregnancy, eating plenty of protein can help stave off cravings. Proteins, when eaten in combination with whole grains and complex carbohydrates, can help you feel full and satisfied after a meal. This well-rounded diet will also help maintain consistent blood sugar levels, which may help reduce the risk of gestational diabetes during pregnancy.

Sources and Supplements: How to Have a Protein-Rich Diet

We can go on and on about the benefits of consuming plenty of protein, but there’s still one big question to address: what does a protein-rich diet actually look like? If your mind immediately jumps to the classic bodybuilder meal—plain chicken breast with broccoli—don’t worry, your meals can be a whole lot more flavorful than that.

Protein is found in a wide variety of plant and animal foods. Some of the most common sources of animal protein include:

  • Red meat
  • Chicken breast and other poultry
  • Fish, especially tuna
  • Eggs
  • Dairy

If you’re looking for plant-based proteins, some of your best options include:

  • Tofu and other soy products
  • Legumes, such as black beans or chickpeas
  • Nuts and seeds
  • Quinoa

Under normal circumstances, it is possible to get all of the necessary amino acids from solely plant-based sources with proper meal planning and prep. During pregnancy, however, some nutritionists suggest eating an omnivorous diet of lean animal proteins and plant-based proteins to best equip your body for the nutritional demands of pregnancy.

In addition to dietary protein, protein supplements are also widely available. These supplements are typically derived from soy protein, pea protein, or whey protein and come as a powder that can be added to smoothies or shakes.

At the end of the day, no one source of protein is better than others. It’s all about finding the combination of plant proteins, animal proteins, and supplements that works for you. Getting enough protein can be challenging and, as with many dietary changes, requires diligence and planning—so don’t be too hard on yourself as you take charge of your health.

https://www.ucihealth.org/blog/2024/05/protein-and-womens-health

https://ssihi.uci.edu/2024/02/29/nutrition-for-womens-health-focus-on-protein/

https://www.webmd.com/women/news/20240118/more-plant-based-protein-linked-healthy-aging-women

When it comes to alcohol consumption and health, one claim is repeated time-and-time-again, “A glass of red wine with dinner is good for you.” But is this actually true? Let’s investigate.

As it turns out, red wine contains the plant compound resveratrol—the factor behind many of the red wine health claims. Read on to learn what resveratrol is, how it impacts your health, and where you can find it.

What is Resveratrol?

As mentioned above, resveratrol is a plant compound, more specifically, a polyphenol. In other words, it’s a naturally occurring substance found in a variety of plants. Thought to act as an antioxidant, resveratrol helps the body rid itself of various toxins and free radicals. And this positive effect has prompted numerous studies to explore its potential health benefits.

Although much of the research surrounding resveratrol is recent, it isn’t new to most people’s diets. It’s found in common foods such as peanuts, various berries, grapes and, by extension, wine. Both red and white wine contain resveratrol, but red varieties have a much higher quantity.

Health Benefits of Resveratrol

With all the background info out of the way, let’s move to the big question: Is resveratrol good for you? The short answer is yes. But let’s take a look at why and how it impacts your health.

Some of resveratrol’s most widely accepted health benefits include:

  • Antioxidant support: Numerous studies have observed ways resveratrol acts as an antioxidant. It has been shown to help the body eliminate free radicals (a type of atom that can damage cells) and reduce and prevent oxidative stress. Basically, it helps promote health on a cellular level.
  • Inflammation reduction: When it comes to inflammation, resveratrol supports your body on two fronts. First, it helps prevent the production of inflammatory substances. And second, it supports a healthy inflammatory response—crucial for the health of key organs and body systems.
  • Cardiovascular health: Oxidative stress in the body can negatively impact cardiovascular health (the proper function of heart and blood vessels). And as mentioned, resveratrol has been shown to support healthy inflammation and the reduction of oxidative stress—the primary reason it’s often discussed with heart health. It supports key processes in your body directly associated with keeping your heart and blood vessels functioning smoothly.
  • Liver function: The liver provides vital functions in your body, including filtering the blood and breaking down harmful substances. And resveratrol has been shown to promote liver health by helping to protect it from unhealthy levels of toxicity.
  • Brain aging: In some studies, resveratrol has been shown to support healthy aging of the brain.

Resveratrol and Your Diet

You now know three natural sources of resveratrol are berries, grapes, and peanuts. In grapes and berries, most of the resveratrol is found in the skin and seeds, rather than the flesh of the fruit itself. Other common resveratrol-rich foods include pistachios, dark chocolate, and cocoa.

The way a food is prepared affects the level of resveratrol. For example, 100 milliliters of red wine contains up to twice as much resveratrol as one cup of red grapes. And raw peanuts give you a lot more resveratrol than peanut butter.

Food Serving Total Resveratrol
Peanuts (raw) 1 cup (146 grams) 0.37 mg
Peanut butter 1 tbsp (16 grams) 0.0025–0.0081 mg
Red grapes 1 cup (151 grams) 0.24–1.25 mg
Cocoa powder 1 tbsp (7.5 grams) 0.011–0.017 mg
Red Wine 5 oz. (148 mL) 0.03–2.15 mg
White Wine 5 oz. (148 mL) 0.01−0.27 mg

As you build a healthy, well-balanced diet there are important factors to consider—and resveratrol intake isn’t one of them. That is, you shouldn’t change your whole diet to target resveratrol-rich foods. If you want to ingest more resveratrol, try incorporating some of the foods above into your existing diet. If you snack on raw fruit and vegetables, maybe pick up some red grapes next time you’re at the supermarket. For a sweet treat, swap milk chocolate for dark chocolate—you get the idea.

Another way to increase resveratrol intake is through supplementation. A glass of red wine, one of the best sources of resveratrol, has typically less than 2 mg of resveratrol per serving. A supplement can provide ten times this amount, or even more.

Resveratrol Side Effects

If all of your resveratrol intake is coming by diet and quality supplements, it’s unlikely you’ll see any negative side effects. Resveratrol is not a toxic substance, and your body can easily handle up to five grams per day.

In higher doses, resveratrol may cause gastrointestinal distress. If you choose to take a supplement, as always, consult with a doctor first.

The Bottom Line

Resveratrol has been shown to be a powerful antioxidant to help promote cardiovascular and neurological health. Benefits can come when it’s taken as a supplement or by eating foods that naturally contain resveratrol—yes, even that much talked about glass of red wine. So cheers to you and your health!

https://health.clevelandclinic.org/resveratrol-benefits/

https://www.healthline.com/nutrition/resveratrol

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

In the hustle and hurry of today’s world, meal prep is all the rage. Hundreds, if not thousands, of articles, blog posts, and videos exist on the subject. Social media is full of meal-prep recipes, tips, tricks, and more. When confronted with all of this content, it’s easy to feel overwhelmed. That’s where this article comes in.

If you’re brand new to meal-prep, don’t worry—we’ll break the process down into digestible pieces, giving you the confidence and know-how to approach meal-prep like a seasoned pro (pun intended).

Meal Prepping vs. Meal Planning: What’s the Difference?

Before diving into the dos and don’ts of meal-prep, let’s get one thing out of the way: meal-prepping and meal planning are two distinct practices.

Meal planning refers to the process of plotting out your meals for a week, month, or some other period of time. Basically, you are deciding what to eat ahead of time and shopping accordingly. Think of a meal plan as a kitchen calendar: it tells you what you are going to make and when. And that’s it—there’s no chopping, simmering, or cooking involved in meal planning.

Meal prep, on the other hand, actually involves some prep work. (It’s in the name, after all.) In a kitchen setting, prep work refers to any tasks that can be completed before cooking and assembling a final dish or meal. This can be something as simple as chopping an onion or as complex as simmering and seasoning a sauce.

The goal of prep work in a professional kitchen is to cut down on the time it takes to actually cook a dish from start to finish. The same is true of meal-prep in your own house. When you meal-prep, you execute some of the steps involved in preparing a dish ahead of time. In practice, this can look a variety of ways—but more on that in the next section.

Meal prep and meal planning go hand-in-hand. In order to get started on meal-prep for the week, you need to know what you’re going to eat each day—and that requires meal-planning.

Types of Meal-prep

Meal-prep looks a little bit different for everyone, but most people follow one of three systems:

  1. Prepping ingredients: Much of the time and labor involved in preparing a meal is spent on peeling, chopping, dicing, etc. Think about the last meal you cooked that called for a lot of garlic—peeling and dicing each individual clove can take a while. If your time in the evenings is limited, prepping ingredients beforehand can allow you to cook fresh meals each day without spending as much time in the kitchen. This meal-prep strategy is also great for lunches. After all, who wants to cut a bunch of bell peppers first thing in the morning?
  2. Batch cooking: Some foods store better than others. People who batch cook as part of their meal-prep lean into this fact, cooking large portions of certain recipes all at once and saving them for later use. Often this means freezing fifteen portions of a soup or cooking enough rice for the week on Sunday and keeping it in the fridge for use throughout the week.
  3. Individually portioning meals: If you choose this method, you’ll be doing the prep, portioning, and assembling of a meal beforehand. Basically, you’ll be prepping a week’s worth of food, then dividing it out into separate containers for each day. When you’re finished, you’ll have a grab-and-go lunch or ready-made dinner for each day of the week. This method requires a little more preparation but saves you the most time throughout the week.

How to Meal-prep

Now that we’ve covered what meal prepping is, you probably have one question left: how can I get started?

First, you’ll need to make a meal plan. Look at your calendar and decide how many prepped meals you need for each day. There’s no right number—it’s going to depend entirely on your own needs. Next, decide what meals you want to eat each day. To simplify the planning and prepping process, try to include some overlap. For example, plan to eat the same meal for lunch at least two or three days a week.

As you plan your meals, it can be helpful to think in terms of nutritional building blocks. This may sound complicated, but it’s quite straightforward: each meal could contain a grain (quinoa, for instance), a protein (grilled chicken breast is a popular option), and fruits and vegetables. These building blocks provide a solid foundation for each meal but can be customized for variety. For example, you might prepare enough brown rice, chicken, and salad for the week, but change the final dish each day. On Monday, lunch might be chicken breast over rice with a salad on the side. Tuesday, you could use a curry sauce to transform those same ingredients into a chicken curry bowl. Wednesday, you could shred the chicken and put it in a wrap, along with the rice, and the salad. Rinse and repeat for the rest of the week.

The amount of prep work you perform beforehand depends on the meal-prep method that you choose to use. If your recipes are fairly simple, preparing the ingredients might be all you need to do. Individually portioned meals, on the other hand, will require more prep ahead of time.

Most people choose to do all of their meal prep on the same day—typically a Saturday or Sunday—but there’s no hard-and-fast rule. To get started with meal-prep, simply choose a day when you can set aside a couple of hours to prepare food. Remember to use all the appropriate food safety practices. Select a recipe (or a few recipes), gather the ingredients, and get prepping!

Meal-prep Tips and Tricks

At the end of the day, your meal-prep process is going to be unique to your schedule and your needs. And while it will inevitably take a bit of trial and error to figure your system out, here are a few tips and tricks to help you kickstart the process:

  1. Start with simple recipes: Meal-prep strategies can be applied to virtually any recipe, but in practice you may find it easiest (and most helpful) to stick to simple recipes. The whole point of meal-prep is to reduce the amount of time and stress it takes to prepare healthy meals throughout the week—the more moving parts a recipe has, the more time it will take you to prep and assemble. Simple recipes with only a few ingredients are typically optimal candidates for meal-prep.
  2. Don’t cheap out on the containers: A key element of meal-prep is preparing food—whether it’s a final meal or just ingredients—before they will be eaten. This means that your meals and ingredients will be spending anywhere from a day or two to a whole week in the fridge. During this time, you’ll want to keep your food as fresh as possible—and that means investing in some high-quality airtight containers.
  3. Choose ingredients that will keep: High-quality containers only go so far. At the end of the day, some foods simply spoil faster than others. As you select recipes to meal-prep, be mindful of the ingredients you are using. If something will spoil in a matter of days, plan accordingly.
  4. Don’t forget your freezer: When it comes to preserving ingredients or even prepared meals, the freezer is your friend. Many foods that will spoil after a week in the fridge can be kept for months in the freezer. Soups and sauces are often excellent candidates for freezing but do your research to see what you can keep in the freezer—and for how long!
  5. Collect a few sauce recipes: Simple food doesn’t have to be bland or boring. Although food-prep recipes are often basic, they can be easily elevated with a good sauce. Additionally, sauces are a great way to add some variety to otherwise repetitive meals. If you’re just getting started with meal-prep, a few good sauce recipes can be a gamechanger.

https://www.goodhousekeeping.com/food-recipes/a28377603/how-to-meal-prep/

https://www.healthline.com/nutrition/how-to-meal-prep

https://www.hsph.harvard.edu/nutritionsource/meal-prep/

https://www.everydayhealth.com/diet-nutrition/meal-prep-tips-every-beginner-should-know/

At this point, you’ve probably heard of the vegan diet. And there’s a good chance you know a handful of vegans. Veganism and other plant-based diets are becoming more and more mainstream with every passing year. According to one survey, only 1% of consumers in the U.S. identified as vegan in 2014. By 2017, that number had grown to 6%.This surge in popularity means that the vegan diet is more accessible than ever. While plant-based alternatives to meat and animal products were once few and far between, shoppers now enjoy a wide variety of plant-based substitutes at most stores. The same is true in many restaurants.

This also means that more people than ever are considering adopting a vegan diet—that’s where this article comes in. Whether you’re considering going vegan or simply curious about plant-based diets, read on for a deep dive on the different types of veganism, the health benefits of a vegan diet, and everything in between.

What is a Vegan Diet?

People who follow a vegan diet, also known as a plant-based diet, avoid consuming animal products. Like vegetarians, this means that vegans do not eat any form of meat. Additionally, however, vegans also avoid dairy, eggs, in many cases honey, and all other animal-derived food ingredients.

Veganism can extend beyond foods, too. Some vegans try to avoid any products—whether it is food, clothing, or toiletries—that involve animals in their production. Leather shoes and clothes are a no-go, as are products that rely on animal testing (these might include shampoos, makeup, and so on).

These lifestyle decisions are not always easy or convenient. So why do people choose veganism? Naturally, the answer changes from person to person. Some of the most frequently cited reasons for going vegan include animal rights, environmental concerns, and, of course, health.

The term “vegan diet” is a broad category that can be further divided into subcategories. That is, not all vegans are the same type of vegan. If that statement feels a little confusing, don’t worry—the list below breaks down some of the most common types of vegan diets:

  • Raw vegan diet: As the name suggests, raw vegans avoid eating foods that have been cooked. Or, more specifically, foods that have been cooked at a temperature above 118°F (48°C). This diet relies on raw fruits, vegetables, nuts, seeds, and other minimally processed plant-based foods.
  • Whole foods vegan diet: Again, this one is pretty self-explanatory. Followers of a whole foods vegan diet build their meals around minimally processed plant-based foods. This includes fresh fruits and vegetables, whole grains, nuts, seeds, and more. Unlike a raw vegan diet, however, this diet has no guidelines surrounding cooked food.
  • Raw till four vegan diet: This diet is a variation on the raw vegan diet in which you eat only raw plant-based foods until 4pm each day. After that, you are free to eat cooked and processed plant-based foods as well.
  • 80/10/10 vegan diet: The 80/10/10 diet is another variation on the raw vegan diet. In this case, the goal is to eliminate fat-rich plant-based foods, such as avocados and nuts, from your diet. Adherents to this diet strive to get 80% of their calories from carbohydrates (usually fruit), 10% of their calories from fat, and 10% of their calories from protein each day.

Health Benefits of a Vegan Diet

As mentioned above, health is one of the main reasons people go vegan. But are plant-based diets actually healthier than other options? The short answer is that it depends. Let’s get into the long answer.

Plant-based diets tend to have a few clear health benefits. Followers of a vegan diet may find it easier to reach and maintain a healthy weight. Some studies have also linked vegan diets to lower rates of heart disease.

There are a variety of reasons behind these health benefits, but many can be attributed to the same root cause. In general, nutritionists suggest eating a wide variety of fresh fruits and vegetables, whole grains, and other whole foods. In other words, a well-balanced diet. Plant-based diets often naturally fall into line with this advice, as the main foods consumed are, well, plant-based.

That being said, following a plant-based diet does not guarantee better health—but more on that in the next section.

The Common Nutritional Challenges of a Vegan Diet

As mentioned above, going vegan isn’t a one-way ticket to better health. Just like any well-rounded diet, a healthy plant-based diet requires planning and intentionality. For vegans, this might mean paying extra attention to the nutrients listed below:

  • Protein: If you’re used to getting your protein from fish, meat, or eggs, don’t worry—there are plenty of plant-based protein sources as well. Some of the most common protein sources for vegans include soybeans (and tofu), lentils, beans, nuts, and seeds.
  • Vitamin B12: This vitamin is an essential nutrient that is most commonly found in fish, meat, and dairy—none of which are vegan. If you’re following a vegan diet, it is crucial that you eat foods that are fortified with vitamin B12. These might include fortified plant milks, cereals, or even nutritional yeast. Additionally, you may need to take a vitamin B12 supplement to ensure you are getting the proper amount each day.
  • Calcium: When most people hear calcium, they think of milk. Vegans have to think outside the box (or, in this case, carton). Common plant-based calcium sources include tofu and leafy greens. Some plant milks are also fortified with calcium.
  • Zinc: This micronutrient is another essential mineral that is most commonly found in meat (and shellfish). Plant-based sources include nuts, beans, and whole grains, but may also consider taking a zinc supplement.

Following a Vegan Diet: 3 Common Myths and Misconceptions About Veganism

Although veganism is more mainstream than ever, there are still a number of common myths surrounding vegan diets—most of which simply aren’t true. So let’s take a look at three of the most common myths and misconceptions about veganism and break them down:

  1. Vegans are malnourished: One of the most commonly touted criticisms of vegan diets is that veganism isn’t nutritionally viable. That is, many people think that it is impossible to get the proper nutrients while maintaining a plant-based diet. As outlined in the section above, this isn’t actually true.
    While some nutrients, such as vitamin B12, are less readily available in plant-based foods, there are a number of ways vegans can introduce that nutrient into their diet. By and large, vegans tend to eat a very nutrient-rich diet, as fresh fruits, vegetables, and whole grains are jam-packed with essential nutrients.
  2. Being vegan is inherently healthy: On the flipside, some people believe that going vegan will automatically make them healthier. While vegans often do enjoy many of the health benefits listed above, maintaining a well-balanced diet is still essential. There are plenty of vegan foods that are highly processed and not very nutritious. In order to see the health benefits of being vegan, you will still need to be intentional about your meal planning.
  3. Being vegan limits you: Veganism is by definition restrictive. By choosing to follow a vegan diet or lifestyle, you are narrowing the foods and products available to you. But this doesn’t have to limit you! Rather than focusing on what you can’t eat, focus on all of the new foods and recipes out there to try. Sometimes a few restrictions can open the door to creativity.

https://www.healthline.com/nutrition/vegan-diet-guide

https://www.everydayhealth.com/diet-nutrition/diet/vegan-diet-guide-benefits-risks-weight-loss-effect-food-list/

https://www.healthline.com/nutrition/vegan-diet-benefits

https://www.medicalnewstoday.com/articles/149636

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

https://www.bbc.com/future/article/20200122-are-there-health-benefits-to-going-vegan

https://www.health.harvard.edu/blog/with-a-little-planning-vegan-diets-can-be-a-healthful-choice-2020020618766

https://selecthealth.org/blog/2019/10/breaking-5-myths-about-being-vegan

Red wine pouring into wine glass

Red wine pouring into wine glass

Although people have been drinking alcohol for thousands of years, the role boozy beverages play in a healthy lifestyle is hotly debated. Some argue that teetotaling is the healthiest option, while others tout the health benefits of a daily glass of red wine. If you’re not sure what to believe…read on.

At the end of the day, your alcohol choices are up to you. But as you navigate the world of drinking, abstaining, and everything in between, it’s good to have the facts.

What Is Alcohol and How Does It Work?

Most define alcohol in loose terms: it’s found in beer, wine, and liquor (and more) and is responsible for intoxication—and other side effects—of such beverages. This description, while accurate and practical, doesn’t answer what alcohol is and how it actually works. For that, we need to turn to science.

Alcohols (yes, plural intended) are organic compounds composed of at least one hydroxyl (a hydrogen and oxygen atom bonded together) that is bound to an alkyl group. These compounds are incredibly common—a wide variety of organic compounds can be classified as alcohols. The two most notable are ethanol and methanol. We’ll be focusing on ethanol, given it’s the alcohol  found in alcoholic beverages.

Ethanol, which looks a lot like water, is a byproduct of plant fermentation. When it’s consumed your liver immediately begins breaking it down to remove it from the body. But your liver can only work so fast. Intoxication is the result of drinking alcohol faster than your liver can do its job.

With your liver working overtime, the excess alcohol enters your bloodstream. Once in the blood, alcohol acts as a central nervous system (CNS) depressant. It slows down a variety of brain functions, starting with the cerebellum, which is responsible for balance and motor function. Alcohol also triggers the release of certain neurotransmitters, including dopamine and serotonin, both tied to mood boosts and mild euphoria.

The Short-Term Effects of Alcohol

Although alcohol doesn’t affect the body immediately, it does act pretty quickly. Everyone processes alcohol a little differently, but after a drink or two, most people start to feel the first effects. These include mild euphoria (think dopamine and serotonin release), lowered inhibitions, and slowed reaction time.

The more you drink, the more it impacts your body. Short-term effects of alcohol include slurred speech, decreased motor function, distorted vision, vomiting, impaired memory (to the point of “blacking out”), and even loss of consciousness. Many of these more serious effects are signs of alcohol poisoning—a clear indicator you’ve overdone the drinking.

Alcohol also acts as a diuretic—a substance that causes frequent urination. This means when you’re drinking your body is losing fluid faster than usual. And this can lead to dehydration. In fact, dehydration is one of the biggest contributing factors to the hangover you might feel the next day.

Most people drink in the evening as they wind down for the day. While this isn’t necessarily a problem, consuming alcohol right before bed can disrupt your sleep cycle. You may find it easier to fall asleep after drinking your beverage of choice, but alcohol can prevent your body from reaching the deepest, most restful stages of sleep. This may leave you feeling unrested and fatigued.

So how long do these effects last? Well, it depends on the person, how much they drank, how fast they drank it, and a whole slew of other factors. Alcohol can typically be detected in your system anywhere from six hours to three days. But most of the short-term effects will likely clear up within a day.

The Long-Term Effects of Drinking

The human body is incredibly resilient, and there generally aren’t long-term health problems tied to moderate alcohol consumption. The key word here is moderate. Heavy drinking, on the other hand, can start to take its toll on the body over time.

Naturally, the long-term effects of alcohol consumption vary from person to person. Some of the most common health complications of prolonged, heavy drinking include high blood pressure, increased risk of heart disease, increased risk of stroke, liver disease, and digestive problems.

And these are just the physical effects. Excessive alcohol consumption has also been tied to higher occurrences of certain mental illnesses, including depression and anxiety. In extreme cases, heavy drinking can also lead to alcohol dependence, which, like most addictions, is both a physical and a mental ailment that needs to be dealt with.

How Much Is Too Much? Levels of Alcohol Consumption

From complete abstinence (teetotaling), to moderate, and all the way to and excessive or heavy, there are many levels of drinking. And, as mentioned, most long-term health risks stem from heavy alcohol consumption.

This begs the question: how much is too much?

Although there’s no exact answer to this question—everybody processes alcohol a little bit differently—most government health agencies have guidelines to follow. In the United States, the Center for Disease Control (CDC) classifies the levels of drinking as follows:

  • Moderate drinking: For men, moderate drinking is defined as up to two drinks per day, fifteen drinks per week. For women, those numbers change to one drink per day, eight drinks per week.
  • Heavy drinking: Any drinking that exceeds the CDC guidelines for moderate drinking. Three or more drinks per day for men, or more than fifteen drinks per week. And for women, two or more drinks per day, eight or more drinks per week.

Additionally, the CDC also defines binge drinking—heavy drinking in a small window of time. Five or more drinks per single occasion constitutes binge drinking for men; for women, this number is four or more drinks.

As you get older, you may want to revisit these guidelines, as well as your relationship to alcohol—especially if you are a man. Aging is associated with a decreased ability to metabolize alcohol. As such, both the National Institute of Alcohol Abuse and Alcoholism and the American Geriatric Society advise men over the age of 65 to consume no more than one drink per day.

Fact or Fiction: Drinking Can Be Good For Your Health

You’ve probably heard someone make the claim a glass of red wine in the evening is actually good for health. And, more specifically, good for your heart. But how true is it?

This theory is believed to have originated with what is called the French Paradox—the notion that French people love three things: butter, cheese, and wine. Cheese and butter are not terribly good for the heart, and yet France sees relatively low rates of heart disease. So some theorized that red wine must counteract the effects of those fatty foods.

As nice as it sounds, there’s a narrow amount of science to back this up. Some beneficial phytonutrients, like resveratrol, can be found in wine. But phytonutrient totals are typically pretty limited and vary a lot wine to wine.

Some surprising nutritional perks are hidden in beer. Unfiltered beers can contain small amounts of antioxidants, soluble fiber, and other micronutrients. These nutrients aren’t in high enough quantities to justify pouring yourself a beer just for the nutritional content. But hey, if you’re already cracking one open, you’ll take all the nutrients you can get.

https://www.britannica.com/science/alcohol/Structure-and-classification-of-alcohols

https://www.hackensackmeridianhealth.org/en/HealthU/2018/12/27/what-happens-to-brain-drink-alcohol

https://www.drugfreeworld.org/drugfacts/alcohol/short-term-long-term-effects.html

https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm

https://www.health.harvard.edu/blog/is-red-wine-good-actually-for-your-heart-2018021913285

ashwagandha

ashwagandha

Herbs and plants have been used throughout history for their beneficial properties. Over 5,000 years ago Eastern civilizations began using natural herbs, practices, and recommendations for the entire spectrum of health needs, including stress.

Ashwagandha is one of the most important ancient herbs. It has been used to relieve mild stress, maintain energy levels, and support concentration. Recently, holistic practices for health have become popular across the world, and Ashwagandha has enjoyed a worldwide resurgence.

What is Ashwagandha?

Ashwagandha (Withania somnifera) is a small shrub with yellow flowers found primarily in Asia and Africa. Its name is Sanskrit for “smell of the horse” because of the herb’s scent. Although it’s traditionally ingested by making tea from the root, it is now commonly available as a supplement.

Ashwagandha is an example of an adaptogen. This class of substances can support the body’s natural resistance to occasional stress. You can think of adaptogens as “bioregulators” that help support your body when dealing with minor stress in the environment.

Ashwagandha exhibits these adaptogenic properties:

  1. Non-specific effect on the body. Ashwagandha doesn’t target a single mechanism or biochemical pathway. It supports the body’s resistance to occasional stress broadly and exhibits a variety of benefits.
  2. Does not harm the usual function of the body.

Adaptogens can contain a variety of phytonutrients. The active compounds in Ashwagandha include alkaloids, lactones, and saponins.

Benefits of Ashwagandha

Your body has a built-in process for dealing with occasional stress called the general adaptation syndrome (GAS). This process has three stages: alarm, resistance, and exhaustion.

The stimulating effect of Ashwagandha maintains the resistance phase and buffers the exhaustion phase. Instead of a hard crash at the end of the stress response, Ashwagandha supports the transition from the resistance phase into a balanced state of homeostasis. This new state of balance allows the body and mind to carry on, even during a slightly stressful event.

The benefits of Ashwagandha may include:

  • Antioxidant activity
  • Supports calm feelings
  • Helps maintain healthy brain function
  • Supports normal levels of cortisol and neurotransmitters
  • Supports resistance during mild stress
  • Supports healthy sleep
  • Supports athletic performance

Ashwagandha “hacks” your body’s natural stress response. It initiates the same physiological responses that a little bit of stress would—without harming the body. This increases the body’s resilience and helps you maintain balance during occasional physical, mental, or environmental stress.

Research Behind Ashwagandha

Although Ashwagandha has been used for thousands of years, western scientists have just begun studying all its benefits and applications. As modern research catches up, many of their findings support the way Ashwagandha has been traditionally used.

One study conducted in 2012 broke patients into two groups: one group received a capsule of high-concentration ashwagandha root extract twice a day; the other group was given a placebo capsule twice a day. The study lasted for 60 days, over the course of which participants filled out stress-measuring questionnaires and had their cortisol (a hormone related to stress) levels measured.

After 60 days, the study participants who received ashwagandha had lower cortisol levels than those who received a placebo. This result suggests that ashwagandha may be effective at reducing occasional stress in individuals—a conclusion that is supported by a number of other studies as well.

Additionally, a 2019 study found that participants who were given ashwagandha twice daily experienced improved sleep compared to participants in the placebo group. Given the stress-managing effects of ashwagandha, this result isn’t terribly surprising, but it does illustrate another possible application for ashwagandha: supporting healthy sleep.

The only possible side effect noted from consumption of Ashwagandha was minor stomach upset. It is also not recommended during pregnancy.

Resist Occasional Stress with Ashwagandha

The best way to decide if you’ll benefit from Ashwagandha is to try it out. Add a cup of Ashwagandha tea to your morning routine. Or maybe try a supplement daily for a week.

Whether it’s work, family commitments, or just life in general, Ashwaghanda could be the support you need to get through a difficult time.

https://www.healthline.com/nutrition/ashwagandha

https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha

https://health.clevelandclinic.org/what-is-ashwagandha/

https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/

https://examine.com/supplements/ashwagandha/#examine-database

Healthy eating ingredients: fresh vegetables and fruits

Healthy eating ingredients: fresh vegetables and fruits

When it comes to nutrition, one phrase pops up time and time again: eat your fruits and veggies. This bit of conventional wisdom seems simple, but it’s actually a great piece of advice. Fruits and vegetables, it turns out, are rich in vitamins and minerals also known as micronutrients.

What Are Micronutrients?

The nutrients your body needs are classified as either macronutrients or micronutrients. Macronutrients are the proteins, fats, and carbohydrates that give you energy and make up the building blocks of many of your body’s structures. Micronutrients include all the essential vitamins and minerals you eat that play a vital role in your health—everything from bone development to immune system function.

Needless to say, it’s important to have sufficient quantities of various micronutrients in your diet. If your body isn’t getting enough of a particular micronutrient, you have a dietary deficiency. Too little iron, for instance, causes an iron deficiency. Micronutrient deficiencies (MNDs) can have devastating effects on your health when left unaddressed. And unfortunately, they are incredibly common around the world. This article breaks down some of the most common micronutrient deficiencies in various regions around the globe, explores the causes of these MNDs, and offers some strategies to address micronutrient deficiencies in your own diet.

Common Micronutrient Deficiencies Around the Globe

Although micronutrient deficiencies can—and do—affect anyone, they pose the biggest threat to infants, children, and pregnant women. And much of the data gathered from various global studies focuses on these three areas. Most of the time, however, it’s safe to assume the dietary trends presented in these groups also reflect the trends of the region’s general population.

Let’s look at some of the most common MNDs around the world:

Iron: Roughly two billion people do not have enough iron in their diet, making iron deficiency the most common micronutrient deficiency across the globe. This can lead to anemia and may affect the regular function of the immune and endocrine systems.

Iron deficiency is most common in Southeast Asia, sub-Saharan Africa, North Africa, and the Middle East. Globally, the rates of anemia—an indicator of iron deficiency—have been dropping amongst pregnant women and children for the last 20 years.

Iodine: When it comes to growth and development, there’s nothing as important as the thyroid. And for your thyroid to function properly, your body needs iodine—a mineral that does not naturally occur in many foods. To combat iodine deficiency, many countries have iodine fortified table salt. But more on that later!

Although most countries have taken steps to combat iodine deficiency, it remains a pressing global issue. Almost a third of all school-aged children don’t get enough iodine. This deficiency is most common in sub-Saharan Africa and South Asia. Though the global rate for iodine deficiency has been on a downward trend for the last 30 years thanks to fortification efforts.

Vitamin A: A jack-of-all-trades, this vital vitamin plays a role in vision, bone development, and immune function. Vitamin A deficiency, sometimes called VAD, is linked to visual impairments (especially night blindness) and increased susceptibility to infection.

Vitamin A deficiency data shows VAD is most common among children in South Asia and sub-Saharan Africa. According to the World Health Organization (WHO), hundreds of millions of children are blind as a result of vitamin A deficiency—and half will die within a year of the onset of their blindness.

Zinc: As with most micronutrients, zinc’s role in the body is multifaceted. It aids immune function, DNA synthesis, childhood and adolescent growth and development, and more.

Zinc deficiency is thought to be one of the leading causes of nutrition-related deaths around the world. In developing nations, improper zinc intake has been tied to higher mortality rates from diarrhea, malaria, and respiratory infections. Additionally, zinc deficiency is associated with increased maternal and newborn mortality rates. It’s common in impoverished areas and is most prevalent in parts of Indonesia, South Asia, and sub-Saharan Africa.

Folate: Vitamin B9 comes in many forms—collectively known as folate. While folate does occur naturally, more than 75 countries have started fortifying foods with a synthetic form known as folic acid. Functionally, folate and folic acid are identical.

Folate’s main role in the body is to help produce new cells, but it also plays an important part in fetal and newborn health in pregnant women. Folate deficiency in pregnant women increases the chances of premature birth, low birthweight, and neural tube defects such as spina bifida.

Causes of Micronutrient Deficiencies

The causes of MNDs vary, but there’s almost always a common denominator: poverty. Across the board, rates of micronutrient deficiencies are highest in low-income and developing nations. And within wealthier countries, micronutrient deficiencies are most common in impoverished communities.

This raises one big question: why is poverty tied to micronutrient intake? The answer is simple. Money affords people the ability to eat varied diets. Micronutrients occur naturally in fresh fruits and vegetables, whole grains, animal products, and more. To obtain all the micronutrients you need, you should be eating a well-balanced, varied diet. In poorer areas, people often eat energy-dense foods with little nutritional variety. Over time, this leads to micronutrient deficiencies.

Some micronutrient deficiencies are caused by specific dietary choices. Anemia, as mentioned above, stems from an iron deficiency. Iron comes in two forms, heme and nonheme. The former is found in meats and fish, whereas the latter is found in plants. Heme is far easier for the body to process than nonheme—and a diet supplemented with meat and fish tends to give the body more iron than, say, a plant-based diet. This doesn’t mean vegetarians and vegans inherently have iron deficiency, but followers of these diets should consider taking an iron supplement.

Addressing Micronutrient Deficiencies: Individual and Collective Strategies

Micronutrient deficiencies exist on two levels: individual and global. The former focuses on your personal diet. How can you ensure you’re getting the micronutrients you need? The latter deals with global dietary trends. How can governments and other organizations implement changes to help address micronutrient deficiencies on a global scale? Naturally, the strategies associated with each level are very different.

MNDs on the Collective Level

For the past several decades, nearly every micronutrient deficiency discussed in this article has been on the decline globally. This is thanks largely to food fortification programs. Fortification is the process of adding a nutrient to a food that otherwise would not contain it. One common example is adding iodine to table salt, but many countries have started fortifying cereals and other staple foods with zinc, folate, and iron as well.

Because poverty is one of the driving factors behind malnutrition and micronutrient deficiencies, global efforts to combat MNDs are inevitably tied to poverty-reducing measures. Other strategies include increasing access to fresh produce and implementing nutrition education programs within at-risk communities.

MNDs on the Individual Level

Global nutrition takes time, cooperation, and resources. Focusing on your individual nutrition is far easier. The best way to get the right amount of essential micronutrients in your diet is to eat a wide variety of foods from the five food groups: dairy, grains, fruits, vegetables, and proteins.

https://www.karger.com/Article/FullText/371618

https://ourworldindata.org/micronutrient-deficiency

https://www.who.int/health-topics/micronutrients#tab=tab_1

https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(22)00029-3/fulltext

https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html