Best foods to eat for your age group
All posts, Nutrition

How to Age-Proof Your Diet: Best Foods to Eat for Every Age Group

Medically review by Kim Langdon

Best foods to eat for your age group

Like with most facets of life, our diet is subject to change.

While the guidelines of Happy Body Formula and the 7 Day Make Ahead Meal Plan could very well work for people of all ages, we have to be mindful of what our bodies need as time goes on.

In order to ensure longevity - and not just that, but a healthy life - we have to be sensitive to our bodies ever-changing needs.

Graceful aging is made possible by nutrition, proper exercise, sleep and stress-management.

Over time, we have to adjust accordingly to accommodate our physical and biological needs. Different decades of our life can benefit from a little extra attention.

These are the foods you should be eating to age-proof your diet and live your best life, no matter what birthday is around the corner.

Best foods to eat in your 20's

Best foods to eat in your 20's

In your 20's, you might still be thinking you're quite invincible. While you've hopefully got plenty of time left, eating well now will definitely pay off later.

Your twenties bring on a lot of change as you establish your life - careers, marriages, houses, kids and finances are huge themes during this time.

Thus, the 20-somethings are facing some seriously stressful adjustment periods!

Here are some traps you should try to avoid.

Being time poor leads to poor eating habits?

Bad Eating Habits

Excuses, excuses! The 20's are a time of rapid development, and we're often pretty darn busy making moves so that we can finally settle down a bit.

It seems like one big thing happens, and then we're on to the next. We hardly leave time in the day to breathe let alone cook and eat healthy meals.

The solution? For one, we are big proponents of meal prep!

Downloading our 7 Day Make Ahead Meal Plan is a great step to get in the swing of making your food ahead of time.

With just one day of cooking, you can easily have nutritious choices on hand for eating at home or on-the-go making the, "I have no time" excuse invalid.

Easy choices such as boiled eggs, tinned fish, avocado, raw fruits and veggies, good quality pre-made soups and pre-packed salads are a simple way to ensure that your meals are balanced and energizing without being time-consuming.

You're still growing!

Growth in Diet

When you're in your 20's, you're well past growing pains and puberty, but your body is still under construction.

Your skeleton is still growing, and bone health is more important than ever.

Keeping your bones well-fed now will pay off later, as the rest of the aging process includes natural deterioration of bone strength.

The solution? Calcium, of course!

While dairy is often viewed as the holy grail of what is optimal to maintain bone density as we age, the list goes far beyond a glass of milk.

Incorporate more calcium-rich foods like sesame seeds (or tahini), sardines, and leafy greens like collards and spinach.

Fermented dairy also includes calcium with less potential for negative reactions; eat yogurt and cheese in place of dairy milk.

Just as important are vitamins D and K as they work together with calcium to make sure your bones are strong and healthy.

Eggs, meats and seafood, and plenty of sunshine will supply you with the right dose of Ds; while aged cheese, leafy greens, and other vegetables will boost your Ks.

Drink to your health

We're not the "fun police", but we can say that your liver needs proper love and care to process those jugs of margaritas and vodka shots.

The more strain you put on your liver, the less efficient it will be in performing its intended functions such as filtering and flushing out the toxins in your body.

Too much alcohol can also pack on a few unexpected pounds and affect your gut health.

The solution?  Opt for good quality wine and clear spirits without the sweet mixers, and don't forget to drink plenty of water in between.

Drinking a glass of warm water with lemon juice every morning will give your liver a helping hand; so will eating plenty of cruciferous vegetables (such as broccoli and cabbage), and foods high in sulfur (think onion, garlic, eggs, and leafy greens).

Fighting a hangover?

Ditch the greasy burger in favor of freshly squeezed juices (we love beetroot, carrot, apple, and ginger) and a plate of poached eggs with grilled salmon.

A cup of full-fat, unsweetened yogurt is also a good idea!

Key nutrient you need in your 20's

Protein will keep you satiated and provide the building blocks to build and maintain your muscles.

Aim for 60 to 100 grams of protein a day. Calcium, vitamin D and vitamin K are essential for strong and healthy bones.

Potassium is often forgotten, yet it helps your muscles and heart to function properly.

Focus on a variety of fruits and vegetable for your potassium needs.

Women in their 20's are particularly susceptible to depression, so it's a good idea to feed your brain with some feel-good foods such as Omega-3s rich salmon and tuna, as well as flaxseed, walnuts and dark chocolate.

Best foods to eat in your 30's

Best foods to eat in your 30's

Ah, finally!

We've gotten to the light at the end of the tunnel that is our twenties - but what now?

While you may be prioritizing 'me' time and allowing yourself to de-stress with yoga and meditation sessions, new struggles will begin to pop up.

In your 30's, this comes down to the actual aging process. And so it begins...

The decade of fatigue

Experiencing Fatigue

The days of energetic youth are dwindling, and you can kinda, sorta feel it.

Maybe you notice yourself dragging your feet more, or perhaps getting out of bed in the morning with any glimmer of enthusiasm is nearly impossible.

Maybe those milestones from your 20's are still hitting hard into your 30's, and the stress has just become something of a chronic symptom - it happens.

The solution? Addressing chronic stress via diet is an important factor to fight off fatigue. It's good to load up on foods with immune-boosting properties as stress can wear down our body's ability to fight.

Eat foods rich with vitamin E such as almonds, leafy greens, and raw seeds.

It's also important to get B vitamins which aid in the body producing an effective physical response to stress - think liver, poultry, seafood and bananas.

Wrinkles happen

Getting wrinkles

That's all there is to it, really. Our best advice is to embrace the aging process, including the obvious physical changes. Self-love is something we value above all.

Fortunately, there are a few ways to avoid deep and excessive lining on the face. We can't fight it off entirely, but nutrition plays a huge role in these facially formative years.

The solution? Eat foods that are great for your skin!

It is the largest cell in the body, after all, and a proper supply of nutrients helps that cell rebuild.

Here's a list of the ten essential nutrients you should be getting. One example is silica which is vital for collagen production; this helps our skin stay plump and smooth.

You can find this nutrient in fruits like apples and oranges. Another essential nutrient is zinc which helps protect our skin from sun damage.

You can get this in oysters, pecans, and mushrooms. Gelatin is great for your skin and hair as well, so get that bone broth simmering, or making some healthy fruit jelly for dessert.

Key nutrient you need in your 30's

As well as the nutrients we mentioned above, it's important to get plenty of folate, which is critical for a healthy pregnancy and in helping your body make new cells.

Folate may also help reduce the risk of heart disease. Stock up on asparagus (also great for regulating hormones), spinach, avocados, broccoli, oranges, and properly cooked chickpeas.

Phytonutrients - think antioxidants - help to slow down the clock, ward off heart disease and protect you against cancer.

In addition to eating plenty of colorful fruits and vegetables, you should include some dark chocolate, red wine, and coffee, which are high in these compounds.

If you're feeling mentally and physically drained, you might be running low on iron. Add some beef, shellfish, poultry, kale and pumpkin seeds to your diet to get an iron boost.

Best foods to eat in your 40's

Best foods to eat in your 40's

Brain food

Food for your brain

It's obvious that we have to take care of our body's most important muscle. This is especially true in your 40's and the years that come after that.

By feeding and exercising our minds properly, we do a lot in the way of warding off degenerative diseases like Alzheimer's.

Moreover, our brain is responsible for our bodies, so it's best to start from the ground up.

The solution?

The brain thrives on real food, and the body follows suit.

Certain nutrients are good in terms of delivering proper amounts of oxygen to the brain and protecting neurons which in turn ward off rapid deterioration of the brain.

Foods like beets, olive oil and walnuts have some serious brain-boosting properties including antioxidants, vitamin E, and natural nitrates.

Read more about 10 foods you should be eating for your brain.

Shrinking muscles

Shrinking muscles

While you should still be hitting the gym - including weights or resistance training - well into your later years, your body is less likely to want to hold on to all that muscle.

In fact, our bodies are more keen on storing fat the older we get. Putting on muscle is difficult in the first place, but as we creep into the 40's and beyond, it gets even harder.

The solution?

Getting enough protein helps immensely. Check out our handy muscle building nutrition cheat sheet for the approximate amount of protein you should be getting, and the best ways to pack it into your diet.

This helps the muscles both grow and repair, keeping them strong.

While you may have trouble adding muscle mass later in life, regular exercise and proper diet ensure that you can maintain what you're already working with while slowly building on a healthy foundation.

Key nutrients you need in your 40's

As we get older, our heart and arteries will need more attention.

Focus on anti-inflammatory foods that help to lower the 'bad' LDL cholesterol such as antioxidant-rich red grapes and red wine, Omega-3 rich oily fish and seafood, foods high in fiber such as sweet potatoes, celery, carrots and buckwheat, and healthy fats from avocados and olive oil.

Avoiding refined carbohydrates and excess sugar while keeping your stress levels down will also help to keep the inflammation down.

To keep your vision from weakening, go wild with greens - broccoli, spinach, zucchini and kale - which are high in lutein and zeaxanthin, two antioxidants that help to protect your eyes from UV damage.

Finally, as you approach menopause and bone-building estrogen starts to decline, calcium and vitamin D will become even more important; make sure you get plenty of aged cheese and full-fat yogurt, eggs, sardines, sesame seeds, meats, and seafood.

What do you do to eat for your age? Tell us below! Share this with your friends of all ages! 

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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References

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All posts, Nutrition

The Ultimate Guide to the Alkaline Diet (Shopping List Included)

The alkaline diet is more of a dietary approach than a stringent, harsh “diet.” It focuses on eating foods that alkalize the body and reduce inflammation.

Alkalizing foods are the opposite of acidic foods, which can be associated with chronic disease and other health problems.

So how does the alkaline diet work?

What do you eat on an alkaline diet? And does research support this way of life?

[toc]

What is an Alkaline Diet?

An alkaline diet focuses on consuming foods that have an alkalizing effect on the body, which means that it has the opposite effect of acidity. The theory is that disease processes cannot form in a body with a proper pH balance and that when the body slips to the acidic side, that disease and cellular breakdowns occur.

“Potential of hydrogen” is what pH stands for and is a measure of the acidity and alkalinity of the body’s tissues and fluids, measured on a scale of 0 to 14.

Alkaline items have higher numbers, while acidic items have lower numbers. A pH number of 7 is considered to be pH neutral.

Foods on an alkaline diet include plenty of fresh vegetables, fruits, and unprocessed plant-based sources of protein and fats.

Does Research Support Alkaline Eating?

Research has shown that the alkaline diet can be helpful because it balances the body’s pH levels, and can have benefits that include: (source)

  • Reduced blood pressure
  • Improved diabetes
  • Alleviated symptoms of arthritis
  • Lowered inflammation levels
  • Improved bone density
  • Weight loss
  • Decrease plaque formation in arteries
  • Reduce calcium deposits in kidneys and urine
  • Improve muscle health
  • Reduce cramps and spasms

What Foods to Eat and Not Eat on the Alkaline Diet

While all foods are on a scale between completely acidic and completely alkaline, but most fall into one side of the spectrum or another. While it’s okay to eat acidic foods at times, it’s essential to aim for a majority of alkalizing foods to balance out the overall acidic nature of modern lifestyles.

Highly acidic foods that should be avoided or rarely eaten on an alkaline diet:

  • Alcohol
  • Coffee
  • Black tea
  • Sweetened beverages, including juice
  • Chocolate and cocoa
  • Honey, rice syrup, maple syrup, and artificial sweeteners
  • Mustard
  • Miso
  • Vinegar
  • Yeast
  • Beef
  • Chicken
  • Eggs
  • Pork
  • Shellfish
  • Dairy products
  • White rice, brown rice, and wild rice
  • Apples
  • Apricots
  • Banana
  • Blueberry
  • Blackberry
  • Grapes
  • Mango
  • Oranges
  • Peaches
  • Papaya
  • Strawberries
  • Bread
  • Walnuts

Alkaline foods that should be eaten often include:

  • Himalayan sea salt
  • Avocado
  • Broccoli
  • Cabbage
  • Brussels sprouts
  • Celery
  • Cucumbers
  • Garlic
  • Kale
  • Parsley
  • Spinach
  • Beets
  • Carrots
  • Ginger
  • Lettuce
  • Onions
  • Zucchini
  • Lemons and limes
  • Rhubarb
  • Chia seeds
  • Hemp seeds
  • Quinoa

The Top 10 Worst Acidic Foods to Avoid

Even if you’re not following the alkaline diet, these 10 foods are so acidic that they’re best eaten in extreme moderation, if at all:

  1. Artificial sweeteners
  2. Wheat products
  3. Pasta
  4. Peanuts
  5. Processed cereals
  6. Refined sugars
  7. Alcohol
  8. Dairy products
  9. Deli cold cuts
  10. Bread

The Top 10 Best Alkaline Foods to Eat

The following foods are highly alkalizing and help to fight inflammation within the body. They’re a healthy part of any diet.

  1. Avocados
  2. Broccoli
  3. Cabbage
  4. Celery
  5. Cucumbers
  6. Endives
  7. Raw garlic
  8. Wheatgrass
  9. Kale
  10. Parsley

How to Get Started on an Alkaline Diet

If you want to know where your current acid levels are, you can purchase pH strips and test before you begin changing your diet. These can be purchased at health food stores, pharmacies, or online.

Testing strips will measure acid levels via saliva or urine. If testing saliva, you need to wait at least 20 minutes after eating, or better yet, test first thing in the morning before eating any food or drinking anything.

If measuring urine, use your second urination of the day, and not the first. Optimal results are between 6.8 and 7.2, although testing kits might have different ranges. Follow the recommended ranges on the product that you purchase.

Use the following tips to get started on an alkaline diet. Remember that even dietary protocols that are designed around specific principles should serve your dietary needs, so it’s essential to listen to your body first and foremost.

If you ever have questions about your health or food intake, consult with a nutrition or medical professional to ensure that you’re getting what you need.

Step One: Buy organic whenever possible.

While it’s not essential if you can afford organic foods and they’re available, it’s ideal to consume these. Organic foods are grown in soil that is richer and healthier than conventional soil because of the avoidance of harsh chemicals and pesticides.

Organic foods are not only cleaner but richer in nutrients and more alkaline.

Step Two: Focus on fresh.

Fresh fruits and vegetables are the most alkaline. While frozen versions of these foods would still fall into the alkaline category, some nutrients are lost in the preserving process.

Canned and dried fruits and vegetables are often significantly more acidic than fresh versions, so it’s important to focus on fresh and unprocessed ingredients.

Eating produce raw will also provide the most nutrient benefits. If you’re cooking fruits and vegetables, ensure that they’re cooked on low to medium heat since high heat can destroy nutrients.

Step Three: Boost your diet with alkalizing supplements.

While supplements can’t correct a poor diet, they can be used to boost a good one. A few supplements are highly alkalizing and have numerous health benefits of their own.

These include turmeric, chlorophyll, spirulina, and wheatgrass powder. These can be taken daily and added to things like smoothies, green juices, and smoothie bowls.

The biggest benefit of these is that not only are they anti-inflammatory, but they’re rich in antioxidants that fight inflammation and work to reduce the toxic load in the body. They can also promote natural detox.

Step Four: Drink alkalized water.

Oddly enough, some water can be more acidic than others. Alkaline water has a pH ranging from 9 to 11. Tap water is the most acidic. Reverse osmosis filtered water is still slightly acidic but is better than straight from the tap.

Distilled water is more alkaline, and certain types of water have been alkalized by having minerals added. You can alkalize water by adding a pinch of baking soda or specially formulated pH drops, which typically contain electrolytes and minerals. You can also add a pinch of Himalayan sea salt to water.

Step Five: Avoid acidic lifestyle choices and behaviors.

An alkaline diet focuses on boosting alkaline food intake but should also seek to minimize behaviors that contribute to acid-alkaline imbalances in the body. These habits can include any of the following, and should be avoided when possible:

  • Chronic stress and lack of healthy coping abilities for stress
  • Regular alcohol consumption
  • Regular caffeine or coffee consumption
  • Drug use
  • Smoking
  • Not exercising
  • Not sleeping well
  • Excessive use of antibiotics
  • Eating too little fiber
  • Drinking too little water (aim for half body weight in ounces each day of alkaline water)
  • Artificial flavorings, colorings, preservatives, and sweeteners
  • Conventional cosmetics, body care, and hair products
  • Exposure to conventional household cleaners
  • Exposure to artificial fragrance
  • Constant cell phone, laptop, tablet, or technology exposure or connectivity
  • Use or exposure to pesticides and herbicides
  • Exercising too much

Step Six: Practice alkalizing behavior.

Much like an alkaline diet can be impacted by acid-causing lifestyle factors, so it can be boosted by behaviors and practices that increase alkalinity within the body and promote reduced inflammation, lowered stress levels, and a more balanced level of health.

Living an alkalizing lifestyle means drinking water throughout the day to stay hydrated, but it also involves focusing on self-care behaviors. Practicing yoga regularly, for example, and deep breathing exercises can help increase the body’s oxygen levels and reduce stress.

Meditation can improve brain function and boost mood, and even has a positive effect on gut health. Regular exercise, even if it is not yoga, can promote a healthy attitude and balanced biomarkers like healthy cholesterol, liver enzymes, kidney enzymes, triglycerides, and blood.

Focusing on habits and activities that make you feel creative, joyful, and energized have a detoxing effect on the body and can improve overall health because they activate the parasympathetic nervous system, which counters the constant “fight or flight” instincts that seem to be a natural side effect of today’s busy and chaotic way of life.

Finally, having a healthy sleep routine is vital for ensuring that the body has time to repair itself, boost hormone levels, naturally regulate appetite and mood, and more. Without enough sleep, your body cannot be healthy, no matter how well you eat.

Step Seven: Focus on balance.

It can be easy to go overboard and obsess over the acid or alkaline ratings for foods when you get started on an alkaline diet. Don’t only focus on the numbers but look at the big picture of your diet.

Many charts on the internet break down foods into categories that range from being extremely acidic to extremely alkaline, with several categories in between. You don’t only have to eat alkaline foods, and you don’t have to keep score of your alkaline number throughout the day.

Choose more foods that fall into the alkaline category than the acid category and listen to what your body is saying. Making a change to an alkaline lifestyle can be a dramatic shift for some and might require a few weeks or months to naturally transition.

Step Eight: Decrease stress.

Even if you’re living an alkalizing lifestyle and eating alkalizing foods, if your head is constantly stressed from work, family life, relationships, or health problems, then you’re going to have a hard time turning your body into an alkaline environment.

The gut and the brain are intimately connected via the enteric nervous system, and the balance of good-to-bad bacteria in the gut can influence the brain in many ways, including neurotransmitter levels, moods, emotions, and decision making. An alkaline diet is gut healthy and promotes good gut bacteria, but it can take a while for the gut bacteria to shift.

Additionally, not all mental health issues are firmly rooted in the gut, and so transitioning to a new way of life might also benefit from professional support whether it’s a counselor, therapist, life coach, nutritionist, or other support team person.

Decreasing stress is a different path for everyone but should be addressed in a healthy and proactive way.

Step Nine: Listen to your body.

The alkaline diet is rich in antioxidant foods that promote a balanced pH, but sometimes foods won’t agree with you no matter how alkaline they are. Don’t force yourself to eat foods that are causing digestive upset or other unpleasant symptoms even if they’re alkaline.

The body really does know best and learning to listen to what it’s telling you is the best way to take your health to the next level. Some seasons of life will have different nutritional requirements than others.

Pregnancy, for example, will have a higher demand for protein and fat, and trying to adhere to a strict alkaline diet may not be possible.

It’s always essential to make sure that your diet is meeting your health needs, and not that you’re conforming to the demands of a diet.

Final Thoughts about the Alklaine Diet

The alkaline diet is a pH balanced approach to eating that focuses on alkalizing foods to combat the inflammatory and acidic nature of the modern way of life.

Alkaline foods tend to be vegetables and fruits, with some plant-based protein and fats. Acidic foods don’t have to be avoided entirely but should be eaten in balance with alkalizing foods.

Research supports the benefits of an alkaline diet. It can improve health, reduce chronic disease, and be preventive for many conditions, including diabetes, heart problems, and more.

There is no single right way to approach an alkaline way of eating. It is a spectrum of foods and the goal is to end up on the alkaline side of things in both foods and lifestyle choices.

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References

  1. Sebastian A, Morris RC., Jr. Improved mineral balance and skeletal metabolism in postmenopausal women treated with potassium bicarbonateNew England Journal of Medicine1994;331(4):p. 279.
  2. Schwalfenberg GK, Genuis SJ, Hiltz MN. Addressing vitamin D deficiency in Canada: a public health innovation whose time has come. Public Health2010;124(6):350–359.
  3. Waugh A, Grant A. Anatomy and Physiology in Health and Illness. 10th edition. Philadelphia, Pa, USA: Churchill Livingstone Elsevier; 2007. 
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Natural Energy Boosters
All posts, Nutrition

5 Natural Energy Boosters to Keep You Buzzing Throughout the Day

Medically review by Kim Langdon

Natural Energy Boosters

Feeling a little run-down?

We all do sometimes. Long days beg for more energy than our bodies are capable of mustering up sometimes.

The best natural remedy for a more vibrant you?

It's likely hiding out in a better night's sleep, but what if that's not enough?

Worst case scenario, you're just not getting a full snooze every evening. While we emphasize it's importance - especially during the 9 weeks of Happy Body Formula - we get it!

We're busy bees, and many of us suffer from sleep issues here and there.

Coffee and tea can lend us an extra boost in the AM, but too much caffeine is definitely a bad thing.

Besides, you might end up jittery just to crash later if you have one cup too many.

With that said, there are other natural energy boosters that offer up some sustainable vitality that can keep you buzzing a little bit longer throughout the day.

Here are five of our favorites.

1. Eleuthero

Eleuthero

You might not know much about this incredibly powerful herb, but trust us - you should get familiar with it!

We talk more in-depth about its effects and the studies done on this "adaptogen" here, so it goes beyond a natural energy boost.

For a bit more vigor, Eleuthero is a great supplement. The best part?

It has no negative side effects. Unlike most energizing supplements which can leave you feeling a bit too jittery, this herb is very mild.

Otherwise known as Siberian ginseng, this herb is actually unrelated to ginseng which is a popular ingredient in most energy drinks.

Studies have shown that it's effective for athletes to use before a grueling endurance workout which clearly says something about its ability to provide an energy boost.

Beyond feeling a bit more wide-eyed, you can expect increased stamina and less fatigue later.

Over time, supplementing with this herb helps the body create energy stores that the body can then reach for when needed and use very efficiently.

2. Eat the yolks

Egg yolk for energy

In case you're still under the impression that an egg white omelet is the best part of waking up, we want to make things clear: the yolks are where the magic happens.

If you end up groggy or tired shortly after breakfast, your standard bowl of oats or buttered toast could be the culprit that's weighing you down.

The yolk is no joke. In fact, egg's might just be nature's most perfect food, and that means it's going to give you long-lasting energy both mentally and physically.

This is especially important first thing in the morning, so pair your cuppa with 2-3 whole, pastured eggs for the best results.

No rise in blood sugar due to the egg's utter lack of carbs mean you won't have that rise and fall of energy you might get with a sugary breakfast cereal or a donut on the go.

Managing stable blood sugar throughout the day is key for energy!

Vitamins B12 and B6 which are found in eggs are necessary for energy production, and the fats and protein will keep you satiated.

3. Lemon water

Lemon water for energy

You know the age-old saying: "When life gives you lemons, make warm lemon water."

Okay, maybe we made that up, but lemonade is just a tad bit too sugary for us to get on board with.

Instead, opt for a simpler combo. This is especially effective first thing in the morning, y'know, when you need a little (or a big) pick-me-up quick. In fact, we recommend it every single morning during the Happy Body Formula program.

We're often so accustomed to chugging down coffee straight out of bed, we neglect the fact that hydration is great energy.

Caffeine can actually dehydrate the body, and on top of sleep's dehydrating effects, this is no good!

Warm lemon water gives you the water you're craving and the lemon adds a nice little zing for an extra boost.

Hydration can boost the mood and feeling good makes you feel naturally more energetic and focused. It can also help you kick coffee to the curb.

While coffee IS a perfectly healthy and natural means of energy, it's best in moderation.

So, even going 50/50 on lemon water and coffee can help your energy levels stay more stable throughout the day.

Sometimes, it's helpful to do a little detox (which lemon water is also fantastic for!) 

4. Cardamom

Cardamom for energy

This little spice is often used in curries and chai tea, making it suitable for both sweet and savory tastes.

Otherwise, it's an often overlooked spice that you could probably afford to use a bit more often.

Besides, chai tea is a tasty and energizing way to start the day. The combination of mild black tea and warm spices like cardamom could help you get started on a strong note.

Cardamom has quite a few notable health benefits which make it great for purposes beyond liveliness, but what makes it so naturally energizing?

Well, cardamom pods open up your blood vessels and have long been used in Asia to improve circulation and improve energy levels.

Fun fact: cardamom is also considered an aphrodisiac which has a lot to do with those two factors! (Read more about best foods for a healthy sex life here).

You can also use cardamom essential oils for some of the same vitality-boosting properties which might make it easier to use.

Try diffusing them during the afternoon when you're most likely to reach for that second round of coffee or a quick cat-nap.

5. Essential Oils

essential oils for energy

Speaking of essential oils, a little aromatherapy can go a long way! Maybe your diet is already in tip-top shape and you're just looking for a little something passive to keep your spirits lifted throughout the day.

From focus and clarity to more energy, using essential oils to put some pep in your step is a simple habit to get in the swing of.

Lemon oil can offer up similar benefits to hot lemon water in the AM. You can add a few drops to your water in case you don't have fresh lemons handy.

Orange oil can offer up a citrus-inspired boost in productivity, eucalyptus oil is lovely for a quick refresh, and peppermint oil is naturally invigorating.

You can diffuse different blends (try them all at once!) or splash a bit into your tea for a nice afternoon pick-me-up. Rubbing a little peppermint or lemon oil on your temples will give you a quick boost.

Like adaptogens, there are no ill side-effects to using essential oils, so it's a perfectly natural way to experiment with what works for you. Bonus? Your house will smell ah-mazing!

What's your trick to staying vibrant and energized throughout the day? We want to know! Share it with us below.

Of course, the best way to boost your energy is a good night's rest each evening. Join our FREE 7-Day Sleep Better Challenge for some tips and tricks on how to get the best zzz's of your life.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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Benefits of Coffee
All posts, Nutrition

12 Coffee Health Benefits and Why You Don’t Necessarily Have to Quit Caffeine

Fact checked by Aimee McNew for Accuracy

Benefits of Coffee

Coffee is one of the most popular drinks across the world. It has been consumed for thousands of years, yet in recent decades, it has been vilified as a stimulant or unhealthy.

So what’s the real answer: is coffee healthy? Should you quit drinking it entirely, or is it okay in moderation?

Luckily, research has plenty to say about coffee, and the good news is, there are lots of benefits!

Read on to determine whether or not coffee could be good for you and what health benefits it might have to offer.

Coffee Basics

More than half of the adults in the United States drink coffee on a daily basis.

The average coffee drinker consumes a whopping three or more cups per day, too, so we’re not talking about casual coffee drinkers.

Americans are so loyal to their daily cup of joe that they spend more than 40 billion dollars on coffee every year.

Stunningly, the U.S. falls below 21 other countries in the amount of coffee consumed per household. Coffee is an important beverage across the world.

The funny thing is that coffee beans have no taste on their own until they are roasted and prepared.

Roasting coffee is something of an art form, with true coffee drinkers having strong preferences for length and type of roast and even how their cup of joe is brewed and prepared.

Light, medium, and dark roast coffees all have distinctly different flavors. How the coffee is brewed further impacts that and whether you take your coffee black or with cream and sugar dramatically influences the type of beverage it is, too.

People don’t just like coffee for the caffeine or flavor either. Coffee is rich in antioxidants and other nutrients that make it a healthful beverage in many cases.

It’s really only in the U.S., and recently, where coffee has been vilified as a health risk or a “drug” that people should cut back on.

Research actually finds that regular coffee drinkers have lower disease risks in many cases than those who abstain, and that regularly drinking coffee in moderate amounts poses no threats.

Let’s explore the top benefits.

12 Health Benefits of Coffee

Coffee is delicious however it is roasted, and the good news is that it’s not just a jolt of energy.

Coffee has actual health benefits that promote good health, longevity, and more. These are the top research-backed benefits.

Of course it’s important to note that just because coffee is healthy doesn’t mean that it’s a good idea to drink it loaded with milk, sugar, and other ingredients.

These health benefits pertain to actual plain black coffee.

Diluting it with milk, sugar, and other ingredients reduces the amount of coffee you’re taking in and replaces it with ingredients that could be inflammatory, allergenic, and contributive to weight gain and health problems.

If you don’t drink your coffee black, consider the health benefits of trying it this way or consider looking for healthy alternatives, like low-carb creamers and sugar alternatives, like stevia.

1. Protects DNA from Being Damaged

Every cell in the human body contains DNA, the code that essentially makes us who we are.

Because cells have to constantly replicate over and over, there are numerous chances each day for there to be errors in the process.

The older we get, or the more inflammatory or chronic issues we have, the more chances there are for our DNA to “break” or to replicate with small errors.

Over time, this can result in health problems or degenerative disorders.

Coffee has been shown to protect the integrity of DNA and to promote a flawless replication during the copying process.

This happens primarily because coffee is rich in antioxidants which fight inflammatory and oxidative damage that can interrupt the copying integrity.

Coffee goes to work protecting DNA almost immediately, with positive benefits seen in as little as two hours after consumption. (1, 2)

In order to get the most benefits, however, you need to drink it on a daily basis and the darker the roast, the better. (3)

2. Boosts Energy Levels

Perhaps one of the top reasons why people consume it, coffee helps to boost energy levels and reduces feelings of fatigue.

While it won’t replace a good night’s sleep, it can legitimately increase your energy and ability to function at higher levels. (4) This is, of course, due to the presence of caffeine.

Caffeine gives you a boost of energy because it blocks adenosine in the brain.

Adenosine is a neurotransmitter that is an antagonist to dopamine and norepinephrine. When adenosine is higher, you might feel tired, sluggish, and even more unhappy.

3. Promotes Optimal Brain Function

Coffee doesn’t just make you feel more awake. It also helps to optimize several aspects of brain function including how quickly you can react and think on your feet.

It also boosts mental function and cognition, memory ability, and even focus. (5)

4. Protects Against Neurodegenerative Disorders

There are many neurological conditions that impact the brain and total body health including Parkinson’s disease, Alzheimer’s, and dementia.

For these conditions there are no cures available and they can dramatically alter the quality of one’s life.

While genetics can play a role in all three, research shows that regular coffee drinkers have a reduced chance of developing them.

People who drink coffee on a daily basis have a 65 percent lower chance of being diagnosed with Alzheimer’s, which is the leading cause of dementia and age-related brain disorders. (6)

Parkinson’s is the second-most common neurodegenerative disorder.

It affects the ability to control muscles and can result in uncontrollable tremors, as well as other complications.

Coffee drinkers have as much as a 60 percent reduced chance of developing Parkinson’s disease. (7)

However the protective benefits are only seen with caffeine coffee, not decaf.

5. Promotes a Healthy Liver

The liver is the body’s largest internal organ that is responsible for more than a hundred essential functions.

Because the liver handles toxins and can be damaged from things like alcohol, prescription drugs, and other chemical exposures, it can be prone to damage and disease.

Coffee protects against certain types of liver damage or disease, including cirrhosis. This is especially true for anyone who drinks at least three or four cups per day. (8)

6. Lowers the Risk of Depression

Coffee for Depression

Depression is a disorder that can be caused by numerous factors.

While it seems to only involve the brain, it can be tied to many other areas of health including the gut, the thyroid, other hormones, and more. 

Mental health is just another aspect of physical health.

Research shows that depression has roots in inflammation in many cases. Coffee is rich in antioxidants which can combat the negative and damaging effects of inflammation problems.

More than four percent of the general population in the United States are dealing with clinical depression, but research shows that people who drink three to four cups of coffee per day have a more than 20 percent reduced chance of becoming depressed or having a recurrence of depression. (9)

7. Helps the Body Burn Fat

Caffeine is sometimes taken in pill form as a fat-burner. This method causes the body to be exposed to excessive doses and caffeine in and of itself can pose health risks.

Caffeine in coffee, however, when paired with the antioxidants and other benefits, is less harmful for those who are not sensitive to it.

Caffeine in coffee can boost your metabolic function by as much as 11 percent, helping to encourage your body to burn more fat for energy. (10)

8. Reduces Risk of Diabetes

Type 2 diabetes is one of the most epidemic health problems across the world.

It can increase the risk of other health problems, like heart disease and cancer, and causes a number of problems on its own.

Regular coffee drinkers have a lower risk of developing this type of diabetes, by as much as 67 percent. (11)

Every cup of coffee consumed each day represented a more greatly reduced risk, up to about three or four cups.

9. Downgrades the Risk for Certain Types of Cancer

While cancer is a terrifying word, it is not in and of itself a disease, but rather a breakdown of healthy cell function.

Cells replicate in certain controlled and organized manners.

When cells have changes to them that remove checks and balances or that allow certain problematic cells to grow without being destroyed, cancer can occur.

Coffee does not protect against all types of cancer, but research shows it can defend against certain types, including:

  • Liver cancer, reducing the risk by 40 percent (12)
  • Colorectal cancer, reducing the risk by 15 percent (13)
  • Uterine cancer

10. Protects Heart Health

Coffee also protects heart health because of the antioxidants. They can protect the cells of the heart from being damaged by oxidative stress.

Coffee also increases blood flow, which can boost circulation and promote cardiovascular wellness. (14)

11. Boosts Longevity

Coffee for Longevity

Coffee can increase the overall chance of living longer, partly because of all the health benefits already mentioned.

By reducing the chances of many chronic and degenerative diseases, coffee could help you live longer. Antioxidants are another reason why they could increase your lifespan—reducing oxidative damage makes cells live longer.

People who drink three to four cups of coffee per day have been shown to have as much as a 15 percent reduced chance of death, with those drinking four cups having a greater benefit. (15)

Over the course of a few decades, coffee drinkers can also experience a general reduced chance of mortality. Men experienced a 20 percent reduction and women a 26 percent reduction. (16)

Even people who already have chronic disorders like type 2 diabetes can experience a reduced mortality rate because of coffee.

One study showed that those who drank coffee and had diabetes experienced a reduced chance of death—by 30 percent! This study spanned 20 years. (17)

12. Reduces the Risk for Stroke

While people who claim that coffee is bad for you will say that it increases blood pressure, this effect only seems to be noted in people who irregularly consume it.

Regular coffee drinkers don’t have sustained blood pressure changes. (18)

Beyond that, coffee has been shown to reduce the risk for having a stroke since it increases circulation and promotes overall healthy blood flow.

The risk for stroke in regular coffee drinkers can be reduced by as much as 20 percent. (19)

Reasons Why Coffee Might Not Be Good For You

While there are clearly many benefits of coffee, it is not good for everyone. Some people experience bad reaction when drinking it, either because of the coffee bean itself or because of caffeine.

It has also been deemed problematic for certain health conditions, such as:

  • Anxiety
  • Bladder cancer
  • Pancreatic cancer
  • Esophageal cancer
  • Irritable bowel syndrome
  • Abnormal heart rhythms
  • Sleep problems or insomnia

The bottom line is that coffee might be great for you, or it might not be.

It has some demonstrated health benefits that prove coffee in and of itself is not bad, nor do you have to limit to just one cup per day to keep it healthy.

Keep in mind, however, that you could be sensitive to caffeine, not coffee itself.

If this is the case, trying decaf would still give you most of the protective benefits, but be sure to choose an organic, water-processed decaf to ensure that it’s as healthy as possible.

This article was fact checked for accuracy by Aimee McNew, MNT, a certified nutritionist. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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Health benefits of coffee

References

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Foods for Better Sex
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15 Foods For Better Sex (backed by research)

Medically review by Kim Langdon

Foods for Better Sex

It's time to spice things up on the blog today.

As always,  we're talking about food (what else would you expect?), but today, it's all about bedtime snacks. And no, we're not talking about foods for a good night's sleep, although you may get that too.

We're talking about foods with proven benefits to kick things up a notch in the bedroom.

From increasing the spark between you and your better half to having a more powerful orgasm, we've got some ideas for a sexy menu.

Top 15 Foods For Better Sex

Cheese

Cheese for Better Sex

The good news is that a cheese plate is a perfectly suitable dinner choice for a date night. 

While you might think you ought to avoid anything too tangy to maintain fresh breath, you should think again.

The smell of cheese can increase circulation uh, down there for men. Cheese is also rich in magnesium which is linked to better orgasms.

Bonus: people who LOVE grilled cheese have more sex than those who don't.

Asparagus

Asparagus is good for more than making your pee smell funny.

Turns out, foods with a phallic shape aren't just a little bit laughable to teenagers; asparagus' shape actually has something to do with its long-term aphrodisiac status.

The B6 and folate found in this green veggie can up the arousal and orgasm in both men and women.

Figs

Figs for Better Sex

To some, figs are an obvious choice. They look succulent and taste sweet. 

They've long been used as a sexual symbol throughout history, so it's no surprise that they're known to heighten libido.

Both men and women can expect to see an increase in sexual function and libido due to the amino acids found in figs.

They're also a common aphrodisiac. You can choose either fresh or dried.

Brown Rice

If you can dig it, a scoop of brown rice at dinner could lead to better sex later. It's high in magnesium which is vital to muscle contraction.

Of course, this is a huge part of the experience from the beginning stages of arousal to the big O.

Brown rice is also a source of arginine which may aid in the relaxation of the blood vessels.

Cucumber

Cucumber for Better Sex

Cucumbers are mostly water, so it can't hurt to cool down with a few slices as a "bedtime snack."

They just so happen to increase circulation which is good for our entire bodies, but very good for our sex organs.

This is especially true for women, so ladies - eat up!

Coffee

While you might want to avoid drinking coffee before a nighttime rendezvous, you might be inspired to stay in bed a little longer on those lazy weekend mornings.

This study done with rats shows that caffeine can signal sexual arousal.

Caffeine (around 2 cups of coffee per day) can also increase blood flow to the penis and boost sex drive in women.

Don't overdo it, though - more than that can cause an opposite reaction.

Oysters

Oysters for Better Sex

Oysters are a widely known aphrodisiac, and they have been for centuries. Casanova and Cleopatra ring a bell? There's no surprise they made the cut.

They improve dopamine levels which boosts libido in both men and women. The daily dose of zinc helps testosterone production and healthy sperm.

Watermelon

Is watermelon the new Viagra?

Maybe so, or at least it can compare. It contains compounds that help to relax the blood vessels much like the popular sexual stimulant and even increase libido.

Sashimi

Sashimi for Sex

The ever-popular sushi date might have a bit of subconscious meaning behind it, besides the fact that it's freaking delicious.

Raw fish is a great food for sexual health.

Salmon and mackerel, for example, are high in omega-3 fatty acids which are fantastic for the body in general but are particularly good for producing sex hormones.

Selenium, found in tuna, can also increase sperm count. Chow down!

Oatmeal

Turns out, whole grains are a fairly effective natural remedy for erectile dysfunction.

This inherently gluten-free breakfast is good past its fibre content.

Like brown rice, it also contains arginine which increases blood flow and relaxes blood vessels 'down there' for men. If you're having 'male troubles,' a hot bowl of porridge might be the answer.

Dark Chocolate

Chocolate for Better Sex

It's always exciting when chocolate appears on the list because we're always looking for an excuse to have our fix. In this case, we're encouraging daily use.

Case in point?

This research shows that women who indulged regularly had higher libidos. Stick to dark chocolate with little added sugar.

Red wine

Does anything pair better with chocolate than a glass of red?

No, not really. You can't deny that this combination just feels sexy, but the best part is there's a little science behind it.

With wine, men can expect a testosterone boost which increases sexual appetite.

Unfortunately, there's not much research linking wine to sexual benefits for women, but we're here to tell you a glass or two couldn't hurt.

Truffles

Truffles for Better Sex

Like cheese, the musky scent of truffles has a way of turning you on.

Weird, right?

These are pretty common aphrodisiacs since they contain alpha-androstenol which acts as a pheromone - the scent that humans pick up on other humans that causes attraction that we can't quite explain.

If you can find some real-deal truffles, it'll be worth the splurge.

Bananas

The enzyme bromelain found in bananas can increase sex drive, so eat up.

The potassium and B-vitamins can also help pump up your energy if you're feeling tired, while still having a relaxing effect on the nervous system.

Chilli

Chilli for Better Sex

We wanted to end things on an extra spicy note, so here you have it.

Spicy foods like red chilies are known for their many benefits including a metabolism boost, but let's not forget the sexual benefits.

Some of this is tied to the physical reaction we get after eating spicy foods. Our heart rate rises and we start to sweat. Sounds a bit like...

Have your own secrets for hitting the sack? Share with us below!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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References

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Best Fish Oil Supplements
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10 Amazing Health Benefits of Fish Oil (Plus How to Choose the Right Supplement)

Benefits of Fish Oil

Fish oil is a commonly used supplement, but few people actually know what it’s for or why they’re taking it.

Those who don’t take it often wonder: should I be using fish oil supplements?

If you don’t regularly eat fatty fish in your diet, at least three to five times per week, you likely aren’t getting enough fatty acids.

Fish oil supplements can help ensure that your body has the fatty acids it needs for cellular health, anti-inflammatory protection, and more.

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What is Fish Oil?

Fish oil is a supplemental form of polyunsaturated fatty acids, or PUFAs, which can also be known as omega-3 fatty acids (although omega-6 fatty acids are also PUFAs).

Omega-3 fats are required from dietary sources because the body cannot make them on its own, and they’re necessary for numerous body processes.

These required fatty acids are also referred to as essential fatty acids, or EFAs, because they’re required for health. Since the body can’t synthesize them on its own, deficiencies can be common, and when they occur, can impact every cell in the body.

Essential fatty acids and fish oil are necessary for good health!

Fish oil supplements tend to come in gel capsules or liquid form, in most cases, with lemon or other flavorings added to tone down the extremely fishy taste.

Most supplements are designed to be taken daily, but the types, doses, and forms can vary dramatically from one product to another.

Even if you eat seafood in your diet, you may still benefit from a daily fish oil supplement since, as you’ll see below, fish oil and omega-3 fatty acids are essential for numerous body processes, and few people actually consume too much.

10 Amazing Health Benefits of Fish Oil

Fish oil comes with a long list of research-backed health benefits.

Fights inflammation.

Inflammation initially starts in the body as a healing response, but the chronic nature of many diseases and a stressful modern way of living can leave inflammation continuing unchecked, resulting in inflammatory diseases, conditions, and damage within the body.

This can range from gut problems, digestive issues, autoimmune diseases, and joint pain, among many other things.

Inflammation is commonly associated with many conditions such as:

  • Obesity
  • Diabetes
  • Heart disease
  • Cancer
  • Autoimmune disease
  • Digestive disorders
  • Hormone problems
  • Mood disorders
  • Kidney and liver disorders

The reach of inflammation is not limited to those conditions, and it can be associated with nearly every condition. Even healthy people have a certain level of inflammation within their bodies.

The omega-3 fatty acids found in fish oil are highly anti-inflammatory and work to cool the flames of chronic inflammation. When taken regularly, fish oil can even help to reverse damage done by inflammatory processes like joint pain, leaky gut, and other chronic conditions.

How does fish oil reduce inflammation? It can reduce production of cytokines, which are inflammatory molecules that perpetuate inflammatory responses within the body. Fish oil can also suppress gene expression by pro-inflammatory genes.

Fish oil can also reduce physical pain felt from inflammatory conditions, like arthritis. It can even help to reduce dependence on anti-inflammatory medications, which often come with hefty side effects.

Research has shown that fish oil can specifically help to work against the inflammatory cytokines that drive autoimmunity in conditions like rheumatoid arthritis, Crohn’s disease, ulcerative colitis, and Hashimoto’s thyroiditis, providing some relief from painful and life-altering symptoms. (source)

Protects brain function.

Fish oil is protective of a healthy brain, whether it’s in utero before a baby is born, as a child, a teen, an adult, or even the elderly. Fish oil benefits don’t age out and should be considered as vital for every phase and season of life.

A pregnant woman requires ample amounts of DHA to ensure that fetal brain development is on track; deficiency in DHA during this crucial time can have damaging effects on brain formation and even intelligence. DHA during the first months and years of life is required for continued brain development and building.

In children, fatty acids and fish oil can help to bring balance to childhood disorders like ADHD, ADD, and other behavioral problems. Fish oil supplementation can help to address attention problems, aggressive behavior, impulsiveness, and can even improve learning ability and decision-making skills.

Beyond that, fish oil is protective of the youthfulness of the brain and can help to work against the onset of age-related breakdowns like Alzheimer’s and dementia.

Research shows that those who have more fish oil and eat more fish experience reduced brain decline as they age. (source) Fish oil even has the potential to improve memory.

Keeps skin healthy and supple.

It’s not vanity to want healthy skin. The skin is the largest organ that protects our bodies from exposure to a toxic and dirt-filled world. When skin is dry, cracked, and aged, its barrier function is less effective than if it is supple, moisturized, and healthy.

Skin requires omega-3 fatty acids to maintain a supple and moisturized state, and fish oil supplements work as an internal moisturizer and lubricant for healthy skin.

You can smear all the creams in the world on your skin, but if you’re deficient in these skin-moisturizing nutrients from the inside, you’ll always battle dry and deprived skin problems.

Aging naturally leads to skin that is more dry, wrinkled, and prone to problems with healing, but fish oil and omega-3 fatty acids can help to reduce the appearance of wrinkles and other age-related skin problems.

Even psoriasis, dermatitis, and eczema have all been shown to improve as a result of balancing internal fatty acid levels by supplementing with EPA and DHA. (source)

Protects cardiovascular health.

Heart disease is the primary cause of death across the world. While there is no one thing that causes it, research shows that people who have a higher fish oil intake have lower occurrences of heart disease. (source)

Several risk factors associated with heart disease are associated with inflammatory processes within the body, which fish oil can help to protect against.

Fish can both boost levels of the “good” HDL cholesterol while reducing LDL cholesterol. It can even work to lower triglyceride levels by as much as 30 percent.

High blood pressure is another risk factor associated with heart disease, and regular intake of fish oil can help to lower blood pressure. Even if just by a few points, this can be heart-protective.

Heart disease occurs when plaque builds up in the arteries, causing them to harden, and leading to a greater risk of heart attack. Fish oil intake can help to prevent plaque from setting in in the first place.

Promotes weight loss and fat loss.

Nearly 40 percent of adults across the world are overweight, with well over 10 percent of them facing chronic obesity. These numbers are dramatically higher in the US alone.

Obesity itself is a risk factor for many chronic and deadly conditions like heart disease, diabetes, stroke, cancer, and many autoimmune or inflammatory disorders. (source)

While fish oil isn’t a magic cure-all for obesity or weight problems, it can help correct some underlying imbalances that may make it difficult for people to lose weight, such as inflammation, digestive issues, and hormone problems.

Fish oil can even help to improve body composition and can help lead to fat loss.

When paired with a healthy diet and regular exercise, fish oil has been shown by research to be promoting of healthy weight loss and a reduced waist-to-hip ratio.

Protects the liver from damage.

The liver is the largest internal organ that is responsible for detoxing the body from toxins. It is also involved in digestion, hormone breakdown, and alcohol metabolism.

We’re really only as healthy as our liver, and sadly, modern society has seen an uptick in non-alcoholic fatty liver disease as a result of poor diet, gut microbiome imbalances, and other digestive and health disorders. (source)

Fish oil is protective of the liver and can not only improve the liver’s ability to function, but it can reduce inflammation and even reverse some symptoms and damage from non-alcoholic fatty liver disease.

When given the right nutrients, like fish oil, the liver has the amazing capability of being able to regenerate and repair itself, but this can only happen when it has the nutrients it needs and a break in the constant barrage of inflammation.

Supports mental health.

The brain is made up of almost 60 percent fat, and a majority of that is omega-3 fatty acids. Without enough EFAs in the diet, brain health and function will suffer. This doesn’t only refer to intelligence and brain function, but also to mental health such as depression and anxiety.

Research has shown that people who have major depression often have lower levels of omega-3 fatty acids. (source)

Research has also shown that regular supplementation with fish oil can help to moderate symptoms of depression and actually improve it overall.

Specifically, EPA is more effective at improving depression versus DHA, which focuses more on building the brain’s function, instead of nourishing existing pathways.

Regular intake of fish oil, either from eating fish or taking fish oil supplements, can help to prevent or decrease symptoms of mental disorders, including psychotic problems, depression, anxiety, bipolar disorder, and schizophrenia.

Depression has been referred to as inflammation of the brain, and by supplementing with regular intake of fish oil, it and all other brain-related conditions can be improved or supported naturally.

Protects against asthma and allergies. 

Asthma and allergies are on the rise in today’s world, especially in babies and young children. Some research has tied it to the lack of omega-3 fatty acids naturally found in dietary sources, especially in those who are so young.

Fish oil has been shown to reduce asthma symptoms and attacks, especially in children. (source)

Research has even shown that pregnant women who supplement with fish oil can help to reduce the occurrence of allergies in her baby, even before birth.

Builds healthy bones.

Osteoporosis and brittle bones are a major concern for adults over age 50, and especially women, since hormone shifts can alter how bones are rebuilt. As the body ages, mineral stores are lost, and this can interfere with how the body continues to remake bone structures.

While calcium and vitamin D are known to be required for bone health, fish oil is often overlooked, but equally as essential for healthy bones and the prevention of osteoporosis.

Research shows that people who have higher intakes of omega-3 fatty acids have better bone density. (source)

Supports clear vision and eye health.

Aging naturally impacts many areas of the body, but assuming that eye health has to worsen as you get older is unnecessary.

Omega-3 fatty acids are an important structural component of the eyes, and research shows that people who don’t get enough in their diets are more prone to having eye disease, poor vision, and other complications, like macular degeneration. (source)

Fish oil supplementation can help to improve eye health when regularly taken for at least four months. More research is needed to further explore the impact on eye health that balanced omega-3 intake levels may have.

Types of Fish Oil Supplements

While there are many different formulations of supplements on the market, you’ll notice that fish oil is commonly broken down into two types: EPA and DHA.

These are two kinds of omega-3 fatty acids. Often, they’re seen together, but sometimes a supplement will be only EPA or only DHA.

While EPA and DHA have overlapping benefits, they do have some distinct differences.

EPA focuses more on reducing inflammation, where DHA is more of a building block and structural component of skin, eyes, and even the brain, with deficiencies being noted to have strong impacts on intelligence, brain health, and neurological disorders.

DHA is commonly recommended for pregnant women, but it’s beneficial for everyone else, too. Likewise, pregnant women also need EPA.

Fish oil supplements tend to be sourced from herring, anchovies, sardines, mackerel, and salmon, but sometimes they’re more specific versions, like cod liver oil or krill oil.

So how do you know which supplements are best?

First, if you don’t consume fish regularly—at least three to five servings per week—you could likely benefit from a fish oil supplement.

Fish oil supplements come in varying degrees of concentration. While one might be 1,000 milligrams, it may only contain a few hundred milligrams of EPA or DHA.

These types are less beneficial than more concentrated versions, such as a 1,000-milligram supplement that contains 500 or more milligrams of omega-3 fatty acids. You want to take into consideration how much DHA and EPA are in them, and not only the total fish oil milligrams.

You’ll also want to read the inactive ingredients in supplements to ensure that they’re not using fillers or strange ingredients.

Fish oil is prone to oxidative damage because omega-3 fatty acids are not stable fats and can be damaged from light, heat, and air. Fish oil supplements include antioxidant ingredients for this reason, often vitamin E.

How to Take Fish Oil + What Dosage is Best?

Fish oil dosage recommendations are typically dependent on age and health conditions.

The World Health Organization suggests 200 to 500 milligrams of EPA/DHA, but higher levels may be needed for pregnancy, breastfeeding, heart disease, or other conditions, with the tolerable upper limit being 2,000 to 3,000 milligrams.

As always, supplements should only be taken under the direction of your medical practitioner.

While fish oil taken in supplement form is ideal for a consistent daily intake, you should also eat foods to boost your omega-3 fatty acids. Foods that are rich in these nutrients include:

  • Salmon
  • Sardines
  • Cod
  • Grass-fed beef
  • Eggs
  • Algae
  • Walnuts
  • Chia seeds

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10 Amazing Health Benefits of Fish Oil | HappyBodyFormula.com

References

  1. Burhani MD, Rasenick MM. Fish oil and depression: The skinny on fatsJ Integr Neurosci. (2017)
  2. Connor WE, et al. The hypotriglyceridemic effect of fish oil in adult-onset diabetes without adverse glucose controlAnn N Y Acad Sci. (1993)
  3. Campbell F, et al. A systematic review of fish-oil supplements for the prevention and treatment of hypertensionEur J Prev Cardiolog. (2012)
  4. Smutna M, et al. Fish oil and cod liver as safe and healthy food supplementsNeuro Endocrinol Lett. (2009)
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Almond Milk Benefits
All posts, Nutrition

Is Almond Milk Healthy?

Medically review by Kim Langdon

Almond Milk Benefits

Well, we knew it was coming.

It is time to answer the age-old question: Is almond milk healthy?

Okay, maybe it's not an age-old question just yet, but it's certainly one that we've been asking over the past year as almond milk sales skyrocket and become a common grocery staple in our refrigerators.

Gone are the gallons of skim milk (which is undoubtedly a good thing) and in are the days of nut milk.

Off the bat, almond milk is a great discovery for those who cannot tolerate dairy or choose not to consume soy.

It gives the lactose-intolerant folks some choices they wouldn't have otherwise, and in this sense, almond milk is great! It's convenient, inexpensive and easy to find at most grocers due to its growing popularity.

There's plenty of good news about almond milk, but there are a few downsides to consider - aren't there always?

Let's talk about it.

Breaking down the almond milk nutrition

Considering almond milk is made of almonds, it inherently contains some of the benefits of the nut itself. Almonds are pretty good for you.

They contain 6 grams of protein per ounce which is superior compared to most nuts.

They also contain substantial amounts of magnesium and fiber amongst a plethora of other vitamins and minerals.

Remember, this is the whole food we're talking about, not the milk. So, how does its liquid counterpart stack up?

Is Almond Milk Healthy?

Almond milk is lower in calories

While this might seem like a good thing, it's indicative of the major problem with almond milk.

It's both lower in calories than dairy milk and almonds themselves, which inevitably means it's lacking some of the nutrients that both these products contain a wide variety of.

It's low in protein

This might seem strange considering almonds are one of the most protein-heavy nuts out there.

Dairy milk is also a substantial source of protein.

So, what gives?

Turns out, almond milk is mostly water, so the actual almond content is quite low in any given container of almond milk.

We'll get more into the variety of nutrition you can get amongst different brands versus homemade later.

Potential for more additives in almond milk

additives in almond milk

Since almond milk is essentially stripped of nutrients during the process of making it, manufacturers often add in a little extra something.

While fortified foods aren't necessarily 'evil,' it's important to read your labels.

The bulk of additives to avoid is limited to added sugar, carrageenan and gums which help keep it from separating. These can be tolerated by some, so make the best choice you can.

Otherwise, you might just get a few extra vitamins and minerals which does no harm but should not replace a real food source of the same components.

Omega-6's vs. omega-3's

Omega-6 fatty acids are pro-inflammatory which aren't so great for the body.

While you can't avoid them entirely, you can prevent your intake from causing issues by balancing them with proper omega-3 fatty acid intake.

Many nuts contain high amounts of omega-6 fatty acids, almonds being one of them.

Almonds actually contain zero omega-3 fatty acids, so the consumption of almonds should be limited or eaten in a diet that includes them in abundance from other sources.

Almonds &  phytic acid

Almonds contain a lot of phytic acids.

Phytates found in food bind minerals from that food thus significantly decreases their absorption rates, essentially making them useless.

Over time, a diet high in phytic acid can cause deficiencies.

When purchasing store-bought almond milk, you don't know how the almonds were prepared.

Chances are, they were not pre-soaked, which decreases phytic acid content enough to make it non-problematic.

The obvious solution is to buy from local companies who state this on their labels or make almond milk at home.

There's some good news...

health benefits of almond milk

While almond milk isn't the most nutritious product in the world, it's certainly not doing much harm.

Considering how little almond makes it into the standard glass of almond milk, you won't be throwing your omega-3 to omega-6 ratios out of whack with a non-dairy latte.

You also won't be taking in dangerous amounts of phytic acid. In addition to a healthy, balanced, whole-foods diet, almond milk is a good choice.

Here's some of the good news.

Blood sugar management

An unsweetened almond milk beverage won't negatively impact blood sugar due to its low carb content.

Dairy milk contains natural sugars, so it might not be the most suitable option for someone who is attempting to manage diabetes or blood sugar crashes in general.

Almonds for weight loss

Due to its low-calorie count and lack of carbs, it's a good choice for someone who's looking to drop a few pounds.

While full-fat milk contains loads of benefits from healthy fats and calcium to name a few, it can be very caloric and less conducive to weight loss in general.

Vitamin E

Almonds contain large amounts of vitamin E which can keep your complexion looking healthy and glowing.

In fact, it's one of the ten most essential nutrients for healthy skin.

You won't get all of the nutrients found in the whole nuts, but you will get some, so this benefit still stands with almond milk.

Heart healthy

While we're a bit past the fact that dietary cholesterol causes poor cholesterol overall (hint: it doesn't!), almond milk contains none of the stuff, so you don't have to worry.

It can also help to manage or reduce blood pressure making it suitable for those looking to decrease their numbers.

The major takeaway?

Purchasing or making almond milk in order to receive the health benefits of almonds themselves is futile. 

Almond milk is a fantastic substitute to dairy or soy if you're missing out on milk, but it provides next to no major health benefits, when compared to whole almonds.

If we're talking about real, whole foods from natural sources, store-bought almond milk doesn't quite make the cut.

Think of it like you would the issue between something like souping and juicing for example; soups contain whole foods in their natural state while juices contain whole foods that are stripped of some essential properties, namely fiber.

This is a pretty comparable analogy when it comes to almonds vs. almond milk.

Making homemade almond milk can help boost nutrition big time. The average store-bought container of almond milk contains just a handful of almonds, aka just a handful of nutrients.

When you stack this up against the money you're spending, it seems wasteful.

Making it at home means you will be able to prepare the almonds properly prior to milking them, and squeeze out a little more goodness.

And what do you do with all that leftover nut pulp? 

Try making a nut-based hummus, just like this Paleo Israeli Hummus from Greens Of The Stone Age, made with cashew nut pulp.

What do you think? Do you use almond milk, or do you have another non-dairy preference? If you make your own at home, share your tips with us below!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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Is Almond Milk Healthy? | HappyBodyFormula.com

References

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avocado-oil
All posts, Nutrition

Why You Should Start Using Avocado Oil

Medically review by Irena Ilic

Benefits of Avocado Oil

For the last few years, coconut oil has been stealing the limelight on the real food centre stage, but it's time to shift your attention to another impressive performer - avocado oil.

With a list of impressive health benefits and uses both in the kitchen and in your skin and hair beauty routine, avocado oil is a fantastic ingredient to add to your shopping basket.

We use coconut and olive oil a lot, but like with fruits, vegetables, protein and all food, it's important to include variety.

This ensures that you get a wider range of nutrients, vitamins, minerals and all that good stuff.

The same goes for cooking oils, and it doesn't hurt to have a few options handy. Here's why we're all about avocado oil lately.

Health benefits of avocado oil

Avocados

Oleic acid. This stuff is one of the reasons why olive oil is considered an incredibly healthy food, and avocado boasts the same benefits.

First of all, it helps avocado oil stay fresh so it has a long shelf life much like coconut oil. It also makes it fantastic for high temps like frying and roasting.

Finally, oleic acid can lower the risk of some cancers, prevent flares of some auto-immune diseases, and reduce inflammation. Additionally, this monounsaturated fat can help improve fertility of women.

Vitamin E. Not many foods contain significant amounts of vitamin E, but avocado oil boosts a hefty amount.

Your body simply doesn't absorb much when you only get it from supplements, so cooking with this oil or using it as a salad dressing is superior to your multivitamin.

Healthy fats in avocado oil improve absorption of this fat-soluble vitamin. In turn, vitamin E protects your cells, keeps your immune system strong, and improves skin and eye health.

Carotenoids. Considering the fat content of avocado oil, it makes a plethora of valuable nutrients more available to the body. Carotenoids (found in carrots and many fruits and veggies) are one of those.

Taking these nutrients reduces your risk of many diseases, including vision problems. In fact, avocado oil increases absorption of carotenoids by 6.7 to 17.4 times.

That's a huge difference! The easiest way to take advantage of this is to add avocado oil to your salad.

Antioxidant-rich. Antioxidants help the body detox naturally and protect against free radical damage. This contributes to a whole lot of stuff you want to avoid.

Like olive oil, which is associated with reduced risk of many chronic diseases, avocado oil has almost the same antioxidant benefits that protect against cancer, diabetes, and heart disease.

Digestive health. Most people can afford to improve their digestion, and avocado oil is an amazing addition to the diet if so.

The combination of vitamins, minerals, and fatty acids is food for the gut. A daily dose in your cooking could help keep you regular.

Weight management. Oleic acid (mentioned above) can help boost weight loss or keep you at a healthy weight in combination with a well-portioned, real-food based diet.

Since avocado oil contains loads of healthy fats, it's very satiating which helps you feel full and avoid overeating.

How to use avocado oil

Cooking with avocado Oil

Cooking with avocado oil. Considering its high heat tolerance, avocado oil is an incredibly versatile cooking oil for just about anything involving fire. 

It also boasts quite a mild flavor unlike coconut oil which can taste a bit like coconut, naturally. This makes it ideal for salad dressings and homemade mayonnaise.

Avocado oil for skin. While coconut oil works well for moisturizing, it's best mixed and diluted with other substances to give it a more viscous texture.

Avocado oil rubs in quicker, much like lotion, leaving you feeling a little less greasy. It gets better; you can also dab a bit under your eyes to get rid of dark circles or bags.

Avocado oil for hair. While coconut oil makes a great hair mask for an all-over treatment, you can use avocado oil daily to reduce and prevent split ends by rubbing a little on to the ends of your hair and washing it out, keeping your locks hydrated and healthy.

After washing, you can apply a bit more to tame frizz and fly-aways. Keep a small bottle in your bathroom!

How avocado oil and coconut oil stack up

Benefits of Avocado
  • While both oils are heart healthy, coconut oil consists mainly of saturated fats while avocado oil is comprised of mostly monounsaturated fatty acids. Both are healthy for the body, but it's necessary to have a balance.
  • Coconut oil and avocado both have a high smoke point making them versatile in the kitchen whether you're frying or roasting. Still, avocado oil can take temperatures up to 520 degrees Fahrenheit while coconut oil comes in around 350.
  • Both oils are suitable for homemade beauty products, but coconut oil is solid, so it's better used in combination with other liquid oils and essential oils, while avocado oil can easily be used on its own.
  • We're not saying avocado oil is the new coconut oil, but it's certainly worth adding to your pantry. It contains a whole new set of benefits, nutrients, vitamins and minerals that you simply won't get by limiting yourself to one or two oils.
  • Both oils are unrefined and unprocessed made from whole foods that are anti-inflammatory, friendly to weight loss, contain healthy fats, and keep your gut happy.

This article was fact checked for accuracy by Dr. Irena Ilic. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Which oil do you prefer, or do you choose to use both? Share your experience with us! 

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Why You Should Start Using Avocado Oil | HappyBodyFormula.com

References

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celebrity-superfood
All posts, Nutrition

12 Little Known Health Benefits of Spirulina (Plus, What On Earth It Is Anyway)

Spirulina is emerging as a popular topic in health food circles, but it’s still largely unknown to most of America. Spirulina is a blue-green algae that grows in both fresh and salt water.

The technical name is cyanobacterium, which has the ability to produce energy from sunlight, much like chlorophyll reactions in photosynthesis.

In recent years, spirulina gained some popularity when NASA suggested using it for astronauts and even growing it in space.

There are more than 1,200 pieces of peer-reviewed research that discuss the health benefits of spirulina, which almost exclusively focus on its nutrient denseness.

Nutrients in Spirulina

Spirulina could be considered the most nutrient dense food on earth, with an ounce of the powder containing protein, omega-3 fatty acids, and significant amounts of copper, riboflavin, iron, thiamin, manganese, niacin, magnesium, potassium, pantothenic acid, vitamin K, vitamin E, folate, vitamin B6, vitamin C, and zinc.

The superfood benefits of spirulina are derived both from the amount of nutrients it contains but also the antioxidant properties.

Spirulina is available in powder or capsule form, and can be taken daily for the best results. The only people who should not take it are those who are pregnant or who have PKU, but it’s always the safest idea to run all supplements by your doctor.

12 Health Benefits of Spirulina

Spirulina has many reputed health benefits, but the following 12 are the ones best supported by research.

1. Rich in Antioxidants, Fights Inflammation

Inflammation is meant to be a health-protective response within the body to direct healing efforts at areas that need it.

Unfortunately, when inflammation becomes chronic, the body can break down in response to the constant attack.

Oxidation is also a process that happens in the body that leads to inflammation and damage; similar to the effects of rust on metal. Both oxidative damage and inflammation can harm DNA and cells.

When these processes are left unchecked, they can result in cancer, autoimmune disease, and other breakdowns in organs or tissues. Spirulina is rich in antioxidants that help to combat inflammatory damage and which can scavenge free radicals.

2. Protects Against Oxidized LDL Cholesterol

While cholesterol was previously blamed for causing heart disease, recent research has linked sugar, not fat, to the inflammatory processes that cause this breakdown.

Still, a certain type of cholesterol, oxidized LDL cholesterol, has been linked to arterial damage and cardiovascular disease. While a total cholesterol level, and even individual HDL and LDL numbers may be overblown, managing oxidized LDL levels is critical to overall health.

The antioxidants found in spirulina can target the specific form of oxidation that occurs with LDL cholesterol, making it one of the ultimate heart-protective superfoods.

3. Reduces Triglycerides

Speaking of heart health: heart disease is the world’s number one killer. Oxidized LDL isn’t the only factor that needs mentioned, but also triglyceride levels.

Spirulina has been shown by research to reduce triglyceride levels, which can rapidly increase in response to sugar, refined foods, and trans fats in the diet, and to reduce oxidation and inflammation throughout the body.

One study showed that it could reduce triglycerides by more than 16 percent in a relatively short amount of time.

4. Protects Against Cancer

We live in an age of constant search for a cure for cancer, but nearly equal focus is given to preventing cancer. Some research has shown that spirulina can help to fight against the development of cancer and reduce the size of tumors that do form.

The most studied form of cancer associated with spirulina is oral cancer, with 45 percent experiencing a full regression of mouth tumors while taking spirulina daily for a year.

After discontinuing, the tumors returned in nearly half of the cases. In other research, spirulina proved more effective than the pharmaceutical drug used to treat the actual condition.

Beyond that, spirulina helps to boost production of antibodies, which can help to fight cancer cells and destroy them before they form. In fact, more than 70 articles with peer-reviewed credibility have looked at the ability of spirulina to have a strong affect on how cancer cells form and work in the body.

Spirulina has also been shown by research to suppress reproduction of pancreatic cancer cells. More research is needed to show how it affects other types of cancer.

5. Reduces Blood Pressure

Chronic blood pressure problems affects one out of every three adults in America, according to the CDC. The mechanisms behind this can lead to chronic disease, like cardiovascular problems, stroke, kidney disorders, and ultimately, heart attacks.

Therapeutic doses of spirulina, at 4.5 grams daily, have been shown in some studies to reduce blood pressure and provide relief throughout the body by signaling increased production of nitric oxide, which helps tell the blood vessels to relax and dilate more than they are.

Spirulina also contains a pigment known as phycocyanin, which can also help lead to decreased blood pressure and also has therapeutic uses for metabolic syndrome, pre-diabetes, and type 2 diabetes.

6. Helps Fight Anemia

While there are many different forms of anemia, including iron-deficient anemia and pernicious anemia (where the body is short on or can’t absorb vitamin B12), most forms of anemia are characterized by too few red blood cells or low levels of hemoglobin, which is responsible for helping to oxygenate the blood.

Anemia can be common in older people, women of reproductive age, and people who have recently had surgery. It can lead to feelings of extreme exhaustion and fatigue, as well as a depressed mood.

It can also influence thyroid health since iron is required for production and conversion of thyroid hormones. Research has shown that spirulina can help to improve hemoglobin and red blood cell counts, while also supporting a balanced immune system.

7. Helps Control Blood Sugar

When blood sugar gets high, it can eventually lead to metabolic syndrome and type 2 diabetes. While dietary changes are instrumental in balancing blood sugar, spirulina can help to lower levels and promote a healthier response to insulin.

In some research, spirulina has even proven more effective than metformin, the most popular pharmaceutic intervention for excessive blood sugar.

Spirulina can also be effective at reducing long-term glucose levels, as it can help decrease hemoglobin A1c, which shows an average glucose level over the space of three months and is also tied to inflammatory responses in the body.

Even a one percent reduction in hemoglobin A1c can reduce the risk of death by diabetes complication by 21 percent.

8. Helps Promote Natural Detox

We accumulate toxins and heavy metals throughout our daily lives because we live in an increasingly polluted environment. Still, once we take these into our bodies, they need to be removed via the detox system.

Heavy metals like arsenic can be harder to eliminate than other forms of toxins, but the potent antioxidants in spirulina can help latch onto these toxins and promote elimination.

Even if you consider yourself to live a toxin-free life, arsenic and other heavy metals are primarily introduced through drinking water, pharmaceutical medications, and even food sources like large fish.

When spirulina is combined with zinc, it can even relieve symptoms of chronic arsenic poisoning in nearly half of the cases.

9. Fights Candida and Other Fungal Imbalances

Candida is an organism that lives in most bodies, but can quickly become off balanced, leading to unpleasant symptoms, including recurrent yeast infections.

Other gut bacterial balances walk a fine line, and when the bad bacteria outnumber the good, digestive symptoms and other chronic disorders can rapidly develop. Symptoms of candida overgrowth can range from feeling like a mild flu to being so severe as to be nearly as life-altering as cancer.

You don’t even have to have a primary candida imbalance to suffer from it—it is a common side effect of leaky gut, autoimmune disease, cancer, and other chronic disorders.

It can even result as a side effect from pharmaceutical treatments that kill off beneficial and “friendly” bacteria within the body.

Candida thrives on sugar, refined carbs, and other nutrient-poor foods—so basically, every part of the modern diet.

Spirulina can not only fight candida thanks to its antimicrobial properties, but can also help to fight the inflammatory processes within the body that erupt in response to out of whack gut bacteria.

Spirulina can also foster the right environment to lead to a rebalancing of good gut bacteria in the intestines, as well as the vaginal tract.

Because spirulina boosts the immune system’s ability to target invaders, it can also resensitize it to candida’s presence and help eradicate it in overgrown areas.

10. Helps Improve Muscle Strength and Stamina

While being out of shape can lead to exercise-induced fatigue, there are other causes, too. Even though exercise is healthy, it can lead to oxidative damage int he body that can lead to muscle fatigue and breakdown.

Antioxidants can combat this process and boost athletic and exercise performance. Spirulina has beneficial effects for exercise and endurance stamina, without having negative side effects.

Research has shown that spirulina can boost the body’s ability to perform longer, while decreasing the level of fatigue experienced after exertion. Spirulina has also been shown by some studies to boost muscle strength and increase the body’s ability to burn fat during exercise.

It can also prevent excess breakdown of muscle and even lead to a healthy ability to build muscle, without the negative effects of bodybuilding supplements.

11. Improves Rhinitis and Other Allergies

Allergic rhinitis and other types of allergies are characterized by inflammation in the nasal passage, airways, throat, and even lungs. This can be triggered from environmental sources of allergens, like pollen, pet dander, dust from crops, grass, and even dust in general.

Allergic rhinitis can result in constantly watering eyes, sneezing, coughing, and a never-ending supply of mucus production. It can feel life altering for people living through it, and antihistamine and other medications that fight it can come with hefty side effects, especially feelings of drowsiness.

Research has found that spirulina, when taken in doses of 2 grams per day or higher, can help to alleviate the inflammatory symptoms of rhinitis and other environmental allergens, like sneezing, runny nose, congestion, and itching in the eyes, throat, and elsewhere.

12. Reduces Chance of Stroke and Protects Against Neurodegenerative Disease

Heart disease and stroke are two major threatening episodes that can forever change the course of someone’s life. Fighting the potential of these by living an anti-inflammatory lifestyle and boosting the body’s antioxidant stores are essential for prevention.

Research has found that spirulina can reduce stress on the aorta, which might lead to prevention of heart disease, heart attack, and stroke. While the research is far from conclusive, the protective effects were seen in a study that still include a high-carb diet filled with refined junk foods.

If spirulina can have such a protective effect in light of a poor diet, imagine what it could do when given a healthy diet with regular spirulina supplementation.

Spirulina has also been shown to protect the brain from degenerative diseases and conditions like Parkinson’s, Alzheimer’s, and even dementia, which has at times been referred to as “type 3 diabetes” or “diabetes of the brain.” It can even improve memory function and cognitive awareness.

Bottom Line

Spirulina is a blue-green algae that has numerous health benefits, most of them stemming from anti-inflammatory properties and the ability to scavenge free radicals.

It comes with minimal side effects, although before starting any supplement regiment it’s best to ask your doctor for personalized advice. Spirulina is available in powder or tablet form, in health food stores and online.

It has a slightly grassy, slightly fishy taste, but can be blended into things like smoothies or smoothie bowls, making it a feasible part of a daily wellness routine.

While research continues to explore the benefits of spirulina, it’s pretty clear so far: spirulina is a superfood that even astronauts rely on.

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References

  1. Ishii K, Katoch T, Okuwaki Y, Hayashi O. Influence of dietary Spirulina platensis on IgA level in human salivaJournal of Kagawa Nutrition University1999;30:27–33.
  2. Dillon JC, Phuc AP, Dubacq JP. Nutritional value of the alga SpirulinaWorld Review of Nutrition and Dietetics1995;77:32–46.
  3. Chamorro G, Salazar S, Favila-Castillo L, Steele C, Salazar M. Reproductive and peri-and postnatal evaluation of Spirulina maxima in miceJournal of Applied Phycology1997;9(2):107–112.
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Best Glutamine Supplements
Nutrition

Our pick of the best Glutamine Supplements

Finding the right glutamine supplement can completely change your workouts and your body. The L-glutamine amino acid that is found in all the supplements listed is a very powerful thing.

You can use this supplement to get more energy for daily living, to help boost your workouts, and to lose weight once again.

Your metabolism tends to speed up when you are on this supplement, and the product itself allows you to process your food more efficiently.

You have more energy for daily living, and you can recover from workouts faster. 

Product

Details

Rating

OUR #1 RATED

Transparent Labs BCAA Glutamine

Transparent Labs BCAA Glutamine

  • help improve your metabolism
  • container has its own scoop
  • works in drinks, foods, and shakes

4.5 out of 5

Naked Glutamine

Naked Glutamine

  • no flavor in this powder
  • powder is easy to dissolve
  • improve your metabolism easily

4 out of 5

BulkSupplements L-Glutamine

BulkSupplements L-Glutamine

  • increases your metabolism
  • drink to replace coffee or tea
  • drink is easy to make

4 out of 5

ATP Science L-Glutamine

ATP Science L-Glutamine

  • change your metabolism for the better
  • make drinks that give you energy
  • way to naturally lose weight

4 out of 5

Beast Sports Glutamine

Beast Sports Glutamine

  • unflavored glutamine
  • making replacement shakes
  • easy to mix

4 out of 5

You tend to think more clearly when you are using these supplements, and you will find that they can be taken in a number of ways.

The most prominent delivery method is a powder, but you can use this supplement in any form you like.

There are tablets you might try, and you could get special drinks that are nothing more than a boost of L-glutamine.

The supplements listed below could change how you manage your lifestyle, your weight, and your workouts.

The supplement is designed to energize you, change your life, and get you into the best shape possible. 

Below we've reviewed the top 10 best glutamine supplements on the market in 2021.

[toc]

Transparent Labs BCAA Glutamine


Transparent Labs BCAA Glutamine

Transparent Labs makes a glutamine that you will never notice when it is dropped into your drinks. You can mix up these drinks every day for more energy, or you might use them in all your food preparation.

The glutamine can change the way you live your life because you start to feel like you have enough energy to get through the day, and you will feel a change in how you workout because you do not get tired as easily.

Taking glutamine and exercising should increase your metabolism more than anything. 

PROS

  • container has its own scoop
  • helps improve your metabolism
  • works in drinks, foods, and shakes

CONS

  • very coarse
  • might make you feel jittery

Naked Glutamine


Naked Glutamine

Naked Glutamine is very plain, but it works well with your new diet because it does not impart too much flavor on any shake, drink, or meal.

You are using glutamine so that you can feel more energetic, and you must use the glutamine when your metabolism is too slow.

Ask your doctor if they would use this powder, and they might let you know how much you need to take every day. 

PROS

  • There is little to no flavor
  • easy to dissolve
  • improve your metabolism easily

CONS

  • too strong
  • does not have a tablet or capsule

BulkSupplements L-Glutamine


BulkSupplements L-Glutamine

BulkSupplements is a place that can give you the exact health products you need because you know you have an amino acid deficiency.

You cannot afford to eat extra protein all the time, but you can use this powder to make shakes that will help with your energy levels and focus.

Most people who use these powders can feel the difference in their energy levels. However, they might not realize their metabolism is increasing every time they take a new dose. Using the powder in shakes and drinks makes it much easier for you to get back into shape. 

PROS

  • increases your metabolism
  • replace coffee or tea
  • easy to make

CONS

  • powder is the only delivery method
  • might prefer something with a finer texture

ATP Science L-Glutamine


ATP Science L-Glutamine

Using ATP Science L-glutamine is an important part of your overall health plan. You want your body to change because of a higher metabolism.

You will naturally lose weight on this supplement, and you can use the supplement to be sure that you have enough energy to get through the day.

Make a supplement drink to replace your coffee, use the tablets every day, or take the capsules when you need a slow infusion of the amino acid in your body. 

PROS

  • increases your metabolism
  • make drinks that give you energy
  • way to naturally lose weight

CONS

  • You do not get as much power
  • powder might be too coarse

Beast Sports Glutamine


Beast Sports Glutamine

Beast Sports makes an unflavored glutamine that is perfect for people who are trying to slip this product into all their food and drink.

You are taking glutamine because you need something in your diet that will give you energy, help you recover from exercise, and provide you with the nutrition you are not getting.

You do not need to change your whole diet when you can use this supplement to improve your energy levels, improve concentration, and feel much happier every day. 

PROS

  • unflavored glutamine
  • making replacement shakes
  • easy to mix

CONS

  • powder is their only delivery method
  • might be too weak for your body

Jarrow L-glutamine


Jarrow L-glutamine

Jarrow makes their own powder because they want customers to have an infusion of energy that cannot be found with other products.

It is an exciting product to use because it comes in the powder, tablet, and capsule form. The glutamine is something of an energy boost that people can take more than once a day, or it could be use when you are recovering from your latest workout.

The supplement will help enhance your current diet, and it can be akin on any schedule you like. Check the dosage instructions on the bottle for more information. 

PROS

  • many delivery methods
  • use before and just after a workout
  • powerful way to improve your metabolism

CONS

  • very strong formula
  • might prefer a delivery method

Body Fortress Glutamine Powder


Body Fortress Glutamine Powder

Body Fortress glutamine powder provides you with a simple supplement that makes you recover fast after a workout, and you will have a much higher metabolism after staying on the supplement for long periods of time.

Most people who are using the powder can make it into a shake, but it needs to be taken at least once a day so that you can feel the change in your body.

If you are not feeling any better, and you can increase your dosage based on the instructions on the package. 

PROS

  • metabolism rises
  • can read the dosage instructions easily
  • powder in any food or drink you like

CONS

  • does not have different delivery methods
  • might feel very coarse in your mouth

MusclePharm Glutamine Essentials


MusclePharm Glutamine Essentials

The MusclePharm Glutamine Essentials come in a few different forms, and they can be taken as powders, tablets, and even capsules.

There are a number of people who would like to use the tablets, and others prefer using the powders in their drinks.

The powder is very simple to use because it will dissolve quickly even in cool water, and it is a quick boost of energy that most people needing the morning.

The glutamine can replace your coffee, and it can help you get ready for a big workout in the middle of the day. 

PROS

  • many different forms
  • capsules and tablets are just as easy to use
  • can replace your coffee and tea

CONS

  • might be too powerful for your body
  • might be hard to swallow

Nutricost L-Glutamine Powder


Nutricost L-Glutamine Powder

Nutricost powders are part of a new wave of nutritional products that you can put into all your foods. The powder comes out of a simple container that has the dosage instructions in plain sight.

You can use the powder when you are making replacement shakes, or it could go into a drink that you have mixed with a little water.

You know your body needs something to help it recover from strenuous workouts, and the only way to make this possible is to use the powder at least once a day. 

PROS

  • powder is easy to mix
  • works in water-based drinks
  • has a neutral flavor

CONS

  • might not be strong enough for you
  • might be too grainy for you

NOW Sports L-Glutamine Powder


NOW Sports L-Glutamine Powder

The NOW Sports glutamine powder is a simple shake substitute that you can use to make your recovery drinks.

The powder is easy to dose into any drink and the powder does not have a lingering flavor. Check the dosage instructions on the packaging to make sure you are taking the right amount.

Anyone who is trying to get back into shape is much better off if they are taking this supplement with every meal, before workouts, and just after finishing their exercise routine. 

PROS

  • powder is easy to dissolve
  • flavor is not very strong
  • provides you with a boost of energy

CONS

  • want more flavor from your powder
  • might prefer something that is less grainy

Our #1 Recommended Glutamine Supplement

Transparent Labs BCAA Glutamine


Transparent Labs BCAA Glutamine

Taking L-glutamine supplements is just one part in a much bigger life change that everyone should consider.

You will lose weight using these supplements, and you can take the glutamine in many forms depending on what works best for you.

You could use the powders because they dissolve into shakes easily, or you could use the tablets and drinks that are easy to ingest.

You need a glutamine supplement when your body simply does not have the energy that it needs to get through the day.

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