How Much Protein In An Egg? (and why eggs are healthy for you)

Eggs have gotten a bad reputation over the years as an artery-clogging food that should be avoided at all costs… but they can actually provide major health benefits.

Like just about any other kind of food, if you eat too many egg yolks you could have problems. But as long as you enjoy your eggs in moderation, they can help you in ways you might not have imagined possible. Here are just a few of the reasons why you should try to make eggs a part of your dietary regimen:

1. Eggs Are Rich in Quality Protein

eggs good proteinProteins are the body’s “building blocks.” We need them in order to ensure that our tissues develop correctly. And an egg is packed with protein – just one egg contains a whopping 6 grams. When you make sure that you have enough protein in your body, that can help you in many ways. Protein can help you:

2. Eggs Rich in Omega-3 Fatty Acids Can Lower Triglyceride Levels

When you shop for eggs, look for brands that contain Omega-3 fatty acids.

Not all eggs are the same — ones that come from hens that received feed enriched with Omega-3 will contain more Omega-3 acids.

This is important because Omega-3 lowers triglyceride levels in the blood, which in turn helps lower the risk of heart disease. In one study, participants who ate five eggs rich in Omega-3 each week for three weeks saw their triglyceride levels drop by as much as 18 percent.2

3. Eggs Increase Levels of “Good” Cholesterol

While it’s true that eggs, particularly the egg yolk, are high in cholesterol, that doesn’t necessarily mean that it will raise the level of cholesterol in the blood.3

You see, different people respond in different ways when it comes to how their bodies respond to the cholesterol in eggs.4 And while they can raise “bad,” or low-density lipoprotein (LDL) cholesterol in some people, the majority of people don’t see increased LDL levels in the blood. However, eggs can increase the levels of high-density lipoprotein (HDL) or “good” cholesterol.

One study showed that eating two eggs a day for a month and a half resulted in an increase of HDL in participants.5 Increased HDL levels can lower the risk of many types of health problems — including stroke and significant heart health issues.

4. Eggs Are Rich in Choline

You might not have heard of choline, and if that’s the case… you’re not alone. However, this is a very important nutrient — and eggs are chock full of them.

Choline helps form cell membranes and also plays a role in forming the molecules that transmit signals within the brain. Even though just one egg has more than 100 mg of choline, studies indicate that the vast majority of people in the U.S. — as much as 90 percent — don’t get enough in their diet.6

5. Eggs Can Help Your Vision

eggs improve visionAn egg yolk contains important antioxidants that can keep your eyes healthy. Two antioxidants in particular that are found in eggs: zeaxanthin and lutein. These antioxidants can substantially reduce the chances of developing common eye problems such as macular degeneration and cataracts.7

In fact, a recent study showed that people who eat slightly more than one egg yolk each day for a little more than a month can increase their levels of lutein by up to 50 percent and their levels of zeaxanthin by as much as 142 percent.8

Nutritional Value

Just one hard-boiled egg delivers a significant amount of vitamins like:

  • Vitamin A
  • Vitamin B5
  • Vitamin B12
  • Vitamin B2
  • Phosphorus
  • Folate
  • Selenium9

Now, phosphorus plays a key role in the growth and repair of tissues and cells, while folate — also known as folic acid — helps in the formation of red blood cells. And selenium is important because it helps the immune system function properly.10

6. Eggs Don’t Harm Your Heart and Could Reduce Your Stroke Risk

One of the misconceptions a lot of people have about eggs is that they have to be bad for your heart because they have a lot of cholesterol. It’s just not true. Recent studies are showing otherwise.

In fact, researchers reviewed nearly 20 studies that had more than 260,000 participants and could not find any link between eating eggs and suffering a stroke or heart disease.11

7. Eating Eggs Could Help You Manage Your Weight

eggs weight managementEggs tend to promote a feeling of “satiety,” or fullness. As a result, you will be less likely to overeat.

One study included 30 obese women who ate eggs rather than bagels. According to the results, they reported an increased sense of fullness, which led them to consume fewer calories over the following 36 hours.12

And another study showed that eating eggs for breakfast instead of bagels for two months resulted in the participants losing a substantial amount of weight.13

Other Benefits of Eggs

Whether you like your eggs scrambled, poached, fried or you prefer hard-boiled eggs, you can enjoy several other benefits from making them part of your regular dietary routine. Here are just a few.

Vision benefits – Again, eggs contain specific antioxidants that can help your eyes remain healthy, but they’re also high in vitamin A, which helps protect the membranes that surround the cornea.

Vitamin A also helps ensure your retinas absorb light properly and reduce the risk of suffering night blindness. One egg provides nearly 10 percent of the recommended daily Vitamin A intake. Men should get about 900 micrograms of Vitamin A per day, while women should get around 700 mcg.14

Reducing heart disease risk through good fats – Scrambled, fried and hard-boiled eggs are rich in “good fats,” otherwise known as polyunsaturated and monounsaturated fats. If you can replace the “bad fats” – trans fats and saturated fats – with good ones, you can reduce your risk for heart health issues and keep your cholesterol levels stable.

Good fats can also help keep your blood sugar levels at a safe number, which is incredibly important for people who have type 2 diabetes.15

Bone health – Eggs are also rich in vitamin D, which helps ensure that your teeth and bones stay strong. This essential vitamin also helps regulate the levels of calcium in the blood and plays a role in ensuring that our bodies do a good job of absorbing this critical nutrient.

A single egg can provide you with about 7 percent of an adult’s recommended daily intake of vitamin D.16

And Don’t Avoid the Yolk

You might have heard or read that you should only eat egg whites and get rid of the egg yolk. But yolks are packed with unsaturated fat as well as Omega-3, which are very healthy.

They’re also low in saturated fat, so you can feel free to eat them as a part of your overall healthy diet. But yolks also contain a significant amount of riboflavin, which is critical to the production of red blood cells. Riboflavin also helps the body gain energy from the carbohydrates we ingest.

The Takeaway

Of course, you should have a talk with your doctor before you start to introduce more eggs into your diet. As healthy as the whites and yolks may be, you never want to suddenly start eating more of any kind of food before first getting the okay from a medical professional.

Once you do, however, you should soon start noticing substantial benefits. How eggciting!

More reading:

5 Easy (And Healthy) Ways to Upgrade Any Meal You Make
4 Simple Sleep Better Tips


Sources
1. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
2. https://www.nature.com/articles/1602650.pdf?origin=ppub
3. http://www.sciencedirect.com/science/article/pii/0026049565900028
4. https://www.ncbi.nlm.nih.gov/pubmed/16340654
5. http://jn.nutrition.org/content/138/2/272.long
6. http://www.fasebj.org/cgi/content/meeting_abstract/21/6/LB46-c
7. http://iovs.arvojournals.org/article.aspx?articleid=2125160
8. http://ajcn.nutrition.org/content/70/2/247.short
9. http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2
10. https://www.ncbi.nlm.nih.gov/pubmed/10963212
11. http://www.bmj.com/content/346/bmj.e8539
12. https://www.ncbi.nlm.nih.gov/pubmed/16373948
13. http://www.nature.com/ijo/journal/v32/n10/abs/ijo2008130a.html
14. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
15. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775
16. http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2

26 Beauty & Health Benefits of Drinking Hot Water

Is drinking hot water good for you? Is warm water good for you? Or is hot water bad for you? These are questions that many health-conscious individuals are asking right now. If you want to know how water benefits the body, then you’ve come to the right place. Let’s examine these questions and look over some of the well-known benefits of drinking hot or warm water.

The benefits of drinking hot water are seemingly boundless. We all know that drinking water has amazing benefits for our overall health. But what is the function of water in the human body? And just how much water is in the human body? Our bodies are made up of about 75% water, so it’s easy to see why it’s so critical to stay hydrated.

It is recommended that we drink about eight cups of water daily. This is usually equal to about 4-8 glasses of water per day, as many glasses do hold more than one cup of water. Some even say that it is ideal to drink 4 glasses of water in the morning, first thing. The water you consume is absorbed by the body in various phases throughout the digestion system. This absorption starts in the mouth and continues all the way to the colon. The water is eventually transferred to the bloodstream, where it helps to oxygenate cells, cell systems, organs, and other tissues throughout the body.

Functions of Water in the Body

drinking hot water benefits

Before we get into the nitty gritty of the benefits of drinking warm water, let’s discuss some more of the basic facts about the main functions of water in the body:

Cell Function: Why is water so important to cells? Water benefits cell life just as it benefits the organism as a whole. Cells are not able to properly function without water. Cells receive nutrients and oxygen through the water that we ingest. Lack of hydration will lead to poor cell function and weakening of the cell membrane. Water passes quickly through cell membranes because of special proteins that allow permeability for important water.

Body Temperature & Blood Circulation: Staying hydrated actually helps to regulate body temperature and maintain optimal blood circulation. If you are always feeling cold when others aren’t or if your limbs often feel cold, you may be suffering from poor circulation. Alternately, water also enables us to sweat, keeping us cool when our environment is too hot. Water is critical for good cardiovascular health in general, but particularly to circulation and blood flow. You must stay hydrated in order for your heart to pump blood everywhere it needs.

Chemical Reactions & Metabolism: Water greatly aids digestion and metabolism. It helps to break down foods in our stomach as well as to expel unwanted materials in our digestive system. Water is very important for overall bowel health. It is also important to stay hydrated to keep urine function at optimal levels. This enables our body to expel toxins and waste when we go to the bathroom.

Transportation of Nutrients: Water is the main component of blood that keeps it flowing. It helps to deliver important nutrients and oxygen to the cells, tissues, and organs all over our body.

26 Benefits of Drinking Hot Water

Now that we’ve discussed some of the most basic functions of water in the body, let’s get into the fun stuff. Keep in mind that you can still reap these amazing benefits with flavored water. Many people choose to flavor their hot water with lemon, cucumber, mint, and rose, adding even more benefits to this incredibly healthy beverage. Many people worldwide tout the benefits of drinking hot water, in the morning especially. You also do not necessarily need to use hot water. The benefits of drinking warm water in the morning are abundant, just as with hot.

Without further ado, here are 26 amazing beauty and health benefits of drinking hot water. We will address some of the most common questions associated with these benefits and do our best to provide you with answers.

health and beauty benefits

1. Weight Loss

What are the advantages of drinking water early in the morning for weight loss? Many of us are aware that drinking more water and less sugary drinks greatly aids in the weight loss battle. It is also a zero-calorie drink that can help us feel fuller for longer. Many recommend drinking a full glass of water before a meal, enabling us to feel full while consuming less food, which means less calories. It is also believed that one of the many benefits of drinking hot lemon water is a boost in metabolism. Doing this first thing in the morning is a great way to start your day feeling full and getting hydrated.

2. All-Natural Detox

Why is water important to the human body? There are a number of reasons, but one major one is detox. Detoxification is important to many of us for weight loss, skin health, digestion, and many other reasons that benefit our overall health. But is drinking hot water in the morning good for you? It is believed that drinking hot water in the morning has major detox advantages as opposed to drinking cold water in the morning.

3. Boost Energy

Is drinking hot water good or bad for energy? While it may seem like warm water would make you sleepy, it’s far from the truth. Another well-known benefit of drinking warm water in the morning is added energy. While many people believe that caffeine is the be-all end-all to getting energy in a drink, this is simply not the case. Drinking hot water benefits nutrient absorption, helping us to get great, natural energy from the healthy foods we consume.

4. Anti-Aging Benefits

What are the benefits of drinking hot water with lemon for skin? There are many! The benefits of warm water include aiding in the fight against aging in your body’s internal structures as well as your skin, hair, and nails. Many women and men who have aged gracefully note the benefits of hot water in their fight against wrinkles and sagging skin.

anti aging benefits hot water

5. Treat Acne & Pimples

Is hot water good for face blemishes? This is a question that many who are struggling with breakouts, acne, pimples, blackheads, etc. are asking. And the answer is yes! Drinking warm water can help in the fight against many annoying skin issues.

6. Promote Healthier Skin

Is warm water good for skin? The answer is yes. Healthy skin starts with proper hydration. Drinking water improves skin texture and elasticity. The importance of water for skin can’t be hashed enough. Hot water and skin are a match made in heaven. Rose water is one kind of flavored water than many women use for skin care. You can even make a tea from boiling water with rose (or many other ingredients) in it.

7. Hair Health & Vitality

What happens if I drink hot water for hair health? The answer is positive results. Staying hydrated helps to keep your scalp and hair follicles healthy and functioning at optimal levels. This means that your hair can grow stronger and longer. Water in the human body really does affect every aspect of health and beauty, including hair vitality. Bottom line, water is the best natural hair care you can find.

8. Hair Growth

Does drinking hot water promote hair growth? Yes. This is just another great benefit of drinking warm water. The effects of taking hot water for hair have been spoken about amongst women for generations and this little-known secret is finally getting out to women and men all over the world.

hot water hair growth benefits

9. Prevent Dandruff

What is warm water able to do for a dry and itchy scalp? Yet another one of the many advantages of hot water drinking is anti-dandruff effects. Yes, you can help to fight annoying dandruff simply by drinking hot or warm water. But is it better to drink warm or cold water for this purpose? Many claim that warm water is absorbed more easily, so it would only make sense to avoid cold water for this purpose.

10. Treat Skin Diseases

What is the importance of water for skin? Many people believe that drinking water cures skin diseases. While this is not true for every case, staying hydrated is advantageous to the immune system, which can help your body to better fight all kinds of issues like skin infection, dry skin, as well as other common skin conditions. Drinking water improves skin in so many ways. Water is the best natural skin care product out there, and it is incredibly cheap compared to other options.

11. Treat Symptoms of PMS

The water benefits for body health don’t stop with hair and skin. There are plenty of benefits of drinking hot water with lemon for PMS. You see, our organs, be it vital or reproductive, reap a great deal of rewards from staying hydrated. Drinking water is believed to help alleviate some of the pain from premenstrual cramps. Many also believe that lemons or lemon tonic can help with cramps and hormonal imbalance issues.

12. Decongestant for Nose & Throat

What does drinking boiled water do for your nose and throat? It can do quite a lot for nasal congestion and throat issues! While you obviously don’t want to drink boiling water, the benefits of drinking warm water in the early morning are boundless when it comes to congestion. Take some time to breathe in the steam after you have boiled and cooled your water.

13. Treatment for Digestion Issues

Is it good to drink water early in the morning? If you’re looking to treat digestion problems, the definite answer is yes. This is just another of many benefits of drinking hot water in the morning. Drinking hot water after eating can be equally beneficial to help speed up digestion.

14. Treat Constipation

What does drinking warm water do for bowel health? Well, right off the bat, benefits of drinking hot water first thing in the morning can be particularly helpful for individuals suffering with constipation. Many people claim to reap major bowel benefits from drinking hot water. Constipation is just one of these.

15. Help Circulation

Why is it better to drink warm water for circulation? The advantages of hot water for heart health are huge. It benefits circulation, clotting, and just about every aspect of cardiovascular health. Warm water in particular, can help enhance circulation.

16. Pain Relief

Does drinking water help with back pain? Many say yes and will say that they prefer to use boiled water. But is drinking boiled water good for you? Most will say yes. Boiling water kills bacteria, which can aid overall health, allowing your immune system to address the other issues that may be causing you pain, like back issues. Many tout the benefits of boiling water before drinking for pain all over the body, not just in the back and spine. This includes hot water drinking for headaches.

hot water pain relief

17. Sleep Better

Why is hot water good for you at bedtime? The benefits of drinking hot lemon water at night do not end with weight loss. You can actually aid sleep by drinking warm water in the evening or at bedtime. Many people choose to add lemon to this ritual to enhance the weight loss effects of drinking hot water.

18. Treatment for Cough

Why is water important for our health? Drinking warm water in the morning can greatly help with cough, a very common symptom for everyone during flu season. Water and the human body work well together to treat all kinds of symptoms that can come along with illness. Breathing in the steam from warm or hot water can help with cough, as well.

19. Arthritis Treatment

Is drinking water therapy for arthritis? Yes, drinking water or hot water can be good for arthritis. This is another potential benefit of drinking water. Therapy for arthritis almost always involves medication as well as some physical therapy, but if you want to do all you can, learn about the importance of drinking hot water for arthritis therapy.

20. Prevent Waterborne Illness

Does hot water kill germs and why is boiled water good for you? While hot or warm water might not have the power to kill all germs, drinking boiled water helps to bring less bacteria into your body. There are many options for boiling your water these days. Some prefer traditional tea kettles. However, there are a plethora of options for you (like an electric kettle or water boiler) that make heating water super convenient and easy. You can easily heat lukewarm water from a water dispenser, as well. So, is boiled water good for health? The answer is yes. However, it would be unwise to drink water that is still boiling.

21. Treatment for Diabetes

Many people suffering with diabetic conditions ask the question: is it better to drink cold water or warm water? While water in general is good for diabetics, many have claimed that hot water is best. But why drink warm water for diabetes in particular? Many claim this is due to the fact that sugar dissolves more readily in hot water.

22. Help Gastroenteritis

Is hot water good for the body when it comes to gastroenteritis? Many say that the advantages of hot water drinking go much further than just aiding digestion, and it can actually help if you come down with a stomach bug or food poisoning.

23. Treat Heartburn

Is drinking boiled water good for you if you have heartburn? If you’re interested to know how water benefits the body, this is one way you can experiment at home. If you suffer with heartburn, try boiling water, letting it cool, and slowly sipping it to help with the treatment of heartburn. You can even put your Alka-Seltzer in warm water, just make sure it’s not too warm as it may foam excessively.

24. Add Flavor

Can you add flavor to your hot or warm water? Yes, you absolutely can and many people do! This can definitely help you stay motivated to opt for water instead of reaching for sugary drinks. The main function of water in the body is to hydrate cells, and this can still be achieved with flavor added. Try some of these fruits and veggies for delicious flavored water: lemon, lime, cucumber, orange, fennel, cantaloupe tomato, basil, pineapple, watermelon, strawberry, and many others! You may have also noticed some spices thrown in there. Spices are generally healthy and can be a great addition to hot water for drinking. Adding real fruit juice or spices is also a great way to get vitamins, nutrients, and antioxidants into your hot water.

25. It’s Delicious

While some don’t consider water necessarily delicious, it is one drink that most people enjoy. And as noted above, you can do a lot to add flavor. If you think about it, tea and coffee are really nothing more that flavored boiled water. The health benefits of hot water plus the ability to make it in many different ways make this the ideal beverage for enhancing overall health.

26. It’s Easy to Prepare

While coffee, tea, and hot cocoa are nice beverages to drink in the morning, drinking warm water can be just as calming and a whole lot healthier. And, don’t forget that you can always flavor your hot water with healthy fruits and vegetables…not to mention, our favorite morning beverages like coffee and sweet tea are technically just flavored hot water. Skip the extra step and enjoy the benefits of drinking warm water!

benefits of drinking hot water

DRINK UP!

So, we ask the question again: is hot water good for you? The answer is yes. Is drinking hot water bad for you? No. As you can see, the benefits of drinking water daily are boundless. The function of water in the body is one that is absolutely critical to survival. Another question to be presented: is warm water better for you than hot water? While both are considered to be better for you than drinking cold water, this really “boils” down to personal preference…pun intended! So, soak up all of the amazing benefits of drinking hot water and see how it can make a difference in your overall health!

Bottled vs Tap Water: Choosing the Healthiest Water?

Do Calories Matter? (the truth revealed in regards to weight loss)

If you’re involved in a weight loss program, you’re probably counting calories on a regular basis. But do calories matter when you’re trying to lose weight or is more about portion control?

The answer isn’t that all the simple…

Here’s a look at what calories actually are, and how they play a role in either helping people lose weight, or hindering their weight loss goals.

What Are Calories & Do Calories Matter?

A calorie, in a nutshell, is the amount of energy contained in a certain drink or food. When you consume more calories than you burn off through physical activity, the body stores them as fat. When the opposite is true, you have a calorie deficit,1 which will lead to weight loss.

In order to maintain a healthy weight, you need to consume a certain amount of calories each day. Men should strive to get about 2,500 calories, while women need about 2,000 daily, on average.2

Quality Matters

A lot of people trying to meet their weight loss goals obsess over their calorie intake. But the quality of the calories consumed is more important than a number, according to one study.

The key for people who lose weight, according to the researchers who conducted the study, is in the kinds of calories they put in their bodies.

Researchers analyzed the progress of 21 overweight or obese adults who were put on three different diets. The goal was to help them lose a minimum of 12.5 percent of their body weight. They followed each diet for a month.

The first diet was designed to help the participants lower their dietary fat by concentrating on eating fruits, vegetables, and whole grains.

The second diet allowed them to consume more fat and protein, but reduced carbohydrates. The participants substantially lowered their intake of pastas, bread, and other carbs.

Finally, the third diet focused on reducing the participants’ blood sugar levels. They didn’t need to reduce the carbohydrates or fat they ate. Instead, the researchers asked them to focus more on the quality of the carbs they ingested. For example, they replaced starchy vegetables and certain grains with fruits, legumes, and foods that contained healthy fats.

According to the results, the participants who followed the low-blood sugar and low-carbohydrate diets burned more calories than when they followed the low-fat diet.

While the low-carb diet was more effective in burning calories, it also created some concerning health issues. The researchers noted an increase in cortisol, a stress hormone that can increase the risk of cardiovascular disease and other problems.

The low-blood sugar level diet seemed to be the safest, according to the study. Participants burned fewer calories than when they were on the low-carb diet, but they didn’t show signs of an increase in stress hormones.

The significance of the study, according to the researchers, is that a low-fat diet might not be as effective a weight loss program than once thought. They believe that people trying to lose weight should reduce their consumption of highly processed carbohydrates. These include foods such as white rice and white bread. These types of foods, the researchers say, contribute to a roller coaster effect when it comes to blood sugar. They make levels surge and then crash, which can make it very hard to lose weight.3

Are Calorie Labels Trustworthy?

Conventional wisdom dictates that you should always be able to find out how many calories you’re consuming by looking at the product label. But research suggests that information might not be accurate.

The calorie information on food labeling, some researchers believe, is based on dated, flawed information. This information is based largely on 19th century findings of the amount of energy people receive from the food they eat. New findings indicate this approach might be too simplistic.4

In order to correctly calculate the true amount of calories someone ingests from a certain type of food, researchers say, a lot of different factors need to be taken into account.

For instance, how do different methods of food preparation (baking, microwaving, boiling, etc.) affect a food’s structure? How much energy does it take the body to digest different kinds of food? What kind of effect does the bacteria found in our gastrointestinal tract (also known as the “gut”) have on the calories taken in?

Nutritionists are trying to take these factors into consideration when determining caloric information on food labels. Unfortunately, digestion is such a complex process, they may never be able to completely figure it out.5

One example of a discrepancy involves almonds. U.S. scientists found that while labels for most brands of almonds state they contain 170 calories per serving, the actual number is 129. They reached this conclusion after studying people following the same diet. The subjects ate basically the same things, with the exception of almonds. Some people ate more; others ate less. Researchers measured the amount of unused calories that passed through their system, and the discrepancy was discovered.6

 

Talking to Your Doctor About a Weight Loss Program

The key to weight loss is achieving a calorie deficit. You want to burn more calories than you consume.7 But you probably can’t do this through diet alone. You’ll have to engage in regular physical activity in order to keep the pounds off for good.

When you burn more calories than you take in, the body has to turn to other sources for energy. This source is usually fat, but it can, in some instances, be muscle.8

It’s extremely important that you talk to your doctor first before you put any sort of action plan in place to lose weight. After all, it won’t do you any good to drop pounds if you’re endangering your health in the process.

Be Prepared

Be prepared for your appointment, to ensure that your weight loss program is as safe as possible. Think about what you’re trying to achieve, and write down any questions you may have. Be ready to discuss the changes you’re prepared to make in order to meet your goals.

do calories matter Talk with your physician a plan. Get a good picture of the challenges you’ll have to deal with while you try to lose weight. Ask lots of questions. Are you a candidate for weight-loss surgery, or would you be better off simply watching what you eat? How should you increase your physical activity or add weight training?

Your doctor or specialist will also have some questions for you. They’ll want to know, for instance, how much you’ve weighed at different times in your life. They’ll likely ask how much physical activity you normally get.

There are some other things you can do to make your appointment as efficient as possible. Two weeks before that appointment, start a diary of your dietary habits. Also, consider using a pedometer. This can help you get an idea of how many steps you’re taking daily, giving you and an idea of your overall physical activity.

Make Healthier Choices

You can also start making some healthier choices on your own. Try to limit the sizes of the portions you eat. Mix in more vegetables and fruits, if you’re not already doing so. Gradually increase your level of physical activity. Move around the house more than usual, or try to take a walk around the neighborhood for 10 or 15 minutes if you can.

The Takeaway

A successful weight loss program entails more than just counting calories. While calorie intake is important, it’s not the be-all, end-all. Yes, calories matter, but the kind of calories you consume is even more important. If you have questions, reach out. Talk to your doctor about a healthy weight loss approach, that can set you on a course for better overall health!

Want more helpful health tips? Keep reading:

7 Natural Remedies For Reducing Muscle Pain

Type-2 Diabetes Prevention: 7 Steps You Can Take to Avoid it

Sources:
1.https://www.medicalnewstoday.com/articles/263028.php
2.http://www.nhs.uk/Livewell/loseweight/Pages/understanding-calories.aspx
3.http://jamanetwork.com/journals/jama/fullarticle/1199154
4.https://www.livescience.com/26799-calorie-counts-inaccurate.html
5.https://www.livescience.com/26799-calorie-counts-inaccurate.html
6.http://ajcn.nutrition.org/content/96/2/296.abstract
7.http://straighthealth.com/pages/qna/caloriedeficit.html
8.https://healthyliving.azcentral.com/body-burn-muscle-before-fat-5789.html

How to Get Rid of Bad Habits

If you smoke, eat too much junk food, or drink alcohol to excess, you likely already know these habits are bad for you. But they’re habits that are tough to kick overnight. It takes time and a lot of effort to quit. But, there’s hope: One of the best ways to leave damaging lifestyle habits behind is physical activity.

So, how to get rid of bad habits?

Well … following a regular workout routine could help you get rid of those bad habits for good. Let’s take a closer look on how this works:

Why it’s Hard to Break a Bad Habit

Smoking, drinking to excess, and overeating are bad habits that don’t develop overnight. They develop over several years. Likewise, it can take years to break them. A lot of research has gone into exactly why it’s so difficult for people to stop doing the things they know are bad for their health.

Not all habits are bad for you, of course. For example, showering and brushing your teeth every day are good for your health. But sometimes a habit, according to researchers, can trigger a reward mechanism in the brain. This, in turn, can lead to routines that are dangerous, such as abusing alcohol, smoking, or using drugs.

The general mechanism that creates both good and bad habits is basically the same, but the ones associated with pleasure are tougher to kick.

One of the reasons why, some researchers believe, is that bad habits that bring you pleasure cause a release of a brain chemical known as dopamine. Smoking and drinking release dopamine — the more you get, the more you want.

It might not even necessarily be the substance itself that you want, but the dopamine. Many people remain addicted to drugs, even when they no longer derive pleasure from the specific drug. Dopamine could be the reason.1

bad habits | Princeton Nutrients

Replacing Bad Habits With Good Ones

There are ways to break unhealthy habits. One of the most effective is by replacing bad ones with good ones. Some people with drug addictions, for example, have found success in running. This, in itself, can be a ritualistic — even compulsive — behavior. An addict may always have the urge to use drugs. But there are ways they can strengthen the healthy habit while suppressing the bad one.

How a Workout Can Help Eliminate Unhealthy Habits

There are a lot of reasons that physical activity can be very effective in helping you kick bad habits once and for all. For example, a vigorous workout can also release the “pleasure chemical” dopamine. Physical activity also stimulates the release of endorphins, chemicals that also make you feel great.2

Moderate physical activity may also help you manage any withdrawal symptoms you might be experiencing if you try to quit a bad habit such as smoking.3 The next time you feel like lighting up, do some pushups, or jog around the block instead. You’ll more than likely find that the exercise — whatever it is — can take your mind off of the craving for a cigarette.

In one study, Canadian researchers conducted a study involving 168 smokers. The purpose was to determine whether running could help them stop smoking. The participants joined a running group for 10 weeks. This program included instruction on proper running technique, as well as tips to quit smoking. It also included training designed to build up the participants’ stamina to the point to where they could finish a 5K run.

Of the 72 who made it through the entire program, 37 had quit smoking for good. Follow-up interviews showed that 91 percent of the people who finished the program had at least reduced their frequency of smoking.4

If overeating is your problem, exercise could help decrease your appetite. It does so, according to research, by suppressing ghrelin, known as the “hunger hormone.”5

As an added benefit, regular exercise may also help you sleep better.6 Many studies show the better the quality of your sleep, the healthier you will be.7

bad habits | Princeton Nutrients

Putting Together a Plan

No matter what your ultimate goal is, whether it’s to stop drinking, stop smoking, or to lose weight, you need an action plan. Set up a starting date, and stick to it. Make sure your goals are realistic. You’re not going to be able to run a marathon the first time. Rather, start slowly with a 10-minute run. Keep going. Eventually, run 30 minutes at a time.

Always talk to your doctor first before starting any sort of exercise regimen. They will likely want to put you through some tests to determine the level of physical activity you can safely handle. You’ll also want to speak with a qualified trainer who will help you follow a safe workout routine. The last thing you want is to suffer an injury that derails your progress.

One Last Note

It’s important to remember that you’re about to embark on a long journey. You’re going to be tempted to return back to your bad habits. While exercise is great for helping you break those habits, the temptation is going to remain. If you’re trying to lose weight, throw out all the junk foods in your refrigerator and cabinets. If you’re trying to stop drinking, don’t allow any booze in your home. Toss all of your cigarettes. Remove ashtrays or other paraphernalia that have anything to do with smoking.

By taking these steps, and engaging in vigorous physical activity, there’s a great chance you can make those bad habits a thing of the past.

Want more helpful health tips? Keep reading:

7 Natural Remedies For Reducing Muscle Pain

Type-2 Diabetes Prevention: 7 Steps You Can Take to Avoid it

Sources:
1.https://newsinhealth.nih.gov/2012/01/breaking-bad-habits
2.https://www.psychologytoday.com/blog/the-compass-pleasure/201104/exercise-pleasure-and-the-brain
3.http://onlinelibrary.wiley.com/doi/10.1111/j.1360-0443.2006.01739.x/full
4.https://news.ubc.ca/2017/09/12/running-group-helps-half-its-graduates-quit-smoking/
5.http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/08/40.html
6.https://sleepfoundation.org/ask-the-expert/how-does-exercise-help-those-chronic-insomnia
7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326238/

Bruised Kidney? Try These Simple DIY Remedies for Relief

Think you might have bruised a kidney? This type of injury usually happens as a result of blunt trauma – maybe you fell or were playing a sport with your grandkids and got whacked by the ball?

Any injury to a major organ is potentially serious, and you should absolutely go to your doctor if you suspect your kidney may be bruised.

That being said, there are some remedies for a bruised kidney which may prove helpful.

Your kidneys are a pair of small organs located in the back of your abdomen.1 One of their main functions is to filter liquid waste from your body, but they are also responsible for keeping blood pressure regular, helping reabsorb nutrients, and regulating fluid levels.2

Kidneys are the organs most susceptible to injury in the urinary tract.3 Though their location often protects them, kidneys can become bruised due to trauma from car accidents, falls, or contact sports. Professional football players, for example, often suffer from bruised kidneys.

Symptoms of a Bruised Kidney

A bruised kidney is also called a renal contusion. One of the main symptoms is blood in the urine. This is called hematuria. It can be enough blood to be seen by the naked eye, or the amount of blood may be seen only by a microscope.4 Other symptoms of a bruised kidney include abdominal pain and bruising on the back of the abdomen.5

Kidney injuries can cause other, more severe symptoms. If, in addition to blood in the urine, you have nausea, vomiting, fever or increased heart rate, you should go to the emergency room immediately.

should i go to doctor for bruised kidney

Should You See a Doctor?

Yes. If you suspect you have a kidney injury, you should see your doctor as soon as possible. Your doctor can determine the severity of your injury and set a course of treatment.

Most injuries to the kidneys are “low grade,” or minor.6 It’s important to know what kind of injury you’ve sustained, since some kidney trauma can be life-threatening. A bruised kidney is not serious, but bruised kidney symptoms can be similar to those of a laceration, or tear, in the kidney.7 A lacerated kidney can be serious if left untreated. Complications, such as infection, high blood pressure, and even kidney failure, can occur.8

Additionally, patients who have fallen or been involved in automobile accidents may have injuries to other parts of the body, such as the rib cage. It’s important to see a physician right away to have your injuries assessed and treated.

Tests Your Doctor May Use

Urinalysis, or a test of your urine, is one assessment your doctor may use. Urinalysis can help doctors see if you have microscopic amounts of blood in your urine.9 This gives them one part of the picture of your kidney injury.

Depending on the severity of your symptoms, your doctor may also order a computerized tomography (CT) scan to check the extent of your injury. This is the most common test done to determine injuries to the kidneys. During a CT scan, the patient lies on a table while images are taken. The procedure is similar to an X-ray, but more detailed.10 A CT scan takes about half an hour to complete.

Your doctor may also order an angiogram, which is a kind of x-ray taken after a special dye is injected into your blood.11 Ultrasounds are also sometimes used to determine kidney injuries.12

How to Remedy Bruised Kidney At Home

If you have a mild kidney contusion, you should be healed in about a week. In the meantime, here are some ways to help your kidneys heal at home.

Get Plenty of Rest

remedy bruised kidney at homeYou may need to stay on bed rest until there is no longer blood in your urine. This can take one to two weeks.13 Bed rest means that you are lying down most of the time. Avoid strenuous activities, such as exercise and lifting heavy objects. Your doctor may have you stay overnight in the hospital so your vital signs can be observed.

Regulate Fluid Intake

Doctors advise kidney contusion patients to drink enough fluids, but not so much as to overtax your kidneys. Aim to drink around eight to 10 glasses of water each day.14 Your kidneys need water to function correctly, especially while they heal.

Pain Relievers

Kidney bruises can be painful. Take an over-the-counter pain reliever, such as acetaminophen or ibuprofen. If you find your pain can’t be controlled by these medications, talk to your doctor about prescription pain relief.

Diet Changes

Your doctor may ask you to make changes to your diet in order to allow your kidneys to heal. Eating a diet with too much sodium can cause your healing kidneys to work too hard.15 Limit the amount of sodium in your diet by eating less processed foods and adding less table salt to your food.

Surgery

In most cases, a bruised kidney will heal on its own. However, in some cases of more severe kidney injury, surgery may be needed.

The Takeaway

A bruised kidney can be uncomfortable, but it is usually not life-threatening. Follow your doctor’s advice carefully, as well as these remedies for a bruised kidney, and your body will heal in just a few weeks. Your doctor will conduct a follow-up examination, after which time your will likely be able to resume normal activities.

Learn More:
NEWS: Can Ibuprofen (NSAIDs) Increase Risk Of Heart Attack?


Sources
1. http://www.medicalnewstoday.com/articles/305488.php
2. http://www.medicalnewstoday.com/articles/305488.php
3. http://www.merckmanuals.com/home/injuries-and-poisoning/injury-to-the-urinary-tract-and-genitals/kidney-injuries
4. https://www.niddk.nih.gov/health-information/urologic-diseases/hematuria-blood-urine
5. http://www.urologyhealth.org/urologic-conditions/kidney-(renal)-trauma/symptoms
6. https://www.merckmanuals.com/professional/injuries-poisoning/genitourinary-tract-trauma/renal-trauma
7. http://www.merckmanuals.com/home/injuries-and-poisoning/injury-to-the-urinary-tract-and-genitals/kidney-injuries
8. http://www.merckmanuals.com/home/injuries-and-poisoning/injury-to-the-urinary-tract-and-genitals/kidney-injuries
9. http://emedicine.medscape.com/article/440811-workup
10. http://www.mayoclinic.org/tests-procedures/ct-scan/basics/definition/prc-20014610
11. http://www.nhs.uk/Conditions/Angiography/Pages/How-is-it-performed.aspx
12. http://emedicine.medscape.com/article/379085-overview
13. http://www.umm.edu/health/medical/ency/articles/injury-kidney-and-ureter
14. https://www.fairview.org/healthlibrary/Article/116472EN
15. http://www.kidneyfund.org/kidney-disease/chronic-kidney-disease-ckd/kidney-friendly-diet-for-ckd.html

NEWS: Mindfulness May Change or Improve Your Genes

Mindfulness meditation has been around for centuries. You’ve probably already heard it’s an effective tool for staying calm and relaxed. Now, a recent study shows it could actually have an affect on your genes. It may even help to reverse some of the stress-related damage to your health.

Here’s a look at how this form of meditation might play a bigger role in wellness than first thought:

What is Mindfulness Meditation?

Mindfulness meditation has been around for more than 2,000 years. It’s a way to focus the mind so that you concentrate on the current moment, rather than thinking of the past or the future. Beginners usually practice this type of meditation for about 20 minutes per session. More advanced practitioners may meditate for up to an hour.1 Many people believe mindfulness meditation is great for the soul. Some also believe it can help heal both the body and mind.

Everyone has the quality of mindfulness, but not everyone realizes its value … or that it should be actively cultivated.

Advocates believe practicing mindfulness meditation can lead to a fuller, more enriched life.

How? Because practicing this type of meditation can help you live in the moment. Instead of putting your mind on “auto pilot” and going through the motions day-to-day, you’re appreciating your life as it unfolds… moment to moment.

There are several other types of meditation as well. Here are some of the most popular:

· Spiritual meditation

This is somewhat like prayer, in that you are trying to establish a deeper connection with your God. It’s used not only in Taoism, Hinduism, and other religions of the East, but in the Christian faith as well. Many people use certain essential oils to enhance their experience, such as cedar, frankincense, and myrrh. You can practice spiritual meditation either at home, or at your house of worship.

· Movement meditation

Most people associate movement meditation with yoga. But, you can incorporate it with any form of gentle motion. This includes working in your garden or taking a walk through the woods near your home.2

· Mantra meditation

Have you ever seen someone sitting in the “lotus” (cross-legged) position on a mat repeating a phrase such as “Om”? More than likely, they were practicing mantra meditation. It involves the use of a repetitive word or phrase to help clear the mind. It’s supposed to help you become more in tune with the environment that surrounds you.

· Transcendental meditation

“TM” is the most popular type of meditation worldwide. Over 5 million people practice transcendental meditation.3 It’s good for people who are serious about meditation but are just starting out. Practitioners usually have two 20-minute sessions each day.

Common Reasons People Practice Meditation

There are several reasons people turn to meditation. They may practice it because it helps them manage anxiety or stress. They might meditate to help increase their focus, so they can be more productive in their jobs. Some people use it to help eliminate unhealthy habits, such as overeating or smoking. Still others meditate to get past some sort of difficult life event. People may meditate to gain a better understanding of their purpose in life.

Meditation and the Genes

Researchers analyzed 18 studies that involved nearly 850 participants. They wanted to see what kind of effects different forms of relaxation can have on the body. These included meditation as well as Tai Chi, breathing exercises, yoga and Qi gong. They came to the conclusion that these methods of connecting the mind with the body help to suppress gene expression. They do so in a way that can inhibit certain processes that can be harmful to our health.

For example, the researchers focused on the effect meditation can have on inflammation. This is an important process that lets us know when we’re sick or we’ve been injured in some way. But inflammation can also hurt us both mentally and physically. They believe meditation can reverse some of this damage because it inhibits the expression of certain genes.

What is Gene Expression?

Gene expression is where DNA (deoxyribonucleic acid) gets the information it needs. It then takes this information and makes proteins. It not only controls when a protein is made, but also the amount that is made.

When a gene is turned off, it’s considered dormant. When it is activated, gene expression occurs. The epigenetic process involves mechanisms that basically act as an on/off switch for genes. Some of the most important epigenetic mechanisms are what make us different from other people. For example, epigenetic mechanisms control the color of our skin and hair, and why some of us love okra while others can’t stand it.4

Factors such as lifestyle and environment can have a major effect on whether different genes are expressed. These genes, in turn, can play a large role in determining several important things. These include how long we will live and whether we’ll be at risk of developing certain diseases. Mindfulness-based stress reduction can help reduce stress-related changes. These changes signal genes to produce proteins associated with inflammation.

According to the study, people who practice meditation on a regular basis experience a reverse in some of the effects of stress. This is because of a decrease in activity of genes that are involved in the inflammatory process.5 As a result, they were at a lower risk of illnesses caused by inflammation.

The Takeaway

Research into the physiological effects of meditation is still in its earl stages. This study supports the idea that meditation can be beneficial. They may improve not only your mood, but your health as well.

For more helpful health and wellness news, keep reading:

How To Build A Mason Jar Salad (And What To Put In It!)

Dog Owners Are Healthier! (6 reasons why)

Sources
1.https://www.theatlantic.com/health/archive/2015/07/mindfulness-meditation-empathy-compassion/398867/
2.https://www.gaia.com/article/which-type-meditation-style-best-for-you
3.http://www.latimes.com/news/la-me-maharishi6feb06-story.html
4.https://www.whatisepigenetics.com/what-is-epigenetics/
5.http://journal.frontiersin.org/article/10.3389/fimmu.2017.00670/full

Is Drinking Coffee the Secret to Longevity?

If you’re a coffee drinker, you might just think that your beverage of choice tastes great and gives you a nice pick-me-up after a good night’s sleep.

But research indicates that drinking coffee on a regular basis might actually help extend your life.

Two studies show that coffee consumption could provide benefits you might not have previously considered possible.

What the Science Says

In one study, researchers found that coffee drinkers have a lower risk of death than those who don’t drink the beverage. The authors of the study conducted a survey involving more than 500,000 people in countries throughout Europe.1

According to the results, there is an inverse relationship between drinking coffee and suffering from problems such as circulatory and digestive illnesses, cancer, suicide and liver disease. Even though people in different countries prepare and drink coffee differently, the relationship between the beverage and a lower risk of death due to certain health issues remained consistent.

Coffee Drinker’s Advantage

Coffee drinkers, according to the European study, tend to have a higher level of healthy fats, show better control of glucose levels, and have less inflammation. Certain compounds in coffee, the researchers said, have properties that can reduce the risk of Parkinson’s disease, heart disease and other illnesses. However, further studies will be needed in order to determine which specific compounds provide specific benefits.

It appears that the benefits of drinking coffee go across racial lines. While the European study involved mainly caucasians, another study involved more than 185,000 coffee drinkers who were primarily African-Americans, Japanese-Americans, Latinos and Native Americans. The results were very similar to the European study, providing yet more evidence that coffee consumption can lower a person’s risk of death.

According to the results of this study, people who consume two to four cups a day are 18 percent less likely to die prematurely than those who avoid coffee.

While both of the studies involved smokers as well as nonsmokers, one surprising result was that smokers who drink coffee tend to live longer as those who don’t. But researchers are quick to point out that there is absolutely no evidence that drinking coffee can counteract the health effects of smoking.

Yet another study showed that people who drink 3-5 cups of joe each day are about 15 percent less likely to die prematurely than non-drinkers. This study had even more good news – according to the results, people who prefer decaffeinated coffee can also enjoy substantial health benefits.

Drinking coffee has been associated with other health benefits as well, such as reducing the risk of developing tinnitus, a condition characterized by buzzing or ringing in the ears.²

Coffee might also help improve workouts, increase your safety behind the wheel and lower your risk of developing depression.3

How Much is Too Much?

Of course, it can be pretty easy for a coffee drinker to go overboard with his or her favorite beverage – if you love coffee, you might even be more inclined to overdo it after learning the potential benefits. Over-consumption of coffee can make it hard to sleep and leave you feeling jittery all day long. It can also increase your risk of suffering from heartburn.

Taking most things in moderation is usually the best way to stay healthy. Drinking coffee is no exception. According to one study, about 200 mg of caffeine (about two cups of coffee) is the best amount for helping your cognitive functioning.4 However, not all coffee is created equal, of course. A 16-ounce cup could contain anywhere from 250-500 mg of caffeine. Before you buy anything in the Starbucks drive-thru, find out just how much you’ll be ingesting.

The Bottom Line

While these studies don’t necessarily prove that if you start drinking coffee you’ll live longer, the research does indicate there’s an association. There are a lot of nutrients in coffee beans but researchers haven’t yet determined exactly how they affect a person’s health.

Nevertheless, it seems that drinking coffee on a regular basis not only does no harm, it can actually provide substantial health benefits. Coffee consumption – as long as it is in moderation – can be a major component of not only a healthy lifestyle, but also a healthy diet. If you’re not a coffee drinker and you’re thinking of starting, talk to your doctor first to make sure it will be safe to do so.

Read More:

A Guide To Self-Massage

Sources:
1.http://annals.org/aim/article/2643435/coffee-drinking-mortality-10-european-countries-multinational-cohort-study
2.http://www.amjmed.com/article/S0002-9343(14)00198-3/abstract
3.https://well.blogs.nytimes.com/2016/02/24/i-dont-drink-coffee-should-i-start/
4.https://www.ncbi.nlm.nih.gov/pubmed/12424548

NEWS: Can Ibuprofen (NSAIDs) Increase Risk Of Heart Attack?

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are on just about every store shelf in America. Millions of people use them whenever they feel the slightest bit of discomfort. But even though these medications are seemingly everywhere, that doesn’t mean they don’t carry with them potentially major risks.

Why People Use NSAIDs

People turn to NSAIDs for a lot of different problems, some relatively minor and some that are chronic. Motrin, Advil, Aleve, and other NSAIDs can bring temporary relief of pain caused by issues such as toothaches, headaches, sore muscles, and backaches, but they can also help people suffering from issues such as rheumatoid arthritis, osteoarthritis, and others.

Study Produces Shocking Results

Ibuprofen and other NSAIDs like celecoxib and naproxen are generally safe – as long as you follow the directions for use, and only use them once in awhile. But if you use them on a regular basis, and at high doses, you could be setting yourself up for some major problems, according to a study that appeared in the May 9, 2017, issue of the British Medical Journal (BMJ).

According to the study, people can be at a higher risk of suffering a heart attack after taking NSAIDs for just a few days. If you take 750 mg of naproxen (about four Aleve tablets) per day, or 1,200 mg (six Advil tablets) each day, you could face as much as a 20-50 percent higher risk.1

The study that appeared in the BMJ was substantial, consisting of analysis of several other studies that involved nearly 450,000 people – more than 61,000 of whom had suffered a heart attack.

The result showed that people who used NSAIDs for seven days straight had a substantially higher risk of suffering a heart attack, and the risk was even higher for those who took the medications for a month or more.

The BMJ study also took into account other factors that could result in a link between NSAID use and an increased risk of heart issues, such as a previous history of heart problems, high levels of cholesterol, and diabetes. Researchers adjusted their findings for these factors, and they still showed a substantial connection between NSAID use and heart attacks.

Previous Findings

This isn’t the first study conducted on the potential effects of NSAID use on heart health. Others have also shown a heightened risk. But the number of people involved in the BMJ study, along with the detailed analysis that was performed, goes a long way toward validating earlier findings.

In 2016, the BMJ published another study that focused on a specific class of NSAID medication known as COX-2 inhibitors, which are stronger than over-the-counter drugs such as Aleve or Advil. This study showed that people using COX-2 inhibitors such as rofecoxib and etoricoxib were at a 19 percent higher risk of suffering heart failure.2

Again, the higher the dosages of the drugs, the more significant the risk.

nsaids | Princeton Nutrients

FDA Warning

The growing body of evidence linking NSAID use to an increased risk of heart problems resulted in the U.S. Food and Drug Administration (FDA) issuing an updated consumer warning in 2015.3 The agency announced that it was strengthening its warning for both prescription and over-the-counter NSAIDs to include not only an increased risk of heart attack, but stroke as well. According to the FDA, people who use NSAIDs for even just a few weeks could be at a higher risk – the longer they take them, the higher the risk. However, the warning did not apply to aspirin, even though it’s in the NSAID class.3

Those who already have developed cardiovascular problems, such as people who have had cardiac bypass surgery or suffered a prior heart attack, are at the greatest risk, according to the FDA. The agency announced that people who have had a heart attack and take NSAIDs are at a higher risk of either having another attack, or of dying from a related cause.

What You Need to Do

According to the FDA, NSAIDs are still very effective in treating problems such as fever, inflammation, and pain. You can still take them, of course, but you need to make sure you follow the directions for use, take the smallest dose that is still effective, and take it for the shortest amount of time possible. If you have high blood pressure or heart disease, it’s very important that you talk to your doctor first before using any kind of NSAID. Weigh your options carefully, taking into account the benefits as well as the potential risks. If you’re already taking aspirin as a part of your regular regimen of protecting yourself against a stroke or heart attack, naproxen, ibuprofen, and other NSAIDs may counteract that protection.

NSAIDs are still an effective way to get temporary relief from pain, as long as you use them correctly. Taking NSAIDs in moderation and reducing risk factors such as smoking and high cholesterol will go a long way toward lowering the chances that you will have heart problems.

Want more helpful health tips? Keep reading:

7 Natural Remedies For Reducing Muscle Pain

Type-2 Diabetes Prevention: 7 Steps You Can Take to Avoid it

Sources:
1.http://www.bmj.com/content/357/bmj.j1909
2.http://time.com/4512169/painkillers-ibuprofen-heart-problems/?iid=sr-link2
3.https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm453610.htm

Fatty Liver: What Is It? How Do You Get It? And How to Fix it.

As a whole, the United States is becoming more overweight. And as obesity increases across the country, more people are developing a fatty liver as a result. Researchers believe that liver fat, rather than belly fat, is the main indicator for a lot of different health problems, including cardiovascular disease, diabetes and others.1 While the bad news is a lot of us are storing far too much fat in our livers, the good news is that the condition can be reversed.

How the Liver is Supposed to Work

The liver is located just above the stomach, in the upper right hand portion of the abdominal cavity. It’s an incredibly important organ, performing somewhere around 500 functions that are critical to maintaining our overall health. Two of the more vital functions include processing the fat we take in through our diet as well as producing HDL, or “good” cholesterol. In addition, the liver produces bile, which is then stored in the gallbladder. Bile works by breaking down the fat we eat into tiny molecules so we can digest it.

These are just some of the other jobs the liver performs:

· Assisting in the clotting of blood
· Controlling our supply of amino acids
· Helping us process medications we take
· Eliminating toxins produced by those medications
· Producing substances that help the body fight infections
· Storing excess sugars

There are a lot of contributing factors to liver issues, including obesity, alcoholism, certain medications, excessive levels of triglycerides in the blood and several others

What is Fatty Liver?

The body stores most of its fat under the skin, which is also known as subcutaneous fat. Only about 10 percent of the fat in the body is belly fat, with the rest found in muscle tissue and organs such as the liver.

Most of us associate liver disease with drinking too much alcohol, but non-drinkers who are overweight are at a risk of developing liver problems as well. As many as 20 percent of people in the U.S. could potentially have an issue known as non-alcoholic fatty liver disease.2 While having fat in the liver isn’t particularly dangerous, if there’s an abnormal accumulation of fat, that can be a problem.

For example, too much fat in the liver can increase insulin resistance in the body, which can lead to diabetes. Insulin resistance is dangerous because it affects the body’s ability to regulate the amount of glucose in the blood. Glucose is an essential substance that provides energy to our cells. If someone has insulin resistance, however, the cells aren’t able to absorb glucose. As a result, it stays in the blood and greatly increases the risk of diabetes.

Studies about Liver Fat

One study performed by nutrition researchers showed that liver fat is a more reliable indicator of metabolism problems – ones that can lead to diabetes – than belly fat. Researchers compared the amount of liver fat in a group of obese people and found that the ones who had greater concentrations were at a higher risk of developing insulin resistance.

They also found that people with fatty liver issues had lower levels of a protein known as CD36 in their fat tissue, and higher amounts of the protein in their muscle tissue. This is significant, because the researchers believe that CD36 moves fatty acids from fat tissue and into the tissues of the liver as well as muscles. These proteins are then converted to triglycerides, which are a form of fat. The more fatty acids that get into the tissue, the greater the chance for developing metabolic issues.3

Other Issues Associated With Fatty Liver

A fatty liver can also lead to a greater risk of heart problems. When there’s too much unprocessed fat in the liver, it can enter the bloodstream and clog arteries, increasing the chances of a stroke or a heart attack. An excess of fat can lead to several other health issues as well.

Fatty liver disease can also result in inflammation due to the accumulation of fat molecules inside the cells of the organ. This is a form of non-alcoholic fatty liver disease that is even more dangerous, and it is known as non-alcoholic steatohepatitis (NASH).

This condition will typically develop gradually, over several years or even several decades. Some people with NASH might not ever develop symptoms, while others suffer serious problems. For example, NASH often results in fibrosis, a mild scarring of the liver that occurs when the organ tries to regenerate in response to the condition. When scarring becomes severe it becomes a condition known as cirrhosis, which is even more serious.

These are just a few of the symptoms associated with cirrhosis:

· Hardening of the liver
· Intestinal bleeding
· Liver cancer
· Liver failure
· Muscle loss
· Retention of body fluid

Who is at Risk for NASH

NASH will typically affect overweight and obese people age 40 and older, but there is conflicting evidence as to how often the condition turns into cirrhosis. Some studies show that only about 3 percent of people with NASH develop cirrhosis, while others show that up to 26 percent of patients develop the disease.4 Unfortunately, there’s no way that a doctor can predict whether or not NASH will eventually lead to cirrhosis. What is known, however, is that someone with NASH has a much better outlook than someone who develops steatohepatitis due to excessive consumption of alcohol, a condition known as alcoholic steatohepatitis.

The more serious threats posed by NASH could actually be stroke and heart disease rather than further liver damage. The New England Journal of Medicine published an article suggesting that inflammation associated with fatty liver could play a role in causing atherosclerosis, or hardening of the arteries. This is a condition that often leads to the development of blood clots that can result in a stroke or heart attack.

The article referenced a study that showed people who have NASH are two times more likely to die from a stroke or heart attack than people who don’t have the condition. In addition, NASH may also make it riskier to be overweight. Obese people with NASH, according to the article, have higher levels of fibrinogen, which makes the blood more prone to clotting. They also have higher levels of C-reactive protein, which has been linked to inflammation.5

fatty liver | Princeton Nutrients

What Happens When the Liver Doesn’t Function Properly?

Ironically, NASH and other conditions associated with fatty liver disease can actually lead to weight loss. Other symptoms linked to liver problems include fatigue, abnormally colored bowel movements, nausea, abdominal pain and others.

If fatty liver develops into NASH, you might notice a sudden loss of appetite as well as vomiting and nausea. Other indications include yellowing of skin and eyes and severe pain in the upper abdominal area.

Diagnosing Fatty Liver Disease

Someone with a fatty liver will often times not show any symptoms, even if fatty liver disease turns into non-alcoholic fatty liver disease or even NASH. They might sense a dull ache in the upper portion of the abdomen or feel fatigued, but that’s about it. In the majority of instances, fatty liver disease or NASH are discovered basically by accident during a blood test.

This test might show that a person has a higher liver enzyme levels than normal, which would then necessitate further testing. One method often used is an ultrasound image test, which is usually used to monitor the development of a fetus. When an ultrasound takes a picture of the liver, fatty liver disease shows up as bright white spots. A CT scan can also be used to take an image of the liver.

However, both ultrasound and CT scans have limitations when it comes to making a diagnosis of fatty liver problems or NASH. The reason is that while the fat will show up in the image, inflammation associated with NASH will not. There are other tests in development that use a combination of blood tests, liver enzyme readings, inflammation markers and certain hormones to help produce a reliable diagnosis, but these are all in the very early stages.

The only truly reliable method to diagnose fatty liver problems such as NASH is to take a biopsy of a portion of the organ. In a biopsy procedure, a surgeon will insert a long needle into the liver and extract a small piece. The doctor will then place the piece under a microscope for examination. As you would expect, a liver biopsy is considered an invasive surgical procedure, and as such comes with the risk of complications. But technology has progressed to the point to where a patient can go home the same day in most cases.

There are a lot of factors that will go into determining whether a doctor will recommend a biopsy to check for fatty liver or other problems. The most important ones are whether the person is showing signs of liver trouble, is obese or has diabetes.

What You Can Do About Fatty Liver

As a result of the uncertainty surrounding the effectiveness of certain medications to treat fatty liver, most experts believe that weight loss is the best way to address this problem. Weight loss through increased exercise and changes in diet can result in a substantial reduction in the amount of fat in the liver. However, it’s very important that patients avoid any sort of crash dieting, because immediately losing weight can actually hurt the liver.6

Instead, follow a sensible plan to help reverse the damage that fatty liver can do. Whatever your strategy may be – either through exercise alone, a combination of physical activity and diet or surgery – it will be critical that you find the weight loss program that works best for you and stick with it.

Scientific studies show exactly how effective a weight loss program can be when it comes to reducing fatty liver. In one study, researchers found that obese people who consumed 500 fewer calories a day than normal lost an average of 8 percent body weight, leading to a substantial reduction in fat accumulation in the liver.7 According to the results of another study, it appears that reduction in both liver fat as well as insulin resistance can be sustained even if a person regains a portion of the weight he or she lost.

Dietary Fixes

Another way to reduce fatty liver is to reduce your intake of carbohydrates – specifically refined carbohydrates. According to research, only a small percentage of fat (16 percent) of liver fat in people who have non-alcoholic fatty liver disease comes directly from their food. Almost 30 percent of that fat accumulates due to de novo lipogenesis (DNL), a process in which the body converts excess carbohydrates into fat. 8 The more high-fructose beverages and foods you consume, the higher the rate at which DNL occurs. 9

Research also shows that people who consume a “Mediterranean diet” (which is primarily high in plant-based foods, nuts, whole grains and “good” fats such as those found in canola and olive oil) tend to lose more liver fat than those who follow a diet high in carbohydrates and low in fats.10

fatty liver | Princeton Nutrients

See Your Doctor

Whether or not you have a reason to believe you have a fatty liver, you should see your doctor on a regular basis for a checkup. Periodic blood tests can give you an indication that you might have an issue that needs to be further explored. But even if you’re diagnosed with fatty liver disease or even NASH, just remember that your prognosis should be good if you follow a sensible, safe diet plan.

For more tips on having a healthy, well-balanced life, keep reading here:

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Sources:
1.https://www.ncbi.nlm.nih.gov/pubmed/19706383
2.http://www.health.harvard.edu/diseases-and-conditions/when-the-liver-gets-fatty
3.https://www.ncbi.nlm.nih.gov/pubmed/19706383
4.http://www.health.harvard.edu/diseases-and-conditions/when-the-liver-gets-fatty
5.https://pdfs.semanticscholar.org/590d/7084f2176d449028452649ff4300387b3441.pdf
6.http://www.health.harvard.edu/diseases-and-conditions/when-the-liver-gets-fatty
7.https://www.ncbi.nlm.nih.gov/pubmed/23273500
8.https://www.ncbi.nlm.nih.gov/pubmed/15864352
9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5027077
10.https://www.ncbi.nlm.nih.gov/pubmed/23485520

Why You Should Start Lifting Weights (plus, beginner safety tips)

Strength training doesn’t necessarily mean hitting the weights so hard that you wind up looking like a muscle-bound bodybuilder. Even working light dumbbells can provide major health benefits. Yes, you’ll build up your muscles, but the main purpose of strength training is to help your overall well-being for the long term.

How Important is Strength Training?

Whether you call it resistance training or strength training, it’s one of the best things that you can do for your body. As we get older, we lose bone tissue at a faster rate than we produce it. This is especially the case among people who live a mainly sedentary lifestyle. The loss of bone mass or density not only leads to issues with posture, but also general weakness.

Strength training helps to offset your loss of bone through what is known as “bone remodeling.” It helps develop cells known as osteoblasts, which help rebuild bone. Many people perform aerobic exercises to stay fit. While these are good for your overall health, and can also help stimulate the production of osteoblasts in the lower body, weightlifting is the recommended method to help ensure that the bones throughout the body remain healthy and strong.1

What Does the Research Say?

There is solid scientific evidence that increasing your muscle mass by lifting weights can do much more than improve your physique – this form of exercise can also deliver critically important health benefits. Here are just a few of them:

· Control Insulin – According to a study published in the medical journal Diabetes Care, lifting weights on a regular basis can increase sensitivity to insulin in people who have been diagnosed with pre-diabetes as well as diabetes. It showed that performing a strength training regimen two times a week could help control insulin swings.2

· Inflammation – We need a certain amount of inflammation to warn us that we’ve suffered some sort of injury or are developing an illness, but too much can lead to a lot of different problems, including heart disease. One study showed that regular strength training can help increase the production of cytokines – proteins which can help to quell an overabundance of inflammation.3

· Fat loss – You may think that aerobic exercise and dieting are the only ways to shed pounds and keep them off, but you might want to think again. Researchers at Penn State conducted a study consisting of three groups of people who were on a diet. One group didn’t perform any exercise, the second only did aerobic exercise, and the third combined aerobics with strength training. At the end of the study, the researchers found that all the participants had lost an average of 21 pounds, but the group that combined aerobics with strength training lost six more pounds of fat than the others. According to the results, the participants who were lifting weight were shedding mainly fat – while the others were losing fat and muscle.4

· Heart healthThe Journal of Applied Physiology published a study showing that resistance training not only increases muscular strength, it also lowers blood pressure when resting. The researchers concluded that strength training could be used as a medical intervention method to reduce blood pressure and lower the risk of heart disease.5

Other Reasons to Consider Strength Training

Strength training is one of the most effective things we can do to help ensure our muscles stay strong and we have the best chance of staying healthy as we get older. These are just a few of the other benefits that have been linked to lifting weights on a regular basis:

· Increasing bone strength – Hip fractures are a serious matter at any age, but they can prove deadly to older people. Additionally, bone loss can lead to not only rounded shoulders but also the possibility of developing a hump. One study found that men who followed a strength training regimen for four months not only increased the density of their hip bones by nearly 4 percent, they also raised their levels of osteocalcin – an indicator of bone growth – by almost 20 percent.6

· Increasing flexibility – You could lose 50 percent or more of your flexibility by the age of 70 – and it’s possible that by the age of 30, most of us become 20 percent less flexible. This can ultimately wreak havoc on your joints. But strength training may help fix this problem. The International Journal of Sports Medicine published a study that showed that a four-month resistance training regimen could increase shoulder and hip flexibility by more than 30 percent. Participants in the study showed an 11 percent flexibility increase during a sit-and-reach exercise – a common test to measure flexibility in the lower back, hips, and hamstrings.7

· Regulating insulin levels from carbohydrates – If you tend to take in a lot of carbohydrates such as rice, white bread, and potatoes, you might not realize that your level of insulin (which helps regulate the amount of sugar in the blood) rises substantially as a result. This can be a major problem, because when your insulin numbers are elevated on a regular basis, your risk of heart disease and diabetes goes up. Researchers studying insulin levels and exercise analyzed two groups of men. One followed only an aerobic exercise program, while the other worked out with weights two times a week in addition to following an aerobic regimen. They found that the insulin levels of men who combined strength training and aerobics were 25 percent lower after eating a carb-rich meal than the men who only did aerobics.8

· Increasing your metabolism – Researchers conducted a study and found that men who followed a strength training regimen for six months saw their resting metabolism rate increase by 7 percent. According to the researchers, strength training tends to have a more pronounced effect on metabolism in men than women.9

lifting weights | Princeton Nutrients

· Benefits for older adults – Researchers at the University of Alabama at Birmingham and Carroll University found “overwhelming” evidence that strength training can benefit older people. It not only increases power, strength, and muscle mass, it also helps make performing daily, routine tasks much easier. In addition, according to the researchers, older adults who lift weights are more likely to participate in other types of spontaneous exercise. They suggest that older people train two days a week, on average.10

Safety Tips for Starting a Strength Training Regimen

If, after learning more about the potential benefits of resistance training, you’re inspired to begin your own strength training program, that’s great. You’ll enjoy the benefits of a slimmer appearance, but more importantly, you’ll enjoy significantly improved health as a result. Keep in mind, though, you shouldn’t immediately head over to your nearest gym and start pumping iron. If you don’t have a careful plan, you could seriously hurt yourself.

The first thing you need to do is talk to your doctor, to make sure this type of regimen will be right for you. If you get the go ahead, your next conversation should be with a trainer at a gymnasium. He or she will help you determine the best way to get started.

Quality not Quantity

At the beginning of your program, focus on technique. It’s understandable if you want to get through the workout as quickly as possible, but if your form isn’t sound, you could be setting yourself up for a major injury. No matter what type of exercises you’re doing to build your muscles, listen closely to your instructor and follow his or her directions to the letter. Start with basic moves, and then expand your horizons.

It might also be tempting to ditch your new workout routine if you feel sore, or if you don’t see results after a few weeks. Just remember that the more you stick to a regular routine of lifting weights, the more coordinated and stable you’ll feel. Eventually, you’ll get more and more comfortable as your routine begins to feel more natural.

Take it Easy!

Remember to take a few days off, and not to try to hit the weights like a maniac every day. That might work if you’re trying to make it in the NFL, but that’s about it. If you don’t give yourself a break every once in awhile, you won’t be giving your body time to make the changes it needs for you to enjoy the benefits to not only your health, but also your appearance.

And finally, don’t think you can keep piling on the junk food just because you’re embarking on a strength training regimen. You might be making great progress in the gym, but that won’t mean anything if you’re not eating healthy. Make sure you get enough protein in your diet to support your increased muscles, but don’t forget to include carbs for energy as well as healthy fats. A good training regimen is nothing if you don’t support it with a sensible nutrition plan.

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Sources:
1.http://time.com/4803697/bodybuilding-strength-training/?cid=2017012&XID=time-health-hub
2.http://care.diabetesjournals.org/content/21/8/1353
3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933442/
4.http://www.foxnews.com/health/2013/12/02/what-best-for-weight-loss-cardio-or-strength-training.html
5.https://pdfs.semanticscholar.org/de44/40ee59d7777afa4b682e865183e1069a8945.pdf
6.https://www.ncbi.nlm.nih.gov/pubmed/8335581
7.https://www.ncbi.nlm.nih.gov/pubmed/11842358

8.https://academic.oup.com/biomedgerontology/article/61/5/480/630015/Effects-of-Aerobic-and-Resistive-Exercise-Training
9.https://www.ncbi.nlm.nih.gov/pubmed/15107011
10.https://www.researchgate.net/publication/8598201_Effects_of_Resistance_Training_on_Older_Adults