Nutrition

The Benefits of Lemon Water

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The Benefits of Lemon Water

Quenching your thirst with your favourite soft drink or some other sweet and refreshing drink can be so tempting. When jump-starting your day, you also probably prefer to make a cup of coffee, and, for your mid-afternoon boost of energy, you might reach for an energy drink or a cup of tea. There’s one drink that can see to all your thirst-quenching and energy-boosting needs and it’s simply lemon-infused water.

What’s so great about lemon water? How could it possibly beat out your favourite drinks? For one, it has zero calories. We’re always encouraged to drink more water and infusing it with lemon can make it more flavoursome. Not to mention, lemon has a multitude of health benefits. Soon, you’ll be stocking up your fridge with bottles of lemon water when you learn just how invigorating, healing and therapeutic it can be.

Consuming water alone is one of the simplest and most helpful things we can do to maintain our health. Water is a key component in every system of the body and a requirement in all bodily functions. Water flushes out toxins, delivers nutrients and supports a healthy environment for the tissues in the ear, throat and nose. If you’ve ever experienced dehydration you know how harmful it can be and this is because the systems of the body are struggling to function properly without water. The ideal amount of water to drink is based on your body weight and be calculated as 0.03 litres of water per kilogram of body weight.

Meanwhile, lemon is one of the most nutritional fruits available, being low in fat and sodium while high in folate, potassium and vitamin C. Folate is especially beneficial to women and can prevent cognitive problems, cancer, some psychiatric illnesses and cardiovascular issues. Potassium is great for building protein and muscle, while vitamin C repairs parts of the body. Lemon also has antioxidant properties, which means it can block the negative effects of cancer-causing free radicals.

Weight loss Pinjarra HillsWhen combined together, lemon and water can pack some pretty powerful benefits including aiding digestion. Lemon water has also been found to prevent constipation and is considered a gentle early morning laxative. Lemon water can also keep your breath fresh and can help neutralise the odour after eating some particularly strong-smelling foods, like garlic, onions or fish. The citric acid in lemon also decreases the risk of calcium stones. Even your skin can gain positive effects from drinking lemon water since vitamin C has been found to reduce the risk of wrinkles and dry skin.

Lemon water does come with some adverse effects, though. The citric acid in lemon can erode tooth enamel. You can protect your teeth by drinking through a straw and rinsing your mouth afterwards. Citric acid can also cause heartburn. Furthermore, lemon juice can increase urine production.

If you want to make the perfect lemon water, use filtered water and fresh and organic lemons. You can drink it either hot or cold and you can also add mint, honey and ginger for even more flavour and health benefits.

How Alcohol Affects Your Fitness Goals

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How Alcohol Affects Your Fitness Goals

You may have read how a daily glass of red wine or the occasional beer can have health benefits, with claims like lowering blood pressure, preventing heart attacks and other diseases. But, what is the truth? How does drinking alcohol truly impact our health?

Like any other food and drink you consume, alcohol has an effect on your metabolism. For anyone working on losing weight, pay close attention to this. Alcohol still has calories, but also has quite the high metabolic rate compared to most foods. This means you can essentially burn more calories while drinking. When you’re drinking alcohol, your body’s reaction is to process it first and to set other foods aside. Your body’s top priority is to remove the alcohol from your body and, unless you’re a champion binge drinker, it happens quickly.

Alcohol, however, is notorious for lowering one’s inhibitions. A couple of drinks in, you’re feeling loose and relaxed, but your ability to make rational decisions can be impaired. If it becomes an excessive habit, this leads to intoxication. You may also be familiar with morning after a rough night out and the temptation to stay in bed. The dehydration and lethargy aren’t exactly great motivators.

So, what’s the verdict on alcohol? It’s not bad, but what could be bad are your drinking habits. The negative effects of alcohol can be managed, but without control, the results can go from uncomfortable to devastating.

Weight Loss Pinjarra HillsWeight gain is one adverse effect. You’ve probably heard of the term “beer belly,” which is, to an extent, true. Any alcoholic beverage can cause weight gain if consumed in excess. Alcohol in relation to heart health is also vital. Moderate drinking can have great benefits, like lowering cholesterol–but only if paired with a healthy lifestyle.

Athletes should be wary of their alcohol consumption, since alcohol affects balance, hand-eye coordination and reaction time. Alcohol also depletes your body of fluids and electrolytes, which can then lead to fatigue. Additionally, muscle growth can be reduced since alcohol impairs protein synthesis, which is a crucial part of muscle development and maintenance. Alcohol also causes inflammation, which leads to joint pain and muscle aches.

If you’re trying to lose weight, alcohol can leave your body feeling hungry. The calories alcohol contains are not nutritious at all. There’s also the habit of having junk food munchies after a long night of drinking. Worse still, excessive alcohol consumption not only excretes important nutrients, but blocks them as well. Be sure to replenish your body after alcohol. Keep yourself hydrated and nourished–with actual healthy foods, so put down the greasy pizza.

Now, for some good news. You can still drink alcohol, but limit it to one drink a day. The healthiest types of alcoholic beverages are the sugar-free kind. If you’re a wine drinker, make sure to consume sulfate-free wine since sulfates can cause liver damage. Clear liquor, like vodka or gin, are also recommended. One nutritionist suggests adding fresh herbs like rosemary, mint, or basil for their anti-inflammatory benefits. Overall, moderation is key to a balanced and healthy lifestyle.

The Pros and Cons of Giving Up Dairy

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The Pros and Cons of Giving Up Dairy

We’ve been told since childhood that a glass of milk is one of the most nutritious things we can take. “Got Milk?” is one of the most well-known ads in the world, with some of the biggest celebrity names endorsing you get your daily dose of milk. However, the debate on dairy has grown. Even for those who are not lactose intolerant, dairy can be a source of health problems, from acne to weight gain. Is dairy good or bad? What are the benefits of giving it up and should you go cold turkey? If you’re pro-dairy, what sources of dairy are the most beneficial?

Pros of giving up dairy

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Weight loss

A review of over 20 studies on milk as an aid to losing weight has concluded that dairy has no beneficial effect when it comes to body weight and body fat loss. Another study tracked the dairy intake of 12,000 children and found that they gained more weight. So, ignore the strategic marketing that slimmer people stay fit by regularly drinking milk.

Improved digestion

About 4 percent of the Australian population are lactose intolerant and the number is rising. Their (and perhaps your own) intolerance to dairy is caused by the inability to digest lactose, which is a type of sugar in dairy. When not digested properly, dairy can cause diarrhea, nausea, cramps, bloating and gas.

Clearer skin

Dairy has been found to cause acne and eczema. Dairy has also been linked to flare-ups in the neck and jawline area. We can’t vouch for the benefits of bathing in milk for a more beautiful complexion, but to stop drinking it may just help.

Less congestion

If you’ve been advised to avoid milk and milk products while you have a cold, it’s for a good reason. Dairy enhances the body’s mucus production, leading to a more congested body system.

Less saturated fat

Dairy products like ice cream, cheese and heavy cream are rich in saturated fat. Too much saturated fat can result in weight gain, so if you’re trying to shed a few kilos, definitely lay off these fatty dairy products.

Lower risk of diabetes

Even the low-fat variety of milk and milk products can still be bad for you. If you’re trying to lose weight or are susceptible to diabetes, cut off low-fat dairy. Low-fat dairy manufacturers typically replace the missing fat with sugar.

Cons of giving up dairy

Reduced bone strength

Milk is good for the bones, right? We’re shown time and time again that our bones need calcium and that there’s no better source for that than dairy. While it’s true that milk is rich in such bone-strengthening nutrients, an excessive consumption of dairy can lead to undesirable results. Dairy also happens to be high in retinol (vitamin A), which can weaken bones if taken in high amounts.

Lost source of protein

There is some truth to the nutritional value of milk. Dairy contains all 20 amino acids and is high in protein. Certainly, you can add other sources of protein in your diet, but understand your protein intake from other sources may need to be increased if you decrease dairy consumption.

Lost source of calcium

Calcium is essential to bone health and blood pressure and milk is high in calcium content. It’s an easy and convenient source of calcium that you’ll have to replace with other foods. Calcium-rich foods you can reach for include leafy greens, beans, nuts, fruits and cereals.

Meal Prepping: Your Diet’s Missing Ingredient

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Meal Prepping: Your Diet’s Missing Ingredient

Meal prepping is more than just arranging healthy foods in pretty containers worthy of Instagram. In fact, meal prepping could be a crucial process that your daily diet is missing. Even if you have a kitchen stocked with all the right foods and perhaps, you’re even exercising regularly, meal prepping is an extra step worth taking. Meal prepping also has a lot more benefits than having an organised meal plan.

Stay on that fitness track

It’s more difficult to give into temptation when you know there’s a whole healthy meal waiting for you at home. There’s no need to go through the drive-through of a fast-food restaurant or call eating a bag of chips in front of the TV a proper dinner because you’ve already prepared every meal you need for the coming days. It’s especially challenging to stick to whatever diet regime you have at the end of a long work day or when you’re all beat from a tough workout at the gym. But, with an easy meal you can re-heat at home waiting for you, it can make your commitment to your fitness goals much easier.

Save time and money

Eating out is fun, but when you’re on a particular diet or trying to save money, it’s not so good. You can bring your prepped meal to work or wherever you need to be during the day, so that keeps your wallet in check. Even better is when you’re shopping for groceries, you already have planned out your meals, so you know exactly what to get and how much of it. There’s less chance of those fruits and veggies going bad in your fridge now. And, it should go without saying that meal prepping will save you heaps of time throughout your week. Sure, you need to set aside some time on a Sunday for your meal prepping, but it should be all smooth sailing from there when all you need to do is reheat your meals. This should also save you time and energy on kitchen cleanup and constant trips to the supermarket.

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Mix it up

Looking at meal prep photos, you might think, ‘oh no, a whole week of just chicken breast and broccoli?’ Well, think again. You can, in fact, mix it up. What’s great about meal prepping is that it can be as flexible as you need it to be. This goes for both recipes and shelf life. Most recipes allow you to keep your meals in the freezer, so if you opt to eat out, then that’s completely fine. Also, meals don’t have to be bland and dull. You can make healthy versions of your favourites to eat at your convenience.

Learn something fun and new

Even if you think poorly of your skills in the kitchen, meal prepping might just surprise you as an enjoyable activity, especially once you realise the time-saving benefits. And even if you already have some culinary know-how, applying your skills to meal prepping can be a new challenge. No matter your cooking skills, you’ll be learning all sorts of recipes.

Sources:

https://www.shape.com/healthy-eating/meal-ideas/5-reasons-start-meal-prepping%E2%80%94now

https://greatist.com/eat/meal-prep-reasons

Serotonin and Endorphin-Releasing Foods to Boost Your Mood

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Serotonin and Endorphin-Releasing Foods to Boost Your Mood

When we exercise, our body releases endorphins or what could be called “feel good” chemicals. Endorphins are commonly related to “runner’s high,” wherein runners reach a state of euphoria or bliss after undergoing extreme physical exertion. Runners will notice their pain tolerance is greater during this state and that’s because endorphins are the body’s natural painkillers. You can now probably understand how your most athletic friends manage to be so happy!

Another neurotransmitter is serotonin, which also affects mood and energy levels and is popularly called the “happy hormone.” Low serotonin is linked to depression, which can lead to poor sleep, memory, appetite, digestion and other physical and mental issues. Naturally and regularly releasing endorphins and serotonin is a great way to improve one’s mood and overall well-being. We can, however, also increase endorphins in our body through other ways, other than working out.

Aside from physical exercise, the body releases these neurotransmitters during meditation, childbirth, acupuncture, massage therapy, ultraviolet light (like sunshine!), and even laughter. Certain foods can also trigger endorphins and what better way to boost one’s mood than through food.

Hot peppers

The reason why peppers are so spicy is because of capsaicin. This compound is an irritant and causes a burning sensation, so the body releases endorphins to counteract the effects. Some extreme fans of spicy foods find that the endorphin-related euphoria to be worth the pain of eating the spiciest of peppers.

Dark chocolate

There’s a reason why chocolate is one of the most popular comfort foods. Chocolate, particularly the dark variety with more cocoa, has phenylethylamine. This compound sends our bodies buzzing and triggers the body to release endorphins.

Sunflower seeds

One sunflower seed alone is packed with wonderful nutrients like folic acid, soluble fibre, vitamin E and omega 3 and 6 fats. This powerful combination triggers the production of serotonin in the brain.

Egg yolks

Vitamin D is essential in producing serotonin and egg yolks are rich in vitamin D, along with protein, omega 3 and 6 fats and selenium. If you’re the type who isn’t getting enough sun, your body can absorb much needed vitamin D by eating egg yolks instead. Egg yolks also contain tryptophan, which aids the production of serotonin.

Avocado

As if avocado fans need another reason to eat their favourite fruit. Avocados can increase serotonin production as they have tryptophan along with B vitamins, vitamin E, and folic acid. Folic acid is an excellent aid for irritability, apathy, fatigue, and anxiety.

Brown Bread

People low on serotonin usually crave carbohydrates, like bread, pasta, or sugary foods. They can offer relief, but only temporary, as they both rapidly increase and decrease serotonin production. If the carb craving can’t be helped, reach for brown bread instead. Wholegrain bread has proteins and amino acids great for producing serotonin.

Alcohol

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Light to moderate consumption of alcohol does indeed cause endorphins to be released in areas of the brain that produce feelings of pleasure and reward. This can explain how alcohol is addictive. Although, heavy drinking doesn’t stimulate endorphins, so it’s important to keep an eye on your consumption.

Sources: https://bebrainfit.com/increase-endorphins/

http://www.glamourmagazine.co.uk/gallery/top-15-foods-to-boost-your-mood

https://science.howstuffworks.com/life/endorphins2.htm

https://healthyliving.azcentral.com/natural-ways-increase-serotonin-endorphins-8991.html

Which Diet is Better for Weight Loss? Low-Carb or Low-Fat?

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Which Diet is Better for Weight Loss? Low-Carb or Low-Fat?

Are you about to attempt a change in diet for the first time? There are so many to choose from out there, but perhaps the two most popular options are low-fat and low-carb. They’re both pretty straightforward: just eat less carbohydrates or eat less fats. Some people swear that carbs, which are considered the greatest enemy of dieters, actually helped them lose weight. While others claim that eating more fat has made them lose fat. So, whose advice should you follow? You can go with either, really.

In one recent study, researchers had 600 overweight and obese participants split into two groups to attempt these two diets. Those who took the low-fat route and those who tried the low-carb eating style all lost almost exactly the same amount of weight. Individual results varied, but the average weight loss was nearly identical.

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Low-fat diets were once highly popular, compared to the current trend of high-fat diets or the ketogenic diet trend. The main complaints with a low-fat diet are that it doesn’t taste great and it’s less filling. Fats keep you fuller for longer, especially healthy fats. Plenty of them are some of our favourite sources of flavours too, such as cheese, nuts, fish, pork, eggs and milk. The theory behind the low-fat diet is that since fat contains nine calories per gram and carbohydrates contain four calories per gram, you can eat more by cutting back on fatty foods and eat more carbs instead.

Eating more carbs seems highly appealing. All that bread, rice and pasta? It still has some drawbacks though, especially if you’re eating highly-processed and refined sources of carbs, like white bread, soft drinks, pastries and sweets.

If you choose to try a low-carb diet, you’re likelier to lose weight faster, but it’s mostly water weight and there have been questions raised regarding long-term safety. Cutting back on carbs will result in your body taking from stores in your liver and muscle tissue. In the process, water is also mobilised, which accounts for rapid weight loss. The downside to this is, you can easily gain back the lost weight if you end your low-carb diet.

Carbs give us energy, specifically by boosting our blood sugar levels. An increase in blood sugar triggers the pancreas to produce more insulin, which will then rapidly decrease blood sugar and that leads to hunger. So, when you’re stuffing yourself with carbs, you’ll feel full faster, but it won’t last long.

The effectivity of a diet geared towards weight loss depends on a variety of factors

Furthermore, the most successful participants of the aforementioned low-carb vs. low-fat study credited their weight loss to their new relationship with food. They took greater steps in being more mindful with their choices, such as cooking at home more and opting for whole foods. Ultimately, not all diets work the same for everybody. It’s best to consult with a medical professional or a nutritionist if you are serious about going on some form of diet. It’s also important to keep both your expectations and goals realistic.

Sources:

http://time.com/5162731/low-fat-low-carb-diet-weight-loss/

https://www.health.harvard.edu/staying-healthy/low-fat-low-carb-or-mediterranean-which-diet-is-right-for-you

Why You Should Have a Small Snack After Every Workout

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Why You Should Have a Small Snack After Every Workout

You’ve been spending hours working out in the gym, combining circuit training with high-intensity training. And you’ve been at it for months now. But why does it seem you’re not getting the results you want? Why aren’t you getting leaner and building more muscles? Maybe it’s your diet?

After a long, strenuous workout, what your muscles need is to repair and refuel so they can recover from all of the exertion they went through. And what do they need? REAL FOOD. Just make sure you know how to choose the right kind.

If you ask the experts, they would tell you that nutrition is the most important ingredient in achieving the body you want, even more important than the workout itself. You see, nutrition is part of the training program as opposed to what many people believe in. It’s not just an option nor an addition. It is, in fact, the most essential part.

So, what are the best post-workout snacks? When do you need it and when do you not? Find out here.

When You DON’T Need One

It’s not every time you stop exercising that you need to munch on something right away to aid your muscle repair. It varies on the kind of workout you’ve had and how long you’ve been at it for.

For example, you did just a casual walk for 30 minutes or did some light exercises that didn’t really elevate your heart rate, holding out until your next meal is perfectly fine. After these workouts, you don’t need to worry about snacking as often as possible.

When You DO Need One

Any intense activity like rowing, cycling, running, or a cross training workout would require some serious refuelling within 20 to 30 minutes post workout as that’s when the muscles get to absorb the glucose into the cells the most. Always keep something in your bag to snack on. An energy bar, a pice of fruit or some nuts can always come in handy for a quick fix.

If you’re one for morning workouts, a full breakfast is a must after your morning sweat routine. A good breakfast will keep you from unnecessary snacking and prevent you from binge eating on your next meal.

The Best Post-Workout Snacks

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There are two key macronutrients your body needs for your muscles to grow: protein and carbohydrates. Determining how much of these macronutrients you need will depend on how intense your workout has been. Nevertheless, you will still need carbohydrates to refuel glycogen, a polysaccharide of glucose that provides energy to your muscles so it could move. Your muscles are always going to need it whatever exercise you do.

Ideally, you try to eat 0.5 grams of carbohydrates per kilogram of your body weight within half an hour to an hour after exercising and add 1.5 grams per kilogram of your body weight within two hours. Best sources are bread, potatoes, rice, quinoa, oats and fruits. For protein, try to get 10 to 15 grams within one hour after exercise. The best sources of protein are eggs, milk, meat, seeds and nuts.

Some prefer to cut down on their calorie intake. If you’re planning to do so, stick to 500 for every meal and 200 for snacks. Take note that both protein and carbohydrates have four calories per gram. If you need something for grab-and-go, have a yogurt smoothie, some fruit or nuts.

Source: https://www.huffingtonpost.com/entry/should-i-eat-after-every-workout-experts-weigh-in_us_58050e1ee4b06f314afeb8a0

What Healthy Fats Should You Be Eating?

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What Healthy Fats Should You Be Eating?

When we think of fats and fatty foods, we think of them as “the enemy.” Whether you’re trying to lose weight or just want a healthier lifestyle, the idea of “healthy” fats seems wrong. But any balanced diet requires the appropriate amount of fat as much as it needs protein and carbohydrates.

“Healthy fats” typically refer to monounsaturated and polyunsaturated fats. These fats are rich in omega-3 and omega-6 fatty acids, which are needed for brain function and cell growth. These fats also help with heart health and to lower cholesterol levels in the body. Fats can aid in the absorption of vitamins, and help you stay full and control your appetite, overall improving your weight loss.

Meanwhile, trans fats and saturated fat are usually considered bad, but the latter is often debated by experts. Trans fats are typically used in processed foods, like condiments, lollies, crisps, biscuits, and cakes. Trans fats can increase levels of bad cholesterol and while manufacturers are marketing more trans fat-free options, it’s good to be wary of them. Saturated fats are found in butter, full-fat dairy, cheese, and fried and processed foods. These fats also increase your cholesterol levels and can clog your arteries. However, saturated fats together with high-glycaemic carbohydrates have been found to be the culprit, and not so much the fat themselves.

So, where can you find all the good fats? Try incorporating these foods into your diet for your needed dose of fat. Experts recommended a 7 to 20 percent intake of fat in one’s daily diet. In a 2,000-calorie diet, that would be about 16 to 60 grams of fat.

Avocados

Not only are avocados rich in monounsaturated fats, but they have fibre and protein too. This fruit has proven to be versatile and can be used as a substitute for butter, mayonnaise, or sour cream. However, avocados contain a lot of calories, and a quarter or half an avocado a day is the recommended portion.

Coconut

If you’re not a fan of coconut, reconsider your stance. Coconut fat is high in saturated fat, specifically lauric acid, which fights bacteria, boost energy, and improve cholesterol levels.

Nuts

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Make nuts like walnuts, almonds, pistachios, cashews, and pecans your new favourite snack. Almonds, in particular, contain plenty of vitamin E. Pistachios are rich in lutein and zeaxanthin, which are great for eye health. This category of foods also includes nut butters! Great for spreading on a piece of toast or as a dip. When purchasing nut butters, make sure to study the nutritional facts. Avoid those high in sugar and salt.

Salmon and Tuna

Salmon is one of the oily types of fish containing omega-3 fatty acids. Tuna, meanwhile, is also rich in such acids and can be easy to include in your diet, since you can go make all kinds of dishes from tuna, like steak, salad or sushi. However, it’s advisable to limit your salmon and tuna intake to 340 grams or two meals a week.

Eggs

Also, a terrific source of protein, eggs are packed with nutrients along with some healthy saturated fat. If you’re worried about your cholesterol, research has proven that moderate egg intake can, in fact, improve the health of your heart.

Lean grass-fed beef and pork

The difference lean, grass-fed meat makes is a fairly significant one. Compared to meats, grass-fed beef is higher in stearic acid and omega-3 fatty acid.

Full-fat yoghurt

Yoghurt has long been touted as a healthier option, but make sure you choose full-fat yoghurts, like Greek yoghurt. They contain less sugar, and more protein and fat. Also take care to avoid varieties with fruits mixed in, since they may have more sugar than needed. You can add in your own fresh fruits and nuts at home instead.

Sources: https://www.self.com/story/9-high-fat-foods-actually-good-for-you

https://www.eatthis.com/healthy-fats/

https://www.womenshealthmag.com/food/a19896629/how-much-fat-should-i-eat/

What Exactly is Gut Health and How Does it Affect You?

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What Exactly is Gut Health and How Does it Affect You?

You’ve probably heard people talking about improving their gut health, but what does it mean and should you be concerned? Gut health, like the name suggests, is related to your digestive tract. You may also have heard people mention bacteria and this plays an important role in gut health as well. This is because there are 10 times more bacteria in your digestive tract than the rest of your body. Also, 60 to 80 percent of our immune system is located in our gut.

Medical practitioners widely believe that all systems–digestive, hormonal, respiratory, etc.–are connected. So, when your gut is unhealthy, it could cause problems and imbalances throughout the rest of your body.

The microbiome, a group of microorganisms (the bacteria), in your gut can even affect your cravings. The microbiome can also affect skin health, anxiety, food allergies, bloating, gas, and other issues. Having bacteria in your gut may sound bad, but it’s important to know there are both good and bad gut bacteria. Although, even the good ones can turn bad when medication, illness, stress, and lifestyle changes come into play.

So, how can you tell if you have good or bad gut health? Some experts agree that issues like food allergies, skin problems like eczema, diabetes, frequent infections, and digestive issues like bloating, gas and diarrhea are signs. Bad gut health can also affect anxiety, depression, mood swings, and poor memory or concentration.

Now, you’re thinking about how you can improve your gut health. One step is to take more probiotics, which are helpful bacteria for your gut. They can be found in fermented foods like yogurt and sauerkraut, and in drinks like kefir and kombucha. You can also take foods that have prebiotic effects, which feeds the microbes already in your body and in turn, improve your health. Bananas, whole grain wheat, garlic, leeks, and onions are some examples of food to up your prebiotics.

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Other recommended dietary changes include eating more fibre, which you can get from fruits like apples, bananas, oranges and strawberries; vegetables such as peas, broccoli, brussel sprouts or a baked potato; grains like barley, oats, brown rice, or whole-wheat pasta; nuts especially almonds, pistachios and pecans; and any sort of beans like black, kidney, or pinto.

Lifestyle changes to aim for include getting seven to nine hours of sleep and keeping your stress levels in check. Some nutritionists may also prescribe supplements such as zinc, omega-3 fish oils, and vitamins A, C and E.

While making these changes, there are some foods and habits you will need to get rid of as well. You might want to lessen your antibiotic intake and save it for when you’re actually sick or when your doctor prescribes them. You will also want to cut down on processed foods, which are high in fat and sugar. Combine that with a low fibre diet, it could become problematic. Eliminating inflammatory foods may be recommended, like alcohol, caffeine, dairy, corn, soy and eggs. It’s best to observe which of these foods work and don’t work for you.

Sources: https://www.mindbodygreen.com/0-14510/10-signs-you-have-an-unhealthy-gut-how-to-heal-it.html

Understanding the Microbiome: How Gut Health Affects Your Health, Weight Loss, and Mood

The Health Benefits of Aloe Vera

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The Health Benefits of Aloe Vera

You may have used aloe vera shampoo or slathered some on your skin to treat sunburns, but have you considered drinking aloe vera? Yes, that thick, gooey liquid is becoming a trendy health elixir. Aside from being an effective topical treatment, aloe vera does indeed have plenty of health benefits when consumed.

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Before you’re about to drink aloe vera, though, take precaution, especially if you plan to harvest your own aloe vera. Aloe vera needs to be properly processed before it can be ingested. Decolourised whole leaf aloe vera is considered safe. This is purified and is low in anthraquinone, which has laxative properties and is sometimes considered toxic. When shopping for aloe vera juice, make sure it is labelled with: purified, decolourised, organic and safety tested. Some negative side effects of aloe vera that’s not decolourised are diarrhea, and cramping. Also, aloe vera has been found to have negative effects when taking certain medications, such as drugs considered a substrate of Cytochrome P450 3A4 and CYP2D6.

Cleansing

Aloe vera can rid the body of any toxic waste, thanks to its many amino acids, vitamins and minerals. Aside from cleansing your system, aloe vera’s anti-inflammatory properties can aid with discomfort and irritation in the body, like menopause. Reducing inflammation in the body also results in a stronger immune system. Furthermore, aloe vera can balance the alkalinity or pH levels of the body, which means your body will be less of a breeding ground for disease.

Hydration

Aloe vera gets its gooey texture from being so dense with water. We all know how staying hydrated is important and aloe vera can help you to stay hydrated aside from drinking water. Not only does it provide you with extra fluids, but also a good amount of essential vitamins and minerals.

Nutrition

Aloe vera is rich in nutrients, making it a great dietary supplement. Aloe vera contains vitamins B, C and E, folic acid, calcium, copper, chromium, sodium, selenium, magnesium, potassium, manganese, and zinc. Also, if you’re a vegetarian or a vegan looking for a natural source of vitamin B-12, then look no further than aloe vera.

Digestion

Drinking aloe vera can help with a number of digestive issues, including constipation and heartburn. The anthraquinone in aloe vera is a natural laxative and, in the proper amounts, can help you gently and normally pass stool. Aloe vera also increases the water content in your intestines, which helps the process. On the other hand, aloe vera can also treat irritable bowel syndrome (IBS), which is also a result of inflamed intestines. Aloe vera can soothe your heartburn attacks as well. It has even been proven to fight gastric ulcers and prevent them from becoming larger.

Skin and hair

Aloe vera has a number of effective beauty uses. Its soothing, detoxifying and anti-inflammatory properties can also benefit people coping with acne, rosacea, psoriasis and dermatitis. It’s also popular as a treatment for sunburns, not just it’s the cooling effect, but that it can neutralise ultraviolet (UV) radiation, repair the skin from existing UV damage, and help prevent fine lines and wrinkles.

Sources: https://www.shape.com/weight-loss/food-weight-loss/ask-diet-doctor-truth-about-aloe-vera-juice

Here’s everything you need to know about the many aloe vera juice benefits

https://www.healthline.com/health/food-nutrition/aloe-vera-juice-benefits#4