Content warning: This story contains sensitive details about eating disorders.

Dianne Chungs eating issues started in middle school. Like many girls at that age, the medias fixation on women with very specific body types (read: skinny) put pressure on Dianne to look a certain way. But there was more: She describes herself as a sickly child who always had trouble eating and digesting food. A lot of my early memories are of me throwing up because I was sick or had stomach pain, which was pretty traumatic, so I didnt exactly enjoy eating once I got older, she says. It became common for Dianne to skip lunch at school, not only because of her struggles with food but because she wanted to save money too. Dianne grew up with a single mom in a low-income household. Since eating was such a pain to me physically, I thought, oh, its better to save money and have that help out with expenses at home, she says.

In middle school and high school, Dianne says her emotional and mental state crossed into eating-disorder territory. Because her mother was often at work, Dianne was in charge of her own meals and in addition to lunch she often skipped dinner, as no one was around to tell her otherwise. She began exercising constantly, up to six hours a day. After school, shed have something small to eat if she couldnt resist the hunger pains but usually she worked out or went to bed early and slept until the following day. This went on for years.

Dianne, now 25, is Korean and says that both because of her cultural background and her low-income upbringing, she didnt grow up going to the doctorthe concept of health care wasnt even really a thing in her family. Even if I had pain, it wasnt normalized to go to the doctor, she says. I would just drink water or sleep it off.

By the time Dianne arrived at the University of California, Berkeley, as a college freshman, shed grown so nervous about the idea of the Freshman 15 that she ended up losing 15 pounds. It wasnt until Dianne began experiencing nausea and dizzy spells, which she worried could affect her school work, that she decided to see a doctor. I didnt want to fail out of school, she remembers.

Diannes initial visits to the campuss primary care physicians were intimidating: I didnt understand U.S. healthcare or what it meant to communicate your symptom. For the first three visits, it wasnt even clear to Dianne when or how she should talk about her problems. There was a standard blood draw and then theyd say, Is there anything else you want to talk about? And I would feel so stuck trying to explain why I was there. My mind would just go blank.

Yet Dianne was determined to get help, so ahead of a fourth visit, she tapped into her academic training and made a list of what she wanted to discuss. That was a turning point. As soon as I walked in with my agenda, the doctor responded with a series of follow-up questions, like what my diet looked like and if Id ever been to a dietitian, she says. From there, Dianne was diagnosed with anorexia nervosa with symptoms of binge eating, and visited a gastroenterologist, who told her she had irritable bowel syndrome (IBS). She also met with a dietitian to set her on a course toward healthy eating habits as well as a therapist to help her get to the root of her eating disorders. She says cognitive behavior therapy played a huge role in her recovery: That was really about changing the mindset behind my IBS symptoms and relationship with food, where now Im no longer ashamed.

Its almost shockingly common for people with eating disorders to also experience gut disorders. According to a 2019 study published in Nutrients, 98 percent of eating disorder patients meet the criteria for at least one functional gastrointestinal disorder (FGIDs) with the most common one being IBS. But one doesnt necessarily cause the other. Alexandra Fuss, PhD, a psychologist who specializes in digestive health at Yale New Haven Hospital says its a chicken or egg situation depending on the patients presentation. Disordered eating behaviors can place a great deal of strain on the body through significant nutritional deficits, and physical strain from compensatory behaviors such as vomiting, overuse of laxatives or over-exercising which can in turn lead to GI motility complications, erosions of the esophagus, increased inflammation, and so on, she explains.

On the other hand, some people, like Dianne, develop IBS symptoms such as stomach pains or difficulty digesting food firstand change their eating habits accordingly. When people begin to equate food with their symptoms, that can lead to a fear of eating, restricting certain food groups, and resulting in avoidance of certain foods altogether or binge eating, says Lynn O'Connor, MD, director of Colon and Rectal Surgery of New York. This type of relationship with food can cause anxiety around eating and psychological stress, which can lead to changes in the gut, even changing the makeup of the bacteria in the gut, which can contribute to IBS. In other words, disordered eating habits can up your chances of developing a gastro health issue, and the reverse is also true.

John Damianos, MD, an internal medicine physician focusing on gastroenterology at Yale New Haven Hospital, says this is, in a way, quite a natural response. If any of us had a stimulus that was bothering us, then we would avoid it, he says. But with sustained abnormal eating patterns, that can eventually develop into actual eating disorders such as anorexia nervosa, bulimia nervosa, and avoidant/restrictive food intake disorder (ARFID)."

Disordered eating behaviors can place a great deal of strain on the body.

In the case of anorexia, defined as an abnormally low body weight due to an intense fear of gaining weight and/or a distorted idea of weight, people often experience constipation, gas, and bloating as a result of decreased gut activity and delayed emptying from not eating enough for prolonged periods of time, explains Jenna Volpe, a registered dietitian based in Round Rock, Texas. Food is not being ingested in volumes large enough to simulate the digestive system and smooth muscles responsible for digestion and gut motility, so the gut slows down. For those with bulimia, which can entail purging of food in the form of self-induced vomiting, laxative abuse, and over-exercise, the food that does get ingested either isnt making its way all the way through the entire digestive tract (in the case of self-induced vomiting), or its being rushed through the system too quickly (in the case of laxatives) which can disrupt natural digestive biochemistry. Dr. Damianos adds that orthorexia nervosa, or a pathologic obsession with healthy eating, has been suggested as an emerging disorder, and it can also lead to IBS symptoms.

Just ask Erin Decker, 31. While she isnt sure which started first, her disordered eating habits or her IBS symptoms, she calls them a natural consequence of being a relatively anxious, high-stress person. Studying to become a registered dietitian reinforced her orthorexia nervosa, and she decided to seek help once it started affecting her relationship with friends and family. Today, as a registered dietitian who works with clients with eating disorders, she says, It is so important to consider my own self care. Im a new mom as well, so its easy to lose track of time and forget to eat regular meals or ask for help. I notice my IBS symptoms act up more when these needs are not being met. She adds that the mantra Dont let perfect get in the way of better helps too.

Emily R., 28, says her disordered eating habits started first, as shes struggled with anorexia on and off for 12 years. Along the way, she began experiencing sustained periods of constipation. I started to realize how much time and space thinking about food and my bowel movements were taking upso much that I couldnt be a friend or partnerand I knew I needed to seek help, she recalls. Emily was told she has IBS-C, a type of IBS where constipation is the primary symptom. She now actively sees both a therapist and dietitian who specialize in eating disorders, in addition to limiting stress, taking a magnesium supplement and drinking spearmint tea, and, no joke, telling her stomach nice things. It sounds hokey, but dont knock it till you try it, she adds.

Dianne says through the combination of her own therapy and work with a dietitian, she now considers herself a foodie. I think about the time Ive lost out on enjoying different foods from different cultures, and now Im always looking for recommendations. Its become an adventure to try new things with my partner and friends. I wouldve never believed this back in grade school, but now, food is a form of art that I actually enjoy.

See the original post:
How Eating Disorders and IBS Are Connected - Cosmopolitan

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.

The ability to understand and acquire knowledge can be protected by following a healthy diet, regular exercise, vitamin D consumption and participating in social activities.According toAlzheimers Disease International, dementia starts to appear in 10 million people every year, and the number of people with dementia is only expected to increase. However, there are ways to improve brain health and prevent at least some of the complications that come with aging, dementia and similar conditions.

The University of Alabama at Birmingham Marnix E. Heersink School of Medicinewants to help patients learn more about the relationship between brain health and lifestyle through its Brain Health Initiative, established by clinics at theDepartment of Family and Community Medicine and theUABEvelyn F. McKnight Brain Institute.

Sameera Davuluri, M.D., assistant professor and medical director of the Family Medicine Clinic atUAB Hoover Primary Care, offers advice on how to maintain brain health.

Diet is a significant component that impacts health overall. According to Davuluri, certain diets good for the heart are also good for the brain

There is not a single food which is key to the brains health, and there is no evidence that eating or avoiding a single specific food can prevent cognitive decline, Davuluri said. However, patients should focus on a combination of healthy foods throughout the lifespan to strengthen their mind and body.

Following diets such as Mediterranean, Dietary Approaches to Stop Hypertension (DASH) and a combination of the two called MIND diet could help improve brain health. The MIND diet includes leafy green and other vegetables, berries, whole grains, fish once a week, poultry twice a week, beans, nuts and olive oil as a cooking fat. Moderate amounts of wine are permitted in both the Mediterranean and MIND diets.

Sameera Davuluri, M.D. (Photography: Julie Nicole Miller)Davuluri suggests remaining mindful of alcohol consumption, limiting pastries, processed foods, red meat, whole fat dairy and salt. She also suggests eating fish because it is the strongest factor influencing higher cognitive function and slower decline.

Diets high in monounsaturated and polyunsaturated fats are beneficial for improving brain health by decreasing the risk factors, such as stroke and heart disease, Davuluri said. There are no vitamins or supplements that have shown to prevent cognitive decline. Always talk to your primary care doctor as certain conditions and vitamin deficiencies (B12 and folate) that can cause cognitive decline are reversible. Its never too late to start a healthy diet and try to make small practical incremental changes that are sustainable.

Please talk to a primary care provider or visit Dietary Guidelines for Americans 2015-2022 for more specific recommendations about daily alcohol intake.

The Centers for Disease Control and Prevention states that regular physical activity is an important part of a healthy lifestyle, good not just for muscles and bones, but for the brain.

According to Davuluri, several studies link aerobic physical activity to improved cognition..

Most adults should get 150 minutes of moderate-intensity exercise per week. This can be broken down in 30 minutes per day, five days a week, Davuluri said. This does not have to happen in one stretch and happen only at a gym. Try to incorporate activities in your daily routine such as walking your dog, being physically active while watching TV, etc.

Engaging in social activities and community is good for brain health as well as mental health.

Social activities can reduce isolation and improve well-being, which in turn, improves cognition, Davuluri said. Keep up with your hobbies, try to learn something new, try to challenge yourself intellectually, such as solving crossword puzzles, learning a new language, etc. Get good sleep, have a daily routine, and focus on a healthy diet.

Vitamin D is a fat-soluble vitamin, available naturally in certain foods, fortified in others and as an over-the-counter supplement. When ultraviolet rays touch the skin, it is also produced within the body.

Vitamin D mainly promotes calcium balance within the body and helps with strengthening the bones, Davuluri said. It also has other roles, such as reduction of inflammation, modulation of immune function, etc. At this time, there is not enough information available to find any correlation between vitamin D levels and brain health.

Read more here:
Taking care of brain health and cognition is easy with these simple tips - University of Alabama at Birmingham

Womens mental health was more likely to be affected by physical exercise frequency during the COVID-19 pandemic than mens, according to new research from Binghamton University.

Lina Begdache, assistant professor of health and wellness studies, researches the impact of dietary and lifestyle factors on mental health. In a recent study, her team determined the relationship between the different stages of the pandemic, time of week and exercise frequency on mental distress, with notable differences in men and women.

Survey data completed by 2,370 individuals were analyzed. The survey consisted of 41 variables related to demographics, education, dietary behaviors, diet, sleeping, physical exercise pattern and frequency as well as mental health status. Moreover, the pandemic was categorized into three separate stages: before, during and late COVID-19, with during representing the lockdown period and late representing the easing of restrictions.

Researchers found that during the pandemic, a period with high levels of stress, women required exercise in moderation to achieve mental well-being. This contrasts with men, where frequent exercise was advantageous.

Exercise is a form of stress on the body. However, it is considered a eustress [moderate or normal stress]because it is typically associated with positive attributes, said Begdache. When it is overdone, the positive effect of the exercise is gone, which becomes a distress. It is known that the levels of the stress hormone (cortisol) secretion in response to high exercise intensity are different among men and women.

Begdaches study suggests that women must adjust their exercise routines during times of unease to ensure that they maintain mental stability and remain in high spirits.

Women are more likely to report experiencing stress than men, which suggests their lower tolerance to stress, said Begdache. Therefore, high exercise frequency may add to their stress level and negatively impact their mental well-being.

The researchers also found that exercise frequency modulates mental health based on time of the week. Mens mental health was more likely to suffer during weekends, whereas womens mental health tended to deteriorate on weekdays. This could be attributed to the need to balance responsibilities as a mother with their childrens homeschooling and in the workplace.

Furthermore, the study demonstrates that the total absence of exercise was correlated with mental distress in both men and women. With easing of COVID restrictions, upping exercise frequency improved mental well-being. Since weight gain was an issue during the lockdown, increasing exercise frequency fueled the desire to focus on weight loss, as it provided more structure to peoples lives.

Also contributing to this research were Zeynep Ertem, Binghamton University assistant professor of systems science and industrial engineering, and Anseh Danesharasteh, a graduate student at Binghamton University.

The paper, The Impact of the Different Stages of COVID-19, Time of the Week and Exercise Frequency on Mental Distress in Men and Women, was published in Nutrients.

See the article here:
Women's mental well-being more sensitive to exercise than men's during different stages of pandemic | Binghamton News - Binghamton

Once you hit 40, your body experiences many changes that you should stay mindful of. For instance, aging comes with the loss of lean muscle mass, which slows down your metabolism. Therefore, certain age-appropriate adjustments to your routine are in order to help you get into shape and give your metabolism the boost it needs. We chatted withKatie Landier, PT, DPT, Board Certified Clinical Specialist in Geriatric Physical Therapy, who shares the best exercise hacks for getting a fitter body after 40. They're exactly what you need to make the most of your workout, so keep reading to learn more.

Let's first chat about the importance of keeping up a healthy, active lifestyle as the years pass. Growing older means your metabolism doesn't operate as fast as it used to. This is due to the fact that you lose lean muscle mass, which leads to calories being torched at a slower rate (via WebMD). You may also engage in less exercise, which can result in putting on extra pounds.

Taking action is key, and things like strength training, aerobic exercise, consuming a well-balanced diet, staying hydrated, and listening to pro tips can help. Sowithout further delay, let's get into Landier's hacks on getting a fitter body after 40.

Related: The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

When it comes to getting fit as you age, it's not necessary to attempt to do too much too quickly. Landier says you don't need to go from no exercise at all to going all-out five days a week. Instead, she suggests kicking things off with five exercises at the beginning of your day and wrapping up the day. Consider moves like marches, squats, heel raises, jumping jacks, and push-ups.6254a4d1642c605c54bf1cab17d50f1e

As time passes, you can perform these exercises two times daily, then keep increasing your goal. "Give yourself time to build up a routine, and odds are, you will start to look forward to your exercises and even do them more often," Landier explains.

Related: Lose Belly Fat and Slow Down Aging With These Strength Exercises

Landier also brings up age-related muscle loss, aka sarcopenia. This can, unfortunately, lead to the loss of function and, in turn, lack of independence for some individuals as they get older, according to a study published in Current Opinion in Rheumatology.

"In order to combat this, it's vital that we focus on resistance training," Landier says. "Doing lower reps with higher weight will help target the muscles primarily impacted by sarcopenia."

You might appreciate the results of your efforts even more after 40 if you alter your goals to align with your age. It all comes back to making sure you get in enough physical activity so that you're building muscle and giving your metabolism a boost. Landier tells Eat This, Not That!, "As we age, it's normal (particularly for women) to gain some weight. That's healthy and we don't want to get rid of that. [Instead,] the focus should be on the amount of activity you get, not the number on the scale."

Desire O

Read the rest here:
Exercise Hacks for Getting a Fitter Body After 40, Expert Reveals Eat This Not That - Eat This, Not That

When Charlotte Grand and her husband started trying to have a baby, she was shocked when it didnt just happen easily: We thought it should be easy. At school, we were always taught that we could just get pregnant instantly.

Ive been with my husband since I was 17, we got married at 25, started trying to have a baby at 26, and it just didnt happen. It was frustrating. We were both seemingly fit and healthy.

We went back and forth to doctors for many years, and were eventually diagnosed with unexplained infertility, says Grand, who is based in Berkshire, South East England.

To deal with the stress of her job she was a fashion buyer at the time she started acupuncture, which was the first step towards a different lifestyle.

The effects [of acupuncture] were amazing. My cycle was regular but painful on day one. After acupuncture, I was pain-free and that really piqued my interest in holistic health, leading to other dietary and lifestyle changes, like a focus on sleep, and trying to destress.

Positive changes

When Grand was referred for IVF treatment, she decided to make changes to her diet.

I like to be proactive and take ownership, she says. When youre on that IVF rollercoaster, you dont have much control, its all in the hand of the doctors, so for me addressing my nutrition and lifestyle was taking back ownership of my body.

Grand now has two children, and her experiences motivated her to change her life. She gave up her job in fashion, retrained in acupuncture while pregnant with her first child, and studied nutritional therapy when she was pregnant with baby number two.

Now that theyre in school, Im doing my masters in nutritional medicine at the University of Surrey. Im a glutton for punishment, she laughs.

All the study paid off. Her book The Fertility Kitchen is all about getting your body into the best place possible for healthy conception.

Three pillars

Its packed with information based on three pillars lifestyle, fertility, and food. The first part of the book focuses on general health and wellbeing, with plenty of practical advice.

Part two is the recipe section, putting the nutritional information into action, with recipes like green shakshuka, yellow coconut curry, and green walnut pesto, along with sweet treats like homemade gummies, or salted macadamia, and cashew butter fudge.

The fertility section is about creating a personalised nutrition and lifestyle plan for both partners.

As Grand notes, a mans lifestyle and diet also affect his fertility. Food is the why and how to follow this plan with nutritional information to the fore and the book contains practical advice on self-care, from sleep to mindset.

Recipes for success

Theres a lot of information in the early chapters, but the payoff comes in the second half of the book, where the recipes put all that information into action.

Although Grands dishes are gluten-free and dairy-free, she includes eggs, fish, and meat recipes but with the mantra that vegetables should be front and centre on the plate.

There are lists of lunchbox ideas, meal plans, and sections that have very simple formulas for basics like granola, abundance bowls, and power bars.

More than 90 recipes cover breakfasts cinnamon omelettes, apple pie pancakes through snacks and lunches, mains (green dukkah-crusted cod and beetroot burgers), versatile veggie options, and delicious treats: more than enough options to keep everyone in the household happy.

I wanted to include some sweet recipes theyre a nice thing to enjoy once in a while, says Grand.

For these recipes, I aimed at keeping the sugar low while retaining flavour, and also including nutritious ingredients.

Theres even a recipe for gummies! If you like Haribo, then you can transition to these gummies.

recipe by:Charlotte Grand

Serve up this healthy prawn curry with vibrant turmeric, ginger and coconut flavours for an easy, delicious midweek meal.

Preparation Time

Ingredients

1 lemongrass stalk, trimmed and very finely chopped

2 tsp brown mustard seeds

12 tsp ground cardamom

1 tsp ground turmeric

1 onion, finely sliced

1 bunch (25g) coriander stalks, finely chopped

2 tsp grated ginger

2 garlic cloves, crushed

12 tsp sea salt

23 tbsp filtered water

1 tbsp extra virgin coconut oil

12 small butternut squash (about 300g), peeled, deseeded and cut into 1cm dice

6 baby corns, thinly sliced into rounds

400ml (134 cups) coconut milk

12 small pineapple (about 200g), peeled, cored and cut into chunks

1012 pre-cooked extra-large tiger prawns (about 150g)

1 bunch (25g) coriander leaves, roughly chopped, to serve

Serving suggestion: Thai-style egg-fried rice

Method

First make a curry paste. Place the lemongrass, mustard seeds, cardamom and turmeric in a wok over a mediumhigh heat and dry-fry for 12 minutes, or until fragrant.

Transfer to a small food processor with the onion, coriander stalks, ginger, garlic, salt and 2 tablespoons of the water. Process to a smooth consistency, adding another tablespoon of water to thin if needed.

Next, make the curry. Heat the oil in the same wok over a mediumhigh heat. Add the paste and cook for 34 minutes, or until fragrant.

Add the butternut squash and corn and stir to coat in the paste and when nicely coloured add the coconut milk and pineapple, cover and bring to a boil. Reduce the heat and simmer for 15 minutes, or until the squash is just tender.

Stir in the prawns and cook for 34 minutes, or until warmed through. Divide between serving bowls and sprinkle with the chopped coriander to serve.

Charlottes notes:Leftover curry will keep in an airtight glass container in the fridge for up to two days.

Feeling empowered

With practical advice around food, stress, sleep, and exercise, Grand wants to focus on helping people to feel empowered.

Infertility is not your fault, I dont want people to think that they havent been doing their best, she says.

This is not a fertility diet there is a negative mindset about that but The Fertility Kitchen is about lifestyle, teaching practices and principles that I hope people will want to continue with forever. I love cooking, Ive always cooked from scratch, and I hope my love of food and cooking shines through.

Foods that support health in pregnancy and fertility

See the original post here:
Eating for fertility: What you need to know and eat when planning to conceive - Irish Examiner

The burgeoning rate of heart attacks in India is a growing concern for everyone. Even healthy people who eat a balanced diet and exercise are susceptible to heart attacks hence, it is impossible to know who is the healthiest person in such a situation since everyone is susceptible to heart attacks.

Heart attacks are caused by fatty deposits building up in arteries, causing reductions in blood flow. Global Burden of Disease study data indicate that the death rate from cardiovascular disease (CVD) in India is 272 per 100,000, which is significantly higher than the global average of 235.

The alarming number makes it imperative to raise public awareness about heart attack warning signs. In an interview with HT Lifestyle, Dr Prakhar Singh, Attending Consultant, Department of Trauma and Emergency at Max Hospital, talked about Pedal Edema that indicates you have heart failure but you may not know and shared, Edmea often occurs as a result of heart failure. It is a medical term used for swelling. The patients who are affected by disease for a longer period of time, tends to develop congestion in the feet leading to swelling. It is considered to be one of the cardinal signs of congestive heart disorders. The swelling may come and go but it typically last longer for longer duration of time. The symptoms may not seems to be life-threatening but are dangerous. Thus frequent body check-ups, remote monitoring of heart health with 12 Lead Portable ECG Machine is recommended.

To throw more light on the signs of heart failure that are normal but could be fatal, Dr Anbu Pandian, Medical Advisor at Agatsa, revealed 3 symptoms that indicate you have heart failure and you don't know:

1. Chest Pain People who experience chest pain normally ignore it as a sign of gastric problems. It is, however, one of the most common symptoms of heart failure. An individual may experience pressure or discomfort below or behind the sternum that can extend to the jaw, shoulders, arm and upper back. A person may not experience chest pain but has a heart condition. It is especially common among women.

2. Fatigue and Tiredness Another common symptom of heart failure is fatigue and tiredness all day long. Exercises such as walking, running and cycling become tedious since the body tissues don't receive enough blood to perform their daily tasks. Consuming a healthy, nutritious diet with plenty of vitamins and minerals can also help prevent fatigue and tiredness.

3. Irregular Heartbeats Arrhythmias are irregular heartbeats caused by an increased risk of blood clots. Heartbeats that are out of rhythm or irregular cause palpitations. As a result, an individual may experience a burning or racing sensation in the chest. It is recommended to consult a doctor if the symptom persist or frequently return or the patient has an history of diabetes or high blood pressure.

Here is the original post:
4 signs that you have heart failure and you don't know - Hindustan Times

Native to India and Iran, pomegranates were described in ancient writing as a holy fruit that offered things like abundance and fertility. Pomegranates also, of course, offer an abundance of health benefits. Below we're exploring the nutritional gains from both the arils (seeds) and juice of the fruit.

Pomegranate arils are rich in polyphenol antioxidants, according to Maggie Moon, MS, RD, head of nutrition communications for POM Wonderful. Polyphenols are a class of bioactive plant compound with antioxidant properties known to combat unstable molecules that can cause damage to your cells over time. These harmful molecules are called free radicals, says Moon.

Specifically, pomegranate arils contain anthocyanins, which are a type of flavonoid (one of the two classes of polyphenols). Research shows anthocyanins may be associated with an array of potential health benefits, like lowering blood pressure and slowing cancer growth. Anthocyanins are what give pomegranates that beautiful ruby color. And typically, the more deeply colored the fruit is, the more antioxidants it contains. So, its no surprise that deep red pomegranates are a rich source.

Pomegranate arils provide us with four grams of fiber per serving, according to the U.S. Department of Agriculture. Thats nearly 15% of our recommended Daily Value (DV) of fiber for adults in about a half cup of arils. Specifically, most of the fiber in pomegranates is insoluble fiber.

Insoluble fiber helps us to keep our digestive systems healthy (and us feeling good!) by keeping things moving through our digestive tracts. It can support stable blood sugar levels and aid in getting us full and satisfied at mealtimes.

Pomegranate arils are a good source of vitamin C per half cup serving, says Moon. That half cup provides around 9 milligrams (mg) of vitamin C, which is about 10% of our DV of the important micronutrient for adults.

Most animals can produce their own vitamin C, but humans cannot, making it a dietary necessity for us. Vitamin C is an antioxidant itself, which helps keep other antioxidants working well throughout the body. The vitamin is a key player in several essential body processes, like protein metabolism, collagen synthesis and neurotransmitter production. It aids in immune system function and helps non-heme iron (found in plant-based sources of iron) absorption.

Another benefit of antioxidants found in pomegranates is related to exercise. Moon says they may help increase nitric oxide bioavailability by protecting it from breaking down in the body.

By causing vasodilation, or widening of blood vessels, nitric oxide improves blood flow during movement. Nitric oxide helps your body get the oxygen and nutrients it needs during exercise, Moon says.

According to Kelsey Lorencz, RDN, nutrition advisor for Fin vs Fin, another benefit of the antioxidants found in pomegranates and pomegranate juice is potential reduction of inflammation in the body. Studies have found that regularly drinking pomegranate juice can reduce markers of inflammation like Interlukin-6 and C-reactive protein, says Lorencz.

Chronic inflammation is a precursor to several diseases including heart disease and diabetes, so including a variety of nutritious foods like pomegranates and other fruits in your diet is ideal. Keep in mind that inflammation has a variety of contributing factors other than diet at play, including stress, alcohol intake, exercise and autoimmune conditions.

Since inflammation is a common marker in heart disease, it makes sense that pomegranates are associated with improved heart health. In fact, research shows pomegranate juice consumption may help lower blood pressure.

Lorencz says pomegranates and pomegranate juice may offer protective effects for those with heart disease: In one clinical trial, heart patients who drank one cup of pomegranate juice daily experienced significantly reduced intensity, occurrence and duration of chest pain compared to the placebo group. And there is evidence supporting consumption of fruits high in polyphenols, including pomegranates, may be helpful in controlling heart disease.

ivan101//Getty Images

Pomegranate juice provides a good source of potassium, an important electrolyte for healthy muscle function, Moon says. Potassium is also necessary for healthy nerve function and regulation of heart rate.

The juice provides nearly 533 mg of potassium per cup, while the arils provide 205 milligrams of potassium per half-cup serving.

Kidney stones, which are like small rocks that can form in our kidneys, occur in around 11% of men and 6% of women in the U.S. If left untreated, they can cause blood in the urine, severe pain and severe kidney complications.

One study supports pomegranates as allies in kidney stone prevention and management thanks to the antioxidant dietary phytophenols, which were found to be effective for the prevention of forming stones.

Despite recent fearmongering messages in diet culture about carbs, carbs are a macronutrient group that we need at every meal and snack. In fact, we need carbs to come from around half (or more, depending on your specific needs) of our intake. Including pomegranate arils and juice at meals and snacks can help us to meet our carb needs.

Some studies show that eating pleasure, including enjoying the sensory experiences of food while eating and cooking, may foster healthy food and nutrition behaviors.

With their festive color, and dynamic texture and taste, chances are good pomegranate arils may contribute to a heightened sensory experience both in the eating and cooking processes.

The beautiful ruby red arils make any dish special from bejeweling my basic breakfast smoothie bowl to all my holiday mains and sides says Moon. And she says that pomegranate juice retains antioxidants during cooking: If you like to cook, pomegranate juice is for you. The antioxidants in pomegranate juice are tough enough to survive simmering on the stovetop for up to two hours.

Like with many fruits and veggies, pomegranate juice does not provide the same fiber content as pomegranate arils. Fiber gets lost in the juicing process, along with the fruit's vitamin C both of which are essential nutrients. But if your preferred method is to drink pomegranate juice, you will still reap all the benefits of the pomegranate's antioxidants, key nutrients like potassium and other health benefits.

According to Moon and Lorencz, there are some points of caution to consider when consuming pomegranates. "Caregivers who are introducing new foods to infants should be mindful about their development levels and what kinds of foods they can tolerate," says Moon.

As mentioned, pomegranate juice is a good source of potassium. Moon says this "is a great thing for generally healthy folks, but some people need to watch their intake if their kidneys have trouble regulating it. Situations can vary by individual, so its best to work with your health care provider on any questions."

Lorencz points out that eating pomegranates or drinking pomegranate juice in large amounts could cause gastrointestinal issues like diarrhea, "possibly due to the high sugar content of pomegranates," she says. On that note, anyone who needs to have a heightened awareness of blood sugar levels, like people with diabetes, can certainly enjoy pomegranates. However, pairing the arils or juice with a protein and/or fat source (such as yogurt) can help with blood sugar stability.

Caroline L. Young, MS, RD, LD, RYT, (she/her) is a nutrition counselor, yoga teacher and freelance health journalist. Caroline is owner and founder of Whole Self Nutrition (WSN), LLC. Caroline has worked in the health and wellness industry for over a decade, and she is passionate about breaking down nutrition science into relatable information. She loves helping people understand the truth about nutrition, so they can have the healthiest relationships to food possible.

This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Read the rest here:
10 Health Benefits of Pomegranate Seeds and Juice - Good Housekeeping

Urbana, Ill. (WCIA)

Were checking out a few of World Harvest Gourmet Foods best-selling products to aid in immunity and digestion especially important for this upcoming cold and flu season.

People should know that when it comes to their health, there is a plethora of options and products that can help supplement their diet and keep them in a state of wellness. They dont have to wait until things go bad to start taking their health seriously; they can protect themselves from many common ailments with the right lifestyle choices and by keeping their levels high in certain vitamins, nutrients and minerals.

We specialize in customer consultation, listening very closely to customer needs but also remaining mindful of the bigger, holistic experience of the person. We dont just want to sell products; we want the customer to reach an optimum state of health consisting of other lifestyle variables like diet, exercise and stress reduction techniques. We take great care of our customers, and even do special orders to find the best product for their individual needs.

Gaia Herbs and Terry Naturally products are 20% through October 31st

World Harvest Gourmet Foods/Strawberry Fields306 West Springfield Avenue, Urbana

Homepage

Read this article:
Supplements and health products offered at World Harvest Gourmet Foods - wcia.com

just-a-minute is all it takes to bring ourselves back to our natural state of inner peace and well-being. Learn to relax, refocus and re-energise in just one minutewith 'just-a-minute' meditations. It is aboutbecoming a powerful positive force in your own life. Give yourself just-a-minute to experience it now.

App'y j-a-m! - just-a-minute meditations are now available on Android and iOS as an app. All free of charge and courtesy of Insight Timer

Go to 'Guided' and type 'just-a' or 'Just-a' in the search box to bring up the just-a-minute meditations. For more detailed instructions click here.

Your comments on j-a-m..."I'm just writing to say how much I LOVE your service/website!!!! It's so perfect for me..." more"Understanding the concept of just-a-minute was a real life changer for me..." more"I think its such a fantastic tool to be reminded of our own depth ..." more

How has just-a-minute helped you? - info@just-a-minute.org

"Be relaxed,Be present ... Be powerful,Be inspired ... Be your true self"

Read more:

Meditation Techniques for Beginners - just-a-minute

Millions around the world are enjoying our free meditation since it was started by Shri Mataji in 1970. Her meditation promotes mental, emotional, physical and spiritual wellbeing.You cannot know the meaning of your life until you are connected to the Power that created you.H.H. Shri Mataji Nirmala Devi

Try one of our meditations below or visit a free class.

Follow a guided meditation by Shri Mataji (founder of Sahaja Yoga meditation) to experience inner peace and silence. It takes only a few minutes and really works! You can sit on a chair or on the floor, with your shoes removed.

Use one of these options

(The Silent Meditation option is handy if you have a slow internet connection or your access to videos and audios is blocked)

All day and every day Guided meditations, talks, music and more!

Shri Mataji will awaken your inner being so you start doing Sahaja Yoga meditation.

Sit quietly for 3 minutes with your hands palm-up on lap. Eyes can be open or closed.

Online & In-person Classes and Courses Subscribe to our YouTube Channel Register for a Course

Collective meditation sessions with clearing, balancing, talks and discussions on a topic of the day. Suitable for complete beginners and regular mediators. Zoom sessions are interactive so youll be able to chat privately with our presenters if you have any questions.

Click here for Live Webcast calendar

SESSIONS DURING THE WEEK FOR BEGINNERS & REGULARS

MONDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom 6pm (Sydney time), hosted by Lyn & Gulshan from Canberra: Join on Youtube or Zoom 7.30pm (Sydney time), hosted by Kannan & team from Sydney: Join on Zoom

TUESDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom 9pm (Sydney time), hosted by a team from Southern & Western Australia: Join on Youtube or Zoom

WEDNESDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom

THURSDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom

FRIDAYS 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom

SUNDAYS 10.03am (Sydney time)- radio program, hosted by Caroline from Sydney: Join on 89.1 FM or online 5.30pm (Sydney time), hosted by practitioners from New Zealand: Join on Zoom or Youtube

MONDAYS, WEDNESDAYS & FRIDAYS 7.30pm (Sydney time), hosted by various practitioners: Join on Facebook 10.30pm (Sydney time), hosted by practitioners from Singapore/Malaysia: Join on Zoom

SUNDAYS 7.30pm (Sydney time), hosted by various practitioners: Join on Facebook

Also see Online Courses.

Audio and video podcasts you can stream to your desktop, tablet or phone. Includes guided meditations, guest speakers, music and talks by Shri Mataji (founder).

Use these resources to learn more meditation techniques plus locate your nearest free class.

Read the original here:

Free Meditation Worldwide