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15 Reasons Why Sweet Potatoes Are the Perfect Health Food

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Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. If they are not on your grocery list yet, they should be! Here are 15 health benefits to eating sweet potatoes.

1. Perfect for Diabetics: Thanks to the natural sugars contained, the sweet potatoes are stabilizing and lowering the diabetic’s insulin resistance and regulate their sugar levels.

 

2. Digestion: Sweet potatoes are rich with dietary fibers which are crucial for healthy digestive tract. They protect from colon cancer and ease constipation.

3. Prevents Emphysema: Smokers are very vulnerable for emphysema and are having lack of Vitamin A. The carotenoids included in sweet potato are used from the body to generate Vitamin A in the regeneration of the respiratory

 

4. Immune System: Vitamin D is vital for the working of the thyroid gland, for the teeth, nerves, bones, skin and energy levels. The sweet potatoes are a great source of Vitamin D.

5. Healthy Heart: The potassium included in the sweet potatoes improves the overall health of the hearth, negates the sodium effect and normalizes blood pressure and balances electrolytes. With the help of vitamin B6 the sweet potato is able to prevent strokes, heart attacks and degenerative diseases.

6. Healthy Muscles and Tissues: The potassium is helping the athletes to diminish the cramps and bloating, gives them energy and eases their muscle constriction. They also are regulating the nerve signals and heartbeats.

7. Anti-Oxidant: With the help of the carotenoids such as beta-carotene, the sweet potatoes are helpful against gout, arthritis and asthma. They are also diminishing the aging effects and prevent the development of breast and lung cancers.

8. Fetal Development: The pregnant women are needful in folic acid which will help them to have healthy fetal tissue and cell development. The sweet potatoes are rich source of folic acid.

9. Anti-Stress: The potassium is regulating the body’s water balance, boosts oxygen flow and normalizes heartbeats.  The magnesium included works as anti-stress factor.

10. Vitamin C: There is plenty of Vitamin C in the sweet potatoes. This vitamin is vital for the function of the whole body.

11. Anemia: The sweet potatoes are rich source of iron too, which is helpful in the fight against anemia because the iron is crucial in the generation of white and red blood cells.

12. Youthful Skin: If sometimes happens to boil your sweet potatoes, don’t throw away the water. Use it for your skin. It will ease irritated places, cleanse your pores and eliminate waste. The Vitamin C will assist in collagen generation, and the Vitamin E will better the skin complexion. In addition you can eliminate crinkles, puffiness of the eyes and dark circles with the help of anthocyanins.

13. Premenstrual Symptoms: Thanks to the manganese and iron contained the sweet potatoes are helpful for the withering premenstrual symptoms.

14. Quality Hair: Beta-carotene stimulates hair growth and protects from issues like dandruff and damaged hair. As you already read the sweet potatoes are rich source of beta-carotene.

15. Minerals: Minerals like potassium, manganese, magnesium, calcium and iron are all included in the sweet potatoes. They are vital for the carbohydrate, protein and enzyme metabolism.

Remember, if you already had a history of oxalate urinary tract stones, consult with your doctor about the usage of sweet potatoes. He will probably recommend you to avoid them.

Source: healthyfoodteam.com

Probiotics 101: Everything You Need to Know (Literally)

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Did you know that the bacteria in your body outnumber your body’s cells 10 to 1? It’s true, and most of them reside in your gut. But there really is no need to panic, most bacteria are quite harmless. Having the right bacteria in there has even been linked to numerous health benefits. This includes weight loss, improved digestion, enhanced immune function, better skin and a reduced risk of many diseases.

 This leads us to the topic at hand, probiotics.

Probiotics are foods or supplements that contain these friendly bacteria, and are supposed to help colonize our guts with health-boosting microorganisms. The importance of this can not be overstated.

Taking care of your gut, and the friendly bacteria that reside there, may be one of the single most important things you can do for your health.

What Are Probiotics?

According to the official definition, probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. Probiotics are usually bacteria, but there is also a type of yeast that can function as a probiotic. You can get probiotics from supplements, as well as foods that are prepared by bacterial fermentation. Probiotic foods include yogurt, kefir, sauerkraut, tempeh, kimchi and others.

Probiotics should not be confused with prebiotics (note the “e”), which are dietary fibers that help feed the friendly bacteria that are already in the gut. There are actually dozens of different probiotic bacteria that have been shown to have health benefits. The most common groups include Lactobacillus and Bifidobacterium. Then there are many different species within each group, and each species has many strains.

Interestingly, different probiotics seem to work for different health conditions. Therefore, choosing the right type (or types) of probiotic is essential. Many probiotic supplements combine different species together in the same supplement. These are known as broad-spectrum probiotics, or multi-probiotics.

Keep in mind that this is a new but rapidly expanding area of research. Although the evidence is promising, it is not conclusively proven that probiotics help with all the health conditions mentioned in this article.

Bottom Line: Probiotics are live microorganisms that cause health benefits when consumed in adequate amounts. There are many different types, and you can get them from foods or supplements.

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The Importance of Microorganisms in The Gut

The complex community of microorganisms in your gut is called the gut flora. Your gut actually contains hundreds of different types of microorganisms, with some numbers going as high as 1000. This includes bacteria, yeasts and viruses. The great majority is bacteria.

Most of the gut flora is found in the colon, or large intestine, the last part of the digestive tract. The metabolic activities of the gut flora actually resemble those of an organ. For this reason, some scientists refer to the gut flora as the “forgotten organ”.

The gut flora actually performs many functions that are important for health. It manufactures vitamins, including vitamin K and some of the B vitamins. It also turns fibers into short-chain fatty acids like butyrate, propionate and acetate, which feed the gut wall and perform many metabolic functions.

They also stimulate the immune system, and regulate the integrity of the gut. This can help prevent unwanted substances from “leaking” into the body and provoking an immune response.

However, not all organisms in the gut are friendly. Some are good, others are bad. The gut flora is actually highly sensitive to modern insults, and studies show that an “unbalanced” gut flora is linked to numerous diseases.

This includes obesity, type 2 diabetes, metabolic syndrome, heart disease, colorectal cancer, Alzheimer’s, depression and many, many more. Probiotics (and prebiotic fibers) can help correct this balance, making sure that our “forgotten organ” is functioning optimally.

Bottom Line: Your gut flora consists of hundreds of different types of microorganisms. Probiotics help your gut flora perform optimally.

 

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Probiotics and Digestive Health

Probiotics have been studied most in regard to digestive health. The strongest evidence has to do with antibiotic-associated diarrhea. When people take antibiotics, especially for long periods of time, they often suffer from diarrhea for a long time after the infection has been eradicated.

This is because the antibiotics kill many of the natural bacteria in the gut, which shifts the balance and allows the “bad” bacteria to thrive. Dozens of studies have provided strong evidence that probiotic supplements can help cure antibiotic-associated diarrhea.

Probiotics have also been shown to be beneficial against irritable bowel syndrome, a very common digestive disorder. They can help reduce gas, bloating, constipation, diarrhea and other symptoms.

Some studies also show that probiotics may be beneficial against inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis. Probiotics may also be useful against Helicobacter pylori infections, the main driver of ulcers and stomach cancer.

If you currently have digestive problems that you can’t seem to get rid of, then perhaps a probiotic supplement is something you should consider.

Bottom Line: Probiotics have been shown to be effective against various digestive problems. This includes antibiotic-associated diarrhea and irritable bowel syndrome.

 

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Probiotics and Weight Loss

Obese individuals have different gut bacteria than lean people. Animal studies have also shown that fecal transplants from lean animals can make obese animals lose weight. For this reason, many scientists now believe that our gut bacteria are important in determining body fatness.

Although this needs to be studied a lot more, some probiotic strains have been shown to help with fat loss. The most impressive study on this was published in 2013. It was a study of 210 individuals with central obesity (lots of belly fat).

In this study, taking the probiotic Lactobacillus gasseri caused people to lose 8.5% of their belly fat mass over a period of 12 week. When they stopped taking the probiotic, they gained the belly fat back within 4 weeks.

There is also some evidence that Lactobacillus rhamnosus and Bifidobacterium lactis can help with weight loss and obesity prevention. However, this needs to be studied more before any recommendations can be made. There are also some animal studies showing that other probiotic strains could even lead to weight gain, not loss.

Bottom Line: There is some evidence that the probiotic Lactobacillus gasserican help people lose belly fat. This needs to be studied a lot more.

Photo: localhouseofhealth.com Photo: localhouseofhealth.com

Other Health Benefits of Probiotics

Getting into all the incredible benefits of probiotics is beyond the scope of this article.

However, there are a few that are definitely worth highlighting here:

  • Inflammation: Probiotics have been shown to reduce systemic inflammation, a leading driver of many diseases.
  • Depression and anxiety: The probiotic strains Lactobacillus helveticus and Bifidobacterium longum have been shown to reduce symptoms of anxiety and depression in people with clinical depression.
  • Blood cholesterol: Several probiotics have been shown to lower total and LDL cholesterol levels.
  • Blood pressure: Probiotics have also been shown to cause modest reductions in blood pressure.
  • Immune function: Several different probiotic strains can enhance immune function and lead to reduced risk of infections, including the common cold.
  • Skin health: There is some evidence that probiotics can be useful for acne, rosacea and eczema, as well as other skin disorders.

This is just the tip of the iceberg. Probiotics have been studied, and shown to be beneficial, for a wide range of other health problems.

Bottom Line: Probiotics have been shown to have numerous health benefits. They may reduce depression and anxiety, improve heart health and enhance immune function, to name a few.

Are There Any Side Effects?

Probiotics are generally well tolerated and considered safe for most people. However, in the first few days, you may experience side effects related to digestion. This includes gas and mild abdominal discomfort.

After this initial adaptation period is over, your digestion should be better than it was before. Probiotics can be dangerous, and even lead to infections, in people with compromised immune systems. This includes people with HIV, AIDS and several other health conditions.

If you have a medical condition, definitely consult with your doctor before taking a probiotic supplement.

Bottom Line: Probiotic supplements may cause digestive symptoms, but this should subside within a few days. They may be dangerous for people with certain medical conditions.

 

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What Are The Best Probiotic Supplements?

There are hundreds of different probiotic supplements available. If you have a health problem and you want to try a probiotic for that purpose, then it is very important that you choose the right strain.

Make sure to buy probiotics from a reputable manufacturer. Dietary supplements are not regulated, so many of these products may not contain what the labels say they do.

According to one study, it is best to take probiotics either right before, or with, a meal that contains some fat. Beyond that, make sure to follow the instructions on the packaging. Keep in mind that some products need to be refrigerated.

 

Photo: davidallennutrition.com Photo: davidallennutrition.com

Take Home Message

Maintaining a healthy gut goes way beyond just taking a probiotic supplement. What you do from day to day is just as important. All sorts of lifestyle factors, especially the foods you eat, have been shown to affect the gut bacteria.

Living a healthy lifestyle, getting good sleep, and eating real food with lots of fiber is the key.

In many cases, probiotic foods and supplement can be helpful as well.It has significantly improved my digestion, and I feel that my energy levels and thinking have improved as well.

I now consider probiotics to be an essential component of my own personal health strategy.

Source: healthy-holistic-living.com

24 Ways to Get Fit for Summer Fast

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The experts have spoken.

Our goal with this piece is to give you enough information to get yourself ripped before the summer starts, no matter what condition you’re in now or how little you may know about training or nutrition.

It’s all here: how to set up a workout program, a diet, exercises you should do, ways to boost your intensity and metabolism, foods you must eat, and when to consume them for the best results. We’ve taken years of science and experimentation, culled from some of the brightest minds in the fitness game, and condensed it all into 25 ways you can get fit for summer. Fast.

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1. Hit Your Numbers

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Just winging it with your diet will yield results as long as you make healthy food choices, but if you want to look movie-ticket ripped, you need to count calories and macros. “Twelve calories per pound of lean body mass is a good starting point,” says Nate Miyaki, C.S.S.N., a nutritionist and trainer in San Francisco. You can also use the weight you want to be. So if you’re a soft 200 pounds and think you would look ripped at 180, start at 2,160 calories per day (12 x 180). Set your protein at one gram per pound of your target weight, your carbs at one gram per pound, and your fat at 0.4 gram per pound.

2. Keep Going Heavy

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“A lot of guys will lower the weight they use when they’re trying to lean out,” says Derek Poundstone, a two-time Arnold Strongman champ and owner of Poundstone Performance in Waterbury, CT. “But it just robs you of strength.” Poundstone keeps going heavy while maintaining training volume, so he does multiple sets of low reps, such as eight sets of three.

3. Do More Workouts

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Adding a few short, low-intensity sessions to your training week can increase your metabolism and recovery. “The trick is to keep these workouts to only 15 to 20 minutes,” says Jim Smith, a strength coach and author of Diesel Mass. And be sure to go light. You can even train twice in one day—morning and night. Take these sessions to work on weaknesses.

4. Have Heavy And Light Days

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If you follow a body-part split, have a heavy day when you work in the range of five to eight reps and another day later in the week when you hit the same muscles with 12 to 15 reps. The undulating intensity promotes recovery and prevents injuries and burnout.

5. Flavor Your Carbs

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Rice and potatoes should be a major part of any diet to build muscle or shred fat. But, as you’ve noticed, they’re bland. “Boil them in low-sodium chicken broth,” says Gavan Murphy, owner of the L.A.-based catering company the Healthy Irishman, “and add some freshly grated ginger as well. “It adds a ton of flavor and no time to your meal prep.”

6. Do Full-Body Workouts

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“If you’ve been doing a body-part split, switch to full-body,” says Ben Bruno, a Los Angeles trainer to celebrities. Two good reasons why: Full-body workouts work more overall muscle in a session, thereby burning more calories. They also reduce the total volume you can perform for each body part, which means you’ll recover better and be able to train the muscles more frequently. “Higher frequency training yields faster gains,” Bruno says.

7. Blow Up Your Lats

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Want to make your waist look smaller? Make your lats wider. Here’s a tip from Chad Waterbury, author of High Frequency Training 2: Do one set of as many pullups as possible in the morning. At night, go back and do another set. Repeat this every other day. “After 30 days, retest your max,” Waterbury says. “You can expect an 8- to 10-rep increase.”

8. Make Your Own Salad Dressing

Green vegetables don’t count as carbs, and you can eat them with wild abandon without consequences. Here’s a recipe for a high-protein honey mustard to dress them up: Whisk together 1/2 cup fat-free Greek yogurt, 2 tbsp yellow mustard, 1/2 tbsp raw honey, and 1 tbsp lemon juice. That’s 12 grams protein and eight grams carbs.

9. Keep Moving

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Most of your fat loss will come by way of your diet, but the rest comes from physical activity—and we don’t just mean your workouts. Non-exercise physical activity (called NEPA) may account for 20 percent of your fat loss, according to Miyaki. “Walk or ride a bike to work, walk to do your errands, take a hike on the weekends, or enjoy more sexy time with your significant other. This type of informal, low-intensity activity can give you many of the same benefits as traditional cardio without the drawbacks—like joint wear and tear, repetitive strain, and impaired recovery from strength training.”

10. Stay In The 8-To-12 Range

No, we’re not contradicting what we said earlier, just amending it. Heavy lifting will preserve muscle and strength while dieting, but Bruno says sets of 8 to 12 will do the most to maximize muscle gains while in a caloric deficit. “Moderate rep ranges give you the most bang for your buck.”

11. Do A Back-Off Set

“Increasing metabolic stress during your workout has been shown to increase the potential for greater growth,” says Smith. One simple way to jack up the intensity is to perform a high-rep back-off set after your last main set of the workout. Take 50 percent of the load you used on your heaviest set of your main lift and perform 50 to 100 reps with it. So if you just squatted 315 for five reps, back off to 155 pounds and go for broke. If you can’t complete all the reps in one shot, rest-pause your way through the set. “But rest no longer than 20 seconds,” Smith says.

12. Add “Finishers”

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“High-rep kettlebell swings, high-rep barbell squats, pushups, and even plyometrics are great ways to leave you breathing heavy after your workout’s done,” says Lee Boyce, C.S.C.S., a strength coach in Toronto. “They can also catalyze fat loss by keeping your metabolism up for hours.”

13. Get Mobile

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Keeping your heart rate up between sets encourages more calorie burning. Instead of sitting and waiting for your next set, build some mobility training into your workout. Foam rolling, dynamic stretches (leg swings, shoulder rotations, etc.), and prehab exercises, like face-pulls, can all be used between sets to work on weak points, improve flexibility, and prepare the body for heavier sets to come later in the workout. “These won’t take away from your strength,” Bruno says, “but over the course of the workout they’ll increase the metabolic demand.”

14. Double Your Shakes

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The easiest way to add more calories to your diet in order to gain mass is to start with your post-workout shake. Double your dosage. This allows you to deliver more protein and carbs in a quick fashion that’s easy to digest. It won’t bloat or fill you like a whole-food meal, so you’ll be hungry and able to eat again soon.

15. Keep Carbs High While Cutting

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You’ve heard the rhetoric: You have to go low-carb to lose fat. But that’s not true. “With adequate carb intake, you get better anaerobic fuel for high-intensity workouts,” says Miyaki, author of The Truth About Carbs. “You get better muscle retention, and you maintain natural hormone production and metabolic rate.” Plus, you don’t set yourself up for a post-dieting rebound in which you pig out eating every carb in sight.

16. Eat Runny Egg Yolks

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“Eating slightly undercooked yolks at night can push you further into the rebuilding and leaning-out state while you sleep,” says T.C. Hale, a celebrity trainer in Los Angeles and the author of Kick Your Fat in the Nuts. Night is when your body naturally prepares to rebuild and recover, so eggs eaten at this time encourage the process—the science is unclear, but it may have to do with the protein not being damaged by heat.

17. Eat Kimchi

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This Korean cabbage mix may be the healthiest condiment. It’s packed with prebiotics, which feed the gut bacteria that help you digest food, and also capsaicin, which a 2012 Purdue University meta-analysis found boosted thermogenesis.

18. Go To Failure

Last October, the Journal of Sports Medicine and Physical Fitness published a study in which 79 subjects with training experience were divided into three groups. One took sets to self-determined failure, another was goaded to work until the participants couldn’t do any more reps, and the third used a rest-pause (five to 20 seconds). The ones who stopped their sets when they wanted had insignificant results. The rest-pause group saw good gains in strength and body composition, but those who went to failure had the best gains.

19. Buy Organic Where It Counts

Science is beginning to confirm what experimental bodybuilders learned years ago: Blood-flow restriction training builds muscle. A 2015 review in Sports Medicine found that subjects who trained wearing blood-pressure cuffs (you can also use elastic knee wraps) just below their shoulders built muscle effectively while using light loads and reps of 50 to 80 per set. Wrap your limbs snugly but not too tight—about a seven on a scale of 10.

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“When you buy factory-farm meat and dairy, you wind up ingesting many of the hormones and antibiotics used to raise these animals,” saysRestaurant Impossible host Robert Irvine, author of the upcoming book Fit Fuel. “They’re less nutrient-dense than their organic counterparts,” so go organic for these foods. But foods with a thick peel, such as bananas and avocados, are safe enough as is—so save your money.

20. Sprint

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Want a way to raise your metabolism and get in some cardio that makes you feel like an NFL running back? Find a hill, or incline the treadmill, and run up it at about 90 percent of your top speed. (Leave a little in the tank for safety.) The sprint itself should take five to 10 seconds. “Use the exercises in your workout to determine the number of sprints you perform,” Smith says. So if you did six different lifts, perform six sprints, followed by a one-minute jog after each.

21. Take Digestive Enzymes

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If you’re eating more to gain muscle, that means more stress on your digestive system. Digestive enzymes can help you break down the extra food and absorb nutrients better. Look for ones that contain protease, amylase, lipase, and lactase.

22. Use Giant Sets

Giant sets are three or more exercises performed back-to-back. Select two exercises that target weak points and do them after another lift for another body part. “So, for instance, if it’s leg day but you’re trying to bring up your back and biceps, you could do a set of squats followed immediately by pull-ups and then curls,” Smith says.

23. Don’t Overdo Fat

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Even if you’re following a low-carb diet and losing weight, you can’t eat unlimited fat. Not only will it keep you out of the caloric deficit you need to lose weight (a gram of fat contains nine calories), extra fat in your diet can throw off your ratio of Omega-3 to Omega-6 fatty acids, and that can damage the heart, skin, and other body functions.

24. Add Vegetables

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As mentioned earlier, you need to eat more greens. Still can’t stand them? Start mixing them into foods you like so they’re virtually undetectable but still give you the fiber and nutrients you need. It helps fill you up, too. For example, when sautéing ground beef, grate in some raw zucchini. “Because it’s grated, it cooks really quickly,” Murphy says. Or stuff the meat into a bell pepper after it cooks and bake 30 minutes.

When you blend up a protein shake, add a cup of spinach. The blender will dice the leaves so small that you won’t even taste them.

Source: muscleandfitness.com

14 Key Benefits Of Exercise That Will Surprise You

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It doesn’t matter if you are a depressed teenager or an anxiety-ridden elderly patient; either way, exercise can help you fight depression without using a pharmaceutical cornucopia to treat your symptoms. Here are 4 reasons that exercise helps to keep you not just healthy, but happy:

1. Exercise Helps to Regulate Hormones

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Increased use of pharmaceuticals and advancing age can lead to hormonal changes, further leading to anxiety and depression. Exercise helps to return these hormones to homeostatis. Qigong in particular has been shown to reduce depression in elderly patients. And teen patients can even reap the benefits of exercise to help keep cortisol and adrenaline levels in check while increasing seratonin, melatonin, and oxytocin.

Another review examining  previous studies also affirmed that people who exercise are able to reduce the severity of their depression. The research came to us from the Cochrane Library.

2. Exercise Gives You more Energy

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You’ve heard Newton’s first law – objects in motion tend to stay in motion. The reason we feel unmotivated when we’ve been negligent in exercising is because our respiratory and cardiovascular systems become depleted (as do all our other bodily systems) when we don’t move. Our cells don’t turn over as fast.

Toxins start to linger longer in our blood and digestive tract, and we start to feel tired and flat out cruddy. When we exercise, all our systems support this life-promoting activity by ‘turning on.’ This is part of the reason we experience an endorphin rush during and just after an exercise session. It is the body’s reward for doing something good for ourselves – and then we have the energy and motivation to do it again!

3. Exercise Builds Confidence

Who doesn’t feel better when they start to see their waistlines grow smaller, their skin begin to glow from the reduced toxicity in the body from sweating during exercise, and the general tone of their muscles improve? Exercise is a huge confidence booster. Even taking a brisk walk every day can increase your sense of accomplishment when things don’t seem to be going your way.

More vigorous exercise at least three times a week can help make your confidence soar. Many feel depressed because they feel powerless, but you can’t feel both confident and powerless at the same time.

4. Exercise Slows Aging

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People who exercise usually feel at least five to ten years younger than their chronological age. They often look it, too. By exercising regularly you could potentially reduce your biological age by as much as 9 years when compared to your chronological age. The maximum reduction in age occurs when 3,500 to 6,500 calories are expended each week.

Depression can also trigger as we age, as the demands of life and its responsibilities mount. Low testosterone levels (in both men and women) can increase age-related depression, but exercise can help boost them. Not only does exercise make you feel and look younger, but it can actually reduce the stress that accompanies becoming an older adult.

5. Exercise Zaps Belly Fat.

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It’s the easiest way to beat the bulge, period. “Regular moderate- to high-intensity aerobic exercise has the greatest impact on reducing ab fat — the dangerous fat that ups your risk of diabetes and heart disease,” says Olson. Exercise is the ultimate middle manager because it lowers levels of cortisol, a hormone that has been linked to ab fat. In fact, women with the most cortisol in their system have higher BMIs and bigger bellies than those with moderate amounts of the hormone, found a University of California at San Francisco study.

6. Exercise controls calories.

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“It’s pretty simple: You need to burn more calories than you consume in order to lose weight,” says Nancy Snyderman, MD, a FITNESS advisory board member, editor-in-chief of BeWell.com, and chief medical editor for NBC news. Regular exercise blasts excess calories that would otherwise be stored as fat. “Plus, you continue to burn calories even in the hours following your workout,” says Dr. Snyderman.

BeWell.com

7. Exercise keeps lost pounds MIA.

“Ninety percent of people who have successfully lost weight and kept it off for a year do about an hour of physical activity a day,” says John Porcari, PhD, a FITNESS advisory board member and a professor of exercise and sports medicine at the University of Wisconsin-La Crosse. Exercise is even prescribed by docs for people who have undergone weight-loss surgery to help them hold onto their newly thin figures.

8. Exercise boosts metabolism.

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Yes, you’ll lose fat when you diet without exercising, but you’ll also lose muscle, which means you’ll burn fewer calories. The more muscle you have, the higher your metabolism and the more calories you’ll torch.

9. Exercise trims inches.

The number on the scale doesn’t tell the whole truth, says FITNESS advisory board member Jari Love, a certified personal trainer and fitness DVD star: “When you shed fat and gain muscle you may lose inches and drop sizes without losing actual pounds.” For instance, if you gain 3 pounds of lean muscle and lose 4 pounds of fat, you’ve actually experienced a 7-pound improvement in your body condition, despite the scale only showing 1 pound of weight loss.

10. Exercise curbs emotional eating.

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“Working out has been proven time and time again to help regulate mood, which has a direct effect on people who eat when they’re stressed or upset,” says Robert E. Thayer, PhD, a professor of psychology at California State University, Long Beach. Translation: When you’re already in your happy place you don’t need Ben & Jerry to lead the way.

11. Exercise creates a healthy chain reaction.

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There’s a reason you find juice bars at the gym: “Healthy habits tend to cluster together,” says Boston-based psychologist Eric Endlich, PhD. “When people make positive changes, like getting more exercise, they tend to work on other health improvements as well, such as eating better.” The result? Weight loss.

12. Exercise brings on the fun.

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Let’s face it: Rock-climbing is way more exciting than eating a celery stick. That’s why it’s easier to be active to stay slim than to maintain a strict diet. “If you look at people who incorporate exercise successfully in their lives, they’ve found something they truly enjoy,” says Dr. Snyderman.

13. Exercise stops hunger.

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People who exercise and diet are actually less hungry than those who only diet, according to a study in the journal Obesity. Bonus: Your self-restraint is higher, too.

14. Exercise ups energy.

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Regular physical activity increases stamina by boosting the body’s production of energy-promoting neurotransmitters, studies show. That pep gives you even more motivation to get moving and shed pounds. When was the last time diet alone did all that?

Source: fitnessmagazine.com

How This Showering Trick Can Make You More Energized for the Workday

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You’ll spend about 4,000 hours of your adult life showering — possibly more time than you spend reading, exercising or watching TV — but chances are, you’ve been doing it wrong.

If you take a morning shower, you probably think it energizes you for the day, but it can actually have the opposite effect.

In fact, a hot shower or bath is what many doctors recommend for people who have trouble falling asleep — to help them fall asleep. The reason: Emerging from a hot shower into cooler air brings a sudden decrease in body temperature, leading to a tranquil state of mind. This is helpful when you’re looking to fall asleep but not what you need before you start your day.

If your goal is to wake up in your morning shower, then you need to make a 90-second tweak.

The secret lies in the contrast. Here’s how to do it:

Once you’ve finished your normal cleaning ritual, crank the nozzle as cold as it goes, and stand under the water for about 30 seconds. Feel free to gasp or scream if it helps (some say it does).

After 30 seconds, turn the water up as hot as you can stand for another 30 seconds. This opens up the capillaries, increases blood flow and provides an all-around sense of stimulation.

Finally, cap it off with one more cycle of icy cold. Always end on cold.

You might be asking, “Why would I put myself through such discomfort first thing in the morning?” Because it works.

Hot and cold hydrotherapy has been used for thousands of years. In Finland, the sauna isn’t a luxury; it’s a necessity. The country is home to 2 million saunas (for a population of 5 million) with 99 percent of Finns enjoying the stress-relieving benefits of the sauna at least once a week.

I trust the Finns and scientific research provides further confirmation. Studies have shown that it provides a full-body tune-up, including:

Reduced stress: In a study on free radicals, 10 healthy subjects swam regularly in ice-cold water and showed adaptation to oxidative stress and hardening (an increased tolerance to stress). When building a business, combating stress is crucial for achieving clarity of mind.

A stronger immune system: Another study found that taking daily cold showers increases the number of disease-fighting white blood cells. In an attempt to warm up, the body speeds up its metabolic rate and activates the immune system, releasing more white blood cells.

Improved blood circulation: When exposed to cold water, our arteries and veins constrict. This temporary tightening allows blood to flow at a higher pressure, which is great for cardiovascular health.

Increased ability to burn fat: Research shows that cold-induced glucose uptake results in the creation of brown fat cells, which create warmth, burn energy and keep you slim.

Aid in battling depression: A 2008 study found that adapted cold showers stimulate the sympathetic nervous system and increase beta-endorphin levels in the blood. They send a high level of electrical impulses from peripheral nerve endings to the brain, which could produce an anti-depressant effect.

While trying out this new routine, you should fully expect discomfort but be equally prepared to start your day feeling more refreshed than ever before.

Young Woman Enjoying Coffee And Breakfast

Photo:huffingtonpost.com

Source: entrepreneur.com

The Benefits of Water for Constipation with Celtic Sea Salt to Avoid Dehydration and Dry Skin

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Water and Salt Regulate Your Body Temperature.

You may not always be thinking about water and salt; however, your body thinks of it. All your cells are screaming for it because your body is 70% water, and your brain contains more water. On average, you have about 8 to 10 tablespoons of salt within you! Water and salt form the basis of blood and lymph, lubricates joints and organs, regulates body temperature, preserves muscles and keeps your skin looking young. Adequately, maintain yourself, by making sure you get the right amount of oxygen, water, salt, potassium, exercise and food. No one can live without these!

 

When you submerge a prune in water, its plumpness expands, and it is divine and tasty. Your body also requires lots of water to maintain health because it eliminates 2.5 to 4 quarts of water a day through breathing, perspiration and excretion. Your body harbors approximately 50 quarts of water in total. When your water reserves are not adequately replenished throughout the day you quickly begin to suffer from the symptoms of dehydration. You may suddenly get a headache or feel hungry or thirsty. It is not advisable to wait until you feel eager to get a drink of water because your organs will have already begun to suffer unnecessary stress and started harboring water, creating edema.

Water and salt are your substance! Drink many glasses of water every day for optimal health.

The Effects of Dehydration Are Serious!

Dehydration causes acne, constipation, foul breath, constant sneezing, nose bleeds, dry and itchy skin, headaches, dried coughs and adult-onset diabetes. It is the root of serious degenerative diseases like cardiovascular problems, lower-back pain, ulcers, pancreatitis, adrenal fatigue, arthritis, asthma, high-blood pressure and digestive problems. You’ll wither and die if you don’t drink enough water, because your blood holds up to 83% water, while your bones are 22%, water and muscles are 75% water. Drinking water does cure heartburn.

You need water to flush toxins from your body to enjoy a healthy kick! If your urine is dark yellow, brown or orange, you are becoming dehydrated. It’s better if the color of your urine is lighter, yellow or clear. Furthermore, your stools should also be soft and light brown in color. If you have an arduous time in passing bowls that are odorous, then you seriously need more water.

Constipation causes unusually small amounts of fecal toxic poisoning to reenter your blood stream by releasing toxins and gases, that destroy all organs and surrounding tissue. This havoc pollutes your blood, preventing it from removing your cell’s wastes. Your intelligent body protects you by storing these toxic poisons in fat cells, though morbid thoughts and depression set in.

Dehydration is a grave condition because it seriously stresses all your organ systems and sets you up for the manifestation of disease. A natural cure is to drink more water throughout the day and not wait until you are thirsty. Drink at least half your body weight in ounces. Drink more water if you’re involved in moderate or vigorous exercise! Every six ounces of caffeine or alcoholic drink will cause dehydration. Since they’re considered diuretics. You’ll need to increase the amount of water you drink to an additional ten to twelve ounces to feel re-hydrated after a cup of coffee or alcohol.

Opt to Drink Eight to Ten Glasses of Water a Day or More with Mineral Salt

Nothing destroys life faster than a lack of water consumption. It is necessary to drink at least eight to ten glasses of water daily. Next to oxygen, water is the lifeblood of your body.

Every cell of your body requires water, and it desperately needs real salt to push the water into your cells. Understand not all salts are equal today. Regular table salt sold in the supermarkets creates oxidative stress, because they’re extremely bleached, and also pumped with anti-caking agents like aluminum. Aluminum toxicity does cause Alzheimer’s disease. Cheap table salt is also robbed of all its essential minerals, and essence of life. It does not create equilibrium throughout your body, except cause confusion and disease instead. So, it’s better to avoid such salts. Make sure you don’t oversalt.

Why would you take in so much salt? Unless you are craving it for some reason or another! This can cause high blood pressure and a headache for the doctor that is treating you, because you can easily cure this ailment by drinking more water with a little less salt. The high blood pressure medications simply cause you to urinate when you don’t feel thirsty anymore. This also causes dizziness. Now, who wants to fall and loose their balance. No one right! This has been my experience based on the studies I have done regarding High Blood Pressure. Therefore, carry one with caution.

The Benefits of Drinking Warm Water & Celtic Sea Salt

Natural salt is not dry or white, but normally a little gray and feels damp. An excellent unrefined sea salt is Celtic Sea Salt from a pristine region in France. This unrefined sea salt contains about eighty natural minerals that your body needs. The taste satisfies with a tangy savor. It should definitely be your natural choice for a healthy lifestyle.

Salt Helps You Breathe too

Salt is the catalyst that forces the water into your cells. Salt is also the natural environment outside your cells and water is the natural environment inside your cells. Salt acts as the electrical component that keeps your organs functioning at peak efficiency! Without water and salt, you wouldn’t be able to correctly digest your food or have a bowl movement, nor have the energy to breathe at all.

Your Body’s Cry for Water

Dr. Batmanghelidj states in his book “Your Body’s Many Cries for Water;” water and salt cures and prevents asthma. You can reverse adult-onset-diabetes in its’ early stages by consuming more water with the right salt. The salt you should be eating is not the common table salt; it’s rather organic sea salt that is composed of minerals in the right proportion.

You Can’t Live Without Salt!

Water and salt are such a pure and natural combination, yet extremely critical in sustaining all your life processes. You can’t live without it!

Water and salt are essential to your brain cells. Salt extracts excess acidity from your brain cells and from the cells in your body. Water and salt balance the sugar levels in your blood. It’s used as a powerhouse in generating the energy needed by your cells.

Salt is the perfect catalyst that makes you absorb the nutrients in food through your intestinal tract. Salt is also vital for the clearance of mucus, and oppressive phlegm. Salt makes the structure of your bone’s firm, prevents muscle cramps and regulates your sleep, including spicing up your libido and preventing varicose veins. Eating enough salt will reduce a double chin if you have an unsightly one.

Eat Celtic Sea Salt Every Day

Conventional medicine downgrades the need for water and salt in lieu of pushing medication to treat symptoms of dehydration and salt distress. When an ordinary cure would be to increase water intake with unrefined sea salt in food.

 

Source: hubpages.com

12 Surprising Beauty Uses for Baking Soda

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You probably have baking soda in your pantry to use in homemade baked goods, and maybe a box in your refrigerator to absorb odors. It turns out that this $1 kitchen staple can also be used as a cheap DIY alternative to many expensive spa treatments. Arm & Hammer, a household products manufacturer best known for its bright-orange boxes of baking soda, suggests these solutions for smoother hair, brighter skin, whiter teeth, and more.

Hair Clarifier

If mousses, serums, sprays, and other products build up in your hair, in can take on a vaguely sticky feeling and limp appearance. Baking soda to the rescue: sprinkle a quarter-size amount of baking soda into a dollop of your regular shampoo. Wash and rinse as usual. Your hair will be shinier and more manageable when you’re done.

Dry Shampoo Alternative

We love dry shampoo for mornings when we’ve overslept, for quick post-gym touchups, and for hot summer days when we’re greasy by 5 p.m. When you need to look presentable in a flash and don’t have a can of dry shampoo on hand, sprinkle a few pinches of baking soda onto your roots, tousle your hair, and then run a brush through your mane.

Hairbrush cleaner

Take a close look at your hairbrush and you may be totally grossed out by what you see built up toward the base of the bristles. Rather than tossing it right into the garbage can, remove this product residue by soaking your brushes and combs in a basin of warm water with 1 teaspoon of baking soda for about 20 minutes. Rinse, and then allow to dry on a towel before using.

Facial scrub

Love that deep-clean feeling you get from a facial scrub with microbeads? These products may do wonders for your skin, but they’re also doing a number on our environment. These tiny plastic beads slip through water filtration systems and are making their way into our streams and oceans, posing risk to fish and other wildlife. A safe alternative: Make your own exfoliating facial scrub using baking soda. Make a paste of three parts baking soda to one part water. Rub onto your face with gentle, circular strokes, then rinse with warm water.

Body Exfoliator

Your skin will look dull and ashy if you allow dry, dead cells to build up on the surface. Speed cell turnover and get an enviable all-over glow by exfoliating once a week. No need to buy an expensive scrub; make your own with baking soda by using the same formula as your face: one part water to three parts baking soda.

Artificial Tan Remover

Have you ever applied self-tanner expecting a summery bronzed glow and instead ended up with orange skin or unsightly streaks? Next time you have a self-tanner mishap, you don’t have to wait for it to fade away. Use the body exfoliator formula—one part water to three parts baking soda—to gently scrub it away.

Deodorant

If you have sensitive skin, you may be able to use a dusting of baking soda in place of store-bought deodorant. Baking soda neutralizes acids and bases, so it removes odors. It also won’t stain your clothes the way many antiperspirants can.

Razor Burn Soother

A razor burned bikini line can be painful, not to mention unsightly. Soothe your sensitive skin with a solution of 1 cup of water with 1 tablespoon of baking soda. Allow the solution to dry on your skin (it will take about 5 minutes), and then rinse with cool water. Men can also use this same formula for a pre-shave or after-shave treatment on their face as long as they avoid the eye area.

Nail Scrub

Instead of snipping off your cuticles after pushing them back, which can lead to infection, try using a baking soda scrub to exfoliate and smooth. Just dip a nail brush into a paste of three parts baking soda to one part water, run in a circular motion over your hands and fingers, and rinse clean with warm water. Then apply nail polish as usual.

Footbath

You can repeat the nail scrub on your toes, and you can take your at-home pedicure a step further by making a soothing footbath using a solution of thee parts baking soda to one part warm water. Let your feet soak in a basin for about 10 minutes, and then apply a rich lotion to your legs and feet. Wrap a warm towel around them, and let sit for another 5 to 10 minutes. Your legs and feet will then be salon smooth.

Itchy Skin Reliever

You don’t have to settle for skin that’s dry, itchy, and uncomfortable in the cold winter months.Taking a warm bath (not hot—that’ll make your dry skin problem worse!) with a half-cup of baking soda will soften and soothe your whole body. You can also take a cool baking soda bath in the summer to relieve sunburn or bug bites.

Tooth Whitener

For whiter teeth without all the chemicals that come with home whitening kits, simply sprinkle baking soda into your palm, dip a damp toothbrush into it, and brush your teeth for about a minute. Note: you shouldn’t use baking soda as a replacement for toothpaste. Toothpaste contains fluoride, which is important for preventing cavities.

Source: health.com

12 Super Foods for Preventing Hair Loss

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Hair loss is a common problem among people all over the world, man or women, and the most annoying thing is to see your hair strands in your hands when you brush, oil, shampoo or even on your pillow when you wake up in the morning. The key to triumph over the problem of hair loss is nutritious and healthy food. In the following article will are going to present you some of the super foods that you can use to prevent hair loss.

1.  Beans

This amazing super food should be part of your diet every day. Beans are rich in protein, which is one of the most important element for shiny and strong hair. The nutrients contained in the beans are keeping your hair safe especially in the cold days when it gets frizzy faster and it gets dry easily. By beans we mean: soybeans, pinto beans, chickpeas, black beans, kidney beans, etc.

2.  Egg

We are aware that our hair is made of hence and proteins; so it is necessary to consume more protein – rich diet in order to keep our hair healthy.  And because eggs are one of the wealthiest sources of proteins, they are the best for providing strength to your hair. They are effective in preventing hair loss in both ways, applying them on your hair or eating them.

3.  Salmon

The proteins and omega – 3 fatty acids found in salmon are excellent for treating hair loss. They are effective in maintaining the hair shaft and a healthy scalp. With the consumption of salmon you are hydrating the scalp and hair, thus solving the troubles of dry and frizzy hair.

4.  Spinach

Popeye’s food is highly recommended to people of every age group to be consumed every day, because it is packed with a number of nutrients, omega fatty acids, vitamins, calcium, iron, minerals and potassium, which are all highly advisable for maintaining the hair healthy.

5.  Oats

Oats are the only super food that contains every nutrient, needed for our hair. Oats deliver a good quantity of B vitamins and protein, copper, zinc, which are some of the salient micronutrients for ending the problems of hair loss.

6.  Beef

There is a common belief that people, who experience the problem of hair loss, are deficient in protein and iron. Beef is a kind of red meat, which is regarded as the extraordinary source of protein, fatty acids and iron. Beef keeps the supply of blood to the hair stable, thereby fighting the problems of hair loss.

7.  Sweet Potato

The easiest way of consuming loads of vitamin A, copper, iron, protein, is with the consumption of sweet potato. This minerals and vitamin are essential for keeping the problems of hair loss away. It makes the tissues of the hair and scalp strong.

8.  Sunflower Seeds

Sunflower seeds are one of the best super foods for getting strong and long hair. It is full with nutrients, such as zinc, magnesium, biotin, B vitamins, protein, vitamin E, iron, potassium, copper, calcium and selenium. These all are cooperative in stopping the hair loss.

9.  Green Peas

You must not underestimate peas because they are small! In fact, in terms of their nutritional benefits their power is massive. Peas are also a healthy source of vitamin C, beta – carotene, protein, which are excellent for strong hair.

10.  Nuts

Cashews, walnuts, almonds, pecans and various other nuts are a very effective therapy for hair loss. The essential oils and vital nutrients that they enclose in them are fantastic for the heart, hair health, brain, and also for the skin.

11.  Carrot

Carrots, besides being good for the eyes, they are also proficient in keeping the hair and scalp healthy. Add carrots in your diets at least once a week and you will see how effective it is for you. Carrots are packed with vitamin A, which produces a healthy oily chemical on the scalp, called sebum. Sebum is keeping the hair and scalp safe from getting dry and dirty.

12.  Wheat Germ

If the problem with hair loss is bugging you for a long time, you must insert wheat germ in your diet as soon as possible. It is a powerhouse of nutrients that promote the healthy hair growth. Wheat germ is an amazing source of zinc, dietary copper, fiber, which are cooperative in keeping the hair healthy.

Source: healthyandnaturallife.com

Why You Should Eat Avocados Every Day (If You Aren’t Already!)

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Avocados are truly one of nature’s little miracle foods and we encourage you to enjoy them several times a week. These little green gems can do so much to help keep you well from head to toe, they’re simply too good to pass up. Here are a few thoughts on why you need to get to know them better — and eat them more often:

1. Relax. Avocados won’t make you fat!

The heyday of food-fat-phobia is over. If you’re still avoiding avocados because of some misguided, left-over-from-the-80’s belief that avocados will make you fat, you’re barking up the wrong tree. You’re also missing out on an excellent source of monounsaturated fat – the good fat also found in olive oil – that helps boost heart health.

What’s more, those good fat and fiber-rich avocados can also help curb hunger. Studies indicate that meals which include avocado tend to increase feelings of satiety for longer than those without, so consider adding a few avocado slices to your daily diet to help tame between-meal munchies.

2. An avocado is a creamy, delicious, nutrient-bomb.

As with many superfoods, it’s what’s inside that counts, and avocados are a nutritional goldmine. What’s inside? In addition to “good” monounsaturated fat, avocados pack plenty of health-boosting nutrients to help your body thrive. Underneath the tough green exterior lies over 14 minerals; protein, complete, with all 18 essential amino acids; soluble fiber, to trap excess cholesterol and send it out of the system; phytosterols; polyphenols; carotenoids; omega 3s; vitamins B-complex, C, E and K, to name a few.

3. They do amazing things for your long-term health.

OK, so avocados are packed with nutrition, but what does it all mean in practical terms? It means a belly that feels fuller longer; a brain that’s being well-supplied with the nutrients needed to function optimally now and down the road; and a body that’s receiving the nutrition it needs to help protect it from heart disease, diabetes, cancer, degenerative eye and brain diseases.

What’s more, all those nutrients, good fats and fiber in avocados can help naturally lower LDL and raise your good HDL cholesterol, help regulate blood sugar and tamp down inflammation throughout the body and brain. With benefits like these, it’s easy to see why it’s called a superfood.

4. Avocados play well with others.

With their distinct fresh green flavor and creamy (dairy-free!) texture, avocados play well with lots of the other foods on your plate. What’s truly remarkable though is that the research indicates that avocados can help with the absorption of carotinoids, the compounds found in orange and red fruits and veggies that can help protect against cancer. So while they may seem a bit indulgent, avocados could turn out to be lifesavers. Here few ways to dig in:

-Add a quarter of an “avo” to your morning shake – or try my Chocolate Avocado smoothie.

-Enjoy an avocado half as a nutritious side dish with your morning eggs instead of potatoes or toast.

-Spread a few avo slices on toasted paleo bread for a quick pre-workout or mid-day snack.

-Add a half an avo to your lunchtime salad to keep you full till dinner — and hold the mayo!

-Add as a delicious “mix-in” for quinoa, beans or wild rice.

-Top hot or cold soups with chunks of avo to add fiber and “super-size” the nutrients in your bowl.

-Blend with lemon juice, water, vinegar, spices and whip into a nutritious creamy salad dressing or blend in a touch more liquid and drizzle the zesty sauce over chicken and fish dishes.

-Top burgers, egg dishes, chicken or fish with avo slices, or mash into guacamole.

-Blend up your own super-nutritious home-made baby food by combining avocado with fruits and veggies to get little ones off to a healthy start.

5. Treat them right and they’ll return the favor.

At times it can be tricky to find an avocado that’s ready to eat with tonight’s dinner, so a little advance planning is necessary. True avo aficionados recommend buying a few firm ones at a time and then strategically staggering the ripening process so the avocados are ready when you are – and don’t all turn ripe at the same moment.

To expedite ripening, AvocadoCentral.com suggests sealing one or two avocados at a time into a brown paper bag, along with an apple or banana. Over the course of 2 to 3 days, the brown-bagged fruit will release gasses, which will aid the ripening process. Remove the ripe-and-ready-to-eat avo, replace with a firm unripe one, reseal the bag, and repeat!

Some tips:

-Buying avocados? The good news is that conventionally grown avos make the Environmental Working Group’s Clean 15 List, meaning they’re relatively free of pesticides, and are OK to eat as an alternative to organic versions.

-Cut into your avocado before it’s fully ripened? Spritz the exposed fruit with lemon juice, cover or wrap tightly and let it ripen in the fridge for a day or two. If that’s not enough, salvage the fruit, cut into chunks and add to your next smoothie.

-How you cut and peel your avo matters more than you might think. To do it right, wash the outer skin and pat dry. Cut in half lengthwise. Pop out the seed with a spoon or tap a knife across the top of the seed to slightly imbed it and twist (but be careful not to hit your fingers). Instead of scooping out the fruit, peel skin off gently with your fingers to get the maximum nutritional bang for your buck. Turns out, the dark green fruit closest to the skin is the most nutritious.

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Photo:stockpilingmoms.com

Source: mindbodygreen.com

Do You Have Brain Fog? Check Out Tips To Get Free of the Fog.

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Have you ever walked around my home feeling like a thick blanket of fog had invaded your brain.

Staring blankly at your computer screen, wondering, “what am I supposed to be doing right now?” walk into a room and think, “why did I come in here?” Have you ever been at a store and wonder, “why am I here? Now, what was I supposed to get again?”

Have you ever felt so foggy in your brain that you couldn’t focus on tasks or concentrate on anything…at all? Have you ever almost forgotten to pick your child up at school or that you had an important meeting? I have. And it’s the worst feeling.

You know, that one where you feel that pit in your stomach…that knot telling you you’re forgetting something but you don’t remember what that is. While I was in the throes of thyroid disease, this happened often. It was debilitating. I felt like a fool. I found myself embarrassed often…forgetting names, appointments and to-dos. There was no lighthouse in my brain to guide my way to shore…to my thoughts and ideas. I wondered if I was losing my mind.

Has this ever happened to you?

One of the many and MAJOR symptoms, or clues, that your thyroid may be imbalanced is the experience of having brain fog. It’s one of the most common complaints I hear in my practice and it’s one of the first symptoms we work on banishing to help clients reclaim their lives.

Are you losing your mind?

We have these immune cells in our brain called microglia. 10-15% of all cells in the brain are microglial cells. This is important to note because they are a powerhouse cell which mount the body’s first and main active form of immune defense in the central nervous system…..brain fog and a crazy nervous system, sound familiar?

Anyway, when these microglial cells get agitated by inflammation from a thyroid imbalance perhaps brought on by our diet or lifestyle, they mount a pretty potent attack on the brain and create that feeling of brain fog.

This is the same process linked to disorders such as Parkinson’s, Alzheimer’s and other inflammatory conditions.

It’s all connected.

When we’re working to reverse a thyroid condition, we have to address multiple systems in the body at the same time. This is why there is no magic bullet, no quick fix to thyroid disorders (man, do I wish there was!) A thyroid imbalance or immune dysfunction is created by a multiple systems break down. So, when we want to banish that brain fog, we MUST look at several systems – the brain, the belly, our detox pathways, diet and lifestyle.

5 ways to start banishing brain fog

Remember those 5 areas we need to address initially to jump-start healing? Here are simple ways you can address each area effectively and start seeing some serious relief.

1. Heal the gut

Inflammation can start in the gut and the gut-brain connection is undeniable. We could discuss the science behind this all day but let’s talk about some quick tips to start lowering the inflammation in your gut and your brain.

Whether it comes to thyroid health, losing weight, halting the autoimmune response, reducing inflammation or ridding yourself of draining symptoms like brain fog, healing your gut is the first place to start. So, let’s talk about some real world strategies.

Trade your cup of Joe for a cup of bone broth.

Say what?

Cooking the bones, tendons, skin, and other parts of the animal that we don’t otherwise eat to make bone broth releases many beneficial vitamins, minerals, and other health-promoting substances into the broth in forms that are easy for our bodies to digest and use.

For example, bone broth contains collagen, proline, glycine, and glutamine that are great for your health, as well as minerals like calcium, magnesium, phosphorus, silicon, sulphur and others that reduce inflammation, support the immune system, and even help heal allergies and other disorders.

Gelatin, which is produced from the breakdown of collagen, is particularly helpful for those of us with leaky gut and other digestive issues, because it can actually soothe the lining of the digestive tract and help heal and reverse dietary allergies and food sensitivities.

All of these substances are also anti-inflammatory, which is incredibly important for people fighting autoimmune disorders like Hashimoto’s and who want to limit inflammation in the brain.

Get your probiotic on.

As part of any gut health program, you’ll want to include potent probiotics to repopulate your gut with the good bacteria.

Support your digestive juices.

If you frequently suffer from heartburn, it might not just be the foods you eat, but an underlying problem of poor digestive enzyme activity. Betaine HCL + Pepsin can help increase stomach acid and enzyme activity. One caveat, though: you don’t want to supplement with HCL for so long that your body doesn’t rely on itself to produce stomach acid. This is a great jump start as you begin healing the gut but you should taper off use as your gut is repaired. This is a supplement that I recommend you take under the supervision of a knowledgeable practitioner.

2. Go gluten-free

Gluten molecules resemble thyroid tissue. They are highly inflammatory in the gut and the brain. If you have intestinal permeability (leaky gut) or a sensitivity to gluten (which most people with thyroid conditions do), your body will mistakenly attack your thyroid believing it is attacking the gluten molecules.

What happens with autoimmune disease is that the body is having an overactive immune response against substances and tissues normally present in the body. In addition, the thyroid gland is connected to so many of the body’s systems including gastrointestinal function, stomach acid production, adrenal hormone metabolism, changes in brain chemistry and liver detoxification. So, when a gluten molecule escapes through the walls of the digestive tract and the body starts attacking the gluten, it inadvertently begins to attack the thyroid as well, continuing its destruction.

That’s pretty serious stuff. Educated doctors and thyroid researchers insist that if you want to stop the destruction of the thyroid and the brain, you must stop eating gluten.

You may have heard all of this before, but now is the time to start acting on it. If you truly want to heal your thyroid condition and eliminate brain fog, you’ve got to love your body enough to put your hands up and drop the croissant.

“How can I give up my pasta or pizza? What will I eat instead?” you wonder. “Will I ever be full?”

I promise you will and there are loads of delicious, naturally gluten-free foods out there. Giving up gluten seems unappealing and daunting, I know. But you can shift your thinking from giving something up to gaining something back: your health, a clear mind, an energized body. This is not an act of self-deprivation, my friend; it is an act of self love.

I’ve been through it, and before I started living gluten-free, I wasn’t sure how I would ever succeed. But I did succeed. And I learned loads of tips and tricks and have a host of new recipe resources to boot. I began feeling so much better after parting ways with gluten that I don’t even feel like I need it anymore. Sure, a piece of fresh-baked bread smells delightful but my body doesn’t actually crave it anymore. And if this former chef and total foodie can do it, so can you. So go ahead…just do it!

3. Make sleep a priority

Poor sleep is a typical symptom for people with thyroid disorders and often it is just accepted as something you have to live with as part of having the disease. The problem is that insomnia or restless sleep must be addressed so that your endocrine system can be supported in order to heal.

We can’t be flippant about a sleep disorder. Too often, it’s accepted, solely medicated or totally disregarded. Discovering the most effective way to get to sleep and sleep well is a must for loving yourself back to health.

Here’s why:

1. Sleep loss can cause weight gain.

2. Lack of sleep can make you feel depressed.

3. Sleep deprivation can lead to serious health problems like heart disease, heart attack, heart failure, irregular heartbeat, high blood pressure, stroke, diabetes.

4. Lack of sleep affects libido.

5. Sleepiness impairs judgments and makes you prone to/causes accidents.

6. Sleep loss affects intellect and memory. (uh, hello!)

7. Lack of sleep ages your skin. (Yikes!)

Sound familiar? A lot of the symptoms of not getting enough sleep mirror the symptoms of thyroid, autoimmune disease and brain inflammation, so you must make sure you’re getting enough sleep to be sure that your symptoms aren’t being caused or exacerbated by exhaustion.

Simple tricks for getting to sleep

  • Maintain a regular sleep-wake schedule. I did this by trying to go to bed 15 minutes earlier each night for 5 nights until I was able to fall asleep by 10pm. I also set my alarm for 6am each day so I could exercise. After 3 days on the 10pm–6am schedule, I started waking up at 6am naturally and was noticeably less foggy.

  • Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep. I can’t stress this enough. I know you’re tired now in the morning so you like your cup of coffee but giving it up could be the difference between sleepless nights and sound rest. I went from drinking coffee several times a day to doing a caffeine detox. I don’t need or crave caffeine anymore. It’s pretty amazing.

  • Make your bedroom a comfortable sleep environment. Keep your bedroom uncluttered and cozy with the right bedding, blankets and a heater (if you need it).

  • Establish a calming pre-sleep routine. For instance, read something spiritual or meditative before bed. It’s actually a great time to do a 10–15 minute meditation.

  • Go to sleep when you’re tired. Don’t stay up to watch the end of that TV show or keep reading to finish a chapter. Research shows that our body wakes itself up after 10pm. Once you’re up later in the night, you’ll get a second wind and may struggle with falling asleep altogether.

  • Keep lights low in the evening. Bright household lights and light from computers and other electronic devices can disrupt messengers in your brain from eliciting the sleep response.

  • Don’t nap close to bedtime. Eating a light meal really helps with this one. If you eat a heavy, carb-laden dinner, you produce chemicals which will make you sleepy and want to take a nap. Taking a nap after dinner is gonna make it hard to fall asleep when it’s best for your body. Six to eight hours of restful sleep each night is crucial for maximum rejuvenation. Interestingly, studies have shown that your body is able to rejuvenate better if you fall asleep in the hours before midnight. Meaning, if you are sleeping eight hours between 10pm—6am, you will feel more rested than if you slept eight hours between Midnight and 8am I can attest to that as I’ve tested it out myself. If I fall asleep by 10pm, I can jump out of bed at 6am and am actually energized enough to exercise. When I stay up late watching TV or reading and go to sleep at 11 or 11:30pm, I’ll drag in the morning even if I’m sleeping the same amount of time.

  • Try setting yourself a sleep schedule and sticking to it. If you feel resistance to this, ask yourself why. Make a list of the best excuses you can think of, and then ask yourself, “Is X more important than my health?” Be honest with yourself and remember that loving yourself enough to give yourself what you need is the key to supporting healing.

4. Dry brush the ditz away

Dry brushing is a great way to stimulate your lymphatic system and my favorite way to start the morning. It’s quick to do (takes about 5 minutes) and I swear, it’s better than a cup of coffee. Yes, I just said that! BETTER THAN A CUP OF COFFEE. When you dry brush, your skin becomes invigorated, your being is enlivened and your brain wakes up! Once I’m finished dry brushing, I’m ready to start the day.

Do you know what your lymphatic system does? I didn’t until mine stopped working. Your lymphatic system is an extensive network that exists virtually everywhere in the body. It serves as the body’s primary system of immunity as it functions to create immune cells. Like a cleaning crew, this system also flushes toxins out of the body and moves fat to the circulatory system.

Toxins in our body can create inflammation everywhere in the body, including the thyroid, the gut and the brain. Remember those microglial cells, they don’t like what toxins do in the body so eliminating our toxic burden is key to keeping things calm in the thyroid, gut and brain.

Lymph, the clear liquid moved through the body via your lymphatic system is full of white blood cells (lymphocytes) which are your body’s main tools when there is an immune response. Having an efficient and functioning lymphatic system is crucial to good health.

Here’s more on why dry brushing is so good for you:

  • It relaxes the nervous system. Although dry brushing can feel a little odd the first few times you try it, those bristle are helping to stimulate nerve endings in the skin which refreshes your nervous system and helps keep ‘ya calm.
  • It increases circulation, buffs and smoothes your skin (great at exfoliating dry skin) and is touted to reduce the appearance of cellulite (I haven’t done it enough yet to support that claim but you can bet your bum I’ll tell you if it works!)
  • It helps with nutrient absorption, removal of toxins and improves blood circulation. This helps you stay healthy and keeps your body running more efficiently—and is totally key for supporting your thyroid health. Simple steps to dry brushing at home:
    1. Buy a good dry brush.
    2. Make sure your skin is dry (best to do this before your bath or shower).
    3. Begin from bottom and move upwards. You’ll use gentle circular motions or longer smoother strokes or a combination of both. I like to do smooth strokes for the legs but round strokes for the ankles, knees, bum, tummy, and elbows.
    4. Always start at your ankles and move toward your heart. Make sure to move the brush in the same direction.
    5. When you get to your back brush from the neck down instead toward your lower back.
    6. Be careful with sensitive skin and never brush over sores, shingles, scars, sun burned areas or areas with skin cancer.

Now that I’m in the habit of dry brushing, I can’t go a day without doing it. It really helps banish brain fog. You’ll notice its power too!

5. Oxygenate that noggin’ with some exercise

Having a fit brain and body does a world of good for brain fog. When I’m feeling fatigued and foggy, I jump on a rebounder for 5 minutes.

Physical activity provides much needed oxygen and blood flow to the brain. It stimulates the expression of hundreds of protective genes, and creates Brain-Derived Neurotrophic Factor (BDNF), which is necessary to grow new neurons and help them survive. BDNF also protects your mature neurons from damage from stress, environmental toxins, and even traumatic brain injury.

Aerobic exercise has been shown to increase brain volume and to improve memory, concentration and executive function (complex thought and planning ability). Being sedentary, on the other hand, destroys your brain’s vascular network, which is why Alzheimer’s disease is now being called “type 3 diabetes” by some researchers.

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Photo:sclwl05.de

Your brain on the rebound

Ever heard of the exercise known as rebounding? You probably did it when you were a kid—without even knowing it! Rebounding is basically just bouncing on a trampoline or rebounder. It’s low-impact aerobic exercise that can jump-start your metabolism (pun intended!)—oh, and P.S. It’s pretty fun!

Rebounding is gentle enough for people who suffer from thyroid disorders and other chronic fatigue disorders, but it’s powerful enough to get your blood pumping and your body working. Plus, it helps your body detoxify by stimulating the lymphatic system and sweating out the toxins.

Rebounding reduces your body fat; firms your arms, legs, thighs, abdomen, and hips; increases your agility; strengthens your muscles overall; provides an aerobic effect for your cardiopulmonary systems; rejuvenates your body when it’s tired, and generally puts you in a state of mental and physical wellness. Wow!

That’s a lot of goodness from this one simple exercise. You can find an affordable rebounder and store it under your bed or in the closet. Mine sits in our closet and I hop on it for a minute or two before getting dressed in the morning.

Big Bonus Strategy

Reduce sugar!

Unfortunately, on a general level, sugar inhibits all healing. Sugar creates inflammation in your body and brain, turns off your body’s appetite-control function, leads to weight gain and belly fat, feeds candida (yeast) and has a host of additional toxic effects. All of that sounds terrible enough but it gets worse.

Many people with thyroid dysfunction seem to be especially sensitive to refined sugars or even consuming too many natural sugars. When you constantly consume sugar, you literally burn out your adrenal and thyroid glands and inflame your brain. There is a risk of damaging or even destroying the thyroid. If you don’t reduce or eliminate sugar in the diet, there is a risk for permanent damage and that’s no good!

Sugar can also affect your mood and energy levels.

I am not saying to cut sugar out of your diet forever. Fruits definitely have some health benefits as does raw honey, but by eliminating sugar from your diet for a short period of time, you let your body learn to regulate your blood sugar levels, get a better sense of when you’re actually hungry, increase your immune system’s ability to fight off illness, ward off candida infections and keep your brain functioning properly.

We dive deep into sugar detox in The Thyroid Fix in 6 but all you need to do to reduce your sugar is literally to stop eating it.

Banishing brain fog really gave me back my life…and it didn’t take that long to do it. By taking a few nourishing steps, like the ones listed above, I was able to see results quickly. So join me! Come out of the fog and see the light. It’s so clear out here….and now I know what I came in here for!

Source: hypothyroidmom.com

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