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You are here: Home / Archives for metabolism

Keep Your Body Young With A Low Calorie Diet

August 11, 2017 By Morning Health Team Leave a Comment

Scientists studying how aging affects the biological clock’s control of metabolism have discovered that a low-calorie diet helps keep these energy-regulating processes humming and the body younger.

In a study appearing Aug. 10 in the journal Cell, Paolo Sassone-Corsi, director of the Center for Epigenetics & Metabolism at the University of California, Irvine, and colleagues reveal how circadian rhythms – or the body’s biological clock – change as a result of physiological aging. The clock-controlled circuit that directly connects to the process of aging is based on efficient metabolism of energy within cells.

The Sassone-Corsi team tested the same group of mice at 6 months and 18 months, drawing tissue samples from the liver, the organ which operates as the interface between nutrition and energy distribution in the body. Energy is metabolized within cells under precise circadian controls.

The researchers found that the 24-hour cycle in the circadian-controlled metabolic system of older mice remained the same, but there were notable changes in the circadian mechanism that turns genes on and off based upon the cells’ energy usage. Simply put, the older cells processed energy inefficiently.

“This mechanism works great in a young animal, but it basically shuts off in an old mouse,” Sassone-Corsi said.

However, in a second group of aged mice that were fed a diet with 30 percent fewer calories for six months, energy processing within cells was more than unchanged.

“In fact, caloric restriction works by rejuvenating the biological clock in a most powerful way,” Sassone-Corsi said. “In this context, a good clock meant good aging.”

Collaborative confirmation

For a companion study detailed in Cell‘s current issue, a research team from the Barcelona Institute for Research in Biomedicine collaborated with the Sassone-Corsi team to test body clock functioning in stem cells from the skin of young and older mice. They too found that a low-calorie diet conserved most of the rhythmic functions of youth.

“The low-calorie diet greatly contributes to preventing the effects of physiological aging,” said Salvador Aznar Benitah, who co-led the Spanish study. “Keeping the rhythm of stem cells ‘young’ is important because in the end these cells serve to renew and preserve very pronounced day-night cycles in tissue. Eating less appears to prevent tissue aging and, therefore, prevent stem cells from reprogramming their circadian activities.”

According to the UCI and Barcelona researchers, these studies can help explain why a calorie-restricted diet slows down aging in mice. The implications for human aging could be far-reaching.

The scientists said that it’s important to further examine why metabolism has such a dominant effect on the stem cell aging process and, once the link that promotes or delays aging has been identified, to develop treatments that can regulate this link.

It’s been shown in previous fruit fly studies that low-calorie diets can extend longevity, but the UCI and Barcelona research is the first to show that calorie restriction influences the body’s circadian rhythms‘ involvement with the aging process in cells.

“These studies also present something like a molecular holy grail, revealing the cellular pathway through which aging is controlled,” Sassone-Corsi said. “The findings provide a clear introduction on how to go about controlling these elements of aging in a pharmacological perspective.”

The circadian connection

Sassone-Corsi and his colleagues first showed the circadian rhythm-metabolism link some 10 years ago, identifying the metabolic pathways through which a circadian enzyme protein called SIRT1 works. SIRT1 senses energy levels in cells; its activity is modulated by how many nutrients a cell is consuming. In addition, it helps cells resist oxidative and radiation-induced stress. SIRT1 has also been tied to the inflammatory response, diabetes and aging.

[Source — Medicalxpress]

Filed Under: Anti Aging, Food, Health, Wellness Tagged With: aging, Circadian Rhythms, Low Calorie Diet, metabolism

Middle-Age Fatigue Can Be Serious

June 20, 2017 By Morning Health Team Leave a Comment

Image result for middle aged woman

These days, by the time many women reach 40-years of age, they feel tired and fatigued and generally dismiss it as the result of raising a family, caring for a house and working. After spending 40 hours a week on the job, women come home to their husband and kids. They cook dinner and clean up afterwards. They do the laundry. They run the kids to soccer, band, cheerleader, choir, football and other extracurricular activities. She also has to do the shopping and keep the house clean and organized. By the time her head hits the pillow, she’s exhausted and goes to sleep thinking about doing it all over again the next day.

Yes, working moms are the busiest people in the world and far too often, they don’t get the credit they deserve nor do they get the time to rest and relax.

But is this exhaustion just a sign of a busy hectic life of working, raising a family and taking care of a house or could it be more serious than that?

Sadly, when many women go to see their doctor about their tiredness or fatigue, they don’t get much sympathy. Most doctors are also tired and fatigued and tend to dismiss their patients’ complaints as the result of a busy life. Sometimes, they will draw blood and test for things like anemia (low iron levels) and thyroid problems (especially if they are overweight). Low thyroid levels can result in feeling tired, but generally is associated with a low metabolism and weight gain. However, that’s not always the case as one woman I know was underweight when the blood work said she had low thyroid. The doctor was so surprised that he drew blood a second time and had it run again, and yes, this very slender and underweight woman was tired because of a low thyroid level. Once on medication, she wasn’t as tired all the time as she was before.

However, chronic fatigue can affect many women and if left unchecked and untreated, chronic fatigue can lead to a downward spiral of the woman’s health. It can weaken her immune system, lead to early aging and increase risk of diseases like heart disease.

Over time, the symptoms of fatigue can build and get worse over time. Knowing what to watch for can prompt you to get help if you find yourself with some of these symptoms of fatigue:

  • Feelings of exhaustion (mental and physical)
  • Being tired in the morning, even after a full night’s sleep
  • Feeling rundown or overwhelmed
  • Inability to bounce back or recover from illness or stress
  • Headaches
  • Joint pain
  • Uncharacteristic muscle soreness after physical exertion
  • Depressed mood, loss of energy, or “blah-ness”
  • Poor short-term memory, confusion, irritability
  • Lightheadedness or a “spacey” feeling
  • Strong food cravings (particularly for sweets or other carbs)
  • Dependence on caffeine, sugar or alcohol, especially in the afternoon and early evening
  • “Second winds” after 6:00 pm

Causes of Chronic fatigue can include lack of sleep, poor nutrition, dehydration, stress and inactivity. If you feel like you may have chronic fatigue, take a good look at everything you do and eat and then try making some changes. Make sure you get enough sleep. Find some way to help relieve the stresses of the job, busy life and relationships – sometimes exercising and meditation can be a big help. Stress can also lead to a deficiency in dietary nutrients, so make sure you take the right supplements to give your body what you need. Drink enough water to prevent dehydration and take time to exercise. Exercising helps relieve stress, helps overall body health, especially the heart and bones and helps to prevent weight gain, lowers risk of diabetes and other diseases. In cases of severe chronic fatigue, sometimes a change of job is necessary.

If these don’t work, see your doctor and make sure he or she just doesn’t blow you off. One way or another, there is a cause or causes for your chronic fatigue and you need to find someone who can detect what that cause or causes are. Don’t just accept that working women are tired, because that attitude can lead to an early grave.

Filed Under: Health, Wellness Tagged With: Exhaustion, Fatique, metabolism, Middle-Age, Thyroid

20 Foods That Burn Fat, Boost Metabolism And Shrink Your Waistline

June 19, 2017 By Morning Health Team Leave a Comment

If you view food as the enemy, here are 36 items that might make you change your mind and have them work for you instead of against you. While they may be pretty super, you shouldn’t put all of your attention on any one of them. Start by introducing a few more foods that burn fat into your diet each week until you find that you’re eating much more of them than you used to.

Photo: seriouseats.com

Photo: seriouseats.com

1. Tomatoes

Is it a fruit? Is it a vegetable? Who cares? All you need to know is that it’s got a ton of good things for your body for the long term, and in the short term it works to help you lose weight and help keep it off. They’re low on the calorie meter, but they help to give you that full feeling, and contain fiber that keeps things moving.

Like any bona fide superfood tomatoes bring more to the table than just weight loss. The lycopene brings antioxidants that studies are showing to be potentially helpful with a myriad of diseases and conditions. Be sure to add tomatoes to your cart next time.

Photo: publicdomainpictures.net

Photo: publicdomainpictures.net

2. Oranges

Healthy Vitamin C levels will help to keep you functioning at optimal levels, but if you’re looking to burn fat you might be concerned about the sugar in oranges. There’s no getting around it, oranges do contain sugar, which has the potential to turn to fat if it’s not burned up. But the calorie count is low, and the fiber actually helps to regulate your blood glucose levels.

In order for this to work out for you as a weight loss aid, eat it in moderation and to curb your sweet tooth when you’d otherwise be reaching for a candy bar or other sweet treat.

Photo: celiac.org

Photo: celiac.org

3. Oats

Although Paleo Diet followers would disagree, many others state that oats work as part of a weight loss strategy because the amount of fiber boosts your metabolism and helps you feel fuller longer. Everyone from The Biggest Loser trainer Bob Harper to the American Heart Association says to make a bowl of oatmeal for the best start to your day.

The antioxidants and other minerals oats contain make it a solid choice and not just a source of fiber. Cutting your cholesterol might also be on your list and this is a great way to get those levels down.

Photo: adesertbloom.wordpress.com

Photo: adesertbloom.wordpress.com

4. Spices

There’s no need to eat bland and boring food when you’re trying to lose weight. This is a great time to experiment with seasonings from different cultures. Many of them have thermogenic properties that boost your metabolism, while making some so-so dishes taste like they’re from a restaurant.

Some examples: Mustard seed will spice up your entree and get your metabolism going, and ginger can help with your digestion. Ginseng can boost up your energy, and black pepper can help burn calories. Like Indian food? Turmeric can help break up fat.

Photo: ourladyofsecondhelpings.wordpress.com

Photo: ourladyofsecondhelpings.wordpress.com

5. Sweet Potatoes

Oprah likes sweet potatoes, and credits them as part of the reason she lost weight one time. But can you really slim down by swapping a baked potato with its sweet cousin? Turns out sweet potatoes are great for dieting because they have fewer calories and also help you stay satisfied between meals.

If you’re addicted to spuds this can be one way to take out a food that usually gets the no-no when dieting and replace it with a superfoods such as this that has good things for you like fiber, Vitamin C, potassium, and Vitamin B6.

Photo: updogsmoothies.com

Photo: updogsmoothies.com

6. Apples

It’s hard to wrap your head around the fact that you are helping yourself to lose weight when you eat an apple. They are so sweet that they can help conquer sweet cravings, and it’s easy to see why they end up in a lot of desserts. But they are low in all of the things that you want them to be like calories, fat, and sodium. They have a good amount of fiber.

The fiber helps you feel full, and keeps you from going mad in between meals. It also helps keep things moving along digestively. Just be sure to chew your apple up real well before swallowing, and buy organic so you can leave the peel on.

 

Photo: performanceproject.co.uk

Photo: performanceproject.co.uk

7. Nuts

This is one food that almost every single diet plan in existence suggests you eat. Nuts are one food that unites the vegetarians and the Paleo followers, and we have yet to find a diet program that says not to eat them. They’re straight from the Earth and a small handful of raw organic almonds, walnuts or pecans can be a crunchy snack that leaves you feeling good for a few hours or more.

If you don’t like eating nuts for a snack, try chopping them up and sprinkling them on main dishes or side items. You’ll still get the good fats they bring and they help flavor up the meal.

Photo: flanderstoday.eu

Photo: flanderstoday.eu

8. Quinoa

This is been known for some time in the vegetarian realm but is now making the rounds to the mainstream. The weight loss benefits usually come in the form of switching out sides with quinoa instead of more calorie-dense foods like rice or potatoes. You’ll still get the benefit of rounding out the meal, with the added bonus of the vitamins that quinoa has.

If you haven’t tried it yet, what are you waiting for? It helps you feel full, doesn’t have a lot of calories, and ranks low on the Glycemic Index. Score!

Photo: myhealthyeatinghabits.com/

Photo: myhealthyeatinghabits.com

 

9. Beans

Beans are a staple item in The Four Hour Body’s Slow Carb Diet. They are lauded for their ability to help regulate blood sugar levels and help with digestion due to their fiber content. Try adding a can of organic black beans as a side to your next meal, especially if it can replace a more carb-laden item like bread or rice.

Many restaurants keep black beans on hand as a substitute for a side, so they’re a great go-to item when you’re out with friends and want to eat well without looking like you’re on a diet.

 

Photo: bonappetit.com

Photo: bonappetit.com

10. Grapefruit

No need to go on some whacky grapefruit diet to get the benefits of it, but for most people this is going to require a new purchase at the store. Grapefruit doesn’t tend to make it onto most people’s shopping lists, but it should. In regards to weight loss the long standing myth that they help you lose weight is being proven left and right by clinical studies.

And you don’t have to buy the fruit, you can also simply buy grapefruit juice and start drinking that instead. Tim Ferriss of The Four Hour Body says he uses grapefruit juice on his “free days” in an effort to avoid the food he’s eating from causing weight gain.

Photo: bostonsausage.co.uk

Photo: bostonsausage.co.uk

11. Chicken Breast

While not an option if you’re going vegetarian or vegan, this is often used by dieters and bodybuilders alike because of its high protein value and low amount of fat. Dark pieces of chicken just don’t measure up when it comes to quality protein. Most Americans have no trouble adding chicken to the diet, since it’s one of the most popular meats in the country.

Just remember that it should be skinless. Try using different spices like the ones mentioned above to make it more interesting. Combined with strength training this can help tone your muscles leading to a higher metabolism.

 

 

Photo: healthcareaboveall.com

Photo: healthcareaboveall.com

12. Bananas

Perhaps it’s because it takes us back to our simian ancestry that makes eating a banana seem natural. The more studies they do on the effects of bananas in humans, the more attention they get as a definite way to help keep us at our ideal weights. They’re super easy to incorporate into the day, since they’re so versatile.

Cut some up and add it to oatmeal, keep a bunch around as a quick grab when you need something sweet or on-the-go. Just stick to one a day since they are a source of sugar as well.

Photo: huffingtonpost.com

Photo: huffingtonpost.com

13. Pine Nuts

These contain a phytonutrient that actually helps suppress your appetite. This means you don’t have to resort to expensive diet pills with nasty chemicals that are meant to do the same thing. All you have to do is keep a supply of pine nuts available.

Since they’re tiny and crunchy you get to eat a lot of them without having to worry about ruining your efforts. It let’s the body have it binge time while still helping you lose weight by keeping you away from more offensive foods.

Photo: realfoods.co.uk

Photo: realfoods.co.uk

14. Lentils

Lentils are gaining more popularity has a healthy food, and one that can help you lose the weight. The fiber they contain will help keep you feeling good between meals, and will help your blood sugar levels from spiking.

If you’re going vegetarian you can use lentil as a good protein source, or you can use them to compliment a protein and act as a side dish. It helps keep your cholesterol in check and help you process carbs more effectively.

 

Photo: growhotpeppers.com

Photo: growhotpeppers.com

15. Hot Peppers

If you like your food hot, there may be some good news for you. Hot peppers like habaneros, jalapenos, and chipotles can actually help you to lose weight, while also adding a kick to most any dish. They contain capsaicin which provides several benefits that relate to losing weight.

And if you were worried that eating these hot peppers would make you burn a hole in your stomach, recent research is showing that they may actually help to prevent stomach problems like ulcers by killing the bacteria responsible. Fire away!

Photo: modernfarmer.com

Photo: modernfarmer.com

16. Broccoli

We’d be remiss if we didn’t include broccoli on this list, even though you’re probably sick of everyone telling you about it. Turns out your mom and your grandma were right, these are really good for you, but aside from that they can also help you shed some fat.

How? Broccoli fills you up, but it’s not just a filler. It has tons of nutrients per pound, and it’s also packed with fiber so it keeps you regular, which keeps you feeling good. Spice it up with spices or peppers, but just skip the broccoli cheese soup, as that doesn’t work for weight loss.

Photo: en.wikipedia.org

Photo: en.wikipedia.org

16. Cantaloupe

Some say that you burn more calories eating cantaloupe than what it contains. Whether or not that’s the case is up for debate, but this is still a great food to add to your repertoire for weight loss. It’s sweet, but it’s not high in calories the way most sweet things are. It also has fiber in it, even though it doesn’t taste like it does.

It goes great in a fruit salad with other diet-assisting fruits like honeydew, strawberries, or simply by itself as a quick snack or sweet pick-me-up. Added bonus: it helps to make your skin look great.

Photo: bandt.com.au

Photo: bandt.com.au

18. Spinach

Spinach is often a vegetable left on the plate of children, but adults are coming around to it since it really does contain a lot of good things in it for losing weight and general well-being. You can eat it in several different ways, fresh as a salad, in a can, and it also comes frozen. It works for weight loss by adding bulk to your stomach without tacking on the calories.

This is a good vegetable to buy organic if you can, since conventional spinach picks up a lot of chemicals from the fields.

Photo: youtube.com

Photo: youtube.com

19. Green Tea

Perhaps you knew that green tea is packed with antioxidants, but did you also know that it can help you shed the fat? It’s the catechins! These are a part of green tea that get your body to switch over to burning more calories, as well as fat.

Unfortunately for the other teas, green tea comes out the winner on many fronts because it’s not as processed as the others, and therefore retains much of its goodness, like antioxidants and phytonutrients that make it a superstar among superfoods.at keep popping up. This is because it contains things that help your body, like omega-3s, and it contains fiber, which will help you feel full.

It’s the essential fatty acids that also work to give your metabolism a boost. As a side bonus it also lowers the levels of bad cholesterol in your body, and made it onto our list of superfoods for its many healthy benefits and ease of use.

Photo: oliveoilexcellence.com

Photo: oliveoilexcellence.com

20. Olive Oil

The reason olive oil helps you to lose weight is because it can take the place of other things like salad dressing and other oils that are considered bad fats. Even you change nothing else in your diet or lifestyle and just start using olive oil you should still benefit by losing weight. But most people find that if they start to embrace more of a Mediterranean diet the results are accentuated.

Almost any diet that replaced the Standard American Diet is going to be better for you and cause the pounds to drop, and using more olive oil in your life can bring many positive benefits.

Source: theheartysoul.com

Filed Under: Energy/Fight Fatigue, Fitness, Food, Health, Nutrition, Supplements, Weightloss, Wellness Tagged With: "diet" food, fat burning, healthy eating, metabolism, superfoods

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