The Whys and Hows

Debunking Myths ~ How Much Water Do You Need to Drink?

We've all heard that the secret to feeling your best is to drink enough water. Water won't solve all of your problems on its own. But maintaining essential body processes like waste elimination, joint lubrication, and temperature regulation requires drinking enough water. In addition, issues like weariness, lightheadedness, and dry skin can result from dehydration. According to research, routinely consuming the necessary amount of water can also have additional advantages, such as boosting mood and attention, reducing headaches, promoting healthier aging, helping with weight management, and improving athletic performance. But would an additional 20 to 30 ounces per day make a difference for someone who currently drinks a fair amount of water?What is the recommended daily intake of water? (Source: Google Images) Among other things, your age, the environment where you live, and the amount of physical activity you engage in all affect how much water you require. For women, the recommended daily fluid intake is typically between 2 and 2.7 liters (L), or 68-91 ounces (oz), while for males, it is between 2.5 and 3.7 L, or 85-125 oz.8. That equates to more than 11 cups of water for women and more than 15 cups for men at the upper ranges. However, the typical adult only drinks roughly 44 ounces (1.3 L) of water per day. It's roughly 5.5 cups. Drinking water and other liquids accounts for the majority of your daily water consumption.How to Recognize the Signs of Dehydration When You're Dehydrated ~(Source: Google Images) Your body may become dehydrated if you don't drink enough water, which means it won't have the fluids it needs to function correctly. Mild to severe dehydration symptoms are possible. Headaches, weariness, dry mouth, and thirst are common, milder signs of dehydration. Additionally, you may have darker, yellow urine and urinate less frequently. Dizziness, dry skin, weakness or cramping in the muscles, and difficulty focusing are examples of moderate symptoms. Dehydration can cause more serious symptoms like sunken eyes, fast breathing, a fast heartbeat, and confusion. You might possibly completely cease urinating. Severe dehydration symptoms should be treated right away because they might cause shock and, in certain situations, unconsciousness.As the old saying goes, "Water, water everywhere," so too are the fallacies surrounding drinking water. Most of these are simply culturally accepted beliefs, but some are hype from marketers or overzealous trainers. In addition to helping you stay properly hydrated, knowing the truth may help you avoid stress or waste money. The following list of common drinking water myths is followed by the stark realities: 01. Myth: Your appetite will decrease if you drink a lot of water. Fact: Drinking a lot of water only helps you lose weight because it keeps your mouth too busy to eat. 02. Myth: You may mistakenly believe you are hungry when you are actually thirsty.Fact: When you believe you are hungry, you are most likely actually hungry. Substantiation ~Barbara Rolls, Ph.D., a nutrition expert at Penn State, told Health.com that although boredom, habit, or stress may cause you to eat when you're not hungry, your body is unlikely to confuse hunger with thirst. The feelings aren't even comparable. "They feel different and are regulated by separate mechanisms in your body," Rolls stated. Cell and blood volumes decrease when you are dehydrated, which results in an unpleasant dry, sticky mouth. There is minimal possibility that you will confuse that for hunger, which is indicated by a rumbling stomach and a feeling of emptiness and is triggered by gut hormones, nutrients, and glucose. 03. Myth: It's easy to drink too much water. Fact: Excessive water intake is uncommon.Substantiation ~ According to Nicole G. Morgan, a registered dietitian and nutritionist who works in Atlanta, people frequently worry about the dangers of consuming excessive amounts of water, but that is not a major problem. According to her, overhydrating is far more challenging than most people realize. "You would have to consume your full water requirement for the day in a short time frame for it to become dangerous." Morgan suggested spacing out an increase in water intake throughout a day to avoid even this little risk of consuming too much water. "That approach to hydration is generally regarded as safe and healthy," she stated. 04. Myth: Eight 8-ounce glasses of water are necessary for everyone each day. Fact: There is no set amount of water that you must drink in order to keep hydrated. Substantiation~ According to a recent article on "How to Stay Hydrated," food and nutrition experts at Consumer Reports on Health say that this is one of the most common misconceptions regarding drinking water, but upon deeper inspection, it isn't true. They pointed out that the right amount of water to drink each day can differ "a good bit" depending on the individual. People who are taller, heavier, or more active generally need to consume more water to make up for their losses. A person's need for water intake may also rise under hot or muggy conditions.01. Drink before you get thirsty. 02. Drink a little water throughout the day rather than worrying about finishing a glass at once. 03. In order to stay hydrated when you're thirsty, keep a water bottle with you. 04. Keep in mind that, with the exception of those that include alcohol, all beverages contribute to hydration. "Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues." ~ Kevin R. Stone

28 Oct 2024

The Whys and Hows

From Heart Health to Happy Minds: Why Your Body Needs Magnesium

All of the body's organs, but particularly the heart, kidneys, and muscles, depend on magnesium. It contributes to energy synthesis, enzyme activation, and the regulation of other bodily nutrients. Many foods, such as whole grains, nuts, and green leafy vegetables, contain the mineral magnesium. However, a lot of people don't get enough magnesium each day. Although actual magnesium insufficiency is uncommon, the body may experience negative consequences from low magnesium levels. Low blood pressure, muscle spasms, disorientation, irritability, and sleep disturbances are some of the symptoms. Stress and anxiety have also been connected to decreased magnesium levels. Worried thoughts and tense feelings, usually centered on future-focused issues, are the hallmarks of anxiety. Physical signs of anxiety include lightheadedness, elevated blood pressure, a fast heartbeat, and profuse perspiration. Supplementing with magnesium is a common way for people to better handle stress and its symptoms. What is the scientific consensus regarding the use of magnesium to treat anxiety?Magnesium's Effects on Anxiety ~(Source: Google Images)Through a number of ways, magnesium may help lessen the symptoms of anxiety. Managing Neurotransmitters ~ Magnesium can assist in regulating the brain's chemical messengers, or neurotransmitters, which help relax the body. Although magnesium is an internal ion, when it is exposed to a stressor, it may go to the extracellular compartment as a defense mechanism. Magnesium can block excitatory neurotransmitters in the extracellular area, which eventually causes the body to experience stress.Encouraging GABA Function ~ The inhibitory neurotransmitter GABA is also known as gamma-aminobutyric acid. It can slow down your brain and produce a calming effect by blocking signals in your central nervous system, which is a pleasant comfort during anxious moments. What role does magnesium play then? It has been demonstrated that magnesium increases GABA activity in addition to blocking glutamatergic transmission.Controlling Tension in the Muscles ~ For the best possible muscle function and relaxation, magnesium is a necessary nutrient. Unfortunately, tense muscles are a common sign of anxiousness. Therefore, a magnesium deficit can exacerbate anxiety symptoms by increasing muscle tension and cramping. However, having enough magnesium in the body can assist ease stress and regulate that anxious symptoms.Magnesium's Best Types for Anxiety ~(Source: Google Images)For people who can't get enough magnesium from their diet, dietary supplements can help. However, which types of magnesium are most effective for treating anxiety? Magnesium citrate: A well-liked supplement that blends citrate with magnesium ions. Compared to other types of magnesium, it is more bioavailable, which means the body can absorb it more readily. Furthermore, recent studies have demonstrated that magnesium citrate can dramatically lower anxiety levels and enhance a variety of other health indicators. One of the most popular magnesium supplements is magnesium oxide, which is made from magnesium ions and oxygen. One common sign of prolonged anxiety is migraine headaches, which magnesium oxide has been shown to help reduce. Magnesium Chloride: Compared to other forms of magnesium, magnesium chloride is usually more completely absorbed and has been associated with better fasting glucose levels in those with type 2 diabetes. Magnesium chloride has also been connected to a reduction in the symptoms of depression and anxiety. Magnesium Orotate: Magnesium orotate is an orotic acid magnesium salt. According to recent studies, magnesium orotate may have a significant impact on the gut-brain-microbiome connection. Better anxiety management is favored by a healthy gut-brain axis. Magnesium Acetyl Taurate: This compound combines the amino acid taurine with magnesium. According to research, it is quickly absorbed and readily processed by the brain, which may help with anxiety management. How to Take ~ (Source: Google Images) Depending on each person's particular health and well-being requirements, using magnesium for anxiety may take numerous forms. Between the ages of 19 and 30, the Recommended Dietary Allowances for magnesium begin at 400 mg for males and 310 mg for females. The RDAs rise to 320 mg for women over 30 and 420 mg for men. For people who are suffering from anxiety symptoms and are often unable to achieve their demands through diet alone, healthcare experts may suggest magnesium supplements. Supplements containing magnesium can often be taken with or without meals, at any time of day. Although brand-specific dosages will differ, the majority of pills or capsules include 100–150 mg of magnesium. It is well-accepted that taking a magnesium supplement is safe for the typical adult. Understanding possible adverse effects and drug interactions is crucial, though. Increased magnesium levels and toxicity hazards may be more likely to affect people with renal disease. Magnesium supplements may also result in gastrointestinal issues like nausea, diarrhea, and pain in the abdomen. Unwanted side effects are more common with some types of magnesium, such as magnesium oxide and chloride. Consult your physician and think about reducing your dosage or switching supplements if you feel uncomfortable.Always Remember ~ Numerous facets of life and health can be impacted by anxiety. As a result, the most effective anxiety treatment necessitates a comprehensive strategy that could involve several lifestyle changes. Seek advice from qualified experts who can assist you with your management endeavors.

28 Oct 2024

The Whys and Hows

Time To Take Sunlight, But When?

Sunshine isn’t just about warmth and light—it’s your body’s natural source of one of the most essential nutrients for overall health: Vitamin D. Often called the "sunshine vitamin," it plays a crucial role in everything from bone strength to immune function. Surprisingly, the best time to soak up this vital nutrient is during midday, when the sun is at its peak and your body is primed to produce Vitamin D efficiently. But as with all good things, balance is key, and it’s important to know the safe limits of sun exposure to harness its benefits without harm.Despite being one of the most vital minerals your body needs, vitamin D is never enough. Experts estimate that over 40% of individuals worldwide are vitamin D deficient, which can result in a number of severe health problems, such as high blood pressure, cholesterol, exhaustion, anemia, and even mental health problems. You must therefore be aware of the best times and amounts to complement it with natural sources, such as sunlight. What makes the sun your best vitamin D source? (Source: Google Images) Vitamin D is produced from cholesterol in your skin when it is exposed to sunlight. According to experts, vitamin D is created from cholesterol when your skin is exposed to sunlight. The energy needed for vitamin D synthesis is provided by the sun's UVB rays striking cholesterol in the skin cells. It then facilitates the absorption of calcium and phosphorus by the cells in your gut, which are vital for strong and healthy bones. Even too much sunlight, according to doctors, might be harmful to your health.In order to acquire enough vitamin D, when is the optimum time to be outside? Experts say that the ideal time to get sunshine is in the middle of the day, particularly in the summer. According to doctors, the sun is at its strongest around midday, but that's also when the UV rays are strongest. As a result, you need less sun exposure to produce enough vitamin D.In addition to being safer than obtaining sun later in the day, which can greatly raise the risk of severe and dangerous skin malignancies, it is also more effective at delivering nutrients around midday.To boost your Vitamin D levels, sit with your back to the sun and wear a tank top for about 20 to 30 minutes, three times a week in the summer and five to six times a week in the winter, especially if you have lighter skin. If you have darker skin, doctors suggest you may need a bit more sun exposure to reap the same benefits.However, be cautious not to overdo it—burning your skin can negate the benefits. Apply sunscreen once you feel your skin might start to burn, and try skipping it for the first 15 to 20 minutes, depending on your skin’s sensitivity. It’s also perfectly fine to wear sunglasses and a hat to protect your eyes and face while exposing other areas of your body. Since the head is a small part of the body, it produces only a minor amount of Vitamin D.Bottom Line ~ A little extra sunshine would be beneficial to all of us. Granted, we could relax on summer days by lounging in the dappled light of a garden tree or by dipping our toes in the lake while the sun's rays warm our skin !

23 Oct 2024

The Whys and Hows

The Feel-Good Factor: Why Your Job Shouldn’t Be a Mental Health Trap

Your general health and well-being can be greatly impacted by your place of employment. Your work can give your life structure, meaning, and purpose in addition to money gains. Additionally, it can give you a feeling of self, boost your confidence, and serve as a significant social outlet. Working in a bad atmosphere, however, might have the opposite impact and seriously harm your emotional well-being. Nearly 60% of people on the planet are employed . Every employee is entitled to a safe and healthy workplace. Mental health can be protected by work. Good job promotes mental wellness by offering: a means of subsistence; a feeling of self-assurance, accomplishment, and purpose; a chance for wholesome connections and communal integration; and a foundation for regimented practices, among numerous other advantages. Respectable employment can boost social functioning, confidence, and healing for those with mental health issues.Preserve and advance workplace mental health ~ (Source: Google Images) Strengthening the ability to identify and address mental health issues at work is essential to protecting and promoting mental health at work, especially for managers and other individuals in charge of overseeing others.WHO suggests the following to safeguard mental health: Managers who receive mental health training are better able to identify and respond to employees who are suffering emotional distress, develop interpersonal skills like active listening and open communication, and gain a better awareness of how work-related stressors impact mental health and how to manage them; providing mental health literacy and awareness training to employees in order to increase their understanding of mental health issues and lessen the stigma associated with mental health disorders in the workplace; and measures, such as psychosocial therapies and chances for recreational physical exercise, to help people develop the skills they need to handle stress and lessen mental health symptoms.How to Take Care of Your Emotional Well-Being While Working ~(Source: Google Images) Using personal or sick days, or taking some vacation time, might help you recharge and prevent burnout when you're feeling overburdened by the responsibilities of your job. You will require more than a few days off, though, if you suffer from a chronic mental health condition like anxiety or depression.Taking care of your mental health at work involves more than just addressing current issues. Additionally, it's about advancing wellbeing.Taking care of your emotional well-being can help you become more resilient, perform better at work, and give you the skills you need to deal with uncertainties and difficulties in the future. The following advice may be useful ~01. Turn off ~ Maintaining a healthy work-life balance is crucial, regardless of whether you work remotely or on-site. This entails turning off your screens at the end of the workday and taking frequent breaks throughout the day. Focusing on friends and family and taking the time to unwind, rejuvenate, and have fun is more essential than being available around the clock to answer business calls, emails, or other messages. 02. Use relaxing methods ~ It takes more than just dozing off in front of the TV to unwind and recharge. You must trigger your body's relaxation response in order to lessen the negative impacts of stress and safeguard your mental well-being. This can be achieved by engaging in relaxation exercises like yoga, meditation, deep breathing, or rhythmic activity. 03. Look after yourself ~ Your mental health, both at work and outside of it, can be greatly improved by getting enough good sleep at night, maintaining a balanced diet, and engaging in regular exercise. Additionally, you have more control over these areas of your life than you do over many parts of your job.04. Find Purpose and Significance in Your WorkEven if your job isn’t your passion, there are still ways to find meaning and purpose in it. Focus on how your work benefits others, whether by providing a valuable product or service or by fostering connections with your coworkers. Additionally, you can enhance your sense of purpose by seeking out opportunities for professional development, such as taking relevant classes or receiving further training in your field.05. Make an effort to communicate and work together ~ Humans are connection-driven creatures. You may reduce stress and improve your mood at work by building connections with your coworkers that are mutually beneficial, working as a team, and having fun together. Be more social during breaks and outside of work, collaborate more closely, and pool resources on projects if you don't already have a close relationship with your coworkers. 06. Develop resilience ~Your ability to withstand the stress, worry, and hopelessness that can result from issues at work increases with your resilience. Developing resilience can also help you stay optimistic and bounce back from setbacks in your personal or professional life. Resilience is not a rigid trait; rather, it is something that takes time and effort to develop and sustain. WHO Take Huge Part In This ~ (Source: Google Images) WHO is dedicated to enhancing workplace mental health. Relevant concepts, goals, and implementation techniques are outlined in the WHO Comprehensive Mental Health Action Plan (2013–2030) and the WHO Global Strategy on Health, Environment, and Climate Change to promote mental health in the workplace. These include improving access to evidence-based care through the development of health services, particularly occupational health services; addressing socioeconomic determinants of mental health, such as living standards and working conditions; and decreasing stigma and discrimination. The workplace is a prime example of a setting where transformative action on mental health is required, according to the WHO's 2022 World Mental Health Report: Transforming Mental Health for All.The WHO's guidelines on mental health at work include evidence-based suggestions for preventing mental health disorders, promoting mental health, and empowering individuals with mental health issues to engage and succeed in the workplace.

18 Oct 2024

The Whys and Hows

What You Should Know About The Arrival of Earth's Second "Moon"

The object, which is being referred to as a "mini-moon," is actually an asteroid with the name 2024 PT5. The gravitational pull of Earth has momentarily caught it. From now until November 25, when it will leave Earth's orbit and resume its journey through the solar system, the small asteroid will stay in Earth's orbit. In the scientific world, this kind of incident is not unusual. Every few years, something similar occurs. They remain for a few weeks or months before departing. Reitzel stated that there are usually two to three of these incidents every ten years. When the asteroid known as NX1 entered Earth's orbit in 2022, there was a mini-moon for the last time. Nothing is disturbed by this at all. Nothing in the solar system is at jeopardy. Scientists at the Asteroid Terrestrial-impact Last Alert System (ATLAS) made the discovery of the asteroid in August. The asteroid is expected to reappear in 2055. (Source: Google Images) This mini-moon and other tiny objects that enter our solar system will be monitored by the Minor Planet Center of the International Astronomical Union.This mini-moon cannot be seen with tiny telescopes. Dr. David Reitzel, an astronomer instructor at Griffith Observatory, told Nexstar's KTLA that it is much too small—roughly the size of a bus. “It can only be detected by the biggest telescopes in the world, or a very long exposure is needed.”Will we be affected in any way by the second moon? ~ This mini-moon is expected to cause no noticeable impacts or be regarded as a hazard to humans because of its tiny size. Furthermore, the tides won't be affected by it because of its magnitude.Reitzel stated, “This is an interesting and relatively uncommon event that isn't visible to the unaided eye, but it's exciting to think about and can inspire people to explore the universe.” There have also been previous sightings of mini-moons; some of them have even made return visits. In both 1981 and 2022, the 2022 NX 1 briefly joined our planet as a partner. The 2024 PT5 is predicted by scientists to reenter Earth's orbit in 2055.

9 Oct 2024

The Whys and Hows

What better substance than soap itself to package soap in? The notion behind 'SOAPBOTTLE'

What better substance than soap itself to package soap in? During her master's program, designer Jonna Breitenhuber had the idea for SOAPBOTTLE. Fundamentally, it's a straightforward fix for a really significant issue. Billions of plastic soap dispensers, shampoo bottles, and conditioner tubes end up in landfills or the ocean each year. When Breitenhuber was searching for a suitable material to replace plastic containers, she had an epiphany. Simply put the liquid soap into a solid soap packaging! The stylish, zero-waste ‘SOAPBOTTLE’ product gives you additional soap in addition to doing away with those annoying throwaway plastic bottles! Inside, each 'SOAPBOTTLE' holds 100ml of liquid body wash and has a sleek, rectangular shape.Pouring Into Ease And Eco~Friendly Living ~ (Source: Google Images) You can pour the liquid soap out of the 'SOAPBOTTLE' in the same manner as you would milk from a carton by simply shaving the designated corner off. The bottle itself can be used as a soap bar after the liquid runs out and can be reused until it finally dissolves into thin air, producing no plastic waste at all. The only thing remaining is the metal clip, which is reusable and fastens onto the soap bottle to enable opening and closing while in use.Every ‘SOAPBOTTLE’ has only natural components; in fact, the label is entirely recyclable and composed of recycled paper. The "bottle" itself has a hole in the middle so you can hang it on a wall in your bathroom or another location by stringing a ribbon through it. Alternatively, you might use the 'SOAPBOTTLE' as a loofah by docking it on a sponge. The ‘SOAPBOTTLE’ is currently available in three distinct colors and a standard 100ml size: Ever Green (Herbal), Light Blue (Gentle), and Spicy Orange (Earthy + Citrusy). However, Breitenhuber hopes to expand the line to include additional sizes, fragrances, and even formulas such as shampoo and conditioner.The Fall of Sustainable Design ~ (Source: Google Images) The empty bottle can be used as hand soap after the SOAPBOTTLE's liquid content is used up and eventually “washes away.” Without sacrificing sustainability, the 'SOAPBOTTLE' reinvents commonplace objects and elevates your personal hygiene experience to a new, pleasurable, and meaningful level. A gentle and replenishing body cleanser composed of natural components comes in 100 ml bottles. Even now, materials used to make packaging, like plastic, take more than 400 years to break down. The team has revolutionized the notion of packaging-free cosmetics by transforming the product into packaging and creating a sustainable ‘SOAPBOTTLE’ for liquid care products.In contrast to another packaging, the ‘SOAPBOTTLE’ is composed of a soap formula that may be used exclusively as hand soap and gradually "washes away" along with the wastewater. Ultimately, trash may be totally avoided because it breaks down in the sewage plant in a few of days. A package that works with the product's ecological footprint~ (Source: Google Images) Packaging: They use oils, caustic soda, and organic substances to create the soap for their packaging. The substance and any used water wash away together as the container is utilized. Within a few days, it fully decomposes in the sewage plant, leaving no waste behind. Everything is designed to break down naturally and efficiently.Metal closure: The closure is stamped and bent into the desired shape. It is made of stainless steel. Fortunately, it is also reusable! Just clip the last bit of metal onto the subsequent ‘SOAPBOTTLE’. Because it is composed entirely of metal, recycling it after it is no longer needed is simple. Paper label: Eco-friendly colors are printed on recycled paper, which is used to make the label. It is recyclable once more.'Making the future is the best method to forecast it.' - Peter Drucker This is one of our favorite quotations about sustainability from management consultant, author, and educator Peter Drucker. This saying is very powerful because it can be used to so many different aspects of your life. Take "the bull by the horns" and be the change you wish to see in the world. We live by this idea of building the future; it is a guiding philosophy that directs our daily actions and choices.

1 Oct 2024

The Whys and Hows

Good Anxiety Does Exist: How to Benefit From the Same ?

It's easy to view anxiety as the enemy. Whether it manifests as a knot in the stomach or a tightness in the chest, it's natural to desire to erase those emotions. However, Wendy Suzuki ( American neuroscientist ) suggests it might not be the best course of action. "Anxiety evolved to help protect us," Suzuki provides methods for transforming that depressing emotion into something constructive. She claims that anxiety tries to inform us about the things in our lives that we value and what we appreciate. Suzuki says, "Let's approach it and start to really think about new ways to approach it." She makes the point that developing strategies to bring yourself to an emotionally beneficial condition falls within the category of emotional regulation under processing anxiety. Frequently, that entails rescuing oneself from the profound state of anxiety that might result from a variety of circumstances.We need to recalibrate our level of anxiety to get it back to that level where it is super-protective for us ~(Source: Google Images) 1. It May Foster More Empathy ~Anxious people might have greater empathy for other people, especially for individuals who suffer from social anxiety disorder. This might be the result of their extreme awareness of their surroundings, other people's actions, and their potential emotions. In general, anxious persons could be more perceptive to the emotions and experiences of others. Since empathy makes one more likely to take other people's opinions into consideration when making decisions, being more sensitive to other people might aid in the development of healthier connections with loved ones. Empathy has the potential to enhance a person's curiosity and willingness to comprehend the viewpoint of another person. 2. It Has the Potential to Boost Output ~Anxiety often triggers the "fight or flight" response, which can actually be beneficial by providing a surge of energy that helps people stay productive, make lists, and complete tasks. This physiological reaction, sometimes fueled by adrenaline, can motivate individuals to take risks, think creatively, or engage in healthy physical activities. Research shows that exercise, including yoga, can reduce anxiety symptoms and improve mental health. Additionally, anxiety can be a useful tool in helping meet deadlines for assignments, work, or other important responsibilities.3. It Can Assist You In Avoiding Issues ~Anxiety often stems from focusing too much on the future or dwelling on the past. This kind of "forward-thinking" can trigger stress, but it also serves a purpose by helping individuals prepare for various scenarios. Reflecting on past experiences allows a person to learn valuable lessons, which can enhance their ability to handle future challenges and unexpected situations.How Counseling Can Be Beneficial ~(Source: Google Images) While anxiety is often seen as a negative force in our lives, it can also serve a protective and productive role. Wendy Suzuki’s approach encourages us to view anxiety not as an enemy but as a guide, signaling what matters to us. By developing emotional regulation techniques, we can harness anxiety to foster empathy, boost productivity, and equip ourselves for future challenges. Seeking therapy, practicing mindfulness, or exploring holistic remedies can be essential steps in transforming anxiety from a paralyzing emotion into a tool for personal growth and resilience.

27 Sep 2024

The Whys and Hows

Egg-cellent Brain Boosters: The Truth About Eggs and Your Brain

One of the few foods that truly qualifies as a "superfood" is eggs. They contain an abundance of nutrients, some of which are scarce in today's diet.Which Health Benefits of Eggs Are Known to Exist?(Source: Google Images )It has been demonstrated that consuming one egg each day is safe for most people. It provides a satisfying blend of fat and protein and is packed with a variety of vital vitamins and minerals, including fat-soluble vitamin A, vitamin E, vitamin D, and vitamin K; choline, a nutrient crucial to fetal development in pregnancy; and antioxidants that protect eyesight, such as lutein and zeaxanthin. Eggs are safe to eat even for those with type 2 diabetes, who are more likely to develop heart disease.Recent Findings ~(Source: Google Images )The study, which was just published in the journal Nutrients, discovered a connection between women who consume eggs and improved executive functioning and semantic memory. Egg consumption with 4-year changes in cognitive function in older men and women: ‘The Rancho Bernardo Study’, Kritz-Silverstein D, Bettencourt R. 2024.The study's principal investigator, Donna Kritz-Silverstein, PhD, is a professor at the University of California San Diego's School of Public Health and Department of Family Medicine. She said, “Prior literature on the association of dietary cholesterol levels with cognitive function is inconsistent with some studies showing a negative effect, others showing a positive effect, and still others showing no effect.”Because of the discrepancy, the research team was able to "evaluate whether egg consumption was related to the change in cognitive performance over four years in a large sample of older men and women who resided in the community," the spokesperson stated. More Eggs and Improved Mental Health ~(Source: Google Images )Researchers extracted data from 890 persons (357 men and 533 women) who took part in the Rancho Bernardo Study, a long-term community-based observational cohort study, to examine the impact of eggs on cognitive functioning. The average age of the participants was between 70 and 72, and all of them were over 55. Food frequency questionnaires were used between 1988 and 1991 to measure participant egg intake. Performance tests measuring global cognitive functioning, including language, direction, attention, recall, executive function, mental flexibility, and visuomotor tracking, were also administered to participants by researchers over those years. Between 1992 and 1996, those skills were reevaluated, with an average interval of four years between visits.According to the study, 16.5% of women and 14% of men said they had never eaten eggs. On the other hand, about 4% of women and 7% of men said they ate eggs more than five times a week. In general, men consumed more eggs than women did; they were more likely to eat them twice a week or more frequently than five times. It was more common for women to consume one to three eggs each month or not eat any at all. Fluency scores, which measure semantic memory and executive function, declined less in women who consumed more eggs, according to the data, even after controlling for lifestyle decisions, medical conditions, and protein, calorie, and cholesterol intake.The chance of a woman developing cognitive deterioration dropped by 0.1 for each category increase in egg consumption. "For both men and women, egg consumption was not associated with decline on any of the measures of cognitive performance we used, suggesting that egg intake may have a role in the maintenance of cognitive function," Kritz-Silverstein said, adding that the researchers did not find any similar relationships in men. It's All About Balance ~(Source: Google Images )Ultimately, it's recommended to have moderation and balance across the key food categories when it comes to eating to enhance brain health. This needs to be pointed out that no particular diet or way of living will inevitably stop cognitive deterioration. Alternatively saying out loud ~ Don't put all your eggs in one basket!

18 Sep 2024

The Whys and Hows

What Happens if You Consume Amla on a Daily Basis?

Indian gooseberry, or amla, is a little green fruit that is well-known for its medicinal properties. Amla is high in dietary fiber, antioxidants, and vitamin C. It also helps with digestion, immune system support, and healthy skin and hair. It has been used traditionally in Ayurvedic medicine, where it is thought to have anti-inflammatory qualities and assist control of cholesterol and blood sugar levels. Amla is a versatile ingredient in many different cuisines since it can be eaten fresh, as a juice, or as a powder. Due to its many health advantages, amla is a widely used as a supplement to improve general health and vigor. Because amla (Indian gooseberry) has a rich nutrient profile, eating it regularly can have many positive health effects. And when you routinely eat it, your body could experience the following effects.Rich Source of Vitamin C: Amla is among the best foods for obtaining vitamin C, which is essential for collagen synthesis, immune system health, and skin appearance. Eating it on a daily basis can help increase skin suppleness and strengthen your immune system.Antioxidant Properties: The abundance of antioxidants in amla helps the body fight oxidative stress. By neutralizing free radicals, this can lower the risk of chronic illnesses and slow down the aging process.Better Digestion: Amla stimulates the formation of gastric juices, which can help with digestion. Because of its high fiber content, it is also believed to treat constipation and enhance gut health.(Category: Google Images) Heart Health: Consuming amla on a regular basis may help reduce cholesterol and enhance heart health. Additionally, it can promote general cardiovascular health due to its anti-inflammatory qualities.Weight Management: Amla's ability to increase metabolism and decrease hunger may help with weight management. It is advantageous for diabetics because it can also aid in blood sugar regulation.Benefits for Hair and Skin: Amla's capacity to fortify hair follicles and encourage hair growth makes it a popular ingredient in hair care products. Its vitamin C content might also lessen aging signs and enhance skin health.We grew up hearing stories and anecdotes about amla and how our mothers and grandmothers cooked various treats out of it so that we could consume it. Because of its sour and bitter flavor, amla might be a bit difficult to eat ~ but I feel that's the fun in it. It's crucial to eat it in moderation and as a component of a healthy, balanced diet. If you have any special health concerns or problems, always seek the advice of a healthcare expert.

13 Sep 2024

The Whys and Hows

Avocado Oil : Uncover It’s Unknown Secret Advantages

The popularity of avocado oil has increased recently as more individuals become aware of the advantages of including healthy fat sources in their diets. Avocado oil has a number of potential health benefits. It is a good source of fatty acids, which are known to promote and shield heart health. Carotenoids and vitamin E are two more anti-inflammatory and antioxidant components found in avocado oil. In addition to being nutrient-dense, avocado oil can be utilized in a variety of ways to make delectable, heart-healthy meals and is safe to use in high-heat cooking.Breaking Down the Health Promoting Proportions ~ (Source: Google Images) Monounsaturated fatty acids (MUFA), a kind of fat molecules that can help decrease LDL cholesterol, are abundant in avocado oil. 71% of monounsaturated fatty acids (MUFA), 13% of polyunsaturated fatty acids (PUFA), and 16% of saturated fatty acids (SFA) are found in avocado oil. Monounsaturated fat-rich diets have been linked to a number of health advantages, including the prevention of diseases like heart disease. People who consumed MUFAs from plant sources had a considerably lower risk of dying from cancer and heart disease, according to a study that contained data on over 93,000 individuals. The same study demonstrated a substantial reduction in the overall risk of mortality when substituting MUFAs and SFAs from animal sources with a similar caloric intake of MUFAs from plant sources. Additional studies demonstrate a considerable reduction in the risk of heart disease when MUFAs from plant foods are substituted for SFAs, trans fats, or refined carbs. Additionally, oleic acid, one of the primary fats in avocado oil, may maintain a healthy body weight by controlling energy expenditure and hunger as well as decreasing belly fat.Of course, a Reliable Vitamin E Source ~(Source: Google Images ) One nutrient that is essential to the body is vitamin E. It works as a potent antioxidant, shielding cells from oxidative damage that could otherwise result in illness. The nutrient also has a role in other metabolic processes, cellular communication, and immunological function.Studies reveal that around seven milligrams (mg) or 47% of the Daily Value (DV) of vitamin E can be obtained from a two-tablespoon intake of avocado oil. However, the processing avocado oil undergoes before it is sold in grocery stores can affect its vitamin E content. Advice on How to Use Avocado Oil ~ Avocado oil is a multipurpose lipid that works well in baking and cooking. The smoke point of avocado oil varies with variety. The smoke point of refined avocado oil is 520°F, whereas that of unrefined avocado oil is approximately 482°F. Avocado oil can be utilized for higher-heat cooking techniques like frying due to its high smoke point. Avocado oil that hasn't been refined can also be used to produce dressings and sauces. Here are some great ways to use avocado oil:- Whip up homemade marinades and salad dressings with the rich, buttery flavor of avocado oil.- Drizzle unrefined avocado oil over pastas, roasted vegetables, or grain-based dishes for a delicious finishing touch.- Cook meats, eggs, seafood, and veggies using avocado oil, which has a high smoke point and works well for sautéing or frying.- Swap butter for avocado oil in recipes for muffins, breads, and other baked goods for a healthier, plant-based alternative.- Store your avocado oil properly—it lasts up to 210 days at room temperature. To protect it from light and heat, opt for oils in dark glass or metal containers, and keep them in a cool, dark place to maintain freshness.‘The real secret to guacamole is that you use exactly the elements that you need, which are cilantro, onion, tomato, and jalapenos. And, of course, avocado." ~Demian Bichir

11 Sep 2024

The Whys and Hows

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