As we age, building muscle becomes more challenging, and muscle degeneration becomes easier. Until around the age of thirty, our human bodies are programmed for growth, with cells striving for expansion. We become, in a sense, “better versions” of ourselves.
The Mysterious Metabolism Shift
By the ripe age of forty, our metabolism shifts gears to focus on weight maintenance and survival mode. What does this mean? It means that our metabolic rate decreases by approximately 15%, resulting in a lower calorie requirement.
Hormonal Havoc
The hormonal changes that come with age contribute to shifts in body composition, especially for women over forty. Why? Well, crossing the 40-year milestone, women produce less estrogen, which promotes fat accumulation. And if we add menopause into the equation, the process intensifies even further.
Men and the Mythical “Andropause”
As men reach their forties, they begin to produce less testosterone, often leading to a decline in muscle mass. In addition to the natural consequences of aging, our lifestyle choices can also play a part in this process.
The Aging Equation
Once we hit the age of sixty-five, muscle loss averages around 1% per year, and for those in their seventies, it nearly doubles. So, how can we defy these odds?
Cracking the Code
Preventing age-related muscle loss requires a well-balanced diet, regular physical activity, and a conscious choice of a muscle-friendly lifestyle. It’s time to take charge and keep those muscles flexing!
In final words
While muscle loss is a part of the aging journey, there are steps we can take to slow down the process and maintain our strength. By embracing a mindful approach to our diet, staying active, and making lifestyle choices that support muscle health, we can enjoy a fitter, stronger, and more vibrant life as we age.
About the intestines, there’s a common saying that they act as the “second brain,” a notion supported by ongoing scientific evidence. Recent research on supplements reinforces this intriguing hypothesis. Notably, it reveals that factors slowing down intestinal aging are also beneficial for “rejuvenating” the brain, focusing on protein supplements and prebiotics.
The Connection
In a groundbreaking endeavor, British scientists have delved into the intricate relationship between the intestines and the brain, unearthing fresh arguments that underscore the existence of a seemingly mysterious link. This exploration has taken the form of a comprehensive study examining the effects of supplementation on both organs, unraveling a fascinating connection that could revolutionize our understanding of holistic well-being.
The essence of this research lies in the revelation that the regular consumption of easily accessible plant fiber supplements holds the key to supporting and rejuvenating not just the intestines but also the brain. These supplements, which are rich in fiber derived from plants, play a pivotal role in influencing positive changes within the physiological landscape of both organs. What makes this discovery even more intriguing is the swiftness with which these positive changes become apparent – a mere three months of consistent supplementation yielding observable benefits.
The study not only sheds light on the tangible impacts of plant fiber supplements but also paves the way for a paradigm shift in how we perceive the intricate interplay between gut health and cognitive function. The intertwining of these two vital aspects of our physiology suggests a synergy that goes beyond conventional wisdom, presenting a holistic approach to well-being that encompasses the entire digestive and cognitive systems.
As we unravel the layers of this “mysterious” link, it becomes increasingly evident that the health of the intestines and the brain is more interconnected than previously imagined. The plant fiber supplements act as catalysts, initiating a cascade of positive effects that extend beyond mere digestive health. The rejuvenation observed in the brain after consistent supplementation suggests a potential avenue for mitigating age-related cognitive decline and fostering cognitive resilience.
The accessibility of these plant fiber supplements further adds a practical dimension to this groundbreaking research. Their widespread availability and affordability make them a feasible and appealing option for individuals seeking to enhance their overall health. This democratization of health interventions, especially those with the potential to impact both the gut and the brain positively, aligns with a broader public health perspective.
The implications of this study extend beyond the realm of scientific curiosity, reaching into the realms of preventive medicine and lifestyle interventions. Encouraging individuals to incorporate plant fiber supplements into their daily routines could emerge as a pragmatic and accessible strategy to promote not only digestive health but also cognitive vitality.
As we delve deeper into the ramifications of this research, the potential applications in various demographic groups and health conditions become apparent. From the aging population seeking avenues to preserve cognitive function to individuals grappling with digestive issues, the findings present a ray of hope and a tangible action plan.
In conclusion, British scientists have illuminated a path toward holistic well-being by uncovering the intricate connection between the intestines and the brain. The regular consumption of plant fiber supplements emerges as a powerful tool to support and rejuvenate both organs, promising positive changes within a surprisingly short timeframe. As we navigate the implications of this discovery, it becomes increasingly evident that fostering a healthy gut-brain axis could hold the key to a resilient and thriving mind and body.
Holistic Well-being Discovery: British scientists have conducted a groundbreaking study revealing a mysterious link between the intestines and the brain, emphasizing the potential for a holistic approach to well-being.
Plant Fiber Supplements as Catalysts: The essence of the research lies in the positive impact of easily accessible plant fiber supplements on both the intestines and the brain. These supplements, rich in plant-derived fiber, initiate observable positive changes within three months of consistent consumption.
Paradigm Shift in Perception: The study challenges conventional wisdom by highlighting the interconnectedness of gut health and cognitive function. It suggests a paradigm shift in how we perceive the relationship between these two vital aspects of physiology, paving the way for a new understanding of holistic health.
Democratization of Health Interventions: The accessibility and affordability of plant fiber supplements make them a practical option for enhancing overall health. This democratization aligns with a broader public health perspective, providing a feasible strategy to positively impact both the gut and the brain.
Pragmatic Applications and Hopeful Outlook: The study’s implications extend beyond scientific curiosity, offering practical applications for various demographic groups. From addressing age-related cognitive decline to aiding individuals with digestive issues, the findings present a ray of hope and a tangible action plan for promoting cognitive vitality and digestive health.
The Impact of Inexpensive Supplements: Insights from King’s College
In a meticulous and comprehensive study conducted by researchers at King’s College in London, a cohort of 36 pairs of twins, all aged over 60, became subjects of investigation. The primary objective of this groundbreaking experiment was to delve into the nuanced impact of supplements on the aging process of the brain. This research is particularly significant as it addresses a demographic where cognitive decline often becomes a prevailing concern.
The researchers, cognizant of the importance of a rigorous scientific methodology, meticulously selected two prebiotics known for their affordability and accessibility— inulin and fructooligosaccharide (FOS). These compounds, derived from plant fiber, were chosen for their potential to stimulate the growth of a healthy gut flora, laying the foundation for a symbiotic relationship between the gut and the brain.
Implementing a double-blind method, the researchers ensured that participants remained unaware of the specific supplement they were receiving. This methodological approach adds a layer of robustness to the study, eliminating potential biases and confounding factors. The double-blind design not only enhances the credibility of the findings but also provides a unique opportunity to disentangle the complex interplay between genetics and the environment in shaping health outcomes.
The twins, unwittingly thrust into this experiment, embarked on a journey where the choices made by the researchers had profound implications. The deliberate concealment of the supplement type from both participants and the scientists involved introduces an element of unpredictability, creating an environment conducive to extracting genuine insights into the effects of inulin and FOS on the aging brain.
This approach is particularly noteworthy as it allows for a nuanced understanding of how genetic predispositions and environmental factors intertwine to influence the aging process, specifically in the context of cognitive health. The study design enables the identification of patterns and trends that may emerge, shedding light on whether the impact of these prebiotics is consistent across diverse genetic backgrounds or if there are variations that merit further exploration.
Moreover, the choice of inulin and FOS as the experimental prebiotics adds an additional layer of relevance to the study. Beyond their affordability, these prebiotics have been previously associated with positive effects on gut health, making them potentially influential players in the intricate gut-brain axis. By scrutinizing the impact of these compounds on brain aging, the researchers are not only contributing to the understanding of cognitive health but also exploring avenues for affordable and accessible interventions.
As the study unfolds, each participant becomes a crucial element in unraveling the mysteries of how the gut-brain axis evolves with age and how specific interventions may influence cognitive resilience. The implications of this research extend beyond the confines of academic curiosity, reaching into the realms of public health and personalized medicine.
In conclusion, the researchers at King’s College in London have embarked on a scientific journey that transcends conventional boundaries. Their study, involving 36 pairs of twins over 60 years old, not only probes into the impact of inulin and FOS on brain aging but also employs a robust double-blind methodology to navigate the intricate interplay between genetics and the environment. As the findings emerge, they hold the promise of advancing our understanding of cognitive health and potentially unveiling novel strategies to support cognitive resilience in the aging population.
Target Demographic and Objective: Researchers at King’s College, London, conducted a meticulous study involving 36 pairs of twins aged over 60 to investigate the impact of inulin and fructooligosaccharide (FOS) supplements on brain aging in a demographic where cognitive decline is prevalent.
Prebiotic Selection and Gut-Brain Connection: Inulin and FOS, chosen for their affordability and ability to stimulate healthy gut flora, serve as experimental prebiotics. The study aims to establish a symbiotic relationship between the gut and the brain, recognizing the potential influence of plant fiber on cognitive health.
Methodological Rigor with Double-Blind Design: Employing a double-blind method, researchers concealed the supplement type from participants, enhancing the study’s credibility by eliminating biases. This approach allows for a nuanced exploration of the complex interplay between genetics and the environment in shaping cognitive health outcomes.
Relevance of Inulin and FOS: The choice of inulin and FOS as experimental prebiotics goes beyond affordability, as they have previously shown positive effects on gut health. The study seeks to understand their impact on brain aging, offering insights into potential affordable and accessible interventions for cognitive health.
Broader Implications for Public Health: The study transcends academic boundaries, holding implications for public health and personalized medicine. By unraveling the mysteries of the gut-brain axis in aging, the research aims to contribute to a deeper understanding of cognitive health and may unveil novel strategies to support cognitive resilience in the aging population.
Promising Results and Microbiome Changes
In a compelling revelation, participants enrolled in the study who actively incorporated inulin or fructooligosaccharide (FOS) into their daily routine exhibited noteworthy advancements in cognitive function test results. This positive transformation unfolded over a relatively brief timespan of three months, serving as a testament to the potential cognitive benefits that may arise from the regular consumption of these specific prebiotics.
The discernible improvements in cognitive function among participants taking inulin or FOS stand in stark contrast to their counterparts who unknowingly ingested a placebo. The significance of this divergence lies not only in the swift onset of positive changes but also in the consistent pattern observed across the group, bolstering the credibility of the findings. This outcome resonates with the broader implications for the aging population, offering a glimmer of hope for enhancing cognitive abilities during the later stages of life.
Beyond the cognitive realm, the study delved into the intricate ecosystem of the participants’ gut microbiomes. A fascinating discovery emerged as a result of the fiber supplements, providing a holistic perspective on the interconnectedness of gut health and cognitive well-being. The introduction of inulin and FOS induced not only observable changes but also beneficial alterations in the composition of the twins’ gut microbiota.
One notable observation involved an increased presence of Bifidobacterium in the intestines of those individuals who were actively incorporating inulin or FOS into their diet. Bifidobacterium, renowned for its positive impact on health, particularly in reducing cognitive deficits, emerged as a key player in the evolving narrative of the study. This bacterium, thriving in the intestines of those taking the specific prebiotics, suggests a potential mechanism through which these supplements contribute to cognitive well-being.
The association between Bifidobacterium and cognitive health is not merely incidental; it draws from previous research that has highlighted the pivotal role of certain gut bacteria in modulating the gut-brain axis. The intricate communication network between the gut and the brain is a burgeoning area of exploration, and these findings contribute valuable insights into how specific prebiotics can potentially influence this dynamic relationship.
As we dissect the implications of these findings, a broader narrative unfolds—one that goes beyond the realm of academic curiosity. The identification of tangible links between the consumption of inulin or FOS, cognitive improvements, and alterations in gut microbiota composition lays the groundwork for future interventions and targeted strategies aimed at promoting not only gut health but also cognitive resilience.
The nuanced understanding gained from this study prompts further questions and avenues for exploration. How do these alterations in the gut microbiome translate into sustained cognitive benefits? Are there specific populations that stand to gain more from such interventions, and how can these findings be integrated into broader public health initiatives?
In conclusion, the study’s revelations surrounding improved cognitive function, coupled with positive alterations in the gut microbiome, mark a significant milestone in our comprehension of the potential benefits of inulin and FOS. The interplay between these prebiotics, the gut microbiota, and cognitive health opens a promising avenue for future research and underscores the importance of considering holistic interventions that target both the gut and the brain for enhanced well-being.
Optimism for Brain Health: Insights from Mary Ni Lochlainn
In a statement brimming with optimism, Geriatrician Mary Ni Lochlainn, affiliated with King’s College, passionately underscores the profound implications of the observed changes within a remarkably brief timeframe of 12 weeks. Her sentiments are rooted in the groundbreaking findings of the study, which not only illuminate the positive alterations in cognitive function but also hold the promise of instigating transformative advancements in the realm of aging brain health and memory function within our society.
The significance of the observed changes cannot be overstated, as they not only signify a breakthrough in our understanding of cognitive aging but also herald a beacon of hope for individuals navigating the challenges associated with advancing years. Mary Ni Lochlainn’s optimism emanates from the potential of these findings to usher in a new era of cognitive well-being, challenging preconceived notions about the inevitability of cognitive decline in the aging process.
The temporal aspect of the observed changes, occurring within a mere 12 weeks, adds an extra layer of excitement to Mary Ni Lochlainn’s optimism. Such rapid and tangible improvements suggest that interventions targeting the gut-brain axis can yield relatively swift results, opening up avenues for timely and accessible strategies to enhance brain health. This immediacy, coupled with the potential for sustained benefits, sets the stage for a paradigm shift in our approach to cognitive well-being, especially in the aging population.
Beyond the individual impact, Mary Ni Lochlainn’s optimistic outlook extends to the societal level. The transformative potential of understanding how the gut-brain axis operates hints at a broader revolution in our approach to a healthy lifestyle. This revelation transcends the confines of traditional healthcare paradigms, offering a holistic perspective that encompasses both physical and cognitive well-being. The notion of a permanently revolutionized approach to a healthy lifestyle implies a departure from conventional thinking, where the interplay between gut health and brain function becomes a cornerstone of overall health promotion.
As we navigate the implications of these findings, Mary Ni Lochlainn’s optimism serves as a catalyst for reimagining healthcare strategies and public health initiatives. The recognition that the gut-brain axis holds the key to cognitive resilience introduces an exciting frontier in preventive medicine. The prospect of implementing lifestyle interventions informed by this knowledge could potentially lead to a societal shift towards embracing practices that nurture not just physical health but also cognitive vitality.
In conclusion, Geriatrician Mary Ni Lochlainn’s optimistic perspective reflects the transformative nature of the observed changes within the context of the study. The swift and tangible improvements in cognitive function provide not just hope for individuals seeking to enhance their aging brain but also lay the foundation for a paradigm shift in how society approaches a healthy lifestyle. This revelation has the potential to shape future healthcare strategies, fostering a holistic and enduring commitment to cognitive well-being at both the individual and societal levels.
Optimistic Outlook on Cognitive Changes: Geriatrician Mary Ni Lochlainn, affiliated with King’s College, expresses optimism about observed changes in cognitive function within a remarkably brief 12-week timeframe, emphasizing the profound implications of the study’s findings.
Groundbreaking Study Findings: The study’s groundbreaking findings not only highlight positive alterations in cognitive function but also suggest transformative advancements in aging brain health and memory function, challenging preconceived notions about the inevitability of cognitive decline in the aging process.
Significance for Individuals: The observed changes signify a breakthrough in understanding cognitive aging, providing hope for individuals facing challenges associated with advancing years. Mary Ni Lochlainn sees the potential for these findings to usher in a new era of cognitive well-being, challenging the belief in the inevitability of cognitive decline.
Temporal Aspect Adds Excitement: The rapid and tangible improvements occurring within 12 weeks add an extra layer of excitement to Mary Ni Lochlainn’s optimism. This timeframe suggests that interventions targeting the gut-brain axis can yield swift results, paving the way for timely and accessible strategies to enhance brain health and potentially shift the paradigm in approaching cognitive well-being.
Societal Transformative Potential: Mary Ni Lochlainn’s optimism extends to the societal level, envisioning a broader revolution in our approach to a healthy lifestyle. Understanding the gut-brain axis’s transformative potential implies a departure from conventional thinking, with the interplay between gut health and brain function becoming a cornerstone of overall health promotion. This could lead to a societal shift towards practices nurturing both physical health and cognitive vitality.
Feeding Intestines and Brain: A Worthwhile Endeavor
The burgeoning body of evidence substantiating a profound and intricate connection between the intestines and the brain has spurred some experts to designate the intestines as the “second brain.” This intriguing characterization underscores the growing recognition of the integral role that the gut plays in influencing not just digestive processes but also cognitive functions, shaping a paradigm where the gut is acknowledged as a dynamic and influential organ in its own right.
Despite the increasing acknowledgment of this symbiotic relationship between the intestines and the brain, the collaborative mechanisms that underpin this connection remain somewhat elusive. The intricate interplay between these two vital organs is a complex puzzle, and researchers continue to unravel the multifaceted ways in which they influence each other. In this context, prebiotics, such as inulin and fructooligosaccharide (FOS), emerge as pivotal players in promoting not only intestinal and brain health but also in the maintenance of the musculoskeletal system.
The role of prebiotics in this holistic health narrative extends beyond the confines of gut health and cognitive function. Inulin and FOS, known for their prebiotic properties, have been increasingly recognized for their broader impacts on overall health. The musculoskeletal system, encompassing muscles, bones, tendons, and ligaments, is a crucial component of our physiological well-being. Emerging research suggests that prebiotics contribute to maintaining the health and functionality of the musculoskeletal system, adding another layer of complexity to the intricate web of connections between organs.
Understanding the broader implications of prebiotics on the musculoskeletal system prompts a reevaluation of their significance in the context of preventive medicine. As we delve into the potential benefits of inulin and FOS, not only are we nurturing a healthier gut and brain, but we are also contributing to the preservation of physical mobility and skeletal integrity. This comprehensive approach aligns with a holistic understanding of health that goes beyond isolated organ systems, recognizing the interconnectedness of various physiological processes.
The intricate dance between the intestines, brain, and musculoskeletal system highlights the need for a comprehensive and integrative approach to healthcare. As experts delve deeper into the mechanisms that drive this interconnected symphony, the potential for prebiotics to serve as catalysts for multifaceted health benefits becomes increasingly apparent. This perspective reframes the significance of prebiotics within the broader context of promoting overall well-being, transcending conventional boundaries and paving the way for a more nuanced understanding of preventive and holistic healthcare.
In conclusion, the evolving understanding of the “second brain” concept underscores the integral connection between the intestines and the brain. Prebiotics like inulin and FOS play a pivotal role not only in nurturing gut and brain health but also in maintaining the intricate balance of the musculoskeletal system. This broader perspective challenges traditional notions of organ-specific interventions, fostering a paradigm where holistic well-being is nurtured through interconnected physiological processes. The exploration of these connections holds the promise of reshaping how we approach health and wellness, with prebiotics emerging as key players in this holistic narrative.
Claire Steves’ Confirmation: The Role of Inexpensive, Accessible Supplements
Claire Steves, a distinguished geriatrician associated with King’s College London (KCL), affirms the considerable benefits of inulin and fructooligosaccharide (FOS), emphasizing not only their cost-effectiveness but also their safety and widespread availability over the counter. This accessibility, particularly in times of crisis, adds a practical dimension to their significance, making them viable and affordable options for a broad spectrum of consumers navigating health challenges.
The affordability and safety of inulin and FOS contribute to their appeal as viable supplements during crises or challenging periods. Claire Steves’ acknowledgment of their cost-effectiveness underscores the potential democratization of health interventions, ensuring that individuals from various socioeconomic backgrounds can avail themselves of these supplements. This accessibility aligns with a public health perspective that prioritizes inclusivity, providing individuals, regardless of financial constraints, with the means to enhance their health and well-being.
The fact that these prebiotics are available over the counter further amplifies their practicality and convenience. Over-the-counter accessibility implies that individuals can procure inulin and FOS without the need for a prescription, facilitating a more streamlined and immediate approach to incorporating these supplements into daily routines. This ease of access enhances their appeal and reinforces their potential as widely applicable tools in promoting health, particularly during times when conventional healthcare access may be constrained.
The broad applicability of inulin and FOS is a key facet of their significance in the eyes of Claire Steves. Their suitability for a diverse range of consumers suggests versatility in addressing various health needs. This inclusivity is particularly relevant given the potential benefits these prebiotics offer not only to older adults but also to individuals across different age groups and health profiles. The versatility of inulin and FOS, therefore, positions them as potential staples in promoting health across the lifespan.
Looking forward, Claire Steves articulates the next phase of inquiry: assessing the durability of the effects observed. The call for evaluating the sustainability of these effects implies a commitment to advancing scientific understanding beyond immediate outcomes. This forward-looking approach signals a dedication to establishing the long-term impacts of inulin and FOS on health, prompting a shift from immediate benefits to enduring well-being.
The intention to assess durability also hints at an aspiration to translate these findings into broader public health strategies. The prospect of conducting assessments on a larger test sample reflects a commitment to generalizability and the potential scalability of interventions. This larger-scale evaluation could provide insights into the population-level impact of inulin and FOS, informing policies and recommendations that extend beyond individual health practices.
In conclusion, Claire Steves’ endorsement of inulin and FOS as cost-effective, safe, and accessible supplements highlights their practical significance, particularly during times of crisis. The recognition of their broad applicability underscores their potential to impact a diverse range of consumers. The focus on assessing the durability of effects and the intention to expand evaluations to a larger sample emphasize a commitment to advancing our understanding of the long-term benefits of these prebiotics and their potential integration into broader public health initiatives.
Gender Considerations and Further Testing
An important aspect requiring attention within the context of the study is the predominant representation of women among the participants. It is crucial to acknowledge that the study’s demographics were skewed toward a female majority, a noteworthy factor that warrants careful consideration when interpreting the results. While researchers have taken proactive measures to account for gender differences in their analyses, the potential influence of gender-related factors on the outcomes introduces a layer of complexity and emphasizes the necessity for further investigations to fortify and validate the robustness of the findings.
The overrepresentation of women in the study cohort poses an intriguing avenue for exploration, raising questions about the generalizability of the results across diverse demographic groups. The inherent physiological and hormonal differences between genders may contribute to variations in responses to interventions, thereby potentially impacting the observed outcomes. Recognizing this gender imbalance prompts a thoughtful examination of the study’s limitations and encourages researchers to exercise caution in extrapolating the findings to broader populations.
Moreover, the potential for gender-related nuances to influence the study outcomes underscores the need for a nuanced and comprehensive understanding of the impact of inulin and FOS on different demographic groups. Further tests and expanded investigations encompassing a more diverse and balanced participant pool become imperative to enhance the external validity of the findings. This approach aligns with the principles of robust scientific inquiry, ensuring that the outcomes can be confidently applied to a broader spectrum of individuals, irrespective of gender.
The call for further tests serves as a proactive step in addressing potential weaknesses introduced by the skewed gender distribution. Rigorous scientific scrutiny demands not only acknowledging limitations but actively seeking opportunities to refine and strengthen the research. Conducting subsequent tests with a more equitable representation of both genders can offer insights into whether the observed effects are consistent across diverse populations, providing a more comprehensive understanding of the potential impacts of inulin and FOS supplementation.
As the scientific community strives for inclusivity and diversity in research, addressing gender imbalances becomes paramount. Beyond refining the study’s external validity, embracing gender diversity in research contributes to a more nuanced understanding of how interventions may affect different individuals. This commitment to inclusivity aligns with ethical considerations and ensures that health-related findings cater to the needs of diverse populations.
Conclusion: Harnessing the Power of Microbiome Support
In summary, as the concept of the intestines as the “second brain” garners increased acknowledgment, the trajectory of ongoing research highlights the pivotal role of specific prebiotics and probiotics in offering effective support for the treatment of various conditions. The dynamic interplay between the gut and the brain, often referred to as the gut-brain axis, has become a focal point for scientific inquiry, shedding light on the profound influence that gut health can exert on overall well-being.
The recognition of the intestines as a “second brain” underscores the multifaceted nature of their functions beyond traditional digestive roles. This evolving paradigm prompts a reevaluation of the intricate connections between gut health and cognitive functions, unveiling a holistic perspective that transcends conventional medical understanding.
The emphasis on specific prebiotics and probiotics in current research signifies a nuanced approach to targeted interventions. These microbial modulators, such as prebiotics like inulin and fructooligosaccharide (FOS), are positioned as key players in fostering a balanced and resilient gut microbiome. Their potential impact on digestive health, cognitive function, and beyond suggests a broader therapeutic landscape that extends beyond conventional pharmaceutical interventions.
The ongoing exploration of the gut-brain axis exemplifies the relentless pursuit of knowledge within the scientific community. As researchers delve deeper into the intricacies of how the gut communicates with the brain, the potential for tailored interventions to enhance overall health becomes increasingly apparent. This avenue of exploration not only opens new doors for treatment modalities but also signifies a paradigm shift in our approach to health, one that recognizes the interconnectedness of various bodily systems.
The promise of improving overall health through targeted microbiome support stands as a compelling rationale for continued investigation. The potential benefits of interventions aimed at modulating the gut microbiome extend beyond addressing specific conditions to the broader realm of preventive medicine. Understanding how specific prebiotics and probiotics influence the gut-brain axis could pave the way for personalized health strategies that promote resilience and well-being across diverse populations.
In essence, the evolving landscape of research on the gut-brain axis and the role of specific prebiotics and probiotics underscores the dynamic nature of medical science. The recognition of the intestines as a “second brain” catalyzes expanding our understanding of health beyond traditional boundaries. As this exploration continues, the prospect of harnessing the gut-brain axis for targeted interventions holds the promise of ushering in a new era of personalized and integrative approaches to health and well-being.
In recent years, a scandal regarding the harmful effects of persistent PFAS chemicals has come to light. Confidential industry documents have shown that the chemical industry has known about the potential health risks associated with these chemicals for decades but concealed this information from the public, regulatory bodies, and even their own employees. PFAS compounds, which are resistant to degradation and persist in the environment and the human body, are widely used in various sectors, including the production of cookware, textiles, food packaging, and many others. However, their toxicity can lead to serious health issues such as liver damage, thyroid diseases, obesity, fertility problems, and cancer.
Persistent PFAS Chemicals: A Threat to Public Health
Persistent PFAS chemicals, also known as per- and polyfluoroalkyl substances, are commonly used in various industrial sectors. They are used in the production of clothing, household goods, cosmetics, and food. However, their durability and resistance to degradation cause them to accumulate in the human body and the environment, leading to significant health problems.
For decades, the chemical industry withheld information regarding the harmfulness of PFAS compounds. Secret documents from major PFAS producers, such as DuPont and 3M, have been uncovered, clearly indicating that the industry had detailed knowledge of the risks associated with these chemicals. These documents, which were disclosed as a result of legal actions, prove that the industry was aware of the potential health effects but did not disclose this information to the public, regulatory bodies, or even their own employees.
Concealment of Health Damages: Chemical Industry Strategies
Researchers analyzed confidential industry documents and discovered the strategies employed by the chemical industry to conceal information regarding the harmfulness of persistent PFAS chemicals. It was revealed that many scientific studies conducted by companies yielded negative results regarding the toxicity of PFAS, but these results were neither published nor disclosed to regulatory agencies.
The documents also revealed that some companies were aware of the toxicity of PFAS based on animal studies but did not inform the relevant institutions. In some cases, company authorities explicitly expressed their intention to destroy notes that could reveal the harm caused by these compounds.
Health and Environmental Impacts
There is an increasing understanding of the harmful effects of persistent PFAS chemicals on human health. Studies have shown that PFAS can cause liver damage, thyroid diseases, obesity, fertility problems, and cancer. These compounds are present in human bodies worldwide and pose a threat to public health.
Furthermore, persistent PFAS chemicals also have a negative impact on the environment. Due to their durability and resistance to degradation, they accumulate in water, soil, and living organisms, leading to environmental pollution and long-term effects on ecosystems.
Summary
The scandal involving persistent PFAS chemicals has revealed that the chemical industry has concealed information regarding the harmfulness of these compounds to human health and the environment for decades.
Confidential industry documents provide evidence that the industry possessed knowledge of the hazards associated with PFAS, but failed to disclose this information to the public and regulatory bodies.
Persistent PFAS chemicals have the potential to cause serious health problems, including liver damage, thyroid diseases, obesity, fertility problems, and cancer.
This significant discovery should prompt legislative and societal actions to limit the production and use of these harmful chemicals.
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Herbalism, the use of herbs in ancient medicine, has been a significant aspect of human civilization since time immemorial. Throughout history, people have turned to the natural world for remedies to heal diseases and alleviate various ailments. This comprehensive article explores the fascinating history of herbalism, delving into the different cultures that employed herbs to cure illnesses and the significant milestones in the development of this age-old practice.
The Origins of Herbalism
The use of herbs for medicinal purposes dates back to prehistoric times, long before the advent of modern medicine. Early humans relied on their knowledge of the natural world to treat ailments and maintain good health. Over time, as civilizations developed, so too did the understanding and application of herbal remedies.
Prehistoric Herbalism
Archaeological evidence suggests that humans were using medicinal plants during the Paleolithic era, approximately 60,000 years ago. For example, the Neanderthal burial site “Shanidar IV” in northern Iraq revealed large amounts of pollen from eight plant species, seven of which are still used as herbal remedies today.
Another fascinating discovery was the 5,000-year-old body of Ötzi the Iceman, found preserved in the Ötztal Alps. Among his belongings were various herbs, indicating that he had knowledge of their medicinal properties.
Ancient Herbalism in Mesopotamia
The Sumerians, who lived in Mesopotamia over 5,000 years ago, were among the first to document the use of herbs in medicine. They created clay tablets detailing the names and uses of hundreds of medicinal plants, such as myrrh and opium, showcasing their extensive understanding of herbalism.
Herbalism in Ancient Egypt
Ancient Egyptian texts, such as the Ebers Papyrus dating from 1500 BC, provide valuable insights into the use of herbs in ancient medicine. The papyrus lists over 876 remedies derived from more than 500 plants, including garlic, juniper, cannabis, castor bean, aloe, and mandrake.
Egyptian healers were highly respected, and their knowledge of herbal medicine spread to other civilizations, such as Rome and Babylon. Interestingly, many of the herbs used in ancient Egypt are still employed today for their medicinal properties.
Herbalism in Ancient India
In ancient India, Ayurveda medicine made extensive use of herbs, such as turmeric, dating back to 1,000 BC. This holistic approach to healing emphasized the importance of balance within the individual and utilized herbs, diet, and natural remedies to restore harmony.
Early Sanskrit writings, such as the Rig Veda and Atharva Veda, detail the medical knowledge that formed the basis of the Ayurveda system. Many of these herbs and minerals are still used today, proving their enduring effectiveness in treating various ailments.
Herbalism in Ancient China
Herbalism in ancient China can be traced back to the Bronze Age Shang dynasty. The mythological Chinese emperor Shennong is said to have written the first Chinese pharmacopoeia, the “Shennong Ben Cao Jing”, which lists 365 medicinal plants and their uses.
Chinese herbal medicine was based on the belief that health was a result of a balance between opposing forces, and treatments aimed to stimulate the body’s healing mechanisms. Many of these herbal remedies are still in use today, demonstrating the lasting legacy of ancient Chinese herbalism.
Herbalism in Ancient Greece and Rome
Hippocrates
Hippocrates, the renowned Greek physician, described 236 healing herbs and provided detailed instructions for their collection. He also categorized foods and herbs by their basic qualities, such as hot, cold, damp, and dry.
Hippocrates’ theories emphasized the importance of maintaining a balance within the body and the connection between physical health and the environment. His ideas laid the groundwork for the development of herbal medicine in the Western world.
Pedanius Dioscorides
Pedanius Dioscorides, a Greek physician serving with the Roman army, wrote the influential herbal book “De Materia Medica” around 65 AD. This work described the medicinal uses of over 600 plants and served as a cornerstone for herbal medicine for centuries to come.
Herbalism in the Middle Ages
During the Middle Ages, herbal medicine was embraced by society at all levels. Emperor Charlemagne, for example, detailed 70 herbs he wished to be planted for the benefit of his subjects.
Monasteries played a crucial role in the preservation and dissemination of herbal knowledge. Monks copied and translated the works of Hippocrates, Galen, and Dioscorides, and grew medicinal herbs in their monastery gardens.
Herbalists and wise women in the countryside also provided valuable medical advice and treatments, often combining herbal remedies with spells and enchantments.
The Renaissance and Beyond
The invention of the Gutenberg printing press in 1440 allowed for the mass production of herbal texts, making knowledge more accessible to the general public. This period saw the publication of many groundbreaking works on herbal medicine, such as John Gerard’s “The Herball or General History of Plants” and Nicholas Culpeper’s “The English Physician” and “The Complete Herbal”.
However, by the 19th century, advances in scientific understanding led to a shift away from traditional herbalism towards evidence-based pharmaceutical drugs. Despite this, the use of herbal medicine experienced a resurgence during times of crisis, such as World War I and II, when conventional drugs were in short supply.
Herbalism Today
In modern times, there has been a renewed interest in herbal remedies, as concerns about the side effects of pharmaceutical treatments have grown. Herbal medicine associations have been established worldwide to promote the use of herbal treatments and ensure quality control.
Many of the herbs used in ancient medicine are still employed today, backed by scientific research that helps us understand their healing properties. As a testament to the enduring power of herbalism, the use of herbs to heal diseases and promote good health continues to be a valuable part of our global medical heritage.
Conclusion
The use of herbs in ancient medicine has left a lasting impact on the way we approach health and healing today. As we continue to learn more about the properties of herbs and their potential to cure illness, it is essential to remember the rich history and wisdom that has been passed down through the generations. Herbalism reminds us of the importance of balance, harmony, and the interconnectedness of nature and human health, providing us with timeless principles to guide our journey towards well-being.
Our diet unfortunately abounds in carbohydrates, which I believe most of us consume too much of.
While carbohydrates in the form of dietary fiber are welcome, carbohydrates in the form of sugar, including glucose, fructose, lactose, or sucrose, are one of the main causes of diet-related diseases.
Therefore, in order to balance the proportions of nutrients provided by food to some extent, I would like to encourage you to consume fatty products, especially those I presented in today’s compilation.
I think some people will be surprised by the many health benefits we can achieve by incorporating fatty products into our diet.
There are really a lot of them, and they can help many individuals, so I believe it’s worth reading this article to the end.
I would like this article to debunk the myth that all fatty products are unhealthy and that we should limit their consumption.
Non-fat cocoa
The list of fatty products today begins with unsweetened cocoa.
In addition to its relatively high content of magnesium and potassium, it is exceptionally rich in antioxidants in the form of polyphenols.
This combination of ingredients makes incorporating cocoa or dark chocolate into the diet beneficial.
I’m primarily referring to the reduction of blood pressure, alleviation of arterial stiffness, decreased risk of hypertension, coronary heart disease, myocardial infarction, and stroke, improved blood flow to the gray matter of the brain, leading to enhanced brain function and protection against dementia, lowered blood glucose levels, and protection against diabetes.
Furthermore, compounds present in cocoa and dark chocolate have anti-inflammatory effects, alleviate symptoms of depression, and even exhibit prebiotic properties by nourishing beneficial bacteria in our intestines.
Fatty Sea Fish
Herring
Another important group of fatty food products includes fatty sea fish, and the first one is Atlantic herring.
It is an excellent source of omega-3 fatty acids, which undeniably have a beneficial impact on the human body.
In addition to omega-3, herring is very rich in high-quality protein, selenium, potassium, and vitamin B12.
As for the health benefits of fatty sea fish, such as Atlantic herring containing omega-3, it primarily involves the prevention of cardiovascular diseases, including coronary heart disease, heart failure, atherosclerosis, and stroke, reduction of the risk of colorectal, liver, and lung cancer, alleviation of rheumatoid arthritis, slowing down muscle loss and weakness in older individuals, known as sarcopenia, prevention of dementia, strengthening of memory in both young and older individuals, as well as reducing depressive symptoms.
Furthermore, researchers have observed that high consumption of omega-3, which herring is rich in, can extend our lifespan by up to 5 years.
Atlantic mackerel
Among other valuable and fatty fish that it is good to occasionally include in our diet, there is Atlantic mackerel.
It also exhibits health benefits, as I mentioned earlier.
Compared to herring, it contains similar amounts of potassium, slightly more iron and selenium, three times more vitamin B3, or niacin, but 50% less vitamin B12. Therefore, if someone is not fond of herring, Atlantic mackerel will be a very good choice.
Sardines
Another healthy option is sardines.
They contain even more iron, zinc, and potassium than the two fish species mentioned earlier.
They also have higher selenium content and a comparable amount of vitamin B12 as mackerel, but less than herring. Therefore, to diversify your diet and promote health, incorporating sardines will be beneficial.
Vegetable oils and their positive influence
Among fatty products, it is also worth paying attention to vegetable oils.
I understand that they may not be popular in some circles, but the health benefits of unrefined, unfiltered, and consumed raw oils are undeniable.
Olive Oil
I often mention olive oil, so here, in a brief summary, I will only say that besides valuable monounsaturated fatty acids, it also contains very valuable vitamins E and K.
Furthermore, its health-promoting properties are determined by polyphenols such as oleuropein and oleacein.
Olive oil is primarily a product that benefits individuals who want to take care of their cardiovascular system. This is because it lowers triglycerides and prevents the transformation of cholesterol into atherosclerotic molecules.
As a result, regular consumption of olive oil reduces the risk of coronary heart disease by 27% and strokes by 26%.
Moreover, individuals who include it in their diet have a lower mortality rate from cardiovascular diseases.
Additionally, olive oil reduces the risk of breast, pancreatic, stomach, esophageal, and bladder cancer.
Furthermore, it reduces systemic inflammation, lowers fasting blood sugar levels, and has neuroprotective effects, promoting the formation of new connections between nerve cells, thus improving brain function.
It is worth knowing that when it comes to oils, one does not live by olive oil alone.
With all conviction, I can say that although it is a very valuable product, it is by no means irreplaceable.
Alternative Oils
Black seed oil
In order to improve one’s health, one can reach for black seed oil, for example.
This type of oil is renowned primarily for its strong anti-inflammatory properties, which it owes to the presence of a compound called thymoquinone.
Numerous studies have shown that the use of black seed oil reduces inflammation in individuals with rheumatoid arthritis and inhibits the activity of this disease, including alleviating joint pain, stiffness, and swelling.
A similar effect has been observed in patients with osteoarthritis.
In addition to its anti-inflammatory effects, black seed oil is also known for its antihistaminic properties, which can benefit individuals dealing with allergies and asthma.
Research has shown that using this oil can alleviate the course of asthma, including reducing cough and wheezing, and even improving lung function.
Furthermore, in individuals with allergic rhinitis, black seed oil alleviates nasal congestion, itching, nasal mucosal congestion, as well as cough.
However, it is worth knowing that black seed oil, not just olive oil, also has a positive impact on the cardiovascular system.
In one of the recent studies from 2022, the authors observed that the discussed oil improves the functioning of blood vessels, including contributing to a beneficial increase in nitric oxide in the blood, which expands our arteries.
Additionally, black seed oil effectively lowers systolic and diastolic blood pressure and is highly efficient in reducing triglyceride levels.
It has been found to reduce their concentration by up to 15 milligrams per deciliter.
Among other advantages of regularly consuming black seed oil, I can also mention the improvement in lung function in individuals with chronic obstructive pulmonary disease, a significant decrease in blood glucose levels, liver defatting, and improvement in fertility in men through increased semen volume, as well as increased sperm count and motility.
Moreover, black seed oil alleviates symptoms of indigestion, such as a feeling of fullness in the stomach, early satiety, upper abdominal pain, and nausea and vomiting.
How to use?
It is best to use black seed oil in a quantity of 1 teaspoon per day. To get accustomed to its taste, it can be gradually introduced, starting with a smaller portion.
To improve the taste, it can also be combined with raspberry puree, lemon juice, or a touch of elderflower syrup. Just saying 😉
Evening Primrose Seed Oil
Another interesting and equally valuable oil is evening primrose oil.
Its uniqueness lies in the fact that it contains a rather unique compound called gamma-linolenic acid.
It is this compound that makes evening primrose oil reduce joint pain and alleviate stiffness in individuals with rheumatoid arthritis.
However, the health benefits of evening primrose oil go beyond that.
For example, it is highly effective in reducing triglyceride levels.
According to scientific literature, it can reduce triglycerides by as much as 37 milligrams per deciliter. Therefore, if you have elevated triglycerides, evening primrose oil would be an excellent choice.
Furthermore, evening primrose oil is attributed with preventive and supportive effects in the treatment of kidney stones, specifically calcium oxalate stones.
It is also worth noting that its high content of linoleic acid protects against coronary heart disease and reduces the risk of premature death from such causes.
Additionally, evening primrose oil improves the condition of the skin in various diseases.
For example, it alleviates symptoms of atopic dermatitis, such as itching, swelling, redness, and the formation of crusts.
Moreover, it reduces inflammatory and non-inflammatory acne lesions in individuals with mild to moderate acne.
In healthy individuals, it improves skin elasticity and firmness while reducing roughness.
To benefit from the health properties of evening primrose oil, it is good to consume it in a quantity of 1 teaspoon per day.
Such an amount can be divided, for example, into 2 servings and consumed throughout the day.
Sesame Oil
Among oils, it is also worth paying attention to sesame oil, which I feel is not talked about much, and if it is, it is rather in the context of it containing omega-6 fatty acids in the form of linoleic acid, which supposedly has a pro-inflammatory effect in a negative sense.
Here, just for clarification, I would like to mention that recent scientific studies do not confirm such adverse effects.
Moreover, an extensive analysis of research from 2021 shows that consuming sesame-based products contributes to a reduction in the level of interleukin-6, which is a pro-inflammatory molecule.
As for other health benefits, sesame oil gently lowers blood glucose levels, and its use leads to a reduction in the level of glycosylated hemoglobin, indicating that this oil exhibits positive long-term effects.
It contributes to a reduction in systolic blood pressure by 2.5 millimeters of mercury and a decrease in diastolic blood pressure by just under 2 units.
As an interesting fact, I will also mention that in a small study involving both men and women, the authors observed that sesame oil has an equivalent effect in improving lipid profile compared to olive oil, and it even shows higher effectiveness in reducing triglyceride and LDL cholesterol levels.
All of this, as I have mentioned, only proves that sesame oil significantly improves our metabolic health.
In an experiment conducted on animals, researchers even noticed that its administration led to a significant reduction in atherosclerotic changes.
Linseed Oil
When it comes to oils, it is impossible not to mention flaxseed oil, which I recently recorded a separate episode about. In short, this oil is the best source of alpha-linolenic acid, one of the omega-3 fatty acids.
Additionally, it contains a remarkably valuable compound called gamma-tocopherol, which has strong anti-inflammatory and antioxidant properties. It protects our body from systemic inflammation and oxidative stress, which create an environment for the development of many diseases.
Scientific literature directly shows that regular consumption of flaxseed oil lowers the level of atherosclerotic small dense lipoproteins (sLDL), reduces triglyceride levels by as much as 11 milligrams per deciliter, helps lower blood pressure, reduces liver fat, protects against colorectal, breast, and prostate cancer, and, thanks to the aforementioned alpha-linolenic acid, reduces the risk of cardiovascular diseases by 10%.
Furthermore, due to all these health effects, incorporating 1 tablespoon of flaxseed oil into your daily diet can reduce the risk of premature death by 25%, effectively extending our lifespan.
Based on this information, if you decide to use flaxseed oil, it is recommended to consume 1 or 2 tablespoons daily. It is important to note that the flaxseed oil you purchase should be freshly pressed shortly after placing the order and must be stored in the refrigerator both before and after opening.
Speaking of flaxseed oil, I must also mention the flaxseeds themselves, also known as linseeds. It is worth noting that the composition of the seeds slightly differs from the oil, as they contain smaller amounts of alpha-linolenic acid but are rich in dietary fiber and active compounds called lignans.
As a result, flaxseeds also offer many health benefits. Similar to flaxseed oil, regular consumption of flaxseeds protects the colon against the development of tumors, improves circulation, including lowering triglyceride levels and blood pressure, and enhances the functioning of a fatty liver, while also reducing fibrosis and steatosis of this organ.
Furthermore, flaxseeds have additional advantages, such as lowering fasting blood glucose levels, which is good news for people with diabetes. Additionally, scientists have confirmed that flaxseeds can help reduce insulin resistance, further emphasizing the benefits of consuming these seeds for individuals with carbohydrate metabolism disorders.
It is worth noting that there is no significant difference between brown and golden flaxseeds. However, it is important to purchase them whole and grind them just before consumption.
To benefit from their health properties, it is recommended to consume 2-3 tablespoons of flaxseeds daily.
Pumpkin Seeds
In addition to flaxseeds, I also encourage you to consider other seeds and kernels.
First and foremost, I’m referring to pumpkin seeds. It’s worth knowing that they are an excellent source of many essential minerals, including magnesium, zinc, manganese, and iron.
For example, just a handful of pumpkin seeds covers nearly 40% of the daily magnesium requirement. Considering that not many of us consume an adequate amount of magnesium, pumpkin seeds are a truly valuable addition to the diet.
In terms of health properties, it’s important to note that pumpkin seeds improve the health of men dealing with benign prostatic hyperplasia (enlargement of the prostate gland). Furthermore, in experiments conducted on animals, scientists observed that pumpkin seeds can even inhibit prostate enlargement.
Additionally, pumpkin seeds have anticancer effects. Researchers have found that regular consumption of pumpkin seeds can reduce the risk of breast cancer by up to 34%. Moreover, pumpkin seeds can protect against cancerous changes in the colon caused by carcinogens.
Furthermore, due to their high content of magnesium and zinc, pumpkin seeds promote male fertility, strengthen the immune system, and help prevent the development of diabetes. If diabetes does occur, they can assist in regulating glucose levels.
It’s also worth knowing that the high levels of magnesium present in pumpkin seeds reduce the risk of cardiovascular diseases, including coronary heart disease, heart failure, and strokes.
Moreover, individuals who have a diet rich in magnesium tend to have lower mortality rates from heart attacks. Therefore, it is beneficial to regularly incorporate pumpkin seeds into your diet alongside other seeds and kernels.
An optimal amount would be one handful per day.
Grape Seeds
Another valuable product that contains relatively high amounts of fat, up to 20%, is grape seeds.
In addition to fat, they are also a very good source of dietary fiber.
However, the most characteristic and health-promoting component found in grape seeds is a group of powerful antioxidants called proanthocyanidins, abbreviated as OPC.
It is largely due to their presence that consuming grape seeds contributes to health. Specifically, these seeds exhibit anti-inflammatory effects and have the ability to reduce the levels of the pro-inflammatory molecule known as C-reactive protein. They are capable of lowering systemic inflammation, which is a cause of many diseases.
Moreover, grape seeds have hypotensive properties and can help lower systolic blood pressure by up to 6 millimeters of mercury, and in the case of diastolic blood pressure, a reduction of nearly 3 units can be achieved.
Additionally, they improve the lipid profile of the blood by restoring the balance between HDL and LDL cholesterol and reducing the concentration of triglycerides.
Speaking of cardiovascular benefits, it’s important to note that compounds present in grape seeds help maintain the proper flexibility of blood vessels.
Furthermore, according to the latest research findings, grape seeds can be classified as products that alleviate insulin resistance. Therefore, individuals with conditions such as diabetes or prediabetes can also benefit from consuming them.
I recommend consuming about 2 teaspoons of grape seeds per day, which can be added to yogurt, smoothies, salads, or even cottage cheese.
Egg Yolk
Among the fatty foods that I encourage you to regularly include in your diet is egg yolk, as it is a true treasure trove of many valuable nutrients.
For example, just 2 egg yolks can cover 40% of your daily selenium requirement.
This is highly significant because few of us consume sufficient selenium on a daily basis, which can have an impact on our health. It is important to know that selenium deficiency disrupts the functioning of the thyroid and can cause hypothyroidism.
Furthermore, a lack of selenium can contribute to worsened mood, weakened immunity, and fertility disorders in men. Its presence is also important for maintaining healthy hair and nails.
Additionally, it’s worth mentioning that selenium creates an antioxidant barrier in our body, protecting it against free radicals and oxidative stress.
Egg yolk is also a good source of B-vitamins. Just 2 egg yolks can cover 20% of the recommended daily intake of vitamin B5, also known as pantothenic acid, which strengthens the immune system, supports mental agility, improves mood, reduces fatigue, and participates in the metabolism of vitamin D.
Egg yolks also contain relatively high amounts of folate, which is vitamin B9. Folate is responsible for lowering homocysteine levels in the blood, and high levels of homocysteine can damage blood vessels and lead to the development of cardiovascular diseases.
Furthermore, folate plays a role in red blood cell production, and its deficiency can lead to anemia. It’s also worth mentioning that folate protects against neurodegenerative diseases, including reducing the risk of Alzheimer’s disease. Therefore, this nutrient can be seen as an investment in healthy aging.
Moreover, folate, similar to vitamin B5, provides us with energy, prevents fatigue, and ensures the proper functioning of the immune system.
Avocado
On the list of low-carbohydrate products, including those almost devoid of sugar but high in fat, we cannot overlook the exceptional fruit that is avocado.
This fruit contains as much as 15% fat. It’s worth noting that this fat consists of healthy monounsaturated fatty acids.
At the same time, it should be emphasized that avocado is an excellent source of potassium. In one half of the fruit, we have as much as 400 milligrams of potassium. Potassium is a component that ensures the proper functioning of the nervous system, is responsible for muscle contractility, and helps regulate blood pressure.
I must also mention that the presence of antioxidants in avocado prevents the oxidation of cholesterol in our bodies, which has been confirmed in scientific studies. It is important to know that it is this oxidized cholesterol that contributes to atherosclerosis, so avocado can be said to prevent atherosclerosis to some extent.
By the way, conducted studies have shown that regular consumption of avocado reduces the risk of coronary artery disease by as much as 21% and arterial hypertension by 17%.
It’s also worth knowing that avocado is rich in lutein, and providing lutein improves our vision and helps prevent eye diseases such as cataracts and age-related macular degeneration.
Chicken Liver
I decided that today’s list should also include liver.
It practically contains no carbohydrates and provides a relatively high amount of fat, although it is primarily a source of protein.
I included liver because few other products can match it in terms of the content of vitamins and minerals.
First and foremost, chicken liver is an excellent source of complete iron, zinc, selenium, and copper.
As for vitamins, it is rich in vitamin B2, also known as riboflavin, vitamin B3, or niacin, vitamin B5, also known as pantothenic acid, vitamin B6, vitamin B9, or folate, and it provides a significant amount of vitamin B12.
Additionally, it is highly abundant in vitamin A and the aforementioned choline, which can also be found in egg yolks.
Conclusion
I hope that with this article, I have managed to convince you that many fatty products are a true treasure trove of health, and for those who already consume them in large quantities, they are doing well.
At the same time, it is worth remembering that not all sources of fat are healthy.
I know that you’ve been wondering 😉 Why the above tomatoes all of a sudden?
Lemme’ explain…
Lycopene and its Superpowers
Tomatoes are super rich with lycopene.
Adding products rich in lycopene to our diet is beneficial for our health due to several reasons.
Lycopene is a powerful antioxidant and phytonutrient that gives fruits and vegetables their red color, such as tomatoes, watermelon, guava, and pink grapefruit.
Benefits of consuming lycopene-rich foods
Antioxidant Properties: Lycopene acts as an antioxidant in the body, helping to neutralize harmful free radicals. Free radicals are unstable molecules that can damage cells and contribute to chronic diseases such as cancer, heart disease, and aging. By consuming foods high in lycopene, we can help protect our cells from oxidative stress and reduce the risk of these diseases.
Heart Health: Lycopene has been associated with a reduced risk of cardiovascular disease. It helps lower blood pressure, reduces LDL (bad) cholesterol oxidation, improves blood vessel function, and decreases inflammation in the arteries. These effects contribute to a healthier cardiovascular system and a lower risk of heart attacks and strokes.
Cancer Prevention: Lycopene has been extensively studied for its potential role in preventing various types of cancer, including prostate, lung, breast, and digestive tract cancers. It exhibits anti-cancer properties by inhibiting the growth of cancer cells, inducing apoptosis (programmed cell death) in cancer cells, and preventing the formation of new blood vessels that support tumor growth.
Eye Health: Lycopene has shown promising benefits for eye health. It may help protect against age-related macular degeneration (AMD), which is a leading cause of vision loss in older adults. Lycopene’s antioxidant properties help protect the retina and lens from oxidative damage, reducing the risk of AMD and promoting overall eye health.
Skin Protection: Lycopene has been found to have photoprotective properties, helping to protect the skin from damage caused by UV radiation from the sun. It can help reduce sunburn, skin redness, and DNA damage caused by excessive sun exposure. Additionally, lycopene’s antioxidant properties contribute to healthy skin by combating oxidative stress and promoting collagen production.
I’m in! Let’s make the soup!
In a pot, we add onions and olive oil.
Remember that this is extra virgin olive oil, so it requires maintaining the appropriate temperature. Simply put, we do it over medium heat. Never too much and never too little. Remember to always find just about the right balance in your life.
Once the onions have become golden brown, we add garlic, salt, paprika, curry, and ginger.
Before I tell you which additional ingredient in this soup has another unique impact on our health, let’s sum up, what we have so far and how we can benefit from it in the long run.
Lycopene, present in tomatoes by 35%, reduces the risk of prostate cancer.
1:0 against that nasty cancer.
Additionally, onions, garlic, and ginger regulate glucose and lipid levels in the blood, which is beneficial for individuals with diabetes.
1:0 against any form of diabetes. Sounds good? Great!
Let’s get back to cooking.
It’s about that time we add some olive oil and tomatoes.
Read one life-inspiring tweet, then add lentils.
Think about something positive and pour in water. Just about enough to make a nice soup.
Just keep in mind that less is better or else you’ll have to consider adding more of the initial ingredients first in order to keep the proper flavor.
Worrying about us not telling you how much should you add? Life’s too short to worry about such “problems”.
In other words – don’t stress too much about the amounts. Add as much as you like.
Just add “by eye”. Trust us, it’ll be delicious and healthy 😉
While the soup cooks up nicely, let’s talk about one more ingredient which will benefit our bodies tremendously.
It is lentils.
Why?
Lentils are a rich source of plant-based protein, and scientific evidence suggests that substituting animal protein with plant-based protein reduces the risk of many chronic diseases.
This means that plant-based protein should appear more frequently on our table.
The liver is one of the most important organs, not only because it effectively detoxifies the body from toxins, but also because it has a much broader range of functions. The symptoms that appear when the liver ceases to function properly indicate how much it is involved in life processes.
I expect that some signs of liver dysfunction that I will mention may come as a surprise to some of you, so I encourage you to read this article to the end. Finally, I will also explain what tests to perform to preliminarily assess the condition of your liver.
Bilirubin – An unknown compound of great importance
I’ll start with the most well-known symptom, or rather a group of several different signs that indicate something is wrong with our liver. Of course, I’m referring to jaundice.
During jaundice, we primarily observe a yellow-brown discoloration of the skin, as well as yellowing of the whites of the eyes and mucous membranes.
This is caused by the deposition of bilirubin in various tissues.
For those not familiar with bilirubin, in simplified terms, it is a yellow pigment released as a result of the natural breakdown of red blood cells, or erythrocytes. It’s important to know that the liver captures excess bilirubin from the blood and then transforms it into other components. It transports it through the bile ducts to the digestive tract, where it is excreted with feces. This is what happens when our liver is functioning properly.
However, if the liver is damaged, it fails to process bilirubin effectively. One of the effects is the accumulation of bilirubin in tissues and the yellowing of the skin. However, if the liver stops transmitting bilirubin to the digestive tract, it will not color the stool. As a result, during jaundice, we observe pale-colored stools.
At the same time, when bilirubin accumulates in the blood, its excess is eliminated through urine, which can cause discoloration of urine. Therefore, darkening of urine is another sign of jaundice.
Jaundice can be caused by a variety of liver diseases, primarily including liver cirrhosis, viral hepatitis, autoimmune hepatitis, biliary tract inflammation, and liver tumors. Jaundice can also occur as a result of liver damage caused by drug overdose, alcohol abuse, or mushroom poisoning.
As a side note, without going into further detail, it’s worth mentioning that jaundice can also be caused by other unrelated health issues.
When discussing symptoms of a diseased liver, it’s also important to note that, for example, liver cirrhosis is often accompanied by general weakness or even chronic fatigue and increased tiredness.
Moreover, in the case of the mentioned disease, fatigue is sometimes the only symptom for a long time. I would like to add that fatigue can have a significant impact on our quality of life, making it difficult to perform professional work, engage in sports, or even pursue our hobbies.
I realize that fatigue is not a very specific symptom that can be attributed to many other health problems. However, if it appears, it is worth paying attention to whether it is accompanied by other signs that I am discussing today.
In individuals with liver cirrhosis, malnutrition is also frequently observed.
All this applies to me, PLUS – I’m losing appetite…
In addition to fatigue, I mean loss of appetite, as well as uncontrolled and unintentional weight loss.
This is caused, among other factors, by the presence of hypermetabolism, which means an acceleration of the basal metabolic rate, in some patients with the mentioned disease.
Furthermore, when the liver is insufficient, it fails to properly process the nutrients provided with food, including fats, proteins, and carbohydrates. This, combined with the accompanying inflammatory state, leads to increased breakdown of body proteins, known as catabolism.
I would like to add immediately that disturbances in the metabolism of these mentioned nutrients can also cause symptoms related to the digestive tract.
In addition to the loss of appetite, these include diarrhea, bloating, a feeling of heaviness in the upper abdomen after meals, nausea, and vomiting.
Often underestimated pain
I would also like to mention that during liver disease, pain may occur in the area below the rib cage, usually on the right side of the body.
However, I must emphasize that the liver itself does not feel pain because it is not innervated by sensory nerves.
The perceived pain is caused by the enlargement of the liver, which puts pressure on the surrounding tissues, including the liver capsule.
During liver disease, especially in the case of cirrhosis, there can also be a change in the appearance of our body silhouette. I’m referring to the appearance of what is called “chestnut man.” This refers to a situation where our arms and legs become slimmer due to muscle loss, while there is an increase in abdominal circumference caused by liver enlargement, which is professionally referred to as hepatomegaly.
Enlargement of the liver – when the situation becomes serious
Liver enlargement can result from various factors, including ongoing inflammatory conditions, bile stasis in the liver, and, in extreme cases, the presence of tumors. In addition to liver cirrhosis, which can cause liver enlargement and increased abdominal volume, it can also occur due to conditions such as viral hepatitis (types A, B, or C), liver steatosis (fatty liver), or drug-induced hepatitis caused by medications like statins and paracetamol.
It should be noted that liver enlargement can also occur due to other problems unrelated to the liver itself. This includes conditions such as right-sided heart failure or hepatic vein thrombosis, which cause bile stasis in the organ.
Experiencing nosebleeds and skin irritations from an unknown source?
Speaking of appearance, I must also mention that besides the aforementioned jaundice discussed at the beginning of the article, there can be other visible changes in the skin.
To understand this aspect, it’s important to know that the liver plays a crucial role in producing blood clotting factors. Therefore, when it stops functioning properly, there is a decrease in the concentration of clotting factors in the blood. As a result, patients with liver diseases may experience spontaneous nosebleeds and gum bleeding. Additionally, they tend to develop bruises easily.
Furthermore, a condition known as “spider angioma” or “spider nevi” may appear, which is enlarged and bursting superficial blood vessels on the skin. They typically have a star-like shape, with red dot-like elevations from which branching lines radiate. These changes are most commonly observed in the upper part of the chest, but they can also appear on the face and upper limbs.
Among the vascular changes visible on the skin in the course of liver cirrhosis, we should also mention the so-called “caput medusae.” This refers to the appearance of enlarged veins in the area around the navel, somewhat resembling the mythological Medusa, who had snakes instead of hair on her head.
Palmar Erythema
Additionally, in the course of liver cirrhosis, we often encounter a condition called “palmar erythema” and “plantar erythema,” which refers to redness of the palms or the soles of the feet.
Skin changes accompanying liver diseases, especially cholestasis, which is the stagnation of bile, also include persistent itching of the skin. It’s worth noting that it can occur at various stages of liver disease, often in the early phases.
It is quite characteristic that the itching intensifies during the nighttime when the skin is warmed. Typically, this problem affects the skin of the hands and feet.
As a result of the itching, there are often scratch marks, which are skin abrasions that occur due to continuous scratching.
The Connection Between Liver Disease and Hormonal Problems
The liver plays a crucial role in maintaining hormonal balance within the body. Liver disease can disrupt this delicate equilibrium and lead to hormonal imbalances.
The liver is responsible for metabolizing hormones, including estrogen, testosterone, and thyroid hormones, as well as producing proteins that transport these hormones throughout the body.
When the liver is compromised, such as in cases of liver cirrhosis or hepatitis, its ability to regulate hormone levels is affected.
This can result in a range of hormonal problems, including menstrual irregularities, infertility, decreased libido, and even the development of secondary sexual characteristics.
Understanding the connection between liver disease and hormonal issues is important for managing and treating both conditions effectively.
In other words – liver is involved in processing sex hormones, including estrogen (the female hormone) and testosterone (the male hormone), and in the course of liver cirrhosis, the balance between these hormones is disrupted.
As a result, men often experience gynecomastia, which is the enlargement of breast glands.
Additionally, these hormonal imbalances can be accompanied by changes in body hair. In men, we observe hair loss in areas such as the armpits, chest, and genital region, while women may experience excessive hair growth on the face and forearms.
When the liver is not functioning properly, it can also leave a mark on our nails.
Scientific literature states that in the course of liver cirrhosis, a condition called Terry’s nails may appear.
This change involves a significant portion of the nail plate turning white, while a narrow pink strip is observed at the distal end, or the very tip, of the nail.
I found information stating that Terry’s nails occur in up to 80% of individuals struggling with the mentioned disease. And as many of you are probably well aware, the liver is the most important detoxifying organ, and if liver failure develops, it weakens the body’s processes of eliminating various toxic substances.
As a consequence, various neurotoxic substances start to accumulate in the body, which can penetrate the central nervous system and cause neurologic and psychiatric disorders. This can result in a range of different symptoms. I’m referring to disturbances in concentration, memory, and attention, mood changes, irritability, anxiety, restlessness, anxious reactions, uncontrollable anger, reversal of sleep-wake cycle, and muscle tremors.
Keep your health in check
Now I will briefly explain to you which tests are best to perform initially if we want to assess the functioning and condition of our liver. The basis is the measurement of liver function tests, which involve the activity of two enzymes present in the liver.
I’m referring to alanine aminotransferase, abbreviated as ALT, and aspartate aminotransferase, or AST. Elevated liver function tests can indicate primarily viral hepatitis, as well as hepatitis caused by alcohol or an excessive immune response.
Additionally, an increase in liver function tests is observed in cases of poisoning and liver damage caused by hepatotoxic substances, including drug abuse, for example. Sometimes elevated liver function tests indicate fatty liver disease.
However, I must emphasize that in certain liver diseases, liver function tests may be within normal range. Another enzyme whose activity can be assessed is alkaline phosphatase, abbreviated as ALP. Its elevated levels are observed, among others, in liver diseases associated with bile stasis, such as bile duct inflammation or viral hepatitis.
However, it is important to know that high alkaline phosphatase levels can also be caused by bone diseases. Therefore, if we want to assess liver health, this test is performed as an additional one, not the only one.
If we suspect liver problems in ourselves, it is also good to measure the bilirubin level, which I mentioned at the beginning of the article. Elevated bilirubin levels in the blood may indicate viral hepatitis, liver cancer, as well as liver cirrhosis. Very often, increased bilirubin is also observed in diseases of the biliary tract, such as bile duct stones or inflammation of the bile ducts.
Blood Clotting Efficiency
You may remember, as I mentioned before, that the liver produces clotting factors and is responsible for proper blood clotting.
However, when it becomes inadequate, spontaneous bleeding can occur, which also reflects in laboratory test results.
I’m referring specifically to the measurement of the so-called prothrombin time, which is the time required for proper plasma clotting.
When the result is elevated, indicating a prolonged prothrombin time, it signifies delayed blood clotting.
And such a situation can be encountered in the course of liver dysfunction.
Albumines: One of the many key factors to our overall well-being
Albumin is a protein found in the blood and plays a crucial role in maintaining our overall health and well-being. Its significance cannot be overstated, as it serves various essential functions within the body.
First and foremost, albumin functions as a carrier molecule, transporting hormones, fatty acids, medications, and other substances throughout the bloodstream. This ensures that these vital compounds reach their intended destinations and can perform their respective roles effectively.
Additionally, albumin helps regulate the osmotic pressure in blood vessels, preventing excessive fluid leakage into tissues. This helps maintain proper blood volume and prevents the occurrence of edema or swelling.
Albumin is also involved in the maintenance of pH balance in the body, contributing to the stability of bodily fluids. It aids in buffering the blood, ensuring that it remains within the optimal pH range for normal physiological processes to occur.
Furthermore, albumin plays a crucial role in preserving the body’s nutritional status. It acts as a reservoir of amino acids, which are the building blocks of proteins. During periods of fasting or malnutrition, albumin releases amino acids to provide a source of energy and support various bodily functions.
In the context of medical diagnostics, albumin levels are frequently measured to assess liver and kidney function, as well as nutritional status. Abnormal albumin levels can indicate underlying health issues and guide healthcare professionals in determining appropriate treatment strategies.
How does the above refers to the previous part? It’s very simple.
You may remember that I wrote about how the liver produces clotting factors and is responsible for proper blood clotting. However, when it becomes dysfunctional, spontaneous bleeding can occur, which also affects laboratory test results.
I am referring to the measurement of a parameter known as prothrombin time, which indicates the time required for plasma to clot properly. If the result is elevated, meaning that the prothrombin time is prolonged, it indicates delayed blood clotting. This situation is often observed in cases of liver failure.
Final Words
In any case, when the liver is not functioning properly, as you may already suspect, it produces fewer albumins, leading to a decrease in their concentration in the blood. Therefore, if we measure the level of albumin in the blood and it falls below the normal range, it may indicate liver diseases such as cirrhosis or damage caused by toxic substances.
If the test results mentioned earlier deviate from the norm, further imaging tests are conducted, including liver ultrasound (USG), and even histopathological examinations involving liver tissue sampling, which refers to liver biopsy.
However, in the first instance, it is essential to perform blood tests that I mentioned to you.
Power food which is not only easy to acquire but also cheap. Impossible you’ve said?
Possible 🤷♂️
Introducing, a powerful addition to your diet which offers numerous health benefits and is packed with antioxidants. A simple solution to help fight free radicals and reduce the risk of chronic diseases. Concerned about heart health? What if one ingredient would lower it significantly whilst offering other benefits like lowering inflammation, and strengthening the immune system?
In other words – reserve a 10-minute ride into the better-you scenario. 😉
Today, I will tell you about the exceptional health benefits of one of the most popular vegetables in many countries, and I’m referring to onions.
According to statistical data, during the season, as many as 66% of the world’s population reaches for this vegetable at least once a week. That’s why I believe it’s even more important to know what goodness lies within it.
But beware! 👏
I would like to encourage you not only to choose white or yellow onions but above all, to opt for red onions, and I will explain why in a moment.
Medicinal value of onions
I will start by briefly explaining which components present in onions contribute to their health benefits.
Similar to the popular garlic, onions contain sulfur compounds such as allicin, isoalliin, and diallyl disulfide, but in much smaller quantities compared to garlic. However, this does not mean that onions are less valuable.
What sets onions apart is their high content of antioxidants in the form of flavonols, with quercetin being the most important representative. It is largely responsible for the beneficial effects of onions on health.
Additionally, I would like to mention that onions are one of the richest dietary sources of this component.
Red Barron, I mean… Onion
I would like to draw your attention to a particular advantage of red onions over other varieties. By delving into scientific literature, we can learn that red onions can contain up to twice as much quercetin as yellow onions. It fares even better compared to white onions, boasting over six times the amount of this compound.
Furthermore, red onions also contain anthocyanins, which give them their characteristic color and possess strong antioxidant properties. According to this information, it is advisable to opt for red onions most frequently, although yellow onions are also valuable. The least benefits can be gained from white onions.
Now that you are aware of the components that make onions a valuable vegetable let’s proceed to discuss the health benefits that can be obtained when regularly incorporating them into our diet.
It’s worth knowing that similar to garlic, onions have anticoagulant properties, meaning they slow down the blood clotting process. Therefore, scientists consider onions to be a valuable dietary component for preventing clot formation and the development of thrombosis. This implies that onions help maintain proper cardiovascular function.
However, it’s important to note that onions exhibit such health properties mainly when consumed raw. Researchers have observed that subjecting onions to heat can diminish their aforementioned activity. Therefore, if you seek their antiplatelet or anticoagulant effects, it is best to consume them raw.
Cardioviscular health
In the context of cardiovascular health, it is worth mentioning that previous experiments conducted on animals have confirmed that onions have a hypotensive effect, meaning they lower blood pressure. Experts believe that this activity stems from the compounds present in onions stimulating the production of nitric oxide, which dilates arteries and consequently reduces blood pressure.
However, similar to the anticoagulant properties mentioned earlier, subjecting onions to high temperatures, such as boiling, frying, or baking, can significantly diminish the effectiveness of this activity.
Staying on the topic of cardiovascular health, I would like to emphasize that regular consumption of onions has a positive impact on blood lipid profile. Scientists analyzed the results of ten studies involving humans and unequivocally demonstrated that onions restore the balance between HDL and LDL cholesterol levels. This effect is crucial because if blood tests reveal elevated LDL levels along with reduced HDL concentrations, it indicates a higher risk of developing atherosclerosis. Based on the information I provided, it can be inferred that onions exhibit certain anti-atherosclerotic effects.
Everything I have just mentioned—onions’ anticoagulant, blood pressure-lowering, and anti-atherosclerotic properties—translates into specific clinical effects. For example, in 2009, experts from Italy published the results of a study that showed individuals who consumed at least one portion of onions per week had a 22% lower risk of experiencing an acute myocardial infarction (heart attack).
Interestingly, as researchers demonstrated within the discussed scope, onions proved to be more effective than garlic.
Neuro-Degenerative Shield
While preparing today’s article, I came across a fascinating study from 2021 that involved adult and older participants aged between 60 and 80 years. In this experiment, the subjects consumed onions daily for six months. After this period, the researchers assessed the impact on their cognitive function.
It turned out that permanently incorporating onions into their diet led to an improvement in cognitive function and, consequently, slowed down the progression of dementia. The researchers attribute this effect to the presence of quercetin, which, among other things, enhances blood flow in the brain, promoting neurogenesis or the generation of new nerve cells.
Furthermore, due to their antioxidant properties, the compounds present in onions protect neurons from damage caused by neurotoxins, effectively inhibiting neurodegenerative changes.
The obtained results indicate that onions can be a beneficial addition when it comes to preserving our brain’s functionality. Importantly, this effect was observed in older individuals, suggesting that it is never too late to make dietary changes for potential benefits.
Strengthening Bones – Naturally
I understand that while reading this material on the health properties of onions, some individuals may not have expected to hear that onions can improve bone health.
Strong bones are typically associated with nutrients like vitamin D, vitamin K, calcium, and magnesium. However, it turns out that onions, despite not containing these elements, also contribute to strengthening our bones.
For example, a study involving peri- and postmenopausal women aged 50+ demonstrated that individuals who consumed onions daily had, on average, a 5% higher overall bone density compared to those who consumed onions only once a month or less frequently.
A similar effect was observed in another experiment where women were given 100 milliliters of onion juice daily for eight weeks. At the end of the study, it was found that onions partially inhibited the decline in bone mineral density.
This is due to the presence of bioactive compounds in onions that suppress the formation of osteoclasts, which are bone-resorbing cells that contribute to bone breakdown. Additionally, onions stimulate the production of osteoblasts, which are bone-forming cells that help build our bones.
Anti-Cancer Angel
Speaking of the health properties of onions, it is impossible not to mention its remarkable anti-cancer activity. As scientific literature suggests, incorporating onions into our diet can protect us from various types of cancer. It is particularly effective in relation to gastrointestinal cancers.
In one of the renowned scientific journals, a study was published demonstrating that individuals who consume large amounts of onions have a 46% lower risk of developing stomach cancer compared to those who rarely consume this vegetable. Another publication reveals that including onions in daily diet is also associated with a reduced risk of colorectal cancer, oral and pharyngeal cancer, as well as esophageal cancer.
Furthermore, it is worth emphasizing that onions exhibit more potent anti-cancer effects than garlic. Additionally, in the context of cancer prevention, onions can be particularly beneficial for women. A study from 2016 suggests that regular onion consumption is associated with a 37% lower risk of breast cancer. It is important to note that this high efficacy refers to raw onions rather than those subjected to heat treatment.
Delving into the scientific literature, we can also find information that women who frequently consume onions have a lower incidence of endometrial cancer and ovarian cancer. Onions can also provide benefits to individuals with elevated blood sugar levels, such as those with diabetes. In a small study, researchers observed that regular consumption of 100 grams of red onion (approximately one onion) significantly reduces blood glucose levels. Interestingly, some individuals experience such satisfactory results that they are able to reduce the dosage of their anti-diabetic medications.
This only highlights the tremendous health potential that lies within natural products and emphasizes the importance of harnessing their benefits.
Unknown Hypoglecymic effect
The hypoglycemic effect of onions, i.e., lowering blood sugar levels, is likely due to the compounds present in them that improve the functioning of pancreatic beta cells responsible for insulin release. Insulin, in turn, reduces glucose levels in the blood by transporting it into the cells of our body.
Furthermore, researchers believe that onions can also modify the activity of certain enzymes involved in glucose metabolism in the human body.
I also came across a study that confirmed the contribution of onions to mitigating insulin resistance, which is another factor through which this vegetable improves our carbohydrate metabolism.
It is also worth noting that the compounds found in onions exhibit hepatoprotective effects, meaning they protect the liver from damage. This includes damage caused by harmful effects of drugs and heavy metals.
Moreover, animal experiments have shown that the components present in onions improve the functioning of a fatty liver. This refers to their beneficial reduction of liver enzymes and even their potential to decrease steatosis (fatty liver) and inflammation in this organ.
Another advantage of consuming onions is their prebiotic properties. In simpler terms, onions contain beneficial compounds called fructooligosaccharides, which nourish the bacteria inhabiting our intestines. This means that consuming onions promotes the growth of microorganisms that are beneficial for our health. This effect is particularly important, for example, after completing antibiotic therapy, when the restoration of our gut microbiota is crucial.
As mentioned earlier, onions contain polyphenols, including quercetin, which possess strong antioxidant properties. Numerous studies have demonstrated that onions have the ability to neutralize free radicals and prevent oxidative stress.
Overall, onions offer a wide range of health benefits, including their impact on blood sugar levels, liver protection, prebiotic effects, and antioxidant properties.
Moreover, scientists have found that onions also exhibit anti-inflammatory properties, which contribute to reducing inflammation. In one of the recent studies from 2021, the authors explicitly stated that onions provide therapeutic value in the treatment of various diseases associated with oxidative stress and inflammation.
As I mentioned in one of my recent videos, even 60% of all deaths worldwide are caused by diseases that have chronic inflammation as their underlying factor. This further emphasizes the valuable nature of onions as a vegetable for our health.
I will give you a suggestion for a specific dish using onions. It may not be groundbreaking because I believe many of our readers have already practiced something similar.
I’m referring to herring salad with onion, apple, pickled cucumber, apple cider vinegar, and olive oil.
In my opinion, it’s worth combining onions with herring because consuming this type of fish, just like onions, is associated with slowing down the development of dementia and reducing the risk of its occurrence.
Similarly, herring also strengthens our cardiovascular system. Scientists have confirmed that incorporating fish into our diet is associated with a lower risk of coronary heart disease, heart attacks, and strokes.
Furthermore, the omega-3 fatty acids present in fish have anti-inflammatory properties, similar to the compounds found in onions.
There is a reason why I included apple cider vinegar in the recipe for a healthy salad. We value it primarily because it is very effective in lowering blood sugar levels and alleviating insulin resistance, which is also a benefit that onions can boast.
Additionally, apple cider vinegar has the ability to significantly reduce triglyceride levels, making the salad even more beneficial for our circulatory system.
It is also worth enriching the mentioned dish with extra virgin olive oil because, like onions, it has a positive impact on the functioning of the cardiovascular system.
Similar to onions, olive oil helps restore the balance between HDL and LDL cholesterol levels and additionally prevents the oxidation of cholesterol, which is a harmful modification occurring in blood vessels. This is why it also exhibits anti-atherosclerotic effects.
As researchers have demonstrated, regular consumption of olive oil reduces the risk of coronary heart disease by 27% and strokes by 26%.
Furthermore, olive oil protects us against certain types of cancer, just like onions do for gastrointestinal cancers and breast cancer. It reduces the risk of liver steatosis and improves communication between nerve cells, to some extent preventing neurodegenerative diseases.
Important Safety Measures
Now a few words about the safety of consuming onions.
In general, as I have demonstrated, onions are a health-promoting food. However, some individuals should exercise caution when consuming them.
First and foremost, it is important to be aware that onions can be relatively difficult to digest. Therefore, individuals who require a light diet should limit their onion consumption.
It is also worth noting that onions contain fructooligosaccharides, which can cause adverse effects in individuals with gastrointestinal issues, including those suffering from irritable bowel syndrome.
Furthermore, individuals with gastroesophageal reflux disease (GERD) should be aware that onions can exacerbate their condition, including causing heartburn.
People taking anticoagulant medications should approach high onion consumption with caution as well, considering what I mentioned earlier about onions slowing down blood clotting.
Additionally, it is not recommended to feed onions to dogs as they can be harmful to them. Onions can cause a condition called hemolytic anemia in dogs, leading to the destruction of red blood cells.
Summary
Onions, with their distinct flavor and aroma, are not just a kitchen staple but also a powerhouse of health benefits.
These humble bulbs contain compounds that can positively impact our well-being. One notable advantage is their potential to regulate blood sugar levels, making them beneficial for individuals with diabetes.
Additionally, onions have been found to possess anti-inflammatory properties, aiding in the reduction of chronic inflammation, a common underlying factor in various diseases.
However, it’s important to be mindful of certain considerations, such as their digestibility for individuals with sensitive stomachs and potential interactions with certain medications.
Despite these precautions, incorporating onions into our diets can be a simple and delicious way to support our overall health.
In the rich tapestry of Chinese culinary and medicinal traditions, there exists a venerable national treasure known as Guo Lao, or more commonly, licorice. This sweet rhizome, scientifically identified as Glycerrhiza uralensis or G. glabra, holds a cherished place in both kitchens and pharmacies due to its exceptional popularity and its ability to harmonize with other herbs in traditional Chinese formulas.
The Name and Nature of Guo Lao:
Chinese Moniker – Gan Cao: The true Chinese name for this remarkable herb is Gan Cao. In traditional Chinese medicine, Gan Cao is celebrated for its multifaceted properties, acting as a Qi tonic, anti-inflammatory agent, and possessing adaptogen-like qualities.
Harmonizing Systems: Guo Lao stands out for its ability to regulate the nervous, endocrine, and immune systems, showcasing adaptogenic prowess.
Respiratory Support: Particularly beneficial for the respiratory system, Gan Cao soothes sore throats, alleviates dry, spasmodic coughs, and provides moisture to the lungs in various conditions.
Digestive Elixir: Known for its soothing effects, Gan Cao aids in managing conditions such as gastritis, ulcers, IBS, and IBD.
Immune Normalization: This herb plays a role in immune normalization, making it a valuable ally in cancer therapies, allergies, and auto-immune conditions.
Blood Sugar and Cortisol Regulation: Gan Cao’s influence extends to stabilizing blood sugar levels and boosting cortisol, offering support in conditions where cortisol is depleted.
Topical Applications: Beyond internal use, licorice serves as an antiviral agent in topical applications, effectively addressing skin conditions like shingles.
Medicinal Caution:
While Gan Cao boasts an impressive array of health benefits, it’s crucial to exercise caution. Licorice is contraindicated in cases of fluid accumulation, hypertension, and kidney disease.
Culinary Application – Beyond Medicine:
Guo Lao in the Kitchen:
Marinades for Poultry and Meat:
Guo Lao finds its way into Chinese kitchens through marinating poultry and meat.
Create a base using soy sauce and white wine, and infuse it with sliced onions, ginger, cloves, orange peel, and licorice.
Allow the meat or poultry to marinate for several hours or overnight to absorb both its mild, sweet flavor and medicinal properties.
Sauce Infusion:
Once the marination process is complete, the marinade can be cooked and poured over the meat as a delectable sauce, bringing forth a unique blend of flavors and health benefits.
Conclusion:
In the realms of Chinese medicine and cuisine, Guo Lao, or licorice, emerges as a versatile and cherished ingredient. From its profound medicinal benefits to its subtle yet distinctive flavor in culinary applications, this venerable national treasure continues to captivate the hearts of those who appreciate the intersection of health and gastronomy in Chinese traditions. So, whether you’re exploring herbal remedies or culinary delights, let Guo Lao guide you on a journey of taste and well-being.
The compound I will talk about in this article is exceptionally important for the intestines and improves the absorption of magnesium, zinc, and copper by even several dozen percent. Certain amounts of it can be obtained from several plant products, but we can also opt for a ready-made product in the form of a white powder with only this one isolated ingredient. And since we need small amounts of it for our health, such a product is inexpensive.
The cost of such nutritional support is approximately $2.64 per month.
Health benefits of inulin
To avoid keeping you in suspense, I will immediately say that we are talking about inulin.
Inulin is a natural ingredient from the group of fructooligosaccharides, which are compounds with a wide, beneficial impact on our body.
As I mentioned before, this ingredient occurs naturally in nature.
Its highest quantities are found in plants such as chicory, dandelion, dahlia, burdock, and agave.
When it comes to pure, isolated inulin in the form of white powder that can be bought in a store, it is usually derived from chicory.
As for the everyday products we reach for, among them, garlic and onions contain the most inulin.
Relatively high amounts of inulin can also be found in the tuber of Jerusalem artichoke, which can be used to make a healthy cream soup or can be used as a substitute for potatoes.
Nevertheless, since we don’t consume these products in large quantities, if we are concerned about regularly supplying this component, it is worthwhile to opt for pure inulin.
Speaking of inulin, I must add that it is a low-calorie ingredient.
It provides nearly three times fewer calories than table sugar.
A fantastic and healthy alternative to sugar!
Interestingly, inulin is characterized by a gentle sweetness, which makes it a natural substitute for sugar for some individuals.
However, I will add that it is less sweet than regular sugar, xylitol, or erythritol.
If, however, we only need a little sweetness, in my opinion, it is an excellent solution, especially considering its wide range of health properties, which I will now discuss in more detail.
Suffering from Irritable Bowel Syndrome?
First and foremost, inulin is a great ally for our intestines.
For example, it improves intestinal peristalsis, and studies have clearly shown that it helps prevent chronic constipation. Therefore, if you have problems with regular bowel movements, I believe that incorporating inulin into your diet is a good idea.
I would like to add that to achieve such satisfactory results, it is sufficient to consume inulin in an amount ranging from approximately 3 to 15 grams per day.
Speaking of the intestines, I will also mention that inulin is a natural prebiotic.
By this, I mean that it is a nutrient for the beneficial bacteria residing in our gastrointestinal tract, or, in scientific terms, it has a positive impact on our gut microbiota.
For example, in 2022, a team of international researchers published an extensive scientific study confirming that regular intake of inulin promotes a beneficial increase in the population of bacteria from the Bifidobacterium genus.
In light of this information, if you wish to restore your gut microbiota, for example, after completing antibiotic therapy, it is definitely worthwhile to turn to inulin.
Inulin helps in better absorption of zinc and magnesium
What is particularly remarkable about inulin is that it enhances the absorption of certain mineral components after consumption.
Specifically, delving into the scientific literature, we find information that inulin improves the absorption of magnesium, zinc, copper, and calcium.
By this, I mean a significant increase in bioavailability by several dozen percent.
For example, in one study, the authors observed that the use of proton pump inhibitors such as omeprazole, which are medications prescribed for individuals dealing with conditions like gastroesophageal reflux disease, contributes to a decrease in magnesium levels in our bodies. This is because these medications disrupt the absorption of magnesium from the gastrointestinal tract.
Interestingly, the use of inulin has been found to help restore proper absorption and concentration of magnesium in the blood.
The obtained results only confirm that if we are experiencing a deficiency of the mentioned mineral components for some reason, it is worth incorporating inulin into our diet to support their supplementation.
We are talking about amounts in the range of approximately 20 grams of inulin per day.
Certainly, some of you may wonder how inulin enhances the absorption of mineral components.
Well, experts believe that after consuming inulin, when it reaches the large intestine, it undergoes fermentation.
During this process, short-chain fatty acids are produced, which lower the pH in the intestines, increasing the solubility of mineral compounds. As a result, they are more easily transported from the intestines to the bloodstream.
Inulin lowers bloog sugar levels
I also recommend inulin to individuals dealing with carbohydrate metabolism disorders.
I’m referring to people with diabetes, insulin resistance, or those who generally want to lower their blood sugar levels.
In 2019 and 2020, experts published two extensive analyses of scientific studies, based on which they concluded that inulin contributes to lowering fasting blood glucose levels, and the effectiveness of this action is very satisfactory.
The individuals studied experienced a reduction in sugar levels by as much as 10 milligrams per deciliter.
Furthermore, it is worth mentioning that the use of inulin led to a decrease in the value of the HOMA-IR parameter.
In simpler terms, inulin has led to the alleviation of insulin resistance.
Moreover, individuals taking inulin also experienced a reduction in glycosylated hemoglobin, indicating that its beneficial impact on carbohydrate metabolism is long-lasting. Therefore, I emphasize that if you have elevated blood sugar levels, inulin can be a valuable addition to your daily diet.
Speaking of patients with type 2 diabetes, I’ll also mention that in one experiment, researchers observed that the use of 10 grams of inulin per day for 2 months resulted in a beneficial decrease in liver enzymes such as alanine aminotransferase (ALT) and aspartate aminotransferase (AST). This indicates that inulin improves liver function in these individuals.
Inulin has a blood pressure lowering effect
I consider inulin to be a valuable dietary component for individuals with elevated triglyceride levels as well. This is because regular consumption of inulin helps lower their concentration.
In a study from 2021, which is being referenced, the authors demonstrated that incorporating inulin into the diet led to a reduction in triglyceride levels by nearly 20 milligrams per deciliter. This indicates that the mentioned inulin is an invaluable support for our cardiovascular system.
I would also add that to achieve noticeable effects within the mentioned range, it is recommended to consume around 10 to 15 grams of inulin daily.
Speaking of cardiovascular benefits, it’s worth mentioning that inulin exhibits some hypotensive effects, meaning it has the ability to lower blood pressure.
For the purpose of this material, I came across a recent study from 2020 that confirmed the use of inulin contributes to a significant reduction in systolic blood pressure in women. Once again, an effective daily amount proved to be between 10 and 15 grams.
Beneficial for Patients with Kidney Failure
Among the health benefits of inulin, I also include its ability to help lower blood uric acid levels in patients with renal insufficiency. This is a highly beneficial effect as elevated uric acid levels can disrupt our metabolic health.
This effect is likely due to the fact that, as I mentioned earlier, inulin promotes the growth of certain beneficial bacteria, which in turn have the ability to break down uric acid.
The Anti-Inflammatory Power of Inulin
Reviewing scientific publications on the properties of inulin, we can also learn that this ingredient exhibits anti-inflammatory effects. In several studies, researchers noted that consuming inulin contributed to a reduction in the levels of pro-inflammatory molecules, such as C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-alpha).
This effect has been observed, among others, in women suffering from type 2 diabetes and polycystic ovary syndrome (PCOS).
How to consume inulin?
Now that we know that inulin is a highly beneficial and health-promoting ingredient, let me briefly explain how to use it.
As I mentioned earlier, it is best to consume inulin in an amount of approximately 10 to 20 grams per day, which corresponds to 1 or 2 tablespoons of pure powder.
However, it is important to be aware that individuals who do not regularly consume this type of prebiotic substance may experience some gastrointestinal discomfort during the first few days of using inulin. This can manifest as bloating, a feeling of fullness in the abdomen, or diarrhea.
However, this is a normal occurrence and usually resolves within about 3 days of starting to use inulin.
To minimize the risk of experiencing these uncomfortable symptoms, I suggest gradually introducing inulin into your diet, starting with smaller doses. For example, you can begin with approximately 1 or 2 grams, which is roughly 1/4 or 1/2 teaspoon per day.
After about 3 days, you can increase the amount to 1 teaspoon per day and gradually increase the portions every few days until reaching the recommended 10-20 grams, which is 1 or 2 tablespoons per day.
Of course, you can divide the daily amount of inulin into several servings throughout the day, which is actually recommended.
Which products should I add inulin to?
The question remains: in what form should inulin be consumed?
It is worth noting that inulin does not alter the taste and smell of dishes, except that it may impart a slight sweetness to some when used in larger quantities. Furthermore, it is a water-soluble ingredient.
Due to its easy application, I recommend adding inulin to various beverages, including coffee. In fact, some of you may have noticed that several grain-based coffees available on the market are enriched with added inulin.
Interestingly, I even came across a study that showed that inulin-enriched coffee increases the feeling of satiety.
Thanks to its appetite-suppressing properties, a beverage prepared in this way can be helpful in maintaining a healthy body weight.
Additionally, similar to inulin, coffee has a beneficial effect on carbohydrate metabolism and helps maintain a proper blood glucose level. Since inulin has a natural sweetness, there is no need to add sugar to such a coffee if you have been using it previously.
There’s nothing stopping you from adding inulin to tea, herbal infusions, vegetable or fruit juice, as well as various types of smoothies. It can also be used as an additive to fermented dairy products, including plain yogurt and kefir, especially since it enhances the absorption of calcium present in them.
Furthermore, I know that some people also use inulin as an ingredient in soups, sauces, puddings, ice creams, and even oatmeal.
BONUS – Delicious Nut Butter – Free Recipe
I also recommend making homemade nut butter and enriching it with inulin. As we know, nuts are a good source of magnesium and zinc, and inulin enhances the absorption of these minerals in the intestines, allowing our bodies to better utilize the nutrients present in nuts.
Moreover, nuts, similar to inulin, have a beneficial effect on the beneficial bacteria in our intestines and also help lower triglyceride levels in the blood.
To make such nut butter, simply place a handful of your favorite nuts and half or one tablespoon of inulin in a blender and blend until you achieve a smooth consistency.
Possible side effects and who should be doubly careful
As for contraindications to using inulin, there are actually very few. Due to the fact that inulin is a compound that is not digested but is fermented by bacteria in the intestines, it may not be suitable for some individuals with intestinal problems.
Primarily, this refers to people suffering from irritable bowel syndrome (IBS). In such individuals, it may exacerbate certain gastrointestinal symptoms, including the mentioned bloating, diarrhea, and abdominal pain.
Final words
Without a doubt, inulin has remarkable health benefits when incorporated into our diet.
I’ve tried my best to summarize it’s positive effects, including improved blood sugar control, cardiovascular support, gut health enhancement, weight management aid, liver function support, and its potential benefits for individuals with kidney failure.
Unlock the full potential of inulin for a healthier you and incorporate it into your daily routine ASAP ❤😉
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