Don’t you feel like you have to color outside the lines and break the mold sometimes? Well, every now and then, you need to make a recipe that is slightly outside the box. This is one of those recipes and although it may seem strange and foreign, we promise that it boasts tons of flavor. Raw almonds make up the base of this recipe, but the drink gets its color and some flavor from black sesame seeds. 

The recipe for most nut milks is very simple. It is usually a 1:2 ratio where you use one cup of nuts and two cups of water. You can use that ratio and increase the measurements accordingly if you want to make a bigger batch. Ideally, you soak the almonds in water for a couple hours, or even overnight, to help soften and plump them up. Soaking almonds, or any nut for that matter, also helps release the slightly bitter taste. You can also soak black sesame seeds if you want. Just make sure that you discard the soaking liquid for both the almonds and black sesame seeds. 

Black sesame seeds have already been roasted, meaning you cannot enjoy this drink while cleansing. Black sesame seeds don’t just uniquely color this almond milk, though, they also exhibit impressive health benefits. They are high in copper, which offers anti-inflammatory properties that may ease joint pain. They are also rich in magnesium and calcium, which work to lower blood pressure and support bone health, respectively. Finally, black sesame seeds contain unique lignins, which may help reduce cholesterol. 

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A significant number of women belong to the status of menopause and beyond. For this reason, a lot of research goes into developing the best comprehensive health program for them, including exercise, lifestyle modifications, and dietary recommendations. Exercise is integral to staying healthy during menopause, as it can help maintain muscle and bone mass.

The best exercise program for menopausal women includes aerobic activity, strength training, and balance exercise. Aim for at least two hours and 30 minutes of moderately-intense physical activity per week. Other exercises, such as deep breathing, yoga, and stretching, can help menopausal women manage stress, which can help mitigate the symptoms of menopause. Exercise just happens to be one of the most powerful mitigators. 

Before we detail the best tips for exercising during menopause, keep in mind that everyone is different. One exercise program may work for some, but not others. Find a routine that feels good for your body as you jump-start a more active menopausal lifestyle. 

Start Slow

It is never too late and it is never a bad idea to start an exercise program. A 20-minute walk around the neighborhood is a great place to start. The key to exercising is to start slow and gradually increase both the time and intensity of your workouts. Again, start with 10- or 20-minute workouts twice a week and build from there. Building the exercise habit and enjoying the activity is more important than you realize. 

Train Balance And Stability

According to a review from 2023, balance is just as important as strength training if you want to reduce your risk of falls. Taking a tumble can be more serious in your later years, with around 20% of falls in older adults having serious effects, such as fracture or head injury. Such an injury in your older years can decrease your ability to live independently. That is why fitness experts encourage balance training, such as standing on one foot while brushing your teeth. Yoga and Pilates can go a long way in strengthening your core and improving flexibility and balance.

Focus On Building Muscle

Strengthening your muscles is just as important as enhancing balance, stability, and flexibility. After menopause, you may be at an increased risk for fractures and osteoporosis, primarily because o f bone loss and weight gain in the belly area. The goal should be to both build and preserve lean muscles mass and maintain bone health. The primary exercises that aid everyday habits include squats, hinge movements (glute bridges or deadlifts), lunges, pushes (push-ups or overhead presses), carries (farmer’s walk), and pulls (rows or pull-ups). If you are unfamiliar with strength training, it can be beneficial to get a personal trainer for a few sessions to learn how to correctly do the exercises. Then you can engage in various workouts on your own.

Prioritize Recovery

The work you do after your workouts is equally as important as the workouts themselves. Proper recovery is necessary for your body to function at its best, no matter where you are at in life. After an exhausting workout, you may find that you require more time to recover than you did 10 years prior. Recovery is different for many people. One person may require one or two days off between workouts, while another person may just need some stretching to get a good night’s rest. 

Your diet also plays a role in your ability to recover after exercising. Consuming sufficient protein is necessary if you work out regularly because it helps maintain muscle mass. Giving the body amino acids can help repair and rebuild your muscles. Aim to consume about five to six-and-a-half ounces of protein per day from various sources to give your muscles essential amino acids and other nutrients necessary for growth. Scatter your protein sources throughout the day for best results. 

Take Your Cardio Up A Notch

According to research, people who have higher estrogen levels have a lower risk of developing heart disease than those who have lower levels. Estrogen levels decline during menopause, meaning your protection against heart disease does as well. Women who exit menopause have a higher risk of developing heart attacks, coronary artery disease, and heart failure than their younger counterparts. Studies suggest that high-intensity interval training (HIIT) and sprint interval training (SIT) are your best bets during menopause. During these workouts, you increase your rate to its upper levels and then recover during rest periods. That increases your ability to work and recover at healthier levels. It also helps to enhance your endurance!

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When a fracture doesn’t heal it may cause a false joint. This can occur due to excessive motion, infection, and even nicotine use.

Chapters:
0:00 Intro
0:28 If the broken halves of the bone don’t heal together, it can form a new joint.
2:32 Knee replacements are much worse than knee bones.
4:02 The first surgeries for broken bones happened in the 20th century.
5:07 Dinosaurs got bone cancer.
5:47 Outro

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Vitamin A doubles as a fat-soluble vitamin and an antioxidant, so getting enough of it on a daily basis can help you maintain overall health. The general recommended daily intake (RDI) for adult men is 900 micrograms (mcg) per day, while adult women should consume 700 mcg per day. Children and adolescents should ideally consume between 300-600 mcg of vitamin A per day. 

Vitamin A exists both in plant and animal foods and comes in two different forms: preformed vitamin provitamin A. The former is the active form of vitamin A, which the body can use as it is, while the latter exists in animal products and includes several compounds, including retinal, retinol, and retinoic acid. Some provitamin A carotenoids include beta-carotene, beta-cryptoxanthin, and alpha-carotene, all of which are the inactive form of the vitamin and found in plants. When you consume those compounds, the body converts them to the vitamin’s active form in the body. Now, let’s take a look at a few of the ways that vitamin A benefits the body.

Supports Optimal Immune Function

Vitamin A works to support several of the body’s natural defenses. For example, it helps to enhance the function of mucus barriers in the eyes, lungs, gut, and genitals to help trap bacteria and other pathogens. Vitamin A also aids the production of white blood cells, which work to cleanse bacteria and other pathogens from the bloodstream. A deficiency in vitamin A, then, can reduce the body’s ability to recover from sickness. On the other hand, it makes the body more susceptible to infections. 

Keeps Your Skin Glowing

Dermatologists tend to prescribe vitamin A to help fight acne and reduce the appearance of wrinkles. One study found that the topical application of retinol to the skin significantly reduced fine lines and wrinkles. Additionally, retinol increased the skin’s ability to withstand injury. Vitamin A exhibits anti-inflammatory properties, such as retinaldehyde, which may help reduce symptoms of inflammatory skin conditions, including eczema, psoriasis, and acne. 

Supports Bone Health

A lot of people tend to focus on protein, calcium, and vitamin D when it comes to bone health. These three nutrients encourage healthier bones, but vitamin A is also necessary for proper growth and development. Plus, research indicates that lacking vitamin A has been linked to poor bone health and a higher risk of fractures. A recent meta-analysis of observational studies found that people with higher amounts of total vitamin A in their diet had a 6% reduced risk of fractures. That said, researchers observed that people who consumed a lot of vitamin A also had a higher risk of fractures. That means that the link between vitamin A and bone health is not fully understood and more trials and studies are necessary. 

Relieves Inflammation

Beta-carotene acts as an antioxidant in the body and works to reduce free radical build-up. It may also protect cells from inflammation and oxidative stress. Inflammation is the root cause of many chronic health conditions, from heart disease to diabetes. By reducing inflammation, you also lower your risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases. Researchers note that vitamin A also improved symptoms of other inflammatory conditions, including Crohn’s disease and rheumatoid arthritis. 

Protects The Eyes

Potentially the most well-known benefit of vitamin A is that it supports eye health. Researchers attribute this ability to the rhodopsin molecule, which activates when light shines on the retina and sends a signal to the brain that results in vision. Beta-carotene also plays a role in prevention of macular degeneration, which is a leading cause of age-related blindness. One study monitored people, who had a high risk for macular degeneration, who took a daily multivitamin that included vitamins A, C, & E, zinc, and copper. They experience a 25% reduction in advanced macular degeneration during a six-year period.

Contains Cancer-Fighting Properties

A growing body of research suggests a strong link between what you eat and your risk of cancer. Vitamin A influences the health of your cells, so its influence on cancer prevention is of great interest to researchers. During observational studies, participants who ate higher amounts of vitamin A in the form of beta-carotene experienced decreased risks of cervical, lung, and bladder cancers. It’s important to note that high intakes of vitamin from plant-based foods have been associated with a reduced risk of certain cancers. Vitamin A from animal-based foods have not yielded the same results. At the moment, more research is necessary to fully understand the relationship between vitamin A levels in the body and cancer risk.

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The world can be quite chaotic, and increasingly hectic lifestyles don’t make the passing days any easier. Everyone is on the go and many people forget to prioritize sleep. Daily habits like consuming too much caffeine or staring at screens until the second you go to bed don’t contribute to restful quality sleep either. So how can you improve sleep quality to get your overall health in check? 

When you consider that a high percentage of Americans have a mild form of vitamin D deficiency, it makes sense that sleep troubles are quite common. Epidemiology studies found that there is an association between vitamin D levels and sleep disorders. One meta-analysis included 19 studies, 13 of which were randomized controlled trials. Collectively, the studies tracked the vitamin D levels and sleep of over 9,000 people of all ages and backgrounds. 

The body of research found that people who with adequate vitamin D levels had higher sleep quality. Those who took a vitamin D supplement scored highest on the sleep charts over a one-month period. This research, then, concludes that vitamin D has a beneficial role in enhancing sleep quality. That means that, in addition to other sleep-promoting habits like meditation and deep breathing, supplementing with vitamin D can improve your slumber. 

What Does Vitamin D Do For The Body?

Vitamin D stands out from other vitamins because it is considered to be a hormone. The skin produces it as a result of sunlight exposure, and sufficient levels lead to optimal immune function, bone health, and even cancer prevention. Because it occurs in such few food sources, it’s very difficult to meet your recommended daily intake without supplementation. Supplementing is an easy and effective way to meet your vitamin D needs, especially if you are at risk of deficiency. 

Vitamin D is responsible for calcium homeostasis and bone health. Essentially, it increases the efficiency of calcium and phosphorus absorption from the small intestine, aiding in the maturation of osteoclasts in bone. When the body has enough vitamin D, you may experience healthier skin and bone growth. How does vitamin D affect sleep, though? 

Vitamin D And Sleep

There are binding sites for vitamin D on nearly every cell in the body, including the cells in the brain that affect sleep. Vitamin D plays a role in the production of melatonin, which cues the body that it’s time for sleep. Sunlight exposure suppresses melatonin, but it encourages vitamin D, potentially linking it to the sleep/wake cycle.

We mentioned earlier that low vitamin D levels have been associated with poor sleep quality. It’s also possible that low levels increase inflammation of the nose and tonsils, both of which can contribute to sleep apnea and sleep disturbances. Research states that Vitamin D may play an immunomodulatory role by impacting immune regulation. This can decrease the release of inflammatory substances, including prostaglandin D2, cytokines, and tumor necrosis factor alpha (TNF-a).

All of that said, there is still some uncertainty on the relationship between vitamin D and sleep. As of right now, there is no clear link that determines how normal vitamin D levels improve sleep. All of the existing studies are association studies, meaning that researchers observed people with lower vitamin D levels have poorer sleep quality. The direct connection between the two is still unknown, though. There is a high distribution of vitamin D receptors throughout the brain that regulate the sleep/wake cycle, and supporting evidence is strong. The hypothalamus, substantial nigra, and prefrontal cortex are some of these areas that influence the sleep/wake cycle. 

The Takeaway

If you belong to the 42% of American adults who are deficient in vitamin D, your sleep may suffer as a result. If you don’t spend a lot of time outdoors and do not get a lot of vitamin D via your diet, consider a vitamin D supplement. You may need to consult your doctor to determine which dosage is right for you. 

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Roughly 8,000 years ago, people cultivated grape vines in what is now the Middle East. Nowadays, grapes come in different colors, forms, seedless or not, and popular juices and wines. Today, 77 million tons of grapes are grown every year around the world, with only 36% of that amount being table grapes. Grapes are also healthy snacks, with people enjoying them out of hand. 

Grapes are not just snacks; rather, they are quite versatile. The versatility, variety, and portability of grapes allows them to grow around the world in different conditions. The single largest producer of grapes in the world is Spain, contributing to 13% of the global supply. China comes in at a close second with 12%, France produces 11%, Italy offers 9% and Turkey produces 6%. All of those nations together make up just over 50% of global grape production.

Health Benefits Of Grapes

According to research, a diet that is rich in fruits and vegetables has been linked to a lower risk of heart disease, cancer, diabetes, and obesity. Similar to other fruits and vegetables, grapes are naturally rich in fiber and water. They also exhibit powerful antioxidants, which make them a particularly healthy fruit to add to your diet. In Ancient Egypt, for example, people used sap from grapevines to make ointments that remedied skin and eye conditions. Other healers used grapes to make wine elixirs that relieved constipation, smallpox, liver disease, and cholera. Continue reading to learn more about the health benefits of grapes.

Heart Health

Grapes contain polyphenols, including resveratrol, which exhibits antioxidant, anti-inflammatory, and lipid-lowering properties. All of these actions may help reduce the risk of cardiovascular disease. Grapes may also prevent platelet build-up and be able to reduce blood pressure. Researchers found that grapes contain a significant amount of potassium, which helps combat the effects of excess sodium in the body. Additionally, one study of data from 12,267 adults in the United States found that the more sodium people consume in relation to potassium intake, the higher the risk of all-cause mortality. 

Diabetes

The sugars in grapes are not a major concern for diabetics, but it’s best to keep track of the carbohydrates. A handful of grapes won’t lead to a crazy blood glucose imbalance, but an entire carton might. In 2013, a study was published regarding grapes’ potential preventative properties against diabetes. The study observed a large group of women over the course of two decades. The results indicated that those who consumed more whole fruits, particularly grapes, apples, and blueberries, had a much lower risk of type 2 diabetes. Drinking fruit juice, however, increased the risk of the condition. Additional animal studies found that grape seed extract may play a role in diabetes prevention. Researchers from a 2015 study found that this diabetes prevention effect may be due to the resveratrol content in grapes. Resveratrol can improve insulin sensitivity and glucose tolerance. 

Anti-Cancer Potential

The research seems to come back to resveratrol and the other antioxidants in grapes, in regards to associated health benefits. Resveratrol is highly concentrated in the skin of red grapes, and lab studies suggest that it may slow or prevent the growth of tumors in lymph, stomach, liver, colon, breast, and skin cancer. Grapes also contain quercetin, which is another anti-inflammatory flavonoid that may slow cancer growth. A 2009 review of studies found that grapes exhibit various anti-cancer agents, with resveratrol being the primary inhibitor of breast cancer cell growth. 

Cognitive Health

Resveratrol seems to benefit the body in many ways, specifically in regards to inhibiting inflammation and oxidative stress. It’s very common for oxidative stress to play a role in the development of both Parkinson’s disease and Alzheimer’s disease. A small-scale study monitored 12 elderly people with memory issues but not dementia. Participants who drank one or two cups of fresh Concord grape juice every day for 12 weeks experienced significant improvements in verbal learning, compared to those who did not drink juice. Another study reported similar findings. 

Strong Bones

Grapes are excellent sources of both vitamin K and copper, two nutrients that contribute to stronger bones. One study found that vitamin K may play a role in preventing breaks or fractures. The same study found that women who consumed 110 micrograms of vitamin K daily were 30% less likely to break a hip, compared to women who didn’t consume vitamin K. Vitamin K also increases the effectiveness of osteocalcin, a protein that promotes calcium balance and bone mineralization. Copper also works to maintain strong bones, with one study explaining the copper is necessary for the enzymes involved with the synthesis of bone components. 

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Manganese is an essential trace mineral that works closely with other nutrients, performing key roles in the body. It aids with the synthesis of carbohydrates, proteins, and cholesterol. The body requires it for normal brain and nervous system function, and it also aids with the production of digestive enzymes. 

You can find manganese in supplement form, but it exists in many different foods. It occurs naturally in whole grains, fruits, vegetables, legumes, and certain nuts and seeds, although whole grains tend to be the best natural sources. It’s a cofactor for many enzymes in the body, and it also plays a role in the blood clotting and hemostasis processes. The small intestine absorbs it through an active transport system. After absorption, manganese is typically taken up by the liver and other tissues. 

The body can maintain 20 milligrams (mg) of manganese, which concentrates in the kidneys, liver, pancreas, and bones. It’s a necessary mineral that contributes to optimal, overall health and you can read about how it aids the body below. 

Boosts Metabolism

One of manganese’s primary functions is regulating the body’s metabolism. The enzymes that manganese activates aid with the metabolism of amino acids, cholesterol, and carbohydrates. Additionally, manganese works to metabolize vitamins E and B1, and is an essential component to the metabolism of glutamine. 

Aids Cognitive Function

Some of the body’s manganese supply exists in the synaptic vesicles that are in the brain. Because of this, manganese has a relationship with the electrophysiological activity of the brain’s neurons. What that means is that manganese plays a role in maintaining cognitive function. Manganese deficiency can often increase the risk of mental illness, learning disabilities, and mood changes. In fact, several studies found that people with seizure disorders had lower blood levels of manganese. 

Powerful Antioxidant Properties

Medical experts argue that enzyme superoxide dismutase (SOD) is one of the most important antioxidants in the body. Manganese is actually a part of this antioxidant, which aims to protect against free radicals. SOD counteracts the negative effects of free radicals by converting superoxide into smaller molecules that don’t damage cells. One study found that SOD was less active in people with rheumatoid arthritis, compared to people without the condition. Another study concluded that low SOD levels may increase the risk of heart disease more than total triglyceride or cholesterol levels. 

Reduces Inflammation

As previously mentioned, manganese works to increase the level of SOD, making it a widely known mineral for sprains and inflammation. After consuming manganese, experts note that SOD levels increase in the body. Because SOD has anti-inflammatory properties, it can help people who suffer from inflammatory conditions, including arthritis. Several studies confirmed that adding more manganese-rich foods to the diet increased both the synthesis and functioning of SOD. 

Supports Bone Health

Manganese works with zinc, calcium, and copper to help support healthy bones. Since older women have a higher risk of osteoporosis, medical experts recommend that they maintain sufficient manganese intake. Manganese deficiency often increases the risk of bone-related disorders, as it aids the formation of bone regulatory hormones. Manganese also balances calcium and phosphorus, both of which work to enhance skeletal health. Taking manganese supplements, in addition to vitamin D, magnesium, copper, boron, and zinc, may improve bone mass in people with weak bones. 

Regulates Blood Sugar

Several studies indicate that manganese plays a role in the regulation of blood sugar. In fact, people with diabetes tend to have lower levels of manganese. Researchers, however, continue to speculate if manganese levels drop because of diabetes, or if lower manganese levels contribute to the condition’s development. Manganese is heavily concentrated in the pancreas and is involved with insulin production. Because of this, manganese may contribute to the proper secretion of insulin to stabilize blood sugar levels. 

May Reduce PMS Symptoms

According to researchers, consuming manganese in conjunction with calcium may improve PMS symptoms, including muscle pains, anxiety, mood swings, and abdominal tenderness. One study found that women with lower blood levels of manganese experienced more pain and mood-related symptoms during pre-menstruation. Other studies also concluded similar results. Despite the research, manganese’s impact on the body’s hormonal function may not be noticeable. Before supplementing with manganese to get rid of PMS symptoms, consult with a health care professional.

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Figs are popular fruits that date back to ancient times in the Middle East. They thrive in regions with mild winters around the world and are considered a backyard delicacy. There are thousands of varieties, given that figs were one of the first plants that humans cultivated. Since those times, people have used figs to help treat numerous health conditions. Figs may benefit the digestive, reproductive, endocrine, and respiratory systems, and this article aims to explore their other surprising health benefits.

What Are Figs?

The ficus tree, which bears figs, is a member of the mulberry family. Figs offer a uniquely sweet taste with a soft and chewy texture with edible seeds. Fresh figs perish easily, which is why drying them is a popular mode of preservation. They look like bulbous teardrops and are rich in natural sugars. In the days before refined sugars, ancient societies used figs as natural sweeteners. They are rich in antioxidants, potassium, complex carbohydrates, calcium, magnesium, and iron.

Throughout history, figs have been a staple of good health in many cultures. Although some of the health benefits are merely anecdotal, various studies prove that figs help the body in many ways. Continue reading and you may find that figs can take your health to the next level. 

May Support Blood Pressure

It’s no secret that the average American consumes too much salt and processed foods, which contributes to a higher risk of high blood pressure. Often times, eating a lot of sodium-rich foods can deplete potassium levels and create an imbalance. When you eat more potassium, you can help manage blood pressure naturally. One animal study found that fig extract was able to reduce blood pressure in animals with hypertensive readings. Figs are great sources of potassium, so consider adding them to your diet if you have high blood pressure.

May Prevent Cell Damage

The antioxidant profile of figs is quite impressive, according to several research studies. These studies were able to identify phytochemical compounds, including phenolic acids and flavonoids, in both fresh and dried figs. Darker figs have a higher antioxidant content than lighter figs, and they may contain more polyphenols than green tea. Researchers claim that antioxidants may prevent or minimize cell damage that free radicals cause. Free radicals are in environmental toxins, cigarette smoke, air pollution, and more. An overabundance of free radicals can damage cells, but consuming foods rich in antioxidants may prevent this from happening. 

May Improve Bone Health

Calcium and magnesium are two minerals that keep your bones healthy and strong. Figs happen to be excellent sources of both of these minerals. About a half-cup of dried figs contains as much calcium as a half-cup of milk. Figs also contain strontium, which is a compound that may contribute to healthier bones. A patented form of strontium is often prescribed to postmenopausal women to treat osteoporosis. 

May Improve Digestive Health

Some people consume figs to encourage a bowel movement. This is because they help to nourish the intestines and have mild laxative properties, due to the high fiber content. The fiber in figs has prebiotic properties, which feed healthy gut bacteria to promote a healthier microbiome. One study monitored people who had irritable bowel syndrome (IBS) with predominant constipation (IBS-C). The participants ate figs for four months in a controlled environment, and the study concluded that figs may alleviate IBS-C symptoms. 

May Have Anti-Cancer Properties

As we mentioned earlier, figs have an impressive antioxidant profile. An accumulation of free radicals in the body can increase the risk of developing cancer, as they damage cells. One research study identified several antioxidant compounds in figs that may fight cancer. The preliminary in-vitro study found that fig extracts exhibited powerful anti-cancer activity against breast cancer cells. More research is still necessary to determine if they are effective against other types of cancer. 

May Improve Sexual Health

There are certain plants that are naturally rich in aphrodisiac properties. There are many anecdotal reports about people consuming figs to increase arousal and sexual function. One animal study tested the aphrodisiac properties of figs, cinnamon, and earth smoke in rats. The rats received a mixture of these plants and experienced an increase in sexual activity. It was, however, difficult to determine exactly which of the three plants was responsible for the boost in sexual activity. More research is necessary to determine if figs improve sexual health in humans. That being said, many doctors recommend that men with erectile dysfunction consume figs to improve the condition. 

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As we get older, it’s normal to lose bone density. If you are a women, you have a higher risk of bone density loss, which can lead to osteoporosis. Statistically, one in four women over the age of 65 develop osteoporosis. That doesn’t have to be your fate, though. It’s important to take action now so you’re bones can be healthier in the future.

This juice contains essential nutrients that help the body build stronger bones. Calcium is necessary for optimal bone density, but you need vitamin D to increase calcium’s bioavailability. This juice doesn’t have vitamin D in it, but you can soak up the sun as you drink this juice for the perfect nutrient combo. Additionally, this juice contains folate, vitamins C & K, zinc, manganese, and more nutrients that are necessary for bone-building.

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Vitamin D is an herbal supplement that helps to benefit the immune system, bones, skin, metabolism, and more.

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