Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

SHARE:

The post Health Problems That Are Linked To Insufficient Sleep appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

SHARE:

The post 6 Foods To Help You Poop appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

The more research scientists conduct on the gut-brain axis, the more they learn about how much the gut influences overall health. In fact, a recent study that was published in Communications Biology indicated a link between five gut conditions and Alzheimer’s disease. In this article, we will summarize what the research said and outline a few strategies that can help you keep your gut (and ultimately your brain) healthy as you get older. 

What Did The Study Find?

Researchers have long suspected a connection between gut health and Alzheimer’s disease. Until this most recent study, though, the relationship has been misunderstood. Researchers from Edith Cowan University in Australia dug into this topic to analyze the suspected link. They did this by examining genetic data from existing research on Alzheimer’s and gut disorders. They completed a large-scale analysis of over 400,000 people. 

The findings suggested that people with gut disorders were at a greater risk of developing Alzheimer’s. Furthermore, people with Alzheimer’s shared certain genes with people who had gut disorders. The five gut disorders linked with Alzheimer’s were:

• Peptic ulcer disease (PUD)
• Gastroesophageal reflux disease (GERD)
• Irritable bowel syndrome (IBS)
• Diverticulitis
• Gastritis-duodenitis

The study provided insight to the genetics behind the co-occurrence of Alzheimer’s disease and gut disorders. That ultimately improves the understanding of the causes of these conditions, while simultaneously identifying new targets to investigate that may help reduce the risk of Alzheimer’s disease. If a person has one of the aforementioned gut disorders, there may be earlier treatment plans to both help improve gut health and reduce the risk of Alzheimer’s. 

How Can You Help Your Gut?

Although the findings did not directly indicate that these gut disorders cause Alzheimer’s disease, or vice versa, they did support the fact that caring for the gut can improve overall health. By eating foods that are rich in nutrients and avoiding trigger foods, you can help improve microbiome. Balancing the ratio of good to bad bacteria in the microbiome is integral to optimizing gut health. 

A healthy microbiome can improve immune defense and contribute to better brain health, as researchers have identified in this recent study. The best way to improve your own microbiome is to:

• Eat more: Prebiotics, probiotics, fiber, polyphenols, and fermented foods
• Eat less: Red meat, processed foods, alcohol, and foods with artificial sweeteners

Get More Sleep

According to research, gut microbiome can influence sleep and vice versa. Some studies indicate that better sleep can increase gut bacteria diversity. One animal study found that mice with sleep disturbances later had bugs present in the gut. Those changes were associated with increased inflammation in fat tissue and poorer blood sugar control. More research is still necessary in humans on this topic. 

Exercise Regularly

Increasing the amount of exercise, especially aerobic exercise, you do in a week can increase beneficial bacteria in the digestive tract. That, in turn, can contribute to overall microbial diversity. Low-intensity workouts also work to maintain a healthy gut. 

Reduce Stress

Easier said than done, right? Well, holding onto your stress, be it physical, environmental, or psychological, can disrupt the structure and function of the gut microbiome. As of now, though, scientists do not fully understand how these changes affect overall health. Finding ways to reduce stress, however, may improve gut health. 

Easy On The Sweets

There is nothing wrong with enjoying a sweet treat every now and then, but regularly indulging in sweets may be problematic for your gut. A handful of animal studies found that a high-sugar diet can negatively impact gut microbiome. A high-sugar diet reduces the amount of good bacteria and increases bad bacteria, which can increase the risk of metabolic disorders, such as obesity and type 2 diabetes.

The Takeaway

The more researchers learn about the gut-brain connection, the clearer the understanding of the gut’s influence on brain health. The body is a complex interwoven system, and it is your best interest to treat it as such. One system can affect others. In this case, do your best to improve gut health to reduce the risk of cognitive decline.

SHARE:

The post A New Study Links 5 Gut Conditions To Alzheimer’s Disease appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

How often do you hear the term “microbiome” in today’s day and age? A lot, most likely, and that is because gut health has become a major point of interest for researchers, scientists, and dietitians alike. The gut microbiome is the community of microorganisms, including bacteria, fungi, and viruses, that inhabit the gut. Specific microbes in the gut can change in responses to diet and exercise. 

The gut directly communicates with the brain, and vice versa, via the gut-brain axis. That ultimately means that the brain can influence digestive activities, such as having nervous diarrhea. The gut can in turn influence mood, cognition, and mental health in a positive or negative way. If the gut is weak, bacteria and inflammatory substances can be absorbed from the gut into the bloodstream. That can trigger chronic inflammation, which is linked to myriad health conditions. 

For the above reasons and more, strive to feed your gut the best foods for optimal physical and mental health. Continue reading to learn about foods and food groups that optimize your microbiome and overall gut health. 

Probiotic Foods

There is no article about foods that encourage gut health without the mention of probiotics. These microorganisms can help reshape the makeup of your gut microbiome, helping to enhance immune function and improve multiple bowel diseases. Probiotics essentially change the gut environment in positive ways that decrease the ability for harmful bacteria to grow. They allow healthy bacteria to flourish, which can contribute to healthier immune function. 

A 2021 study monitored 36 healthy adults who were randomly assigned to 10-week diets that either included fermented foods or high-fiber non-fermented foods. Those who consumed fermented foods, which contain probiotics, experience positive changes in immune function. In fact, they were able to reduce levels of 19 different inflammatory markers. Increase your probiotic intake by eating more miso, fermented vegetables, kimchi, tempeh, kombucha, kefir, and sauerkraut. 

Prebiotic Foods

If you want to optimize probiotic bacteria in the gut, you have to feed them prebiotics. Prebiotic foods can also shift the intestinal pH, preventing harmful microbes from growing. These positive changes in the gut can help reduce overall gut inflammation. These changes may also contribute to the production of glucagon like peptide 2 (GLP2), a hormone that reinforces the strength of gut lining. Additionally, the fermentation of prebiotic fibers leads to the production of short-chain fatty acids (SCFAs), which can reduce hunger and improve the regulation of blood sugar and insulin after meals. You can increase your intake of prebiotics by eating more asparagus, chicory, garlic, Jerusalem artichokes, leeks, onions, barley, less-ripe bananas, and wheat bran. 

Pulses

Pulse is not just something you do to blend foods in a blender or food processor. Pulses contain a lot of plant protein, polyphenol antioxidants, and non-digestible carbohydrates (NDCs), such as soluble and insoluble fiber. These NDCs act as prebiotics, fermenting in the gut to form anti-inflammatory SCFAs. Some examples of pulses are beans, lentils, chickpeas, and dry peas (black-eyed peas and split peas). Pulses have an anti-inflammatory impact on gut health and work to improve digestive health by enhancing the strength of the barrier between the gut and bloodstream. A healthy gut barrier allows beneficial substances into the blood and prevents harmful substances from entering circulation. 

Avocados

Yes, avocados are deserving of their own mention in this article. Consuming avocados has been associated with beneficial health outcomes, including weight management and protection against heart disease. The healthy fats in avocados work to nourish the gut and keep you satiated. In one study, researchers assigned 163 overweight or obese adults to one of two groups for 12 weeks. Participants ate one meal per day (breakfast, lunch, or dinner) with or without avocado. The participants provided blood, urine, and fecal samples throughout the study. Researchers found that those who ate avocados developed a greater abundance of gut microbes that were more adept at breaking down fiber and producing SCFAs. 

Foods Rich In Polyphenols

Certain plants produce antioxidants called polyphenols. These are naturally-occurring compounds that protect plants from illness and damage as they grow. Consuming polyphenols can help protect the heart and brain, according to many studies. Research also shows that the gut microbiome converts polyphenols into bioactive compounds, which get reabsorbed into the bloodstream and benefit the body. The bloodstream absorbs about 5-10% of total polyphenols from the large intestine. The remaining 90-95% accumulate in the large intestine, where they offer prebiotic effects, helping to shift bad microbes into beneficial ones.

SHARE:

The post Eat These Types Of Food For A Healthier Gut appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

According to rheumatologists, foods that are “anti-inflammatory” contain chemical compounds that help the body fight or avoid inflammation. Some inflammation is beneficial, as it is part of the body’s natural immune response to foreign invaders. Chronic inflammation, however, can contribute to or increase the risk of health issues, including type 2 diabetes, heart disease, cancer, and arthritis.

Eating foods that are rich in anti-inflammatory compounds may help reduce overall inflammation. That, in turn, may reduce your risk of cognitive decline, slow disease progression, and help prevent chronic health conditions. Polyphenols, omega-3 fatty acids, prebiotics, probiotics, vitamin E, and flavonoids are the primary chemical compounds in anti-inflammatory foods. Foods containing these compounds are typically high in fiber, healthy fats, minerals, vitamins, and other nutrients. 

Nuts

Naturally rich in protein, healthy fats, and antioxidants, nuts may help reduce inflammation. According to a 2023 study, almonds and walnuts can lower levels of C-reactive protein, which is released in response to inflammation, and other inflammatory markers in the blood. The same study revealed that Brazil nuts may fight oxidative stress, which occurs when there’s an imbalance of free radicals and antioxidants in the body. That imbalance can trigger an inflammatory response. 

Citrus Fruits

Vitamin C is a powerful antioxidant present in citrus fruits, such as lemons, oranges, grapefruit, tangerines, and limes. A review of 21 studies included 307 healthy people and 327 people at risk for chronic disease, and the duration of the studies ranged from two to 31 weeks. The researchers concluded that those who drank 100% fresh-squeezed orange juice daily significantly lowered markers of inflammation. Citrus fruits also provide fiber, potassium, some B vitamins, flavonoids, and carotenoids, all of which may help reduce inflammation. 

Olive Oil

Olive oil is a staple in the popular Mediterranean diet, which has been studied extensively for its ability to reduce inflammation. Researchers note that olive oil is 70 to 80% oleic acid, which is a fatty acid that helps balance pro- and anti-inflammatory cytokines. Additionally, olive oil contains oleocanthal, an antioxidant that has exhibited similar anti-inflammatory properties to non steroidal anti-inflammatory drugs (NSAIDs) in past research. 

Whole Grains

Whole grains include brown rice, oats, whole-wheat flour, buckwheat, bulgar wheat, wild rice, and millet. Do your best to avoid refined grains, such as white rice, all-purpose flour, and white bread, as they can cause inflammation. Whole grains are fiber superstars, so they help to balance gut microbiome and keep inflammation in check. A meta-analysis of nine randomized trials found that people who ate more whole grains had fewer inflammatory markers in their blood. Whole grains also have a positive impact on blood sugar, and since excess sugar has been linked to chronic inflammation, that’s good news for your inflammatory levels.

Beans And Legumes

Both beans and legumes are excellent sources of plant protein and anti-inflammatory compounds. Beans are rich in protein and fiber, so they help encourage a more balanced microbiome. Having a higher presence of healthy bacteria in the guy may help suppress the inflammatory process. Black beans and kidney beans also offer anthocyanins, antioxidants that are also present in black, red, and blue-colored berries. You can incorporate dried or canned beans and legumes into various recipes. Just make sure that you opt for the “no salt added” options if you use canned beans and legumes. 

Leafy Green Vegetables

Yet another reason to enjoy leafy greens! A study published in 2019 found that people who ate a diet abundant in leafy greens had lower levels of inflammatory markers in their blood. Kale, Swiss chard, spinach, and arugula, for example, contain different vitamins, minerals, and carotenoids that act as antioxidants. Carotenoids work to block inflammatory pathways within cells, a process that halts the production of cytokines.

SHARE:

The post The 6 Best Anti-Inflammatory Foods To Eat appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Time-restricted eating is an eating pattern that focuses more on meal timing than caloric intake. You may be more familiar with intermittent fasting, which is a form of time-restricted eating. A person following this eating pattern will eat within a specific time frame every day. More often than not, the eating window ranges from six to twelve hours a day. During the remaining hours of the day, zero-calorie beverages, such as water or sparkling water are permitted. Some people also drink plain black coffee or unsweetened tea. 

A lot of people use time-restricted eating to promote weight loss. Although it is effective for some people, this eating pattern doesn’t always help everyone lose weight. Recent studies found that people of different ages and levels of health experience different benefits from time-restricted eating. Some people may improve gut microbiome, while others may experience improved body composition or a reduction in diabetic symptoms. 

Can Time-Restricted Eating Support Sleep?

More recently, researchers found that time-restricted eating may promote better sleep and overall quality of life. Eating during a longer window, or regularly changing that window, has the opposite effect. Some people keep their feeding window at four to six hours per day, but that isn’t feasible for the average person. Experts note that sticking to an eight- to 12-hour feeding window is more ideal and easily attainable. 

How does time-restricted eating impact sleep? Researchers attribute this benefit to the way it supports the body’s circadian rhythm, or internal clock. When you eat, exercise, and expose the body to light at the same time every day, the body can get used to a routine. Once the body gets used to this routine, you can fall asleep more easily and wake up at the same time every day. Experts note that establishing delineated times when you eat and fast is necessary for healthy metabolism and good sleep, from a chronobiology perspective. 

A sample eating window could be between 10 a.m. and 8 p.m. Eating full meals during set times and reducing snacking, nibbling, or grazing, may also help you promote sleep. If you are a snacker and eat throughout the day, you may have difficulty sleeping or poor sleep quality. 

What Should You Eat During Your Feeding Window?

What do you put on your plate during your daily eating window? Limiting your eating time does not give you the go-ahead to eat whatever you want. You could very easily consume upwards of 3,000 calories in a 10- to 12-hour eating window. Sleep experts suggest that you steer clear of any foods that are high in trans or saturated fats and refined carbs. 

Existing data indicates that diets rich in carbohydrates contribute to drowsiness and fragmented sleep. This primarily has to do with the way the body metabolizes simple carbs. By avoiding foods that contain simple carbs or unhealthy fats, you may experience better sleep quality. A recent review found that a Mediterranean-inspired diet, which is rich in lean protein, fruits, vegetables, fiber, healthy fat, and anti-inflammatory properties, is associated with better sleep quality. 

Experts suggest enjoying most of your plant-heavy meals earlier in the day because delayed eating may disrupt the circadian rhythm. Stop eating at the same time every night, ideally three hours before bedtime, so that you can give your body lots of time to digest before sleep. The body responds positively to this type of routine and may help you experience an easier time falling asleep.

SHARE:

The post Time-Restricted Eating May Help Support Sleep appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Star fruit is not something you see in the average grocery store. Native to Southeast Asia and other tropical areas, star fruit gets its name for the star-like shape, which is particularly evident when you cut the fruit into slices. It exhibits a sweet and slightly tart flavor profile that goes great in a fruit salad. 

Both the skin and flesh are edible and it can be sweet or sour, depending on how ripe the fruit is. If the fruit is greener in color, it will taste more sour, while a yellow fruit will taste sweeter. Just watch out for the seeds that are in the center of the fruit! 

Star Fruit Nutrition

According to research studies, star fruit offers a lot of vitamin C and fiber. For a single, medium-sized star fruit (about 91 grams), the nutrient content is as follows:

• Fiber: 3 grams (g)
• Protein: 1 g
• Folate: 3% of the daily value (DV)
• Vitamin C: 52% of the DV
• Copper: 6% of the DV
• Vitamin B5: 4% of the DV
• Potassium: 3% of the DV
• Magnesium: 2% of the DV

Based on the above information, the nutrient content for a star fruit seems relatively low. Keep in mind, though, that this serving only has 28 calories and six grams of carbohydrates. Calorie for calorie, star fruit is highly nutritious. Continue reading to learn more about star fruit’s health benefits.

Vitamin C Superstar

As a powerful micronutrient with antioxidant properties, vitamin C helps to protect against cellular damage. A 2022 umbrella review included 57 meta-analyses and concluded that vitamin C consumption reduced the risk of multiple cancers, including breast, esophageal, lung, pancreatic, bladder, and gastric cancer. Researchers noted that vitamin C works to protect against cancers by reducing oxidative damage to cells and protecting tissues from carcinogens. Currently, the recommended DV of vitamin C for men is 90 milligrams (mg) and 75 mg for women. That said, those numbers only help people avoid vitamin C deficiency. Based on current findings, people should take at least 200 mg per day to promote overall health and reduce the risk of chronic diseases.

Beneficial For The Heart And Digestive Health

The average medium star fruit contains three grams of fiber, which benefits both heart and digestive health. Regarding digestion, fiber add bulk to stool and helps regulate bowel movements. It also acts as food for the healthy bacteria that reside in the intestinal tract. That promotes a healthy intestinal lining and microbiome. Additionally, adding more fiber-rich foods to your diet can help protect against certain digestive disorders, including colon cancer and inflammatory bowel disease. 

Eating fiber-rich foods is also beneficial for maintaining a healthy heart. Fiber works to lower blood lipids, blood pressure, and may regulate blood sugar, all of which help lower your risk of heart disease. The vitamin C in star fruit may also offer protection from heart disease. Some studies show that increasing your intake of antioxidants and flavonoids, such as those that exist in star fruit, may help lower the risk of coronary heart disease, the most common type of heart disease in America. 

Safety And Side Effects

Because star fruit has a high oxalate content, it may cause adverse effects in certain groups. People with kidney problems should avoid star fruit and its juice, or at least consult a healthcare professional prior to consuming it. Eating star fruit may lead to kidney damage or star fruit toxicity, which may cause neurological problems like seizures. If you take prescription medication or drugs, proceed with caution. Just like grapefruit, star fruit can alter the way certain drugs are broken down and used by the body.

SHARE:

The post Star Fruit 101: Health Benefits And Nutrition appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you are trying to lose weight, you don’t have to shy away from fruit. In fact, you don’t have to shy away from a lot of food groups, despite what people say or don’t say. Nowadays, fruit is either your best friend or the enemy if you are informing yourself about weight loss foods. In fact, there is no shortage of claims about how you should eat fruit. “Experts” tell you what time of day to eat fruit and which fruits to avoid to support weight loss. 

What is true and what is false? Well, each person processes fruit, and food, differently, so the way one person metabolizes fruit may be different to the way another person does. Not only that, exercise habits also play a role in how much fruit you can eat while you are trying to lose weight. What we can say is this: below, we have outlined the top myths about fruit and weight loss, along with what you should believe. 

Myth 1: Fruit Makes You Gain Weight Because It Is High In Carbs

Fruit contains carbohydrates, but they are complex carbs that primarily come from dietary fiber. Dietitians note that dietary fiber supports gut microbiome and keeps people full for longer, in addition to supporting regular bowel movements. Fiber also helps stabilize blood sugar and the more you have in your diet, the better it is for your weight loss efforts. You don’t have to cut out fruit because they have carbs; rather, keep your serving sizes in check. Some fruits may count as two servings of fruit, but you can safely consume between 1.5 to two cups of fruit per day.

Myth 2: Blending Fruit Destroys Fiber And Reduces Nutrients

Do you enjoy sipping smoothies instead of chomping on apples, bananas, and kale? Don’t let the Internet lead you astray because blending fruit does not take away from the nutritional profile, nor does it destroy the fiber. Blending fruit exposes it to oxidation, and too much oxygen exposure for too long can reduce nutrients. If you blend and sip immediately after, there’s no need to worry. Blending fruits into a smoothie is a great way to get more servings of fruit into your daily diet. Just make sure that you incorporate vegetables into your smoothies, so as not to only consume fruit in one sitting. You can also increase the fiber, protein, and healthy fat content by adding nut or seed butters to the smoothie.

Myth 3: You Shouldn’t Eat Fruit Because Of The Sugar

A big misconception about fruit is that it contains a ton of sugar because of the inherent sweetness, so that means it is unhealthy. There is a difference between the natural sugar in fruit (fructose) and added sugars in foods. In large amounts, fructose can be harmful, but it is very difficult to consume in excess in its natural form. Different fruits provide an assortment of vitamins, minerals, antioxidants, and dietary fiber. They are also rich in water, which helps you meet your daily hydration needs. Even if fruit contains natural sugars, it provides other health benefits from the myriad nutrients it offers. Eating some fruit is better than eating a candy bar!

Myth 4: Avocados Are Fattening

A lot of people eliminate avocados from their diet when trying to lose weight because they are relatively high in fat. Contrary to popular belief, you do not need to eliminate fat from your diet to meet your weight loss goals. Avocados contain healthy fats, which can help you manage appetite and keep you fuller for longer. That means you will be less likely to snack and you will probably eat less overall. Cutting out fats can cause some people to feel unsatisfied after meals, which may cause them to eat processed foods or other foods that are rich in sodium. If you want to feel full, combine your avocados with some whole grains, vegetables, and lean protein to make a nutrient-dense, filling meal.

Myth 5: You Shouldn’t Eat Fruit On An Empty Stomach

The myth is that eating fruit on an empty stomach allows it to rot in the gut, which slows down the digestion of other foods. The theory is that that “rotting” contributes to gas, bloating, and other digestive issues. That “rotting” in the stomach is complete fiction because the stomach naturally prevents overgrowth due to its acidity. In fact, most microorganisms don’t stand a chance in there! The fiber in fruit can actually help you feel full and inhibit blood sugar spikes after eating meals. If you want to eat fruit first thing in the morning on an empty stomach, it will not just sit and rot inside the stomach. Pair fruits with protein sources such as almond butter, peanut butter, or Greek yogurt because these foods help further stabilize blood sugar.

SHARE:

The post Common Fruit Myths That May Prevent You From Losing Weight appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Being healthy during the holidays has a nice ring to it, but anyone who has lived through the holiday season knows that this is no easy feat. Some argue that it is impossible to be healthy during this time of year. Holiday parties, happy hours, gift-shopping, long to-do lists, and other festivities make it difficult to maintain physical and mental health. In fact, it’s safe to say that most people neglect themselves until New Year’s Day. 

A recent survey found that 63% of people feel too much pressure during the holiday season. This pressure can result from obligations to social events, travel, incoming family, buying gifts, and more. There’s no need to let the holiday season serve you sickness or stress on a silver platter, though. You have the ability to avoid the Christmas cold and holiday stress eating! You have the power to create a safe space for your mental health and avoid weight gain during the holiday festivities. All it takes is a little bit of balance, and the following tips aim to help you achieve that balance. 

Indulge With Intention

When you completely deny yourself everything, you often find yourself face first in a cake. While that may not be the case for everyone, it is very common to lash out against yourself when you are so worried about not cheating on your diet. The all-or-nothing mindset is what can get you into trouble. Life is the best when you can enjoy it, so the secret to seasonal success is indulging with intention. When you have a plan and color outside the lines of your diet on purpose, you won’t feel guilty. Survey the holiday spread at a party, for example, and identify what matters to you the most. If you allow yourself the fullest version of what you want, you’ll realize that you don’t need that much of it. 

Make Movement Merry

Between holiday travel, end of the year projects, and children home from school, it is very easy to feel overwhelmed. The holidays are not synonymous with normalcy! Carving out time to go to the gym or jog around the neighborhood can be very difficult. That’s why most people call December a wash and start anew in January. Since you are going to be with family, though, schedule activities that involve movement. Snow tubing or sledding is a great activity because you have to walk up the hill in order to slide back down. Elevate that experience by heading to the mountain to ski or snowboard. That is a great way to burn some calories and strengthen your legs. Consider taking the kids to a holiday ice rink and don’t forget about all the steps you get when you shop for gifts. 

Relieve Financial Strain

Out of all the holiday responsibilities, buying and giving gifts may be the biggest contributor to stress, not to mention commercialism and materialism. When it comes to managing holiday stress, you want to give yourself permission to not buy gifts for everyone. What is going to bring the people you love joy? Is it the gift of material possessions? Perhaps a homemade sugar scrub or handmade book of coupons would be more appreciated. If spending money stresses you out, set boundaries for yourself and put a limit on your spending. What are smaller things that you can give or do for your family or friends? Figure out what they are and focus your efforts on that to alleviate the burden on your wallet. 

Trust Your Gut

Let’s push weight gain to the side for a second and bring the focus back to your gut. What you eat has a big influence on your body, especially your gut. An unhealthy gut is a serious risk factor for weak immune function, since roughly 70% of the immune system exists in the gut. The last thing you want to do is provide your gut with unhealthy foods that cause an overproduction of bad bacteria. Ideally, you want to optimize your microbiome by eating both prebiotic and probiotic foods. According to several studies, these foods encourage a healthier gut, enhancing the body’s ability to fight off infection, viruses, and disease. In order to keep your gut healthy, it’s going to take more than abstaining from the occasional candy cane. Always include fruits or vegetables with your meals, eat more fermented foods, drink plenty of water, eat fiber-rich foods, and get enough sleep to optimize gut health.

SHARE:

The post Healthy Holidays Are Possible When You Have Balance appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Vitamin D is a fat-soluble vitamin that is naturally present in some foods, added to others, and available in supplement form. The body also produces it when ultraviolet (UV) rays from the sun hit the skin and trigger vitamin D synthesis. Health experts consider it to be the “jack of all trades” of essential vitamins. Why is that? Well, it plays several integral roles in the body, from supporting gut microbiome to enhancing the appearance of the skin. 

Even though vitamin D is famous for a number of health benefits, some are not as widely talked about. One such benefit is its ability to support a healthy inflammatory response. While scientific evidence suggests that vitamin D plays roles in modulating inflammatory pathways, the exact relationship between vitamin D and inflammatory response requires more research. Researchers have a long way to go to fully understand this relationship, but new research is very exciting. The reason that researchers believe this is because of an observed inverse association between serum 25-hydroxyvitamin D [25(OH)D] and C-reactive protein (CRP). 

What Is C-Reactive Protein?

CRP is one of the most widely used inflammatory biomarkers in the blood. Researchers can measure CRP levels to help gain a better understanding of the inflammatory process in the body. CRP, especially high-sensitivity CRP (hs-CRP), is very useful in gauging general inflammatory status in the joints, heart, brain, and entire body. 

The reality is that inflammatory pathways and responses are normal physiological occurrences. They occur naturally within the human body and have a healthy balance. Healthy levels of CRP, which is a protein that the liver produces, tend to be associated with balanced inflammatory response. Additionally, healthy CRP levels tend to indicate healthier immune function. Keeping inflammatory pathways in check is an essential component to overall health. Because 25(OH)D levels (the blood marker that researchers use to identify vitamin D sufficiency) influence CRP status, research is ongoing to see vitamin D’s role in regulating inflammatory response in the body. This would help researchers gain insight to how vitamin D supports neurological, gastrointestinal, and immune health.

The Design Of The Study

Researchers analyzed 294,970 unrelated adults of white-British ancestry. All participants in the UK Biobank study were between the ages of 37 and 73. Researchers recorded 25(OH)D and CRP concentrations and they also considered genetic pathways during the study. 

How Does Vitamin D Status Influence Inflammatory Response?

The results of the study revealed two primary takeaways, the first being that higher genetically predicted vitamin D serum levels were linked to lower CRP concentrations. The second takeaway was that the effect of vitamin D status on CRP is restricted to the vitamin D deficiency range. What that means is that the body’s CRP status, which indicates whether or not an inflammatory response works effectively or excessively, doesn’t influence vitamin D levels. The real truth is that people with lower vitamin D levels tend to have higher levels of CRP biomarker and a subpar inflammatory response. 

The researchers behind the study believe that this is because of vitamin D’s effect on vitamin D receptor-expressing immune cells. These cells include T-cells, B-cells, and monocytes, in addition to other cells. Experiments in cell models found vitamin D in its activated form can inhibit the synthesis of pro-inflammatory cytokines and promote the production of anti-inflammatory cytokine IL-10. Now, take into account that 29% of the U.S. adult population is vitamin D deficient. This vitamin holds influence over the body’s inflammatory response, so it would behoove Americans to increase vitamin D levels in the body.

The Takeaway

By reaching and maintaining healthy vitamin D status, which is not easily achieved, you may positively affect the body’s inflammatory response. That said, it isn’t entirely clear how sufficient vitamin D levels can support a number of bodily functions, including inflammatory response. The reality is that you cannot achieve or sustain optimal vitamin D levels through sunshine and diet alone. For this reason, you may require a vitamin D supplement, but please do your research and consult with your healthcare professional to discuss proper dosage.

SHARE:

The post Vitamin D May Affect The Body’s Inflammatory Response appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.