The Fourth of July is a day for Americans to celebrate their independence by doing three things: drinking, eating, and blowing stuff up. Would it be America’s birthday if those three things didn’t happen? Some argue that this holiday is more about food than fireworks. Just because it is a holiday weekend that involves gatherings with friends and family, it doesn’t mean that you should completely let yourself go. 

It’s easy to let food and drink get the better of you during holiday festivities. Even if you happen to be on a diet already, hotdogs, ribs, burgers, beers, and the array of chips and dips can make you weak in the knees. Temptation exists on every picnic table, grill, and in every fridge. You don’t have to lock yourself away from the good times, though, because there are ways to make your Fourth of July weekend a little healthier. You don’t have to take wheatgrass shots and eat smoothie bowls (nothing wrong with that plan, though) this weekend, but you don’t have to ignore your health either. Stay healthy this Independence Day with the following tips. 

Swap The Soda For Seltzer

This is an easy way to limit your sugar intake during the holiday weekend. A common 12-ounce can of soda can contain between 35-42 grams of sugar. Depending on the beverage, the sugar content can be higher or lower. Since it’s common for the average person to crack open more than one can of soda during Independence Day festivities, it’s a healthier option to switch to seltzer water. There are so many seltzer waters in existence, some of which have crispy carbonation and subtle flavors with no added sugars. Enhance your bubbly water game by adding lemon or lime slices, muddled blueberries, or fresh mint to the glass. 

Keep It Light

Most food that people make for Independence Day festivities is very hard on the body. It can lead to sluggish digestion, dehydration, and fatigue, especially if you spend the day in the sun. Instead of feeling like you can’t even get up from a chair, opt for lighter food options that balance the main course. Make a collection of salads, a veggie tray, a fruit medley, or homemade hummus and salsa recipes. Just don’t eat an entire bag of chips!

Keep The Grains Whole

It’s hard to convince people to let go of the familiar and make healthier choices on a classically unhealthy holiday. Rather than white bread or buns that contain enriched flour and refined sugars, choose whole wheat or sprouted grain varieties. If you make pasta dishes like pasta salad, consider using one of the many gluten-free pasta options that exist. There are lentil-based, quinoa-based, brown rice-based, and spinach based pastas! You can also add cold barley or quinoa to salads in order to increase your fiber and protein intake. 

Protect Your Skin

While the focus of this article is predominantly on diet tips, the skin deserves equal attention and care. Don’t neglect your skin while grilling, swimming, or lounging out in the sun this weekend. In order to keep your skin sunburn-free, apply a sunscreen with a sun protection factor (SPF) of 30 or higher. Ideally, the sunscreen should be water resistant and environmentally friendly. Apply sunscreen 15-20 minutes before sun exposure to reduce the risk of UVA and UVB damage. If you take a dip in the ocean, pool, or lake, or you simply sweat a lot, reapply every two hours or so for optimal protection.

You Can Grill Veggies Too

Do you want to know the craziest thing? You can grill more than meat! The flames that provide lovely char to your meats have the same effect on veggies. If you have a grill basket, load it up with a vegetable medley of zucchini, bell peppers, onion, and garlic. Alternatively, grill some asparagus with olive oil and lemon juice. Portobello mushrooms also hold up incredibly well on the grill, and marinating them only enhances the flavor. Don’t forget that veggie kabobs are great options too!

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Raw gingerbread cookies are absolutely delicious and the perfect healthy treat during the holidays. There is no wrong way to enjoy them, whether you gobble them up by yourself, share them with the family, or enjoy them with friends. If you are a fan of gingerbread, or anything ginger for that matter, you will love these gluten-free, dairy-free, raw vegan cookies.

Unlike traditional gingerbread cookies, these are not full of refined sugars and carbs. All those sugars only leave you craving more, so you eat the whole box without even realizing it. It’s only at that point when you feel sick to your stomach. This recipe doesn’t have refined sugars; rather, the dates make these gingerbread cookies perfectly sweet. And you’ll only need to eat one or two cookies before you are full. That is because the walnuts and ground almonds provide you with healthy fats, protein, and fiber.

One thing to note about the ground almonds is that you can grind raw almonds if you can’t find that product in stores. All you have to do is add almonds to a food processor and pulse until you achieve a fine powder. Just make sure you don’t process them into almond butter. Finally, if you feel like getting a little experimental, top your raw gingerbread cookies with some flaky sea salt. You might like the sweet and salty contrast in every bite.

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As one of the brain’s most important chemical messengers, dopamine is essential for memory, mood, motivation, sleep, and behavior regulation. It is at the center of how the brain’s reward system operates. For example, dopamine rewards you when you engage in a behavior that motivates you to repeat that behavior. This is why you feel immense reward or pleasure listening to music, getting a good night’s sleep, or eating a great meal. 

Contrarily, low dopamine levels can deplete your motivation and enthusiasm about things that excite most people. There are several causes for low dopamine levels, some of the primary of which include brain injury or an inability to respond to dopamine properly. If levels get too low for too long, you increase the risk of restless leg syndrome, depression, and Parkinson’s disease. Low dopamine levels can also make you more susceptible to developing addictions or taking risks.

Natural Ways To Boost Dopamine Levels

If you find that you regularly feel tired or sad and experience brain fog, low energy, or lack of motivation, you may have low dopamine levels. Irritation and worry tend to indicate low serotonin levels, which you can learn more about here. There are strategies to address low dopamine levels and naturally increase them. Below, you’ll find the best ways to naturally increase dopamine levels. 

Maintain A Healthy Diet

Diet supports mental and physical well-being. If you need to increase dopamine levels, try to focus on foods that contain tyrosine, which is a nonessential amino acid that is necessary for the production of neurotransmitters, including dopamine, epinephrine, and norepinephrine. Foods that are rich in tyrosine include almonds, avocados, lima beans, pumpkin seeds, hemp seeds, flaxseeds, yogurt, fish, and bananas. Additionally, probiotic-rich foods may help to increase dopamine production.

Listen To Music

If you want to stimulate the release of dopamine, listen to music. Several brain imaging studies found that listening to music works to increase activity in the pleasure and reward sectors of the brain. Both of these areas of the brain contain lots of dopamine receptors. A small 2011 study investigated the effects of music on dopamine levels. The findings indicated a 9% increase in brain dopamine levels when people listened to instrumental songs that gave them chills or goosebumps. 

Exercise

If you are familiar with runner’s high, you understand that exercise can affect your mood. Several experts recommend high-intensity interval training workouts to yield a mood-boosting effect. Take a brisk walk and include moments of walking as fast as you can for one minute at a time to boost dopamine levels. More research is necessary to figure out the exact mechanism that causes the brain to produce dopamine during exercise. 

Meditate

Meditation is an old practice that helps you establish a better mind/body connection. Forcing you to look inward and accept your thoughts without judgment, meditation is a practice that benefits your mental health. New research found that regular meditation has the ability to increase dopamine levels in the brain. One study, for example, included 8 experienced meditation teachers and found a 65% increase in dopamine production after one hour of meditation. Researchers believe that increasing dopamine levels is thought to maintain a positive mood and motivation amongst meditators. 

Avoid Processed Sugars

If you love candy and soda, it’s time to remove them from your diet if you want to increase dopamine levels. The interesting thing is that eating sugary foods can lead to a quick dopamine rush, but this is only temporary and artificial. Alcohol and drugs have a similar effect, giving you temporary dopamine bursts. These vices actually affect the rate at which your body produces it naturally, so don’t consume processed sugars in order to avoid the crash that leaves you feeling down. 

Get Your Zzz’s

Sleep experts recommend that people get between seven to eight hours of sleep every night for better overall health. When dopamine is released in the brain, it creates feelings of wakefulness and alertness. Having less dopamine in the body typically makes it harder to concentrate and it affects coordination. Sleep deprivation and insomnia can adversely affect dopamine receptors in the brain. Lack of sleep can actually suppress these receptors, which makes it difficult for your body to produce dopamine. Make sure to get your zzz’s on a nightly basis to help you feel more alert and in a better mood. 

Consider Supplements

The body requires several nutrients in order to create dopamine. These nutrients include iron, folate, vitamin B6, and niacin. Being deficient in one or more of these nutrients can make it difficult for the brain to produce enough dopamine. If you get a full blood panel, you can get a better understanding of whether you are deficient in any of these nutrients or not. That way, you can supplement accordingly to bring levels back up to normalize dopamine production. These nutrients are readily available in food sources, so consider looking at your diet prior to supplementation.

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It can be quite shocking to look in the mirror and see wrinkles or fine lines that seemingly appeared overnight. This happens because the skin doesn’t age in a linear way, for example, from one birthday to the next. The skin ages depending on genetics, diet, overall health, and extrinsic factors, including sun exposure and smoking. You can, however, keep your complexion bright and beautiful by making a few lifestyle adjustments. 

What Is Premature Aging?

For the average person, wrinkles and fine lines arrive during the late 20s and early 30s. It’s possible for signs of aging to occur earlier, also known as premature aging. By definition, premature aging is when a person’s biological age is older than their chronological age. Sun spots, dry or itchy skin, sagging skin, wrinkles, or fine lines are all indications of aging. These symptoms are the result of shortened telomeres, which cap DNA strands and prevent damage. As telomeres shorten, they can leave DNA exposed to damage, which his when signs of aging occur. 

Many lifestyle factors are often to blame for the sped up rate at which telomeres shorten. Avoiding several bad habits, which are commonplace in many people’s lives, can help slow the aging process. If you want to keep the skin glowing and youthful, try to avoid the following habits as best you can. 

Drinking Out Of A Straw

This is a common habit that can contribute to fine line development around the mouth. People who regularly drink beverages out of straws activate muscles around the lips. The more that you activate those muscles, the more likely you are to crease the skin. Smokers tend to get fine lines or wrinkles around the mouth for this same reason, according to Mayo Clinic. You don’t have to avoid straws altogether, but try to drink without them when you can to avoid fine line development. 

Taking Certain Medications

Certain oral medications or prescribed topical ointments/creams can affect the skin’s appearance. Corticosteroids, for example, can decrease collagen and elastin in the skin, which causes the skin to thin. In turn, blood vessels can rupture more easily and lead to broken capillaries. Certain antibiotics and diuretics can cause photosensitivity, making skin more prone to sun damage, premature wrinkles, and pigmentation changes. Stopping these medications may not be an option for some people, so be mindful of sun exposure, taking precautions when necessary. 

Sleep Deprivation

After a restless night of no sleep, it’s common to see dark circles under the eyes. Regular sleep deprivation can enhance the appearance of dark circles and other signs of aging like fine lines. According to research studies, insufficient sleep can make the body’s cells age more quickly. Not only does sleep deprivation cause premature aging, but it also decreases the skin’s ability to fo fight ultraviolet (UV) rays. The skin enters a renewal state during sleep, so make sure to get 7-8 hours of sleep per night for optimal skin health.

Yo-Yo Dieting

The cycle of regular weight loss and weight gain can be very harmful to the skin. Besides the appearance of stretch marks or cellulite, weight fluctuation stretches and contracts the skin. This takes a toll on the skin’s elasticity and can make it sag more than it should. Saggy skin only makes you look older, so it’s best to keep your weight in check. This can be difficult, but regular exercise and healthy eating can help improve elasticity and keep the skin looking young.

Using Drying Soap

Some people aren’t aware of the fact that their soaps contribute to older-looking skin. Some cheap bar or liquid soaps contain harsh detergents that strip the skin of its natural oils, causing dryness. Although dry skin doesn’t cause wrinkles, it does make wrinkles more noticeable. Additionally, dry skin cannot protect itself from irritants, bacteria, and viruses because the barrier isn’t as strong in a dehydrated state. Soap your skin responsibly with gentle soaps that contain moisturizing ingredients, especially if you use them on your face. 

Eating Certain Foods

Consuming foods that contain a lot to processed ingredients and refined sugars can make your skin appear older. Glycation is the reaction between sugars and skin proteins (collagen and elastin) to form advanced glycation end products (AGEs). When a person consumes too many processed or refined sugars, it’s possible to experience AGE accumulation. This can impair skin elasticity and increase the risk of UV damage. Unfortunately, the effects of AGEs are irreversible because no enzymes can remove them from the body. It’s best to avoid processed sugars and ingredients for this reason. 

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A long weekend of beach days, pool parties, barbecues, and traveling most likely involved copious amounts of food and drink. After overindulging in all of the things, the return to real life can be a real struggle. All of the alcohol and unhealthy food continues to wreak havoc on the body even after the partying stops. Is it even possible to make it through the first day back?

According to health experts, binge eating over a holiday weekend is very common. Many people come face to face with temptations and often intake lots of carbs, hydrogenated oils, fried foods, refined sugars, and meat. Many of these foods can lead to heartburn, bloating, gas, or the more serious issue of pancreatitis (inflammation of the pancreas). Excessive consumption of alcohol can also harm the body, putting it into a state of dehydration. The body needs an enzyme called dehydrogenase to metabolize alcohol. Drinking too much can overwhelm the body and this enzyme can’t keep up, which causes the sugar from alcohol to linger in the body. This often leads to hangovers and dehydration.

Overeating and over-drinking is quite common, but it’s possible to undo the damage of the long weekend. Continue reading to learn how to get back on track and promote detoxification from the long weekend. 

Consider Cutting Alcohol

Some people live by the motto that a little hair of the dog will get them back on track. If you drank too much, it’s better to dramatically decrease your alcohol intake, or cut it out completely for at least a week. Alcohol puts the body in a state of dehydration, so it’s your job to rehydrate the body. The best way to do that is to focus on drinking lots of water following the indulgent weekend. You may also want to consider adding a healthy, low-sugar electrolyte powder to your water for added hydration benefits. 

Eat A Nutritious Breakfast

You may want to avoid food altogether after a weekend of eating tons of food, but this is not the wisest decision. Focusing on more nutritious meals is better than skipping meals. Start with breakfast, as a nutrient-dense breakfast can improve metabolism and prevent unhealthy cravings later in the day. A fruit and vegetable smoothie or bowl of unsweetened, probiotic-rich Greek yogurt with fresh berries can be great options. 

Focus On Fiber

Whether you want to enjoy a snack or a meal, focus your efforts on consuming fibrous foods when you’re hungry. Not only does fiber help to keep you full, but it also works to move food through the digestive tract. Eliminate processed foods, fast foods, and other heavy, unhealthy meals because you consumed enough over the long weekend. Complex carbohydrates that are rich in fiber include sweet potatoes, quinoa, oats, and fruits and vegetables. Nutritionists explain that these types of foods help stabilize blood sugar levels, helping you avoid overeating.

Drink Water…And Eat It Too!

It’s no secret that water is life, and you need to get a lot in your system after an indulgent weekend. If you are not the type of person to regularly consume water, though, you can enhance hydration efforts by eating water-rich foods. Cucumbers, leafy greens, melons, and other foods can help promote optimal digestion and reverse bloating. Excess consumption of alcohol and sugary snacks can still cause you to crave caffeine and unhealthy snacks. Keep away from those things and focus on water and water-rich foods. The goal should be to hydrate your cells and promote detoxification, and adding more water to your diet is a great way to do this. 

Sweat It Out

There’s nothing like feeling the weight of an indulgent weekend to make you want to exercise. That being said, many people think that they should just take the rest of the week off, considering they already went off the rails. Don’t focus your energy on the negatives because that can induce poorer eating and drinking habits. Instead, it’s better to leave the past in the past and move forward with positive momentum. Engage in a HIIT workout, attend a hot yoga class, or get your pilates on. Try to do workouts that combine strength and cardiovascular exercises to get the heart pumping. The more you sweat, the more you detox!

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Whether you heard about a multivitamin on a podcast or learned about turmeric reducing inflammation from a friend, taking supplements is a common practice. People get annual checkups and their doctors may say that they are low in certain vitamins or minerals. As a result, they start taking supplements to make up for their deficiencies. 

The modern Western diet, especially the Standard American Diet, is not as nutritionally dense as people think. In fact, it lacks the sufficient vitamins and minerals that keep the body functioning like a well-oiled machine. This is because pasteurization, pesticides, antibiotics, and other chemicals strip food of the inherent vitamins and minerals. 

Vitamin cabinets have most-likely doubled in sized within the last couple years. People pop random supplements mindlessly without giving thought to whether they need the vitamins or not. Below, we’ll discuss common mistake you should avoid in regards to supplements. Please heed this advice so that your health can benefit. 

People Don’t Do The Research

Some people are easily influenced and they start taking a certain vitamin or mineral because an influencer takes it on social media. Perhaps the host of podcast raved about something and now you have 600 tablets of magnesium. Some people need to talk about supplements with their doctor in order to avoid negative interactions, especially if they take medication. Negative interactions can decrease the efficacy of medications, which can be harmful to your body. If you think you are deficient in a nutrient or want to add supplements to your diet, consult your doctor and do your research. 

People Pop Multivitamins And Eat Poorly

Multivitamins don’t cancel out poor dietary decisions. Sorry, folks, but that’s just not the way the world works. Taking a multivitamin doesn’t balance the scales if you eat a lot of fried foods or refined sugars and carbohydrates. You still need to eat a variety of nutrient-dense foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes. And don’t forget about colorful foods, specifically fruits and vegetables, because they contain beneficial phytonutrients and flavonoids. Some people do benefit from taking a multivitamin, but every person is different.  

Doses Are Too High

You don’t want the highest dosage when it comes to supplements. Again, this will come down to a discussion between you and your doctor or nutritionist. It’s all about supplementing to meet your nutritional needs. For example, it’s very easy to take too much vitamin D. A person may buy a 50,000 iu vitamin D supplement that only requires one capsule per week. Taking one of those everyday is unnecessary and may affect other nutritional levels, or result in unwanted side effects.

The Focus Is Only On Probiotics

Gut health is a popular topic in the health world and probiotics are trending. Unfortunately, probiotics do not cure everything, nor can they. There are studies that prove probiotics to be beneficial for numerous conditions. They can help establish a healthier microbiome, but much like taking a multivitamin, you are not exempt from eating healthy. Some people do benefit from taking probiotics, but some people take varieties that are weak. A beneficial probiotic will contain various bacterial strains because diversity is key when it comes to the gut. If you do take probiotics, you also have to consume or take prebiotics. A probiotic supplement that contains prebiotics is beneficial because prebiotics feed probiotics. You can also eat oats, wheat bran, chickpeas, apples, garlic, asparagus, green peas, and cashews to consume natural prebiotics. 

Not Taking Fat-Soluble Vitamins With Fat

Fat-soluble vitamins include vitamins A, D, E, and K. Failure to take these fat-soluble vitamins with a source of fat can affect the body’s absorption of the nutrients. Fat-soluble means that it dissolves in fat, which is why taking vitamins A, D, E, or K on an empty stomach negatively impacts absorption. Some manufacturers recently included coconut oil in supplements to maximize absorption. You can take fat-soluble vitamins after eating a handful of nuts, an avocado, or even almond butter on toast. 

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Maintaining a healthy diet may be one of the hardest things to do in life. It takes self-discipline, determination, and a will to want to be the healthiest version of yourself. Eating healthily, though, is often thought of as expensive or impossible if you don’t have a lot of money. This couldn’t be further from the truth, and doctors and nutritionists agree.

Why Should You Follow A Heart-Healthy Diet?

According to the Centers for Disease Control and Prevention (CDC), one person dies every 37 seconds in the United States from cardiovascular disease. Roughly 647,000 Americans die from heart disease each year, which equates to one in every four deaths. When you consider that diet plays a large role in your risk of developing heart disease, eating foods that are beneficial for you entire body, including your heart, is the right thing to do.

Foods To Tat And Foods To Avoid On A Heart-Healthy Diet

Foods You Should Eat

• Fruits and vegetables
• Legumes
• Raw nuts and seeds
• Whole grains
• Liquid oils (mainly coconut, avocado, olive, and walnut oils)
• Lean proteins

Foods You Should Avoid

• Dairy products
• Fatty or processed meats
• Trans fats
• Processed foods
• Refined sugars or grains
• Sugary drinks (soda, bottled juices, etc.)
• Sold fats

Tips For Heart-Healthy Eating On A Budget

Be Aisle Smart

We cannot stress this point enough, people. The center aisles of the grocery store will lure you in with their packaged cookies, chips, canned foods, and frozen treats, but they are trying to trap you. Vegetables, fruits, nuts, seeds, fish, and meat are shelved around the exterior aisles of the market. The only items you should buy from the center aisles are sodium-free canned beans (black beans, garbanzo beans, or kidney beans) because they have many heart-healthy fats. You can also purchase frozen fruit, so long as there are no added sugars or preservatives.

Don’t Shop On An Empty Stomach

If you are trying to practice self-discipline, you will not be able to act responsibly if you shop for groceries on an empty stomach. When you’re hungry, it’s much easier to impulsively buy things that you know you shouldn’t eat. Go to the grocery store on a full stomach with a list of foods that you should buy. This will help you stick to your budget and avoid unnecessary, unhealthy items.

Be Label Smart

Certain foods are more attractive than others. That’s just the way it is. For example, a sugary cereal is more attractive than a fiber-rich, natural grain cereal. And people buy what they are used to, so the willingness to step outside the comfort zone is another hurdle to jump over. Anytime that you purchase something with a label, you have to look at the calories, sugars, fats, cholesterol, protein, and sodium per serving. Sodium, saturated fats, trans fats, and cholesterol, should be consumed in limited quantities if you want a healthier heart.

Stop Eating Out

Eating out frequently is a surefire way to quickly deplete your funds. Additionally, the restaurant you eat at is often controlled by impulse. But…you can cook your own meals, bring your own lunch, pack your own snacks, and still eat an unhealthy diet. Therefore, you must apply the other tips in this article to reform your diet and increase the nutritional value of your homemade meals, snacks, and more.

Home Cooking On A Budget

Healthy eating is not complicated, although it can seem that way at first. The simplest way to ensure that all of your meals are properly portioned and heart-healthy is by meal prepping. You may find that your dollar goes a lot farther when you buy raw ingredients that make up a certain number of meals and snacks.

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There are foods that support gut health and there are foods that create gastrointestinal problems. The foods that support gut health contain microbes that feed beneficial bacteria in the gut. Foods that are unhealthy upset the gut microbiome, tipping the scales in the favor of unhealthy gut bacteria. This article intends to inform you about the foods that ruin your gut health.

Firstly, we must establish that each person reacts differently to different foods. Each person’s gut health also depends on diet, food sensitivities, allergies, and lifestyle choices. Someone with food sensitivities may suffer from gut health issues when he/she eats a food that promotes the growth of beneficial gut bacteria.

What Is The Significance Of Gut Bacteria?

The human gut contains over 100 trillion bacteria, known as gut flora. Some of these bacterial species that inhabit the gut are friendly, while others are not. Friendly gut bacteria destroy harmful bacteria and microorganisms, and they are necessary for digestion. They also produce vitamin K, short-chain fatty acids, and folate. Harmful gut bacteria increase the risk of insulin resistance, obesity, weight gain, inflammatory bowel disease (IBD), chronic inflammation, and colorectal cancer. This is why it is important to have more good than bad bacteria present in the gut at all times. Below, you’ll find numerous foods that harm gut bacteria. 

Diet Soda

A lot of people drink diet soda because it is free of calories and sugar. It was originally marketed as a healthier alternative to regular soda, but this is not the case. Diet soda contains artificial sweeteners, which upset microbes in the gut. A small study in Israel examined the effects of aspartame, sucralose, and saccharine on the gut. Results indicated that they altered gut bacteria and increased glucose intolerance, which increases a person’s risk of type 2 diabetes.

Alcohol

Drinking alcohol in excess has many adverse effects on the body, one major one being that it creates inflammation and an imbalance of gut flora. Excessive alcohol consumption can increase the risk of bacterial overgrowth, which leads to acid reflux and poor digestion. Drinking a glass of red wine every now and again isn’t harmful, but pounding sugary margaritas and beers can harm gut-friendly bacteria.

Dairy Products

Roughly 65% of the world’s population has problems digesting lactose, which is the primary sugar in dairy products. Diarrhea, bloating, and gas are the three common symptoms of lactose intolerance. If you experience any of these symptoms after consuming dairy products, please consider cutting back on dairy. However, cultured products like kefir contain beneficial probiotics that are much easier on the digestive system; and they promote the growth of beneficial gut bacteria.

Soy

Besides the fact that soy is one of the most genetically modified foods on the planet, soy is a lectin-rich legume that can be difficult to digest. A common reaction to soy consumption is bloating or abdominal pain. Some people can handle small amounts of fermented soy, like natto or tempeh, because they are easier to digest.

Processed Foods

Chips, cookies, pretzels, toaster pastries, and almost every other packaged food item is loaded with preservatives and additives that harm gut flora. These foods don’t contain gut-friendly fiber, and the refined sugars and carbs only lead to the growth of unhealthy gut bacteria. Skip the snack aisle and focus on freshness for a healthier gut.

Fried Foods

Simply put, fried foods are very difficult for the body to digest. The oils that are used for frying typically contain high amounts of saturated and trans fats, both of which irritate the stomach, causing bloating, gas, or diarrhea. In addition to increasing the risk of liver disease, fried foods also promote the growth of harmful bacteria in the gut.

Sugar

Sugar is the evil ingredient that people keep coming back for. It is extremely addictive and very harmful to your gut health. Various animal studies found that sugar slows the production of proteins that keep gut flora balanced.

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World Autism Day, which occurs annually on April 2^nd, kicks off Autism Awareness Month, which aims to spread awareness about Autism Spectrum Disorder (ASD). ASD refers to a broad range of conditions that are characterized by challenges with repetitive behaviors, speech and nonverbal communications, and social skills. The Centers for Disease Control and Prevention (CDC) estimates that 1 in 59 children in the United States are affected by autism.

Autism Awareness Month

The Autism Society was founded in 1965 and began to raise awareness in the early 1970s via nationwide campaigns. Every April since 1970 has celebrated the differences of those on the spectrum, and the intention has been to support and educate the public about autism. What most people don’t know about autism is that growing evidence supports that dietary intervention may be an effective treatment.

Medical experts conducted large-scale studies about altering gut health to reduce the symptoms of ASD. Caregivers have traditionally focused on rehabilitation, educational intervention, or medications, but dietary intervention may be a better and more affordable approach to manage symptoms. A review of 150 papers on ASD and gut bacteria found the links between composition of gut bacteria and autistic behavior. The growth of bad bacteria in the gut is largely attributed to diets rich in processed foods, refined sugars, gluten, meats, and dairy products. The build-up of bad bacteria can make the gut lining more permeable. Toxins can then get into the bloodstream and travel to the brain. Children under three years old are at the height of brain development, so the presence of these toxins in the brain may increase the risk of ASD.

Causes Of Imbalanced Gut Microbiota In Infants

Dr. Quinrui Li of Peking University, China, explains that the presence of bad bacteria in the gut is caused by a combination of genetic and environmental factors. Maternal obesity and diabetes during pregnancy, the overuse of antibiotics in babies, how a baby is delivered, and breastfeeding times can all factor into the development of ASD. Dr. Li’s review focused on restoring healthy gut bacteria via probiotics, prebiotics, and removing gluten and casein protein (found in dairy products) from diet. All of these had positive impact on ASD symptoms.

The Specific Carbohydrate Diet

Some children with ASD have experienced reduced symptoms after following the Specific Carbohydrate Diet, which restricts the consumption of all grains, dairy products, certain vegetables, and carbohydrates with more than one molecule. This diet was developed to treat gastrointestinal disorders like celiac disease and ulcerative colitis, but children with autism, many of whom experience digestive conditions, have benefited from it as well. The trick with this diet is understanding what foods contain all of these ingredients. Not all labels will list gluten or casein additives. For instance, canned tuna or salmon may contain casein that isn’t labeled. And it is important to be strict with this diet, meaning that you shouldn’t cave for special occasions. Food oriented holidays can be tricky, but you just have to find healthier substitutes because the wellbeing of the child is what matters most. A special occasion does not have to be gluten- or casein-oriented!

Each child is different, so a particular diet may work for one child and won’t work for the other. If you plan on changing a child’s diet, it’s all about starting slow and not jumping in too fast. It is best to slowly eliminate certain foods from the diet and replace them with healthier alternatives. Successful alternatives can make feeding time much easier.

Researchers are encouraged by the fact that improved gut health can potentially reduce ASD symptoms. Large scale studies need to be conducted to further support this preliminary evidence. For now, behavioral therapy remains a great option, but improving the gut microbiota may be a more effective treatment in the future.

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Affecting more and more children, adolescents, and adults with each passing day, obesity increases a person’s risk of cardiovascular disease, cancer, type 2 diabetes, and liver disease. Obesity rates have steadily increased within the last 50 years, tripling in American children and adolescents. Roughly 15% of children between the ages 6-19 are overweight, and one-third of American adults or obese.

World Obesity Day is an awareness event that occurs annually on October 11^th. The mission behind this day is to promote solutions to the obesity crisis around the world. Whether it be improving food in school cafeterias, engaging in community activities, or educating people about the importance of fresh foods, reducing obesity rates has to be done on a global scale. One single approach will not be as effective as various communities figuring out how to solve the problem from all angles.

Childhood Obesity

The WHO estimates that 41 million children under age five are obese or overweight, based on 2016 statistics. In 1975, a mere 4% of children were obese, but the percentage rose to 18% as of 2016. Obese and overweight children have an increased risk of developing a range of adverse mental and physical health problems, in addition to experiencing societal challenges.

Preventing Obesity In Children And Adolescents

We live in the age of advanced technology, i.e. the age of the screen. Young people typically do not engage in sufficient physical exercise on a daily basis, nor do they have healthy eating habits. Children should have no more than 1.5 hours of screen time per day, be it in front of the phone, computer, tablet, or TV. It is up to adults to lead by example, encouraging family activities outdoors and exposing children to healthier foods. When you eat out, try to avoid ordering the typical kids menu items and explore healthier meals and beverages. This is a gradual process, but eating healthy foods and exercising regularly increases the likelihood of children following in your footsteps.

Preventing Obesity In Adults

To truly reform your health and round the corner towards a healthier life, you must begin with dietary habits. While exercising more frequently and rigorously can help with weight loss and improve cardiovascular health, exercise will not single-handedly improve your situation if eating habits remain the same. Start eating at least 5 servings of fresh fruits and vegetables daily, avoiding canned or frozen varieties. Eliminate processed foods, refined sugars & grains, meats, sugary beverages, alcohol, dairy products, and junk foods to start losing weight. Whole grains, legumes, nuts, seeds, and fresh fruits and vegetables should be your primary food sources to provide the body with essential nutrients. Above all else, watch your portions, limiting each serving to about the size of both of your fists combined.

If people continue these poor eating habits and lifestyle choices, an estimated 2.7 billion adults will be overweight, one billion adults will be obese, and 177 million adults will be severely affected by obesity by the year 2025. Let’s change course and set off in a healthier direction. The root of the cause is diet, which is the first place any obese or overweight person should begin to improve his or her situation.

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