Dangerous  Patterns for open health

 The current time is stamped by quickly changing practices and developing trends impacted by innovation, social media and social shifts. Cigarette smoking and e-cigarettes are noteworthy patterns these days. The last mentioned is picking up ubiquity, particularly among the youth, as it is seen to be a more secure elective in spite of concerns almost its wellbeing impacts.

Cigarettes have long been known to posture noteworthy wellbeing dangers. Cigarette smoke contains more than 5,000 chemicals that hurt the body, beginning with tar coating the teeth and gums, driving to rot and finish harm. Smoking too disables the nerve endings in the nose, diminishes the sense of scent, and harms the cilia in the lungs, expanding the hazard of contaminations and incessant maladies like bronchitis and emphysema. Smoke fills the alveoli, where carbon monoxide ties to hemoglobin, uprooting oxygen and causing shortness of breath. Nicotine, a stimulant, comes to the brain inside 10 seconds of inward breath, discharging dopamine and other neurotransmitters, making smoking addictive.

Additionally, nicotine and other chemicals contract blood vessels, harming their linings and expanding blood clot chance, possibly driving to heart assaults and strokes. Carcinogenic chemicals in cigarettes can cause change in the DNA, driving to different cancers, counting those of the mouth, lungs, throat and gastrointestinal tract. Smoking can too disable vision, debilitate bones and cause regenerative issues such as erectile brokenness in men and pregnancy troubles in women.

Quitting smoking offers prompt as well as long-term wellbeing benefits. Inside 20 minutes of cessation, heart rate and blood weight standardize. After 12 hours, carbon monoxide levels diminish, progressing the oxygen-carrying capacity of the blood. One month after stopping, the hazard of heart assault diminishes and lung capacities start to make strides. The cilia in the aviation routes completely recoup by nine months. After five a long time, the hazard of stroke decays essentially. After ten a long time, the probability of lung cancer drops by 50 per cent. Early nicotine withdrawal indications, such as uneasiness and misery, are brief, and different nicotine substitution treatments (gums, patches, splashes) and bolster frameworks (guiding, cognitive behavioral treatment) are accessible to offer assistance people stopped smoking  successfully.

E-cigarettes, propelled in China (2005), the UK (2005), and the US (2007), were advanced as smoking cessation instruments but needed logical back and direction in the Joined together Kingdom (until 2014) and the Joined together States (until 2016). In the Joined together States, youth utilization rose by 900 per cent between 2012 and 2015, raising concerns around their notoriety and affect. At last, in 2016, the US Nourishment and Medicate Organization started controlling e-cigarettes beneath tobacco items and limited deals to people beneath 18. More rigid measures were taken by the Joined together Kingdom and the European Union. In 2014, the Unused European Union Tobacco Items Order was issued to control fixings, bundling and publicizing, centering on diminishing youth start and advancing open wellbeing with respect to tobacco and its related items. The order moreover covers electronic cigarettes and home grown items, guaranteeing consistency in security and customer security measures over the European Union. In the UK, which has over 2 million vapers, later crackdowns have focused on companies showcasing to children. NHS information from 2021 shows that nine per cent of 11 to 15-year-olds utilize e-cigarettes, up from six per cent in 2018. Besides, inquire about on these gadgets has not been able to keep up with their quick advertise development, coming about in slacking directions on the components of e-cigarettes and e-liquids. This administrative has brought about in challenges in tending to the potential wellbeing dangers related with e-cigarette use.

Vape gadgets vapourise nicotine or non-nicotine fluids, giving an elective to conventional tobacco items. These incorporate both electronic nicotine conveyance frameworks (Closes) and electronic non-nicotinic conveyance frameworks (ENNDS). E-cigarettes warm a fluid containing propylene glycol, glycerin and over 15,000 flavorings to make pressurized canned products for inward breath. Whereas these added substances are regarded secure for ingestion, their long-term impacts through inward breath are ineffectively caught on. Moreover, the pressurized canned products may contain metallic particles such as chromium, cadmium and lead.

E-cigarettes may offer assistance in smoking cessation by giving nicotine with less hurtful chemicals than conventional cigarettes, possibly lessening withdrawal indications. Concurring to the Illustrious College of Doctors UK, vaping postures as it were 5 percent of the wellbeing dangers related with smoking, which murders 2 out of 3 smokers. Be that as it may, the long-term antagonistic impacts of e-cigarettes are still undocumented. A audit of 29 considers found that e-cigarettes accomplished humble smoking cessation rates and given behavioral and tangible delight. However, numerous clients proceeded vaping instep of stopping entirely.

The long-term wellbeing impacts of vaping are still beneath ponder. It is known as of now that e-cigarettes can contain hurtful substances such as nicotine, enhancing chemicals and metals from the gadget. Short-term impacts can incorporate throat and mouth aggravation, hacking and shortness of breath. Breathing in e-cigarette vapor, indeed if less hurtful than cigarette smoke, can cause provocative impacts and block lung development, making them powerless to lung issues.

Vaping is getting to be progressively predominant in Pakistan, invading schools and colleges across the country. Online vape deal in Pakistan is far reaching and needs appropriate controls. Prompt administrative activities are required to constrain the expansion of online vapes. The need of early direction in the US driven to wide varieties in nicotine details. In differentiate, the UK executed more strict controls from the beginning, guaranteeing directed substance utilize and nicotine levels, highlighting the significance of proactive control to moderate potential wellbeing dangers. To protect our wellbeing and that of our children, we ought to abstain from verifiably grasping unused advances and instep embrace a basic approach, conceivably from a therapeutic point of view. Our well-being and future eras are as well valuable to chance, whether from conventional smoke or cutting edge mist concentrates. READ MORE

 Edith Cowan University's new research shows that nitrate from plant sources is better for human health than nitrate from animal-based foods, processed meat, and tap water.

Due to its potential impact on health, the compound nitrate, which is found in vegetables, meat, and drinking water, has been the subject of debate. Arising proof recommends that dietary nitrate might assume a part in forestalling cardiovascular sickness (CVD), dementia, and diabetes. However, there are questions regarding the consumption of high-nitrate leafy green vegetables due to concerns regarding a possible link between nitrate consumption and cancer.

Dr. Nicola Bondonno of ECU was in charge of the project, which found that among 52,247 Danish Diet Cancer and Health Study participants, moderate to high intakes of nitrate derived from plants and vegetables were associated with a 14 percent to 24 percent lower risk of all-cause, CVD-related, and cancer-related mortality. The work has been accepted for publication in the European Journal of   Epidemiology

Plant-based nitrate was not found to be the only factor that improved human health, but the fact that vegetables and plants contained a variety of other protective compounds that were also linked to a lower risk of cardiovascular disease, cancer, and death emphasized the importance of eating more nitrate-rich vegetables to reduce mortality risks.

The exploration likewise added to the developing proof that there was no reason to worry with respect to malignant growth gambles from the utilization of nitrate-rich vegetables like verdant green vegetables and beetroot.

On the other hand, a 9% and 12% higher risk of all-cause mortality and CVD-related mortality were found to be associated with higher intakes of naturally occurring animal-sourced nitrate. There was a 25 percent, 29%, and 18% increased risk of all-cause, CVD-related, and cancer-related mortality, respectively, associated with higher intakes of naturally occurring animal-sourced nitrite. Nitrite is a compound made from nitrate.

While only additive-permitted meat-sourced nitrite was positively associated with CVD-related mortality, higher intakes of nitrate and nitrite from processed meat were linked to a 12% to 22% increased risk of all-cause and cancer-related mortality.

Members with a higher admission of regular water-obtained nitrate had a higher gamble of all-cause and CVD-related mortality yet not disease related  mortality

According to Dr. Bondonno, who is currently based at the Danish Cancer Institute, the body's response to the nitrate was determined by its source.

"In shortsighted terms, nitrate can go down two unique pathways when brought into the body. One is to make a substance known as nitric oxide, which has been shown to increase blood flow, lower blood pressure, and support cardiovascular health as a whole.

"However, nitrate may also undergo a second pathway, resulting in the formation of a class of compounds known as nitrosomines, which are thought to be carcinogenic and are associated with cancer. It is believed that vegetable antioxidants direct nitrate toward the first pathway.

The most recent research's recommendations are consistent with what is commonly known about the optimal human diet; reduce your intake of processed meats and eat more plants and less animal products.

"Most of fears around nitrate utilization have commonly originated from worries around malignant growth, yet one of the most fascinating discoveries from this examination is that nitrate found in drinking water was all the more unequivocally connected to passings from coronary illness.

"The various forms of mortality are protected by nitrate that comes from vegetables and plants. However, nitrate increases your risk of heart disease and certain cancers, particularly when it comes from animal sources or tap water." READ MORE

 Why water is the best beverage during an intensity wave

 

 

 

A record-breaking heat wave that has lasted for days is affecting millions of Americans.

We are aware that staying hydrated is essential to maintaining good health in the heat of the summer, but is water still the best beverage during a heat wave? Or should sports drinks be used instead? Is it advisable to continue drinking beer, soda, and coffee in the midst of extremely hot weather?

I had a conversation with Dr. Leana Wen, a wellness and health expert from CNN, to find out which drinks to choose and which to avoid during events with hot weather. Wen is a George Washington University emergency physician and clinical associate professor. She previously held the position of health commissioner for Baltimore.

How much water should people typically consume, and does this change when the weather is extremely hot?

Leana Wen, Dr. The "8 x 8 rule," which suggests that adults consume 64 ounces of water per day (eight 8-ounce glasses), is a quick rule of thumb that is frequently cited. Half a gallon is that. There is no set rule for this. The type of food a person consumes, their body size, and their level of physical activity are just a few of the many factors that influence how much water a person needs.

Different elements incorporate air temperature and moistness, and, explicitly, how long you spend outside during warm climate. According to the US Centers for Disease Control and Prevention, people working in the heat or doing other physical activity should drink 8 ounces of water every 15 to 20 minutes. The total would be between 24 and 32 ounces per hour. In addition, people should drink plenty of water before and after spending time outside in the heat.

  Is there a danger of drinking too much water?

Wen: Yes. People should not consume more than 48 ounces (or 1.5 quarts) of water or other fluids in an hour, according to the CDC's recommendations. It can be dangerous to drink a lot of fluid at once because it can lower the concentration of salts in our blood.

 

 Is your "emotional support water bottle" making you drink too much?

Is water still the best fluid when it's really hot outside, or should sports drinks be used instead?

Wen: Electrolyte-rich beverages are known as sports drinks. Their primary design is to renew water and electrolytes that are lost with perspiring. Electrolytes like sodium, potassium, calcium, and magnesium are present in these drinks. Fructose, glucose, and sucrose are examples of added sugars in some.

Most people don't need anything else but water. By and large, grown-ups taking part in gentle to direct actual work and children playing on the jungle gym or doing sporting after-school sports don't require electrolyte substitution. The electrolytes we require are found in the foods we consume.

Athletes who exercise vigorously for at least an hour outdoors in hot weather are candidates for sports drinks. However, this time around, not all of these people will require additional electrolyte replenishment beyond what they get from eating normally. Whether they do relies upon variables, for example, the amount they sweat, how hot and damp the climate is and how seriously they work out.

In the forest, a middle-aged man is drinking water. RELATED ARTICLE Follow this advice from experts to stay safe while hiking in the heat 

 Which is better, an electrolyte powder that you can add to your own drink or a sports drink that comes ready-made in a bottle?

Wen: The powder is my preference. . These do-it-yourself options are less expensive, and I prefer brands that don't contain a lot of chemicals or added sugar. However, this is a matter of individual preference. Make sure to carefully examine the ingredients of anything you buy. For example, on the off chance that you don't need added sugar or caffeine, ensure what you're drinking doesn't have these fixings.

 What about drinks with energy? Can these take the place of water?

Wen: This is a significant query. The short answer is that energy drinks are not a substitute for drinking water. Adults should use them with caution, and children should not consume them.

Energy drinks are not the same as sports drinks, which are designed to help you replenish electrolytes and water. Caffeinated drinks are not implied fundamentally to hydrate you. They frequently contain a lot of caffeine in addition to other legal stimulants like guarana and L-carnitine. Caffeine can temporarily give you more energy, but it is also a diuretic, which means it makes you lose water. Additionally, jitteriness, anxiety, and irregular heartbeats can result from excessive caffeine intake.

Energy drinks should not be consumed by children and adolescents, according to the American Academy of Pediatrics. In certain examinations, however, as numerous as 30% to half of young people report utilizing caffeinated drinks. I advise parents to differentiate between energy drinks and sports drinks with care. Although energy drinks in particular should be used with caution, neither are required.

In order to properly hydrate, many people only need to drink water.

In order to properly hydrate, many people only need to drink water. 

 What about other beverages containing caffeine, such as coffee? Is it a bad idea to drink an iced mocha or cold brew in hot weather?

Wen: Not necessarily, but people should be aware that these caffeinated drinks might not keep you hydrated and might even make you more dehydrated. You shouldn't stop drinking coffee when it's hot outside because of this. Just be aware of how caffeine affects you and think about drinking more water when you drink beverages with caffeine. read more

 Garlic could be your secret weapon to keep blood sugar and cholesterol levels low 

Whether  freshly diced, sprinkled, or pickled in oil, incorporating garlic into your diet regularly can help keep both blood sugar and cholesterol levels in check. supplement

A meta-analysis of 22 previous studies, including 29 randomized controlled trials, by researchers from Southeast University and Tibet Minzu University in China confirmed that garlic consumption  is associated with lower levels of glucose and certain fat molecules. 

Glucose and lipids are important nutrients for the body that provide energy and form the basis of various building blocks. In modern diets, we often consume too much of a good thing, increasing the risk of health problems. Many other lifestyle choices, from alcohol consumption to exercise habits, can also affect the body's sugar and fat levels.  "In healthy people, glucose and fat metabolism are precisely regulated,"  the researchers wrote in their published paper.  

Garlic has long been associated with  health, and in individual studies has been  linked to regulating lipids as well as blood glucose levels. 

Looking at the studies as a whole, the team confirmed that the effects remain positive. People who include garlic in their diet were found to have lower blood glucose levels, indicating better long-term glycemic control, more so-called "good" cholesterol in the form of high-density lipoproteins (HDL) and less so-called "bad" cholesterol. "They also showed lower cholesterol or lipoproteins with low density (LDL) and lower cholesterol levels overall. supplement

Interestingly, triglyceride levels did not seem to be affected. While the data is not comprehensive enough to prove a direct causal relationship -- that you need to chew  more garlic to directly reduce your risk of heart disease -- the association strongly suggests that this common herb is a tasty way to control blood sugar and lipid levels. 

Further and more targeted research could help shed light on exactly what's going on here. The studies included in the meta-analysis lasted from three weeks to a year and included studies using several different forms of garlic, including raw garlic, aged garlic extracts, and garlic powder tablets. 

 

When it comes to this relationship, the various active ingredients in garlic are thought to help in a variety of ways, including by reducing oxidative stress, a type of cellular wear and tear  that can lead to problems such as cardiovascular disease.  Garlic also contains an antioxidant compound called alliin, which has previously been linked to regulating blood sugar levels, blood lipids, and  gut microbiota. The results presented here may be caused by a combination of multiple effects. 

It is clear that what we eat has a major impact on our health, for better or worse. Now there is even more reason to add garlic to the list of foods to include in your diet. READ MORE

 Research confirms that sweeteners do not increase hunger and identifies further health benefits 

 Metal spoon with sweetener and sugar 

A comprehensive study led by the University of Leeds has found that replacing sugar in food with sweeteners  does not increase hunger and leads to lower blood sugar levels, which is beneficial for people at risk of type 2 diabetes. The study, conducted as part of a European consortium, confirmed that the use of sweeteners allows sugar intake to be reduced without negatively affecting appetite or causing undesirable health effects, providing a valuable tool in dietary management and the prevention of obesity-related diseases. 

New research confirms that sweeteners can effectively replace sugar in food by reducing appetite and blood sugar levels without negatively affecting health, supporting the use of sweeteners in nutrition management and public health. 

Replacing sugar in food with artificial and natural sweeteners  does not increase hunger and also helps to lower blood sugar levels, a major new study has found. 

This double-blind, randomized controlled trial found that eating foods containing sweeteners reduced appetite and hormonal responses that stimulate appetite similar to eating foods that contain sugar, and offered several benefits, including lower blood sugar levels, in people at risk of developing type 2 diabetes. Using sweeteners to replace sugar in food can be controversial, with conflicting reports on their potential to increase appetite. Studies have been conducted before, but without solid evidence. 

However, the researchers say that this study meets the gold standard  of  scientific research and provides very strong evidence that sweeteners and sweetness enhancers have no negative effect on appetite and have a positive effect on reducing sugar intake. 

The trial was led by the University of Leeds in collaboration with the Rhône-Alpes Human Nutrition Research Center. This is the latest study  published by the SWEET Consortium, a group of 29 European researchers, consumers and industry partners, which works to provide evidence on the long-term benefits and potential risks of switching  to sweeteners and sweetness enhancers from a public health and development perspective, including safety, obesity and sustainability. Funded by Horizon Europe. 

Research findings and public health implications 

Lead author Catherine Gibbons, Associate Professor in the School of Psychology at the University of Leeds, said: "Reducing sugar consumption has become an important public health goal in combating the growing burden of obesity-related metabolic diseases such as type 2 diabetes. 

 We used nutrition and food production strategies to reduce sugar intake and improve the nutritional profile of commercially available foods and beverages. " 

Lead researcher Graham Finlayson, Professor of Psychobiology in the School of Psychology at the University of Leeds, said: "The use of sweeteners and sweetness enhancers has received a lot of negative attention, including high-profile publications linking their consumption to impaired glycemic response, toxicological damage to DNA, and increased risk of heart attack and stroke. These reports add to the current confusion about the safety of sweeteners and sweetness enhancers among the general public, particularly among people at risk of metabolic disease. "Our study provides important evidence for the daily use of sweeteners and sweeteners to control body weight and blood glucose levels." 

Methodology and participant information 

The  first of its kind, the study examined the effects of consuming cookies containing  sugar or one of two sweeteners, the natural sugar substitute stevia or the artificial sweetener neotame, in 53 overweight or obese adult men and women. 

Most studies have compared only  a single sweetener (usually aspartame) with a control group, and  few  have investigated the effects of repeated daily consumption of a known sweetener or a sweetener in a normal diet. 

The new study was conducted at the University of Leeds and the Rhône-Alpes Human Nutrition Research Center (CRNH-RA) in France from 2021 to 2022. All participants were between 18 and 60 years old and were  overweight or obese. 

The study consisted of three 2-week intake periods in which participants ate cookies containing either sweet fruit fillings, the natural sugar substitute stevia, or the artificial sweetener neotame, each separated by a  14-21 day break. Days 1 and  14 of the intake period took place in the laboratory. 

Participants were instructed to arrive at the laboratory after an overnight fast. Blood samples were taken to measure baseline levels of glucose, insulin, and appetite-stimulating hormones.    After eating the cookies, participants were asked to rate their satiety over a period of several hours. Glucose and insulin levels were measured, as were ghrelin, glucagon-like peptide 1, and pancreatic polypeptide (hormones associated with food intake). 

Results showed no difference in appetite or endocrine response for the two sweeteners compared to sugar, but insulin levels measured over the two hours after the meal were lower, as were blood glucose levels. 

 Professor Ann Löwen of the University of Copenhagen, Denmark, co-coordinator of the SWEET project, said: "Sweaters for appetite, energy and weight control." READ MORE

 Yes, carrots are good for your health. But there are downsides to excessive consumption. 

While many grocery stores in the United States typically carry only one type of carrot, there are actually over 500 different types of carrots available worldwide. In Canada and Australia, Nantes carrots are the variety commonly found in markets and grown in local gardens. Kuroda carrots are the variety sold in Africa and Asia. Chantenay carrots are the most popular variety available in many parts of Europe. The most commonly sold carrot varieties in the United States are Danvers and Imperator, both of which look similar. 

Regardless of where carrots come from or whether you like them, they offer a variety  of health benefits.  Are carrots healthy? For starters, according to the U.S. Department of Agriculture, carrots contain protein, calcium, magnesium, phosphorus, and vitamin C. "Carrots also contain beta-carotene, which helps your body make vitamin A," says Amber Schafer, R.D., of the Mayo Clinic in Arizona. She explains that vitamin A is important for good vision, reproductive health, skin health, and bone development. 

A medium carrot also contains about 195 milligrams of potassium, which "helps with muscle contraction and nerve function," says Christina Cook, R.D., a registered dietitian with the Academy of Nutrition and Dietetics.  Carrots are also a good source of antioxidants that reduce inflammation and boost the immune system. They also contain luteolin, which improves cognitive function. 

Perhaps best of all, carrots are "high in  fiber, with about 2 grams in one medium-sized carrot," says Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, chief of nutrition and lifestyle psychiatry at Massachusetts General Hospital and author of "Calming the  Mind with Food." She explains that fiber is important for digestive health, promoting regular bowel movements and preventing constipation and bloating. It  also helps control blood sugar levels and improve heart health. 

Fiber: Are you getting enough fiber? Did you know that fiber can help control cholesterol levels? Carrots' fiber content  also helps with  weight management, as they make you feel full and satisfied, even though one carrot contains only 25 calories. 

What are carrots good for? 

 Besides their health benefits, Naidoo says carrots are also popular for their versatility, availability and affordability. "And they're a delicious vegetable, raw or cooked," she adds. 

 Cook praises the fact that carrots are a year-round vegetable and "available fresh, frozen or pickled." 

And their unexpected sweetness (a medium carrot contains about 5 grams of natural sugars) means  carrots go just as well in  chicken noodle soup as they do in a slice of carrot cake, says Schafer. Other popular recipes and dishes using carrots include roasted or glazed carrots, carrot hummus, raw sliced ​​carrots in salad dressing, carrot wellington, carrot salad, carrot ginger soup, carrot muffins and cupcakes, spicy Asian pasta, carrot fries, or as a topping on green salads or as a side dish for steak, chicken, or roast beef in a crockpot. "Carrots are also great for juicing or drinking smoothies," Schafer adds. 

Are there any downsides to eating carrots? 

 But it's not all good news. The beta-carotene in carrots  gives the vegetable its color, but it can also have an effect on the human body. "Eating too many carrots can cause your skin to turn orange  over time, a condition called carotenemia," Schafer says. "You can improve this condition by reducing your intake of foods  that contain carotene. This is  common  in infants and young children, and it's "not a sign of toxicity," she adds. 

People with allergies to carrots, birch, mugwort, ivy, and celery should also be careful. Diabetics should also avoid overeating vegetables because of their high sugar content. 

Aside from these considerations, most people benefit greatly from incorporating carrots and many other vegetables into their regular diet, and this can be done in a variety of ways. "Get creative when preparing carrots," Cook encourages. "Enjoy them as a snack with a dip, cook them, add them to your favorite meals, or even as an ingredient in your favorite desserts." MORE

 How to get 30 grams of protein in your breakfast without meat, fish, eggs or protein powder 

A really good plant-based breakfast with 30 grams of protein that will keep you fuller longer and prevent mid-morning cravings for muffins, chocolates and cappuccinos. 

Looking for a really good  breakfast option that is rich in protein and will improve your focus, energy levels and  brain chemistry, but without  animal products or protein powders in your morning meal? We have the perfect suggestions on how to get 25-30 grams of protein in your breakfast without meat, fish, eggs or  protein powders. 

How to fortify your breakfast with 30 grams of protein without meat, fish, eggs or protein powder , WOW

 Dominique Ludwig, a UK-based nutritionist and founder of the Renew Reset Recharge program for weight loss, digestion, diabetes, DNA and autoimmune diseases, recommends an effective plant-based breakfast on his social media channels that contains about 28 grams of protein  to help maintain your health. It keeps you fuller for longer and suppresses your appetite after your morning muffin, chocolate or cappuccino. 

, Dominique Ludwig guides viewers through preparing a protein-rich breakfast, saying, "So I start with two tablespoons of chia seeds, which I soak in a little bit of almond milk for a while. It thickens up really nicely." Then I take 150-200 grams of yogurt. I use high protein yogurt. That means real Greek yogurt has maybe about 10 grams of protein per 100 grams. I use Fahey or Fahey, whatever you call it. That's the 2% here." 

She adds: "I mix this with blueberries, which not only gives it that beautiful color, but  also  all the polyphenols and antioxidants from the blueberries. Look at the divine colors! I'm going to put this on top of  chia seeds. Not only is it very beautiful to look at, it's also good for your body and your gut. It contains prebiotics, probiotics and polyphenols, all of which are good for our gut microbiome. " 

 Dominic Ludwig explains: "You don't have to rely on protein powders to get the protein you need at breakfast, and you don't have to consume more animal protein than you need. Eating a high-protein breakfast balances your appetite, mood and energy levels, and reduces mid-morning cravings. This means that a balanced breakfast will naturally help you eat well and maintain your weight. It's not about eating less, it's about eating smarter. 

Dominique Ludwig argues that you can easily increase your morning protein needs by carefully choosing your ingredients, explaining: "Not only is a diverse microbiome beneficial  for  gut health, but the gut microbiome can  have far-reaching benefits for our overall health. I think we talk about this all the time, but choosing yogurt with around 10g of protein and live bacteria per 100g is also very beneficial for your health and satiety."

READ MORE

 What about fish oil? An expert explains the pros and cons of taking this dietary supplement

 How much you should take per day and how to incorporate it. 

 Everyone always talks about how important vitamins and supplements are for health, but do you need to take them all? In short, the answer is no, and it's best to pay attention to your own specific health needs. Fish oil in particular has many health benefits, but it can also have some side effects that are not the best. Here we explain why too much fish oil can  be bad for your health and how much you should take every day. READ MORE 

What is fish oil?

"Fish oil is derived from the tissues of fatty fish such as herring, tuna, anchovies, and mackerel," says Chris Mohr, MD, R.D., fitness and nutrition consultant at Fortune Recommends Health.  . "It's rich in omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential nutrients that our bodies can't produce themselves."

Health benefits of fish oil  

Fish oil has benefits for many parts of the body, but is especially beneficial for heart and brain health. Here's a brief look at how the supplement works. 

Good for cardiovascular health 

Mohr says fish oil reduces the risk of high cholesterol and high triglyceride levels are  good for cardiovascular health. Many studies, including one in the Journal of Research in Pharmacy Practice, have also found that  taking fish oil and other fatty acids regularly can significantly lower blood pressure. If you already have low blood pressure, be careful about taking fish oil, as it may interact with some medications. 

Fish oil strengthens the brain 

 While there is no evidence that fish oil improves brain function in people with Alzheimer's disease, a study in Neurobiological Aging found that taking fish oil supplements improved brain function in people with mild brain diseases, such as mild cognitive impairment (MCI). Improves age-related cognitive decline. (Learn how omega-3 fatty acids are good for your health.) 

What  side effects does fish oil have? Fish oil supplements 

Taking fish oil is usually beneficial, but too much of it can have side effects. So make sure you take the right amount for your health. 

Can cause acid reflux 

Fish oil is good for your overall heart health, but it often causes acid reflux, nausea, and stomach problems. Moore points out that this is because of the high fat content  in these supplements. "These side effects can usually be managed by adjusting the dosage or timing of administration," READ MORE

Fish oil can cause atrial fibrillation 

If you have heart problems, taking fish oil isn't necessarily the best thing to do. According to a study published in the journal BMJ Medicine, people with heart problems who regularly take fish oil had a 13% higher risk of developing atrial fibrillation or arrhythmia and a 5% higher risk of stroke. 

Michelle Roosenstein, MD, preventive cardiology nutritionist, registered dietitian,  and certified diabetes educator, adds, "This could be caused by a number of factors, including: For example, if the dosage is too high, the fish oil can go rancid and oxidize." 

How much fish oil should I take?

 The amount of fish oil you should take depends on your specific health needs. "However, a general guideline is to get 250 to 500 milligrams of  EPA and DHA combined per day to maintain overall health," says Rosenstein. When looking for a supplement, Moore and Rutenstein recommend choosing one with the right levels of EPA and DHA. If you don't eat fish, taking these supplements is an easy alternative. "Fatty acids are essential for optimal health and reduced inflammation, so it's important to get them through your diet and supplements," READ MORE

 Nutritionists say the 6 best cheeses for weight loss

 

 You don't have to give up cheese if you want to lose weight. 

Is cheese a food you have to eliminate from your diet if you want to lose weight? Think again. Eating cheese is delicious, and many cheeses are low in calories and high in protein, so they can be incorporated into your diet plan. We asked nutritionists which cheeses are best  for weight loss and how you can incorporate them into a balanced diet. 

Is cheese good for your health? 

Cheese can be part of a healthy diet, especially if you're trying to lose weight. Cheese is a source of protein, which plays an important role in satiety. 1 Therefore, cheese may help  you feel fuller longer after a meal or snack, which may help reduce your overall calorie intake. In addition to protein, cheese provides important nutrients such as calcium, vitamin D, and phosphorus, all of which are important for bone health. 2 

ats found in cheese include: Fats such as conjugated linoleic acid (CLA) have been shown to support weight loss by reducing body fat and increasing muscle mass. 3 Fat also contributes to satiety, so eating a bowl of cheese will make you feel fuller. 

 6 Best Cheeses  for Weight Loss 

1. Cottage cheese 

Cottage cheese is an excellent high-protein choice for those looking to lose weight. With 180 calories and a whopping 24 grams of protein per cup of reduced-fat cottage cheese, it's one of the most satiating foods around. 5 

Whether you combine cottage cheese with fruit for a high-protein breakfast, like this Raspberry Honey Cottage Cheese, blend it into a smoothie, or use it as a base for savory dishes like salads and casseroles, this cheese pairs well with many recipes. 

2. Parmesan  cheese 

is another option for those who want to lose weight but still enjoy the full flavor of cheese. Unlike many other cheeses that add a lot of calories to your diet, Parmesan cheese has a  strong flavor, so a small amount will make you feel full. Just one tablespoon of grated Parmesan will add a delicious cheesy flavor to your dish and add about 20 calories, says registered dietitian  Alyssa Smolen. 

 Parmesan cheese is versatile, making it easy to incorporate into your diet. Sprinkle or grate it on top of salads, pasta, or vegetables for a flavor boost  without adding extra calories. Or, try making some cheesy Parmesan chips.

 3. Labneh 

 Labneh, a Middle Eastern cheese, is less known for  its balanced nutritional value and its potential to help with weight loss. This flavorful, low-calorie soft cheese has a consistency similar to sour cream and is made from strained yogurt, which means it's packed with gut-friendly probiotics. Two tablespoons contain 3 grams of protein with 45 calories. 7 "I love it as a garnish for seared salmon, as a salad topping, or spread on whole-grain toast or crusty pita," says Lauren O'Connor, M.S., RDN, author of the cookbook Healthy Cooking for One. Lemon-fried baby zucchini labneh makes a great side with  chicken or fish. 

 4. Partially Skim Mozzarella 

 Mozzarella has a high water content, which keeps calories and fat down. "Like ball-shaped mozzarella, full- or part-skim mozzarella is lower in calories and sodium and, especially in the case of part-skim mozzarella, may also be lower in saturated fat," explains Mandy Enright, R.D., M.S.,  author of 30-Minute Weight Loss Cookbook: 100+  Easy Recipes for Sustainable Weight Loss. One ounce (ounce) of part-skim mozzarella contains about 70 calories and 7 grams of protein. 8 Enright recommends enjoying mozzarella on its own as a snack  with  fruit, serving it as a Caprese salad with tomatoes and basil, or adding it to sandwiches with other stir-fried vegetables. This Mozzarella, Basil, and Zucchini Frittata is also great.

 5. Goat Cheese 

If you're looking to lose weight, consider goat cheese. Goat cheese is lower in fat than other cheeses and often contains up to one-third fewer calories per serving. 9 One ounce of goat cheese has about 75 calories compared to 115 calories for a 1-ounce serving. Cheeses like cheddar, provolone, and Swiss are good choices, explains Katie Drakeford, MS, RD, owner of Drakeford Consulting LLC. 

Plus, because goat cheese is spicy, a little goes a long way. Just a pinch adds extra flavor to a dish. That's why we love grilled vegetable salads with goat cheese and omelets with goat cheese and fresh herbs.

 6. Quark 

Quark is a popular, satiating, protein-rich alternative in Germany that you should add to your shopping cart, says Rachel Weiss, MS, RD, a Germany-based nutritionist. A 1/2 cup serving of fat-free cottage cheese contains about 90 calories and 11 grams of protein, nearly double the protein for the same calorie count of  other cheeses. 10 

"It's creamier and richer than Greek yogurt, with a smooth texture that's easy to eat even for people who don't like cottage cheese," says Weiss. "Spread it on whole-grain toast with a sprinkling of cinnamon on top, mix it with chopped herbs for an easy veggie dip or  spread, blend it into smoothies to thicken them, use it in a variety of recipes, or simply stir it into fruit." "Stay in it and enjoy it purely," she recommends.

 Water parasite found in pre-washed vegetables sold in supermarkets 

The protozoan Cryptosporidium was found in more than 17% of samples of pre-washed vegetables sold in some supermarkets in  England. 

Researchers from the School of Biological Sciences have found Cryptosporidium  in pre-washed vegetables sold in a major supermarket in Kent. 

The water- and food-borne parasite Cryptosporidium, only recently  identified as contaminating drinking water in some parts of the UK, was found in more than 17% of samples of pre-washed vegetables analyzed by  scientists.  

Cryptosporidium is a parasite that causes an infection called cryptosporidiosis in humans and livestock, which causes symptoms such as diarrhea, vomiting, abdominal pain, and fever. . Cryptosporidium is commonly found in lakes, streams, rivers, and untreated drinking water. SUPPLEMENT

 Cryptosporidiosis is contagious and spreads mainly through contact with fasces from other people or animals, or by swimming  or drinking contaminated water. It can be transmitted by eating or drinking contaminated foods such as unpasteurized milk, undercooked meat and offal (liver, kidney and heart), although there is limited research into the presence of Cryptosporidium in washed and cooked vegetables in the UK. 

 Want more breaking news?  Subscribe to Technology Networks' daily newsletter to get the latest science news delivered straight to your inbox every day.  Subscribe for free 

Pre-washed ready-to-eat vegetables are washed more thoroughly with disinfectants containing chlorine  compared to unpackaged vegetables, but Cryptosporidium particles (oocysts) are in fact resistant to disinfection with chlorine and can only be reliably removed by boiling  or filtering. Therefore, although they are considered to be parasite-free and ready to eat straight out of the package, some oocysts remain and can cause illness. 

Dr. Anastasios Tsausis, lecturer in molecular and evolutionary parasitology and lead researcher, said: "Although our 2023 study is not able to distinguish between live and inactive Cryptosporidium,  the presence of Cryptosporidium in pre-washed vegetables is still significant as it requires validation of suppliers along the  production chain. Hygiene methods used, such as improved hygiene measures during harvesting, processing, packaging, transportation and storage. 

"Consumers also  need to be more conscious of how to properly store vegetables and wash their hands before eating them." READ MORE

 Which chocolate is the healthiest? The number one choice according to nutritionists

Chocolate makes life sweeter. It is valued not only for its delicious taste but also for its effects in promoting mental and physical health. Chew, melt, drink or bake with it for a deliciously rich treat.

WOW

Choose your chocolate type and enjoy an unusual dessert recommended by nutritionists. June is National Candy Month, but chocolate really takes center stage at Halloween in October, Christmas in December, Valentine's Day in February, and Easter in the spring.

But people love chocolate all year round. According to Forbes, the average American eats about 10 pounds of chocolate per year.

As the National Confectioners Association points out, many people may not know that chocolate comes from fruit trees and is made from the seed, the cocoa bean.

Which chocolate is healthiest?

Of the three types of chocolate -- dark, milk, and white --

nutrition experts say dark chocolate is the healthiest. "The health benefits of chocolate products come from the cocoa bean, which contains numerous phytochemicals that have been proven to have anti-inflammatory, anti-cancer and anti-hypertensive properties," Whitney English, R.D., of Palo, Calif., told
. Dark chocolate contains the most cocoa beans, and therefore has the most nutritional value."

Dark chocolate contains more flavonoids than milk or white chocolate,

Flavonoids act as antioxidants, blocking the harmful effects of free radicals, which have been linked to an increased risk of heart disease and cancer, she notes. "Additionally, flavonols, a type of flavonoid found in dark chocolate, may affect immune system function by reducing inflammation,"

Is 70% dark chocolate good for your health?

Both experts recommend choosing chocolate with at least 70% cocoa content, as it contains less added sugar and more phytochemicals than chocolate with a lower cocoa content.

A 70% chocolate bar will list cocoa mass or cocoa mass, which is the cocoa bean or one of its derivatives, as the first ingredient, Politi said. If sugar comes first, it means the bar has less than 50% cocoa content, she added. Benefits of Dark Chocolate

Cacao beans contain protein and are a good source of minerals, including iron, magnesium, manganese, copper, zinc and phosphorus, They also provide dietary fiber; about 3 grams per ounce of dark chocolate, according to the U.S. Department of Agriculture.


Researchers reported in Heart magazine that higher chocolate intake is associated with a lower risk of future heart disease.

Studies have found that consuming chocolate "significantly reduces" triglycerides, a type of fat, in the blood, which may slightly lower blood pressure. Cocoa flavanols appear to prevent vascular disease and improve blood flow to the brain, a study published in Scientific Reports found.

Chocolate is also good for the mind.

Dark chocolate "helps produce the mood-boosting hormone serotonin and contains magnesium, which helps relieve anxiety and reduce stress," points out Kelly Glassman, a New York-based nutritionist.

Eating dark chocolate with 85% cocoa content may improve mood via the gut-brain connection, as dark chocolate has a prebiotic effect on healthy bacteria in the gut, which may reduce negative emotions, a study found.

Can it make you smarter?

A "surprisingly strong" link exists between a country's chocolate consumption and the number of Nobel Prize winners, possibly because chocolate "improves cognitive function," a study published in the New England Journal of Medicine found.

The authors found that Switzerland performed best in both the number of Nobel Prize winners and the amount of chocolate its residents eat. (Other experts were very skeptical about the link.)

Side effects of dark chocolate
When Consumer Reports tested 28 dark chocolate bars from various brands in 2022, they all tested positive for cadmium and lead, two heavy metals that are harmful to health. When the organization published its test results, it said the levels were not extremely high, but detectable.

The National Confectioners Association responded that chocolate is safe and that all products tested "met strict quality and safety requirements."

The dangers of heavy metals seem to be outweighed by other beneficial compounds in dark chocolate, the Brits point out. If you're concerned about heavy metals, we recommend choosing milk chocolate or alternating between milk and dark chocolate.

According to the USDA, dark chocolate contains caffeine, about 23 milligrams per ounce. If you eat four pieces, you'll get about the same amount of caffeine as you get in one cup of coffee.

It's still a candy. It contains fat and sugar, and has 170 calories per 1 oz serving, so eating too much can lead to weight gain.

How much chocolate can I eat in a day?

Politi recommends limiting your daily intake to one ounce, about the size of a box of dental floss.

For most people, English says a few pieces of chocolate a day is a reasonable amount.

Yogurt with fresh berries and a few pieces of dark chocolate sprinkled on top is another option, English says.

Nutritionists both love dipping fruit in melted chocolate.

Is chocolate unhealthy or healthy?

Dark chocolate contains nutritious ingredients, and as long as you consume it in moderation, its benefits likely outweigh any possible drawbacks, says English.

For those who crave something sweet at night, choosing a few squares of dark chocolate is healthier than a bowl of ice cream, but probably less healthy than a bowl of blueberries, she explains.

"For those who want something sweet at the end of a meal, a small amount of dark chocolate, which has proven health benefits, is a guilt-free choice," Politi adds.

READ MORE

 

Start taking magnesium supplements for your health

MAGNESIUM dietary supplements have recently become more popular for several reasons. Many people are increasingly aware that magnesium deficiency is widespread, especially due to modern diets that are high in processed foods that tend to be deficient in magnesium. Its effectiveness as a sleep aid is also gaining recognition as it is known for its wide range of health benefits. 

Nutritionist Claudia Ashley said magnesium is known to be effective against anxiety, depression and sleep disorders, making it appealing for those seeking natural remedies to support mental health. 

"The fitness community is also promoting magnesium for muscle recovery, preventing cramps and improving overall performance," she said, explaining that magnesium supplements are becoming a popular choice as more people  exercise regularly and want to optimize their recovery. 

"There is a growing body of scientific research and papers highlighting the benefits of magnesium, especially for cardiovascular health, bone density and metabolic function. ""This growing body of evidence supports the use of magnesium and encourages more people to try magnesium supplements," she added.  

She noted that magnesium supplements come in a variety of forms (tablets, powders, oils,  gummies), making them convenient and easy to adapt to different tastes. 

"There is a growing preference for natural and alternative medicines over pharmaceuticals. Magnesium,  a natural mineral with a wide range of health benefits, fits well into this trend and appeals to people seeking natural health solutions," she said. 

Some of the main benefits of magnesium supplements  she listed are: 

Bone health Bone health 

Magnesium is essential for bone formation.. . Supports calcium absorption and metabolism, essential for strong bones, and prevents osteoporosis, which is  especially important for women as they age. 

Relieves Premenstrual Syndrome (PMS)  

Magnesium relieves PMS symptoms  such as bloating, mood swings, and irritability. It reduces inflammation, stabilizes mood, and helps regulate hormones. 

Promoted Links 

You might like this