By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I debated about writing on this topic, because I know there are many people who enjoy this substance, so I am here to apologize ahead of time for being the bearer of bad news.

This information I am about to present is about drinking alcohol and its effects on your brain, gut, mood, inflammation, DNA and hormones. It unfortunately applies to all drinkers including, and especially, those who may be mild to moderate regular drinkers (1-2 drinks per day).

This is quite frankly, information that cannot be ignored. While the research has been available for quite a while, it has been ignored, swept under the rug, or considered to be applicable only for those who participate in heavy usage of alcohol. Not true. If you drink on any kind of regular basis, this information applies to you, and you deserve to know about something that has such strong negative associations with your health.

Alcohol is a huge cultural and social institution. Most all holidays, year ‘round, revolve around drinking alcohol. Social gatherings including weddings, birthdays, anniversaries, and other celebrations often center around alcohol usage. Then there’s football, baseball, and other spectator sports. What would the Super Bowl be without beer? And don’t forget daily Happy Hour.

In 2021, the global market share of the alcohol industry amounted to around 1.45 trillion dollars. This is an increase of 72 billion dollars over 2019. This is BIG money, and I suspect the reason most people don’t hear about alcohol’s dangers has a lot do with this huge trillion-dollar industry and how they control the negative information surrounding alcohol.

Alcohol, despite its worldwide acceptance, and its many social and cultural contexts, has a very dark side which doesn’t get much notice, or is generally just ignored.

Drinking alcohol is as dangerous or more dangerous than smoking cigarettes, even in small amounts. In fact, some studies have compared 10g of alcohol a day (that’s one small glass of wine, 1 shot of liquor, or a beer) to smoking a half a pack or more of cigarettes a week.

This recent survey found that most adults in the United States have little knowledge of the link between alcohol and cancer, even though about 60-70% of the adult population drinks.

Even worse, over 10% of respondents wrongly believe that drinking alcohol, especially wine, is good for you. Yes, red wine does contain resveratrol, a natural antioxidant that slows aging. Unfortunately for you wine drinkers, the amount of resveratrol in wine is low.

Resveratrol concentrations in wine can range from negligible to around 2 milligrams per liter (for Pinot Noir which has the highest levels of resveratrol). This means you’d would have to get in about 1000 milligrams per day to receive any health benefits it offers.

To put these figures into perspective, you’d have to consume more than 500 liters, which equates to about 650 bottles of wine, per day. I don’t think 600 bottles of anything a day will do you much good, especially 600 bottles of wine.

What Happens in Your Body When You Drink Alcohol

Alcohol is a water- and fat-soluble substance, which means it can penetrate all organs and tissues, except bone and fat–and it’s damaging effects cross the blood brain barrier to cause damage to brain cells as well.

There are three primary types of alcohol, according to chemistry: isopropyl, methyl, and ethyl. All are toxic, but only ethyl, or grain, alcohol can be consumed by humans. However, ethyl alcohol is still very toxic to the body, and it causes substantial stress and damage to your cells.

When you drink alcohol, it is quickly absorbed into the bloodstream and travels to your liver, where it is metabolized. The main enzyme responsible for metabolizing alcohol in the liver is called alcohol dehydrogenase (ADH).

Alcohol dehydrogenase converts ethanol into acetaldehyde, a toxin, which is then further metabolized into acetic acid or acetone. Acetic acid is then broken down into water and carbon dioxide, which can be eliminated from the body through urine, breath and sweat.

The liver can only metabolize a small amount of alcohol at a time, and this varies from person to person. Generally, the liver can process about one drink per hour. If a person drinks faster than one drink per hour, the liver cannot speed up the detoxification process. Women metabolize alcohol slower than men, and older adults metabolize alcohol slower than younger adults.

Unmetabolized alcohol will circulate in the bloodstream, in the form of acetaldehyde. Acetaldehyde is the ‘poison’ part of alcohol, and the tipsy buzz you are feeling is actually the poison circulating in your bloodstream and your brain. In addition to making you feel tipsy, this poison is invading your cells and doing major damage to them.

1. Alcohol and Increased Cancer Risk

There is strong evidence to suggest that even mild to moderate alcohol consumption significantly increases the risk of certain types of cancer. The World Health Organization has classified alcohol as a Group 1 carcinogen, meaning that it is a known direct cause of cancer in humans. Alcohol use is one of the most important preventable risk factors for cancer, along with tobacco use and excess body weight, according to the American Cancer Society.

Contrary to what most folks believe however, you don’t have to be a raging alcoholic to experience the damage that alcohol does to your body and your cells. It only takes one or two drinks a day, and the risk of increases as consumption increases.

Cancer and alcohol consumption have been studied extensively, with the following types of cancers most strongly associated with alcohol consumption:

• Breast cancer
• Mouth, throat, and laryngeal cancer
• Esophageal cancer
• Stomach cancer
• Liver cancer
• Colorectal cancer
• Prostate cancer
• Pancreatic cancer
• Skin cancer

Let’s take a look how alcohol increases the risk of breast cancer. Breast cancer increases by about 8-15%, per drink (10g alcohol) per day—for both pre-menopausal and menopausal women. That’s the equivalent of one glass of wine, 1 12oz. beer, or 1 shot of liquor. So, if you drink two glasses of wine per day, your risk of breast cancer goes up by 16-30%. There’s a similar increased risk for other types cancer as well. That’s pretty sobering if you ask me (no pun intended).

One of the ways alcohol increases cancer risk is by increasing inflammation. Cancer often follows inflammation. Alcohol consumption increases inflammatory markers in the body, such as C-reactive protein (CRP), tumor necrosis factor (TNF), and increases levels of circulating pro-inflammatory cytokines, all of which can contribute to the development of health problem, including cancer.

There are several ways in which alcohol increases inflammation in the body:

• Alcohol damages the lining of the entire gut and gastrointestinal tract, leading to an increase in immune cell activity and widespread inflammation in the body.
• Alcohol stimulates the production of cortisol, adrenaline, and estrogen, which can promote inflammation that encourages cancer cell and tumor growth.
• Alcohol interferes with absorption and metabolism of nutrients that are important for healthy immune function, such as vitamin C, vitamin D, and zinc. An effective immune system can fight and kill cancer cells.
• Alcohol increases oxidative stress and free radicals, both of which cause inflammation and cell damage.
• Most alcohol is high in sugar content, which further encourages cancer growth, as many different types of cancer feed on glucose.

The primary reason alcohol increases cancer risk is that it damages DNA in cells. DNA is the blueprint for healthy cell reproduction, and when this blueprint is damaged, the cells mutate and become cancer cells. Cancerous cells multiply into cancerous tumors, and then metastasize easily due to the high levels of inflammation and lowered immune response.

2. Alcohol and Mood Regulation

Alcohol hits your brain within about 5 minutes of ingesting it affects your brain function in about 10 minutes. This early stage is called subliminal intoxication. Reaction times, behavior and judgement are already impaired at this point. Just one drink suppresses the prefrontal cortex of the brain, which is responsible for impulse control and inhibition.

Early stages of drinking also spike the neurochemicals, dopamine and serotonin. This is why most people enjoy drinking. They feel relaxed, confident, and often a little giddy. Subsequent drinks cannot restore these feelings that result from the increased dopamine and serotonin. The toxic effects of alcohol disrupt the brain circuitry so that after the initial spike in dopamine and serotonin, these neurochemicals take a long slow downhill route, resulting in a more depressed mood overall.

The problem comes when people seek more of the dopamine buzz. The more people drink to get those good feelings back, the more fleeting that feeling becomes. This can cause many people to become addicted to alcohol and dopamine spike, however short-lived it may be. Sadly, chronic drinkers often have persistent anxiety and depression from the alcohol.

3. Alcohol Shrinks Brain Matter

Even moderate amounts of alcohol (1-2 drinks per day) can cause thinning of the neocortex and shrinking of the brain.

Studies show alcohol intake is negatively associated with global brain volume measures, regional gray matter volumes, and white matter in the brain. Although nearly 90% of the brain shows significant negative associations with alcohol intake, the most extensively affected regions included the frontal, parietal, and insular cortices, with changes also in temporal and cingulate regions. Associations are also marked in the brain stem, putamen, and amygdala.

This research showing shrinking gray and white matter of the brain holds true for younger adults as well as middle aged, and older adults.

Alcohol also changes the relationship between the hypothalamus, the pituitary gland, and the adrenals, and the hormones they secrete.

The hypothalamus, pituitary gland, and adrenal glands are all part of the endocrine system. The hypothalamus is a small region of the brain that produces hormones and neurotransmitters that control the pituitary gland, which is a small gland located at the base of the brain.

The pituitary gland, in turn, produces hormones that regulate various functions in the body, including growth, metabolism, and reproduction.

The adrenal glands are two small glands located on top of the kidneys that produce hormones, including adrenaline and cortisol, which help to regulate the body’s response to stress.

Alcohol affects this relationship between the hypothalamus, pituitary gland, and adrenal glands by disrupting the production of hormones and neurotransmitters in the hypothalamus and pituitary gland, which can affect various body functions.

Alcohol increases production of stress hormones, including cortisol and adrenaline, which increases feelings of stress and anxiety.

Alcohol also impairs the body’s ability to respond appropriately to the heightened stress.

In effect, regular alcohol consumption increases baseline levels of cortisol, leading you to feel more stressed and anxious, even when not drinking. This often leads a person to feel like they ‘need’ a drink after a stressful—or not so stressful day.

Although elevated baseline levels of cortisol can reverse after cessation of drinking, the problem persists quite a while after alcohol consumption.

Drinking alcohol makes you less resilient to everyday stressors, even when not drinking, and that increases your desire to drink more frequently.

4. Alcohol and Chronic Gut Inflammation

Rubbing alcohol is considered an antiseptic. The same goes for ethyl alcohol. Antiseptics kill bacteria, both good and bad. This also happens when someone drinks alcohol—it kills off the beneficial bacteria in the gut, and only a small amount of alcohol can cause damage.

Alcohol induces gut inflammation, which in turn promotes disease, both inside and outside the GI tract. In fact, many alcohol-related disorders, including cancers, liver disease, and neurological diseases, may be directly affected by the alcohol-induced gut inflammation.

The inflammation itself results from alcohol metabolism, that leads to leaky gut syndrome and increased system-wide inflammation, ‘bad’ bacterial and fungal overgrowth, imbalances in good and bad microorganisms in the gut, and alterations in immune function. Leaky gut can also cause food sensitivities and allergic reactions as protein molecules from food escape the gut and get into the bloodstream, where the immune system attacks them.

Along with the gut inflammation and gut dysbiosis, alcohol increases the risk of GERD, or esophageal reflux, which then often leads to esophageal cancer. Alcohol use can also cause gastritis, or inflammation of the stomach. Repeated episodes of gastritis open the door to ulcers and stomach cancer.

Gut inflammation often causes nutrients to be poorly absorbed and metabolized, leading to many nutrient deficiencies and decreased immune function. Some of the nutrients affected by alcohol include:

• Vitamin A, important for vision, immune function, and skin health.
• Vitamin B1 (thiamin), important for nerve function and energy production.
• Vitamin B6 (pyridoxine) necessary for brain function, immune function, and metabolism of proteins and carbohydrates.
• Vitamin B12 (cobalamin), important for nerve function and the production of red blood cells.
• Folate helps produce red blood cells and promotes DNA synthesis. Because of its role in DNA synthesis, low levels of folate can increase risk of cancers. Folate is one of the nutrients most easily depleted by drinking alcohol.
• Iron, also key to producing red blood cells and transporting oxygen throughout the body.
• Zinc is necessary for immune function, wound healing, and appropriate taste and smell.

5. Alcohol Increases Testosterone to Estrogen Conversion in Men

Alcohol consumption can lead to an increase in estrogen levels in men due to its effect on the enzyme aromatase. Aromatase is an enzyme that is responsible for converting testosterone into estrogen. Regular alcohol consumption increases aromatase which causes more testosterone to be converted to estrogen.

The liver can normally break down and eliminate excess estrogen from the body. When the liver is inflamed by alcohol, it cannot break down estrogen as efficiently, leading to higher levels of estrogen circulating in the body.

This can happen to women as well as men. In women it causes symptoms of “estrogen dominance”, which can cause heavier than normal periods, exacerbated PMS, weight gain, and mood fluctuations.

Alcohol consumption also increases body fat, which also increases estrogen levels, as fat cells can create estrogen. Body fat can also convert testosterone into more estrogen. So, this increase in body fat can also increase estrogen levels in men lower testosterone. Lowered testosterone and higher than normal estrogen in men causes symptoms like gynecomastia (‘man-boobs’), lowered sex drive, loss of muscle mass, and erectile dysfunction.

Other Problems with Alcohol Consumption

When you combine the compelling reasons above with other potential problems that can happen with alcohol consumption such as:

1. Other health problems: Weight gain, poor skin texture, bloating, liver disease, pancreatitis, high blood pressure, high blood sugar, lack of quality sleep, and poor moods.
2. Addiction: It is possible to develop an addiction to alcohol, which can lead to physical and psychological dependence. People with an alcohol addiction may find it difficult to stop drinking, even if they want to.
3. Social problems: Alcohol use can lead to social problems such as arguments, fights, and relationship difficulties. It can also cause problems at work or school, and increase the legal issues, such as drunk driving, speeding and reckless driving.
4. Mental health problems: Alcohol use can worsen existing mental health problems or contribute to the development of depression and anxiety.
5. Financial issues: Alcohol is expensive, buying drinks with dinner can almost double the cost of a dinner out. Purchasing a bottle of wine daily or every other day can cost upwards of $300-$500 or more a month. People will often make impulse buys that are regretted later, while under the influence of alcohol.

Given all these serious negative results from drinking alcohol, I honestly do not see one thing about drinking that is good for you mentally or physically. If you feel you need to drink to get rid of stress, or feel more confident, try heading to the gym for a workout, or going for a walk or run in the fresh air instead. It will be far better for you in the long run.

One more important point to note: yes, our society has many social and cultural events and contexts that revolve around drinking alcohol. That doesn’t mean you have to avoid these things all together. Find an enjoyable, healthier drink and participate in the social activities anyway. I will say, however, I have found it is far easier to totally avoid drinking, than to try to cut back on alcohol.

The benefits of not drinking accumulate with every day of avoiding alcohol. My skin is clear and glowing, I sleep like a rock every night, I have more energy during the day, I am less often sick, I don’t have brain fog anymore, and my cells are better and healthier every day.

My partner and I found that we enjoyed having ‘Happy Hour’ every day at the end of a workday to relax and socialize and drink a glass of wine. While we did both stopped drinking, we continue that routine, but now we mix up a variety of fun non-alcoholic drinks like kombucha and mineral water, turn on some relaxing jazz, relax and catch up on the day, and feel good about it.

Enjoy your life, but without alcohol. You will be immensely better off for it. Cheers!

References
Hubermanlab podcast, “What Alcohol Does to Your Body, Brain & Health: https://www.youtube.com/watch?v=DkS1pkKpILY
https://www.aicr.org/news/most-americans-still-unaware-that-alcohol-is-a-cause-of-cancer/
https://www.healthline.com/health-news/alcohol-and-cancer-risk-most-americans-arent-aware-of-the-link?slot_pos=2&utm_term=feature&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=generalhealth&utm_content=2022-12-28&apid=32500293&rvid=9e37d77365364f9f3cb63f8a123d8d7cd4fa7795846d064738c35367c4d8da89#Researchers-concerned-about-alcohol-and-cancer-link
https://www.who.int/europe/news/item/20-10-2021-alcohol-is-one-of-the-biggest-risk-factors-for-breast-cancer
https://go.nature.com/3PNFj7y
Associations Between Drinking and Cortical Thickness in Younger Adult Drinkers: Findings From the Human Connectome Project: https://onlinelibrary.wiley.com/doi/10.1111/acer.14147
https://usualwines.com/blogs/knowledge-base/resveratrol-wine
https://www.bgsu.edu/recwell/wellness-connection/alcohol-education/alcohol-metabolism.html

The post Five Convincing Reasons to Stop Drinking Forever appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-seller The Diabetes Fix

Your liver is an amazing organ. It is quietly chugging away right now, working hard to metabolize and break down toxic substances that your body encounters.

The liver performs about 500 or more necessary functions in the body, including:

• The liver produces a substance called bile, which helps to break down fats for digestion in the small intestine.
• The liver metabolizes and utilizes nutrients from the food you eat.
• Produces certain necessary clotting compounds for the blood.
• Creates cholesterol which is necessary for building hormones.
• Converts glucose in the blood into glycogen for storage.
• Processes hemoglobin and stores iron.
• Helps create certain immune factors for fighting infection.
• Metabolizes drugs and other toxins.
• Helps break down and clear old red blood cells.
• Regulates and maintains hormone levels.
• Helps to manage levels of glucose in the blood.
• Creates ketones for energy when blood sugar is low.
• The liver is also the central area for cholesterol creation and disposal.

You may not even think about your liver, but it is absolutely vital to your health and your life. If your liver isn’t functioning properly, your health will take a serious downturn. Poor liver health can eventually lead to death.

Increasing rates of liver disease

Liver disease is unfortunately on the rise. The number of deaths from chronic liver disease and cirrhosis has increased every year since 2007, according to the Centers for Disease Control and Prevention. Liver disease is now among the top 15 causes of death for Americans.

One of the most common liver diseases is Fatty Liver Disease, or Non-Alcoholic Fatty Liver Disease (NAFLD). Which is generally caused by a high intake of processed grains, vegetable oils, corn syrup and sugar. Carbohydrates—especially in the form of liquid carbohydrates, aka sugary drinks—are quickly converted into fat in the liver, and stored.

When the liver gets too full of fat, it cannot function properly. This leads to a more progressive form of liver disease called Non-Alcoholic Steatohepatitis. This liver condition causes scarring of the liver and cirrhosis. By this stage, the disease has progressed to chronic liver inflammation, possible liver failure, and will advance to liver cancer.

Other conditions or diseases that affect the liver include:

• Medications like acetaminophen (Tylenol), NSAIDS—especially diclofenac, statins, amoxicillin, amiodarone, allopurinol, anti-seizure medication, isoniazid, azathioprine, methotrexate, and some antipsychotics.
• Hepatitis A, B, C, D, and E
• Mononucleosis (Epstein Barr virus)
• Too much iron

The liver is sort of hidden, and you can’t really feel your liver, so you may not give it much thought. When your liver is overloaded and not functioning, you don’t necessarily know it.

Early signs of liver dysfunction may be vague and difficult to pinpoint. Liver dysfunction can manifest as weakness, fatigue, achy joints, to nausea, vomiting, weight loss, itchy skin, and yellowing of the eyes and skin (jaundice). Liver dysfunction can even manifest as lowered cognitive function and dementia.

So just how do we support the liver, help it detox and regain health?

Like most things that have to do with our health, supporting the liver is a wholistic venture. Diet and nutrition sit at the top of the list of priorities for liver health, but lifestyle matters greatly. Sleep, alcohol use, stress, medication, weight loss and nutrition are all a part of the big picture. It’s important to protect the liver from all angles, since it is one of the primary organs of the body. Your body just cannot function without a healthy liver.

While liver health depends on what you are doing right, here are some important things to AVOID to maintain your liver health:

1. Reduce all refined carbohydrates—avoid foods with added sugars, especially sugary drinks with high fructose corn syrup. Stay away from any type of refined grain products including bread, pasta, snacks, desserts.
2. Avoid vegetable seed oils—Soybean oil, cottonseed oil, corn oil, canola oil, sunflower oil, safflower, peanut oil, and any “vegetable” oils are all highly inflammatory to the liver and digestive system. Linoleic acid, one of the main ingredients in vegetable oils, will lead to elevated liver enzymes and a fatty liver.
3. Cut back on alcohol—It goes without saying to cut back on alcohol, as it is highly inflammatory to the liver. However, alcohol use can creep up slowly and go unnoticed until you begin to exhibit health problems. The more you drink in a particular time period, the more the liver must work to clear it. Ethanol alcohol is metabolized a substance called acetaldehyde. Acetaldehyde is far more toxic than the alcohol and it can build up in the liver. Keep alcohol use down to 1-2 glasses of wine per day, and avoid mixed drinks which usually include sugary mixers or simple syrup.
4. Eat a low carb diet to lose excess body fat—When you reduce carbohydrate intake, your appetite decreases, and you begin to burn fat, instead of relying on glucose. A low carb diet increases your insulin sensitivity, which is a good thing for your liver and your whole body. Burning body fat for energy will also help to clear the excess fat from the liver and cut your chances of Fatty Liver Disease.
5. Burn off excess glycogen stored in the liver with exercise—The liver converts glucose in the blood to glycogen and stores a small portion of it for emergencies. When the liver is full of glycogen, any excess carbohydrates or sugar ingested is then stored as fat, often in the liver. Exercise and intermittent fast will help you deplete glycogen in the liver and reduce stored fat.

Foods and supplements for better liver health

Let’s look at some of the foods that promote liver health, help to detoxify the liver, and reestablish the full functions of the liver.

Choline is an essential nutrient for liver health. Choline is a nutrient that is found primarily in egg yolks and beef liver. Choline is converted into a brain chemical called acetylcholine, is responsible for helping muscles contract, and plays an important role in cognitive brain functions including short term memory focus. Most choline is metabolized in the liver where it is converted into phosphatidylcholine, which assists in ridding the liver of excess fatty acids.

The body can make small amounts of choline, but it is super important to eat foods high in choline, especially for women over the age of 45-50. In women, estrogen is partially responsible for synthesizing choline, and as estrogen levels decrease, a woman’s need for additional choline increases. This is why women over the age of 50 are often at high risk for Fatty Liver Disease.

Cruciferous vegetables include kale, cabbage, brussels sprouts, broccoli, turnips, arugula, radishes, collards, cauliflower and bok choi. All of these cruciferous vegetables are high in a nutrient called sulforaphane. This nutrient helps to lower liver inflammation and helps to detoxify the liver. Sulforaphane helps to get rid of fat in the liver, detox out poisonous substances, alcohol, and medications.

Cruciferous vegetable sprouts have even more powerful concentrations of sulforaphane, which is often destroyed by cooking. Cruciferous vegetables also contain many other phytonutrients that protect against cancer and promote the health of the entire body.

Garlic is known as a superfood and a health food for the whole body but it is especially helpful for liver health. Garlic is loaded with Sulphur, vitamins, minerals and a powerful substance called allicin, all of which have antibacterial, antifungal, antiviral, and anti-inflammatory properties. Garlic is also very protective against cancer.

A study conducted in 2020 on 98 people with NAFLD found that those who took 800 mg of garlic powder per day for 15 weeks experienced significant reductions in liver enzymes ALT, AST, as well as LDL (bad) cholesterol, and triglyceride levels. And over half the participants of the study showed improvements in liver fat levels from the garlic. Additionally, studies have linked raw garlic intake to a lower risk of liver cancer.

Coffee is one of my favorite health foods, and it’s great for your liver as well. Many studies have shown that drinking coffee, especially organic black coffee, protect against fatty liver disease and reduce inflammation.

Drinking coffee helps lower the risk of liver scarring, called cirrhosis in people with chronic liver disease. Coffee drinkers also have a lower risk of developing a common type of liver cancer, and coffee seems to have anti-inflammatory effects on the liver also. For those who drink about 3 cups a day of coffee, it lowered the risk of mortality from liver disease. And coffee increases levels of glutathione, a powerful antioxidant that protects the liver, strengthens the immune system and aids in energy production.

Beets and beetroot juice have been used for many years as a remedy to activate natural detoxification liver enzymes and increase bile, which aids the liver’s ability to detoxify itself. Beets are high in a nutrient called betalains and other compounds that reduce inflammation, protect against oxidative stress and reduce liver damage. Beets also help to increase nitric oxide, which helps to relax blood vessels and allow them to carry more oxygen rich blood to all parts of the body, including the liver.

Artichokes contain two natural chemicals cynarin, and silymarin, which aid in detoxifying the liver, stimulating the kidneys, and increasing the flow of bile. Bile, which is created the liver, helps digest fats and break down cholesterol. Cynarin can be used as cholesterol lowering agent, and tests show it can decrease total cholesterol by almost 20%, and LDL by 23%.

Since bile is responsible for digesting fats and absorbing fat-soluble vitamins, artichokes are also excellent for digestion. The soothing power of artichokes also helps reduce inflammation. Cynarin and silymarin are also immensely helpful to cleanse the liver after medications, detox from dangerous chemical exposure, or recover from chemotherapy for cancer treatments. And add another big plus for the artichoke: if you drink too much alcohol it works well as a hangover cure—detoxing and strengthening the liver and clearing your head.

Grapefruit is high in an antioxidant called naringin, or in humans it is naringenin. This antioxidant is effective to reduce inflammation and prevent oxidative damage. Some studies show naringin may reduce the risk of cirrhosis and hepatic fibrosis, which is the development of excessive connective tissue in the liver. And furthermore, naringin helps the liver’s ability to metabolize alcohol and protects against some of its damaging effects.

Naringenin has also been shown to decrease the amount of fat in the liver and increase liver enzymes that burn fat.
Although grapefruit as a food needs further study, the current evidence points to the grapefruit being another excellent way to protect your liver and helping prevent damage and inflammation.

Mushrooms have been proven to have medicinal benefits in many areas of health, including liver health. Some early studies have suggested that mushroom intake can help reverse non-alcoholic fatty liver disease (NAFLD) due to mushrooms’ anti-inflammatory and antioxidant properties.

The best great anti-inflammatory, antioxidant and liver-protecting mushrooms include porcini oyster, turkey tail and reishi mushrooms, but most all edible mushrooms boost glutathione, the body’s primary antioxidant compound that protects against free radicals and DNA damage.

Omega 3’s in fatty fish are one of the healthiest fats to reduce inflammation and protect the body’s overall health. Omega 3 fatty acids have been shown to reduce liver fat and triglycerides (fatty acids made from glucose), especially in those with fatty liver disease or nonalcoholic steatohepatitis.

Keep in mind that consuming more omega 3 fatty acids is beneficial to the liver, while consuming any omega 6 fats is highly inflammatory. Omega 6 oils are processed vegetable oils such as sunflower, safflower, canola, corn, soybean, peanut, cottonseed, or anything labeled “vegetable” oil. These omega 6 fats have been found to promote the development of liver disease.

Dandelion is the unpopular yellow flower growing in almost everyone’s back yard, but dandelion contains many powerful benefits, especially for the liver. This somewhat bitter plant, officially known as Taraxacum officinale, has long been used in herbal medicine and is known for its health benefits.

Dandelions are safe to consume raw, and are delicious in a salad, but you may also consume dandelion as a tea. Dandelion tea has been used to promote liver function in holistic medicine for thousands of years. Because dandelion is bitter, it is known to stimulate bile flow, which works as a detergent, helping to cleanse, detoxify and rid the liver of excess fats.

An important 2017 study found that carbohydrate polysaccharides present in dandelion called does help to protect the liver against disease and support overall liver function. Not sure how to eat dandelion? You can actually pick the young leaves from your lawn, as long as they have not been previously sprayed with weed killer. Dandelion greens are also available at many grocery stores. Dandelion greens are great as an addition to salads, or may be sautéed with bits of bacon as well.

Extra virgin olive oil creates several protective effects on the liver–reducing hepatic steatosis, fibrogenesis, fat oxidation and more. Extra virgin olive oil contains high quantities of monounsaturated fatty acids, primarily oleic acid, and phenolic compounds.

EVOO can help in the activation of different signaling pathways in the liver cells to help prevent inflammation, oxidative stress, endoplasmic reticulum stress, mitochondrial dysfunction, and insulin resistance, helping to prevent or even resolve liver dysfunction. It only takes about 1 teaspoon of high quality olive oil to help improve liver function and overall health.

Protect your liver

While the liver is an extremely resilient organ, it is vitally important to the overall health of the body, so protecting the liver and promoting its health will protect your health, prolong your life and help you feel amazing.

If you hadn’t already noticed, these are good health practices for your whole body.

What is good for your liver is also good for your brain, and your heart and your digestive system.

I know you know what to do. Take care of yourself. I care!

References
https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions
https://www.cnbc.com/2017/10/31/fatty-liver-disease-affects-80-million-americans.html
https://www.ncbi.nlm.nih.gov/books/NBK279393/
https://www.medicinenet.com/liver_disease/article.htm
https://www.goodrx.com/health-topic/liver/the-ten-worst-medications-for-your-liver
https://www.youtube.com/results?search_query=dr+berg+liver+detox
https://www.hsph.harvard.edu/nutritionsource/choline/
https://lpi.oregonstate.edu/mic/other-nutrients/choline
https://www.healthline.com/nutrition/herbs-for-liver#6.-Garlic
https://www.healthdigest.com/652048/this-is-what-garlic-can-do-for-your-liver/?utm_campaign=clip
https://www.healthline.com/nutrition/11-foods-for-your-liver#1.-Coffee
https://www.cleaneatingmag.com/clean-diet/general-health/7-foods-to-protect-your-liver/
https://basmati.com/2018/05/23/3-liverloving-mushrooms-turkey-tails-reishi-oyster-mushrooms

The post Eleven Great Foods to Detox and Protect Your Liver appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Perhaps you’ve been to a fancy Italian restaurant and heard the waiter reciting the specials and when he gets to the salad, one of the ingredients he mentions is radicchio. Radicchio, pronounced, “Rah-DEEK-ee-oh”, is a magenta-colored leafy Italian vegetable with a ton of flavor and health benefits.

Radicchio belongs to the same family as dandelions and other vegetables in the chicory family, including Belgian endive. Radicchio looks a lot like red cabbage, but it has its own remarkable bitter-spicy flavor. Radicchio’s uniquely bitter flavor makes it a great addition to salads, but it also is deliciously mellow when grilled or sautéed.

There are several different varieties of radicchio, but Chioggia is the variety you see most often in the grocery store. It usually comes in a small round head, much like a head of cabbage. Radicchio is mostly grown in the Mediterranean, but in the U.S., radicchio is also grown in California.

Like many leafy vegetables, radicchio is high in vitamins and minerals, especially vitamin K which helps with blood clotting. Radicchio also contains vitamin C, vitamin B6, vitamin E, calcium, magnesium, zinc, copper, and a little bit of iron.

Radicchio has also been used in the past for wound healing, treating diarrhea, heart health, and maintaining blood sugar.

Like many brightly colored vegetables, radicchio is known for being high in antioxidants and protecting your body from damaging free radicals. Free radicals, which can come from many things in the environment, can damage the DNA in cells and lead to diseases such as cancer, heart disease, inflammation, and even dementia.

The deep pinkish purple of the radicchio leaves contains a powerful antioxidant called anthocyanin. Dark red grapes, cherries, blueberries and other blue, purple, or red fruits and vegetables also contain this antioxidant.

Anthocyanins are known to possess diabetes-fighting, cancer preventative, anti-inflammatory, pathogen-destroying and fat-fighting effects—in addition to preventing cardiovascular disease.

In fact, anthocyanins are so powerful, that they have potential pharmaceutical ingredients for medication. This study found these antioxidants effective at fighting a type of liver cancer. Other studies have shown the antioxidants in radicchio protect red blood cells. Anthocyanins also protect the skin from aging and help prevent cognitive decline in the elderly. In short, these antioxidants are the perfect anti-aging, preventative medicine.

Let’s take a look at some of the other incredible health benefits of radicchio:

• Cancer-Fighting—The high levels of antioxidants in radicchio help fight free radical damage. Free radicals damage cells’ DNA. Cells with damaged DNA often can reproduce into cancer cells. Radicchio’s ability to protect cell DNA, helps the body to create new, healthy cells and prevent cancer and metastasis.
• Healthier Heart and Blood Vessels—Inflammation is one of the primary causes of heart disease. When inflammation levels are high, the body sends out cholesterol to coat the blood vessels and the heart to protect from damage. When cholesterol and inflammation levels are high, risk levels for strokes and heart attacks go way up. Radicchio’s antioxidants help to lower inflammation and fight high cholesterol, protecting the heart, brain and the blood vessels.
• Diabetes Control—Radicchio contains a type of fiber that is called ‘inulin’. This fiber can help control blood sugar levels and keep them stable—something that is important for those with diabetes. Radicchio also contains caffeic acid and choric acid that can increase glucose uptake in the muscle cells where it will be utilized, rather than leaving the glucose in the bloodstream where it can cause damage. This substance can also stimulate the pancreatic cells to secrete more insulin, further helping to control blood sugar for diabetics.
• Weight Loss—The fiber and antioxidants in radicchio can help improve digestion—preventing constipation, bloating and other GI inflammation. A diet high in colorful vegetables helps you feel full, and is known to help with weight loss and maintaining a healthy weight.
• Smooth Healthy Skin—Radicchio’s high levels of vitamin A, and B-complex vitamins help to fight wrinkles, brighten up the skin and strengthen the hair and nails. B vitamins are especially important for energy and detoxification, as well as fighting inflammation, redness, and dry skin. And the high concentration of vitamin K helps keep skin smooth, glowing, and free of rashes, eczema, and other skin disorders.
• Anti-parasitic—Compounds in radicchio can help fight off certain GI parasitic infections. One study showed its power in fighting GI disease in livestock and another study showed its effectiveness against roundworm in pigs.

Want to try some radicchio? Try tearing up some leaves in a salad for some color and flavor interest. It pairs well with blue cheese topping, and arugula. Or if the bitterness is too much, roasting radicchio on the grill will bring out a smooth nutty flavor, most anyone would enjoy.

Try this recipe from Bon Appetit magazine.

Ingredients:

• 2 large heads of radicchio, halved through core end. Cut each half into 3 wedges with some core still attached to hold the leaves together.
• 3 tablespoons extra virgin olive oil
• 1 TBSP chopped fresh thyme
• Balsamic vinegar (for drizzling)

Directions:

1. Preheat grill to 400-450°F. Rinse radicchio wedges in cold water; gently shake off excess water (do not dry completely). Place radicchio in large bowl. Drizzle with olive oil and sprinkle with thyme, salt, and pepper; toss to coat.
2. Arrange radicchio wedges, 1 cut side up, on grill. Roast until wilted, about 12 minutes. Turn over and roast until tender, about 8 minutes longer.
3. Arrange radicchio on platter, drizzle with balsamic vinegar, fresh thyme, salt and pepper, and serve.

References:
https://www.bonappetit.com/
https://phlabs.com/nutrients-benefits-radicchio
https://www.healthline.com/nutrition/radicchio
https://phlabs.com/nutrients-benefits-radicchio
https://draxe.com/nutrition/radicchio/

The post What is this vegetable called Radicchio appeared first on thenutritionwatchdog.com.

By: Mike Geary, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

You may have heard in the news in the last couple years that “carnivore diets” have been growing in popularity, and have some surprisingly powerful health benefits that often shock a lot of people, since this way of eating is so contrary to what you hear in the mass media.

In fact, you may have even heard that the famous Joe Rogan (comedian and most popular podcast host in the world) tried a full month of a carnivore diet last year in 2020 and said it was the “best he’s ever felt” while also losing 12lbs of body fat and losing his love handles that he could never get rid of previously. He also reported that his energy was perfectly stable for the month that he ate carnivore. He felt so good eating an all-meat diet that he did it for 30 days again this past January, and reported similar results again.

As you read today’s newsletter, I’d encourage you to be open minded and realize that most “gurus” out there that you hear from in the media actually don’t have much depth of nutrition education, and most powerful food companies that sell ultra-processed “plant based” junk food actually have a lot of influence on spreading propaganda trying to blame all health problems on meat, eggs, and other healthy animal foods because they know that you’ll buy more highly profitable “plant-based” junk food if you eat less animal food.

But when you dig into the real science, and explore it with an open mind, you actually find that most information about nutrition that’s preached in the mainstream isn’t necessarily correct, and I’ll explain some of my findings in this email.

If you’ve never heard of the “carnivore diet”, it’s basically a way of eating that focuses either entirely or mostly on healthy meat, fish, and eggs, while avoiding most plant-foods, or choosing only small amounts of plant foods based on a scale of plant toxicity… for example, with leafy greens, nightshades, grains, and beans being the most toxic plant foods, and fruits generally being the least toxic types of plant foods (I’ll explain more on that concept of plant toxicity levels in a bit)…

I’ve been intensely studying the science of carnivore and carnivore-ish (animal-based) diets for several years now, and have been fascinated by the impressive health benefits that thousands of people are getting from this way of eating. However, as with any way of eating, there are some types of people that get a lot more benefits than others.

The biggest categories of people that seem to benefit the most from animal-based diets are people with these conditions…

1. Autoimmune conditions — a very high percentage of people with autoimmunity see a dramatic reduction in symptoms, and many times, and full resolution of symptoms by following either a carnivore diet or a mostly carnivore diet that contains only the simplest and least toxic plants. For autoimmunity, it’s basically the most efficient type of elimination diet, since there’s so many types of plants that trigger autoimmune symptoms.

It’s fairly common for people with autoimmune conditions to get triggered by plant foods such as gluten-containing grains, beans (very high in lectins), nightshades (tomatoes, peppers, eggplant, and white potatoes), oxalates from leafy greens, and other problematic compounds in plants.

2. Gut/digestion issues — since excessive fiber and excessive plant-based antinutrients and plant toxins can worsen digestive conditions, a mostly meat diet can actually be really healing for the digestive system in a lot of people, even though that statement surprises most people. Even the world-renowned digestive doctor Dr. Michael Ruscio stated in an interview that somewhere around 60% or more of his patients need less fiber, not more. Too much fiber can cause overgrowths of certain types of bacteria that can cause more digestive distress. Too much fiber can also irritate the digestive tract in a lot of people as well.

I personally know a LOT of people that are using carnivore diets and experiencing dramatically improved digestion. I also know several people with Crohn’s disease where carnivore is the only thing that has worked for them to control their Crohn’s, and they had tried everything before that. It won’t work for everyone, and most conventional doctors have never even heard of carnivore diets, so don’t expect your doctor to know anything about it if you ask. In fact, most conventional doctors (I’d say 95% of them) don’t know much at all about nutrition since there’s almost zero nutrition education in medical school. So the only MDs that know a lot about nutrition are usually just the small percentage of them that are self taught.

3. Diabetes and obesity — although carbs aren’t “bad” necessarily, especially for metabolically healthy people or people that do intense exercise, low-carb diets (including carnivore type low-carb diets) can be particularly powerful for at least some time frame for getting type 2 diabetics back to normal blood sugar and insulin functioning in the body. If you’re diabetic or pre-diabetic, I’d highly recommend reading this natural method for reversing Diabetes here.

Also, weight loss gets pretty darn easy when you’re eating almost entirely meat, because meat is the single most satiating food you can eat, and it’s basically impossible to overeat on calories with a meat-only or mostly meat diet. Think about how hard it is to overeat on steak. You just simply stop when you’re full. But think how easy it is to overeat on mac n cheese, cereal, bagels, bread, pizza, ice cream, and other carb/fat combos that are highly addicting. I know personally when I have pizza, bread, or pasta in front of me, I can’t stop eating it because it’s so addictive, and I end up over-stuffing myself with thousands of excess calories. But with a juicy grass-fed steak, I just eat until I’m satisfied and then naturally stop.

As for me personally, I’ve done about an 85-90% carnivore diet for about 3 years now (I’d call it animal-based, with only carefully selected plants such as fruit that I know does well with my body)… For me, this has been the absolute easiest and best diet for me, and I’ve never felt so good. My digestion is basically almost perfect since cutting out most veggies, beans, nightshades, etc., and my energy and body composition have improved as well. And my bloodwork has been nearly perfect too for these last few years on a mostly meat-based diet.

And no, despite the false belief by outdated doctors and the mainstream media that cholesterol causes heart disease, nothing could be further from the truth… in fact, the biggest causes of heart disease are actually plant foods like vegetable oils and sugar, but NOT meat. Meat, fish, and eggs actually contain important nutrients that can help prevent heart disease, such as vitamin K2, carnosine, carnitine, DHA/EPA, stearic acid, etc.

As for what I personally eat… I eat mostly red meat almost every day (grass fed beef, bison, lamb, and yak), fish and shellfish a couple times a week, eggs, and the only plants I eat are small amounts of squash, sweet potatoes, carrots, avocado, cucumbers, coffee, wine, and sweet fruit only during the local fruit season, but not during winter. I also enjoy a small spoonful of honey a few days a week as a dessert replacement.

I personally choose to avoid chicken and pork mostly, since they have about 10x the inflammatory omega6 content of red meat (red meat only contains 2-3% omega6, while chicken and pork contain about 15-20%, since chicken and pork are fed almost entirely grains and soy, whereas red meat like beef, lamb and bison eats mostly grass and forage for the majority of their lives)… I explain in more detail why RED meat is healthier than chicken or pork in this article, and also why red meat is more environmentally sustainable too, which surprises most people.

The best diet change I ever made that had the biggest impact on improving my health was cutting out most veggies and beans over the last 3-4 years. I actually intentionally avoid almost all veggies and beans now, and this had the most dramatic improvement on how I’ve felt on a daily basis.

I personally don’t think veggies are an ancestrally consistent food source for humans, and a study of over 300 hunter-gatherer tribes showed that the average diets of hunter-gatherers around the world was about 80-85% meat, fish, and fruit, and the other 15% was basically small amounts of nuts and roots… But hunter gatherers really didn’t eat much of what we’d call “vegetables” in our modern day food supply. Leaves and stems were only 1% of the average hunter-gatherer diet, even in tropical areas.

After all, 99% of leaves in the wild are toxic, and why would hunter-gatherers have wasted time and energy gathering something that has no calories…it just makes no logical sense. The majority of plant foods our ancestors ate was actually fruit mostly (the only part of the plant that wants to be eaten so we can spread the trees seed elsewhere), along with a little bit of nuts and roots, since those are the more calorically-dense plants that would have made sense to gather.

I also think that about 50% of vegetables are actually harmful to a lot of people based on genetics and other health conditions… For example, brassica veggies can be bad for people with thyroid conditions, nightshade veggies can be bad for people with arthritis, leafy greens can cause oxalate issues such as kidney stones, and certain other vegetables can often worsen digestive issues. So as you can see, veggies can often have more detriments than benefits.

Another thing I have noticed over the years is that the majority of men in general seem to do fantastic on carnivore or mostly carnivore diets, whereas women seem to be more 50/50... some women feel amazing on carnivore, and other women feel the need for more fiber and more plant foods in general. This is actually ancestrally consistent too, since hunter-gatherers generally had the men as the main hunters and the women more frequently as gatherers, and the men had access to more frequent meat than the women in a lot of these tribes. So it’s possible that men are built for a slightly higher protein diet than women as a generalization.

Another good example is my friend Dr Paul Saladino, who wrote the popular book The Carnivore Code… he’s been mostly carnivore for 3 years now too, and eats nothing but meat, organs, honey, and a small amount of fruit, and the guy is one of the healthiest people I know, whereas when he was vegan I think 6 or 7 years ago, he destroyed his health eating that way.

Lastly, I’d recommend people have an open mind when researching things like carnivore vs plant-based diets, as there’s a LOT of closed-mindedness from the plant-based community to even consider or research anything other than what the biased information they currently believe. I’ve come to the conclusion that most humans can thrive just fine on either a meat-based diet or possibly even a plant-based diet as long as those plants are considered on a scale of plant toxicity and chosen carefully, while also getting at least some animal-based foods to balance out the micronutrients that simply can’t be obtained from plants only. And some people (if you have northern genetics) might even consider being more animal-based in the winter and early spring, when our northern European ancestors would have been mostly carnivore, and then switching to a higher plant diet in the summer and fall when fruits, nuts and roots would have been more plentiful.

Another thing is that it seems more important for longevity that we’re careful about avoiding the WORST foods that are causing most disease… with the absolute worst foods that are killing most people being vegetable oils (aka seed oils like soybean oil, corn oil, sunflower oil, cottonseed, canola, etc) and sugar, and possibly too much refined grains too. And for people that try out eating a more meat-based diet (with smaller amounts of carefully selected plant foods), they often find that it becomes really easy to avoid the worst foods like vegetable oils and sugar because they don’t need to eat any processed food and also don’t have cravings for unhealthy food anymore either since meat is so satiating.

To read more about how eating a fun and delicious carnivore style diet can potentially dramatically improve your body composition, energy, digestion, and more, don’t miss this article below about my friend Ross and his experience…

How my friend Ross lost 72lbs of fat, packed on lean muscle, and ignited his sex drive by throwing out vegetables and eating more meat

The post The Meat Diet: Better than Vegetarian for Fat Loss, Diabetes, Autoimmune Issues, Digestion and More… appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Water, water, everywhere!

The water aisle at the grocery store has grown bigger and bigger. Now you have to make choices between natural spring water, volcanic water, sparkling mineral water, alkaline water, flavored water, ‘smart’ water, or just your basic reverse osmosis purified water. It’s mind boggling, really. Who would have thought it would be so hard to just get a healthy drink of water! Not to mention the prices—some of these bottles of water can cost a fortune! But, are they worth it?

Sure, there’s good ‘ole tap water, but depending on where you live, may not be all that healthy, (unless you have well water) and is often full of harmful chemicals like fluoride and chlorine, as well as toxic leftover medications, glyphosate, and potential pathogens. But what about bottled water?

Let’s take a more in-depth look at some of bottled water choices that appear on your grocery store shelves, so that next time you are faced with that wall of water choices, you will know just what to reach for.

Alkaline water

“Alkaline” water has to do with its pH level. The pH level tells you how acidic or alkaline something is from 0-14, with the lower numbers being more acidic and the higher numbers alkaline.

Alkaline water is thought to neutralize the body. The pH of the human body lies in a tight range between 7.35-7.45, and any minor alterations from this range can cause severe health issues.

It is considered that disease states begin when the human body becomes too acidic, so drinking alkaline water helps to push the body back into the alkaline range.

Whether alkaline water is good for you or not has to do with how it’s made. When water is naturally alkaline, it picks up minerals from coming in contact with rocks which makes it alkaline. So you get minerals and alkalinity, naturally.

Alkaline water seems to be the big new ‘thing’. Alkaline water means that it’s pH is higher and more alkaline. Our body’s own pH generally falls around 7.4. It’s thought that diet and lifestyle factors can make our bodies more acidic, which then makes one more susceptible to disease. The selling factor of this water is if you drink alkaline water, your body will become less acidic and therefore healthier.

Natural vs Artificially Created Alkaline Water

Natural alkaline water comes from springs or wells where there is a lot of minerals. The minerals in the water are what make it more alkaline. This water can be quite healthy and contain magnesium, calcium, sodium and potassium, making it not only thirst-quenching but full of electrolytes and minerals.

Artificially created alkaline water comes from a chemical process called electrolysis, which raises the pH in the water with an ionizer. When the acidic and alkaline water molecules are separated, the acidic water is removed and what remains is alkaline. Ionized alkaline water can have pH values as high as 9.5 or higher.

Bottom line: Alkaline water is good for you, but don’t believe all the health claims–they are not scientifically proven. Natural alkaline water comes from minerals which is a healthier version to drink. Use caution with artificially-made alkaline water; it usually has less beneficial minerals in it, and may also contain contaminants, depending on the source and whether the water is purified prior to the alkalization process. Drinking too much artificial alkaline water can actually minerals out of the body and be detrimental to your health.

Examples: Naturally alkaline water includes Icelandic Glacial Spring water and Rocky Mountain Spring water. Artificially ionized alkaline water includes Glaceau Alkaline Smartwater, Essentia ionized water, Talkingrain Essentials, and Alkaline 88.

Mineral Water

Mineral water naturally contains minerals and is often a type of natural spring water. When rainwater filters down deep through rocks, it not only is purified, but it picks up minerals which are good your health. Mineral water, which contains magnesium and calcium can help lower blood pressure, reduce heart disease, and benefit bone health.

There is a wide range of quality when it comes to mineral water, based on the source. Mineral water can also come from different types of rock like bedrock, or volcanic rock—and it makes a great difference in the quality, taste and purity of the water. Some mineral waters have a higher mineral content than others, depending on where they come from.

Mineral water is usually high in essential minerals, including calcium, magnesium, and sodium. This makes mineral water an ideal source to replenish not only fluids, but vital electrolytes in the body. The Food and Drug Administration (FDA) states that to be classified as ‘mineral water’, it must have at least 250 parts per million (ppm) of dissolved solids from its source. This includes minerals and trace elements. It is not permissible to add minerals during bottling. Gerolsteiner, a well-known mineral water has over 2,500 ppm minerals including calcium, magnesium, bicarbonate, potassium, sodium, chloride, and “other minerals”.

Some mineral water has natural carbonation which is fine, if you like the extra fizziness. Carbonation comes from the CO2 in the water. For many, it’s just a matter of personal taste. Sparkling mineral water can also have the carbonation added during bottling. Mineral waters like Perrier, Pellegrino or Gerolsteiner waters are naturally carbonated.

While sparkling water may be slightly more acidic due to the reaction of carbon dioxide and H2O, it is not enough to be significant. Carbon dioxide and water react to produce carbonic acid, a weak acid that’s known to stimulate a burning, prickly sensation that can be enjoyable to some people.

Note, however, that drinking carbonated water does not actually make your body more acidic. It’s really just a matter of taste preference, “still or sparkling?” as waiters often ask.

Bottom Line: Mineral water can one of the healthiest types of water to drink. It replaces essential minerals and electrolytes and is often alkaline as well. Always check the water source on the back of the label.

Examples: Gerolsteiner, Topo Chico, Perrier, Pellegrino and Calistoga.

Spring Water

‘Spring’ water can be a fairly generic term and there is a huge amount of diversity for spring water, its purity and where it comes from. Spring water is water that is filtered through rocks and comes up to the surface.

Like mineral water, spring water also generally comes from an underground source and is usually bottled at the source. It contains minerals, electrolytes and other essential dissolved solids. Spring water comes to the surface, while artesian well water is similar to spring water, but it must be accessed underground by a well.

However, spring water requirements are not as tight as mineral water. While it can have minerals in it, it is not required to contain a certain amount. It’s only held to the same standards that apply to tap water, and there’s no official recognition needed to label your water “spring water”, nor does its composition need to be consistent every time. So that makes spring water ‘iffy’ as far as purity, toxins, dissolved minerals, etc.

Artesian well water is another type of similar water classification by the Food and Drug Administration. Underground water that doesn’t rise to the surface is considered artesian well water. It’s also fancy name for your basic well water that many households have. Again, a wide variation of the content of the water as far as minerals and dissolved solids go—and potential toxins in the water. It all depends on the source of the water.

A good, deep well that has a water source that has been filtered through layers of hard rock will be full of minerals and quite pure. So even well water at your home can have the potential of being as good or better than what you pay top dollar for in a store.

Author’s note: I live up in the Rocky Mountains near a small town in Colorado. We just recently had a well put in that is over 300ft. deep through solid granite and quartz. It is pure, delicious and full of healthy minerals from the rock and quartz.

Bottom Line: Because spring water and artesian well water can contain varying levels of minerals and electrolytes, this type of water can be good for your health and quench your thirst. Again, check the source and whether the water has been tested for any toxins.

Examples: Icelandic Glacial Spring Water, Mountain Valley, Evian, Acqua Panna, Ice Mountain, Rocky Mountain Spring Water, Poland Spring, JUST Water. Artesian water examples include Voss, Fiji, Whistler Glacial, Kopu, and Hawaiian Springs.

Purified Drinking Water

Purified drinking water can come from a variety of water sources; it is just purified through a process called ‘reverse osmosis’. Purified water can even be your basic tap water run through the RO process.

Reverse Osmosis works by using a high pressure pump to force the water across the semi-permeable RO membrane, removing approximately 95-99% of the dissolved salts, particles, colloids, organics, bacteria and other pathogens. It’s important to note, however that an RO system should not be relied upon to remove 100% of bacteria or viruses—especially since viruses are very small.

RO removes magnesium, calcium, sodium and potassium as well, so unless those important electrolytes and minerals are added back in during the bottling process, drinking RO water on a regular basis can actually leach a small amount of minerals from the body. RO water is also slightly acidic. Prolonged consumption of reverse osmosis water can have adverse health effects such as increasing the risk of kidney disorders and gastrointestinal troubles.

Many bottled water companies using RO method will re-mineralize the water, adding back in magnesium, potassium, and salt.

Bottom Line: Bottled purified water is fine to drink, especially if it has added minerals and electrolytes, but keep in mind, it’s usually nothing fancy and can come from just your basic municipal tap water source.

Examples: Dasani, Aquafina, and Nestle Pure Life, Poland Spring water.

Distilled Water

Distilled water is one of the purest forms of water. Water is boiled and turned into a steam then converted into water again. Once the water converts from a liquid into a gas, the heavier minerals and other solids are left behind. The water particles are condensed back into a pure, clean liquid state with nothing else in it.

Because there is nothing else in it, distilled water has a very flat taste and does not provide you with any healthy minerals or electrolytes. Distilled water is very pure, but since it does not contain minerals, it can actually pull small amounts from your body like your bones and teeth, if you drink it frequently. However, if you are eating a healthy diet, full of vitamins and minerals, drinking distilled water won’t really affect your health negatively.

Keep in mind, distilled water will have a tendency to leach chemicals or minerals from any container it is in, so if you are drinking distilled water from a plastic jug, it’s highly likely it has absorbed some of the chemicals from the plastic container.

Some bottled water companies distill their water and then replenish the minerals and electrolytes during the bottling process.

Depending on the tap water where you live, however, distilled water could be better for you than tap water which may contain chemicals, lead, mercury, pesticides and even tiny pathogens.

Distilled water works well for things like steam irons, your car’s cooling system, your fish tank, and certain medical devices like CPAP machines that can get clogged up with minerals from tap water and other types of water.

Bottom Line: Distilled water is not a great choice of water to drink, but may be better than some tap waters which can include contaminants like fluoride, chlorine and may contain other chemicals and toxic substances. Some distilled drinking water has some of the minerals and electrolytes put back in, making it healthier to drink than plain distilled water.

Examples: Glaceau Purfied Smartwater, Arrowhead Distilled Water, Nestle Distilled Water, Arrowhead Springs Distilled Water, Eldorado Distilled Water, Poland Springs, Ozarka

That’s a summary of the most popular water types. New ones come out every day—like probiotic water, antioxidant water, protein water, caffeinated water, and flavored waters. All of these may come from a variety of sources and purifying methods.

As in everything else that you put in your body—read the label and find out how your water is processed. It’s important to always check the source of your bottled water as well.

Consider too, the type of container it comes in. Since water is actually a solvent, water from plastic water bottles is probably leaching some of those not so healthy chemicals from the plastic—chemicals which can be xenoestrogens and disrupt your endocrine system. Choose glass if you can and if it’s practical.

And remember, it’s not necessary to pay top dollar for H20. Just because it comes from a fancy, far-away source, doesn’t make it better. Your tap water that comes out of your well may be just as good.

Skol!

References
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/alkaline-water/faq-20058029
https://www.healthline.com/nutrition/the-alkaline-diet-myth#what-it-is
https://www.healthline.com/nutrition/mineral-water-benefits#drawbacks
https://www.healthline.com/nutrition/carbonated-water-good-or-bad
https://www.absopure.com/blog/difference-between-spring-water-and-purified-water/
https://puretecwater.com/reverse-osmosis/what-is-reverse-osmosis

The post Water: Alkaline Water vs. Mineral Water vs. Spring Water vs. Distilled Water appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I bet if you look in your kitchen cabinets, you probably have a box of baking soda, otherwise known as sodium bicarbonate, or sodium hydrogen carbonate.

Baking soda is a longstanding formula of natural sodium ions and bicarbonate ions, that has many health and household uses, beyond an ingredient for baking or for deodorizing the fridge.

Baking soda is especially good for your health, primarily because of its ability to alkalize the body and counteract acids.

Baking soda is not the same thing as baking powder. While both are used to help make cakes and baked items rise, baking powder contains other ingredients such as cornstarch.

Baking soda is an inexpensive, natural health and household helper. Baking soda typically costs about a dollar a box and is safe and easy to use. Let’s take a look at some of the amazing things that baking soda can do to improve your health.

1. Baking Soda Helps Autoimmune Disease

A daily dose of baking soda may help reduce the destructive inflammation of autoimmune diseases like rheumatoid arthritis, scientists say.

The right pH balance in the body is necessary for overall health. When one is too acidic (generally the result of a poor diet, high in sugar), a variety of health issues can show up. And it is true, many alternative health practitioners say it’s much better to be slightly alkaline than too acidic.

In April 2018, the Journal of Immunology medical journal published a study that showed drinking water mixed with baking soda could reduce chances of getting inflammatory conditions.

After the test subjects spent two weeks drinking the baking soda and water mixture, scientists found that their immune cells appeared to change what they were doing. Researchers said that the immune cells began to focus on reducing inflammation instead of promoting it.

It appears that the baking soda acted as a way to “turn on” the immune cells’ anti-inflammatory response. Chronic conditions such as rheumatoid arthritis and other autoimmune diseases could benefit from these anti-inflammatory properties.

The scientists in the study combined 1/4 teaspoon of baking soda with 20 ounces of water, and the mixture was sipped throughout the day. Experts suggest starting by mixing 1/8 teaspoon of baking soda with a glass of water and drinking it a few times a week.

2. Prevents Kidney Disease

Baking soda can help promote healthier kidneys and lessen the chances of kidney disease. A clinical study published in the Journal of the American Society of Nephrology looked at the effects of sodium bicarbonate on patients with chronic kidney disease (CKD) and low blood bicarbonate levels.

It was found that the subjects who supplemented with bicarbonate tolerated it well and were significantly less likely to experience rapid progression of their kidney disease. Additionally, there were less patients that developed end-stage renal disease in the bicarbonate group compared to the control group. Overall, the researchers concluded that the study showed bicarbonate supplementation slows the rate of progression of renal failure.

Kidney stones are considered to be extremely painful, and once you get them, you may be more prone to have recurring kidney stones. So not only is there motivation to prevent future kidney stones, but more importantly, untreated kidney stones can sometimes worsen into kidney disease.

Kidney stones are made of a variety of substances and if kidney stones tend to be uric acid, it is because their urine is too acidic. Adjusting the pH of the urine, reduces the risk of uric acid stone formation and can also help dissolve existing stones. Sodium bicarbonate can be used to alkalinize the urine.

3. Baking Soda and Cancer

Cancer tends to flourish in an acid environment. Baking soda is known to alkalize the pH of acidic tumors without affecting the pH balance of healthy tissues and the blood.

There is some research that shows oral doses of sodium bicarbonate may lower the acidity of the tumor pH and inhibit metastases (spreading to other areas of the body) in animals with metastatic breast cancer.

Cancer cells are generally fast-growing, and chemotherapy drugs tend to target the fast-growing cells. However, many cells in solid tumors have their oxygen supply shut off, causing the pH levels of the cells become acidic.

Since baking soda neutralizes acid, some researchers believe drinking it could reduce the tumor’s acidity and cause the cells to become easier targets for cancer treatments.

So far, most of the evidence for sodium bicarbonate’s effect on cancer cells comes from animal studies and laboratory experiments—not human studies. Due to the lack of clinical studies on humans, use of sodium bicarbonate as a complementary cancer therapy should be approached with caution and always notify your doctor.

4. Stops Urinary Tract Infections

Urinary tract infections are one of the most common infections people get, according to the CDC. Women usually get them more often than men, due to the fact that their urethras are shorter, and bacteria can easily travel up the urethra.

Women who tend to get UTI’s frequently also had more acidic urine. In a study, women who took baking soda daily for four weeks had significantly less UTI’s. Overall, baking soda appears to be an easy and inexpensive way to prevent UTI’s without the side effects of antibiotic use.

5. Improves Athletic Performance, Lessens Fatigue

Competitive athletes are always looking for a way to boost their performance, and if you look at the supplement market for athletes, there is a huge variety of supplements to choose from.

Baking soda can be one of the least expensive—and legal—ways to boost performance, increase endurance, lower lactic acid, and lessen muscle soreness. Some studies show that baking soda can help you perform at your peak for longer, especially during high intensity training and sprinting.

During high intensity exercise, muscle cells produce lactic acid. Lactic acid is generally responsible for that ‘burn’ and fatigue in muscles. Since lactic acid is an acid, it lowers the pH inside your cells, causing those tired burning muscles.

Baking soda helps to counteract this fatigue as it neutralizes the lactic acid. This is thought to delay fatigue, allowing you to exercise at your peak longer.

This study found that people who took baking soda exercised for an average of 4.5 minutes longer than people who didn’t take baking soda. While this doesn’t seem like a lot, it can mean the difference between winning a sprint in a race, and not winning. The baking soda not only improves exercise output but can also help reduce damage to the muscle and helping with post-workout soreness.

While some studies recommend taking 300mg of baking soda per 1 liter of water, an hour or two before exercising, other studies suggest taking it 3 or more hours prior to exercise with food.

Note: Bicarbonate loading for athletic purposes can cause nausea, excessive gas, cramps and diarrhea that can definitely impair athletic performance. Best to start with low dose amounts of baking soda on a full stomach.

6. Relief from Heartburn and Indigestion

Heartburn results from an overabundance of hydrochloric acid and other acids in the stomach. It often happens from eating too much greasy, rich food or spicy foods. Sometimes food sensitivities can also spark heartburn.

Baking soda is one of the most effective remedies for heartburn. So much so, that many over the counter heartburn preparations contain baking soda, like Alka-Seltzer. For occasional heartburn, simply add half a teaspoon baking soda to two cups of water about an hour after eating.

Baking soda is not recommended for frequent heartburn, as it neutralizes the effects of stomach acid which are there to break down food. If you have heartburn on an ongoing basis, checking for food sensitivities may be a good idea.

7. Brightens and Whitens Teeth, Removes Plaque

One of the best ways to remove plaque and stains from your teeth without having to visit the dentist, is to brush with baking soda. Baking soda works as a gentle abrasive to remove stains. Baking soda also helps to neutralize acids produced by bacteria in the mouth and to freshen breath.

Using baking soda can be antibacterial and can actually help eliminate germs associated with plaque. By reducing the number of germs on the teeth, the glossy surface of the tooth enamel is better protected. To brush with baking soda, wet your toothbrush, then dip into a teaspoon or so of baking soda, or mix with your favorite toothpaste.

8. Fight Colds, Flu and Sore Throats

Because baking soda helps to alkalize the blood in the body, it is thought to be an effective cold/flu preventative. Even back in 1920’s, while the Spanish flu was raging, Arm & Hammer quotes Dr. Volney S. Cheney in their booklet, “Arm & Hammer Baking Soda Medical Uses.”

“In 1918 and 1919 while fighting the ‘flu’ with the U. S. Public Health Service it was brought to my attention that rarely anyone who had been thoroughly alkalinized with bicarbonate of soda contracted the disease, and those who did contract it, if alkalinized early, would invariably have mild attacks.

I have since that time treated all cases of colds and influenza…by first giving generous doses of bicarbonate of soda, and in many, many instances within 36 hours the symptoms would have entirely abated…”

While the treatment for colds and flu has no formal scientific studies, it is harmless and can even be good for you and is worth giving it a try. Numerous anecdotal accounts of baking soda preventing colds or flu have been passed on through the years.

Recommended dosages from the Arm & Hammer Company for colds and influenza back in 1925 were:

• Day 1 — Take six doses of ½ teaspoon of baking soda in glass of cool water, at about two-hour intervals
• Day 2 — Take four doses of ½ teaspoon of baking soda in glass of cool water, at the same intervals
• Day 3 — Take two doses of ½ teaspoon of baking soda in glass of cool water morning and evening, and thereafter ½ teaspoon in glass of cool water each morning until cold symptoms are gone.

9. Helps Sore Throats

Sore throats often accompany colds and flu, and while the saltwater gargle has been a popular natural soothing agent, baking soda and water—or baking soda, salt and water, can help relieve a sore throat too.

Gargling with this solution can also kill bacteria that may reside in the throat, and also prevent the growth of yeast and fungi.

Because baking soda is a natural anti-inflammatory, baking soda appears to direct immune cells to reduce inflammation, instead of prompting it. In other words, baking soda helps boost the body’s anti-inflammatory response, putting out a calming signal instead of an emergency attack signal, which is most likely why baking soda is effective at helping colds, flu and sore throats.

According to the National Cancer Institute, gargling and gently swishing a combination of 1 cup warm water, 1/4 teaspoon baking soda, and 1/8 teaspoon of salt every three hours will help.

10. Soothes Canker Sores

Canker sores occur on the inside of the mouth and it’s thought they generally come from a diet too high in acid-forming foods, such as processed foods, acidic food or drinks, and sugar. The higher acid content in the body, combined with inflammation is thought to cause the canker sore.

When the alkalizing baking soda comes into contact with acid, it neutralizes it. Baking soda on canker sores helps to balance the pH of the sore and speeds up the healing of the whole mouth. It also helps to kill bacteria and freshen the breath.

11. Soothes Skin Rashes, Bug Bites and Sunburn

Skin rashes, eczema, mosquito bites, bee stings, poison ivy, sunburn and even splinters, can all be soothed and helped with baking soda.

Itchiness, redness and irritation are all a result of inflammation in the skin. The anti-inflammatory virtues of baking soda ease the itchiness and burn from all these skin conditions.

Simple make a paste and apply it to the affected area—or add 1 cup of baking soda to a warm bath and soak in it for 15 minutes.

For splinters, make a paste of baking soda, apply a small bandage to cover the area and within a day or so, the splinter usually comes out of the skin on its own.

When to Avoid Baking Soda

Like everything else in life, ingesting too much baking soda can be too much of a good thing. A tablespoon of baking soda dissolved in a glass of water and taken occasionally is okay, but taking too much could have adverse effects.

For many people, ingesting baking soda can cause vomiting, gas, cramping and diarrhea. It’s always good to consult with your health care professional when starting to use baking soda on any regular basis.

Baking soda can interact with certain medications.

High sodium concentrations in baking soda can cause high blood pressure, seizures, dehydration, and kidney issues. Always be sure to consult with your doctor before supplementing with baking soda, especially if you are being treated for a specific health issue.

Speaking of baking soda…

My friend Susan Patterson wrote an entire book called The Baking Soda Secret, and she wants to ship it to you for FREE!

* How to use Baking Soda as a natural replacement for many products currently in your home like deodorant, toothpaste and even cleaning products.

* The exact recipe she uses to make healthy, energy-filled meals.

* How to soothe skin irritated by eczema, bug bites, bee stings and more.

* A powerful flu-fighting tonic that can help banish symptoms in hours.

* Countless beauty hacks including a hair rinse, face mask, and dark spot remover.

All of this and so much more!

But, like I said, you have to hurry because she only has a handful of these left and if you don’t confirm your address your book will be sent to another lucky individual who will immediately start improving their physical, mental and home health with Baking Soda!

Click here to Claim your FREE Book Now (need shipping address)

References
https://www.verywellhealth.com/baking-soda-cancer-5086575
https://draxe.com/nutrition/baking-soda-uses/
https://www.health.harvard.edu/blog/what-causes-kidney-stones-and-what-to-do-2019051716656
https://www.thehealthy.com/home-remedies/healthy-uses-baking-soda/
https://draxe.com/nutrition/baking-soda-uses/
https://www.healthline.com/health-news/baking-soda-may-be-what-the-doctor-ordered-for-rheumatoid-arthritis#How-baking-soda-works
https://www.verywellhealth.com/baking-soda-for-inflammation-5093321
https://draxe.com/health/kidney-stone-symptoms/
https://www.medscape.com/viewarticle/914574
https://www.sciencedaily.com/releases/2018/04/180425093745.htm
https://www.miraclesofhealth.com/10-benefits-of-baking-soda/
https://www.healthline.com/nutrition/baking-soda-benefits-uses#2.-Mouthwash

The post Eleven Healthy Reasons to Use Baking Soda Every Day appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Alcohol usage went way up this past year and it’s pretty easy to see why. There was this pandemic that kept us all home, for one thing. Stress levels were high with kids and spouses all at home trying to work and study. And hey, it’s not difficult to just walk a few feet over to the fridge and pull out a beer with lunch or pour yourself a glass, or two, or three of wine. No worries about drunk driving, and hey–it’s a whole lot cheaper than ordering drinks in a restaurant.

I get it. It happens to the best of us. That slow and steady slippery slope. Before you know it, ‘Happy hour’ starts at 3pm and continues as long as you want it to.

According to a recent study published in JAMA Network Open, more people than ever used alcohol to cope with career, social, healthy and financial uncertainty and stress.

The study’s researchers found that alcohol consumption among adults increased 14% from 2019 to 2020. And women, in particular, exhibited a whopping 41% increase in heavy (four or more drinks in a 2-hour period) alcohol consumption last year over 2019.

There’s really nothing good that comes from excess drinking. Drinking does nothing good for your health.

With heavy consumption, alcohol can lead to damage to the liver, heart, brain, and many other organs in the body.

But even moderate consumption can wreak havoc on hormones, causing an increase in estrogen in both MEN and women!

In men, alcohol will cause testosterone to convert to estrogen, leading to low libido, ED, weight gain, man boobs, even shrinkage!

Drinking also has negative effects on women’s hormones. In women, alcohol will also cause a rise in estrogen, but this is not necessarily a good thing. Women who are in mid 30s, 40s and 50s, will find they can have an overabundance of estrogen, creating condition called estrogen dominance. Estrogen dominance comes with its own problems including:

• Heavy periods
• Weight gain
• Endometriosis
• Depression/Anxiety/Irritability
• Low Libido
• Increased risk of breast and endometrial cancer

Excess estrogen also interferes with thyroid function and can slow the thyroid, creating symptoms of hypothyroid.

And for women who are on Hormone Replacement Therapy, alcohol can increase the amount of estrogen in the body by up to 300%, while decreasing progesterone. If you wonder why your HRT may not be working or why you are still gaining weight, it may have to do with your alcohol intake.

One other thing about alcohol—if you are dealing with menopause symptoms, drinking increases hot flashes and night sweats.

One other hormone that alcohol affects—cortisol. Alcohol consumption has been shown to increase cortisol in the body Cortisol is the hormone released by the adrenals when you are stressed. Excess cortisol comes with another range of unpleasant side effects including:

• Insomnia
• Stress
• Food cravings/Weight gain
• Anxiety and depression
• Increase in blood pressure
• Decrease in ability to focus
• Increase in blood sugar, insulin resistance

Alcohol also interferes with thyroid function, causing a decrease in T3, T4 and thyroid stimulating hormone (TSH) production. This creates a hypo, or low thyroid reaction to alcohol. Hypothyroid symptoms include:

• Weight gain, bloating
• Extreme fatigue
• Depression
• Hair loss
• Slowed thinking
• Decreased libido

Two other necessary hormones that alcohol doesn’t play well with—melatonin, our sleep hormone, and growth hormone. Alcohol inhibits the release of melatonin. And because growth hormone is released during our sleep, alcohol drinking reduces growth hormone release.

Human Growth Hormone or (HGH) is important for growth, cell regeneration, and cell reproduction. HGH helps to maintain, build, and repair healthy tissue in the brain and other organs.

This hormone can help to speed up healing after an injury and repair muscle tissue after exercise. Growth hormone helps to build muscle mass, boost metabolism, and burn fat. And HGH is also said to benefit the quality of the skin to help us look younger. HGH slows down the aging process.

One last thing, drinking not only makes you hungrier, but it also makes you lose your ability to control what you are eating. Before you know it, you are ordering that large order of French fries or mowing through that box of cookies. Not a great way to stick to a healthy diet.

Alcohol adds to depression and anxiety and it messes up your gut microbiome which affects everything–including your immune system!

Drinking makes your skin look pale and sallow. Drinking will also contribute to dehydration while draining your body of important nutrients—especially B vitamins B-l (thiamin), vitamin B-3 (niacin) and folate, as well as zinc and magnesium.

All that being said, I just want to say, it is OK to enjoy a drink now and then, so let’s talk about how to drink LESS and to stay in control if and when you have a drink.

First--Don’t reach for that wine glass as soon as you finish work. Start learning to associate a new ‘reward’ for the end of your day. Go for a short walk to relax. Do some yoga, play outside with the kids, stretch, meditate. It’s important to replace your drinking with something positive. Otherwise, you’ve just left a hole in your routine. Put something you look forward to in that place.

Find an a non-alcoholic or low-alcohol drink. I love mixing sparkling water with kombucha and adding a lime garnish. It’s delicious and refreshing. Or try some of the new hard seltzers or hard kombuchas. They are delicious and light with about half the alcohol of a normal beer or glass of wine.

Here’s an important one—don’t drink alcohol when you really should be drinking water. Often we are just thirsty and need a glass of water or something to hydrate with. So drink a great big glass of water before you have a drink. And when you do order a drink, order a glass of water or sparkling water to go with it. You should end of drinking half as much.

Learn to sip your drink and enjoy it, don’t guzzle it waiting for the alcohol to hit your system. Be mindful. And it helps if you order a drink that you have to sip slowly, like tequila, red wine, vodka on the rocks—anything that isn’t sweet.

And most importantly, have an accountability partner like a spouse, girlfriend/boyfriend or good friend. Let them know you want to cut back on drinking and have them help you out with that. It’s best to avoid people who are heavy drinkers, because willpower ends up going out the window. It’s tough to stop when everyone else is drinking. Be mindful of the people you hang around with.

It’s not that difficult to cut back on drinking. It’s just a matter of being MINDFUL of what you are doing, paying attention to the health risks, and take the above steps to deal with it. If you find you are drinking out of control, or if it is affecting your family or career, it’s time to ask for professional help. There is no shame in taking back control of your life.

Cheers, to you and your health!

before you go…

5 Warning Signs Your Liver is Damaged:

There are 5 early signals of liver trouble that are easy to spot; IF you know what to look for…

Honestly… these are sorta weird.

What are the liver warning signs?

And how can you overcome them?

Don’t fall victim to liver disease. Especially when it’s so easy to prevent.

>>> Discover the 5 warning signs now (and how to detoxify them)

References
https://www.verywellhealth.com/covid-19-higher-alcohol-consumption-5094355#citation-1
https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
https://riahealth.com/2019/08/20/alcohol-and-womens-hormones/
https://www.realsimple.com/health/nutrition-diet/how-drink-less
Pollard MS, Tucker JS, Green HD. Changes in adult alcohol use and consequences during the COVID-19 pandemic in the US. JAMA Netw Open. 2020;3(9):e2022942. doi:10.1001/jamanetworkopen.2020.22942

The post How to Drink Less Alcohol appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, co-author of the best-seller: The Diabetes Fix

High blood pressure has become a very common problem but can definitely become a serious health issue. Hypertension means that your blood vessel walls have lost their elasticity and ability to easily expand.

The narrow opening in your blood vessels means that you run a higher risk for heart disease, heart attacks, strokes and aneurysms. An aneurysm is a bulging spot in the blood vessel. An aneurysm can be extremely dangerous because it can rupture, causing a hemorrhagic stroke internal bleeding. This is most often deadly.

As is the case with most chronic diseases, diet plays a huge role in determining whether or not you get high blood pressure. In fact, what you eat and drink—or don’t eat and drink—plays a far bigger role than even genetics. Diets high in sugar, vegetable seed oils, processed foods and alcohol can contribute to high blood pressure. However, certain foods high in antioxidants, vitamins and minerals can help to lower blood pressure.

Foods containing Magnesium and Potassium

Colorful fruits, veggies, seeds and nuts contain a generous supply of magnesium and potassium. Magnesium is vital to over 300 bodily functions, including helping to relax blood vessel walls. Numerous studies have shown a direct physiological link between magnesium levels and high blood pressure.

Both potassium and magnesium are essential blood electrolytes, helping to maintain the appropriate levels of fluid in the body and the cells. Both magnesium and potassium should always be considered as a supplement for anyone with elevated blood pressure.

Potassium is readily available in most all fruits and vegetables, so eating an assortment of colorful fruits and vegetables should supply most all your potassium needs. Eating a diet high in potassium and magnesium has been shown to lower blood pressure significantly.

Adding greens to your morning smoothie or consuming a colorful salad of a variety of vegetables every day will go a long ways towards helping lower blood pressure and contributing to your overall health.

Antioxidant and Anti-inflammatory Foods

Curcumin–is the active ingredient in turmeric and is considered one of the most powerful anti-inflammatory natural supplements. Many studies have shown that curcumin is highly protective for the heart and blood vessels, helping to reduce the incidence of heart attacks and reducing blood pressure.

In fact, turmeric in some ways is as effective as a prescription blood pressure medication. Turmeric also acts as an anti-inflammatory in the blood vessels, which also helps to lower blood pressure.

Beets—Beets, especially red beets, have been found to lots of nitric oxide. This substance lowers resistance in blood vessels, helps them relax, increasing blood flow and lowering blood pressure.

Research published in Nitric Oxide, and another study published in Hypertension, showed that diets that include regular consumption of beets or beet juice can significantly lower blood pressure, while increasing oxygen delivery to the whole body and enhancing the health of the blood vessels.

You may have heard of people taking a drug called “nitroglycerin” for chest pain and heart attacks. This medication contains the same compound found in beets, which helps to relax the blood vessels to promote better circulation.

A study published in The American Journal of Clinical Nutrition also shows kohlrabi, celery and celery root, watercress, leeks, parsley, arugula, spinach, and turnips contain large amounts of nitric oxide as well.

Tomatoes—Tomatoes can be a lifesaving blood pressure reducer. Tomatoes contain lycopene, which is a powerful anti-inflammatory and antioxidant, known for protecting the cardiovascular system, bone health, and preventing cancer.

Several studies have been done showing a strong link between levels of lycopene and heart disease. This analysis from the Physicians Health Study showed an almost 40% decrease in stroke risk in men with higher blood levels of lycopene. Lycopene is also responsible decreasing cholesterol, so eating foods with more lycopene also helps to reduce LDL cholesterol.

Ginger—Fresh ginger is considered a superfood for heart health, better circulation, cholesterol levels and blood pressure. Eating ginger reduces blood pressure in several different ways. For one, it acts as a natural calcium channel blocker, just like some blood pressure medications, and it also acts as an ACE inhibitor, similar to other types of blood pressure medication.

A study of more than 4,000 people found that the people who consumed 2-4 grams of ginger per day had the lowest risk for high blood pressure. And the thing that’s great about ginger is that it’s delicious, zingy and adds tons of flavor to dishes, smoothies and drinks.

Avocado–Avocados may also do wonders for your soaring blood pressure levels. Avocados are packed with oleic acid, also in olive oil. Oleic acid is known to reduce high blood pressure and cholesterol levels.

Avocados are also rich in potassium, magnesium and folate, all of which are good the blood vessels and cardiovascular system. Avocados are also chock full of antioxidants and lower inflammation in the body, including the blood vessels. Avocados are also loaded in vitamin A, K, B & E and fiber as well. Add avocados to your smoothies, salads and dressings.

Pomegranate—Pomegranate has some amazing antioxidant power with proven antioxidant, anti-inflammatory, anti-cancer abilities. Pomegranate is another natural food that possesses medicinal qualities without any negative side effects that some medications have.

Pomegranates are great for helping any health issue related to inflammation. Pomegranates contains very powerful substances called polyphenols that exert strong antioxidant, anti-inflammatory capabilities. The antioxidant level of pomegranate juice is higher than red wine and green tea.

One of the biggest benefits of pomegranate is its ability to lower blood pressure naturally. Scientific studies actually show pomegranate to have significant blood pressure-lowering ability. The effect of pomegranate is to relax blood vessels and allow better blood flow.

While pomegranates are delicious, they can be slightly challenging to eat. Pomegranate juice works well, but be sure to only use 100% pure pomegranate juice with no added sugar.

Green Tea—Green tea is well-known for its health benefits but did you know it also has a medicine-like effect on blood pressure as well?

Green tea contains powerful polyphenol antioxidants known for their health benefits. One of green tea’s active ingredients, EGCG, helps fight a variety of diseases and health conditions. Study results also show EGCG can be helpful for the prevention of arterio¬sclerosis, blood clots, heart attack, and strokes—partly due to its ability to relax blood vessels and improve blood flow.

While organic green tea is beneficial for health, matcha green tea can contain up to 100 times the EGCG that regular green tea contains.

Green tea also fights cancer, lowers inflammation, promotes healthy digestion, and aid in concentration. Besides being an excellent source of antioxidants, green tea is also packed with vitamins A, D, E, C, B, B5, H, and K, manganese, and other beneficial minerals such as zinc, chromium, and selenium.

Important Note About High Blood Pressure

High blood pressure can be very sneaky, with no obvious symptoms. Many people have high blood pressure and don’t know it. When blood pressure gets dangerously high, it becomes a medical emergency.

Signs and symptoms of severe hypertension may include:

• Severe chest pain
• Severe headache, accompanied by confusion and blurred vision
• Nausea and vomiting
• Severe anxiety
• Shortness of breath
• Seizures
• Unresponsiveness

This is a medical emergency and you should contact your doctor or head to an urgent care center. Medical complications of a hypertensive crisis can include strokes or aneurysms. Be sure to check your blood pressure regularly.

Blood Pressure-Lowering Beet-Apple-Carrot-Ginger Smoothie

You will LOVE this amazing blood pressure-lowering healthy, delicious Beet-Apple-Carrot smoothie rich with magnesium, potassium, nitric oxide, lycopene, antioxidants, vitamins, minerals and healthy bacteria:

• ½ large fresh raw beet or 1 whole small to medium beet, chopped or grated
• 1 medium sized carrot, chopped or grated
• 1 thumb-sized (more or less) piece of fresh ginger, chopped
• ½ green organic Granny Smith apple
• 1 big handful fresh, raw, organic spinach
• 1 ginger kombucha or sparkling water
• Handful of ice

Blend, and enjoy this refreshing drink as often as you wish!

This hot drink DOUBLED stem cells in 30 days (Green tea vs Hot Cacao vs…)

Billionaires are dropping six figures on stem cell therapy trying to stay young.

Meanwhile, Harvard researchers just showed that one dirt-cheap breakfast drink can increase stem cells naturally.

In fact, one study found this drink increased stem cell production by 220% in just 30 days!

Can you guess which drink it is?

A) Green tea
B) Hot cacao
C) Turmeric milk
D) Bone broth

Click your answer to find out.

The craziest part?

This drink costs about 50 cents a cup…

And yet Harvard scientists say it could be as effective as $100,000 injections when it comes to heart health and longevity.

>>> Click here to see what it is.

The studies also show it helps lower blood pressure, improve blood flow, and boost your gut health. Exciting news! 

References
https://www.ndtv.com/food/hypertension-5-fruits-that-may-help-you-manage-high-blood-pressure-naturally-1828135
https://www.healthline.com/nutrition/herbs-to-lower-blood-pressure#9.-Ginger
https://www.healthline.com/health/drinks-to-lower-blood-pressure#berry-juice
https://www.healthline.com/nutrition/foods-high-blood-pressure
https://thenutritionwatchdog.com/the-blood-pressure-fix/

The post Drink THIS for Lower Blood Pressure! appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Our society is constantly fighting aging. And it’s no wonder! Social media seems to glorify beautiful, young people. But the fact is, we are inevitably going to grow old. How quickly or slowly we look—and feel—old is actually up to us. Yes, we do have control over this!

Many people think the best way to fight aging is by spending thousands of dollars on expensive anti-aging treatments, getting injections of Botox and facial fillers, or even subjecting oneself to a surgeon’s knife. While these things may help you look younger externally, they do nothing to improve your health or help your body slow aging from within.

Finding natural solutions to slow aging from the inside shows up on the outside. Consistently having good habits of diet and lifestyle over a long period of time will definitely do more than a plastic surgeon can ever do!

Despite all the many anti-aging supplements out there, most dieticians and nutritionists would agree that the most important thing is to eat real food, as opposed to taking supplements.

A healthy diet full of antioxidants, anti-inflammatory foods, natural proteins and healthy fats will help you dramatically slow down the primary things that accelerate aging:

• Inflammation
• Advanced Glycated End Products
• Oxidation

These substances not only speed up aging, but they also are the beginnings of chronic disease.

On the other hand, there are many older adults who are still active, fit, strong, productive people with amazing health. Much of this has to do with—you guessed it—their diet!

There are literally hundreds of foods that fight aging, but I wanted to put together a short and simple list of my favorite age-fighting foods for you. Keep in mind, virtually every fresh brightly colored vegetable or fruit contains numerous substances (some we have yet to discover!) that fight aging and protect our health.

Below are my favorite choices for foods to fight and reverse the signs of aging and disease:

Avocados

Avocados are tops on any list of anti-aging superfoods. They are super high in antioxidants and inflammation-fighting healthy nutrients. The phytochemicals, vitamins, minerals, and healthy fats from avocados slow down aging and fight diseases.

The folate you get from avocados may also lower your risk of certain cancers, such as prostate and colon cancer.

Folate also lightens up depression, and research shows a link between depression and low levels of folate. Folate occurs in leafy green veggies and avocados, among other things. Folate helps to lower an inflammatory substance called homocysteine, which can contribute to inflammation, heart disease, depression and other chronic diseases related to aging.

The healthy fats in avocado also help to stave off arthritis and boost bone health because of the high levels of vitamin K they contain.

In addition, avocados’ fiber helps the body’s digestive system. The potassium and magnesium in avocados help to lower blood pressure, helping to prevent strokes and heart attacks.

While the oleic acid in avocados helps to lower inflammation, it’s also great at promoting smooth soft skin, preventing cancer, and fighting heart disease. Avocados also contain a nutrient that helps us to lower our cholesterol levels.

Two other antioxidants, lutein and zeaxanthin, protect the eyes from UV light damage, preventing cataracts and macular degeneration-two eye diseases that often accompany aging.

Avocados are mild tasting and versatile to use in salads (get those green leafy veggies too), soups, smoothies, on toast, in eggs, desserts, dips and more.

Pomegranates

Pomegranates have been considered one of the healthiest fruits because of their powerful polyphenols and anti-aging antioxidants. These nutrients have been shown to help prevent a variety of health issues including fighting cancer, preventing high blood pressure and heart disease.

Recently, a new study found a compound in pomegranates called “urolithin A” which has the ability to influence mitochondria and cellular health in a very positive way. Scientists have discovered that this molecule which is transformed by microbes in the gut, enables muscle cells to protect themselves against one of the major causes of aging.

Urolithin A can actually re-establish a cell’s ability to energize the mitochondria, the cell’s powerhouse. In older mice, this shows up as a 42% increase in endurance. Studies are also underway in humans as well.

Pomegranates are also known to protect the skin against the adverse effects of UVB radiation (sunburn), improving wound healing, and protecting against disease-causing bacteria.

This super-fruit has even more benefits including:

Protecting the immune system, cancer prevention, protecting against Alzheimer’s disease, reducing gut inflammation, helping lessen arthritis, fighting heart disease, and lowering blood pressure.

Always be sure to get pure pomegranate juice without added sugar or other juices to get the best health benefits.

Blueberries/Blackberries

I’d be remiss if I didn’t mention blueberries and blackberries. Those dark pigments in blueberries and black berries are called anthocyanins. Here’s a few reasons why these dark berries are superfoods:

Both Blackberries and blueberries are super high in antioxidants, which help protect cells from damage and protects the DNA, which helps prevent cancers. These berries also slow tumor growth and stop cancer spread, as well as encouraging the cancer cells to self-destruct.

The plant compounds called anthocyanins have strong antioxidant properties. One of the things these berries do is to help protect and actually reverse aging caused from sun exposure. Being in the sun can generate free radicals which then break down collagen and cause wrinkles.

A diet high in antioxidants from brightly colored fruits and vegetables has been proven to promote better skin quality due to their ability to fight free radicals in the skin and prevent skin cancer as well.

Other studies show that this active ingredient in these dark colored berries increases collagen production. One cup of berries supplies an abundant amount of vitamin C which is important for collagen production as well.

As you age, you want keep your mind sharp! Blueberries and blackberries slow down damage to brain cells as well, which can result in dementia or Alzheimer’s disease.

Additionally, blueberries and blackberries also protect against DNA damage, helping your cells to reproduce more healthy cells. They also fight metabolic syndrome, heart disease, and even cancer. Studies have shown over and over that blueberries increase longevity and slow the aging processes.

Tomatoes

Lycopene in tomatoes is type of antioxidant called a carotenoid. Tons of research has shown for that these antioxidants help protect the skin against sun damage and wrinkles.

Skin cancer risk tends to increase with age. Research in the CMAJ: the Canadian Medical Association Journal shows that cancer risk goes down with increased tomato consumption.

Lycopene helps prevent the breakdown of collagen in the skin. Collagen, as you know, helps keep your skin firm and smooth and a lack of collagen is what contributes to wrinkling.

Lycopene also helps prevent chronic diseases as well. In fact, people with highest levels of this nutrient had a lower risk of chronic diseases, including heart disease.

Lycopene also has antibacterial and antifungal properties and is especially helpful for tooth and gum health.

Lycopene is also active against certain toxins such as aflatoxins (a type of mold often found in peanuts and peanut butter) and toxins in cigarette smoke, second-hand smoke and air pollution.

The most concentrated amounts of lycopene come from cooked tomato sauces like spaghetti sauce. Try it on veggie spirals instead of pasta for a healthier meal.

Dark Green Leafy Veggies

Greens like kale, collards, mustard greens, swiss chard, spinach, arugula, watercress, parsley and romaine are packed with the most nutrients of any food on earth. Leafy greens are full of folate, an essential B vitamin. Folate deficiency is very common, because people just do not get enough green leafy veggies in their diet.

Folate is responsible for digestive health, cardiovascular health, and brain health. Folate is also essential to help the body ‘methylate’ which basically means, putting your B vitamins to work. Folate is crucial to help genes express their best. It is also necessary for healthy DNA and RNA synthesis and protects against cancer.

Greens also specifically fight aging by protecting the brain. A study carried out at Rush University medical center reported a decrease in dementia in the participants who ate the most dark green leafy vegetables.

Researchers associated the high vitamin K, folate, beta carotene and lutein present in greens as part of their anti-aging effect.

Leafy greens also help to reduce blood clots and prevent heart attacks.

Leafy greens provide folate in its natural form, which is far superior to the synthetic form of folate, folic acid, which is often added to processed foods.

Grass-Fed Beef

It’s well-know that wild caught fatty fish like salmon help fight aging with their plentiful supply of omega 3 fats. However, I want to be sure to include Grass fed beef, because (sorry vegetarians) I strongly believe it is super important to include beef in your diet. As we get older, increasingly need high quality protein sources and grass fed beef definitely supplies this.

Grass fed beef contains plenty of healthy fats—saturated fat, omega 3 fatty acids, and conjugated linoleic acid—all important fats that contribute to our health, help us burn fat, and fight diseases such as heart disease and cancer. Plus, it’s low in inflammatory omega 6 fats, especially if it’s 100% grass fed. And healthy bioavailable protein actually helps keep our bones strong as well.

Grass fed beef also contains essential nutrients such as vitamin B12, B3, and B6. It’s also rich in heme-iron, which means your body can easily put it to use helping build red blood cells and transporting oxygen. Grass fed beef also contains the essential minerals selenium and zinc. In fact, grass fed meat contains almost every nutrient that you need to survive. Eat grass fed meat two times a week for the best benefits.

Ginger

While it’s not really a ‘food’ I definitely wanted to include ginger in my list of favorites. I love it! But its more than a zingy flavor addition to your smoothies. Ginger contains a massive amount of anti-inflammatory substances along with antioxidants. Ginger is so powerful it can actually take the place of some medications!

Ginger–which is related to turmeric–is one of the most powerful natural medicines you can use for a variety of health conditions.

Here are a few:

• Ginger works to prevent motion sickness and nausea and can be as effective as Dramamine, the sea-sickness medication.
• Ginger’s antioxidant activity and ability to stop inflammation means that it can help to prevent, slow or stop diseases like cancer, heart disease, arthritis, and Alzheimer’s.
• Ginger can actually reverse amyloid plaques in the brain from Alzheimer’s disease, and it helps improve some of the dysfunctional behaviors observed in Alzheimer’s patients.
• Ginger’s powerful anti-inflammatory activity makes it almost as powerful as an anti-inflammatory medication like Advil. And it’s not hard on your liver, like NSAIDS can be.
• Ginger also helps prevent strokes and heart disease by thinning the blood and preventing dangerous clots.
• AND, ginger helps to speed up your metabolism to burn fat better. Research shows that ginger can speed up metabolism and increase fat burning by up to 16%. Also, ginger helps to suppress your appetite, so having a cup or two of ginger tea during the day will help curtail cravings for snacks.

Here’s a few more reasons to include ginger every day:

It’s immune boosting, reduces pain, fights fatty liver disease, curbs migraines, helps indigestion, fights gum disease, and increases energy. And it tastes great!

Given all these amazing benefits, ginger is something you should add to your daily diet! It’s a great addition to juices, smoothies, sauces and even salads.

Garlic

Another celebrated superfood, garlic, has some incredible benefits! Here’s a reminder of just a few of those benefits.

Garlic can actually kill a large variety of common, but dangerous bacteria including: campylobacter jejuni (which is responsible for food poisoning), pseudomonas aeruginoasa (pneumonia and urinary infections), E.coli, staph aureus, klebsiella pneumonia (pneumonia, meningitis), shigella sonnei (diarrhea, dysentery), salmonella typhi (typhoid fever), as well as helicobacter pylori responsible for stomach ulcers and cancer. Garlic can attack these dangerous germs with none of the bad side effects of antibiotics.

Garlic is also an effective antifungal and can kill off unwelcome fungus like candida overgrowth in our digestive tract.

Garlic can help stabilize blood sugar, prevent blood clots that cause heart disease and strokes, lower blood pressure and lower cholesterol. And garlic is effective at helping fight cancer as well.

There are plenty of studies showing garlic’s sulfur components fight cancer. And the benefits of garlic are not limited to any particular type of cancer. However, garlic is especially effective against prostate and stomach cancers.

Include raw, chopped or crushed garlic in your soups, salads, smoothies, sauces, and dressings.

Coffee

One of my favorite anti-aging drinks is coffee. Coffee has numerous anti-aging health benefits and that makes me happy because I love coffee!

According to recent statistics, coffee just happens to be the most popular drink in the world. Coffee is also very high in antioxidants called polyphenols. A special report from Purdue University shows coffee as one of the richest sources of polyphenols. And coffee’s antioxidants lower inflammation by up to 20%. Coffee also helps improve overall cholesterol levels and HDL cholesterol.

Coffee’s antioxidants have been shown to help prevent Parkinson’s disease. Six studies have shown that people who drink coffee daily are up to 80% less likely to develop Parkinson’s. Some of the newer Parkinson’s drugs actually contain a coffee derivative. The caffeine seems to block a malfunctioning brain signal in Parkinson’s disease, and is safe and inexpensive.

Coffee also helps to lower the amount of amyloid plaques in Alzheimer’s patients, reducing brain inflammation and helping with mental alertness.

Coffee is effective at fighting colon cancer as well. Drinking 1-2 cups of coffee per day is associated with a lower risk of colon cancer and the more coffee consumed, the better. And along those lines, coffee also helps you to stay regular.

One of the most common diseases of aging is actually liver disease—especially fatty liver disease. Coffee can protect and detox the liver. Coffee drinkers have up to an 84% lower risk of developing cirrhosis, with the strongest effect coming from 4 or more cups a day. The livers of coffee drinkers are also protected from cancer, as studies show coffee drinkers have a 40% lower risk of liver cancer.

On top of those anti-aging benefits, coffee also helps improve asthma, helps get rid of migraines, reduces cholesterol and lowers inflammation.

Butter

There are a lot of oils you can use for cooking, but if you saw my recent blog on the dangers of processed seed oils you know that vegetable seed oils can be extremely bad for your health. On the other hand, saturated fat is one of the best fats to cook with as it has a low smoking point and remains stable even with heat.

Butter is one of my all time favorites. Butter, and its counterpart, ghee, have been around since our ancestors first started domesticating animals. Butter has been used for about 4500 years. Butter actually contains vitamins, minerals and other powerful nutrients.

Here are some of the benefits of butter:

• Contains CLA, which is a fat burner, muscle builder, anti-cancer substance, and immunity booster.
• Great source of vitamin A which is good for eyes, skin, thyroid, and adrenal glands.
• Contains vitamin K2, a unique vitamin only found in the milk of grass fed animals. K2 helps get calcium into the bones and teeth where it belongs.
• Contains high levels of vitamin D, essential for bone health, immunity, cancer-fighting and fighting depression.
• Butter contains a substance called the “Wulzen Factor” which protects against degenerative arthritis, hardening of the arteries, cataracts and calcification of the pineal gland.
• Butter is high in selenium, necessary for the immune system, thyroid function and cancer fighting.
• Butter is a good source of lauric acid, important for healthy immune function.
• Butter contains lecithin, essential for healthy brain function, liver function and to supply choline, for healthy cell membranes.

In addition, butter makes almost everything taste better, especially when you choose grass fed butter. To be sure I get the most benefit from butter, I add some grass-fed butter to my organic coffee every day!

That is my top ten list of favorite foods that fight aging. Keep in mind that there are hundreds of foods that can help fight aging, but even if you include these top ten anti-aging foods in your diet every day—or most every day–they will go a long way towards helping you look and feel younger!

Do you wake up in the morning with stiff joints or pain in your hips, back, knees or elbows? Then chances are you’re feeling the effects of chronic inflammation taking its toll on your body.

The good news is that it is NEVER too late to help get this under control. And the best part is there are certain foods that help you do this naturally, without the need for prescriptions medications.

3-Sec Quiz: What is the #1 Anti-inflammatory Food?

A: Turmeric
B: Onion
C: Pineapple
D: Black Pepper
E: Other

Remember, it’s NEVER too late to get chronic inflammation under control. You just need to know how to do it.

References
https://worldhealth.net/news/pomegranates-have-anti-aging-properties/
https://medicalxpress.com/news/2019-06-pomegranate-compound-anti-aging-effects-human.html
https://www.indiatoday.in/lifestyle/wellness/story/pomegranates-holds-key-anti-ageing-study-gut-bacteria-aging-mitophagy-ellagitannins-lifest-329163-2016-07-14
https://clinicaltrials.gov/ct2/show/NCT02258776
https://www.healthline.com/nutrition/23-ways-to-eat-avocados#TOC_TITLE_HDR_24
https://www.webmd.com/food-recipes/all-about-avocados
https://www.healthline.com/health/food-nutrition/anti-aging-foods#8.-Avocado
https://darinolien.com/dark-leafy-greens/
https://www.healthline.com/nutrition/11-foods-to-look-younger
https://www.healthline.com/nutrition/blueberry-benefits-for-skin#Uses
https://www.lifeextension.com/magazine/2012/7/blueberries-boost-longevity
https://www.medicinenet.com/script/main/art.asp?articlekey=23591
https://thenutritionwatchdog.com/coffee-cancer-diabetes-and-more/
https://www.ecowatch.com/8-ways-tomatoes-are-an-anti-aging-superfood-1881866728.html

The post My Top 10 Anti-Aging Foods appeared first on thenutritionwatchdog.com.

By: Mike Geary
Environmental Scientist, Hydrogeologist, and Nutritionist – co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I’ve been receiving a lot of questions lately about differences in nutrition between various meats such as beef, chicken, and pork, as well as questions about my assertions that vegetable oils and excess omega-6 fats in general (mostly from linoleic acid omega-6) are actually WORSE than even sugar for us.

So in today’s article, I’m just going to dive into the dramatic differences between the nutritional aspects of beef vs chicken vs pork, and also which one is the best from an environmental perspective. I also plan to get a full article on the topic of the dangers of vegetable oils coming soon.

Ok, so first let’s look quickly at both the nutritional and environmental differences between the 3 most popular meats that most people eat, which are chicken, pork, and beef.

I’m going to show you why BEEF is actually significantly more nutritionally healthy for us (AND environmentally healthy and sustainable too) than any type of chicken or pork.

First of all, the vast majority of chicken and pork in the US are raised in indoor operations where the animals never see any sunlight or fresh air, and are fed a diet that is usually 100% grains and soy. Because of this 100% grain and soy diet that chickens and pigs are fed in the US, the omega-6 linoleic acid content of chicken and pork is extremely high at around 18-20%

(Note: that you DON’T want more omega-6, as most Americans already get about 8-10x too much, and excessive omega-6 is one of the main causes of most degenerative diseases like heart disease, diabetes, and is even a main contributor to the cancer process and Alzheimer’s too).

Compare that omega-6 % in chicken and pork to even the worst feedlot finished beef, which is only about 2-3% omega-6 linoleic acid. This is a huge WIN for beef, and shows that chicken and pork contain about 7-10x more inflammatory omega-6 than beef. So when it comes to fat profiles, beef wins big time! And it’s not just solely about omega-6 being bad…

Beef fat is also one of the richest sources of a particular healthy saturated fat called stearic acid, which studies show reduces your appetite (provides a strong satiety signal so you automatically eat less calories), while also having a direct relationship to losing abdominal fat… In fact, one study on rats showed that the rats that ate more omega-6 fats GAINED body fat, whereas the rats that ate a lot of stearic acid (which is high in beef) actually LOST a significant amount of abdominal fat.

This doesn’t surprise me at all, as I personally have noticed that during time periods when I eat a lot of beef consistently (1 to 2 lbs of beef per day), I get significantly leaner in the abdominal area with a more visible six pack in the lower abs area.

Another win for beef is that it is estimated to have approximately 25-30% more nutrient density (vitamins and minerals) than chicken or pork, mostly due to the healthier feed that cattle get for most of their lives compared to the 100% grain and soy based diets that chickens and pigs get for most of their lives.

In addition, ALL cattle raised for meat live their entire lives OUTDOORS in fresh air and sunshine, and ALL cattle are grazed on pasture for about 80-85% of their lives, even if they’re finished on an outdoor feedlot for the last few months of their lives. Again, chickens and pigs generally spend their entire lives in US factory farms indoors, but this does NOT happen in the cattle industry for beef production.

Check out the book Defending Beef, written by a vegetarian turned rancher if you want to truly understand the reality of the cattle industry and how superior it is both nutritionally and environmentally compared to the chicken and pork industry.

And while grass-finished beef is better in my opinion for both environmental reasons and slightly more nutrient density than feedlot finished beef, if you had to make the best decision at the grocery store, and can’t afford grass-finished beef (or can’t find it near you and don’t want to order online), then any form of conventional beef is still superior to chicken and pork both nutritionally and environmentally.

Also, I think I need to clarify what happens with “feedlot finishing” for beef when you choose conventional beef vs grass-finished beef… For one, in conventional beef, the finishing feedlots are OUTDOORS, so cattle are getting fresh air and sunshine (unlike what happens in indoor factory farms with chickens and pork)… Not only that, but while chickens and pigs are fed 100% grains and soy, even grain-finished cattle are only fed a ration of approximately 40-50% grains in most cases, while the rest of their feed in a feedlot may be materials such as hay, alfalfa, crop residues, and other inedible plant materials that humans can’t eat, but cattle miraculously turn into nutrient-dense calories for us through their fermentation process with their multiple chambered stomachs.

So although grain-finished feedlot beef is inferior both environmentally and nutritionally to grass-finished beef, it’s still better than most chicken and pork.

Note that all of the benefits of beef that I’ve mentioned in this article also apply to any other “ruminant” red meat, such as bison, elk, yak, deer, lamb, etc. It should also be noted that most ruminant animals (red meat) are raised on land that cannot be used for crops anyway, because either the land is too steep, dry, rocky, etc. So cattle produce incredibly nutritious food for humans on mostly land that couldn’t be used for crops anyway.

Also, from an environmental standpoint, rotational grazing of beef, bison, and lamb is THE #1 most environmentally sustainable and beneficial form of farming there is… period! What most vegans don’t understand is that most plant farming is actually quite destructive to soil, groundwater, surface water, and ecosystems. Think about those thousands of acres of corn, soy and wheat fields (or any grains or bean fields for that matter)… all of that plant-based monocropping is essentially DEAD ecosystems, where not only are birds, rodents, and other wildlife harmed or pushed out of the area, but even the soil bacteria and fungi are significantly harmed from plowing, pesticides, herbicides, and other common aspects of plant-based farming.

And it’s not just the growing of grains and beans that are destructive to the environment and ecosystems… Other examples of destructive plant-based farming would be tropical fruits where in many cases rainforests were destroyed to grow those tropical fruits. Or how crops like almonds and rice are the biggest water hogs of any type of agriculture. Or how rice is one of the biggest producers of methane in all of agriculture. Or how avocado farms have destroyed ecosystems in Mexico.

The examples of destructive plant-based agriculture could go on and on, yet vegans conveniently forget about all of that, and try to blame all of the worlds problems on meat. And as you can see in this article (at least in the case of beef, bison, lamb, and other red meat), I contend that grass fed RED meat is actually the #1 most environmentally friendly and sustainable type of agriculture there is, significantly more sustainable than almost any type of plant-based agriculture.

With the rotational grazing of cattle, bison, sheep and other ruminant animals, grassland ecosystems are preserved, soil is protected from erosion, groundwater and surface water is protected, and ecological diversity remains high in areas that are grazed by cattle and other ruminants. And proper rotational grazing also sequesters a massive amount of carbon from the atmosphere and stores it in the soil, making grass-fed RED meat one of the best solutions for climate change as we move forward.

In fact, grass-fed beef is generally carbon negative in most cases, even after factoring in the methane produced by cattle, making cattle, bison and sheep the #1 most important type of agriculture for reducing carbon in our atmosphere. I know this isn’t what you hear in the media and in vegan propaganda documentaries, but that’s because vegan film makers and activists aren’t soil scientists and generally have no environmental education whatsoever.

This is a nuanced science of why cattle and bison are so beneficial for carbon capture in the soil, and I may expand on the detailed science of this topic in future emails, but it basically has to do with the way that ruminant animals interact with grasses (improving the growth and decay cycles of grasslands), root shedding, and also bacteria and fungi in the soil creating stable soil carbon that was pulled from the atmosphere.

In fact, one glowing example of a nearly perfect farm is White Oak Pastures in Georgia on 3200 acres, which has proven through soil analysis to have increased soil carbon 10x in the last 20 years (from 0.5% soil carbon 20 years ago, up to 5% soil carbon currently), all due to the magic of rotational grazing of animals on grasses. There are other incredible farms like this too that are sequestering massive amounts of carbon from the atmosphere and putting that carbon into soil, all while protecting soil and water supplies, and providing healthier food… a couple other great examples are Polyface farms in Virginia, Belcampo farms in CA, Roam Ranch in TX, and lots more. Another great source of grass-finished meats is US Wellness meats, and I personally order from them frequently and love their meats!

Another aspect that is rarely talked about is the importance of bees. As you’ve probably heard, bees are dying at unprecedented rates across the world in recent years, and the biggest destroyer of bee populations is plant-based monocrop agriculture, which destroys diversity in an area, while also using harmful pesticides that poison the bees. In terms of diversity, think about the millions of acres of corn, soy, wheat, oats, canola, etc with zero diversity, as opposed to the hundreds of species of flowering plants in a diverse pasture ecosystem where cattle, bison and/or sheep are grazing. This is yet another reason why supporting veganism and plant-based foods only harms our ecosystems and environment even more, while supporting grass-fed meats actually improves our ecosystems and environment. Once again, vegans are doing MORE HARM to the environment without even realizing it. I understand they think they’re doing the right thing (and I admire the fact they want to do the right thing), but a lack of true scientific education about ecosystems and soil science leads vegans and vegetarians to inadvertently do more harm to our environment and ecosystems by supporting plant-based industrial monocropping which devastates our soil, water supplies, and yes, our bees too.

If you want to be TRULY healthy, while also protecting our environment, grass-fed red meat from beef, bison, lamb, etc. are THE healthiest foods we can eat for both us and the planet! If you want to dig into this topic more, please grab a copy of my friend Diana Rodgers book Sacred Cow, which does an incredible job at explaining why well raised red meat can actually save your health and the planet.

Another fantastic book that explains in detail why we NEED well-raised grass-fed meat to save our environment and sequester carbon from the atmosphere into soil as a solution to climate change is called Cows Save the Planet by Judith D Schwartz.

In addition, I’d highly recommend my friend Paul Saladino’s book, The Carnivore Code, which is fantastic, and explains all of profound health benefits and environmental benefits of eating a largely meat-based diet, and minimizing plant toxins that can be triggering autoimmunity, poor digestion, and many other health problems.

Although I described the differences between chicken, pork, and beef in this article, we also have an in-depth article on our blog here about chicken vs beef that you can read in more detail too.

Here are a few more articles on these related topics…

1. If you eat vegan, here’s how you could be destroying your digestive health

2. Why Vegans actually harm the environment MORE than grass-fed meat eaters (most vegans don’t understand this aspect)

3. Why vegetarians and vegans can AGE faster (controversial, but true)

4. Fake meat vs Real meat (don’t be scammed by all these fake meats that are just complete junk food)

Also, please SHARE this article to any of your friends and family that would enjoy this little rant today, or gain benefit from it, and the articles I linked to as well. It very well could SAVE someone’s health all while improving our environment!

The post Pork vs Beef vs Chicken: Why BEEF Wins by a Landslide over Chicken and Pork for Health Benefits and Environmental Benefits appeared first on thenutritionwatchdog.com.