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

It just seems inevitable, doesn’t it? Once you get into your 40’s, 50’s and beyond, stiff and sore joints just seem to be a ‘normal’ part of aging. But does it have to be?

Arthritis means inflammation of the joints. Arthritis symptoms feel like stiff, aching, difficult or painful to move joints and bones. The pain and stiffness can vary from day to day. There are a number of types of arthritis, but the most common type of arthritis is osteoarthritis.

I started getting arthritis in my hands in my 40’s, but by making a few dietary changes, my arthritis improved drastically. To me, longevity and healthy aging are the keys to a great quality of life. Staying active is also one the keys to living longer—and happier. We should all be able to move around pain free.

When you think about it, osteoarthritis is a simply a common inflammatory disease that attacks the joints. In fact, according to the Centers for Disease Control and Prevention, about 1 out of every 4 adults in the U.S. (23.7%) or about 58.5 million people have doctor-diagnosed arthritis. That means the prevalence of arthritis is most likely much higher, since not everyone goes to the doctor for everyday aches and pains.

While arthritis seems like the expected result of aging and general wear and tear on the joints, there are other causes as well. They include:

• Age—especially over age 50
• Previous injuries
• Overweight or obese
• Other autoimmune diseases
• Family history of arthritis
• Muscle weakness
• Poor or tight muscles causing a malalignment of the joints—often in the hips or knees

Osteoarthritis is thought to come from wear and tear on the firm rubbery cartilage that protects the joints from shock and stress. When this cartilage wears down, the result is pain, stiffness, and inflammation in the joint area. Common areas are neck, hands, fingers, knees, feet, and toes, but arthritis can occur in most any of the joints of the body.

At its worst, arthritis can cause bone on bone friction, without the protective cushion of the cartilage. Arthritis can also cause reactive bony growth near the afflicted joint, adding to the pain and difficulty of movement. As joints become increasingly damaged, new reactive bone deposits can form around the joints.

These bone spurs, or osteophytes as they are called, can develop over time in those with arthritis and cartilage damage. Osteophytes often occur in feet, hands, knees, shoulder, and neck area.

Even with heavy wear and tear on the joints, not everyone gets osteoarthritis. Arthritis is primarily a disease of inflammation, so if you can reduce or eliminate inflammation in your diet and lifestyle, you can stop or slow the progression of arthritis—and the pain, stiffness and lack of mobility that accompanies it.

One of the best ways to reduce inflammation is to take a closer look at your diet. It is imperative that you ditch the grains, sugar, and any processed foods first. Many of these foods that you eat on a daily basis cause ongoing inflammation in your body and your joints.

What to Avoid and What to Eat

• Grains–The first step is to eliminate grains from your diet, especially gluten. Gluten is notorious for inflammation and is often connected to arthritis. Some studies have looked at Rheumatoid Arthritis, another form of inflammatory arthritis and there are positive connections to ingestion of gluten and exacerbations of arthritis flares.

It’s a given that gluten will also worsen osteoarthritis. And you don’t have to react to gluten to have it cause inflammation. The inflammation happens anyway.

Corn in all its forms, including corn syrup, corn starch, maize, etc. is also extremely inflammatory, especially to bones and joints. There are many anecdotal reports of diets high in corn causing arthritis and short stature in Native Americans.

Since grains tend to be inflammatory, my suggestion is to ditch all the grains. I personally have noticed that when I occasionally eat a little bit of rice, it’s noticeable the next day in the form of stiff, sore joints, along with brain fog. And avoid “gluten free” products as well. Even if they say “grain-free” they usually contain tapioca or cassava, a refined starch that works well in gluten free foods, but does your body no favors in terms of health or carbohydrate control.

• Vegetable Seed Oils—It’s super important to avoid omega 6 fats as much as you possibly can. Stay away from any foods that contain corn, soybean, canola, sunflower, or other vegetable oils—except extra virgin olive oil. Omega 6 fats from these vegetable seed oils create high levels of an inflammatory cytokine called interluekin-6 (IL-6). In studies, it has been shown that ingesting these fats definitely increases inflammation in joints.

Avoid salad dressings, pre-made sauces, any foods that are fried (especially from a restaurant), and anything labeled “vegetable oil”. These foods generally contain some variety of vegetable oil. Fortunately, there are a few food items available in the grocery stores these days that contain avocado oil instead of vegetable seed oils. Avocado oil is a whole different type of oil and is healthy for you. Just be sure to read the ingredients to be sure that avocado is the only oil used.

Far better fats for your aching joints are the more healing fats like grass fed butter, extra virgin olive oil, coconut oil, and a diet heavy in fatty fish or omega 3 supplements. These oils are anti-inflammatory to all parts of your body.

• Nightshades–While some people find that nightshade vegetables such as tomatoes, potatoes, peppers of all kinds and eggplant can aggravate inflammatory responses, I have found that just avoiding white potatoes can help ease the pain of arthritis. On top of that, white potatoes are often fried in the above offending oils, so eating foods like french fries and potato chips can often deliver a double whammy of inflammation.

Sweet potatoes and squashes are much friendlier to the body and low on the inflammation scale.

• Conventional Meat–Conventionally raised cattle raised on corn and grains, tend to be higher in omega 6 fatty acids and lower in anti-inflammatory omega 3 fatty acids. Grain-fed, conventional meat is a potential source of inflammation due to the different fatty acid profile–along with the antibiotics, hormones and other chemicals used in raising that type of meat. Grass fed meat yields a higher ratio of omega 3’s to the omega 6, making it a better choice to avoid inflammation.

Grass fed dairy, pasture raised eggs, and wild caught fish—are all higher in beneficial omega 3 fats.

Foods and Nutrients that Help Relieve Arthritis

• Foods high in sulfur often are beneficial to those with arthritis. Sulfur helps to reduce joint inflammation. Sulfur contains a form of methylsufonylmethane (MSM) which has been shown to lower pain and help to restore function to inflamed joints. Best sources of sulfur containing foods include turkey, beef, eggs, fish, and chicken, as well as vegetables containing allium such as onions, leeks, scallions, garlic. Cruciferous vegetables also contain lots of sulfur, which is why they taste good, but don’t always smell so great.

• Collagen is another nutrient that is excellent for arthritis. Collagen contains two amino acids, proline, and glycine, that are building blocks for connective tissue and cartilage. Bone broth and meat–especially beef, pork, lamb, and poultry contain good quality collagen. Bone broth also contains chondroitin sulphates and glucosamine which are anti-inflammatory antioxidants. Another great source of collagen is chicken feet—try them in a soup or stew, if you feel brave enough!

• Vitamin D3 from the sun or supplements can also improve osteoarthritis. Vitamin D helps to protect and prevent osteoporosis which increases the risk of osteoarthritis. In a study published in Clinical Rheumatology, it was found that participants who had low dietary vitamin D intake had an increased risk of knee osteoarthritis. Low vitamin D levels also contribute to lower bone mineral density, and those participants were at even higher risk of osteoarthritis.

• Omega 3 fats in the form of fatty fish or grass-fed meat have been proven to be anti-inflammatory and soothing to joints. In the Sept issue of the journal Osteoarthritis and Cartilage, researchers reported results of a study with that found omega-3 fatty acids reduced many of the signs of osteoarthritis.

“This study is the first to look at both cartilage and subchondral bone changes with increased dietary [intake of] omega-3 polyunsaturated fatty acids,” says John Tarlton of the University of Bristol’s School of Veterinary Sciences. Other clinical studies over the past 20 years have shown repeatedly that omega 3 is essential for inflammatory conditions like osteoarthritis.

• Glucosamine is a natural substance that helps to produce joint cartilage. When a person has osteoarthritis, the glucosamine synthesis is defective. Supplementation with glucosamine, however, is beneficial. In addition to providing raw material for joints, the presence of glucosamine seems to stimulate the body to produce more material to protect the joints. Glucosamine has been shown to slow down progression of the disease and relieve some of the painful symptoms.

• Curcumin, the active ingredient in turmeric, is protective for joints and is proven useful in treating osteoarthritis. This systematic review and meta-analysis provide scientific evidence that standardized turmeric extract (typically 1000 mg/day of curcumin) treatment can reduce pain and swelling in osteoarthritis—as well as using medications such as ibuprofen and diclofenac sodium. Curcumin extract is available a supplement, but the most delicious way to enjoy the benefits of turmeric is to eat Indian food and curries.

While it sounds counterintuitive, movement, exercise, and weight training can all potentially help improve the pain of osteoarthritis. Lifting weights helps support the formation of stronger bones and healthier cartilage. But don’t leave out a variety of cardio activities like hiking, biking and even sprinting to help reduce the pain and stiffness of osteoarthritis. The toughest part is the start. Once you are warmed up, movement and exercise can feel really good.

One of the more recent findings is cold plunge therapy for arthritis, but more research is needed. One small study conducted in 2011 found that cyclists who completed intense training sessions had decreased soreness after they were immersed in cold water for 10 minutes.

Another study from 2016 of 20 participants showed similar findings. Athletes who soaked in a pool of cold water (12°C to 15°C) reported less muscle soreness than those who had no hydrotherapy after exercising. The reason that cold water helps ease pain and soreness is that the cold water tends to reduce swelling and inflammation. It stands to reason that this type of therapy can also help osteoarthritis sufferers as well.

Not only does cold therapy reduce inflammation, but it also helps to lower levels of anxiety and depression as well. The cold stimulates epinephrine, adrenaline, and dopamine, which all contribute to an improved mood. Cold plunge therapy following a workout is especially helpful for those with arthritis.

Although osteoarthritis is a very common disease of aging joints, it does not necessarily have to be a part of aging. Arthritis is a condition of inflammation, so paying attention to diet and lifestyle factors is extremely important to avoid this painful condition. As always, taking care of your health and eating an anti-inflammatory diet, getting good sleep and regular exercise are important pillars for your overall health and optimal aging.

Along with taking care of your health and improving your eating habits, our friends at UpWellness have created this easy 3-Sec Quiz to get your chronic inflammation under control once and for all.  Take this 3-Sec quiz now.

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

Make your selection above or click here to skip straight to the answer.

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

Click here to discover the #1 anti-inflammatory food =>

References
https://www.healthline.com/health/rheumatoid-arthritis/gluten-and-arthritis#arthritis-celiac-disease-and-gluten
https://www.nhs.uk/conditions/osteophyte/
https://www.cdc.gov/arthritis/data_statistics/national-statistics.html
https://www.healthline.com/health/arthritis#symptoms
https://draxe.com/health/effective-all-natural-treatments-for-arthritis/
https://www.marksdailyapple.com/arthritis-diet/
https://examine.com/search/?q=osteoarthritis
https://www.webmd.com/diet/foods-high-in-sulfur
https://www.lifeextension.com/newsletter/2011/10/study-finds-potential-for-omega-3-fatty-acids-in-prevention-and-treatment-of-arthritis
https://www.lifeextension.com/newsletter/2009/12/omega-3-fatty-acids-boost-glucosamines-arthritis-benefit

The post 10 Things You Can Do to Improve Arthritis 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

Are you at increased risk for bone fractures? The answer is most likely, yes—if you are over the age of 50. You probably have already heard of osteoporosis. This condition bone breakdown at a much higher rate, making your bones more fragile and putting you at a much higher risk of bone fractures.

Osteoporosis can be a silent killer. It’s an often-underdiagnosed condition, discovered when it’s too late to reverse. However, learning to prevent this condition before it develops into full-blown osteoporosis is the key to a longer, healthier life.

Before osteoporosis develops, a bone condition called osteopenia occurs. Osteopenia is a condition of low bone density, meaning the bones are not as strong as they should be. Osteopenia literally means, “poor bones”. Osteopenia often leads to osteoporosis, which is generally very difficult, if not impossible to reverse once your bones get to this point.

Prevention is key.

How Many People Suffer from Osteopenia or Osteoporosis in the United States?

Combined, the estimated number of adults with osteoporosis or osteopenia is 53.6 million, representing approximately 54% of the US adult population ages 50 years or older. A report from the Centers for Disease Control and Prevention also finds that more than four times as many women as men have either osteopenia or osteoporosis. Asian and Caucasian women seem to have the highest tendency towards low bone mass, while African Americans seem to have higher bone density.

The skeleton is made of living, dynamic tissue that requires proper nutrition, exercise, and care that the rest of the body needs for good health. Further, your bones actually play an important role in metabolism, hormone production, blood cell formation, and immune health. Bone health becomes even more critical as we age. Few things in the body are as important to your longevity, mobility, and quality of life–as your bone health.

How Our Bones Grow, Develop and Function

Your skeleton is a living organ that not only provides a protective structure for your soft tissues and organs, but it also serves as the storehouse for essential minerals used by the body.

Bones are continuously in a process of tearing down old bone tissue and growing new bone tissue through a process called remodeling. Bone remodeling involves the removal of older, more brittle, mineralized bone. This older bone is broken down through a process called “resorption” and sent to the kidneys, where it comes out in the urine. New bone matrix is laid down that then becomes hardened and mineralized.

Bone remodeling consists of three phases:

1. Resorption, which is when osteoclasts digest old bone and get rid of it.
2. Reversal, when mononuclear cells prepare the resorbed surface for osteoblasts, which generate a newly synthesized, bone matrix.
3. Formation is the phase when osteoblasts lay down new, stronger, and more resilient bone structure, until the resorbed bone is completely replaced.

This process of bone remodeling adjusts the structure of the bone to meet the changing mechanical needs of the body. In other words, if you are stressing your bones (in a good way) through weight resistance training or running or other weight bearing activities, your body will stimulate new, stronger bone tissue to grow, which helps to strengthen, protect, and repair the existing bone matrix.

Therefore, weight resistance training and other stresses to the bones are the key to prevention of osteoporosis or osteopenia. Bone remodeling goes on all through a person’s life cycle, although peak bone mass usually occurs around of 20-30 years.

Bones also serve as a mineral storehouse which is affected by hormones that respond to changes in blood calcium and phosphorus. When calcium and phosphorus are in short supply in the body, the hormones that regulate these minerals will take them out of the bones to serve more vital functions in other systems of the body. These hormones include parathyroid hormone, calcitriol, growth hormone, cortisol, thyroid hormone, estrogen, progesterone, and testosterone.

When bone loss from excess bone breakdown, combined with low levels of bone rebuilding occur, osteopenia, or ‘thinning’ of the bones occurs, and if this process continues, osteoporosis will be the result. Osteoporosis literally means “porous bones”. This leads to very weak, brittle bones that can easily break with little force. Osteoporosis is officially diagnosed when there is a bone mineral density (BMD) of 2.5 standard deviations below the mean of healthy young individuals.

The scary fact about both osteopenia and osteoporosis is that these bone conditions are usually silent, developing over many years, and going unnoticed, until you experience a bone fracture. With osteoporosis can come major bone breaks, causing problems with healing, mobility, disability, and even life-threatening complications. In the elderly, there is an increased risk of death. About 20 percent of seniors who break a hip are still at high risk of dying within one year.

The most common symptoms of osteoporosis include:

• Fractures, most commonly in the hip, the spine or wrist bones.
• Limited mobility, along with difficulty completing everyday activities.
• Bone pain, which can be both permanent and intense.
• Loss of height or more than one inch.
• Hunched or stooped posture. “Dowager’s hump” which occurs when the vertebrae in the upper back become weaker or develop tiny breaks in the bones.

What Causes Osteopenia and Osteoporosis?

Often, chronic inflammation anywhere in the body can increase the risk of low bone mass. Low bone mass is usually caused by a combination of factors including:

• Being female
• Asian descent or northern European descent; having a small frame or being thin
• Sarcopenia, or low muscle mass
• Celiac disease or non-celiac gluten sensitivity (even undetected gluten sensitivity)
• Chronic inflammation in the body leaching minerals from bones, causing osteoporosis
• Sedentary lifestyle with no stress on the bones
• Diet—High sugar, processed foods, alcohol, soda
• Smoking cigarettes
• Too much calcium in diet or from supplements (higher than 500mg/day) which causes an imbalance in the other important minerals needed for bones
• Decrease in estrogen and progesterone in women (hysterectomy, perimenopause, or menopause), low levels of testosterone in men
• Aging
• High thyroid /hyperthyroid condition
• Nutritional deficiencies in vitamin D, vitamin K2, magnesium, phosphorus, boron, and other trace minerals
• Long term use of certain medications
• High chronic stress levels
• Extreme weight loss, severe dieting, malnutrition, poor protein intake

A variety of other health conditions can also lead to osteoporosis due to the inflammation involved, disease process itself, or medications used. These health conditions include:

• Breast, prostate cancer, or other sex-hormone related cancers
• Diabetes, type 1 or 2
• Hyperparathyroidism
• Cushing’s syndrome
• Inflammatory bowel disease
• Autoimmune diseases including rheumatoid arthritis (RA), lupus, multiple sclerosis, Graves’ disease
• Parkinson’s disease
• Female athlete triad–irregular/absent periods, premature menopause
• AIDS/HIV
• Chronic obstructive pulmonary disease (COPD), including emphysema
• Chronic kidney disease
• Liver disease, including biliary cirrhosis
• Organ transplants
• Spinal cord injuries

In addition, certain medications taken over a long period of time can also decrease bone density. These medications include:

• Corticosteroids
• Thyroid Supplements
• Hormone Blocking Drugs
• Certain Diabetes Medications
• Proton Pump Inhibitors or Antacids
• Mood Stabilizers Containing Lithium
• Some Blood Thinners
• Loop Diuretics
• Some Anticonvulsant Medicines for Epilepsy
• Antiretroviral Therapies
• Tramadol Pain Reliever

Diagnosing Bone Density

Prevention of bone loss is much easier than trying to reverse bone loss—especially when your bones become so thin and brittle that you are diagnosed with osteoporosis. Early diagnosis and monitoring of your bone health is key, especially if you are at risk of any of the above conditions.

Most physicians use a Bone Mineral Density test (BMD) often with a low-energy x-ray called a DEXA scan. Other tests used to help detect bone density include looking at medical history, urine and blood tests and checking inflammation levels in the body.

Conventional Treatment for Osteoporosis

Conventional medical treatment for osteoporosis usually involves prescription medications. There are a wide variety of medications available that act on your bones, your hormones, or other physiological functions. Doctors will also recommend exercise and taking calcium supplements.

Conventional treatment of osteoporosis is usually treated with a class of drugs called Bisphosphonates. These drugs include Fosamax, Boniva, Actonel, Alendronate, Actonel, Atelvia, Reclast, Zometa and more.

Bisphosphonates work by inhibiting the osteoclasts that tear down old bone tissue for resorption. Since osteoporosis is caused by too much bone resorption, bisphosphonates seem to make sense in the treatment of osteoporosis. Bisphosphonates, however, have been noted to have a significant collection of adverse side effects.

Yes, they do help to reduce some vertebral fractures by an average of about 49%. However, vertebral fractures are not the most dangerous type of fractures. Hip and leg fractures are. These kinds of fractures reduce mobility drastically and even with surgery, recovery can be slow, and there is an increased risk of death due to the fracture, the recovery process, and the lack of mobility.

Unfortunately, bisphosphonates are not very good at reducing hip and leg fractures. A review of the published studies with over 27,000 patients, found that taking alendronate (Fosamax) risedronate (Actonel) or etidronate (Didronel) does not reduce hip fracture risk in people who had not previously suffered a hip fracture. And in the cases of Actonel and Didronel, they did not prevent hip, leg, or vertebral fractures.

Other serious adverse effects of bisphosphonates include esophageal bleeding, stomach or esophageal ulcers, death of the jawbone (osteonecrosis) vomiting, bone pain, nausea, and acid reflux.

Bisphosphonates promote bone density by increasing the minerals in the bone. They do not build bones by promoting the connective tissue growth, which is also necessary for healthy bones. Because they inhibit the dynamic bone remodeling and rebuilding stage of bone growth, the bones themselves become hardened—but very brittle—and more prone to breaking.

Consequently, while bisphosphonates seem to help prevent osteoporotic bone fractures in the early years of treatment, beyond 5 years, femur fracture risk increases.

Natural Treatments for Osteopenia and Osteoporosis

The very most important thing you can do for your bone health is prevention. Bone health is critically dependent on getting the proper nutrients in the diet, effective and healthy ‘stress’ on the bones, and supplementing if necessary.

You can prevent bone loss by knowing your bone density, especially early on, so you can catch bone loss and take steps to prevent it. Frequent screening for bone density, every few years past the age of 40, is crucial to catch this bone disease before it gets too far.

It’s also prudent to check inflammation levels since inflammation is one of the leading contributors to bone loss. You can help lower inflammation in the body by avoiding processed foods, omega 6 vegetable oils, sugar, and grains.

Some inflammatory markers to ask your doctor to check include: hs C-Reactive Protein (CRP), erythrocyte sedimentation rate, plasma viscosity, fibrinogen, ferritin, and several other acute phase proteins.

Bones need stress to become stronger and to stay strong. You can place healthy stress on your bones by strengthening your muscles–the muscles pull on the bones, which helps make them stronger. Weight resistance is also an excellent way to stress your bones to add density.

Nutrition and Supplements for Stronger Bones

Calcium–While most conventional doctors will direct you to take in more calcium, calcium is usually not the problem. In fact, people in the United States have one of the highest intakes of calcium, through dairy products and calcium supplements, yet, the US also has one of the highest rates of osteoporosis in the world.

In this study published in the New England Journal of Medicine, Harvard researchers evaluated evidence on dairy consumption and health outcomes, including growth and development, cancer risk, bone health, and body weight.

The conclusion was that high consumption of dairy products does not protect against bone fractures in adults and it may increase the risk for fractures, prostate cancer, and endometrial cancer. Evidence does not support an increase in dairy products for calcium.

Magnesium—In terms of bone health, magnesium is often defined as the forgotten mineral. Magnesium and calcium must exist in the proper balance for bones to absorb these minerals. It is known that a magnesium deficiency will contribute to osteoporosis by acting directly on the bone cells and indirectly by impacting on the secretion and the activity of parathyroid hormone (which governs bone health) and by promoting low grade inflammation.

Evaluating Magnesium/Calcium balance seems to be one of the more important assessments in terms of measuring bone density, but it is often overlooked. Optimizing Mg intake might represent an effective and low-cost preventive measure against osteoporosis in individuals with Mg deficiency (which includes about 80% of the population).

Protein–Protein makes up about half the volume of bone and about one-third of its mass. In healthy bones, the bone matrix is undergoing continuous turnover and remodeling, and an adequate supply of amino acids and minerals are needed to support the formation and maintenance of bone across the life span. Older adults tend to eat less protein than younger people, but because they need to feed not only their muscles–but their bones–older adults should be sure to include plenty of high-quality protein in their diets.

Vitamin K2—Vitamin K2, or menaquinone, is an often-overlooked vitamin which serves a very important role in bone density. While vitamin K1 comes mostly from leafy greens, it is a little more difficult to get vitamin K2 from our diets. Vitamin K2 is found primarily in grass fed dairy, sauerkraut, natto–a Japanese dish made from fermented soybeans, and grass-fed butter, meat, liver, and egg yolks.

Vitamin K2 works with vitamin D to help shuttle calcium in the body out of the blood vessels and into the bones and teeth. Vitamin K2 can lower the risk of cardiovascular damage and improve overall heart health, and bone health. According to this 2015 review article, K2 activates a protein that prevents calcium deposits from forming in the walls of blood vessels. Instead, vitamin K-2 promotes healthy bone mineral density by working with osteocalcin, a protein that binds calcium to bones and teeth.

Vitamin D—Vitamin D is a very important part of bone density. Research shows that inadequate vitamin D intakes can lead to bone demineralization. Low vitamin D levels can lead to decreased calcium absorption and ultimately a release of calcium from the bones to maintain circulating calcium concentrations. Continuous bone turnover and resorption can weaken the structure of the bones and increase the risk of fracture through secondary hyperparathyroidism. This can lead to the development of osteomalacia and osteoporosis.

Omega 3 Fatty Acids– Omega-3 fatty acids found in fish oils have been shown to decrease markers of inflammation and decrease death due to heart disease. Several studies in animals suggest that fish oil (with high levels of EPA and DHA) supplementation inhibits bone break down. Omega 3’s also helps to increase the amount of calcium absorbed from the diet and enhance the calcium placement in the bones.

Anything that causes inflammation will also activate the osteoclasts, the bone cells that break down old and brittle bone material. Once this happens, the osteoblasts are supposed to move in and start rebuilding new bone. However, when inflammation becomes chronic, it causes the bone-breakdown portion of remodeling to go into overtime. Too much osteoclast activity causes more bone thinning.

Your osteoclasts are only supposed to remove old and brittle or damaged bone. A job they do very efficiently. Then, they’re supposed to clear out and let the bone-building osteoblast cells start the more time-consuming job of rebuilding new bone to replace the bone your osteoclasts have removed.

But when inflammation is chronic, bone osteoclasts go into overtime. Since building new bone takes much longer than breaking down old bone, too much osteoclast activity can result in bone thinning (or osteopenia) and, ultimately, in osteoporosis. That’s where the omega 3 fatty acids come in.

Omega 3 fatty acids tune down the inflammatory signaling that causes the accelerated bone breakdown. So, omega 3 fats slow down bone loss and protect the bones.

Collagen—Collagen is a protein found abundantly in the body. It is used to make up the connective tissue, joints, ligaments, and tendons. Collagen is also what provides structure to the skin to help it look younger. Collagen is by far, one of the major substances in the bones.

As we age, collagen production in the body decreases, along with bone mass. Collagen supplements can inhibit the bone breakdown process that can lead to weakened bones and osteoporosis. Collagen also helps the bones retain their resilience and help prevent the brittleness that can occur with bone mass loss.

In this 1-year study, women took a calcium supplement with 5 grams of collagen or the calcium supplement without collagen. At the end of the study, the women taking the collagen had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium supplement. One other study found similar results. The women taking the collagen showed an increase of up to 7% in their bone mineral density compared to those not taking collagen.

Hormones—The sex hormones (for men and women) are also extremely important in regulating the growth of the skeleton and maintaining the mass and strength of bone. The female hormones estrogen and progesterone, as well as testosterone, have positive effects on bone health in men and women. These hormones are essential to bone health because they promote the activity of the osteoblasts, the bone building cells. Many women take bioidentical estrogen and progesterone and testosterone to help keep their bones strong. Men often take testosterone to help with bone loss.

What About Calcium?

Your conventional doctor may tell you to take calcium supplements of 1000-1200 mg a day and nothing else. Unfortunately, studies show that calcium supplementation not only throws off the natural balance needed between magnesium and calcium, but it may also collect on the blood vessel walls, the kidneys and other delicate organs.

There may be a link between excessive calcium intake and heart disease. A study published in the British Medical Journal showed calcium supplements associated with an increased risk of myocardial infarction.

A similar controversy surrounds calcium and prostate cancer. Some studies have shown that high calcium intake from dairy products and supplements may increase risk, whereas another more recent study showed no increased risk of prostate cancer associated with total calcium, dietary calcium, or supplemental calcium intakes.

Your best bet is to get calcium from your diet, but you don’t have to load up on dairy foods. In fact, too much dairy can have adverse effects on your health. This well-known study, called Milk and Health, shows the relationship of milk consumption to an increased risk of fracture, obesity, cardiovascular disease, allergies, and various cancers.

Dark leafy greens are one of the best sources of dietary calcium, and they contain a good balancing dose of magnesium, iron, potassium, and manganese. They also provide a good dose of K, C, E and B vitamins. Dark green vegetables also include many powerful phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves, like kale, and chard even contain small amounts of omega-3 fats. Sardines also provide a good dose of healthy calcium and omega 3 fats as well.

Lifestyle Changes for Your Bones

There are many studies showing how well strength training not only builds muscle but it slows bone loss, and some studies even show resistance training can build bone. This can be a big factor in slowing bone loss, especially for women after menopause.

Any activity that puts stress on the bones can promote bone-building cells to go to work. Stress that comes from the muscles and ligaments tugging and pushing on bones during resistance training will result in stronger, denser bones. Weight bearing exercise like running and walking are also helpful in stressing the bones to become stronger.

Weight training targets the bones of the hips, spine and wrists, sites that often are high risk for fractures. And best of all, weight training increases muscle strength, power, and balance which helps promote mobility, stability and reduces the risk of fractures as well.

Key Points for Better Bone Health

• Bone scans early on (age 30-40) can help to establish a baseline for your bone health. Bone scans should be done regularly starting at age 50 to catch any early signs of bone deterioration—before osteoporosis sets in.
• Don’t smoke cigarettes—they decrease bone mass.
• Avoid eating foods that contain gluten. Gluten can be one of the primary causes of bone loss.
• Eat a healthy diet, including lots of bright colored fresh vegetables, healthy proteins, and healthy fats.
• Avoid processed foods, omega 6 fats, sugar, and grains.
• Go easy on dairy products.
• Work on getting more vitamin K2 in your diet from grass fed butter, cheese, natto, meat and egg yolks.
• Review medications that may speed up bone loss with your physician and avoid taking them for long periods of time.
• Reduce inflammation as much as possible.
• Take additional supplements for bone health.
• Get regular weight bearing or weight resistance exercise. Stress your bones!

Remember preserving your bone health can lead to a longer, healthier life with better mobility!

Speaking about preserving our bone health, ever wonder how our own ancestors fared with their bone health.

While we’re on the topic of your bone density and preventing Osteoporosis, did you know there are 5 common foods that can slowly DISSOLVE your bones?

Yes, they’re really that bad – AVOID these foods if you’re over 60.

==> 5 foods to Avoid for Osteoporosis

References
https://arthritis-research.biomedcentral.com/articles/10.1186/ar3325/figures/3
https://www.cdc.gov/nchs/products/databriefs/db405.htm
https://pubmed.ncbi.nlm.nih.gov/12107201/
https://pubmed.ncbi.nlm.nih.gov/17308163/
https://www.ncbi.nlm.nih.gov/books/NBK45504/
https://www.hss.edu/conditions_bisphosphonates-concerns-regarding-risks-and-side-effects.asp
https://www.nbihealth.com/how-conventional-osteoporosis-treatments-fall-short/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089021/
https://www.endocrine.org/-/media/endocrine/files/patient-engagement/hormones-and-series/hormones_and_your_bones_what_you_need_to_know.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757905/
https://www.washingtonpost.com/health/the-big-number-141-million-americans-50-and-older-suffer-osteoporosis/2021/04/09/7ae5f382-9885-11eb-962b-78c1d8228819_story.html
https://www.marksdailyapple.com/skeletal-health/
https://www.webmd.com/osteoporosis/guide/osteopenia-early-signs-of-bone-loss
https://www.youtube.com/watch?v=t7pox72DAmY
https://www.webmd.com/diet/foods-high-in-vitamin-k2
https://www.medicalnewstoday.com/articles/325059#health-benefits
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
https://www.healthline.com/nutrition/collagen-benefits#benefits
https://www.medicalnewstoday.com/articles/estrogen-and-osteoporosis

The post The Truth About Osteoporosis 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

Do you take zinc to help prevent colds, flu and Covid? If not, you should be getting zinc on a daily basis.

Zinc is an amazing mineral that has many benefits, including powering up your immune system, helping your body heal wounds, maintain healthy testosterone levels, balance metabolism, helping with nerve function, assisting proper brain function, cell growth, protecting vision, and assisting in better taste and smell.

Getting adequate zinc also helps keep hormones in balance, and even a small deficiency can result in an increased risk for infertility or diabetes.

Zinc is the one of the most abundant trace minerals in your body and is contained in every cell. In fact, cell division and healthy growth of cells is dependent on zinc’s ability to protect the cells’ DNA.

The mineral zinc has powerful antioxidant properties and helps to activate roughly 300 different enzymatic functions in the body.

Since the body cannot make zinc on its own, it is essential to obtain zinc from dietary sources and/or supplements. Some of the best sources of zinc include red meat (preferably grass fed), oysters, lamb, chicken, eggs, chickpeas, nuts, and pumpkin seeds. Vegetarians and vegans often have difficulty getting enough of this vital mineral in their diets if they are not eating meat.

Let’s look at some of the most important benefits of zinc:

Powerful Immune Function

You may have heard a lot of discussion on zinc in the past couple of years because zinc is a powerful tool to help fight off viruses such as colds, flu and even Covid. Zinc works as a preventative for illness and also works to help the body fight off pathogens, once infected.

It’s been reported that patients with low zinc levels developed much worse cases of Covid-19 with poorer outcomes. Zinc deficient patients with Covid developed more complications, prolonged hospital stays, and more respiratory difficulties. The same goes for those with influenza and other illnesses as well.

Zinc can be taken as a natural remedy for fighting the common cold, flu and Covid, etc. Studies show when zinc is taken for at least five months, it may reduce your risk of becoming sick with the common cold — plus supplementing once you already feel sick may speed up the healing process.

How does zinc do this? Once zinc gets into the cells where it functions best, it helps to interfere with virus replication, and helps maintain the body’s inflammation to prevent elevated out of control inflammatory responses like cytokine storms. Zinc also helps the function of the long-term memory T-cells, and B-cells, which help the body to retain memory of previous pathogens, and to actively fight any invaders.

Other research shows that this mineral helps interfere with the biological process that causes mucus and bacteria to build up in the sinuses and nasal passages.

If zinc is to work effectively in the body to fight off viruses, the zinc must be able to get inside the cells. This requires something called an ‘ionophore’.

An ionophore is a substance that allows zinc to travel across the cell wall into the center of the cell. This is where viruses gain entry and replicate. One of the most obtainable and inexpensive ionophore for zinc is a supplement called quercetin.

Quercetin is a naturally occurring plant pigment found in red onions, apples, dark grapes, berries, and green tea. Quercetin is one of the most abundant antioxidants found in our diet and contains strong anti-viral properties. So, if you are taking zinc to fight colds, flu, and other viral infections, be sure to get some quercetin to take with zinc. Quercetin is also readily available as a supplement.

Testosterone Production and Female Sex Hormones

Testosterone for men is not just for sex drive; it’s an important hormone that helps protect men’s health. While it is responsible for maintaining the sex drive, it is also important to prevent erectile dysfunction, muscle growth and bone strength. Testosterone levels generally peak in young men in their early twenties, and then begin to drop.

In the United States and other industrialized countries, there has been a recent drop in testosterone levels of men—resulting in an epidemic of erectile dysfunction, sexual dysfunction, and infertility. Lowered testosterone levels also contribute to physical changes like gynecomastia, loss of strength, fatigue, and lack of drive.

While there are a few contributing causes, including excess use of plastics and chemicals in our environment which create chemical estrogens (xenoestrogens), low testosterone levels may be as simple as a zinc deficiency—especially if you are vegetarian or vegan.

Zinc is necessary for males to produce adequate amounts of testosterone and to help maintain those levels. In one study, dietary zinc restriction in normal young men was associated with a significant decrease in serum testosterone concentrations after only 20 weeks. Conversely, zinc supplementation of marginally zinc-deficient normal men for six months resulted in a significant increase in serum testosterone levels.

Zinc levels also have an impact on female sex hormones and partially responsible for the creation and release of eggs from the ovaries.

Several studies show zinc deficiency in women can cause problems with hormone levels, including impaired synthesis and secretion of follicle-stimulating hormone (FSH), luteinizing hormone (LH), abnormal ovarian development, disruption of the menstrual cycle, prolonged gestation periods, miscarriages, still-births, birth defects, difficult deliveries, pre-eclampsia, and low birth weights of infants.

A diet high in foods that contain zinc, as well as supplementation can enhance and balance hormone levels in both men and women.

Helps Fight Diabetes

Zinc helps to manage hormones including hormones involved in diabetes. This includes insulin, primarily. Zinc helps to find to insulin, helping to maintain blood sugar levels better.

Zinc also helps with efficient utilization of digestive enzymes, helping to break down food better, and helping glucose to be used for fuel, rather than being stored as fat.

Zinc helps to improve insulin receptors, prolong the action of insulin, and promote healthy lipid levels. It is thought that abnormal levels of copper and zinc seem to accompany diabetes and may be implicated in many of the complications of diabetes as well. Zinc supplementation may possibly have clinical use as an adjunct therapy for preventing or managing diabetes.

Acne and Wound Healing

Zinc is essential for healthy skin, and is involved with encouraging growth of healthy tissue. Zinc also promotes the growth of collagen, along with vitamin C. Collagen is the structure that supports the skin, forms connective tissue, ligaments, and cartilage.

Zinc is often used for patients with severe burns, slow-healing wounds, or infections, and to prevent scar formation. Because zinc helps support the immune system, it also helps to fight infection in the skin as well.

Zinc also helps those who struggle with acne and helps to prevent breakouts. It’s considered to be one of the best natural treatments for acne.

Zinc is also of benefit for atopic dermatitis (rashes) and diaper dermatitis. Zinc makes a great natural barrier against moisture and irritation of diapers in babies.

Because zinc is also a powerful antioxidant, zinc helps prevent heart disease, fight cancer, aids in nutrient assimilation, helps build muscle, fights ADD/ADHD, helps get rid of depression, improves macular degeneration, and protects the liver.

Brain Health

Zinc benefits also extend to brain function. Neurons are the fundamental units of the brain and the nervous system. These important cells are responsible for receiving all the sensory input from the from the external world, for sending commands to our muscles to move, to help with thought processes, and for transforming and relaying electrical signals.

Zinc is actually used by the body to help create new neurons in the brain’s hippocampus. The hippocampus of the brain is the place where memories are developed. It helps to synthesize memories, emotions, and other sensations all together. Once a memory is put together in the hippocampus, it is sent to another portion of the brain to store as a long-term memory.

When zinc levels are low, the process of forming memories is inhibited, causing long-term and short-term memory problems.

When communication amongst the brain cells is slow due to inflammation or other issues, you may experience brain fog. Brain fog is the inability to focus or concentrate to think clearly. Brain fog can impair a person’s ability to reason, make decisions, and problem solve. Because zinc is effective at reducing inflammation, zinc also helps to clear brain fog and get rid of brain fog.

The brain also needs zinc to create dopamine. Dopamine is a ‘feel-good’ hormone that is also very important for memory and focus. Studies show a zinc supplement improves focus and memory, while reducing impulsivity.

Attention deficit disorder (ADD) and attention deficit/hyperactivity disorder are common development disorders that often affect both children and adults. It was found that circulating levels of zinc were significantly lower in those with ADHD.

Zinc deficiency is also connected to a variety of other neurological disorders including autism, seizures, depression, and anxiety disorders.

Zinc Deficiency

Zinc deficiencies are common, especially amongst those who don’t eat meat.

Since zinc plays an important role in many biochemical pathways including the digestive system, nervous system, immune system, reproductive system, and skeletal system, deficiencies can cause many health issues.

Signs of zinc deficiency include:

• Getting colds, flu, and other illnesses easily
• Fatigue
• Blood sugar issues
• Inability to concentrate or sit still
• Poor growth
• Skin infections and poor wound healing.

People who avoid meat, poultry, and fish and at the highest risk for zinc deficiency. Even though some plant foods contain zinc, it is best absorbed in the presence of animal protein. People who suffer from celiac disease, digestive problems, or alcoholism and liver disease are also at high risk of being deficient.

If you don’t feel you are getting enough zinc in your diet, it’s best to supplement. Keep in mind that too much zinc can become toxic, so it’s best to keep your zinc intake in the therapeutic zone.

Zinc supplements come in several forms including:

• zinc gluconate
• zinc sulfate
• zinc acetate
• zinc picolinate
• zinc citrate
• zinc glycerate

According to Dr. Josh Axe and other nutrition experts, the tolerable upper limit to be around 40-50 milligrams per day. Some studies have found that higher doses can help fight off colds, flu and Covid, but check with your doctor first. And—avoid taking zinc if you haven’t eaten, zinc is best taken with food to avoid stomach upset.

Most people never think about zinc when it comes to their heart — but research shows low zinc levels weaken arterial walls, fuel inflammation, and accelerate plaque buildup. Worse, without enough zinc, blood platelets clump together more aggressively, raising the risk of dangerous clots. The result? A silent vulnerability hiding in plain sight — and a simple deficiency that could be putting your heart at serious risk.

Duke MD: “#1 heart attack sign is not chest pain, cholesterol, or BP”

The first sign of a heart attack is almost never chest pain…

High cholesterol… or high blood pressure.

The new discovery of a top Duke University doctor has stunned cardiologists worldwide:

If the levels of this one nutrient in your heart are LOW, your chances of heart issues skyrocket.

(Hint: it’s not Omega-3s.)

This common deficiency leaves no trace on standard blood work panels.

Which means even with perfect cholesterol & normal blood pressure, you could STILL be at serious risk.

“Almost everyone forgets their heart is a muscle. And like any muscle… it needs protein-like nutrients to stay strong,” says Dr. Rick Cohen.

Dr. Cohen’s natural solution has helped thousands of people enjoy a healthy heart without living on drugs.

And he’s released a short video revealing a simple pre-shower technique to keep your heart strong.

Watch it here:

>>> Duke University MD Reveals The #1 “Heart Strong” Nutrient Backed By 600+ Studies

References
https://www.healthfirstdc.com/blog/the-importance-of-zinc-and-quercetin-during-pandemic
https://www.healthline.com/health/testosterone-and-zinc#zinc-deficiency
https://draxe.com/nutrition/zinc-benefits/
https://draxe.com/nutrition/zinc-benefits/
https://www.mindbodygreen.com/articles/benefits-of-zinc
https://www.mdriveformen.com/blogs/the-driven/what-are-the-benefits-of-zinc-for-brain-health
https://renuerx.com/mental-clarity-can-zinc-and-other-supplements-help-you-focus/

The post 6 Powerful Benefits of Zinc: Your Immune System, Hormones, Brain Function, and so much 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

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: 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

Have you ever heard of moringa? Hint: It’s not a new Latin American dance, it’s a superfood!

Moringa Olifera is actually a superfood plant that has been used medicinally for thousands of years in India and Africa. It is also known as the drumstick tree, horseradish tree, or the ben oil tree. Moringa tree roots can grow in a variety of soils, including dried out, depleted soils. Because they are drought-resistant and can grow without rainwater, moringa trees do particularly well in harsh and dry climates.

Most all the parts of the tree are used in many traditional herbal medicines.

Moringa is rich in powerful antioxidants and other active plant compounds. Moringa comes packed with over 90 protective compounds, including isothiocyanates, flavonoids and phenolic acids.

A large number of published studies have shown that extracts of Moringa Oleifera leaves possess a wide range of healthy biological activities in our bodies. Moringa has been used to treat a large variety of diseases including:

Moringa is considered a nutritious superfood and the leaves and pods are often eaten in India and Africa. Moringa leaves contain many vitamins and minerals, as well as antioxidants. One cup of fresh, chopped leaves contains protein, vitamin B6, vitamin B2, vitamin A, vitamin C, iron, and magnesium. Moringa is considered so nutritious that the dried leaves are often sold as a nutritional supplement. Moringa pods are especially rich in vitamin C.

Moringa Antioxidants

Moringa contains a high level of antioxidants and flavonoids that fight dangerous free radicals in the body. Free radicals, when they accumulate in the body can contribute to the onset of many chronic diseases such as heart disease, cancer and diabetes.

The tree contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol.

One study in post-menopausal women found that taking 1.5 teaspoons of moringa leaf powder every day for three months significantly increased blood antioxidant levels and helped to lower blood pressure. Moringa has also been shown to reduce unhealthy levels of cholesterol as well, possibly due to its antioxidants.

The antioxidants in moringa include:

Quercetin—A powerful antioxidant and anti-inflammatory compound that helps protect against hypertension as well as lessening inflammatory reactions such as asthma and allergies.

Vitamin C—This antioxidant is a strong immune booster and helps slow down inflammatory responses as well. It also works in conjunction with collagen compounds to strengthen ligaments, tendons, muscles and skin. Antioxidant-rich vitamins promote your own natural collagen production, which fights signs of anti-aging by keeping skin firm and preventing fine lines and wrinkles.

Chlorogenic acid—This antioxidant is found in coffee and helps to hold blood sugar level after meals.

Moringa leaf is such as powerful antioxidant it can be used as a food preservative for meat.

Moringa and Blood Sugar

Blood sugar issues and metabolic disease are a key factor in many serious health issues, especially diabetes. Keeping blood sugar stable through diet and dietary supplements is one of the healthiest measures to maintain health.

Interestingly, several studies have shown that Moringa Oleifera may help lower or stabilize blood sugar levels. One study of 30 women showed that taking 1.5 teaspoons of moringa leaf powder every day for three months reduced fasting blood sugar levels by an average of 13.5%.

Another small study in six people with diabetes found that adding 50 grams of moringa leaves to a meal reduced the rise in blood sugar by 21%.

Reduces Inflammation

Inflammation is a normal response by the immune system to help our bodies fight off infection or heal an injury. When inflammation becomes chronic and longstanding, it can cause worsening health problems. Long term inflammation is often linked to diseases such as cancer, Alzheimer’s, diabetes, and heart disease.

Many foods have anti-inflammatory compounds in them—especially fruits and vegetables. Scientists have identified one of the most powerful anti-oxidant compounds in moringa called isothiocyanates.

Protects against Arsenic Toxicity

Many of the foods we eat can pick up toxic levels of arsenic, especially certain types of rice. Arsenic is considered a poison and even low levels can build up to potentially toxic levels after a period of time. Some studies on arsenic toxicity show an increased risk of cancers as well as heart disease.

Several studies on mice and rats have proven that the leaves and seeds of moringa can protect against arsenic buildup and toxicity. This is most likely due to the powerful antioxidants it contains, as well as the increased amounts of fiber that moringa contains.

Helps the Environment, Protects Topsoil and Filters Water

Moringa tree is capable of growing in depleted or dry soils where many other types vegetation cannot grow. This is also exactly why certain undernourished populations living in third-world countries such as Africa or India have benefited from it during times of famine. It grows in dry soil and is extremely high in nutrients, making it life-saving for many.

Growing moringa can be utilized to help restore fertile soil, aid in forest restoration and protect topsoil from being blown away.

The seeds have a unique use for water purification. When moringa is combined with water, the impurities cling to the moringa seeds. Once the seeds are removed, they leave cleaner water with less toxins.

Some studies have shown that 0.2 grams of ground moringa seed can turn one liter of contaminated water into safe drinking water.

Moringa Side Effects

Moringa leaves may also contain high levels of nutrient-blocking compounds, which can reduce the absorption of minerals and protein. However, unless you are consuming very large quantities of moringa, the anti-nutrients available in moringa are of little consequence.

Moringa is completely natural and free from chemical additives and seems to be very well-tolerated. However, moringa side effects are still possible and can include:

• low blood pressure
• slowed heart rate
• uterine contractions
• cell mutations when high amounts of seeds are consumed
• interference with fertility

Be aware of medication interactions with moringa:

• Levothyroxine: Compounds in the moringa leaf may aid the thyroid function, but it can make thyroid medication too strong.
• Medications metabolized by the liver: Moringa extract can slow down the metabolism of medication causing various side effects or complications.
• Diabetes medications: Diabetes medications are used to lower blood sugar, which moringa also does effectively. It is important to monitor blood sugar levels if using both.
• High blood pressure medication: Moringa has shown to be effective at lowering blood pressure. Taking moringa and blood pressure medication may result in low blood pressure.

How to Use Moringa

Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but there are also many types of supplements or extracts available as well.

• Dried moringa leaves or moringa powder – Follow dosage directions carefully, taking up to six grams daily for up to three weeks at a time (which has been shown to be safe, according to studies).
• Moringa tea – This type of moringa is made from dried leaves steeped in hot water, just like many other beneficial herbal teas. Most nutrient-dense types are organic and dried slowly under low temperatures.
• Moringa seeds – The pods and flowers appear to have a high antioxidant content along with proteins and fatty acids. The immature green pods of the plant are often called “drumsticks” and can be eaten and prepared like green beans.
• Moringa oil – Oil from the seeds is sometimes called Ben oil. Look for it in natural creams or lotions. Keep the oil in a cool, dark place away from high temperatures or the sun.

A side note from our friends at Organixx:

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A more effective option is a complete magnesium formula that includes all seven essential forms your body needs for maximum benefits.

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References
https://draxe.com/nutrition/moringa-benefits/
https://yoursuper.com/pages/moringa-benefits?gclid=CjwKCAiAq8f-BRBtEiwAGr3Dga8CWNlO4-6VLus6oR-IZHms7diw-uRTGYaqo-wkYrdlNQOL-IID-RoCNhsQAvD_BwE
https://www.medicalnewstoday.com/articles/319916#side-effects
https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera

The post What is Moringa and Why is it Good for Me? appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at PaleoHacks, a leading publisher of daily health tips that I personally read every day.

By Casey Thaler, PaleoHacks.com

Coffee: since 54% of Americans over the age of 18 (1) drink this delicious beverage on a daily basis, some education on making coffee healthier is in order.

Unfortunately, a large majority of coffee drinkers are continually adding to their waistlines by drinking popular coffee store versions – which are typically loaded with tons of extra calories and sugar.

If consumed properly, coffee can actually aid in weight loss, so it makes sense to avoid the artificial creations made in stores. Or, if you still really need to get your coffee from a retail store, you can learn just how to make that cup work for you – instead of against you.

With 70% of the United States now overweight, and 30% obese (2), these simple coffee tricks could be the key factor in helping you shed those unwanted pounds. So read on to discover nine great (and easy) ways to make your coffee healthier!

1. Avoid Artificial Sweeteners And Refined Sugar

This trick may seem obvious, but you would be shocked to learn just how many popular versions of coffee are loaded with artificial sweeteners and refined sugar. For example, a chai tea latte (found at a popular coffee store that shall not be named) has 15 more grams of sugar than a Snickers bar does! Even less obvious versions of sweetened coffee may be packed with artificial sweeteners or extra sugar. A salted caramel mocha (again, found at an unnamed coffee chain) hits your bloodstream with a whopping 56 grams (!) of sugar. One daily unhealthy choice when it comes to coffee, and you can say hello to 5 or 10 extra pounds in a month or two.

To put this in perspective, the World Health Organization recommends that adults consume 25 grams (or less) of sugar per day. One daily unhealthy choice when it comes to coffee, and you can say hello to 5 or 10 extra pounds in a month or two. To give you another example, a typical Frappuccino can weigh in at 66 grams of sugar – yikes. Drinking coffee black is a simple way to avoid all of these issues, but I will also give you some extra delicious tips to help spice things up.

If you can’t go completely black with your coffee, try adding a small amount of stevia. While not 100% perfect, this choice is certainly better than consuming the artificial sweeteners and refined sugar which are usually found in most cups. Coconut sugar or organic maple syrup can also be used, but the real key here is adding a very small amount. Don’t go overboard!

2. Avoid Artificial Creamers

Almost as bad as artificial sweeteners, artificial creamers are packed with a wide array of things you don’t want to put in your body on a daily basis. What exactly do you want to avoid here? Well, a large assortment of artificial creamers are made with corn syrup solids and hydrogenated oils (trans fats). Major yikes.

You can improve your coffee by adding real cream. This means organic and grass-fed. Cream like this can be purchased at all major health food stores, and will give you the health benefits of CLA (conjugated linoleic acid). There is also usually a nice amount of vitamin K2 present in full-fat cream. This is important because adequate intake of vitamin K2 has been linked with lower rates of cancer and heart disease. Full-fat cream has even been linked to more successful weight loss.

3. Use Filtered Water and Organic Beans

Coffee is 99% water. While this may seem obvious, we often don’t take into account the quality of that water when brewing a morning cup. Start with the highest quality ingredients, and you will ensure that best coffee possible. This goes for the beans, too. Always opt for organic, and spend the extra dollars if you have to. Coffee is the most heavily sprayed crop in the world, pesticide-wise, so you really don’t want to go with beans of dubious quality.

4. Add Cinnamon to Coffee

Want to add even more antioxidants to your coffee and control your blood sugar? I thought so. How exactly does one do that? It’s simple: just add a pinch of cinnamon to your cup! Interestingly, cinnamon has a fairly long history of use as both a spice and a medicine. While it can be used at any time of year, it no doubt tastes best during the cold, winter months.

And cinnamon itself has been linked with numerous health benefits. One of the most important is lower blood glucose levels after a meal. And in those with type 2 diabetes, cinnamon has been linked to lower serum glucose levels and an improved lipid profile.

5. Eat Before You Drink Coffee

While many of us start the day with a big cup of coffee, you actually may be lowering your energy levels by doing this. How is this possible? Well, quite simply, your body releases insulin in response to the caffeine found within coffee. This, in turn, causes a major drop in blood sugar, which leaves you feeling depleted and tired. Not a great way to start your day. Munch on a small snack during your morning cup, or even eat right before you drink. Your body will thank you for it.

6. Add Collagen to Coffee

Collagen is prevalent in a well-crafted bone broth, but it also makes a fine addition to coffee. Rich in the amino acid glycine, collagen has also been scientifically studied to help reduce joint pain.  Collagen also helps inflammation stay within an appropriate range, and aids in healthy tissue repair.

7. Add Grass-fed Butter to Coffee

The popularity of the Bulletproof Diet is undeniable. But what started the craze was the world-famous Bulletproof Coffee. By simply adding grass-fed butter to black coffee, you will get a nice brain-boosting buzz — as well as all the health benefits of grass-fed butter. Try blending the coffee with a handheld blender or latte frother if you are stuck with globs of butter on top of your coffee.

8. Add Coconut Oil to Coffee

Similar to adding grass-fed butter, coconut oil is loaded with healthy fats, specifically medium-chain triglycerides (MCTs). These MCTs have been linked to improved weight loss in multiple scientific studies. When it comes to brain health, coconut oil may also be largely beneficial. Some studies have examined the potential links between reduction in Alzheimer’s disease rates and daily ingestion of coconut oil.

One UCLA study even famously reversed some symptoms of Alzheimer’s. What was the methodology used? A Paleo diet and lifestyle! Since a typical Paleo diet includes coconut oil, it is wise to add a little bit of this fat to your morning coffee. I personally love the taste of coconut oil in coffee, even though I am typically not a coffee drinker. Yum!

9. Add Cocoa to Coffee

Love hot chocolate? Most of us have delightful memories of consuming this sugary delight in the cold months of winter. But worry not, because you can add some organic, unsweetened cocoa to your coffee, and bring back those warm memories! Cocoa has numerous health benefits, including a lower risk of heart disease and a lower risk of cancer. Remember, don’t go overboard here. A small teaspoon is more than enough!

Bonus Coffee Tip: Try Brewed Chocolate Or Herbal Coffee

If you are looking for a true alternative to coffee, Choffy is a great one. With a taste richer than hot chocolate, and a brewing experience similar to coffee, this is a great way to lower your caffeine intake. I actually drink Choffy on a fairly regular basis, and don’t worry — Choffy is even Whole30 approved! 

Teeccino is another great alternative to regular coffee, as it is herbal and caffeine-free. I often recommend that clients lower their caffeine intake by slowing blending their coffee with increasingly large amounts of Teeccino. They hardly notice the difference by the time they are completely off of caffeine! Truly incredible stuff.

The Bottom Line

Remember, coffee from popular chains can be loaded with hidden sugars and many other artificial ingredients. Going with black coffee, or making your own, is a much healthier choice. Be sure to use filtered water and organic beans for homemade coffee. If you need a little more spice, try adding grass-fed butter, coconut oil, cinnamon, cocoa or collagen. Remember, healthier coffee doesn’t have to be boring. You can still get your morning caffeine fix – just do it in a more Paleo-friendly way!

— Casey Thaler
(The original article source is here)

The Death of Black Coffee:

Latest studies have found that 1 tiny tweak to your morning coffee puts your body into fat-burn ing mode for the rest of the day.

This coffee trick takes less than 10 seconds…

Yet, it instantly ignites your metabolism and boosts your health, energy and well-being at the same time!

Here’s to an amazing start to your day 🙂

====> Try This 10 Sec Fat-Burning Coffee Trick!

The post 9 Easy Ways To Make Your Coffee Healthier 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

Back in the days of primal man, they would catch a wild animal to eat and they weren’t just eating boneless, skinless grilled muscle meat. Nope. Primal man basically ate the average land animal from nose to tail. Did you know that close to half the weight of a cow is the ‘non-meat’ stuff? Bones, tendons, skin, cartilage and other connective tissue. There are good reasons for eating all those parts. They are full of collagen. Our bodies actually function best eating not only the muscle meat of an animal but the collagen as well.

While the protein in meat is no doubt healthy, we need the amino acids in the collagenous materials as well. We actually require plentiful amounts of collagen to live longer, healthier, and look and move better.

As we age, we continually lose collagen, so it’s super important to replace the lost collagen. A big part of the aging process has to do with the breakdown of collagen. Sagging and thinning skin, stiff joints, shortened stature, stooped posture, easy bruising are all the visible signs of aging from collagen breakdown.

Collagen actually has far-reaching health benefits that include longevity and protecting your body from some of the more serious diseases of aging.

1. Longevity

Collagen contains the amino acid, glycine, our bodies need adequate amounts of glycine and we cannot create enough on our own. An average person needs approximately 10 grams of glycine to cover all of our physical needs. Unfortunately, our bodies only make about 3 grams per day, most of us only get about 1.5-3 grams from diet—if that. That means we cannot make enough on our own and need supplemental glycine to function optimally.

Collagen is about 1/3 glycine, so a 12 gram serving of collagen—about a heaping scoop of collagen peptides—will give you plenty of glycine to cover the deficit.

Here’s another thing: meat contains a substance called methionine. Studies show that that the more methionine eaten, the shorter the lifespan—unless it’s balanced with glycine. Glycine has been shown in studies with mice to extend lifespan.

There are also some human studies that would suggest this, too:

• People with low glycine levels and high meat intakes have been shown as more likely to have diabetes. However, people with higher glycine levels and high meat intakes had no health issues.
• Meanwhile, high levels of glycine predict better blood sugar control.
• Patients with chronic kidney disease often have low glycine levels.

So, it appears that higher levels of glycine are linked to better health and lower levels of glycine linked to poorer health across a broad range of conditions.

Meat is a very healthy part of a diet, and has been a vital part of the human diet for hundreds of thousands of years, but most of us more modern folks tend to eat just muscle meat—boneless, skinless chicken breasts, lean steak and pork chops—instead of fat, bones, skin, and tendons, etc., and that is just plain not healthy. Increasing your collagen, then, could balance out the meat intake by providing ample glycine.

2. Sleep

Sleep—One of the best, non-drug sleep remedies is a warm drink with collagen before bed. You can also use bone broth which has collagen in it. Why does this work so well?

This goes back to the glycine in the collagen. Glycine enhances our body’s production of serotonin, a brain chemical. Research shows collagen with glycine elevates serotonin, reduces symptoms of insomnia, and improves sleep quality. Other studies suggest it may help you bounce back to a healthier sleep cycle after a period of disrupted sleep or changing time zones.

This is because at night, serotonin is turned into melatonin, our sleep hormone. Glycine also helps to lower the body’s core temperature, which helps someone get to sleep quicker and actually sleep more soundly, with more quality REM sleep. It also helps people perform better the next day as well.

3. Younger, Stronger Skin

Skin contains a lot of collagen. Collagen actually forms the structure of our skin and holds it up and makes it look smooth. Think of the poles that hold up a tent. That’s what collagen does for your skin. It’s when that structure begins to break down that we get wrinkles and deep creases in our skin. The good news is that collagen provides the fundamental substances that help our bodies make more collagen. And the benefits of collagen are well-documented in these two studies:

• This 2014 study, for example, showed that 2.5 grams of collagen a day resulted in a 20% reduction in facial wrinkles from just 8 weeks of collagen supplementation, with the smoothing effects extending even a month or so after supplementation was discontinued.

• Another study found that 1 gram of chicken cartilage daily collagen over 12 weeks led to a 76% reduction in skin dryness and a 13% reduction in wrinkles. Researchers were actually able to see a substantial increase in collagen within the skin dermis that came from the supplementation.

• More good news, 6 months of collagen supplementation even reduces the appearance of cellulite.

However, in order for our bodies to effectively make and use collagen, it’s important to get enough vitamin C in your diet. Vitamin C is considered a cofactor for collagen synthesis and to regenerate collagen in the skin. Collagen also needs the help of vitamins A and E and zinc.

Sure, having smooth skin is great for getting compliments from your friends but it’s not just a superficial benefit. The age of your face is actually considered to be one of the better predictors of your overall health, so the quality of your skin reflects the health of your insides as well.

4. Immune Function

Lately, everyone wants to know how to boost their immune function, and that’s a good thing. Collagen not only helps to reduce inflammation—especially in the gut—which is intricately connected to the immune system, but it also contains amino acids very important to optimal immune function. Glycine, glutamic acid or glutamine, and arginine have been shown to help regulate the inflammatory process and support the immune function.

Glycine as we know is a big part of collagen and has long been considered an amino acid that has strong anti-inflammatory properties. In addition, it also helps to modulate the immune system, meaning that it helps the immune function work effectively without overreacting.

Glycine also helps boost the functionality of macrophages (our cells’ scavengers) , which in turn, go after damaging free radicals and inflammatory cytokines.

In addition, some research suggests that collagen protein may play a role in fighting infection. In a recent study, it was found that collagen has a positive effect on the immune system by activating Natural Killer cells and macrophages in the lymphatic system.

Another amino acid in collagen is L-glutamine. L-glutamine is one of the most abundant free amino acids in humans and has been shown to help regulate the immune system function. Immune cells largely depend on glutamine’s availability to defend our body against pathogens. L-glutamine also supports the immune system by activating lymphocytes and macrophages, and regulating the availability of glutathione—one of our key protective antioxidants.

Glutamine has been shown to help reduce the risk of respiratory tract infections in athletes, (and other folks as well) according to this article published in the Journal of the International Society of Sports Nutrition.

And then there’s arginine. Arginine is also a necessary amino acid. It serves as a precursor to nitric oxide (NO), a compound that plays an important role in many functions in the body, including immune system activation.

Arginine supports both the innate and adaptive immune systems, and the improves the T-cells’ ability to resist infection. Like glutamine, arginine supplementation may be necessary to maintain adequate levels in the body to support optimal immune function.

5. Gut Health

Our gut health has much to do with almost every other aspect of our health, including brain function, immune function and of course, helping digest and assimilate our food. When the gut is inflamed, due to a poor diet of processed foods, gluten, grains and other inflammatory foods, small holes in the very thin lining of the small intestine can leak undigested food proteins into the bloodstream. This can exacerbate inflammation as well as cause food allergies/sensitivities. This happens frequently in people with celiac disease, IBS and Crohn’s.

These disorders can often become debilitating. These painful conditions cause irritation and inflammation in the gut, leading to painful symptoms and nutrient malabsorption, along with severe nutrient deficiencies. Collagen helps restore and heal the gastrointestinal lining, while glutamine, an amino acid in collagen, reduces inflammation.

6. Brain Health

Collagen has actually been found to have protective benefits for the neurons in the brain. A specific type of collagen, type VI, forms a barrier to help protect the brain against amyloid-beta proteins that are believed to be the cause of Alzheimer’s disease.

Recent studies have also identified collagen’s amazing ability to help repair and regenerate the Central Nervous System (CNS), making it the perfect material for the treatment of neurodegenerative diseases like Parkinson’s, Alzheimer’s, traumatic brain injuries, and dementia.

7. Athletic Performance

Collagen plays a fundamental role in the musculoskeletal system including cartilage, joints, tendons, ligaments and bones. To ensure maximum mobility, it is vital that high collagen levels are maintained throughout the musculoskeletal system.

A recent clinical study performed in the UK demonstrated that the subjects who were supplemented with collagen experienced 20% less muscle soreness after intense exercise, compared with those who received a placebo dose. The subjects also reported an increase in sports performance, along with accelerated recovery from training. Because collagen is a protein containing high levels of certain amino acids it offers performance and recovery benefits that go far beyond plain protein supplementation. Collagen not only supplements muscle regeneration, it helps to build and maintain strong tendons, ligaments and other connective tissue.

Studies backing the multiple benefits of collagen peptides in supporting connective tissues include:

• Regenerating cartilage and reducing joint inflammation
• Reducing joint discomfort
• Supporting connective tissues
• Preventing injuries, especially repetitive use injuries

There is good evidence that collagen supplementation speeds up healing time for all types of injuries, whether to the brain, the body tissues, the skin or muscle and connective tissue. It is a safe bet that taking extra collagen can also speed up the healing time from any wound or trauma that requires the laying down of new collagen.

What type of collagen should I take?

Collagen is contained in the skin, tendons and cartilage of meat and poultry–or if you are ambitious you can make your own collagen broth from boiling chicken feet or cooking bone marrow.

If you’re like me, it’s easier to just add collagen powder to your morning coffee, smoothies or nighttime tea. Collagen comes flavored or plain, and generally has no taste.

There are 3 different forms of collagen: hydrolyzed collagen, collagen peptides, and collagen hydrolysate. These types make it easier for the body to break down and utilize. Is there a difference? Not really. All are broken down to make it easier to absorb and put it use.

There are actually 16 different types of collagen, but that being said, types I, II, and II make up about 90% of the collagen in the body. Collagen is made of amino acids. When you ingest any type of collagen, it’s broken down in your body to amino acids so your body can use it. Do you need specific kinds of collagen to work properly for the appropriate body functions? No, not really. The body breaks down the collagen into amino acids and the collagen is used wherever it is needed.

Want to start looking AND feeling younger? Start adding some quality collagen into your daily regimen.

References
https://www.bubsnaturals.com/blogs/blog/collagen-benefits
https://www.sciencedaily.com/releases/2008/12/081210150713.htm
https://www.psychologytoday.com/us/blog/sleep-newzzz/201902/4-sleep-benefits-glycine
https://www.marksdailyapple.com/definitive-guide-to-collagen-peptides-protein/
https://pubmed.ncbi.nlm.nih.gov/15490264/
https://www.vitalproteins.com/blogs/wellness/how-to-boost-your-immune-system

The post 7 Things You Never Knew About Collagen 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

Ten Deadly Things That Can Happen When You Don’t Get Enough Sleep

Sleep is one of the most important things you can do to take care of your health. I actually rank sleep up there with eating organic healthy food and getting regular exercise. It is my top three priorities and I am a shameless guardian of my sleep. It is just THAT important.

But—hormone changes, stress, lack of exercise and other lifestyle factors can totally interfere with sleep. Most of the industrialized world is sleep deprived to some extent.

1. Disasters

Sleep is so important though, that the lack of it can have devastating and dire consequences. In fact, sleep deprivation has been a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill, the 1986 nuclear meltdown at Chernobyl, the space shuttle Challenger explosion, Air France flight 447 (killing all aboard), the Great Heck rail crash in UK, and many, many more.

2. Automobile accidents

Lack of sleep is also a huge public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk. The National Highway Traffic Safety Administration estimates that sleepiness is related to over 100,000 auto crashes and 1,550 sleep-related deaths a year in the United States alone.

3. Work Accidents

Studies show that sleep loss and poor-quality sleep also lead to accidents and injuries on the job. In one study, workers who complained about excessive daytime sleepiness had significantly more work accidents, particularly repeated work accidents. Sleepy workers are 70 percent more likely to be involved in accidents and workers with chronic insomnia are far more likely to report industrial accidents or injuries.

People with excessive sleepiness who also snore (a potential sign of sleep apnea) are twice as likely to be involved in workplace accidents. And tragically, a Swedish study of nearly 50,000 people found that those with sleep problems were nearly twice as likely to die in a work-related accident. Sleep deprived people also had more sick days per accident.

4. Deadly Medical Errors

The Institute of Medicine’s report estimates that as many as 98,000 deaths occur per year in the United States’ hospitals–due to medical errors. Long work hours and patient overload among hospital workers contributes to this serious problem.

5. Mental Dysfunction

But that’s not all. Sleep loss actually affects your thought processes, making you more forgetful, clouding your judgement, and making it harder to comprehend information. Sleep deprivation also causes irritability, moodiness, depression and excess anxiety.

Studies show people who are sleep deprived report increases in negative moods (anger, frustration, irritability, sadness) and decreases in positive moods. And if you go long enough without sleep, you will actually start to hallucinate. A lack of sleep can also trigger manic episodes in those with bipolar disorder. Other psychological risks include:

• Increase in impulsive or criminal behavior (lack of judgement)
• Increase in anxiety and depression
• Paranoia
• Suicidal thoughts

Sleep deprived people can also experience something called “micro-sleep” where you fall asleep for a few seconds without realizing it. This can be incredibly dangerous depending on the situation.

6. Chronic Disease

Lack of sleep actually makes you more at risk for heart disease, high blood pressure, stroke, diabetes, kidney disease and obesity. And this recent European Heart Journal study showed that those people getting less than 7-8 hours of sleep a night had a 35 percent higher of cardiovascular disease and strokes.

7. Hormone Production

Hormone production is super dependent on your sleep. Sleep is vital for growth hormone production. Growth hormone is necessary for building muscle, repairing cells and rebuilding tissue and collagen production.

For testosterone production, you need at least three hours of uninterrupted sleep, which is about the time of your first REM episode. Not sleeping enough depletes hormone production.

8. Poor Immune Function

During sleep, the immune system releases a type of protective protein called cytokines–some of these actually help promote sleep. Cytokines are a line of defense that is needed to fight off infection or inflammation, or during times of stress. Sleep deprivation decreases these protective cytokines, along with infection-fighting antibodies and cells, making it difficult for the body to fight off any infectious illnesses.

9. Out of Control Appetite

Hormones that make you feel hungry like ghrelin or full, like leptin get out of control. Leptin goes down while ghrelin goes up, making you crave the munchies. In addition sleep deficiency actually creates a higher than normal blood sugar level, causing more insulin to be released. When insulin is released, appetite goes up. All of this means sleep deprivation will most likely cause hunger and weight gain.

10. Accelerates Aging

Sleep deprivation can cause your skin to age faster, according to a new study. In a clinical trial by skin care specialists, it was found that poor sleepers showed definite signs of aging skin. Sleep deprived women showed signs of premature skin aging, and a decrease in their skin’s ability to recover from sun exposure.

Researchers found that those who didn’t sleep well exhibited more signs of skin aging including fine lines, uneven pigmentation, poor color, and reduced skin elasticity. The researchers also found that those who enjoyed quality sleep were more quick to recover from stressors to the skin such as sun and environmental toxins.

Considering the importance of sleep, how do you safeguard those 7-8 hours every night? Well, of course, try to get to bed at about the same time every night. This gets your body into a habit of sleeping/waking that is vital to good sleep.

Be sure to get some vigorous activity in every day—especially outside during daylight hours if possible. If you can just get outside for a brisk walk at lunchtime, it can help a lot! Lifting weights or any other type of strenuous exercise will help even more—as long as you don’t do it within 2 hours of bedtime.

WATCH the Caffeine in your drinks, food or medications. Caffeine has a half-life of 6 hours. So think of this—ONE cup of coffee contains about 100 mg of caffeine. With a half-life of 6 hours, that means that six hour later, you still have 50 mg in your system and another 6 hours later, you have 25mg in your system. Obviously if you drink coffee at lunch time, you will still have caffeine in your system at bedtime. And some people are genetically inclined to be even slower metabolizers of caffeine.

Don’t get dehydrated. Drink plenty of water, because dehydration can actually make heart pound harder as it works to get that slightly thicker blood around the body.

Too much alcohol will definitely mess up your sleep—even more than a couple of drinks will disrupt sleep and REM cycles, often causing you to wake up in the night. Too much alcohol can also cause more night sweats and hot flashes—especially for women.

Stress. We all have it. If you can, try to find relaxing ways to end your day, like meditating, stretching, yoga, or a hot Epsom salts bath. Even a hot shower works well–as your body cools off, it actually helps you feel sleepier.

We know prescription sleeping pills are certainly not the best solution for sleep, but many of us turn to these as a last resort—or our Doctors are pushing them on us, so we take them.

The thing is, sleeping pills can cause a lot of unpleasant side effects from headaches and sleep hangovers to nausea, irritability, and dizziness.

They can also cause you to do crazy things like raid the fridge at night in a sleepy stupor, drive your car in your sleep, sleep walk, grind your teeth, snore, or have sleep apnea, and more.

Here are a few natural ways to promote a sound and restful sleep—with beneficial side effects!

Magnesium

Magnesium helps your muscles relax and it helps you feel more calm. Magnesium also helps with deep sleep phases. And its super important for overall health as well, as it contributes to about 300 other necessary functions in the body, including heart health. Epsom salts contain magnesium so a Epsom salt hot bath is awesome way to relax and get to sleep.

Theanine

L-theanine is a natural chemical that helps calm down the activity in the brain. And it does help with sleep and to help you feel calm and rested. But be aware that theanine or L-theanine can have a bounce back reaction, and it cause anxiety when it wears off.

Melatonin

Melatonin is a natural brain chemical that helps with sleep. The biggest problem with melatonin is that it can cause you to wake up when it wears off in the middle of the night.

To solve this, you can take melatonin in a time release form.

It is better if you only take it once in a while like when you are changing time zones, drink too much or stare at your computer too late at night.

Collagen

You’ve probably never heard of this one, but Collagen is excellent for sleep—and it’s great for your hair, skin and nails as well. Try a nice steaming mug of collagen/bone broth before bed. The primary amino acid in bone broth or collagen is glycine, which is very effective for inducing sleep. Glycine also helps lower your body temperature, which induces sleep, and it restores your natural REM pattern to your sleep as well.

CBD Oil

If you don’t already know, CBD is the non-psychoactive ingredient in hemp or marijuana. In other words, CBD does not get you ‘high’ and is legal. CBD is also an anti-inflammatory, antioxidant, anti-nausea, and calming pain killer, that helps stimulate melatonin production as well. If you do decide to try out CBD oil, please check out this link from our friends from Healthy Living Nutritional.

For Women–Progesterone

Progesterone starts do decrease around ten years before menopause ever starts. Progesterone is a relaxing, “feel good” hormone for women. It really helps to promote a sense of calm– getting rid of anxiety and irritability.

So even if you are in your 40s and having trouble sleeping at night, you may need progesterone. Progesterone is relatively safe and easy to use. You can purchase it in an over-the-counter natural cream and apply it right before bed, using as much or as little as you need.

Sex

Sex helps stimulate endorphins, oxytocin and vasopressin—all hormones which help create calming feelings of attachment, security, and relaxation. So perhaps you can nudge your partner to see if they are interested in helping you get a good night’s sleep.

And finally, If none of these things help, it may be worth a visit to the doctor to have blood work done to check hormone, nutrient and thyroid levels, and to rule out other health conditions.

Good night. Sleep well.

Natural Alternative to Help You Sleep Fast

Looking for a natural way to fall asleep and keep asleep, this remedy has been around since the 1600’s, and is still used today as a form of natural anesthesia for surgery!

This natural ingredient in this knock-out tea works as good as ambien WITHOUT the side effects.

>> knock-out tea (will knock you out in 20 minutes)

References
https://www.huffpost.com/entry/sleep-deprivation-accidents-disasters_n_4380349
https://www.optisom.com/en/learn-about-sleep/sleeps-impact-on-workplace-and-employee-safety
https://www.ncbi.nlm.nih.gov/books/NBK19958/
https://www.sciencedaily.com/releases/2013/07/130723155002.htm
https://www.healthline.com/health/sleep-deprivation/effects-on-body#6
https://chriskresser.com/the-diet-heart-myth-how-to-prevent-and-reverse-heart-disease-naturally/

The post Why Not Enough Sleep Can Actually Kill You 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

Insomnia. I bet most of us have struggled with this at least a few times in our lives.

As we age, insomnia can get worse. There is nothing worse than struggling through the day on a poor night’s sleep, especially if it happens over and over.

Poor sleep can increase stress, cause weight gain, contribute to irritation, anxiety and depression, and even put a strain on relationships.

Let’s talk about some of the causes of insomnia and how you can fix these.

1. Activity levels

Ever noticed after a day of hard exercise or physical work, that you can just fall into bed and sleep like a rock? Exercise definitely helps you sleep more deeply and more soundly, but keep in mind, exercise late at night can rev up your body and make it hard to relax into sleep. However, soaking in an Epsom salts bath or just taking a long, hot shower can actually help relax your body and help you get ready to sleep. Here is an amazing article on 17 unique uses for epsom salts.

Definitely try to get some form of exercise everyday—whether it’s walking, running, gardening, housework, weight lifting, moving furniture, or anything that gets you moving and working your muscles.

2. Caffeine

You may be aware that you cannot drink a cup of coffee in the evening, but did you know that that caffeine has a 6 hour half-life. That means in 6 hours you still have half as much in your system, and that can still be pretty substantial.

For example, a cup of coffee contains, on average, 100mg of caffeine. Six hours later that means you still 50mg in your body, and six hours after that, 30mg. So beware if you drink that espresso at noon—it may be keeping you up at night.

Also, decaf coffee still contains a decent amount of caffeine as well. In fact, one cup of decaf from Dunkin Donuts has shown that it contains about 32 milligrams of caffeine while another cup of decaf from Seattle’s Best packed 29 milligrams. And, some of us are actually genetically slower at processing caffeine, or very sensitive to caffeine, so it could take even longer for your body to process the caffeine out.

While coffee does contain caffeine, it also has some amazing health benefits. Coffee can be good for your body!

Other drinks may contain sneaky amounts of caffeine as well. These include sports drinks, energy drinks, many flavored waters and even energy bars and snacks.

Don’t overlook chocolate, especially dark chocolate. Caffeine occurs naturally in cocoa beans, as does the compound theobromine, which also acts as a stimulant. Even a cup of hot chocolate can contain a fair amount of caffeine and theobromine.

Keep in mind too, the average cup of iced tea contains 70 mg or so of caffeine (almost as much as coffee) and most sodas contain around 50 mg of caffeine. Pay attention to those sneaky caffeine drinks and avoid them after noon or before. Better yet, drink water!

Speaking of water…

3. Dehydration

You don’t have to be dying of thirst for this to keep you awake. Dehydration occurs more frequently in the summer than we probably realize, and can definitely keep you awake.

Going for that cold beer or sipping a margarita after activity outside sounds tempting, but unless you have replaced fluids lost from sweat, and then replaced the fluids lost from the alcohol, you have created a double whammy that will dehydrate your body quickly!

And, pay attention to allergy medicine. Many allergy medications are designed to dry you out, so an antihistamine or decongestant or any one of a huge variety of over-the-counter or prescription medicines will definitely dry out not only your nose, but the rest of your body as well.

How does dehydration affect sleep, you ask? When the body is dehydrated, our blood volume drops. Our hearts are made to optimally pump a specific amount of blood volume, and slight variations in this volume can have a big effect. Your blood actually becomes thicker when you are dehydrated.

When the optimal amount of blood volume drops, then the heart must pump even harder to distribute the blood, oxygen and nutrients throughout the body. Combine a hot sweaty day, not enough to fluids drink, and too many diuretic substances (caffeine, alcohol, antihistamines, etc), and the heart has to work a lot harder. Result–when you try to relax at night, your heart may be pounding and this will make it harder to sleep.

Be sure to drink plenty of water during the day to stay hydrated. Drinking lots of water before bed will have you up all night, going to the bathroom.

4. Medications

That includes things like cold and allergy medicines, thyroid medications, blood pressure medicine, cortisone, and ADD medication. Ask your doctor if any of your prescription meds can be affecting your sleep.

Alcohol, which is also a drug, can make you sleepy, but too much of it disrupts your normal sleep cycle as well. You may sleep for a few hours, but then wake up in the middle of the night and not be able to go back to sleep. Limit yourself to 1-2 drinks if you want to ensure that you get a good night’s sleep—and to protect your health.

5. Junk food, preservatives and additives

Eating junky processed foods before bed can not only elevate blood sugar, but keep your digestive system working late into the night as well. Of course, starchy, sugary foods right before bed can wreak havoc, by elevating the blood sugar too much, and then a resulting crash in the middle of the night.

Not only does that lead to excess fat storage (you won’t burn those calories off while sleeping!) but you also will probably feel groggy, tired and irritable in the morning, as you will wake with lower than normal blood sugar, and the buzz you may get from the sugar high may also keep you awake instead of sending you off to dreamland.

In addition, artificial preservatives, sweeteners and other chemical additives can actually cause your brain and nervous system to go haywire, totally disrupting your normal sleep rhythm and ability to relax.

6. Stress

Of course, we all encounter stress to some degree or another and yes, it can definitely keep you up at night. What can we do about stress? Well of course, exercise helps. And so does meditation.

Meditation is not that fancy. It’s simply a matter of being still, relaxing and allowing your thoughts to flow past, while you try to quiet your mind. Meditation is extremely helpful at helping you clear your mind, become present, feel gratitude and to relax. If you find you cannot shut your mind off at night, try clearing your head with meditation. It doesn’t have to be a complicated process and a mere 10 minutes a day can actually do wonders.

There are many helpful apps you can get on your phone that will guide you through this process.

7. Hormone Fluctuations

As we get older, declining levels of estrogen, progesterone and testosterone in women, and lowered levels of testosterone in men can take away from a good night’s sleep.

The body’s natural progesterone levels begin to drop and fluctuating levels of estrogen can cause hot flashes at night, as well as restlessness. For women, progesterone declines first and even if you are years away from menopause, declining levels of progesterone can cause anxiety, tension and restlessness.

And for men over the age of 40, declining levels of testosterone can also cause insomnia, so be sure to have your hormone levels checked and see if you need supplemental testosterone.
In addition, thyroid hormone problems can cause jitteriness and nervousness or, excessive fatigue and sleepiness during the day. A couple of suggestions on this:

• Have a Doctor check all hormone levels and if they are low, your best bet is bioidentical hormones as in estradiol and micronized progesterone to balance your missing hormones.

• Have your thyroid levels (T3 and T4) checked and take the thyroid medication that best suits your needs. A natural, bioidentical thyroid supplement usually works best for most.

Nine Natural Solutions to a Good Night’s Sleep

Certainly, prescription sleeping pills are not the best answer. Sleeping pills can cause a variety of unpleasant side effects from headaches and hangovers to nausea, irritability, and dizziness. Ambien has also been shown to decrease cognitive performance and increase sleepiness the next morning. Sleeping pills can also cause you to do crazy things like raid the fridge at night while in a medicated, sleep-induced state, drive in your sleep, grind your teeth or have sleep apnea, rearrange furniture and more.

1. Magnesium

Ever been around a fidgety person? Usually, one of the issues is that they need magnesium. People who are low on magnesium have a hard time being calm and their nervous system can’t stop firing. Not only does magnesium help with over 300 different body reactions, but it also helps your body convert protein to muscle, improves nerve function, blood glucose, and blood pressure. Magnesium is also required for energy production, developing and strengthening bones, and helping to synthesize DNA and RNA. Magnesium also helps with nerve impulse conduction, muscle contraction and a steady heartbeat.

Magnesium helps everyone relax better, sleep more soundly and feel more calm. But as we age, even if we are healthy, we tend to sleep less deeply. Magnesium helps with that age-related decline in sleep quality. If interested in learning more on how important Magnesium is to your body, check out Top 7 Benefits of Magnesium.

2. Theanine

Theanine is a natural chemical that helps calm down the activity in the brain. Theanine helps to increase serotonin (a relaxing, feel good brain chemical), GABA (a calming neurotransmitter) and glycine in the brain. These neurotransmitters all help you sleep better. Theanine helps you relax and let go of stress, without feeling groggy or drowsy. Theanine is found mainly in green tea, so be careful–green tea (unless it is decaffeinated) contains caffeine which will keep you wide awake.

I recently discovered the benefits of theanine and find that it helps me work better and be more focused during the day, as well as sleep more soundly at night.

3. Melatonin

Melatonin is a natural brain chemical that is affected by natural light. When the brain sees that it is getting dark outside, it starts to pump out a hormone called melatonin. This helps to initiate sleep and regulate your natural sleep/waking cycle.

Melatonin is available in supplements and which can help initiate sleep. The difficulty however, is that the body naturally makes a continuous supply of melatonin during sleep. Supplemental melatonin will wear off and while it can help you fall asleep easily, you may wake up in the middle of the night once the melatonin is gone.

Melatonin works best if you take it only on occasion, and in a time release form, so it releases slowly. Take melatonin with you when traveling and changing time zones to adjust more quickly. Take melatonin if you happen to drink a little too much, since alcohol tends to suppress melatonin, and it’s also effective if you’ve been staring at your computer screen a little too long late at night.

4. Collagen

Have you ever had a nice steaming mug of collagen/bone broth before bed? The main amino acid in collagen/bone broth is glycine, which can be very effective for inducing sleep. Glycine actually also helps to lower body temperature, which is key to help induce sleep. (This is also why a hot bath is good before bedtime, as your body temperature comes down, you fall asleep.) Glycine is also very effective to restore a natural REM pattern to your sleep as well.

While everyone raves about the health benefits of bone broth and collagen for joints, hair and skin, glycine remains a healthy alternative for aiding sleep as well.

Check out some of the additional Healing Benefits of Bone Broth, especially for your gut and joint health.

5. CBD Oil

CBD or cannabidiol is the non-psychoactive ingredient in either hemp or marijuana. In other words, CBD will not get you ‘high’, and is legal. According to a 2013 study published in the British Journal of Clinical Pharmacology, CBD benefits include anti-inflammatory, anticonvulsant, antioxidant, anti-nausea, anti-anxiety, and even antipsychotic. It has been used very effectively to treat cancer, nerve inflammation and pain (peripheral neuropathy), epilepsy, nausea and vomiting, anxiety, schizophrenia and more.

CBD can help to stimulate melatonin production by boosting tryptophan in the bloodstream. Trytophan, you may remember, is one of those amino acids (like in turkey) that helps promote sleepiness. CBD also helps to improve serotonin production as well, a key brain ingredient to a happy, calm state.

CBD is also great at battling inflammation and pain, so if you happen to have health issues that cause these things that interfere with sleep, CBD will come to the rescue for both! This study of insomnia patients, showed that 160 mg/day of CBD increased sleep time and reduced the number of arousals during the night.

If you do decide to take CBD oil for its amazing health benefits, check out this amazing offer from our friends at HealthyLivingNutritionals.

6. Lutein and Zeaxanthin

Did you realize that the blue light emitted from your computer, pad device or cell phone at night can suppress melatonin in your body? This turns off your body’s natural ability to recognize bedtime and become sleepy. Blocking this blue light in the evening with a pair of orange goggles will prevent this from happening. OR—did you know that the nutrients lutein and zeaxanthin which are carotenoids found in colorful veggies can also help this?

Human studies show that taking lutein and zeaxanthin on a regular basis will improve sleep quality, reduce sleep disturbances, and lower your dependence on supplemental or pharmaceutical sleep aids. There are plenty of supplements available (generally labeled as being good for your vision) that contain lutein and zeaxanthin—also great for sleep.

7. Progesterone (for women)

Menopause and peri-menopause are brought about by the decline in production of hormones, especially estrogen, progesterone, and testosterone. These hormones work together to regulate a woman’s reproductive function and menstrual cycle. They also affect mood, energy, sexual drive, cognitive and emotional abilities—and sleep.

While estrogen falls most sharply after menopause, progesterone can begin to decline years before menopause comes about. Progesterone works to offset and balance out estrogen, and promotes the growth of bone tissue to offset osteoporosis, among other things.

I think of progesterone as largely a sleep-promoting, “feel good” hormone for women. Higher levels of progesterone tend to promote a sense of calm, boosting relaxation and facilitating sleep. Progesterone increases production of GABA, the neurotransmitter that helps promote sleep. Low progesterone can cause anxiety and insomnia, including a tendency wake frequently at night. Progesterone is safe and easy to use. You can purchase it in an over-the-counter natural cream and apply before bed.

8. Choline

Choline is another important nutrient in food that plays a role in sleep. It’s the primary building block for acetylcholine … the neurotransmitter that affects thought, memory, sleep … even muscle control and balance.

Lots of acetylcholine helps make your mind sharp, your memory clear, and gives you energy. As you age, though choline drops, and one of the most noticeable symptoms of low choline is problems with falling asleep and staying asleep. Other symptoms include lack of energy, brain fog and confusion, irritability, and memory loss. Choline can be found in whole pastured eggs, organic/free-range chicken and turkey livers, and naturally raised pork and beef.

If these things don’t help, it may be worth a visit to the doctor to have some blood work done to check hormone and thyroid levels, and to rule out any other health conditions. Some hormones are best prescribed by a doctor, especially when it comes to estrogen, testosterone and thyroid hormones.

9. Sex

One last thing that is very effective for a sound night’s sleep—sex. It doesn’t have to be wild, hanging on the chandelier sex, just a normal, healthy sex life. Sex stimulates endorphins, oxytocin and vasopressin in men and women, which serve to create feelings of attachment, security, and relaxation. Sex gets rid of anxiety and stress, and also goes to help promote a healthier relationship with your significant other. So when all else fails, tap your partner on the shoulder and see if they are interested in contributing to a good night’s sleep.

If none of these things help, it may be worth a visit to the doctor to have some blood work done to check hormone and thyroid levels, and to rule out any other health conditions. Some hormones are best prescribed by a doctor, especially when it comes to estrogen, testosterone and thyroid hormones.

Here’s to a deep and restful night’s sleep!

And speaking of better QUALITY sleep (we’re talking blissful sleep where you wake up refreshed and feeling amazing every day), here’s another great article laying out ONE simple method you can do every night before bed to sleep better than you have in years…

> Do THIS 1­hr before bed to get PERFECT sleep & balance your hormones (Cuts your risk of heart disease, diabetes, cancer, etc)

References:
https://www.marksdailyapple.com/10-natural-sleep-aids-what-works-and-why/
https://www.marksdailyapple.com/sleep-hacking/
http://www.reevolution.com/html/nutrition_energy_mood.htm
http://www.medscape.com/viewarticle/582688
https://ministryofhemp.com/blog/cbd-sleep/
https://thesleepdoctor.com/2018/01/05/menopause-affects-sleep/

The post Seven Things That Can Keep You Up at Night and Natural Remedies to Sleep Better appeared first on thenutritionwatchdog.com.