10 Reasons To Drop Sugar From Your Diet

A few years back, we were told to cut back on salt. Then, we were told to cut back on sugar because researchers linked it to obesity, type-2 diabetes and a whole wealth of other health problems. 

 

In 2016, the general advice is to drop sugar from your diet altogether. This is, of course, tricky because many of us have sweet tooth, thanks to diets that are rich in sugary tastiness. The more sugar we have eaten over the years, the more our body craves it now. It’s just the way of things.

 

The Huffington Post reports that in the US, the average person consumes more than 126 grams of sugar daily, which is almost twice the average sugar intake of all 54 countries observed by Euromonitor. 

 

Additionally, 126 grams is two times more than the recommended daily intake, which the World Health Organization designates to be 50 grams daily for people of normal weight.

 

However, eliminating sugar from your diet could save you from myriad health problems in the future. Here are ten reasons why you should consider dropping the white stuff altogether:

 

Sugar Is Linked To Depression

 

Sugar is on Prevention’s list of 5 foods that cause depression - and for good reason. Multiple studies have suggested that there is a link between a diet rich in sugar and depression. 

 

It’s important to remember that the foods you eat don’t just release their nutrients, sugars, and calories into your belly and thighs; they also send them up to your brain.

 

Sugar Is Linked To Obesity

 

In 2014, the NHS responded to an alarming headline by UK newspaper The Daily Mail that claimed, “sugar is the new tobacco.”

 

The NHS found that the link between sugar and obesity is indeed very real, and is caused because sugar is loaded with empty calories (energy) that your body stores for later days. Only, the later days never come and eventually all that built-up energy is turned into fat.

 

Sugar Is Linked To High Blood Pressure

 

More and more American’s are being diagnosed with high blood pressure, and Mayo Clinic suggest that a poor diet is one of the biggest risk factors. 

 

The more sugar you eat, the more your bad cholesterol levels surge, which in turn boosts your blood sugar. 

 

Sugar Is Increases Your Risk Of Heart Attack

 

It doesn’t matter how much you weigh, consuming more sugar just improves your chances of having a heart attack. 

 

Figures in the past have shown that people who consume 25% more sugar than everyone else have a stronger chance of dying of a heart attack. 

 

Sugar Is Addictive

 

While sugar is not classed as a drug, its effects are similar to heroin. For this reason, sugar is just as addictive as illegal drugs. They hijack the same neural pathways as heroin and cocaine and leave people craving more and more. 

 

In addition, just like drugs, sugar can easily be abused.

 

Sugar Is Linked To Fatty Liver Disease

 

Sugar is largely composed of two simple types of sugars:

 

•   Fructose

•   Glucose

 

Fructose is very much the “evil twin” and heads immediately to your liver. Over time, too much sugar can cause a fatty liver, which, if left untreated, can lead to full-on liver disease. 

 

Sugar Is Linked To Diabetes

 

No doubt, the biggest connection researchers have made is the one between sugar and diabetes. 

 

Diabetes happens when your pancreas doesn’t create enough insulin, which is the hormone we rely on to turn sugar into fuel. 

 

Moreover, in case you didn’t know it, diabetes not a nice disease and it can’t be cured, BUT it is totally preventable. 

 

Sugar Could Cause Cancer

 

Although tests are still at their tentative stage, there is some research that suggests sugar could cause certain cancers. 

 

Sugar Rots Your Teeth

 

Although sugar is certainly not the sole reason for oral issues, it can certainly cause some pretty nasty damage to your molars 

 

This is because it leaves behind a trail of debris in your teeth, which, over time, can lead to plaque, which - if left untreated - can lead to cavities. 

 

You’ll Feel Less Hungry

 

Because sugar is so addictive, it just makes you want to eat more and more. Cutting it out from your diet will harmonize your appetite and you’ll no longer feel like a bottomless pit of starvation. 

Signs And Symptoms Of Dehydration

If you do not drink enough, sweat too much, or have severe diarrhea, you can become dehydrated. Mild to moderate dehydration isn’t that dangerous and can be corrected by drinking more fluids. 

If the dehydration worsens and becomes severe dehydration, you may need to have IV fluids to correct the condition.

Here are some signs and symptoms of mild to moderate dehydration:

·      Having a dry mouth

·      Feeling fatigued or sleepy all the time

·      Having increased thirstiness

·      Having a decreased urine output with urine that is more yellow that it usually is

·      Having dry or flaky skin

·      Being dizzy

·      Having a headache from low blood volume in the brain

·      Crying without have many tears

If the dehydration is allowed to worsen and you continue to lose body water, you may see the following signs and symptoms:

·      A severe reduction in the output of urine or the absence of urine at all. If there is any urine produced, it will be scant in amount and a deep yellow color or amber/brown color. 

·      Lightheadedness or severe dizziness that is worse when you stand up or get up from a reclining position.  

·      Orthostatic hypotension. This is a severe drop in blood pressure that occurs when you try to get up after sitting or lying down.  

·      Rapid heart rate from the heart trying to compensate for a low blood volume.

·      Fever, which is usually low grade in nature

·      Seizures, which are usually grand mal seizures

·      Poor elasticity of the skin. When you pinch it, the skin tents up and doesn’t go back to its normal position.

·      Being lethargic or confused

·      Going into a coma

·      Suffering from extreme shock, which can be life threatening.

Dehydration has a way of sneaking up on you, especially if you are otherwise occupied with other things, such as the activity you are doing or are wrapped up in being sick with vomiting and diarrhea.  

As soon as you start to feel the symptoms, you need to be thinking about hydrating yourself. 

Treating Mild To Moderate Dehydration

If the symptoms are mild and you can still drink, try to step up the amount of fluids you are taking in. Water is perhaps the best choice for treating dehydration. Other good choices include Gatorade or PowerAde, which provide liquids plus electrolytes, which can be lost in sweating, vomiting, or having diarrhea.  

If the problem is due to vomiting or diarrhea, you can buy some Pedialyte or your doctor may prescribe anti-emetic (anti-nausea) medication. These can be prescribed for you from your doctor. 

Over the counter anti-diarrheal medication is another choice as long as the diarrhea isn’t from food poisoning. (In such cases, it is best to replace fluids only and allow the bacteria causing the diarrhea to flush out of your system). 

Treating Severe Dehydration

If the dehydration is severe and you are suffering from some of the severe dehydration symptoms listed above, you need to consider checking yourself into a hospital and receiving IV fluids. 

IV fluids have not only the water you need but contain sugars and salt solution that will restore your normal electrolyte balance. It can take as little as a liter of fluid to turn around the dehydration or as many as five or more liters of IV fluid.

Consequences Of Severe Dehydration

Besides seizures, one of the main consequences of severe dehydration includes damage to the kidneys. If the kidneys do not have fluid to flush through the tubules, you can actually suffer from acute kidney failure. 

The kidneys can shut down and will only return to normal functioning with careful replacement of fluids and time. Replacing the fluids too fast, however, can result in cerebral edema and electrolyte disturbance within the brain. 

Stay Hydrated

To avoid these horrible consequences drink water regularly. This is easy when you always have access to water, by keeping a bottle of water in your car, and on your desk or near you wherever you work. You can even keep a small bottle in handbag and refill it throughout the day. 

7 Ways Turmeric Benefits Your Health

Turmeric is a commonly used spice that originates from the Curcuma plant. We most likely know it for its spiciness and use in dishes such as curry. 

However, Turmeric has been extensively used within Chinese and Indian cultures, including as an anti-inflammatory. Turmeric is best consumed in its pure sense, rather than as a component of curry powder or other spices. 

However, the Western world has been slow to notice the health benefits of turmeric, though turmeric can provide many health benefits, some of which are outlined below.

Anti-Inflammatory   

Turmeric has long been used for its anti-inflammatory properties in Eastern cultures; this helps the body to fight infection and repair itself. It is the oil that the turmeric provides that has the scientifically proven anti-inflammatory capabilities.  

Curcumin, the oil derived from turmeric, has been studied in numerous experiments, and has been shown to be equally as effective as typical anti-inflammatory drugs. The key difference is there are no side effects associated with curcumin oil. This is good news for those who suffer from joint conditions, such as arthritis, where inflammation plays a key role in exacerbating chronic pain.

Treatment for Inflammatory Bowel Disease

Inflammatory bowel diseases such as Crohn’s disease are common disorders that affect many people throughout the world and can be quite debilitating. Studies have investigated the effect of turmeric in mice who have such diseases.  

Although the researchers are not entirely sure how it works, curcumin oil improved cell functions and reduced the symptoms. Certain symptoms such as mucosal ulceration were almost completely removed.  

Indigestion and Heartburn Relief

Turmeric has also been shown to help with the common conditions of indigestion and heartburn. These are frequently experienced by individuals and can be incredibly frustrating and uncomfortable.  

Turmeric stimulates the gallbladder and increases bile production; in Germany, turmeric is prescribed for such problems.  

Heart disease 

Studies have shown that there is a protective effect of turmeric on the heart. Initial research shows that turmeric can help to reduce the build-up of plaque in the heart, a key contributor to heart attacks. Turmeric may help to prevent oxidized cholesterol, which is what damages blood vessels. Damaged blood vessels are a critical factor in many heart diseases, such as health attacks, strokes, and atherosclerosis.  

Delays diabetes

Research has shown that turmeric can actually delay the onset of diabetes. In a study, participants were tracked over a period of time and given either a placebo or curcumin tablets.  

At the end of the study, not one participant who had taken the curcumin had developed diabetes. It is argued this finding is due to the anti-inflammatory and antioxidant properties.

Cancer prevention

Turmeric has been shown to have important antioxidant properties, which may help to protect cells against cancer, particularly in cells in the colon. Turmeric can help to protect vulnerable cells against free radicals, which can be harmful to the body.  

Moreover, turmeric can help the body to expel mutated cells that may have developed cancer already. However, research is still working out how turmeric can help with cancer prevention.

Lowers cholesterol 

High cholesterol is a common disorder and has been linked to many different, some serious, disorders.  

Initial research shows that the oil in turmeric, curcumin oil, can help to lower cholesterol levels. It works on the liver and encourages it to produce more receptors that produce lower cholesterol.  

Uses In Cooking

• Turmeric in dried spice form can add loads of flavor to curries, stews, stir-fries and roasted meat and chicken.
• Fresh turmeric is a root that looks much like fresh ginger. It can be juiced along with other fruits and vegetables. It can be added to smoothies. 
• It makes a great addition to a chicken marinade adding a bright orange color to the mix; it is a key ingredient in Middle Eastern chicken kabobs.
• Use it to substitute saffron or mustard as it provides an equal yellow hue
• Jazz up white rice, by squeezing fresh turmeric through a garlic press and adding it to the rice, offers lots of flavor, and a golden color. 
• Use fresh chopped or grated turmeric in coleslaw to add color, flavor, and key nutrients.  

Pre-cautions

Everyone should seek medical advice before adding extra turmeric to their diet and sometimes it may actually have negative effects for some people, for example, its ability to slow blood clotting could be dangerous for anyone taking anticoagulant medication. If in doubt, speak to your medical professional.  

 

Core Stability vs Core Strength

 

When talking about your core muscles, you might think that the ultimate goal is to make them as strong as possible, just like with working out any other muscle. You also might be hearing people talk about core stability, but might not know exactly what the term means. While the two concepts are related by the same muscle group, the specifics are actually very different. Find out what makes core strength so separate from core stability, how they affect your body and what you can do to modify your workouts to focus on your core more effectively.

 

What is core strength?

As its name suggests, core strength refers to the actual strength of your core muscles. For many people, the first thing that comes to mind is the abs, and the ideal workout move to strengthen them are sit-ups. 

 

While having strong core muscles can help with various actions, such as your jumps and throws in different sports, excessive strength training for the core eventually leads to a plateau in results. Additionally, these strength-training moves don’t provide specific help in improving your stability, instead leading to little more than a more defined six-pack. 

 

What is core stability?

Core stability refers to your ability to keep your spine from movement during physical activity. That can be anything from keeping level while planking to swimming in a straight line, as the core muscles are integral in virtually all forms of physical activity. 

 

Stability comes from engaging all of the muscles in your core, not just your ab muscles, and thus involves a much more complex focus on the region. All of these muscles help you to control your body more effectively, starting out by keeping the spine from bending or flexing unintentionally and extending to your ability to better utilize your arms and legs. 

 

The core muscles are the workhorse of your body and influence the way you move in every capacity.

 

The benefits of core workouts

While both types of core workouts can have a positive impact on your health and your everyday life, core stability training is likely going to yield better and more noticeable results. This is because stability is an integral part of a wide range of activities, whereas the base strength of your core has a more limited focus. 

 

Increasing your stability helps you to execute better form, and sustain it for longer, because you are more capable of controlling your body. More core stability helps you to keep from leaning forward while you run, which can lead to a decrease in speed and form over time. Similarly, being able to keep your body still during stretches makes them more effective at reducing injury, as well as ensuring that you do not unintentionally hurt yourself.

 

How to train for stability

For the most balanced results, you should focus on improving both your core strength and your core stability to avoid creating an imbalance in your body. Despite the differences between each type, the two are very much related through the shared musculature and functionality. The key is to refrain from putting too much emphasis on either camp and retaining an even focus on the entire body. 

 

Moves such as planks help to engage the entire core, rather than overly targeting a single section. An easy way to help identify moves that can improve your core stability is to see if they involve stability to begin with. For example, because a plank requires you to keep your body still and level with the ground, you know its engaging those muscles. Alternately, crunches typically only focus on your ab muscles and thus may not have a major impact on your stability.

Skip The Energy And Caffeine Drinks: 8 Natural Remedies For Fatigue

Have you been feeling exhausted or lethargic lately? 

If so, you are probably experiencing fatigue. When you are fatigued, you are both physically and mentally drained. Daily tasks that were once so easy to perform can now feel like you are trying to climb Mount Kilimanjaro. 

There are many different reasons why fatigue may occur. Some of them include depression, lack of sleep, illness, over stimulation and mental stress. No matter what the reason, here are a few natural remedies that can give you the energy boost you need without the crash later. 

#1 – Eat a Good Breakfast 

When you wake up in the morning one of the first things you should do is eat breakfast. As you have heard so many times before, breakfast is the most important meal of the day. When you eat breakfast, your energy levels get a boost. It is this boost that can help you perform your daily tasks more efficiently. 

When you skip breakfast, you put yourself at risk for a variety of different health problems. Even if it’s something quick, make breakfast a part of your everyday routine. Try to keep your meal around 300 calories. 

#2 – Eat More Broccoli 

Broccoli is a superfood that can help prevent stress and fatigue. It contains dietary fiber that can help reduce the amount of adrenal damage caused by stress and fatigue. The result is a better-controlled blood sugar level and less glucose being metabolized in the body. 

Broccoli is also able to help eliminate the fat that is often found in the midriff area. Fat in the midriff area causes the hormone cortisol to increase in your body. When this happens, you gain weight. By eating broccoli, you will be able to reduce insulin resistance and improve the metabolism of blood sugar. 

#3 – Get Plenty of Rest

Never underestimate the power of sleep. In order for your body and mind to function the right way, you need to get a minimum of 7 hours of sleep every single night. Having a proper sleeping pattern is a key step to preventing fatigue. When you get plenty of rest your will feel rejuvenated and ready for the day. When you don't get enough rest, you will feel very sluggish and unable to focus. 

#4 – Have a Little Lemon Balm

This perennial herb is used to treat a variety of different ailments. The chemicals it contains have a very calming effect. When you are calm you r level of mental fatigue is significantly lowered. For best results mix lip balm with nettle, raspberry leaf, oat tops, ginger, and licorice. Consume this fatigue fighting mixture at least 3 times a day and you may be able to completely eliminate fatigue. 

#5 – Take a Nice, Warm Salt Bath 

Salt baths are great for helping you release your fatigue. Just take a little salt and add it to a tub of lukewarm water. Sit in the salt water for about 10 minutes. Allow your body to relax as the salt massages your pores. Never let your face or hair get in the salt water. Tie your hair up and submerge yourself in the water from the neck down. 

# 6 – Drink a Glass of Wine

All the wine lovers out there will love this remedy. When it comes to getting rid of fatigue all you may need is a glass of wine. 

Take 1 liter of your favorite red wine and mix it with the following ingredients:

·      25gm of sage

·      25gm of rosemary

·      2 tsps. of honey 

Find a glass container and mix in the wine, rosemary, and sage. 

Put the glass container in a pot of boiling hot water for 20 minutes. 

Remove the container, strain the liquid, and add in the honey. 

Let it cool off a bit and enjoy. It is the perfect way to end a long day. 

#7 – Consume Rose Petals

Rose petals are known for their ability to help combat depression and tension. Generally speaking, both are a direct result of mental fatigue. Get 20 to 30 rose petals and mix them in a glass of water. Boil the mixture for about 15 minutes. Once it has cooled down you will need to store it in an airtight container. Have a glass up to 3 times a day and watch the fatigue go away. 

#8 – Add Spinach To Your Diet

If you have chronic fatigue, consuming spinach is one of the best remedies. Spinach is a very nutrient rich food. The folate it contains helps fight chronic fatigue. Spinach also provides your body with other nutrients that give it energy and ward off fatigue. 

For best results, consider having spinach at least once a day. You can eat it or drink it in a smoothie or juice. Look for recipe ideas so you can avoid burn out.