Benefits, Downsides, Dosage, and More

Benefits, Downsides, Dosage, and More

  • June 16, 2021

If you’re looking to boost your protein intake, protein powders are a convenient and relatively inexpensive way to do so.

Yet, with seemingly countless types on the market, it can be hard to figure out which one best suits your health and fitness goals.

One popular choice for building muscle is a milk protein called casein.

This article explains everything you need to know about casein, including how it works, its benefits, and how much to take.

Casein comprises around 80% of the total protein in cow’s milk, while whey accounts for the remaining 20%. Whey is the liquid part of milk, while casein is the curds (1).

Take cottage cheese, for example — the liquid settled on top contains whey that has separated from the firm casein-containing curds below. Newly opened or unmixed yogurt is another example of when you can often see the whey-containing liquid separated from the solid yogurt.

Casein protein is made from skim milk. First, the whey is drained away. Then, the remaining milk curds are washed with water, drained, dried, and ground into a powder.

Micellar casein is the most common casein protein supplement available and contains 80–82% protein by weight.

Summary

Casein is the predominant protein in milk that can be isolated to make casein protein supplements.

Both whey and casein protein are high quality, complete proteins, meaning that they contain all nine essential amino acids. Amino acids are the building blocks of protein, and you need to get the ones categorized as essential through your diet.

Despite their similarities, your body digests and absorbs casein at a much slower rate than whey.

According to older research, this is because the acidic environment in your stomach causes casein to clot or form a gel. As such, it takes your body nearly twice as long to digest and absorb the same amount of casein as it does whey (2, 3).

For this reason, whey protein is commonly characterized as a quickly digested protein, while casein is characterized as a slowly digested protein.

Summary

Casein protein forms a gel in your stomach, significantly slowing the rate at which it’s digested and absorbed.

The slow-digesting properties of casein protein and its nutrients offer several benefits.

Muscle growth

Casein protein is an excellent choice if your goal is to build muscle.

Despite its slower rate of digestion and absorption, it has been shown to offer muscle-building effects similar to those of whey protein when consumed around a workout (4).

Plus, when it comes to building muscle while you sleep, casein may be the better nighttime snack (5).

The gel that casein forms in your stomach supplies a steady stream of amino acids to your muscles throughout the night and supports muscle recovery and growth (5).

Decreased hunger

Dairy proteins, especially casein, reduce appetite by increasing feelings of fullness and delaying hunger.

This is because it takes several hours for your body to digest and absorb it.

As such, adding casein protein to your diet can be helpful if you have a weight loss goal or struggle to stay full between meals (6, 7).

High in beneficial nutrients

Some casein protein powders are an excellent source of calcium, supplying about 50% of the daily value per serving (8).

Calcium supports many bodily functions related to bone, muscle, and vascular health (9).

What’s more, casein protein contains bioactive peptides that have been shown to lower blood pressure in the same way as certain medications commonly prescribed to lower blood pressure (10, 11, 12).

Summary

In addition to aiding muscle growth, casein protein promotes feelings of fullness and contains beneficial nutrients like calcium and bioactive peptides.

When considering whether casein protein is right for you, it’s best to weigh its benefits with its potential downsides.

A common allergen

Cow’s milk allergy is common in children. Fortunately, most children outgrow it, making it less common among adults (13).

Being the major protein found in dairy, casein is a common allergen. If you have a milk allergy, you should avoid all foods and supplements that contain milk proteins, including casein and whey protein powder.

You should also avoid casein protein powder if you have an allergy to soy, as many casein products contain soy as an additive.

Fortunately, if you’re lactose intolerant, you can safely consume casein protein powder since most — if not all — of the lactose is removed during the manufacturing process (14).

Less leucine than whey

Leucine is one of the three types of branched-chain amino acids (BCAAs). The other two are called isoleucine and valine.

While all amino acids are important for building muscle, leucine is the one that triggers the muscle-building process (15, 16).

Because whey protein contains about 26% more leucine than casein, it may be more effective at stimulating muscle growth — both at rest and after a workout (17, 18, 19, 20).

The faster digestion and absorption of whey protein may also explain why it’s speculated to be better for building muscle than casein (21).

However, whether the greater stimulation in muscle growth provided by whey protein is significant enough to result in greater gains in muscle size and strength over time compared with casein protein isn’t fully established.

In either case, while the leucine content and rate of protein digestion and absorption are important determinants of muscle growth stimulation, other factors like total protein intake and protein distribution are likely more important (22, 23).

Summary

Casein protein is a common allergen and should be avoided if you have a milk allergy. Casein also contains less of the branched-chain amino acid called leucine, which helps kick-start the muscle-building process.

To reap the best results from your training, it’s best to consume 1–2 scoops (20–40 grams) of high quality protein like casein before or after your workouts (24).

Still, while it can be advantageous to consume protein around your workout, research suggests that your total daily protein intake is a better predictor of muscle strength and size. Therefore, as long as you get an optimal amount of protein each day, the timing becomes less important (25).

The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight. This is the estimated amount needed to prevent a deficiency — not what’s optimal for body composition or health (26).

If you exercise regularly, you may need twice or even triple the RDA, or 0.72–1.08 grams per pound (1.6–2.4 grams per kg), to optimally support muscle growth and recovery. For a person weighing 150 pounds (68 kg), this equals 109–164 grams of protein per day (27, 28, 29).

You can meet part of your daily protein targets by consuming 1–2 scoops (20–40 grams) of casein protein before bed to reduce muscle protein breakdown while you sleep (27).

When mixed, casein protein powder can be thick, so make sure to use at least 8 ounces (237 mL) of water and blend or shake it until smooth. You can also mix the powder with milk for extra protein and flavor if preferred.

In addition to protein supplements, you can optimize muscle building by getting enough calories and protein from nutrient-dense whole foods like nuts, lean meat, fish, vegetables, whole grains, and fruit (28).

Summary

You can drink casein protein around your workouts and before bed to support muscle recovery and growth.

Casein protein is a high quality, slowly digested protein that supports muscle recovery and growth.

It’s also rich in calcium and bioactive peptides that may lower blood pressure and can help keep you feeling fuller for longer.

While it’s safe if you’re lactose intolerant, you should avoid it if you have a milk allergy.

Weatherwatch: the health benefits of sunshine | Health

  • June 12, 2021

It is great to be in the sunshine again, and also a big boost for the body. The ultraviolet (UV) rays in sunshine help our bodies make vitamin D, which is needed for strong bones and protection against diseases such as diabetes and some cancers.

But quite apart from vitamin D, the UV in sunlight also lowers blood pressure and cuts the risk of heart attack and stroke by releasing nitric oxide in exposed skin, opening up blood vessels and increasing blood flow in the body. Blue light in sunshine also boosts the immune system by releasing hydrogen peroxide in the skin, energising key immune cells known as T cells, which can then move faster to any sites of infection.

Sunlight was long used for treating wounds and infections in the days before antibiotics. Florence Nightingale argued that wounded soldiers in the Crimean war should get direct sunlight in hospitals. And in the early 20th century, tuberculosis patients were treated in mountain clinics where they were exposed outdoors to strong sunlight. More recently, UV rays have been found to kill tuberculosis bacteria, even drug-resistant strains that are becoming more prevalent.

Sunlight is an astonishing drug, so long, of course, that the skin is protected from sunburn.

Probiotics benefits include weight loss, help with digestion and a healthy heart

Probiotics benefits include weight loss, help with digestion and a healthy heart

  • June 11, 2021

1. They aid digestion

Probiotics are made up of ‘good’ bacteria and taking them regularly can restore the natural balance of gut bacteria, said Rob.

“An imbalance of gut bacteria can mean that there are too many ‘bad’ bacteria,” Rob continued. “And as a result you may experience an unsettled digestive system which manifests itself as bloating, wind, constipation, or IBS.

“Taking a probiotic regularly or eating a diet which contains foods naturally high in good bacteria like kefir or sauerkraut could help.”

2. They are beneficial if you have had to take antibiotics for any reason

There is evidence to suggest that probiotic supplements can help cure antibiotic-associated diarrhoea.

Rob explained: “Taking antibiotics (especially for an extended period of time), can often result in diarrhoea. This is because the antibiotics kill many of the natural (and good) bacteria in your gut, which shifts the gut balance and allows harmful bacteria to thrive.

“So, by taking probiotics it aids the thriving of good bacteria in your gut.

“This reinforced the previous point that probiotics may help combat irritable bowel syndrome (IBS), reduce gas, bloating, constipation, and other symptoms.”

READ MORE: Diabetes type 2 warning: Five fruits that can raise blood sugar levels – worst culprits

10 Health Benefits of Drinking Green Tea with Lemon

10 Health Benefits of Drinking Green Tea with Lemon

  • June 8, 2021

Green tea with lemon juice is a soothing beverage you can enjoy at any time of day.

It’s full of flavor, delicious, and easy to prepare.

It’s also highly nutritious, and research has found that it’s associated with a long list of potential health benefits.

Here are 10 of the top health benefits of green tea with lemon.

Green tea and lemons are both high in antioxidants, compounds that help protect against inflammation and cell damage due to oxidation.

Green tea, in particular, is rich in antioxidants such as epigallocatechin gallate (EGCG), quercetin, chlorogenic acid, and theogallin (1).

Lemons are a good source of the antioxidants ascorbic acid, hesperidin, naringin, and ferulic acid (2).

Research suggests antioxidants play a key role in health and disease and may protect against chronic conditions, including heart disease, diabetes, cancer, and obesity (3).

Summary

Green tea and lemons are high in antioxidants, which can help protect against inflammation and chronic conditions.

Green tea with lemon can be a great addition to a healthy weight loss diet.

In fact, multiple studies have suggested that green tea can support weight loss and boost fat burning.

According to one review of 15 studies, drinking green tea with higher amounts of EGCG for at least 12 weeks was linked to decreases in body weight and body fat (4).

One study in 115 women also found that taking green tea extract for 12 weeks led to significant reductions in body weight, body mass index, and belly fat (5).

Although scientists need to do more research in humans, some studies suggest that lemons could also promote weight loss.

One animal study found that when mice were treated with citrus flavonoids, the size of their fat cells decreased. The citrus flavonoids also increased metabolism in mice fed a high fat diet (6).

Another animal study from 2008 found that feeding lemon polyphenols to mice on a high fat diet helped prevent them from gaining weight and accumulating fat (7).

Summary

Studies suggest that drinking green tea may help decrease body weight and body fat. Some animal studies have found that certain compounds in lemons could also help prevent weight gain.

Interestingly, some research suggests that green tea could help improve blood sugar control and protect against type 2 diabetes.

According to one review, drinking tea is linked to a lower risk of type 2 diabetes and diabetes-related complications (8).

Drinking tea regularly may also reduce inflammation and enhance the body’s ability to use insulin efficiently. Insulin is the hormone that moves sugar from the bloodstream into the cells (8).

One study in 92 people with type 2 diabetes also found that taking green tea extract for 16 weeks reduced insulin resistance. This may help support better blood sugar control (9).

However, other studies have found mixed results, and scientists need to do more research on green tea and diabetes (10, 11, 12).

Summary

Some studies have linked drinking green tea to a lower risk of type 2 diabetes and insulin resistance.

Research has found that both green tea and lemons are associated with several benefits for heart health.

In fact, one review reported that citrus flavonoids, including those found in lemons, may suppress inflammation, improve the function of the blood vessels, and support healthy cholesterol levels (13).

Another study found that people who consumed lemons daily had decreased blood pressure levels, especially when they also walked regularly (14).

Similarly, an analysis of nine studies showed that people who regularly consumed green tea had a lower risk of heart disease, heart attack, and stroke than those who didn’t drink green tea (15).

What’s more, a recent review of 24 studies also found that drinking green tea could help lower high systolic and diastolic blood pressure, both of which are risk factors for heart disease (16).

Summary

Studies have found that consuming both green tea and lemons is associated with improved heart health and reductions in several risk factors for heart disease.

Although further research in humans is needed, some studies suggest that green tea and lemon may offer several potential benefits for brain health.

For instance, one review of eight studies found that drinking green tea was associated in some studies with a reduced risk of dementia and cognitive impairment (17).

Another study found that consuming green tea frequently could improve the metabolism of certain proteins involved in the development of Alzheimer’s disease (18).

Some test-tube and animal studies have also found that certain compounds in citrus fruits may reduce inflammation, protect brain function, and prevent the buildup of plaque in the brain, which could contribute to Alzheimer’s disease (19).

Summary

Drinking green tea is linked to a lower risk of dementia, impaired brain function, and Alzheimer’s disease. Test-tube and animal studies also suggest that compounds found in lemons may improve brain function and protect against Alzheimer’s disease.

Lemons are an excellent source of vitamin C, a water-soluble micronutrient with powerful antioxidant properties (20).

Vitamin C plays a central role in the immune system by decreasing inflammation and enhancing the function of immune cells (21).

Increasing your intake of vitamin C may also help treat and prevent many types of respiratory and systemic infections (21).

What’s more, some animal studies have found that certain compounds in green tea, such as EGCG, could improve immune function and protect against autoimmune disorders, including multiple sclerosis (22).

Both green tea and lemons are also rich in antioxidants, which help support a healthy immune system (23).

Summary

Lemons are high in vitamin C, which can reduce inflammation and help treat and prevent infections. Certain compounds in green tea, such as EGCG, may improve immune function as well.

Green tea is a natural source of caffeine, which is a central nervous system stimulant that people often use to increase their energy levels (24).

Studies suggest that in addition to fighting fatigue, caffeine can enhance alertness and improve cognitive and physical functioning (25, 26).

Some studies have also shown that caffeine may improve athletic performance and increase endurance (27, 28).

Because green tea with lemon contains less caffeine than coffee or energy drinks, it may be a good option for those who are sensitive to the effects of high doses of caffeine (29).

Summary

Green tea contains caffeine, which can decrease fatigue, enhance alertness, and improve cognitive and physical functioning.

Kidney stones are hard mineral deposits that can form in the kidneys and cause symptoms such as pain, nausea, and frequent urination (30).

Drinking green tea with lemon is a great way to help prevent kidney stones from forming.

In fact, one large study found that drinking green tea was linked to a lower risk of developing kidney stones, especially among men (31).

The citric acid found in lemons may also help prevent kidney stones by increasing urine volume and binding to calcium oxalate. This prevents the accumulation of crystals that leads to kidney stone formation (32).

According to one review, consuming just 4 ounces (118 mL) of lemon juice per day could be beneficial for treating kidney stones (32).

Summary

Drinking green tea may be linked to a lower risk of kidney stones. Lemon juice also contains citric acid, which could help prevent kidney stones as well.

Green tea and lemons may both possess powerful cancer-fighting properties.

Several test-tube studies suggest that certain compounds extracted from lemons could help prevent the growth and spread of cancer cells (33, 34, 35).

Some studies have also found that eating more citrus fruits may be associated with a lower risk of several types of cancer, including lung, stomach, esophageal, and breast cancers (36, 37, 38, 39).

Research has also linked green tea to a reduced risk of cancer. In particular, studies suggest that green tea may help protect against bladder, breast, colorectal, and prostate cancer cells (40, 41, 42, 43).

Summary

Some studies suggest that lemons and green tea could reduce the growth and spread of several types of cancer cells.

Drinking green tea with lemon can be a great way to stay hydrated.

Hydration is essential for nearly every aspect of health. In particular, it’s essential for skin health, weight management, brain function, digestive health, and kidney function (44).

Drinking enough fluids each day may even help prevent a range of conditions, including kidney stones, headaches, and constipation (44).

Summary

Drinking green tea with lemon can help you stay hydrated, which could help support many aspects of health.

Making green tea with lemon at home is very simple.

To get started, bring about 1 cup (237 mL) of water to a boil, remove it from the heat, and let it cool for 2–3 minutes before pouring it into a cup.

Next, add a green tea bag and let it steep for 1–3 minutes. If you’re using loose-leaf tea instead, add about 1 tablespoon (2 grams) using a tea ball or infuser.

Finally, add some fresh lemon juice by squeezing up to half of a lemon directly into your tea.

You can enhance the flavor even more with ingredients such as honey, cinnamon, ginger, or fresh mint.

Enjoy 3–5 cups per day to stay hydrated and maximize the potential health benefits of green tea with lemon.

Summary

Green tea with lemon is easy to make at home by brewing green tea and adding freshly squeezed lemon juice.

Green tea with lemon may come with several health benefits.

In particular, it could promote weight loss, help you stay hydrated, increase your energy levels, and support the health of your brain, heart, and immune system.

Best of all, it’s also delicious and easy to prepare at home using just a few simple ingredients.

9 Science-Backed Benefits of Kimchi

9 Science-Backed Benefits of Kimchi

  • June 8, 2021

In case you haven’t heard, fermented foods are the cool kids of the nutrition world. Not only do they offer some impressive health benefits, but they come in a ton of textures, flavors, and colors.

Move over, pickles and sauerkraut. We’re diving into the health benefits of kimchi.

Kimchi is a type of fermented dish that has a tangy, sour, salty taste. The star of the show is usually Chinese cabbage, but kimchi can be made with other veggies, too. You can find kimchi with onions, radish, carrots, cucumbers, and more.

It’s usually flavored with garlic, ginger, salt, sesame seeds, and soy sauce, but recipes can vary.

Kimchi is fermented. That means microorganisms break down carbohydrates in the vegetables, creating an acidic environment that gives kimchi its signature tang.

Thanks to all the veggies and this fermentation process, kimchi has been linked to some pretty impressive health benefits. Here are a few that are backed by research.

Kimchi may be a low calorie food, but it’s high in plenty of the nutrients that your bod needs to stay healthy. Because it’s loaded with veggies, it’s particularly high in provitamin A, vitamin C, vitamin K, folate, and manganese.

And it gets even better. A research review suggested that the fermentation process helps break down compounds that impact nutrient absorption. That may make it easier for your body to absorb all the vitamins and minerals found in kimchi.

Fermented foods (like kimchi) are famously gut-friendly. That’s thanks to the probiotics they contain. Probiotics are friendly bacteria that can benefit your digestive health and your whole bod’s wellness.

Rich in probiotics

There are a bunch of factors involved in keeping your gut in top condition, but a research review showed that getting plenty of fermented foods is particularly helpful for digestive health.

That’s because probiotic-rich foods have the ability to alter the composition of gut bacteria. They can also improve the overall health of your digestive system by improving the integrity of your intestinal lining.

Full of fiber

Kimchi contains veggies, and veggies are a great source of fiber. Your gut loves fiber! It can help promote healthy poops and it feeds the friendly bacteria that live in your gut.

How much fiber you’ll get depends on the ingredients in the kimchi. But in general, fiber from veggies = gut health bennies.

A healthy gut is critical for a healthy immune system. So, all of the digestive benefits you get from kimchi as a fermented food actually work to promote immune function as well.

Studies show that the lactic acid bacteria found in kimchi have the ability to modulate your immune system.

In fact, eating kimchi might be associated with a lower risk of allergy conditions like asthma and atopic dermatitis. This may be due to its immune-enhancing effects.

Fermented foods also have antibacterial, antiviral, and anti-inflammatory properties. That can help your body prepare to fight off infections.

Keeping your heart healthy should be at the top of your to-do list. And maintaining a nutritious diet rich in delish fermented foods like kimchi can help keep your ticker in top shape.

Studies show that consuming kimchi may help reduce risk factors of heart disease (like high cholesterol and high blood sugar levels).

For example, a small 2011 study found that eating fermented kimchi led to significant reductions in total cholesterol, insulin, blood pressure, and fasting blood sugar compared to consuming fresh kimchi.

Other studies in rodents and humans suggest that kimchi and kimchi extracts may help reduce “bad” LDL cholesterol and prevent plaque buildup in your arteries.

Oxidative stress is a term that refers to an imbalance of “oxidants” (aka free radicals) and “antioxidants” (substances that help protect your cells from damage).

Kimchi’s a great source of antioxidants, so it may help protect your cells against damage caused by oxidative stress. That could help lower your risk of developing certain diseases.

In a 2014 test tube study, kimchi showed powerful antioxidant activity against a variety of oxidants. It also protected cells against oxidative damage and helped improve cell survival.

Kimchi may also help protect against cellular aging caused by oxidative stress. It might reduce free radical production and boost antioxidant defenses. Although this is super cool and promising, more research in humans is needed.

Kimchi is brimming with plant compounds that offer protective properties.

Because it’s made with veggies and spices, this tangy dish contains polyphenols and glucosinolates. These are known to have antioxidant and anti-inflammatory properties.

For example, Chinese cabbage, which is a major ingredient of kimchi, contains caffeic acid and p-coumaric acid. Those are both polyphenols that function as antioxidants.

But most peeps don’t eat enough high polyphenol foods. You might be majorly missing out on all the benefits these compounds have to offer. Don’t worry though, adding a serving of kimchi to your daily diet can help give your antioxidant intake a serious boost.

Inflammation isn’t always a bad thing. For example, your bod needs inflammation to fight off infections and heal from injury. However, long-term inflammation is linked to increased disease risk.

Eating plenty of foods rich in anti-inflammatory compounds (like kimchi) may help counteract inflammatory processes in your body.

A mouse study found that kimchi intake helped decrease inflammatory compounds and increased some antioxidants that help reduce inflammation.

Another test tube study showed that a probiotic isolated from homemade kimchi called L. plantarum KU15149 had significant anti-inflammatory effects. Researchers are excited by these findings, but more studies in humans are needed.

Kimchi may offer some major benefits for your brain.

Because kimchi contains compounds that help protect against oxidative stress and inflammation, it may have brain-protective effects.

Keeping your gut healthy is also important for your brain, so munching on probiotic-rich foods like kimchi can help your gut and your cognitive health. Win, win!

A research review of studies with mice suggested that kimchi may protect against difficulties in thinking, but more research in humans is needed.

On top of being amazing for your bod, kimchi is delish and versatile.

Here are a few ways to use kimchi:

When it comes to kimchi, the culinary possibilities are endless. Don’t be afraid to use this flavorful ingredient to add a little pizazz to your fav dish.

Kimchi is a Korean staple that’s both flavorful and nutritious. It’s linked to a number of health benefits from boosting the health of your gut to increasing your intake of antioxidant and anti-inflammatory compounds. You can purchase kimchi pre-made or, if you’re feeling adventurous, try out making your own homemade kimchi.

5 potential benefits of exosome treatment

5 potential benefits of exosome treatment

  • June 8, 2021

For the better part of the 2000s, stem cell therapy ruled the public health conversation in the United States. The only thing that came close to supplanting it as the most controversial science and health topic was cloning.

These days, it’s normalized enough that people line up for treatments involving stem cells without giving it a second thought. Exosome treatment is one of the more popular varieties, and there’s no wonder why. It has a broad range of benefits, many of which you’ll learn about if you read on.

1. Fighting Pain and Mobility Issues

Before COVID-19, the opioid epidemic was the biggest public health issue in the United States. As important as solving that issue is, it cut the number of options available to chronic pain patients.

Without effective treatment and accommodation, chronic pain affects mobility, mood, and relationships. It makes daily life and employment difficult. Suffering from it and the ensuing struggles can even lead to suicide.

The good news is that exosome therapy and other stem cell treatments lend some hope.

Arthritis is a common immune condition that causes great pain for many. Immune system disorders often involve miscommunication between cells. Exosomes’ primary function is communication, solving that issue, and boosting the immune system.

Joint inflammation is a key symptom of arthritis but exists in other forms, as well. Inflamed joints after injuries can end athletes’ seasons without proper treatment. Exosome therapy treats joint inflammation and pain, whatever the cause.

2. Eliminating Surgical Risk

Surgery solves an endless range of ailments and helps achieve appearance goals. In terms of risk, there’s never been a better time to get surgery. Laparoscopy, lasers, and robots are a few of many tools that reduce tissue damage.

Today’s post-surgery therapies have folks back to regular activity faster than we imagined possible even a decade ago. Exosome treatment and other stem cell therapies are one way to restore function sooner than later.

No matter how advanced surgery gets or how effective rehab becomes, there are always risks. Issues with anesthesia, infections, and even freak accidents like surgeons sewing their equipment into patients’ bodies are all too common. The only way to remove these concerns is by avoiding surgery.

Exosome therapy is a non-invasive substitute for some operations. It doesn’t come with the same risks or recovery period. It’s also a great option for elderly people who can’t risk surgery and folks with conditions that make it impossible.

3. Restore Youthful Looks

Exosomes can turn around someone’s quality of life by solving a painful condition or restoring mobility. They’re also useful for less pressing matters, such as restoring youthful looks.

Treatments like Botox and collagen injections aren’t long-lasting and can lead to adverse reactions. Because exosome therapy stimulates cell production, the body fills in wrinkles and restores skin elasticity. It doesn’t come with the infamous stiffness of Botox and won’t droop as dermal fillers can.

Anti-aging therapies aren’t a must for everyone, but they are for some, making this extra important.

Whether you think it’s right or not, we have high expectations for entertainers and models. Showing your age in some professions can push you out of your field. Using exosomes to reverse the aging process has a less artificial look than some other procedures and lasts longer, extending careers.

4. Using Exosome Treatment for Physical Limitations

Medication is the most popular treatment for erectile dysfunction (ED), to the point that solutions have nicknames like “the little blue pill.” Despite pills’ popularity, they have several downsides.

The most popular ED meds have no long-term benefits: You rely on them for each sexual encounter. They can interact with other drugs and aren’t recommended for patients with certain conditions, such as heart disease and both high and low blood pressure.

ED pills also come with ugly side effects, including headaches and gastrointestinal distress.

Exosomes, on the other hand, have long-lasting results and no major side effects. Rather than providing a temporary fix, they help heal damaged nerves and tissues. This can increase how long erections last. For some, the method also boosts penile length and girth.

The treatment also helps people with conditions such as Peyronie’s disease, also known as PD. The main symptom is built-up scar tissue that results in a curved penis. Some PD patients can’t have sex due to erectile dysfunction and/or pain.

That all can change for PD patients who undergo exosome therapy. The healing process awakens dormant cells and improves blood flow. It makes enjoyable sex possible again.

5. Restore a Full Head of Hair

Bald is beautiful, but it’s not everyone’s cup of tea. Those who have a lot of pride in their hair may see their self-confidence tank when they go bald. It affects some folks’ sex lives, whether that’s because their significant others dislike it or because they don’t feel attractive and struggle to get in the mood.

For all of these reasons, there’s an infinite range of treatments and has been pretty much since the beginning of recorded history. The grand majority of them never amounted to much, and some were downright nasty!

If you’ve tried everything from hair plugs to superstitious treatments without success, don’t despair.

Exosome treatment is a modern solution for hair restoration, and it’s effective. It’s not like treatments that try to mask hair loss or graft hairs from one part of the head to another. Instead, exosomes restore follicles so hair can grow again.

Entertainment and the Information You Need for Success

Expect to hear more and more about exosome treatment in the coming years. It’s one of the most modern medical treatments available and continues growing due to its wide range of benefits.

If you want to learn about more of the latest and greatest science to make your life better and info to propel you to success, you’re on the right website. Our articles are sure to inform and entertain, so click on another one and pick up new knowledge today.

6 Emerging Benefits of Amla Juice

6 Emerging Benefits of Amla Juice

  • June 3, 2021

Also known as Indian gooseberry, amla is a type of tree native to Asia.

The tree is known for its small green fruits, which have a unique flavor often described as sour, bitter, and astringent.

Amla fruit is often enjoyed pickled or candied. It’s also sometimes sold as a powdered supplement or consumed as a juice for a quick and convenient way to squeeze some extra nutrients into your diet.

Amla juice is not only versatile and delicious but also highly nutritious and associated with a variety of health benefits.

Here are 6 of the top benefits of amla juice.

Amla juice is a great source of vitamin C, which is a water-soluble vitamin that acts as an antioxidant (1).

In fact, according to one review, amla is one of the richest sources of vitamin C, packing 600–700 mg of vitamin C into each fruit (2).

In addition to protecting the cells against oxidative stress, vitamin C can enhance immune cell function (3).

According to one review of animal and human studies, vitamin C could help prevent certain types of infections and may even shorten the duration of the common cold when consumed regularly (4).

One older animal study also found that administering large amounts of amla extract to mice helped protect against oxidative stress and cell damage caused by arsenic (5).

However, more research is needed to determine how amla juice may affect immune health in humans.

summary

Amla juice is a great source of vitamin C, an important micronutrient that may boost immune function. One animal study also found that it helped protect against oxidative stress, but more research in humans is needed.

Although research in humans is limited, some promising animal studies suggest that amla juice could help improve liver function.

In one animal study, feeding amla to rats on a high fructose diet increased levels of several key proteins involved in metabolism, which could help prevent fructose-induced fatty liver disease (6).

Another animal study observed similar findings, noting that amla extract reduced body weight and belly fat while improving fatty liver disease in rats on a high fat diet (7).

Amla juice is also rich in antioxidants and possesses powerful anti-inflammatory properties, both of which could be beneficial for liver health as well (8, 9).

summary

Some animal studies have found that amla juice could support liver health, which may be due to its antioxidant content and anti-inflammatory properties.

Interestingly, some research shows that amla juice could offer several benefits for digestive health.

For example, one study including 68 people with gastroesophageal reflux disease (GERD) showed that taking two 500-mg tablets of amla extract twice daily for 4 weeks led to significant reductions in the severity and frequency of heartburn and regurgitation (10).

Another 2011 animal study found that amla fruit has antidiarrheal properties and may prevent muscle spasms, which could help treat stomach cramps and discomfort (11, 12).

Several older animal studies also show that amla extract may help heal and prevent stomach ulcers, which may be due to its antioxidant content (13, 14, 15).

Further studies are needed to evaluate whether amla juice specifically affects digestive health in humans.

summary

Animal studies show that amla could help treat and prevent several digestive issues, including GERD, diarrhea, and stomach ulcers.

Multiple studies suggest that amla juice may improve several aspects of heart health.

In one study, consuming 500 mg of amla extract twice daily for 12 weeks reduced triglyceride, total cholesterol, and LDL (bad) cholesterol levels in 98 people with abnormal blood lipid levels (16).

What’s more, those who consumed amla extract experienced a 39% reduction in the atherogenic index of the plasma compared with a control group. The atherogenic index is used to measure the risk of excess cholesterol buildup in the arteries (16).

Another small study found that supplementing with amla extract for 12 weeks improved several risk factors for heart disease in 15 adults with overweight or obesity, leading to a reduction in cholesterol levels and inflammation (17).

Plus, some studies have shown that amla extract may decrease blood pressure, which is another key risk factor for heart disease (18, 19, 20).

However, keep in mind that these studies evaluate the effects of highly concentrated amla extract doses rather than amla juice itself. Therefore, more studies should be conducted to determine whether amla juice offers similar benefits for heart health.

summary

Amla extract may reduce several risk factors for heart disease, including cholesterol, triglyceride, and blood pressure levels, as well as inflammation.

Amla is often used to stimulate hair growth and protect against hair loss.

In one study in 42 people with hair loss, applying a serum comprising amla and other ingredients like coconut water and selenium to the hair daily for 90 days led to significant improvements in hair growth and density (21).

Another older study found that amla blocked a specific enzyme involved in hair loss (22).

According to one test-tube study, amla extract could stimulate hair growth by promoting the proliferation of specific cells in hair follicles (23).

While it’s unclear whether drinking amla juice may also help boost hair growth, it contains several nutrients that may be beneficial, including antioxidants and vitamin C (24).

Still, more research is needed to understand how drinking amla juice affects hair health.

summary

Amla extract could help prevent hair loss and increase hair growth by blocking the activity of a specific enzyme and promoting the proliferation of certain hair follicle cells.

Likely due to amla juice’s antioxidant content, research shows that it may support kidney health.

For instance, one animal study showed that administering amla extract to rats helped protect against kidney damage and preserve kidney function (25).

Similarly, another older animal study showed that amla extract helped prevent age-related kidney dysfunction by reducing oxidative stress (26).

Furthermore, one animal study found that amla extract helped normalize kidney function and increase antioxidant status in rats given a medication to induce kidney toxicity (27).

Additional studies are required to determine how drinking amla juice in normal food amounts may affect human kidney function.

summary

Animal studies have shown that amla extract helps protect against kidney damage and preserve kidney function.

Amla juice is easy to make at home and requires just a few simple ingredients.

To get started, chop up 2–4 Indian gooseberries and add them to a blender, along with 1–2 cups (250–500 mL) of water.

You can also mix in other ingredients, such as ginger, black pepper, honey, or sea salt.

Next, blend all ingredients thoroughly, use a strainer to filter the liquid and remove any pulp, and serve.

If you’re having trouble finding amla fruit, you can also buy premade amla juice from many online retailers and specialty stores.

For best results, be sure to look for a variety that’s free of added sugar, artificial flavors, and preservatives.

summary

You can easily make amla juice at home or purchase it premade from many online retailers and specialty stores.

Amla juice is highly nutritious and has been linked to several impressive health benefits.

In particular, studies suggest that it may improve kidney, liver, and heart health, enhance immune function and hair growth, and promote digestive health.

Plus, amla juice is delicious and easy to prepare at home, making it a great addition to a healthy diet.

Black pepper: Nutrition and health benefits

Black pepper: Nutrition and health benefits

  • June 2, 2021

Black pepper, and its alkaloid component piperine, have associations with many health benefits, including anti-inflammatory effects and potential cancer-fighting properties.

People have used pepper in traditional medicine for thousands of years, especially in Ayurveda, the traditional Indian system of medicine. Individuals used it mainly for treating menstrual and ear, nose, and throat disorders.

However, consuming too much black pepper can lead to gastrointestinal side effects, so people need to be careful not to use too much.

Keep reading to learn more about black pepper, including nutritional information, the health benefits, and the potential risks.

The table below shows the amount of nutrients in a teaspoon of ground black pepper, weighing in at 2.3 grams (g).

Currently, there are no dietary guidelines on how much black pepper a person of any sex or age group should consume.

However, the Dietary Guidelines for Americans: 2020–2025 notes that adding herbs and spices can help add flavor to a dish when a person is attempting to reduce their dietary intake of added sugar, sodium, and saturated fat.

There are several potential health benefits of black pepper for the body and brain, and many of them come from the black pepper compound piperine.

High in antioxidants

Piperine, the plant compound in black pepper, has strong antioxidant properties.

The body creates free radicals, unstable molecules that can damage cells, both naturally and in response to environmental stresses. Excess free radical damage can lead to serious health problems, including inflammatory diseases, heart disease, and certain cancers.

Research has shown that diets high in antioxidants could lessen free radical damage. For example, one review of both test tube and rodent studies found that black pepper and piperine supplements may prevent or slow the advancement of free radical damage and related diseases such as atherosclerosis, diabetes, and cancer.

Anti-inflammatory benefits

While there is no extensive human research on the anti-inflammatory benefits of black pepper and piperine, several rodent studies suggest that piperine may help ease inflammation.

For example, during one study aimed at learning whether or not piperine could suppress cardiac injury associated with doxorubicin, an anti-cancer drug, researchers found that lab mice injected with piperine experienced reduced inflammation.

Another rodent study suggests piperine’s anti-inflammatory properties may help protect renal tissue damage associated with ischemia-reperfusion. Ischemia-reperfusion refers to tissue damage that occurs when a part of the body does not receive enough oxygen.

Researchers have also found that specific piperine supplements may help decrease the chronic inflammation that people with metabolic syndrome experience, but more human research is necessary.

Antibacterial properties

A handful of reviews and studies point to piperine’s antibacterial potential.

For example, after a small review of studies involving black pepper’s antibacterial properties against gram-positive bacteria, such as Staphylococcus aureus, researchers concluded the spice could be a powerful ingredient for future therapies against both infectious diseases and foodborne pathogens.

Another larger scale review examined lab and human studies involving the many pharmacological properties of piperine, including antibacterial properties.

Similarly, one test tube study found that piperine and piperlongumine — a component of the long pepper plant — may help fight multidrug-resistant pathogens. The study’s authors concluded that both compounds might be helpful as bioactive compounds for new antibacterial drugs. However, authors from both reviews suggested more research is necessary.

Cancer-fighting properties

Although there have not been any human studies to date, several laboratory studies suggest the piperine in black pepper may have cancer-fighting properties.

For example, one comprehensive review of spices and cancer treatments notes that studies found piperine suppressed cancer cell replication in breast, prostate, and colon cancer.

Similarly, the substance showed promise as a therapeutic agent in treating osteosarcoma, a type of bone cancer. However, more scientists need to conduct more studies to investigate this effect fully.

Increasing “good cholesterol”

Researchers conducted a study of piglets randomly assigned a diet supplemented with or without black pepper and noted changes during their growing and fattening periods.

They found the piglets that consumed a diet supplemented with black pepper experienced a significant increase in high-density lipoprotein — which people call the “good cholesterol” — compared to other piglets.

The researchers believe these results might warrant further studies to explore the potential beneficial effects on lipid metabolism in humans.

Helping blood sugar control

A small 2013 study on humans on the effects of a supplement containing several bioactive food ingredients — including piperine — on insulin resistance found an improvement in insulin sensitivity. This means the hormone insulin was better able to regulate the uptake of glucose.

However, because the supplement contained multiple food ingredients, it is not clear if piperine alone would have produced the same results.

Nutrient absorption and gut health

Research from 2013 suggests black pepper may help boost nutrient absorption, as well as display prebiotic-like behavior, helping regulate intestinal microbiota and enhance gastrointestinal health.

Boosting brain function

Several animal studies have shown piperine may improve brain function, particularly for symptoms associated with degenerative brain conditions such as Alzheimer’s disease.

For example, researchers have found that piperine helped improve memory in rats with Alzheimer’s, as well as reducing the formation of amyloid plaques. These are damaging protein fragments that first develop in the areas of the brain linked with memory and cognitive function.

A study on humans found an association between Alzheimer’s and levels of piperine, but the researchers concluded they were not able to draw a reason for the link and stated more research is necessary.

There is not much scientific evidence to suggest black pepper causes any major health risks and side effects.

While consuming too much black pepper may cause digestive distress, this is true of most herbs and spices. And eating large quantities of black pepper may cause burning sensations in the mouth and throat.

However, some research does suggest that black pepper, or more specifically, piperine, can potentially lead to adverse effects in certain situations.

For example, studies involving rodents and humans have shown that piperine may boost the absorption of certain medicines, such as antihistamines. This might be helpful for poorly absorbed drugs, but it may result in overly high absorption of other medications.

Therefore, it is important to consult a healthcare provider about possible drug interactions before increasing black pepper intake or taking piperine supplements.

7 Health benefits of consuming tea regularly REVEALED by an expert

7 Health benefits of consuming tea regularly REVEALED by an expert

  • June 1, 2021

Consuming tea regularly comes with several health benefits. It can also improve your immune system which is much needed in this COVID 19 scenario. So, Shalini Raj, Founder, The Infused Kettle, talks about the perks of having different types of tea regularly.

People all across the world have been drinking tea for hundreds of centuries. No matter what the season is, tea can be a tasty and flavourful beverage as it can be served both iced or hot. But the best part is that tea’s benefits go much beyond refreshment. Plenty of research has been conducted about the perks of consuming tea. Habitual tea drinkers have been shown to live a longer and healthier life as regularly drinking tea has a lasting impact on their wellness. And during this COVID 19 scenario, it is highly important to consume tea regularly as it can also boost your immunity system. So, here’s how tea can help boost your resistance power revealed by Shalini Raj, Founder, The Infused Kettle.

Antioxidants

Tea is packed with numerous health-friendly nutrients. Natural substances, called polyphenols, are found in good quantities in both herbal and caffeinated teas. These substances are antioxidants and help reduce the risk of chronic illnesses. When processed, some of the polyphenol compounds are destroyed in tea. So, variants like tea powders, bottled tea drinks and decaffeinated teas do not offer the same health benefits.

Improves digestion

Tea has also been shown to boost the digestive system of our body, facilitating the processes involved in digestion. Many prefer to have tea post their meals for better digestion. Herbal teas, such as green tea and chamomile tea, can be good for people who are suffering from conditions like irritable bowel syndrome as they are an antispasmodic.

Boosts Immune Cells

Many teas, such as green tea or black tea, are loaded with natural, bioactive compounds which are very useful for making our immune systems stronger and keeping us healthy. Premium teas help us stay young and active for long. Research has shown that tea can boost immune cells to enable them to reach their targets quickly. For a much better immune system, try to consume tulsi tea.  

Hydration

Often, we must have heard people telling us not to drink too much tea as it could cause serious dehydration in our bodies. However, that is not really true. On the contrary, compared to other beverages like coffee, which is a diuretic substance that does dehydrate the body, tea is hydrating.

Enhances Heart Health

Tea drinkers are contributing towards keeping their hearts healthy. Research shows that habitual tea drinkers develop resistance to cardiovascular diseases and the risk is reduced considerably, especially in those who regularly drink green tea or black tea.

Prevents Diabetes

It has also been proven that the catechins present in green tea can help keep blood sugar in check and thus, reduces the risk of developing Type 2 diabetes.

Improves Brain Functions

The presence of the chemical L-Theanine in different varieties of tea have proven to be beneficial for improving brain health. It can strengthen the brain functions and help eliminate anxiety and stress, enabling one to relax.

Note:

This only works when you lead a healthy lifestyle and maintain a nutritious diet along with doing regular workout. But if you face any serious health issues, it is always better to consult doctor and not to rely on any home remedy.

Also Read: World Milk Day 2021: Chef Suvir Saran exclusively shares 3 milk recipes to celebrate the day


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7 science-backed benefits of pineapple, according to dietitians

7 science-backed benefits of pineapple, according to dietitians

  • May 29, 2021
  • Benefits of pineapple include easing digestion, boosting immunity, and helping with weight loss.
  • Many of pineapple’s benefits come from bromelain, an enzyme that acts as an anti-inflammatory.
  • Pineapple is also low in calories and high in vitamin C, manganese, and antioxidants.

Pineapple is the fourth most popular fruit in America – and with good reason. It can be enjoyed on its own, or in fruit salad, desserts, smoothies, and even savory salads or stir-fries. But pineapple isn’t just a tasty ingredient.

In ancient times, this tropical fruit was used in different cultures for medicinal purposes, primarily, as an extract applied to wounds for reducing inflammation. Today, we now know pineapple contains bromelain, an enzyme with anti-inflammatory properties that also may have cancer-fighting potential.

Here are just a handful of pineapple’s science-backed health benefits.

1. Packed with nutrients

A single one-cup serving of pineapple chunks contains:

Nutrient Amount Daily value (DV)
Calories 82.5
Fat 0.2 grams (g)
Vitamin C 78.9 milligrams (mg) 87.7%
Manganese 1.5 mg 65.2%

Vitamin C plays an important role in healing wounds, producing proteins, and absorbing iron, says Colleen Christensen, a registered dietitian with a virtual private practice.

Meanwhile, manganese is an essential mineral for brain and nerve function, calcium absorption, and blood sugar regulation.

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It’s also worth noting that one cup of pineapple contains 8.3 milligrams of the amino acid tryptophan. According to Christensen, this particular amino acid is a precursor to the feel-good, mood-boosting neurotransmitter serotonin.

2. Eases digestion

The bromelain in pineapple may help digestion because the enzyme breaks down proteins. It also reduces inflammation in the GI tract for those with inflammatory bowel disease.
Plus, a serving of pineapple offers 2.3 grams of dietary fiber, which can help bulk up stool and ensures regular bowel movements.

“When you combine the fiber and bromelain, they work as a team to encourage optimal digestion,” says Deborah Malkoff-Cohen, registered dietitian and certified nutritionist at NYC Eat Well.

3. May help with weight loss

Thanks to pineapple’s fiber content, it may also keep you fuller for longer, thereby aiding in weight loss efforts, says Christensen.

While there is limited research on the link between pineapple and weight loss in humans, a 2018 study in rats found pineapple juice decreased fat formation while also increasing the breakdown of fat.

4. High in antioxidants

Antioxidants are substances that protect your cells from free radicals – chemical compounds which may play a role in cancer and heart disease.

Pineapples are rich in a variety of antioxidants like:

Some research indicates phenolic acids offer antimicrobial, anticancer, and anti-inflammatory effects. Meanwhile, flavonoids have the same effects, but also offer protection and cardiovascular disease.

5. May boost immunity

The vitamin C content in pineapple may also help boost your immune system.

“Not only can vitamin C prevent certain infections but it may also help treat some, like certain respiratory and systemic infections,” says Christensen.

A 2014 study found elementary school-aged children who ate canned pineapple experienced fewer viral and bacterial infections in comparison to those who didn’t eat it.

The children who ate the most pineapple had nearly four times more disease-fighting white blood cells than the others. Researchers concluded eating 140 to 280 grams of pineapple daily may reduce infections, or at the very least, help you fight them off more quickly.

6. Soothes coughing

The bromelain in pineapple may help reduce coughing.Related Article Module: 8 of the best home remedies to soothe a cough naturally, according to doctors
“While pineapple likely won’t be a one-stop-cure for your cough it could help to resolve some inflammation,” says Christensen. “Additionally, the hydration it provides may feel good on a sore throat.”

A 2010 review examined natural treatments for tuberculosis and cited pineapple juice as “extremely helpful” in dissolving lung mucus when mixed with a dash of pepper, honey, and salt. This may be because of bromelain’s anti-inflammatory properties.

7. Strengthens bones

Pineapples’ high vitamin C content is also crucial for bone health.

In fact, a 2020 review found individuals who ate foods high in vitamin C had a significantly lower risk of developing osteoporosis and a 34% lower incidence of hip fractures.

Medical term: Osteoporosis is a disease that causes bones to become weak and brittle, thereby increasing the risk of fractures. It is most common in post-menopausal women.

Manganese may also reduce the risk of spinal bone loss in older women when taken with calcium, zinc, magnesium, boron, vitamin D, and copper. One 2004 study found postmenopausal women who took a supplement with this combination experienced a positive effect on bone density.

Insider’s takeaway

Pineapple is an antioxidant powerhouse that may bolster your immune system, strengthen your bones, and improve digestion.
Christensen says there are few drawbacks to eating pineapple. However, she cautions against eating it in excess if you have acid reflux.

“Pineapples are quite acidic, so eating large quantities may cause some to have symptoms of heartburn,” says Christensen. “Eating large amounts of fiber-containing food may also cause some GI upset, especially if a low-fiber diet is typically consumed.”

Additionally, Malkoff-Cohen says bromelain should be avoided before and after surgery, as well as if you take a blood-thinning medication since it can increase your risk of excessive bleeding.
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