The liver is a vital organ located in the upper right area of the abdomen, on top of the stomach, right kidney, and intestines. Although it is small, only weighing roughly three pounds, it packs a mighty punch when it comes to your overall health. The liver has several main jobs that contribute to how healthy you are.

Firstly, it regulates chemicals in the blood and excretes bile, which is a digestive fluid that helps you break down food. Bile helps the liver get rid of waste. The liver itself holds 13% of all the blood in your body, because blood from the intestines and stomach passes through it so that it can be processed. The processing of the blood involves breaking down drugs or other medications so that they can be metabolized through the body and used. The liver also helps to create certain nutrients for the body to use. (These are simply some highlights – overall, the liver is responsible for as many as 500 bodily functions!)

Some of the things that are broken down by the liver create free radicals, which are unstable atoms that can cause cell damage. Antioxidants are designed to neutralize those free radicals so that cell damage doesn’t occur. But what are antioxidants, exactly? And how do they impact the liver? Read on for all you need to know about how antioxidants affect liver health.

What are antioxidants?

In the simplest terms, antioxidants are molecules that help to fight off free radicals. Although the body has its own antioxidant defense system, antioxidants are also found in foods such as vegetables and fruits. The naturally occurring substance glutathione acts as an antioxidant within the body, while some vitamins also act as antioxidants, such as vitamins C and E. Antioxidants are essential to survival – every living thing needs them.

The reason why antioxidants are so important is because they make sure that there is an appropriate amount of free radicals in the body. While an overabundance of free radicals can lead to cell damage, a deficiency can also hinder your health because free radicals do have some positive roles in the body. (For example, immune cells use free radicals to help the body fight off infections, which keeps you from getting sick.)

The balance between free radicals and antioxidants is what’s important for overall health, and that is why the two are so important. If there is an imbalance, oxidative stress can occur, which can lead to many health issues including cancer and even liver damage.  

Are antioxidants good for fatty liver?

Fatty liver disease, also referred to as steatosis, is caused when there is too much fat build-up in the liver. Fatty liver disease is typically characterized as the liver having 5–10% of its weight in fat. There are many things that can cause fatty liver, such as alcohol abuse, diabetes, or obesity. When it occurs, the liver cannot function as it should.

According to research, antioxidants can be helpful in preventing fatty liver disease because of the way they protect against inflammation and fat accumulation. Other studies have found that people who have fatty liver disease may benefit from introducing more antioxidants into their system because it can help to regulate the way the body synthesizes fatty acids from glucose and other substances.

Can antioxidants cause liver damage?

While the natural antioxidants that occur in the body and food aren’t likely to cause liver damage, some reports have linked the overuse of antioxidant supplements with liver damage. This is because everything that goes into the body, especially medications and supplements, is eventually filtered through the liver. When there is too much of any given thing, the liver cannot effectively clear it out. It comes down to dosage: the higher the dosage, the more likely your liver is to struggle with processing.

That being said, the clinical research surrounding liver damage caused by antioxidants is scarce. While some studies have found that the use of herbal and other types of supplements has increased the risk of supplement-driven liver damage in the country, the types of supplements are not specifically named as antioxidants. Most of the evidence surrounding the use of antioxidant supplements shows beneficial side effects for those with liver damage or disease.

What antioxidants are good for the liver?

While all types of antioxidants are good for the body, research has found that some stand out when it comes to liver health. One particular study investigated the use of antioxidants to support liver health and found that the ones most closely associated with positive benefits included:

• Curcumin
• Quercetin
• Naringenin

These three antioxidants were shown to be possible and viable treatment options for people with liver injuries.

Other research has found that certain foods containing antioxidants may be beneficial, such as:

• Green tea
• Grapefruit
• Blueberries
• Cranberries
• Grapes
• Beetroot juice

Beetroot juice, in particular, contains antioxidants known as betalains, which have been shown to reduce the oxidative stress that can lead to cell damage in all areas of the body, including the liver.

Your liver is a miraculous organ that can make or break your health, depending on how you take care of it. Having adequate intake of antioxidants will ensure that you don’t fall victim to free radical damage and other issues that could hinder your liver’s ability to do its job.

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The past few years have brought the importance of the immune system front and center for many people. The onset of a global pandemic has made being healthy enough to fight off a viral infection even more vital. With rising cases and death tolls, there has been a lot of talk about which medications, supplements, or other factors could be used to improve the body’s ability to battle against infection.

One such supplement that has been explored for its effects on immunity is HGH, otherwise known as human growth hormone. But what is HGH, exactly? What can it do for the overall health of the body? And does HGH help your immune system?

What is HGH?

HGH, also known as somatotropin, is a type of peptide hormone that is naturally occurring in the body. It is secreted by the pituitary gland, a bean-shaped gland that sits at the base of the brain. The hormone itself consists of one chain of amino acids. The number of amino acids on the single chain is 191.

The production of the hormone is regulated by other hormones. One in particular, growth hormone-releasing hormone (GHRH), is mainly responsible for its production. GHRH is produced in the hypothalamus, which is another gland located in the brain. Other hormones involved in controlling HGH production include somatostatin and ghrelin.

HGH is produced on an hourly basis, so the body always has some level of HGH secretion happening. The highest levels can be seen following exercise, sleep, or trauma, and nighttime is when the hormone peaks at its highest level.

What does HGH do in the body?

HGH is most commonly associated with growth during childhood, as well as the health of the metabolism. It helps bones and cartilage grow during the early years of a person’s life. The release of HGH activates certain proteins that are involved in cell signaling and drive bone-forming cells to replicate. This process of cell signaling also leads to an increase in cellular growth and gene replication.

HGH plays a role in the function of a person’s metabolism by upregulating the insulin-like growth factor 1 – a polypeptide hormone that is similar to insulin in structure. When that regulation occurs because of HGH, protein synthesis and amino acid uptake increase within the body. HGH can also reduce how much glucose is found in the muscles and tissues.

Recent research has also found that there is more to HGH than was once previously thought, and that it can actually play various roles, including helping to regulate the composition of the body and maintain healthy heart function.

What are the positive effects of HGH?

When looking at HGH from a supplemental standpoint, there are several positive effects it can have. Since HGH is highest in childhood and plays a role in growth and development, recent research has looked into whether or not the hormone can help with issues that may arise due to low levels of natural HGH, such as a decreased ability to exercise, muscle mass loss, and lower bone density. It was found that taking an oral supplement of HGH did help to restore higher levels in healthy adults.

People with certain health issues may also benefit from HGH because it causes levels to deplete or affects the body’s ability to hold onto muscle mass. Some conditions that could benefit include muscle loss caused by HIV/AIDS or short bowel syndrome. The most positive effects of HGH are associated with increasing a person’s endurance and exercise tolerability. Other claims have been made surrounding its use in anti-aging, but these have not been clinically proven as yet.

Is there a connection between HGH and the immune system?

HGH has been found to play a crucial role in the development of the immune system throughout childhood. Because of this, there have been many claims that it could also help immune function as an adult. There is some research to back up these claims, but a lot of it revolves around certain diseases that cause the immune system to become weak.

For example, one study looked at HGH as a way to control COVID-19. The researchers found that many patients who were more vulnerable to the worst effects of the viral infection were found to be deficient in HGH. While the study called for more research surrounding HGH and COVID-19, it is their thought that HGH could potentially be helpful in reducing the risk of severe disease in those who contract the infection due to a weakened immune system. 

A clinical trial conducted on HGH and immunity also found that there was a connection between the immune system and the growth hormone. Specifically, the connection was because of the effect HGH has on the thymus, an irregular-shaped gland that produces immune cells known as T-lymphocytes. The trial found that HGH could actually stimulate the production of more disease-fighting cells, essentially boosting the immune system by promoting growth of the thymus.

While more research is needed to shed light on HGH and what it can do for both the overall health of the body and the function of the immune system, recent studies have found that it plays a much larger role than simply helping people grow during childhood.

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There is no shortage of weight loss tips, pills, concoctions, and programs out there. There is an entire multi-billion-dollar industry dedicated to helping people shed unwanted pounds. But while some of these products or tips work wonders, many others make bold miracle promises – and may not be healthy or even safe at all.

In some cases, people want to lose weight for their health, whereas other scenarios revolve around conforming to traditional “beauty standards.” Whatever a person’s motivation, losing weight can be a convoluted process simply because of the sheer number of possible ways out there. So, considering the dangerous side of weight loss, what’s the best way to shed extra pounds in a healthy manner? Read on to learn how to lose weight safely.

Can losing weight be dangerous?

While losing weight in and of itself isn’t typically dangerous and can be beneficial to one’s health, the way you go about it can be dangerous. For example, if a person decides that they want to lose weight fast and begins eating too little or not eating the right things, they may end up hindering their health rather than improving it.

Rapid weight loss is possibly the most detrimental and dangerous kind, as it can lead to health issues such as:

• Nutrient deficiencies
• A slowed metabolism
• Muscle loss
• Hormone changes
• Gallstones  
• Headaches
• Irritability

Because rapid weight loss is typically everyone’s goal, people who aim to lose weight the fastest are the most at risk.

What is the safest and healthiest way to lose weight?

The timeline for losing weight should always be slow and steady. Studies have found that losing weight at a pace of one to two pounds per week is the best way to not only maintain your health, but also be sure that the weight is kept off long-term. This is for a couple of reasons: people who lose weight slowly are less likely to gain it back, and during slow weight loss, many people adopt new, healthier lifestyle habits that they can take with them throughout the rest of their lives.

What you eat also matters. While being in a calorie deficit is vital to ensure that you’re burning more than you’re taking in, thus causing your body to lose weight, it’s not the entire picture. The foods you eat while losing weight are important, too.

Eating nutrient-dense wholefoods such as vegetables, fruits, lean meats, and wholegrain products will give your body what you need while keeping you in a calorie deficit. If you continue to eat poorly while in a calorie deficit, not only will your body become deprived of nutrients, you will also be forced to eat much less throughout the day.

Safe weight loss tips

There are many aspects involved in safe weight loss. The best way to lose weight safely and effectively is by following these tips:

1. Talk to your doctor first

Prior to beginning any diet plan, you should speak to your doctor about your current health situation and what your body can handle when it comes to losing weight. Your doctor knows you and your medical history, and will be able to supervise your weight loss so that it works effectively and doesn’t cause negative health repercussions.

2. Avoid overly processed foods

Processed foods are always high in things that can hinder weight loss, such as added sugar, fat, sodium, and calories. They have little to no nutritional value, too. Studies have also found that in some cases, processed foods can lead to addictive behaviors that cause a person to binge-eat, which can obviously hinder your weight loss efforts. Instead of processed foods, eat wholefoods that are as nutrient-dense as possible.

3. Practice mindful and slow eating

When you sit down for a meal, your body is hungry. As you eat, the body receives the food and will eventually send you a signal that it has had enough. The problem with this signal is that in some cases, people do not receive it fast enough, because they are eating too fast or eating mindlessly while doing something else.

When you focus on your food and eat more slowly, you will be better equipped to receive that signal when you’re actually full, as opposed to when you’ve already eaten too much. 

4. Be kind to yourself

Since losing weight slowly is the healthiest way to go about it, it’s possible to get discouraged when you don’t see immediate results. But it’s important to be patient with your body and kind to yourself, regardless of the results you see. As long as you maintain your efforts, the results you want will come.

5. Chill out

High levels of stress can actually cause a person to stop losing weight because the stress hormone, cortisol, gets released in high amounts, leading to cravings and the slowing of your metabolism. Stress can also invoke unhealthy coping mechanisms, such as binging on food or eating foods that will not aid in weight loss. 

6. Prioritize exercise

Movement is an important aspect for weight loss because it can lead to more calories burned throughout the day. Cardio is great for burning a lot of calories, and weightlifting or bodyweight exercises are great for building muscle, which will lead to a higher calorie burn while you’re at rest.

Weight loss isn’t easy (no matter what any weight loss company or product says!). The good news is that safe weight loss, while it takes time and hard work, is one of the best things you can do for your health, now and into the future.

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The human body requires a plethora of nutrients for all of its systems to function properly on a cellular level. Most of the vitamins and minerals we require can be found in food, and typically, the best way to ensure you’re getting enough is to eat a well-rounded diet full of whole grains, fruits, vegetables, and lean protein sources.

The problem with eating healthily is that for many people, it’s just not feasible 100% of the time. Between busy lives and extensive options of delicious but not-so-great-for-you foods, it can be difficult to get all the nutrients you need through diet alone. This is why many people turn to supplements to help pick up the slack where their diet may be lacking.

While healthy people can benefit from most supplements if their body is low on certain things, those with chronic health issues such as autoimmune disease may not benefit from every supplement. In fact, some supplements can exacerbate certain conditions. If you have a chronic condition, you may be wondering, “What supplements should I avoid with autoimmune disease?” Read on to find out.

What is an autoimmune disease?

To understand what an autoimmune disease is, it’s important to understand how the immune system works. The immune system is the body’s first line of defense against pathogens and other foreign invaders that can cause illness. When a pathogen enters the body, immune cells spring into action in order to neutralize that threat.

A person with an autoimmune disease has a faulty immune system. Their immune response kicks into gear even when no threat is present and begins attacking the body’s own healthy cells, leading to cell damage. The cause of this reaction is unknown. Autoimmune diseases can affect any part of the body, and each type typically presents with its own symptoms and complications.

What can make an autoimmune disease worse?

As mentioned above, the exact cause of autoimmune disease isn’t yet known. However, there are a few factors that can actually increase the risk of a person developing one, or make the symptoms worse for people who do already have a type of autoimmune disease. Some things that can increase the risk of developing autoimmune disease include:

• Smoking
• Being related to someone with an autoimmune disease
• Having one autoimmune disease already
• Obesity
• Infections

According to research, one of the biggest factors that can affect the worsening of an autoimmune disease or a flare-up in symptoms is stress. Certain medications have also been shown to play a role in the exacerbation of symptoms.

Do vitamins make autoimmune disease worse?

Since the immune system is revved up and attacking the body’s own tissues in someone who has an autoimmune disease, it’s thought that anything that makes the immune response stronger could end up making the autoimmune disease itself worse. This includes certain vitamins.

According to a report in the Sun Sentinel, high doses of anything that will “rev up” the immune system (such as vitamin C, beta carotene, cat’s claw, or echinacea) may actually be more harmful than helpful for people with autoimmune disease. However, research into specific vitamins has harbored different results. For example, studies on the use of vitamin C as an addition to formal treatment for autoimmune disease has found that, although it shouldn’t be used on its own, it can actually help regulate the immune pathways within the body.

Herbal supplements, on the other hand, have been shown to be detrimental to people with certain autoimmune diseases. One older study published in 2004 looked at the use of echinacea and algae spirulina in people with autoimmune disease and found that the use of these supplements actually caused a flare-up in symptoms. Other studies have corroborated this evidence, such as one published in 2021 that looked at how herbal supplementation using spirulina, chlorella, echinacea, and alfalfa affected autoimmune skin diseases. The study also found flare-ups and an increased immune response after use of the supplements.

Despite these findings, the situation may not be so cut and dry. For example, one vitamin supplement could help someone with a specific type of autoimmune disease while making symptoms worse in another. That is why it’s also important to speak to your doctor prior to taking any new supplements. They will be able to tell you what would be best to take for your specific condition.

What supplements help autoimmune disease?

Research has been looking into certain vitamins and supplements that may be a welcome addition to a treatment plan for those with autoimmune disease, and has found that some vitamins could be helpful. One particular study examined the use of zinc and vitamin D in people with autoimmune disorders and found that these immune-regulating nutrients showed great promise in balancing immune function.

Other research has looked at supplements such as prebiotics and probiotics, fish oils, vitamin D, and curcumin as possible options when it comes to helping reduce disease flare-ups. The study found that each supplement could help in its own way when used to address a specific type of autoimmune disease. For example, prebiotics and probiotics may be helpful in treating inflammatory bowel disease; curcumin was also shown to be beneficial in people with ulcerative colitis, as well as rheumatoid arthritis.

These findings prove that, although supplements can help with autoimmune disease, the type of disease and supplement must be perfectly matched in order for the supplement to be a help rather than a hindrance. 

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The onset of the COVID-19 pandemic had medical professionals scrambling for answers. They needed to know what the virus was, what it was capable of, and how they could develop viable treatment as quickly as possible to keep the global population safe. Throughout the pandemic, many different claims have circulated surrounding possible treatments for COVID, many of which have become hot topics of debate.

With researchers now having had more time to study and investigate the virus, more research is shedding light on possible treatment options for people with an active COVID infection, as well as the lingering symptoms known as long COVID. Some studies have even looked at peptides and what they could do to help. But what are peptides, exactly, and is there any clinical evidence to support the potential use of peptides in the treatment of COVID?

What are peptides?

Peptides are naturally occurring short chain amino acids. They are linked by peptide bonds, and are considered short chain because they have less amino acids than proteins. Typically, peptides have anywhere from two to 50 amino acids. Amino acids are often referred to as the building blocks of protein because they actually form the nutrient.

What do peptides do in the body?

Naturally occurring peptides have their own roles in the body and are found in every single cell or tissue. They can act as messengers to carry information throughout the body from blood to tissues.

There are many different types of synthetic peptides as well. Each type will play a different role in the body, and thus is important for its own special reason. For example, collagen peptides, perhaps one of the most well-known peptides, are associated with making collagen, which is protein found in the skin. These are often used in the beauty and health industries to help people with skin and joint health.

There are also peptides known as AMPs that have antimicrobial properties and play a role in the health of the skin. AMPs can also fight bacteria in the body and promote the fast healing of wounds. Other peptides such as creatine can help build muscle mass.

Is there a drug treatment for COVID-19?

Although many different drugs are being tested to treat COVID-19, FDA approval of these drugs is scarce. One specific drug to which the FDA has given the go-ahead is remdesivir, which is a type of antiviral medication that is administered intravenously. This medication is typically reserved for people who are hospitalized due to COVID-19 and is not used for those with less severe forms of the illness.

Many other drugs have been investigated for their effectiveness against COVID-19, with studies finding little are no evidence that they are beneficial. That being said, these studies have given medical researchers the chance to perform follow-up studies that may be beneficial in finding a treatment that works for both mild and severe COVID-19 infections.

Are there peptide drugs for COVID?

Research over the last couple of years surrounding peptides and COVID-19 has been lengthy, and some studies have found a strong connection between the viability of peptides and treating COVID-19. That being said, the type of peptide is important – not just any peptide will do.

One particular study looked at specific peptides that had antiviral properties, such as mucroporin-M1. The research found that this peptide did have some viability as an anti-viral against a COVID infection by way of disrupting the viral envelope.

Antiviral peptides and COVID-19

Other peptides have also been studied to see if they were effective against COVID. It was later found that when certain peptides are used in the battle against COVID-19, they can act as virus protein inhibitors. This type of effect is driven by the peptides’ ability to stop a virus replicating in other cells, thus causing the infection to eventually die down.

Another remarkable effect of certain peptides that have antiviral properties is their ability to modulate the immune system, making it more effective against the virus. The effect on the immune system can also stop it from working too hard – when this happens, it can lead to an overabundance of pro-inflammatory cytokines; a cytokine storm can then occur, which is a dangerous phenomenon in which the body begins attacking itself.

Cell death can also occur in people with viral infections such as COVID-19, and the study mentioned above found that using certain peptides may prevent that cell death and reduce the chances of organ failure.

While the preliminary research surrounding peptides is promising, more needs to be done to ensure that there is a common conclusion across the board that peptides can be used as a viable treatment option against COVID. Currently, research is continuing to consider peptides at the forefront of COVID-19 treatment. Peptide treatment may end up providing some light at the end of a very long COVID tunnel that helps the world return to normalcy.

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Your liver is one of your hardest-working organs. It plays a role in many essential bodily tasks such as storing nutrients, producing proteins, and even regulating cholesterol. The liver is also your natural detox organ in the sense that it breaks down certain toxic substances and sends them out of the body.

Without a healthy liver, your body will begin to suffer in various ways. That is why it’s important to take care of your liver so it can take care of you. But how can you do this? One way is through diet – so let’s take a look at some of the foods that support liver health.  

How do I make my liver healthy?

According to the American Liver Foundation, various aspects of your lifestyle are involved in maintaining and improving liver health. They suggest the following steps to help keep your liver as healthy as possible:

• Maintain a healthy weight
• Keep up with a regular exercise routine
• Avoid toxic substances such as alcohol and illicit drugs
• Practice safe sexual encounters
• Practice good personal hygiene
• Never misuse or overuse medications
• Get vaccinated against certain conditions such as hepatitis A or B if possible

Another great thing you can do for your liver health is fuel your body with healthy foods. But what foods help with liver health?

What foods are good for liver repair and function?

While many foods can ensure that your whole body is running at its best, there are some that stand out from the rest when it comes to the health of your liver specifically. They include:

1. Coffee and tea

While it might be surprising to see coffee on a list of liver health foods, it’s here for good reason! Studies have found the popular beverage helps protect against liver disease in both healthy people as well as those who already have chronic liver disease.

Staying on the caffeine train: tea is also hailed for its many health benefits, but many people don’t know just how good it can be for the liver. The type of tea you drink matters when it comes to liver health, though, with green tea being the best option. One particular study found that blood markers of liver health improved after people drank 10 cups of green tea per day.

2. Grapefruit

Grapefruit is often considered a “diet food”, but did you know it’s packed with nutrients and antioxidants that can boost your liver health? Two antioxidants that are dominant in grapefruit are naringenin and naringin, and both have been shown to protect the liver from damage and injury by reducing inflammation.

3. Blueberries and cranberries

Blueberries and cranberries contain high amounts of antioxidants known as anthocyanins. These have been shown to protect the liver from damage as well as prevent the development of lesions on the liver, which can lead to various issues.

4. Grapes

Red and purple grapes contain a plant compound known as resveratrol. Resveratrol has been shown to increase antioxidant levels in the body, prevent damage, and reduce inflammation, all of which can improve the function and health of the liver.

5. Prickly pear

Prickly pear is a type of cactus that you can eat. While it has been used in alternative medicine for centuries, many modern medical researchers are now looking at its use in the traditional medicine. Studies done on the prickly pear have examined how it can affect the health of the liver following alcohol consumption, finding that it reduces inflammation caused by drinking.

6. Beetroot juice

Beetroot juice contains many healthy substances such as nitrates and betalains, which are antioxidants that have been shown to reduce oxidative stress and widespread inflammation. When it comes to liver health specifically, beetroot juice has been shown to reduce damage and inflammation to the liver at the same time as increasing the organ’s ability to detox the body by increasing production of enzymes tasked with this job.

7. Cruciferous vegetables

Cruciferous vegetables such as Brussels sprouts, broccoli, and mustard greens provide many health benefits to the body because of their high nutrient and fiber content. Research has shown that eating these types of vegetables regularly can help to maintain and improve liver function by protecting the organ from damage at the same time as increasing its ability to detox the body.

8. Nuts

Nuts contain high amounts of plant compounds and antioxidant vitamins that are good for overall health. When it comes to the liver, studies have found that people who included nuts more in their diet had a lower risk of developing nonalcoholic fatty liver disease than those who skipped out on eating nuts altogether.

9. Fatty fish

Omega-3 fatty acids, which are found in fatty fish, are strongly associated with the reduction of inflammation. While this is typically connected to heart health, research on omega-3 fatty acids has found that adequate amounts can help to lower the amount of fat in the liver in people who already have an existing liver disease.

10. Olive oil

Olive oil is a type of fat, but it’s considered a healthy fat because of its many health benefits. Studies have found that consuming a small amount of olive oil every day can help improve the levels of fat in the liver as well as the amount of liver enzymes available to help with the detoxification process.

Your liver deserves all the good attention it can get because of how hard it works for your body. By introducing some (or all!) of the above foods into your diet on a regular basis, you can maintain and improve your liver health for years to come.

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Obesity has been linked to the onset of (and higher risk of developing) many different chronic illnesses and diseases. Many people talk about weight loss as if it is an easy process – but that is not always the case. There are so many factors that go into losing weight, and all of them need to be taken into consideration – age, activity level, diet and exercise, health status, genetics; the list goes on.

While there is no cure-all miracle pill for losing weight, there are things people can do if they are struggling to shed unwanted pounds. Aside from the obvious “eat less, move more” mentality, taking certain types of supplements that give the body a little push can be highly beneficial for those who have a difficult time losing weight.

One group of specific supplements that has shown promise in the area of weight management is peptides. But what are peptides, exactly? And how do they work for weight loss? Read on for all you need to know, including a list of specific peptides that aid fat loss.

What are peptides?

Peptides are naturally occurring substances made up of amino acids, which are considered to be the building blocks of protein. Within the body, peptides are similar to protein in the sense that they are made up of amino acids, though they have fewer than protein does.

Synthetic peptides (those made in a lab and used in supplements) are designed to mimic the peptides found in the body to help with certain processes and reactions. They have been used in many ways, such as to help with certain health conditions and aid in the overall health of skin and muscles. Peptides that help with skin health can act as collagen in the body, whereas creatine peptides can help with muscle growth.

Do peptides really work for weight loss?

As mentioned above, peptides are used to help mimic certain actions within the body that should already be taking place, but aren’t. These actions can include cell signaling, neurotransmission, and hormone production and release.

Research has been addressing the use of peptides for weight loss for decades now, and many studies have found that they can be helpful in losing weight or maintaining a healthy weight. However, no two peptides are alike, and people may respond differently to each type.

Peptides for fat loss and muscle gain

While not all peptides are designed to help manage weight, there are some that have been shown to be helpful when combined with a healthy lifestyle. They include:

1. AOD9604

AOD9604 is a type of peptide fragment that comes from the C-terminus of HGH (the human growth hormone). It is designed to have the same fat-burning action that HGH has, without any side effects.

Studies have examined the use of AOD9604 in people with obesity over the course of a 12-week study. During that time, the individuals aiming to lose weight were highly successful when using the AOD9604 peptide. The participants were put into groups and the group that lost the most weight did so while using a 1mg dose of AOD9604 over the course of the 12 weeks. 

2. 5-Amino-1MQ

The 5-Amino-1MQ peptide is relatively newer on the scene, but research surrounding its use for weight loss has shown it to be a viable contender. The way this peptide works addresses obesity on a cellular level by operating on mitochondria. When someone uses this peptide, they will experience an increase in energy.

Studies have shown that 5-Amino-1MQ not only works for weight loss, but also helps decrease other unhealthy consequences of obesity such as high cholesterol levels, slowed metabolism, increase in fat cell formation, and diet-induced obesity. This peptide works best when it is used alongside NAD+.

3. CJC-1295

This peptide is a type of growth hormone-releasing hormone analog that is designed to encourage the increased production of HGH and IGF-1. When these are increased, fat reduction, muscle growth, and better sleep can be more easily attainable.

4. Semaglutide

Semaglutide is used for obesity, but it has also been effective at helping people with illnesses that are often associated with obesity such as type 2 diabetes, high blood pressure, and high cholesterol.

Semaglutide is a type of hormone that is tasked with insulin production and restriction of glucagon release. This results in an overall decrease of blood sugar levels. It is also one of the only FDA-approved drugs available when it comes to peptides for weight loss, and research has shown that it may be one of the most effective weight loss drugs available on the market.

One particular study looked at a group of people who wanted to lose weight and found that over the course of the 68-week study, over 50% of participants lost more than 15% of their overall body weight by simply using semaglutide.

While the above peptides have been shown to aid in weight loss, they should never be used in place of a healthy diet and exercise. Losing weight is a multi-faceted process that requires dedication and commitment to making healthier choices. Using products such as peptides for weight loss can help in your journey, but you should also consult a doctor prior to trying any new weight loss plan.

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Detox diets have become mainstream in recent years because of all the promises they make in regards to improving overall health. Various claims include getting rid of harmful toxins from the body, cleaning the blood, and even helping to jumpstart weight loss. Detox diets are also purported to aid in the healing process of many health issues including digestive diseases, autoimmune disease, allergies, bloating, obesity, chronic fatigue, and inflammation.

The jury is still out on the detox diet because of a lack of clinical research. The detox diet studies that do exist are also flawed in nature, so it’s uncertain whether these diets work or if the people who have done them and claimed to feel better afterward were experiencing a sort of placebo effect. There are various types of detox diets, all of which offer the same claims of improved health. Read on for all you need to know, including the answer to the important question: what does “detoxing” actually mean?

What does detoxing mean? 

The word “detox” essentially means to get rid of unhealthy or toxic substances. Typically, detoxing used to be a process reserved for people who had been exposed to toxic chemicals or substances such as illicit drugs. Nowadays, though, detoxing is often used in the health space as a way to rid people’s bodies of harmful substances through a variety of methods.

The most common detox method is fasting; other common methods include limited diets where you only consume fruits, vegetables, or fruit juices and water. In some cases, a detox diet may involve use of supplements or colon cleanses/enemas to flush waste from the system.

The way detox diets are said to work is by giving the organs time to rest while stimulating the liver to detox more efficiently. They are also said to improve circulation and ensure that healthy nutrients are being reintroduced into the body.

What kind of detoxes are there?

Although all detox diets are said to have similar benefits as well as the same end goal, there are various ways a person can participate in a detox diet. They include:

• Fasting: The fasting that is done in a detox diet typically occurs for as little as one day up to as many as three days.
• Fresh fruit and vegetables: Many detoxes focus solely on consuming fresh fruit and vegetables in juice form. Smoothies, water, and tea can also be consumed while on this type of detox diet.
• Drinking specific liquids: Other than fruit juices or smoothies, some detox diets instruct people to drink only one type of special liquid, such as salted water or lemon juice.
• Elimination: Elimination detox diets aim to remove things that may cause issues with a person’s health, such as foods that contain heavy metals, allergens, or other contaminants. Other things that are commonly eliminated during detox diets include alcohol, coffee, cigarettes, and refined sugar.
• Supplementation: In some cases, people may have to take herbs or other supplements during a detox to help reintroduce healthy substances into the body.
• Getting rid of waste: A big part of a many detox diets is getting rid of waste. This is often achieved through the use of laxatives, colon cleanses, or enemas.
• Exercise: During a detox diet, emphasis is often placed on having a regular exercise routine.

The length of time a detox diet lasts and how intense it is will vary depending on the person and their goals.

Is a detox the same as a cleanse?

Both detox diets and cleanses follow the same sort of routine; however, cleanses are more focused on digestive health, whereas detoxes are likely to take the approach of aiding the body generally by removing toxins.

There are a few areas where some research has found detoxing to be of benefit. They include:

• Weight loss
• The avoidance of dietary sources of heavy metals
• More exercise, which is better for overall health
• The introduction of healthier foods into the diet
• Avoiding heavily processed foods that are bad for the body
• Drinking more water or tea and being more hydrated
• Limiting stress levels, which can help improve sleep

With that being said, if you were to follow certain elements of a detox diet such as focusing on whole and nutritious foods, eating more fruits and vegetables, drinking more water, and exercising regularly, you would likely see similar benefits – simply because these elements are part of a well-rounded and healthy lifestyle regardless of whether you are detoxing or not.

Should I detox my body?

While detoxing is a personal choice, the body has its own detoxification process that gets rid of toxic substances all on its own, so you really don’t have to participate in one at all. Your body is constantly making sure it has no buildup of harmful substances. The natural detox process is done by the liver and through the excretion of feces, urine, and sweat. The liver itself actually manages to take toxic substances and make them harmless, and then sends them out of the body.

While detoxing may be beneficial in some ways, it does not take a special diet to get rid of harmful toxins from your body. Your liver and other processes do this for you already. The idea of a detox diet, however, can be helpful in changing your lifestyle in a way that helps you prevent illness and the consumption of certain substances such as heavy metals or alcohol. If you do choose to detox, it’s important that you speak to your doctor first to ensure that your body can withstand the potential effects of your chosen detox diet.

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Whether you feel as though your body isn’t burning as much fat as it should be, or you’re aiming to lose weight and can’t seem to keep it off no matter how hard you try, you may start to believe that your metabolism is simply against you. While there is some truth to fast and slow metabolism affecting weight, having an ill-functioning metabolism can affect more than just your weight.

In fact, every single thing you do (from thinking to breathing to sleeping) relies on a properly functioning metabolism. But what is your metabolism, exactly? How does it work? And are particular foods better for boosting metabolism than others? Read on to learn all you need to know, including why certain foods speed up your metabolism.

What is your metabolism?

Metabolism is a bodily process that converts the food you eat into energy that can be sent throughout the body. For example, when you eat an apple, its components are broken down and divvied out through the metabolism process. Metabolism combines the food’s calories with oxygen, which aids in the release of energy.

While some people may believe that you only need energy when you’re engaging in an activity, that’s not true. Your body requires a certain level of energy to perform even its most basic functions, such as breathing, growing and repairing cells, and circulating blood.

When we talk about speeding up the metabolism, the conversation is usually more geared toward to weight loss or maintenance.

What is the metabolic rate?

As mentioned above, when the body is at rest, it still needs energy. This means you could be doing nothing but lying down and breathing and you’ll still be burning calories. Your metabolic rate, also referred to as your basal metabolic rate, is how many calories you need for those basic functions. Not to be confused with your basal metabolic rate, your resting metabolic rate is how many calories your body burns while at rest.

When you’re thinking about speeding up the metabolism with food, you’re looking to increase your metabolic rate so that your body burns more calories when you’re not working out or moving around.

How does food affect your metabolism?

Every time you eat, digest, or store food, your metabolism increases because of the thermic effect of food. The thermic effect is a boost in metabolic rate after you eat due to the energy it takes the body to chew, swallow, and digest food. This means that regardless of what you eat, you’re still boosting your metabolism at every meal.

Different foods will offer a different type of boost, because each food comes with its own thermic effect and therefore boosts the metabolism in different ways. For example, eating a large steak will have a much more powerful boosting effect than eating a few small pieces of fruit.

Other factors that affect metabolic rate

While food plays a role in your metabolism, there are other factors to be taken into consideration when figuring out how to boost your metabolism. Your age, for example, is a key factor, because as you age, your metabolism begins to slow down naturally. This is due to a variety of reasons, including less physical activity, a decrease in muscle mass, and simply the natural aging process of the internal components that make up the metabolism.

Your hormones, overall weight, muscle mass, and body composition also play a vital role in metabolism.

What foods make your metabolism faster?

While all foods will provide a brief boost in metabolism because of the thermic effect of food, some are better for this purpose than others. The best metabolism-boosting foods include:

Protein-rich foods

Foods rich in protein such as lean meats, eggs, dairy products, nuts, seeds, and legumes have been shown to help boost the metabolism because of they have the highest thermic effect of food. Plant-based protein sources such as beans also have the same effect and can aid in boosting metabolism.

Mineral-rich foods

Foods that contain high levels of iron and selenium are important for metabolism boosting because of the way they affect the thyroid gland. The thyroid gland helps to regulate metabolism, so when it is running as it should, it helps speed metabolism up. Foods that are rich in minerals include nuts and seeds, shellfish, cruciferous vegetables, and organ meats.

Image by Nathan Dumlao on Unsplash: What foods make your metabolism faster?

Chili peppers

Chili peppers can help to boost metabolism because of capsaicin, a chemical they have in abundance. Research has found that eating chili peppers or using supplements can help to boost the metabolism so much that it burns an extra 50 calories per day.

Coffee and tea

Caffeine has been shown to help the body burn more fat for energy as well as boost the metabolism so much so that the body burns up to an extra 100 calories per day. It does this by stimulating the body’s system to burn more calories.

Tea can also boost the metabolism because it contains catechins, which are compounds that promote overall health. Tea, especially green and oolong, increase the body’s ability to burn more calories and use fat stores for energy.

Water

While many people may not think of water as a metabolism-boosting food, it has been shown to increase the speed of metabolism because the body needs to use more energy to heat the water up to room temperature – a process known as induced thermogenesis.

While all foods have an effect on metabolism after you consume them, some are more effective than others at boosting the metabolic rate. So why not include some of the above metabolism-boosting foods in your next meal?

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When many people think of a winter diet, their mind goes directly to warm comfort food. In some cases, such food is just that: comforting. However, it can also be full of not-so-good-for-you ingredients such as extra fats, excess carbohydrates, and sugar. Unfortunately, even if these types of foods taste good, they’re doing your body a disservice, especially when it comes to your immune health.

During the winter months, there are fewer things more important than keeping your immune system running optimally. With cold and flu season and the added concern of COVID-19, immune health this winter has never been more important. The good news is that even during the winter months you can do certain things to keep your immune system functioning at its best, keeping your body in fighting shape if you do happen to encounter a virus or other pathogen.

How can I boost my immune system in winter?

There are many things you can do during the winter months to keep your immune system ready for battle, so to speak. They include:

Exercise

Exercise has been proven to help boost immune function. While most types of exercise will do, it’s best to keep it at a moderate pace and do it regularly. This could include lifting weights for roughly 30 minutes a day or going for a walk brisk walk outside. The only thing you’ll want to avoid is pushing your body too far, because exercise that’s too intense has actually been shown to have negative effects.

Get enough sleep

In the winter months, your sleep schedule may be compromised due to a lack of sunlight during the day and what feels like less time to accomplish the things you need to do. But sleep and immunity go hand in hand, so it’s important that you get the right amount of quality sleep during the winter months to ensure your immune system is ready to go if faced with infection.

Reduce stress where possible

Stress isn’t always avoidable – it’s often just a part of life. The unfortunate thing about this is that stress can actually hinder your immune system’s ability to ward off infection. To make sure you have the strongest immune system possible during the winter months, you’ll want to practice stress reduction techniques as much as possible to keep your stress levels at bay. Why not try a yoga practice or meditation session to keep yourself calm?

Get enough vitamin D

Vitamin D is vital for immune health. But there’s less sunshine in the winter, and that means your body isn’t getting the same amount of vitamin D that it does the rest of the year. If you can’t get outside as much in winter because of where you live, you might want to supplement with vitamin D or ensure that your diet has a lot of vitamin D-rich foods to keep your levels up.

What should I eat to stay healthy in winter?

What you eat during the winter to stay healthy is very similar to what you need to eat all year round to keep your body in good shape. Wholefoods, nutrient-dense fruits and vegetables, and lean protein sources are all good options to keep your body in fighting shape.

The foods that are most important when it comes to a healthy and well-rounded winter diet include:

• Colorful fruits and vegetables: These have high levels of minerals, vitamins, and antioxidants. If you can’t get fresh fruit and veg, opt for frozen over canned, as frozen options retain much of their nutrients more effectively.
• Healthy fats: Healthy fats play a role in the cellular response and function of immune cells. Healthy fats in the diet can include olive oil, avocado, and salmon.
• Fermented foods: Fermented foods help keep the gut bacteria balanced, which is important for immune health. Some fermented foods to add to your diet include yogurt, sauerkraut, kimchi, and kefir.
• High-fiber foods: Wholegrains and legumes are great fiber sources. Fiber helps to keep the gut healthy, which in turn helps the immune system. 
• Spices: Spices such as turmeric, black pepper, garlic, and ginger each possess their own immune-boosting properties.
• Lean means: Protein is vital for immune function, and lean meats are a great source.

As mentioned above, your body gets less vitamin D in the winter, so eating food that is high in vitamin D is also a great place to start for your winter immunity diet. Foods high in vitamin D include:

• Salmon, herring, and sardines
• Canned tuna
• Eggs
• Mushrooms
• Foods fortified with vitamin D such as orange juice, oatmeal, and some milks

When getting enough vitamin D through diet, you’ll always want to ensure that you’re getting enough calcium as well. Vitamin D is vital for calcium absorption in the body, so if you aren’t getting enough of it, your body won’t be able to absorb the calcium you do eat – which is not a good thing, because both these elements are important for immune health.

The immune system relies heavily on various nutrients to ensure that it runs properly. These include:

• Vitamin C
• Vitamin D (as mentioned above)
• Zinc
• Selenium
• Iron
• Protein

To ensure you’re getting enough of each, try to make sure you’re eating some or all of the aforementioned foods. For example, lean meats can provide you with a good amount of protein, zinc, selenium, and iron. Good choices would be lean beef, turkey, chicken, shrimp, lobster, or fish. Vitamin C can be found in colorful fruits and vegetables, which you can serve alongside your protein.

You also want to make sure you’re staying hydrated in winter. While it can be tempting to stick to hot cocoa and other warm winter beverages, plain water is best. If you do wish to have a warm drink, try mixing warm water with lemon and honey for the perfect winter beverage to help you stay warm and hydrated.

The secret to a winter diet that’s good for your immune system? Getting all the important nutrients the body needs all year round. Happy cooking!

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It can be hard to find the time or motivation to work out in the winter. Darker and shorter days make it feel like there’s just not enough time to fit everything in – and when it’s cold out, you probably just feel like snuggling on the couch instead! That being said, working out in the winter is just as important as working out in the summer (if not more so!). This is because the winter months leave more people deficient in key nutrients that affect immune function, and because catching a cold or flu is much more likely when the weather is on the colder side.

The good news is that you don’t have to brave the snow-covered streets or wind chill to take care of your physical health throughout the winter season. You also don’t have to push anything on your to-do list back either, because a workout can be as short as 15 minutes and still benefit your health! But how effective can a 15-minute workout be, and what sort of routine should you do? Read on for some tips for exercising in winter, including our favorite easy 15-minute winter fitness routine.

Can a 15-minute workout be effective?

According to a study published in The Lancet, 15 minutes is likely the bare minimum amount for daily exercise to be effective. While it may sound like it’s not enough, think of it this way: anything less than 15 minutes is likely not going to provide you with results, but 15-minute workouts and above can really benefit you.

The researchers of the Lancet study looked at varied durations of exercise and found that devoting even such a seemingly small amount of time to moving your body can actually boost your life expectancy by three years, and reduce your risk of death by 14%. The exercise itself can also be simple, such as a no-hassle brisk walk. 

Can you lose weight by working out for 15 minutes?

As is the case with a 15-minute workout being effective for your overall health, it can also help to shed unwanted pounds. However, to lose weight, your body must optimally be burning calories both while you’re working out and while you’re at rest. You will also need to reduce your caloric intake. When it comes to losing weight, the type of 15-minute workout you do matters more than the duration of your workout.

For example, high-intensity interval training (HIIT) is a great way to reduce the length of your workout while still getting the same weight loss benefits. One particular study looked at a short HIIT workout against other longer workouts, and found that even 10 minutes of HIIT is comparable to a 45-minute jog.

Another study found that HIIT can help you up your calorie burn by working more intensely but for less time. Researchers examined men who did both HIIT exercises and steady-state cardio and found that the HIIT participants burned more calories in much less time than their steady-state counterparts.

How can I exercise at home in winter?

It can be a little trickier to get exercise in the winter months, especially if you live in an area that is far too cold or snowy to offer you any sort of outside exercise options. However, home exercises that are done indoors can be just as effective. You don’t even need a home gym setup to accomplish at-home workouts!

Some easy ways you can incorporate quick workouts at home include:

• Yoga: All you need is a mat and a little bit of open space, and you can get moving with one of the thousands of instructional yoga videos on the web.
• Calisthenics: Calisthenics, or bodyweight exercises, are severely underrated – but they’re even used by the military because of how effective they are. Types of bodyweight exercises include push-ups, crunches, leg lifts, planks, squats, lunges, chair dips, and calf raises.
• Free apps: There is a plethora of free exercise app options for people who have no equipment and limited space.

How can I improve my cardio in winter?

If you’re looking for cardio in the winter, you don’t have to go all out and run around in freezing cold weather just to get it. There are plenty of indoor exercises you can do to boost your cardiovascular health, including:

• Dancing: Just because you don’t have a home gym doesn’t mean you can’t get your body moving! Just turn on your favorite tunes and dance the calories away. 
• Stair climbing: Whether you live in an apartment or a house, you likely have access to some sort of staircase. Climb up and down the stairs for just 15 minutes and you’ll have completed your daily cardio workout.
• Jumping jacks: Anyone can do jumping jacks, and they take up virtually no space!
• Mountain climbers: Mountain climbers involve you being in the plank position and essentially climbing your knees up to your chest, one at a time, at a quick pace.
• Jump rope: You do need a jump rope for this exercise (and high enough ceilings if you’re working out indoors), but there’s a good reason why boxers typically jump rope to stay in shape. It’s a highly effective cardio exercise.

The Easy 15-Minute Winter Fitness Routine To Keep You In Shape

Working out at home takes some motivation, but your health will thank you if you spend at least 15 minutes a day exercising. Try the following workout routine to get your heart rate up and reap the benefits of daily exercise:

• 1 minute mountain climbers
• 1 minute plank hold
• 1 minute bodyweight exercises (15 seconds of push-ups, 15 seconds of crunches, 15 seconds of lunges, 15 seconds of squats)
• 5 minutes jump rope or jumping jacks
• 1 minute repeated bodyweight exercises
• 1 minute mountain climbers
• 1 minute plank hold
• 1 minute repeated bodyweight exercises
• 1 minute jump rope or jumping jacks
• 1 minute mountain climbers
• 1 minute plank hold

This is just one exercise routine example that will have you partaking in cardio, strength building, and HIIT all at once – and it’s only 15 minutes long! Follow this routine or try putting together your own mix for a fast and effective daily workout routine.

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While immunity is an important part of everyday life, it’s hasn’t always been front and center when people think about their overall health. However, that has changed in recent years. Since the onset of the COVID pandemic, many people have begun thinking more seriously about their immune health. After all, the immune system is the first line of defense against pathogens such as the one that causes COVID-19. 

With more people than ever now focused on this type of preventive health care – the type that aims to prevent bad infections as opposed to simply treating them – natural and dietary health avenues are being explored more frequently. Those natural avenues tend to center around nutrients from food and other supplementation that can help give the body a boost when it needs it most.

Why is immune function important in the winter?

The immune system is important all year round, but it’s especially vital during the cold months. This is often when cold and flu seasons are at their peak. To complicate things further, research shows that cold temperatures also suppresses the immune system and provides viruses with optimal living conditions. These two factors play a large role in why it’s vital to keep your immune system in tip-top shape throughout the winter months.

No one wants to fall ill, and making sure that the immune system is running at its best is the only way to ensure that even if you do come into contact with a flu, cold, or even COVID, your body is prepared to fight it off and bounce back.

Peptides that boost immune function

Peptides are naturally occurring strings of amino acids that the body produces on its own. Unlike the typical amino acids that act as building blocks of protein, peptides are shorter chains, meaning they have fewer amino acids. That doesn’t mean they’re less important for health, just that they have different tasks to perform. One such task is making sure that the immune system gets the boost it needs to run properly.

Peptides naturally occur in the body; however, to boost your levels, you can eat foods that are high in protein such as meat, fish, dairy, eggs, whole grains, and beans. Peptides can also be found isolated in supplement form.

Some of the best peptides for immune health include:

Thymosin Alpha 1

Thymosin Alpha 1 is perhaps one of the most well-known peptides. It aids immune function and has also been used in the treatment of certain diseases. The peptide helps immune function by enhancing the action of immune cells known as killer T-cells so they’re better prepared to fight off infection.It also positively affects the action of dendric cells, which help to mediate the immune response on a cellular level.

Thymalin

Thymalin regulates the thymus, a gland that is key to producing T-lymphocytes, or immune cells, that aid in the adaptive immune response.Without proper amounts of this peptide, those cells will not be produced in adequate numbers and the immune system will suffer.

IGF 1

Also known as insulin growth factor one, IGF 1 binds to a receptor known as IGF 1R to encourage cell production throughout the entire body. Cells that are created include T-cells, which aid in immunity.

GHRP 6

GHRP 6 acts as ghrelin, which is the hunger hormone. Its job is to invoke the action of IGF 1 so that more immune cells are created, thus boosting immunity.

CJC 1295

CJC 1295 affects the growth hormone, causing it to be released. This leads to a reaction that causes the thymus to create T-cells.

Vitamins that boost immune function

Vitamins are needed for the body to function, and many of them play a vital role in the immune system. Some vitamins that are good for boosting immune health include:

Vitamin C

Vitamin C is the most well-known immune booster, and for good reason. Research shows that vitamin C helps immune function by supporting cellular responses in both the adaptive and the innate immune systems. It can also prevent the entry of pathogens through the skin by supporting skin barrier function. Vitamin C can also enhance the body’s ability to fight off disease by accumulating certain phagocytic cells.

This vitamin can be found in a variety of fruits and vegetables such as oranges, strawberries, and red bell peppers.

Vitamin B6

Vitamin B6 has the ability to boost the immune response because it helps to increase the production of antibodies in the system, and enhances the way cytokines and chemokines interact with one another (cytokines and chemokines are molecules within the body that aid in cell signaling).

Vitamin B6 can be found in seafood, fortified cereals, and chickpeas.

Vitamin E

Vitamin E is found in high concentrations in immune cells; it aids the cells in modulating immune function. It also helps to regulate T-cells, improve the integrity of immune cells so that they are safe from damage, and encourage proper cell division.

The best sources of vitamin E include plant-based oils, nuts, seeds, and dark, leafy greens.

Nutrients that boost immune function

Other nutrients that play a vital role in boosting immune function include:

Zinc

Zinc is a chemical element that has been shown to aid in the development and function of certain immune cells such as natural killer cells and neutrophils.

Red meat and poultry contain high levels of zinc.

Selenium

Selenium has been shown to help lower oxidative stress, which occurs when free radicals outnumber antioxidants and cause inflammation within the body. Inflammation can hinder the immune system, so having enough selenium can help to lower the risk of immune-suppressing inflammation.

Broccoli, spinach, and green peas are great sources of selenium.

Iron

Iron is an important part of immune health because of the crucial role it plays in the maturation of immune cells. One type of cell that benefits from adequate iron levels are lymphocytes, which help with specific responses against certain pathogens.

Iron can be included in your diet through foods such as red meat, beans, and dark, leafy greens, or through supplementation.

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Immune function is one of the most important aspects of human health. The immune system has three main functions: fight off pathogens such as viruses and bacteria; fight toxic substances the body comes into contact with; and fight any changes in the body that could lead to diseases such as cancer. To say that having a healthy immune system is vital would be an understatement.

There are many components that make up the immune system and how it functions. Immune cells such as T- and B-cells, also referred to as lymphocytes, are white blood cells that attack toxins, viruses, and bacteria. B-cells, in particular, also produce antibodies that aid in ridding the body of pathogens. Along with cells, the immune system is also made up of antibodies, the complement system, the lymphatic system, the thymus, the spleen, and the bone marrow. Together, these special cells, organs, and chemicals keep you healthy.

Other molecules can also have an effect on how your immunity works. Thymosin alpha-1 is one of those molecules – but what is thymosin alpha-1, exactly? And what is its role in immune function?

What is thymosin alpha-1?

Thymosin alpha-1 is a peptide hormone. It is derived from a type of protein be found in humans known as prothymosin alpha. It is naturally produced by a small and irregular-shaped gland known as the thymus. The thymus is also tasked with producing other substances such as sweat, tears, digestive juices, and other hormones.

Does thymosin play a major role in the development of immunity?

While you may have never heard of thymosin alpha-1, don’t be mistaken in thinking it’s a new or trendy peptide! While it is gaining traction in the health world of late, it has been in use since the 1960s. In 1961, to be exact, medical scientists realized that surgical procedures designed to intervene with congenital heart defects by removing part or all of the thymus had a severe effect on how the immune system functioned in newborn animals.

The effects showed that the amount of lymphocytes made by the animals was severely deficient, and the immune system had a problem mediating its response. The production of antibodies was also hindered after these procedures, and the newborn animals also suffered from the inability to grow normally. It was after all this that researchers looked at the thymus and began to investigate its role in the immune system. Thymosin was then purified, taken out of the thymus, and tested for its effects on mice; researchers found that it greatly helped their immune function.

The discovery of thymosin at that time opened the door for more research into its benefits in the use of humans with various immune function deficiencies. 

What are the benefits of thymosin alpha-1?

There are several benefits of thymosin alpha-1 that have been scientifically proven since its humble beginnings in the early 1960s. One such benefit is its ability to enhance the immune system – specifically, T-cells and dendritic cells. T-cells are a type of lymphocyte that targets viruses or other pathogens. Dendritic cells, found in tissues, are designed to show antigens on the surface of other cells so that specific antigen-fighting cells can identify and destroy them. Thymosin alpha-1, as mentioned above, has been shown to enhance those cells’ abilities to do their respective jobs.

Studies have also found that thymosin alpha-1 can rid the body of unhealthy cells and stop infection or cancer growth. It does this by stimulating a higher immune response against cancer cells so that the body can fight the disease off better. Along with fighting cancer cells, thymosin alpha-1 can also suppress the growth of tumors, and help kill both fungus and bacteria cells that may cause harm in the body.

Some more recent research surrounding vaccinations and thymosin alpha-1 has found that people who receive a vaccine while also being given thymosin are more likely to be effectively immunized than those who do not. Additionally, thymosin has also been used to help reduce the risk of severe COVID-19 infections in people who are battling and being treated for cancer. Since cancer treatments often cause a weakening of the immune system, and COVID-19 can thrive in those conditions; thymosin has been shown to be a helpful tool in that specific instance.

How do you take thymosin?

Thymosin alpha-1 is typically administered via subcutaneous injection. This means that it is given in a needle under the skin. Does of thymosin alpha-1 range, but two separate doses of 0.8–6.4 mg twice per week to 1.6–16 mg for five to seven days is typically the standard.

That being said, some studies have found that thymosin alpha-1 can be taken orally when it is expressed by yeast. The use of oral thymosin, however, is not the first choice for many medical professionals – injections are the best course of administration for many patients looking to improve immunity with thymosin alpha-1.

While thymosin alpha-1 may not be a household name, it has been known in the medical community for decades because of its highly beneficial properties. When it comes to the immune system, this peptide has proven to be effective at modifying the immune response, enhancing the body’s ability to fight off infection or disease, and restoring immune function in people who have compromised immunity.

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The body is a complex system made up of various elements that operate symbiotically. Within each part of the body, there are many different things working together to keep you healthy. For example, the cardiovascular system is made up of the heart, blood vessels, and blood; the heart muscle pumps blood throughout the body using blood vessels to ensure that the cells within the blood can carry oxygen to the tissues and other organs. Cells within the blood are also tasked with other jobs as they use the bloodstream to make their way around.

This is just one example of how different parts of the body function together, and thus rely heavily on one another to ensure optimal health. When it comes to the immune system and its function, various different facets of the body are involved to make sure you’re protected from viruses, bacteria, and any other type of pathogen that may invade your body.

The immune system itself is made up of special organs, both specialized and non-specialized cells, and other chemicals. The main components include white blood cells, antibodies, the spleen, the thymus, the bone marrow, the complement system, and the lymphatic system. Molecules called peptides may also play a role in immune health – but what are peptides, exactly? And are peptides part of the immune system?

What are peptides?

Peptides are naturally occurring molecules that are similar to proteins, only smaller in size. Outside the body, peptides are also artificially processed to be used in many cosmetic and health-focused products because of their alleged benefits, such as anti-aging capabilities, anti-inflammatory properties, and muscle-building abilities.

Peptides are often confused with proteins because the two are made up of amino acids, which are organic compounds that contain certain chemicals to be used and combined to form proteins in the body. However, although the two are both made from amino acids, peptides do not contain as many amino acids as proteins do.

Peptides can be found in food sources such as:

• Eggs
• Milk
• Meat
• Fish and shellfish
• Soy
• Oats
• Flaxseed
• Beans and lentils
• Wheat
• Hemp seeds

Research surrounding the health benefits of peptides has been largely focused on bioactive peptides. When supplements or cosmetics are created using peptides, they are often taken from the aforementioned sources.

What do peptides do to your body?

Peptides are easier for the body to absorb and break down because of their smaller size. They can also penetrate the skin as well as the intestines more easily. Because of this, they are able to make it into the bloodstream faster than proteins are.

There are various types of peptides, all of which have their own proposed health benefits. For example, collagen peptides are thought to be beneficial for skin health. They are also viewed as helpful aids in anti-aging products. Creatine peptides, on the other hand, have been seen to help build both strength and muscle mass in humans.

Other benefits that may be attached to the use of peptides include:

• Reducing high blood pressure
• Reducing inflammation
• Helping to mitigate oxidative stress because of their ability to act as antioxidants
• Preventing blood clot formation

Research has also found that peptides may be able to improve immune function. 

Do peptides help with the immune system?

Studies have found that certain peptides can act as immunomodulators. This means that taking peptides may help to regulate how the immune system functions, thus improving how it reacts to certain pathogens and mitigating overreaction that can drive widespread inflammation throughout the body.

It’s thought that peptides have this ability because of the way the immune system reacts to proteins. When a pathogen enters the body, the T-cells of the immune system become activated. These T-cells require several different proteins to be able to signal properly, because the amino acids that reside on the surfaces of protein cells help the immune cells in their actions. Peptides mimic the action of these proteins, and therefore help to modulate the immune system’s response.

Do peptides cause an immune response?

Peptides also have the ability to stimulate an immune response. Because of this, peptides may be able to add an extra layer of protection against cancer and other diseases. When peptides act as proteins, modulate the immune system, and stimulate it when appropriate, the molecules are working in a way that ensures the body’s immune function is where it needs to be.

In terms of peptides and the action of antibodies, research has found that they could actually act similarly. Antibodies form in response to a pathogen and are designed to rid the body of cells that are causing disease. Peptide-based drugs lack certain structures that antibodies have – structures that can often make them unstable. Because of this, peptides can simply act the same as an antibody but remain far more stable.

While research is still ongoing when it comes to peptides and how they affect the immune system, there is enough viable evidence to show that peptides are promising molecules in the fight against weakened immunity and chronic disease.

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For many people, the chill in the air that hits right before wintertime is a signal to go into a form of personal hibernation. This means less time outdoors, more time spend doing sedentary activities, and possible weight gain. That being said, there is no obligation to pack on the pounds during the winter months – remember, you aren’t actually hibernating!

The arrival of winter doesn’t mean you have to give up fresh fruit and vegetables in exchange for foods that are not going to be kind to your waistline. In fact, there are plenty of in-season winter foods that are great for losing weight or keeping your weight maintained, even during the cold and dark days of the season. Read on to learn more about some delicious winter foods that aid fat loss.

How can I lose fat in winter?

The key to losing fat in the winter is to eat healthily and exercise. While it may seem harder to eat healthily because the freshest produce isn’t available to everyone (especially those in colder climates), it can still be done.

The most important step to losing fat in the winter is maintaining your exercise program. If you usually exercise outside and can’t during the winter months, consider joining a gym or getting a piece of cardio equipment for your home. That way, any type of exercise you would have done in the great outdoors can still be done from the comfort of your own living room.

Once you have managed to keep your exercise routine in check, you can figure out what types of foods you should be incorporating into your diet so that not only is the produce fresh, it is also good for your waistline.

What should I eat to lose weight in winter?

Eating a diet rich in whole foods such as fruits, vegetables, whole grains, and legumes is the best way to make sure that your weight loss journey stays on track throughout winter. Eating local and in-season is always better, because the further away from harvest a food is, the less nutrient-dense it becomes.

So, what winter foods should you be adding to your diet for an extra weight loss boost over the winter season?

1. Butternut squash

Butternut squash isn’t only low in calories – it’s also high in filling fiber that will help keep your appetite regulated so you’re not tempted to overeat. A cup of butternut squash will cost you just 87 calories in exchange for 7 grams of fiber.

The type of fiber in butternut squash is important, too. The vegetable contains both insoluble and soluble fiber; soluble fiber keeps you fuller and reduces your appetite. Research has shown that diets higher in dietary fiber could help to reduce overall levels of body fat and promote weight loss.

2. Sweet potato

Sweet potatoes are nutrient powerhouses and contain complex carbohydrates. This means the carb is linked with three or more different sugars, including fiber. While you won’t be able to scarf down sweet potato fries and still see fat loss, eating sweet potatoes the right way can help to promote fullness and reduce cravings, which aids in the reduction of calorie intake overall throughout the day.

3. Carrots

Carrots are a great in-season option, and not just because they’re versatile and delicious. Carrots contain high levels of nutrients and are low in calories, so they are able to help decrease cravings and encourage feelings of fullness. As is the case with butternut squash, it’s the fiber content of carrots that really helps aid in a reduced appetite.

4. Kale

Kale is one of the best foods you can eat when you’re trying to lose fat. The low-calorie vegetable has a high water content, and because of this combination, it has a low energy density. This means that you can eat a ton of kale and the calories won’t add up in the same way as other foods. Low energy density foods have been shown to significantly help with weight loss.

5. Beets

Beets are another in-season vegetable with a low energy density that can aid in weight loss. They also contain high amounts of vitamins and minerals that the body needs to function at its best. Because of their high nutrient content, beets can help you keep off the fat; for example, the fiber they contain has been shown to aid in weight loss.

Beets may also help to improve athletic performance because of the nitrates they contain. Nitrates have been shown to improve the efficiency of certain parts of cells known as the mitochondria, in turn helping to fuel every cell in your body with the energy it needs to push you through a tough workout.

When the seasons change, it can be difficult to keep up with a routine. This is especially true when the days grow shorter and the nights longer, and the air gets a little too chilly to enjoy. While the winter does come with its downsides, the plus side is that you don’t have to give up on your weight loss journey just because the season has changed. Add the aforementioned foods to your diet this winter and you can reap nutritional benefits that will aid in fat loss all season long.

Featured image by Gabriel Gurrola on Unsplash

The holidays are a time for family, friends, and relaxation. They’re also a time for overindulgence in foods that aren’t all that great for you, as well as a little more alcohol than usual. Many people – even those who don’t tend to consume large amounts of alcohol during the year – end up drinking more during the holidays.

While alcohol can be safely consumed in moderation, larger amounts can hinder your liver’s ability to do its job. The liver itself is one of the most important organs in your body because it acts as a natural filter and helps to store and release energy from the food that you eat. It’s also the organ responsible for removing toxins and waste from the bloodstream. So, how can you have an indulgent holiday season without worrying about your liver health? Let’s talk about using supplements to boost liver health over the holiday period.

Why is liver health so important?

As mentioned above, the liver is one of the most important organs in the body. Everything that goes into your body is processed by the liver – that means food, beverages, the air that you breathe, and even topical creams or ointments that you put on your skin eventually make their way to your liver to be processed.

Your liver also performs over 500 functions in the body that keep you healthy, such as regulating hormones, fighting off infections, clearing out toxins, and helping to clot blood. If the liver is not running the way it should, this filtration process (and every other job it has to do) becomes compromised, and this can lead to chronic disease, illness, and – in the worst-case scenario – death.

How can I improve my liver health quickly?

While there is no quick fix for a malfunctioning liver, there are some things that you can do to help prevent further damage. For example, eating certain foods can promote better liver health, such as:

• Coffee
• Tea
• Grapefruit
• Blueberries and cranberries
• Grapes
• Beetroot juice
• Cruciferous vegetables
• Nuts
• Fatty fish

Boosting your intake of these foods right before the holidays may not give you a superhuman liver, but if you continue to consume them on a regular basis, they can promote good liver health so that if you do happen to overindulge, your liver will be able to handle it.

What can you take to strengthen your liver?

There are many supplements on the market geared towards liver health. While no two supplements are the same, there are a few common ingredients that are used because they have been proven to prevent damage or improve liver function over time.

Milk thistle

In herbal medicine, milk thistle is the most recommended supplement for people who suffer from liver complaints. The claim made by many is that it can help to reduce liver inflammation and restore overall function.

The ingredient in milk thistle that offers benefits to the liver is silymarin, a natural plant chemical compound. Research has shown that silymarin can lead to the regeneration of liver tissue, decrease inflammation, and act as a protector of liver cells because of its antioxidant properties. 

Licorice root

Licorice root is used for a variety of ailments, but when it comes to the liver, one of its active compounds (glycyrrhizic acid) is what makes it so viable as a liver health booster. Studies have shown that this compound can help to regenerate damaged liver cells as well as reduce liver inflammation.

One study done on rats looked at how licorice root affected alcohol-induced liver inflammation. The results showed that inflammation and fat accumulation in the liver of the rats was reversed after using licorice root extract.

Dandelion root

Dandelion root has also been used to treat ailments of the liver, though research surrounding its effects is minimal at best. It is thought that dandelion extract, in particular, can reduce stress on the liver and make its job of producing bile easier. Research has also found that it may be able to cure certain liver disorders, although more research is needed to validate these claims.

Zinc

Zinc is an essential mineral that the body needs for a variety of different functions, and many supplements for liver health contain zinc. Studies have found that this element may be a key player in reducing or preventing oxidative stress on the liver that is generally caused by infection. However, there is little evidence to support that zinc can be used solely as a form of treatment for a liver disorder.

Artichoke leaf

Artichoke leaf is another active ingredient in many liver supplements. Claims state that the ingredient can help to reduce damage to liver cells by acting as an antioxidant. Although research is scarce, some studies have found that artichoke leaf has the ability to reduce certain markers connected to liver disease.

No two supplements are alike, and some are better than others when it comes to supporting liver health over the holidays. The best way to choose a supplement to support liver health is by reading the ingredients, speaking to your doctor, and being aware that although a supplement may help, it cannot cure or prevent liver damage on its own.

Featured image by Mariana Rascão on Unsplash

Eating healthily is important regardless of your weight. You want to give your body all the vitamins and minerals it needs so you can feel good and stay protected from illness and chronic disease. While there is no shortage of healthy meals for you to incorporate into your diet to keep your body nourished, when winter rolls around and the temperatures drop, it’s easy to reach for hearty (but less-than-healthy) comfort foods.

That being said, winter doesn’t have to put a damper on your healthy eating routine. For those who are trying to lose weight, healthy eating in the winter is especially important because we tend to exercise less and become more sedentary during the colder months. Luckily, there are plenty of great meal ideas for you to try this winter that are low in calories as well as satisfying and comforting.

Weight loss and nutrient levels

Weight loss is a marathon, not a sprint. That’s why it’s important to think about long-term sustainability when it comes to losing those excess pounds. If you want to lose weight in a healthy way, you have to address some key issues: nutrient depletion, sleep habits, and hydration. Hydration and sleep may not be highly affected in the winter because it’s easy to keep up with your patterns even when the seasons change, but nutrient depletion can affect you without you even realizing it.

Take vitamin D, for example – otherwise known as the sunshine vitamin. In the wintertime, most people get less sun exposure. When that happens, vitamin D levels may plummet. Research has shown that there may even be a connection between low levels of vitamin D and weight gain. This is only one example, of course, but eating healthily in the winter is vital to make sure that your nutrient levels are where they need to be for your body to work for you and not against you on your weight loss journey.

Low-calorie winter meals

A calorie deficit means you expend more energy than you consume, which is what leads to weight loss. To do this, you’ll have to make sure you’re adding some healthy, low-calorie, nutrient-dense meals into your diet. Below are some healthy winter recipes for weight loss that are bound to help you shed those extra pounds.

Vegetarian chili

Nothing says comfort food quite like a loaded bowl of vegetarian chili. It’s that warm, delicious mix of flavors that satisfies both your waistline and your tastebuds. To make vegetarian chili, you can choose your own variation of vegetables: sweet potato and black bean, butternut squash and red kidney beans, or even just your favorite bean mixed with carrots, celery and anything else you have on hand. Most vegetarian chilis can come in well under 450 calories per serving, and they’re so filling that you won’t even think about needing another bowl.

Slow cooker meatballs with zoodles

There’s nothing quite spending a winter’s day relaxing while your slow cooker does all the heavy lifting for you! A good slow cooker meatball recipe is just the trick to have a healthy meal without having to put a lot of work in. Use ground turkey instead of beef to make this meal even leaner and combine it with a pinch of paprika, a clove of garlic, and your low-calorie breadcrumbs of choice.

In the meantime, chop some onion, carrots, celery, garlic, and parsley, combine with tomato paste, and gently fry for about a minute before putting them into the slow cooker. Top the vegetables with your meatballs, set it on low, and spend the next five hours living your life! Once the meatballs are done, serve them over some zucchini noodles and voila: a healthy and hearty winter meal under 400 calories.

Good old-fashioned stew

Would it even be winter if you didn’t make a stew at least once? Similar to chili, the great thing about stew is that you can really make it your own. You can use any type of protein mixed with your favorite vegetables to create a low-calorie yet hearty meal.

To keep things simple and lean, try a chicken barley stew. You’ll need some boneless, skinless chicken, barley, onion, carrots, celery, garlic, potatoes, chicken broth, white wine or white wine vinegar, and the herbs of your choosing (typically, thyme, rosemary, and sage add a nice winter flavor).

Cook the chicken, then shred it with forks and set aside. Then sauté your vegetables, deglaze the pan with your white wine or vinegar, and add everything together to simmer for a good half hour to an hour. While this recipe may take some time, it’s high in protein and is less than 350 calories per serving.

These are just a few dinner ideas for winter nights that you’ll love to add into your rotation after you try them. Eating healthy, low-calorie meals doesn’t mean that you have to sacrifice the heartiness you enjoy when the temperature drops! Losing weight in the winter is entirely possible, and with the right meals, you’ll be that much closer to your goal by the time the last frost melts.

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Now that the holiday season has returned, many people are gearing up for some pretty substantial indulgence! From large family meals to drinks with friends, the festive season revolves largely around social food and drink. But while all this decadence can feel good in the moment, it’s not that great for your health or waistline.

That being said, there are ways you can mitigate the potential negatives of the holiday season when it comes to eating and drinking too much. One such way is working on speeding up your metabolism – the bodily process that converts food and drink into energy. But how do you speed up your metabolism fast? Read on to learn all you need to know about how to boost your metabolism before the holidays.

How can I quickly speed up my metabolism?

Metabolism and personal metabolic rate are terms that are often used interchangeably; however, the reality is that they’re two different things – and to boost your metabolism, you will have to increase your metabolic rate, which is how many calories you burn. There are various ways you can do this.

Eat protein with every meal

The simple act of eating can actually boost your metabolism for a few hours because of the thermal effect of food. This is the term used to describe how many calories your body burns by consuming, digesting, absorbing, and processing all the nutrients in your meal.

Eating protein with every meal causes the largest increase in thermal effect, which leads to an increased calorie burn. In fact, your metabolic rate can increase by as much as 30% by adding protein to every meal. Eating protein also helps keep you fuller longer, which leads to lower overall food consumption.

Hydrate with cold water

The often sugar-filled drinks that are staples of holiday fare are hard to stay away from, but if you’re going to indulge, make sure you’re also staying hydrated with cold water as much as possible. Drinking water can lead to an increase of metabolism by up to 30% for an hour after you take the last sip.

Temperature can play a role here too. Drinking cold water has actually been shown to increase that metabolism boost even further because the body has to use more calories to heat the water up to body temperature. Drinking water 30 minutes before a meal can also reduce how much you eat, so you can still indulge without going overboard.

Move more often

If you spend most of your time sitting, you’re doing your metabolism a disservice. While it can be difficult to move around if you work a desk job (or are relaxing at home with your loved ones during holiday get-togethers), standing up and moving around more often burns more calories than sitting does. This can help to keep weight gain over the holidays at bay.

Add green or oolong tea to your diet

Both green and oolong tea have been shown to help boost metabolism. Drinking a serving of each can lead to a modest increase in calorie burn (roughly 4–5%).

Drinking more green and oolong tea can also help to convert fat stored in your body into free fatty acids, which in turn helps to increase your fat burning rate by an additional 10–17%.

Eat more spicy food

Not everyone can handle spicy food, but if you’re one of the lucky ones who isn’t too bothered by that extra kick, adding spicy food to your diet can boost your calorie-burning abilities. This is because spicy peppers such as chili or jalapeno peppers contain a substance known as capsaicin, which has been shown to help boost metabolism.

While the effects of spicy food on metabolism boosting are modest, when combined with other tips on this list, it can make a real difference in how many calories you’re burning this holiday season.

Can I exercise to increase metabolism?

Not everything you do to boost your metabolism has to revolve around food. While getting moving during the busy shuffle of the holiday season may be the last thing on your mind, it’s crucial to boost your metabolism so all that overindulgence doesn’t catch up to you in the new year.

The trick is knowing what types of exercises are best to do when it comes to boosting your metabolism. All exercise is good, but some types are better than others at increasing calorie burn.

Lift weights

Muscle burns more calories than fat when the body is at rest. Lifting weights can be a great way to build more muscle on your body, thus increasing the amount of calories your body burns this holiday season. This means that even when you’re sitting around a fire enjoying holiday snacks, your body will be burning more calories than it did when you had less muscle mass.

Do high-intensity interval training

High-intensity interval training, or HIIT for short, is a type of exercise that involves short and intense bursts of activity cycled by short periods of rest. When you participate in regular HIIT exercises, your metabolic rate increases because it can help you burn more fat. What’s more, HIIT exercise can actually lead to higher fat burn even when you’re finished working out.

The holiday season is meant to be enjoyed, so don’t be hard on yourself if you do happen to overindulge in the delicious aspects of this festive time! All you have to do is add in a few metabolism-boosting activities and you can help your body burn more calories and avoid that holiday weight gain.

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Feeling fatigued is normal for everyone at some points in their lives. Between demanding schedules, inadequate nutrition, and lack of good quality sleep, it’s no wonder that we can get overwhelmed and experience general tiredness.

But when the seasons are changing – from winter to spring in particular – those feelings can creep in with renewed vengeance, causing ongoing fatigue and lethargy. It might be hard to imagine unless you’ve experienced it, because most people are excited to be able to get out and do more when the weather gets warmer. However, there’s a reason why the changing season can lead to these unwanted symptoms, and it’s called spring fatigue disorder. So what is spring fatigue disorder, exactly? And what can you do to alleviate or avoid its symptoms?

What is spring fatigue disorder?

When the cold, dark days of winter begin to change into the longer, warmer days of spring, most people look forward to having more energy, getting outside, and enjoying the new season. Sometimes, though, people can actually experience feelings of fatigue, tiredness, and lethargy. Other symptoms that may occur are similar to Seasonal Affective Disorder (SAD), and include depression, dizziness, and headaches. These symptoms are not uncommon, with many people experiencing the physiological changes the body goes through during this season transition. This is what is known as spring fatigue disorder.

The disorder itself is not categorized as a medical or psychological disorder; however, that doesn’t mean it isn’t real or doesn’t cause symptoms. Some people may refer to spring fatigue disorder as reverse seasonal affective disorder, but reverse seasonal affective disorder typically occurs in the summer months. There are many reasons why a person may experience spring fatigue that have nothing to do with mental state. They are more so attributed to physiological changes in the body.

What causes spring fatigue?

One of the main causes of spring fatigue disorder has to do with daylight savings time. Daylight savings time occurs in many of areas of the world, and involves clocks being turned forward an hour in the spring, resulting in more daylight and a loss of an hour that first day. This small time change may seem insignificant, but that one-hour difference can have a big effect on the body. On the first night of daylight savings, people typically lose an hour of sleep. It also results in less light in the morning, which can affect how people wake up. This adjustment to less daylight in the morning and a lost hour of sleep can last a week or more.

Another reason that spring fatigue happens is because of seasonal allergies. When flowers begin to bloom and pollen counts become higher, people with seasonal allergies begin to experience symptoms such as congestion and itchy eyes. Other symptoms that have been associated with seasonal allergies include general fatigue and mood changes. These allergy symptoms can make it more difficult to sleep at night, which leads to tiredness the next day. The combination of seasonal allergies and the adjustment to daylight hours, along with a thrown-off sleep schedule, can lead to spring fatigue disorder. 

How do you deal with spring fatigue?

For those who suffer from spring fatigue, it can be difficult to cope with the symptoms of lethargy and tiredness. Since there is nothing a person can do about daylight savings time in their area, it can be hard to avoid that first change that causes effects to their sleeping schedule and thus their overall levels of alertness throughout the day.

To help combat springtime fatigue that is caused by daylight savings time, you can adjust your sleep schedule ahead of time. By establishing a good bedtime routine, you can help your body adjust better to the change and be prepared for it when it comes. To help your body’s natural cycle adjust to daylight savings time, it might also be helpful to spend some time outside in the natural light, which can help to recalibrate your sleep-wake cycle.

Exercise has been proven to help with fatigue. And with the warmer weather, it’s also easier to exercise outdoors. Getting adequate exercise is important all year round, but if you suffer from spring fatigue, it can help to improve your mood and enable you to get better-quality sleep. When your mood is lifted and you are having better sleep, you will feel less tired throughout the day.

When it comes to seasonal allergies, medications can be taken to help combat the symptoms. Antihistamines can be found over the counter or through a prescription, and can help relieve congestion and other symptoms of allergies so you can get a better night’s rest and feel more alert the next day. To help combat seasonal allergies in your home, you can keep allergens out by closing windows and doors and turning the AC on to reduce pollen exposure.

Spring fatigue remedies

Aside from spending more time outdoors or treating your seasonal allergies, there are other ways you can combat spring fatigue. Since diet plays a large role in energy levels, eating a diet rich in nutrients from seasonal vegetables can help to combat tiredness. Staying hydrated is also key when it comes to spring fatigue. The increased light that happens when the days get longer in the spring can cause headaches, which can often be relieved by drinking plenty of water and staying hydrated. Hydration has also been shown to help remedy general fatigue.

If you suffer from spring fatigue disorder, it might be difficult to combat the feelings and symptoms that you are experiencing (especially when everyone else seems to be enjoying the seasonal change). However, there are ways to cope with the disorder, and it typically only lasts a short time. 

Featured image by Mel Elias on Unsplash

Often, when people want to lose fat, they also want to build muscle to have a leaner and more defined appearance. This combined approach to fitness can be difficult, because it’s not always easy to burn fat and build muscle at the same time. In fact, when losing weight, muscle is often lost along with fat. This is called weight-loss-induced muscle loss, and it can increase the risk of developing a too-low muscle mass condition known as sarcopenia.

If you’re wondering which supplement is best for fat loss and muscle gain, unfortunately it can be hard to find one that works for both. That’s because many people typically suggest that you cannot lose fat while building muscle. But while that can be true in some instances, it’s not always the case. Losing fat while building muscle is entirely possible if you perform the right exercises, stick to your workout plan, and get enough of the right vitamins and nutrients in your diet.

What vitamins are best for muscle growth?

There are many supplements marketed towards gaining muscle or losing fat, but rarely are they targeted towards both. When it comes to tackling both these areas at the same time, the following five supplements can help to get you to the physique you’re working towards.

1. Creatine

The molecule creatine is naturally occurring in the body. This means it is created and used by the body to help provide energy to muscle and other tissues. People often take it as a dietary supplement because of these effects. As a supplement, it has been shown to help increase creatine content in the muscles by up to 40%. This increase can help to improve exercise performance and affect muscle cells in a way that promotes the gaining of muscle.

Research has also known that creatine can help to improve muscle strength. Having stronger muscles will increase exercise endurance, which in turn leads to even more muscle mass in the long term. Research has also found that creatine can also increase hormones that are tasked with helping to grow muscle, and decrease protein breakdown within the muscles.

2. Protein

Another nutrient that is vital to gaining muscle is protein. This is because muscles are largely made of proteins. They are also dynamic in the sense that they are constantly broken down and built back up again. If the body doesn’t get enough protein, when the muscles break down, they won’t have the nutrients they need to rebuild, leading to loss of muscle mass. To help gain muscle, you’ll need to be able to consume more protein than is broken down. There is a myriad of different supplementation to try in this area, all of which come with their own type of protein (whey, casein, soy) and other ingredients that can help give them flavor or a particular consistency.

Protein has also been shown to help people lose fat. This is because it can help regulate hormones that help lead to fat loss, boost the metabolism, and reduce appetite to help you eat less calories throughout the day.

3. Beta-alanine

Beta-alanine is an amino acid the body uses to help increase stamina when it comes to exercise.Research has shown that by taking beta-alanine while on an exercise regimen, you can increase your lean muscle mass by about one pound over the course of a six-week period.

Although there is nothing in beta-alanine that will specifically target fat loss and muscle building, the way it affects a person’s ability to train and perform during exercise can ultimately lead to both fat loss and muscle gain.

4. Branched-chain Amino Acids (BCAAs)

BCAAs are a group of three different amino acids: leucine, isoleucine, and valine. They are typically found in protein-rich foods such as meat, poultry, and eggs and are vital when it comes to building muscle.Studies have shown that taking BCAAs as a daily supplement can help to both improve muscle gain and reduce the amount of muscle lost during weight loss.

BCAAs may also help to burn fat while keeping muscle mass in check. Research has shown that when people take BCAAs, they are shown to lose more weight than those who are taking protein supplements.

BCAAs can also help with muscle soreness.  

5. Vitamin D

Many people might not consider vitamin D to be an integral part of a fat loss/muscle building plan. However, research has shown that the nutrient plays a vital role in protecting muscle mass while eating in a calorie deficit. This is especially true when it is combined with protein and leucine.

Having adequate levels of vitamin D in the body has also been correlated with a deduction of body fat. On particular study tested out this theory on two groups of women. By the end of the study, the women who were in the vitamin D group had lost an average of seven pounds more than those who did not take vitamin D during the course of their weight loss regimen.

Losing fat and gaining muscle at the same time may seem like a difficult task, but that’s only if you don’t know how to approach it. Some people like to cut and then bulk, whereas others want to do everything at the same time. The good news is that both options are fine! However, if you fall into the latter category, getting enough of one of the above nutrients or vitamins in your diet will surely help you reach your fitness goals. 

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The metabolism is a system of chemical reactions within the body that processes food into nutrients and energy. The energy conversion that takes place is used by the most basic functions of the body, such as breathing, circulation, and digestion. The energy that is left over from the food you eat is then utilized to help you get through the day, exercise, and live your life. But as you age, the speed of your metabolism begins to slow down. There are a few reasons behind those changes, so today let’s answer the question: how does your metabolism change as you age?

Metabolism and aging

As you get older, the metabolism doesn’t always work in the same way it did when you were a child or young adult. If you’ve ever reflected that you “can’t eat the same way you did when you were younger”, you’re aware of these changes!

The slowing of the metabolism comes down to a few different factors. They include:

• The resting metabolic rate (RMR). Your RMR is the number of calories that your body needs to keep you alive. It is the energy needed to perform the most basic bodily functions.
• Thermic effect of food (TEF). This is how much energy or calories are burned away through digestion or absorption of the food you eat. Even the process of fueling your body requires energy to put the food to good use.
• Exercise. Exercise is one activity that everybody uses to burn calories, but the amount a person gets also effects their metabolism.
• Non-exercise activity thermogenesis (NEAT). This is how many calories it takes to perform basic tasks such as standing, washing dishes, or other chores.

Of course, there are other factors that affect how a person’s metabolism functions, including height, hormones, age, and the amount of muscle a person has on their body.

Why does your metabolism slow down as you age?

There are a few reasons why the metabolism will slow down with age. Some of those factors are lifestyle-related, whereas others are biologically driven. Although lifestyle factors can be changed, biological aging cannot be stopped.

Exercise and diet

One specific driver related to metabolism slowing with age is exercise. As people get older, their ability or drive to exercise becomes lower. Activity levels have such a big impact on metabolism that research has shown that exercise and non-exercise activity or movement can account for up to 30% of your daily calorie expenditure.

Although the connection between less activity and aging isn’t entirely clear, research has also found that people aged 50 and older don’t typically exercise outside of work at all. Older people also tend to eat less, which can affect the metabolism’s speed as well.

Muscle mass

A key lifestyle and biological factor that comes into play with a slowed metabolism is muscle mass. Since people are not exercising as much as they used to past a certain age, they are bound to lose some muscle. Combine that with the natural aging process and the average muscle loss that simply occurs as a result (also known as sarcopenia), and it shows exactly why the metabolism slows as a person gets older.

After a person turns 30, the average decline in muscle is anywhere from 3–8%. The reason this affects your metabolism is because muscle plays a large role in how many calories the body burns at rest (RMR). 

Hormones

Hormones have also been shown to play a role in metabolism. As the body ages, the production of certain hormones such as estrogen, testosterone, and growth hormone begins to decrease. This deduction in hormone levels also slows the metabolism.

Cellular changes

As the body ages, cellular components and chemical reactions within it begin to change. Two specific cellular components that play a role in chemical reactions that affect the metabolism are sodium-potassium pumps and mitochondria. While mitochondria is tasked with creating energy for cells, sodium-potassium pumps help with the contractions of muscle and the heart as well nerve impulses. These two components begin to lose their ability to effectively perform as the body gets older.

Although these two things contribute to the slowing of the metabolism, they account for a small part of the slowing process when compared to activity levels and the amount of muscle a person has on their body.

At what age does metabolism peak?

Although the exact age of peak metabolic function varies from person to person, research has shown that the early 20s are the age that shows the most efficient metabolism. At this age, the number of calories burned by the body while at rest are the highest. This could be due to a lot of reasons, but like all ages and metabolism, it can most likely be attributed to exercise levels and muscle mass.

Is there anything you can do to stop metabolism changing?

Although there is nothing you can do to stop the cellular process of aging, there are ways around a slowing metabolism. Keeping up with regular exercise can be a great metabolism boost. Strength training, for example, is a great way to help build and maintain muscle mass and provides the overall benefits of exercise. Studies have shown that when older people do strength training, they can increase their RMR by close to 8%.

High-intensity interval training is also a great way to help the body burn calories. This is because it has been shown to cause the body to continue burning calories for as long as 14 hours following the end of the exercise session. 

Diet can also play a role in speeding up the metabolism. By eating a diet that has a lot of protein, you can increase metabolism. This is because protein-rich foods need more energy to be digested. And it’s not always what you eat that helps metabolism, but also how much you eat. Eating too little can cause the metabolism to slow down, because by eating too little calories, the body begins to reserve energy, leading to a decreased metabolic rate.

Fighting the passage of time is always going to be a losing battle, and aging is just a natural part of life. That doesn’t mean you have to give up on a healthy and speedy metabolism. By keeping up with exercise and muscle mass, you can help to combat the natural process of metabolic slowdown.

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Dietary fiber is an important part of overall health. It refers to the parts of plant foods that the body isn’t able to digest or absorb, which are passed through the body relatively intact. Fiber goes through the stomach, the small intestine, and the colon before it is passed out of the body, and on its journey, it doesn’t break down the same way that other nutrients like fats, proteins, and carbohydrates do.

There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and turns into a gel-like substance. It is typically found in foods such as oats, peas, apples, citrus fruits, carrots, barley, and psyllium. Insoluble fiber doesn’t dissolve in water and is designed to help other material move through the digestive tract. It is found in foods like whole-wheat flour, nuts, cauliflower, green beans, and potatoes. But why is dietary fiber so important, exactly? Read on to find out why dietary fiber is essential to fat loss and overall health.

Why is dietary fiber important for the body?

There are many health benefits of getting enough fiber in your diet. Fiber can act as “nature’s scrubbing brush” in the sense that it helps the body to clean out any waste that may be stuck within the digestive tract, smoothing everything along.

Some specific health benefits of having dietary fiber in the body include:

Maintaining bowel health

By increasing the amount of fiber in the diet, you can effectively help to lower the risk of developing certain health conditions such as hemorrhoids and diverticular disease. Fiber may also lower the risk of developing colorectal cancer. Since it acts as a bulking agent, it can help to increase the size and weight of the stool so that it passes more easily through your body.

Can help to lower cholesterol

Soluble fiber is a particularly helpful aid when it comes to your cholesterol. The type that is found in beans and oat bran can help to lower levels of lipoprotein – a type of bad cholesterol. As well as lowering cholesterol levels, fiber can also help with heart health, and studies have also shown that it can help reduce blood pressure and inflammation.

Can help to control blood sugar

Eating enough dietary fiber has been shown to help the body digest other foods more slowly, which can decrease the absorption rate of sugar. In people with diabetes, this is especially important because it can help maintain proper blood sugar levels. Studies have also shown that it may reduce the risk of developing type 2 diabetes.

What happens if you don’t eat enough dietary fiber?

The health benefits of dietary fiber are clear, but not getting enough fiber can also be detrimental to overall health. Certain health repercussions can happen if your diet is lacking in fiber. They include:

Constant bloating

Since fiber is great for digestion and helps move things along, without enough of it in the system, the digestive tract will suffer. Certain foods that cause bloating and gas can include alcohol and processed foods. If you eat too much of these and don’t get enough fiber, you may deal with a constant bloated feeling.

Irregular bowel movements

Having a healthy bowel routine is important, and not getting enough fiber will significantly decrease the chances of this. If your system lacks fiber, your body will be unable to eliminate stools in the way that it should.

Blood sugar spikes or drops

Since fiber helps to regulate blood sugar, a lack of it can lead to unhealthy spikes or drops.

Low energy and foggy brain

Having too little fiber in the diet can lead to fatigue, because the balancing act that fiber contributes to becomes out of whack with other nutrients you’re consuming. Fiber also helps the body feel full, and if there isn’t enough of it, you may start to crave sweet foods to help you feel more full after eating. This high intake of sweets affects blood sugar, which in turn leads to a lowered ability to concentrate and think clearly.

Does fiber help with fat loss?

Fiber has been shown to help aid in fat loss; however, soluble fiber is the one you’ll want to get more of if you’re looking to shed a few pounds. It helps with this in a few ways. The first is by aiding your gut bacteria. Fiber helps to feed the trillions of bacteria within your gut that are designed to keep your digestion on track. Certain species of these bacteria help to play roles in weight management. When they are fed properly with soluble fiber, they can contribute to a healthy weight.

Fiber can also act as an appetite regulator, meaning that it can help to decrease cravings or overeating by helping the body feel satiated for longer. Studies have shown that viscous fiber specifically is good for helping to reduce cravings and increase feelings of fullness, which will lead to weight loss over time. Pectins, psyllium, guar gum, and glucomannan all contain viscous fiber.

Studies have also suggested that the fat loss that is most common in those who increase their fiber intake is belly fat. This type of fat is often the most dangerous kind, as it can lead to the onset of disease and a heightened risk for developing chronic illness.

Eating more high-fiber foods can help to reduce overall weight. However, there are so many more health benefits than just fat loss. Upping your fiber intake will help to keep your digestive tract running smoothly and lead to an overall healthier you.

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The human body requires a specific amount of energy to get through each day. This energy comes from food in the form of calories. Even if you were to lie in bed all day doing nothing, your body would still need a set amount of calories to perform basic vital functions such as breathing and blood circulation. This set number of calories is what is referred to as metabolic rate.

There are two different types of metabolic rate: the basal metabolic rate (BMR) and the resting metabolic rate (RMR). Although these two terms are often used interchangeably, they are slightly different. The BMR is used to measure how many calories a person needs to perform the most basic of tasks. The RMR is used to measure how many calories the body burns while it is at rest.

To calculate a truly accurate BMR, a person must be in a lab setting and under very restrictive conditions whereas they can be measured in the morning before eating or exercising. There are, however, calculators you can use to measure your BMR if you plan to use it to help you reach your weight loss goals.

Why is metabolic rate important?

Knowing your BMR can be a great tool on the road to healthy weight management. This is because it allows you to see just how many calories your body is burning while at rest and how much energy your body needs daily to function. The BMR will be different for anyone, so sometimes, counting calories based on an average isn’t always enough to determine if you’re getting the right amount of energy per day.

For example, if your BMR is 1600 calories per day, that means that you will need to consume 1600 calories just to sustain yourself. This doesn’t account for activity levels. If you are more active, you will need to consume more to help balance the energy in versus energy out levels.

A popular equation used to calculate BMR is the Harris-Benedict BMR. It calculates for men and women separately. The equations are:

• BMR for men: 88.362 + (13.397 x your weight in kg) + (4.799 x your height in cm) – (5.677 x your age in years)
• BMR for women: 447.593 + (9.247 x your weight in kg) + (3.098 x your height in cm) – (4.330 x your age in years)

These equations are able to tell you exactly what your BMR is, which will give you the information you need to determine how many calories you need to consume or burn for weight loss or gain. Be aware that this equation does not take into account your activity level; however, there are Harris-Benedict BMR calculators online that can incorporate that factor for a more accurate measurement.

Does resting metabolic rate decrease with weight loss?

When someone loses weight, they may require less energy to get them through the day. This is because with less body weight, the body doesn’t have to work as hard to perform basic functions and thus less energy is expended throughout the day.

On the opposite side of things, when a person gains weight, their RMR is likely to increase. It also depends on the kind of weight a person gains. For example, muscle gain is more likely to increase RMR to a greater extent than fat gain would. This is because the energy used by fat is lower than the energy used by muscle.

Factors that can affect the RMR include:

• Age. As a person ages, they RMR decreases. This is because of typical age-related changes in weight and body composition caused by hormone changes, the body’s decreased ability to synthesize protein, and cell death.
• Eating less. When a person partakes in caloric restriction, their body lowers the RMR in an effort to conserve the energy it has reserved.
• Medications. Both antidepressants and stimulants can have an effect on RMR. Antidepressants tend to increase it because they are typically associated with weight gain, and stimulants tend to lower it because they are associated with weight loss.

Other than those factors, a person’s RMR is typically unchangeable because it is determined largely by their unique way of expending energy for basic life-sustaining functions. 

How do I speed up my metabolism for fat loss?

Although it can be difficult to manipulate your resting metabolic rate, there are things you can do to slightly speed up your metabolism and increase fat loss after you’ve calculated just how many calories your body needs.

One such thing is utilizing the thermic effect of food. Research has shown that the thermic effect helps to increase metabolism for a few hours after eating. The nutrient that offers the highest thermic effect is protein. By eating more protein, you can help to rev up your calorie burning after every meal.

You can also incorporate more exercise, since exercise is proven to help boost the calorie-burning powers of the metabolism. High-intensity workouts, specifically, are great for helping to boost the metabolism. Other ways you can help speed up your metabolism and thus speed up weight loss include drinking more cold water, drinking green or oolong tea, and eating spicy foods.

While you’re pretty much set with your RMR and BMR, you can use it to help you lose fat and get to a healthy overall weight.

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Many people who vigorously exercise on a regular basis know about that feeling after their workout. The one where you feel as if you’ve just conquered the world. The most commonly used phrase to describe the sensation was coined by avid runners and is known as the “runner’s high.”

While many people are not quite sure why this sensation happens, as it turns out, that overall feeling of euphoria after a satisfying exercise session comes down to biological science. It is caused by neurochemicals known as endorphins, which are made primarily in the hypothalamus and pituitary glands of the brain. The pituitary gland is a vital component to brain health because it influences all other parts of the body. But what exactly are endorphins? And how do they affect you?

We’ll examine this below, as well as delving into how to use diet and exercise to achieve an endorphin rush and feel like you’re on top of the world.

What are endorphins?

As mentioned above, endorphins are neurochemicals. More specifically, they are a large group of peptides that act on the opiate receptors in the brains. Opiate receptors are designed to act as a switch in the brain that triggers reward systems as well as addictive behaviors. When endorphins are released within the brain and stimulate the opiate receptors, it leads to feelings of pleasure, wellbeing, and even a reduction in pain.

The most common time endorphins are released into the body naturally is in stressful situations or if you are experiencing pain. The body naturally releases these endorphins to help cope with the experiences, with the aim being to combat the negative outcomes that accompany high levels of stress or pain by maximizing pleasure.

It’s not only stress or pain that can lead to the release of these neurochemicals, though. Other activities such as eating, sex, and exercise can all play a role in endorphin release. Because of the body’s ability to create endorphins during those times, it is said that their release can help modulate appetite, trigger the release of sex hormones, and increase the efficacy of the immune response.

What are the benefits of endorphins?

Aside from being able to help you deal with painful injuries or stressful situations, endorphins have been shown to promote overall wellness, especially when it comes to mental health. Studies have shown that participating in activities that boost endorphins can lead to the reduction of symptoms in those with depression and anxiety. Endorphins can also help to boost self-esteem because they lead can lead to a more positive and optimistic demeanor.

Other studies have shown that an endorphins have a role in weight gain or loss. This is because of their appetite regulation abilities. It’s also possible to be deficient in endorphins, leading to a range of potential symptoms, such as:

• Depression
• Anxiety
• Moodiness
• Aches and pains
• Addiction
• Trouble with sleep
• Poor impulse control

Does exercise increase endorphins?

Any type of physical movement will cause the body to produce endorphins. This is because exercise stimulates the body’s stress response. When you increase your heart rate or start to move your body in an active way, the body can see this as a sign of stress and begin to release stress hormones. When that stress hormone activation occurs, your brain counteracts it by releasing endorphins. This counteraction is why people can feel euphoric or a general sense of happiness after a good exercise session.

What activities increase endorphins?

You don’t have to wait for a stressful situation or injury to occur to take advantage of the happy chemicals in your brain! There are many activities you can partake in that will lead to a rush of endorphins. Running is perhaps the most common activity when it comes to endorphin release, but any type of exercise will do the job. Workouts with a higher intensity are more likely to give a rush, because they put more stress on the body and thus elicit a higher response to combat that stress. Wild swimming, for example, is another physical activity that sends stress signals throughout the body that will induce endorphin production and release.

Aside from exercise, some activities that will drive the release of endorphins include:

• Sex. Since endorphins are thought to contribute to sexual function because of their effects on sex hormones, having a healthy sex life can lead to an overall boost in endorphins.
• Meditation and yoga. Both yoga and meditation can lead to endorphin release.
• Laughter. Studies have shown that laughing with a group of friends can help to increase the release of endorphins because of how it affects the pleasure center of the brain.
• Binging your favorite show. Studies have shown that getting lost in your drama television series obsession is good for overall feelings of happiness due to the endorphin release.   
• Forest bathing and grounding. Getting back in touch with nature has been shown to help release endorphins. It’s likely attributed to the exercise you’re getting while walking around in the woods.

What foods help release endorphins?

Since appetite regulation is an important part of food consumption and endorphins play a role in appetite, it’s no surprise that eating and endorphin release are connected. Eating good foods have been shown to trigger the release of the feel-good chemical that leads to those satisfied feelings of fullness and happiness after eating something you truly enjoy.

So which types of foods can trigger the release? Well, some are better than others. The best foods to eat if you want to give yourself an endorphin rush include:

• Dark chocolate
• Spicy foods
• Wine

Although these foods have been studied and shown to help boost overall feelings of happiness, simply eating your favorite food can also do the trick.

The endorphin rush is a natural high that everyone can benefit from – it’s great for the body, the mind, and overall levels of health.

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In many places, the winter months are cold and unwelcoming. People often spend much more time indoors, eat comfort foods more often, and indulge in holiday meals and snacks. So when the spring finally arrives and it’s time to get back outside again, your gut health might be a little off because of all that overindulgence. The good news is that a few additions to your diet may be all you need to help your body detox after your stint in hibernation mode.   

Why do people detox in spring?

Spring cleaning is a commonly used term that often refers to people getting rid of old things and letting go of all the things they no longer need, wear, or have room for in their house. It’s also a time to do a deep clean that may have been neglected over the course of the winter months. Spring cleaning doesn’t just have to be done on material objects, though. Your body can also benefit from its own version of this new-season principle.  

During the winter, it’s easy to exercise less and eat a little less healthily than you would in the warmer months. All that extra food and reduction in exercise often leads to an excess in weight as well as a build-up of toxic substances in the body. This could be why people often feel sluggish and tired at the beginning of the spring season. By doing a spring detox, you can help to eliminate all that heaviness that you’ve accumulated over the course of the cooler months. This, in turn, will make it easier to get more active during spring and start feeling lighter and healthier ASAP.

How can I clean my gut naturally?

Since digestive health is a huge part of overall health, it’s vital to make it a priority. Cleaning the gut naturally can be done with a few simple dietary steps. The first is to stay hydrated. The digestive tract needs water to help move foods along and absorb nutrients, and drinking enough water each day will help to keep your digestion regulated. Eating foods with a high water content can also be a great help.

Adding fiber into your diet will also help to move the food along through your digestive tract and ensure that anything the body doesn’t need gets flushed out as waste. A cleanse or detox routine can also help to clean the gut naturally, so let’s take a look at what a spring detox might involve.

What are the best foods to eat when detoxing?

Eating whole foods that are rich in vitamins, minerals, and antioxidants is the best way to help your body flush out any harmful build-up or extra toxins that may have accumulated throughout the winter. Although many fruits, vegetables, whole grains, and protein sources can help to detox the body, some foods are better than others for the process.

1. Beets

Beets are a great spring food to add to a detox diet because of their ability to activate liver enzymes and increase the level of bile within the body. This heightens the liver’s detoxing ability and helps toxins get flushed out of the body at a higher rate.

2. Berries

Berries are full of antioxidants.Spring berries such as strawberries are a great addition to the diet because their antioxidants can help to balance the levels of free radicals within the body. This balancing act ends up contributing to the body’s heightened ability to flush out toxins.

3. Asparagus

Typically, grocery stores pack asparagus all year round, but it’s especially great for detoxing in the spring, as that’s when it is in season. The vegetable acts as a diuretic, which helps the body get rid of excess substances such as salt. It can also help flush out toxins from the kidneys, leading to an overall body detoxification.

4. Grapefruit

Grapefruit used to be hailed as a superior diet food. Some people may have even tried the “grapefruit diet”, which involves eating grapefruit or drinking grapefruit juice with every single meal.Even though that diet was really just a trend, there is some truth to the health benefits grapefruit can provide, especially when it comes to detoxing.

The natural sugars in grapefruit are easy to digest and the high water content will help to flush out toxins. Studies have also shown that when people eat grapefruit on a regular basis, it helps them increase their intake of other healthy foods that could help in a detox.

5. Kale

Kale is another spring season vegetable that you should be eating more of during your spring detox. This leafy vegetable has a high content of phytonutrients, which are molecules in plants that provide some great health benefits when consumed.

One specific phytonutrient known as sulfurophane helps with liver health, which in turn leads to the strengthening of the body’s natural detox process. Kale also contains high levels of antioxidants that also help the body get rid of all those toxins it doesn’t need.

6. Green Tea

Green tea is available all year round, but that doesn’t make it any less important when it comes to your spring detox. Green tea is packed with antioxidants and contains liver-protecting properties that can keep your natural detox process running as it should.

A spring detox is a great way to help shed that heaviness and tiredness that winter left behind, and including the aforementioned foods in your diet can help you speed up the process.

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Having low energy levels can hinder your performance throughout the day. Whether you need to be sharp for a work presentation or your afternoon workout routine, having a good amount of energy is vital. Since food is your body’s energy source, it’s only natural to assume that any type of food will give you the energy levels you need to get through your day. However, there are some foods that provide much more energy than others.

If you’re wondering “What can I eat to give me a boost of energy?”, look no further than the following 14 foods, which are proven to give you that stamina you’re looking for.

Which foods give you energy quickly?

Not all foods are created equal when it comes to energy. This is because of different nutritional content. Certain foods with a high level of quality nutrients will be far better for that energy increase you need. To incorporate more energy-rich foods into your meals, try consuming the following things.

1. Fatty fish

Salmon and tuna are types of fatty fish that are packed with energy-providing nutrients such as protein, fatty acids, and B vitamins. Vitamin B12, in particular, is especially important for energy levels because of its ability to produce red blood cells and help iron do its job in the body. A single serving of fatty fish provides all the vitamin B12 you’ll need throughout the day, and this is what helps to increase energy.  

2. Brown rice

Brown rice is nutritious for a variety of reasons, but when it comes to energy, it’s the high amount of manganese that really helps keep you alert and ready to take on any task. Manganese helps enzymes break down foods in the body to turn them into energy.

3. Sweet potatoes

Sweet potatoes also have a high amount of manganese that is vital in keeping energy levels up. Because they are also nutrient-dense and classified as complex carbohydrates, they digest slower. This gives the body more stable energy levels.

4. Quinoa

Quinoa is high in protein, complex carbohydrates, and dietary fiber. It also has a good amount of minerals and vitamins the body needs for different processes. It is low on the glycemic index, which makes it a great source for sustained energy throughout the day. It also contains manganese, magnesium, and folate, all of which are important for energy levels.

5. Oatmeal

Oatmeal is the breakfast of choice for many people because of its health benefits. What some people may not know is that it’s a great energy booster. This is because it is full of B vitamins, iron, and manganese as well as beta glucan. Beta glucan is a soluble fiber that can aid the digestive system and its absorption of nutrients. This keeps energy levels stable and consistent throughout the day.

6. Lentils

Lentils are typically eaten as a plant-based protein, but the legumes are great for increasing energy and keeping levels steady. They are high in both carbohydrates and fiber, as well as manganese, zinc, and iron. The combined nutrient value of lentils is what helps to give the body the boost it needs.

7. Beets

Beets may not be a favorite food for everyone, but with their health benefits and the many different ways you can incorporate them into meals, everyone should be trying to get a little more beet into their diet. Beets are high in antioxidants, which help to improve blood flow; they also contain nitrates, which help in the production of nitric oxide. Nitric oxide helps oxygen flow throughout the body and can increase energy levels. 

What snacks are high in energy?

For many people, snacking is a big part of their energy intake. Leading a busy life can often have people skipping meals or foregoing healthier meal options for quick takeout when time is scarce. There are, however, some great snack options that will help to keep energy levels up throughout the day.

8. Bananas

Bananas are full of complex carbohydrates, potassium, and vitamin B6, all of which can give the body the energy boost it needs to help ward off fatigue throughout the day.

9. Coffee

Coffee is typically the first thing people reach for in the morning to wake themselves up, and for good reason. Its caffeine content passes through the blood into the brain quickly. There, it stimulates the production of epinephrine, a hormone that stimulates both the body and the brain, leading to higher energy levels.

10. Eggs

Eggs are great in both meals and snacks; however, on their own as a snack, an egg can provide the body with a good amount of protein. Eggs also contain an essential amino acid known as leucine, which gives the body a boost of energy.

11. Apples

Apples are nutrient-dense and contain natural sugars and fibers. This helps the body to release energy slower, thus keeping a steady stream flowing throughout the day. Their antioxidant content also helps to boost energy because antioxidants have been shown to lead to slower digestion, thus releasing energy for longer periods of time.

12. Dark chocolate

This sweet treat is great for energy levels for a few reasons. It is full of antioxidants, which help to maintain steady energy release, increase the flow of blood to aid in oxygen delivery, and reduce mental fatigue.Dark chocolate also contains caffeine and theobromine, which are stimulants designed to enhance energy levels.

13. Goji berries

Goji berries are nutrient powerhouses. They are high in antioxidants, vitamins, minerals, and fiber, all of which help to provide energy to the body.

14. Edamame

Edamame is a great snack for those looking for an energy boost because of its high levels of protein, carbohydrates, and fiber. It also contains manganese and folic acid that can help increase energy.

By adding these foods into your meal and snack schedule, you can help give your body the energy boost it needs as well as keeping energy levels steady and consistent throughout each day.

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The way your immune system functions will determine your overall level of health. After all, it is the first line of defense your body has against pathogens and chronic illness. When the immune system is in good working order, the body is able to fight off infections more easily, which is a vital component of staying healthy.

Everyone’s immune system could use a little boost from time to time, especially in this day and age. Things such as leading a sedentary lifestyle, eating the wrong foods, and not getting enough sleep can all negatively affect how the immune system does its job. But by addressing specific lifestyle factors and performing activities that boost immune function, you can give your system the jolt it needs to protect you and your health.

How can I naturally boost my immune system?

There are plenty of ways to naturally boost your immune system. Many are simple lifestyle changes that can be implemented seamlessly into your daily routine. Let’s take a look at some specific immune-boosting activities everyone should do get that extra level of protection.

1. Get some shut-eye

Sleep and immune function work together symbiotically. This means that the amount and the quality of sleep you’re getting will be crucial in how well your immune system responds if pathogens enter your system.

Sleep doesn’t just affect one facet of the immune system, but several, as research has shown. For example, sleep and the circadian system, or the body’s natural sleep-cycle regulator, work together to help regulate the immune system. Both sleep and the circadian system help the body to communicate with the immune system, and when that communication is disrupted, it can lead to weakened immune function.

During sleep, your body has lower levels of stress hormones that can lessen the function of molecules called integrins. These molecules are designed to help immune cells known as T-cells stick to viruses to rid them from the body. When those hormones are lowered, the integrins are more well-equipped to help T-cells get into contact with infected cells and thus get them out of the body.

2. Practice mindful meditation

Mindful meditation is a practice designed to enhance awareness in daily life. Research has shown that this practice, when performed regularly, can help to increase the function of the immune system. It does this by modulating certain immune functions, such as the proinflammatory processes, enzyme production, and cell-mediated defense.

These parameters are important because they play direct roles in the immune function. For example, the proinflammatory process can cause an abundance of inflammation, which is bad for the immune system; and enzymes are needed to help protect against cell aging, which can decrease how well the immune system works.

3. Get moving

Exercise is important for overall health, but when it comes to the immune system, it is especially crucial to get the body moving on a regular basis. Research has shown that regular exercise can help to modulate the immune system. It does this by encouraging the circulation of important immune cells known as lymphocytes. During and after exercise, the body also releases other immune cells known as cytokines, which are crucial in protecting the body.

4. Adopt a positive mindset

It’s not possible to think happy thoughts every hour of every day. Everyone experiences annoyances and struggles. But having a positive mindset towards negative situations can help to increase how the immune system functions in the long run.

Research has shown that focusing on the positives help people increase the strength of their immune systems. One specific study had participants look at both positive and negative images. They were later asked to think about the experiment and underwent blood tests to determine immune function. The participants who remembered more positive images had better immune functioning for up to two years following the experiment.

This just goes to show that thinking about the silver lining can have a great impact on how well your body fights off illness.

5. Learn to cook

Diet may not be everything when it comes to healthy living, but it does make up a huge portion of how well the body works. Eating a diet rich in antioxidants, vitamins, minerals, and other nutrients will help to keep the immune system running as it should.

Research has shown that when a person is deficient in any nutrient, it can affect the way the body produces antibodies for pathogens as well as other immune cells. For example, natural killer cells are required to help contain infections within the body so that other immune cells can prepare to clear them out. These natural killer cells rely on having enough B6 and B12 within the body to keep them ready and able to do their job.

Learning to cook and eat with intention can help you get all the nutrients you need because you will be more in control of what goes into your body, and thus more in control of the fuel you give your immune system. 

6. Spend more time outside

Being out in the great outdoors is great for both physical and mental health, but it can also positively affect how well the immune system functions. This is because the immune system needs vitamin D, and being outside is the best way to get it.

The immune system is vital to overall health, and keeping it running at its best will help you stave off illnesses and decrease your risk of developing chronic disease later in life.

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Having a healthy appetite is a good sign that your body is working as it should be. The appetite is your body’s way of telling you that it’s time to refuel. It helps to regulate food intake for peak performance, and is designed to keep your body full of the energy and micronutrients it needs. In healthy individuals, this built-in mechanism is the perfect signalling service. 

However, for those who are overweight, obese, or experience extreme hunger for any number of health issues (such as a lack of protein, inadequate sleep, or high levels of stress), the appetite can be their worst enemy. This is because feeling hungry when you know that your body has had enough food can lead to overeating, weight management issues, and the inability to lose weight. There are some supplements or medications marketed to help regulate your body’s natural appetite signals. But what are appetite suppressants, exactly? And are they actually safe to use?

What are appetite suppressants?

Appetite suppressants are drugs that belong to the anorectic drug class. They are designed to reduce appetite so that people consume less food throughout the day, and are typically used by those looking to shed pounds. They can work by eliminating hunger pangs altogether or by causing feelings of fullness after only a small amount of food has been consumed. When they are sold over the counter (OTC) they are often referred to as diet pills.

These types of medications essentially trick your brain by utilizing a couple of different tactics. One such tactic is to increase levels of serotonin, which leads to feelings of fullness. This is because serotonin is a natural appetite suppressant and can actually turn off feelings of hunger. Appetite suppressants can also target the adrenal gland and block the brain from communicating hunger signals to the rest of the body.

Do appetite suppressants work?

Appetite suppressants have been shown to be effective; however, they may not always work for everyone. Research has shown that people who use appetite suppressants in combination with a healthy diet plan and exercise regimen were able to lose roughly three to nine percent of their starting weight in the 12 months following the beginning of their weight loss journey. But this number is an average, and does not take into account those who may not have had any success with the drug.

Is it safe to take appetite suppressants?

Back in the 1990s, doctors discovered the appetite suppressant “fen-phen”, which worked wonders for melting fat away. But in the years that followed, some of the patients who had taken the drugs were found to have heart valve damage that led to heart failure and pulmonary hypertension. These damages were fatal in some people. This revelation about the appetite suppressant caused the pills to become feared rather than revered.

Since then, new appetite suppressants have been created in their place. The drugs that are now in use have been deemed safe to use without the risk of serious side effects such as the ones that came with the use of fen-phen; however, they may not be safe for everyone. For example, those with glaucoma, heart disease, liver disease, or hypothyroidism should not use appetite suppressants at all. They are also deemed unsafe for pregnant and breastfeeding people.

What are the risks of appetite suppressants? 

Before taking appetite suppressants, everyone should know the risks that are involved. This is because the risks can sometimes outweigh the benefits, especially for those who are not looking to lose weight for health reasons. There are many complications that can arise; for example, some people have developed pulmonary hypertension even while using the latest in appetite suppressants.

Appetite suppressants have also been shown to cause gastric upset in many people. This could lead to unwanted side effects such as constipation, nausea, and vomiting. Another big risk factor that goes along with taking appetite suppressants is liver disease. Though the condition may be rare, it can be incredibly dangerous.

Other more common side effects of appetite suppressants include:

• Cough
• Dizziness
• Dry mouth
• Change in taste
• Fatigue
• Headaches
• High blood pressure
• Increased heart rate
• Insomnia or other sleep-related issues

Appetite suppressants can also interact with certain medications such as anti-anxiety drugs and antidepressants. Those who wish to begin taking appetite suppressants for weight loss should always speak to their doctor to discuss any medication interactions or potential side effects.

Are there any effective alternatives to appetite suppressants?

If you want to explore other options for losing weight in the form of natural appetite suppressants, there are many options available to you. One simple way to suppress your appetite is by increasing your fiber intake. Fiber has the ability to decrease cravings, control blood sugar levels, and help you lose weight.  

You could also try using supplements that increase levels of serotonin in the brain, such as 5-HTP. By increasing serotonin levels, you will feel less hungry. An increase in serotonin levels has also been shown to decrease carbohydrate intake, which leads to weight loss. Other natural appetite suppressants that are simple, easy to consume, and don’t come with many side effects include green tea, garcinia cambogia, and coffee.

Appetite suppressants may lead to weight loss, but they can also pose some serious health risks if they are not approached correctly. Speak with your doctor prior to beginning any new regimen with appetite suppressants.

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The health of the brain is arguably the most important aspect of health in the human body. From being able to think, remember, and learn new things, to sending signals to the rest of the body to complete cellular processes, the brain is the machine that drives the body. There are certain things that can hinder how healthy the brain is, such as mental health disorders, kidney and liver problems, sleep issues, and lack of proper nutrients.

Cognition refers to how people experience, learn, and understand the world through their senses. Cognitive impairment can lead to trouble with memory, learning, concentration, and decision-making. Whether mild or severe, cognitive impairment can hinder daily life. There are some supplemental products on the market that are specifically designed to improve cognitive impairment – but what are they, do they work, and are they safe?

What are nootropics?

In the simplest terms, nootropics are drugs that are designed to enhance cognitive performance. Also referred to as “smart drugs”, they promise to improve how well a person performs when it comes to cognitive tasks. There are three specific types of nootropics: dietary supplements, synthetic compounds, and prescription drugs.

Typically, prescription nootropics are used to help those who have cognitive impairment due to a health condition. For example, those who have ADHD take stimulating nootropics such as Adderall or Ritalin, whereas those with Alzheimer’s will likely be prescribed a medication known as donepezil. These are designed to help restore some of the cognition that has been lost or misdirected. Dietary supplements and synthetic nootropics are most often used in generally healthy people who want to improve their brain power, so to speak.

What do nootropics do?

The well-known compounds that make up nootropics are said to have cognitive enhancing benefits. They work by encouraging a better level of mental function. Those who are looking to take nootropics will likely do so to help boost their memory, creativity, motivation, or attention span.

There are a few different mechanisms outlined in one particular research paper that explore the reasoning behind why nootropics are able to improve cognitive function. The first is glutaminergic signaling, which is a type of synaptic plasticity (the strengthening or weakening of synapses over time). It works on a neurotransmitter known as glutamate. Glutamate plays a vital role in cognitive processes, and when it is released, it can activate certain receptors that are used in learning and memory.

Another proposed mechanism is the manipulation of the cholinergic system. This is essentially a group of nerve cells that use the neurotransmitter acetylcholine. When this system is working, it can stimulate the release of glutamate, thus encouraging better cognitive function.

Dysfunction of this system in accompaniment of the amyloid protein has also been shown to be a driver of cognitive decline and health issues associated with reduced cognition, such as Alzheimer’s disease. Nootropics also play a role in influencing the amyloid protein, which leads to an increased performance when it comes to both learning and memory.

What products are considered to be nootropics?

There are many products (natural, synthetic, and prescribed) that could be considered a nootropic. The nootropics that can be found over the counter are typically regarded as safe, and some may even be in your cupboard right now. They include:

• Caffeine. Caffeine is used by many people as a way to wake themselves up. This enhanced alertness is why the substance is considered a nootropic.
• L-theanine. This substance is naturally occurring and can be found in teas; however, many companies use it as an add-in to specific supplements or as a supplement on its own. It is designed to provide a calming, non-drowsy effect.
• Creatine. The amino acid is widely used in fitness circles, but is also considered to be a nootropic because of its ability to provide energy to brain cells that use it for short-term memory and reasoning.
• Rhodiola Rosea. This herb is used to help cope with high levels of stress. It has also been shown to improve mood and prevent burnout in those who experience high stress or anxiety on a regular basis.
• Gingko Bilboa. Extracts from the leaves of the ginkgo biloba plant are used to create supplements that promise to help boost memory and mental processing. This nootropic has also been shown to decrease overall levels of cortisol within the body.

Are nootropics safe?

Nootropics are generally considered safe, but there are a few caveats that need to be considered. There are certain risks and side effects that can go along with taking any new drug or medication, and nootropics are no different; they come with a few edge case side effects that people should be aware of. Edge case side effects are typically only present when the drugs are taken in high amounts, but they can be dangerous.

Nootropics side effects may include:

• Headaches
• Gastrointestinal upset
• Anxiety
• Insomnia
• Fatigue
• Restlessness
• Tumors
• Dizziness
• Psychomotor agitation
• Memory loss
• Motor function impairment
• Vertigo
• Agitation
• Spatial memory impairment
• Dysphoria

The risk of these side effects is greater when the drug is misused or overused. There is also the risk that nootropics may not work as intended.   

When it comes to your body and brain health, knowing all that you can about nootropics is the best way to decide if they are right for you. Although some have been shown to have positive effects, taking them in high amounts can also present some health risks. By choosing the right nootropic, you may be able to improve cognition, but the best way to keep your brain healthy is to live a healthy lifestyle.

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Meditation is a health practice that has been utilized by many cultures for thousands of years. Almost every type of religion has its own meditation practices; however, it isn’t just for religious people. In recent years, it has been used as a form of independent self-care to benefit both the body and the mind.

By definition, meditation is a mental technique or techniques that can be performed with the goal of heightened awareness and improved focus. People meditate today for religious reasons, to help ease physical pain and mental issues, and to help combat stress in everyday life.

What are the different forms of meditation?

There are nine specific forms of meditation, all of which are performed in different ways and by different cultures. Each type has its own focus, though many seem to share a similar goal of achieving peace and calmness.

Mindfulness

Mindfulness meditation is a Buddhist type of meditation and is the most widely practiced form in the western world.It is aimed at acknowledging thoughts and allowing them to pass without dwelling on them. It tends to push towards observation and pattern recognition when it comes to the way people think.

Spiritual

Eastern religions such as Hinduism and Daoism use spiritual meditation. It is done using essential oils to enhance the experience, with the goal of reflecting on silence and connecting deeper with the universe or God.

Focused

Focused meditation revolves around concentration using internal or external influences. Examples of focused meditation include counting objects, listening to a repeating sound, or watching a candle burn. It is meant to help control and sharpen the mind’s focus.

Movement

This type of meditation revolves around activities that require movement, such as yoga, walking in the woods, or gardening. It is meant to bring about a sense of peace from the movement.

Mantra

Using one particular sound on a loop, this type of meditation is designed to clear the mind. This could be through repeating a word or phrase over again or humming the “Om” sound. It is thought that practicing mantras helps a person become more in tune with their surroundings, enhancing awareness.

Transcendental

Studies have investigated the effects of transcendental meditation on things such as anxiety and found that it can help those suffering from the condition find relief from their symptoms.It involves similar techniques to the mantra type of meditation; however, the mantra chosen here is more unique and specific to the person practicing.

Progressive

This type of meditation is also referred to as the body scan, because it involves tightening and relaxing one part of the body at a time. The goal of progressive meditation is to help relieve physical tension.

Loving-Kindness

Loving-kindness meditation is exactly as it sounds in the sense that the practice revolves around both sending and receiving love and kindness. The goal is to promote compassion, love, and acceptance towards others as well as oneself.

Visualization

This type of meditation relies heavily on the imagination and is performed by visualizing positive images in the brain using all five senses. It is designed to promote relaxation, peace, and calmness.

What are the long-term effects of meditation?

Practicing meditation over a longer period of time is the best way to reap the benefits of the techniques. There are multiple different health effects of meditation, both physical and mental.

Mental

Meditation has long been thought to be a helpful aid in reducing stress and promoting relaxation. However, it has also been proven to help in the treatment of mental health conditions such as anxiety and depression.

Other mental health benefits include a high self-awareness, enhanced compassion and kindness, and higher levels of empathy. Transcendental meditation, in particular, has also been found to help combat addiction.  

Physical

Practicing meditation regularly can lead to many physical health benefits. One such benefit is better sleep. Research has found that those with insomnia who practiced meditation found relief from their condition and a better night’s rest.

Meditation has also been shown to help elevate brain activity and improve cognitive functions such as memory, attention span, concentration, and executive function in the brain. It does this by positively changing both brain function and structure.

Studies have also shown that meditation regularly could help those with chronic pain alleviate their symptoms. Meditation has also been linked to a decrease in blood pressure in those with high blood pressure.

Meditation and immune health

Another of the physical health benefits of meditation is that it can help with the health of the immune system. Practicing meditation, specifically mindfulness meditation, can help to modulate immune system function. Certain processes (such as the proinflammatory response, cell-mediated defense, and enzyme activity) have been shown to be positively influenced by regular practice of meditation.

Meditation also lends a hand in immune health because of the effects it has on overall stress levels throughout the body. Since chronic levels of stress can wreak havoc on the way the immune system functions, and meditation can improve stress levels over time, it indirectly leads to a better-functioning defense system.

The many health benefits of meditation have been studied rigorously in recent years, and for good reason. The practice is a proven technique that people of all ages and backgrounds can utilize on the road to better physical health and mental wellbeing.

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