The Incredible Health Benefits of Cinnamon
Word on the street is that cinnamon packs a pretty powerful nutritious punch, though few know what makes this sultry spice such a superstar. I’ve got the facts for you, here.
Nurturing Vision and Mind: The Lutein Connection
This article was written in partnership with OmniActive Health Technologies for its “Lutein for Every Age” initiative. When we think of good nutrition, our minds often wander toward thoughts of muscles, weight loss and perhaps heart and bone health. We often neglect what some see as the most important health outcome—good eyesight. While various nutrients contribute to overall well-being, there’s one unsung hero that deserves the spotlight—lutein. Lutein is a crucial nutrient for maintaining eye and brain health throughout life from childhood to adulthood. The impact of proper nutrition on our eyes and brains is a critical aspect that deserves more attention. The Lutein Advantage for Eye Health The old saying that “eyes are the windows to the soul” might just hold more truth than we realize. Lutein, a carotenoid that acts as a potent antioxidant, plays a starring role in supporting eye health. Found abundantly in the retina— there is three times as much lutein in the retina compared to what is found in blood—lutein acts as a natural shield against harmful blue light and ultraviolet rays. These rays, which we encounter daily from screens and sunlight, can contribute to oxidative stress, accelerating the aging process and increasing the risk of age-related macular degeneration (AMD). Blue light penetrates deep in the eye impacting retinal cells directly. As we spend 10 hours a day on digital devices, lutein is critical for protecting eyes on a daily basis. Think of lutein as swooping in and acting as a protective big sibling, absorbing these damaging rays and neutralizing their potential harm. But lutein’s role doesn’t end there. As an antioxidant, it fights inflammation and reduces oxidative stress, promoting a healthier environment for eye cells to thrive. Its unique presence in the eye also supports overall better visual function, aiding in tasks like glare recovery. During the developmental years, lutein aids in the formation of healthy eye structures, setting the stage for optimal vision, making childhood a critical time for intake as well. Adequate lutein intake in childhood can have a lasting impact, contributing to a reduced risk of vision problems as one ages. How much lutein is necessary? So, just how much lutein should you be incorporating into your daily diet to reap these benefits? Adults should aim for 6 to 20 mg daily, but average intake is only about 1.7 from fruits and vegetables. As always consistency is key and regular consumption of lutein-rich foods can lead to long-term benefits for your eyes and brain. What foods are lutein-rich? Hopefully, you’re already consuming some of the delicious whole, real foods listed below. If not, you can let your eye health be your new motivating factor. Here are some foods high in lutein: Broccoli: High in lutein and other essential nutrients, broccoli makes for a nutritious addition to any meal. A couple faves are egg scrambles and air-fried broccoli. Corn: This summertime favorite not only adds a drop of sweetness to your plate but it also provides a dose of lutein. Eggs: The yolks of eggs contain lutein. Scrambled, poached, or hard-boiled, eggs are a high protein versatile option to enhance your lutein intake. Leafy Greens: Spinach, kale, collard greens, and Swiss chard are some of the most potent sources of lutein. Incorporate them into salads, smoothies, and cooked dishes for a nutrient-packed boost. Orange and Yellow Fruits and Vegetables: Think oranges, mangoes, and carrots. These vibrant options offer a tasty way to support your eye and brain health daily. Marigold Flowers: Extracts from marigold flowers are often used to create lutein supplements, providing a convenient option for those looking to bridge nutritional gaps. 80% of all cases of visual impairment are avoidable which is why consistent and daily intake of lutein plays a key role in visual function and protection especially from constant exposure to blue light. Incorporate lutein rich foods into your daily diet as a first line of defense. As insurance, supplementation is recommended. Lutemax 2020 is a patented formula containing all three macular carotenoids—lutein, RR-zeaxanthin, RS-zeaxanthin—in the same ratio found in the diet and naturally derived from marigold flowers. Eat your lutein rich foods and supplement with Lutemax 2020 to give your eye health and future of sight its best fighting chance. If nutrients were a football team that contribute to our overall well-being, lutein is QB for eye and brain health. Its unique and specialized ability to shield our eyes from harmful light, combat inflammation, and support visual function underscores its importance in our daily diet. By incorporating lutein-rich foods into our meals and supplementing when necessary, we’re taking a proactive step towards nurturing our fragile vision and promoting a sharp, vibrant mind. Let’s embrace lutein as our nutrient MVP. (Image: Unsplash)
Creatine Might Just Be Your New BFF Supplement for Perimenopause
Perimenopause can be a challenging time for many women. To say the least. This phase can be quite the rollercoaster, with hormones dancing around like nobody’s business. We’re talking estrogen and progesterone doing the tango. These hormone fluctuations can lead to a variety of symptoms, including fatigue, mood swings, and loss of muscle mass. But fear not, because there might just be a secret weapon that can help alleviate some of these symptoms: creatine. Yes, you read that right—this popular supplement is not just for fitness-fanatics and bodybuilders. Creatine might just be your new bff during this transitional phase of life. What is Perimenopause and How Can You Support Your Health During This Time? Before we dive into how creatine can benefit perimenopausal women, let’s first understand what perimenopause is and why it can be a challenging time for many women. Perimenopause is the transitional phase women go through before they enter menopause. It typically starts in a woman’s 40s, but can start as early as her 30s. During this time, a woman’s estrogen and progesterone levels fluctuate, leading to a variety of symptoms. These symptoms can include hot flashes, night sweats, mood swings, irregular periods, fatigue, brain fog, loss of muscle mass, and decreased bone density. Fatigue is one of the most common symptoms experienced by perimenopausal women. Hormone fluctuations can disrupt sleep patterns and make it difficult to get a restful night’s sleep. This, in turn, can leave women feeling exhausted and lacking energy during the day. It’s no wonder so many women walk around feeling “just not like myself.” Fatigue can also contribute to brain fog that many women experience. Hormonal shifts can cause a range of cognitive symptoms from memory loss to losing your train of thought. Ever walk into a room and forget why? Or, run into someone you’ve met a bunch of times and just can’t remember their name? Brain fog is common during perimenopause and likely due not only to hormonal shifts but also to lack of sleep and stress. Loss of muscle mass, known as sarcopenia, is another major concern during perimenopause. As estrogen levels decline, women may experience a decrease in muscle mass and strength, as well as an increase in body fat. This can have a negative impact on overall health and make it harder to maintain a healthy weight. It’s no secret that perimenopause can be a challenging time and it’s hard not to feel out of control. Which is why it’s so important to do everything you can to stack the deck in your favor to combat the effects of these hormonal shifts to improve how you feel during this transitional time and help optimize your health in the future. RELATED: Here’s How To Balance Your Hormones: A Protocol By Dr. Sarah Gottfried Say Hello to Creatine – the New Gal in Town Creatine is a natural compound found in the body that is involved in the production of energy. It’s a bit like your body’s very own battery pack, naturally found in your muscles and a key player in energy production. It is primarily stored in the muscles and used during high-intensity exercise. While creatine is well-known in the world of fitness and bodybuilding for its ability to enhance athletic performance and build muscle, its benefits extend far beyond that. Creatine supplementation has been found to increase energy levels, improve cognitive function, and enhance muscle strength and power: Increased energy: Creatine plays an important role in the production of adenosine triphosphate (ATP), our body’s primary energy source or AKA your body’s energy MVP. By supplementing with creatine, we can increase the body’s creatine phosphate stores which helps regenerate ATP at a faster rate. This boost in cellular energy is a major benefit for perimenopausal women who may experience fatigue or decreased exercise endurance. Cognitive function: Creatine also has your brain’s back. Creatine has been shown to have neuroprotective properties, meaning it can help protect the brain cells from damage and improve overall brain function. This can be beneficial for perimenopausal women who may be experiencing cognitive changes, such as brain fog or difficulty concentrating. Prevent muscle loss: Creatine supplementation may help mitigate muscle loss in perimenopausal women by enhancing muscle strength and lean body mass. As estrogen levels decrease during perimenopause, potentially leading to muscle loss, creatine’s role in promoting muscle growth and energy production can be particularly beneficial. By incorporating creatine into their routine, perimenopausal women can help maintain muscle strength and achieve a healthier body composition. It’s worth mentioning that creatine alone won’t help much here, it is critical to incorporate a weightlifting routine. Perimenopause is a challenging time for many women due to hormonal fluctuations and the associated symptoms. Creatine supplementation may provide a much-needed boost during this transitional phase by helping increase energy levels, improving cognitive function, and helping to maintain muscle mass. So, if you’re a perimenopausal woman looking for a way to alleviate some of these symptoms—and just feel better—creatine might just be your new go-to. Finding the Right Creatine Supplement for You Once you find the right creatine supplement, it can become your loyal companion during perimenopause. Here are some few things to consider when choosing the right creatine supplement for you: Type of Creatine: There are various forms of creatine available, including creatine monohydrate, creatine ethyl ester, and micronized creatine. Creatine monohydrate is the most researched and widely used form, known for its effectiveness and affordability. Purity and Quality: Look for creatine supplements that undergo rigorous testing to ensure purity and quality. The supplement should be free from contaminants and manufactured according to good manufacturing practices (GMP). Third-party testing certifications, such as NSF International or Informed-Choice, can provide reassurance of the product’s quality. Dosage and Serving Size: Consider the recommended dosage and serving size of the creatine supplement. Some supplements may require higher doses or multiple servings throughout the day, while others may have a more convenient dosage. 3 to 5 grams per day is recommended. Formulation and Delivery
Brain-Healthy Foods to Help You Focus Better Today
Amid our busy lives, it’s all too easy to get caught up in a never-ending cycle of stress and worry. From the responsibilities of raising children to the demands of work and the constant news stream, our minds can feel overwhelmed. As our brains grapple with everything from never-ending to-do lists to the weight of stress, they can become scattered and unfocused. Studies have shown that chronic stress can cause concentration, sleep, and memory issues. We can’t control everything happening in the world around us, but we can do some things to help boost our brain function and help us focus. Fueling your body properly can help your mental clarity, memory, and ability to focus. Add these 9 brain foods to your next grocery list and reap the productive, brain-boosting benefits. Fish This protein powered, vitamin D rich food is the ultimate brain booster. Fish like salmon or cod are loaded with omega-3s. These healthy fats are involved in the formation of cell membranes, the production of important hormones, and regulating genetic function. They’ve been linked to reducing inflammation, boosting heart health, and numerous brain benefits like decreased risk of depression and sharper cognition and memory. We love salmon, which is loaded with omega-3s. Try this Broiled Salmon with Spinach for dinner tonight. Green Tea Caffeine works fast to stimulate and awaken the brain.. We love a cup of green tea not only for its caffeine dose but also for its high antioxidant content, and its ability to provide a boost that’s not as jittery as coffee’s. The amino acid L-theanine found in green tea boosts the neurotransmitter GABA which may help reduce anxiety and improve focus. Whip up this green tea yogurt for a sweet, satiating treat. Leafy Greens Apparently, your mom knew what she was doing when she advised you to “eat your greens!” Spinach contains potassium which can make your brain more responsive and kale is loaded with brain-boosting antioxidants like beta carotene and flavonoids which help reduce memory loss. This Cooked Spinach and Pine Nuts dish will satisfy your taste buds. Not a leafy veggie-lover? Sneak some into your morning smoothie and you won’t even know it’s there! Blueberries Blueberries aren’t just low in calories and insanely tasty, they’re probably more famous for being great for the mind. The antioxidants in blueberries boost brain function and may slow memory impairments. A recent study found that the berry can reduce inflammation throughout the body, improve communication between brain cells and reduce age-related cognitive decline—boosting learning and memory. Pair these Blueberry Ginger Overnight Oats with your morning coffee and you are set for a successful day. Avocado Avocados contain high quantities of fatty acids. Research has found that high blood pressure has been linked to cognitive decline, but eating monounsaturated fats, like those found in avocados, may reduce high blood pressure. For an added boost, sprinkle some flaxseed or chia on top for additional omega-3s. An Avocado Boat Egg Bake is such a fun way to feed the brain. Loaded with healthy fats and proteins, you’ll be satiated all morning long. Nuts & Seeds Just like fish, it’s the omega-3s in both nuts and seeds that our brains love. They’re also rich sources of vitamin E, which may improve performance and reduce the risk of Alzheimer’s disease—directly linked to the brain. Nut Seed Bread is the simple, gluten-free loaf you’re looking for. Eggs When the mind is wandering, try cracking an egg. They’re full of choline, a nutrient that boosts the brain’s ability to send commands to the body and improves its memory center. Choline is needed to produce acetylcholine, a neurotransmitter that is critical for memory and learning, especially needed as you age. They’re a breakfast staple, but you can happily enjoy eggs at just about any meal. Want an easy way to get more greens in? Start at breakfast with an Eggs in Zoodle Nest. Dark Chocolate What’s mouthwatering and made for the brain? Dark chocolate of course. Not only does it release endorphins and boost serotonin levels, but this sweet treat is also full of antioxidants and flavonoids essential to brain health. Studies have found that cocoa’s flavonoids accumulate in the brain’s hippocampus which is directly tied to learning and memory. Along with dark chocolate, this Superfood Bark contains nuts, seeds, berries and coffee making it a focus snack that truly can’t be matched.
5 Important Reasons to Exercise That Have Nothing to Do With Weight Loss
Less anxiety AND better sleep? We’re lacing up our sneakers now…
3 Surprising Insights From “The Secret Life of Fat”
Like, fat functions as an organ. Really!
The 411 on Flavanols
Created in partnership with CocoaVia. You know about the importance of antioxidants and vitamin B12, but you may not have heard about the health benefits of flavanols. These compounds are one of the reasons cocoa (in its pure, non-sugary form!) is considered by many to be a health food (thanks, flavanols!). So, we’re guessing you want to get to know them pretty intimately. Here’s what you need to know, including why you should get yours from CocoaVia supplement. What Are Flavanols? Flavonoids are naturally occurring compounds found in plants. Among flavonoids, there is a distinct sub-group known as flavonols. These flavanols are predominant in foods and beverages such as tea, apples, grapes, red wine, and cocoa. And cocoa flavanols are special on their own—they’re a unique blend of phytonutrients found only in the prized cocoa beans. Before you run out and buy your favorite chocolate bar, be aware that although cocoa beans are a natural source, the processing of cocoa beans—fermentation, roasting, and alkalization—can lead to the destruction of some of these unique flavanols. What Do They Do? Of course, what they do for your body is what matters, and research points to some pretty impressive health benefits. Numerous studies have demonstrated that cocoa flavanols help support blood vessel health and healthy circulation. That’s good news for your heart and your overall health, since the circulatory system is the pathway for delivering vital oxygen and nutrients to organs and tissues. Where to Find Them Flavanols are found in a variety of foods, including many fruits, but the levels can be variable, so there’s no way to know how much you’re actually getting. The best way to guarantee that you’re getting a lot of them in your diet is through CocoaVia, a daily cocoa extract supplement. CocoaVia provides 375mg of cocoa flavanols in every serving and comes in a variety of flavors, including a chocolatey flavor that’s great in a smoothie or overnight oats. That’s a pretty good deal, right?
The Gut-Brain Connection and How it Impacts Your Health
Next time you’re feeling down, instead of blaming it on bad Tinder dates, consider the gut-brain connection. Maybe you haven’t been giving the microbes in your digestive system enough of the veggie fiber they crave (or enough cred when it comes to their impact on your mood)? That may sound crazy, but actually, scientists have discovered that the microbes in your gut are engaged in a constant conversation with your mind. And that chatter could be affecting your emotions, moods, and behavior in major ways. Gut Health 101 First, a little review. Gut health has been building up steam as a trending health topic as more research points to the importance of the microbiome, a fancy word for the trillions (yes, trillions!) of microbes that live in your gut, on your skin, and elsewhere. (Feeling itchy?) Much of the attention has focused on how those microbes affect digestion and conditions like leaky gut, and therefore the immune system and chronic inflammation, which is linked to disease risk. RELATED: The Facts on Inflammation The Gut-Brain Connection Now, the gut-brain connection is also entering the picture in a bigger way. Turns out your gut’s got its very own nervous system, called the Enteric Nervous System (ENS), and it’s so influential it’s often referred to as “the second brain.” The ENS’ main job is to regulate digestion, but it also sends up regular signals to the brain via the vagus nerve. Think of the vagus nerve as a busy two-lane highway. Traffic is moving in both directions, but it’s much heavier headed north, to the brain. Who’s directing that flow of traffic? Your microbes, of course. How That Connection Affects Your Health Here’s where things get interesting. Since your microbes are sending so many signals to your brain, if your gut health is out of whack, they may send up some wacky signals that influence your moods in negative ways. RELATED: 4 Easy Ways to Improve Your Digestive Health Studies have shown changing the makeup of gut microbiota actually changed how mice behaved, affecting anxiety and cognition, for instance. Mice raised without beneficial microbes also have been shown to be less capable of managing stress. Another example: 90 percent of the neurotransmitter serotonin is made in the gut, and research has shown microbes play a critical role in its production. So, if yours are not doing their job well, your body could end up with inadequate serotonin. That’s a problem since it regulates sleep, appetite, mood, and more. How can you harness this info for better brain health? Probiotics could eliminate some of the barriers associated with traditional antidepressant medications and provide a new avenue for alleviating depressive symptoms. Further research is needed to understand the underlying mechanisms of probiotic effects and establish standardized protocols for their use in clinical practice. Maintaining a healthy gut through a diet rich in fibrous vegetables and incorporating fermented foods can promote a balanced mood and reduce anxiety. Eating as many fibrous veggies as possible is key (microbes feast on the prebiotic fiber); fermented foods are great for your gut, and taking a high-quality probiotic is a good strategy either way since it can also benefit your digestive and immune systems.
3 Things You Didn’t Know About Your Microbiome
When you think of health and wellness, you probably think of how much you weigh, what you eat, and how much you exercise…NOT your microbiome. Your micro-what?! Your microbiome, which is a fancy word for the bacteria living in your gut (and in other spots all over your body, like in your mouth and on the skin). But you should! Yep, believe it or not, there are trillions of different kinds of bacteria living in your GI tract. We used to think these teensy-tiny bacteria were only connected to digestion and nutrient absorption, but they have a far greater impact on your overall health than originally believed. Over the past several years, scientists have found that gut bacteria affect how we feel, how much we weigh, and how well we can fight off infections. So yep, your microbiome may not sound sexy, but it certainly contributes to how sexy you feel. 3 things you didn’t know about your microbiome: Your microbiome affects your mood If you seem to always feel tired, sluggish, or just in a funk, it might be time to look inward—and by inward I mean your GI tract. Your gut bacteria influences chemicals (dopamine, norepinephrine and serotonin) that send messages in your brain. Interestingly, these chemicals are actually produced in the gut and delivered back to the brain. These chemicals are super important because they help relieve stress, control your mood, and raise alertness. They’re also linked to mood disorders such as anxiety and depression. So, if your gut bacteria becomes imbalanced, it can cause a delay in the delivery of the chemicals to your brain and ultimately result in an altered mood. Bottom line, a happy gut = a happy you! Your microbiome influences your weight If you can’t lose that stubborn extra weight and you’re doing everything else right, it might have something to do with the bacteria in your gut. Research shows there are both “good” and “bad” types of bacteria located in your GI tract. When the bad bacteria outnumber the good bacteria, the imbalance can silently wreak havoc on your body and cause it to store excess fat. Some contributors to this overgrowth of bad bacteria include overuse of antibiotics, chronic stress, and a low fiber diet high in sugar and refined carbohydrates. The good news is there are simple things you can do to increase the number of good bacteria in your gut! Eat a high fiber diet, from whole food sources, such as vegetables, fruits, whole grains, and nuts. Some of my favorites are buckwheat, quinoa, beans, broccoli, raspberries, apples, figs, pears, avocados, and almonds. Incorporate foods that are considered a “prebiotic”. Prebiotics are a type of fiber that feeds the good bacteria. These nondigestible or partially digestible fibers are found in bananas, garlic, asparagus, sunchokes (aka: Jerusalem artichokes), leeks, and onions. Incorporate a probiotic! “Pro”-biotics are different than “pre”-biotics. Probiotics are good bacteria that can be naturally found in fermented foods. Probiotics are often thought of as packaged supplements, and while they can be, you can also get probiotics through food sources. The most common probiotic food is yogurt, but probiotics are also found in other fermented foods such as cheese, kefir, sauerkraut, pickles, tempeh, and miso soup. I recommend adding as much of these foods to your meals as possible or start taking a probiotic supplement daily. Your microbiome develops your immune system Believe it or not, 75-80% of your immune system resides in your gut. However, this hasn’t always been the case. Babies are actually born with a bacteria-free gut since the womb is a sterile environment. Once you’re born, your gut bacteria starts taking shape and you begin to build your immune system. You’re exposed to bacteria on a daily basis. Whether it be in the air you breathe, the food you eat, or simply by wiping your eyes or nose, you come in contact with bacteria. Your body is amazing in that it fights off the bacteria and remembers how it did it. Therefore, the more exposure you have to bacteria, the more diverse your internal ecosystem and the stronger your immune system becomes. I think we can all agree that the body is a complex system. But would you ever have guessed the bacteria in your GI tract play such a big role in your overall health? If you’ve never given much thought about the trillions of little creatures hanging out in your gut, try incorporating some probiotic foods, a probiotic supplement, and more prebiotics foods on a daily basis. You just might realize you’re happier and healthier and may even lose a pound or two! (Image: Shutterstock)
