Optimise Fitness and Health

London based personal trainer/coach: Fat Loss | Muscle Gain | Fitness | Athletic Performance

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The Alkalizing Effects of Lemon Juice: Scientific Truth or Modern Myth? Despite its acidic pH, some people claim lemon juice has alkalizing effects in the body. It is true and does it actually matter?

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Figuring out how many carbs to eat when you have diabetes can seem confusing. Meal plans created by the American Diabetes Association (ADA) provide about 45% of calories from carbs. This includes 45–60 grams per meal and 10–25 grams per snack, totaling about 135–230 grams of carbs per day. However, a growing number of experts believe people with diabetes should be eating far fewer carbs than this. In fact, many recommend fewer carbs per day than what the ADA allows per meal. This article takes a look at the research supporting low-carb diets for diabetics and provides guidance for determining optimal carb intake.  What Are Diabetes and Prediabetes? Glucose, or blood sugar, is the main source of fuel for your body’s cells. In people with diabetes, the body’s ability to process and use blood sugar is impaired. Although there are several types of diabetes, the two most common forms are type 1 and type 2 diabetes. Type 1 Diabetes In type 1 diabetes, the pancreas is unable to produce insulin, a hormone that allows sugar from the bloodstream to enter the body’s cells. Instead, insulin must be injected to ensure that sugar enters cells. Type 1 diabetes develops because of an autoimmune process in which the body attacks its own insulin-producing cells, which are called beta cells. This disease is usually diagnosed in children, but it can start at any age, even in late adulthood (1). Type 2 Diabetes Type 2 diabetes is more common, accounting for about 90% of people with diabetes. Like type 1 diabetes, it can develop in both adults and children. However, it isn’t as common in children and typically occurs in people who are overweight or obese. In this form of the disease, either the pancreas does not produce enough insulin or the body’s cells are resistant to insulin’s effects. Therefore, too much sugar stays in the bloodstream. Over time, the beta cells of the pancreas can wear out as a result of pumping out more and more insulin in an attempt to lower blood sugar. They can also become damaged from high levels of sugar in the blood (2). Diabetes can be diagnosed by an elevated fasting blood sugar level or an elevated HbA1c level, which reflects blood sugar control over a period of two to three months. Diabetes is diagnosed by a fasting blood sugar of at least 126 mg/dL (7 mmol/L) or an HbA1c of at least 6.5% (3). Prediabetes Before type 2 diabetes occurs, blood sugar levels are elevated but not high enough to be diagnosed as diabetes. This stage is known as prediabetes. Prediabetes is diagnosed by a blood sugar level between 100–125 mg/dL (5.6–6.9 mmol/L) or an HbA1c between 5.7–6.4% (3). While not everyone with prediabetes goes on to develop type 2 diabetes, it’s estimated that approximately 70% will eventually become diabetic (4). What’s more, even if prediabetes never progresses to diabetes, people with this condition may still be at an increased risk of heart disease, kidney disease and other complications related to high blood sugar levels (4). Bottom Line: Type 1 diabetes is due to the destruction of pancreatic beta cells, while type 2 diabetes occurs when cells are resistant to insulin or the pancreas doesn’t make enough. Prediabetes often progresses to diabetes. How Does Food Affect Blood Sugar Levels?  Blood sugar levels are affected by many things, including exercise, stress and illness. However, one of the major factors affecting your blood sugar is the type and amount of food you consume. Of the three macronutrients — carbs, protein and fat — carbs have the greatest effect on blood sugar by far. This is because when your body digests carbs, they are broken down into sugar, which enters your bloodstream. This occurs with all carb-containing foods, such as refined carb sources like chips and cookies, as well as healthy types like fruits and vegetables. However, whole foods contain fiber. Unlike starch and sugar, naturally occurring fiber in food does not raise blood sugar levels. When diabetics eat foods high in digestible carbs, their blood sugar can rise to very high levels. Eating large portions of these foods typically requires high doses of insulin or diabetes medication to control blood sugar. Because they are unable to produce insulin, people with type 1 diabetes need to inject insulin several times a day, regardless of what they eat. However, eating fewer carbs can significantly reduce their mealtime insulin dosage. Bottom Line: Your body breaks down carbs into sugar, which enters the bloodstream. People with diabetes who eat a lot of carbs require insulin or medication to keep their blood sugar from rising too much. Research on Carb Restriction for Diabetes There are many studies supporting the use of carb restriction in diabetics. Very-Low-Carb, Ketogenic Diets Very-low-carb diets typically induce mild to moderate ketosis, a state in which your body uses ketones and fat, rather than sugar, as its main energy sources. Ketosis usually occurs at daily intakes of less than 50 grams of total carbs, or 30 grams of digestible carbs (total carbs minus fiber). This would be no more than 10% of calories on a 2,000-calorie diet. Very-low-carb, ketogenic diets have been around for many years. Indeed, doctors prescribed them for people with diabetes before insulin was discovered in 1921 (5). Several studies have shown that restricting carb intake to 20–50 grams of carbs per day can significantly reduce blood sugar levels, promote weight loss and improve heart health markers in people with diabetes (6, 7, 8, 9, 10, 11, 12, 13, 14, 15). In addition, these improvements often occur very quickly. For instance, in a study of obese people with diabetes, limiting carbs to 21 grams per day led to a spontaneous decrease in calorie intake, lower blood sugar levels and a 75% increase in insulin sensitivity in two weeks (14). In a small, three-month study, people were randomized to consume a calorie-restricted, low-fat diet or a low-carb diet containing up to 50 grams of carbs per day. The low-carb group had an average decrease in HbA1c of 0.6% and lost over twice as much weight as the low-fat group. Also, 44% of the low-carb group discontinued at least one diabetes medication, compared to 11% of the low-fat group (15). In fact, in several studies, insulin and other diabetes medications have been reduced or discontinued due to improvements in blood sugar control (6, 8, 10, 11, 13, 15). Diets containing 20–50 grams of carbs have also been shown to lower blood sugar levels and reduce the risk of disease in people with prediabetes (15, 16, 17). In a small, 12-week study of obese, prediabetic men who followed a Mediterranean diet limited to 30 grams of carbs per day, fasting blood sugar dropped to 90 mg/dL (5 mmol/L), on average, which is well within the normal range (17). In addition, the men lost an impressive 32 pounds (14.5 kg) and experienced significant reductions in triglycerides, cholesterol and blood pressure, among other beneficial health effects (17). Importantly, these men no longer met the criteria for metabolic syndrome due to reductions in blood sugar, weight and other health markers. Although concerns have been raised that higher protein intake on low-carb diets may lead to kidney problems, a recent 12-month study found that very low carb intake did not increase the risk of kidney disease (18). Bottom Line: Many studies have shown restricting carbs to 20–50 grams, or less than 10% of calories, per day may lower blood sugar, promote weight loss and improve health markers in people with diabetes and prediabetes. Low-Carb Diets  There is currently no agreement on how many carbs a low-carb diet contains. However, for purposes of this article, the term “low-carb” will refer to diets containing 50–100 grams of carbs, or 10–20% of calories, per day. Although there are very few studies on carb restriction for type 1 diabetics, most that exist have used carb intakes in the low-carb range. In each case, impressive results have been reported (19, 20, 21). In a long-term study of people with type 1 diabetes who were advised to restrict carbs to 70 grams per day, those who complied reduced their A1c from 7.7% to 6.4%, on average. What’s more, their A1c levels remained the same four years later (20). A 1.3% reduction in HbA1c is a significant change to maintain over several years, particularly in those with type 1 diabetes. One of the biggest concerns for people with type 1 diabetes is hypoglycemia, or blood sugar that drops to dangerously low levels. In a 12-month study, adults with type 1 diabetes who restricted daily carb intake to less than 90 grams had 82% fewer episodes of low blood sugar than before they started the diet (21). People with type 2 diabetes may also benefit from limiting their daily carb intake to 50–100 grams, or up to 20% of calories(22, 23, 24). In a small, five-week study, men with type 2 diabetes who consumed a high-protein, high-fiber diet providing 20% of calories from carbs per day experienced a 29% reduction in fasting blood sugar, on average (23). Bottom Line: Research suggests a daily carb intake of 50–100 grams, or 10–20% of calories, may lower blood sugar levels in people with diabetes. It may also help reduce episodes of low blood sugar in people who take insulin. Moderate, Low-Carb Diets As with “low-carb” diets, there is no formal definition for “moderate, low-carb diets.” In this article, “moderate low-carb” will refer to diets providing 100–150 grams of digestible carbs, or 20–35% of calories, per day. A few studies looking at diets within this range have reported good results in people with diabetes (25, 26). In a 12-month study of 259 people with type 2 diabetes, those who followed a Mediterranean diet providing 35% or fewer calories from carbs experienced a significant reduction in HbA1c, from 8.3% to 6.3%, on average (26). Bottom Line: A few studies have found that diets providing 100–150 grams of carbs, or 20–35% of calories, per day may lower blood sugar levels in people with diabetes. How Low Should You Go? Research has confirmed that many levels of carb restriction effectively lower blood sugar levels. Since carbs raise blood sugar, reducing them to any extent can help control how much your blood sugar rises after eating. For instance, if you’re currently consuming about 250 grams of carbs daily, reducing your intake to 130 grams should result in significantly lower blood sugar after meals, as the few, moderate, low-carb studies that are available have shown. However, most studies have looked at blood sugar response in people with diabetes who consume 20–50 grams of carbs per day. This level appears to produce the most dramatic results, including blood sugar improvement that reduces or even eliminates the need for insulin or diabetes medication. Bottom Line: Studies have shown that a daily carb intake between 20–150 grams, or 5–35% of calories, may effectively manage diabetes and prediabetes. Very low-carb diets may have the greatest effect. High-Carb Foods to Limit or Avoid  There are many tasty, nutritious, low-carb foods that do not raise blood sugar levels very much. These can be enjoyed in moderate to liberal amounts on low-carb diets. However, there are certain foods that should be limited or avoided because of their high carb content: Breads, muffins, rolls and bagelsPasta, rice, corn and other grainsPotatoes, sweet potatoes/yams and taroLegumes like peas, beans and lentils (except green beans, snow peas and peanuts)Milk and sweetened yogurtMost fruit, except for berriesCake, cookies, pie, ice cream and other sweetsSnack foods like pretzels, chips and popcornJuice, soda, sweetened iced tea and other sugar-sweetened drinksBeer Keep in mind that not all of these foods are unhealthy. For example, fruits and legumescan be highly nutritious. However, they can be problematic for diabetics who are trying to manage their blood sugar levels by eating fewer carbs. On the other hand, you can eat plenty of low-carb vegetables, nuts, seeds, avocados, meat, fish, eggs, full-fat dairy and other foods. See a longer list of healthy, low-carb foods in this article. Bottom Line: Although many delicious foods can be included on a low-carb diet, those that are high in carbs should be limited or avoided altogether. Are Low-Carb Diets Always Best for Diabetes?  Low-carb diets have consistently been shown to lower blood sugar and improve other health markers in people with diabetes. However, certain higher-carb diets have also been credited with similar beneficial health effects. For example, some studies on low-fat veganand vegetarian diets suggest that this way of eating may lead to better blood sugar control and overall health (27, 28, 29, 30). In a 12-week study, a brown rice-based vegan diet containing 268 grams of total carbs (72% of calories) lowered people’s HbA1c more than the standard Korean Diabetes Association diet containing 249 grams of total carbs (64% of calories) (30). An analysis of four studies found that people with type 2 diabetes who followed a low-fat, macrobiotic diet containing about 70% of calories from carbs achieved significant reductions in blood sugar and other health markers (31). The Mediterranean diet has also been shown to improve blood sugar control and provide other health benefits in individuals with diabetes (32, 33). However, it’s important to note that these diets weren’t directly compared to low-carb diets, but rather to standard, low-fat dietsoften used for diabetes management. In addition, there aren’t as many studies on these diets as there are on low-carb diets. While they may be effective for certain people, more research is needed to confirm these findings. Bottom Line: Studies suggest that certain higher-carb diets may be effective for diabetes management. However, research comparing these diets to low-carb diets is needed. How to Determine Optimal Carb Intake  Although studies have shown that many different levels of carb intake may help control blood sugar, the optimal amount varies by individual. It is worth repeating that diets containing 20–50 grams of carbs per day have been studied the most and typically produce the most dramatic results in diabetics. However, in addition to keeping blood sugar levels within a healthy range, it’s important to eat the amount of carbs at which you feel best, as well as that you can realistically maintain in the long term. Therefore, figuring out how many carbs to eat requires some testing and evaluating to find out what works best for you. To determine your ideal carb intake, measure your blood sugar with a blood glucose meter before a meal and again one to two hours after eating. The maximum level your blood sugar should reach is 139 mg/dL (8 mmol/L) in order to prevent damage to blood vessels and nerves. However, you may want to aim for an even lower upper limit. To achieve your blood sugar goals, you may need to restrict your carb intake to less than 10 grams, 15 grams or 25 grams per meal. Also, you may find that your blood sugar rises more at certain times of the day, so your upper carb limit may be lower for breakfast than lunch or dinner. In general, the fewer carbs you consume, the less your blood sugar will rise and the less diabetes medication or insulin you’ll require to stay within a healthy range. If you take insulin or diabetes medication, it’s very important to speak with your doctor or health care provider prior to reducing your carb intake so that your dosage can be adjusted to prevent low blood sugar. Bottom Line: Determining the optimal carb intake for diabetes management requires testing your blood sugar and making adjustments as needed based on your response, including how you feel. Take Home Message Based on the evidence to date, conventional recommendations that diabetics should consume at least 45% of their daily calories from carbs appear misguided. Multiple studies have shown that a daily carb intake of 20–150 grams, or between 5–35% of calories, not only leads to better blood sugar control but may also promote weight loss and other health improvements. Therefore, a carb-restricted approach may be your best bet to keep your blood sugar within a healthy range. However, even among people with diabetes, some individuals can tolerate more carbs than others. Testing your blood sugar and paying attention to how you feel at different carb intakes can help you find your own personal range for optimal diabetes control, energy levels and quality of life. 

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Omega-3 may help struggling children to read, says study

Study into notion that fatty acids can boost brain function criticised over concerns about funding sources

Controversial … a study has found that children struggling to read can be helped by daily supplements of fatty acids.

Photograph: Food And Drink Photos/Food & Drink/Photoshot

Children with the worst reading skills could improve their literacy with daily supplements of fatty acids found in fish, seafood and some algae, researchers claim.

Scientists gave a daily 600mg omega-3 fatty acid pill to children aged seven to nine and found that those whose reading skills were in the lowest fifth of the normal range improved over the four months of the study.

On average, the children in the bottom 20% for literacy boosted their reading age by three weeks more than a control group taking a daily placebo. Those in the lowest 10% for literacy improved their reading age by 1.9 months compared with the placebo group.

The idea that omega-3 supplements can improve brain function in some children is controversial, and the latest study, from researchers at Oxford University, has already drawn criticism. The study was funded by a company called DSM Nutritional Lipids, which makes omega-3 supplements, though the study was performed at Oxford independently.

One contentious point is that the study, involving 74 Oxfordshire schools, looked at reading and behavioural problems in 362 children who were in the lowest third for literacy skills. Analysis on this group of children found no improvements in reading or working memory, and while parents said their children had fewer behavioural problems, their teachers reported no change on these scores.

The positive effects of the pills were seen only in a subgroup of the worst-performing 224 children and for reading only. Again, teachers recorded none of the improved behaviour parents saw, such as less hyperactivity and “so-called opposition-defiant behaviour”.

Alex Richardson, who led the study at Oxford’s Centre for Evidence-Based Intervention, said the original trial had been designed to look at children in the poorest 20% for reading skills, but children in the bottom third were added to get the right number of participants for the study.

Despite the study’s shortcomings, Richardson said the potential improvement in the poorest readers warranted follow-up work to confirm or rule out the effect.

“This is not going to help any child who isn’t lacking in these nutrients,” she said. “But to bring up the tail-end, that is something that theoretically makes sense. This is such an important group of children in terms of their life chances, and you have to catch them early. It’s a cumulative thing.

"Kids who can’t read are effectively going to miss out on the rest of their schooling, because if you can’t read it is very difficult to access the rest of the curriculum.”

Omega-3 fatty acids, such as docosahexaenoic acid (DHA), appear to play a crucial role in brain development by supporting the growth of neurons and their connections to one another. The substance is found naturally in fish oils and some algae, but may be lacking in some people’s diets.

However, Michael Crawford, who studied DHA and brain development at Imperial College London, said the substance was vital for healthy brain development of children in the womb.

“Once they are born, the basic architecture of their brain is already defined. You’re not going to make an Einstein out of somebody who doesn’t have the potential at birth,” he said.

But he felt the results warranted further investigation. “You’re bound to get a gradation in ability. Some children will be at the top and some at the bottom. The ones at the top you’re not going to influence very much, if at all, but the ones at the bottom, the fact that you can make a difference to them is important. It shows there is a potential to help those who are least able.”

Crawford said much longer term studies were needed to confirm the extent of any effect of omega-3 on children’s brains at school age.

“The problem with all of these studies is that they’re really addressing a formed brain, and so they are far too short and underpowered by comparison with any of the sorts of trials we do in clinical medicine. For some reason, the people working with children, on the brain, expect the brain to be manipulated in a period of 16 weeks. It’s a fundamental flaw.”

Details of the study are published in the journal PloS One.

Omega-3 is a classification of certain kinds of fatty acids that result from the breakdown of dietary fats in the body. They are used to form membranes surrounding each of our trillions of cells. Fish get omega-3 oils from the plankton they eat. The names of these omega-3 oils are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). DHA is most concentrated in the brain and retina. Both are included in this formulation-EPA 180mg and DHA 120mg, with natural vitamin E to help preserve freshness.

One capsule of Omega 3 EPA provides:

Fish Oil Concentrate 1000mg

     Fatty Acid Profile:

EPA eicosapentaenoic acid 18%

DHA docosahexaenoic acid 20%

Sources for these fish oils are the flesh of cold water fish such as salmon and mackerel.

Does not contain fish liver oils.  

Omega-3’s are known as Essential Fatty Acids (EFAs) because they are required for good health. Omega-3 fatty acids are a form of polyunsaturated fat that our bodies require in order to maintain health.

Years of clinical studies confirm that a diet rich in Omega 3 Fatty Acids is essential for a healthy immune system and cardiovascular system.  

Because your body is unable to produce EFA’s, your Essential Fatty Acid requirements must be met through your diet or through supplementation.

These important nutrients can be found in flax seeds, marine fish and green leafy vegetables, but many people do not consume enough of these foods to meet the body’s needs.

EFA’s are currently one of the most researched health products and science has demonstrated their wide ranging health benefits.

Omega-3 fatty acids are important components of nerve cell membranes.

They help nerve cells communicate with each other, which is an essential step in maintaining good mental health.

Researchers have found that without a sufficient supply of these fatty acids, the body will use saturated fat to construct cell membranes. The result is older looking, less elastic skin that takes longer to heal and tends to show wrinkles more quickly.

Nature’s Sunshine’s Quality Assurance team extensively test all raw materials that go into making its supplements, so you can be sure you’re getting the purest source of Omega-3 available.

Nature’s Sunshine will not compromise on the quality of products, which is why Nature’s Sunshine’s Omega 3 EPA supplement is high in essential fatty acids and guaranteed to be pure.

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Ghee has become quite popular in certain circles lately. It’s been praised as an alternative to butter that provides additional benefits. However, some people have questioned whether ghee is superior to regular butter, or may even pose health risks. This article takes a detailed look at ghee and how it compares to butter. What Is Ghee? Ghee is a type of clarified butter. It’s more concentrated in fat than butter because its water and milk solids have been removed. It has been used in Indian and Pakistani cultures for thousands of years. The term comes from the Sanskrit word meaning “sprinkled.” Ghee was originally created to prevent butter from spoiling during warm weather. In addition to cooking, it’s used in the Indian alternative medicine system Ayurveda, where it’s known as ghrita. Because its milk solids have been removed, it does not require refrigeration and can be kept at room temperature for several weeks. In fact, like coconut oil, it may become solid when kept at cold temperatures. Advertisement Bottom Line: Ghee is a type of clarified butter that is stable at room temperature. It has been used in Indian cooking and Ayurvedic medicine since ancient times. How Is It Made?  Ghee is made by heating butter to separate the liquid and milk solid portions from the fat. First, butter is boiled until its liquid evaporates and milk solids settle at the bottom of the pan and turn golden to dark brown. Next, the remaining oil (the ghee) is allowed to cool until it becomes warm. It’s then strained before being transferred to jars or containers. It can easily be made at home using grass-fed butter, as shown in this recipe. Bottom Line: Ghee can be made by heating butter to remove water and milk solids from the fat. How Does It Compare to Butter? Ghee and butter have similar nutritional compositions and culinary properties, although there are a few differences. Calories and Nutrients This is the nutrition data for one tablespoon (14 grams) of ghee and butter (1, 2): GheeButterCalories112100Fat13 grams11 gramsSaturated fat8 grams7 gramsMonounsaturated fat4 grams3 gramsPolyunsaturated fat0.5 grams0.5 gramsProteinTrace amountsTrace amountsCarbsTrace amountsTrace amountsVitamin A8% of the RDI7% of the RDIVitamin E2% of the RDI2% of the RDIVitamin K1% of the RDI1% of the RDI Both contain nearly 100% of calories from fat. Ghee is more concentrated than butter. Gram for gram, it provides slightly more butyric acid and other short-chain saturated fats. Test-tube and animal studies suggest that these fats may reduce inflammation, promote gut health and inhibit cancer growth (3). It’s also slightly higher in conjugated linoleic acid, a polyunsaturated fat that may help increase fat loss (4). Overall, the differences between the two are small, and choosing one over the other likely won’t have a significant impact on your health. However, ghee is completely free of the milk sugar lactose and the milk protein casein, whereas butter contains small amounts of each. For people who have allergies or sensitivities to these dairy components, ghee is clearly the better choice. Advertisement Bottom Line: Ghee and butter are nearly 100% fat, but ghee may be the better choice for people with lactose or casein sensitivities. Use in Cooking and Food Preparation Butter and ghee are rich in saturated fatty acids, which can handle heat at high temperatures without becoming damaged. Heating ghee also appears to produce much less of the toxic compound acrylamide than heating vegetable and seed oils. In fact, one study found that soybean oil produced more than 10 times as much acrylamide as ghee when each fat was heated to 320°F (160°C) (5). Furthermore, ghee has a high smoke point, which is the temperature at which fats become volatile and begin to rise as smoke. Its smoke point is 485°F (250°C), which is substantially higher than butter’s smoke point of 350°F (175°C). Therefore, when cooking at very high temperatures, ghee has a distinct advantage over butter. However, while ghee is more stable at high heat, butter may be more suitable for baking and cooking at lower temperatures because of its sweeter, creamier taste. Bottom Line: Ghee may be better for high-temperature cooking, but butter has a sweeter taste that may be more suitable for baking. Potential Health Benefits  Some research shows that ghee may provide health benefits. Heart Health Markers A number of animal and human studies suggest that consuming ghee may lead to favorable changes in some heart health markers (6, 7, 8, 9, 10, 11, 12). In a rabbit study, ghee was found to increase HDL (“good”) cholesterol and reduce the formation of fatty deposits in the arteries. On the other hand, it also increased fasting blood sugar levels (8). Moreover, in a controlled study of 206 healthy adults, ghee was the fat source responsible for the greatest increase in ApoA, a protein in HDL particles that’s linked to a reduced risk of heart disease (11). However, it’s important to distinguish between ghee made from dairy and ghee made from vegetable oil, which is known as vanaspati ghee or vegetable ghee. Vegetable ghee contains 14–40% trans fats. Some researchers believe that increased consumption of vegetable ghee may be contributing to rising heart disease rates among Indians and Pakistanis (9, 13). Bottom Line: Studies have found that ghee may improve some heart health markers. However, make sure to choose dairy ghee and not vegetable ghee. Cancer Several animal studies comparing ghee to soybean oil suggest that ghee may reduce the risk of certain cancers, including breast cancer (14, 15, 16). In one study, rats fed 10% of calories from ghee for 44 weeks had lower levels of several breast cancer markers than rats fed 10% of calories from soybean oil (16). However, more high-quality research is needed to confirm these results. Advertisement Bottom Line: Studies in animals have suggested that ghee may reduce the risk of cancer, at least when compared to soybean oil. Potential Adverse Effects  Based on the results of controlled studies, ghee doesn’t seem to affect LDL (“bad”) cholesterol levels very much (11, 12). However, people’s responses to saturated fat intake are highly variable. Those whose LDL cholesterol levels tend to increase in response to high saturated fat intake may want to limit their ghee or butter intake to one or two tablespoons per day. Another concern is that during the production of ghee at high heat, its cholesterol may become oxidized. Oxidized cholesterol is linked to an increased risk of several diseases, including heart disease (17). According to one researcher, detailed analysis has shown that ghee contains oxidized cholesterol but fresh butter does not (18). Bottom Line: Potential adverse effects of ghee include an increase in LDL cholesterol levels and the formation of oxidized cholesterol during its production. Take Home Message Ghee is a natural food with a long history of medicinal and culinary uses. It provides certain cooking advantages over butter and is definitely preferable if you have a dairy allergy or intolerance. However, at this point, there isn’t any evidence suggesting that it’s healthier than butter overall. Both can be enjoyed in moderation as part of a healthy diet.

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Take a look at @lolojones's Tweet:

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Taking Vitamin D supplements in addition to asthma medication appears to cut the risk of severe asthma attacks, a review of evidence suggests. An independent review by the Cochrane research body of nine clinical trials found it also cut the rate of asthma attacks needing steroid treatment. But researchers say it is unclear whether it only helps patients who are vitamin D deficient. They say more studies are needed before they can give patients official advice. They recommend talking to a GP or pharmacist to get advice before taking a vitamin D supplement. The Cochrane review's lead author, Professor Adrian Martineau, said they found vitamin D "significantly reduced the risk of severe asthma attacks, without causing side effects". They found taking vitamin D reduced the risk of severe asthma attacks requiring a hospital admission or a visit to A&E from 6% to 3%. They also found the rate of asthma attacks needing steroid treatment dropped from 0.44 to 0.28 attacks per person per year. But they found that vitamin D did not improve lung function or day-to-day asthma symptoms.  Vitamin D Known as the "sunshine" vitamin, it is found in food and is made in the body when the skin is exposed to sunshineOne in five adults and one in six children in England are thought to have low levels of vitamin DLimited amounts of the vitamin are found in foods such as oily fish, eggs and fortified cerealsFor most people the bulk of their vitamin D comes from sunlightLow vitamin D levels can lead to brittle bones and rickets in childrenVitamin D can boost immunity and dampen down inflammationIt is possible to overdose from vitamin D - but that would be five times the amount of vitamin D that was given in these trials Q&A: Vitamin D  The researchers looked at nine recent clinical trials - seven involving 435 children and two studies involving 658 adults, lasting up to a year. Prof Martineau called the review "an exciting result" but acknowledged "some caution is warranted" and further study is needed. The trials were mainly carried out on adults with mild or moderate asthma so further testing is needed to see the affect on children and those with severe asthma "to find out whether these patient groups will also benefit", he said. He said further analyses were on-going and results should be available in the next few months. In July Public Health England recommendedthat everyone should consider taking vitamin D supplements in autumn and winter. An extensive review of evidence suggested everyone over the age of one needs to consume 10 micrograms of vitamin D each day in order to protect bone and muscle health. And public health officials said, in winter months, people should consider getting this from 10 microgram supplements, if their diet is unlikely to provide it. The level of vitamin D taken in these clinical trials was much higher than this recommendation at 25 to 50 micrograms per day. Image copyrightPA In the UK, 5.4 million people are being treated for asthma - that is one in 11 of the population. Every day there are 185 hospital admissions and three deaths because of the condition. Dr Erika Kennington, Asthma UK's head of research, said: "While this research shows promise, more evidence is needed to conclusively show whether Vitamin D can reduce asthma attacks and symptoms. "With so many different types of asthma it could be that Vitamin D may benefit some people with the condition but not others. Asthma UK's research centres are working hard to discover how and why Vitamin D affects asthma symptoms and if it could be a potential treatment in the future." 'Visit your GP' Prof Martineau pointed out that in the study, vitamin D was added on to asthma medication the patients were already taking. He explained: "We don't want people giving up taking their asthma treatment." He also warned against taking vitamin D without advice. "Going to see your GP is a key part of the message we want to give - I don't think it would be appropriate to just start taking vitamin D without knowing whether you have vitamin D deficiency or not and we don't yet know what the threshold of vitamin D is below which you will have a benefit." Dr Rebecca Normansell, a GP from the Cochrane body, said asthma patients are not routinely tested for their vitamin D levels, but following further study "it may be that that will be something that we should be considering as a reason to test vitamin D". "Talking with your pharmacist or GP is a great place to start as there may be other things that could be done for you as well to improve your asthma beyond thinking about your vitamin D," she said. Dr Imran Rafi, from the Royal College of General Practitioners (RCGP), called the research "encouraging". "However, more work still needs to be done in gathering the evidence, particularly around effectiveness for young people and children - especially as it currently affects as many as one in 11 children." He said he looked forward to seeing the results of further clinical trials to get a better understanding of this potential method of treatment. "It is important to remember that not every drug is suitable for every patient and if a patient has asthma, they shouldn't make any changes to their medication without first discussing it with their family doctor." http://www.optimisevitamins.co.uk/vitamin_d

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 Not all naps are created equal. If you think a nap is a nap is a nap, we’ve got news for you. Naps vary in length, intensity and function. There are hundreds (maybe thousands) of different nap styles. Some already have cachet (see: The Power Nap), while others are sneaking their way into our culture (see: The Coffee Nap). The bottom line: Determining which style is right for you can result in real benefits, like improved alertness and energy throughout the day. Here’s our hot list of the latest in napcore. The Coffee Nap Let’s start with the coffee nap. This type of nap recommends you drink caffeine before lying down for a rest. It sounds contradictory in nature. Why would you consume a stimulant intended to keep you awake and alert before trying to sleep? Well, studies show that by doing this, you’ll not only get the benefits of a quick nap, but you’ll also increase the effectiveness of the caffeine. When used together, and correctly, coffee and sleep can provide a speedy boost of rejuvenation during midday lulls. The technique stipulates drinking a cup of coffee followed by a 20-minute rest. The reasoning: It takes about 20 minutes to metabolize your coffee from the moment you take a sip.  The Nano-Nap The nano-nap is the briefest interval of sleep. We’re talking 10 to 20 seconds. It’s the moment when you pass out during the 3 p.m. meeting before your neck recoils to bring you back to life. You might know it better as the toilet nap, when you doze off briefly while escaping long work hours in the bathroom. No sleep study has concluded there’s a benefit to these. Sorry, you should have gotten more sleep. The Micro-Nap and Mini-Nap Micro-naps range from two to five minutes and have been shown to be surprisingly effective at shedding sleepiness. Bump them into the five- to 20-minute window and welcome to mini-nap land. This interval of sleep increases alertness, stamina, motor learning and motor performance. That’s a long list of benefits. Next time you’re thinking about how to burn 10 minutes during the day, make sure you give a quick micro-nap the proper consideration. It’s sure to do more for you than mindlessly browsing the same three websites you’ve read all day. The Power Nap (or the Coffee Nap minus Coffee) The original power nap hits the sweet spot right at 20 minutes. Think of it as a coffeeless coffee nap. Even without caffeine, it helps improve muscle memory and long-term memory — and retains the benefits of both the mini-nap and micro-nap. Scroll up in case you forgot. The Lazy Man’s Nap The lazy man’s nap is considerably longer. You’re going to have to cut out an hour to 90 minutes of your day for this one. However, if you can afford to, you’ll reap the extra rewards. Some argue it can mimic the benefits of a full night’s sleep. Benefits like perceptual processing and repairing bones and muscles, plus all the detailed benefits of the previous lengths. We have no illusions about the ease of finding close to two hours during the day to go to sleep, but in the circumstance you can, it’s a remarkably productive way to spend your time. So Who Naps? A lot of people. Normal people, famous people, athletes, politicians, inventors. Thomas Edison attributed much of his energy to frequent naps during the day. John F. Kennedy broke up his day with a nap to alleviate on-the-job stress. I nap. I fancy myself a nice power nap around 2 p.m. before picking up steam and finishing off the workday with some liveliness. It comes down to being honest about your work-life responsibilities and recognizing when and how you can utilize naps as a healthful and productive exercise during the day. Napping isn’t an indicator of laziness. In fact, it’s a testament to self-awareness and knowing the best way to keep your mind and body functioning at high levels. Don’t be ashamed of the nap. Embrace it. And now that you’ve gained this new area of expertise, use it to your advantage. Naptime will never be the same. Tags:  recovery rest sleep  Max Barrett Max is an LA-based writer. He is the most athletic of his three brothers. 

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Real food is whole, single ingredient food. It is mostly unprocessed, free of chemical additives and rich in nutrients. In essence, it’s the type of food human beings ate exclusively for thousands of years. However, ever since ready-to-eat foods became popular in the 20th century, many people have been eating them as a dominant part of their diet. While processed foods may be more convenient in some ways, it’s hard to argue that they have made us healthier or happier. In fact, following a diet based on real food may be one of the most important things you can do to maintain good health and high quality of life. Here are 21 reasons to eat real food. 1. Real Food Is Loaded With Important Nutrients Unprocessed animal and plant foods contain the vitamins and minerals you need for optimal health. For instance, one cup (220 grams) of red bell peppers, broccoli or orange slices contains more than 100% of the RDI for vitamin C (1, 2, 3). Eggs and liver are especially high in choline, a nutrient that’s essential for proper brain function (4, 5). And just a single Brazil nut provides all the selenium you need for an entire day (6). There are many other examples of this. In fact, most real foods are good sources of vitamins, minerals and other beneficial nutrients. Unlike supplements, it’s nearly impossible to overdose on nutrients from unprocessed food. Advertisement  2. Real Food Is Low in Sugar Some research suggests that eating sugary foods can increase your risk of obesity, insulin resistance, type 2 diabetes, fatty liver disease and heart disease (7, 8, 9). Generally speaking, real food is low in sugar and isn’t very sweet. Even though fruit contains sugar, it’s also high in water and fiber, so it’s much less concentrated than sugar in soda and processed foods. 3. Real Food Is Heart-Healthy  Real food is packed with antioxidants and nutrients that support heart health, including magnesium and healthy fats. Eating a diet rich in nutritious, unprocessed foods may also help reduce inflammation, which is believed to be one of the major drivers of heart disease (10). 4. Real Food Is Good for the Environment The world population is steadily growing, and with this growth comes increased demand for food. However, producing food to feed several billion people is taking a huge toll on the environment. This is mainly due to increased fuel needs, greenhouse gases and packaging that ends up in landfills. On the other hand, developing sustainable systems based on real food may help improve the health of our planet by reducing energy needs and decreasing the amount of non-biodegradable waste humans produce (11). 5. Real Food Is High in Fiber Fiber provides many health benefits. These include helping you eat feel more satisfied with fewer calories, as well as improving digestive function and metabolic health (12,13, 14). Foods such as avocados, chia seeds, flaxseeds and blackberries are particularly high in healthy fiber, along with beans and legumes. Getting fiber as it naturally occurs in real food is much better than taking a fiber supplement or eating processed food with added fiber. 6. Real Food Helps Control Blood Sugar According to the International Diabetes Federation, more than 400 million peoplehave diabetes worldwide. That number is expected to surpass 600 million within the next 25 years. Eating a diet high in fibrous plants and unprocessed animal foods may help reduce blood sugar levels in people with diabetes and people who are at risk of developing the disease. In one 12-week study, people with diabetes or prediabetes followed a paleolithic dietcontaining fresh meat, fish, fruits, vegetables, eggs and nuts. They experienced a 26% reduction in blood sugar levels (15). 7. Real Food Is Good for Your Skin  In addition to promoting better overall health, eating real food nourishes and helps protect your skin from the inside out. For instance, dark chocolate and avocadoshave been shown to protect skin against sun damage (16, 17). Studies suggest that eating more vegetables, fish, beans and olive oil may help reduce wrinkling, loss of elasticity and other age-related skin changes (18, 19). What’s more, switching from a Western diet high in processed foods to one based on real food may help prevent or reduce acne (20). Advertisement 8. Real Food Helps Lower Triglycerides Blood triglyceride levels are strongly influenced by food intake. Because triglycerides tend to go up when you eat sugar and refined carbs, it’s best to minimize these foods or cut them out of your diet altogether. In addition, including unprocessed foods such as fatty fish, lean meats, vegetables and nuts has been shown to significantly reduce triglyceride levels (21, 22). 9. Real Food Provides Variety Eating the same foods over and over can get old. It’s also healthier to include many different foods in your diet. There are hundreds of different real food options, including a wide variety of meat,fish, dairy, vegetables, fruits, nuts, legumes, whole grains and seeds. Make a point of regularly trying some real foods you’ve never eaten that look or sound interesting, such as kiwi, chia seeds, organ meats, kefir or quinoa. You might just find a few new favorites. 10. Real Food Costs Less in the Long Run It’s said that real food is more expensive than processed food, and in some ways this is true. A 2013 analysis of 27 studies from 10 countries found that eating healthier food costs about $1.56 more than processed food per 2,000 calories (23). However, in the long run, this difference is minimal compared with the cost of managing chronic lifestyle diseases such as diabetes and obesity. For instance, a 2012 study found that people with diabetes spend 2.3 times more on medical expenses than people who don’t have diabetes (24). So real food is more expensive in the short-term, but way cheaper in the long run — because junk food costs you twice. 11. Real Food Is High in Healthy Fats  Unlike trans fats and processed fats found in vegetable oils and spreads, most naturally occurring fats are incredibly healthy. For example, extra virgin olive oil is a great source of oleic acid, a monounsaturated fat that promotes heart health (25). Coconut oil contains medium-chain triglycerides, which have been shown to increase fat burning and assist with weight loss (26, 27). Long-chain omega-3 fatty acids help fight inflammation and protect heart health. Fatty fish, such as salmon, herring and sardines, are excellent sources of these fats (28, 29). Other real foods that are high in healthy fats include avocados, nuts, seeds and whole-milk dairy. 12. Real Food May Reduce Disease Risk Making real food part of your lifestyle may help reduce your risk for a number of chronic diseases. Eating patterns based on whole, unprocessed foods — including theMediterranean diet — have been shown to reduce the risk of heart disease, diabetes and metabolic syndrome (30, 31). In addition, several large observational studies link a balanced diet with a high intake of fruits and vegetables to a decreased risk of cancer and heart disease (32, 33). 13. Real Food Contains Antioxidants Antioxidants are compounds that help fight free radicals, which are unstable molecules that can damage your body’s cells. They are found in many real foods, including plants with deep pigments, such as leafy green vegetables, berries and cantaloupe. Certain animal foods also contain antioxidants, including fish and eggs. For instance, egg yolks contain lutein and zeaxanthin, which help protect against eye diseases such as cataracts and macular degeneration (34, 35). Advertisement 14. Real Food Is Good for Your Gut Eating real food may be beneficial for your gut microbiome, the bacteria that live in your colon. Indeed, many real foods function as prebiotics — food that your gut bacteria ferment into short-chain fatty acids. In addition to promoting gut health, these fatty acids may improve blood sugar control and provide other health benefits. Real food prebiotics include garlic, asparagus and cocoa. For an extensive list of prebiotic foods, read this article. 15. Real Food May Help Prevent Overeating  A high intake of processed and fast foods has been linked to overeating, particularly in those who are overweight (36). By contrast, real food doesn’t contain the sugars and flavorings found in processed foods that help drive overeating. 16. Real Food Promotes Dental Health Healthy teeth may be another benefit of a real food lifestyle that’s low in sugars and refined carbs. Sugar and refined carbs promote dental decay by providing food for the plaque-causing bacteria that live in your mouth. The combination of sugar and acid in soda is especially likely to cause decay (37, 38). Cheese seems to help prevent cavities by increasing pH and hardening tooth enamel. One study found that eating cheese dramatically improved enamel strength in people with limited saliva production due to radiation treatment for cancer (39, 40). Green tea has also been shown to protect tooth enamel. One study found rinsing with green tea significantly reduced the amount of erosion that occurred when people drank soda and brushed their teeth vigorously (41). 17. Real Food May Help Reduce Sugar Cravings A diet based on real food may also help reduce cravings for sweets, such as cake, cookies and candy. Once your body adjusts to eating whole, unprocessed foods, cravings for sugary foods could become infrequent and even disappear altogether. When you limit or avoid processed foods and high-sugar foods, eventually your taste buds adapt and learn to appreciate real food more. 18. Eating Real Food Sets a Good Example In addition to improving your own health and well-being, eating real food can help the people you care about stay healthy as well. Leading by example can help encourage better eating habits for your family members. It’s also a good way to help your kids learn about good nutrition. 19. Eating Real Food Gets the Focus off Dieting  A dieting mentality isn’t good over the long term. It makes you focus on the number on the scale too much. Nutrition is about way more than just dieting. It is also about feeling good, having enough energy and being healthy. Focusing on real food instead of dieting can be a much healthier, more sustainable and enjoyable way to live. Instead of focusing too much on weight loss, let weight loss come as a natural side effect of a better diet and improved metabolic health. 20. Real Food Helps Support Local Farmers Purchasing produce from farmers’ markets, along with meat and dairy products from local farms, supports the people who grow food in your community. In addition, these are often much fresher and less processed than the foods you get at the supermarket. 21. Real Food Is Delicious In addition to all of the other reasons to eat real food, it truly tastes delicious. The amazing flavor of fresh, unprocessed food is undeniable. Once your taste buds have adjusted to real food, processed junk food simply can’t compare.

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Inexperience is an asset. Embrace it

Wendy Kopp

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Change will not come if we wait for some other person, or if we wait for some other time. We are the ones we’ve been waiting for. We are the change that we seek.

Barrack Obama, @POTUS

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Gluten intolerance is a fairly common problem. It is characterized by adverse reactions togluten, a protein found in wheat, barley and rye. Celiac disease is the most severe form of gluten intolerance. It is an autoimmune disease that affects about 1% of the population and may lead to damage in the digestive system (1, 2). However, 0.5–13% of people may also have non-celiac gluten sensitivity, a milder form of gluten intolerance that can still cause problems (3, 4). Both forms of gluten intolerance can cause widespread symptoms, many of which have nothing to do with digestion. Here are the 14 main signs and symptoms of gluten intolerance. 1. Bloating Bloating is when you feel as if your belly is swollen or full of gas after you’ve eaten. This can make you feel miserable (5). Although bloating is very common and can have many explanations, it may also be a sign of gluten intolerance. In fact, feeling bloated is one of the most common complaints of people who are sensitive or intolerant to gluten (6, 7). One study showed that 87% of people who had suspected non-celiac gluten sensitivity experienced bloating (8). Advertisement  Bottom Line: Bloating is one of the most common symptoms of gluten intolerance. It involves the belly feeling swollen after eating. 2. Diarrhea, Constipation and Smelly Feces  Occasionally getting diarrhea andconstipation is normal, but it may be a cause for concern if it happens regularly. These also happen to be a common symptom of gluten intolerance. Individuals with celiac disease experience inflammation in the gut after eating gluten. This damages the gut lining and leads to poor nutrient absorption, resulting in significant digestive discomfort and frequent diarrhea or constipation (9). However, gluten may also cause digestive symptoms in some people who don’t have celiac disease (10, 11, 12, 13). More than 50% of gluten-sensitive individuals regularly experience diarrhea, while about 25% experience constipation (8). Furthermore, individuals with celiac disease may experience pale and foul-smelling feces due to poor nutrient absorption. Frequent diarrhea can cause some major health concerns, such as loss of electrolytes, dehydration and fatigue (14). Bottom Line: Gluten-intolerant people commonly experience diarrhea or constipation. Celiac disease patients may also experience pale and foul-smelling feces. 3. Abdominal Pain Abdominal pain is very common and can have numerous explanations. However, it is also the single most common symptom of an intolerance to gluten (13, 15,16). Up to 83% of those with gluten intolerance experience abdominal pain and discomfort after eating gluten (8, 17). Bottom Line: Abdominal pain is the most common symptom of gluten intolerance, experienced by up to 83% of gluten intolerant individuals. 4. Headaches  Many people experience headaches or migraines once in a while. Migraines are a common condition, with 10–12% of the Western population experiencing them regularly (18, 19). Interestingly, studies have shown that gluten-intolerant individuals may be more prone to migraines than others (20, 21). If you have regular headaches or migraines without any apparent cause, you could be sensitive to gluten. Bottom Line: Gluten-intolerant individuals seem to be more prone to migraines than healthy people. 5. Feeling Tired Feeling tired is very common and usually not linked to any disease. However, if you constantly feel very tired, then you should explore the possibility of an underlying cause. Gluten-intolerant individuals are very prone to fatigue and tiredness, especially after eating foods that contain gluten (22, 23). Studies have shown that 60–82% of gluten-intolerant individuals commonly experience tiredness and fatigue (8, 23). Furthermore, gluten intolerance can also cause iron-deficiency anemia, which in turn will cause more tiredness and lack of energy (24). Advertisement Bottom Line: Feeling extremely tired is another common symptom, affecting about 60–82% of gluten-intolerant individuals. 6. Skin Problems  Gluten intolerance can also affect your skin. A blistering skin condition calleddermatitis herpetiformis is the skin manifestation of celiac disease (25). Everyone who has the disease is sensitive to gluten, but less than 10% of patients experience digestive symptoms that indicate celiac disease (25). Furthermore, several other skin diseases have shown improvement while on agluten-free diet. These include (26): Psoriasis: An inflammatory disease of the skin characterized by scaling and reddening of the skin (27, 28, 29).Alopecia areata: An autoimmune disease that appears as non-scarring hair loss (28, 30, 31).Chronic urticaria: A skin condition characterized by recurrent, itchy, pink or red lesions with pale centers (32, 33). Bottom Line: Dermatitis herpetiformis is the skin manifestation of celiac disease. Several other skin diseases may also improve with a gluten-free diet. 7. Depression Depression affects about 6% of adults each year. The symptoms can be very disabling and involve feelings of hopelessness and sadness (34). People with digestive issues seem to be more prone to both anxiety and depression, compared to healthy individuals (35). This is especially common among people who have celiac disease (36, 37, 38, 39). There are a few theories about how gluten intolerance can drive depression. These include (40): Abnormal serotonin levels: Serotonin is a neurotransmitter that allows cells to communicate. It is commonly known as one of the “happiness” hormones. Decreased amounts of it have been linked with depression (37, 41).Gluten exorphins: These peptides are formed during the digestion of some of the gluten proteins. They may interfere with the central nervous system, which may raise the risk of depression (42).Changes in the gut microbiota:Increased amounts of harmful bacteria and decreased amounts of beneficial bacteria may affect the central nervous system, increasing the risk of depression (43). Several studies have shown that depressed individuals with self-reported gluten intolerance want to continue a gluten-free diet because they feel better, even though their digestive symptoms may not be resolved (44, 45). That suggests that gluten exposure on its own may induce feelings of depression, irrelevant to digestive symptoms. Bottom Line: Depression is more common among individuals with gluten intolerance. 8. Unexplained Weight Loss  An unexpected weight change is often a cause for concern. Although it can stem from various reasons, unexplained weight loss is a common side effect of undiagnosed celiac disease (46). In one study in celiac disease patients, two-thirds had lost weight in the six months leading up to their diagnosis (17). The weight loss may be explained by a variety of digestive symptoms, coupled with poor nutrient absorption. Bottom Line: Unexpected weight loss may be a sign of celiac disease, especially if coupled with other digestive symptoms. 9. Iron-Deficiency Anemia Iron-deficiency anemia is the most common nutrient deficiency in the world and accounts for anemia in 5% and 2% of American women and men, respectively (47). Iron deficiency causes symptoms such as low blood volume, fatigue, shortness of breath, dizziness, headaches, pale skin and weakness (48). In celiac disease, nutrient absorption in the large intestine is impaired, resulting in a reduced amount of iron being absorbed from food (49). Iron deficiency anemia may be among the first symptoms of celiac disease that your doctor notices (50). Recent studies suggest that iron deficiency may be significant in both children and adults with celiac disease (51, 52). Bottom Line: Celiac disease may cause poor absorption of iron from your diet, causing iron-deficiency anemia. 10. Anxiety  Anxiety may affect 3–30% of people worldwide (53). It involves feelings of worry, nervousness, unease and agitation. Furthermore, it often goes hand-in-hand with depression (54). Individuals with gluten intolerance seem to be more prone to anxiety and panic disorders than healthy individuals (39, 55,56, 57, 58). Additionally, a study showed that up to 40% of individuals with self-reported gluten sensitivity stated that they regularly experienced anxiety (8). Advertisement Bottom Line: Gluten-intolerant individuals seem to be more prone to anxiety than healthy individuals. 11. Autoimmune Disorders Celiac disease is an autoimmune disease that causes your immune system to attack your digestive tract after you consume gluten (59). Interestingly, having this autoimmune disease makes you more prone to other autoimmune diseases, such as autoimmune thyroid disease (60, 61). Furthermore, autoimmune thyroid disorders may be a risk factor for developing emotional and depressive disorders (62, 63, 64). This also makes celiac disease more common in people that have other autoimmune diseases, such as type 1 diabetes, autoimmune liver diseases and inflammatory bowel disease (61). However, non-celiac gluten sensitivity has not been associated with an increased risk of autoimmune disorders, malabsorption or nutritional deficiencies (65, 66). Bottom Line: Individuals with autoimmune diseases like celiac disease are more likely to get other autoimmune diseases, such as thyroid disorders. 12. Joint and Muscle Pain  There are numerous reasons why people experience joint and muscle pain. There is a theory that those with celiac disease have a genetically determined over-sensitive or over-excitable nervous system. Therefore, they may have a lower threshold to activate sensory neurons that cause pain in muscles and joints (67, 68). Moreover, gluten exposure may cause inflammation in gluten-sensitive individuals. The inflammation may result in widespread pain, including in joints and muscles (8). Bottom Line: Gluten-intolerant individuals commonly report joint and muscle pain. This is possibly due to an over-sensitive nervous system. 13. Leg or Arm Numbness Another surprising symptom of gluten intolerance is neuropathy, which involves numbness or tingling in the arms and legs. This condition is common in individuals with diabetes and vitamin B12 deficiency. It can also be caused by toxicity and alcohol consumption (69). However, individuals with celiac disease and gluten sensitivity seem to be at a higher risk of experiencing arm and leg numbness, compared to healthy control groups (70, 71,72). While the exact cause is not known, some have linked this symptom to the presence of certain antibodies related to gluten intolerance (73). Bottom Line: Gluten intolerance may cause numbness or tingling in the arms and legs. 14. Brain Fog  “Brain fog” refers to the feeling of being unable to think clearly. People have described it as being forgetful, having difficulty thinking, feeling cloudy and having mental fatigue (74). Having a “foggy mind” is a common symptom of gluten intolerance, affecting up to 40% of gluten-intolerant individuals (8,75, 76). This symptom may be caused by a reaction to certain antibodies in gluten, but the exact reason is unknown (77, 78). Bottom Line: Gluten-intolerant individuals may experience brain fog. It involves having difficulty thinking, mental fatigue and forgetfulness. Take Home Message Gluten intolerance can have numerous symptoms. However, keep in mind that most of the symptoms on the list above may have other explanations as well. Nevertheless, if you regularly experience some of them without an apparent cause, then you may be reacting negatively to the gluten in your diet. In this case, you should consult with a doctor or try temporarily removing gluten from your diet to see if it helps.

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 A number of ancient health practices are proving to be effective in multiple ways. We recently posted an article about meditation, and how neuroscience can now explain what happens to the brain when we meditate. Now, scientists have discovered the first evidence of a natural intervention triggering stem cell-based regeneration of an organ or system. The study was published in the June 5 issue of Cell Stem Cell by researchers from the University of Southern California. The research shows that cycles of prolonged fasting protect against immune system damage and induce immune system regeneration. They concluded that fasting shifts stem cells from a dormant state to a state of self-renewal. (1) Human clinical trials were conducted using patients who were receiving chemotherapy. For long periods of time, patients did not eat which significantly lowered their white blood cell counts. In mice, fasting cycles “flipped a regenerative switch, changing the signalling pathways for hematopoietic stem cells, which are responsible for the generation of blood and immune systems.”  (1) “We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the heatopoietic system. When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.  What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back. ” – Valter Longo, corresponding author. (1) Again, because fasting significantly lowers white blood cell counts, this triggers stem cell-based regeneration of new immune system cells.  More importantly, it reduces the PKA enzyme, which has been linked to aging, tumour progression and cancer.(1) It’s also noteworthy to mention that fasting protected against toxicity in a pilot clinical trial where patients fasted for 72 hours prior to chemotherapy. “Chemotherapy causes significant collateral damage to the immune system. The results of this study suggest that fasting may mitigate some of the harmful effects of chemotherapy.” Co-Author Tanya Dorff   (1) Fasting is a tradition that’s been incorporated into many ancient cultures, from Vedic to Buddhist and more, fasting should not be confused with starvation. It’s the process of restrain and control from the sensorial experience of eating and at the same time making sure you are doing it correctly. When I fast, I usually do water fasts and I have been doing them for almost eight years now and I always feel great and full of energy after doing so. Below is a TEDx talk given by Mark Mattson, the current Chief of the Laboratory of Neuroscience at the National Institute on Aging. He is also a professor of Neuroscience at The Johns Hopkins University, and one of the foremost researchers in the area of cellular and molecular mechanisms underlying multiple neurodegenerative disorders, like Parkinson’s and Alzheimer’s disease. “Dietary changes have long been known to have an effect on the brain. Children who suffer from epileptic seizures have fewer of them when placed on caloric restriction or fasts. It is believed that fasting helps kick-start protective measures that help counteract the overexcited signals that epileptic brains often exhibit. (Some children with epilepsy have also benefited from a specific high-fat, low-carbohydrate diet.) Normal brains, when overfed, can experience another kind of uncontrolled excitation, impairing the brain’s function, Mattson and another researcher reported in January in the journal Nature Reviews Neuroscience.”(source) How To Fast? Before you fast, make sure you do your research. Personally, I’ve been fasting for years, so it is something that comes easy for me. One recommended way of doing it — which was tested by the BBC’s Michael Mosley in order to reverse his diabetes, high cholesterol, and other problems that were associated with his obesity — is what is known as the “5:2 Diet.” On the 5:2 plan, you cut your food down to one-fourth of your normal daily calories on fasting days (about 600 calories for men and about 500 for women), while consuming plenty of water and tea. On the other five days of the week, you can eat normally. Another way to do it, as mentioned above, is to restrict your food intake between the hours of 11am and 7pm Sources: (1) https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/ http://www.scientificamerican.com/article.cfm?id=new-year-new-understanding http://www.sciencedaily.com/releases/2012/02/120208152254.htm http://www.dailymail.co.uk/health/article-1373164/Regular-fasting-lower-risk-heart-disease-diabetes.html http://www.guardian.co.uk/society/2012/feb/18/fasting-protect-brain-diseases-scientists http://www.nia.nih.gov/newsroom/announcements/2011/07/study-finds-fasting-may-help-reduce-negative-side-effects