It’s funny that “the one organ in our brain that thinks is often the one we think less about”. The brain is the most important organ in our body and it’s time we pay more attention to its health and welfare. Here are 8 habits that harm your brain.
Not Sleeping Well
Lack of proper sleep is a bad habit that can significantly hurt your brain. It negatively affects the hippocampus causing a deficit that leads to forgetfulness.
Having Too Much Time to Yourself
Alone time can be great for thinking, reflection and mapping out your dreams and goals. However, when the solitude is too much it can damage the mind and body. It can typically cause brain decline, affect the quality and efficiency of sleep making it less restorative, erode arteries, create high blood pressure, undermine learning and memory and generally take a toll on health; although, most of these effects are gradual and experienced over the course of time.
Eating Too Much Junk Food
Regardless of the fact that you are the kind of person that can eat whatever you like and remain in shape, it is important not be excessive in your intake of junk foods. This is because parts of the brain linked to learning, memory and mental health are smaller and less developed in people who excessively consume junk foods. Natural foods like berries, whole grains, nuts, green leafy vegetables preserve the brain function and slow mental decline.
You Play Loud Music with Earphones or Headphones
Placing the volume of your earphone or headphone at full volume can permanently damage your hearing. It can also cause brain problems involving loss of memory or inability to remember things easily, and loss of brain tissue in your later years. This is most likely because the brain has to work so hard to understand what’s being said around you that it can hardly store what you’ve heard into your memory.
Immobility
The body was made to move and the longer you remain unmoving and inactive the more likely you are to suffer from diseases like diabetes, heart disease, stroke, dementia and high blood pressure which can all negatively affect the brain in the long run. You don’t have to start high-intensity workouts or start running marathons, just take a walk around your house more often or engage in an activity that gets you moving.
Smoking
At this point, it has already been established that smoking is bad for your body. Aside causing lung problems, smoking also shrinks the brain. It makes your memory worse, makes you more forgetful and leads to problems like heart disease, dementia, diabetes, stroke, high blood pressure, lung cancer etc.
Overeating
We are familiar with the saying, “too much of anything is bad”. Too much food, even of the right and healthy kind of food, can hinder the brain from building up a strong network of connections to help you think and remember. Overeating can also lead to obesity which is linked to a number of brain problems like food addiction, impulsive and disinhibited eating and in some cases cognitive problems.
Staying Indoor or In the Dark for Prolonged Periods
For the optimum health of the brain, it is important you expose yourself to natural light as often as you can. This helps to prevent depression and keep your brain working well. Staying in the dark or without natural light for prolonged periods, can slow your brain and cause a decline in the brain.
Before we start, it is essential to define body heat in order to be aware of this particular health condition. It is more commonly referred to as “heat stress”. A common cause of body heat is exposure to high temperatures that are not suitable for the body. The normal temperature of the body lies between the ranges of 36.5–37.5 degrees Celsius. Inability of the body to cool down and bounce back into the normal range refers to body heat. It is crucial to identify the symptoms that indicate this uneasy state of the body. These include sleeplessness, a sort of burning sensation in the eyes, uneasiness in the stomach, ulcers, digestion problems like acidity and gas. In some people, it can impact the heart rate, leading to rapid heartbeat among many other symptoms.
There are innumerable causes of body heat. Residing in places with extreme temperatures, exposure to heat wave is not uncommon. When individuals do not take the required precautions to avoid suffering from dehydration, it can lead to a fatal condition known as a heat stroke. In this condition, people are unable to control their body temperature and fever rises uncontrollably. This could be life threatening if not diagnosed at an early stage.
Surprisingly, the clothes that we wear play a significant role in maintaining our body temperature. Clothes that are synthetic trap moisture and thus lead to high body temperature. A more serious problem is the thyroid gland that becomes more active and changes the temperature of the body. Prolonged fever or infections are also predominant causes of high body heat. Certain neurological disorders and medicines that are not prescribed by doctors can cause this condition as well.
Eating very hot and spicy food is a contributing factor that gives rise to heat. So people who insist on consuming oily and fried food must be careful. In the field of Ayurveda, they often distinguish between foods that are hot in nature and those that have a cooling effect. Thus nuts must be avoided. Diets that are rich in proteins, especially for people who are fitness enthusiasts, must be controlled. Protein rich foods are a storehouse of heat causing agents. Meat, eggs and cinnamon powder are all prime sources that can cause potential damage, leading to rise in body heat.
According to Dr Anju Sood, expert nutritionist, she suggests certain precautions and measures that must be undertaken to remain hydrated and within the bounds of normal body temperature. These are as follows:
1. Extraordinarily high consumption of room temperature or cold water
Water has the potential to cool down the body. One can consume or dip one’s feet in a bucket of cold water to keep body temperature under control.
2. Tender coconut water
Having coconut water can be beneficial in two ways. Firstly it is a form of fluid and thus is a water-based drink. Secondly, it is very rich in minerals and vitamins which are crucial in cooling down the body.
3. Peppermint and mint
As we are aware, mint or pudina leaves have a perennial cooling effect. It is a spice that can be added to any drink, such as a lemonade and produce the desired effect.
4. Fruits and vegetables
Almost all propagators of health food are insistent on consuming fruits and vegetables like bitter gourd, cucumber, tori, watermelon, etc. All these are extremely rich in water and have a nourishing effect. But watermelon must be consumed in the first half of the day as it is very rich in fiber. Consuming it in the latter half of the day might not be good for the stomach.
5. Drinking milk along with honey
Add a tablespoon of honey in cold milk and it works wonders.
6. Sandalwood
It is available in a number of forms such as soaps or powders. Applying this or rubbing it regularly on the body has a cooling effect. Ayurvedic beliefs use this as a constant source of cooling down the body.
7. Pomegranate Juice
It can be mixed with almond oil and had on a daily basis. It is an excellent remedy to control body temperature and can be consumed by all age groups.
8. Vitamin C rich foods
it is a good cure for internal and external heat. Oranges, lemons, grapefruits, etc should be consumed daily during the hot months. According to the experts, drinking high levels of caffeinated products must be avoided, along with alcoholic drinks. All these products are harmful and are capable of rising body heat. Being aware of the consequences of the food we eat should not be taken lightly. Sometimes, unknowingly we consume foods that are detrimental to our health and well-being.
In order to create change, you have to make the decision that you want to change. Here are some of the tips that work for me and my clients; they can help you start living a healthier life right away.
1. Replace one “bad” with one “good.”
Every day, pick out one “bad” food and replace it with a “good” food. Instead of french fries at lunch, have a side salad or veggie. Instead of a cupcake and sugary coffee at 3PM, have a small fruit salad and a cup of tea. After you do this for a few days, start replacing two “bad” with two “good.” You’ll be eating healthier in no time!
2. Get strong.
When you strength train, your body continues to burn calories for the next 24-36 hours (as opposed to just cardio, where you only burn for that duration). Strength training is vital to keep muscles strong, stoke your metabolism and create a leaner body. Add at least two days a week of weight training or body resistance exercises to your routine. If you’re unsure how to begin, consider investing in a personal trainer for a few sessions to show you the ropes.
3. Shop smarter.
If that bag of Doritos isn’t there, you can’t eat that bag of Doritos. Clean out your fridge, clean out your cupboards and set yourself up for success. Stock up on healthier options when you shop for food.
4. Downsize.
Avoid getting to that ravenous “feed me” state where you can’t stop eating. Try eating six smaller, well-balanced mini-meals instead of three larger ones. Use a smaller plate, chew slowly and put your fork down between bites.
5. Go for exercise bursts.
You can achieve amazing results (without spending hours at the gym) with shorter, higher intensity “bursts”. Even 4-6 minutes burns calories, tones muscle and helps condition you like an athlete. Try for 2-4 bursts throughout the day at least 5 days a week.
6. Put the brakes on after dinner.
Try to identify why you’re reaching for those mindless munchies in the evening. Learning what the triggers are can help you stop. Are you bored? Is it just a habit? Did you not eat a healthy, balanced dinner? Try a cup of peppermint tea first and make sure you’re set up with healthier snack options.
7. Take your breathing seriously.
Our breath is our life. Health benefits when we do proper breathing include better digestion, better nervous system function and deeper relaxation. Be aware and tune into your breath throughout the day.
8. Get busy.
Sex has some awesome health benefits. It relieves stress, boosts immunity, strengthens your heart and can burn up to 140 calories per half hour. (That’s if you get really busy!) Keep the sex spark alive for your relationship as well as your health.
9. Manage stress in real time.
The effect of repetitive stress wreaks havoc as toxic hormones flood our body. Long ago, we needed this “flight or fight” mode to survive. Today this response is more likely due to everyday stresses like conflicts with a partner or rushing to complete a deadline.
When a stressful situation presents itself, remove yourself as quickly as possible. Use breathing to calm yourself, count to ten, go for a walk, do what you need to do to stay calm. Taking a few moments during the day to meditate helps “train” you to implement calming techniques you can draw upon when needed.
10. Create a bedtime ritual.
Just like our parents did for us and we do for our children, creating a simple bedtime routine ensures an easier time falling asleep, staying asleep and better quality sleep. Aim to retire at the same time every night. Turn off all screens and dim lights 1-2 hours before bedtime. Have a relaxing bath, listen to gentle music, massage lotion or oil onto your body and make yourself a cup of chamomile tea. You’ll help reduce stress (fighting that nasty belly fat), depression, decrease inflammation and you’ll look and feel better.
Set yourself up for success and view positive change as a gift to yourself, a way to acknowledge and honor your body, mind and spirit. Try some of these suggestions and kickstart your healthier life today.
There is much debate as to whether or not Type 2 diabetes is a preventable disease. Some believe there is little that can be done to stop its development, as it is mostly defined by genetics. Some people are more predisposed to this form of diabetes, so the influence of genes is real. Certain ethnicities come to mind, not to mention family history is also a proven factor.
Believing there is not a preventable component to developing Type 2 diabetes would be a misunderstanding. In fact, three factors can make a difference. Let us go over the reasons why the following are the three keys…
1. Maintaining a healthy weight. The benefit of maintaining a healthy body weight is often underestimated. It is not all about physique and waist size. Body weight is a reflection of one’s internal health. When body weight becomes excessive, it is a sign the individual is carrying too much body fat. Not only does this jeopardize cardiovascular health, but it also impairs insulin function, facilitating the development of Type 2 Diabetes.
The first step to preventing Type 2 diabetes is maintaining an appropriate body weight.
2. Regular exercise. Exercise does not just help you burn calories. It has a direct effect on insulin function and blood sugar control. Anyone who works out will enjoy this benefit. What is more, almost any type of physical activity will work, as long as there is exertion and a mild sweat: this is why home workouts are never a bad idea.
The second step to preventing Type 2 diabetes is exercising regularly. Four times a week is ideal, but even three times will work.
3. Healthy eating. Lastly and perhaps most importantly comes healthy eating. We have all taken the effect of our food choices for granted. At some point, there is a price to pay, and it may be that moment that reminds you to start eating properly. Being diagnosed with prediabetes is often a warning of what is likely to come if changes to your lifestyle are not made.
Healthy eating is essential, whether you are looking to prevent diabetes or not. With that said, it can be considered more relevant for diabetics deliberating acting to avoid raising their blood sugar levels and body weight. For this reason, healthy eating is the third and most vital step to preventing, even controlling Type 2 diabetes.
Now you are familiar with the three keys to preventing Type 2 diabetes; you have the tools to make improvements. Even if your blood sugar is a minor concern, maintaining a healthy weight, exercising, and eating well can only make a positive difference in your life.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
When you’re eating a diet full of processed foods, or even foods you have sensitivities to, you are making things harder for your body. Inflammatory foods create more free radicals in the body, which do damage and make it more difficult for the cells to produce energy. Ditch the sugary, processed foods and start eating more greens and berries.
Your diet is imbalanced.
If you aren’t getting enough nutrients—protein, iron, vitamins, greens—you might begin to feel a little sluggish. Anemia is the perfect example of fatigue induced by a deficit of iron in the body. You need a variety of foods in your diet. Subsisting, for instance, on protein bars is not balanced nutrition. Try smoothies or juices to fit a large amount of whole food nutrients into a small, tasty package.
You have depression or anxiety.
Anxiety and depression can cause hormonal havoc for all those feel-good hormones like dopamine and endorphins. Many people are well aware that depression can manifest as a lack of motivation or energy to do things. Meanwhile, suffering from a lot of stress or anxiety can lead to poor quality sleep, which means you’re getting enough sleep-in terms of hours, but it’s not restful sleep. It is important to consult a professional if these are your concern.
You’re constantly stressed on some level.
This is a big one. If you are always on the go and never take time for quiet mindfulness, you are probably going to wipe yourself out to the point where not even a good night of sleep feels like enough to reduce your exhaustion. And coffee can only serve as an exhaustion band-aid for so long. Eventually, even the strongest cold brew won’t be enough to perk you up. It’s called adrenal fatigue. It is caused by chronic stress, over exercising, poor diet, too little sleep—essentially just general neglect of the body’s balance. It is believed to afflict a massive percentage of our population. Your adrenal glands are responsible for releasing around 50 different hormones, so problems with your adrenals can cause imbalance throughout the body. If you are concerned, contact a trusted professional to help you adjust your diet, lifestyle and stress levels so that you can allow your body to recuperate.
Your gut critters are displeased.
Believe it or not, an imbalance in your microbiome can cause you to be inexplicably tired. And why not? They exert control over our weight, our moods and our fitness. For instance, an overgrowth of yeast in the gut (from a sugary diet) can oftentimes result in brain fog and general fatigue.
You’re not moving enough.
If you live a sedentary lifestyle—you work at a desk, you watch a lot of television, you rarely exercise—you may begin to feel more tired. Energy creates energy, so if you aren’t feeding your body any energy through movement then your body will pay you back with tiredness and sluggishness. Do yourself a favour and take a brisk walk outside every morning.
Of course, there is always the possibility you may have some other underlying condition, so it’s best to check in with your doctor if you have any concerns. Being exhausted, or even just a little fatigued, day after day is not normal. It is a sign that something is off in your body. Take extra care, eat well, meditate, ditch caffeine. Give your body what it needs to become balanced and energised again.
Eating a diet rich in fruits and vegetables is important for good health. Find out why experts say Mother Nature’s bounty packs better nutrients than supplements.
If we are what we eat, then many of us must be tripping all over the place due to a lack of balance. That’s because the average American eats about three servings of fruits and vegetables per day — a stark contrast to the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture’s (USDA) new guidelines stating that we should be eating 5 to 13 servings of nature’s best, depending on the number of calories you need.
So if we want to grow to be strong like Popeye, why can’t we just down some supplements instead of devouring a pile of spinach?
Nutrients in fresh fruits and vegetables work together. Kristine Wallerius Cuthrell, MPH, RD, a research nutritionist and senior project coordinator for Hawaii Foods at the Center on the Family at University of Hawaii at Manoa, says that in the past five to 10 years, many large research studies have found that vitamin supplements don’t provide the benefits that foods do. The 2005 Dietary Guidelines for Americans, created jointly between HHS and USDA and reviewed every five years, say that foods are the best sources of nutrients because they contain naturally occurring ingredients, like carotenoids and flavonoids.
“In addition to the substances we are aware of, there are many present in fruits and vegetables that have yet to be discovered. Food and the nutrients they contain aren’t consumed singly, but with each other. As such, they may act in synergistic ways to promote health,” Cuthrell says. For instance, eating iron-rich plants, like spinach, with an iron-absorbing enhancer, like the vitamin C in orange juice, is great for people who don’t get enough iron (typically young women).
Fruits and vegetables may prevent many illnesses. Eating fruits and vegetables may reduce your risk of cardiovascular diseases, stroke, type 2 diabetes, and even some forms of cancer. The Nurses’ Health Study and Health Professionals Follow-up Study examined nearly 110,000 people over the course of 14 years. Part of the study revealed that the more fruits and vegetables people ate daily, the less chance they would develop cardiovascular diseases.
The relationship between fruits and vegetables and cancer prevention has been more difficult to prove. However, recent studies show that some types of produce are associated with lower rates of some types of cancer. For example, the World Cancer Research Fund and the American Institute for Cancer Research suggest that mouth, stomach, and colorectal cancers are less likely with high intakes of non-starchy foods like leafy greens, broccoli, and cabbage. Though studies have been mixed, lycopene, a carotenoid that gives tomatoes their red color, may help stave off prostate cancer.
Fruits and vegetables are great for watching your weight. They’re low in fat and calories, and loaded with fiber and water, which create a feeling of fullness. This is particularly helpful for dieters who want more filling calories. Plus, that fiber helps keep you “regular.”
Fruits and Vegetables: Get Your Fill
When adding fruits and vegetables to your diet, remember that variety is the spice of life. It’s important to eat produce of various colors because each fruit or vegetable offers a different nutrient — think of it as nutritional cross-training. Trying new foods can be exciting, and be sure to sample every color in the produce rainbow.
The right number of servings of fruits and vegetables for you all depends on your daily caloric intake needs. A good way to find out how many servings you should be eating is by using the CDC’s online serving calculator. Or make things even simpler by eating a fruit or vegetable at every meal and snack.
Don’t let season, accessibility, or cost affect your fruit- and vegetable-friendly diet. If finding fresh produce is difficult, choose frozen, canned (low-sodium), or dried varieties. Also, 100 percent juice counts toward your servings, though it doesn’t offer the full fiber of whole fruit.
The power of prevention may lie in a salad bowl or a plate of fruit. When we take advantage of produce, our bodies return the favor by reducing our risk of developing various illnesses.
How you react to being diagnosed with Type 2 diabetes does not have to dictate how you feel about the disease. Type 2 diabetes, while a lethal disease, is not a death sentence. Your life is not at immediate risk just because you are a diabetic. Even though it is a serious cause for concern and you most definitely should work on a solution, there is no need to damn yourself or lose spirit.
It is certainly possible to live well despite having to control the type of carbohydrates and fats you need to eat each and every day. But there is hope even in doing a few but essential things to change your health.
It is all about blood sugar. Hyperglycemia is the condition underlying this form of diabetes and most of its problems…
cardiovascular conditions,
nerve and kidney damage,
skin problems, and
impaired vision
are all caused by chronically elevated blood sugar. For this reason, the first step to living well is to control your food intake so the high readings no longer cause internal damage. Talk to your doctor to determine the target range you should strive for. He can give you practical advice tailored for you so you can make daily progress.Keeping blood sugar readings within a reasonable range is your most important task: this is needed to ensure the disease does not exacerbate and add insult to injury.
Let’s talk about nutrition. Eating healthily is the key to living well with Type 2 diabetes. By eating healthy foods, you will gradually reduce your blood sugar. What and how you eat makes a difference. Your doctor can fill you in on more details. Do not overlook the importance of having a quality diet. Keep your blood sugar levels in line with delicious recipes and daily meal plans.
Next, comes exercise. Increase your daily activity and develop several blood sugar busting exercise routines. Exercise is essential for everyone, never mind people diagnosed with Type 2 diabetes. Without physical activity, our health is left vulnerable to unpredictable circumstances. Don’t invite illnesses upon yourself by being sedentary.
Type 2 diabetics can improve their condition with regular exercise. Learn to enjoy physical activity sooner rather than later, because it is one of the most important habits you can develop in your life.
Also, living well requires you maintain a healthy body weight. Work on dropping a few pounds if you are above the ideal range. Exercising and eating well are the two main ingredients for weight loss, so dedicate your efforts in these areas so your weight is no longer a problem.
Uncontrolled blood sugar levels will shave years off your life. Lower your blood sugar, lose weight, and stop Type 2 diabetes and its complications in their tracks. Provided you are consistent; it will just be a matter of time.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
While the old adage “you are what you eat” is only partially true you are also what your genetics predisposes you to be what we put into our bodies clearly does have an impact on our health and overall well-being. And while some diets may promise a magic bullet to healthier aging, there are a few basic food rules that we really shouldn’t stray from.
Here are five super foods that you should be having every day:
1) Water.
Our bodies need water to live. Water flushes toxins out of our vital organs and carries nutrients to our cells. We lose water every day — literally through sweat and tears — and we must replenish it. But just how much water we need is a point of discussion. The old standard bearer of 8 eight-ounce glasses of water a day may not be today’s most popular wisdom. The Mayo Clinic says: For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. An adequate intake for men is roughly three liters (about 13 cups) of total beverages a day; for women, it’s 2.2 liters (about 9 cups) of total beverages a day. Drink at least eight 8-ounce glasses of fluid a day — not necessarily water because all fluids count toward the daily total. But water, it’s still the purest, isn’t it?
2) Green vegetables.
Yes, kale is the new superfood on everyone’s table. But as one friend recently observed as he turned his nose up at the offer of a kale shake, “Wasn’t that the stuff that was the decoration on salad bars a few years ago?” One and the same, indeed. Kale is low in calories and high in calcium, vitamins A, C, and K. It’s also high in antioxidants, all of which makes it the current sweetheart veggie. For those who have tried it 100 different ways and still think it belongs as a salad bar decoration, we say there is always spinach, swiss chard, broccoli and asparagus. Don’t make excuses when it comes to eating your veggies.
3) Fresh, not highly processed.
There are processed foods and then there are processed foods. Minimally processed foods — like bagged spinach, cut vegetables and roasted nuts — are often just pre-prepped for convenience. At the other end of the processing spectrum are frozen and pre-made meals like microwaveable dinners and frozen pizza. Read the labels, and if you can’t pronounce some of the ingredients, think twice about eating them. Most canned vegetables, soups and sauces are preserved by adding sodium. And while we need some sodium each day, consuming more than the dietary guidelines can contribute to hypertension — high blood pressure. Best to stick with fresh, and read labels carefully.
4) Nuts.
As the joke goes, don’t go nuts with nuts. But in moderation (and assuming no allergies), nuts can be a healthy addition to any diet. They contain polyphenols, which keeps your heart healthy. Let’s face it, nuts need some good PR. For years they were seen as salty, high calorie and fatty and you were most likely to find them in the supermarket aisle with the chips and snack foods. Now, nutritionists say certain nuts deserve an honored spot in every healthy eater’s kitchen. They are loaded in protein, fiber, healthy monounsaturated fats and antioxidants. Studies have shown that nuts have powerful cholesterol-lowering effects.
WebMD.com reports that the benefits of certain nuts were clear enough for the FDA in 2003 to issue a “qualified health claim” for peanuts and certain tree nuts — almonds, hazelnuts, pecans, some pine nuts, pistachios, and walnuts. That status allows some nuts and foods made with them to carry this claim: “Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease.”
5) Flaxseed.
Flaxseed is one of the most powerful plant foods on the planet, rich in plant-based Omega-3s. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. In the 8th Century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it, says WebMD.com.
Although flaxseed contains all sorts of healthy components, the main ones are Omega-3 essential fatty acids, fiber, and lignans for their antioxidant qualities.
Though commonly thought to be a vegetable, cucumber is actually a fruit. It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions. Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
This article takes a closer look at some of the top health benefits of eating cucumber.
1. It’s High in Nutrients
Cucumbers are low in calories but high in many important vitamins and minerals. One 11-ounce (300-gram) unpeeled, raw cucumber contains the following:
Calories: 45
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fiber: 2 grams
Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI
Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.
Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water.
To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals, in a serving.
Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.
2. It Contains Antioxidants
Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.
The accumulation of these harmful free radicals can lead to several types of chronic illness.
In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease.
Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.
One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.
At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status.
However, it’s important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber.
Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two compounds that are especially effective at blocking harmful free radicals.
Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.
3. It Promotes Hydration
Water is crucial to your body’s function, playing numerous important roles.
It is involved in processes like temperature regulation and the transportation of waste products and nutrients.
In fact, proper hydration can affect everything from physical performance to metabolism.
While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food.
Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status.
Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs.
Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.
4. It May Aid in Weight Loss
Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories.
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight.
Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.
5. It Could Help Lower Cholesterol
Research shows that cucumbers contain certain compounds that could reduce blood cholesterol levels.
These compounds include phytosterols, or plant sterols, which can be found in many types of fruits and vegetables.
Studies show that plant sterols can reduce LDL cholesterol levels by an average of 5–15% in most people.
One study had participants with and without diabetes supplement with plant sterols. It found that LDL cholesterol levels were reduced by 15% in non-diabetic participants and by an impressive 26.8% in diabetic participants.
Cucumbers also contain pectin, a naturally occurring type of soluble fiber that could decrease blood cholesterol.
An animal study found that administration of pectin extracted from cucumbers caused a significant decrease in both blood cholesterol and triglyceride levels.
Cucumbers contain plant sterols and pectin. Studies show that these two substances could potentially help reduce blood cholesterol levels.
6. It May Lower Blood Sugar
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels.
Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.
In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications.
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.
Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.
7. It Could Promote Regularity
Eating cucumbers may help support regular bowel movements.
Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult.
Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity.
Moreover, cucumbers contain fiber, which helps regulate bowel movements.
In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.
One study had 80 participants supplement with pectin. It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health.
Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity.
Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy.
Lemon Water Flushes Out Toxins And Is Extremely Beneficial For The Body
Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.
Nutritional Value Of Lemons
A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fibre. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.
Lemon, a fruit popular for its therapeutic properties, helps maintain your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits.
16 Health Benefits Of Drinking Warm Lemon Water
Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
Lemons contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial
It balances to maintain the pH levels in the body
Having warm lemon juice early in the morning helps flush out toxins
It aids digestion and encourages the production of bile
It is also a great source citric acid, potassium, calcium, phosphorus and magnesium
It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
It helps reducing pain and inflammation in joints and knees as it dissolves uric acid
It helps cure the common cold
The potassium content in lemon helps nourish brain and nerve cells
It strengthens the liver by providing energy to the liver enzymes when they are too dilute
It helps balance the calcium and oxygen levels in the liver In case of a heartburn, taking a glass of concentrated lemon juice can give relief
It is of immense benefit to the skin and it prevents the formation of wrinkles and acne
It helps maintain the health of the eyes and helps fight against eye problems
Aids in the production of digestive juices
Lemon juice helps replenish body salts especially after a strenuous workout session
Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However, it is very important to note that when lemon juice comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.
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