Search This Blog

Tuesday 30 December 2014

Best Foods For Improving Overall Health

As we age, our bodies become more vulnerable and cells less resistant to ills and ‘free radicals’ that damage the DNA. According to studies however, eating healthy food in moderation will improve the overall body functions and longevity. The following are some of the best foods that will help in improving overall health.

      I.            Oatmeal and Flax seeds

When it comes to cholesterol, oats rush it out of your system making it a very important and good meal for your health.
Oats can be eaten as cereals with milk and sprays of brown sugar and little amounts of butter. Sometimes adding blueberries is recommended by nutritionists for anti-oxidation.
When cooked with raisins, they contain phytochemicals like those in red wine. Oatmeal can also be used in meatloaves and casseroles.
With lower cholesterol levels and high fibre content, flax seeds are essential for prevention of constipation. They contain poly-phenol compounds that protects against cancer, oil that helps creaky joints and omega-3 fatty acids.
Preparation of flax seeds is simple as they are grinded in a normal coffee grinder, then a table spoonful sprinkled on cereals or in meatloaf. It is also advisable to eat them as seeds.
Flax seeds should be kept cold in a fridge to prevent them going rancid and should neither be heat nor put into baked foods.

   II.            Olive oil

As in tea, olive oil contains polyphenols, which are powerful antioxidants. According to research and statistics, breast and colon cancer is less likely to attack people who consume olive oil unlike their counterparts who don’t.
Regarded as ‘good’ oil, it does not clog on blood vessels, does not increase cholesterol levels and is not associated with heart diseases.
Olive oil can be used together with leafy, dark-green vegetables or can be mixed with balsamic vinegar and applied on fresh bread. Consequently, it can be mixed with thyme, applied on asparagus and oven cooked for around twenty minutes at 400 degrees.

III.            White/Green Tea

Substituting green tea with soft drinks e.g. soda is considered a life saver. It has a whole range of benefits from upping body anti-oxidant levels to boosting metabolism thus helping your body to burn off food.
Green tea can be brewed from leaves with peppermint tea bags and green teabags used together for desired flavor. It is also rich in polyphenols which is a free radical fighter.
White tea, brewed from silvery-white buds of Camellia sinensis, is very essential for boosting the working mechanisms of disease fighting flavonoids. If the leaves of Camellia sinensis are withered and heated, they form a different type of tea.

IV.            Grains

Nutritionists’ advice on consumption of whole grain bread since it is rich in fibers and complex carbohydrates. It is important to choose bread whose first ingredient reads “whole”e.g.‘whole grain bread’, “whole wheat flour” or even “whole white flour” since they are enriched with important nutrients and fibers.
Rich bakery foods like muffins and doughnuts contain high fat calories and are therefore not advisable.
Consider the following tabular representation;
instead of the following foodstry the following healthy foods
Biscuits and white breadWhole grain bread and wheat or pumpernickel
Scones and pastries, Sugar cerealswhole grain bagels, whole-grain cereal
buttered popcornunbuttered popcorn
White pasta, tortillas (fried)Whole-wheat pasta, whole wheat tortillas
White rice, white flourBrown rice, whole-wheat flour
  

   V.            Broccoli, Fruits and Vegetables

Broccoli is rich in both vitamin K and C essential for bone building and cancer prevention. By microwaving, more than 90% of vitamin C in Broccoli is preserved unlike Steaming that preserves only 60%
Like broccoli, fruits also contain vitamin C that strengthens bones, improves on "good" HDL cholesterol and inhibits growth of cancer cells by Citrus flavonoids usually in lemons. Citrus also acts as an anti-inflammatory and when added to green tea, it increases the body ability to absorb antioxidants
Fruits e.g. avocados contain healthy fat, and folate which reduces the risk of heart diseases.
Vegetables, with lutein and zeaxanthin boost the immune system and improve on eyes health. They are also vital for cancer fighting and prevention.
Broccoli, Fruits and Vegetables being naturally low fat foods, are rich in fibers and minerals. They are also essential for adding flavor to various diets.
Consider the following tabular representation;
instead of the following foodstry the following healthy foods
Fried vegetables, creamed vegetablesRaw, steamed vegetables, with little amounts of olive oil
Potato chips, French friesSweet potatoes, red potatoes (are rich in starch, contain Vitamin A and cell building folate)
coconutsFresh fruits (rich in vitamin C)

VI.            Dark Chocolate and Dairy products

It has been established that when a quarter of an ounce of dark chocolate is taken daily, it reduces blood pressure in healthy individuals. This is because of its cocoa powder which contains flavonoids and antioxidants which reduce "bad" LDL and increase "good" levels of HDL
On Dairy products’ front, Nutritionists encourage on the use of low-fat products e.g. low fat butter milk instead of cream for soups and recipes. Also low fat cheese is recommended for cooking. For desserts, try mix low fat yogurt with fruits.
Consider the following tabular representation;
Instead of the following Dairy ProductTry
Regular cream cheese/ice cream/cottage cheeseLow-fat cream cheese/ice cream/cottage cheese
Whole milk, Evaporated milk, Regular buttermilk, whole milk YogurtNon-fat milk, Evaporated milk (non-fat), Buttermilk (non-fat), low-fat yogurt
Regular cheeseLow-fat cheese/ processed cheese/soy cheese/natural cheese

VII.            Cross-over foods and Animal proteins (poultry, fish, meat)

Cross-over foods are basically vegetable proteins/Plant legumes; beans, lentils and peas. They are rich in proteins essential for body building and have high fibre content without cholesterol. According to research and statistics, they have been found to lower the risk of breast cancer and heart diseases by up to 25%
Darker beans or very black beans contain more antioxidants compared to less dark ones.
With animal proteins-poultry, remove the fatty skin and consider chicken breast as it contains high proteins and lower fat content.
Fresh fish, so long as it is steamed, baked, broiled or poached is always a healthy meal. Most seafood contain polyunsaturated fat and Omega-3 fatty acids which are essential in lowering heart disease risks
For a healthy meal, beef should be broiled, baked or roasted with fresh vegetables or herbs used for seasoning.
Consider the following tabular representation;
instead of the following foodstry the following healthy foods
Pork and bacon, Regular ground beefLean pork and turkey bacon, extra-lean ground beef/ ground chicken
Regular hot dogs/sausageFat-free hot dogs/turkey dogs
breaded fish sticks and marbled cutsfresh, frozen fish and lean beef

VIII.            Garlic, Salmon and walnuts

Garlic, when added to salads increases the ability of the body to absorb nutrients like beta-carotene. It fights diseases and prevents growth of bacteria e.g. E-coli.
It also contains Allicin which is an anti-inflammatory and lowers both blood pressure and cholesterol levels. Crush and add it to food but don’t overcook as it will lose essential nutrients.
Salmon contains omega-3 fatty acids which are essential for reducing depression, cancer and heart diseases. Niacin which protects against memory loss and Alzheimer's disease is also contained in salmon
Omega-3 fatty acids in walnuts reduce cholesterol, fight cancer and improve mood. They also protect against sun damages and regulate sleep due to their antioxidant melatonin. Walnuts can be eaten as desserts

IX.            Fats/Oils and Sweets

A lot of fatty foods increase body calories leading to obesity and increased health risk factors e.g. diabetes, heart diseases, coronary artery diseases and cancer among others.
Consequently, too much sweetened drinks e.g. fruit juices, sports drinks and regular soft drinks add unnecessary calories and sugars to diet. It is important to substitute this with natural water so as to keep your body hydrated.
Consider the following tabular representation;
instead of the following;Try;
Using fat/butter to grease panNon-stick cooking spray
Butter/margarineOlive/soybean/peanut butter
Cookies, Regular salad dressingmolasses cookies, light salad dressing
Always consider natural butter from peanuts a good alternative to margarine as it has been established to be good against heart diseases and diabetes.
To conclude, different people require different calorie intake depending on age and activity levels. Always eat healthy meals depending on individual calorie requirement. Also, combine healthy meals with exercising so as to improve on the general body functions. Remember, there is no perfect single food; your body will always need variety.

Tuesday 9 December 2014

Does 5 HTP Help To Improve Mood

Introduction

5-htp also called 5-hydroxytryptophan is a natural substance obtained from seeds pod of an African medicinal plant called Griffoniasimplicifolia. In humans, it converts directly into serotonin which is responsible for a lot of body functions i.e. memory, learning, sleeping, mood, regulation of temperature, cardiovascular functions, sexual behaviour, endocrine regulation, muscle contraction and temperature regulation among others.
The body production of serotonin drops with increase in age. Serotonin production can further be compromised by high stress levels, anxiety and depression. Leading to a diminished quality of life which can still be restored by 5-htp.
The increased supply of two raw materials i.e. L-tryptophan and 5-hydroxytryptophan (5-HTP), will aid in more production of chemical compound 5-HTP in the body for production of serotonin, a very important hormone for mood regulation.
Apart from restoration of serotonin production, 5-htp also helps improve on; pain thresholds, depression and anxiety, migraines and severe headaches, insomnia, weight loss and Fibromyalgia among others

Understanding the functioning of 5-HTP

In the body, 5-HTP is naturally produced from tryptophan then converted to serotonin, a neurotransmitter with lots of powerful effects on the brain.
According to research, it is advisable to take 5-HTP instead of Serotonin supplements since 5-HTP has been found to easily accesses the brain from the bloodstream unlike serotonin which does not have access to brain barriers.

How safe is the use of 5-HTP

5-HTP, being a natural compound in the body, is safe for short term duration of approximately 12 weeks. However, if with gastrointestinal problems, it is advisable to speak to the physician so as to avoid gastrointestinal side effects e.g. vomiting, nausea and abdominal pains.
Also avoid 5-HTP if taking anti-depressants e.g. Selective Serotonin Reuptake Inhibitor (SSRI) or Monoamine Oxidise Inhibitors (MAOI). Consequently people with Bipolar Disorders, those with severe depression, not forgetting pregnant and breastfeeding mothers should not use 5-HTP supplements.

For as little as $10, pure 5-HTP can be found in drug stores and health food stores. Ensure to consult your doctor first before use so as not to increase your serotonin in a negative way.
It is important to be keen before making any 5-HTP purchase since some supplements are considered impure and contaminated leading to Eosinophilia Myalgia Syndrome (EMS). Therefore consult with specialists for trusted brands before purchase.
Lower dosages of 50mg are recommended for starters to ease the body into taking of 5-HTP. It may sometimes take a few weeks to feel its effects but overall, a twelve week period of 5-HTP supplement intake should not be exceeded
According to researchers, pure 5-hydroxy-L-tryptophan (5-HTP) is the safest. From L-tryptophan, it is further converted to melatonin, a Neuro-Hormone and Neurotransmitter.

Comparison with Other Anti-Depressants

Other anti-depressants e.g. Paxil, Effexor, Zoloft and Prozac work by increasing available serotonin and stimulating serotonin receptors. Despite the side effects associated with them e.g. loss of sex drive, they are very effective in the treatment of depression. They are also very expensive.
Available only by prescription, Paxil, Effexor, Zoloft and Prozac are considered drugs with Prozac being in class SSRIs (selective serotonin reuptake inhibitors). Initially developed to treat depression, these drugs are now widely used for treatment of other disorders e.g. severe headaches, obesity, sleep disorders, chronic pains, PMS and anxiety among others. 5-HTP also has the same beneficial factors with lesser side effects.
Although SSRIs and 5-HTP work differently, they both increase the availability of serotonin in the brain. 5-HTP, by biological synthesis of increased serotonin molecules, replenishes serotonin levels. On the other hand, SSRIs prevents serotonin from being taken back into the neurons thus more availed in the synapses between the neurons allowing the brain to utilize the already available serotonin.

5-HTP and Tryptophan

Tryptophan, a natural amino acid is important to the body for the production of serotonin and melatonin both of which are brain chemicals that regulate sleep and mood
As a supplement, Tryptophan has also for a long time now been used for treatment of sleep disorders, premenstrual syndrome, obsessive behaviour, depression and anxiety. Its manufacture and sale was prohibited due to it being expensive and the fact that its benefits could easily, safely and cheaply obtained by 5-HTP.

5-HTP an alternative to drugs

5-HTP is the safest alternative to drugs used as depressants. it is available in the form of 5-hydroxy-L-tryptophan, 5-HTP compound from amino acid tryptophan, is more active compared to L-tryptophan thus an immediate precursor to 5-hydroxytryptamine found in the brain and the central nervous system making it essential for controlling sleep, behaviour and mood without additional side effects like those of Prozac and other alternative drugs.
According to research and statistics, depressed patients subjected to use of 100mg of 5-HTP for up to three times daily recorded improved symptom levels without any side effect. The same applied to obese patients who had significant weight losses, improved sleep patterns to those with sleep disorders and relief to panic disorder patients.

5-HTP for Enhanced Mood and Energy

The body converts ingested tryptophan, to 5-HTP which is again metabolized into serotonin, an important neurotransmitter for mood regulation, pain disorders (fibromyalgia) and anxiety level checks. Forthis reason, 5-HTP is considered a natural mood booster.
By counteracting with serotonin depletion due to age, 5-HTP ensures required levels of serotonin are maintained. This is important for enhanced mood, wound healing and anti-inflammatory effects just to mention a few.
For enhanced Energy, 5-HTP is combined with phenylalanine and DHEA. DHEA has also been linked with increased stamina, libido and energy.
Insufficiency in noradrenaline (brain’s adrenaline) causes mood and energy level to decline. For restoration to initial optimum levels, natural substances of phenylalanine, 5-HTP and DHEA are taken in adequate amounts. Phenylalanine supplements also alleviate depression and improve on different mental functions.

5-HTP for Depression

Compared to tryptophan, 5-HPT is more effective this is due to the increase of ‘feel good’ hormones called Beta-endorphins after the consumption of 5-HTP by patients experiencing depression.
Generally, serotonin tends to sooth the nervous system ensuring one is contented and relaxed with long term quality life.

5-HTP for Weight Loss

Feel good hormones-Beta-endorphins are also effective in initiating weight loss. Like weight loss products, e.g. Fenfluramine and Redux, Beta-endorphins ‘fool’ people into appetite satisfaction leading to less consumed food thus offering an important alternative programme to weight loss.
Obesity is also linked to genetically induced serotonin deficiency. 5-HTP is readily converted to serotonin in the brain which causes release of cholecystokinin regarded as a satiety hormone thus linking 5-HTP to reduced food intake and weight loss.
With high levels of serotonin, one feels satisfied without the need of food intake restriction. As per carried out studies, 5-HTP lowers the number of calories eaten and assists in weight loss. For those who crave food constantly, 5-HTP is highly recommended.

5-HTP for Enhanced Sleep

With many prescribed medications responsible for serotonin syndrome and other unnecessary side effects, 5-HTP is very safe. When incorporated with diet, it is a natural sleep enhancer and reduces stress/anxiety.

Sleep disorders and insomnia can cause memory impairment, moods, stress and sometimes immunity dysfunctions. With supplements containing 5-HTP and melatonin, all this problems are alleviated
Another natural substance that enhances sleep is choline(a nutrient precursor to the neurotransmitter acetylcholine). Acetylcholine ensures one does not wake up due to any little murmur or sound thus protecting your sound sleep. Considering it as a helpful alternative is essential for desired sleep patterns and good health in the long run.

Conclusion

5-HTP is also found in some foods e.g. turkey, fish, red meat or even seeds. When taken correctly and in sufficient amounts, it converts to serotonin which is a chemical compound in brain responsible for regulated sleep, reduced depression and enhanced mood.

5-HTP can also offer a life line if;

  • You lack motivation and prefer being alone all the time
  • You are irritable and angry most of the time
  • Your mind is mostly preoccupied with negative thoughts
  • You are always worried and anxious
  • You are a workaholic and control freak
  • You suffer from fibromyalgia
For successful conversion of 5-HTP into serotonin, your body needs magnesium, calcium and vitamin B. it is therefore recommended to consider multivitamins since they contain vitamin B6, magnesium chelate and taurate.
Sometimes the body might not respond to 5-HTP even after a few weeks. If this happens, consult with your doctor and do more research. Also intake dosage should be reduced if some abnormal symptoms e.g. too groggy feeling is experienced.