Category: Food

The Benefits And Dangers Of Water Fasting

Water fasting has become a popular way to lose weight quickly. If you are considering water fasting, you need to carefully weigh the benefits and dangers. Fasting of any type is not ideal for everyone and the dangers could outweigh the benefits for some people.

The Benefits Of Water Fasting

Water fasting in humans and animals has been linked to a number of health benefits. The first is the potential promotion of autophagy. This is the process where old parts of cells are broken down and recycled. Studies have suggested that this process could protect the body against certain diseases including heart disease and cancer.

The link between water fasting and autophagy has been noted in animal studies. As there are few human studies on water fasting and autophagy. More research is needed to determine if this fasting does help humans in this way.

Another potential benefit of water fasting is a reduction in blood pressure. Human studies have found that medically supervised water fasts have helped those suffering from high blood pressure lower this. One study of 68 people found that after 14 days, 82% saw their high blood pressure fall to healthy levels.

Insulin and leptin sensitivity may also be improved through water fasting. Leptin and insulin are important hormones affecting the metabolism. Research indicates that water fasting can make the body more sensitive to these hormones which makes them more effective.

The last potential benefit of water fasting is its potential to lower the risks of certain chronic diseases. A study of 30 healthy adults found that after a 24-hour water fast, cholesterol and triglyceride levels were significantly lower. These are the two risk factors for heart disease. Animal studies have found that water fasting can also protect the heart from free radical damage.

The Dangers Of Water Fasting

While there are many benefits provided by water fasting, it is important to know what the dangers are. Only when you understand both sides will you be able to make an informed decision about whether you should fast.

The primary danger is that you could be losing the wrong type of weight. The fast restricts the calories you ingest and this helps you lose weight quickly. However, the weight loss could come from water, carbohydrates or muscle mass.

Another danger that seems strange considering the fast is that you can become dehydrated. Many people do not realize that 20% to 30% of water intake comes from food and not drinking. During the fast, you may drink the same amount of water, but not eating will reduce your total water intake. This will result in dehydration, but it can be overcome by increasing your water intake during the fast.

Another danger of water fasting is the potential of orthostatic hypotension which is the drop in blood pressure when you suddenly stand up. This will leave you lightheaded and at risk of fainting. If you experience this during a water fast, you need to stop.

The last potential danger is the worsening of certain medical conditions. While the fast is short, it can aggravate certain conditions such as diabetes and gout. If you have a medical condition, you will need to talk to your doctor before you undertake any type of fasting.

Water fasting can offer a lot of benefits from weight loss to lowering blood pressure. However, these benefits have to be weighed against the potential dangers including dehydration, the aggravation of medical conditions, and the loss of the wrong type of weight. If you have any medication conditions, it is important that you talk to your doctor before attempting a water fast.

The 7 Most Anti-Inflammatory-Rich Foods You Can Have

Inflammation is one of the leading causes of chronic health conditions today. While inflammation is the body’s natural way to react to toxins, infections, and injuries, prolonged exposure to the same can have a devastating effect on your health. The proteins and antibodies produced (naturally) can be overwhelming to healthy body cells, a condition that leads to chronic inflammation. Many of the major diseases known today, including diabetes, heart disease, cancer, depression, Alzheimer’s, and depression, have commonly linked to chronic inflammation.

Following a healthy diet plan can however help fight off chronic inflammation, hence good for your health. Discussed below are 7 of the most anti-inflammatory foods you can add to your diet plan.

1. Berries

Don’t let the small fruits fool you. These fruits are a potent source of vitamins, minerals, dietary fiber, and most importantly, antioxidants. Blackberries, raspberries, blueberries, grapes, and strawberries contain loads of anthocyanins that come in handy in fighting inflammation. Adding these to your diet plan will see your health and immunity improve significantly.

2. Oily Fish

Salmon, herring, mackerel, sardines, and tuna are some of the richest sources of long-chain DHA, EPA, and omega-3 fatty acids. The human body metabolizes these fatty acids into protectins and resolvins; compounds believes to have potent anti-inflammatory effects. Having a meal of oily fish at least 3 times per week should supply the body with enough of these anti-inflammatory compounds.

3. Broccoli

Broccoli is one of the most nutritious veggies you can ever have. It is loaded with inflammatory fighting properties, including sulforaphane.

You can also add brussels sprouts and cauliflower for a more powerful antioxidant punch.

4. Nuts

Nuts also pack potent anti-inflammatory properties, hence always welcome for anyone watching his/her health. Almonds, flaxseeds, walnuts, and hemp seeds can also be used for the same purpose as well. all you need is to sprinkle these nuts and seeds to your veggies and salads for the best results.

5. Avocados

Avocados are one of the best natural sources of heart-healthy monounsaturated fats, fiber, magnesium, potassium, and antioxidants. They are particularly rich in tocopherols and carotenoids, potent antioxidants known to reduce the risk of cancer. Simply add a few slices of avocado to your daily diet plan to experience these benefits and more.

6. Green Tea

Green tea has been around for thousands of years and considered one of the healthiest drinks you can have. Green tea is believed to contain potent anti-inflammatory and antioxidant properties that come in handy in fighting chronic inflammation, as well as slow down the rate at which cancerous cells grow. Green tea particularly contains EGCG (epigallocatechin-3 gallate), a compound believed to reduce damage to fatty cells and cytokine production.

7. Turmeric

Turmeric is a good source of curcumin, a compound with anti-inflammatory properties. Turmeric is a common ingredient in many Indian and Asian dishes. It is loved for its rich taste and nutritional profile. Adding turmeric to your meals, and especially during the preparation stage. The rich color also defines its potency too.

These are just but some of the best foods for inflammation. While adding these foods to your diet plan does help fight chronic inflammation, you still need to be mindful of your health. One way to do this would be by avoiding foods responsible for causing the same. These include factory processed foods, French fries, deep-fried foods, pastries, white bread, soda, margarine, processed meats, and pasta. Avoid any foods known to cause inflammation, and also focus on leading an active lifestyle to remain healthy. Going to the gym, walking, jogging in the morning, and even taking on strenuous activities can help fight most of the conditions caused by chronic inflammation.