Here are seven ways to start reining in your risks today, before a stroke has the chance to strike.
Lower blood pressure. ...
Lose weight. ...
Exercise more. ...
Drink — in moderation. ...
Treat atrial fibrillation. ...
Treat diabetes. ...
Quit smoking. 10 Tips to Prevent Heart Disease And Stroke
By Gordon A. Ewy, MD, director emeritus of the University of Arizona Sarver Heart Center
1. Take responsibility for your health.
Cardiovascular disease is the major cause of death in America, accounting for 34 percent of deaths, many suddenly and almost all of them premature. This is down from 40 percent just four decades ago, mainly due to treatment of common risk factors. If you have diabetes, your risk increases dramatically. The best prevention against heart disease and stroke is to understand the risks and treatment options. The greatest risk is ignorance or misinformation. The first step is to take responsibility for your health.
2. Know your risks.
The most influential risk factor for cardiovascular disease is age – the older you are, the greater your risk. The second is your genetic make-up. Although everyone is excited by the scientific progress in genomics research, conclusive gene tests are still in their infancy. But, as I tell our medical students, “A good family history is a poor man’s gene test.” We have long known that if your parents, grandparents, or other relatives were afflicted with or died of heart disease, diabetes or stroke, your risk is much greater.
3. Don’t smoke or expose yourself to second-hand smoke.
The evidence is overwhelming that cigarette smoking and second-hand exposure to smoke increases the risks of heart disease, lung disease, peripheral vascular disease and stroke.
4. Maintain a healthy blood pressure.
High blood pressure, called hypertension, is known as “the silent killer” as it goes without symptoms in most individuals. High blood pressure causes wear and tear of the delicate inner lining of your blood vessels. The higher your blood pressure (BP) the greater your risk. The risk begins to increase from a pressure of 115/70 mmHg and doubles for each 10 mmHg increase in systolic (the larger number) and 5 mmHg increase in the diastolic (the smaller number). Heredity and increasing age raise the risks. Measuring blood pressures at home reflects more accurately your risk than having the blood pressure taken at a physician’s office. It is worth the investment to get a cuffmeter.
It is best not to rely only on the readings at your doctor’s office as some individuals suffer from “white coat” hypertension – their BP is up only when they are at the doctor’s office. Others have “masked” hypertension – higher when not in the doctor’s office. Prognosis is best related to home BP. But for home blood pressure readings, you should not use finger or wrist units – only regular upper arm units.
5. Monitor your cholesterol (blood lipids).
Abnormal or high blood lipids (fats) are a major contributor to cardiovascular disease. Your blood lipids include the LDL (bad cholesterol; remember as “Lousy cholesterol”), HDL (good cholesterol; remember as “Healthy cholesterol”) and triglycerides. The lower your LDL and the higher your HDL, the better your prognosis. The amount of cholesterol in your blood is determined mainly by three factors: the amount produced by the liver (this is largely genetic), the amount absorbed from the intestinal tract (some from what you eat, but a lot more from cholesterol produced by the liver and excreted into the digestive tract) and, finally, age – your cholesterol increases with age. If you are at risk, medication is almost always necessary to lower the LDL or to raise your HDL. The ideal ratio of total cholesterol divided by HDL cholesterol is 3.0. If higher, you might need diet as therapy. The problem with diet is that, in general, it can only decrease total blood cholesterol by about 10 percent. If you have a strong family history or elevated Lp(a) (a rare abnormal cholesterol that increases the risk), drug therapy is usually needed.
6. Limit your calories.
Fad diets do not work. If any of them did, we all would be on THAT one, wouldn’t we? The obesity rate in Americans is alarming, contributing to a near epidemic of diabetes, which is a cardiovascular disease. If you have diabetes, your risk is the same as someone who already had a heart attack. Obesity is caused by consuming more calories than your body burns. Abdominal obesity is the major risk. Portion sizes and the amount of sugars in the American diet have dramatically increased over the past few decades. At the same time, the daily amount of exercise has been decreasing. It is good advice to “drink slim” (water, tea, coffee). Use portion control before you start eating and push away from the table before you are “full.”
7. Make exercise a daily habit.
The lack of exercise is contributing to the obesity epidemic in Americans. Studies indicate that walking two miles a day is optimal for overall health, and those two miles of walking do not have to be done all at once. Exercise does more than burn calories; it also activates genes that are beneficial to health in other ways. Plus, exercise is one of the best treatments for depression and anxiety. However, exercise alone cannot control or reduce your weight – you must also modify your diet.
8. Pick your pills wisely.
There is a great interest in alternative medicine and understandably so, because patients want to be empowered to take responsibility for their own health. However, many take alternative medicines because of the way they are marketed. The mere fact that a substance is “natural” does not prove its health benefit. After all, nobody in their right mind would take arsenic simply because it is “natural.” It is important to know that research data are often lacking for alternative medications, supplements and vitamins, none of which are regulated by the U.S. Food and Drug Administration (FDA).
Do we ever prescribe alternative medicines? On occasion we do! The major risk with many alternative medications is that the patient thinks they are doing something to improve health, when in fact they are not. Although some vitamins have been shown to possibly help some conditions, to date none have been shown to decrease the risk of cardiovascular disease. There are some rare exceptions, such as fish oils and niacin (vitamin B). It is also important to note that high doses of some vitamins may interfere or counteract the beneficial effects of some prescription drugs.
9. Reduce stress.
Stress contributes to cardiovascular disease and, if severe, can cause a heart attack or sudden death. There are plenty of options that help reduce stress, such as regular exercise, adequate sleep, striving for a good marriage, laughing, volunteering or attending religious services. Watching TV generally does not relieve, but can aggravate stress. Also, try to avoid situations and people who make you anxious or angry.
10. Stay informed: Science changes constantly.
The only constant is change. This is especially true in medicine as new techniques and new insights develop constantly. Do not believe every piece of “scientific information” you find in the media or advertisements. An overwhelming number of research studies that make it into scientific publications are poorly designed or yield data that are not representative, e.g., due to a lack of a sufficient number of participants. Keep in mind that many studies are financed or sponsored by individuals or companies with a vested interest in gaining favorable results. The situation can be especially confusing when scientific studies yield different or even contradicting results, and this happens quite often.
For more health information, please visit our Heart Health page.
For physician appointment information, please call 520-MyHeart (694-3278). http://heart.arizona.edu/heart-health/prevent-heart-attacks/10-tips Harvard Heart Letter
11 ways to prevent stroke
It's never too late to strike out against a potentially devastating brain attack.
Like close cousins, heart disease and stroke share a common lineage. Both emerge from a mix of nature (genes), nurture (upbringing and environment), and personal choice (smoking, exercise, etc). For most of us, personal choice largely determines whether a stroke lies ahead. Guidelines on the prevention of stroke suggest that a healthy lifestyle can cut the risk of having one by 80%. No drug, device, or other intervention can come close to doing that.
The term "stroke" conjures up a frightening bolt out of the blue. It certainly feels that way when it happens. But the sudden onset belies a stroke's decades-long development due to slow but steady damage to blood vessels, the growth of artery-clogging plaque, or the development of atrial fibrillation. This long gestation means it is often possible to avoid a stroke by fighting arterial corrosion.
Two types of stroke
A stroke occurs when blood stops flowing to part of the brain. Cut off from their supply of oxygen, brain cells begin dying within minutes. Sometimes the damage is fatal — stroke is the fourth leading cause of death in the United States, accounting for almost 135,000 deaths each year. Most of the time, stroke isn't a killer. The American Heart Association estimates that there are more than six million stroke survivors in the United States. Although some have no physical or mental reminders of the attack, many have long-lasting speech loss, paralysis, or other problems. In fact, stroke is a leading cause of disability — nearly one in three survivors is permanently disabled, and many more need long-term care.
Ischemic strokes occur when a blood clot or other debris blocks a blood vessel in the brain or one leading to it. These account for more than 80% of strokes. The rest are hemorrhagic strokes. These occur when a blood vessel in the brain bursts. The bleeding (hemorrhaging) deprives downstream brain cells of oxygenated blood and can also damage cells by increasing pressure inside the brain.
Though ischemic and hemorrhagic strokes require different treatments once they appear, efforts to prevent them are very similar.
Different types of stroke
illustration of brain showing hemorrhagic and ischemic stroke
There are two main types of stroke. Ischemic strokes are more common and occur when a blood clot blocks an artery in the brain. In some cases, the clot develops in the vessel itself (thrombotic stroke). In other cases, the clot forms in the heart or in an artery that carries blood to the brain; the clot breaks off and travels to the brain, where it lodges in a small artery (embolic stroke). Hemorrhagic strokes occur when an artery in the brain ruptures, releasing blood into the brain tissue.
Three types of risk
You can change some, but not all, of the factors that increase your odds of having a stroke (see "Risk factors for stroke").
Nonmodifiable risk factors include your age, gender, genes, birth weight, and race or ethnicity. A 60-year-old African American man who weighed less than 5.5 pounds at birth and whose father had a stroke is far more likely to have a stroke in the next 10 years than a 45-year-old Asian woman who weighed 8 pounds at birth and who has no family history of stroke. Even though you can't change these factors, they set your risk baseline. The higher it is, the more important it is to control the things you can change.
Modifiable risk factors are things that affect stroke risk over which you have some control. These range from high blood pressure and diabetes to smoking and a salty diet.
Many emerging risk factors are under investigation. These include migraine, obstructive sleep apnea (breath holding during sleep followed by explosive snoring), gum disease, blood markers such as lipoprotein(a), and infection.
Risk factors for stroke
Factors you can't change
Age
Gender
Race/ethnicity
Factors you can change
High blood pressure
Lack of exercise
Smoking
Diabetes
High cholesterol
Atrial fibrillation
Sickle cell disease
Use of oral contraceptives
Obesity
Presence of other cardiovascular disease
Alcohol abuse
Drug abuse
Harder to change or emerging evidence
Obstructive sleep apnea
Migraine
Certain infections
Gum disease
Blood markers like factor V Leiden, lipoprotein(a), others
11 strikes against stroke
You can fight stroke on many fronts. A single thrust is good; a many-pronged attack is even better. Here are 11 things you can do to stay stroke-free:
Know and control your blood pressure.
Don't smoke; stop if you do.
Lose weight if needed.
Become more active.
Identify and manage atrial fibrillation.
Be aggressive about treating a transient ischemic attack (TIA, or mini-stroke).
Treat circulatory problems like peripheral artery disease, sickle cell disease, or severe anemia.
Know and control your blood sugar and cholesterol.
If you drink alcohol, do so in moderation.
Adopt a healthy diet low in sodium and rich in potassium.
Know the warning signs of stroke (see "Stroke warning signs") and respond immediately.
Stroke warning signs
If you notice one or more of the signs below in yourself or someone else, or you're really worried that you or someone you are with is having a stroke, call 911 or your local emergency number right away:
sudden numbness or weakness of the face, arm, or leg, especially on one side of the body
sudden confusion or trouble speaking or understanding
sudden trouble seeing in one or both eyes
sudden problem with walking, loss of balance, or coordination
sudden, severe headache with no known cause.
Starting early is best. Acquiring healthy habits in childhood, the early teens, or young adulthood sets the stage for a healthy adulthood and old age. But if you are tardy in joining the prevention party, it isn't too late. Even small steps now can improve your health.
Originally published: March 2011 http://www.health.harvard.edu/heart-health/11-ways-to-prevent-stroke
Lois'Health Page
Like This Page · September 4, 2016 ·
June plums have impressive amounts of calcium, which plays an important role in maintaining cardiovascular health. A popular belief in Indonesia is if one regularly consumes the fruit, heart disease can be overcome.
The June plum is high in sucrose and fructose, simple sugars which can be readily used by the body. The fruits are a natural, wholesome way to boost vitality and endurance.
June plum has high levels of Vitamins A and C. Recent studies have shown that these two types of vitamins are very active as natural antioxidants that counteract free radicals. Common free radicals operate during body oxidation as well as pollution from outside.
The Vitamin A contained in June plums has another advantage as the compound helps to maintain healthy tissues in our bodies. In parts of Asia where the fruit is regularly consumed, ‘bush doctors’ claim June plums can help accelerate the process of wound healing.
June plum, specifically the Vitamin C it contains also helps metabolize cholesterol into bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.
Recently, June plums have been found to have substantial amounts of phosphorus, which is beneficial for maintaining healthy bones and teeth.
It is a great recommendation for persons affected by hypertension as the fruit is virtually sodium-free.
Aside from its sweet, tart taste, the pulp of June plum is high in dietary fibre, which is an excellent food for clearing one’s bowels and preventing constipation.
Another benefit of the Vitamin A contained in June plums is its important role in the health of human visual perception. Retinol, as it is otherwise known, helps distribute images that are received by the retina of the eye.
June plums have some amounts of the mineral Iron, which assists in the formation of red blood cells. In addition to iron, the fruit has been found to have trace amounts of Vitamin B1 – a compound that helps the production of red blood cells and increases the flow of oxygen throughout the body; thus preventing anaemia.
Part 1 of 6
What is serotonin?
Highlights
Serotonin is a natural mood stabilizer.
Experts have linked low levels of it to depression.
It can also help bodily functions, such as sleeping, eating, and digesting.
Serotonin is a chemical nerve cells produce. This chemical sends signals between your nerve cells. Serotonin is found mostly in the digestive system, although it’s also in blood platelets and throughout the central nervous system.
The chemical is considered a natural mood stabilizer and can help with a variety of bodily functions. This includes sleeping, eating, and digesting. Keep reading to learn more. OverviewHow does it work?What’s the link?Serotonin levelsSerotonin syndromeTakeawayRead This Next
Part 1 of 6
What is serotonin?
Highlights
Serotonin is a natural mood stabilizer.
Experts have linked low levels of it to depression.
It can also help bodily functions, such as sleeping, eating, and digesting.
Serotonin is a chemical nerve cells produce. This chemical sends signals between your nerve cells. Serotonin is found mostly in the digestive system, although it’s also in blood platelets and throughout the central nervous system.
The chemical is considered a natural mood stabilizer and can help with a variety of bodily functions. This includes sleeping, eating, and digesting. Keep reading to learn more.
Advertisement
Part 2 of 6
What does serotonin do?
Tryptophan is an essential amino acid that must be absorbed through your diet. This amino acid is commonly found in foods such as nuts, cheese, and red meat. Once inside your body, this amino acid is converted into serotonin.
Tryptophan deficiency can lead to lower serotonin levels. This can result in mood disorders, such as anxiety or depression. The following factors have been found to boost serotonin levels:
exposure to bright light
exercise
a healthy diet
meditation
Serotonin impacts every part of your body, from your emotions to your motor skills. Here are some of serotonin's primary functions:
Serotonin is found primarily in the body's stomach and intestines. It helps control your bowel movements and function.
Serotonin in the brain is thought to regulate anxiety, happiness, and mood. Low levels of the chemical have been associated with depression, and increased serotonin levels brought on by medication are thought to decrease arousal.
Serotonin is part of the reason why you become nauseous. Production of serotonin rises to push out noxious or upsetting food quicker in diarrhea. The chemical also increases in the blood, which stimulates the part of the brain that controls nausea.
This chemical is responsible for stimulating the parts of the brain that control sleep and waking. Whether you sleep or are awake depends on what area is stimulated and which serotonin receptor is used.
Blood platelets release serotonin to help heal wounds. The serotonin causes tiny arteries to narrow, helping form blood clots.
Serotonin plays a role in bone health. Significantly high levels of serotonin in the bones can lead to osteoporosis, which makes the bones weaker.
Check out: IBS and serotonin: The brain-stomach link »
Part 3 of 6
How is serotonin connected to your mental health?
Serotonin helps regulate your mood naturally. When your serotonin levels are normal, you feel:
happier
more calm
more focused
less anxious
more emotionally stable
A 2007 study found that people with depression often have low levels of serotonin. Serotonin deficiency has also been linked to anxiety and insomnia.
A minor disagreement about the role serotonin plays in mental health has occurred. Some researchers in older studies have questioned whether an increase or decrease in serotonin can reduce or induce depression. Newer research has laid these concerns to rest. For example, a 2016 animal study found that mice lacking serotonin 1B, which is a receptor subtype of the chemical, exhibited less anxiety and depression-related behaviors.
Part 4 of 6
What should your serotonin levels be at?
Generally, the normal range for serotonin levels in your blood is 101 to 283 nanograms/milliliter (ng/mL). This benchmark, however, may differ slightly depending on the measurements and samples tested, so talk to your doctor about specific test results.
High levels of serotonin may be a sign of carcinoid syndrome. This involves a group of symptoms related to tumors of the:
small intestine
appendix
colon
bronchial tubes
A doctor will take a blood test to measure serotonin levels in your blood to diagnose the disease or rule it out.
Low levels of serotonin in the brain may cause depression, anxiety, and sleep trouble. Many doctors will prescribe a selective serotonin reuptake inhibitor (SSRI) to treat depression. SSRIs are the most commonly prescribed type of antidepressant.
SSRIs increase the levels of serotonin in the brain by blocking the reabsorption of the chemical, so more remains to be active. SSRIs include Prozac and Zoloft, among others.
When on serotonin drugs, you shouldn’t use other medications without first talking to your doctor. Mixing drugs may put you at risk for serotonin syndrome.
Part 5 of 6
What is serotonin syndrome?
Drugs that cause your serotonin levels to climb and collect in your body can lead to serotonin syndrome. The syndrome presents itself typically after taking a new drug or increasing the dose of an existing medication.
The symptoms of serotonin syndrome include:
shivering
diarrhea
a headache
confusion
dilated pupils
goose bumps
Severe symptoms can include:
twitching muscles
a loss of muscle agility
muscle stiffness
a high fever
rapid heart rate
high blood pressure
an irregular heartbeat
seizures
There aren't any tests that can diagnose serotonin syndrome. Instead, your doctor will perform a physical exam to determine if you have serotonin syndrome.
Often, serotonin syndrome symptoms will disappear within a day by taking medication that blocks serotonin or by replacing the drug that's causing the condition in the first place.
Serotonin syndrome can be life-threatening if left untreated.
Part 6 of 6
The bottom line
Serotonin affects every part of your body. It's responsible for many of the important functions that get us through the day. If your levels aren’t in balance, it can affect your mental, physical, and emotional well-being. Sometimes, a serotonin imbalance can mean something more serious. It's important to pay attention to your body and talk with your doctor about any concerns.
Keep reading: 7 Foods that could boost your serotonin »
Article Resources
Was this article helpful?Yes No
Add a Comment
Share
Tweet
Email
Print
Read This Next
7 Foods That Could Boost Your Serotonin 7 Foods That Could Boost Your Serotonin
Read More »
7 Health Benefits of Kiwi 7 Health Benefits of Kiwi
Read More »
Can a B-12 Deficiency Cause Depression? Can a B-12 Deficiency Cause Depression?
Read More »
Can Vitamins Help Alleviate My Menopause Symptoms? Can Vitamins Help Alleviate My Menopause Symptoms?
Read More »
Add a comment
Advertisement
Advertisement
Advertisement
Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood.
It’s even been looked at as a treatment for depression. This is because people who have depression often have a low serotonin level. Studies show that serotonin levels can have an effect on mood and behavior, and the chemical is commonly linked to feeling good and living longer.
Serotonin is synthesized from the amino acid tryptophan. Many foods contain tryptophan, so the common belief is that by eating foods high in tryptophan, you can boost your serotonin levels. But is this true? Carbs Come In Handy
Carbs cause the body to release more insulin, which promotes amino acid absorption and leaves tryptophan in the blood.
If you mix high-tryptophan foods with carbs, you might get a serotonin boost. The Food-Mood Connection
The relationship between tryptophan and serotonin is part of what’s commonly considered the food-mood connection.
Carbs Come In Handy
Carbs cause the body to release more insulin, which promotes amino acid absorption and leaves tryptophan in the blood.
If you mix high-tryptophan foods with carbs, you might get a serotonin boost.
Serotonin isn’t found in foods, but tryptophan is. Foods high in protein, iron, riboflavin, and vitamin B6 all tend to contain large amounts of the amino acid. Unfortunately, though, boosting your serotonin levels isn’t as simple as eating a “high tryptophan diet.”
The tryptophan you find in food has to compete with other amino acids to be absorbed into the brain, so it’s unlikely to have much of an effect on your serotonin levels. This differs from tryptophan supplements, which contain purified tryptophan and do have an effect on serotonin levels.
Part 3 of 11
Are Carbs the Solution?
There’s a reason why foods like mac and cheese and mashed potatoes are considered “comfort foods,” especially when the weather is dreary.
While high-tryptophan foods won’t boost serotonin on their own, there is one possible cheat to this system: carbs.
It’s possible that eating foods high in tryptophan with a healthy serving of carbohydrates can have an effect on your serotonin levels.
When you eat carbs, more insulin is released into your system. Insulin promotes the absorption of amino acids into the heart, muscles, and organs. The tryptophan left behind now makes up a larger portion of the blood’s amino acid “pool,” meaning that it’s more likely that it will be absorbed through the brain barrier.
While they can’t compete with supplements — which you should not be taking without approval from your doctor — the foods listed below contain high amounts of tryptophan. Your best chance at achieving a serotonin boost without using supplements is to eat them often, with a serving of healthy carbohydrates, like rice, oatmeal, or whole-grain bread.
Part 4 of 11
1. Eggs
egg
The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to recent research. For dinner, try making a simple baked egg, which you can easily combine or cook with leftovers. Or get fancy with this spinach-and-mushroom frittata. Pro tip: don’t leave out the yolks! They’re extremely rich in both tryptophan and tyrosine, which are major contributors to the antioxidant properties of eggs.
Part 5 of 11
2. Cheese
cheese
Cheese is another great source of tryptophan. This classic mac and cheese recipe combines cheddar cheese with eggs and milk, which are also good sources of tryptophan.
Part 6 of 11
3. Pineapples
Pineapples are a major source of bromelain, a protein that can reduce the side effects of chemotherapy as well as help suppress coughs, according to some research. Combine pineapples and coconut with chicken for this delicious piña colada chicken recipe.
Part 7 of 11
4. Tofu
Soy products are rich sources of tryptophan. You can substitute tofu for pretty much any protein, in pretty much any recipe, making it an excellent source of tryptophan for vegetarians and vegans. Try these tofu vegetable kebabs, and reap the benefits of other ingredients like ginger and vitamin C-rich bell peppers.
Part 8 of 11
5. Salmon
It’s hard to go wrong with salmon, which — as you may have guessed — is also rich in tryptophan. Follow this recipe and steam it with lemony zucchini, bake it with asparagus and crumbled feta, or go crazy on the tryptophan rush and combine it with eggs and milk to make a smoked salmon frittata!
Part 9 of 11
6. Nuts and Seeds
Pick and choose your faves, because all nuts and seeds contain tryptophan. Studies show that eating a handful of nuts a day can lower your risk for cancer, heart disease, and respiratory problems. They’re also good sources of fiber, vitamins, and antioxidants. For a nutty dinner, try this recipe for Brazil nut-crusted tilapia or this one for almond couscous. Or just go straight for dessert with some no-bake oatmeal peanut butter cookies.
Part 10 of 11
7. Turkey
turkey
There’s a reason why the Thanksgiving meal is usually followed by a siesta on the couch — turkey is essentially stuffed tryptophan. Try this recipe for an Asian turkey rice bowl that’s both tangy and healthy.
Part 11 of 11
Other Ways To Boost Serotonin
Food and supplements aren’t the only ways to boost serotonin levels.
Exercise: Research from the United Kingdom shows that regular exercise can have antidepressant effects.
Sunshine: Light therapy is a common remedy for seasonal depression. Research shows a clear relationship between being exposed to bright light and serotonin levels. To get better sleep, or to boost your mood, try to work in a daily lunchtime walk outside.
Positivity: Research shows that facing daily life and your interactions with others with a positive outlook can significantly boost your serotonin levels. As the Spice Girls once sang: “All you need is positivity!”
Article Resources
Was this article helpful?Yes No
Add a Comment
Email
Print
Share
Read This Next
Serotonin: What You Need to Know Serotonin: What You Need to Know
Read More »
7 Health Benefits of Kiwi 7 Health Benefits of Kiwi
Read More »
Can a B-12 Deficiency Cause Depression? Can a B-12 Deficiency Cause Depression?
Read More »
Add a comment
Advertisement
Advertisement
Advertisement
7 Foods That Could Boost Your Serotonin
Written by Healthline Editorial Team
Medically Reviewed by Peggy Pletcher, MS, RD, LD, CDE on April 28, 2015
SHARE
OverviewFood and MoodAdd Carbs?EggsCheesePineapplesTofuSalmonNutsTurkeyAlternativesRead This Next
Part 1 of 11
What is Serotonin?
Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood.
It’s even been looked at as a treatment for depression. This is because people who have depression often have a low serotonin level. Studies show that serotonin levels can have an effect on mood and behavior, and the chemical is commonly linked to feeling good and living longer.
Serotonin is synthesized from the amino acid tryptophan. Many foods contain tryptophan, so the common belief is that by eating foods high in tryptophan, you can boost your serotonin levels. But is this true?
Advertisement
Part 2 of 11
The Food-Mood Connection
The relationship between tryptophan and serotonin is part of what’s commonly considered the food-mood connection.
Carbs Come In Handy
Carbs cause the body to release more insulin, which promotes amino acid absorption and leaves tryptophan in the blood.
If you mix high-tryptophan foods with carbs, you might get a serotonin boost.
Serotonin isn’t found in foods, but tryptophan is. Foods high in protein, iron, riboflavin, and vitamin B6 all tend to contain large amounts of the amino acid. Unfortunately, though, boosting your serotonin levels isn’t as simple as eating a “high tryptophan diet.”
The tryptophan you find in food has to compete with other amino acids to be absorbed into the brain, so it’s unlikely to have much of an effect on your serotonin levels. This differs from tryptophan supplements, which contain purified tryptophan and do have an effect on serotonin levels.
Part 3 of 11
Are Carbs the Solution?
There’s a reason why foods like mac and cheese and mashed potatoes are considered “comfort foods,” especially when the weather is dreary.
While high-tryptophan foods won’t boost serotonin on their own, there is one possible cheat to this system: carbs.
It’s possible that eating foods high in tryptophan with a healthy serving of carbohydrates can have an effect on your serotonin levels.
When you eat carbs, more insulin is released into your system. Insulin promotes the absorption of amino acids into the heart, muscles, and organs. The tryptophan left behind now makes up a larger portion of the blood’s amino acid “pool,” meaning that it’s more likely that it will be absorbed through the brain barrier.
While they can’t compete with supplements — which you should not be taking without approval from your doctor — the foods listed below contain high amounts of tryptophan. Your best chance at achieving a serotonin boost without using supplements is to eat them often, with a serving of healthy carbohydrates, like rice, oatmeal, or whole-grain bread.
Part 4 of 11
1. Eggs
egg
The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to recent research. For dinner, try making a simple baked egg, which you can easily combine or cook with leftovers. Or get fancy with this spinach-and-mushroom frittata. Pro tip: don’t leave out the yolks! They’re extremely rich in both tryptophan and tyrosine, which are major contributors to the antioxidant properties of eggs.
Part 5 of 11
2. Cheese
cheese
Cheese is another great source of tryptophan. This classic mac and cheese recipe combines cheddar cheese with eggs and milk, which are also good sources of tryptophan.
Part 6 of 11
3. Pineapples
Pineapples are a major source of bromelain, a protein that can reduce the side effects of chemotherapy as well as help suppress coughs, according to some research. Combine pineapples and coconut with chicken for this delicious piña colada chicken recipe.
Part 7 of 11
4. Tofu
Soy products are rich sources of tryptophan. You can substitute tofu for pretty much any protein, in pretty much any recipe, making it an excellent source of tryptophan for vegetarians and vegans. Try these tofu vegetable kebabs, and reap the benefits of other ingredients like ginger and vitamin C-rich bell peppers.
Part 8 of 11
5. Salmon
It’s hard to go wrong with salmon, which — as you may have guessed — is also rich in tryptophan. Follow this recipe and steam it with lemony zucchini, bake it with asparagus and crumbled feta, or go crazy on the tryptophan rush and combine it with eggs and milk to make a smoked salmon frittata!
Part 9 of 11
6. Nuts and Seeds
Pick and choose your faves, because all nuts and seeds contain tryptophan. Studies show that eating a handful of nuts a day can lower your risk for cancer, heart disease, and respiratory problems. They’re also good sources of fiber, vitamins, and antioxidants. For a nutty dinner, try this recipe for Brazil nut-crusted tilapia or this one for almond couscous. Or just go straight for dessert with some no-bake oatmeal peanut butter cookies.
Part 10 of 11
7. Turkey
turkey
There’s a reason why the Thanksgiving meal is usually followed by a siesta on the couch — turkey is essentially stuffed tryptophan. Try this recipe for an Asian turkey rice bowl that’s both tangy and healthy.
Part 11 of 11
Other Ways To Boost Serotonin
Food and supplements aren’t the only ways to boost serotonin levels.
Exercise: Research from the United Kingdom shows that regular exercise can have antidepressant effects.
Sunshine: Light therapy is a common remedy for seasonal depression. Research shows a clear relationship between being exposed to bright light and serotonin levels. To get better sleep, or to boost your mood, try to work in a daily lunchtime walk outside.
Positivity: Research shows that facing daily life and your interactions with others with a positive outlook can significantly boost your serotonin levels. As the Spice Girls once sang: “All you need is positivity!”
Article Resources
Was this article helpful?Yes No
Add a Comment
Email
Print
Share
Read This Next
Serotonin: What You Need to Know Serotonin: What You Need to Know
Read More »
7 Health Benefits of Kiwi 7 Health Benefits of Kiwi
Read More »
Can a B-12 Deficiency Cause Depression? Can a B-12 Deficiency Cause Depression?
Read More »
Add a comment
Advertisement
Advertisement
Advertisement
All medicine is derived from food and herbs let's cut out the caking agent and other stuff our body doesn't need and cut straight to the source of goodness. Let Earth's larder become more integral in your medicine cabinet! We're not suggesting you stop taking traditional medicines. Progress is part of mankind's heritage and to not take the best of what we have evolved is silly. What we're suggesting is that you give your life the physical abundance you were born to experience. It's time to optimise your physical prowess by consuming the right foods placed here for your betterment! the one thing we do know is that when you start to see the benefits you will add to your lives. Those vegetables and fruits you once ignored will become more tantalising than anything you have ever tasted pre-made from a Supermarket!
Milestones
2015
FoodCures168
Food Cures
Motel168 Life
Aug 23, 2015
8 Top Health Benefits of Cauliflower
Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a superfood. Ten of its most impressive benefits follow:
1. Fight Cancer
Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.
For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer.1
A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals.2 It also inhibits the growth of cultured human breast cancer cells, leading to cell death.
Other compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute:3
"Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach."
2. Boost Heart Health
Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.4 Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.
3. It's Anti-Inflammatory
You need some level of inflammation in your body to stay healthy. However, it's also possible, and increasingly common, for the inflammatory response to get out of hand.
If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting.
Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.5
4. It's Rich in Vitamins and Minerals
Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
5. Boost Your Brain Health
Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy "super-charged" the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain's vulnerability to toxins during childhood, as well as conferring protection later in life.6
6. Detoxification Support
Cauliflower helps your body's ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.7
7. Digestive Benefits
Cauliflower is an important source of dietary fiber for digestive health. But that's not all. According to the World's Healthiest Foods:8
"Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall."
8. Antioxidants and Phytonutrients Galore
Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It's packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS).
As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more. If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.
#foodcures168 #cauliflower #healthbenefits #brainhealth https://www.youtube.com/watch?v=taZo-WjqlmY Cooking With Kai: How To Make Paleo Cauliflower Fried Rice
Kai Wheeler
Published on Jul 16, 2014
http://www.kaiwheeler.com (currently under construction)
Hi Everyone! This is a delicious dish I just starting making and really enjoy! I love the veggie-dominant take on traditional fried rice. Feel free to add ingredients or subtract ingredients to make it your own!
FOLLOW ME »
twitter: https://twitter.com/kaiwfitness
instagram: http://instagram.com/kaiwheeler
facebook: https://www.facebook.com/kaiwheelerfi...
my tumblr: http://kaiwfit.tumblr.com
Category
Howto & Style
License
Standard YouTube License
SHOW LESS
COMMENTS • 21
Oscar del Rosario
Add a public comment...
Top comments
Meagan Polley
Meagan Polley2 years ago
I really like how you have this new coking series on your cannel now ;) Keep up the great work
Reply 3
stephanie
stephanie2 years ago
I'm definitely going to try this receipt !!!!
Reply 1
AJR Curls
AJR Curls2 years ago
This looks awesome! I'd really like to try this. Thanks!
Reply 1
PrettyniceB
PrettyniceB2 years ago
Totally love this style of this cooking video!
Reply 1
Maine Mira
Maine Mira2 years ago
Awesome recipe, thanks Kai! Gonna try this tonight.
Reply 1
akolley1
akolley12 years ago
yummy!
Reply 1
Gabe Morgan
Gabe Morgan2 years ago
this looks fantastic! idk about the frying in bacon fat though XD
Reply
lucecita45
lucecita452 years ago
Thanks! Another way to prepare cauliflower! Loved it!
Reply
5tubegolfer
5tubegolfer2 years ago
So you've used all the bacon fat.
Reply
asukachan07
asukachan072 years ago
Great recipe! Definitely going to try it (will subtract the bacon).
I am slightly surprised that this recipe is considered veggie-dominant, as cauliflower is the only legitimate vegetable I see there. Did you mean plant-based recipe?
Reply
View all 4 replies
Kate Hyde
Kate Hyde2 years ago
+phil moore
I suppose it was important to the pig it came from , too. I'd prefer to leave it there, on the hoof and suffer through with just using olive oil. Life's tough sometimes but I think I can handle a baconless recipe. Oink, oink....
Reply
phil moore
phil moore2 years ago
Hoof ? Pigs feet are good too if prepared right !
Reply 1
Ren Daniels
Ren Daniels2 years ago
OMG! What an amazing recipe! I can't wait to try it! Our family of good cooks just gets better and better.
Reply
Terranicia Holmes
Terranicia Holmes2 years ago
the editing for this video is amazing! love the quality of it. it's so easy to follow.
Reply
Mary Kohmuench
Mary Kohmuench2 years ago
This recipe sounds wonderful and it is the perfect time of the year to make this. I have the onion, green onion, cauliflower from my organic garden that Bren planted for me. I have fresh farm eggs from my friends Wendy and Chey. I might have some frozen morel mushrooms that my friends picked. Do you have any eggplant recipes. I always get a lot of eggplants from our garden :)! Thank you and keep the healthy cooking recipes coming!
Read more
Reply
Kate Hyde
Kate Hyde2 years ago
Mousaaka is always a good way to use eggplant althou a bit time consuming.
Reply
treal
treal2 years ago
Looks great Kai
Reply
For those who are unaware, melatonin is a hormone produced deep in the brain (the pineal gland) and helps to regulate our sleep / wake cycle, among other things. Sunlight hitting the back of the retina shuts down the production of melatonin, while the onset of nighttime will allow the body to release more melatonin. So what does this have to do with depression?
We’ve all heard of serotonin and the drugs like Prosac and Paxil and Zoloft that affect serotonin use in the brain. These are generally used to treat depression, but, in a close review of the studies that have been done, their effectiveness over placebo was minuscule. Of course, in these same studies, the placebo had a powerful effect on the patient’s depression, meaning that anyone responding to these drugs is probably benefiting from a placebo response and not the drug itself.
Melatonin and serotonin are players along the same pathway; thus, what effects one pathway will influence both hormones. It is for this reason that there is rising interest in drugs that modify melatonin levels to affect depression. The drug companies know that these current financial blockbuster drugs, if the curtain is ever pulled back, could fall like a house of cards. So they are looking elsewhere.
The biochemistry is pretty straightforward; there is only a single step between serotonin and melatonin production in the pineal gland. The pathway starts with the amino acid tryptophan (or 5-HTP, which is the next compound produced and can be very effective for depression or anxiety). As would be expected, serotonin levels are higher during the day, but production shifts to melatonin as night falls.
So what does this mean? It ties in stress, sleep hygiene, anxiety and depression into a biochemical pathway. Stress levels will lead to a rise in cortisol levels later in the day, making it hard to fall asleep. Problems sleeping may lead the sufferer to be exposed to bright lights when the body really should be producing more melatonin. Less melatonin production will interfere with the smooth flow through the biosynthetic pathway, leading to depression.
In addition, melatonin levels have been linked to things like migraines, seizures and cancer. Rest assured that these conditions will be impacted as well.
The bottom line is that stress management and proper sleep are an integral component of any healthy lifestyle. Sleep medications do nothing to fix the elevated cortisol, and will likely disrupt the synthesis of melatonin, further throwing off the cycle. Stress needs to be managed with any number of tools available so that sleep patterns can be restored.
Read more…http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2811%2960095-0/abstract?elsca1=ETOC-LANCET&elsca2=email&elsca3=segment
Novel melatonin-based therapies: potential advances in the treatment of major depression
Website
James Bogash
For more than a decade, Dr. Bogash has stayed current with the medical literature as it relates to physiology, disease prevention and disease management. He uses his knowledge to educate patients, the community and cyberspace on the best way to avoid and / or manage chronic diseases using lifestyle and targeted supplementation.
melatonin is a hormone produced deep in the brain (the pineal gland) Sunlight hitting the back of the retina shuts down the production of melatonin, while the onset of nighttime will allow the body to release more melatonin. So what does this have to do with depression? http://wwwethepeople.blogspot.com/2017/01/novel-melatonin-based-therapies.html
“5 simple things stopping you from having a PROFITABLE, FUN and ROCKING Nutritional Therapy Practice!"Are You A Nutritional Therapy Practitioner? This is for you! [ Plus, My latest Tips on Feeling great for everyone]
Inbox
x
Lydia at Divine Health divinehealthfromtheinsideout@gmail.com via mail210.suw12.mcsv.net
2:47 AM (14 hours ago)
to me
Hey There
Are you a Nutritional Therapist? If not, no worries, I've got something to share with you too (scroll down a bit) - but first, I just have to share something cool with my practitioner friends.
I just want to extend an invitation to join a webinar my friend/colleague Nanci Tunley and I are hosting just for NTP/NTCs who want to show up more powerfully this year!
We will also be announcing something special too with an amazing opportunity so you won't want to miss it. It will be recorded so feel free to sign up.
Get clarity on what's holding you back from changing peoples lives and getting paid well to do it whether you're new or experienced. We'll be dispelling some silly myths and replacing them with empowering TRUTHS!
How to write your own personal action plan for 2017 so you know where you are today and where you want to be in 3 months, 6 months and a year. Where do you want to be in a year?
How learning to powerfully coach your clients through their obstacles and into their results. (Hint: Mastering this can be a game changer and we don't learn it or get to practice this at NTA)
We'd love to have you - please sign up HERE (oh and feel free to tell your other NTP friends too)!
Not a Nutritional Therapist? Here's what I've got to share with you:
Just wanted to stop by and share a few things that were on my mind. Hopefully, they will inspire you to some sort of action that makes you feel more awesome! And, if you are on Facebook, you can check out the LIVE video I did the other day HERE.
If I could inspire the whole world to prioritize a few key things so they can reduce stress, feel great, have energy and be happy - I'd suggest they start by doing a few basic things.
The top 3 that come to mind right now in light of watching so many people get this all wrong are; starting your day out right by eating a healthy breakfast (not in a hurry and not too late in the day), learn to say NO and prioritize self care (so you stay sane, avoid stress and zapped energy) and lastly make taking the time to eat meals a priority (like don't skip them, don't rush them and try to make sure they are nourishing).
Okay, so let me break it down a little further..... I know this may seem simple or sound trite but it's so life changing to implement these few key habits. If food is your fuel - how you 'do food' is gonna impact your energy and mood. Two things which most people complain are not ideal these days. Am I right?
1. Please don't skip breakfast! I beg you!
Here, here and here are a few places to get inspired, informed and get some practical tips/recipes so you can start your day out on the right foot and have good energy and improved moods all day long.
2. Learn to say 'No' more - in other words, say YES to you and your own self-care.
Most people do WAY too much stuff in a given day and don't even think about nurturing themselves and then end up with bad habits because they are tired and depressed. Ick!
Here's a post to get you thinking more about this and hopefully it will inspire some action -or heck, less doing stuff for everyone but yourself!
3. Make eating meals a priority rather than an afterthought.
You need to eat quality food in a relaxed state so you can nourish your body, have energy and a good mood. Most people just cram meals into their day whenever they can and as a nation we are suffering greatly from this bad habit.
I have this little mantra going lately, 'Keep it Real, Keep it simple'.
A little forethought, ingenuity and simple real ingredients can make for a quickly made, nourishing meal that helps you to feel great (here's one idea for you)!
Health doesn't just happen to you, you have to foster, nurture and create it!
Be Happy. Be Joyful. Be You.
Lydia
Claim My Spot Now!
January
12
Thursday
Jan 12th
at 10:00 am Pacific, 1:00 pm Eastern
Nanci Ann Tunley, NTC
Lydia Joy Shatney, NTP
We could not be more excited to share this with you!
Get clarity on what's holding you back from changing peoples lives and getting paid well to do it whether you're new or experienced.
How to write your own personal action plan for 2017 so you know where you are today and where you want to be in 3 months, 6 months and a year.
Tips on how to powerfully coach your clients through their obstacles and into their results. (Hint: Mastering this can be a game changer)
The 3 mindset traps keeping you stuck and how to breakthrough them NOW so you can help your clients breakthrough too! Get ready for AHA moments because we all fall in to these!
The secret to finding the courage and confidence to show up as a shining powerful and authentic leader in your business. No more hiding!!!
How you're so much closer to your next level of success than you think and the question you must ask yourself to determine what's in your way.
If you aren’t getting enough vitamin B12, it is indeed very important – and you may very well not be thinking about it. One reason you aren’t thinking about it is that we tend to fall in (and out!) of love with one nutrient at a time (such as vitamin C, beta carotene, lycopene and so on), and vitamin B12 isn’t the nutrient du jour. But the other reason you may not be thinking about it is … because you can’t. A deficiency of vitamin B12 can limit your ability to think clearly about anything! What is Vitamin B12 and Why Is It So Essential?
Like all vitamins, B12 is an organic compound, made from carbons (as opposed to minerals, which are inorganic), and essential for our normal metabolic function and health. Also, like most vitamins, B12 plays a wide variety of roles in our metabolism. The short list of important effects B12 has on your health includes these: http://aglobalhealthwarrior.blogspot.com/2017/01/a-deficiency-of-vitamin-b12-can-limit.html http://aglobalhealthwarrior.blogspot.com/2017/01/7-vision.html
HEALTH0
THE EFFECTS OF NEGATIVE EMOTIONS ON OUR HEALTH
BY ADMIN · AUGUST 21, 2016
0
Share
share
People come across a display of feelings, from joy, to misery, to great delight and despair. Every one of these feelings makes an alternate feeling inside the body.
Truth be told, our body discharges diverse chemicals when we encounter different things that make us cheerful, and every substance attempts to make an alternate environment inside the body. So, if your brain discharges erotonin, dopamine or oxytocin, you will feel great and cheerful.
In an arched manner, if your body discharges cortisol while you are pressured, you will have a totally distinctive feeling related more with the body kicking into survival mode.
Shouldn’t something be said about when we are constantly thinking negative thoughts? Or what about when we are thinking positively? Shouldn’t something be said about when we are thinking neither positively nor negatively?Let’s find out how this influences our body and life.
Positive vs. Negative
Is there duality in our reality? Certainly, you could say there is, nevertheless for the most part we invest a ton of time analyzing and judging what is to be considered as positive and what as negative.
The brain is a very mighty device and as we characterize what something is or ought to be, we start to have that image in our reality. Have you ever thought of the fact that when someone driving gets interrupted and loses his lid, he immediately starts feeling negative, down and in an awful state of mind?
While another person can get interrupted while driving and essentially apply the break somewhat and proceed onward with their day as though nothing had happened. So, this situation may be seen as negative by one person, and not so much by another.
Then, are things characteristically positive and negative? Or are we the ones characterizing them as positive and negative?
Cut The Perceptions As Much As Possible
In the wake of considering it for a minute, you may understand that there are indeed no positive or negative things other than what we characterize them to be.
the-effects-of-negative-emotions-on-our-health
So, our extremely view of an experience or circumstance has a definitive power in the matter of how we will feel when it happens and how our bodies will be influenced.
While we can simply work to move past our meanings of each one experience and move into a state of brain/mindfulness/cognizance where we essentially acknowledge each one experience for what it is and use it as a learning justification for us, we may not be there yet, so it’s essential to see how certain feelings can influence our wellbeing.
“If someone wishes for good health, one must first ask oneself if he is ready to do away with the reasons for his illness. Only then is it possible to help him.” ~Hippocrates
Mind-body Connection
The association between your mind and body is effective and in spite of the fact that it can’t be outwardly seen, the impacts your brain has on your physical body are significant.
We can have a general positive mental state of mind and arrange straightforwardly with our inside difficulties, thus making a solid way of life or we can have negative, self ruinous thoughts and not manage our inner issues, perhaps even cloak those issues with certifications and inspiration without discovering the course and thusly we can make an unfortunate way of life. Why is this?
Our feelings and encounters are basically vitality and they can be put away in the cellular memory of our bodies. Has something ever happened to you that left an emotional scar or ache in a certain region of your body, so you can still practically feel it?
That’s probable since you still hold vitality discharged from that encounter, which stays there in that area. I went over a fascinating diagram that investigates some conceivable regions that different feelings may influence the body.
cigarettes contain nicotine which can bind to the excess oxygen essential for digestion, ........... Eating fruit after a meal, on the other hand, can cause heartburn, indigestion, and burping............... people who waited a longer period of time to go to bed after having a meal, had less risk of experiencing a stroke ...............Showering right after having a meal can increase the blood flow in the legs and hands, thus reducing the blood flow in the stomach. This will weaken your digestive system and lead to stomach pain............... Tea interfere with the iron absorption tea contains a tannic acid which can bind with iron and protein in our food. It is scientifically proven that in most cases this results in 87% decrease in absorption of iron. And iron deficiency can cause anemia, thus causing pale skin, poor appetite, chest pain, cold feet and hands, dizziness, weakness, and extreme fatigue. 5 Things You Should Never Do After Eating! After having a dinner, a number of people have a tendency to lay down and watch a movie or just chill without knowing that this is a terrible habit which can be extremely harmful to their overall health. So, today we have a list of 5 things that you should never do after having a dinner or lunch:
Smoke
Many people are aware that smoking is extremely harmful to their health and yet they still continue with this terrible habit, and they even do it right after having a meal. It is very important to wait a few hours after having a meal and then smoke a cigarette because cigarettes contain nicotine which can bind to the excess oxygen essential for digestion, thus allowing the body to absorb more carcinogens than usual. According to some studies, smoking right after a meal is equal to smoking 10 cigarettes at once. In addition, this can increase your risk of lung and bowel cancer.
Eat Fruit
The best time for consuming fruit is before a meal, on an empty stomach due to the fact that fruits require different enzymes in order to digest. Also, the sugars contained in fruit need more time so they can be completely absorbed. Do not forget to mention that you will obtain the best benefits from all the nutrients, fiber and other sugars when your stomach is empty. Eating fruit after a meal, on the other hand, can cause heartburn, indigestion, and burping.
Sleep
If you go to bed right after having a meal, it is more likely to experience discomfort, bloating and other sleeping patterns because this can cause your stomach to burn during the night. The University of Ioannina Medical School conducted a study which proved that people who waited a longer period of time to go to bed after having a meal, had less risk of experiencing a stroke. So, make sure not to eat at least a few hours before going to sleep.
Shower
Showering right after having a meal can increase the blood flow in the legs and hands, thus reducing the blood flow in the stomach. This will weaken your digestive system and lead to stomach pain.
Drink Tea
You should never drink tea right after having dinner because it can interfere with the iron absorption. The tea contains a tannic acid which can bind with iron and protein in our food. It is scientifically proven that in most cases this results in 87% decrease in absorption of iron. And iron deficiency can cause anemia, thus causing pale skin, poor appetite, chest pain, cold feet and hands, dizziness, weakness, and extreme fatigue.
So, you can conclude that there are certain things that you should avoid right after having a meal. Make sure to make a mental note of the time and leave some space in between eating fruit, drinking tea, or lying down!
