digestive health Archives - Amazing Health Advances

Improve Your Gut Health With These 9 Simple Strategies

The AHA! Team — Fri, 12 Jul 2024 18:26:46 +0000

Dena Schmidt via NaturalHealth365 – News about the importance of gut health and probiotics linked to overall health has been circulating quite a bit lately. In fact, even conventionally trained doctors are waking up to the importance of maintaining a healthy gut. Of course, it’s understandable because digestive health is the key to every aspect of our physical, mental, and emotional well-being. Ultimately, if we ignore our digestion, we’ll eventually pay the unwanted price of poor health. Thankfully, there are several positive steps we can take to support a healthy gut microbiome. In doing so, we will absorb nutrients better, help keep the immune system strong, and enjoy a much better mental/emotional outlook on life. Transform your gut health with 9 essential steps for optimal wellness 1. Digestive enzymes Digestive enzymes assist in breaking down food, reducing inflammation, and regulating immune responses that could otherwise damage tissues. Taking high-quality enzyme supplements with meals can help to address deficits, support digestive health, and optimize nutrition. If you can’t afford this option, at the very least, everyone would benefit from chewing food more to help with digestion. If you’re unsure about your supplement options – consult a trusted holistic healthcare provider or health coach with experience in nutritional counseling. 2. Eat more raw fruits and vegetables Assuming your digestive system can tolerate this, you should be eating more organic fruits and vegetables. By the way, when you these kind of foods (more), you will help to create an ideal balance of digestive enzymes in the gut. While all fruits and veggies contain enzymes, those with the most beneficial effects include spinach, apples, pineapples, carrots, avocados, grapefruits, and tomatoes. If you’re not used to eating this way – start off with smaller amounts and work your way up in volume. 3. Probiotics for better gut health Naturally occurring gut bacteria, such as Bifidobacteria and Lactobacillus, play crucial roles in maintaining our health. These beneficial bacteria enhance the functioning of the intestinal barrier, making it more effective at preventing harmful substances from entering the bloodstream. They help suppress a range of pathogens, including viruses, yeasts, and molds, thereby reducing the risk of infections and illnesses. Friendly gut bacteria also significantly strengthen the immune system. By interacting with the gut-associated lymphoid tissue (GALT), they help modulate immune responses and promote a balanced immune system, which is essential for defending against diseases while preventing excessive inflammatory reactions. 4. Add fiber to your diet – daily Fiber is essential for healthy digestion and proper intestinal function. In addition to promoting regular bowel movements, fiber supports a healthy gut microbiome and enhances your body’s detoxification pathways. Including a variety of fiber-rich foods in your daily diet can help maintain digestive health, balance gut bacteria, and assist in the removal of toxins from your body. Aim to incorporate both soluble and insoluble fiber sources, such as organic fruits, vegetables, whole grains, and legumes, to ensure comprehensive support for your digestive system. 5. Get physical – but don’t overdo it Regular, moderate exercise improves circulation and helps to move toxins out of the body. It also assists with regular bowel movements and oxygenating the blood and cells. No doubt, walking is the best form of aerobic exercise and offers all the benefits of lower blood pressure, greater heart health, and a wonderful sense of reduced stress in your life – at the end of every walk. (20 – 60 minutes/day is best, and if you’re new to exercise, increase your efforts slowly each week) 6. Drink clean, pure water every day Drinking plenty of fresh, clean (purified) water throughout the day will keep every cell in your body healthy and strong. Staying well-hydrated helps rid the body of toxins and improves cellular performance. Note: if you or someone you love is feeling constipated – this is a major health tip: drink more water! Generally speaking, drinking half your body weight in ounces of water is a good place to start. For example, if your body weight is 120 pounds – drink about 60 ounces/day. (At first, this will seem impossible – but, eventually, it’s easy) 7. Eat fermented foods Fermented foods allow you to naturally incorporate key enzymes and probiotics into your diet. Just a small quantity per day can go a long way toward improving your health. Some examples of healthy fermented foods include pickled vegetables, raw sauerkraut, miso soup, tempeh, yogurt, kefir, and kombucha. 8. Chew your food 25 times per mouthful or more This simple step allows you to assist your digestive system in doing its job and improving gut health along the way. The less work your digestive system has to do in terms of breaking food down, the more efficient it can be. There are also the added mental and emotional benefits of chewing your food. In fact, here’s a challenge for you: If you chew your food 50-100 times (for every mouthful of food), you will notice a greater sense of calm than ever before. 9. Be warned: Antibiotics can destroy your gut health Antibiotics have been connected with permanent changes in the microflora of people through generations of families, promoting the transmission of deadly organisms and difficulty in recolonization by beneficial bacteria. Do not overuse antibiotics; if possible, don’t use them at all. Instead, favor natural ways to treat infection and boost the immune system. For instance, garlic, oregano oil, and vitamin C can help neutralize toxins, unfriendly bacteria, and viruses. Bottom line: Gut health status is strongly linked to immune system strength, the ability to absorb (or not) nutrients from the food we eat, and many other essential bodily functions, such as cellular repair and detoxification. These nine steps outlined in this special report will give you a great place to start if you’re looking to improve the quality of your life. Enjoy! Sources for this article include: NIH.gov NYTimes.com LifeExtension.com ChrisKresser.com To read the original article click here.

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Dr. Colbert’s Healthy Gut Zone System

AHA Publisher — Wed, 17 Nov 2021 08:00:35 +0000

Dr. Don Colbert – Did you know there’s one system in your body that’s responsible for the health of all other systems? Sure, if your nervous system or cardiovascular system fails, the whole body fails. However, there’s one system that functions to maintain the health of all other crucial organs. This one system is the digestive system. Your digestive health is paramount to your entire body’s health, and specifically your brain’s health. Unfortunately, it’s estimated that 60-70 million Americans suffer from chronic digestive issues each year (1). Some are severe. Some are more minor. All impede everyday life to some extent and affect every other system in the body. It’s for this reason that Dr. Colbert has created an amazing system to help you care for your digestive health: Dr. Colbert’s Healthy Gut Zone System. This complete kit includes the best probiotics available, a two-fiber supplement powder for complete digestive health, and Dr. Colbert’s Gut Zone book. With the Healthy Gut Zone System, you’ll learn how digestive health affects your entire body and what you can do to keep yours in top-notch shape! Digestive Health, Brain Health and Beyond Amazingly, your digestive health has direct implications for your brain health. In fact, it’s now known that: Gut inflammation promotes brain inflammation and declining function An unhealthy digestive tract promotes illness in other parts of the body Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain Immune function is dependent on a healthy digestive tract Healthy digestion is first responsible for nourishing your body, from your hair to your toes. What’s more, there is an incredible gut-brain connection that impacts your brain health directly. In fact, your digestive tract is home to 75% of your immune system. The health of your brain depends on strong immunity and a healthy gut-brain connection! Are you convinced? Ready to take care of your digestive health above all else? Here are 5 steps you can take today to optimize digestive health and therefore, whole-body health with Dr. Colbert’s Healthy Gut Zone System. 5 Steps to Optimal Health 1. Take Care of the Good Bacteria Forty trillion. This is the number of bacteria in your body. Most are in your intestines. And, most are there to help you. It’s time to start helping them. How? It’s simple, really. The first thing to do is to replenish and fortify your healthy bacteria with probiotic supplements and foods. Within Dr. Colbert’s Healthy Gut Zone System, you’ll receive Dr. Colbert’s Beyond Biotics Ultra Blend. Beyond Biotics is a probiotic supplement that contains live, viable probiotic bacteria in pill form. It is specifically beneficial to modern-day humans since we have many food-supply, environmental, and chemical compounds that harm our digestive tracts and bacteria. Both anecdotal reports and studies show that probiotics help acute digestion symptoms. They can also produce beneficial effects on the bacteria in the gut (2). What’s more, they can affect other health issues within the body as they improve digestion comfort, nutrient absorption and microbiota (3, 4, 5). In addition, Dr. Colbert’s Gut Zone Book emphasizes healthy foods you can consume to fortify your digestive tract’s healthy bacteria. These include Divine Health® Fermented Greens Supremefoods, plain yogurt, kimchi, sauerkraut, kefir, kombucha, tempeh, and more. Don’t leave your healthy bacteria to fend for themselves. Fortify them with probiotics each day. 2. Fortify Your Digestive Tract with Fiber Next, you can fortify your digestive tract with fiber. Dr. Colbert’s Keto Zone® Fiber Zone is included in the Healthy Gut Zone System. Dr. Colbert’s Keto Zone® Fiber Zone is a delicious fiber powder specially formulated using 2 of the most powerful, important fibers available. First, it contains psyllium husk. Psyllium husk is made of both soluble (70%) and insoluble fibers (30%). This means twice the benefits. It acts as a prebiotic, feeding and fortifying healthy gut bacteria. Its insoluble fiber passes through the digestive tract, providing bulk and softness to stools. This encourages digestive health, reduced inflammation, and a healthy gut-brain connection (6). Next, Fiber Zone contains inulin. Inulin is a prebiotic fiber. Like psyllium, it feeds the healthy bacteria and cells in our digestive tracts, making them stronger and healthier (7). Together, these fibers work to reduce hunger cravings, support healthy digestion, encourage optimal weight, support bone health and optimize the gut-brain connection (8). In addition, following Dr. Colbert’s Gut Zone Book, eat healthy high fiber and prebiotic foods. These include berries, artichokes, asparagus, broccoli, greens, onions, garlic, leaks, cacao, flaxseeds, hemp heart seeds, nuts, and more. 3. Nourish With Collagen Collagen is another great food for your digestive health! In fact, collagen supports healthy digestion, joint health, vibrant skin, healthy weight, and more! In particular, those who suffer from leaky gut syndrome can find relief by adding collagen to their diets. With this digestive issue, toxins, allergens and large particles are able to pass from your gut into your bloodstreams, causing negative reactions. Collagen can help fortify connective tissue in the protective lining of the digestive tract. It heals it and helps it seal out the offending particles. Further, it supports better digestive health in those who suffer from inflammatory digestive issues, acid reflux, and more (9). Keto Zone® Collagen Powder is a great source of collagen. It is enzymatically hydrolyzed, or predigested, for effortless digestion and full absorption into the body. It is derived from chicken and marine peptides, and contains Types I, II, and III collagen. This combination of collagen supports the formation of elastin in the body, which is critical in fighting against wrinkles and sagging skin. 4. Avoid Harmful Substances Did you know some substances you consume actually harm digestive health? Some foods, drinks, and environmental contaminants harm or destroy digestive cells, healthy bacteria, and more. These include: Sugar: Sugar can harm the digestive tract in a few ways. First, it promotes the growth of harmful Candida albicans which can lead to leaky gut and other digestive issues (10). Next, high-sugar diets increase gut permeability, degrades healthy gut barriers, increases spleen weight, and increases inflammatory immune response in animal studies (11). Man-Made Artificial Sweeteners: Chemical artificial sweeteners have been widely used in “diet foods.” Unfortunately, they can have negative effects on gut bacteria. Animal and human studies have shown that aspartame, saccharin, sucralose, and other artificial sweeteners can impair gut bacteria (12) allowing other microbes to take over (13). If you use sugar substitutes, make sure they are natural ones like sugar alcohols: xylitol is safe and does not seem to affect gut bacteria (13). Antibiotics: In recent years, there has been a push to drastically reduce the use of antibiotics in humans and animals. Most doctors have been urged to only prescribe antibiotics only when necessary, and with much less frequency than in previous decades. The overuse of antibiotics has been shown to 1) hurt the gut by wiping out healthy bacteria, and 2) lead to antibiotic-resistant bacteria. In fact, the World Health Organization is also working to reduce the antibiotics that humans consume. It is recommending that routine antibiotic use in animals is stopped and reserved only when the animal is sick (14). Alcohol: Unfortunately, alcohol, especially in large quantities, can negatively affect the bacteria colonies in the gut. In fact, many people who abuse alcohol have impaired nutrient absorption, poor digestion, and discomfort. When used in moderation, bacteria colonies can remain healthy. But, overuse of alcohol can destroy them (15). Nicotine: Nicotine is harmful to digestive health. It has been associated with excess reflux, peptic ulcers, and a decrease in colon strength. What’s more, smokers experience higher Helicobacter pylori infections (16). While you use the tools in Dr. Colbert’s Healthy Gut Zone System, you will learn to also avoid these compounds that harm your digestive system. 5. Be Active, Hydrate, and Reduce Stress Your lifestyle choices make a difference in the health of your digestive system. First, exercise can improve digestion. Movement and gravity helps food naturally move through your intestines. On the other hand, a sedentary lifestyle actually harms the digestive system. When we sit all day, our digestive tract is kinked. This makes natural, healthy digestion more difficult. Make sure to get up frequently and include physical activity each day to support healthy digestion. Next, healthy digestion depends on the presence of fluids. Water helps break down food, lubricates the digestive tract, reduces constipation, and keeps your cells healthy. Make sure to drink water throughout each day. Lastly, chronic stress can have a negative effect on digestion. In fact, chronic stress can decrease the blood flow to the intestines, slow nutrient absorption, and even change how the bacteria in your gut function. One way to reduce stress? In addition to daily de-stress strategies, make sure you stay hydrated! Dehydration is linked to elevated cortisol levels. Bottom Line You can improve your digestive health, support your entire body, and improve brain function, alertness and health starting today! Join Dr. Colbert in his challenge to help the millions of Americans that suffer from digestive issues. Try Dr. Colbert’s Healthy Gut Zone System now and enjoy better digestion! To read the original article click here.

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4 UNEXPECTED Benefits of Eating Carrots

AHA Publisher — Wed, 08 Sep 2021 07:00:25 +0000

Lori Alton via NaturalHealth365 – Carrots have a well-deserved reputation as a healthy food that can benefit eyesight. These sweet, crunchy root vegetables are extraordinarily high in beta-carotene, the plant pigment responsible for their brilliant orange color. The body converts beta-carotene to vitamin A, which is essential for vision. And lutein – another plant pigment in carrots – actually reduces the risk of age-related macular degeneration, the leading cause of blindness in older Americans. While carrots’ most obvious health benefits center on protecting and enhancing vision, they do confer additional gifts – some of which may surprise you! For example, a recent Japanese study revealed that a carrot-based herbal medicine may help prevent a serious complication of chronic obstructive pulmonary disease (COPD). And, that’s not all. For more intriguing benefits of carrots, keep reading. Here Is How Carrots Promote Healthy Weight and Improve the Gut Microbiome Carrots, botanically known as Daucus carota, mainly consist of water and carbohydrates. However, this doesn’t mean they lack nutritional value – carrots manage to sneak in quite a few valuable vitamins, minerals and nutrients as well. A 100-gram serving (two medium carrots) provides almost 3 grams of fiber, much of it in the form of the soluble fiber pectin. Along with carrots’ natural sweetness, this makes them a satisfying snack that may help prevent binge eating. In addition, insoluble fibers in carrots – including cellulose, hemicellulose, and lignins – help prevent constipation and keep the digestive system moving. But carrots’ main claim to digestive health is that they contain a powerful natural prebiotic known as arabinogalactan. Prebiotics improve the gut microbiome (the community of beneficial microorganisms in the digestive tract) by encouraging “friendly” bacteria – such as lactobacilli and bifidobacteria. Because the gut microbiome affects immunity, metabolism, and even mood, anything that supports its health is a big “plus.” But Wait, There Are More Benefits! Carrots Even Protect Against Heart Disease By contributing fiber to the diet, carrots help support cardiovascular health. In a scientific review published in Nutrients, researchers noted that adequate fiber intake consistently lowers the risk of cardiovascular disease and coronary heart disease. Dr. Somdat Mahabir – a nutrition and disease expert with the National Institutes of Health – agrees, stating that dietary fiber lowers harmful LDL cholesterol and reduces the risk for developing heart disease, stroke, and high blood pressure. Fiber may also help to reduce levels of inflammatory molecules such as C-reactive protein. However, carrots’ soluble and insoluble fibers don’t get all the credit for supporting heart health. Carrots are a good source of the essential mineral potassium, which is vital for healthy blood pressure. They also contain vitamin K, which may help to protect against artery-clogging atherosclerosis. Reduce Your Cancer Risk With Carrots One of the most remarkable benefits of carrots is their potential to discourage cancer. Their antioxidant compounds – which include beta-carotene, alpha-carotene, lutein, lycopene, and polyacetylenes – can help to scavenge harmful free radicals and prevent the oxidative damage that may trigger cancer. In fact, one study showed that women with high levels of circulating carotenoids were at lower risk of developing breast cancer. (Carrots seem to be protective against cancers of the colon, prostate, and stomach as well). Although experts agree that a diet high in carrots and other antioxidant-rich fruits and vegetables helps to prevent cancer, it is possible that carrots may eventually play a role in treating it. In a study published in the Journal of Medicinal Foods, scientists found that carrot juice extracts caused cell cycle arrest and apoptosis (or “cell suicide”) in leukemia cells. The impressed researchers concluded that carrots “may be an excellent source of bioactive chemicals for the treatment of leukemia.” Carrots May Help Prevent a Serious Complication of COPD COPD, which currently affects 16 million Americans, can cause severe difficulty in breathing. In addition, COPD can lead to sarcopenia, or muscle wasting and atrophy. While exercise is the only established treatment for COPD, sarcopenia impairs physical activity – causing further deterioration in lung function and leading to a downward spiral in health and quality of life. However, carrots may be able to come to the rescue. In a promising animal study conducted by researchers at Osaka City University and published in 2020 in the International Journal of Chronic Obstructive Pulmonary Disease, the team found that a carrot-based Japanese herbal medicine known as “Ninjin’yoeito” helped to prevent muscle atrophy in mice exposed to cigarette smoke. Study leader Professor Kazuhisa Asai called the preparation a potential treatment for COPD-related sarcopenia in humans and expressed hope that the carrot medicine could help break the “vicious cycle of sarcopenia frailty.” And, while raw carrots are a healthy snack, cooked carrots may be even more beneficial – as their beta-carotene is easier for the body to absorb. Consuming some healthy fat along with carrots is also a good way to increase absorbability. Of course, don’t eat carrots if you are allergic to them. Experts report that allergy to birch and/or mugwort pollen may make a carrot allergy more likely. Don’t let the cartoonish orange color and everyday appearance of carrots blind you to their amazing benefits. When it comes to discouraging serious conditions such as obesity, heart disease, cancer, and sarcopenia, carrots appear to be “serious medicine.” Sources for this article include: ScienceDaily.com Healthline.com NIH.gov BrightFocus.org NewsinHealth.NIH.gov To read the original article click here.

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Detox Sweet Potato Bean Hash

AHA Publisher — Thu, 25 Feb 2021 08:00:27 +0000

Dr. Don Colbert – Loaded with nutrients and fiber, sweet potatoes are one of the most delicious detox foods. This is because a successful detox involves not only eliminating toxic substances but also rebuilding the body with nourishing foods. Proper detox requires adequate amounts of fiber. Fiber promotes digestive health. It binds to toxins as they are released in the digestive tract and escorts them out of the body. In addition to their fiber content, sweet potatoes are incredibly nutrient dense. They are notably loaded with vitamin A which is responsible for their characteristic orange color. These root vegetables also have valuable minerals such as magnesium and potassium. This delicious and nourishing sweet potato recipe is sure to become a detox favorite of the whole family! Ingredients 2 organic sweet potatoes, peeled and diced 1 can organic Cannellini (white kidney) beans, drained 1 organic onion, diced 2 cups organic spinach, chopped 3 tbsp organic coconut oil 1 tbsp organic garlic, minced 1/4 tsp organic parsley, chopped 1 tsp sea salt Organic black pepper to taste Instructions In a pan, melt coconut oil on medium heat. Add sweet potatoes, beans, onions and garlic. Stir to combine well. Cook for about 20 minutes, stirring occasionally. Once beans and potatoes begin to tenderize, add spinach, parsley, salt, and pepper. Cook for another 10-15 minutes or until sweet potatoes start to brown. Plate and serve immediately. How did your hash turn out? Let us know in the comments below! For more delicious detox recipes and expert guidance navigating your detox experience, join Dr. Colbert’s 21-Day Detox for FREE today! To read the original article click here. For more articles from Dr. Colbert click here.

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BETTER than Laxatives: The “King of Fruit” Helps to Relieve Constipation and Greatly Improve Your Health

AHA Publisher — Mon, 08 Feb 2021 08:00:11 +0000

Lori Alton via NaturalHealth365 – When it comes to regularity, almost everybody needs a little help “moving things along” at one time or another. But for millions of Americans, the problem is not just an occasional “glitch” in routine but a frequent occurrence. According to a recent review published in Gastroenterology, 16 percent of Americans suffer from chronic constipation – with the odds rising to 33 percent for those over 60. Luckily, recent research shows that this unpleasant problem may have a pleasant solution. Multiple studies have supported the digestive benefits of mangos, including their ability to ease constipation significantly. In addition, this sweet, colorful tropical fruit fights disease and improves health in surprising ways. Warning: Constipation Can Have MULTIPLE Causes and Potentially Lethal Consequences Constipation is defined as infrequent bowel movements – typically characterized as less than three a week – accompanied by straining. Constipation is considered chronic when symptoms persist for three months. Causes can include insufficient dietary fiber, dehydration, and the use of certain medications, particularly opioids. Although the majority of cases of constipation are merely uncomfortable, the condition can, in many cases, be dangerous and even sometimes fatal. Complications can include anal fissures, fecal impactions, and even a perforated colon, which can inject bacteria into the bloodstream. As the Mayo Clinic notes, any unexplained or persistent changes in bowel habits call for a visit to your doctor. Peer-Reviewed Research Shows Common Fruit Outperforms Commercial Laxatives in Easing Constipation In a clinical study conducted by researchers at Texas A and M University and published in Molecular Nutrition and Food Research, adults with chronic constipation were given 300 mg (about two cups) of fresh mango daily. The researchers noted that mangoes “significantly improved” the frequency of bowel movements – and were more effective than a supplement that contained an equivalent amount of powdered soluble fiber. The mango consumption also lowered levels of markers of intestinal inflammation – something that pharmaceutical laxatives can’t accomplish. One of the study’s co-authors credited bioactive polyphenols in mangoes with the beneficial effects. The team also observed that daily mango consumption altered and improved the makeup of the microbiome (the all-important community of beneficial bacteria living in the digestive tract). Researchers have learned that the microbiome is strongly linked with immune system health – and that disruptions in its bacterial composition (a condition known as dysbiosis) have been linked with serious diseases, including autoimmune conditions, autism, atherosclerosis, and obesity. Mangoes may also ease constipation with their healthy amounts of dietary fiber and their content of amylases – digestive enzymes that help break down complex carbohydrates. More Good News: The “Super-Antioxidant” in Mangoes Fights Heart Disease and Cancer The mango, botanically known as Mangifera indica, has been referred to by aficionados as “the king of fruits.” Mangoes earn this royal title with their treasure trove of antioxidant polyphenols, or beneficial plant-based chemicals. These include anthocyanins and carotenoids (a group of plant pigments), along with antioxidant and anti-inflammatory flavonoids such as quercetin, kaempferol, and gallic and ellagic acids. These antioxidant “good actors” scavenge the harmful free radicals that would otherwise trigger oxidative stress, along with potentially cancer-causing mutations in DNA. But the mango has one more health-preserving trick up its sleeve: a potent compound known as mangiferin. Mangiferin, classified as a “super-antioxidant,” is believed to be more powerful than vitamin C – a major antioxidant in its own right. Researchers say mangiferin is also antiviral, anti-allergenic, anti-inflammatory, analgesic, and immune system-boosting – in other words, it contains a whole pharmacy of disease-fighting effects. In research published in Comprehensive Reviews in Food Science and Food Safety, the investigators credited mangiferin with the potential to fight atherosclerosis, heart disease, and cancer. In animal studies, mangiferin inhibited angiogenesis – the ability of tumors to grow new blood vessels – and slowed tumor growth. These Beneficial Compounds in Mangoes Protect Your Eyesight and Reduce Macular Degeneration The U.S. Centers for Disease Control and Prevention (CDC) reports that close to 2 million Americans over 40 suffer from age-related macular degeneration (ARMD) – the leading cause of vision loss in older adults. But another of the impressive benefits of mangoes is that they may help prevent it. The brilliant yellow of the mango’s pulp is a testament to the presence of lutein and zeaxanthin, a pair of carotenoids (antioxidant plant pigments) found in orange and yellow foods such as corn, pumpkin, and squash. Lutein and zeaxanthin in mangoes help protect the retina, particularly the macula – the part that converts light into brain signals. In addition to scavenging harmful free radicals, lutein and zeaxanthin absorb excess ultraviolet light and “blue” light from TVs and computer screens, thereby warding off ARMD. In one study, people with the highest levels of these carotenoids had a 41 percent lower risk of developing macular degeneration. There Is Even More Good News! “King of Fruit” Is Loaded With an Abundance of Life-Giving Vitamins, Nutrients, and Minerals At a modest 99 calories a cup, mangos are a nutritional bargain. Each fruit contains over 2.5 grams of dietary fiber, along with 67 percent of the recommended daily amount of immune system-boosting vitamin C. Mangoes also contain the essential minerals magnesium and potassium, which help regulate heartbeat and blood pressure. Many of the antioxidants in mangoes function synergistically, meaning each work together to enhance the effect of the others. Many researchers believe that taking nutrients that have been isolated from mangoes is not as effective or healthful as simply eating these succulent fruits. You can access the benefits of mangoes by adding them to smoothies, tossing them into salads, using them in marinades and jams, or eating them as a snack out of hand. Because mangoes are high in natural sugars, nutritionists advise moderation – with about two cups a day (or two smallish mangos) as the upper limit. Of course, check first with your integrative doctor before addressing constipation with mangoes. Just remember: when it comes to constipation, you don’t have to take it sitting down (metaphorically speaking, of course.) Delicious mangoes pack a nutritional wallop of polyphenols and fiber that can help ease this uncomfortable problem naturally, safely, and effectively. Sources for this article include: Healthline.com MayoClinic.org NIH.gov NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Lentils Nutrition: Weight & Blood Sugar Supporter or Digestion Disruptor?

AHA Publisher — Thu, 15 Oct 2020 07:00:57 +0000

Jillian Levy, CHHC via Dr. Axe – Lentils have been a staple of Middle Eastern and Indian cuisine for thousands of years. In fact, these pulses go back to Neolithic times and are believed to be one of the oldest crops there is. Records show that in the Near East, they were eaten as far back as 6,000 to 13,000 years ago! Why are lentils good for you? Benefits of lentils include the ability to improve and maintain heart health, help you to lose weight in a healthy way, support healthy blood sugar levels, and improve digestive health, too. Today, they are enjoyed all over the world in many types of recipes. They’re one of the best all-natural meat substitutes and loved by vegetarians because they’re a great protein food, are rich in nutrients and have a hearty, dense texture. Even though lentils nutrition benefits are so impressive, Americans typically don’t eat anywhere near the amount that many other countries do. For example, a survey done in 2002 and published in the Journal of the American Dietetic Association revealed that only about 8 percent of adults eat beans, lentils or other legumes on any given day despite how readily available and nutritious they are. Types Is a lentil a bean? The lentil (scientific name Lens culinaris) is a member of the legume plant family and considered an edible, flattened pulse. Lentils grow on bushy annual plants that produce edible, lens-shaped seeds within pods. Lentils are technically a type of biconvex seed since they grow in pods. They differ in size, shape and color. Some are large and flat, while the others are smaller and round. Are lentils a carbohydrate or a protein? They are actually a source of both, providing some plant-based protein and also some starch and fiber. Today, Canada, India, Turkey, Australia and the U.S. provide the world with the highest amounts of exported lentils. There are many different kinds available in markets, with colors ranging from brown to green, black and red. They also vary in size and appearance, depending on factors like whether or not they’ve been hulled (or “de-shelled”) and split. You can find them with or without their seed coats, whole or split. These processing techniques also affect how they should be cooked. Some of the most popular varieties of lentils include: Brown and green lentils are the most popular types in many countries Red lentils/Egyptian lentils (usually split and have the most earthy flavor) Brown/Spanish pardina lentils French green lentils/puy lentils (which have a dark, speckled, blue-green color) Black lentils (also called beluga lentils) Yellow lentils/tan lentils (which are red inside and mostly used in India to make dhal) Many other varieties (depending on the country) What do they taste like? The flavor of lentils is described as being nutty and earthy. They’re mild overall and tend to blend easily into recipes. Nutrition Facts Lentils are considered a top “functional food” due to their high nutritive value, polyphenols, minerals, fiber and other bioactive compounds. While they’re known for providing protein and fiber, their polyphenol content is becoming the focus of ongoing research, since polyphenols are know play an important role in the prevention of degenerative diseases. One cup (approximately 198 grams) of cooked lentils has about: 230 calories 39.9 grams carbohydrates 17.9 grams protein 0.8 gram fat 15.6 grams fiber 358 micrograms folate (90 percent DV) 1 milligram manganese (49 percent DV) 6.6 milligrams iron (37 percent DV) 356 milligrams phosphorus (36 percent DV) 0.5 milligram copper (25 percent DV) 0.3 milligram thiamine (22 percent DV) 731 milligrams potassium (21 percent DV) 0.4 milligram vitamin B6 (18 percent DV) 71.3 milligram magnesium (18 percent DV) 2.5 milligrams zinc (17 percent DV) 1.3 milligrams pantothenic acid (13 percent DV) 2.1 milligrams niacin (10 percent DV) 0.1 milligram riboflavin (9 percent DV) 5.5 micrograms selenium (8 percent DV) 3 milligrams vitamin C (5 percent DV) As you can see from the lentil nutrition data above, it offers a wide range of important nutrients in just a one-cup serving, especially folate, manganese, iron and phosphorus. Many people actually miss out on some key minerals provided by lentils nutrition, resulting in a legitimate iron deficiency and magnesium deficiency.This is why eating them often is a great way to cover your bases and prevent deficiencies, especially if you’re a vegan or vegetarian. Health Benefits 1. Great Source of Filling Fiber Eating a high-fiber diet that includes a variety of whole plant foods is one of the surest ways to fill up and benefit your whole body. Lentils nutrition contains both insoluble and soluble fiber. That means they make you full by expanding in the stomach and absorbing water. Additionally, studies show that fiber from foods such as legumes can help improve heart, metabolic, digestive and immune function by carrying waste, excess fat and toxins out of the body. New research suggest that some of the healthiest populations on Earth — such as those living in the blue zones like Italy and Greece, where more people eat a typical Mediterranean diet — regularly eat legumes/pulses and experience better overall health benefits because of it. 2. Help Protect Heart Health When it comes to heart health, studies show that legumes are one of the best high-fiber foods for heart health. In animal studies, they are beneficial for lowering cholesterol and preventing heart disease. A 2017 study published in the International Journal of Molecular Sciences found lentils to be rich in polyphenols. Several studies have demonstrated that the consumption of lentils is connected to reduced risk for chronic diseases, such as diabetes, obesity, cancers and cardiovascular diseases. Researchers have found that diets high in lentils prevent hypertension and tend to produce more favorable cholesterol levels than diets lower in lentils. Maintaining healthy cholesterol levels reduces damage done to your arteries and prevents dangerous plaque buildup, which greatly lowers your risk of having a heart attack or stroke. Compared to other types of fatty or processed meats, they are also very low in both fat and sodium, other key factors that make up a heart-healthy diet. Diets lower in sodium favor healthy blood pressure levels, as do the many nutrients that lentils provide like folate, potassium and magnesium. Folate can help lower homocysteine levels, which is known to be a serious risk factor for heart disease, while magnesium and potassium help improve circulation and carry adequate oxygen and nutrients around the body. 3. Can Improve Digestive Health With such high levels of dietary fiber, lentils should be on everyone’s list in order to promote regular bowel movements. Their high level of insoluble fiberabsorbs water in the digestive tract, swelling up and carrying waste out of the digestive tract. They function as a great digestive regulator and help potentially prevent constipation, symptoms associated with IBS, inflammatory bowel diseases, diverticulitis and even diarrhea. In order to get the most digestive benefits from lentils nutrition, drink plenty of water so the fiber you consume has plenty of fluid to absorb. 4. Help Alkalize the Body and Balance pH Level Lentils are one of the most alkaline protein sources there is, which is important for balancing the body’s pH level and promoting a healthy gut environment. When the digestive system becomes too acidic — from eating processed foods high in sugar or fried foods, for example — an imbalance in bacteria develops that can lead to numerous health problems. Lentils help combat the acidic environment of the gut and promote healthy bacterial growth. This is important for nutrient absorption and naturally preventing IBS, indigestion, constipation and many other diseases, too. Eating an alkalizing diet high in plant foods may help lower the risk for problems like kidney stones, ulcers and bone loss. 5. Help Manage Blood Sugar Levels Research indicates that the high level of soluble fiber found in legumes traps glucose from carbohydrates and slows down digestion. This means they can help stabilize blood sugar levels. That is important for preventing energy dips, mood changes, and serious conditions like diabetes, insulin resistance or hypoglycemia. One of the keys attributes of lentils nutrition is the low starch content. They contain only about 35 percent digestible starch, and the remaining 65 percent is classified as resistant starch, the type that essentially escapes digestion and absorption in the small intestines because a high level of lentils’ carbohydrates and glucose cannot be digested in the body. They have a very low impact on blood sugar compared to refined grains and packaged carbohydrates. In one 2018 study, replacing half of participants’ high-glycemic foods with lentils led to significant improvements in blood sugar management, since they had a natural blood glucose-lowering effect. Another study demonstrated that various lentil foods prepared with different processing methods (boiling, pureeing, freezing, roasting, spray-drying) all had positive impacts on post-prandial blood glucose response compared to potato-based products. 6. High Source of Plant-Based Protein Lentils are considered one of the best sources of plant-based protein. They have the third-highest level of protein by weight of any legume or nut, coming just after soybeans and hemp seeds. As a high-protein food, they contain about 18 grams of protein in every one-cup serving — the equivalent to eating about three whole eggs! For vegetarians, beans, dhals and lentils have long been considered important sources of nutrition. They provide protein, complex carbohydrates, fiber and vitamins all year long, as they are shelf-stable. You can use them in place of meat in many recipes, whether you eat meat or not, in order to increase fiber and nutrient intake. You may even find lentil seeds in things like plant-based protein powders, since studies show they are an excellent source of essential amino acids on par with animal and soybean proteins. They’re an important source of protein for people who avoid eating animal products because in addition to just keeping someone from becoming protein-deficient, they also provide many minerals. Essential minerals typically found in meat, like iron and B vitamins, may be missing in a vegetarian diet and can lead to adrenal fatigue, mood changes and other symptoms. They’re also dirt cheap and very versatile. A big batch of dry lentils costs only dollars. That makes them a great, economic way to add a healthy source of essential minerals, protein and dietary fiber to many types of meals without needing to purchase expensive cuts of meat. 7. Can Help You Lose Weight Why are lentils good for weight loss? With 15 grams of fiber in every one-cup serving, they’re one of the most filling, “stick-to-your-ribs” foods there is. They are low in calories but high in protein and fiber. This helps make you feel full so you’re less likely to snack throughout the day or overeat. In fact, observational studies published in Advances in Nutrition show a correlation between high pulse consumption and a healthy body weight and a lowered risk for obesity. 8. Improve Immunity and Gut Health Besides preventing constipation, studies now show that dietary fiber is linked to improved immunity and digestive health. Diets high in fiber are correlated with lower instances of heart disease, cancer, diabetes, arthritis and various digestive disorders. The fiber present in pulses acts as a prebiotic that helps improve gut health and maintains a healthy microflora environment. This means your digestive system is less susceptible to oxidative damage and toxins, plus better at detoxifying the body and absorbing and using available nutrients from food. New research also shows that diets high in pulses can positively impactcolon and gut health, leading to positive changes like decreased body weight, percent body fat and plasma triacylglycerols. In one study conducted on rats, red lentils positively altered colonic microenvironment (microbiota composition and activity and epithelial barrier integrity and function). In addition, lentils help prevent deficiencies in critical minerals like iron, folate, zinc and manganese that the body relies on to maintain a strong immune system. How to Cook New to cooking lentils? The good news is that they’re easy to cook from scratch when you purchase them dried. Of course, you can always buy them pre-cooked and canned, too, to save time and any hassle. Even canned or frozen lentils are very inexpensive and can usually be found in organic varieties. Can you eat lentils raw? This is not a good idea, since raw pulses and legumes in general are very difficult to digest. You’ll want to always cook lentils first. If you buy them canned, check to...

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Not Getting Better with Treatment? Time to Target Biofilms

AHA Publisher — Sun, 03 May 2020 07:00:05 +0000

Isaac Eliaz, MD, MS, LAc via Dr. Axe – As an integrative, holistic physician, it’s not uncommon to see complex patients who have been “failed” by conventional medicine. They’ve tried every option to address their condition, with no success. Standard drug protocols and alternative therapies have proven futile, leaving doctors scratching their heads — and patients feeling powerless. Often, they’re struggling with some sort of mystery illness causing vague symptoms like fatigue, brain fog and digestive complaints for years. However, groundbreaking research in a fast-growing field of medicine may have an answer — offering critical insights into the increasing problems surrounding “mystery illnesses” and “treatment resistance.” Most importantly, new findings have identified a critical therapeutic target that can reverse this potentially life-threatening situation — allowing drugs therapies and the body’s own immune cells to do what they’re supposed to: Heal us. From chronic Lyme disease and drug-resistant MRSA, to atherosclerosis, chemo-resistant cancer and undiagnosed mystery conditions, patients who are struggling to find solutions may share a common thread: Biofilms within the body. The Matrix Revealed Biofilms are physical barriers that form around infections, tumors and other areas of injury and illness in the body. In some respect, they represent one of the body’s survival strategies: To isolate problem areas so they don’t spread. But, paradoxically, biofilms create a type of shield that prevents drugs, therapeutic agents and the immune system from reaching the affected area. This is why, despite aggressive treatments, many patients don’t get better — until biofilms are addressed. Many biofilm structures in the body are formed by colonies of different harmful microbes as their own protection — a key survival strategy of these organisms themselves. Common offenders include H. pylori, species of Candida and other fungi, E. coli, dental plaque and other microbial and parasitic species, including Lyme disease. Many of us live with them unknowingly, attributing vague symptoms to other causes. These microbes secrete a gel-like substance which binds to sugars and proteins, heavy metals, minerals and other substances in the body to form a sticky, tenacious, pro-inflammatory armor behind which toxins, bacteria, fungi and parasites can hide. Biofilms interfere with detoxification and nutrient absorption, promote and protect co-infections, create arteriosclerotic plaque, and give cancer cells a place to hide. Imagine the slime trails left by slugs and add in calcium, heavy metals and toxins, and other components to create structural strength. Tiny canals within the matrix allow nutrients and messages to pass between organisms, which signal to each other to make complex decisions that promote their growth and survival. Organisms enmeshed in a biofilm community are much more resistant to antimicrobial therapies than their free-living counterparts. They are also able to sense what’s going on in their surroundings and become more invasive when their host is weak. Galectin-3: The Backbone of Biofilms There is one protein in our body that contributes significantly to the formation of biofilms: The pro-inflammatory protein called galectin-3 (Gal-3). This sticky binding protein gets expressed into the circulation in response to illness, infection, injury, stress, aging and other factors, but subsequently, it becomes a driver of chronic inflammation, tumor growth and metastasis, fibrosis and immune suppression. Gal-3 has a unique shape that allows it to bind to itself and form pentamers, which then bind to other pro-inflammatory compounds to create dense lattice structures. These Gal-3 lattices are what form the backbone of biofilms. Tumors can also use Gal-3 to shield the tumor microenvironment, allowing the cancer to protect itself from drug treatments and immune surveillance. Strategic Success: Addressing Biofilms Addressing biofilms represents a key strategic approach to resolving persistent infections as well as cancer and other chronic, inflammatory conditions. The best way to address biofilms is with specific antibiofilm agents and detox therapies that are shown to help to break up the biofilm structures and allow other treatments — conventional or complementary — to reach their target tissues. Modified Citrus Pectin The most important natural detox and protection supplement that’s proven to block Gal-3 is a form of modified citrus pectin (MCP) — a clinically researched ingredient derived from regular citrus pectin and modified for a high degree of bioactivity against numerous conditions. I use MCP extensively in my practice to address Gal-3 in cancer, cardiovascular and kidney disease and many other conditions. This MCP is the only known agent able to bind and block the pro-inflammatory, pro-fibrotic and cancer-promoting actions of Gal-3 and is shown through extensive research to halt and reverse the impacts of Gal-3 in critical illnesses. Because this MCP binds and blocks Gal-3 and interrupts its biofilm lattice formations, it’s been shown in multiple studies and clinical application to synergistically enhance the effects of other drugs and therapies — from chemotherapy to antibiotic treatments. It’s also a powerful detoxification and heavy metal binder often used in biofilm protocols as a “mopping agent” to clean up the byproducts of disrupted biofilms and microbes. Heavy metal toxicity is often linked to biofilm formation and chronic infection, which makes MCP another key element in the success of these protocols. Certain Edible Mushrooms Research shows that certain edible mushrooms may offer important antibiofilm and antibacterial activities, inhibiting the formation of biofilms by common bacteria, and preventing them from adhering to tissues and forming complex colony structures. Of the varieties tested, Trametes versicolor mushroom — one that I use extensively in my practice — showed the highest antibiofilm and antibacterial activity Alginates from Kelp Additional research shows that alginates, derived from kelp seaweed, have the ability to break up biofilms formed by gram-negative bacteria. Low molecular weight alginates are often used in GI health protocols, and I also use them in my clinic as part of detoxification formulas to help remove toxins and microbial infections in the GI tract. Enzymes and Probiotics Advanced enzyme formulations are often used to break down and dissolve the biofilm matrix. The enzymes are usually given on an empty stomach, prior to giving a specific antimicrobial therapy — either pharmaceutical agents, botanicals or both. Probiotics are given separately; they exert their own protective effects to support digestive health and help restore balance to the digestive system. Final Thoughts on Biofilms By incorporating specific agents to strategically address the issue of biofilms, treatments become more effective and easier to tolerate. Successful treatment of biofilms in the body can allow practitioners and patients to finally triumph over persistent, health-robbing infections and conditions. Chronic infections are often a looming factor behind complex disorders such as autism spectrum disorder, chronic fatigue syndrome and fibromyalgia. Biofilm treatment is showing promising success with these and other conditions, including integrative Lyme treatment, particularly when combined with other targeted nutrients and compounds to restore health and vitality. 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