#What are vitamin D rich foods?

[hasirgolpo]

What are vitamin D rich foods?

Assalamu Alaikum greetings to everyone from the Laugh Story website. Today we will know what are the foods containing vitamin D? What diseases are caused by lack of vitamin D and about vitamin requirements and benefits. We need various vitamins to keep our daily life healthy. All vitamins have benefits that work in different ways in different parts of the body. And as the body grows, the body's immune system encounters adversity. Today, through this post, we will learn about vitamin D rich foods.

The greatest source of vitamin D is sunlight. We get vitamin D directly from sunlight. But it is not possible to stay in the sunlight for a long time due to which skin irritation and acne effect may occur. Lack of vitamin D can cause various diseases in our body. And later it can become much bigger.

The problems that occur in the body with foods containing vitamin D: Lack of vitamin D can cause various problems in the body. If there is a lack of vitamin D in the body, there is a possibility of arthritis and osteoporosis. Also the problems that occur in the body are:

The body feels tired.

The immune system of the body decreases.

Sexual problems are seen.

Hair falls out.

The body becomes weak.

The bones of the body begin to decay.

Pain is felt in the spine and back.

The possibility of high blood pressure increases.

Hormonal problems are seen.

Various bacterial and viral infections in the body increase.

List of Foods Rich in Vitamin D: Fatty fish mushroom Orange juice Beef liver Cheese butter chickpea curd nuts Egg yolk Vegetables and fruits Oatmeal Fatty fish

Fatty fish tops the list of foods rich in vitamin D. But not all types of moons contain vitamin D. Marine fish is a great source of vitamin D. In addition, small fish also contain a lot of vitamin D.

mushroom

Another food rich in vitamin D is mushroom. Mushrooms typically contain 130 to 450 IU of vitamin D per 100 grams.

Orange juice

Almost all of us like to drink orange juice. Some people are allergic to milk and eggs. They can remove vitamin D deficiency by consuming orange juice. Because one glass of orange juice contains 100 units of vitamin D.

And the foods that contain vitamin D are on the list, if you eat them in quantity, they will meet the lack of vitamin D in the body.

Last word:

This was our discussion of vitamin rich foods today. Even after eating these foods, if you cannot meet the deficiency of vitamin D in your body, then you can take vitamin D tablets or capsules with the advice of a good doctor.

[femmefatalevibe]

Femme Fatale Guide: Healthy Habits To Look & Feel Your Best Without Restriction or Unrealistic Routines

Realistic ways to maintain a healthy life/body/appearance (size and weight are all personal, not the most important metric – for certain). No diet culture or delulu-land tips here.

What I've done to maintain my 30-pound weight loss for over a decade, glowing clear skin (no pimples or discoloration, etc.), and super healthy, full & shiny hair, still living life and enjoying it – the mindful way.

Eat home-cooked meals & (plant-based) whole foods – 90-95% of the time

Incorporate at least 1 salad into my daily routine (either a large, hearty lunch salad or a simple green salad as a starter with dinner)

Include at least 1 fruit/vegetable in every meal or snack

Never restrict food groups – whole grains/potatoes, healthy fats, protein-rich plant foods, and produce are all essential to consume every day

Focus on meals, but have whole food snack options on hand to enjoy if genuinely hungry (mainly fruit, lupini beans, edamame, carrots/celery/cucumber with hummus, plain popcorn, handful of almonds/cashews)

Have breakfast after one coffee (before a second) and have dinner late enough (8-9:30 pm) to curb late-night hunger

Only have fruit and tea after dinner; Always stop consuming food at least 3 hours before bed for better sleep/digestion

Order whatever I want when going out to eat, but split dessert

Have at least one indulgent meal/dessert per week

No sugary cocktails – wine, champagne/prosecco, martinis, gin & tonic, margarita, French Connection, Sambuca, Grappa, tequila on the rocks, etc. are great options. Bellinis/fruit plus wine/spirits cocktails are a good middle ground. Sugary drinks worsen the hangover – big-time

Perceive healthy eating as a form of enjoyment, creativity, and nourishment, not restriction or deprivation (it's not if done liberally enough)

Consume a vitamin B12 and vitamin D supplement daily. Keep digestive enzymes on hand for when they're necessary

Always have a large glass of water first thing in the morning (before coffee) and by my side all day long

No soda, juices, sugary drinks, etc. Black coffee, tea, and water only on the daily – wine and no-sugar alcoholic drinks on rare occasions. Smoothies can be a great snack or breakfast, though!

Incorporate an (almost) daily walk into my schedule as a form of exercise and a mental health reset (I aim for 4-5 miles/10Kish steps per day on average)

Do short, low-impact strengthen training exercises 3x a week (15-30 mins each usually) for bone health & toning

Never forcing myself to do strenuous exercise/workout formally in a gym – it's not for me; it doesn't make me feel/look better and throws my hunger & energy levels way off. To each their own, though

Have a variety of playlists ready to go for waking up, working, dancing, walking/workouts, doing chores, and reading/relaxing

Internalizing that sexual health is a core aspect of your health & well-being – on all counts

Maintaining a simple skincare routine 2x per week with high-quality products and a couple of weekly treatments

Prioritizing my body care routine with as much as my facial skincare routine

Wearing at least SPF 30 daily

Exfoliating 2-3x per week

Learning what hair products work for my hair type; Using a deep conditioning mask and a scalp mask weekly

Using only cold water when washing my hair

Incorporating face & body massages into my weekly at-home routine

Using Uriage lip balm, hand cream, and deodorant religiously

Flossing 1-2 times a day/using an electric toothbrush

[prettieinpink]

beginner guide to vitamins?

I am uneducated on vitamins and what they do for you, I only know the basics, however I did do research before posting. This is a disclaimer that I am not a doctor, and your general practitioner knows best for you. I made this into an everyday vitamin guide instead, as it is a lot more simpler for me and to avoid misinformation ❀

EVERYDAY GUIDE TO VITAMINS

About vitamins that best support you when consumed on a daily basis! I used food instead of supplements because of no specification.

VITAMIN A

Supports vision, a healthy immune system and cell growth. 

Sweet potatoes, carrots, spinach, kale and liver.

Or, look for foods rich in beta-carotene. 

B VITAMINS

Support many bodily functions and the proper development your body.

Whole grains, leafy greens, nuts or seeds and legumes. 

VITAMIN C 

Acts as an antioxidant, helps to heal wounds, supports the immune system and collagen production. 

Citrus fruits like oranges, grapefruits or lemons. Strawberries, kiwi, bell peppers and broccoli. 

VITAMIN D 

Supports bone health, immune system and regulation of moods. 

Fatty fish like salmon, mackerel, sardines. Diary products like milk, yoghurt and cheese. 

VITAMIN E 

Supports skin health and is anti-inflammatory. 

Nuts and seeds, spinach and broccoli. 

CALCIUM 

Helps with muscle contraction, strong teeth and bones and nerve function. 

Diary products like milk, yoghurt or cheese. Kale and spinach. 

IRON

Supports healthy red blood cell production and energy levels.

Red meat, poultry, fish. Legumes, tofu and spinach. 

OMEGA 3 FATTY ACIDS

Anti-inflammatory, support brain function and heart health. 

Fatty fishes or seeds. 

This post was a bit difficult, if mine wasn’t what you were looking for, here’s one that I would recommend. 

[kandidandi]

A day late and dollar short but I'm HERE and I hope you're ready for some QUESTIONS cause I GOT EM

So their grandfather's loaded, yeah? Like you gotta be to custom order two wholeass bots. I know astronomers make like an annual of 120k but that depends on certification and location etc etc. All of this to ask, is Y/N filthy rich and just living a modest life or are they scraping by while doing their job in the middle of nowhere?

Sun and Moon's freckles are SO CUTE. Has y/n ever considered painting over them to make stars?

I'm so glad y/n is autistic about space and I'm ALSO so glad to hear they're infecting Sun/Moon with that brand of autism too. This isn't a question I just thought that part was really cute.

Are/were the boys at all bitter about their job? Did/Do they resent being made to do these things or was it just par-for-the-course? What about their appearance being tailored to someone else?

Followup question: did this opinion change once they developed a love for space? Did they want to know more about the very thing they were built to resemble? I can't imagine being made to look like the sun or moon and not being invested in learning everything about that.

I looooove how clever they are, proven by the charging cord ploys. Gotta get your human their daily dose of vitamin d and social interaction one way or another! Does y/n actually realize what they're doing, and is just too enamored to refuse them? Or are they really that dense (affectionate)

THE FLOOR PLAN IS SO COOL KANDIIIIII. I LOVE YOUR WORLD BUILDING

Here comes a bunch of unimportant questions: What kind of stuff is kept in the mini fridge? (What are sun/moon's feelings on food?), how often (if ever) does the whiteboard get cleared? How many mugs are on that desk at one time?

Do the boys help y/n up and down those stairs (Does y/n actually Let Them??) or do they just Stand By in case of a fall?

I see those book shelves!! Being an astronomy requires a lot of studying, but is y/n more of a bookworm (goes through novels like candy) or a bookdragon? (hoards books but never actually gets around to reading them)

The boys' sense of fashion looks pretty similar to y/n's. Did they come with those outfits (and do they have multiple to change into), or did y/n get them an upgraded wardrobe after a while?

Where do the boys stay when y/n is sleeping, and what do they do to keep themselves entertained?

Can I send you pictures/music/HCs for this au 👉👈

WUAH THATS A LOT OF QUESTIONS HDSG ok alright *cracks knuckles*

(So their grandfather's loaded, yeah? Like you gotta be to custom order two wholeass bots. I know astronomers make like an annual of 120k but that depends on certification and location etc etc. All of this to ask, is Y/N filthy rich and just living a modest life or are they scraping by while doing their job in the middle of nowhere?)

technically they're just one bot with two personalities but yeah their grandfather is loaded, he was an astronaut and has had many jobs so he's saved up a bunch of money. y/n is an amateur astronomer and earns about $110,000, thats $9,167 a month. (i am NOT going into the nitty gritty of tax and other stuff for my mental wellbeing lmfao) i'd say they're pretty well off, they're not loaded but they're also not scraping by.

(y/n did go to school for astronomy but is mostly self taught, they'd be classified as a professional astronomer instead of an amateur astronomer but isn't since their training wasn't formal)

(Sun and Moon's freckles are SO CUTE. Has y/n ever considered painting over them to make stars?)

HI YES i like to think further in their relationship but not dating yet y/n would look at them and say something like "your freckles kinda look like consolations if you squint hard enough..." and then it turns into y/n drawing on their face with chalk lolol

(I'm so glad y/n is autistic about space and I'm ALSO so glad to hear they're infecting Sun/Moon with that brand of autism too. This isn't a question I just thought that part was really cute.)

WOO thank you hehehehe yes yes the space brainrot must spread! no one is safe hehehe

(Are/were the boys at all bitter about their job? Did/Do they resent being made to do these things or was it just par-for-the-course? What about their appearance being tailored to someone else?)

It was pretty normal though they we're a bit disappointed when they learned they're a care bot, they could've been working some cool job but instead they're stuck with this random person in the middle of nowhere.

About their appearance, just like how humans are born without a choice on what they look like sun and moon don't really mind as well, however, being made to look like something specifically for someone else did feel a bit weird to them but not enough for it to be a huge issue.

(Followup question: did this opinion change once they developed a love for space? Did they want to know more about the very thing they were built to resemble? I can't imagine being made to look like the sun or moon and not being invested in learning everything about that.)

YES IT DID! they didn't care about their look until they got infected with space brainrot and began to read books and search up information on the sun and moon! lolol they were both very pleased to learn theres many many more suns and moons in space and not just the ones in our solar system.

(I looooove how clever they are, proven by the charging cord ploys. Gotta get your human their daily dose of vitamin d and social interaction one way or another! Does y/n actually realize what they're doing, and is just too enamored to refuse them? Or are they really that dense (affectionate))

at first y/n didn't know it was a ploy to get them outside but over time they caught on but pretended not to know because they thought it was funny. after sun and moon learn y/n's known for a while the phrase "our cord is broken" became meaning for "you wanna go outside?" for them hehehe <3

(THE FLOOR PLAN IS SO COOL KANDIIIIII. I LOVE YOUR WORLD BUILDING)

AWWAAAH THANK YOU!!! <3<3<3

(Here comes a bunch of unimportant questions: What kind of stuff is kept in the mini fridge? (What are sun/moon's feelings on food?), how often (if ever) does the whiteboard get cleared? How many mugs are on that desk at one time?)

the minifridge has things like soft drinks (y/n is a fanta kinda guy), many snacks including canned fruit and leftovers from cooking!

sun and moons feeling on food? they dont need to eat so they dont really have an opinion dsjgs but they do like the look of foods like watermelon and lollipops.

the whiteboard only ever gets cleared if y/n doesn't need those specific calculations anymore (the whiteboard gets cleaned about every 4 months)

HOW MANY MUGS. muzzle you've got the best questions lmao /pos LOTS. THERES LOTS. way less now that sun and moon are there tho lol. y/n usually has two or three separate mugs with different drinks in them cuz they get sick of drinking the same one all the time so they alternate.

(Do the boys help y/n up and down those stairs (Does y/n actually Let Them??) or do they just Stand By in case of a fall?)

y/n has grown used to using the stairs so they don't need much help getting up and down. though sun and moon do insist they help y/n anyways (y/n doesn't let them). the only time y/n would need help with the stairs is if they're really really sleepy and cant focus on not falling lolol.

(I see those book shelves!! Being an astronomer requires a lot of studying, but is y/n more of a bookworm (goes through novels like candy) or a bookdragon? (hoards books but never actually gets around to reading them))

y/n is definitely a bookwork! if they're not working in the observatory they're probably downstairs reading the same astrophysics book for the seventh time. they not only have books on space but they also have childhood books like the little prince and the velveteen rabbit

(The boys' sense of fashion looks pretty similar to y/n's. Did they come with those outfits (and do they have multiple to change into), or did y/n get them an upgraded wardrobe after a while?)

When y/n first met sun and moon they had the pants they've got now but a different shirt with the company logo on it! it's made of pretty uncomfortable material tho.

They did indeed come with different kinds of clothes like the vest and undershirt! tho y/n has offered sun and moon their clothing to wear if they get sick of their usual ones (sun and moon will usually wear these clothes if they don't need to go out that day or want to feel cozy).

(Where do the boys stay when y/n is sleeping, and what do they do to keep themselves entertained?)

When y/n is sleeping sun and moon spend time in the observatory looking through the telescope and like to spend time on the internet as well! aside from that they go into town to explore and meet the people living there :>

(Can I send you pictures/music/HCs for this au 👉👈)

YES OF COURSE!!!!!!

[naturalrights-retard]

One of the best animal-based fats is butter derived from pastured, grass-fed animals. It’s rich in butyrate, a short-chain saturated fatty acid that a healthy colon also produces from dietary fiber. Grass-fed butter is an amazing health food that aids in supplying the body with nutrient-dense fats while promoting a healthy digestive tract.

Grass-fed butter is rich in fat-soluble vitamins like true vitamin A, vitamin D, vitamin K, and vitamin E, as well as all of their naturally occurring cofactors that aid absorption. These butter “catalysts” or “activators,” as Dr. Weston Price once referred to them, are what our bodies use to absorb vitamins and minerals effectively. Without them, it wouldn’t matter how many nutrients we ingested – very few of them would actually reach their intended targets.

Butterfat is critical for sexual development and reproduction, as its fat-soluble vitamins support healthy endocrine function. It also contains what’s known as the “Wulzen Factor” or the “anti-stiffness” factor. Only present in raw animal fat, this substance protects humans and animals against joint calcification (aka degenerative arthritis), artery hardening, cataracts, and pineal gland calcification.

Butter further contains what Dr. Price described as “Activator X,” another catalyzing nutrient that helps the body better absorb vitamins and minerals. Activator X is only present in butter derived from animals that graze a heavy diet of natural grasses. It’s not found in conventional butter derived from cows fed soy-based grain feed or cottonseed meal.

Butter contains high levels of arachidonic acid (AA), a nutrient that serves as a precursor to prostaglandins. It also supports brain health and cell membrane integrity. Butter also contains a high density of both short—and medium-chain fatty acids (between 12-15%),ectly from the small intestine into the liver for quick conversion into energy. These same fatty acids possess antimicrobial, antitumoral, and immune-supportive properties.

Butter is one of only two dietary sources (other than mother’s milk for babies) of an important medium-chain fatty acid known as 12-carbon lauric acid. Butterfat contains high amounts of this highly-protective anti-fungal and anti-tumoral agent, as does coconut oil. (A quick side note here: despite recent news stories that coconut is not healthy because it’s a saturated fat, in my opinion it is the premiere alternative to butter for those who don’t consume animal products. One reason is that it also contains exceptionally high levels of medium-chain triglycerides.)

[triluvial]

another girl with a bio degree here! I think the first few months on Giedi Prime would be like hell: low energy, food tastes like shit, air quality is non-existent, etc. Cannibalism would make sense if these ppl are getting no vit D from the sun, which makes me question what is Feyd eating? he's also a cannibal? is he taking supplements? the girls want to know

This ask is in reference to this post.

I honestly don't think cannibalism is super rampant on Geidi Prime. That's how you get rampant prion diseases (Mad Cow is an example of a prion disease for those who don't know, and the big outbreak in the UK was caused by cows being habitually fed beef).

I do think that it's likely that Geidi Prime natives have evolved some internal mechanism that makes them either somehow able to create vitamin D from their black sun, or a mechanism that makes their bodies super economical with the vitamin D they do have.

Additionally, I could definitely see them having a diet rather rich in organ meats. Aesthetically and practically, that's a fit in my opinion. As all food on Geidi Prime has to be imported I don't think they'd waste half the animals they imported.

[daffodilhorizon]

Vegan Masterpost

Want to make a change for the animals, for the planet and for your fellow humans? Here's how to start: 1. Replace your favorites with plant based ones. Look up vegan recipes + your fav meals. Stop buying animal products and start buying alternatives! That's basically it! You're probably going to start getting exposed to a bunch of new plants and flavors to cook with. Embrace the fun! I'm not going to lie, you will probably crave animal flavors and textures at first. There's nothing wrong with having these cravings, just accept they are normal and will go away. 2. Look up vegan nutrition needs. You will probably need to supplement with B12 (found in fortified foods, such as fortified cereals or nutritional yeast). This is fine. Supplements are a good things! We put iodine in salt, and most carnist cereals and cow's milk are fortified for a reason. Take advantage of modern efficiency and accept that fortified foods and occasional supplementation is normal and healthy. My doctor recommends everyone where i live to take vitamin D daily, due to the lack of sunlight. Getting nutritional needs met in the most efficient and cruelty free way is good, actually. If you have specific needs around allergies or are dealing with an eating disorder, talk to a vegan nutritionist if you can afford it, otherwise consult with the vegan community and do your best.

3. Start using a cronomoter if that feels okay for you mentally. A lot of vegans don't eat enough at first! We need to load up on those delicious carbs and protein rich foods and keep consuming fats. 4. Integrate yourself into the community! Join vegan facebook groups, vegan hobby groups, vegan book clubs, follow the vegan tag. Follow animal sanctuaries on every social media. Seeing animals as animals and not objects is a big step in being vegan and seeing how happy these animals are in fulfilling caring environments is a positive reminder of the difference you're making. The hardest part of being vegan is the reaction from non-vegans. If you feel supported through the vegan community, you're much less likely to feel strong in the face of non-vegan pressure to conform or "cheat". A lot of us are genuinely pretty welcoming, probably because vegans are more likely to be liberal, poor, nonwhite, and lgbt+ than average. 5. Educate yourself! Read through vegan books, watch educational videos about what animals go through, and/or look at the vegan boot-camp. You are not required or expected to put yourself through watching animal violence, but if you have trouble connecting to the animals and think you can deal with it, it can help you realize how horrible and violent their lives and deaths are. I personally have not seen Dominion nor do i plan to, i have no need. The only people who need to be watching that stuff is non-vegans who are dismissive of the suffering animals go through. 6. Prepare yourself for a lot of unprompted excuses and defensiveness around non-vegans! Here's some lists of common "gotchas". You'll have them memorized within the first 3 months because of how often you'll hear them. There's also vegan debaters on youtube if that's your jam. Remember, you can always disengage and say "honoring my personal values is important to me and you should respect that" if you don't know what to say or don't want to argue. NOW FOR THE FUN PART Replace WHAT with WHAT? TEXTURES: make sure to get extra firm tofu! ground beef -> textured vegetable protein steak -> seitan steak recipes shredded chicken -> jackfruit sliced chicken -> soy curls, Tofu Fish textures -> watermelon (seriously) Unagi -> eggplant Bacon -> Tofu or rice paper Popcorn Chicken -> breaded soy curls lunchmeat -> vegan lunchmeat, or make your own with seitan/tofu Tuna or chicken salad -> chickpea salad Fried Chicken -> Fried Oyster Mushrooms or Tofu pulled pork --> Jackfruit Cow's milk -> any non-dairy milk! You can also make your own very easily Butter -> margarine Cheese -> vegan cheese, or make your own! Eggs -> Tofu, or mung bean egg, eggy yolk recipe In Recipes: Replace eggs with flax seeds or yoghurt, aquafaba, silken tofu, applesauce, banana, pumpkin, chia, baking soda & vinegar Flavors! Beefy -> Basically just salt with some umami Chickeny -> kinda salty, kinda herby Bacony -> liquid smoke, salt, and some sweetness Eggy -> use black salt Cheesy -> nooch please! Sweet -> maple, agave

7. If you drink alcohol, check barnivore to make sure your wines and beers weren't processed using fish guts! 8. Don't purchase any new products made from taking from animals. This means looking for cruelty free grooming items, cruelty free textiles, and avoiding animal exploitation like purchasing from breeders or riding horses. Obviously, necessary medication is the exception. 9. Be extra kind to animals in your real life :) They deserve extra love. Learn to put spiders outside and how to deal with "pests" by preventing them. 10. You are now vegan! Welcome! We're happy to have you! :D You will probably stumble a little bit or not know things like how some sugar is processed with charr from animal bones! That's okay, just keep learning and keep your eye on the positives.

[chathurang011]

Introduction to Health Supplements

What are Health Supplements?

Health supplements are products designed to supplement the diet and provide essential nutrients that may be lacking. They come in various forms, including pills, capsules, powders, and liquids.

Importance of Health Supplements

Incorporating health supplements into your routine can help bridge the gap between your dietary intake and nutritional requirements. They can support overall health and well-being by providing vitamins, minerals, and other beneficial compounds.

Types of Health Supplements

Vitamins and Minerals

These supplements contain essential nutrients like vitamin C, vitamin D, calcium, and iron, which play crucial roles in various bodily functions.

Herbal Supplements

Derived from plants, herbal supplements harness the power of nature to promote health. Examples include echinacea for immune support and turmeric for its anti-inflammatory properties.

Probiotics

Probiotic supplements contain beneficial bacteria that support gut health and digestion. They can help maintain a healthy balance of microorganisms in the digestive tract.

Omega-3 Fatty Acids

Omega-3 supplements, typically derived from fish oil, are known for their heart-healthy benefits. They can reduce inflammation and support brain function.

Benefits of Health Supplements

Improved Overall Health

By filling nutrient gaps in the diet, health supplements contribute to overall health and vitality.

Enhanced Immunity

Certain supplements, such as vitamin C and zinc, can bolster the immune system and reduce the risk of infections.

Increased Energy Levels

Supplements like B vitamins and iron play key roles in energy metabolism, helping combat fatigue and boost energy levels.

Better Digestive Health

Probiotics and digestive enzymes promote gut health and aid in digestion, reducing issues like bloating and indigestion.

Factors to Consider Before Choosing Health Supplements

Quality and Purity

Opt for supplements from reputable brands that undergo rigorous testing for quality and purity.

Dosage and Instructions

Follow recommended dosage guidelines provided by healthcare professionals or the product label.

Potential Interactions with Medications

Consult with your healthcare provider to ensure supplements won't interfere with any medications you're taking.

Reputation of the Brand

Choose supplements from brands with a track record of safety and efficacy.

How to Incorporate Health Supplements into Your Routine

Consultation with a Healthcare Professional

Seek advice from a qualified healthcare provider before starting any new supplement regimen.

Proper Timing and Dosage

Take supplements as directed, ideally with meals to enhance absorption.

Consistency in Consumption

For optimal results, take supplements consistently as part of your daily routine.

Monitoring Effects and Adjustments

Pay attention to how your body responds to supplements and make adjustments as needed.

Myths and Misconceptions About Health Supplements

Supplements Can Replace a Healthy Diet

While supplements can complement a balanced diet, they cannot fully substitute for nutrient-rich foods.

All Supplements are Safe

Not all supplements are regulated by the FDA, so it's important to choose wisely and be aware of potential risks.

Natural Means Safe

Just because a supplement is labeled as "natural" doesn't guarantee its safety or effectiveness.

Supplements Yield Immediate Results

#HealthSupplements#NutritionalSupplements#Wellness#Vitamins#Minerals#HerbalSupplements#Probiotics#Omega3#HealthyLiving#NaturalHealth#NutritionTips#SupplementSafety#DietarySupplements#HolisticHealth#HealthyLifestyle

[optimal-living-lab]

Nutrition Basics for a Healthy Lifestyle: What You Need to Know

Introduction:

Nutrition is the cornerstone of a healthy lifestyle. The food you eat not only fuels your body but also impacts your overall well-being. Understanding the basics of nutrition can help you make informed choices about what to eat, leading to improved health and vitality.

Balanced Diet: A balanced diet includes a variety of foods from all food groups: fruits, vegetables, grains, protein foods, and dairy (or dairy alternatives). Each group provides essential nutrients your body needs to function properly.

Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at each meal. These foods are rich in vitamins, minerals, fiber, and antioxidants, which support immune function and reduce the risk of chronic diseases.

Grains: Choose whole grains like brown rice, quinoa, oats, and whole wheat bread over refined grains. Whole grains are higher in fiber and nutrients, promoting better digestion and long-term health.

Protein Foods: Include a variety of protein sources in your diet, such as lean meats, poultry, fish, eggs, beans, lentils, tofu, and nuts. Protein is essential for building and repairing tissues, as well as for producing hormones and enzymes.

Dairy (or Alternatives): Dairy products like milk, yogurt, and cheese provide calcium, vitamin D, and protein. If you're lactose intolerant or follow a vegan diet, opt for fortified plant-based alternatives like almond milk, soy yogurt, or tofu.

Portion Control: Paying attention to portion sizes is crucial for maintaining a healthy weight and preventing overeating. Use visual cues like your hand or everyday objects to estimate portion sizes:

A serving of meat or fish should be about the size of your palm.

A serving of grains or starchy foods should be about the size of your fist.

A serving of fruits or vegetables should be about the size of a tennis ball.

A serving of fats or oils should be about the size of your thumb.

Hydration: Staying hydrated is essential for overall health and well-being. Aim to drink plenty of water throughout the day, and limit sugary drinks like soda and fruit juices. Herbal teas and infused water can add variety to your hydration routine.

Limit Added Sugars and Processed Foods: Excess sugar consumption is linked to various health issues, including obesity, type 2 diabetes, and heart disease. Limit foods and beverages high in added sugars, such as candy, soda, pastries, and sugary cereals. Instead, satisfy your sweet tooth with naturally sweet foods like fruits.Additionally, minimize your intake of processed and ultra-processed foods, which often contain unhealthy fats, excessive sodium, and additives. Opt for whole, minimally processed foods whenever possible.

Listen to Your Body: Pay attention to hunger and fullness cues, and eat mindfully. Slow down and savor each bite, and stop eating when you feel satisfied, not stuffed. Eating when you're hungry and stopping when you're full can help maintain a healthy weight and prevent overeating.

Conclusion:

By following these nutrition basics, you can support your overall health and well-being, boost energy levels, and reduce the risk of chronic diseases. Remember, small changes can lead to big improvements in your health over time. Start with simple adjustments to your diet and build on them gradually for long-term success.

[skin-care-news]

Skin Health Starts from Within: The Importance of Diet in Dermatology

When it comes to skincare, we often focus on topical treatments, serums, and moisturizers to achieve that radiant and youthful appearance. While these external factors play a significant role, we must not overlook the fundamental influence of our diet on skin health. The adage "you are what you eat" holds true, and in dermatology, it couldn't be more accurate. The food we consume impacts our skin's appearance, texture, and overall health, making it essential to recognize the critical link between nutrition and skincare.

Understanding the Skin's Role in Health

Before we delve into the relationship between diet and skin health, it's crucial to understand the skin's role in maintaining overall well-being. The skin is the largest organ in the human body, acting as a protective barrier against environmental factors, pathogens, and harmful ultraviolet (UV) rays. Additionally, the skin plays a vital role in regulating body temperature, maintaining hydration, and synthesizing vitamin D.

The Epidermal-Nutrient Connection

The epidermis, the outermost layer of the skin, is a complex structure composed of cells that continuously regenerate to maintain its integrity and function. The nutrients we consume from our diet contribute to the growth, repair, and renewal of these skin cells. Some key nutrients play a significant role in skin health:

Antioxidants: Vitamins A, C, and E, as well as other antioxidants found in fruits, vegetables, and nuts, help protect the skin from free radicals and oxidative stress, which can lead to premature aging and skin damage.

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids help maintain the skin's moisture barrier, reducing dryness and inflammation.

Collagen-Boosting Nutrients: Foods rich in vitamin C, zinc, and copper aid in collagen synthesis, essential for skin elasticity and reducing the appearance of wrinkles.

Hydration: Adequate water intake is crucial for maintaining skin hydration, preventing dryness, and promoting a healthy complexion.

The Gut-Skin Axis

The gut-skin axis is a term used to describe the interconnected relationship between the gut microbiome and skin health. Emerging research suggests that a healthy gut plays a vital role in promoting clear, radiant skin. A balanced gut microbiome helps to reduce inflammation, regulate the immune system, and improve nutrient absorption, all of which can have a positive impact on the skin.

Certain foods can either promote or disrupt the balance of gut bacteria, affecting the skin's condition. A diet rich in fiber, prebiotics, and probiotics supports gut health and can lead to a healthier complexion. Conversely, a diet high in processed foods, sugary treats, and unhealthy fats may contribute to gut dysbiosis, leading to skin issues like acne, eczema, or rosacea.

Inflammation and Skin Conditions

Inflammation is the body's natural response to injury or infection. However, chronic inflammation caused by a poor diet can contribute to various skin conditions. Foods high in refined sugars, saturated fats, and processed carbohydrates can trigger an inflammatory response, exacerbating acne, psoriasis, and eczema. On the other hand, an anti-inflammatory diet rich in fresh fruits, vegetables, and whole grains can help soothe and prevent skin inflammation.

The Role of Hydration

Hydration is crucial for maintaining healthy skin. Drinking an adequate amount of water helps to flush out toxins, maintain skin elasticity, and improve overall complexion. Dehydrated skin can appear dull, dry, and prone to premature aging. While hydrating skincare products can help externally, it is equally important to hydrate from within by consuming enough water and water-rich foods.

The Impact of Diet on Aging

As we age, our skin naturally undergoes changes, including a decrease in collagen production and cell turnover. While we cannot stop the aging process, we can slow it down by adopting a diet rich in antioxidants and essential nutrients. Antioxidant-rich foods neutralize free radicals, protecting the skin from oxidative stress and reducing the appearance of fine lines and wrinkles.

In conclusion, the link between diet and dermatology is undeniable. The saying "you are what you eat" perfectly captures the importance of nourishing our bodies with wholesome, nutrient-rich foods to promote healthy and radiant skin. A balanced diet, along with proper hydration and a healthy gut, forms the foundation for achieving optimal skin health. Remember, while skincare products can enhance our beauty externally, true skin health starts from within.

As with any medical or dermatological concerns, it is essential to consult with a qualified healthcare professional or dermatologist to tailor a diet and skincare regimen suitable for individual needs and specific skin conditions. By prioritizing our diet and making conscious choices to fuel our bodies with the right nutrients, we can embark on a journey towards glowing skin and overall well-being.

[railroad-migraine]

Quote - “I drank the blood of some people, but the people were on drugs, and now I’m a wizard!” Vampire!Reader x Fearne Calloway please.

ASDFGHJKL I BURST OUT LAUGHING WHEN I GOT THIS REQUEST BC I'M A HUGE WWDITS FAN AND I LOVE NANDOR WITH ALL MY BEING-

This was fun to write bc it's less serious than my other fics and needed far less commitment bc of it ❤️

~ Poet

"A Balanced Diet"

Fearne x GN!Vampire!Reader

"I can't believe you went out to get a bite to eat, and instead got high without telling me first. Or inviting me, on that matter."

There is a teasing lilt to the faun's voice, so obvious that even in your buzzed state you can pick up on her sarcasm. Your form is limp against her, face tucked into her neck as she helps drag you up the stairs of the inn. A laugh bubbles up in your throat, and you can't help but grip onto her tighter.

"Nooooooo, I would neverrrr abandon you." Your eyes, rounded and glazed over look up and meet hers already staring down at you in amusement. You wet your bottom lip, finding the leftover red stain at the corner of your mouth. "Never, ever, ever. I love this pretty, pretty fey-c. Because you're a fey. And I also love your face."

She also loves your face, but would rather the words coming from your mouth not sound so delirious. "Do you remember what happened, baby?" Her hand finds your forehead and checks your temperature. "Hm. Ice cold. Good. You're still your regular undead self. But what has gotten you like this?"

"I drank the blood of some people, but the people were on drugs-" You manage to tear yourself away from her supportive embrace and begin to gesture wildly at a door in the hallway. Fearne watches you with a neutral expression, but the smirk that plays on her lips betrays her. "And now I'm a wizard! Just watch - alakazoom, pffffstsfff."

Nothing seems to happen, but that fact does not deter you from your actions.

Your limbs flail about as your try summon the sensation that feels like magic coursing through your veins, only to miscalculate a frantic swipe at the air and accidentally hit your knuckles against the wood before you.

A loud thump comes from behind the door and inside the room, as if someone had punched the wall beside their bed. "Some of us are trying to sleep, you asshole!"

"You, as a werewolf, should know vamps have unusual sleep schedules, Chetney," you slur, half-heartedly flipping him through the partition. "Unlike you, I actually have a nightlife." You seal the deal by hissing at the door, not even registering that the gnome has probably already drifted back to sleep.

You feel warm hands on your shoulders, and the druid nudges you to keep staggering down the hall towards your own room.

"You can't just go chomping on just anyone, you silly billy," the faun teases as she helps settle you. "You need a healthy and reliable source of food. Vitamin and mineral enriched people. A random nibble here and there won't hurt but it can result in situations like this-"

"Did you see my cool wizard magic? With the alakazoom? It was pretty epic."

"Yes, baby. I saw." She double and triple checks that the drapes are drawn, then moves to help you lay down under the covers. "It was super epic."

"They didn't taste very good, to be honest. Drug blood baaaaad."

"I can only imagine. Learned your lesson?"

"... Do you think I'd be okay if I bit FCG? I bet he's rich in minerals... Pfft. Y'know, cuz of the metal... D-do you get the joke, Fearne?"

"I get it. And while I love stupid ideas... Please don't go biting our healbot. You'll chip a fang, just like how you did with Ashton. And Eshteros doesn't supply dental."

-

Bonus: me writing this

[greypetrel]

🥞 PANCAKE - what is their comfort breakfast?

Hello!

Late because yesterday was super late, but here I am, thanks for asking! And wooooh, food! :D

Tis the prompt list!

🥞 PANCAKE - what is their comfort breakfast?

Alyra: A savoury breakfast. She's not skittish and will eat everything available. Some soup of sort that will get you going and warm your belly in the cold morning hours, better if with meat and greenery. Herbal tea to follow, with some honey.

Raina: Eggs and sausages and beans with some rye bread, what Malcolm used to make when she was a kid. She'll be the one to adapt to the wild luxury of coffee better.

Garrett: He'd love pancakes with maple syrup. Some porridge with fresh fruit and honey. Scrambled eggs, why not! And orange juice. Something sweet with something savoury, rich and nourishing to get you going for the day, because breakfast is the most important meal.

Aisling: Sweet and warm breakfast. Pancakes or waffles, with fresh fruits and marmelade on top. Bread, butter and jam. Fresh fruit on the side. Maybe some cottage cheese with honey, a slice of cake or cookies. To drink? Either tea with honey, or a cup of hot cocoa.

Radha: Something quick and nourishing that will get you going through the day. Bread, cottage cheese, halla cheese if available, and honey, a couple of eggs, maybe some greens. Hot tea to drink. Something that reminds her of home.

Pavyn: He's big on vitamins, so orange juice, you can bet he found a way to put some carrots in there too, mixed with some lemon juice. A lot of fresh fruit, either simple and sliced, or served with oatmeal cooked in halla milk.

[doitshoe-latvianus]

Simple Advice For Anyone Who Wants To Learn About Vitamins And Minerals

What would it take to make you feel your best? Have you been struggling with making changes to your lifestyle in order to better your health? The time has come for you to start trying supplements, so read all of the tips about vitamins and minerals presented below to learn more.

For men over 50, a different set of vitamins and minerals are required for optimum health. Vitamins like zinc, pantothenic acid and niacin all decrease as men age. Look for supplements that are specifically targeted towards men who are over 50 years of age for the best blend for optimum health.

Vitamin C is one of the most beneficial vitamins that you can take. It promotes tissue growth, reduces cancer risks, helps with blood cell formation and quickens the healing process. Broccoli, peppers, oranges, tomatoes, and a wide variety of other foods are all rich in vitamin C. You can also take a supplement that contains vitamin C.

The best source of vitamins and minerals are fresh fruit and vegetables. Making sure that you eat at least five servings of vegetables and fruit every day can help ensure you get all of the vitamins and minerals you need to be healthy. For the best results, eat them raw or very lightly cooked by steaming or poaching.

Try adding more magnesium, Omega-3 fatty acids, and vitamin D to your diet if you are feeling sad. A deficiency in any of these may actually lead to depression. Omega-3 fatty acids are known to support brain health, while magnesium can help your body and mind calm down and relax.

As adults, we all know how important vitamins and minerals are to our diets but what about our children? Despite the energy they often have, they are burning away what the body needs to promote health and fight off infection. Remember to give your child vitamins in order for them to maintain good health during the growing years.

Now that you have so much handy information about vitamins and minerals at your fingertips, put it to good use. Take everything you have learned and turn it into a new health plan. The sooner you get to work, the better you'll feel, so be sure to begin your planning right away.

Read more here https://about.me/vigrxofcstore

[asiya2000]

10 Home Remedies for Menstrual Cramps: Ease Pain Naturally

Menstrual cramps, also known as dysmenorrhea, are a common discomfort that many women experience during their menstrual cycle. The pain can range from mild to severe and can affect one's daily activities, making it difficult to function normally. While there are over-the-counter pain relievers available, many people prefer to use natural remedies to ease menstrual cramps. Here are ten home remedies that may help relieve menstrual cramps and improve your overall well-being.

Heat therapy

Heat therapy is a natural way to reduce menstrual cramps. A heating pad or hot water bottle can be placed on the lower abdomen to ease the pain. Alternatively, a warm bath or shower can also help. The heat works by increasing blood flow to the affected area, which helps to relax the muscles and reduce cramping.

Exercise

While it may seem counterintuitive, gentle exercise can help relieve menstrual cramps. Exercise releases endorphins, which are natural painkillers, and can help improve mood. Walking, jogging, or doing yoga can be beneficial during the menstrual cycle.

Herbal tea

Certain herbal teas, such as ginger, chamomile, and peppermint, can help relieve menstrual cramps. Ginger tea can reduce inflammation and pain, while chamomile and peppermint tea can help calm the nerves and promote relaxation.

Massage

Massaging the lower abdomen can help ease menstrual cramps. Gently massaging the area with circular motions can help increase blood flow and reduce tension in the muscles.

Magnesium

Magnesium is a mineral that can help reduce menstrual cramps. It can be found in leafy green vegetables, nuts, seeds, and whole grains. Taking a magnesium supplement or incorporating magnesium-rich foods into your diet can help relieve menstrual cramps.

Essential oils

Certain essential oils, such as lavender, clary sage, and cinnamon, can help relieve menstrual cramps. These oils can be applied topically or diffused into the air. Lavender oil can help reduce stress and promote relaxation, while clary sage oil can help balance hormones.

Omega-3 fatty acids

Omega-3 fatty acids are essential fats that can help reduce inflammation and relieve menstrual cramps. Foods such as fatty fish, flaxseed, and chia seeds are rich in omega-3s. Taking an omega-3 supplement can also be beneficial.

Vitamin D

Vitamin D is important for overall health and can help reduce menstrual cramps. It can be found in foods such as fatty fish, egg yolks, and fortified dairy products. Taking a vitamin D supplement can also be beneficial.

Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves inserting needles into specific points on the body. It has been shown to help relieve menstrual cramps by reducing pain and inflammation.

Relaxation techniques

Relaxation techniques such as deep breathing, meditation, and mindfulness can help reduce menstrual cramps. These techniques can help calm the mind and reduce stress, which can contribute to menstrual cramps.

In conclusion, menstrual cramps can be a painful and uncomfortable experience, but there are natural remedies that can help relieve the discomfort. Heat therapy, exercise, herbal tea, massage, magnesium, essential oils, omega-3 fatty acids, vitamin D, acupuncture, and relaxation techniques are all effective ways to reduce menstrual cramps. It is important to consult with a healthcare provider before starting any new supplement or treatment. Additionally, if menstrual cramps are severe or interfering with daily activities, it is recommended to seek medical attention. With the help of these home remedies, you can ease menstrual cramps and improve your overall well-being.

It is important to note that while these home remedies can be helpful, they may not work for everyone. Every person's body is different, and what works for one person may not work for another. It is important to listen to your body and find what works best for you. In addition to these home remedies, there are other lifestyle changes that can help reduce menstrual cramps. Eating a healthy diet, getting enough sleep, and reducing stress can all contribute to overall wellness and reduce menstrual cramps. Additionally, certain birth control methods, such as hormonal birth control, can help regulate the menstrual cycle and reduce menstrual cramps. It is important to seek medical attention if menstrual cramps are severe or if they interfere with daily activities. Your healthcare provider can help determine the cause of the menstrual cramps and recommend appropriate treatment.

HealthTrip - #1 Health Travel & Tour Advisors | Medical Tourism in India

Experience the best health trip with a top medical travel company in India. Find the best hospitals, and doctors for medical treatment in India. Best Medical Tourism in India.

[naturalrights-retard]

STORY AT-A-GLANCE

There's a strong connection between your body's ability to create cellular energy and your mental and emotional health. When cellular energy production decreases, you have less energy overall, including for brain processing

Seed oils and processed foods are rich in linoleic acid (LA), which can impair brain function by causing oxidative stress and the formation of toxic metabolic byproducts

Sun exposure is a foundational strategy for optimizing your vitamin D level, which is essential for overall health, including brain function. Near-infrared radiation from the sun also boosts mitochondrial energy production

Maintaining an adequate glucose intake is also crucial for your brain function

Glycine, found in collagen, reduces neuronal excitability, improves sleep quality, and supports cognitive function, mood and neurological health, while choline in egg yolks is a precursor for acetylcholine, a neurotransmitter for the parasympathetic nervous system

I recently had the pleasure of being interviewed by Dr. Josh Axe on the Ancient Health Podcast (video above). The focus of the interview is the link between emotional wellbeing and physical health. As noted by Axe, the mental health of Americans has nosedived over the past five years, and while there are many contributors to that, one of the factors that I’m most passionate about exploring is the biological variables.

I’ve come to realize that there's a strong connection between your body's ability to create cellular energy and your mental and emotional health. When cellular energy production decreases, you have less energy overall, including for brain processing. And, of course, your brain regulates your mental state and, subsequently, your emotional well-being.

Seed Oils Wreck Your Brain Function

Your brain makes up just 2% of your body yet consumes 20% of the energy your body produces. That's an extraordinary fact that strongly suggests energy is important for the brain and for mental health. Two decades ago, my primary focus was on insulin. But over time, I’ve come to appreciate that insulin is, for the most part, just an innocent bystander. It’s not the cause of metabolic dysfunction.

Sure, it is probably the single best biometric indicator of metabolic flexibility and 93.4% of Americans are metabolically inflexible. Those data are from 2019, so it’s probably even higher than that today. Ideally your fasting insulin should be below 3.0.

My last fasting insulin was below 0.4 and was not detectable. This is despite having well over 400 grams of carbohydrates, proving, at least in my case, that a high carb diet does not have to be related to insulin resistance.

So, if insulin isn’t the culprit and merely an innocent victim, what's the cause? The cause is not excessive amounts of carbs or sugar, rather, I believe it’s due to excessive intake of seed oils and processed foods, which are loaded with harmful linoleic acid (LA).

Before 1870, seed oils didn’t exist. Today, they account for most of the fats consumed daily. There’s a severe health consequence to that, because LA is very fragile, perishable and highly susceptible to oxidative stress. The fats themselves aren't particularly dangerous, but because they're so susceptible to damage, they form highly toxic metabolic byproducts called OXLAMs, oxidative linoleic acid metabolites, such as 4-HNE.

There are hundreds of these reactive aldehydes that cause damage. The good news is that if you don't have high LA, you won’t make them. So, that’s the solution. Antioxidants have their place, but they cannot make up for all the damage caused by high LA. The most comprehensive solution is to lower your LA intake to avoid all that unnecessary oxidative stress in the first place.

So, that, I believe, is the primary causative factor. Fundamentally, those who are healthier biologically and can create cellular energy will have good thyroid function and healthy brain function. Once you get over 5 grams of LA per day, you increase your risk for almost every disease, especially cancer, but also neurological diseases like Alzheimer’s, as well as mental health problems.

On a side note, I believe excesses of estrogen, LA and endotoxin are the three primary causes of cancer because they all destroy metabolic function. When your mitochondria don't work, your body is forced to resort to anaerobic fermentation, where energy is created in the cytoplasm of the cell through glycolysis rather than mitochondria.

Glycolysis is highly inefficient and generates many problems if used inappropriately. So, basically, if you’re metabolically inflexible, you’re likely relying on what is basically a cancer pathway.

Obviously, as noted by Axe, societal changes involving social media and smartphone addiction also play a role, especially among younger individuals. Many spend hours on their phones or tablets rather than spending time outdoors, which certainly doesn’t help matters.

The Importance of Sunlight

Aside from connecting with nature, which has its own proven mental health benefits, spending time outdoors is also required to optimize your vitamin D level. This fall, I’ll be releasing a book in which I’ve condensed 50 years of studying and seeking to understand biology and what optimizes it, and sun exposure is one of the most foundational strategies in this respect.

Granted, you must live in a location where year-round vitamin D production is possible. Many don't. I happen to live in Florida, where there’s typically sufficient sunlight year-round. We only have about two months of the year where you're not going to get sufficient solar radiation exposure.

Radiation from the sun peaks at solar noon, and that’s the ideal time to be outside with minimal clothing. Spending at least one hour in the sun is a good goal. If you live at a low latitude, 15 to 20 minutes may suffice, especially in the summer months.

Ideally, test your vitamin D level twice a year, in the winter and summer, to make sure you’re in a healthy range of 60 ng/mL to 80 ng/mL year-round. (A compelling body of research suggests 40 ng/mL is the cutoff for sufficiency.)

If you cannot get enough sun exposure, taking an oral vitamin D3 supplement would be prudent. Just make sure you’re also getting enough vitamin K2 and magnesium, as they work in tandem. For example, having low amounts of magnesium has been shown to significantly increase your supplemental vitamin D requirement.

Research1 shows you need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day. Your vitamin K2 intake can also affect your required vitamin D dosage.

Data2 from nearly 3,000 individuals revealed 244% more oral vitamin D was required to get 50% of the population to achieve a vitamin D level of 40 ng/ml (100 nmol/L) if they weren’t concurrently also taking magnesium and vitamin K2. So, a simple way to optimize your vitamin D absorption is to take it in conjunction with magnesium and K2.

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Near-IR in Sunlight Promotes Mitochondrial Energy Production

But the key is to get outside. And, as noted by Axe, there’s more to sun exposure than vitamin D production. About 15% to 20% of solar radiation is near-infrared (near-IR) radiation, which has its own set of benefits. The UVB that creates vitamin D is only about 5%.

One of the most important health benefits of near-IR is that it promotes mitochondrial cellular energy production. In the interview, I detail the exact mechanism for this, but in short, near-IR penetrate deep into your tissues where it activates Complex IV in the mitochondrial electron transport chain, also known as cytochrome c oxidase.

Complex IV contains minerals such as iron and copper that function as chromophores — a word that means they magnets for light. As a result, Complex IV can generate energy more efficiently. Near-IR also creates structured water, H3O2, which stores energy much like a battery.

I’m in the process of writing a scientific paper explaining how transducers in your body convert sunlight into biological energy stored as structured water, which then is used by your mitochondria. That energy also increases the hydrogen ion concentration in the intermembrane space, which is what's needed to drive ATP synthase. So, it facilitates production of mitochondrial energy.

Your Brain and Body Need Glucose

Structured water as a storage of energy is very similar to the way glucose is a storage of energy. When you eat more glucose than your body needs, it’ll be stored in your liver as glycogen, which is the preferred fuel of your brain. Without a supply of glucose, you’d be dead in minutes.

Sure, ketones supply energy to the brain, but they’re a co-factor, not the sole source. Your brain needs glucose. We know this because if you give someone a large-enough dose of insulin, they’ll die because it’ll drive their blood sugar level down too low. As a result, their brain stops working and they go into a coma.

Unfortunately, many don’t get enough glucose from their diet, which means their bodies must produce glucose by activating stress hormones like glucagon, adrenaline, and cortisol. This is also why I don’t recommend long-term fasting or chronic keto.

If you fast for a week, you’ll activate stress hormones because your body needs glucose. Unfortunately, these stress hormones make glucose by sacrificing the protein stored in your muscle, bones and brain.

To avoid this, you’ll want to make sure you’re getting at least 150 grams of glucose a day, ideally from ripe fruit. My carb intake is currently between 400 to 450 grams a day, and I feel great.

If you have a healthy gut, you’ll be able to incorporate more fruit fiber without a problem. If your gut is impaired, however, the extra fiber can feed endotoxin-producing bacteria in your gut, which will suppress your mitochondrial function even further. In this case, start by introducing things like pulp-free orange juice.

Glycine Is Important for Brain Health

One food that most people aren’t getting enough of is collagen, which is essential for the structural integrity of your bones, skin, hair, nails, tendons and ligaments. Emerging data suggest glycine supplementation is useful, which makes sense considering it’s one of the three primary amino acids found in collagen.

If you don't get enough glycine, you cannot build healthy collagen. Glycine also plays several critical roles in the brain, impacting cognition, mood, and overall neurological function. It serves both as a neurotransmitter and a neuromodulator in the central nervous system. It helps reduce neuronal excitability, leading to a calming effect on the brain.

Glycine has also been shown to improve sleep quality. It lowers body temperature and calms the brain, helping you fall asleep more quickly and enhancing the overall quality of sleep. Improved sleep, in turn, can significantly impact cognitive function, mood, decision-making and learning.

Here, it’s important to realize that meat is a very poor source of glycine, so beef alone will not provide you with the amino acids you really need. The primary amino acids in red meat are methionine, histidine and tryptophan, which are all associated with decreases in longevity. If you balance it out with collagen, then red meat is fine, but eating just meat can be problematic. You can learn more about this in “Why Collagen Is a Proven Necessity.”

The Easy Way to Make Bone Broth

The best source of collagen is homemade bone broth, which you can whip up in four hours using a pressure cooker. Simply place the bones in the Instant Pot, fill the pot with pure, filtered water — just enough to cover the bones — add salt and other spices to taste, then set it to cook on high for two hours if the bones are CAFO, and four hours if organic and grass fed.

Organic grass fed beef bones are the best. Using bones from CAFO (concentrated animal feeding operation) beef can be problematic due to potential heavy metal contamination. When cooking these bones in a pressure cooker, it's best to limit the time to two hours to avoid introducing heavy metals into your broth.

If you're using beef bones from grass fed organic sources, you can safely cook them for four hours. Using bones from an organic source is even more important if you’re using chicken, as CAFO chickens tend to produce stock that doesn’t gel,3 which raises questions about the quality of the collagen you’re getting.

When preparing bone broth at home, it is important to chill the bone broth before you eat so the fat will rise to the top and you can skim it off. While some beef fat is good, excess can be problematic.

On a side note, if you have a dog, you can carve off the loose cartilage around the joints after two hours and feed the cartilage to your pet. If you cook the bones for four hours or longer, most of the collagen will be dissolved in the broth, so there won’t be anything left to pick off. More importantly, you never want to give your dog cooked bones as they can splinter during chewing and cause great damage to the esophagus.

Eggs Are Great Brain Food

Egg yolks are another excellent brain food, provided you’re getting organic eggs that are low in LA as promoted by Ashley Armstrong. I avoid the egg whites, as they’re loaded with tryptophan, which is precursor of serotonin, and excess serotonin is another oft-ignored hazard.

Egg yolks are a primary source of choline, which most are deficient in, unless they eat eggs. You need about 400 to 500 milligrams of choline a day, and one egg yolk contains about 125 mg. Choline is a precursor for acetylcholine, a neurotransmitter for the parasympathetic nervous system which, in many, doesn't function well.

How to Avoid Common Toxins

Axe and I also discuss how to avoid common toxins such as glyphosate and other pesticides. As the name implies, glyphosate is glycine with phosphates on it. It basically acts as a substitute to glycine, which can cause severe problems.

Without doubt, glyphosate is a metabolic poison that should not be in your body. Fortunately, there are simple and easy ways to avoid it. One is to make sure you get enough collagen. Alternatively, you could take a glycine supplement. By having enough glycine in your body, the glyphosate molecule can’t be integrated into your proteins.

The second way is to avoid GMO grains, as genetically engineered grains are typically doused with large doses of glyphosate that get integrated into the grain itself. It cannot be washed off, so it ends up in the food. Conventional wheat, while not a GMO, is also commonly desiccated (dried) with glyphosate, so opt for organic.

Lastly, you’ll want to detox as much as possible, and one of the safest, easiest and most effective ways to do that is sauna therapy. I do a near-IR sauna three days a week. The reason sauna works is because you excrete toxins when you sweat.

Walking Does Your Body Good

Exercise is, of course, another foundational health principle, and there’s good news on this front as well. Recent research shows that when it comes to exercise, walking takes the top prize, and that’s something most people can easily incorporate.

In November 2023 I interviewed Dr. James O'Keefe, a cardiologist with the Mid-America Heart Institute at St. Louis Hospital in Kansas City, about exercise dosing. He completed his cardiology training at Mayo Clinic.

He and three other coauthors published a meta-analysis in the March-April 2023 issue of Missouri Medicine,4 the journal of the Missouri State Medical Association, which showed that:

1.Too much vigorous exercise backfires — If you’re sedentary and begin to exercise, you get a dose-dependent decrease in mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, sarcopenia, falls and more. However, beyond 75 minutes per week, you start losing those benefits. Beyond four hours a week, you not only gain nothing in terms of health benefits, you also radically raise your risk of heart problems.

2.You cannot overdo moderate exercise — In the case of moderate exercise, however — loosely defined as exercising to the point where you're slightly winded but can carry on a conversation — it’s very clear that more IS better and cannot be overdone.

Perhaps even more surprising, moderate exercise also improves all-cause survival better than vigorous exercise — about two times better. Examples of moderate physical activity include gardening, housework, yoga and walking, just to name a few.

3.Overdoing strength training is worse than doing nothing at all — The benefits of strength training maxes out at 40 to 60 minutes a week. Beyond that, you’re losing benefit, and once you get to 130 to 140 minutes of strength training per week, you actually end up with WORSE long-term survival than people who don't strength train!

So, 20 minutes twice a week on non-consecutive days, or 40 minutes once a week is the sweet spot. You also don’t want your exercise regimen to center around strength training. It should be an add-on, as you get far greater benefits simply from walking, or any other moderate exercise.

What all of this means in practical terms is that there’s no need to engage in high-intensity strenuous exercise beyond 75 minutes per week, or strength training beyond 40 minutes a week. Doing so can be highly counterproductive.

Instead, focus on mild to moderate physical activities, things that keep your body in motion without placing much strain or stress on it. Walking is perhaps the best activity you can do. It’s about 2,000 steps per mile, and every 1,000 steps you get on average per day reduces your mortality by 10% to 15%.

And, again, while benefits begin to plateau around 12,000 steps, they do not decrease and become counterproductive, as what happens when you’re doing too much high-intensity exercise.

In the interview, I also discuss the importance of mobility-enhancing exercises, such as exercises to improve your neck flexibility and hand grip strength, the latter of which is a reliable marker of your biological age.

The Importance of Connecting to Spirit

Last but certainly not least, we also discuss the importance of connecting to spirit, and how optimizing your biology facilitates that. The energy produced by your cells is essentially identical to the energy that created the material universe — including you — and by optimizing your mitochondrial energy production, you’re also opening the door to greater connection with Spirit or the Source from which you came.

So, not only do you improve your biological health, but you also improve your spiritual health and your ability to connect to your consciousness, which in turn will grant you access to resources and wisdom that is not available in your mind alone. Your mind is usually polluted with brainwashing and propaganda, and the easiest way to “cleanse” yourself of that is by connecting to your own center of wisdom and peace. Axe comments:

“I feel like going through this COVID pandemic, there were a lot of people that were asleep. Most haven't woken up, but a lot more have. I think a lot more people are aware now because they tried to force things on us in such a strong way.

Carl Jung, the famous psychologist said, ‘Most people don't think [because] it's hard.’ That's why most people don't do it. One of the things that you've really inspired so many people to do is be able to think. You were one of the first people I remember who said that a way to get to the truth is to ask why, again and again, to where you get to the root.

And so, one of the last questions I have for you is, how do you recommend people learn to think? How do you recommend they learn to start to get to the root of the issues like you have done? Because again, you've really been able to do this, to get to the root of the problems earlier than many people.”

That’s a great question that doesn’t have a simple answer. I do believe it goes back to the basics though. You must have sufficient energy production to think. If your energy production is low, your brain is not going to work well, and your logical faculties will be impaired.

Covering the Basics Will Take You Far

You need energy, and you get it from whole, unadulterated foods, you get it by avoiding LA, which is a mitochondrial poison. You get it from sun exposure and making sure you have enough healthy carbs in your diet.

As your energy production improves, your brain function will improve, and the door to greater consciousness will also crack open, which is like gaining a superpower. Because you’ll have access to information that isn’t necessarily based on logic, but on an inner knowing that defies explanation.

You’ll just “know” what is right for you. So, in a sense, your need for regular logical “thinking” lessens, leaving your brain with more energy for more creative pursuits instead.

Connecting with Spirit is also the best shield against fear-based narratives, because your Spirit and your guides know how to protect and guide you. That’s who you need to really listen to. Avoid brainwashing propaganda and connect to valid sources of truth and wisdom, and then follow your own internal guidance. You have an innate intelligence. You just need to activate it, and you do that by optimizing your biology.

So, that's the first step. You have to have fuel in the tank. Other common-sense strategies that will improve your thinking skills include things like walking every day, getting plenty of sun exposure and enough sleep. None of this is rocket science. Just give your body what it needs, and it will take care of itself.

In closing, you can find more interviews by Axe on the Ancient Health Podcast, available on several different platforms, including Apple podcasts, Spotify and Google podcasts. You can also learn more on his website, draxe.com.

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A Guide to the Health Benefits of a Plant Based Diet

Are you tired of feeling sluggish and unhealthy? Do you want to make a positive change in your life? Look no further than a plant-based diet! Yes, you heard that right.

By including more fruits, vegetables, whole grains, and legumes into your diet, you can experience a whole host of health benefits. In this article, we'll explore the power of plants and how they can transform your health.

What is a Plant-Based Diet?

A plant-based diet is exactly what it sounds like: a diet that revolves around plant foods. This means that the majority of your meals should be made up of fruits, vegetables, whole grains, and legumes. While some people may interpret a plant-based diet to mean a strict vegan or vegetarian lifestyle, it doesn't necessarily have to be that way. You can still incorporate small amounts of animal products, such as meat, dairy, and eggs, into your diet while maintaining a plant-based focus.

Health Benefits of a Plant-Based Diet

The health benefits of a plant-based diet are numerous and well-documented.

Here are just a few of the many reasons to consider making the switch:

Improved Heart Health: A plant-based diet has been shown to lower cholesterol levels and reduce the risk of heart disease, the leading cause of death worldwide.

Lower Risk of Cancer: Studies have found that a diet rich in fruits and vegetables can lower the risk of certain types of cancer, such as colon, breast, and prostate cancer.

Better Digestion: A plant-based diet is high in fiber, which can improve digestion and prevent constipation.

Weight Management: Because plant-based foods are typically lower in calories and fat than animal products, a plant-based diet can be an effective way to manage your weight.

Increased Energy: Plant-based foods are rich in nutrients and can provide your body with the energy it needs to thrive.

FAQs about a Plant-Based Diet

Here are some common questions and concerns people may have about switching to a plant-based diet:

Q: Will I get enough protein?

Yes! There are plenty of plant-based sources of protein, such as beans, lentils, tofu, and nuts.

Q: What about calcium and vitamin D?

Many plant-based foods are rich in calcium and vitamin D, such as leafy greens, soy milk, and fortified cereals.

Q: Won't I miss the taste of meat?

While it may take some time to adjust, there are many plant-based alternatives to meat that are just as tasty, such as tempeh, seitan, and veggie burgers.

Tips for Transitioning to a Plant-Based Diet

Making the switch to a plant-based diet can seem daunting at first, but it doesn't have to be.

Here are some tips to help you get started:

Start Slow: Begin by incorporating more plant-based meals into your diet gradually. You don't have to go cold turkey (no pun intended) on meat and dairy all at once.

Experiment with New Recipes: There are countless delicious plant-based recipes out there, so don't be afraid to try something new.

Focus on Nutrient-Dense Foods: Make sure you're getting enough vitamins and minerals by incorporating a variety of colorful fruits and vegetables into your meals.

Don't Be Too Hard on Yourself: It's okay to slip up occasionally and eat something that's not entirely plant-based. The important thing is to keep trying and make progress.

For more info about plant-based diet read the full article here:

Is a Plant Based Diet Good For Health?