These Money-Saving Tips Will Help You Save on Healthy Foods
The post Upgrade Your Winter Supplement Routine with An RD’s Picks for Immunity, Dry Skin, and More appeared first on HUM Nutrition Blog.
]]>There’s no way to sugar-coat it: Winter can be harsh. It can take a toll on your physical health, skin, hair, and even your mental health. You may be feeling sluggish after the holiday rush, not getting as much time outdoors, and counting the days until spring. More than ever, it’s important to eat healthily, get plenty of rest, and support your body through the seasons. To level up your winter health, consider incorporating a few key supplements and filling your plate with nutritious foods. Here, we break down the best supplements to take in winter for all of your concerns.
The Best Supplements to Take in Winter
Perhaps more than any other season, winter is an excellent time to protect yourself with the added boost supplements can give you. Here are the four types I recommend most to my clients in the winter:
Hyaluronic Acid for Skin Hydration
Skin dryness that usually creeps in during the fall continues through the winter because there is less moisture in the air. This causes your skin’s natural moisture to evaporate more quickly, creating the perfect condition for dry, flaky skin. You may be familiar with hyaluronic acid in topical beauty products, but it also has hydrating properties when taken as a supplement. Hyaluronic acid helps skin retain moisture, so skin appears plump and glowing.
Try: HUM’s Glow Sweet Glow
Vitamin D for Mood and Immunity
Vitamin D is an essential supplement for winter when there’s less direct exposure to sunlight and much more time spent indoors. Your body naturally makes vitamin D when your skin is exposed to UVB light, but even if you do frequently spend time outside in the colder months, whether walking the dog or hitting the slopes, you’re likely bundled up. Vitamin D is linked to immune function, which is especially key in the winter when cold and flu tends to spread. Vitamin D also helps promote a positive mood, which may be key for the 5 percent of American adults who suffer from seasonal affective disorder (SAD), a condition linked to the shorter daylight times and longer dark evening periods. (Note: If you think you may have SAD, speak to a health professional about a comprehensive treatment plan.)
Try: HUM’s Here Comes The Sun
Probiotics for Immunity and Digestion
Probiotics help keep our digestive tracts healthy, which is especially key during a season where you may be inclined to reach for richer, comforting dishes and drink more alcohol than normal. Rich foods can delay gastric emptying, causing bloating and indigestion that can also be connected to breakouts.
When you’re gut flora is balanced, you’ll notice improved digestion, which can help with pesky symptoms like bloating or constipation, as well as nutrient absorption. Probiotics can also support the function of your immune system because the majority of your immune cells actually live in your gut. (Here’s more about the gut health and immune system connection.)
Try: HUM’s Gut Instinct
Zinc and Vitamin C for Immunity
Have we talked enough about immunity yet? One more! Zinc is needed for the development and function of innate immunity, including the function of your natural killer cells, as well as the development of adaptive immunity. Innate immunity helps your body avoid foreign invaders while adaptive immunity helps fight off any pathogens that have made their way into your body. Both types of immunity are crucial to keeping you healthy.
Vitamin C also aids cellular functions of the innate and adaptive immune system, shows research. The powerful combination of zinc and vitamin C may help both branches of your immune system operate at their peak potential.
Try: HUM’s Boost Sweet Sweet, which also contains immune-supportive elderberry
Rhodiola rosea for Stress
For managing any stress, this supplement is the one for you. It contains the adaptogen rhodiola rosea, which improves your body’s response to stress so you can remain calm and focused. Think of it as a daily dose of meditation in a bottle.
Try: HUM’s Big Chill
Valerian root, passion flower, and hops for Sleep
A restful night of sleep can make it easier to get out of bed in the morning—even on those early, dark, and cold winter AMs. Even more, quality sleep is essential to boost your immune system. For a deeper sleep, we like a blend of valerian root to promote sleep, passion flower for relaxation, and hops for peaceful sleep.
Try: HUM’s Mighty Night, which also includes ceramides, ferulic acid, and CoQ10 to support skin cell turnover
How to Adjust Your Nutrition for the Winter
While a tailored supplement routine can help you make the most of the winter season, you can also pay attention to what you’re eating so you feel your best.
It’s normal during the colder winter months to crave more carbohydrates. Here’s why: Levels of serotonin (the feel-good hormone in our brain) deplete this time of year because of the lack of sunlight. Since carbohydrate-rich foods increase our production of serotonin, your brain tells your body to compensate for the lack of sun with more starch.
To satisfy your winter cravings, avoid refined sugar, which can leave you feeling sluggish, and eat complex carbohydrates instead. These will satisfy your cravings while providing more sustainable energy levels. Need ideas? Think of seasonal foods. Good wintertime sources of carbohydrates include pumpkins, squashes, and sweet potatoes. Any of these are great roasted or blended into soups and casseroles for added fiber and nutrients. A few of our favorites include:
- Vegan Butternut Squash Soup
- Sweet Potato Black Bean Enchiladas
- Vegan Quinoa Bowl with Sweet Potatoes
Then, eat plenty of fermented foods to improve your gut health and protect your body from infection. An easy way? Incorporate Greek yogurt as a snack or healthy base in a vegetable dip. Not only is it a good source of probiotics, but it’s also low in sugar and has satiating protein.
Lastly, eating foods that are rich in antioxidants such as vitamin C and beta-carotene can also help with your immunity. You can also incorporate unprocessed grains, milk, eggs, chicken, and fish which are all rich in zinc.
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]]>The post What Are the Best Eggs to Buy? Here’s a Dietitian’s Full Guide appeared first on HUM Nutrition Blog.
]]>Imagine you’re at the grocery store doing your weekly shopping. You head over to the refrigerated section to check off the eggs on your list, and here’s where the confusion sets in.
Why are there so many different types of eggs at various price points? What do the different egg colors, labels, and ratings mean? And finally, what are the best eggs to buy?
Different Types of Eggs
To begin, there are countless types of eggs to choose from.
As noted above, the main categories of distinction include:
- color
- label/designation
- grade
Let’s discuss what all of these factors mean and which qualities are the most valuable in your eggs.
Egg Colors
Does the health value or flavor of an egg vary based on its shell color? According to Michigan State University Extension, the answer is no.
Egg color is determined by the hen’s genetics. Their breed will ultimately tell you the color her eggs will be. Perhaps surprisingly, all eggs start out the color white. If you look at the chicken’s ear lobes, usually the color will be the same as the eggs they lay.
(There’s a breed of chicken that lays blue eggs called Araucana. I’m not sure I’ve ever seen a chicken with blue ear lobes, but the next time I have an opportunity, I’m going to start looking!)
Overall, the bottom line is that that the egg’s shell color has no major bearing on nutritional content or taste.
Egg Labels (Designations)
Here’s a closer look at some of the most common labels on egg cartons and what they mean.
Conventional
These are your standard eggs, which often have no special label. If that’s the case, they most likely fall into the “regular” category.
This type of egg comes from chickens raised in large commercial farms. Their wings and beaks are often clipped and they’re kept in small cages on top of one another.
Due to these living conditions and the fact that they come from large commercial farms, these eggs are the most affordable for those with smaller budgets.
Cage-Free
Next, cage-free eggs are actually quite similar to conventional eggs. The chickens that lay cage-free eggs still get their beaks and wings clipped and live in close quarters with minimal sunlight and no guaranteed access to the outdoors.
The only major difference is that—true to its nomenclature—these chickens aren’t raised in cages. In terms of cost, cage-free eggs usually cost about a dollar more than regular eggs.
Free-Range
If the term “free-range” makes you think of chickens roaming at will in grassy fields all day, you may want to think again.
Yes, free-range does guarantee that chickens have some access to the outdoors for at least a portion of their lives. Free-range is a blanket term, however, as the amount of time and quantity of space outdoors can vary.
Free-range eggs tend to cost the same as the cage-free variety. They also have no special dietary implications.
Certified Organic
If your eggs are marked with the USDA’s certified organic designation, it means the chickens who laid these eggs were given certified organic feed free from chemicals and antibiotics.
But are organic eggs worth it?
One of the main benefits of this type of egg is that its consumption limits your exposure to harmful pesticides. These chickens are also uncaged and free to roam outdoors, so technically, they’re also known as organic free-range eggs.
Because of this extra step in the production process, the price of organic eggs will be slightly higher than other varieties.
Organic Vegetarian-Fed
Eggs with this label were produced by chickens that were fed a strictly all organic and vegetarian diet.
Sure, the vegetarian-fed label may have a certain appeal to vegetarians. However, it’s not necessarily a built-in benefit, as chickens aren’t ideally vegetarians. After all, worms and bugs are part of a chicken’s natural diet.
As far as costs go, the price of organic vegetarian-fed eggs will be slightly higher than that of a certified organic egg.
Antibiotic-Free
Antibiotics are more common in chicken feed, but few hens are ever actually injected with antibiotics.
Out of the three types of antibiotics approved by the FDA to treat diseases in hens, none of them have had any marked effect on the eggs. In fact, these antibiotics actually prevent the hens from laying infected eggs.
Pasture-Raised
Finally, we saved the healthiest eggs to buy for last. When it comes to egg labels, pasture-raised is the gold standard.
These eggs come straight from chickens raised on a pasture, which typically indicates that they could freely roam full access to sunlight. These chickens ate an organic diet, complete with bugs and worms for nourishment.
Lastly, pasture-raised eggs are free of hormones and antibiotics.
Egg grades
Grades are how we classify eggs by structure and consistency. The consumer grades for eggs in the United States are:
- AA
- A
- B
You should know, however, that grades aren’t a safety standard. If you buy eggs from a grocery store, they should be safe to eat—regardless of the grade.
Here’s a deeper dive into the different types of egg grades and what they mean.
Grade AA
Grade AA eggs should have a thick, firm egg white and a clear anchor between the egg and the yolk (called the chalazae). The yolk should be round and high.
These types of eggs are great for all kinds of cooking, but are ideal for poaching and frying. Eggs of this grade are full and regularly shaped.
Grade A
Grade A eggs are very similar to AA—however, the whites may be slightly less firm and thick.
This egg is also great for all uses and is the type most frequently sold in grocery stores. Like AA eggs, this egg has no structural issues.
Grade B
Grade B eggs have a thin, flat yolk. The whites tend to be thin and watery with no chalazae.
This egg grade is unbroken but may be misshapen with stains. It’s best for unstructured use and is seldom sold at food markets. Instead, frozen or freeze-dried egg products often use grade B eggs.
The Best Eggs to Buy
As a registered dietitian, I recommended pasture-raised eggs as the best eggs to buy. After all, the chickens that lay these eggs are able to roam freely and have access to sunlight and fresh air. When you have a healthy chicken, it’s more likely that they’ll lay healthy eggs.
Otherwise, locally farmed eggs are my choice for runner-up. They usually have smaller operations running for their chicken’s eggs, which often means a better environment.
If you don’t have access to either of these two options, cage-free or free-range would be your next best bet, mostly because they’re probably healthier than caged chickens.
However, if budgetary concerns prevent you from buying premium eggs, don’t worry.
Simply put, regulatory bodies should ensure that every egg on grocery store shelves is safe for human consumption. There’s always a chance for there to be one odd egg, but that could happen with any food.
Egg FAQs
1. Are eggs healthy for you?
Yes, eggs are nutrient-dense and a great source of high-quality protein, vitamins like B12 and D, and minerals like selenium. They also contain choline, which supports brain health.
2. What’s the difference between cage-free, free-range, and pasture-raised eggs?
Cage-free eggs come from hens living indoors without cages, free-range hens have outdoor access, and pasture-raised hens spend significant time outdoors, often resulting in more nutrient-rich eggs.
3. Are organic eggs better than regular eggs?
Organic eggs come from hens fed organic, non-GMO feed and raised without antibiotics or hormones. They may have a healthier nutrient profile and fewer contaminants than conventional eggs.
4. Are brown eggs healthier than white eggs?
No, the color of the eggshell doesn’t affect nutritional content; it simply depends on the hen’s breed. Both brown and white eggs can be equally healthy.
5. What are the health benefits of eating eggs?
Eggs support muscle building, heart health, and brain function due to their protein, healthy fats, and essential nutrients like choline, lutein, and zeaxanthin.
6. What’s the best kind of egg to buy for the most nutrition?
Pasture-raised or omega-3 enriched eggs are typically the most nutrient-rich, offering higher levels of omega-3 fatty acids and vitamins compared to conventional eggs.
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]]>The post The Powerful Ways in Which Nutrition Affects Mental Health appeared first on HUM Nutrition Blog.
]]>Brain Chemistry and Mental Health
Before we get more in depth on diet and mental health, let’s first take a look at some of the primary chemicals that influence your mind and mood the most.1. Dopamine
Among other things, dopamine impacts our emotions, thinking, judgment, and problem-solving. Popularly associated with pleasure, dopamine communicates with the front part of the brain to motivate you to work towards achieving a reward. For instance, dopamine is behind that rush you get when you’re ready to eat your favorite dessert. It’s worth noting that too little dopamine can lead to stress. However, too much of it can lead to dependence on this stimulating neurotransmitter. In terms of diet, this reliance can become a greater issue if you favor foods high in sugar, salt, and other things that should be consumed in moderation.
2. Oxytocin
Oxytocin is often referred to as the “love” hormone, as its levels increase with physical intimacy. It’s associated with empathy, trust, and building relationships as well as childbirth and breastfeeding. Research shows that females typically have higher levels of oxytocin than males, which makes sense since it plays a role in female reproductive functions.3. Serotonin
Serotonin is a key hormone for mood stabilization. While serotonin affects your whole body, it particularly:- helps the brain cells and other nervous system cells communicate with each other
- affects eating, sleeping, and digestion
- dictates feelings of happiness and general well-being
4. Endorphins
If you’ve ever heard of the runner’s high, that feeling comes from endorphins. Endorphins also mask pain and discomfort; they also help us push our bodies beyond their comfort levels. Endorphins allow us to persist when we might otherwise want to throw in the towel.
How Nutrition Affects Mental Health
Simply put, nutrients nourish our bodies. In terms of nutrition for mental health, getting enough diverse nutrients on a consistent basis can:- lead us to have more stamina + clarity
- promote overall happiness
Macronutrients vs. Micronutrients
Before we get to specific nutrients and the best foods for mental health, let’s first recap the different types of nutrients we need for overall health. First, there are macronutrients. On top of fiber and water, we have:- protein
- carbohydrates
- fat
Nutrition for Mental Health
Curious about the best nutrients for mental health? Here’s a closer look at what types of foods you should prioritize to stay healthy, happy, and thriving.Protein
When it comes to food and mental health, protein is king. In particular, a high intake of L-tyrosine—an amino acid found in protein-based foods—is key for dopamine production. These amino acids are found in such foods as:- beef
- turkey
- dairy
- eggs
- legumes
Omega-3s
Next, foods rich in omega-3 fatty acids are highly beneficial for mental health. A nutrition plan for mental health should include good sources of these healthy fats, which you can find in:- eggs
- seafood, such as salmon + trout
- seeds, such as chia + flax
- some plant oils
- fish oil supplements, such as OMG! Omega the Great
Probiotics
Probiotics play a major role in the gut-brain connection, as well. The gut and brain are physically linked through the vagus nerve, which oversees many of our bodily functions including mood control. Simply put, the two are able to send messages to one another. While the gut can impact emotional responses in the brain, the brain can also change the type of bacteria living in the gut. In fact, stress can suppress beneficial gut bacteria. According to the American Psychological Association, gut bacteria produce about 95 percent of the body’s supply of serotonin. With that in mind, you can bolster the gut-brain connection with probiotic supplements and/or foods such as:- Greek yogurt
- kombucha
- kimchi
Additional Vitamins + Minerals for Mental Health
Finally, a range of vitamins and minerals including magnesium, vitamin D and vitamin C can help protect your mental health. Magnesium-rich foods include:- avocado
- spinach
- almonds
- dark chocolate
- salmon
- egg yolks
- fortified breakfast cereals
- citrus fruits
- strawberries
- broccoli
More Ways to Boost Mental Health
While we’ve learned that nutrition and mental health are inextricably linked, there are many other ways to boost and protect mental health, too. Some top tips to complement your diet for mental health include:- exercising regularly for a natural mood-booster + endorphin fix
- hugging loved ones to boost oxytocin
- getting sunshine to naturally elevate vitamin D levels
- spending time with friends to foster greater connections
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]]>The post What Is Natural Wine and Is It Worth Trying? appeared first on HUM Nutrition Blog.
]]>What is natural wine?
When it comes to this niche type of wine, a few unique elements set it apart from others. Here’s a quick primer on what makes it “natural”:- it contains minimal preservatives (sometimes including small amounts of sulfites)
- it contains no added yeast
- grapes are handpicked from vineyards and grown under biodynamic or organic circumstances
What does natural wine taste like?
Natural wines aren’t manipulated like conventional wines. The flavors will often be inconsistent from bottle to bottle and may have a “funky” flavor, perhaps resembling cider or vinegar. That’s because the natural winemaking process involves slower fermentation and oxidation (more exposure to oxygen).Does it give you a hangover?
Natural wine is still alcohol—and like other alcohols, you should drink it in moderation. The 2020-2025 Dietary Guidelines for Americans indicates that an upper limit shouldn’t exceed more than five ounces of wine daily for women and 10 ounces for men. Plus, all alcohol is dehydrating—so if you don’t consume enough water and you drink natural wine in excess, you’ll still likely get a hangover.Is natural wine the same as organic wine?
To begin, organic wine is made from grapes grown on an organic farm. Some labels may read “made with organic grapes,” or there may be a certification indicator from the USDA, CCOF (California Certified Organic Farmers), or other overseeing administrations. That said, it’s important to note that organic farming uses organic chemicals and treatments. Therefore, organic wine is not chemical-free. Then, when it comes to natural wine, there’s no universal certification system; independent growers can choose what they feel is best for their wine. That said, many of these brands do choose to limit the use of man-made chemicals, additives, and industrial practices. If it helps, you can compare buying natural wine to shopping the parameters of the grocery store for the less processed, whole food-based items.
Is natural wine better for you?
Due to its minimal (or lack of) additives, natural wine is inherently healthier than its counterparts. Also, since it’s made with sustainably grown grapes, natural wine is also considered to have a more positive impact on the environment. However, there’s a lack of scientific evidence supporting claims of health benefits in natural wine. For that reason, let’s instead discuss conventional wines and how they’re made.Conventional Wine Production
Conventional wines are produced in large volumes. During production, steps are taken to maintain consistency, quality control, and improve shelf life. As Vox reports, along the way:- lab-grown yeast controls fermentation and flavor
- acid helps the wine age better
- some winemakers may add sugar to add more body to the wine
Additives in Conventional Wine
Helping to fuel the natural wine movement is the knowledge that there are over 60 approved additives American winemakers can use in conventional wines—all without having to disclose them on the label. Undeclared additives may include egg whites, fish gelatin, and assorted pesticides. A 2017 study found that 11 pesticides used in conventional winemaking can be detected by taste. These pesticides were first detected in water, then diluted to levels found in wine. Most of these pesticides are classified as endocrine or nervous system disruptors, which researchers suggest can lead to long-term health concerns if consumed regularly.
Where to Buy Natural Wine
Natural wine sales are booming, with a growing number of wine bars and shops—the latter both in-store and online—that stock a variety of options. Online shops like Primal Wine have staff you can reach out to for advice. Plus, you may want to brush up on some terminology. Words like cloudy and funky, cider-like or kombucha-like can help to describe some natural wines. It’s worth noting that starting prices for natural wines can be a bit higher than conventional kinds. A bottle can cost anywhere from 15 dollars to hundreds. Lastly, if you’ve tried natural wine once and didn’t love it, consider trying another. There are a variety of taste profiles out there, and finding your favorite is another part of the fun.
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]]>The post What is Stress Belly, and How Do I Get Rid of It? appeared first on HUM Nutrition Blog.
]]>It goes without saying that how you nourish your body is immensely important to your overall health. But when it comes to abdominal fat that sits in your belly region, there are other impactful factors to be aware of. Stress, for example, poses more harm to your physical and mental well-being than you might imagine–especially when it compounds over time.
That’s because stress puts your body in a fight-or-flight state, which impacts the normal processes in the body. Specifically, it can impact the way you store and use energy in your body. As a result, you might notice that your belly has grown despite keeping with the same nutrition and fitness routine.
If that’s the case, you’re likely experiencing a phenomenon called stress belly. Below, an RD breaks down everything you need to know about stress belly—including how to get rid of it.
What Is a Stress Belly?
True to its name, stress belly refers to excess stomach fat that results from chronic stress.
While stress belly isn’t a true medical diagnosis, chronic stress and consequent hormonal imbalances are what’s to blame.
What Causes Stress Belly?
Belly fat can be attributed to a variety of factors. Genetics, aging, and eating habits can all play a part, but with stress belly specifically, excess belly fat is linked to an imbalance in cortisol, the stress hormone.
Cortisol is part of our body’s fight-or-flight response. This response occurs when the sympathetic nervous system activates in times of crisis, causing the adrenal cortex to release cortisol. The body also gets a surge of glucose, which is meant to give our muscles an immediate supply of energy.
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Cortisol also helps control blood sugar and metabolism. It also helps us get motivated and focused: Cortisol is usually elevated in the morning, when many of us need to perform at our best. In addition, exercise and longer periods of acute stress also release cortisol and regulate energy.
In an ideal world, our stressors would be short-lived and our hormones would soon balance out. But in reality, many of our stressors stay persistent, leaving cortisol levels consistently high. As a result, the body may produce stress belly fat in its wake. That’s because cortisol cues your body to store fat as a survival mechanism. Plus, studies have found that long periods of stress can make your body and brain feel depleted, causing you to crave sugary foods and potentially overeat.
3 Signs of Stress Belly
What does a stress belly look like? Aside from excess fat in the midsection, these are three stress belly symptoms to be aware of.
1. A Sense of Being Overwhelmed
It’s typical for people who experience cortisol imbalances to feel overwhelmed. If it feels as though you’ll explode, cry, or scream with a small or innocent provocation (like your phone falling between the car seats or someone telling you that you look tired), you may be experiencing chronic stress.
Tip: If you feel overwhelmed all the time, seek out help. See if you can delegate a few of your responsibilities (whether at home or at work) or ask your friends for assistance when possible. And if it feels like it’s not getting better, consider journaling to work through your feelings or talking to a professional to get tools to help you cope.
2. You’re Hungry All Day Long
Stress is linked to ghrelin, a hunger hormone that increases appetite and can lead to weight gain. If you feel like you could still eat after just finishing a meal, never feel satiated, or always feel the urge to snack past dinnertime, that can also signify a cortisol imbalance, which can be a risk factor for stress belly.
Tip: Make sure you’re staying hydrated throughout the day. Sometimes our hunger cues are triggered when we’re dehydrated, so drinking a glass of water can help inform whether or not you’re actually hungry.
3. Exercise Makes You Ravenous
Working out too hard can raise cortisol to unhealthy levels. On top of that, intense exercise can also increase your appetite. While feeling hungrier after a workout is completely normal, feeding your hunger with unhealthy foods may worsen stress-belly.
Tip: Exercising at a lower intensity can actually reduce cortisol levels. For that reason, consider swapping HIIT or bootcamp-style workouts for something more low-key, such as yoga or walking (head outside or try TikTok’s 12-3-30 walking workout).
How to Get Rid of Stress Belly
While you might want to look for a quick fix for your stressed-out belly, managing a cortisol imbalance that manifests as a stress belly takes time. Aim to adopt sustainable lifestyle changes. Over time, you should start to experience positive results.
Work Out Regularly
For starters, exercise is great for boosting your mood. It can also help you reduce visceral fat (aka “inside fat”), the hormonally active fatty tissue beneath your abdominal wall. When you reduce visceral fat through exercise, you effectively lower the risk of developing greater health conditions. If you’re looking for the best stress belly workout, focus on something that you enjoy and feels sustainable. Consistency is key!
Tip: Aim for at least 30 minutes of exercise (including a mix of cardio and strength training) most days of the week.
Cut Back On Alcohol
Drinking alcohol may feel good in the moment, but the relief and relaxation are usually short-lived.
If your goal is to get rid of stress belly, heavy alcohol use will typically hinder your efforts. Not only are alcoholic drinks are high in calories, but your body also burns alcohol before burning fat.
Tip: If you want to change your drinking habits but don’t want to cut out alcohol entirely, consider mindful drinking. It can help you lower your intake without feeling overly restrictive.
Eat Stress-Reducing Foods
There are a number of great foods that reduce stress you can add to your diet. Since B vitamins can help relieve stress, work the nutrient into your diet as much as possible. Foods with high vitamin B content include:
- Chicken
- Fish
- Eggs
- Dark green vegetables
- Bananas
- Avocados
Additionally, you can reach for anti-inflammatory foods that may also enable you to better maintain a healthy weight, such as:
- Berries
- Garlic
- Ginger
- Turmeric
Get Better Sleep
For adults, getting too little (less than six hours) or too much (over nine hours) of sleep is linked to developing more visceral fat.
Further, when we don’t sleep well or for enough time, our bodies don’t get the full benefits of sleep, which include both muscular and mental repair. This can cause cortisol production, which can increase visceral fat—leading to stress belly.
Tip: Create a nightly routine for yourself to help encourage better, more consistent sleep. Try setting your thermostat between 60 and 67 degrees Fahrenheit, as research suggests that’s the best temperature for sleep.
Reduce Stress With Self-Care
You may not be able to completely eliminate stress from your life, but self-care can help you manage it. That’s why it’s important to take time for yourself every day.
Pick up a book you’ve been wanting to read, play your favorite music, or have a cup of hot tea. Socializing is also a great form of self-care, as it can also take your mind off the stress.
Tip: Get the most out of your socializing by going for a walk with a friend. Paired together, physical activity and self-care through socializing can encourage more progress when it comes to getting rid of stress belly.
Common Stress Belly FAQs
What is a stress belly?
A stress belly refers to abdominal fat accumulation caused by prolonged stress, which increases cortisol levels and can lead to fat storage around the midsection.
What causes a stress belly?
Chronic stress triggers the release of cortisol, a hormone that can increase appetite and lead to fat storage, particularly in the abdominal area.
How do I get rid of a stress belly?
To reduce a stress belly, focus on managing stress through practices like mindfulness or yoga, eating a balanced diet, getting regular exercise, and ensuring sufficient sleep.
Can stress alone cause belly fat?
Stress alone doesn’t cause belly fat, but it can contribute to unhealthy eating habits, disrupted sleep, and higher cortisol levels, which may lead to fat accumulation in the belly area.
What foods help reduce a stress belly?
Foods rich in fiber, protein, and healthy fats, such as leafy greens, nuts, seeds, and fatty fish, can help balance blood sugar and reduce cortisol levels, aiding in stress belly reduction.
How long does it take to lose a stress belly?
The timeline varies depending on individual factors like diet, activity level, and stress management, but consistent lifestyle changes can yield noticeable results in a few weeks to months.
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]]>7 Nutrition Habits Worth Adopting
For inspiration on how to develop healthy eating habits, here are some ideas you can try to incorporate into your daily routine.1. DRINK MORE WATER
General rules of thumb are to drink around half your weight in ounces—or otherwise around eight cups—of water per day. However, according to Harvard Health Publishing, generally healthy people should drink around four to six cups of water daily. Yet at the same time, they also state that water intake should be individualized. Several factors come into play here, including but not limited to your medications, weight, and exercise frequency and intensity. If you know you don’t drink enough H2O or often feel dehydrated, here are two simple ways to remember to hydrate more:- Set a glass of water by your bed so you’ll drink it first thing in the morning.
- If you sit at a desk all day, keep a fun, bright water bottle nearby to remind you to keep sipping.
2. Plan Your Meals Each week
I’m not saying you need to plan ahead for every meal. However, planning out a few breakfasts, lunches, and dinners each week means you’re mindful and deliberate about what you eat. Also, meal planning will make it less likely for you to purchase unhealthy items. Meanwhile, it can help you prioritize foods that give you the nutrients you need. Moreover, meal planning means more home cooking, which helps you stay connected to food quality and portion control. Bonus: Planning your meals also means you’re less likely to spend money on takeout and delivery. By keeping both your body and wallet healthy, you get a double win with this healthy nutrition habit.3. try new recipes
Consider mixing things up by challenging yourself in the kitchen. For starters, instead of ordering takeout, try to learn one new recipe a week. Research shows this nutrition habit can encourage higher self-esteem and sense of purpose in individuals. Plus, you can foster greater connections by cooking with loved ones. In short, engaging in new culinary experiments can boost your confidence in the kitchen, clock in quality time, and help you save money.4. eat seasonal produce
Did you know that our bodies are meant to eat with the seasons? Eating fruits and vegetables in season provides your body with necessary nutrients appropriate for the time of year. For instance, late-fall and winter produce like broccoli, cauliflower, squash, and pears are rich in vitamin C, which helps bolster immunity during cold and flu season. Plus, when you eat in-season produce, it’s at its peak for:- flavor
- health benefits
- environmental sustainability
- pricing
5. Trick Yourself into Choosing Healthier Foods
In a series of experiments, participants who were presented with “indulgent” food items first subsequently chose healthier meals and consumed fewer calories. Essentially, initially seeing the less healthy options triggered people to opt for more nutritious fare instead. Based on these psychological findings on food presentation, the next time you order off of a menu, it may be smart to browse more decadent options first to trick your mind into choosing something healthier. Note: Keep in mind that deprivation can spark cravings. That said, indulging every so often can help prevent binges and maintain healthy eating habits.6. Get Enough Sleep
Wondering why getting enough sleep can result in better nutrition habits? First, proper rest keeps excess cortisol at bay. When it comes to dietary health, high cortisol levels are linked to:- insulin resistance
- sugar cravings (including late-night snacking)
- weight gain
7. Think of Good Nutrition Habits as Self-Care
Minding your emotional health is just as important as focusing on your physical well-being. Standard ways to practice self-care include:- getting rest
- finding ways to relax
- creating + building healthy relationships with the people around us
Final Thoughts
In sum, work hard and set goals for yourself as you develop better nutrition habits. Yet at the same time, it’s essential to be aware of your boundaries and accept limitations around certain circumstances. Doing so can help you stay positive and motivated to continue making progress on your dietary goals.
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]]>The post 7 Symptoms of Male Hormonal Imbalance You Should Know appeared first on HUM Nutrition Blog.
]]>Feeling constantly exhausted, irritable, cold, or noticing changes in libido and even your hair? These could be signs of hormonal imbalance in men. Wait, do men have hormonal imbalances? The answer is yes: While fluctuating hormones are often associated with women, men experience hormonal imbalance, too—and it can impact various areas of their health. However, the lack of conversation around this topic of hormone imbalance in men leaves many people in the dark about common symptoms they experience.
Keep reading to learn more about male hormonal imbalance symptoms and how to manage them through nutrition and balancing macronutrients, and a healthy exercise and mental health routine.
What Is A Hormone Imbalance in Men?
A hormone imbalance occurs when the body produces too little or too many essential hormones. These imbalances often affect the sex hormones, including testosterone for men and estrogen for women.
Hormone imbalances can lead to a number of health issues. That’s why it’s important to detect and treat them quickly.
Further, male hormones most prone to imbalance include:
- testosterone
- growth hormone
- cortisol
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What Causes Hormonal Imbalance in Males?
In many cases, hormonal imbalances are caused by stress, medications, and nutrition.
Hormonal imbalances can also be caused by medical conditions—especially those that involve the endocrine system or glands.
The most common causes include:
- Andropause: an aging-related change in the hormone testosterone that can affect sex drive, mood, and muscle mass.
- Hypothyroidism: a condition in which the thyroid is underactive, which may cause fatigue, weight changes, muscle aches, depression, or constipation.
- Hyperthyroidism: the opposite; a condition in which the thyroid is overactive, potentially causing hair loss, unexplained weight loss, fatigue, irritability, and increased sensitivity to cold or heat.
- Adrenal fatigue: an insufficiency in the adrenal gland to produce adequate hormones, resulting in symptoms like body aches, weight changes, hair loss, or skin discoloration.
7 Symptoms of Hormonal Imbalance in Men
For starters, there are certain tell-tale signs of imbalanced hormones in both men and women.
These include:
- fatigue
- mood fluctuations
- weight gain or loss
However, symptoms of hormonal imbalance particular to men are listed below.
1. Low Sperm Count
Low sperm production (or a complete lack thereof) or abnormalities in sperm function may be a sign of hormonal imbalance.
The most common causes of issues associated with male fertility include problems that affect how the testicles function. Additionally, blockages in the male reproductive organs can also negatively impact fertility.
Unfortunately, in about 60 percent of all cases, the primary cause of male fertility issues can’t be determined.
2. Hair loss
According to the National Institutes of Health (NIH), hair loss affects an estimated 80 percent of men by the age of 80.
One cause of men’s hair loss is the shrinkage of hair follicles (on account of androgen receptor gene dysfunction). As a result, this negatively impacts the hair growth cycle. New hairs gradually become finer until no hair remains and the follicles become dormant.
Tip: Get more hair-healthy nutrients in your routine to promote your hair’s length, strength, and color.
3. Loss of muscle mass
There’s a strong connection between low testosterone, elevated estrogen levels, and weight gain in men. As they age, men often experience an increase in body fat—especially in the abdominal area—as well as a decrease in muscle mass.
Research shows if people experience increased stress combined with inadequate nutrition and physical activity, muscle mass loss is more likely to occur.
4. Memory loss
Men can experience memory loss during the early stages of andropause, which is often referred to as the male menopause, even though it doesn’t work in quite the same way as menopause does. (Testosterone production starts to naturally decrease around the onset of andropause.)Studies show that men have a greater likelihood of developing cognitive impairments than women do. Men also generally experience such symptoms at an earlier age than their female counterparts.
5. Inconsistent Erections
Another symptom of hormonal imbalance is when a man has a difficult time getting or maintaining an erection firm enough for sexual intercourse.
Increased prolactin (a hormone made by the pituitary gland) can cause this issue. Additionally, other sources that can lead to this symptom include too much or too little thyroid hormone and hormones used to improve prostate health.
6. Reduced Sex Drive
Weakened testicular function (aka male hypogonadism) is a result of low testosterone levels. This symptom of male hormonal imbalance can lead to:
- loss of sex drive and function
- delayed puberty
- significant bone weakness
This condition can eventually lead to a failure of the testes to produce sperm. Additionally, too much iron in the blood can cause testicular or pituitary gland dysfunction, which affects testosterone production.
7. Enlarged Breast Tissue
Also known as gynecomastia, this sign of hormonal imbalance is an overdevelopment of the breast tissue in men. In this case, the breasts become larger and often grow unevenly.
Changes in levels of the female hormone estrogen and the male hormone testosterone can potentially lead to this issue.
How to Balance Hormones Naturally
On account of today’s fast-paced lifestyle, hormonal imbalance is increasingly common. As we can see, it’s clear that certain hormones decline with age and some people experience a more dramatic decrease than others do.
Fortunately, a nutritious diet and other healthy lifestyle habits can help improve your hormonal health and allow you to feel and perform your best.
Here are a few tips on how to treat hormonal imbalance and naturally help balance hormones in men.
Eat Protein at Every Meal
Consuming an adequate amount of protein at each meal is extremely important, as protein influences the release of hormones that control appetite and food intake.
Eating enough protein can decrease levels of ghrelin (aka the hunger hormone) and stimulate the production of hormones that help you feel full.
To optimize hormonal health, aim to consume a minimum of the recommended 20 to 30 grams of protein per meal.
Avoid Sugar + Refined Carbohydrates
Research shows that insulin resistance is driven by diets high in sugar and refined carbohydrates.
Avoid these foods and/or reduce overall carb intake to help decrease insulin levels and increase insulin sensitivity.
Consume Healthy Fats
To bounce off of the point above, you can also help reduce insulin resistance by including healthy fats in your diet. (Additionally, avoid unhealthy fats such as trans fat.)
For instance, since fatty fish, avocado, and nuts are rich in healthy fats, they’re among the best foods for hormone balance.
In addition, this macronutrient helps keep your heart healthy. Plus, when we consume healthy fat at meals, it triggers the release of hormones that help us feel full and satisfied.
Exercise Regularly
Staying physically active on most days—through the likes of strength training, walking, or aerobics—can modify hormone levels in a way that could affect mood, libido, and energy levels.
Exercise also protects muscle mass throughout the aging process.
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Work on Managing Stress
Lastly, stress can wreak havoc on your hormones. For that reason, try to incorporate stress-reducing activities to your self-care routine, such as:
- meditation
- yoga
- massage
- listening to soothing music
Incorporating calming activities such as these into your regular daily routine can help naturally balance your cortisol levels and effectively reduce stress over time.
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]]>The post Everything You Should Know About Farts, Smells & More appeared first on HUM Nutrition Blog.
]]>Why do we fart?
We all experience farts, which occur as a result of digesting food. Intestinal gas is released and builds up in our bodies, with some of it absorbed by the body. However, when excess gas gathers in the upper part of the colon, it puts pressure on the colon wall. Farting, aka flatulence, allows for a painless escape of this excess gas. There are several common culprits behind why we fart, including:- Swallowed air: We often take in excess air as we chew or drink carbonated beverages.
- Undigested carbohydrates: Sometimes all your food doesn’t get fully digested by the enzymes in the small intestine. When partially digested carbohydrates reach the colon, bacteria convert part of that food into hydrogen and carbon dioxide gases.
- An overgrowth of bacteria in the small intestine: Several conditions can lead to bacteria overgrowth, including high blood sugar, lactose or gluten intolerance, and other food sensitivities.
Why do farts smell?
Farts smell for a variety of reasons. Most of the time, the foods we eat and/or an unbalanced diet are associated with smelly farts as well as body odor. Ironically, the healthier you eat, the worse your farts tend to smell. In particular, while fiber-rich foods (including fruits and vegetables) boost gut bacteria, they also cause you to pass more gas. Here’s a closer look at three main factors that influence how much our farts smell.1. High-Fiber Foods
Fiber-rich foods are healthy for you, but they can make you pass more gas. That’s because it takes longer for these foods to break down in your digestive system, so they ferment over time. Additionally, high-fiber foods are sometimes smelly themselves, which means your farts may be more pungent, too. This is especially true with strong-smelling vegetables, such as:- broccoli
- asparagus
- Brussels sprouts
- cabbage
- cauliflower
2. Bacterial Buildup in the Digestive Tract
When we digest food, nutrients are extracted and sent to our bloodstream, then waste is sent to the colon. If the digestion process is disrupted, there can be an overgrowth of waste, thus causing buildup and consequent issues. This process may cause a higher volume of foul-smelling gas. Studies show that people with digestive tract imbalances often have diarrhea and abdominal pain. If you suspect this issue, consult your doctor. Otherwise, farts can also smell due to constipation. If you can’t go to the bathroom regularly, bacteria and odor develop, resulting in smelly gas. Also, on rare occasions, certain medications can cause flatulence if they kill good bacteria in your stomach.
3. Food Intolerances
If you have food sensitivities or intolerances, your gas may smell worse. For example, people with lactose intolerance can’t break down the carbohydrate lactose. As a result, it’s fermented by bacteria in the gut, thus causing foul gas. Next, gluten intolerance, especially in severe cases, can also cause extra smelly farts. People with this condition experience intestinal inflammation if they consume gluten, which can result in both malabsorption and flatulence. If you suspect you have a food sensitivity, intolerance, or allergy, talk to your doctor, who can help determine if tests are necessary.Is farting healthy?
Farting is both normal and healthy, so long as it’s without discomfort and within a standard range. According to one study, 14 to 25 farts per day are considered normal. Yet remember: A healthy person might notice that they fart more frequently when they eat foods that are more difficult to digest, such as the ones mentioned above. Again, more often than not, passing gas—whether foul or odorless—shouldn’t be concerning. However, visit your doctor if your gas is accompanied by any irregular symptoms, such as:- diarrhea
- abdominal pain
- muscle pain or weakness
- severe cramps
- nausea
- fever
How to Fart Less If You Have Excess Gas
To reiterate, gas is natural and necessary to dispose of waste in the body. That said, here are five parting tips on how to reduce farting and help make your farts less smelly. 1. Drink more water. This will help move waste through your body at a quicker pace. 2. Try to avoid the foods that contribute to smelly gas. This is easier said than done, but if you know your foods that trigger smelly gas, aim to eat less of them. 3. Eat smaller portions. Be sure to fully chew and swallow each bite of food to encourage healthy digestion and reduce gas production. 4. Consider supplementing. First, broad-spectrum enzymes—such as those in Flatter Me—can help improve digestion and break down food. Also, I recommend including more probiotics in your diet, which nurture your gut and restore healthy bacteria in your body. If you aren’t eating enough probiotic foods such as yogurt, a probiotic supplement like Gut Instinct can also help. 5. Avoid carbonated drinks, which can also produce gas. Swap beer, sparkling wine, and soda in favor of non-carbonated beverages.
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]]>The post Put Yourself First by Understanding Bio-Individuality appeared first on HUM Nutrition Blog.
]]>What is bio-individuality?
Bio-individuality is the idea that there’s no one-size-fits-all approach to health and nutrition. Instead, we’re all unique in our biological makeup and requirements. Each person has their own specific nutritive and health needs, as well as routines, practices, and preferences that work for them. For example, the foods that sustain me throughout the day, the exercises that work for my body, and the coping mechanisms that help me fight stress will likely vary from those that work for you. In short, our bodies react differently to various foods, habits, and the like. The same idea extends to countless aspects of our lives. The way we respond to and act through daily life makes our journeys on this planet even more unique and individual to us. So how can we expect to live our lives well by following the same rules, paths, and expectations of others? We can’t—and that’s where bio-individuality comes into play.
What Research Says About Bio-Individuality
Differences in gut health, glucose intolerance, and more appear to play a role in how each of us reacts to certain foods. A 2015 study tracked the blood sugar levels of 800 people for over a week. Researchers collected data through health questionnaires, body measurements, blood tests, glucose monitoring, stool samples, and a mobile app to report lifestyle and food intake. Volunteers also received a few standardized/identical meals for breakfast. The study concluded that age and body mass index (BMI) are associated with blood glucose levels after meals. However, the data also revealed that different people show different responses to the same food, even though their individual responses didn’t change from one day to another. This finding suggests that each person metabolized these meals differently, and that tailoring nutrition on a bio-individual level would aid in furthering their health goals.What factors influence bio-individuality?
A number of factors influence your bio-individual profile. Here are some that can have the biggest impact.genetics
Studies show that your genetic background has a lot to do with your optimal diet and lifestyle prescription. For instance, if your ancestors are from East Asia, you’re more likely to thrive on a diet high in rice, sea vegetables, and fish. Next, if your ancestors are from South Asia, your digestive system will probably love basmati rice, cooked beans, and curry. On the other hand, someone from Northern Europe might thrive on high-quality dairy. This theory also applies to foods that you have trouble digesting. For example, if dairy wasn’t part of your ancestors’ diets, there’s a good chance that’s why you may also have difficulty tolerating it.
Blood Type
Each blood type (A, B, AB, O) can be traced to a certain period of human history with distinct differences in diet, culture, and social conditions. Additionally, each blood type has particular strengths and limitations. Knowing more about them can help you uncover insights and make better choices when it comes to biochemical individuality and nutrition. For example, many type O’s feel energized by eating meat. Meanwhile, type B’s are better able to digest dairy. Some people believe that if you eat a food that’s incompatible with your blood type, it could eventually lead to health problems. However, more research is needed to make definitive claims about this factor of bio-individuality.gut health
Research claims there are several factors associated with the variation in the community and structure of the gut microbiome. These include:- age
- environmental exposures
- health status
- genetics
- socioeconomic status
- geography
- pregnancy
- exercise
- antibiotic intake
metabolism
Metabolism—the rate at which you convert food into energy—is another major aspect of bio-individuality. Knowing this can be helpful when gauging the amount of food your digestive system can process. One theory from nutrition researcher William Wolcott suggests that we fall under one of three metabolic types:- protein type
- carbo type
- mixed type
How to Honor Your bio-individuality
As an individual seeking optimal health, it’s up to you to discover what diet and lifestyle suits you best. While it may take some extra time and effort, it’ll be worth it in the long run. Here are some tips to follow your very own bio-individuality diet.Identify Personal Food Sensitivities
To start, you can clean up your diet from scratch. Consider removing processed foods from your diet and eating only real, whole foods for two to three weeks to give your body a clean slate to work with. One by one, you can add other foods back in to help you figure out any food sensitivities.Monitor Your Macronutrient Intake
Next, you can play around with your macronutrients (fat, protein, carbohydrates) and adjust your ratios accordingly. You may want to keep a food journal to record how you feel after eating. For instance, if you’re still hungry an hour after your meal, perhaps you didn’t eat enough fat or protein. Otherwise, if you’re exhausted after your meal, you may need to lower your carbohydrate intake.Investigate Your Ancestry
It could also be helpful to look into your ancestors’ diets. Since you inherit your genetic makeup from them, it’s likely that you’d thrive on foods that were integral to their diets.The Bottom Line
In sum, the crux of bio-individuality indicates that knowledge is power when it comes to your body. The more you know yourself physically, the clearer you’ll become mentally and the better you’ll feel emotionally. And while personal exploration into your unique needs is a great starting point, enlisting the help of a registered dietitian or medical professional can help you go the extra mile.
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]]>The post What Are Free Radicals and Why Are They Bad? appeared first on HUM Nutrition Blog.
]]>Your body might be exposed to everyday sources of pollution and other toxins and be able to fend those off, but pesky free radicals can steadily contribute to long-term side effects, including mental health effects, premature aging, and other health concerns. What are free radicals exactly, and what do they do to the body?
Here’s everything you need to know about how to protect yourself from free radical damage.
What Are Free Radicals?
The definition of free radicals are unstable molecules that can damage the cells in your body. They often occur as a result of normal metabolic processes, as well as environmental stressors. As we age, the body loses its ability to combat the effects of free radicals. This results in more free radicals, cell damage, and oxidative stress. (Oxidative stress is an imbalance between free radical production and the body’s ability to neutralize or detoxify the resulting damage.) Exposure to free radicals and resulting damage leads to degenerative processes in the body, including aging.
The Free Radical Theory of Aging
According to the free radical theory of aging, free radicals break down cells over time.
Numerous studies support this theory. The research suggests that free radicals produced in the mitochondria—the powerhouse of our cells—damage the substances that the cell needs to work properly. This damage causes mutations that produce more free radicals, thus accelerating damage to the cell.
This theory helps explain aging, since aging accelerates over time. It offers one explanation on why healthy bodies age and deteriorate as years pass.
Why Are Free Radicals Bad?
In addition to premature aging, numerous undesired issues are associated with the accumulation of free radicals in the body. The side effects of free radicals include skin, digestion, and mental health issues.
Skin Damage
What are free radicals in skin? Well, when it comes to our skin, free radicals cause direct damage to our skin’s DNA, which results in accelerated skin aging. Free radicals can cause cell damage and may appear in several forms on your skin, including:
- Premature wrinkles
- Hyperpigmentation
- Uneven skin tone
- Dull skin
Over time, these side effects of free radicals on your skin can grow to be more noticeable. It’s also worth noting that UV rays are the primary contributors to free radicals in skin, providing yet another good reason to apply SPF daily.
Digestive Issues
Free radicals in foods can disrupt digestion. Oxidative stress is greater when you consume specific types of foods, which can be influenced by the way in which they’re prepared or cooked.
In addition to the free radicals we create naturally through digestion, the biggest dietary culprits of free radicals include processed foods, fried foods, and alcohol.
Mental Health Concerns
Free radicals play a major role in several mental health disorders, including anxiety, depression, and bipolar disorder, by altering fats, proteins, and DNA.
Because the brain is a fat-rich environment, it’s highly receptive to oxidative stress and imbalances. For that reason, it can easily be damaged or compromised.
Certain Types of Cancer
Since free radicals cause oxidative stress, this causes damage to cells–if too many healthy cells die, it can lead to cancer cell development into a tumor. However, it gets complicated, as certain chemotherapy treatments have oxidative stress as a byproduct in order to eradicate a tumor.
Sources of Free Radicals
We encounter free radicals daily through different means. Here are some of their major sources of formation.
Free Radicals In the Body
As previously mentioned, our bodies create these unstable molecules through normal, essential metabolic processes. For instance, when your body uses oxygen, it creates free radicals as a byproduct and results in oxidative stress.
Also, we can create them as we eat and digest food. It’s also worth noting that overeating further increases free radical production. As we eat more, our cells release more activated oxygen than normal, generating higher levels of free radicals.
Free Radicals In Food
Free radicals are found in certain foods, namely:
- Fried foods
- Refined carbohydrates
- Sugars and sweets
- Alcohol
While free radicals do not occur naturally in most foods, they can develop under certain storage and cooking conditions.
For example, deep frying and cooking with lots of fats and oils can lead to the process of oxidation because of the air and heat exposure. Foods that are high in fat and oil content are more prone to oxidation when they’re improperly stored or cooked at high temperatures.
Additionally, foods with preservatives like sausage, bacon, and salami produce more free radicals. Red meat is a notable free radical generator because it has high iron content, which makes it vulnerable to oxidation.
Environmental Exposure
Finally, there are many environmental sources that produce free radicals, including exposure to:
- Air pollutants
- Cigarette smoke
- Pesticides
- UV rays
- Ozone
- Industrial chemicals
How To Reduce Free Radicals In The Body
Some level of oxidative stress is inevitable. However, there are easy, natural ways to reduce free radicals in the body and stave off oxidative stress.
Eat Antioxidant-Rich Foods
Antioxidants—healthful compounds in fruits, vegetables, and healthy fats—can help by neutralizing free radicals.
Foods that pack beta-carotene, lycopene, and lutein particularly aid in free radical reduction. These include:
- Tomatoes
- Corn
- Brussels sprouts
- Carrots
- Collard greens
- Apples
- Mangoes
- Blackberries
- Raspberries
- Strawberries
Additionally, other antioxidant foods with more than one vitamin include spinach, beets, red bell peppers, figs, blueberries, and dark chocolate.
Exercise Regularly
Secondly, studies show that regular exercise alleviates the negative effects of cell damage. Of course, exercise also offers countless overall health benefits, ranging from a reduced risk of mortality causes to a better mood and weight management.
But wait, does exercise cause free radicals? Just note that exercise and free radicals have a nuanced relationship. Exercise at a high-intensity level can contribute to oxidative stress in the body because of muscle fatigue and an increased demand for oxygen once you’re breathing heavily. Fortunately, frequent exercise is also suggested to improve the body’s ability to shield itself against oxidative stress. It can lower free radical production and boost the amount of antioxidant activity since antioxidants reduce free radicals.
Take the Right Supplements
Last but not least, antioxidants such as vitamins A, C, and E, selenium, certain phytonutrients, and polyphenols all help neutralize free radicals. For a daily insurance policy against cell damage, HUM’s Air Patrol can help meet your antioxidant needs.
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