by Ben Fuchs

One of the healthiest lifestyle strategies is easy and won’t cost you anything. In fact you’ll probably end up making money in the long run. I’m talking about intermittent fasting (IF), a healthy idea that’s been practiced for thousands of years. Intermittent fasting turns on genes that stimulate growth and repair and anti-aging, especially in combination with exercise. If done correctly it can help keep the body in fat burning mode. And it’s got important effects on stimulating motivation and drive and brain power. After all when someone is young and ambitious we often say that they are… “hungry”

In a famous experiment in the 1940’s scientists from the University of Chicago showed that they could increase the lifespans of animals by up to 20 percent simply by denying them food every 3rd day. And in a review by that was published in 2007 in the American Journal of Clinical Nutrition, researchers from U C Berkeley found that alternate day fasting could save lives by decreasing risks for heart disease and cancer, and diabetes, the three leading causes of death in the United States, Moreover they found that they’re important for the nervous system and the brain, improving cognitive function and providing protection from Alzheimer’s Disease and Parkinson’s Disease.

There’s also an important insulin connection to the benefits of fasting. Insulin is a type of Master hormone, in the sense that it up-regulates many different cell activities; and it affects every single cell. The prime stimulus for insulin secretion is food. When we eat any carbs our protein cells get drenched in insulin. In addition to feeding cells, insulin tells cells to divide and grow. Insulin turns on cellular activates. Biochemists call that up-regulation, which, while important, is helpful only in the right context. For instance, if we’re lifting weight and we’re building muscle, exercising etc. If we live the typical American sedentary lifestyle, this up regulation is not necessarily a good thing. Elevated blood fats, hypertension, skin problems like acne and psoriasis, cysts and growths and endometriosis are all possibilities if cells are stuck in overdrive from too much exposure to insulin.

Even worse if we’re constantly eating and insulin is constantly being secreted eventually cells become immune to insulin’s effects on cell nourishment and feeding.
Unfortunately, you’ll still have enough insulin around to stimulate cell growth and division, and up-regulation activates, except now cells will be upregulated in state of starvation that’s VERY, VERY BAD!! This unfortunate insulin issue is behind every single chronic degenerative disease you can name. Doctors call the various breakdowns in the body that are associated with dysfunctional, messed up insulin, Metabolic Syndrome. Which means basically everything or anything can go wrong. High blood pressure, elevated blood fats and cholesterol, heart disease, cognitive breakdown etc. eye diseases, and osteoporosis are all examples of Metabolic Syndrome symptoms that can be traced back to elevated insulin secretion.

Of course using nutrients to potentize insulin is always a good idea. Vitamins like niacin, thiamine, Vitamin A and minerals, like chromium, vanadium and zinc can be helpful. You want make sure you’re getting some regular exercise too. But there is no quicker way to get insulin back in line and to improve longevity, increase muscle growth and generally slow down the aging process, than to reduce caloric intake and make it habit to fast once or twice a month. (Natural News)>

by Mary Miller

It’s no wonder carrots are a staple of most salads and dishes around the world, cakes included. Eating just one carrot a day can provide a person will multiple benefits, chief of which is maintaining excellent eye health.

The common carrot, also known by its scientific name of Daucus carota subsp. sativus, is a member of the carotenoid family. Like many other carotenoids, carrots contain beta-carotene, a powerful antioxidant which the body converts to vitamin A during digestion. The vitamin, in particular, is crucial to ocular health. Without it, a person is at risk of developing eye problems such as xerophthalmia, a progressive condition that can lead to impaired vision and night blindness. In small children, it could even result in possible blindness.

The average carrot has around 12,000 international units or IU of vitamin A or over 241 percent of what the body needs in a day. That means, that a cup of carrots has well over the recommended daily allowance of vitamin A for both men and women, both of whom only need 900 and 700 micrograms, respectively.

The uses of vitamin A

The vitamin A that’s found in carrots isn’t just limited to protecting your eyesight. It’s also beneficial to other parts of the body as well. For instance, vitamin A boosts the immune system and promotes cell growth. It is also necessary for the proper function of your heart, lungs, kidneys and other organs.

The peels of the carrot, which most people discard, is a treasure trove, especially when it comes to antioxidants. In particular, beta-carotene — as well as half of the carrot’s antioxidant contents — is found in the outer layer. These antioxidants prevent oxidation and fight the free radicals in the body, which cause tissue damage and oxidative stress. What’s more, antioxidants like beta-carotene reduce the risk of certain cancers, such as prostate and gastric cancer. In the U.S., the American Cancer Society estimates that over 160,000 cases of prostate cancer and 26,000 cases of stomach cancer will be diagnosed this year alone. It also could lower a person’s risk from coronary heart disease.

Other nutrients found in carrots

More than just vitamin A, carrots are loaded with many other nutrients. They are low in calories, saturated fat, and total fat, but rich in fiber. Fiber promotes healthy digestion and absorption. Soluble fibers help prevent the buildup of cholesterol in your blood vessels, additionally protecting you from high blood pressure and other heart diseases.

Other nutrients found in carrots are potassium, magnesium, vitamins A, E, K and vitamin C, which is also an antioxidant. Carrots also come in a variety of different colors other than orange, such as yellow, red, and purple carrots. These kinds of carrots contain amounts of lutein, lycopene, and anthocyanins, respectively. These nutrients all aid in combating a host of health problems and chronic diseases. (Related: Carrots over cough medicine! Discover why this veggie is a natural solution).

The humble carrot is truly a versatile vegetable. They complement nearly every meal without having an overpowering flavor. They can be chopped, shredded, steamed or boiled, and then some. Cooked or raw, the possibilities are endless. Even eaten on their own, they make the perfect healthy snack for kids and adults alike. (Natural News).

by Ellaine Castillo

Bananas (Musa × paradisiaca L.) are some of the most common fruits in the world. Aside from its fruit, other parts of the banana plant, which are usually just thrown away or ignored, also have their own uses. In a study, published in Czech Journal of Food Sciences, they observed that juice extracted from banana stem contains antidiabetic compounds.

Diabetes is a metabolic condition wherein blood sugar levels are above what is considered normal. This is caused either by insufficient insulin production or reduced sensitivity to insulin. Insulin is the hormone responsible for keeping blood sugar levels in check and without its effects, blood sugar will build up.

In past studies, phytochemicals in bananas have been observed for their potential in treating diabetes. Some of the ways through which these phytochemicals work are by inhibiting carbohydrate-digesting enzymes and glucose adsorption, as well as promoting antioxidant activity. However, these phytochemicals have not been studied and developed into phytomedicines or products that possess antidiabetic activity. In addition to this, not all bananas are the same. This means that these phytochemicals and their corresponding bioactivities might not be present in all bananas. These variations can be attributed to factors, such as environmental conditions.

For this study, the researchers determined the effect of environmental conditions on antidiabetic compounds found in stem juice extracted from bananas planted either in Vietnam or a greenhouse in the Czech Republic. They performed metabolite profiling and discovered that there were variations in the compounds in the samples. It was observed that stem juice from bananas grown in the greenhouse only had nine out of the 17 compounds that were screened for, while stem juice from bananas grown in Vietnam had 12.

In addition to this, antidiabetic activity was also determined based on the inhibitory effect on alpha-amylase and alpha-glucosidase, which are carbohydrate-digesting enzymes, as well as their ability to inhibit cells from turning into adipocytes. Researchers observed that stem juice from both sources had the same level of inhibition for alpha-glucosidase. This inhibitory activity was also shown to follow a dose-dependent manner. Meanwhile, there was no significant inhibition of alpha-amylase for both samples, although stem juice from the bananas grown in Vietnam did have a slightly higher level of inhibition. Lastly, the researchers also saw that neither of the samples was able to prevent cells from turning into adipocytes.

The results of this study show that juice from the banana stem, which is typically considered waste, contains phytochemicals that exhibit antidiabetic potential. Although environmental conditions affect the phytochemicals that are present, the level of alpha-amylase inhibition remains constant regardless of where the banana was planted. These results show that bananas can also serve as a natural source for potential diabetes treatments, reducing the need for harmful antidiabetic drugs in the future. (Natural News).

by Vicki Batts

Recent research has shown that vitamin D supports overall brain health, and that this vital nutrient can even help relieve depression. Estimates suggest that at least one billion people struggle with vitamin D deficiency worldwide, and another 350 million suffer with depression. While it may not be a cure-all, ensuring that you are getting enough vitamin D can help take the edge off of a depressed mind — and can help support better overall health, too.

Multiple studies have shown that there is a direct link between vitamin D deficiency and depression, but vitamin D is needed for much more than that. The “sunshine vitamin,” like other nutrients, plays multiple roles in the human body. For example, vitamin D is essential for healthy bones, as well as a healthy brain.

Understanding vitamin D and depression

As Be Brain Fit reports, ensuring your brain is healthy is the “first line of defense” when it comes to keeping depression at bay. Vitamin D is essential for brain health across the lifespan. It’s essential for proper brain development in the womb and early childhood, and it helps keep your brain healthy as you age by fending off cognitive decline. The benefits of vitamin D can be felt regardless of age.

In seniors, the benefits of vitamin D are especially notable. As sources explain, vitamin D deficiency in older adults is linked to multiple brain disorders including depression, dementia, borderline disorder and schizophrenia.

Conversely, studies have shown that supplementing with vitamin D can boost mood, improve memory and support overall brain function.

How vitamin D works in relationship to depression is not yet fully understood but researchers know that it helps. As a study published in 2017 concluded:

“Clearly, eating food that is rich of vitamin D, taking dietary supplements to improve vitamin D deficiency, and spending time in the sunshine and/ or exercising outdoors may improve mental well-being in patients with depression. Although several issues in the relationship between depression and low levels of vitamin D remain controversial and are in need of further studies, the literature is already providing enough data to recommend screening for and treating vitamin D deficiency in subjects with depression, which is easy, cost-effective and may improve depression outcomes.”

In their research, the study authors note that treating depression with vitamin D supplementation can take time and that it’s not an instantaneous remedy. The team also notes that there are many factors which can contribute to depression beyond just vitamin D deficiency.

Be Brain Fit reports that while the mechanisms by which vitamin D works to fight depression are not yet confirmed, it is believed that vitamin D increases production of brain chemicals called monoamines. Monoamines include “feel-good” neurotransmitters like serotonin, dopamine, and norepinephrine.

Science has also shown that vitamin D deficiency may also promote inflammation in the brain –leading some to posit that perhaps inflammation is the true cause of depression.

More about vitamin D

In the United States, it’s estimated that 42 percent of people don’t get enough vitamin D. The daily recommended intake of vitamin D is 400 to 800 IU (International Units), but some research indicates that vitamin D needs may be much higher than that — especially for people who aren’t regularly exposed to sunlight.

Experts say that blood levels of vitamin D should be between 20 and 30 nanograms per milliliter (ng/mL).

There are a few ways in which one can get vitamin D. Sun exposure is a great way to get your vitamin D, but it can be an unreliable source due to differences in sunlight across seasons and time of day, as well as differences in absorption from person to person. Foods that contain vitamin D include fatty fish like salmon, mackerel and sardines, along with pastured eggs, mushrooms and yogurt.

Vitamin D supplements are a great option to help ensure you’re getting enough, but you should always speak with a naturopath or other trusted holistic care professional before beginning a new supplement. (Natural News).

by Gary Harvey

I love this subject.

You know why?

Because for too long we’ve relied on health officials — and they get things wrong. And many times they’re slow to admit it.

It’s time “we the people” were more informed about health matters and stopped relying blindly on what the doctor or some other presumed expert tells us. It’s time we took responsibility for our own health decisions.

And that’s what this article is inviting you to do. As well as that, I’m sharing some vital information that reverses the WRONG advice these health managers have been giving us for decades.

WHEN THE TROUBLE STARTED

This low-fat gospel started to become mainstream dogma back in 1977.

After that, a whole slew of health problems proliferated around the world, especially in the affluent West. These problems include “The Obesity Epidemic” and “The worldwide diabetes epidemic.” Yes, that’s exactly how the NIH website describes the plight we’re now in. (For our non-American readers, NIH is the US government’s National Institutes of Health).

Healthline.com has a stunning graph that shows that the obesity rate started to climb from 1977, and it hasn’t stopped yet.

One of the most important recent studies that upset the low-fat apple cart was reported in The Lancet, a prestigious British medical journal. The report said, “Diet is one of the most important modifiable risk factors for cardiovascular disease[…] and current guidelines recommend a low-fat diet.” This report on the Prospective Urban Rural Epidemiology (PURE) study goes on to recommend those guidelines be changed.

Yep, that low-fat diet was a big fat problem. It helped produce the present set of human health tragedies.

And it’s hard to knock this study. It assessed a decade of eating patterns by 135,335 people from 18 countries. They were looking for any connections between carbs and fats on the one hand and heart disease and death on the other.

CONCLUSIONS?

In plain language (mine!), they found:

Eat more fat – and live longer.

Eat more carbs – and die sooner.

Or as The Telegraph put it in the UK, “Low-fat diet could kill you.”

The study found that it doesn’t make any difference if it’s saturated fat or unsaturated fat. You need both, my friend… as well as fruit and veggies every day.

The British food guidelines are very clear about this. They say that processed foods that are labeled as low-fat, lite or low-cholesterol “should be avoided.”

One more reason: Low-fat food tends to taste bland, so manufacturers add sugar, HFCS (corn syrup), and salt to pep up the flavor so consumers will buy their stuff. All that salt and sugar is bad for you.

So… I’m done with low-fat yogurt, skim milk, low-fat cheese and the like because eating fat doesn’t make you fat. It may in fact save your life.

Just don’t go overboard. Your best choice is a balanced diet, with about one third of your energy coming from foods with healthy fat like meat and dairy. And make sure you eat around 4 serves per day of fruit and veggies (including legumes).
***
Question: Which fats are good? The unsaturated ones like vegetable oils (olive, sesame, sunflower, but NOT palm oil), nuts (almonds, cashews, peanuts, pecans, walnuts), seeds (flaxseed, sunflower, pumpkin, sesame), oily fish (salmon, herring, sardines, trout), and avocado. As well as those unsaturated fats, here are some healthy saturated fats: coconut products, carob, Brazil nuts, peanut butter.

Question: What about trans fat? Bad, even dangerous. So read the ingredients list on the back of the pack, not just the “no trans fats” advertising on the front. Labeling laws permit manufacturers to round down.

Question: What’s the difference between unsaturated fat and saturated fat? A simple yardstick that gets it right most of the time is that one type stays liquid at room temperature (the unsaturated fats, such as olive oil). The other type doesn’t. For example, beef and cheese.

Question: What about sausages, salamis and processed meats? No good. It’s all the additives. (Natural News).