Metabolism

Leveraging Probiotics for Weight Loss

Obesity is one of the most common health conditions throughout the world. Being overweight can lead to a host of chronic medical conditions that may shorten your life expectancy and cause serious issues as you age. As such, the medical community is always looking for ways to combat this growing health crisis. In recent years, the use of probiotics has emerged as a potential way to encourage weight loss and live a healthier lifestyle. Here is what you need to know about probiotics and how you can leverage this to shed that weight once and for all.

What Are Probiotics?

To understand how to use probiotics for weight loss, you need to learn more about these live microorganisms. Some foods boast naturally occurring probiotics while other products intentionally include this feature for health purposes. The most common way that most people get their probiotics is through the use of dedicated supplements. These supplements offer significant doses of live bacteria, most commonly in the form of Lactobacilli and Bifidobacteria. These live bacteria are primarily known for their ability to boost the presence of healthy gut bacteria.

Benefits of Probiotics

Over the last few decades, scientists have zeroed in on how probiotics can be instrumental in boosting the function of the body’s immune system, lowering levels of harmful inflammation and aiding in the ability of the nervous system to work at optimal levels of productivity. In addition, some research has also demonstrated that the use of probiotics may be beneficial when treating certain skin and oral conditions.

Probiotics are also the star when it comes to improving your gut health. A balanced gut microbiome is essential to your overall health and wellness. The connection between gut and brain health has suggested that probiotics may prove useful in treating some types of anxiety and depression.

Leveraging Probiotics for Weight Loss

One of the most exciting emerging benefits of probiotics is how these supplements may be able to aid in weight loss efforts. Recent research has shown that the risk of obesity can be related to the gut microbial dysbiosis.

Because they are active microorganisms, probiotics are known for their ability to regulate and improve the gut’s microecosystem. This may lower levels of chronic inflammation and oxidative stress. As a result, probiotics may be instrumental in preventing and treating obesity through their ability to regulate and support the gut microbiota.

Additionally, the use of probiotics is believed to improve sensitivity to insulin. The live microorganisms may also positively influence your appetite and metabolism.

A 2019 study out of China looked at 12 randomized controlled trials to determine the effects of probiotics on obesity. The findings of the meta-analysis found that 10 of the studies demonstrated changes in body weight, 11 showed positive reductions in BMI, eight studies reported a change in the circumference of the waist measurements and nine studies showed reductions in fat mass with six demonstrating a change in fat percentage.

Protecting Against Weight Gain

An additional study demonstrated that the use of probiotics may also guard against future weight gain. A study of 20 men in 2015 gave the participants a multi-strain probiotic over the course of four weeks as they followed a high caloric and high fat diet. The men on the probiotic gained 3.12 pounds as compared to 5.06 pounds for the participants who took the placebo. All of the men were at a healthy weight when the trial started.

Because obesity is such a widespread health issue for nearly any developed nation, the results of this research could have potentially significant advantages in the battle against the bulge.

Incorporating Probiotics Into Your Diet

Up until the time when the use of supplements became mainstream, health-conscious individuals were forced to get their probiotics from food. The most common food that people turn to for probiotics is yogurt. However, it is important to note that not all yogurt contains live probiotics. Because of this, you need to be intentional about choosing yogurt that contains active or live cultures.

Other good sources of probiotics include sauerkraut, kimchi, tempeh, kefir, pickles and some types of cheese. Clearly, not everyone enjoys a steady diet of these types of foods. If this is the case, you can turn to a high-quality supplement that provides both probiotics and prebiotics to ensure that you are getting adequate amounts of probiotics into your daily diet. For some individuals, this is a much easier way to ensure adequate amounts of probiotics to promote weight loss.

Regardless of whether you are looking to lose weight or improve your gut microbiome, it is likely worth your time and monetary investment to explore how probiotics can boost your overall health and meet all of your wellness goals.

Getting More Exercise Proven to Increase Lifespan

Feb 17 by Ewcopywriting

While many people go hard after exercise so that they can look better, getting in shape is about more than looking your best in a swimsuit. Getting more exercise has been proven to protect your heart, boost brain function, curb appetite and even prolong your life. Here are just a few of the reasons why you should abandon your couch potato habits and get moving.

Exercise Prolongs Your Life

The most convincing reason to make exercise a part of your lifestyle is because it has been proven to prolong your life. A 2019 study out of the Swedish School of Sport and Health Sciences in Stockholm found that individual mortality risk decreases with increased levels of exercise. These results are the same regardless of age, gender and general level of fitness.

Even moderate amounts of exercise can lead to greater longevity. Replacing only 30 minutes per day of inactivity with physical movement may boost your lifespan. A 2017 study out of the Columbia University Vagelos College of Physicians and Surgeons in New York City found that those who sat for less than half an hour at a time had the lowest risk of early death.

The study also showed that if you have a job that is sedentary, it is a good idea to be diligent about getting up every 30 minutes to walk a bit. Doing so may lower the risk of a premature death. It is the short spurts of regular movement that may be the key to longevity.

Exercise Protects Your Heart

Consistent exercise can also keep your heart young. A study conducted by researchers at Johns Hopkins University in Baltimore demonstrated that it is never too late to protect your heart through regular exercise. The findings of the study showed that engaging in 150 minutes of moderate to vigorous exercise every week during the middle age years can reduce your risk of heart failure by up to 31 percent.

What was most surprising was the finding that beginning to engage in moderate activity in middle age may reduce the risk of heart failure by 23 percent. This shows that it is never too late to get going with your exercise routine, even if you are starting at a baseline of no regular physical activity. Even making this important lifestyle change later in life can have beneficial effects.

Exercise Improves Brain Function

There is no shortage of research to prove that regular exercise improves brain function. Moving your body and working up a sweat can help to slow down the normal aging of the brain. Exercise may also mitigate the odds developing mild cognitive impairment (MCI).

A study from the University of Miami Miller School of Medicine in Florida revealed that for seniors, spending a minimum of at least 52 hours exercising over an average period of six months may boost the brain’s processing speed. This makes it easier for the brain to process data and perform tasks. This benefit was observed in seniors with no diagnosed cognitive impairment as well as with those who had been previously diagnosed with MCI. Comparatively, seniors who exercised for an average of only 34 hours over the same time period did not report any benefits.

It is important to note that while there was a definite link between cognitive function and the amount of exercise, the intensity of the activity did not appear to have an impact. Lower intensity exercises were just as effective at providing advantages as more intense activity. The benefits were observed regardless of whether the activity was high-intensity aerobic exercise, strength training or yoga.

Exercise Curbs Your Appetite

Many people erroneously believe that exercise will make you hungrier. However, numerous studies have demonstrated that aerobic exercise actually decreases your overall appetite. This happens as a result of the effect of exercise on the hormones that control your hunger levels.

A study out of the Albert Einstein College of Medicine in Bronx, New York set out to explain why appetite was suppressed after exercise. The results suggest that the increased amount of body heat that occurs as a result of physical activity works to stimulate specific receptors in the brain that decrease the desire to eat.

Getting More Exercise is Valuable in Every Way

All of these reasons point to the fact that getting more exercise is beneficial in a myriad of ways that stretch well beyond just looking good. While it is certainly understandable to want to keep your weight in the healthy range so that you can fit into all of your favorite clothes, these other compelling reasons provide even more motivation to stick with your program. You owe it to your physical and mental health to be intentional about making regular exercise a part of your everyday routine.

The Importance of Omega-3 Fatty Acids and Why They’re Crucial to Your Health

Jan 27 by Ewcopywriting

Omega-3 fatty acids are one of the most elusive nutrients in the typical American diet, and one that many people miss out on getting enough of. Unlike omega-6, omega-3 is not found in many commonly consumed foods, so most people have to be intentional about getting adequate amounts of this beneficial fatty acid. Gaining a clear understanding of the importance of omega-3 fatty acid for adults and children alike can have a profound effect on your overall health. Here is what you need to know about the importance of omega-3 fatty acids and why you should be purposeful about consuming them regularly.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat, a type of fat that the body is unable to make on its own. Because the body cannot produce omega-3, it is designated as “essential,” meaning that it must be obtained via the diet.

There are various unique types of omega-3 fatty acids, distinguished by their structure and size. The three most common types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

Where to Find Omega-3 Fatty Acids

So if your body does not naturally produce these essential fatty acids, where can you find them? The best source of omega-3s are oily fish. Good choices include salmon, trout, mackerel, sea bass and sardines. You can also get minimal amounts of ALA by eating flax seeds, chia seeds, walnuts and various plant oils. If you know that you are not likely to consume these food products, you would be wise to look into getting your omega-3 fatty acids through a high-quality dietary supplement.

The Difference Between Omega-3 and Omega-6 Fatty Acids

It is important that you do not confuse omega-3 fatty acids with their omega-6 counterparts. While both types of fatty acids deliver benefits to the body, there needs to be a proper balance between the two in order to reap optimal benefits. Similar to omega-3s, omega-6s are considered to be essential fatty acids.

Omega-6 fatty acids are found primarily in seeds, nuts, leafy vegetables, grains and vegetable oils. These fatty acids help to promote bone health, keep your metabolic system in check, encourage healthy skin and hair growth and much more.

Most Americans tend to consume an unhealthy ratio of omega-6 fatty acids to omega-3 fatty acids. While the optimal ratio would be somewhere between 1:1 and 4:1, ratios between 15:1 and 17:1 are more realistic when following a typical Western diet. This is primarily because Americans tend to consume large amounts of cooking oils and grains that contain omega-6 as opposed to eating more foods that boast a high amount of omega-3s.

Too much omega-6 intake is harmful, leading to excess amounts of inflammation in the body. The good news is that you can counteract this abundance of omega-6 by being mindful about consuming more anti-inflammatory omega-3 fatty acids.

The Importance of Omega-3 Fatty Acids

There is no shortage of benefits to getting an adequate amount of omega-3 fatty acids in your diet. Here are a few of the key benefits to consider.

Anti-inflammatory Agent

Sufficient amounts of omega-3s will act as an anti-inflammatory agent.

Heart Health

In addition to boosting overall heart health, omega-3s work to regulate the body’s blood clotting function.

Thyroid Function

By regulating thyroid function, you will also enjoy a better metabolic response.

Mood Booster

Consuming just a small amount of omega-3 fatty acids can produce a meaningful positive effect on your mood. Not only will omega-3 naturally boost your emotional and mental health, but it can also improve sleep quality.

Bone Health

By positively affecting the calcium balance throughout your body as well as membrane function, adequate amounts of omega-3s will promote bone health.

Immune System Function

Taking in the right amount of omega-3 has also been shown to promote solid immune system function and gut health.

Signs You May be Deficient in Omega-3s

There are a number of signs that you can watch out for to determine if you may not be getting enough omega-3s in your diet. Many individuals diagnosed with depression determine that they are low in omega-3 intake. Some people first notice the deficiency when the health of their skin begins to deteriorate. Skin that unexplainably becomes dry or irritated could be a sign of an omega-3 deficiency.

In the same way omega-3 intake can promote healthy and hydrated skin, it also helps to keep your hair looking its best. Hair that suddenly appears dry or brittle may be the result of not getting enough omega-3 in your diet. This fatty acid also plays an important role in maintaining good eye health. One last telling symptom of an omega-3 deficiency is recurring joint pain or stiffness in the body.

While there is no specific test to measure the levels of omega-3s in your body, your health care provider can look for clues in other lab results to try to determine if you need to increase your intake of this crucial fatty acid. Aside from including more omega-3 rich foods in your diet, taking a high-quality dietary supplement like Resverchron can help you get an adequate amount of omega-3’s, along with other important vitamins and minerals.

Omega-3 Fatty Acid Recipes

Now that you know what omega-3 fatty acid is, why it is important and the signs that you may be deficient, you can take control over this part of your health and take the necessary steps to boost your intake of this essential fatty acid. Below are a few simple and delicious recipes to get you started.

Poached Salmon Salad

Ingredients

Salmon:
1/4 c. dry white wine
1/4 c. water
2 (6 – 8 oz. filets) wild-caught salmon
2 tbsp. butter, softened
1 – 2 tsp. parsley
salt and pepper to taste

Salad:
1 1/2 c. lettuce of choice, chopped into bite-size pieces
1/4 small red onion, chopped
1 avocado, cut into 1/2-inch pieces
2 tbsp. red wine vinegar
2 tbsp. olive oil
1/2 c. fresh parsley
salt and pepper to taste

Directions

Put white wine and water in a large, non-stick skillet. Heat over medium-high heat for about five minutes.
Add salmon filets, dotting with softened butter. Season with parsley, salt and pepper.
Bring liquid to a boil, then reduce heat to medium. Poach salmon at medium heat for 10 to 15 minutes, or until flesh is opaque.
Combine lettuce, red onion, avocado, red wine vinegar, olive oil and parsley in a large bowl. Salt and pepper to taste. Place poached salmon filets on top of the salad and enjoy!

Omega-3 Smoothie

This delicious and simple-to-make smoothie provides a number of omega-3-rich ingredients. Enjoy daily for a healthy boost of the omega-3 fatty acids your body craves!

Ingredients

8 oz. non-dairy milk of choice (coconut, flax or almond milk work well)
1 banana, peeled
1 c. spinach
1 tbsp. peanut butter or almond butter
1 tbsp. walnuts, chopped
1 tbsp. flax seeds, ground
1/2 tbsp. chia seeds

Directions

Combine all ingredients in a blender.
Blend until smooth. Pour into a glass and enjoy!

No-Bake Omega-3 Energy Balls

These yummy and nutritious no-bake energy balls can be enjoyed as a snack or healthy dessert by adults and kids alike.

Ingredients

1 c. walnuts or almonds, chopped
1/2 c. green pumpkin seeds (pepitas)
1/2 c. rolled oats
1/2 – 3/4 c. raw honey
5 tbsp. cocoa powder
3 tbsp. peanut butter (or nut butter of choice)
2 tbsp. flax seeds
1 tbsp. coconut oil
1/4 tsp. Himalayan sea salt

Directions

Add nuts, pumpkin seeds and flax seeds to food processor. Pulse until finely ground.
In a medium bowl, combine nut/seed mixture with rolled oats, cocoa powder and sea salt. Mix well.
Add honey, nut butter and coconut oil. Stir until smooth.
Form mixture into tablespoon-size balls.
Place on cookie sheet or plate and put in refrigerator for 10 – 15 minutes, or until firm.

Complete Guide to the Health Benefits of Curcumin

Jan 13 by Ewcopywriting

One of the hottest trends in health and wellness is curcumin, a compound found in the popular spice turmeric. Turmeric is actually comprised of over 100 distinct compounds. The most significant of these compounds is curcumin. Here is what you need to know about the health benefits of curcumin and why many health enthusiasts are diligent about making it an integral part of their diet.

What is Curcumin?

The health benefits of curcumin, a compound found in the spice turmeric, are becoming more widely known. Turmeric is a plant that hails from Central America and India whose root is used as a common ingredient in most Indian cuisines. Its distinctive bright yellow color is easily recognized; it is the curcumin it contains that gives turmeric this unique color.

The Mayo Clinic defines curcumin as a functional food. This designation means that the food has potentially positive health benefits above and beyond the basic nutrition that it provides. Here are a few of the standout nutritional facts when looking at one tablespoon of ground turmeric.

approximately 25 calories
4.4 grams of carbohydrates
less than one gram of fat
1.4 grams of fiber
measurable amounts of iron, manganese, vitamin B6 and potassium

Health Benefits of Curcumin

Boasting a host of antioxidants and numerous anti-inflammatory benefits, there is no doubt that curcumin is a nutritional superstar. While it can be challenging to list all of the health advantages of this spice, here are a few of the key benefits that you need to be aware of.

Anti-inflammatory Agent

One of the most promising bodies of research regarding curcumin suggests that it acts as an anti-inflammatory agent in the body. This makes it potentially beneficial for people fighting inflammatory conditions such as diabetes and arthritis.

Improves Skin Health

Curcumin’s anti-inflammatory properties also make it an effective compound for promoting the health of your skin. In addition to boosting the radiance of your complexion, curcumin can also soothe acne symptoms, help to protect against psoriasis and eczema flare-ups and increase the rate of wound healing.

Promotes Cellular Health

One of the most studied potential benefits of curcumin consumption is how the compound may be able to help protect cellular health. A growing amount of research is beginning to demonstrate that curcumin may target cells that can lead to cancer development. The strongest correlation has been seen in the protection against unhealthy cell growth in the breast, bowel, stomach and skin. This protection can be largely attributed to the ability of curcumin to guard against free radicals.

Supports Weight Loss Efforts

Many people turn to curcumin as a tool to help them in their weight loss efforts. Preliminary research shows that this herbal compound is supportive in the quest to maintain a healthy weight.

Helps Maintain a Healthy Mood

In a study on rats, it was demonstrated that a higher intake of curcumin increased levels of the body’s brain-derived neurotrophic factor (BDNF). Lower levels of BDNF have been linked to an increased rate of depression.

Protects Cognitive Health

Like depression, the onset and acceleration of Alzheimer’s disease is also related to a decrease in BDNF. By helping to keep the critical nerve cells healthy and functioning at optimal levels, the addition of curcumin to the diet may also help protect against degenerative cognitive conditions. The way curcumin works to guard the memory and boost overall brain function may also be related to its ability to promote healthy levels of BDNF.

How to Incorporate Curcumin Into Your Diet

Now that you understand all of the healthy benefits of curcumin, you are probably wondering how you can incorporate this spice into your diet. Here are just a few of the ways that you can make this compound found in turmeric an integral part of your healthy eating routine.

Blend it Into Your Next Smoothie

Fresh turmeric root is a great addition to your morning smoothie. You can also add a bit of the ground spice to get in your daily dose of curcumin. While it normally possesses a strong flavor, putting turmeric in a smoothie will usually disguise it when used in moderation.

Here is a great, easily customizable recipe that will give you all of the health benefits of curcumin in a convenient and delicious smoothie that can be enjoyed daily.

Turmeric Fruit Smoothie

Ingredients

1 – 1 1/2 c. dairy-free milk of choice (coconut or almond milk works great!)
1 banana, peeled and chopped
1 c. fruit of choice, chopped (mango, blueberries, goji berries, pineapple, orange and papaya all work well)
2-3 inches fresh turmeric root, peeled and chopped (or 1-2 tsp. turmeric powder)
1 tsp. fresh ginger, peeled and chopped
1 tsp. coconut oil

Directions

Place all ingredients into a blender; blend until smooth.
Pour into cups and enjoy!

Topping Vegetables

The peppery aftertaste of turmeric makes it a good addition to nearly any roasted vegetable recipe. The spice works particularly well with roasted cauliflower or any type of root vegetables such as potatoes or carrots. You may also want to try sprinkling it on your favorite greens, including kale and collards.

This yummy recipe for roasted vegetables with turmeric gives you the anti-inflammatory and other health benefits of curcumin, and makes a healthy and flavorful addition to any meal.

Turmeric Roasted Vegetables

Ingredients

2 c. potatoes of choice, peeled and cubed
1 c. broccoli florets
1 c. cauliflower florets
1 c. carrots, peeled and chopped
1/2 c. radishes, cut in half
1/2 c. turnips, cut in half
3 tbsp. olive oil
1-2 tsp. turmeric powder
1/2 tsp. cumin
1/4 tsp. black pepper
Salt to taste

Directions

Preheat oven to 425 degrees.
In a large bowl, combine all vegetables with olive oil. Toss until completely coated. Add salt to taste.
Spray a large baking sheet with cooking spray. Place vegetables in a single layer, arranging them evenly across the sheet.
Roast vegetables for 30 – 35 minutes, or until vegetables reach desired tenderness, stirring halfway through.

Take a Supplement

Because curcumin is not easily absorbed into the bloodstream, you will see the greatest benefits by taking it in supplement form. It is easy to find curcumin in supplement form online or at nearly any health food store. The product Oncochron also provides cucumin, in addition to a variety of other natural substances that support healthy cell growth and help maintain healthy cellular inflammatory processes.

When the genetic material of the body’s cells becomes irreparably damaged, they are programmed to destroy themselves via a natural mechanism called apoptosis. When this process is not working properly, unhealthy cell growth can result. Curcumin works specifically to support the healthy functioning of apoptosis within the body’s cells.

Once you realize how easy it is to incorporate curcumin into your diet, you will wonder what took you so long to do so. Because there are no serious side effects to being purposeful about increasing your intake of moderate amounts of curcumin, you have nothing to lose by giving it a shot.

Whole Body Vibration Benefits the Microbiome and More

Oct 14 by Ewcopywriting

While you may not be familiar with whole body vibration, or WBV, it’s a practice that has been around for several decades. New research has found that whole body vibration benefits include a reduction in inflammation, while it also promotes a healthier gut microbiome.

What is Whole Body Vibration?

Initially introduced in the early 1990s, whole body vibration is a form of passive exercise that involves using vibrations to send waves of energy through the entire body. The process involves standing, sitting or lying on a platform and enduring a series of vibrations. The vibrating energy causes your muscles to contract and expand repeatedly throughout the process, helping to grow and tone muscle mass. Daily 15 minute sessions may promote weight loss, improve blood flow and decrease the production of stress hormones.

In one recent study, subjects were divided into two groups, and each group had their oxygen intake and energy usage measured during physical activity. The subjects in the first group were subjected to WBV treatments before the trial, while the second group did not participate in WBV activities.

The researchers found that those subjects who received the whole body vibrations experienced over 22 percent greater oxygen intake and 20 percent greater energy usage. This indicates that the use of WBV along with a regular exercise routine may promote greater weight loss.

Additional research has found that whole body vibration benefits also include reversing conditions such as fatty liver disease and glucose intolerance. It has also been found to be effective in alleviating back pain, reducing bone loss and improving muscle coordination in senior adults. As more studies are conducted, there’s hope that WBV treatments will be effective in promoting better health in other ways.

New Research Pinpoints Whole Body Vibration Benefits

A recent study at Augusta University in Georgia focused on discovering why and how WBV treatments improve metabolic health, after discovering the positive effects it exhibited for type 2 diabetics. The research project involved studying mice with leptin deficiencies, since this abnormality raises the risk for obesity and insulin resistance. Obesity and insulin resistance both increase the risk of type 2 diabetes, so the researchers sought out test mice that exhibited these characteristics.

The study involved examining the microphages in the mice, which are cells in the immune system that are associated with the gut microbiome and general body inflammation. The mice were separated into a control group and a test group, with the mice in the test group receiving daily WBV treatments for a period of four weeks. At the end of the four weeks, each of the mice was evaluated by taking body fat and stool samples for analysis.

One of the findings involved an increased diversity in the gut microbiome, which helped reduce inflammation. In particular, the presence of alistipes, a type of bacteria that promotes the production of short-chain fatty acids in the body, was increased. These short-chain fatty acids are able to attack inflammation and reduce its presence wherever it occurs in the body. This bacteria is also responsible for helping the body extract butyrate from daily fiber, which helps reduce the dangers of a high-fat diet.

Whole body vibration helped to combat inflammation in the mice in another way; by increasing the presence of M2 macrophages. These immune cells are tasked with increasing the anti-inflammatory cytokines, and as a result, new inflammation is suppressed. The researchers found that shorter WBV sessions that were combined with alistipes supplements also helped improve metabolic health. Although they admit that more research is needed in this area, they feel hopeful that regular WBV treatment can help people reach and maintain more optimal metabolic health.

How Can You Protect Your Gut Microbiome?

Eat a Diverse Plant-Based Diet

Most of your meals should be comprised of plant-based foods, such as vegetables, fruits, seeds and nuts. You should also try to pick a variety of foods by choosing fruits and veggies with a broad range of colors. This will ensure you get a good sampling of vitamins, while also exposing your gut microbiome to a more diverse selection of helpful microbes.

Eat High-Fiber Foods

Some foods that are high in fiber include onions and similar foods, such as leeks and garlic. Artichokes are also high-fiber foods. Eating more of these types of veggies will help, because it takes longer for the body to digest natural fiber. As a result, the prebiotics in the fiber will be absorbed into the gut microbiome, where they nourish the bacteria already thriving there.

Fast Without Snacking

When you fast for several hours without snacking or drinking, you’ll be giving your gut microbiome an opportunity to rest. This will give that community of microbes an opportunity to do other work in your body, such as boosting immunity, so you’ll feel healthier. Additionally, weight gain is reduced overall by periods of fasting.

Take a Daily Probiotic/Prebiotic Supplement

There are high-quality supplements on the market that provide the body with a supply of both probiotics and prebiotics. Probiotic supplements supply “friendly” bacteria to the gut, and help promote a healthy and diverse gut microbiome. Once ingested, prebiotics are used by the gut microbiome to fortify the existing microbes in the body. This helps the gut microbiome function better and grow more diverse. Prebiotics can also boost colon health and improve digestive functions.

Spend More Time Outdoors

Improving the diversity of your gut bacteria will help you maintain better overall health, but eating more plant-based foods isn’t the only method. You can also expose your gut microbiome to more bacteria by spending more time outdoors, especially when you spend that time away from the city. Go to a favorite park or drive out to the country for the day. As you relax in nature, you’ll breathe in bacteria that your gut can use to manage your health.

Resveratrol and Caloric Restriction: Can a Plant Compound Influence Lifespan?

Sep 18 by Ewcopywriting

Resveratrol is a beneficial compound that’s commonly found in the skin of dark fruits and vegetables. It’s widely known as a powerful antioxidant and researchers continue to find new ways that it can benefit the body in this regard. It’s also been found to possess antitumor and antiviral properties, which suggests it may help protect against unhealthy cell growth and certain viral infections. This special compound may also play an important role in anti-aging medicine: Research has shown that both resveratrol and caloric restriction may help slow aging and extend longevity by altering the metabolic rate.

What is Resveratrol?

Resveratrol is particularly interesting for its antioxidant properties because it can help mitigate cell damage. Under normal circumstances, free oxygen molecules roam the body and attach themselves to healthy cells. The damage these free radical molecules cause through the process of oxidation harms cellular health and increases the risk of disease and infection. However, antioxidants like resveratrol protect the cells in the body by fighting free radicals. Antioxidants can reverse the oxidative damage caused by free radicals by helping to reduce the number of free radicals in the body and protecting healthy cells.

As previously mentioned, resveratrol is found naturally in the skins of dark plant-based foods. However, certain foods have higher concentrations of the compound than others. Here is a short list of natural sources of resveratrol that you can add to your diet. Eating these foods frequently will help you enjoy the benefits that this compound provides. You can find resveratrol in:

red grapes or red wine
peanut butter
dark chocolate
blueberries

How Does Caloric Restriction Affect Aging and Longevity?

A diet based on caloric restriction involves reducing dietary intake below the body’s energy requirements while still providing the vitamins and nutrients that the body needs. By choosing foods based on calories and nutritional content, it’s possible to slow the aging process and extend longevity by up to five years. This process benefits longevity by improving the metabolic rate, which is why it’s also an effective weight loss strategy.

In a study of 56 rats, researchers looked at how cells were affected by a restricted-calorie diet. They examined over 168,703 cells, which were taken from various parts of the rats’ bodies, including the liver, kidneys, aorta, brain, muscle and bone marrow. They found that rats on the restricted diet exhibited slower cell aging than the rats on a regular diet. The researchers noted that 57 percent of the normal signs of aging that a cell exhibits over time were not present or reduced in the rats on the restricted diet. Cell functions that were most notably affected were related to immune function, lipid metabolism and inflammation.

The results of the study suggest that the inflammation that causes many age-related diseases can be reduced through calorie-restricted diets. The findings support the idea that the types of foods we eat as we get older can influence our quality of life and our longevity. Since eating high-calorie foods and consuming too many calories affects health at a cellular level, limiting your calorie intake can positively impact the length and quality of life. These findings have led other researchers to explore how other compounds affect longevity. Some studies have focused on the effects that resveratrol has on cellular aging, leading to new findings that could impact how we define nutrition as we age.

Research Finds Resveratrol and Caloric Restriction Have Similar Effects on Longevity

In order to benefit from a calorie-restricted diet, it’s necessary to stick to the diet without deviation. This can be problematic in that everyone “cheats” on their diet from time to time, which can undermine the diet’s positive health effects. Fortunately, new research suggests resveratrol and caloric restriction can have similar effects on longevity, so it may not be necessary to strictly follow a restricted-calorie diet.

Research has found that resveratrol mimics the results of a calorie-restricted diet, helping those eating a high-calorie diet achieve similar results. In one study, researchers studied two groups of rats who were all fed a high-calorie diet. One group was given resveratrol in addition to their high-calorie diet, and that group showed slower signs of cellular aging than the other group. The rats who consumed resveratrol showed a lower risk for heart disease, diabetes and other age-related conditions. The researchers found that the rats taking resveratrol were similar in health status to rats who consumed an average amount of calories.

It has also been found that resveratrol benefits health in other ways in addition to better regulating the metabolism. For example, the compound helps the body become more sensitive to insulin, resulting in lower blood sugar levels. Additionally, motor function is improved and mitochondrial energy production is boosted.

Research into resveratrol and longevity found that the compound also reduced risks of atherosclerosis and heart disease even when the subject was eating a high-calorie diet. It has been estimated that resveratrol reduces the risk of death from a high-calorie diet by up to 31 percent.

The best way to get enough resveratrol to make an impact on your health is to take a daily supplement. Even though red grapes, wine, dark chocolate and blueberries are foods with the highest quantities of the compound, they still provide insufficient levels. On average, a resveratrol supplement contains 220 times the amount of the compound when compared to red wine. However, adding these foods to your diet may still offer some protection over time as the amount of the compound builds up in your body.