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HOW TO REDUCE AND CONTROL YOUR BODY WEIGHT IN HEALTHY WAY?

The amount of energy we consume from food and the amount of energy we spend in our daily activities decide our body weight. The unit used for the measurement of energy is calories. Metabolism refers to the number of all chemical procedures that keep the body alive. Your basal metabolic rate (BMR) is the number of calories (energy) that your body requires to perform essential activities. If your weight stays the same, you may be consuming the same number of calories as you burn regularly. If you’re steadily gaining weight, your caloric intake exceeds the number of calories you burn from everyday activities.

Every human has power over how much food he or she can consume daily, so calorie intake is something we can manage. We can also monitor our energy output or the amount of calories we burn daily. The amount of calories we burn daily can be determined by the following factors:

  • The amount of calories we burn per hour simply by being alive and maintaining body activities is known as our basal metabolic rate (BMR).
  • Our physical activity standard

There are a lot of myths regarding weight loss.

People are usually instructed to do all kinds of insane stuff, the majority of which are unsupported by facts. However, researchers have discovered a variety of methods that tend to be successful over time.

 

Drink Water before meals

It’s a common belief that drinking water will make you lose weight, and it’s accurate. Drinking water will increase your metabolism by 24–30% for 1–1.5 hours, allowing you to consume a few more calories. In one research, dieters who drank a half-liter (17 ounces) of water about half an hour before meals ate fewer calories and lost 44% more weight than those who didn’t.

 

Drink Green tea

Green tea contributes to weight loss. Green tea constitutes a small quantity of caffeine, but it has a high content of strong antioxidants called catechins, which are thought to function in conjunction with caffeine to boost fat burning and result in weight loss.

Many researchers suggest that drinking green tea (or taking a green tea extract supplement) will aid you in weight loss, even though the evidence is mixed.

Exercise

Exercising burns fats and strengthen muscles and also helps you lose weight. Walking the family dog, cycling to school, and engaging in other activities, raise your daily activity level and can help you lose some unwanted weight. If you want to burn more fat, then raise the intensity of your exercise and include some strengthening workouts to gain muscle.

 

Reduce the time spent in front of the screens

Obesity is more common in individuals who spend hours in front of screens. Set fair time limits for watching TV, playing video games, and using computers, phones, and other devices for purposes other than schoolwork. Make sure you get enough sleep and exercise every day.

 

Be wary of portion distortion

Extra calories from large servings contribute to weight gain. Sugary beverages like sodas, juice drinks, and sports drinks are high in calories and lead to obesity. So, instead of soda, opt for smaller portions and water or low-fat milk.

 

Consume foods that are rich in fiber

Fiber-rich foods will make you stay fuller for longer, which is ideal for weight loss. Fruit and vegetables, oats, wholegrain bread, brown rice, and pasta, as well as beans, peas, and lentils, are all rich in fiber.

 

Maintaining body weight

It is important to maintain a healthy weight for your complete health and wellness. If you continue to consume the same types and quantities of food as you get older but do not increase your physical activity, you will most likely gain weight. That’s because your metabolism slows as you get older, and your body composition (the proportion of fat and muscle in your body) may vary from when you were younger.

Calories are the units of measurement for the energy the body derives from the nutrients in the food you consume. As a general rule, the more calories you consume, the more involved you must be to remain in shape. The same is true in reverse: the more you are active, the more calories you require. Your body changes when you grow older.

 

Tips for Keeping a Healthy Weight

  • To keep your calorie intake under control, keep your portion sizes small.
  • If you want to add weight, have nutritious snacks during the day. Attempt to be as physically involved as possible.
  • If you think you’re weighing too much or too little, talk to your doctor about it.

 

References

 

  1. https://www.medicinenet.com/weight_loss/article.htm
  2. https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#TOC_TITLE_HDR_5
  3. https://kidshealth.org/en/teens/weight-tips.html
  4. https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
  5. https://www.nia.nih.gov/health/maintaining-healthy-weight

IMPORTANCE OF DIETARY SUPPLEMENTS IN OUR DAILY LIFE

The nutrient density of diet can be enhanced by dietary supplements. Nutrient density indicates the ratio between micronutrients and macronutrients. The important micronutrients our body needs include minerals and vitamins. On the other hand, essential macronutrients required by the body include fats, carbohydrates, and protein.

The nutrient density of dietary supplements intended for anti-aging effects must be high so that it provides essential nutrients to the body. A nutrient-dense diet combined with supplements provides an atmosphere that boosts cellular performance. Your body thrives as your cells thrive, which leads to extra decades of optimal health. A healthy, nutritious, and balanced diet is essential to carry out daily activities. However, adding dietary supplements such as essential fatty acids, vitamins, minerals, and phytochemicals proved to be beneficial for the internal environment of the body. They are beneficial as they take part in the renewal process, provide cellular protection, cell regeneration, and repair.

 

 

Benefits of Dietary supplements in daily life

 

Usually, people get all essential nutrients from a healthy and balanced diet. However, due to a hectic routine or lack of a balanced diet, the need to use dietary supplements arises. Dietary supplements provide additional nutrients to carry out your routine activities. Moreover, dietary supplements also fulfill the nutritional deficiency arising due to chronic diseases like diabetes, diarrhea, and cancer.

Specific nutrients are provided as supplements in amounts that are typically higher than those found in a regular multivitamin. They can be used for iron deficiency or to lower the risk of a medical condition like hypertension.

Moreover, higher vitamin B3 doses are important to increase the level of high-density lipoprotein that is indicated as good cholesterol. The birth defect called spina bifida can be prevented by using folic acid in pregnant women. The presence of antioxidants in dietary supplements decreases the toxic effects of chemicals we are exposed daily. Vitamin E and C are important antioxidants and also reduces the toxic effects of chemotherapy drugs.

If you eat and exercise regularly, you shouldn’t need a supplement unless you have a particular deficiency. The right dietary supplement use will help you prevent the harmful effects and toxicity that come with unnecessary use.

 

The decline in Nutrient Absorption with Age

Malabsorption becomes a serious concern when you get older because the ability of the body to break down and absorb nutrients diminishes. As you get older, the production of digestive enzymes, which break down and absorb nutrients from your food, naturally decreases.

The use of medicines also increases in old age as compared to young age. Using multiple medicines in old age also depletes essential nutrients in the body. Thus, regular use of dietary supplements helpful in restoring this imbalance caused by medicines.

Avoid Harmful Chemicals

Pesticides and herbicides used in agriculture, contaminants in our water supply, and external environmental problems such as pollution and exposure to different chemicals, smoke all enhance our need for additional vitamins and minerals. Free radicals are formed by these harmful chemicals, negatively affecting our digestive and immune systems. Antioxidants in dietary supplements assist in the fight against free radicals.

 

Prevent Expensive Health Issues

Individuals are being advised by healthcare professionals to focus on disease prevention rather than disease treatment. Using dietary supplements daily, exercising regularly, and seeing the doctor regularly are all effective ways to avoid expensive health problems in the future.

Dietary supplements for high-risk groups

For certain high-risk populations, dietary supplements may be very useful. Adults with osteoporosis may require additional vitamin D and calcium beyond what they get from their daily diet. Dietary supplements are also beneficial for people with Crohn’s disease or celiac disease, which makes it difficult to absorb certain nutrients. Vitamin B12 deficiency almost always necessitates supplementation.

Moreover, the progression of age-related macular degeneration can also be decreased by adding vitamin E, C, zinc, copper, carotenoid in dietary supplements.

There are different forms of dietary supplements available in the market, such as powders, capsules, tablets, energy bars, and drinks. In many cases, people use dietary supplements according to their label claim such as to fulfill nutritional deficiencies, enhance performance, increase energy and maintain strength.

 

Safety and Risk of dietary supplements 

The active ingredients of dietary supplements play an essential role in the body. While taking dietary supplements be aware of the side effects of bad reactions. If you take dietary supplements in high doses or other than prescription medications, or if you take a variety of supplements, you are more likely to experience side effects. Some supplements can increase the risk of bleeding or alter the reaction to anesthesia if taken before surgery. Supplements may also have unfavorable interactions with other medications.

The interaction of dietary supplements can happen with prescription medicines as well as with over-the-counter (OTC) medicines. Moreover, there is also the risk of allergic reactions from different dietary supplements.  Manufacturers must properly label the product and ensure contaminant-free supplements.

 

 

References

  1. https://chiro.org/nutrition/FULL/Why_Supplements_Are_Necessary.shtml#:~:text=A%20healthful%2C%20balanced%20diet%20supplies,and%20support%20the%20Renewal%20process.
  2. https://www.verywellfit.com/benefits-and-risks-of-taking-dietary-supplements-2506547
  3. https://www.thorpechiropractic.com/new/index.php/blog/38-7-reasons-why-everyone-should-take-nutritional-supplements
  4. https://www.health.harvard.edu/staying-healthy/do-you-need-a-daily-supplement
  5. https://www.thehindu.com/sci-tech/health/diet-and-nutrition/dietary-supplements-how-important-are-they/article2726242.ece#:~:text=Dietary%20supplements%20may%20come%20in,health%20and%20prevent%20nutritional%20deficiencies.
  6. https://ods.od.nih.gov/factsheets/WYNTK-Consumer/#:~:text=Taking%20more%20than%20you%20need,the%20liver%20and%20other%20organs.
  7. https://www.everydayhealth.com/news/supplements-risks-every-women-should-know/

ROLE OF NATURAL AND HERBAL MEDICINES IN MODERN WORLD

Natural and herbal medicines have been considered as first-choice treatments in various parts of the world. They have been used for thousands of years.

Natural and herbal medicines are used by approximately 80% of the world’s population for primary health care. Herbal medicines have gained popularity as a nutritional supplement for disease prevention and as an alternative/complementary medicine in recent years. Herbal drugs come in a wide range of forms and can be found in stores all over the world.

The safety and effectiveness of herbal medicine have become a public health issue as the use of herbal products has increased. Both the natural toxic effects of herbal medicine and the toxicities caused by adulterants/contaminants may be blamed for adverse health effects associated with herbal products. The need for and importance of toxicological studies for herbal products has increased as more information about the side effects of herbal medicine has become available.

Herbal medicines are essential because they are composed of natural products. Traditional Chinese medicine, Ayurveda, Kampo, traditional Korean medicine, and Unani, for example, all these systems, use natural products and have been applied for hundreds or even thousands of years all over the world, starting to emerge into orderly-regulated medical systems. They may have limitations in different ways, but they are still a powerful collection of human information.

 

 

Contrast Between Herbal Medicine and Modern Medicine

 

Most people believe that since these drugs are used in their natural or original forms, they are less effective and thus must not be used in the proper dosages. On the other hand, traditional practitioners have proposed that when these herbs are used in their whole form rather than their components, they have a more powerful effect.

Since herbal compounds are often used in their raw form, that’s why they are more powerful and less toxic than chemically manufactured drugs, which usually contain only a single active ingredient that plays a particular role in the body.

The extraction and use of aspirin, which is derived from salicylic acid found in the plant ‘meadowsweet,’ is a typical example of this; aspirin, which is derived from salicylic acid found in the plant ‘meadowsweet,’ may trigger abdominal lining bleeding. When the meadowsweet plant is used in its raw herbal form, this side effect is absent.

 

Natural compounds used as medicines mostly obtained from plants, minerals, and animals, have been commonly used to treat a variety of diseases since ancient times. Sources are suggesting that people use certain herbal and natural products for medical purposes. Medicinal plants and microorganisms have long been the primary source of medicines.

The following are the herbal and natural products used as medicines in this modern world.

 

  • Codeine isolated from poppy plants is still used as an effective antitussive agent. It is isolated the anti-spasmodic alkaloid papaverine from the same plan
  • Papaverine is an alkaloid isolated from poppy plants and medically used for its anti-spasmodic activity.
  • Digoxin or digitalis isolated from Digitalis lanata and curare having muscle relaxant activity isolated from Chondrodendron tomentosum.

 

Special considerations for herbal medicine

 

In this modern world, many people still think that herbal medicines are completely safe as they are natural products. However, that’s not the case.

There are some side effects associated with herbal medicines such as nausea, diarrhea vomiting, headaches, and allergic reactions like rashes, and asthma. Nowadays, it is also thought that herbal medicines should also be prescribed by doctors or registered practitioners just like prescription medicines.

 

Importance of some natural and herbal medicines

 

The following are the natural or herbal items used as medicines in the modern world.

  • Herbs like cinnamon, aloe, red clove, black pepper, bayberry, and ginseng are used for sores, boils and also possess wound healing properties.
  • Many herbal medicines have blood purifying properties that remove and eliminate metabolic toxins from the blood. They act as blood cleansers and are help to treat fever and boost your immunity.
  • The antibiotic properties of many herbal medicines are also known. The typical example of a natural product as an antibiotic is turmeric which inhibits the growth of bacteria and other microbes. Turmeric is used in different parts of the world as a remedy to heal wounds and cut.
  • Cardamom and coriander are well-known for their flavor. Other aromatic herbs, such as peppermint, cloves, and turmeric, give the food a good aroma and enhance the flavor.
  • Antiseptic herbs such as aloe, sandalwood, turmeric, sheetraj hindi, and khare khasak are widely used and have high medicinal qualities.
  • Some cough syrups contain ginger and cloves.  They’re known for their expectorant properties, which help the mucus to become thin and expel from the lungs, trachea, and bronchi. Expectorants include Eucalyptus, Cardamom, Wild Plum, and Cloves.
  • Herbs like Chamomile, Cardamom, Chrysanthemum, Coriander, Fennel, Peppermint, Calamus, Ajwain, Basil, Spearmint, Cinnamon, Ginger, and Turmeric, can help to improve circulation of blood. As a result, they’re used to stimulate the heart.
  • Tonics are made from several plants, including Giloe, Golden Seal, Aloe, and Barberry. They can also be nutritive and nourishing to both stable and diseased people.
  • Echinacea is a popular herbal remedy used for many ailments such as the upset stomach, burns, wounds, and sore throat.
  • Ginkgo biloba is one of the top selling herbal medicines in this modern era. It has many known benefits and has been used in traditional Chinese medicines. The medicinal benefits of Ginkgo are linked to the presence of potent antioxidants. Ginkgo can treat a variety of ailments such as dementia, mental difficulties, sexual dysfunction, and heart diseases. However, more studies are needed to prove the effectiveness for these conditions.

 

 

Referencing

  1. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/herbal-medicines
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273146/
  3. https://www.chamberswellnesscenter.com/2020/02/04/importance-of-herbal-medicine-in-the-modern-pharmacy/
  4. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/herbal-medicine
  5. https://www.nhp.gov.in/introduction-and-importance-of-medicinal-plants-and-herbs_mtl
  6. https://www.healthline.com/nutrition/herbal-medicine#1.-Echinacea-

Vitamin D For Boosting Your Immunity

Our immune system tends to defend our bodies against any foreign or invading organism. The immune system promotes the protective immunity of the body while it maintains self-tolerance.

The deficiency of vitamin D can significantly affect the immune system. With this deficiency, our body gets more susceptible to diathesis and infections.

What is Vitamin-D?
Vitamin D belongs to the category of fat-soluble vitamins, which play its role in immune cells’ functioning. It protects your body from different illnesses and diseases. Vitamin D has some types as D2 and D3.

D2 is ergocalciferol, and D3 is calcitriol. Both of these forms can be available in your diet. However, the number of foods (naturally occurring), which contain these forms, is low.

Classically, vitamin D helps in promoting the homeostasis of calcium and promotes bone health. Vitamin D can also enhance the calcium absorption in small intestines and stimulate the differentiation of osteoclasts in the bone.

In humans, the main source of vitamin D is either through the diet or skin synthesizes it. In the human body, the production of vitamin D occurs at the cutaneous level after UVB exposure.

Melanin tends to absorb the UVB light and inhibits the vitamin D synthesis from 7-dihydro cholesterol. In the initial stages, a compound of vitamin D is in an inactive form. In the next step, hydroxylation of this compound occurs in the liver for the formation of 25 OH vitamin D3, also known as 25D.

25D is another inactive form, but it can measure vitamin D levels in an individual reliably. The active compound of vitamin D comes into being in the kidneys. In kidneys, this compound converts to 1,25 D (1,25 dihydroxy Vitamin D).

Role of vitamin D in boosting immunity:

Before the invention of antibiotics, the medical field was unknowingly using vitamin D for various infections and tuberculosis. For tuberculosis, the patient was sent into direct sunlight exposure to kill the pathogens responsible. Another treatment option was Cod liver oil. This oil was effective in treating TB and was a protection against several infections.

According to several clinical data, vitamin D has evidence-based effectiveness in boosting immunity.

According to one study, people suffering from vitamin D deficiency were more likely to suffer from URTIs (upper respiratory tract infections). Several other studies also supported the role of vitamin D in infection rates.

One paper published a relationship between vitamin D deficiency and increased risk of influenza, HIV, and bacterial vaginosis.

Several autoimmune diseases as DM (diabetes mellitus), MS (multiple sclerosis), RA (rheumatoid arthritis), SLE (systemic lupus erythematosus), and IBD (inflammatory bowel disease) are having an association with low levels of vitamin D. In more than 50% of the SLE patients had a severe deficiency of vitamin D.

How vitamin D boosts immunity?

Vitamin D plays a role in immunity due to its effects on the body’s natural immune system. In our body, macrophages tend to recognize the source of infection through specialized cells as TLR (toll-like receptors). Through these cells, a cascade of events occurs. This cascade produces peptides that stimulate a strong bacteria-killing activity as beta defending and cathelicidin. These peptides help in disrupting the bacteria cell membranes and improve the anti-microbial action.

Vitamin D plays a significant role here. The transcription of bactericidal activity (cathelicidin) requires enough amount of 25 D (vitamin D). Availability of an adequate amount of vitamin D helps start the cascade and stimulates the anti-microbial activity.

Vitamin D and immunology:

Vitamin D helps in:

  • Inhibition of proliferation of B cells
  • Blocking the immunoglobulin secretion and B-cells differentiation
  • Suppressing proliferation of T cells
  • Facilitation of T regulatory cells induction
  • Decreased inflammatory cytokines production
  • Increased anti-inflammatory cytokines production as IL-10
  • Inhibition of inflammatory cytokines as TNF-alpha, IL-12, IL-8, IL-6, and IL-1

 

 

Dosage of vitamin D supplementation:

Oral recommendations:

  • The RDA values for vitamin D are 15mcg (600 IU) for people till 70 years of age
  • 20mcg or 800 IU for people older than 70 years
  • RDA 20 mcg or 600 IU for women who are breastfeeding
  • For autoimmune diseases, RDA is 400 IU per day for the prevention of multiple sclerosis
  • For the prevention of osteoporosis, the recommended dosage is 400 to 2000 IU per day

Takeaway:

Vitamin D is a significant nutrient of the body. Most f the time, our body needs these nutrients from an external source. There are several reliable vitamin D supplements available in the markets. Vitamin D can boost immunity and prevent several immunity-related illnesses. Before opting for vitamin D supplementation, you should ask your physician for further guidance.

Collagen Peptide Supplements

What is collagen?

Collagen is the body’s most abundant protein.

It constitutes:

  • Connective tissues
  • Skin
  • Muscles
  • Ligaments
  • Tendons
  • And other body parts

The vital functions of collagen include bone strengthening and skin cell regrowth.

The body can naturally make collagen. But in some cases, the need for collagen exceeds the production capacity of the body. In such cases, an individual needs the external source of collagen for meeting his body needs.

What are collagen peptides?

Collagen peptides are the protein source that is a significant element for body nutrition. Their physiological and nutritional properties aid in the strengthing of body muscles, bones, and skin.

There are three types of polypeptide chains in collagen. These chains make a triple helical structure.

Gly (glycine) is present in every sequence; this lets the formation of these collagen chains into the triple-helical structure. The other two sequences may contain Hyp (hydroxyproline) and Pro (proline) along with Gly (glycine).

There are two significant features of this sequencing:

  • They keep the collagen fibrils assembled
  • Provide a differentiating structure to collagen from the extracellular matrix in the conjunctive tissues

The raw material of the collagen protein is collagen itself. However, the following are the characteristics of the collagen peptides:

  • Small-sized molecules with less than 10,000 g/mol weight
  • It contains at least 2 to 100 amino acids
  • Have good solubility for the cold water (even in the concentrated solutions)
  • Do not form a gel

What are the roles of collagen peptides in our body?

Collagen peptides provide strength to the body structures. According to several research studies, collagen and collagen peptides can improve bone strength, muscle strength, premature ageing, and skin health.

Benefits of collagen peptides:

  • Skin health:

The most common concerns of the skin are premature ageing, wrinkle formation, and skin dryness. Collagen peptides can help in combating these issues of the skin. According to several studies, collagen peptides help slow the process of ageing in humans.

Skin dryness is also treatable with the help of collagen peptide supplements. According to the statistics, 2.5 to 5 grams of these supplements can efficiently work for almost eight weeks. They stabilize the hydration inside the skin cells, which retains their moisture.

The reduction of skin wrinkles is another significant benefit of collagen peptides. These molecules stimulate the growth and the production of collagen molecules, which give a rejuvenating look to the skin.

Skin elasticity is predictive of skin health. These supplements can also aid in improving skin elasticity.

Collagen supplements help in:

  • Improving skin structure by increasing the production of fibrillin
  • Improving skin elasticity by increasing elastin protein in the body

 

  • Musculoskeletal benefits:

Our musculoskeletal structures involve bones, ligaments, muscles, and tendons. Most of the time, we suffer from joint pain, bone pain, and muscle pain.

These supplements are effective in:

  • Decreasing joint pain
  • Improving muscle movements and pain
  • Boosting the growth of injured ligaments

Our muscle tissue comprises about one to ten per cent of the collagen. Collagen protein is vital to keep the functioning of muscles properly.

People who are suffering from sarcopenia (less muscle mass) can benefit from collagen supplements. It can help in boosting muscle mass within a few weeks.

 

  • Cardiovascular health:

Collagen peptide supplements can help in relieving the risks of several cardiovascular diseases. Artherosclerosis, hypertension, and CAD are the reasons for heart diseases. These supplements can improve all the symptoms of these diseases within time.

HDL is the necessary cholesterol in the body that comes under the category of good cholesterol. According to a research study, collagen peptide supplements can increase HDL production by 6% in the body.

About 16 g of collagen supplements for six months can significantly reduce stiffness in the arteries.

Our cardiovascular health also depends upon body weight. Obese patients are at risk of developing cardiovascular issues. This supplement can also aid in reducing weight if you stick to a balanced diet.

 

  • Neuropsychological benefits:

Psychological symptoms may include depression, anxiety, bipolar disorder, and schizophrenia. According to some research studies, supplements can improve their mood in such patients for a while. Other than it, brain and gut have a relation. Collagen peptide supplements can improve the symptoms of GIT by treating the leaky gut syndrome.

 

  • Hair and nails:

Collagen intake can improve the strength of hair and nails by preventing their brittleness. These supplements can stimulate the growth of hair and nail cells. Moreover, collagen supplements are associated with multiple health benefits.

 

 

Recommended dosage:

The most recommended dosage of collagen supplements is about 15-20 grams daily. If you are suffering from some disease or pregnancy, then ask your doctor before taking them.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271718/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566878/
  4. https://pubmed.ncbi.nlm.nih.gov/30681787/

Benefits of MCT oil

What is MCT oil?

Our body contains two types of fatty acids:

  • Long-chain fatty acids
  • Short-chain fatty acids

Long-chain fatty acids constitute about 13-21 carbon atoms, which form a long chain. In contrast, the short-chain fatty acids contain about six or even fewer carbon atoms, making a short-chain of fatty acids.

MCTs (medium-chain triglycerides) are medium-chain fatty acids that have a medium length of carbon atoms. In MCTs, there are about 6-12 atoms of carbon which arrange in the form of a medium-length chain.

The most abundant source of MCTs is coconut oil. In the body, MCTs process into long-chain fatty acid through a process. MCTs are different from other fats because they tend to go straight to the liver from the gut. From the liver, these MCTs become the energy source, or they can turn into ketones.

When our liver break downs the molecules of fat, they give rise to ketones. Ketones can be an alternative for the energy source of the body instead of glucose or carbohydrates.

MCTs provide a benefit of instant energy consumption because they do not accumulate in the body as fat.

Health benefits of MCT oil:

MCT oil is associated with various health benefits. Various scientific studies have reported the incredible benefits of MCT oil. Following are some of the important benefits:

Energy boost:

One of the most important benefits of MCT oil is an energy boost. MCT provides more endurance and energy to the body. According to a study, rich foods in MCT can be more beneficial to athletes who require high endurance or strength. It is the ability of the body to endure repetition without getting fatigued in the muscles. MCT oil can improve the ability of the body to endure repetitive stress.

Weight management:

Several studies claim the beneficial effects of MCT oil for weight loss or weight management. Researchers say that MCT oil can decrease the number of calories by inducing calories burning.

Another piece of evidence state that MCT is capable of stimulating the appetite-suppressing hormones in the body. In comparison to the long-chain fatty acids, MCT can give a more fulfilling feel to the person.

Management of neurological diseases:

MCTs can convert into ketones for the body’s fuel and energy source. A ketogenic diet was first invented to manage epileptic patients. In this way, MCT can be beneficial for the management of epilepsy which is a neurological disorder.

A study showed that MCT (capric acid) was a suitable alternative for anti-epileptic drugs to manage epilepsy. MCT oil can help in the inhibition of the receptors, which tend to cause seizures in the body.

Alzheimer’s disease is a neurological condition that is somehow manageable through MCT oil. In this disease, our brain cannot utilize the sugars.

MCT can give an alternative to the energy source and uses ketones in place of glucose. This energy source can help the brain cells to live better.  Additionally, MCT blocks the receptors responsible for memory loss in Alzheimer’s disease.

To manage the mild to moderate intensity Alzheimer’s disease:

  • Take 20-70 grams of MCT supplements
  • Supplements should contain capric acid or caprylic

Autism is another behavioral condition that is manageable through the gluten-free diet or MCT supplements. It can improve brain functioning in autistic children. Moreover, these supplements can help in easy digestion and a more fulfilling feeling for these children.

Anti-bacterial properties:

MCT has several anti-fungal and anti-microbial properties. This supplement or oil can decrease the most common fungi like Candida albicans by about 25% of the initial concentration. This fungus /yeast is the main culprit in several skin infections and inflammations.

Other than it, MCT or coconut oil can help in the prevention of contact with Clostridium difficile bacterium.

The most common ingredients in MCT oil for inducing these effects are:

  • Lauric acid
  • Capric acid
  • Caprylic acid

Cardiovascular benefits:

The most common culprits for inducing cardiovascular conditions are:

  • Smoking
  • BMI (body mass index)
  • Inflammation
  • Hypertension (high blood pressure)
  • High levels of cholesterol

MCT oil is useful in managing weight and reducing fat. In this way, it can (indirectly) reduce the risk factors for several cardiovascular diseases.

Additionally, MCT oil can also increase the concentration of HDL or good cholesterol in the body. Due to the anti-inflammatory properties of the MCT oil, it can also help in reducing the levels of CRP (C-reactive protein) in the body. These proteins are the markers for increasing cardiovascular risks.

Other than it, control of blood sugar levels can also help with cardiovascular management.

Takeaway:

MCT (medium-chain triglycerides) can improve the health of the body in various ways. MCTs are anti-bacterial, anti-fungal, anti-diabetic, and fat-reducing compounds. MCTs are available in the form of supplements and foods. You can choose any option according to your priorities.  Before opting for supplementation, you should refer to your physician for further benefits and risks.

Apple Cider Vinegar and Weight Loss

For centuries, apple cider vinegar is in use for several health purposes. Different researches claim various benefits of health as lowering sugar levels in the blood.

What is apple cider vinegar?

Manufacturing of apple cider vinegar:

Manufacturing apple cider vinegar constitutes two steps for fermentation:

  • In the first step, apples are cut and combined with the yeast to convert their sugar to alcohol.
  • In the second step, there is an addition of bacteria in this solution for fermentation of alcohol to the acetic acid

Traditionally, it takes a month or more than a month for the production of apple cider vinegar. In some cases, manufacturers can add additional chemicals to accelerate vinegar production even in one day.

The main or active component of apple cider vinegar is acetic acid. This compound has a strong odour and sour taste. In most apple cider vinegar, there are traces of other acids like malic acid and water.

Benefits of apple cider vinegar for fat loss:

Acetic acid belongs to short-chain fatty acids, which tend to give hydrogen and acetate as a by-product.

According to a few pieces of evidence, apple cider vinegar can help in promoting weight loss/fat loss by:

Lowering levels of blood sugar:

Apple cider vinegar can improve the muscle and liver’s ability to take up blood sugar and consume it. It has a significant role in lowering the levels of blood sugar. Acetic acid also keeps evidence in reducing the insulin to glucagon ratio, favouring fat burning.

Reducing the storage of fat:

Our body can store fat inside it.

According to research, acetic acid can help with the protection from weight gain. Additionally, it can also help cut down on the fat storage in the belly/fatty liver. Another factor that aids in fat burning is gene expression. Acetic acid can increase the responsible genes for burning fat and prevent the buildup of the fat.

Improving metabolism:

Another research study showed that exposure to acetic acid could increase the quantity of enzyme as AMPK. This enzyme helps boost lipolysis (bat burning) and decreases sugar and fat production in the liver.

Reduced calories intake with apple cider vinegar:

Apple cider vinegar is associated with many benefits. It can induce a feeling of fullness and reduce the intake of calories.

According to research, a study population took high carb food with apple cider vinegar for some time. After one hour, those who took this meal were having 55% fewer values of blood sugar level than those who didn’t.

Additionally, the same group of people had 200 to 275 fewer calories with the apple cider vinegar.

Apple cider vinegar has a few appetites-suppressing properties. It also tends to slow down the rate of food travelling through the stomach.

Another study states that apple cider vinegar can have an efficient combination with a starchy meal. It showed a significant slowing down of stomach emptying. This process helps keep the stomach full, and the person doesn’t need to fill up the stomach again. In some cases, this slowing down of food (gastroparesis) can be harmful. But in these cases, you should stop taking apple cider vinegar if the problem persists.

Apple cider vinegar and weight loss:

According to statistics, apple cider vinegar can reduce body weight in a few months. One 12-week study states that consumption of 15-30 ml of vinegar daily had the following results in the obese Japanese patients:

  • 2-1.7 kg or 2.6-3.7 pound weight loss
  • 26% reduction in levels of triglycerides
  • 4-1.9 cm or 0.5-0.75 inches reduction in waist circumference
  • 7-0.9% decrease in the percentage of body fat

The population gained almost 0.4 kg or 0.9 pounds in the placebo effect, and their circumference increased.

Effect of apple cider vinegar on levels of cholesterol:

According to different researches, apple cider vinegar can increase good cholesterol levels as HDL in humans. It can lower the levels of triglycerides and bad LDL. Furthermore, apple cider vinegar can also help women suffering from PCOS and resumed their ovulation to 57%.

Decreased levels of cholesterol can also help with improving insulin sensitivity and hypertension. Apple cider vinegar can inhibit the enzymes, which are responsible for blood vessel constriction. Various studies on a small scale prove this effect of apple cider vinegar.

Takeaway:

Apple cider vinegar has a history of medicinal uses. It is very effective for decreasing bodyweight and burning fat. Apple cider vinegar has other significant health benefits for lowering blood pressure and glucose levels. Before opting for a daily intake of vinegar, refer to your nutrition for any problem.

Apple Cider Vinegar and Weight Loss

For centuries, apple cider vinegar is in use for several health purposes. Different researches claim various benefits of health as lowering sugar levels in the blood.

What is apple cider vinegar?

Manufacturing of apple cider vinegar:

Manufacturing apple cider vinegar constitutes two steps for fermentation:

  • In the first step, apples are cut and combined with the yeast to convert their sugar to alcohol.
  • In the second step, there is an addition of bacteria in this solution for fermentation of alcohol to the acetic acid

Traditionally, it takes a month or more than a month for the production of apple cider vinegar. In some cases, manufacturers can add additional chemicals to accelerate vinegar production even in one day.

The main or active component of apple cider vinegar is acetic acid. This compound has a strong odour and sour taste. In most apple cider vinegar, there are traces of other acids like malic acid and water.

Benefits of apple cider vinegar for fat loss:

Acetic acid belongs to short-chain fatty acids, which tend to give hydrogen and acetate as a by-product.

According to a few pieces of evidence, apple cider vinegar can help in promoting weight loss/fat loss by:

Lowering levels of blood sugar:

Apple cider vinegar can improve the muscle and liver’s ability to take up blood sugar and consume it. It has a significant role in lowering the levels of blood sugar. Acetic acid also keeps evidence in reducing the insulin to glucagon ratio, favouring fat burning.

Reducing the storage of fat:

Our body can store fat inside it.

According to research, acetic acid can help with the protection from weight gain. Additionally, it can also help cut down on the fat storage in the belly/fatty liver. Another factor that aids in fat burning is gene expression. Acetic acid can increase the responsible genes for burning fat and prevent the buildup of the fat.

Improving metabolism:

Another research study showed that exposure to acetic acid could increase the quantity of enzyme as AMPK. This enzyme helps boost lipolysis (bat burning) and decreases sugar and fat production in the liver.

Reduced calories intake with apple cider vinegar:

Apple cider vinegar is associated with many benefits. It can induce a feeling of fullness and reduce the intake of calories.

According to research, a study population took high carb food with apple cider vinegar for some time. After one hour, those who took this meal were having 55% fewer values of blood sugar level than those who didn’t.

Additionally, the same group of people had 200 to 275 fewer calories with the apple cider vinegar.

Apple cider vinegar has a few appetites-suppressing properties. It also tends to slow down the rate of food travelling through the stomach.

Another study states that apple cider vinegar can have an efficient combination with a starchy meal. It showed a significant slowing down of stomach emptying. This process helps keep the stomach full, and the person doesn’t need to fill up the stomach again. In some cases, this slowing down of food (gastroparesis) can be harmful. But in these cases, you should stop taking apple cider vinegar if the problem persists.

Apple cider vinegar and weight loss:

According to statistics, apple cider vinegar can reduce body weight in a few months. One 12-week study states that consumption of 15-30 ml of vinegar daily had the following results in the obese Japanese patients:

  • 2-1.7 kg or 2.6-3.7 pound weight loss
  • 26% reduction in levels of triglycerides
  • 4-1.9 cm or 0.5-0.75 inches reduction in waist circumference
  • 7-0.9% decrease in the percentage of body fat

The population gained almost 0.4 kg or 0.9 pounds in the placebo effect, and their circumference increased.

Effect of apple cider vinegar on levels of cholesterol:

According to different researches, apple cider vinegar can increase good cholesterol levels as HDL in humans. It can lower the levels of triglycerides and bad LDL. Furthermore, apple cider vinegar can also help women suffering from PCOS and resumed their ovulation to 57%.

Decreased levels of cholesterol can also help with improving insulin sensitivity and hypertension. Apple cider vinegar can inhibit the enzymes, which are responsible for blood vessel constriction. Various studies on a small scale prove this effect of apple cider vinegar.

Takeaway:

Apple cider vinegar has a history of medicinal uses. It is very effective for decreasing bodyweight and burning fat. Apple cider vinegar has other significant health benefits for lowering blood pressure and glucose levels. Before opting for a daily intake of vinegar, refer to your nutrition for any problem.

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