Summer is by far my favourite season. I like the warmth of the sun on my skin, the constant sunshine, the long days and hot summer nights. It's really what I live for, especially in the U.K! Don’t get me wrong, I enjoy all season as it's healthy for the body to experience all climates and environments in moderation, but having a prolonged winter takes it toll on my body after a few months.
With summer, I tend to find my body wants to eat less heavy, comforting meals and craves more salads, fruits and water of course. This is a perfectly natural reaction and should be what a healthy body craves. Foods are seasonal for a reason and there are foods that should be consumed more in the summer than other months.
It is important to be careful what foods you consume though, as in the summer, hidden sugars in drinks and foods can easily pile on the pounds and have a lasting effect on your health, and not in a good way! It’s kind of a myth that summer means more exercise and healthier food choices for everyone. One eye-opening study found that kids gain weight three times faster over summer than they do the rest of the school year, thanks to a steady diet of junk food and video games . And while there’s no comparable stat on grown-ups and weight gain, barbecues, state fairs, and waterside food vendors offer plenty of temptation.
Having said that, there are plenty of foods that are tasty, full on nutrients, easy to cook or eat raw and have many benefits for you whilst keeping the waistline slim. Here’s a list of some of them:
Hopefully the above list will give you some ideas about what foods to have during the summer season to keep the body healthy and the waist slim. Try and avoid fast food, takeaways, fruit juices, fruit flavored water, sweet alcohol and sugar filled snacks such as donuts and milk chocolate. They all contain hidden sugars and bad fats which won’t keep the waistline slim or your body healthy in the long term. The above list is by far not the only foods that should be consumed, but a rough guide to what should be eaten as a start before you explore.
I would also suggest to become more active in the summer. Take advantage of the longer days to go for walks and spend time outdoors as a family. If you have children, get them into the habit of exploring the world rather than being glued to the tv or a phone/tablet. By getting more sunshine outdoors, you’ll not only get the benefit of topping up the vitamin D, but get the benefit of being outdoors which is good for the lungs, eyes, blood and mental state. Being more active will contribute to you burning more calories and contributing to weight loss or maintaining a slim waistline.
If you feel you need help losing weight and getting beach body ready this summer or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at email@example.com or visit my website by going to www.urbanplatehealth.com
We all forget things to do from time-to-time. For some of us, memory issues affect us more than others. Whilst it is perfectly natural to forget to do things, it can be frustrating if it is something that occurs on a regular basis. Yes, there is a growing concern about the usefulness of our memory, especially as we get older.
Let's discuss what causes memory loss, and from there we can move onto what can be done to help with this condition.
Firstly, like with most things, your lifestyle, diet, habits and career will all play a part in your overall health, including how healthy your memory is. Having a stressful job combined with a poor diet, lack of exercise and limited exposure to daylight will all contribute to long-term memory loss.
Many medical problems can cause memory loss or other dementia-like symptoms. Most of these conditions can be treated. Your doctor can screen you for conditions that cause reversible memory impairment.
Possible causes of reversible memory loss include :
Sleep apnea could also be a cause of memory loss. This common but treatable sleep disorder causes breathing to stop briefly and frequently throughout the night. It is linked to memory loss and dementia, according to Constantine Lyketsos, MD, director of the Memory and Alzheimer's Treatment Center at Johns Hopkins Medicine and professor and chair of psychiatry at Johns Hopkins Bayview. You might have sleep apnea if you wake up with a headache and have daytime fatigue, or if your partner complains of loud snoring.
When not treated, sleep apnea affects spatial navigational memory, found a study published in The Journal of Neuroscience. This type of memory includes being able to remember directions or where you put things like your keys. The research suggests that deep sleep, also known as rapid eye movement (REM) sleep, plays an important role in memory.
One explanation is that for people with sleep apnea, oxygen delivery to the brain is interrupted several hundred times during the night, explains Dr. Lyketsos. “The brain is stressed, so people wake up,” he says. The injury sleep apnea causes can show up as a variety of memory loss symptoms, he adds .
Other causes of memory loss could be are not limited to the following:
As can be seen, there are a number of things that can cause memory loss. It could be a combination of some of the things mentioned above or one of those things that is severe enough to cause the memory loss on its own.
I’m not going to discuss Dementia or Alzheimer's in this article, as they are very complex topics that will be discussed in future articles and given the time and research they deserve.
So now we know what are the main causes of repairable memory loss, what can we do to reverse the process and have our memory as sharp as possible? Lets us list below:
As can be seen from the list above, by making sensible food and lifestyle changes, you can improve your memory. By making the time and effort to look after your body now, it’ll serve you wonders in the future. Like with most things, consumption or use in moderation is always a sensible approach to undertake.
If you feel you could benefit from guidance on foods to help improve your memory and concentration or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at firstname.lastname@example.org or visit my website by going to www.urbanplatehealth.com
It is very common to hear about foods that are good for your brain, your heart and your gut. But what about foods that protect the cells in your body? Those would be the ones packed with antioxidants. Antioxidants is thrown about like a buzzword to sound hip and smart when it comes to food, but i’d wager most people don’t know what they actually do for you. Well have no fear, in this article i’ll be going through and simplifying what antioxidants are, what they do and how they are beneficial for you.
Antioxidants occur naturally in plant-based foods such as fruits, vegetables, coffee, tea, wine, and chocolate. There are thousands of antioxidant compounds out there, you’ve probably heard of flavanols (found in chocolate), resveratrol (found in wine), and lycopene (found in tomatoes). Other popular antioxidants include vitamins A (beta-carotene), C, E, and catechins .
Antioxidants help prevent or stop cell damage caused by oxidants. (Get it? Antioxidants) “Oxidants are free radicals that you find in the environment, but they're also produced naturally in your body,” says Diane McKay, Ph.D., an assistant professor and researcher at Tufts University’s Antioxidants Research Laboratory .
Every single one of us has both antioxidants and free radicals present inside of our bodies at all times. Some antioxidants are made from the body itself, while we must get others from our diets by eating high antioxidant foods that double as anti-inflammatory foods. Our bodies also produce free radicals as byproducts of cellular reactions. For example, the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells .
When certain types of oxygen molecules are allowed to travel freely in the body, they cause what’s known as oxidative damage, which is the formation of free radicals. When antioxidant levels in the body are lower than that of free radicals due to poor nutrition, toxin exposure or other factors. Oxidation wreaks havoc in the body. The effect? Accelerated aging, damaged or mutated cells, broken-down tissue, the activation of harmful genes within DNA, and an overloaded immune system .
There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body. For example, beta-carotene (and other carotenoids) is very beneficial to eye health; lycopene is beneficial for helping maintain prostate health; flavonoids are especially beneficial for heart health; and proanthocyanidins are beneficial for urinary tract health .
When skin is exposed to high levels of ultraviolet light, photo-oxidative damage is induced by the formation of different types of reactive species of oxygen, including singlet oxygen, superoxide radicals, and peroxide radicals. These forms of reactive oxygen damage cellular lipids, proteins, and DNA, and they are considered to be the primary contributors to erythema (sunburn), premature aging of the skin, photodermatoses, and skin cancers .
Astaxanthin, followed by beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen .
Increasing one's antioxidant intake is essential for optimum health, especially in today's polluted world. Because the body just can't keep up with antioxidant production, a good amount of these vitamins, minerals, phytochemicals, and enzymes must come from one's daily diet. Boosting your antioxidant intake can help provide added protection for the body against :
From a nutritional perspective, there are many different foods that can provide different antioxidants to varying different degrees and dosage levels. As a good broad guidance, here are a list of my favourite ones and the uses they have :
That is a very basic list, the amount of foods that have antioxidant properties goes into the hundreds. Your diet should consist of various different colours of foods and also contain a good mix of protein, fats and carbohydrates.
If you feel you could benefit from guidance on adequate antioxidant intake or require nutritional support and how to live a balanced lifestyle please contact me at email@example.com or visit my website by going to www.urbanplatehealth.com