Gambling addiction

 For many people, gambling is harmless fun, but it can become a problem. This type of compulsive behavior is often called “problem gambling.”

A gambling addiction is a progressive addiction that can have many negative psychological, physical, and social repercussions. It is classed as an impulse-control disorder.

It is included in the American Psychiatric Association (APA’s) Diagnostic and Statistical Manual, fifth edition (DSM-5).

Problem gambling is harmful to psychological and physical health. People who live with this addiction may experience depression, migraine, distress, intestinal disorders, and other anxiety-related problems.

As with other addictions, the consequences of gambling can lead to feelings of despondency and helplessness. In some cases, this can lead to attempts at suicide.

The rate of problem gambling has risen globally over the last few years. In the United States in 2012, around 5.77 million people had a gambling disorder that needed treatment.

Because of its harmful consequences, gambling addiction has become a significant public health concern in many countries.

Symptoms

Some of the signs and symptoms of problem gambling include:

Gambling is not a financial problem, but an emotional problem that has financial consequences.

It also impacts the way in which the person with the disorder relates to his or her family and friends. For instance, they may miss important events in the family, or they might miss work.

Anyone who is concerned about their gambling might ask “Can I stop if I want to?” If the answer is “no,” it is important to seek help.

Diagnosis

For a diagnosis of gambling addiction, The DSM-5 states that a person must show or experience at least four of the following during the past 12 months:

Need to gamble with increasing amounts of money to feel excitement

Restlessness or irritability when trying to stop gambling

Repeated unsuccessful attempts to stop, control, or reduce gambling

Thinking often about gambling and making plans to gamble

Gambling when feeling distressed

Returning to gamble again after losing money

Lying to conceal gambling activities

Experiencing relationship or work problems due to gambling

Depending on others for money to spend on gambling

Triggers

Gambling can lead to a range of problems, but the addiction can happen to anyone. No one can predict who will develop an addiction to gambling.

The activity can be described on a spectrum, ranging from abstinence through recreational gambling to problem gambling.

Gambling behavior becomes a problem when it cannot be controlled and when it interferes with finances, relationships, and the workplace. The individual may not realize they have a problem for some time.

Many people who develop a gambling addiction are considered responsible and dependable people, but some factors can lead to a change in behavior.

These could include:

retirement

traumatic circumstances

job-related stress

emotional upheaval, such as depression or anxiety

loneliness

the presence of other addictions

environmental factors, such as friends or available opportunities

Studies have suggested that people with a tendency to one addiction may be more at risk of developing another. Genetic and neurological factors may play a role.

Some people who are affected by gambling may also have a problem with alcohol or drugs, possibly due to a predisposition for addiction.

The use of some medications has been linked to a higher risk of compulsive gambling.

Secondary addictions can also occur in an effort to reduce the negative feelings created by the gambling addiction. However, some people who gamble never experience any other addiction.

Some factors increase the risk. These include:

depression, anxiety conditions, or personality disorders

other addictions, such as drugs or alcohol

the use of certain medications, for example, antipsychotic medications, and dopamine agonists, which have been linked to a higher risk of a gambling addiction

sex, as it is more likely to affect men than women

Addiction

For someone with a gambling addiction, the feeling of gambling is equivalent to taking a drug or having a drink.

Gambling behavior alters the person’s mood and state of mind.

As the person becomes used to this feeling, they keep repeating the behavior, attempting to achieve that same effect.

In other addictions, alcohol, for instance, the person starts developing a tolerance. An increasing amount of alcohol is necessary for the same “buzz.”

A person who has an addiction to gambling needs to gamble more to get the same “high.” In some instances, they “chase” their losses, thinking that if they continue to engage in gambling, they will win back lost money.

A vicious circle develops, and an increased craving for the activity. At the same time, the ability to resist drops. As the craving grows in intensity and frequency, the ability to control the urge to gamble is weakened.

This can have a psychological, personal, physical, social, or professional impact.

Neither the frequency of gambling nor the amount lost will determine whether gambling is a problem for an individual.

Some people engage in periodic gambling binges rather than regularly, but the emotional and financial consequences will be the same.

Gambling becomes a problem when the person can no longer stop doing it, and when it causes a negative impact on any area of the individual’s life.

Treatment

In general, treatment is split into three types:

Therapy: This could be behavior therapy or cognitive behavioural therapy (CBT). Behavior therapy helps an individual reduce the urge to gamble by systematically exposing them to the behaviour. CBT helps change the way in which the individual feels and thinks about gambling.

Medications: Mood stabilizers and antidepressants can help reduce symptoms and illnesses that sometimes appear with gambling addictions. Some antidepressants may reduce the gambling urge, too. Narcotic antagonists — drugs used to treat drug addictions — may help some compulsive gamblers.

Self-help groups: Some find it helpful to speak with others in a similar situation.

Types

Casinos and lotteries provide the opportunity to gamble. A gambling addiction occurs when a person can no longer control the compulsive behavior.

Any type of gambling — whether racing, bingo, card games, dice games, lottery, slots, and sports betting — can become problematic. However, some types of gambling have particular characteristics that may intensify the problem and the consequences.

Reports indicate that a significant risk factor may be a fast speed of play. Types of games where there is a short time between placing a bet and seeing the results present a higher risk for players. This happens with slot machines, for instance.

Prevalence: How common is it?

Gambling is widespread. Increased accessibility, for example, through online gambling, calls for greater awareness and appropriate legislation.

Anyone who provides gambling services has a responsibility to develop policies and programs to address underage and gambling addictions.

Research, treatment, and prevention of problem gambling should be encouraged.

Getting help

If a person suspects they might have a gambling problem, there are a variety of self-tests available on the internet.

Those tests will not give a diagnosis and do not replace a face-to-face evaluation with a trained clinical professional, but they can help people decide whether to seek formal evaluation of their gambling behavior.

A clinical professional will provide a detailed assessment and develop an adequate treatment plan, based on the individual’s needs.

Treatment and assistance may need to address various aspects of the person’s life, family, education, financial issues, any legal problems, and professional situation.

Anyone who suspects that they have a gambling addiction should seek help. A health provider will be able to refer the person to an appropriate treatment provider.

Advice from the APA for those who care for a person with a gambling addiction includes the following:

seek support, for example, through self-help groups

recognize the person’s good qualities and avoid excluding them from family life

remain calm when discussing gambling with the individual and refrain from preaching, lecturing, or getting angry

be open about the problem, including with children

understand that treatment is necessary and can be time-consuming

set boundaries regarding family finances and avoid paying off the individual’s gambling debts

Honey - benefits

 Honey is a sweet liquid made by bees using the nectar from flowers. It is graded by color, with the clear, golden amber honey often fetching a higher retail price than the darker varieties.

The flavor of a particular type of honey will vary based on the types of flower from which the nectar was harvested.

Both raw and pasteurized forms of honey are available. Raw honey is removed from the hive and bottled directly, and as such will contain trace amounts of yeast, wax, and pollen. Consuming local raw honey is believed to help with seasonal allergies, due to repeated exposure to the pollen in the area. Pasteurized honey has been heated and processed to remove impurities.

Honey has high levels of monosaccharides, fructose, and glucose, and it contains about 70 to 80 percent sugar, which provides its sweetness. Honey also has antiseptic and antibacterial properties. Modern medical science has managed to find uses for honey in chronic wound management and combating infection.

This MNT Knowledge Center article includes a brief history of honey in traditional medicine and explains some of its potential health benefits.

Fast facts on honey

    Honey is linked to wound-healing properties and antibacterial action.

    It has been used in medicine for over 5,000 years.

    Honey can replace sugar in meals, providing a healthier option. However, they can also add browning and excess moisture to a dish.

    Do not give honey to children under 12 months old.

Benefits

Modern science is finding evidence for many of the historical uses of honey.

1) Healing wounds and burns

There have been some cases in which people have reported positive effects of using honey in treating wounds.

A review published in The Cochrane Library indicated that honey might be able to help heal burns. The lead author of the study said that “topical honey is cheaper than other interventions, notably oral antibiotics, which are often used and may have other deleterious side effects.”

However, there is a lack of evidence to fully support this claim. In fact, a study published in The Lancet Infectious Diseases concluded that applying medical-grade honey to the wounds of patients has no advantage over normal antibiotics among patients undergoing dialysis.

Honey should never be given to young infants as it can cause botulism, a rare but severe type of food poisoning.

2) Reducing the duration of diarrhea

According to research-based reviews on honey, it has been shown to decrease the severity and duration of diarrhea. Honey also promotes increased potassium and water intake, which is particularly helpful when experiencing diarrhea.

Research that took place in Lagos, Nigeria suggests that honey has also shown the ability to block the actions of pathogens that commonly cause diarrhea.

3) Preventing acid reflux

Recent research has shown that honey can reduce the upward flow of stomach acid and undigested food by lining the esophagus and stomach.

This has helped to reduce the risk of gastroesophageal reflux disease (GERD). GERD can cause inflammation, acid reflux, and heartburn.

4) Fighting infections

In 2010, scientists from the Academic Medical Center at the University of Amsterdam reported in FASEB Journal that honey’s ability to kill bacteria lies in a protein called defensin-1.

A more recent study in the European Journal of Clinical Microbiology & Infectious Diseases showed that a certain type of honey, called Manuka honey, can help prevent the bacteria Clostridium difficile from settling in the body. C. difficile is known for causing severe diarrhea and sickness.

Some studies have revealed that Manuka honey may even be effective for the treatment of MRSA infections.

Dr. Jenkins concluded:

    “Manuka and other honeys have been known to have wound healing and anti-bacterial properties for some time. But the way in which they act is still not known. If we can discover exactly how Manuka honey inhibits MRSA, it could be used more frequently as a first-line treatment for infections with bacteria that are resistant to many currently available antibiotics.”

Manuka honey may even help reverse bacterial resistance to antibiotics, according to research presented in the journal Letters in Applied Microbiology. This type of honey showed action against Ureaplasma urealyticum, a bacteria that is resistant to many different antibiotics.

A study published in the journal Pediatrics, which compared honey to placebo in helping children with a cough during the night, found that honey was superior. The researchers concluded:

    “Parents rated the honey products higher than the silan date extract for symptomatic relief of their children’s nocturnal cough and sleep difficulty due to URI (upper respiratory infection). Honey may be a preferable treatment for cough and sleep difficulty associated with childhood URI.”

In The Scientific World Journal, researchers provided data confirming that natural honey was as effective as a eusol antiseptic solution in reducing wound infections.

There is a great deal of evidence supporting the use of honey as a remedy for infection.

5) Relieving cold and cough symptoms

The World Health Organization (WHO) recommends honey as a natural cough remedy.

The American Academy of Pediatrics also recognizes honey as a treatment for a cough.

However, they advise that honey is not suitable for children under the age of one year.

A 2007 study by Penn State College of Medicine suggested that honey reduced night-time coughing and improved sleep quality in children with upper respiratory infection to a greater degree than the cough medicine dextromethorphan.

6) Replacing added sugar in the diet

Honey’s sweet flavor makes it an ideal substitute for sugar in the diet.

Added sugar in the diet provides excess calories with no nutritional benefit. This can lead to an increased body weight, which comes with an increased risk of high blood pressure and diabetes.

Honey can be added to food and beverages to sweeten the taste without the negative health impact of added sugars. However, since honey is still a sweetener, it is important to remain mindful of how much honey being is used.

Medicinal use

Honey has been used to treat a wide array of illnesses, ailments, and injuries.

It can be mixed with other remedies and consumed or rubbed onto the skin. Practitioners of Ayurvedic medicine have attempted to use honey as a remedy for the following:

    stress

    weakness

    sleep disturbance

    vision problems

    bad breath

    teething pain, in children over a year old

    cough and asthma

    hiccups

    stomach ulcers

    diarrhea and dysentery

    vomiting

    bedwetting and frequent urination

    high blood pressure

    obesity

    jaundice

    hangover relief

    eczema and dermatitis

    burns, cuts, and wounds

    arthritis

While not all uses of honey are confirmed as effective, trying it as treatment will not make conditions any worse or cause harm.

Honey is sometimes touted as a cosmetic solution for cracked, dry, pimply, or clogged skin.

History

Cave paintings show that around 8,000 years ago, honey was first being used by humans, although there was no evidence of humans keeping and cultivating colonies of bees until 2,400 BC.

Honey was a mainstay in the medical practices of many cultures for centuries. Over 4,000 years ago, honey was used in traditional Ayurvedic medicine, where it was thought to be effective in treating indigestion and imbalances in the body.

Before its use by Ancient Egyptians, honey was rubbed onto the skin to treat wounds and has been found in medicinal substances from over 5,000 years ago.

The beneficial properties of honey have been explored and studied in modern times, and there is evidence to suggest that some parts of its historical reputation may hold truth.

Properties

According to the United States Department of Agriculture (USDA) National Nutrient Database, one tablespoon of honey contains 64 calories, 17.3 grams (g) of sugar, and 0 g of fiber, fat, and protein.

Choosing honey over refined and processed sugar may lead to long-term health benefits. Honey is known to have antioxidant, antimicrobial, and soothing effects.

It is made up of glucose, fructose, and minerals, such as iron, calcium, phosphate, sodium chloride, potassium, and magnesium.

Below is a typical honey profile, according to BeeSource:

    Fructose: 38.2 percent

    Glucose: 31.3 percent

    Maltose: 7.1 percent

    Sucrose: 1.3 percent

    Water: 17.2 percent

    Higher sugars: 1.5 percent

    Ash: 0.2 percent

    Other: 3.2 percent

The slightly acidic pH level of honey is what helps prevent the growth of bacteria, while its antioxidant elements clean up free radicals that are linked to diseases.

The physical properties of honey vary depending on the specific flora used in its production, as well as its water content.

Diet

Experimentation is key when substituting honey for sugar. Baking with honey can cause excess browning and moisture.

As a general rule, use ¾ cup of honey for every one cup of sugar, reduce the liquid in the recipe by 2 tablespoons and lower the oven temperature by 25º Fahrenheit.

Here are some quick tips for including honey in the diet:

    Use honey to sweeten your dressings or marinades.

    Stir honey into coffee or tea.

    Drizzle honey on top of toast or pancakes.

    Mix honey into yogurt, cereal, or oatmeal for a more natural sweetener.

    Spread raw honey over whole grain toast and top with peanut butter.

Alternatively, try these healthy and delicious recipes developed by registered dietitians:

    Basil honey mango sorbet

    Honey Dijon vinaigrette with arugula, pear and walnut salad

    Grilled fruit kebabs

When stored in an airtight container, honey has no expiry date.

Risks

A person’s overall eating pattern is most important in preventing disease and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.

Honey is still a form of sugar, so intake should be moderate. The American Heart Association (AHA) recommends that women get no more than 100 calories a day from added sugars and men no more than 150 calories a day. This is equal to a little over two tablespoons for women and three tablespoons for men.

It is recommended that infants under a year old do not consume honey. Honey may contain botulinum endospores that cause infant botulism in very young children, a rare but serious type of food poisoning that can result in paralysis. Even pasteurized honey has a chance of containing these spores.

However, honey has a wide range of benefits.

When to eat fruit for weight loss

 Despite online claims, there is no best time of day to eat fruit — people can get similar health benefits from fruit at any time of the day. That said, people with weight loss goals or diabetes can benefit from timing their fruit intake.

Many online sources claim that people can get better health benefits from fruit if they eat it in the afternoon, on an empty stomach, or if they avoid eating fruit along with specific foods. There is no evidence to support these claims.

In this article, we explore the various myths linked with when to eat fruit, along with ways to time fruit intake for weight loss and diabetes management.

While there is no overall magic timing, there might be better times to eat fruit for someone with a goal of weight loss. Since fruits tend to be high in fiber, they can help a person feel full for a longer period of time.

According to a 2017 study, a high-fiber diet can help someone eat less. Since taking in fewer calories promotes weight loss, people aiming to lose weight could benefit from planning their fruit consumption.

Eating nutritious, low-calorie fruit before a meal may make a person feel fuller and therefore make them less likely to overeat during or after their meal. Eating fruit alongside a meal can help a person eat fewer high-calorie foods.

Replacing high-calorie snacks with fruit — at any time during the day — is a great way to promote weight loss.

Busting myths

There are many myths concerning when to eat fruit. Below, we discuss four of the most common myths and the evidence behind them.

Myth: Afternoon is the best time to eat fruit

Some sources state that eating fruit in the afternoon can provide more health benefits than eating fruit in the morning. Others say differently, claiming that the best time is first thing in the morning with a glass of water.

However, there is no scientific evidence to suggest that eating fruit in the morning or afternoon changes how fruit affects a person’s health.

The theory behind eating fruit in the afternoon is based on the idea that eating a high-sugar snack during that time can raise blood sugar levels and “wake up” the digestive system.

However, all carbohydrate-containing foods raise blood sugar levels, and the time of day has little effect on this. The digestive system is always prepared to begin operations at any time of day.

That said, when choosing an afternoon snack, fruit is an excellent option. Fruits are high in fiber and complex carbohydrates, meaning that they take longer to digest than simple carbohydrates, such as white bread. This can help keep people fuller for longer and avoid unhealthful snacks during the day.

Fruits also provide a wide range of vitamins, minerals, and health benefits. Consuming fruit with a healthful fat or protein can provide balance and more sustainable energy. Enjoy fruit with a small handful of nuts or seeds or some avocado for a nutrient-dense snack.

Myth: Avoid eating fruit before bed

Generally speaking, eating a full meal in the hours before sleeping can interrupt a person’s sleep cycles. However, when snacking at nighttime, fruit is less likely to interfere with sleep, compared with other foods, especially processed foods.

According to The National Sleep Foundation, eating certain foods before bed can interfere with sleep due to the body’s digestive processes. They recommend avoiding foods with processed sugars just before bed, as these can cause energy levels to rise and fall quickly. Choosing fresh fruit may be a better option.

They add that eating a banana before bed provides potassium that may prevent nighttime leg cramping. Including fruits with higher magnesium, such as plantains, apricots, or dates, can also aid in relaxation and better sleep.

Myth: Eat fruit on an empty stomach

Some people believe that eating fruit on an empty stomach provides greater health benefits. This myth has been popularized mainly through websites and email chains.

The idea is that eating fruit with a meal slows down digestion, meaning that food sits in the stomach for a long time and can rot or ferment. The theory says that this causes gas, bloating, and digestive discomfort.

While it is true that fruit slows down digestion — fruits are high in fiber, which slows the progression of food through the digestive tract — this is not a bad thing. Fiber is an important part of all diets and boosts gut health. Slower digestion also helps a person feel full for longer.

Even if fruit remained in the stomach for an unusual length of time, the fruit would not have a chance to rot due to the stomach’s ability to prevent bacterial overgrowth. Most microorganisms are incapable of growing within the acidity of the stomach.

People with gastrointestinal issues should speak with a doctor or dietitian about specific needs and remedies that may help the process of digestion.

Myth: Diabetes and fruit separate from meals

Another claim states that the best time for people with diabetes to eat fruit is 1–2 hours either before or after a meal.

This myth is based around the idea, as discussed earlier, that eating fruit with a meal can interfere with digestion, and that this can especially affect a person with diabetes, due to common co-occurring digestive problems.

Firstly, there is no evidence suggesting that eating fruit separate from meals will improve digestion. Secondly, for someone with diabetes, eating fruit alone can cause the sugars to enter the bloodstream more quickly, potentially raising blood sugar more than when eating fruit with other foods.

Rather than eating fruits separately, a person with diabetes can benefit from pairing fruits with other foods that are high in protein, fiber, or fats.

According to research, protein, fiber, and fat help the stomach slow the release of food into the small intestine. This way, the body absorbs smaller amounts of sugar at a time, which limits its effect on blood sugar levels.

Research also shows that soluble fiber can reduce a rise in blood sugar, which can be very beneficial for people with diabetes. In addition, enjoying a piece of fruit before a meal can help deter overeating, as it aids in feeling full sooner.

The best time to eat fruit for people with diabetes

When a person has diabetes, carbohydrate-containing foods can cause big spikes in blood sugar levels. Over time, repeated spikes can lead to lasting health complications.

Fruits contain carbohydrates, including sugars, and they can therefore affect blood sugar levels. However, fruits have a low glycemic index rating, meaning that they have less of an effect on blood sugar levels, compared with other foods. This is due to their higher fiber content, making them a good choice for people with diabetes.

Learn more about fruit for people with diabetes here.

To reduce the effect of fruits on blood sugar, people with any type of diabetes can pair fruit with other foods or even a meal higher in protein or fat. The fruit’s fiber can cause sugars to enter the body’s small intestine more slowly.

Eating fruit separately from meals could result in sugars entering the bloodstream too quickly, unless a person pairs the fruit with a healthful protein or fat.

Speak with a doctor, a dietitian, or a diabetes educator regarding specific carbohydrate needs and how to incorporate them appropriately while managing any type of diabetes.

Standpoint

Fruits are a healthful food that provide the body with many beneficial nutrients, including fiber, vitamins, and minerals.

There are many myths surrounding the best times to eat fruit, but little scientific evidence to back them up. There is no perfect time of day for eating fruit. Most people can pair fruit with or without a meal at any time of day.

People can, however, plan their fruit intake to help promote weight loss or reduce the effects on blood sugar levels.

3 minutes exercise a week - to get fit

 New research revealed on a BBC TV Horizon programme broadcast in February 2012, suggests it is possible to improve some measures of fitness with just 3 minutes of exercise a week. Medical journalist Dr Michael Mosley, like many people, is not a great fan of exercise for its own sake, and set out to find how little he would need to do to get fit. And he discovered some surprising facts about health benefits of HIT, or High Intensity Training.

Challenging Current Thinking

“It goes against everything I was taught in medical school, and everything I have ever read since”, gasps Mosley to camera, as he completes a vigorous bout of pedalling on a stationary exercise bike while scientists look on.

Mosley, who trained as a medical doctor before moving into journalism and broadcasting, introduces the one-hour programme, “The Truth About Exercise”, by saying that what he discovered about exercise, thanks to the latest research, has challenged his view, and altered the way he lives his life.

High Intensity Training

A main theme of the TV programme is High Intensity Training (HIT), where you do a number of shorts bursts of intense and effortful exercise with short recovery breaks in between.

HIT is not new, but has come to prominence in recent years as more researchers have looked into and measured its health benefits.

There are various forms of HIT, depending on the intensity and duration of the effortful bursts, and your fitness goals.

(The HIT in this article is not to be confused with another type of workout also called HIT: a strength-training made popular in the 1970s by Arthur Jones, now practised by many bodybuilders, where you work with weights and perform sets of repetitions to the point of momentary muscle failure.)

Recent HIT research shows, for example, that doing ten one-minute sprints on a stationary exercise bike with about one minute of rest in between, three times a week, is as good for improving muscle as many hours of less strenuous conventional long-term biking.

Professor Martin Gibala and his team at McMaster University, Hamilton, Ontario, Canada, carried out a study on college students, and discoverd HIT delivers the same physical benefits as traditional endurance training, even though it takes considerably less time, and surprisingly, involves doing less exercise. 

Types of HIT

In Gibala ‘s student study, the participants had to pedal at their maximum possible effort level on a specially adapted lab bike. The thinking then was that “all out” was an important part of the HIT method.

But then, in 2010, Gibala and colleagues published another study in The Journal of Physiology, where they showed how a less extreme form of HIT worked just as well for people whose doctors might be a bit worried about them adopting the “all out” method, for instance those who might be older, less fit and overweight.

In that form of HIT, the workout was still beyond the comfort zone of most people (about 95% of maximal heart rate), but was only half of what might be regarded as an “all out” sprint.

On the BBC programme, Mosley tries a form of HIT developed by Jamie Timmons, professor of ageing biology at Birmingham University in the UK. In Timmons’ form of HIT, the bursts of high intensity are at maximum effort, but of very short duration (20 seconds at a time).

Timmons told Mosley, who was doing no weekly exercise at the time, that he could expect to see improvements in a number of measures of health if he did just three minutes of HIT a week, for four weeks.

Simple Program

The HIT program he asked Mosley to follow was quite simple and can be done on a standard exercise bike:

    First, you warm up for a couple of minutes with some gentle cycling: then you cycle as fast as you possibly can (“hell for leather”, as Mosley describes it) for 20 seconds.

    Then, you cycle gently again for a couple of minutes while you catch your breath, then do another 20 seconds “flat out”.

    Then, for a final time, two minutes gentle cycling to catch your breath, followed the third period of 20 seconds at “full throttle”. 

And that’s it. Do this HIT program three times a week, and you have a total of 3 minutes a week of intensive pedalling, and about 6 minutes of gentle pedalling.

Mosley said he was somewhat sceptical, but he did as Timmons instructed: he followed this HIT program for four weeks, totalling 12 minutes of pedalling at “full throttle” and 36 minutes at a gentle pace.

Insulin Sensitivity

Timmons had tested Mosley for a number of health indices before he started, and then, after his 4 weeks of HIT, Mosley went back to the lab to be re-tested.

A main test was for insulin sensitivity. Mosley was particularly keen to see this result as his father had been a diabetic and had died from complications linked to the disease.

When they measured Mosley’s insulin sensitivity before he started his HIT exercise regime, the result showed he was just inside what would be regarded as healthy tolerance.

Timmons told Mosley that research from a number of centres shows that doing 3 minutes HIT a week can improve insulin sensitivity by 24%. And this is exactly the amount by which Mosley’s own index improved.

But bigger improvements than this have also been recorded, albeit with a slightly different HIT regime.

A 2011 study by Gibala’s group at McMaster published in Medicine & Science in Sports & Exercise found a 35% improvement in insulin sensitivity after only two weeks.

Their sedentary volunteers (average age 45) had done no exercise for over a year, and only had to work at 60% peak power (80- 95% of heart rate reserve). Their biking regime was 10 times 60-second bursts of intense pedalling with 60 seconds of recovery time in between each, performed three times a week (the whole workout, including 3 minutes of warm-up and 5 minutes of cool -down, lasting less than half an hour).

Insulin sensitivity is important for keeping blood sugar or glucose stable. When you eat, your digestion starts putting glucose into your bloodstream. This causes the pancreas to release insulin, a hormone that triggers body tissue to absorb circulating glucose.

If your insulin sensitivity reduces, the pancreas has to release more and more insulin to keep blood glucose levels stable.

Abnormally low insulin sensitivity is known as insulin resistance, a condition that results in high levels of insulin, glucose and fats circulating in the bloodstream. It is a main risk factor for metabolic syndrome, which increases the risk for coronary artery disease, stroke, and type 2 diabetes.

It is not clear how HIT affects insulin sensitivity, but Timmons, and some other scientists that Mosley spoke to, suggest it could be because HIT uses many more muscles than conventional aerobic training.

HIT engages 80% of the muscles of the body, compared to up to 40% during moderate jogging or cycling. HIT engages not only leg muscles, but also the muscles in the upper body, such as the arms and shoulders.

One of the effects of exercise is to break down glycogen in muscles. Glycogen is a stored form of glucose. The theory is that removing stores of glycogen makes way for fresh glucose to be deposited from the bloodstream. So the more muscle tissue that come under this influence, the more space that is available for new glucose deposits. 

Aerobic Fitness

There are some things that HIT will not necessarily do for you. For example, in Mosley’s case, it didn’t improve his aerobic fitness, the other main health index that Timmons and colleagues tested.

The scientists said the reason Mosley’s aerobic fitness did not improve after HIT was because of his genes. A genetic test, taken before he did the HIT, predicted that no matter how much exercise he did, his aerobic fitness was unlikely to improve to the same extent as someone whose genes resemble those of Olympic gold medallists.

The evidence that ties aerobic fitness to health shows that one of the best predictors of a healthy long life is the body’s ability to take in and use oxygen while we are exercising maximally. The more blood the heart pumps around the body, the more oxygen our muscles use and the lower our risk of disease and early death.

And that is why aerobic exercise is promoted as important to health. The UK government’s guidelines for instance, say people should do 150 minutes of moderate, or 75 minutes of vigorous, exercise every week. (While this is what the guidelines state, it appears that more than three quarters of Brits don’t attain this level).

Thus biking, brisk walking, swimming, running, endurance training, are all promoted as moderate to vigorous aerobic workouts that increase the body’s ability to take in and use oxygen, something the scientists measure as VO2 max: the maximum volume of oxygen used during exercise. The higher a person’s VO2 max, the more resilient they are to illness.

But new research is begining to show that perhaps this does not work for everyone.

In 2010 the Journal of Applied Physiology published a large study, led by Timmons, that showed although aerobic exercise can and does increase VO2 max, it varies, according to genetic make-up.

In a large sample of hudreds of people, all following the same supervised aerobic exercise regime several hours a week for months, there was a spectrum of results, ranging from some who experienced little or no increase in VO2 (the non-responders) to those who showed a huge benefit (the high-responders).

Timmons and the very large international group of researchers, concluded that in the case of the non-responders, it is unlikely that aerobic training results in lowering their risk of heart disease and other chronic illnesses.

They discovered they could predict, by looking at just 11 genes in a person’s genome, where they will fit on the spectrum of non- to high-responders. Apparently, around 15% of the population are non-responders, and around 20% are high-responders.

The Link Between Exercise and Health Is an Individual Thing

A group of experts is currently reviewing the UK government guidelines for exercise. On the BBC Horizon programme, Timmons, a member of the expert group, told Mosley the problem with the current guidelines is they don’t take into account the variation in individual response to exercise, so there is no guarantee that following such a regime will actually give you the right results.

Mosley said his experience of HIT, and what he learned about the research Timmons and colleagues were doing linking genes to exercise response, made him rethink a number of things about exercise: such as, the more you do, does not necessarily mean the more you benefit.

In the same way that technological advances in genome research are moving us into an era of personalized medicine, perhaps we are also moving toward an era of personalized exercise, says Mosley.

What we are learning is that the link between exercise and health is an individual thing. Methods like HIT are useful, because very quickly, without spending a lot of time and effort, you can find out what works for you, and what doesn’t, and fine-tune a program that you can fit more easily into your lifestyle.

Warning

A word of caution: as always, before you take up a new form exercise, if you have any medical conditions, please talk to your doctor about it first.

For instance, in the case of HIT, if your doctor thinks it is OK for you to try it, be sure to discuss whether the very high or moderate intensity form is more appropriate, and be clear about the benefits you may reasonably expect.

Raspberries - benefits

 Raspberries are a popular berry with a rich color and sweet juicy taste. They are a good source of vitamins, minerals, and antioxidants.

Raspberries can range in color from the popular red and black varieties to purple, yellow, or golden. Each color of berry has a unique composition of vitamins, minerals, and antioxidants.

In this article, we look at the health benefits of the red raspberry. We provide a nutritional breakdown, discuss ways to incorporate raspberries into the diet, and explain the possible health risks.

Benefits

The antioxidant content of plant foods, such as raspberries, may help prevent a range of health conditions.

Vitamins C and E, selenium, beta carotene, lutein, lycopene, and zeaxanthin are all examples of antioxidants, and they are all present in raspberries.

Raspberries also contain plant chemicals called flavonoids, which have antioxidant effects.

Antioxidants help the body eliminate toxic substances known as free radicals. The body produces some of these substances during metabolic processes, but others result from external factors, such as unhealthful foods and pollution. Unhealthful foods include processed foods and those high in fat and sugar.

If too many free radicals remain in the body, they can cause cell damage, resulting in a range of health problems.

Raspberries are also a good source of fiber. One cup of raspberries contains 8 grams (g) of fiber. Current guidelines recommend that adults aged 19 years and over should consume between 22.4 g and 33.6 g of fiber a day, depending on their age and sex.

Brainpower

Experts have suggested that consuming a diet rich in antioxidants can contribute to the health of the brain and the neurological system.

There is evidence that vitamins C and E may help protect a person’s ability to think and remember information as they get older. Raspberries contain these antioxidant vitamins.

Find out which foods are good sources of antioxidants.

Heart health

Research has shown that one group of flavonoids, in particular — anthocyanins — can suppress inflammation that may lead to cardiovascular disease. Anthocyanins are also present in raspberries.

Various antioxidants may reduce a person’s risk of cardiovascular disease by preventing platelet buildup and lowering blood pressure using anti-inflammatory mechanisms.

The American Heart Association encourage most people to increase their potassium intake and reduce the amount of sodium in their diet. These dietary adjustments can help prevent high blood pressure, a risk factor for cardiovascular disease.

One cup of raspberries contains 186 milligrams (mg) of potassium. The AHA recommend consuming around 4,700 mg of potassium each day.

The fiber in raspberries can also help manage or prevent:

    blood pressure

    cholesterol levels

    obesity

    heart disease

    stroke

What other foods can keep your heart healthy? Find out here.

Cancer prevention

The National Cancer Institute note that antioxidants from dietary sources may help protect the body from lung, esophageal, gastric, and other types of cancer.

In 2010, scientists treated stomach, colon, and breast cancer cells with an extract of Meeker red raspberries. The extract killed more than 90% of the cells. The researchers estimated that antioxidants were responsible for about half of the destruction of breast cancer cells.

Learn more about the link between diet and cancer.

Diabetes management

The antioxidants in berries may help prevent inflammation, which could be a risk factor for type 2 diabetes.

The authors of a 2018 review concluded that dietary fiber might lower the risk of developing type 2 diabetes and improve symptoms in people who already have this condition.

Raspberries are naturally sweet, and people do not usually need to add sugar to them. Their sweetness makes them a useful addition to the diet when a person is seeking to manage diabetes or excess weight. However, they do contain some natural sugar. People with diabetes should take this into account.

What are the best foods to eat with diabetes? Find out here.

Digestion

The fiber and water content in raspberries can help prevent constipation and maintain a healthy digestive tract. Adequate fiber promotes the regularity of bowel movements, which is crucial for the daily excretion of toxins.

Increased fiber intake may also help with:

    managing blood pressure

    reducing cholesterol levels

    supporting weight loss

Why do we need dietary fiber? Find out here.

Eye health

Raspberries contain the antioxidant zeaxanthin, which filters out harmful blue light rays.

It may play a role in protecting the eyes from problems such as age-related macular degeneration (AMD), a condition that causes vision problems in older people.

Other benefits

Raspberries contain other key nutrients, including:

Vitamin C: This vitamin is important for making collagen, which the body needs to keep the skin and joints healthy.

Folate: Folate is necessary for proper cell division. During pregnancy, doctors prescribe it to encourage the healthy growth of the unborn child.

Vitamin K: The body needs this vitamin for proper blood clotting.

Nutrition

A 123 g cup of raspberries contains the following nutrients:

    Water: 105.0 g

    Energy 64 calories

    Protein: 1.5 g

    Carbohydrate: 14.7 g, of which 5.4 g is sugar

    Fiber: 8.0 g

    Calcium: 30.8 mg

    Magnesium: 27.1 mg

    Iron: 0.8 mg

    Phosphorus: 35.7 mg

    Potassium: 186.0 mg

    Zinc: 0.5 mg

    Copper 0.1 mg

    Manganese: 0.8 mg

    Selenium: 0.2 micrograms (mcg)

    Vitamin C: 32.2 mg

    Folate: 25.8 mcg

    Choline: 15.1 mg

    Vitamin E: 1.1 mg

    Vitamin K: 9.6 mcg

    Lutein + zeaxanthin: 167.0 mcg

    Alpha carotene: 19.7 mcg

    Beta carotene: 14.8 mcg

Current guidelines recommend that women and men consume 75 mg and 90 mg, respectively, of vitamin C each day.

Therefore, a cup of raspberries can provide more than one-third of the daily requirement for vitamin C. Women who are pregnant or breastfeeding will require a higher intake.

Vitamins C and E, alpha and beta carotene, lutein, zeaxanthin, choline, and selenium are just some of the antioxidants that raspberries contain.

Diet tips

Raspberries are available fresh, frozen, and freeze-dried or as an ingredient in jellies, syrups, and jams.

Fresh or frozen raspberries are best, as other raspberry products usually contain added sugars. Where possible, check the label and buy raspberry products without added sugars.

Ways to include fresh or frozen raspberries in the diet include:

    adding them to smoothies, yogurt, or oatmeal

    making a fresh fruit cocktail with raspberries, pineapple, sliced peaches, and strawberries

    adding raspberries, grapes, and walnuts to a chicken salad

    topping whole-grain waffles or pancakes with fresh raspberries

    blending raspberries in a food processor with a little water and using the mixture as a fresh syrup for desserts, ice cream sundaes, or breakfast foods

    mixing raspberries into a spinach salad with walnuts and goat cheese

Risks

As fruits can sometimes contain pesticide residue, it is best to buy organic raspberries where possible.

Raspberry ketones

Some people take supplements called raspberry ketones, which contain chemical extracts from raspberries and other plants. Manufacturers claim that these supplements can help people lose weight or prevent hair loss.

However, there is a lack of scientific evidence to show that raspberry ketones are safe or effective for these purposes. Some of these products contain stimulants, which can have adverse effects on some people.

Learn more about raspberry ketones.

It is important to speak to a doctor before using any supplement. Apart from the risk of adverse effects, some supplements can interact with medications. In many cases, people spend a lot of money on a product that has no effect.

Raspberries, like other berries, provide vitamins, minerals, fiber, and antioxidants. These are all beneficial for health.

As with any healthful ingredient, raspberries can be useful as part of a balanced, nutritious diet.

It is also worth remembering that dishes containing added sugar, fat, and other ingredients are unlikely to provide the same health benefits as raspberries alone.

Plain, fresh raspberries will be more healthful than processed raspberry desserts, preserves, and dishes containing cream and added sugar.

Bell Peppers - benefits

 Bell peppers (Capsicum annuum) are fruits that belong to the nightshade family.

They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America.

Also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked.

Like their close relatives, chili peppers, bell peppers are sometimes dried and powdered. In that case, they are referred to as paprika.

They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.

Bell peppers come in various colors, such as red, yellow, orange, and green — which are unripe.

Green, unripe peppers have a slightly bitter flavor and are not as sweet as fully ripe ones.

This article tells you everything you need to know about peppers.

 Nutrition facts

Fresh, raw bell peppers are mainly composed of water (92%). The rest is carbs and small amounts of protein and fat.

The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are (1Trusted Source):

    Calories: 31

    Water: 92%

    Protein: 1 gram

    Carbs: 6 grams

    Sugar: 4.2 grams

    Fiber: 2.1 grams

    Fat: 0.3 grams

Carbs

Bell peppers are primarily composed of carbs, which account for most of their calorie content — with 3.5 ounces (100 grams) holding 6 grams of carbs.

The carbs are mostly sugars — such as glucose and fructose — which are responsible for the sweet taste of ripe bell peppers.

Bell peppers also contain small amounts of fiber — 2% by fresh weight. Calorie for calorie, they are a very good fiber source (1Trusted Source).

Bell peppers are mainly made up of water and carbs. Most of the carbs are sugars, such as glucose and fructose. Bell peppers are also a decent source of fiber.

 Vitamins and minerals

Bell peppers are loaded with various vitamins and minerals (1Trusted Source):

    Vitamin C. One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.

    Vitamin B6. Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells.

    Vitamin K1. A form of vitamin K, also known as phylloquinone, K1 is important for blood clotting and bone health.

    Potassium. This essential mineral may improve heart health (2Trusted Source).

    Folate. Also known as vitamin B9, folate has a variety of functions in your body. Adequate folate intake is very important during pregnancy (3Trusted Source).

    Vitamin E. A powerful antioxidant, vitamin E is essential for healthy nerves and muscles. The best dietary sources of this fat-soluble vitamin are oils, nuts, seeds, and vegetables.

    Vitamin A. Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A (4Trusted Source).

Bell peppers are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium.

 Other plant compounds

Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens (5Trusted Source).

The main compounds in bell peppers are:

    Capsanthin. Especially high in red bell peppers, capsanthin is a powerful antioxidant responsible for their brilliant red color (6, 7).

    Violaxanthin. This compound is the most common carotenoid antioxidant in yellow bell peppers (8Trusted Source).

    Lutein. While abundant in green (unripe) bell peppers and black paprika, lutein is absent from ripe bell peppers. Adequate intake of lutein may improve eye health (6, 9Trusted Source).

    Quercetin. Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer (4Trusted Source, 10Trusted Source, 11Trusted Source).

    Luteolin. Similarly to quercetin, luteolin is an polyphenol antioxidant that may have a variety of beneficial health effects (4Trusted Source, 12Trusted Source).

Bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin, and luteolin. These plant compounds are associated with many health benefits.

 Health benefits of bell peppers

Like most whole plant foods, bell peppers are considered a healthy food.

High consumption of fruits and vegetables has been linked to a reduced risk of many chronic illnesses, such as cancer and heart disease.

In addition, bell peppers may have a number of other health benefits.

Eye health

The most common types of visual impairments include macular degeneration and cataracts, the main causes of which are aging and infections (13Trusted Source).

However, nutrition may also play a significant role in developing these diseases.

Lutein and zeaxanthin — carotenoids found in relatively high amounts in bell peppers — may improve eye health when consumed in adequate amounts (9Trusted Source, 14Trusted Source, 15Trusted Source).

In fact, they protect your retina — the light-sensitive inner wall of your eye — from oxidative damage (16Trusted Source, 17Trusted Source, 18Trusted Source).

A number of studies indicate that regular consumption of foods rich in these carotenoids may cut the risk of both cataracts and macular degeneration (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).

Thus, adding bell peppers to your diet may help lower your risk of visual impairments.

Anemia prevention

Anemia is a common condition characterized by a reduced ability of your blood to carry oxygen.

One of the most common causes of anemia is iron deficiency, the main symptoms of which are weakness and tiredness.

Not only are red bell peppers a decent source of iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron from your gut (24Trusted Source).

In fact, one medium-sized red bell pepper may contain 169% of the RDI for vitamin C (1Trusted Source).

Dietary iron absorption increases significantly when you consume fruits or vegetables high in vitamin C (25Trusted Source).

For this reason, eating raw bell peppers alongside iron-rich foods — such as meat or spinach — may help increase your body’s iron stores, cutting your risk of anemia.

Like other fruits and vegetables, bell peppers may have many health benefits. These include improved eye health and reduced risk of anemia.

 Adverse effects

Bell peppers are generally healthy and well-tolerated, but some people may be allergic. That said, allergy is quite rare.

Still, some people that have pollen allergy may also be sensitive to bell peppers due to allergic cross-reactivity (26Trusted Source, 27Trusted Source).

Allergic cross-reactions can happen between certain foods because they may contain the same allergens — or allergens similar in chemical structure.

When eaten in moderation, bell peppers do not have any adverse health effects. However, they may trigger allergies in some people.

Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids.

For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases.

All in all, bell peppers are an excellent addition to a healthy diet.

Yogurt - benefits

 Yogurt is a dairy product made by fermenting milk with a yogurt culture. It provides protein and calcium, and it may enhance healthy gut bacteria.

Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion, but these depend on the type of yogurt consumed.

Added sugar and processing can make some yogurt products unhealthy.

Yogurt starts as fresh milk or cream. It is often first pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth.

The culture ferments the lactose, the natural sugar found in milk. This produces lactic acid, which gives yogurt its distinctive flavor.

Fast facts about yogurt

    Yogurt is made by fermenting milk wth a yogurt culture.

    Health benefits can include promoting bone health and aiding digestion.

    Some yogurts contain active, living bacteria known as probiotics, which can help keep the intestines healthy.

    Yogurt products that go through heat treatment have no active bacteria, reducing the health benefits. Yogurt-covered raisins are an example.

    Yogurts contain calcium, vitamins B6 and B12, riboflavin, potassium, and magnesium. The amounts depend on the type.

Nutrition

There are many types of yogurt that provide varying levels of nutritional benefit.

When is yogurt good for you?

Whether yogurt is a healthful choice depends on the person consuming it and the type of yogurt.

Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.

These can offer protection for bones and teeth and help prevent digestive problems.

Low-fat yogurt can be a useful source of protein on a weight-loss diet.

Probiotics may boost the immune system.

Some argue that they could also impact brain functioning, too, although more research is necessary to confirm some of these claims.

In 2014, researchers found that consuming yogurt may help protect against type 2 diabetes. Other types of dairy product did not appear to impact the likelihood of developing the condition.

Other scientists have suggested that yogurt containing probiotic bacteria successfully protects children and pregnant women against the effects of heavy metal exposure.

It is also a nutritious option when people find it difficult to chew their food.

Non-dairy yogurts offer an alternative for people who do not consume dairy or animal products or have allergies or intolerances.

Yogurt contains less lactose than milk because the lactose is used up in the fermentation process.

When is yogurt bad for you?

Not all yogurts are healthful. Those without added sugar or unnecessary additives can be a healthful addition to the diet, but some products have high quantities of added sugar and other ingredients that may not be beneficial.

Natural yogurt can be a low-calorie, high-nutrient food packed with protein.

However, many manufacturers add sugar, artificial sweeteners, and other ingredients that are not healthful.

All yogurts contain some natural sugars, but consumers are advised to look for a product with less than 15 grams of sugar per serving. The lower the sugar, the better, as long as it does not contain any artificial sweeteners.

Some studies have refuted the view that yogurt consumption is linked to good health, causing authorities to question whether health claims can be made for commercial purposes. However, people who eat yogurt are more likely to have an otherwise healthy diet.

Yogurt-flavored products

Packaged products like cereals and bars claiming to be “made with real yogurt,” yogurt-covered raisins and other products with yogurt coating contain only a small amount of yogurt powder.

Yogurt powder is heat-treated, and heat kills the beneficial bacteria. Yogurt coatings are made of sugar, oil, whey, and yogurt powder.

Types

There are different types of yogurt.

Low fat or non-fat

Low-fat, or reduced-fat yogurt, is made with 2-percent milk. Non-fat yogurt is made with zero percent or skim milk.

Kefir

Kefir is a liquid yogurt for drinking. It contains probiotics and is easy to make at home by adding kefir grains to milk and leaving it to stand for 12 to 24 hours.

Greek yogurt

Greek yogurt is thick and creamy. It can withstand heat better than regular yogurt and is often used in Mediterranean-style cooking and dips.

It is made by further straining regular yogurt to remove the liquid whey.

The result is a higher protein content, due to its thicker concentration, but the extra straining leads to a lower calcium content.

Greek yogurt is available in full fat, reduced or low fat and non-fat or zero percent.

Skyr

Similar to Greek yogurt, skyr, pronounced “skeer,” is an Icelandic-style yogurt that is dense, creamy and high in protein. Compared to regular yogurt, skyr requires 4 times the amount of milk to make and contains 2 to 3 times more protein.

Frozen yogurt

Frozen yogurts are often seen as a healthful alternative to ice cream.

However, many frozen yogurts contain the same amount of sugar or more as regular ice cream.

Also, according to the National Yogurt Association, not all so-called frozen yogurts contain live and active cultures. Some use heat-treated yogurts, which kills the live and active cultures.

Non-dairy yogurt

Non-dairy yogurt alternatives include soy yogurt and coconut milk yogurt.

Benefits

Yogurt can offer a range of important nutrients.

Probiotics

Some yogurts have probiotics added to them.

Probiotics are a type of healthy bacteria that benefit the gut. They help regulate the digestive system and decrease gas, diarrhea, constipation, and bloating.

Some research has suggested that probiotics can boost the immune system, help with weight management, and reduce the risk of cancer.

Consuming yogurt and other probiotic foods may enhance absorption of vitamins and minerals.

The two most common bacteria used to ferment milk into yogurt are Lactobacillus bulgaricus (L. bulgaricus) and Streptococcus thermophiles (S. thermophiles), but many yogurts contain additional bacterial strains.

To help consumers identify yogurts with live and active cultures, the National Yogurt Association has implemented the Life & Active Cultures (LAC) seal, found on the product container.

In most cases, the fresher the product, the more live bacteria it will contain.

A recent study from the University of Toronto points out that different probiotics will have different effects, and some yogurts containing probiotics may be healthier than others.

Calcium

Dairy products are one of the best dietary sources of calcium in terms of bioavailability.

Calcium is essential for the development and maintenance of healthy bones and teeth. It is also important for blood clotting, wound healing, and maintaining normal blood pressure.

Calcium-rich foods are best when paired with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium.

Most yogurts also contain varying amounts of vitamins B6 and B12, riboflavin, potassium, and magnesium.

Lactose intolerance

Yogurt has a low lactose content, so a person with a lactose intolerance will likely find it more tolerable than milk. It also contains bacteria that aid digestion.

As a result, people who experience discomfort, bloating or gas after consuming liquid milk or ice cream can often tolerate yogurt without symptoms.

The individual should try a small amount of yogurt, say, a quarter of a cup, to see how their body reacts. This only applies to lactose intolerance, not to those with a milk allergy.

People with a lactose intolerance often lack calcium, so yogurt can be an important component of their diet.

A person with a milk allergy will not benefit from consuming yogurt.

Diet

Here are some tips for incorporating more yogurt into a healthful, nutritious diet.

    Start with plain, unsweetened yogurt and sweeten it yourself with fruit, unsweetened applesauce or a small amount of pure maple syrup or honey.

    Avoid pre-made fruit and yogurt desserts, as these often contain unnecessary added sugars.

    When baking, use yogurt instead of butter or oil.

    Use plain Greek yogurt instead of sour cream to top baked potatoes or tacos.

    A healthful yogurt should have more grams of protein per serving than sugar.

Recipes containing yogurt

Here are some healthful recipes that contain yogurt:

Carrot cake power smoothie

Pumpkin pie power smoothie

100-calorie cranberry dark chocolate muffins

Cranberry-maple breakfast bars

Green chile and spinach quesadillas.

The range of yogurt options can be confusing. Most of the products available have not been studied, and scientists do not yet know which probiotics do what in the human body. The best option is to choose yogurt that is low in sugar and additives.

If choosing yogurt for health reasons, experts suggest choosing those that have been scientifically researched.

Scientists have called for more rigorous research and policies regarding the healthfulness and the sale of yogurt, to help populations maximize the benefit they can derive from this potentially very important food.

Onions - benefits

 Onions belong to the Allium family of plants, which also includes chives, garlic, and leeks. These vegetables have characteristic pungent flavors and some medicinal properties.

Onions vary in size, shape, color, and flavor. The most common types are red, yellow, and white onions. The taste of these vegetables can range from sweet and juicy to sharp, spicy, and pungent, often depending on the season in which people grow and consume them.

Farmers have cultivated allium vegetables for centuries. According to the Food and Agriculture Organization of the United Nations, China is the biggest producer of onions worldwide.

It is common knowledge that chopping onions causes watery eyes. However, onions may also provide potential health benefits. These may include reducing the risk of several types of cancer, improving mood, and maintaining skin and hair health.

In this article, we discuss the possible benefits of onions, their nutritional content, and how to include more of them in the diet.

Benefits

Onions might have positive effects on several different aspects of health.

Cancer prevention

Researchers have examined allium vegetables extensively in relation to cancer, especially stomach and colorectal cancers.

A 2019 study in the Asia Pacific Journal of Clinical Oncology compared 833 people with colorectal cancer with 833 people who did not have the disease.

The researchers found that the risk of colorectal cancer was 79% lower in those who regularly consumed allium vegetables, such as onions.

Experts do not fully understand the exact mechanism by which some compounds in onions inhibit cancer. Some hypothesize that onions inhibit tumor growth and cell mutation.

One cup of chopped onions also provides at least 13.11% of an adult’s recommended daily intake of vitamin C. As an antioxidant, this vitamin helps counter the formation of free radical compounds that have links to cancer.

One review from 2015 found a general relationship between an increased consumption of allium vegetables and a reduced risk of cancer, especially cancers of the stomach and gastrointestinal tract.

The authors note that there are compounds called organosulfurs in onions, some of which suppressed aspects of tumor growth. However, they conclude that not all organosulfurs have antioxidant properties.

Further research is necessary to confirm which compounds in onion have protective effects against cancer.

The review also highlighted gaps in the research to date. The authors suggested that onions and other allium vegetables do not prevent cancer in isolation but work in tandem with other lifestyle factors to reduce the risk.

They also advised that while research has revealed some associations between allium vegetable consumption and reduced cancer risk, the amount that a person needs to consume to get the maximum benefit is not yet clear.

Skin and hair

As a good source of vitamin C, onions may support the building and maintenance of collagen.

Collagen provides structure to skin and hair.

Blood pressure moderation

A 2019 review found that quercetin, a compound in onion skin, had links to lower blood pressure when the researchers extracted it and administered it as a supplement.

However, the study did not examine the potential effects on blood pressure of eating onion as part of the diet rather than taking quercetin in supplement form.

Nutrition

Onions are a nutrient-dense food, meaning that they are high in vitamins, minerals, and antioxidants while being low in calories.

One cup of chopped onion provides:

    64 calories

    14.9 grams (g) of carbohydrate

    0.16 g of fat

    0 g of cholesterol

    2.72 g of fiber

    6.78 g of sugar

    1.76 g of protein

Onions are a good source of the following nutrients, according to the recommended daily allowance (RDA) and adequate intake (AI) values from the Dietary Guidelines for Americans:

Nutrient Percentage of daily requirement in adults

Vitamin C (RDA) 13.11% for males and 15.73% for females

Vitamin B-6 (RDA) 11.29–14.77%, depending on age

Manganese (AI) 8.96% for males and 11.44% for females

Onions also contain small amounts of:

    calcium

    iron

    folate

    magnesium

    phosphorus

    potassium

    the antioxidants quercetin and sulfur

Risks

Onions pose few risks to the people who eat them.

However, some people may have an allergy or intolerance to onions. Anyone who experiences a reaction after eating them should be sure to seek medical attention.

Why does chopping onions cause tears?

Onions have a reputation for making people cry during the cutting or chopping process. This response occurs due to the presence of a gas called syn-Propanethial-S-oxide.

This chemical is a compound liquid that acts as a lachrymatory agent, meaning that it causes tears or stings the eyes.

To reduce tears during chopping, the National Onion Association recommend chilling an onion for 30 minutes then cutting off its top. The person should then peel the outer layer of the onion and leave the root intact, as this part has the highest concentration of lachrymatory agents.

Despite the tears that they can produce, onions can be a healthful addition to any eating plan. However, a person’s overall eating pattern is most important in disease prevention and good health.

Here, learn more about the link between onions and tears.

Diet

When selecting onions, people should look for those that are dry and firm with little or no scent before peeling.

Including onion in a dish is a great way to boost the flavor without adding calories, fat, or sodium.

Onions are a staple in many kitchens and complement most dishes. People can use raw chopped onion in a sandwich filling or as a salad topping. This vegetable also makes a tasty addition to salsas and dips.

Healthful recipes that include onions as a primary ingredient include:

    Pickled onions

    Spanish potato and onion omelet

    Dairy-free onion dip

They also taste great when people sautee, roast, grill, or caramelize them.

Although onions make a great addition to a balanced, healthful diet, people should eat a variety of foods rather than concentrating on individual options.

Are spring onions as nutritious as regular onions?

They are similar in their nutritional content, but spring onions contain more plant-derived antioxidants than bulb onions as the leafy green part of the plant is more extensive.

Spring onions also contain B vitamins and many minerals, including copper, iron, manganese, and calcium. In addition, the leafy green part of the plant is a good source of folic acid.

However, as people tend to use spring onions as condiments and in smaller quantities than bulb onions, the nutrient intake is generally less.

Myths About Coffee

 1.“Huh! We’ll have the dark roasted coffee beans since it has more caffeine than the light roasted one!”

No! This is a misconception. Yeah, you read it correctly. This is true that the dark roast is not only rich in color but has a strong aroma and flavor too but this doesn’t mean that the dark coffee beans contain more caffeine than the light roast at all. The truth is that the coffee beans contain the same amount of caffeine originally.

The color difference is due to the amount of time it has been roasted to provide jolt in your cup. But, this might amaze you that the heat does decrease the amount of caffeine in a bean. So lighter roast coffee beans are more caffeinated since they are less exposed to the heat. But, the difference in caffeine content between the types of roasted coffee beans is totally negligible so no need to worry!

2. “No way! I can’t take coffee after 2p.m; I don’t want to disturb my sleep!”

No! This isn’t true at all! Since caffeine is flushed out of your body within 4 to 7 hours so consuming coffee in post lunchtime is totally fine because caffeine will be out of your body before your bedtime.

3. “I’ll better have an espresso for an extra jolt of caffeine rather than a regular cup of Joe”

Well, sorry to burst the bubble, but this is also a misconception. So, next time you go out in the afternoon to get an extra jolt so consider an old-fashion cup of Joe.

4. “Why you worry? Coffee is here to cure your hangover”

No! Sorry to pop this bubble too. It actually doesn’t why you go for exercise?

5. “Coffee should be extremely hot!”

No! The temperature greater than 175°F of the coffee increases the rate of oxidation which eventually leaves the cup of coffee taste bitterer. The desirable temperature within which this cup of coffee is enjoyed is between 155°-175°F. While brewing coffee greater than 205°F may burn the coffee

6. “No decaf, I’ll have a caffeinated coffee”

Decaf does contain caffeine but in small amounts, still, it can’t be considered as zero caffeinated. If you take 7-10 decaf coffee per day, you’ll get the amount of coffee that is found in a single 8 ounce of a regular cup of coffee. 

7. No Coffee Please! It is bad for the heart and all”

One of the Dutch studies shows that data of more than 37000 people over a period of 13 years shows that the moderate coffee drinker who consumed at least 3-4 cups of coffee a day had 20 percent lower chances of getting heart diseases compared to heavy coffee drinker and non-drinkers. Moreover, according to a study which was published by the Journal of the American College of Cardiology, a moderate amount of coffee is good for the heart and nervous system.

8. “Better freeze your coffee beans to remain it fresh”

No! Since coffee has three natural enemies which are air, moisture, and heat. Now, we know the list of enemies which is why neither a freezer nor a refrigerator is a good place for your coffee beans to keep though it looks the perfect spot. Since, coffee beans are porous so they absorb the air around them, which leads towards the absorption of the freezer’s odors. So, a dark pantry or cupboard is a good place for your coffee beans to keep it fresh.

9. “No please! Coffee makes me dehydrate”

Drinking coffee does not make you dehydrate. By drinking coffee and water throughout the day helps to prevent binge eating and keeps one fuller because hunger can be a sign of water-starving. It is considered mild diuretic which is the reason it doesn’t cause dehydration. In fact, the amount of water in brewed coffee is actually a compliment which is recommendable daily intake. 

10. “NO! you can’t have coffee, it will stunt your growth”