The coughing and sneezing you hear at home, in the office and at the gym means one thing: It’s cold and flu season. Although it’s impossible to guarantee you won’t get sick, adopting a few healthy habits can go a long way toward avoiding the sniffles and sneezes.
Start by talking with your health care provider about any concerns you may have then follow these lifestyle recommendations for natural immune system support.
Wash Your Hands: While it’s probably the first rule you learn about getting sick as a child, washing your hands remains a critical first line of defense. Use warm, soapy water and rub your hands together for at least 20 seconds. Don’t forget the backs of your hands, wrists and under your fingernails. Rinse off the soap then dry with a clean towel.
Commit to Healthier Eating: Foods like fruits, vegetables, nuts, seeds, legumes and whole grains are recommended by experts as essential foods for optimizing your immune system. Consider fresh grapes, a prime example of food that contains beneficial plant compounds linked to health benefits in humans.
Credit: California Table Grape Commission
Healthy cells are the foundation of good health, and the antioxidants and other polyphenols naturally found in grapes help protect the health and function of cells. The good news is that improving your diet doesn’t require a complete overhaul – small steps such as swapping in fresh California grapes for processed snacks or simply adding a handful of fresh grapes to your day will add these beneficial compounds to your daily routine.
Or, you can add grapes to recipes like this Lemony California Grape and Beet Salad, a vibrant and fresh melody of color and flavor. Roasted red and yellow beets meet sweet and juicy grapes, peppery arugula and pumpkin seeds all brought together with a zesty lemon vinaigrette.
Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health.
Avoid Others Who are Sick: Along with washing your hands frequently, steering clear of people who are ill may sound like a no-brainer, but sometimes it’s easier said than done. When loved ones, close friends or coworkers come down with a cold or flu, do your best to keep your distance and avoid touching items with which they came into contact. After bedtime routines with a sick child or afternoon meetings with an under-the-weather associate, thoroughly wash your hands and clean commonly used surfaces like doorknobs or conference room keyboards.
Prioritize Hydration: Even during cooler weather, staying hydrated remains important for immune health by keeping the body’s defenses functioning properly. Drink water throughout the day, and for an extra dose, increase hydration by eating foods with high water content like grapes, which contain about 82% water.
Heat oven to 400 F and line baking sheet with parchment paper. In large bowl, whisk 1/4 cup olive oil, lemon juice and honey; set aside.
Place sliced beets on prepared baking sheet and drizzle with remaining oil. Add salt and toss well to coat. Spread in single layer and bake 25 minutes, or until tender; let cool.
Add grapes and pumpkin seeds to bowl with dressing and toss well to coat. Add cooled beets, green onions and arugula. Toss lightly; season with pepper, to taste.
Nutritional information per serving: 250 calories; 5 g protein; 25 g carbohydrates; 16 g fat (58% calories from fat); 2.5 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 320 mg sodium; 3 g fiber.
(Family Features) – Rising food costs can make healthy eating a challenge for many families. In fact, a poll conducted by Research!America found about 60% of Americans cite the cost of healthy food as their single biggest barrier to achieving better nutrition.
“Food is deeply rooted to family and community,” said Arlen Vanessa Marin, M.S., R.D., a national volunteer for the American Heart Association. “Recipes are passed down through generations, but as grocery prices rise, finding creative ways to stretch your budget while maintaining a nutritious diet is key. Simple swaps – like homemade vinaigrettes instead of sugary bottled dressings, frozen veggies instead of fresh or lentils instead of processed meat – can make a big difference without sacrificing flavor.”
Consider these simple tips from the experts at the American Heart Association, devoted to changing the future to a world of healthier lives for all, to help you enjoy your favorite meals while keeping both your heart and wallet happy.
Protein Without the Price Tag
If you’re looking to add more protein without overspending, try these affordable, nutrient-packed options:
Beans and other legumes are protein-packed, high-fiber choices for heart-healthy meals. Add them to soups, stews or salads, or enjoy them as dips with whole-grain crackers or tortillas. Choose canned, no-salt-added varieties for a quick and healthy option.
Tofu and tempeh are versatile, plant-based staples that are rich in protein. Add silken tofu to miso soup, stir-fry firm tofu with garlic for a heart-smart meal or add tempeh to noodle dishes and curries.
Ground turkey or chicken are leaner, often more affordable alternatives to ground beef. For a budget-friendly twist, try them in dishes like turkey picadillo or homemade tacos.
Better Grains for Your Heart
White rice is a staple in many diets, but it can spike blood sugar. When refrigerated and reheated, it can increase resistant starch while also raising the risk of harmful bacteria. Consider these ways to keep it heart-smart:
Brown rice is a fiber-rich alternative to white rice that pairs well with almost any dish.
Quinoa is another protein-rich grain that works in soups, salads and side dishes.
Barley is used in many Asian soups as a whole-grain swap.
Canned, Dried and Frozen Alternatives
Healthy eating doesn’t mean you have to buy everything fresh, especially when fresh food isn’t readily available. Canned, dried and frozen foods can be just as nutritious and help eliminate costly food waste from spoilage as they stay edible longer. Check nutrition labels for low-sodium, no-salt-added and no-sugar-added options.
Frozen fruits and vegetables are picked at peak ripeness and frozen to lock in nutrients. Use them in stir-fries, soups, smoothies or as quick side dishes.
Canned tuna is packed with omega-3s, wallet-friendly and easy to mix with salads, sandwiches or in brown rice bowls.
To find more tips and budget-friendly recipes, visit recipes.heart.org.
Travel and vacation is all about taking a break from the ordinary, but it’s often difficult to stick to your diet and wholesome nutrition when on the road and travelling with kids. There are restaurants, drive-thrus and buffet lines, time zone interruptions, cultural culinary delicacies and busy schedules. However, holidays shouldn’t un-do your family’s health goals, because you’ll all come home with more than just great memories: bloating, digestive upset and moodiness are all common consequences of travel nutrition sabotage!
Here are some helpful tips to help keep the family’s health on track while travelling with kids on vacation and even on one-day outings.
How to Keep Nutrition On Track With Travelling with Kids
1. Don’t sabotage your snacks
The worst culprit for sabotaging healthy eating are those moments when you’re off schedule, running around, coordinating activities and children and hunger strikes. This moment, affectionately known as ‘hangry’, is anger caused by hunger. It manifests as a cranky state from a lack of food. More precisely, ‘hanger’ is really a blood sugar crash and results in moodiness.
Whether you, your travel companions or children are hangry, the best prevention is having an arsenal of prepared and healthy snacks. I’m not talking granola bars, chips or Krispie squares, but rather a variety of nutritious, whole food snacks. Like their convenience-food counterparts, nutritious snacks must be portable, easy to grab and distribute, and simple to pack and store.
To make the most of your snacks and avoid ‘hanger’, follow the Protein-Fiber-Fat rule of eating to maintain blood sugar levels – which means include these three important nutrients in your snacks.
Here are some examples of blood sugar-balancing snacks:
If you’re planning to visit a warm destination, all you really need to pack for clothing is your bathing suit, flip flops and beach towels. So pack light and reserve a suitcase to bring your and your children’s favourite foodstuffs. Most airlines allow you to pack food as long as it’s in the checked luggage.
I always pack:
a tetra pack of non-dairy milk
a variety of tea bags
protein powder
greens powder
a jar of almond butter
cereal
I also pack a small portable “bullet” blender, empty jars with lids (to shake a quick protein drink with water), reusable water bottles and insulated travel mugs. These accessories and food not only help with mornings, but they provide the comforts of home and help to establish a routine when you’re away. By starting your day by preparing your own breakfast, you’ll save time and money by not eating out, too.
3. Navigate the buffet and eating on the road with smarts
Eating out is inevitable when it comes to travelling, holidays or day trips. But eating out doesn’t have to mean you feed your kiddos at all-you-can-eat buffets, greasy spoons or drive-thrus. Your family can certainly eat nutritiously when eating out, you just have to be conscious about your food choices.
On cruise ships and all-inclusive destinations, the buffet is generally part of the package deal. Buffet doesn’t have to mean all-you-can-eat! The first rule when navigating the buffet line is to only fill your plate once. Browse the buffet menu options with your children before everyone grabs a plate, and encourage everyone to pick their 3 favourite items. Having a tough time deciding? Most buffets rotate and repeat their selections, so chances are, you’ll have another opportunity to try a dish that piques your interest. Reserve half of your plate for salad or veggies and portion the rest of your plate with protein and whole grains.
When eating out at a restaurant, the same rules apply. Pass on the deep-fried foods, refined carbs and appetizers. Instead order salads (with dressing on the side), wraps and substitute fries, potatoes, pasta and rice with extra veggies. Most restaurants will happily accommodate your requests. Include a protein with your meal – if you’re ordering meat or fish, make sure it’s grilled or broiled as opposed to fried.
4. Stay regular
If you and your kids eat healthy on a regular basis, then travelling or eating out can often affect everyone’s regularity! That’s why when eating out, I suggest including a variety of veggies and pack a greens supplement in your suitcase.
Staying hydrated with water, supplementing with healthy fats from Omega 3s, and a good quality probiotic will help to keep you and your kids regular, aid in preventing traveller’s diarrhea and reduce chances of constipation.
5. Keep moving – exercise and stretch
Car rides, airport lines and long waits are also part of travelling, vacations and day trips. Make the most of these situations by periodically moving and stretching to keep the blood flowing. Kids have a lot of energy to burn, so this will help them work off that extra energy.
If you’re lucky enough to include an excursion or activity in your plans, then make sure to properly warm-up prior to exercising. And follow-up strenuous activity with a cool-down to prevent injury and sore muscles.
Be adventurous and have fun during your vacation. Take an opportunity to try something new and get out of your comfort zone. Look for active and family-friendly events and activities to stay moving. Keeping kids active and busy is also a great way to get them to sleep! A welcome reprieve for parents after a long day, right?
With these tips in mind, you and your family can travel healthfully and return from your vacation refreshed and relaxed – not immediately in need of another vacation!
What tricks do you have to keep nutrition on track when travelling with kids? Please share in the comments!
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Have you been feeling a little bit off lately? If you’re experiencing energy crashes, constant hunger and acne breakouts, a low-carb lifestyle may be what you need. Explore what it means to transition to low-carb living, including tips on easy recipes and practical steps you need to take to make this happen.
The shift towards low-carb living
With all the talk about low-carb food, you’re probably wondering what all this buzz is about. The discussion has recently grown because people are experiencing the consequences of poor eating habits and are turning to low-carb diets to reclaim their health.
The science behind it
This lifestyle has gained popularity for its potential to help manage weight and control blood sugar levels. When you consume fewer carbs, you lower your insulin levels, which studies in the HHS Public Access journal have shown is effective in weight loss.
Another factor is that if you eat less carbs, you’ll most likely make up for it by increasing the amount of fat and protein in your diet. This helps you feel full for longer and consume fewer calories. Due to these health claims, a wide variety of people are trying to go low-carb — from athletes to those wanting to lose weight or manage their diabetes.
Take precautions
Despite these potential benefits, a low-carb diet should be done with precaution. There are side effects if you overdo it — overeating protein can worsen kidney function, increase cholesterol and cause constipation. Please consult with a healthcare professional before making any major changes to your diet, especially if you have pre-existing health concerns.
Practical steps for transitioning to a low-carb lifestyle
If you want to start a healthier lifestyle, integrate small changes rather than a complete overhaul. That way, you’ll be more likely to stick with these new habits.
Do your research
First, it’s important to understand that not all low-carbs are good for you. Simple carbs like white sugar or flour spike your blood sugar, making you hungry faster. You avoid that with complex carbs found in more nutritious food like whole grains, as it takes longer for these types of carbs to digest.
That’s why that cookie or beer on paper may seem like it fits within the diet’s parameters, but to improve your health, you should focus on whole food. Fresh vegetables and lean meats will become your best friend.
Easy low-carb meals
With that in mind, start making substitutions around your kitchen. Replace white rice with finely chopped cauliflower for a meal or two. Sprinkle in some chia seeds in your yogurt bowl. Switch your seed oil with olive oil. These substitutions may seem small, but they establish healthy eating habits that change a low-carb diet from a fad to a sustainable lifestyle.
Listen to your body
A big part of transitioning to a low-carb lifestyle is personalizing it to your body. Explore what feels right and what doesn’t. For example, you may like the keto diet — a more restrictive low-carb diet that limits carbs to 20 to 50 grams daily. Here, your focus will be on consuming high-fat, moderate-protein and low-carb foods. With that criteria, you’re probably wondering if anything meets those standards, but you can still enjoy foods like Greek yogurt, fish, eggs, cottage cheese and meat.
There are also plenty of keto-friendly recipes that can replace staples like bread. Try making this farmers bread that is low-carb, gluten-free and diabetic-friendly. The secret ingredient is potato fiber flour. It tastes like real bread but with extra fiber and minimal carbs. Exploring these alternatives helps to break carb-centric eating habits and replace them with healthy low-carb food.
Shift in social activities
A lot of social activities revolve around eating carb-heavy foods, like going for drinks and pub food. This can get expensive and unhealthy, especially if you’re eating out multiple times a week. Consider shifting some social activities beyond just meals. Explore new hiking trails, try out dance classes or even pottery lessons. With these hobbies, you don’t have to resort to restaurants every time you want to catch up with a friend.
Incorporating low-carb living into daily routines
Picking up routines like meal prepping and regular exercise helps support a low-carb lifestyle. These rituals make sure that you continue to prioritize your health and well-being in the long term.
Meal prep
Meal planning helps you stay on track to avoid the temptation to order takeout. Stocking up a low-carb pantry ensures you have everything on hand for your meals. Keto or low-carb flour and pasta are essentials, as well as milk substitutes like almond or coconut milk. Consider having healthy snacks, too, for when you feel like munching on something before your next meal.
Thai tofu collard wraps are a fun meal to make ahead of time for a fresh and delicious lunch. Just blanch collard leaves and fill them up with tofu, cucumber, carrot and Thai basil. Make some peanut sauce on the side for the perfect dip.
Active lifestyle
Getting more active doesn’t have to be as intimidating as signing up for a gym membership. It can look like going on walks after a meal or doing light yoga stretches in the morning. Make it a social activity and gather your friends or coworkers for a volleyball intramural. Find whatever is enjoyable for you.
Why low-carb living matters beyond weight loss
The benefits of this lifestyle extend beyond how it affects the scale. According to StatsPearls, adopting a low-carb diet can help reduce energy crashes by replacing simple carbs with healthy fats and protein. With more consistent energy levels throughout the day, you’ll be less prone to taking those afternoon naps that ruin the flow of your day.
Studies in StatsPearls have also shown that keto diets can help manage acne, polycystic ovary syndrome — commonly known as PCOS — and Alzheimer’s.
Although there are studies that show the short-term benefits of keto diets, there has been limited research on their long-term effects. This emphasizes the need to be mindful of how you approach this lifestyle, as its restrictive nature may not be for everyone.
Breaking free from carb-centric habits
A low-carb lifestyle can give you the opportunity to reclaim your health if you do it right. There are plenty of delicious low-carb meals that make healthy eating easy and sustainable. Try out this lifestyle for yourself by starting with small habits that will ensure success in the long run.
Zuzana Paar is the creative force behind her websites Low Carb No Carb, and Best Clean Eating.
There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
Many people have a love-hate relationship with food.
The unhealthy way that many of us view food can lead to eating disorders. One such disorder is binge eating. This happens when a person periodically overeats (usually very quickly) to the point of discomfort and then feels shame or guilt afterward.
For some, binge eating begins as a mindless habit of sitting down in front of the TV with a big bowl of popcorn or a bag of chips. In time, this habit evolves into uncontrolled eating that quickly spirals into a myriad of negative consequences.
Because of the guilt and shame that is associated with binge eating and obesity, some people take compensatory measures such as severe food restrictions, purging, or extreme exercise to counter the incidence of binge eating. It can become a life-threatening disorder.
Nevertheless, with help, a person can overcome binge eating. In this article, we’ll explore the root causes of binge eating disorder and provide five proven strategies that will help you stop binge eating.
Side note: Before we move on, it’s important to know that binge eating is often recognized as an eating disorder with severe, long-term, negative health consequences.
If you feel like this is a habit that’s out of control, consulting a certified medical practitioner regarding this matter is essential in order for you to get the proper diagnosis and appropriate treatment.
The information given in this article is not intended to be a substitute for professional medical advice.
Causes of the Binge Eating Habit
Depression
Binge eating and depression are closely linked. In fact, the same genes that are involved in depression may also be involved in eating disorders such as binge eating. While feelings of depression can make someone eat more, it can also begin a cycle because people often feel depressed after a binge.
When you are depressed, it can be difficult to recognize emotional hunger. Once you’ve become more skilled at noticing your hunger cues, you can then determine whether the cues are occurring because of physical or emotional hunger.
Some indicators to look for include sudden (emotional) vs. gradual (physical) hunger, specific (emotional) vs. general (physical) hunger, and if the hunger is occurring in your stomach or in your mind.
You also want to pay attention to how you feel after you eat. Emotional eating leads to feelings of guilt, while physical hunger leads to feelings of satisfaction and contentment.
If you know that you’re experiencing emotional hunger, find something to do other than eat. Your body is not asking for nourishment, so anything you consume will be in excess.
Depression also makes you more susceptible to the “what the hell effect.” Watch the video below for a quick overview of the “what the hell” effect and 5 simple strategies you can use to overcome this negative mindset.
Trauma
The experiences that you have lived through can impact your eating habits. Scientists have found that about 25% of people who binge eat have experienced trauma in their lives, such as abuse, assault, a life-threatening accident, witnessing a serious crime, or experiencing war.
Both trauma and binge eating are related to functional issues with stress hormones and mood-regulating brain chemicals, and your genes might also determine if you are at risk for developing these disorders.
Most of the time, trauma leads to PTSD, which can then eventually develop into binge eating as a side effect. Scientists think people who have experienced trauma tend to turn to food to escape the painful memories that are associated with traumatic events.
Also, people suffering from PTSD have a very difficult time focusing on the present and the future due to the fact that they are distracted with their memories of trauma. Sometimes this results in the improper planning of meals, which leads to severe hunger and overeating.
Coping Difficulties
People who binge eat often don’t know exactly what they’re feeling or the reason behind their feelings because they don’t have the necessary coping strategies. So they compulsively try to numb their pain with food.
Using self-soothing as a coping skill for an eating disorder often requires a very gentle approach to oneself. Those who know how to comfort themselves are familiar with how and when to rest, and they treat themselves to things that make them feel good—which often includes food.
During childhood, people look toward their primary caregivers for comfort, but if the caregivers cannot fully meet the child’s needs, he or she must develop self-soothing techniques such as thumb sucking or holding a favorite stuffed animal.
As people mature, more sophisticated coping skills emerge. While a lot of coping skills are healthy, such as running, reading, and spending time with friends, others are unhealthy, like addictions, eating disorders, and self-destructive behaviors.
Many people who binge eat have experienced trauma in their lives, such as abuse, assault, a life-threatening accident, witnessing a serious crime, or experiencing war.
Hormonal Irregularities
Research has shown that high weight associated with binge eating is related to metabolic processes that can increase hunger, prevent you from feeling satisfied after eating, and sometimes even control one’s food preferences.
For example, when leptin is released in the body, it sends signals to the hypothalamus that tell your brain you are full. Leptin levels have a direct relationship with body weight because weight gain can lead to leptin resistance.
Grehlin contributes to the pleasure that people get from eating, especially when eating energy-dense foods that are high in fat and sugar. Elevated levels of this hormone can cause a significant shift in food preferences to these high-calorie foods.
In animal studies concerning binge eating, grehlin has a positive association with increased reward signals in the brain when eating high-fat foods.
Social Pressures
Most of us care about what other people think. Social pressures in friendship groups often lead to the spread of binge eating, especially among athletic teams, cheerleading squads, and sororities.
Groups develop their own social norms regarding appropriate behaviors, and if eating and losing weight are important to the group, norms will emerge that define how much, when, and with whom people eat. Displaying counter-normative behaviors in groups such as these can result in rejection.
History of Dieting
Those with a history of dieting may believe that dieting is the solution to their weight problems. The truth is, their habits of dieting are often the culprit.
They often have an unhealthy relationship with food that works in a cycle of binging and then dieting and then binging again. Fortunately, healthy food rules can be learned so people no longer feel the need to diet or binge.
Also, for people who have gone on crash diets in the past that worked for a short period of time, they may retain the idea that they can always go back and do a quick crash diet after a period of binging to “undo” the harm that they have done. This is unhealthy and not sustainable in the long run.
Binge eaters have an unhealthy relationship with food that works in a cycle of binging and then dieting and then binging again.
Common Consequences of Binge Eating
Weight Gain and Higher Health Risks
Constantly binging and “punishing” oneself by restricting healthy food intake or doing extreme exercise can negatively impact your health. Weight gain is a common symptom of binge eating, considering that about 65% of people who binge eat are overweight.
It is easy to put on weight when you eat a lot of food in a small amount of time without exercising the calories off. This weight gain may lead to heart disease, stroke, type 2 diabetes, cancer, arthritis, high blood pressure, high blood sugar, and unhealthy cholesterol levels.
But trying to counteract your binge eating by depriving your body of the nutrients that it needs or exercising to the point of exhaustion on a regular basis is also a health concern that can lead to malnutrition and injury.
Allow yourself to have healthy fruits if you are craving sweets, or some crunchy vegetables when you want some texture. You can’t starve your body of the nutrition that it needs to function.
When it comes to exercise, your point of overdoing it may be different from someone else’s, but you must first look at your intent in exercising to see if you are doing it for the right reasons and in a healthy manner.
Emotional Problems and Social Isolation
A lot of people who binge eat feel ashamed of their weight, which leads to low self-confidence, which then again leads to overeating. Often, binge eaters are secretive about their eating habits because the shame that they feel about the disorder isolates them from others.
Eating disorders such as binge eating often co-occur with loneliness, which means people may engage in binging behaviors because they are emotionally and physically isolated and are seeking a sense of acceptance and control.
People who suffer from binge eating often avoid situations where food will be served because they are afraid of overeating or they want to avoid questions and looks from others if they don’t eat at all.
People also start to distance themselves from friends, family, and partners so they can spend more time binge eating. Many decline social obligations because they are uncomfortable with their bodies and don’t want to feel judged.
Binge eaters are secretive about their eating habits because the shame that they feel about the disorder isolates them from others.
5 Proven Strategies to Stop Binge Eating
1. Stop depriving yourself.
This means stop doing restrictive diets and giving in to cravings. It may sound counterintuitive, but actually giving in to your cravings could well be the key to avoid overeating. But it is important to indulge in moderation.
When you stop eating all of the foods that you enjoy, you are much more likely to give in and binge. Instead of extremely restricting your diet, follow a flexible plan that lets you have a few treats. If you eat a little of what you enjoy on a regular basis, you are less likely to binge eat.
Check out our reviews of healthy food products you can enjoy:
Chronic dieters are known to deprive themselves, which ultimately sets them up for failure. When your body is in a deprived state, it thinks that it is in starvation mode, so your metabolism slows down and your body stops burning fat and stores it in order for you to survive.
Starving yourself by depriving yourself doesn’t work either. When you deprive yourself, you end up in a worse position than where you started because the deprivation turns into an obsession, and when you give in (which you will), your binge could carry on for weeks.
It’s better to allow yourself to have what you want to eat now (in moderation), and upgrade the overall quality of your food to create a balance.
2. Start loving who you truly are.
Pressures from society often make people feel inadequate. But when you begin to accept yourself for who you truly are, society’s labels and other people’s opinions about you will no longer matter.
You have to forgive yourself for the unhealthy eating that you have done in the past because it can’t be changed. But you can learn from those mistakes and start to love yourself for who you are rather than what you perceive yourself to look like.
Once you love yourself as a person, you will be able to heal the relationship that you have with food and your body.
You can learn new ways to cope with any physical, emotional, and social stressors that come your way without turning to food. You will also learn to understand why you binge eat, and find ways to better address your needs.
You will be able to get your needs met without turning to food when you love who you truly are. Your happiness will be so deeply rooted that food and your outside appearance become trivial parts of life.
Forgive yourself for the unhealthy eating that you have done in the past and learn from those mistakes and start to love yourself for who you are.
When some people feel stress coming on, they feel a rapid heartbeat or a queasy feeling. But just as receiving not-so-constructive criticism or bad news from a friend can bring these symptoms on, you have the power to shut these symptoms down.
Some common things that people do in order to make their bodies relax include going for a walk, doing some deep breathing, visualizing a peaceful place, listen to music, and reading.
Whatever method you can find that works for you is great. Once you do find a way to decrease the stress you are feeling, start replacing your eating habit with your new, healthier coping mechanism.
It is important to remember that using food as a coping mechanism to de-stress is a temporary fix that will end up making you feel worse in the future.
Once you have found your healthy method of dealing with stress, you will probably be less resistant to stressful situations because you will know that you can power through them.
4. Listen to your body.
This may seem like simple advice, but it is critical when you are trying to overcome binge eating. Our bodies give us signals when we need something—for example, the flu could be our bodies’ way of telling us we need to get some rest. It’s the same with nutrients—our bodies know what we need.
Cultivate intuitive eating instead of compulsive eating. In our fast-paced society, we are very bad at listening to what our bodies are telling us about hunger. Often, our meals revolve around our schedules, with minimal thought given to the times that our bodies are actually hungry.
We grab a quick bite on the go (which may not even be satisfying), and then may not eat again for several hours—at which point we are so hungry that we reach for anything in sight. Take the time to listen to your body and feel when and what you need to eat throughout the day.
Once you start getting the hang of this, it will be easy to plan ahead. You can develop a routine for your meal and snack times, and keep healthy snacks with you during the day so you can just grab them and go.
Listening to your body is critical when you are trying to overcome binge eating. Our bodies give us signals when we need something.
5. Practice mindfulness.
Being mindful can curb the urge to binge eat. Mindful eating focuses on feeling and paying close attention to the physical sensations, thoughts, emotions, and external environment that co-occur with eating.
This common approach is taught in recovery for binge eating disorder because many people find practicing mindfulness to be helpful when dealing with the urge to binge.
Mindfulness revolves around being aware of the current moment and accepting any thoughts and feelings without judgment as they pass.
Originating from Buddhist meditation, the integration of this practice into the Western world has been helpful for countless people suffering from a wide variety of conditions.
Practicing mindful eating can increase a person’s awareness of their thoughts, emotions, feelings, and behaviors. Eating disorders are often used to numb emotions, but people who are practicing mindfulness reflect on their feelings or experiences prior to a binge, and possibly prevent the binge from happening.
Mindful eating may involve asking yourself questions such as “Am I really hungry, or is there something else that I need right now?” and “What are my current feelings?”
Reflecting on these questions can help people move past urges to binge, and instead, identify what they truly need in order to adequately nourish their bodies and minds.
Final Thoughts on How to Stop Binge Eating
Binge eating is a formidable opponent but armed with knowledge and a toolbox of coping mechanisms, you can regain control and foster a healthier relationship with food.
Remember, the path to overcoming binge eating is a journey, not a race. Be patient with yourself, celebrate the small victories, and seek support when needed.
Each positive step you take, whether it’s practicing mindfulness, understanding triggers, or reaching out for help, brings you closer to a place of balance and well-being.
The more we honor and accept ourselves as we are, the more positive our lives will become. If you implement the five strategies that we just outlined, you will have taken that first step to stopping the binge eating habit, and to creating a more positive existence.
And if you’re looking for healthier ways to cope with life’s challenges, be sure to read these articles:
There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
If you’re a man, finding the best protein bar can be a challenge because the market is full of options that are really just candy bars in disguise.
Not only are these low-quality bars poor sources of protein, their high sugar content can undo all the hours you’ve worked in the gym or while exercising.
Furthermore, even if you do find the one bar that meets your nutritional requirements, it might not taste as good as the label on the package promises it will.
Lucky for you, if you’re looking for the best protein bar for men, whether as a meal or a snack, we’ve done the research to help you find the best-tasting, high-protein, low-sugar bar.
In this article, we will explore five things to consider when you try to find the right protein bar, and then give our recommendations for the six options you might want to check out.
Let’s get to it!
Quick Look at Our Top Picks
If you’re a busy person who doesn’t have time to read this entire review, we’ve simplified everything. Here is a table to show you a quick rating of our favorite and best-tasting protein bars for men.
Men: Five Things to Consider When Buying a Protein Bar
1. Fitness goals.
Are you looking to build muscle? Maintain weight? Curb hunger? It is important to look at the protein, fat, carbohydrate, sugar, and fiber contents of your bar and compare the amounts to what you should be consuming to reach your fitness goals.
So, if you’re using the protein bar as your primary source of protein for the day, you will want a bar that contains at least 10 grams of protein.
But if you’re planning on eating a bar during your athletic activity, you want to make sure that it has some sugar in it because sugar is a readily available source of quick energy.
If you want a post-workout recovery snack or something to give you sustained energy, look for a bar that has around 30 grams of carbohydrates, because a low-carb bar won’t give you enough fuel.
When it comes to fat and fiber, choose a bar with 10 to 15 grams of fat that come from unsaturated sources and a fiber content of between 3 and 5 grams. This will help your protein bar eliminate your hunger.
2. Taste.
To be honest, you want to have a protein bar that you actually enjoy eating. What’s your preference? Some protein bars have spicy flavors, while most are more on the sweet side.
To be honest, there are very few protein bars that taste great, but the point of eating them isn’t really to have an enjoyable meal or snack. They are more about function than form. But the wide array of flavors in which they come leaves you with plenty of options.
Companies have started to get more creative, making bars out of chicken and even adding some savory BBQ flavors.
Then of course you have your chocolaty options, and bars that are filled with peanut butter to satisfy your sweet tooth. Protein bars also come in zesty and refreshing citrus flavors if that is something you prefer.
3. Ingredients.
Check the label to know what you’re eating. What is the first ingredient? Some bars still use high fructose corn syrup as the first ingredient in their products, making them more of a candy bar.
There are also some more unnatural ingredients that you want to try to avoid, such as sugar alcohols and artificial sweeteners.
Palm kernel oil is something to stay away from because it is a cheap, unhealthy fat. Unlike regular old palm oil, palm kernel oil has to be extracted from the pit of the palm with a hydrocarbon solvent similar to gasoline.
This is a processed form of oil that should definitely be avoided. Try to find products that are made out of whole foods rather than chemicals such as these.
When it comes to the type of protein, consider if you want protein from a whole food source such as whole almonds or peanuts, or if you want a whey protein for its specific combination of amino acids that help bodybuilders get bigger.
Many people try to avoid soy protein, although it is often used in protein bars due to its low cost.
You also want to consider your dietary restrictions. Do you eat a gluten-free diet? Are you vegan? There are options out there for every type of diet—you just have to read the label to see which ones fit your personal needs.
4. Manufacturer.
Is the maker reputable? Creating an effective and healthy protein bar involves a lot of planning and execution from capable professionals. In addition to carefully selecting the ingredients for the product, they manufacturer has to optimize nutrition while still making it appetizing and affordable.
A reputable company will offer a bar that is made from a formula that meets the requirements of processed food regulation, including those set by the FDA.
They will also use a science-based formula to meet the specific nutritional needs of consumers, while still staying within the recommended daily amounts of nutrients.
5. Calorie content.
If you’re restricting your daily calorie intake to try to lose weight, eating a small, high-calorie protein bar isn’t going to make weight loss easy.
The truth is, in some cases, you could be consuming a large portion of your calories allotted for the day in just one protein bar that could leave you hungry in just a few hours.
Pay attention to the total number of calories in your bar, especially in comparison to the overall size of the protein bar.
You want to have a protein bar that you actually enjoy eating. The wide array of flavors in which they come leaves you with plenty of options.
When you’re replacing a snack, it is best to find a low calorie bar that is between 140 and 200 calories for women and between 170 and 300 calories for men. For some of the bigger bars on the market, this may mean you should split it in half to avoid eating too many calories.
Frequently Asked Questions About Protein Bars
What is the best source of protein?
The best proteins are considered to be “complete” proteins because they are a source that contains all nine essential amino acids that your body can’t create on its own.
Most protein that you would get from animal sources, such as meat, fish, and eggs, are complete—but they are not always convenient to carry around with you for a snack. Having a complete protein is important because they’re bio-available and contain the building blocks your body needs.
Is real food better than protein bars?
While you shouldn’t get all of your protein from protein bars, protein supplements and whole foods can both benefit your diet. Whey protein powder is very convenient, has immune-boosting benefits, and is easily digested after a workout.
But whole foods will give you a wide range of additional nutrients and critical micronutrients that your body needs, such as zinc, calcium, magnesium, and iron.
It is best to give your body a balance of protein sources. Sometimes you have to choose convenience over creating a fresh meal. You want to know the foods you eat and how your body reacts to them so you can choose the options that are right for your specific needs.
Do I need this much protein?
Protein is a critically important nutrient to have in your diet, especially if you are active or have clear fitness goals.
Some may think that only weightlifters need to eat a lot of protein because they are trying to build strength and muscle, but endurance athletes also require more protein because they have high energy needs.
So the answer to this question is really specific to the individual. You have to look at all of the sources of protein you are getting throughout the day and your fitness goals to determine if you are meeting your body’s needs.
Whole foods will give you a wide range of additional nutrients and critical micronutrients that your body needs, such as zinc, calcium, magnesium, and iron.
When should I eat my protein bar?
The timing of eating your protein depends on your personal needs, but in general it is best to eat protein every three to five hours. That being said, you don’t want to protein-load.
Your body has a threshold for protein, so eating too much at one time means that your body will not be able to absorb as much as it could if you spread it throughout the day.
Eating too much protein at once can also lead to digestion problems. It is better to snack on about 15-20 grams of protein at a time in order to avoid this.
When it comes to eating protein after your workout, it is very important to replenish your muscles, especially if your workout was intense. Most research says to refuel within a 30-minute to two-hour window following your workout.
Now that you have some factors in mind to consider when you are shopping for protein bars, let’s look at some of the best options on the market.
Six Best Protein Bars for Men (Our Recommendations for 2024)
It can be hard to find a protein bar that isn’t loaded with sugar but still tastes good. Chances are, if you’re looking for a protein bar, you want something healthier than a brownie–but oftentimes, you won’t find it. These bars compromise neither taste nor quality in their delivery of a convenient, on-the-go snack.
The company behind Built Bar was founded by Luke Tolley, who has a Ph.D. in molecular chemistry and–more importantly–a solid reputation. He pairs his 20 years of experience in making bars with his knowledge of molecular chemistry to make a bar that he himself loves–and believes you will too.
Each of the 13 flavors of the Built Bar is covered in 100% real, dark chocolate and contains no artificial colors, flavors, or preservatives, in addition to being GMO-free and free from all major allergens.
The nutritional profile of each bar varies slightly, depending on its flavor, with the range of calories being from 110 to 170. The flavors rotate from time to time depending on demand, but here’s an example snapshot of 13 possible flavors:
Consumers can design their own flavor variety boxes or just stick to their favorite option. As far as the taste goes, consumers find these bars to be much less dense or chalky than other options.
Rather, the flavors melt in your mouth (some compare it to a 3 Musketeers bar) without a “vitamin-taste” finish. Plus, here’s a taste tip: if you want an extra special treat, try putting your bar in the freezer and cut it into little squares for a candy-like taste experience.
The ingredients in each bar is as follows:
Whey protein isolate mix
High quality dark chocolate
Gelatin
Water
Erythritol
Maltodextrin
Citric acid
Natural flavors and colorings depending upon the flavor
Whey protein isolate is a complete protein, meaning it contains all of the essential amino acids. It’s easy to digest, as it’s free from all milk-derivatives, and it has a mild taste. It isn’t vegan, but very few people are sensitive to whey protein isolate, so it is a suitable option for most people.
Erythritol is the sugar alcohol used to sweeten these bars. Erythritol is metabolized differently than sugar, which is how some sweet foods are labeled as “sugar free”.
This means that people who suffer from diabetes can consume products such as these bars without having a spike in their blood sugar.
Because sugar alcohols can cause intestinal distress, many avoid them, however, erythritol has fewer carbon atoms than other sugar alcohols, which makes it much more tolerable than other sugar alcohols.
Maltodextrin is the source of soluble fiber in these bars, and it also helps create their unique texture. Many bars contain inulin, which is a fiber that’s processed by gut bacteria (and therefore causes excess gas in many people).
However, maltodextrin is well-tolerated by most, and these bars typically cause no digestive distress. In fact, the maltodextrin in these bars is processed in a way that makes it non-digestible, meaning it is readily available and it won’t cause negative side effects that other fiber products will.
Depending upon the number of boxes you order and any available discounts, each bar ranges in price from about $1.50 to $2. While the price may be a bit higher than other protein bars, shipping is free and the high-quality, clean ingredients that you’re getting are a great value for the money.
The company does offer a sample box option (which has 10 flavor varieties), which brings the price down to $1.76 per bar and lets you taste several options.
On the off chance that you don’t love these bars, the company offers a taste guarantee, meaning you can get a full refund on your first order if you aren’t completely satisfied.
PROS
Tastes great while still being low in sugar
Has high-quality ingredients
Comes from a reputable company
Money-back guarantee
Has 13 flavor options
CONS
Not vegan
Not sold in stores (you have to order online in bulk)
Higher in price than some other options
2. Best For Coffee Lovers: PROBAR – BASE Coffee Crunch Protein Bar
PROBAR – BASE Coffee Crunch Protein Bar is a great bar for men who are coffee lovers. Each bar has 20 grams of plant protein and a list of real, recognizable ingredients.
It will help build your strength and give you energy while also providing your body with the hydration that it needs for recovery due to the inclusion of chia and flax seeds. These seeds also give you healthy omega-3 fatty acids that are essential for optimal health.
With four grams of fiber, this bar will keep you full for a long time. This bar is gluten-free and made from sustainably sourced ingredients. It makes for a perfect breakfast or a mid-afternoon pick-me-up.
PROS
GMO-free.
Omega-3s provide antioxidants and heart-healthy effects.
Has a great chocolatey taste and texture.
CONS
Some find an inconsistent quality among bars.
Sweeter than other bars.
In the higher price range.
3. Best Fruit-Flavored Bar: Quest Nutrition Protein Bar, Apple Pie
Quest Nutrition Protein Bar, Apple Pie is the best bar if you like fruit flavors. It includes real dried apples as an ingredient along with cinnamon, so it tastes like a real apple pie treat.
This protein bar is made with complete protein isolates, including both whey and milk proteins. Each bar has 20 grams of protein, 6 grams of net carbs, 4 grams of sugar, and 16 grams of fiber, keeping you full all morning or afternoon.
These bars have no added sugar, and they are perfect for people following a keto-friendly diet. These bars are gluten-free and very low in net carbs, making them a healthy choice for many people.
PROS
Low in sugar and calories.
Great fruit flavor.
Certified gluten-free.
Soft, chewy texture.
CONS
Some people find that this formula hurts their stomach.
The apple taste is slightly sour.
The manufacturer changed their formula, and some prefer the old, less sweet version.
4. Best For Chocolate Lovers: Grenade Nutrition – Grenade Carb Killa Protein Bar
Grenade Nutrition – Grenade Carb Killa Protein Bar
If you are a chocolate lover, Grenade Nutrition – Grenade Carb Killa Protein Bar is the right bar for you, as it is made with European chocolate. It is a high protein bar with over 23 grams of protein, and has only one gram of sugar.
This helps you limit the level of simple, processed refined sugars in your diet. Because they are filled with fiber, these protein bars will keep your appetite satisfied.
These bars are made using a specially selected baking process that results in an amazing taste with a soft yet crunchy texture. They are triple-layered, providing you with a filling snack that tastes like a dessert.
PROS
GMO-free.
Great for people on a low carb diet.
Sweet without being overpowering.
CONS
Contains several allergens, such as milk, soy, and possibly gluten, tree nuts, peanuts, wheat, and eggs.
Some find these bars to be chalky.
Not vegan.
5. Most Savory: KIND Sweet and Spicy Bars, Sweet Cayenne BBQ
KIND Sweet and Spicy Bars, Sweet Cayenne BBQ is the most savory option, and perfect for people who don’t want to feel like they are eating a candy bar. Whether you love to grill or not, you should be able to enjoy a great BBQ taste all year, and this bar will meet those needs. It contains no artificial or greasy flavors, just a bold, savory taste.
Each bar has 10 grams of plant protein that comes from whole almonds, seeds, and pea protein. They also have all nine essential amino acids, which are the building blocks for protein.
These bars are gluten free, non-GMO, kosher, and have 0 grams of trans fat. They are also low in sodium, a great source of fiber, and low on the glycemic index scale. People love these bars because they are a great low-calorie option compared to other bigger bars.
PROS
Savory option is great for people who don’t prefer sweet.
Made with all whole food ingredients.
Gluten- and dairy-free.
CONS
Bars are on the smaller side compared to what they used to be.
Some find they are hard to chew.
Not great for breakfast.
6. Best For Nut Lovers: GoMacro MacroBar Organic Vegan Protein Bar, Cashew Caramel
GoMacro MacroBar Organic Vegan Protein Bar, Cashew Caramel
GoMacro MacroBar Organic Vegan Protein Bar, Cashew Caramel is the best option for nut lovers. This bar combines 11 grams of plant-based protein with buttery cashews and a hint of mesquite flavor to create a naturally sweet caramel bar.
The plant-based protein used in these bars is allergy friendly, vegan, and easily digested. These bars only use clean and responsibly sourced ingredients to provide you with high-quality nutrition.
GoMacro bars are made by a family-owned business that has earned the trust of their customers. They offer this product to people who are living a balanced and plant-based lifestyle, or anyone who wants to improve their health.
PROS
R.A.W. and C.L.E.A.N. certified.
Organic, vegan, and dairy-free.
No sugar added.
CONS
Expensive.
Taste varies among batches.
Sticky texture.
Final Thoughts on the Best Protein Bars for Men
There’s a healthy protein bar out there to fit everyone’s taste and fitness goals. Whether you like fruit flavors, sweet chocolate flavors, or a more savory option, you can get your protein by choosing a convenient bar.
You can even mix it up and try all six above and decide on your favorite. Grab a box or two, and keep a bar on hand for whenever hunger strikes.
And if you’re looking for more resources on the best protein bars, be sure to check out these blog posts:
There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
When you think of bacteria being in your body, do you ever think of it as a good thing? The truth is, oftentimes bacteria are critical to your body’s normal functions.
In fact, the amount of bacteria in our intestines alone is much higher than the number of cells in our bodies. For the most part, these bacteria are quite harmless, and even make up the diverse “fauna” of our tummies.
It may seem gross at first, but microbes reside in or on almost every part of our bodies, including the skin, nose, and gut. It is true that some microbes lead to illness, but most of the time they actually help our bodies with vital functions that are essential for our survival.
It is only when the bad bacteria exceed the amount of good bacteria that things may take a turn for the worse with our health. (This is why we need to eat a healthy, well-balanced diet and supplement it with other healthy foods and drinks, and make sure we drink clean water.)
As you’ll learn, your body is full of microorganisms called “probiotics.” In this article, we’ll talk more about this health concept, and specifically the 11 benefits of probiotics and why our bodies need them in order to stay healthy.
What Are Probiotics?
Probiotics are live microorganisms that are known as being the “good” bacteria and yeasts in our digestive tracts.
These microorganisms are either the same or very similar to the kind of bacteria that are already present in our bodies and work to digest food, kill dangerous microorganisms that could lead to illnesses, and generate vitamins.
There has already been significant research done on probiotics, but there’s still much to learn about how they work exactly.
Probiotics were initially isolated in the early 20th century, and since then, researchers have continued to investigate their health benefits. The family of bacteria was named “probiotics” because it translates from the Greek words pro, meaning “promoting,” and biotic, meaning “life.”
They can be found in probiotic foods such as certain yogurts and cheeses, Lactobacillus milk or kefir, and kim-chi. Probiotic dietary supplements are also available. Check out the link below for a more complete list of priobiotic foods
What Are the Benefits of Probiotics?
While having the wrong bacteria in the wrong place may lead to health concerns, having the right bacteria in the right place is beneficial to your health.
1. Improves digestion and absorption of food and nutrients.
The most frequently talked about benefit of probiotics is their ability to promote proper digestive health. Probiotics are often used in the treatment and prevention of gastrointestinal diseases, including inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.
For IBS, probiotics can help reduce the pain and severity of symptoms. Evidence has also shown that probiotics are effective in treating several forms of diarrhea, such as diarrhea associated with taking antibiotics, acute diarrhea, and traveler’s diarrhea.
Probiotics also help your body absorb nutrients from food. After being swallowed, food is combined with digestive juices and enzymes in your stomach before being broken down into tiny molecules of nutrition.
These molecules are then distributed to the body’s cells once they are absorbed through the walls of the small intestine. Probiotics help break down your food into the nutrients that you need to maintain health, and they create several vitamins directly, such as vitamin K2, folic acid, and biotin.
Probiotics can help reduce the pain and severity of Irritable Bowel Syndrome symptoms.
2. Improves lactose tolerance.
If you are lactose intolerant, it likely impacts your ability to eat dairy, but it may not decrease your desire to do so. Probiotics are a vital part of a lactose-intolerant diet. The live or active cultures help maintain a healthy digestive system.
With more healthy bacteria in your gut, your body may produce more lactase, or at least aid in the digestion of lactose. Adding probiotics to your diet can change the balance of bacteria in your gut and decrease symptoms of lactose intolerance.
3. Boosts immunity and decreases inflammation.
Probiotics are still in the process of being studied, particularly regarding their role in immunity.
But when they are used in conjunction with prebiotics, probiotics show a lot of promise in this area of health. (Prebiotics are a form of dietary fiber that aid the growth of good bacteria, while probiotics are live bacteria.)
When they are used together, scientists call pro and prebiotics “synbiotics.” One study found that probiotics may have potential for preventing a large range of immunity-related diseases that are caused by inflammation.
Because inflammation leads to many diseases and health issues, the fact that probiotics can decrease inflammation in the gut (which houses 80% of the immune system) is critical.
Probiotics have shown themselves to be particularly helpful in improving the quality of life for seniors, and they may even help protect against the common cold or flu.
Additionally, research is currently being done to see if probiotics can improve inflammation in the gut for patients with HIV who have yet to undergo any treatment.
4. Helps decrease antibiotic resistance.
Antibiotic resistance is one of our biggest threats to global health. Bacteria can become immune to antibiotics because of the overuse and lack of diversity of prescription antibiotics.
By adding probiotics to your diet, you can help rebuild diverse gut bacteria that is often killed following a course of antibiotics. Probiotic supplements and foods can also improve the effectiveness of antibiotics and help stop the bacteria in your body from becoming invulnerable.
By adding probiotics to your diet, you can help rebuild diverse gut bacteria that is often killed following a course of antibiotics.
5. Protects against food allergies.
The prevalence of food allergies has continued to multiply over the past decade, and research suggests that changes in intestinal flora might contribute to this. But modifying gut microbiota with probiotics may alleviate food allergies and intolerances, and help restore one’s ability to eat a triggering food.
Infants born without diverse gut bacteria have a higher chance of developing allergies during their first two years of life. Because probiotics help reduce chronic gut inflammation and regulate immune responses, they can help alleviate food allergies as well.
6. Promotes healthy yeast balance to prevent yeast infections.
Probiotics are very helpful in curing yeast infections. The Lactobacillus bacteria species in particular have been shown to restore the yeast balance in the body in clinical settings.
A recent Italian study showed that women who suffer from chronic yeast infections who insert a probiotic tablet into the vagina saw their frequency of yeast infections decrease by 87%.
7. May improve mental health.
The gut is commonly referred to as the “second brain” because of the strong gut-brain connection.
In fact, interactions between the gut and brain are thought to have an impact on several of the pathogenesis of mental disorders caused by inflammation, such as mood disorders, ADHD, MS, obesity, and autism spectrum disorder.
Based on animal studies, researchers think it is possible that changing the quality of bacteria in the gut could benefit both the digestive system and the abnormal behaviors that are exhibited in cases of autism.
Early research in animal studies suggests that probiotic supplements might help relieve symptoms of anxiety by reducing inflammation in the gut-brain connection.
Human studies are currently being conducted to learn if probiotic supplements could improve cognitive and language development, as well as brain function and connectivity.
8. Promotes healthy skin.
A lot of research has examined the effects that probiotics may have on skin health, particularly in children.
Multiple studies have shown that probiotic supplements can help soothe pediatric atopic dermatitis and infant eczema. While the reason is still unknown, the health of bacteria in the gut is also connected to the development of acne.
The anti-inflammatory impact of probiotics is connected to the reduction of skin irritation. L. casei, a specific strain of probiotic bacteria, can reduce inflammation and has benefits for both healthy and diseased skin.
9. Helps lower blood pressure.
A large study that looked at various research reports was able to determine that probiotics help lower blood pressure by improving lipid profiles including cholesterol and triglycerides, reducing insulin resistance, and activating antioxidants.
The side effects of taking probiotics are typically minimal, if any exist at all, making it a great option for lowering blood pressure.
The positive effects of probiotics are the most obvious in people who already have high blood pressure, and continue to improve when the person consumes a variety of probiotic strains for a minimum of eight weeks.
Probiotics help lower blood pressure by improving lipid profiles including cholesterol and triglycerides, reducing insulin resistance, and activating antioxidants.
10. May help improve non-alcoholic fatty liver disease.
Non-alcoholic fatty liver disease is a term that encompasses a wide range of liver conditions that are not caused by consuming alcohol. As its name implies, the main characteristic of this disease is excessive fat stored in the liver cells.
Non-alcoholic fatty liver disease impacts up to 100 million people in the United States, and can lead to cirrhosis of the liver and eventually cause liver failure or even death.
Studies on probiotics and non-alcoholic fatty liver disease have found that consuming probiotics can improve several factors for patients with this disease, leading the researchers to believe that modifying the gut microbiota is a possible new treatment for non-alcoholic fatty liver disease.
11. May supplement diabetes treatment.
Many studies have confirmed that probiotics are a beneficial natural remedy for diabetes. One study involving almost 200,000 subjects and 15,156 cases of Type 2 diabetes confirmed that increasing one’s intake of yogurt that was rich in probiotics reduced the risk of developing diabetes.
Another study showed that probiotics benefit diabetes patients by improving insulin sensitivity and lowering diabetes’ autoimmune response in the body.
The results of this study have led to the initiation of large, randomized, controlled trials to determine if probiotics may be used to effectively prevent or manage diabetes symptoms.
Image Courtesy of vitamedica.com
Should Anyone Avoid Taking Probiotics?
While probiotics are great for most people, they might not be for everyone. There are certainly some people who should avoid consuming probiotics both in foods and supplements.
People who meet the following four conditions should consult their doctors before taking probiotics:
1. People with an allergy to probiotics.
Each brand of probiotic supplements contains slightly different ingredients. Some people may develop an allergic reaction to a specific brand of probiotic supplements, but not another.
This can happen if one or more of the ingredients in the supplement cause your immune system to react to the perceived threat of the allergen. This leads to a chemical release of antibodies, histamines, and other chemicals in the body.
The allergic reaction that can be triggered by probiotics may cause mild stomach discomfort, especially when you first begin to take them. This may involve an upset stomach, excess gas, bloating, or diarrhea.
The allergic reaction that can be triggered by probiotics may cause mild stomach discomfort.
2. People with an immune system problem or another serious health condition.
If you have a problem with your immune system, or another serious health condition, you may be at an increased risk of experiencing issues if you take probiotics.
Some studies have connected probiotics to serious infections, which is more likely to happen to those who suffer from immune system problems, people who have recently had surgery, and people who are critically ill.
If you have any of these issues, you should avoid taking probiotics, or talk to your doctor before doing so.
For people who have compromised immune systems because of a disease or active treatment for a disease (such as chemotherapy), taking probiotics could possibly increase their chances of becoming ill.
3. People who are too young.
While the microbiome is important for children’s health, enhancing the microbiome for children requires a deep level of scientific understanding that researchers do not yet have.
Scientists do know that the workings of the microbiome are very complex, and it is difficult to know which microbes a child needs, the amounts, and the duration of treatment. Because there’s not a universal probiotic that improves everyone’s health in the same way, it is best to avoid giving them to children.
4. People who are pregnant or nursing.
Because there are a wide variety of probiotics and we only have limited research, it is best to avoid them while pregnant or breastfeeding. Until more is known about the possible effects of probiotics on an infant, it is best to talk to your doctor before taking probiotics if you are pregnant or nursing.
There are a wide variety of probiotics and we only have limited research so it is best to avoid them while pregnant or breastfeeding.
What Are the Probiotic Side Effects?
It is best to get your probiotics from a food source. Live bacteria should be carefully monitored, stored, and combined when taken, but supplements are not currently regulated in the U.S. with the same discretion that food or medication is.
Because you cannot be sure which probiotics are the ones your body needs, there is a possibility of experiencing negative side effects. Most people do not experience side effects, but the possibility exists.
1. They may lead to uncomfortable digestive symptoms.
While uncommon, the most frequently reported side effect of taking bacteria-based probiotic supplements is a short-term increase in gas and bloating. Probiotics that are yeast-based can cause constipation and increased thirst as well.
These side effects usually go away after a few weeks of continued use of probiotics. If gas or bloating continues for more than two weeks, discontinue taking your probiotic supplement and consult your physician.
2. The amines that are found in probiotic foods may cause headaches.
Some foods that are rich in probiotics, such as yogurt, miso, and kim-chi, contain amines that form when the food ages. The most commonly found amines are histamine, tyramine, tryptamine, and phenylethylamine.
These substances can aggravate the nervous system, alter blood flow, and trigger headaches for people who are sensitive.
Studies have shown that low-histamine diets reduce headaches in 75% of participants. But studies have also shown that dietary amines do not lead to headaches. More research is needed in this area to be sure.
The amines that are found in probiotic foods may cause headaches.
3. Some strains of probiotics may increase histamine.
Some bacterial strains in probiotic supplements can produce histamines inside of the human digestive tract. This molecule is typically produced by the immune system when it senses a threat.
As levels of histamines rise, circulation increases to bring more blood to the affected area, and blood vessels become more penetrable so immune cells can target the relevant tissue to fight foreign pathogens.
This process leads to redness and swelling in the impacted area, and may trigger common allergy symptoms such as trouble breathing, itching, watery eyes, and a runny nose.
People who suffer from a histamine intolerance are unable properly break down the histamine in their bodies because they do not produce enough of the chemical that is needed to combat it.
This leads to excess histamine being absorbed in the intestinal tract and the bloodstream, which causes symptoms similar to those of an allergic reaction.
Some strains of probiotics that produce histamines include L. buchneri, L. helveticus, L. hilgardii, and Streptococcus thermophilus.
4. Some ingredients can lead to adverse reactions.
Probiotic supplements can possibly contain allergens such as yeast, milk, dairy, eggs, and soy. These ingredients should be avoided by those who are allergic because they may cause an allergic reaction.
Because people with lactose intolerance may suffer from unpleasant gas and bloating when taking supplements that contain lactose, it is wise to choose lactose-free products.
Some probiotic supplements also contain prebiotics, which are plant fibers that cannot be digested, but are consumed by bacteria as food.
Some people experience additional gas and bloating when taking supplements that have both pro- and prebiotics. People who experience this side effect may want to choose a probiotic supplement that does not have prebiotics in it.
5. Probiotics may increase the risk of infection for some people.
While they are safe for most people, probiotics can enter the bloodstream of susceptible people and lead to infections.
The people who are most at risk for this are those with suppressed immune systems, people who have been hospitalized for a long period of time, people who have venous catheters, and people who have recently had surgery.
But the risk of developing an infection is very low, and studies have never reported a serious infection. An estimated one out of every one million people taking probiotics will develop an infection, which can typically be treated by an antibiotic or antifungal.
Keeping a food diary with notes of symptoms you experience can help you understand if any fermented foods lead to side effects for you. If you find that foods rich in probiotics trigger a symptom for you, taking a supplement may be a better option.
To reduce your chances of experiencing side effects, begin with a low dose of probiotics and increase to a full dosage at a slow pace over a few weeks, which will help your body adjust to them.
If you are not in one of the “at risk” categories of people that are listed for taking probiotics, then I recommend adding them to your diet as a daily health habit.
Final Thoughts on the Benefits of Probiotics
Health is not just about the absence of illness but about thriving with vitality. Probiotics can be a key part of that equation, helping you feel your best every day.
So, whether you’re new to the world of probiotics or a seasoned enthusiast, may this post be a reminder of the wonderful journey to health and vitality that you’re on.
Remember that the benefits of daily probiotics go far beyond just digestion. From supporting your immune system to promoting mental well-being and enhancing your overall health, these friendly bacteria are here to make a positive impact on your life.
A healthier you is just one supplement away.
And if you’re looking for other supplements to try, these reviews might help:
TUESDAY, Feb. 28, 2023 (HealthDay News) — If it’s good for your heart, it’s good for your brain, too.
This is the main message from a new study showing that seven heart-healthy habits can lower your chances of developing dementia down the road. This list includes being active, eating better, maintaining a healthy weight, not smoking, having healthy blood pressure, controlling cholesterol, and keeping blood sugar (or “glucose”) levels in the normal range.
Exactly how these healthy habits lower risk for dementia isn’t fully understood, but they likely all work together, said study author Pamela Rist, an associate epidemiologist at Brigham and Women’s Hospital, in Boston.
“There are lots of health benefits from eating a healthy diet and getting regular physical activity including blood pressure, cholesterol and glucose control, and keeping body mass index [a measurement of body fat based on height and weight] in the healthy range,” Rist said.
“High blood pressure often leads to other subclinical markers of disease in the brain that are associated with dementia,” Rist said. Diabetes and high cholesterol may also increase risk of dementia.
For the study, the researchers followed more than 13,700 women (average age: 54) for 20 years. During this time, 13% of the women developed dementia.
Women in the study received a score of zero for poor or intermediate health and one point for ideal health for each of the seven factors for a possible total score of 7.
Average score at the outset was 4.3; a decade later, it was 4.2, the study showed. For every one-point increase, dementia risk dropped by 6% after accounting for factors like age and education that influence the risk.
The more bad habits you cross off the list, the lower your risk for dementia, Rist said. Not all risks for dementia can be modified, such as your genes, so it’s important to take steps to change the ones you can, she advised.
There are other healthy lifestyle factors that may further lower your risk for dementia that aren’t on the list, such as continuing education through life, being engaged in social activity and getting good quality sleep, she added.
“This is the initial seven, and an area of future research is to see if other things can be added to the list,” Rist explained.
Her advice? “Look at this list, and if there is something you aren’t doing that you should be, start doing it,” she said. For example, focus on taking steps to lower your blood pressure if it is high, or quit smoking.
The researchers didn’t look at how changes such as quitting smoking influenced the risk of dementia later in life.
Yuko Hara, director of aging and Alzheimer’s prevention at the Alzheimer’s Drug Discovery Foundation in New York City, called the findings “encouraging.”
“[They are] very much in line with the literature about lifestyle risk factors for dementia,” she said.
“The heart pumps blood to the brain, and the blood vessels and vascular system have to be healthy and in good shape for the brain to receive oxygen and nutrients needed for proper functioning,” Hara said.
There are other modifiable risks for dementia that go beyond heart health, including alleviating stress, getting good quality sleep and staying connected socially, she added.
The preliminary study was released Feb. 27 and the findings are scheduled for presentation at a meeting of the American Academy of Neurology on April 22 to 27 in Boston and online. Findings presented at medical meetings are typically considered preliminary until published in a peer-reviewed journal.
More information
The American Academy of Neurology has more on dementia.
SOURCES: Pamela Rist, ScD, associate epidemiologist, Brigham and Women’s Hospital, Boston; Yuko Hara, PhD, director, aging and Alzheimer’s prevention, Alzheimer’s Drug Discovery Foundation, New York City; study abstract, American Academy of Neurology annual meeting, Boston and online, April 22 to 27, 2023
Oct. 25, 2022 — Including more foods rich in an omega-3 called alpha-linolenic acid (ALA) could help people with heart failure, a new study suggests.
ALA is an omega-3 fatty acid found mainly in plants. Higher blood levels of ALA were tied to fewer deaths and fewer first trips to the hospital for heart failure compared to lower levels in the study, published in the Journal of the American College of Cardiology. Some of the best sources of plant-based omega-3s include flax, which can be purchased as seeds or oil and is often found in cereals, baked goods, and other products. Chia seeds, pumpkin seeds, walnuts, soy foods, canola oil, seaweed, edamame, and kidney beans are also good sources.
“The most striking finding to us is the clear difference between patients in the bottom 25% — the lowest ALA levels — compared to the other 75%,” says Aleix Sala-Vila, PHD, of the Hospital del Mar Medical Research Institute in Barcelona, Spain.
The researchers studied blood samples from 905 heart failure patients. The average age was 67, and about a third were women. After a follow-up of about 2 years, 140 people died of any cause, 85 died from cardiovascular disease, and 141 people were hospitalized for the first time with heart failure.
Patients with higher blood levels of ALA were significantly less likely to die or have a first heart failure hospitalization than those with lower levels, according to the analysis.
More research is needed to show definitively whether increasing dietary ALA can improve heart failure outcomes, Sala-Vila says. But for now, “including some ALA-rich foods such as walnuts in the diet might translate into cardiovascular benefits for anyone, whether they have heart failure or not. There is no evidence of any harmful effect of one daily serving of walnuts, not even on weight gain.”
Diet Often “Overlooked”
JoAnn E. Manson, MD, DrPH, chief of the Division of Preventive Medicine at Brigham and Women’s Hospital in Boston, called the study findings “promising.”
“Diet is often overlooked as an important factor in maintaining good health and good heart health,” she says. “This study gives further support that a dietary factor may influence heart health, including heart failure. Until recently, most of the dietary emphasis has been on salt intake, which is very important, but not as much as some of these other dietary factors.”
However, the study doesn’t prove that increasing ALA blood levels will definitely improve heart failure prognosis, she says.
“It may be that the foods that are leading to this higher blood level of ALA make up the type of plant-based diet that’s been linked to a lower risk of cardiovascular disease, such as the Mediterranean diet. The findings also could be the result of other factors that aren’t fully controlled for in the analysis, or the study participants may be more compliant with their medications.”
Nevertheless, she says, “It’s reasonable to recommend that people with a history of heart failure or who are at high risk increase their intake of ALA-enriched foods.”
It’s also good advice for everyone to follow a heart-healthy diet, including plenty of ALA, she adds.
“Have a large salad or a couple of smaller salads every day, add canola or flaxseed oil, and sprinkle on some walnuts,” she advises. “This will give you a high intake of ALA every day.”
Sugar-free soft drinks, which have been around in various forms for almost 40 years, still have their problems. Remember Tab? Remember Coke Zero? Yes, they tasted sweet and saved you drinking some 40 teaspoons of sugar from each 375 ml can, but are they really healthier than regular soft drinks?
Brownie points
When you choose a diet drink, you may end up indulging in other sweet, kilojoule-dense options because you’ve been ‘good’. So, you’ll often see someone sipping a sugar-free drink while eating a chocolate bar, croissant or brownie. It confuses our brains.
Weight loss … or weight gain?
Sugar substitutes do little in the way of weight loss. In fact, the opposite may be true: some diet-beverage drinkers gain weight and have an increased risk of chronic diseases.
A 2010 study published in Physiology & Behavior concluded that regularly consuming sugar-sweetened drinks could lead to weight gain and an increased risk of developing type 2 diabetes.
In 2013, however, researchers had 200 people replace their sugary drinks with diet varieties or water for 6 months. Their conclusion? The sugar-free-beverage drinkers actually ate fewer desserts than the water drinkers. So there’s that.
A too-sweet taste?
When you drink them regularly, no-sugar soft drinks get you used to a sweet taste. This is a long-term problem for weight loss, as well as for people with type 2 diabetes, metabolic syndrome and cardiovascular disease. If your body is used to getting a super-sweet hit from diet soft drinks, it makes managing appetite much more difficult.
The sweetness signal tells our bodies to prepare for kilojoules (or calories) and our appetite is generated in readiness, but no kilojoules arrive. So we’re likely go out and consume other foods. In other words, sweeteners prep our bodies for a sugar fix but then don’t deliver. So sweeteners interfere with the learned responses that normally contribute to glucose and energy homeostasis.
How safe are they?
We know these sweeteners are safe, but what we don’t know are their long-term effects on appetite. So let’s just say, the scientific jury is still out on their long-term effects.
The bottom line
The key is only having sugar-free soft drinks as an occasional treat, not every day or when you feel thirsty. Long term, we don’t really know what these sweeteners are doing to our bodies. One or two is fine (say, if you’re going out to a club), but regularly consuming these zero-sugar drinks may lead to long-term overconsumption of other foods.
DAUPHINE organics redefine luxury with sophisticated, nutrient-rich skincare containing over twenty active ingredients
SPRINGFIELD, Mo., October 27, 2017 (Newswire.com)
– Jennifer Biagioni, from DAUPHINE organics, is announcing the release of the brand new Luxe Agape Collection; a sophisticated ten-piece collection of innovative skin care, handcrafted using only the finest exotic and nutrient-rich ingredients for the ultimate luxury skincare experience. The Luxe Agape Collection will be released on Nov. 1, 2017.
Known for their luxurious proprietary, anti-aging formulas, DAUPHINE organics offers advanced bioactive proprietary botanical blends, designed specifically to meet the dynamic needs of active men and women seeking a healthy, balanced lifestyle.
It is important to me that each blend provides the user with a unique yet beneficial experience; I use these products and although beauty is important to me, my health and wellness are far more valuable. Therefore, it was important to create products that not only make me feel younger but more importantly help to keep my family and me healthier. I am so blessed to have the opportunity to share my gifts with others because I know others too will benefit greatly from the incredible botanical powers contain within our [DAUPHINE organics] blends.
Jennifer Biagioni, Owner
Not just another organic skincare brand, DAUPHINE organics formulates using the most effective, nutrient-rich natural resources sourced from around the globe. Jennifer Biagioni states,
“It is important to me that each blend provides the user with a unique yet beneficial experience; I use these products and although beauty is important to me, my health and wellness are far more valuable. Therefore, it was important to create products that not only make me feel younger but more importantly help to keep my family and me healthier. I am so blessed to have the opportunity to share my gifts with others because I know others too will benefit greatly from the incredible botanical powers contain within our [DAUPHINE organics] blends.”
Some of the key components of each blend contain bioactive phytonutrients, and marine peptides, both offer complete nutritional support to balance, protect, and energize the body for a soft, luminescent complexion.
Now for the first time, Jennifer Biagioni combines each of her favorite, most popular nutritional beauty blends into one synergistic collection that packs a powerful nutritional punch and promotes youthful looking skin. The new Luxe Agape Collection is scheduled to go live on Nov. 1, 2017.
The Luxe Agape Collection is expected to sell out before the end of the season so be sure to shop the collection where it will be exclusively sold on the website DAUPHINEorganics.com.
The Luxe Agape Collection showcases the ultimate love the body needs for achieving healthy, balanced nutrition while enduring the hectic seasons of adulthood; nutritional pampering helps to alleviate emotional stresses and protect the body from free radical damage, resulting in renewed vitality and total rejuvenation of mind, body, and soul.
Each of the active botanical blends in the collection is rich in antioxidants, essential vitamins, and minerals, possessing the power to repair, restore and protect the skin cells from oxidative stress, a condition that results in degradation of our stem cells caused by free radicals. Daily application of products such as the Advanced Active Face Oil, which contains nutrient-rich prickly pear and rose hip seed oils, among others, are rich in vitamins and essential fatty acids that penetrate into the deepest layers of the skin, combating free radicals, stimulating collagen production, and promoting skin regeneration, resulting in a smoother complexion. Void of skin care treatments, severe cell degradation can eventually result in malfunctioning of regulatory body functions with the potential of progressing to the development of degenerative diseases; adopting an effective skin care regimen can dramatically reduce this threat.
“The Luxe Agape Collection highlights the secret to a healthy, more youthful complexion by pampering the skin with decadent, highly concentrated skincare blends that provide the supplemental nourishment the body needs to sustain a healthy, balanced lifestyle,” states Mrs. Biagioni.
To capitalize on today’s trends, several products feature ingredients such as turmeric, activated charcoal, pomegranate oil, and essential oils such as lavender and vetiver.
All of the nutritional beauty blends in the collection are free from parabens, phthalates, propylene or butylene glycols, petroleum, sulfates, PEGS, TEA, DEA, GMO, silicones, pesticides, artificial dyes, fragrances, or carcinogens. Each botanical blend is Vegan, Gluten, and GMO-free, lovingly formulated and filled from Jennifer Biagioni’s private studio, never outsourced, and hand blended in micro-batches for ultimate freshness and efficacy.
Each piece of the collection is elegantly packaged in exquisite amethyst glass imported from Switzerland; designed for optimal protection from harmful UV rays, the unique engineering prolongs the shelf-life of the product while maintaining optimal freshness. The bottles are recyclable but are so beautiful, they are usually repurposed or returned to DAUPHINE organics for a discount off the next purchase when participating in their “Use me, Reuse me”program.
Some examples of the products found in the Luxe Agape Collection are:
Advanced Active Face Oil
Advanced Bioactive Organic Anti-aging Eye Serum
Rose Phytoplankton Toning Facial Mist
Advanced Luxe Charcoal Face Mask
Luxe Magnesium Body créme
The Luxe Agape Collection ranges in price from $32 to $230.
Jennifer Biagioni is excited to welcome her fans to her Luxe Agape Collection they’ve been requesting and wants to show her gratitude by offering indefinite complimentary worldwide shipping to all Royalty VIP members; become a member here: http://eepurl.com/c6-Rln
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You may also enroll in our VIP program by visiting the website, please visit DAUPHINEorganics.com
For more information about the Luxe Agape Collection or for an interview with Jennifer Biagioni, please write to Jennifer@DAUPHINEorganics.com. Media high-res photos available upon request.
About DAUPHINE organics
Jennifer Biagioni’s journey with natural remedies began when she was a young girl, influenced by her beloved late grandmother. Into adulthood, life took hold and Jennifer found her hectic family and work life relied heavily on nutrient depleting personal care treatments riddled with the toxic, chemical irritants found in mainstream products. Then when tragedy struck her family, followed by a seemingly sudden extreme skin sensitivity to commercial products, Jennifer began to refocus her attention on her experience in homeopathic personal care solutions; determined to rid the family home of pathogens and toxic irritants, Jennifer envisioned a healthy future where what was consumed through our largest organ, the skin, or digested in our food, would protect rather than contribute to the development of degenerative medical conditions caused by oxidative stress; a vision she seeks to share with the world through the innovative products distributed by DAUPHINE organics.
