6 reasons why you should consider a plant-based diet 0 1465

These days, it seems like more and more people are transitioning to a plant-based lifestyle whether it’s for ethical, personal, or health reasons. It’s widely known that a diet comprised mostly of whole foods that are rich in nutrients is beneficial to the body, however, with chronic diseases and conditions on the rise, being proactive about one’s health and nutrition is quickly becoming a priority.

What is a Plant-Based Diet?

A plant-based diet emphasizes eating whole foods such as fruits, vegetables, and grains, and minimizing or completely eliminating any and all animal products. There are no strict guidelines on what constitutes a plant-based diet, so long as the individual consumes mostly whole foods with very few processed foods or refined sugars.

Plant-based is commonly interchanged with veganism, but the two are not one and the same.

Plant-Based vs. Veganism – What’s the Difference?

Vegans abstain from eating or using any and all animal products. It is a lifestyle change that excludes the use of animals for food, clothing, testing, or any other purpose. This means that vegans do not purchase anything that was made from animals, including leather goods, fur, and ivory, as well as products that have been tested on animals such as make-up, perfume, medications, and the like.

Studies have demonstrated that a plant-based diet may lead to lower rates of obesity, heart disease, diabetes, and certain types of cancers. That alone is reason enough for many to make the switch. If you need further convincing, here are seven other reasons why you should consider a plant-based diet:

  1. Animal food sources are injected with antibiotics.
    • Livestock producers routinely give antibiotics to animals to help them survive the harsh and often unsanitary living conditions they are subjected to. It is also used to help them grow at a quicker rate and with fewer feeds. As a result, humans who consume animal products regularly are exposed to certain antibiotics in small doses, making them antibiotic resistant. Antibiotic resistance threatens the success of future treatments and leads to the mutation of bacteria, making it harder for them to be treated.
  2. Animal sources are injected with growth hormones and steroids.
    • In the early 1990s, the FDA approved the use of a growth hormone that, when injected, stimulates the production of milk in dairy cows. To this day, approximately 20 percent of all dairy cows in the U.S. have been injected with growth hormones to increase milk production. Cattle are injected with different hormones to spur growth, which means more profit for the producer.
  3. A plant-based diet promotes cardiovascular health.
    • Heart disease is the number one leading cause of death in North America to-date. Every single day, over 2,000 Americans will die of some form of heart disease. By making the switch over to a plant-based diet, you can dramatically lower your risk of many cardiovascular health issues.
    • A plant-based diet has been shown to decrease plaque that has accumulated in the blood vessels and also lowers your risk of stroke and diabetes.
  4. A plant-based diet helps reduce obesity rates.
    • At present, nearly 70% of Americans are overweight or obese, and what’s interesting is that eating meat has been linked to the rise in obesity rates. Meat consumption, along with a diet that is high in refined sugar, is to blame, according to studies.
    • Consider that meat and many other animal products are high in both calories and trans fat content. By making the switch to a plant-based diet, many people find that they lose weight even without counting calories, and more importantly, they feel better overall. On average, plant-based dieters are 20 pounds lighter than meat-eaters.
  5. A plant-based diet puts less stress on the digestive system.
    • Many animal food products are extremely hard to digest and can cause bloating, diarrhea, acid reflux, and leaky gut syndrome. When the body is constantly bombarded with hormones, steroids, antibiotics, and bacteria, it has to work doubly hard to overcome these internal stressors. Combine poor food choices with unhealthy lifestyle choices such as smoking and binge drinking, it’s no wonder more and more people are getting sick. A plant-based diet that is comprised mostly of whole foods will supply your body with the energy it needs to repair and rebuild cells, without further taxing your system.
  6. A plant-based diet is high in fiber, which promotes satiety and healthy gut bacteria.
    • The traditional Western diet is high in sugar, sodium, and fat. As such, it is considered ‘hyper-palatable’ and easily craved. However, it contains very little fiber, which means it is not nearly as satiating as a bowl of salad. This means that even after having a high-calorie meal, you can expect to feel hungry very soon after due to the lack of nutrients found in your food. With a plant-based diet, you get more than enough fiber from whole foods, which in turn promotes the proliferation of good gut bacteria. A healthy gut has been linked to a stronger immune system, hormone regulation, and less body fat in abdominal region—all favorable outcomes no doubt.

 

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What are nootropics? 0 70396

Nootropics, according to Corneliu E. Giurgea, the father of nootropics, are drugs that simultaneously enhance learning and memory, protect the brain, increase the efficacy of brain-related control mechanisms, should lack the pharmacologic structure of psychotropic drugs, and be devoid of side effects. Over time, the description has been expanded to include other non-drug substances.

Whether or not drugs are involved, the idea of nootropics is that they boost mental capacity, allowing you to accomplish goals that would be quite strenuous without them. They are used by various individuals, ranging from students wanting to get more studying done or turning in a paper on time, to engineers trying to figure out a problem.

What are nootropics made of?

Nootropics are traditionally made of naturally-occurring substances like ginseng, or synthetic substances in the form of chemicals not uncommon in drugs (like L-Theanine). Even though Corneliu Giurgea’s description referred to drugs, nootropics have evolved to include non-synthetic substances that can give similar outputs. Nootropics are sometimes called “smart drugs”.

Various nootropics

The large range of nootropics make it difficult to describe them with a blanket sentence other than “they boost brain performance”. So, instead of a generalization, here is a short list of popular nootropics, as well as their specific actions, and possible side effects.

1. Caffeine: Caffeine is without-a-doubt the most popular nootropic, being present in most nootropic substances available on the market. It’s effective in wakefulness, improved concentration, increased motivation, alertness, and focus.

The side effects of caffeine are as well-known as its usefulness. Excessive consumption of caffeine causes insomnia, nervousness, restlessness, tachycardia (elevated heart rate), and even muscle tremors.

2. L-Theanine: Unlike Guarana, L-Theanine is an amino acid that can be found in many tea leaves and herbs. It’s known to aid stress relief and reduce anxiety. Even though is also taken to increase focus and attention, stress relief is its most evidence-based function.

Its side effects may include nausea and irritability.

3. CPD Choline: CPD Choline is naturally-occurring in humans and animals and is an intermediate substance in a common biochemical process that involves converting Choline to Phosphaatidylcholine. Studies show that CPD protects the brain, especially in times of low oxygen supply. In addition, it also increases alertness and consciousness.

Being a natural substance in the body, CPD has no negative effects, except when it is taken in excess, where it can cause stomachaches and diarrhea.

4. Modafinil: As far as performance-boosting drugs go, Modafinil tops the list, having been shown to increase fatigue resistance, improve mood, as well as increase motivation and vigilance. It really is a wonder drug, often rumored to be used by sleep-deprived doctors.

Its side effects are abuse-induced, which means you may suffer things like chronic headaches, if you use it all the time to fight fatigue, without getting enough sleep.

5. Guarana: Guarana, also called Guaranine, is a plant with well-researched and documented effects of improved mental focus and alertness. It is also taken for various other purposes from weight loss to exercise tolerance, but these have not been proven.

Being a naturally-occurring fruit, it does not have severe side effects. However, users have been known to experience insomnia and fatigue when taken in high doses.

6. Panax Ginseng: Certain herbs are sometimes assumed to have positive, even performance-enhancing effects. One of the most popular is Ginseng. Common in East Asia and North America, the plant does not have any nootropic effects backed by strong scientific evidence. However, it has been said to increase energy levels and activity.

Ginseng does not have any known side effects.

7.Ginkgo Biloba: Also a leaf extract, it is wildly known as a cognitive enhancer, with weak scientific evidence to support it.

8. Vitamin B12: The controversy surrounding vitamin B12 is that it may not be a nootropic, as it does not have any noticeable, quick-onset effects. It is considered more of supplement and nutritional requirement than a nootropic. However, it’s on this list because some people still consider it a smart drug.

Nootropic tolerance

Overuse of many nootropics can lead to your body building tolerance, and needing more and more of the substance to get the same effect. It’s a little like what happens with regular alcohol drinkers. They often need more and more alcohol to feel its effects.

Things to remember about nootropics

Many individuals have their definition of nootropics, thus making it a controversial topic. The situation is made worse by substances that are claimed to boost productivity but have not yet been proven. Amongst all these controversies, here are some points for you to keep in mind about nootropics:

  1. They are performance-boosting substances and are often used to get an extra edge.
  2. They should be free of side effects, and should have low toxicity.
  3. They contain naturally-occurring substances.
  4. They work by interacting with receptors in the brain.
  5. Even though they are supposed to be side effect free, some supposed nootropics do have side effects.
  6. Some substances considered nootropics work, and some don’t.
  7. The adverse effects of nootropics can sometimes be avoided by keeping dosage low and cycling between usage and abstinence.

5 Yoga moves to add to your daily stretching today 0 53353

Introduction

It’s no surprise that the practice of yoga has grown in popularity over the last couple of decades. It has several benefits like core strengthening and improved flexibility. However, yoga has several poses and positions that can get a little confusing when choosing what poses to do to achieve your goals. Whether you are just starting out, or are looking to raise the bar during your yoga, this is the post for you.

A brief history on the origin of yoga

Modern yoga as we know it is a combination of different poses and forms, evolved over centuries and modified by different practitioners. Take the first ever recorded instance of yoga, which dates as far back as the 2nd century which, although it was not clearly described as yoga, involved a sitting posture described to require a steady form and comfort. The form was assumed for meditation, not unlike what we have today. In about the 11th century, there was a description of a non-seated pose in which the practitioner balances on the hands. As the centuries passed, yoga became more evolved, and more adapted to modern cultures like ours.

Simple forms

Even though yoga has changed over the years, there are simple poses that have remained relatively constant through the ages, retaining their simplicity and form.

Here are 5 of those simple forms that can be incorporated into your daily routine

  1. Lotus Position: The lotus is one of the most fundamental positions in yoga, with a long history like we discussed. The lotus has a special position among all the stretches and positions not just because it is the oldest, but also because it is key to meditation, which is a big part of yoga.

To enter the sitting position:

  • Sit on the mat with your legs and your back straight
  • Fold your legs so that your feet now rest under your thigh as you relax and let your feet rest comfortably on the floor.
  1. Cow position: The cow position is also a relatively easy position to attain. It is especially good for stretching and relaxing the back muscles as it involves stretching the vertebrae (back bone) and the spinal muscles.

To perform the cow position,

  • Start by kneeling on all fours (hands directly beneath shoulders, and knees directly beneath the hips)
  • Breath in and turn your head upwards as if to look at the ceiling, forming an upward facing curve with your back (the hollow facing upwards)
  • Breath out and return to the neutral position
  • Repeat as necessary
  1. Child Position: The child pose is different from the cow position, only because it stretches the back in the opposite direction, as well as the neck, arms, and legs. It also tones and strengthens the core muscles, giving a mild general body stretch. The child pose is especially good in situations where you don’t have a lot of time during the session. It is a great pose for stretching a lot of areas at once.

To enter the child position:

  • Kneel on all fours like in the cow position
  • Lower your hips so your thighs touch your calves
  • Lean forward, and extend your arms so your elbow and hands touch the mat
  • Maintain the position for the desired length of time
  • Repeat
  1. Bridge pose: So named because of the way the body resembles a bridge when done correctly. The bridge position can be considered the opposite of the child’s pose because here, the back is active and extended, with the hips and knees flexed and bearing most of the body’s weight. The bridge is good for stretching the abdominal muscles and the thighs.

To enter the bridge position:

  • Lie flat on your back and bend your knees
  • With your bent knees, elevate your body so your buttocks and lower back lift off the mat
  • Bring your arms forward so they are positioned directly beneath your body
  • Be sure to keep your upper back and head on the mat during the pose
  • Hold for as long as necessary and repeat as desired
  • Repeat
  1. Locust Position: The locust position is an intermediate level position, because of the core strength it requires to execute. It is very similar to the “superman” in resistance training. While the superman is for strength building, the locust is for stretching and relaxation. It concentrates on the arms, legs and upper back.

To enter the locust position:

  • Lie on your chest with your arms and legs stretched out on the mat
  • Lift your legs from the hip off the mat, while simultaneously lifting your head, arms, and upper chest
  • Maintain the position for the desired length of time
  • Repeat

Incorporate these stretches and positions into your daily routine to increase strength, flexibility, and improve inner-peace. Let us know what you think!

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