6 Liver Friendly Foods to eat
The liver is an incredible multitasker. You can think of this vital organ as a filter system. It helps your body get rid of toxins while also harvesting nutrients from the foods you eat.
When it comes to liver health, not all foods are created equal. This is especially true if you have a condition like cirrhosis or hepatitis C, which can make make it difficult for your liver to filter nutrients and waste as it should.
Eating liver-friendly foods like the ones below can help lessen the damage caused by liver disease.
Avocados
Avocados are staples in many cuisines. They’re technically a part of the berry family and offer many health benefits, including improved liver health.
Research from 2015 took a look at the role of certain foods in people with nonalcoholic fatty liver disease(NAFLD). The researchers report that avocado may help lower blood lipids, or fats, and help prevent liver damage.
What is known is that people who eat avocados are more likely to have a lower body mass index(BMI) and waist circumference. According to a 2013 study they may also have higher levels of HDL(good) cholesterol.
It’s a thought that some of these effects are related to the high fiber, healthy fats, and water content of avocados. A 2014 study in rats suggests that avocado oil may help the liver heal from damage. And eating fiber-rich foods is a good way to support health.
2. Coffee
Your daily cup of coffee may play an even more critical role to your health than you thought.
When it comes to your liver health, some studies suggest that coffee reduces the risk of cirrhosis, cancer, and fibrosis in the liver. Regular, moderate amounts may even help slow the course of current liver diseases.
Research from 2021 indicates that drinking coffee could reduce your risk of developing liver disease or fatty liver disease by around 20 percent.
In the same study, drinking coffee lowered the risk of death from liver disease by 49 percent. All types of coffee-decaf, instant, and ground- had similar effects.
The key to such benefits is to drink coffee daily. For overall health, it’s best to avoid adding sugars and artificial creamers. Instead, try swapping in dairy milk, unsweetened soy milk, almond milk, cinnamon or cocoa powder.
3. Oily Fish
Fish may also provide some underlying benefits to your liver health, especially oily types of fish.
Oily fish such such as salmon can help reduce inflammation and fat buildup in the liver while also promoting a lower overall BMI, according to research from 2015. Oily fish is also high in omega-3 fatty acids, which are good for heart and brain health.
The authors of this review found oily fish was beneficial in reducing blood lipids when consumed two or more times per week. If you can’t eat fish, fish oil supplements may be an option to consider.
People who used fish oil supplements also appeared to reduce their risk of liver cancer by as much as 40 to 52 percent, depending on cancer type.
4. Olive oil
When consumed over a long period of time, olive oil has been found to improve heart health. A large 2020 study suggests that eating more than a half of a tablespoon of olive oil every day could lower your risk of cardiovascular disease by 14 percent.
A number of small studies suggest that olive oil can help reduce liver enzymes and liver fat that contribute to disease. Olive oil may also increase the amount of HDL(good) cholesterol in the blood, which could have benefits for your liver.
Olive oil is high in calories, so you may want to use in moderation. You can sprinkle olive oil on salads in lieu of fatty dressings, sauté vegetables with it, or roast root vegetables in the oven with a drizzle of the oil. If you’re trying to reduce your calorie intake, olive oil can also make your meals more filling so that you’ll eat fewer calories.
5. Walnuts
Nuts, when consumed in small amounts, are nutrient-dense snacks that are also high in healthy fats. Aside from boosting cardiovascular health, nuts may also help reduce the incidence of liver disease.
Of all types, walnuts are amongst the most beneficial for reducing fatty liver disease. This is thanks to their higher antioxidant and fatty acid content. Walnuts have the most omega-6 and omega-3 fatty acids, as well as polyphenol antioxidants.
People who ate walnuts at least 5 or 6 times a week had significantly greater liver fat loss than those who ate walnuts less often. This fat loss was associated with overall ant-inflammatory and metabolic health benefits. To get these potential benefits, try sprinkling walnuts on top of salads, oatmeal and yogurt.
6. Complex carbohydrates
While your entire diet shouldn’t consist of carbohydrates, you do want to eat a balance of carbs, protein and healthy fats.
Complex carbohydrates are better than simple carbs because they’re metabolized slower and prevent wide fluctuations in blood sugar. This is why it’s best for people with NAFLD to choose complex carbs over simple cabs, as the National Institute of Diabetes and Digestive and Kidney Diseases advises.
Nonrefined carbs also have essential nutrients like zinc, B vitamins, and higher fiber levels, which are all important for a healthy liver and metabolism. The key is selecting whole grains, such as:
wild rice
whole wheat bread and pasta
brown rice
whole oats
rye
corn
bulgur
Takeaway
As a general rule, whole foods are best for your liver and the rest of your body. Certain liver conditions may require a more specialized diet. In some cases, people with advanced liver disease may not be able to absorb the fats they eat and may have to limit oils and fatty fish.
The Best Foods to fight inflammation
by Minx life
Whether it's aches and pains, stiffness, headaches, indigestion, stomachaches, yeast imbalances, low energy, weight gain, or free radical damage, it often goes back to two things, acidity and inflammation.
To understand how acidity plays a role in producing bodily inflammation, you first have to understand pH, or the measure of a solution's acidity or alkalinity from 0 to 14, 0 being the most acidic, and 14 being the most alkaline. Our bodies need a very specific pH balance to function and maintain homeostasis. Even slight changes to the pH balance of our blood, for instance, can be extremely problematic.
Our grocery stores and diets are overrun with highly acidic foods, Caffeine, alcohol, processed foods, sugars, refined flours, pasteurized dairy, animal protein are all highly acidic forming in the body, and if you are eating those on a regular basis, chances are you may experience at least some sort of chronic symptom of inflammation. Even natural processes of the body produce acidic byproducts. Stress also contributes greatly to an acidic environment.
So what can we do? How do we reverse the effects of these highly acidic foods and actions? Just as food plays a role in producing an acidic environment, it can be transformative and healing to the body, reducing inflammation and creating an environment that supports health.
The goal should be to consume 80 percent alkaline foods and 20 percent acidic foods. Not all acidic foods are unhealthy necessarily; however, extremely acidic foods like those stated above should be greatly minimized. Fresh fruits and vegetables that have been seasoned and cooked should be the focus of your diet.
Below is a list of some of the most anti-inflammatory foods you should be adding to your diet daily to restore alkalinity and relieve inflammation. Fight inflammation in the kitchen, not the Pharmacy, with:
Green leafy vegetables
Turmeric
Fish Oils(Salmon and Sardines)
Berries
Walnuts
Bone broth
Coconut oil
Avocados
Olive Oil
Ginger
Dark Chocolate 70 percent and higher
Beets
Broccoli
Remember 80/20... That is the rule to being healthy but you can still enjoy a couple of Margaritas with chips and Guacamole every now and then:-)
5 Unexpected Health promoting Benefits of Yoga
by Minx life
From relieving stress to boosting your brain power, here’s how yoga can improve not just your strength but your well-being, too.
For 5,000 years, hardcore yoga practitioners have been touting yoga’s mental and physical powers. Luckily, you don’t have to be an expert to reap the benefits- adding just a few poses to your daily routine can help your health in all kinds of unexpected ways.
On a physical level, yoga helps improve flexibility, strength, balance, and endurance. On an energetic level, yoga teaches you how to cope better with stress by cultivating a sense of ease in both active and passive poses. On a psychological level, yoga helps to cultivate mindfulness by shifting your awareness to the sensations, thoughts, and emotions that accompany a given pose or exercise.
Research continues to unearth even more health-boosting benefits of various types of yoga- and here are 5 of them.
Emotional Health Boost
All exercise has been shown to help people with depression to feel better, and yoga is no exception. Studies suggest that yoga could benefit those living with depression, schizophrenia, other psychiatric conditions, and sleep problems.
Practicing in a group setting, such as a yoga class, stimulates the production of oxytocin, the love and bonding hormone. Practicing mindfulness through yoga and meditation also results in higher serotonin levels(the happiness hormone), and long-term practitioners have shown more mass in the ares of the brain associated with contentment.
Back Pain Treatment
Multiple studies have found yoga to be a more effective treatment for chronic back pain than usual care. In a study published in the Annals of Internal Medicine, people living with chronic lower back pain reported better back function, though similar levels of pain, after a few months pf practicing yoga.
In another study of 80 individuals with chronic lower back pain, the group that participated in just one week of yoga showed less disability and greater flexibility than patients who completed other physical exercises. Even if you don’t have chronic pain, yoga’s stretching exercises can improve your spinal flexibility.
Hangover Relief
After a night of drinking, yoga may be the last thing on your mind, but it’s exactly what you should do.
Yoga is a great way to detox your entire system. It also helps with metabolism. The poses 'shoulder stand’, ‘plow’, and ‘fish’ work on the thyroid gland and improve metabolism, thus getting rid of a hangover faster. Reversing blood flow and bringing more blood to the brain creates balance in the body. It helps you burn fat, and the increased blood flow from yoga might even help blast cellulite away!
Arthritis Fighter
When it comes to the benefits of different types of yoga, a study indicated that iyengar yoga, known for it’s use of props like belts, blocks, and other positioning aids, might help people with rheumatoid arthritis. This pilot study of eight people with RA showed that a six-week yoga program improved pain, pain disability, mental health, depression, vitality, and self efficacy. Other types of yoga might help arthritis symptoms, too. Arthritis loves gentle movement and heat, so styles like bikram or gentle yoga can be very beneficial.
Insomnia Buster
According to a recent study that looked at several complementary and alternative medicine strategies for treating insomnia, yoga was one of the most effective approaches for getting a good night’s sleep.
When experiencing insomnia, practice relaxing asanas or postures, such as forward fold (uttanasana) or lying on your back with your feet up the wall. This will help with circulation as well as calming your body and, most importantly, your mind.
Give it a try!!!
Benefits of Rebounding
by Minx life
Rebounding is an exercise I do daily for my immune system and circulation. If you aren’t familiar with it, rebounding is basically jumping on a mini trampoline either in gentle bounces where your feet don’t leave the trampoline or in complete jumps where you rise 6 inches from the surface.
Many types of exercise are done to target specific muscles or just to increase cardiovascular function. Rebounding is unique since it uses the forces of acceleration and deceleration and can work on every cell in the body in a unique way.
When you bounce on a rebounder (mini-trampoline), several actions happen:
An acceleration action as you bounce upward
A split second weightless pause at the top
A deceleration at an increased G-force
Impact to the Rebounder
Repeat
Here are the benefits:
Boosts lymphatic drainage and immune function
Great for skeletal system and increasing bone mass
Helps improve digestion
Helps to improve cellulite
More than twice as effective as running without the extra stress on the ankles and knees
Helps improve balance by stimulating the vestibule in the middle ear
Helps to aid in weight loss
Rebounding helps circulate oxygen through the body to increase energy
Rebounding is fun!
Personally, I jump on the rebounder for 15 minutes and then dry brush my skin(both are good for avoiding cellulite). I also jump on it a few times a day when I remember, especially if I’ve been sitting at my computer all day. It’s very compact so I keep it in my bedroom so it’s accessible.
There are a lot of models on the Market so look for good quality springs that will help reduce the impact on your joints.
What is a Jade roller and should I be using one?
by Minx life
While jade rollers are having their moment in the spotlight right now, they have been a staple in Chinese skincare routines since the 7th century. You can think of them as handheld mini face massagers. They can be made of beautiful green jade or pink quartz(pictured above), and are believed to have healing and protective properties for the skin, including boosting circulation, reducing swelling, and allowing for deeper penetration of skincare products.
The most well-known benefits of using a jade roller include reducing inflammation and puffiness of the skin, reducing the appearance of under eye circles(especially if your roller is cold), stimulating the lymphatic system and blood circulation, brightening complexion, tightening pores, helping reduce the appearance of fine lines, and allowing skincare products to penetrate more deeply. Aside from these benefits, it’s a lovely way to relax and get in “bedtime” mode after your evening skincare routine.
You can pretty much search for jade rollers on Amazon and find a slew of options with all different price points, although we feel strongly that an inexpensive jade roller will do the trick. Give it a try!
The 10 best foods for a flat belly
by minx life
Bathing suit season is right around the corner and most of us are trying to figure out the quickest way to get in shape. Have you ever heard the quote "Abs are made in the Kitchen"? Well, this happens to be true! Here are some healthy foods that will help you attain a flat belly without spending hours in the Gym doing sit ups and planks:-)
Yogurt
Yogurt is great for your Gut: It contains beneficial probiotics, which help balance microflora and prevent bloating. Eating yogurt may also increase feelings of fullness, thanks to the 17 grams of protein per serving(that's almost three times as much as in an egg!). If you're lactose intolerant Goat Kefir may be a better choice.
Try adding it to your morning smoothie, use it in your favorite dip recipe, or enjoy with berries for an afternoon snack.
Lentils
As a member of the super-nutritious pulse family, lentils-along with other seeds that grow within pods like chickpeas, white beans, and dried peas-are packed with protein and fiber, which increase satiety. They're also a good source of iron; this is important because studies have shown that being deficient in the mineral could slow down your metabolism.
Add lentils to salads or use in place of whole grains like brown rice. They also make a great bed for a serving of lean protein, along with a generous portion of veggies.
Bananas
Craving an afternoon snack? A banana may be your best best. In addition to potassium, bananas are packed with resistant starch, a healthy carbohydrate that your body digests slowly, which keeps you full for longer. Resistant starch also encourages your liver to switch to fat-burning mode, giving your metabolism a boost.
Even more good news for your abs: Bananas may help prevent water retention in our bodies by regulating sodium levels, decreasing the risk for bloating.
Asparagus
You already know that asparagus is full of antioxidants and may even act as an aphrodisiac. But did you know it can promote a slim stomach? This super-healthy spring veggie is a good source of both soluble and insoluble fiber, which your body digests slowly-keeping you full for longer in between meals. And as a natural diuretic, asparagus facilitates the removal of water and waste to decrease discomfort and bloat.
It also contains probiotics, which act as fuel for healthy bacteria in your gut.
Dark Chocolate
If you have a sweet tooth, take heart: Not all chocolate is off limits. Good quality dark chocolate (anything above 70% cacao) is actually very good for you. Like avocados, dark chocolate contains healthy monounsaturated fatty acids, which may help speed up metabolism. One study from the University of California, San Diego found that adults who ate chocolate more frequently had lower BMIs than those who didn't eat much chocolate.
Just watch your portions: To indulge while keeping calories in check, we recommend having a piece the size of a dental floss container.
Cucumbers
Thanks to the flavonoid antioxidant quercetin (which reduces swelling) and a high water content of 96%, cucumbers can definitely help prevent bloating. This crunchy veggie is also extremely versatile: eat it in a chopped salad, sprinkle on top of yogurt, or munch on cucumber slices with homemade hummus.
Ginger
If you've ever sipped on a glass of ginger ale while sick, you know the drink can do wonders to calm an upset stomach. Turns out the root is also good for keeping your belly slim. Thanks to compounds that help move food through your GI tract, it has been used for centuries as a natural remedy to treat bloating. Ginger may also help with weight management: In a 2012 study from Columbia University, researchers found that participants who drank a hot ginger beverage felt fuller after meals.
An easy way to include it in your diet is to make a ginger tea with a half teaspoon of ground or freshly grated ginger and one cup of hot water.
Almonds
For a guilt- free snack, reach for a handful of almonds. As with dark chocolate and avocados, the nut contains monounsaturated fatty acids, which may help your body burn fat and fight hunger. One recent study in the International Journal of Obesity found that when people had a serving of almonds as part of a low-calorie diet, they lost more weight than those who ate a similar diet but had a carb-heavy snack instead of almonds.
Avocado
Go ahead, put avocado on your toast, your belly will thank you! The super fruit (yes, it technically is a fruit) contains 2 grams of filling fiber and 4 grams of heart-healthy monounsaturated fat, which can help keep the pounds off. In one recent study, researchers found that people who regularly ate avocados had smaller waistlines than those who didn't.
And in addition to keeping your stomach slim, avocados may benefit the gut, too. Healthy fats like avocados are vital to gut health, as they coat the stomach and allow for ease of digestion. They also help the body increase its absorption of other nutrients and antioxidants.
Papaya
There are lots of reasons to love this brightly colored tropical fruit, which is a rich source of vitamins A, C, E, and folate. Papayas also contain an enzyme called papain, which helps your GI system break down difficult-to-digest foods, in turn preventing inflammation and belly bloat.
In addition to eating papaya whole and fresh, it's wonderful in a smoothie, in salads, or thrown on the grill with a drop of olive oil.
These 10 foods will help keep your waistline slim by reducing bloat, boosting metabolism, and giving your body important nutrients that encourage weight loss. In addition to drinking enough water and avoiding notorious belly-busters (think alcohol, soda and sugar), you should be bikini ready!
How to eliminate PMS naturally
by minx life
We've all had the dreaded PMS where we experience bloating, weight gain, anxiety,cramps, insomnia, hot flashes and depression at some point in our lives .
It has essentially become one big societal joke. Isn't it hilarious that ladies can't seem to control their cravings for chocolate? Isn't scary how moody and downright depressed they can seem for several days of the month.
Aside from these assumptions being flippant and dismissive, they're problematic because they reinforce the notion that all of this is normal. The images we see in the media and the statements we hear all around us would have us believe that cravings, cramps, and out of control emotions are inherent, inevitable parts of womanhood.
We are here to tell you: It's just not true.
What do I do about it?
Forget the pills and the potions. They are not effective enough to combat what is going on in your system when your diet has left your hormones off- balance. Further proof that there is no magic bullet: Many Women who take birth control pills still struggle with PMS, even though they are on the supposed cure all of synthetic hormones.
You can only truly take care of your PMS symptoms by adjusting your diet. Changing up some of what you eat and drink during this time will help rebalance your hormones and make the monthly transition smooth, easy, and maybe even symptomless. Most importantly, eating these things not only helps alleviate symptoms in the short term, but over time, these foods can put an end to your PMS permanently!
Best foods to eat
Kale- A powerful hormone balancer which helps to eliminate excess estrogen and prevent estrogen dominance.
Sweet Potatoes- Say goodbye to sugar cravings and get a healthy dose of Vitamin A, an important nutrient that helps your liver break down excess estrogen, balances your mood, and keeps blood sugar stable.
Chickpeas- These delicious, versatile little beans are high in vitamin B6, which is an important player in progesterone production. Not only will low progesterone induce stress and period problems, but low B6 can exacerbate estrogen dominance. Regularly eating chickpeas can remedy those problems.
Bone Broth- Not only is it the hottest trend but bone broth is chock full of magnesium and calcium, two electrolytes that help prevent the headaches and migraines that often accompany PMS.
Coconut Yogurt- Skip the ice cream aisle and try a probiotic-rich coconut alternative that's full of live cultures and healthy fats- it will help stabilize your mood and combat cravings.
Remember: Once you have the right information about how your body really works, you can start making healthy choices that finally start to work for you. You can do this- the science of your body is on your side!
PAPAYA FOR GOOD DIGESTION
by minx life
While eating fruit with a meal is never recommended as it can have a negative effect on your digestion, papaya is one of the few exceptions.
Papaya fruit is a rich source of valuable proteolytic enzymes, such as papain, chymopapain, caricain and glycl endopeptidase, that can greatly aid in the digestive process. This is especially true of of meals that contain meat or other concentrated forms of protein.
But, as this page will show, papaya enzyme can have many other health benefits and may have an even more important role to play when taken on an empty stomach.
Many of us eat large amounts of low quality meat each week that can put great strain on our digestive system and enzyme producing pancreas. Processed meats, with additives such as the potentially carcinogenic sodium nitrite, are particularly worrying from a health perspective.
To make matters worse, rushed meals, extra large serving sizes, low digestive enzymes and stomach acid production, and poorly functioning digestive systems in general all contribute to this meat often ending up only partially digested by the time it reaches the lower intestines.
Here it can putrefy as it is acted upon by masses of flatulence causing bacteria. But smelly gas is the least of the potential health problems caused by undigested protein in the colon.
The place to fix flatulence and other more serious health issues associated with poor digestion, such as constipation, leaky gut syndrome and IBS, is not at the end of the process, but at the beginning.
Proper chewing is important to break up food and can significantly assist carbohydrate digestion, but to get a head start on protein, proteolytic enzymes like the papain enzyme in papaya can really help. It's also a good idea to avoid certain foods for awhile, such as, meat, fried and fatty foods, eggs, refined sugars, dairy, caffeine, alcohol and processed foods.
Papaya Enzyme on an Empty Stomach
While papaya enzymes are most often taken with food, another strategy that is gaining popularity is to take green papaya enzyme powder blended up in a smoothie or with water on an empty stomach.
Under these circumstances little hydrochloric acid would be produced and the papain and other enzymes could pass into the small intestines in larger amounts. From here they can be absorbed into your bloodstream where they exert an anti-inflammatory effect throughout the body .
Proteolytic enyzmes circulating in the blood are known to reduce inflammation in your body, most likely by scavenging damaged and oxidized proteins and breaking them down.
These damaged proteins are implicated in a variety of debilitating autoimmune disorders such as severe allergies, chronic fatigue syndrome and a weakened immune system that is much more vulnerable to infections and disease.
If you are looking for better digestion and an improved immune system give papaya a try!
MACA'S EXTRAORDINARY BENEFITS FOR WOMEN
by Minx life
