Diet to raise HDL and lower triglycerides

 Diet to raise HDL and lower triglycerides

Overview.

Triglycerides are an important kind of fat for human health. When we eat fatty foods like ghee, etc., our liver produces this fat. It is an internal and external source, originating in consumption. Cells can accumulate extra fat. Triglyceride excess is harmful since it increases the risk of cardiovascular disease, stroke, and other conditions. The essay focuses on the advantages of triglycerides and how they might pose a risk if not managed properly.

What are triglycerides and their definition? 

Your blood contains triglycerides, a kind of fat (lipid). Triglycerides are created when your body breaks down excess calories from food into fat. Triglycerides are stored in the fat cells. Triglycerides that are stored can be used at a later time.

How are triglycerides different from cholesterol?

Triglycerides and cholesterol are both types of fats that circulate in your blood, but they serve different purposes:

Cholesterol:

• Cholesterol builds cell membranes, produces certain hormones (like estrogen and testosterone), and even makes vitamin D. 
• While some cholesterol comes from our food (like eggs or cheese), the majority is produced naturally in our liver. 
• Cholesterol travels through our bloodstream in little packages called lipoproteins. These include low-density lipoprotein (LDL, often called “bad” cholesterol) and high-density lipoprotein (HDL, the “good” cholesterol).
• We need cholesterol, but too much of the wrong kind (LDL) may lead to plaque buildup in arteries, potentially causing heart disease and stroke.

Triglycerides:

• Triglycerides are like your body’s energy savings account. When you eat more calories than you immediately use, your liver converts the excess into triglycerides. These are stored in fat cells for later energy needs. It comes from and is also produced within your body.
• Most triglycerides hang out in fat cells under your skin, but some circulate in your internal organs. Excess triglyceride levels can thicken or harden artery walls, potentially increasing the risk of heart disease and inflammation.

harden artery walls,

How do triglycerides circulate in the blood?

When we eat, any fat in our food gets absorbed by our gut (intestine). These fats are then transformed into triglycerides. These newly minted triglycerides enter your bloodstream.

Lipoprotein Carriages:

Triglycerides can’t just float solo in the blood. They need a posh ride. Lipoproteins are a mix of fats and proteins. They allow triglycerides and cholesterol to flow freely. 

There are four main types of lipoproteins:

Chylomicrons: These carry triglycerides from your intestine to tissues where they’re needed for energy.

Very low-density lipoproteins (VLDL): These transport triglycerides made by your liver. Either fuel your muscles or stash triglycerides for later.

Low-density lipoproteins (LDL): These carry most of the cholesterol from your liver to cells that need it. Unfortunately, LDL-cholesterol is often dubbed the “bad” cholesterol because too much of it can lead to artery-clogging mischief.

High-density lipoprotein (HDL): HDL swoops in, rescues excess cholesterol from cells and artery walls and whisks it back to the liver for recycling. HDL-cholesterol is the “good” kind.

A mysterious, sticky particle made in the liver. Its levels are mostly determined by genetics and can impact heart health.

The lipid performance

• Lipoproteins, laden with triglycerides and cholesterol, glide through your bloodstream, making pit stops at various organs and tissues.
• Some triglycerides are used as immediate energy, while others are stored for later. 
• HDL ensures that excess cholesterol keeps your arteries pristine.
• And so, the lipid ballet continues liver, gut, and these elegant lipoproteins.

Normal and high triglyceride levels

Normal triglyceride: 

For adults, a normal triglyceride level is below 150 mg/dL (milligrams per deciliter). Think of this as the “green zone” for your triglycerides. 

Borderline High Triglycerides:

If your levels are between 150 mg/dL and 199 mg/dL, you’re in borderline high territory. It’s like your triglycerides are warming up.

At this point, your doctor might raise an eyebrow and suggest a closer look.

High Triglycerides:

When your triglycerides are up to 200 mg/dL or higher (up to 499 mg/dL), it’s time to pay attention. 

High triglycerides can potentially increase your risk of heart attack, stroke, and pancreatitis. Extremely High Triglycerides:

Now, if your levels skyrocket above 500 mg/dL, we’re talking extremely high triglycerides. 

At this point, your doctor might give them a stern talking-to and recommend lifestyle changes or medications.

Consider: To keep those triglycerides grooving harmoniously, 

• Eating Well: Opt for heart-healthy fats (like avocados and nuts) and limit refined sugars and saturated fats. Omega 3 suggested.
• Moving More: Regular exercise helps keep those triglycerides in check.
• Moderating Alcohol: Too much booze can crank up triglyceride levels.
• Managing Weight: Shedding a few pounds can make a difference.

Watch this video for more information about Omega 3

The elusive symptoms of high triglycerides

• Belly Fat:
• Abdominal obesity: 
• Blood Pressure: 
• Blood sugar level:.
• Memory loss:
• Liver and spleen swelling
• Alcohol 
• Increased waist circumference,
• High blood sugar, high blood pressure, 
• Elevated cholesterol.
• Metabolic syndrome,
• Heart disease, diabetes, and stroke risk.

What side effects can a high triglyceride level cause?

• Coronary Heart Disease (CHD):
• Fatty deposits (plaques) in your arteries.
• Coronary heart disease.
• Chest pain (angina), heart attacks, and a standing ovation for cardiovascular
• Triglycerides sometimes sneak into the cerebral theater. 
• Risk of stroke
• Interruption in the brain’s performance.
• Neurological deficits, speech troubles, and a puzzled audience. 
• An inflammation in pancreatitis: severe cases can be life-threatening.
• Lipemia Retinalis:

Multifactorial Chylomicronemia Syndrome:

This syndrome involves a complex interplay of genetic factors, enzymes, and lipoproteins.

Symptoms include liver swelling (like an overinflated balloon), abdominal pain (a dissonant note in the melody), and even short-term memory loss. It’s as if the triglycerides decided to stage their avant-garde opera. 

Precaution

• Nutrition: Choose heart-healthy fats (like avocados and nuts) and limit refined sugars.
• Exercise: Get those limbs moving—triglycerides hate stagnation!
• Moderate Alcohol: No wild dance parties, just a polite waltz with moderation.
• Manage Underlying Conditions: Keep an eye on kidney health, diabetes, and thyroid function.

What causes elevated triglycerides?

• An unhealthy diet.
• Too many refined carbs, sugary treats, and deep-fried delights,
• Sedentary Stagnation: Lack of movement
• Medication Mix-Up: HIV medications, a rare cameo by breast cancer drugs,
• High blood pressure medications.
• Being overweight
• Liver Limelight:
• Inherited Intrigue:

What are the triglyceride levels that are high-risk factors?

• A diet high in sugar, simple carbs (like white flour), and trans fats can raise your triglyceride levels.
• Sedentary Stagnation leads to being overweight or obese and not getting enough exercise.
• Certain Medical Conditions:
• Chronic kidney disease:.
• Type 2 diabetes:
• Liver disease: cirrhosis, nonalcoholic fatty liver disease, and hepatitis mess with your liver’s triglyceride-handling abilities.
• Thyroid disease: 
• Hereditary encore.

How often should you get triglyceride tests?

Age Matters:

• For most adults, it begins around age 40.
• If there’s a family history of high cholesterol, heart attacks, or strokes, even earlier
• Frequency Steps:
• Ages 20 to 45: “Check every five years.”. 
• Ages 45 and older (males): it’s a 1- to 2-year rhythm. 
• Ages 55 and older (females): 1 to 2 years.
• Adults over 65: An annual performance. 

Fasting Encore:

Sometimes, they’ll ask for a fasting blood test. Just water—for up to 12 hours before the test. Our triglycerides appreciate the empty stage; it helps them shine brighter.

Why do children need triglyceride tests?

Children can indeed benefit from triglyceride tests. These little lipid molecules aren’t just for grownups—they like to show off their moves early on. 

1. Risk Factors: Children and teens can have risk factors for heart disease, even though they’re still mastering their multiplication tables. These risk factors include:
2. Family History: If there’s a family history of high cholesterol, heart attacks, or strokes, the tiny might need an early spotlight.
3. Obesity: Those extra pounds can make the lipid choreography a bit more complex.
4. Inactive Lifestyle: Too much screen time and not enough playground time—triglycerides notice these things.
5. Dietary Habits: High-fat or high-sugar diets can make them jittery.
6. Heart Health Later in Life: Children and teens with high cholesterol levels are at a higher risk for heart disease when they grow up. So, keeping those blood lipid levels in check early on is like giving them dance lessons for life.

When to Test:

1. Age 2 to 10: Children with an increased risk of heart disease (due to the factors mentioned above) might need a triglyceride level test during this window. It’s like their debut performance.
2. Young Adulthood (Ages 17 to 21): The Encore! Another test during this phase ensures they’re still in sync with heart-healthy rhythms.

The Fasting Tango:

Sometimes, they’ll need to fast before the blood test. Fasting means just water. It’s like asking them to practice on an empty stage.

Treatment Steps:

If the results are offbeat (abnormal), don’t worry. Most children won’t need medicine. Instead, a healthy diet, weight management, and more physical activity can bring those lipid levels back to the right tempo.

How might elevated triglycerides be avoided or decreased?

• Low-Fat Diet: 
• Omega-3 Rich: 
• Spread the Fat: 
• Exercise isn’t just for cardio; it’s also for triglycerides! 
• Regular aerobic exercise
• Weight Watchers’ Walk: Maintaining a moderate weight is key.
• Limit sugar and refined carbs—they can elevate triglycerides.
• Swap white bread for whole grains, and bid adieu to sugary sodas. 
• Moderate Alcohol:
• Quit Smoking:

How are high triglycerides treated?

• If lifestyle measures aren’t enough, prescription drugs join the ensemble:
• Fibrates: These help lower triglycerides and raise HDL (“good” cholesterol).
• Prescription Omega-3 Acids: Like Omacor or Maxepa, they’re the soloists for severe hypertriglyceridemia.
• Sometimes, a combination of medications may be needed.

Conclusion

To lower triglycerides, you can try: exercise and healthy habits; drinking more water; checking portion sizes; and taking statins; and omega-3 fats. 

You can also get a blood test to measure your triglyceride levels and decide if you need to take action. A healthy triglyceride level for adults is less than 150 mg/dL.

What Happens If Influenza Is Not Treated

What Happens If Influenza(flu) Is Not Treated

Overview.

Winter is very close around the corner. We should take preventative measures to avoid colds and influenza. Especially children. Influenza is different from cold, and it may lead to fatalities if not prevented and taken with appropriate treatment. This article discusses who is susceptible to this disease and provides information on what happens if influenza is not treated

All About the Flu (Influenza) 

The flu is an illness of the nose, throat, and lungs. A virus transmits the illness from person to person. Viruses for influenza cause the illness during the winter season. The American flu season runs from October through May.

Key Facts (WHO)

• About a billion cases of seasonal influenza occur annually, of which 3–5 million are severe cases.
• There are about 290,000 to 650,000 deaths annually on account of respiratory illness.
• 99% of children under the age of five in developing countries die from influenza-related lower respiratory tract infections.
• Signs and symptoms can be traced 1–4 days after infection and usually spread within a week.
• The four types of influenza viruses are A, B, C, and D. Periodic disease outbreaks are caused by A and B.

Diagnosis

The collection of mucus samples and the diagnostic test of a laboratory are required to confirm a definitive diagnosis. The initial phase involves the appropriate gathering, preservation, and conveyance of respiratory samples, all of which are crucial for identifying influenza virus infections. 

Are you suffering from

Frequent symptoms include a sudden fever, chills, headache, muscle aches, exhaustion, appetite loss, runny nose, cough, sore throat, nausea, vomiting, weakness, ear pain, and diarrhea. Infants suffering from the flu may also exhibit sudden fussiness or just seem unwell.

It refers to the flu's signs and symptoms. The flu usually feels worse than it does with a cold. The majority of people experience symptoms two days after being exposed to the flu virus.

Which factors contribute to the flu?

The flu is named after the influenza virus's effects. If influenza is not treated, the virus is spread among people when they cough or sneeze. The virus-containing mucus droplets are inhaled by other people. Sometimes, the droplets land on objects that people frequently handle, such as doorknobs or surfaces, which can lead to infection.

Who is at a higher risk for flu complications?

1. 65 years and older, children less than 2 years old, bronchial asthma, nervous disorders, mild impairments of brain functions, hematologic diseases, pulmonary disease [COPD], and cystic fibrosis of the pancreas. The disorders that affect the hormonal system, coronary artery disease, kidney, and liver are also included.
2. Insulin resistance syndrome, Stroke is more common in people with a body mass index (BMI) of 40 kg/m2 or higher, younger people, people taking aspirin or salicylate-containing medications for an extended period (e.g., HIV/AIDS patients), cancer patients undergoing chemotherapy or radiation treatment, and people with long-term medical conditions requiring continuous corticosteroids or other immune-suppressive medications.
3. Pregnant women and women within two weeks after giving birth are also at a higher risk of contracting the flu. Staff members of institutions that provide long-term medical care, such as nursing homes. There is representation of people from minority groups, including people of color, Native Americans, and people of color who are not Hispanic or Latino.
4. Children under the age of five are at increased risk of severe flu and influenza; the risk is even higher for children under the age of two. For babies less than six months old, the risk of hospitalization and mortality is increased.

Can someone else get the flu?

• The influenza flu virus is very infectious. The incubation period is from the onset of illness until the symptoms completely disappear. Adults should allow at least a week, while children should allow more time.
• This particular strain of influenza is known to recur every year and can swiftly infect a whole region. A pandemic occurs when an illness like this spreads throughout the entire globe. In 2009, influenza A (H1N1) was one of three pandemics that occurred in the twentieth and twenty-first centuries.

How do I know I Have the Flu?

• Medical professionals will be able to tell if a child has the flu just by looking at them; sick children look terrible.
• The flu-like symptoms can be caused by other infections as well. Medical professionals will choose to conduct a test if they suspect their patient has influenza. When they use mucus in their lab tests, the results can be ready in a short amount of time or they could take more..

The most effective method of protecting yourself and those you care about from influenza is to get a flu shot once a year.

How Does One Treat Flu?

• The best treatment is to do it at home. Watch out for your kid:
• Stay hydrated by consuming plenty of fluids.
• A good night's sleep and plenty of downtime.
• For pain, you can take acetaminophen or ibuprofen.
• The risk of Reye syndrome makes aspirin an inappropriate medication for children and teenagers.
• Wear that can be easily removed is preferred. Little ones could experience alternating feelings of warmth and cold.
• It is recommended that children stay home for at least 24 hours if they do not have a fever.

For advice on what's best for your kid, see a doctor.

• A doctor may recommend an antiviral medication for a severely sick child or for children at risk for more severe symptoms.
• Such medications can shorten the duration of flu symptoms by one or two days.
• For optimal results, take the medication no later than 48 hours after you feel the first flu symptoms.
• Be aware of the potential adverse effects if your child is administered antiviral medication.
• To combat bacteria, not viruses, doctors will administer antibiotics.

What are the potential issues?

• If you're sick with the flu, you might  have many complications, but those who do include:
• Children younger than five years old, especially infants
• Extremely overweight people
• The severity of illness can be more pronounced for individuals employed by long-term care facilities, such as nursing homes. 
• Pneumonia or other illnesses (such as bacterial infections) could make them sicker.
• Lots of people will have to go to the hospital for treatment if this occurs. 
• Therefore, they should stay away from anyone who appears to be sick with the flu.
• Others who are sick with the flu should stay away from others who could get severely ill if they contract the virus.

Do flu symptoms last forever?

Even after that, some people could feel weak or continue to cough. It usually takes about a week for flu symptoms like fever to disappear.

Is it possible to avoid getting the flu?

• The best way to avoid contracting the flu is to get a vaccine each year. Flu shots can be administered as early as six months of age or later. You have the opportunity to get the flu shot annually, preferably in October, right before the beginning of flu season. Whenever the flu is in your area, or at any point throughout the year, your healthcare professional will administer the flu vaccine.
• Flu injections, along with others like the COVID-19 and RSV vaccinations, can be administered to children. Reschedule your child's flu vaccine appointment with the doctor if they are sick.
• To be safe, wash your hands often, wear a mask (at least in the winter), stay away from sick people, and stay away from crowded areas.

Is it true that being afflicted cannot be advantageous to others?

• The most effective method for an individual who has contracted the flu to prevent its dissemination is to remain at home. 
• It is advised that you refrain from engaging in your usual activities until you have recovered. Refrain from leaving the residence. 
• When you sneeze or cough, you use tissues to conceal your nose and mouth and then discard the tissues.
• If a tissue is not readily available, you should attempt to cough or sneeze into their upper arm instead of using your hands.

Conclusion

If influenza is not treated, can cause serious complications. Within a week, it can go away if treated promptly. The elderly and children under the age of five are particularly vulnerable to this disease. It is possible to immunize youngsters against the flu as early as six months of age. To protect ourselves and our loved ones, adults can take an annual pill.

Glutathione Is A Huge Gift To Healthy Body

Glutathione Is A Huge Gift To Healthy Body

Overview

Glutathione.

The amino acids, glutamic acid, glycine, and cysteine combine to form glutathione. It has a role in numerous bodily functions and is produced by the liver. Among glutathiones, many roles in the body are the synthesis of essential molecules and proteins, the aid in the flushing out of toxins, and the operation of the immune system.

Protecting cells from harmful substances, including free radicals, peroxides, and heavy metals, glutathione is an effective antioxidant. It aids in the flushing out of toxins, such as pharmaceuticals and environmental contaminants. Cancer, diabetes type 2, hepatitis, and Parkinson's disease are all conditions that have been associated with low glutathione levels.

Some of the possible advantages of glutathione are as follows:

The immunological mechanism

To regulate inflammation, glutathione can either activate or suppress the immune system. Additionally, it can aid white blood cells in their battle against germs and viruses.

Maintaining optimal brain function

The memory and learning region of the brain, the hippocampus, can be shielded from oxidative stress by glutathione. Neurodegenerative illnesses such as Alzheimer's, Parkinson's, and Huntington's may be warded off with its potential benefits.

Status of the liver

Fatty liver disease, whether caused by alcohol or not, can have cell damage mitigated with glutathione. The gallbladder may experience less strain if the liver can cleanse fat before bile is released.

Maintaining Good Eye Health

Glutathione aids in the prevention of age-related macular degeneration by protecting the retinal pigment epithelium (RPE).

Best Skin protection

Scientific studies have shown that glutathione may help with skin whitening and psoriasis. If you want lighter skin, take glutathione with vitamin C, but make sure to take at least double the recommended dosage. Once daily or twice daily dosing for three to six months is the usual recommended dosage (20-40 mg/kg of body weight). Take it in the evening, no later than two or three hours after your previous meal, for optimal absorption. Consult a skin specialist.

Glutathione may also provide the following additional advantages:

• Enhancing geriatric insulin resistance,
• Making it easier for those suffering from peripheral artery disease to move around,
• Mitigating Parkinson's disease symptoms,
• Improving cancer survival rates
• Guiding the process of elegant aging.

To increase your body's glutathione production or take a supplement containing glutathione are two options.

• Consuming meat and some plants that are high in sulfur
• Your liver can produce more glutathione if you take curcumin, selenium, vitamin C, and vitamin E.

Watch this video to learn more

Things to Keep Out of Your Glutathione 

• Alcohol Supplement.
• Cigarette smoking.
• Green coffee bean.
• Pharmaceuticals, including aspirin and acetaminophen (Tylenol).
• An excess of dairy.
• Fried or processed foods.

It is also known that glutathione levels decline with age.

Keeping this antioxidant at a suitable level is crucial. Here are ten of the most effective natural methods for raising your glutathione levels.

1. Eat foods that are high in sulfur.

• Natural sources of sulfur include several plant- and protein-based diets.
• Essential proteins and enzymes can't form or function without it. Sulfur is an essential element for glutathione production.
• The amino acids cysteine and methionine both contain sulfur. Beef, fish, and poultry are the main sources of dietary proteins.
• Vegetarians can also obtain sulfur from cruciferous vegetables like kale, mustard greens, broccoli, Brussels sprouts, cauliflower, and watercress.
• Several studies in both humans and animals have shown that consuming vegetables high in sulfur may increase glutathione levels, which in turn reduces oxidative stress.
• Onions, garlic, shallots, and allium vegetables (which contain sulfur-containing chemicals) are known to increase glutathione levels.

2. Make Sure You Get Enough Vitamin C

• Many meals, especially fresh produce, contain vitamin C, a water-soluble vitamin.
• Vitamin C-rich foods include kiwis, bell peppers, citrus fruits, papayas, and strawberries.
• One of this vitamin's numerous roles is to prevent oxidative damage to cells. It keeps glutathione and other antioxidants in the body's supply.
• Scientists have shown that vitamin C can protect glutathione from free radicals while simultaneously increasing glutathione levels.
• Vitamin C aids glutathione reprocessing by restoring its active form from oxidized glutathione, according to their findings as well.
• Vitamin C supplementation raises glutathione levels in healthy adult white blood cells, according to the study's authors.
• One study found that after 13 weeks of taking 500 to 1,000 mg of vitamin C daily, white blood cell glutathione levels increased by 18% in the subjects.
• Red blood cell glutathione levels were found to rise by 47% in a separate trial involving 500 mg of vitamin C supplementation daily.
• On the other hand, vitamin C pills were used in this research. The question of whether or not food would have the same impact as supplements arises since supplements include concentrated forms of the vitamin.
• To find out whether eating vitamin C-rich foods can raise glutathione levels, more research is required.

3. Eat Selenium-rich foods

• Glutathione function requires selenium, an essential mineral.
• Beef, poultry, fish, organ meats, cottage cheese, brown rice, and Brazil nuts are good selenium sources.
• Glutathione levels may be maintained or increased by increasing selenium intake.
• The RDA for people is 55 mcg of selenium. Optimal glutathione peroxidase synthesis requires this quantity.
• One study examined selenium supplementation in 45 chronic renal disease patients. All received 200 mcg of selenium daily for three months.
• Interestingly, all glutathione peroxidase levels rose dramatically.
• Another study found that selenium supplementation raised glutathione peroxidase in hemodialysis patients.
• Again, these trials used pills, not selenium-rich foods.
• Remember that the daily tolerated upper intake level (UL) is 400 mcg. Discuss selenium supplements and dosage with your doctor due to toxicity.
• Most healthy people can maintain appropriate glutathione levels by eating a balanced diet high in selenium.

4. Eat naturally glutathione-rich foods.

• Glutathione is produced by the body and consumed. Avocados, asparagus, spinach, and okra are high-nutrient foods.
• Glutathione is poorly absorbed from food. Food glutathione can also be reduced by cooking and storage.
• While glutathione-rich meals may not increase glutathione levels, they may reduce oxidative stress.
• A non-experimental study found that glutathione-rich diets reduced oral cancer risk.
• To completely understand how glutathione-rich foods affect oxidative stress and glutathione levels, more research is needed.

5. Whey protein supplement

• Your body produces glutathione from particular amino acids.
• Cysteine is crucial to glutathione production.
• Cysteine-rich foods like whey protein may boost glutathione.
• Whey protein has been shown to boost glutathione and minimize oxidative stress in various studies.

6. Consider Milk Thistle

• Milk thistle pills can naturally enhance glutathione.
• Milk thistle (Silybum marianum) is used to make this herbal supplement.
• Silymarin—three active compounds—makes up milk thistle. Silymarin, an antioxidant, is abundant in milk thistle extract. 
• In test-tube and mouse investigations, silymarin increased glutathione levels and prevented depletion..
• Researchers believe silymarin prevents cell damage and maintains glutathione levels.

7. Try turmeric.

• Indian cuisine uses turmeric, a bright yellow-orange plant.
• Ancient Indians utilized the shrub medicinally. Curcumin, turmeric's major ingredient, may be therapeutic.
• The extract of turmeric has more curcumin than the spice.
• Many animal and test-tube experiments have indicated that turmeric and curcumin extracts enhance glutathione.
• Researchers believe turmeric curcumin may help restore glutathione levels and boost glutathione enzyme activity.
• Turmeric extract increases glutathione levels because turmeric spice cannot provide the same amount of curcumin.

8. Get enough rest.

• Good sleep is vital to health. Oxidative stress and hormone abnormalities can result from chronic sleep deprivation. Chronic insomnia may lower glutathione levels, according to a study.
• In a study of 30 healthy and 30 insomniac adults, glutathione peroxidase activity was considerably lower in the insomniacs.
• Many animal studies have indicated that sleep deprivation lowers glutathione levels.
• Getting excellent, restorative sleep each night may help maintain or raise antioxidant levels.

9. Exercise often.

• Doctors have always advised regular exercise. Exercise is excellent for your body and mind.
• Recently, exercise has been shown to boost antioxidant levels, especially glutathione.
• More glutathione is produced by combining aerobic and circuit weight exercise than by either alone.
• However, overtraining without proper nutrition and relaxation may reduce glutathione production.
• Thus, gradually add exercise to your schedule.

10. Limit Alcohol Consumption

• Chronic and excessive alcohol consumption has several negative health impacts.
• Liver cirrhosis, brain damage, and pancreatitis are frequent alcohol-related diseases.
• Alcoholism causes lung damage, which is less widely understood. This is presumably due to lung glutathione deficiency.
• Lung tiny airways need glutathione. Healthy lungs have 1,000 times more glutathione than other organs.
• Oxidative stress from persistent alcohol consumption likely depletes glutathione in alcoholics' lungs.
• Research shows that heavy drinkers have 80–90% lower lung glutathione levels.
• Thus, cutting back on alcohol may boost glutathione levels.

Conclusion

Glutathione, an antioxidant generated by the body, is also found in food.

Unfortunately, aging, poor food and a sedentary lifestyle can deplete this antioxidant.

Glutathione levels can be maintained by exercising, avoiding alcohol, getting adequate sleep, and eating a balanced diet.

Milk thistle, turmeric, and whey protein supplements may also add to your levels.

Finally, there are several natural ways to boost this powerful antioxidant.

Choline is a nutrition useful for various bodily functions

Choline is a nutrition useful for various bodily functions

Overview

Choline is a vital nutrient for humans and many other animals. Although your liver can produce small amounts of choline, you must obtain it from your diet to avoid deficiency.

What is Choline?

1. It was formerly classified as a B vitamin (vitamin B4), but it’s now recognized as a separate essential nutrient.
2. Choline is critical in various bodily functions, including brain development, muscle function, and liver health.

Functions:

• Cell Structure: Choline is needed to make fats that support the structural integrity of cell membranes.
• Cell Messaging: Choline produces chemical compounds that act as cell messengers.
• Fat Transport and Metabolism: Choline is essential for making a substance required for removing cholesterol from your liver. Inadequate choline may lead to fat and cholesterol buildup in the liver.
• DNA Synthesis: Choline, along with other vitamins like B12 and folate, plays a role in DNA synthesis.
• Healthy Nervous System: Choline is required to make acetylcholine, an important neurotransmitter involved in memory, muscle movement, and regulating heartbeat.
• Cell Membranes: Choline is necessary for the synthesis of phosphatidylcholine and sphingomyelin, crucial phospholipids that form the structure of cell membranes.
• Neurotransmitter: Choline is involved in the production of acetylcholine, a vital neurotransmitter. Acetylcholine plays roles in memory, mood regulation, and muscle control.
• Metabolism: Choline provides methyl groups essential for various metabolic processes, such as converting homocysteine into methionine.

Is choline a vitamin

Choline is an essential nutrient for human health, but it is not formally classified as a vitamin. 

Choline Basics:

• Choline is a water-soluble compound with an amino acid-like structure.
• Although it was once grouped with B vitamins due to its similarities, it is not officially considered a vitamin.

Choline-rich foods

Let’s explore some choline-rich foods that you can incorporate into your diet:

Whole Eggs:

• Eggs are an excellent source of choline.
• Just 1 egg provides 147 mg of choline, covering 54% of the Recommended Daily Intake (RDI).
• Remember that the choline content is concentrated in the egg yolk (680 mg per 100 grams) rather than the egg white (1 mg per 100 grams).

Organ Meat (beef liver and kidneys):

• More choline is available in  Beef liver 
• 3 ounces (85 grams) of cooked beef liver provides 359 mg (65% of the RDI).
• Organ meats are also rich in other nutrients like iron, B12, folate, vitamin A, copper, and selenium.

Caviar (Fish Roe):

• Caviar contains 285 mg of choline per 3 ounces (85 grams) (52% of the RDI).
• It’s also packed with omega-3 fatty acids (EPA and DHA), known for their anti-inflammatory properties.

Fish:

• Seafood like salmon, tuna, and cod is a good source of choline.
• For example, a 108-gram fillet of smoked sockeye salmon provides 224 mg (41% of the RDI).
• Oysters:
• A 12-ounce (272-gram) can of oysters offers 220 mg of choline (40% of the RDI).

Chicken Breast and Leg:

• Skinless, cooked chicken breast provides 117 mg (21% of the RDI) per 100 grams.
• A chicken leg (drumstick + thigh) contains 181 mg (33% of the RDI).

Pork Chop (Loin, Bone-In):

• A standard 206-gram cooked pork loin chop contains 168 mg of choline (31% of the RDI).

Remember that choline is essential for overall health, and meeting the recommended intake is crucial. Feel free to include these choline-rich foods in your meals! 

Choline deficiency symptoms

• Choline is an essential nutrient for human health, and a deficiency can lead to various symptoms. Let’s explore the signs of choline deficiency:
• Low energy levels or fatigue: Choline plays a role in energy production and metabolism. A deficiency may result in feelings of fatigue or low energy.
• Memory loss and cognitive decline: Choline is crucial for brain health and cognitive function. Inadequate choline levels may impact memory and overall cognitive abilities.
• Learning Disabilities: Choline deficiency could potentially contribute to learning difficulties and disabilities.
• Muscle aches: Choline is involved in muscle function. A lack of choline may lead to muscle discomfort or aches.
• Nerve Damage: Choline is essential for nerve signaling. Deficiency may affect nerve health and function.
• State of mind Changes or Disorders: Choline is linked to neurotransmitter production, including acetylcholine. Imbalances may impact mood and mental well-being.
• People with a liver condition called “fatty liver” are at a higher risk of choline deficiency and experiencing these negative symptoms. It’s important to ensure adequate choline intake through dietary sources or supplements.

Choline benefits

Choline is an essential nutrient with a wide range of benefits for overall health. Let’s explore some of its key advantages:

• Improving Memory and Cognition:
• Choline is essential for the development and functioning of the brain.
• It contributes to the production of acetylcholine, a neurotransmitter involved in memory, mood regulation, and cognitive processes.

Heart Health:

• Higher dietary intakes of choline have been associated with a lower risk of ischemic stroke.
• Choline plays a role in maintaining cardiovascular health.
• Boosting Metabolism:
• Choline is essential for breaking down and transporting fats from the liver.
• It supports metabolic processes and energy production.

Reducing pregnancy complications:

• It is important to ensure adequate choline intake during pregnancy, as it is crucial for fetal brain development.
• It helps to reduce certain complications.

Improving cystic fibrosis symptoms:

• Choline supplementation has shown promise in managing symptoms related to cystic fibrosis.
• Supporting Liver Function:
• Choline helps remove fat and cholesterol from the liver, promoting liver health.

If you’re interested in supplementing, consult a healthcare provider and consider third-party-tested products. 

Choline's common side effects:

• Fishy Body Odor: Taking high doses of choline might lead to a noticeable fishy smell in your body.
• Digestive Distress: Some individuals may experience upset stomach, diarrhea, or vomiting.
• Sweating: High choline intake can cause excessive sweating.
• Low Blood Pressure: Very high doses may lead to low blood pressure.
• Risk of Heart Problems:
• Excessive choline consumption over some time may lead to heart problems.

How much choline do I need daily?

The recommended daily intake of choline varies based on factors such as age, gender, and life stage. Let’s explore the guidelines:

Choline intake should not exceed the limit for most adults.

Adequate Intake (AI):

• For adults and adolescents aged 15-17 years, the AI for choline is 400 mg.
• For children aged 1-14 years, the AI ranges from 140 to 340 mg.
• Infants aged 7-11 months have an AI of 160 mg.
• During pregnancy, the AI is 450 mg, and during lactation, it is 550 mg.

General Recommendations:

The Food and Nutrition Board suggests an AI of 550 mg daily for men and 425 mg for women aged 19 and older.

Health Benefits:

• Choline supports cardiovascular health, cognitive function, and liver function.
• It’s essential for neurotransmitter synthesis and cell membrane integrity.
• Deficiency and Toxicity:
• While deficiency is rare, it can lead to muscle or liver damage.
• Toxicity from food sources or supplements is uncommon.

Can you recommend some vegetarian sources of choline?

Choline is an essential nutrient that plays a crucial role in brain function, fat metabolism, and maintaining cell membrane health. While animal products tend to be higher in choline, there are several plant-based sources you can include in your diet:

• Soybeans (roasted): 107 mg of choline per cup.
• Broccoli: contains 62 mg of choline per cup.
• Cauliflower: A cruciferous vegetable with choline content.
• Brussels sprouts: green and rich in choline.
• Lima Beans: An immature bean variety.
• Kidney Beans: A hearty legume.
• Quinoa: A gluten-free pseudocereal.
• Shiitake mushrooms: plant-based choline source.
• Wheat Germ: fiber-packed food.
• Almonds: A healthy tree nut.
• Red Potatoes: A carb-rich tuber.

Conclusion

Remember to incorporate it into your meals to meet your choline needs. While plant foods may contain smaller amounts of choline, a well-rounded plant-based diet can provide adequate intake. 

Fast Metabolism Is Useful To Enrich Your Life 

Overview

Metabolism

Metabolism is the chemical (metabolic) process in our body that converts foods and drinks into energy. This process uses calories and oxygen to produce and release energy, fueling various body functions. 

Here are some signs that you have a fast metabolism. 

• Higher Body Temperature
• Constant Hunger 
• Frequent Bowel Movements
• However, remember that other factors, such as irritable bowel syndrome, can also cause frequent bowel movements.
• Increased calorie burning
• Difficulty Gaining Weight
• Ectomorphs, who naturally have a smaller frame and bone structure,
• Elevated Heart Rate:
• Insomnia: 

Slow metabolism, meaning

Even when you’re at rest, your metabolism never stops—it continuously provides energy for essential processes such as breathing, blood circulation, digestion, cell growth, hormone regulation, and maintaining body temperature.

Here are some key points about metabolism:

Basal Metabolic Rate (BMR): Your BMR represents the minimum number of calories your body needs to function while you’re at rest. This amount varies from person to person. Roughly 60% to 70% of the energy your body uses is fulfilled by your BMR. Rapid weight loss or aggressive calorie restriction can decrease your BMR, which is why weight loss isn’t always linear and may stall at times.

Energy Utilization: About one-tenth of your energy is used to process food into fuel, while the remaining energy powers your physical movement.

Fast vs. slow metabolism:

Watch this video to learn more

Fast Metabolism: Individuals with a fast metabolism (or high BMR) burn a significant number of calories even while at rest. However, having a fast metabolism doesn’t necessarily lead to thinness. Studies show that people who are overweight or obese often have fast metabolisms because their bodies require more energy to maintain basic functions.

Slow Metabolism: If you have a slow metabolism (or low BMR), your body needs fewer calories to keep functioning. This can make weight management more challenging, as you burn fewer calories both at rest and during physical activity.

Conditions and Disorders: Some endocrine disorders, such as Cushing’s syndrome or hypothyroidism (underactive thyroid gland), can cause a slower metabolism. However, in general, anyone will gain weight who consumes more calories than they burn, leading to obesity and related health issues.

What causes fast metabolism?

Metabolism is influenced by various factors, including genetics, health status, thyroid function, age, muscle mass, and physical activity, all of which influence metabolism. Having a fast metabolism can lead to various interesting symptoms. 

1. Genetics: Inherited genetic factors play a significant role in determining your metabolic rate. If you have family members with a naturally fast metabolism, you might have inherited it from them.
2. Age: Metabolism tends to slow down with age. Younger individuals often have faster metabolic rates, while older adults may experience a gradual decline. However, this isn’t always the case, as lifestyle factors also contribute.
3. Muscle Mass: People with larger muscle mass usually have faster metabolisms. Muscle cells require more energy to sustain than fat cells, so having more muscle boosts your metabolic rate.
4. Physical Activity: Regular exercise and physical activity increase your metabolic rate. When you engage in activities like strength training or cardio, your body burns more calories even at rest.
5. Body Size and Composition: Larger individuals tend to have higher metabolic rates due to their greater energy needs. Additionally, body composition (muscle-to-fat ratio) affects metabolism.
6. Hormone Disorders: Conditions like Cushing’s syndrome (excess cortisol production) or hypothyroidism (underactive thyroid gland) can impact metabolism. Hormonal imbalances may lead to either a faster or slower metabolic rate.

symptoms

• Increased Calorie Burning: People with fast metabolisms burn calories more quickly. They often require a higher calorie intake to maintain their weight.
• Difficulty Gaining Weight: Individuals with fast metabolisms, known as ectomorphs, naturally have a smaller frame and bone structure. They may struggle to gain weight despite eating a normal diet.
• Frequent Sweating: If you find yourself sweating easily, it could be due to a higher basal body temperature resulting from quick metabolic reactions within your body.
• Increased Breathing: Some people with fast metabolisms may experience a faster breathing rate even at rest.
• Insomnia: Sleep disturbances can be associated with a speedy metabolism.
• Fast metabolism benefits

Having a fast metabolism can offer several benefits. 

• Removes Toxins 
• Better blood circulation 
• Cheerful mood
• Smoother Skin
• Boosts Immunity
• Increased Energy 
• Reduced Heart Disease Risk

Is a fast metabolism good?

• A fast metabolism can have both positive and negative aspects. 
• Benefits of fast metabolism
• Calorie Burning
• Energy Levels
• Better blood circulation
• Cheerful Mood: Some studies suggest that a well-functioning metabolism positively impacts emotional well-being.
• Smoother Skin: Efficient metabolism contributes to healthier skin by promoting better nutrient absorption and circulation.
• Boosted Immunity: A fast metabolism supports immune function, aiding in defense against infections and illnesses.

How to get a fast metabolism permanently

If you want to permanently maintain a faster metabolism, here are some strategies you can follow:

1. Strength Training: Regular strength training (lifting weights or doing bodyweight exercises) helps build muscle. Muscle is more metabolically active than fat, which means it burns more calories even at rest. Aim for an adequate strength training regimen to maintain muscle mass and boost your metabolism.
2. Ensure a balanced and nutritious meal plan by incorporating plenty of protein from meats, eggs, fish, and nuts into your diet. Protein has a higher thermic effect (calories needed for metabolism) compared to carbohydrates and fats, which can help increase your daily calorie burn.
3. Make sure you get at least 7 to 9 hours of deep sleep each night. Lack of sleep can negatively impact your metabolism and overall health. Make sure to prioritize getting restful sleep to support your body’s natural processes.
4. Remember that consistency is key. By maintaining these habits over time, you’ll essentially reset and maintain a faster metabolism. 

How do you identify whether your metabolism is slow or fast?

It’s essential for survival and impacts various bodily functions. While it’s challenging to definitively determine whether your metabolism is fast or slow without a professional assessment, there are some signs and indicators to consider:

Physical Signs of Fast Metabolism:

1. Feeling Hot Easily: If you find yourself getting hot and sweaty even when others around you are comfortable, it could be due to a higher basal body temperature resulting from quick metabolic reactions within your body.
2. Constant Hunger: Internally, people with high metabolisms tend to feel hungry all the time because their bodies are constantly burning energy. If you feel like you need to eat frequently, this might be one reason why.
3. Frequent Bowel Movements: A super-fast metabolism can lead to frequent trips to the bathroom. The hunger and frequent bathroom stops are due to how quickly your body metabolizes the food you consume. However, remember that other factors, such as irritable bowel syndrome, can also cause frequent bowel movements.

Fast-metabolizing foods

• If you’re looking to boost your metabolism, incorporating certain foods into your diet can be helpful. While no single food will magically transform your metabolism, including these options may contribute to overall health and potentially support weight loss.
• Protein-rich foods: Protein requires more energy for digestion, leading to a temporary increase in your metabolic rate. Aim for lean meats, fish, eggs, dairy, beans, legumes, nuts, and seeds. Protein-rich diets also help preserve muscle mass during weight loss.

Mineral-Rich Foods:

1. Iron: Iron is essential for thyroid function, which regulates metabolism. Include iron-rich foods like meat, seafood, legumes, nuts, and seeds in your daily meals.
2. Selenium: This mineral also supports thyroid health. Incorporate foods like Brazil nuts, seafood, and whole grains.
3. Chili Peppers: Capsaicin, found in chili peppers, may slightly increase the rate at which your body burns calories. It can also have appetite-reducing properties. Consider adding some spice to your meals.
4. Remember that a balanced diet, regular exercise, and an overall lifestyle play crucial roles in maintaining a healthy metabolism. 

Recipes to stay away from

• It is recommended that you stay away from certain foods that are listed as "not recommended" on the Fast Metabolism Diet.
• All forms of wheat, maize, dairy, soy, fruit juices, refined sugar, caffeine, alcohol, artificial sweeteners, and foods containing them, as well as dried fruit and fruit juices.

Conclusion

Vegetarians and vegans are granted an exception by the diet's creator, who permits the consumption of tempeh, tofu, and edamame—three soy foods. Keep in mind that they can't be GMOs; they have to be organic.

This diet also forbids nitrate-containing meats and non-organic fruit due to the belief that these foods may include chemicals, preservatives, pesticides, insecticides, and hormones, all of which can hinder your liver's ability to burn fat.

 Quick treatment for a kidney infection can save lives.

This article is about kidney infection and how it is diagnosed and treated.

Kidney infections (pyelonephritis) affect people with bladder infections, including females and pregnant women. It can occur when bacteria travel up the urethra from the urinary tract, affecting one or both kidneys. These infections come from other parts of the urinary tract, such as the bladder, ureters, or urethra.

Kidney infections should seek medical attention as early as possible; otherwise, permanent kidney damage can spread to other parts of the body. Severe kidney infections may cause kidney damage or kidney failure. If kidney failure is not treated, it can lead to death within a few days or weeks. Medically reviewed by Dr. Jillian Foglesong-Stabile, MD.

Kidney infection symptoms include

• Diarrhea
• nausea and vomiting
• chills or shivering
• lower back pain
• pain in the groin
• pain in the side
• Fever

There is a possibility of urinary tract infection also (UTI); the affected may experience pain or struggle to urinate. Other symptoms are:

• Burning or stinging sensation.
• Blood in urine
• Cloudy pee(hematuria or pyuria)
• Foul-smelling urine
• Frequent urination
• Inability to fully empty the bladder
• Pain in the lower abdomen
• Confusion

Males vs. females

• Symptoms that are similar to both males and females if they have a kidney infection.
• Females are more prone to contracting a kidney infection since the female’s urethra is close to the vagina and anus.
• It is easier for bacteria to enter into the body through the urinary tract. Pregnant women are likely to develop a UTI, or kidney infection.
• For males below 65 years of age, doctors check if the person is likely to have other health conditions to rule out first when he presents with UTI. 

Learn more about UTIs in males here.

Causes

Once viruses enter the urethra and reproduce in the bladder, triggering an infection. Most of the time, the cause of a kidney infection is a bladder infection that travels to the kidneys.

Basis for infection

During sexual intercourse, transference will take place from the bowel to the genitals.

While wiping with toilet paper after a bowel movement, the possibility of transferring feces to the urethra and decreasing a UTI

Watch this video to learn more

Risk factors of kidney infection include:

Kidney stones

Having a urinary catheter

An enlarged prostate in males

Having a urinary tract shaped in a way where urine may not pass through easily

When having a strong, persistent urge to urinate, the urinary tract permits urine to flow back up into the ureters.

Pregnancy

Diabetes

A weakened immune system because of medication or a medical condition

Bladder infection symptoms may be blocked by spinal cord injury or nerve damage.

Urinary tract image

The urinary tract consists of:

• Kidneys: Humans have two kidneys. Kidneys purify the blood.
• Ureters: Urine travels from the kidneys to the bladder via tubes called ureters.
• Bladder: This organ in the lower abdomen that collects urine.
• Urethra: An organ that passes through urine from the bladder to the outside of the body.

In males, the urethra moves down the middle of the penis to an opening at the end. In females, the urethra moves from the bladder to the vaginal opening. The urethra is shorter for females.

Treatment by the urologists.

Persons with a kidney infection should undergo urine testing. The treatment for a kidney infection is antibiotics, though some may require other types of treatment. Before the test results, the doctor will prescribe antibiotics for pain relief. An infected person must complete the course of the medicines. The medical professional may change the medicine after scrutinizing the test result.

Types of antibiotics

The antibiotics prescribed depend on the affected person's medical history. Some may have sensitivity to certain antibiotics. The initial treatment is with a general antibiotic; if the first one fails, stronger medication is prescribed.

Fluids

An infected person will be advised to consume plenty of fluids to prevent fever and dehydration. Fluid intake may vary based on the type of infection.

Treatment in Hospital

If the symptoms are not improving or have more severe infection, they may require treatment in the hospital. The person may have antibiotics to be administered intravenously through a vein in their arm. If he experiences dehydration, fluids are administered via drip. Hospitalization treatment lasts no more than 3–7 days.

Surgery

A person who has a kidney stone or enlarged prostate that is blocking their urinary tract may require treatment through surgery, or if they have kidney stones or a prostate that is enlarged, it may block the urinary tract.

Diagnostic procedures may include:

A medical professional will usually check a person’s medical history that links to a kidney infection. 

Physical examination: 

• The general state of health,
• Heart rate,
• Blood pressure, 
• Body temperature,
• Dehydration, 
• Respiratory rate.
• Assess the mid-to-lower back for pain,
• Sensitivity, or tenderness,

Rectal examination:

1. For males, a healthcare professional may conduct a digital rectal exam to check for an enlarged prostate obstructing the bladder neck.
2. Pelvic examination: If the person is a young female, a pelvic examination to confirm whether there is any asymptomatic pelvic inflammatory disease and a pregnancy test.
3. Urine sample: The urine sample will be collected in a special container for lab analysis. If it contains bacteria and white blood cells, it confirms an infection. Both symptoms and lab results are helpful for diagnoses.
4. Imaging: a CT scan, MRI scan, or ultrasound, which may be preferred if health care desires.

Complications

There is a risk of serious complications if a person is treated for a kidney infection.

• Emphysematous pyelonephritis (EPN): This is a very serious fatal complication.
• EPN is a grave infection in which festering bacteria demolish kidney tissue.
• Kidney abscesses: pus can accumulate in kidney tissues in abscesses.
• Acute kidney failure: One or both kidneys may cease functioning. Dialysis may be necessary while treatment takes effect.
• Renal vein thrombosis: A blood clot in one of the major kidney veins may result in a lack of blood in the organ.
• Blood poisoning, or sepsis, is a medical emergency that needs swift medical diagnosis and treatment. The condition leads to a significant drop in a person's blood pressure, which in turn affects blood circulation. Clots can form within blood vessels when the blood flow is slow.

The symptoms of sepsis include:

• Edema
• Difficulty in breathing
• Fatigue
• Nausea
• Confusion
• Seizures
• Coma
• Learn more about sepsis here.

When to contact a doctor

• Suffering from severe pain in the mid-to-lower back or side
• Feeling sick and having a fever
• Having nausea or generally feeling unwell

Prevention

Often, a kidney infection results from a pre-existing urinary disease. To prevent kidney infection, take steps to avoid an infection in the urethra or bladder.

Some tips to prevent a kidney infection include the following:

• Hydration: Drink plenty of fluids, particularly water.
• Urination: Urinate immediately whenever there is an urge. Do not wait.
• Sexual intercourse: Urinate after sexual intercourse. "Remember to wash the genital area both before and after intercourse."
• Hygiene: Wash the genitals frequently. Avoid deodorant sprays or a douche on the genitals.
• Toilet hygiene: For every restroom use, wipe the anus from front to back. This helps decrease the likelihood of transferring bacteria to the genital area.
• Fiber: Eat plenty of fiber, which makes stools come out easily and does not cause irritation or skin lesions. Constipation increases the risk of spreading a kidney infection, and insufficient fiber will lead to kidney stones.

Conclusion.

Kidney infections and urinary tract infections are most uncomfortable. It may pose many health problems. The infection will not be limited to the vagina and anus. A person can reduce their chances of contracting a kidney infection by maintaining good hygiene and good toilet habits after passing stools. Wiping front to back after passing stools. Washing the genitals every urination and after sexual intercourse