Diet to slow aging?

Diet To Slow Aging?

Diets aimed at slowing aging are gaining popularity. Proponents of the so-called anti-aging diet argue that strict diets that limit the intake of certain nutrients increase lifespan and reduce the incidence of age-related diseases, based on animal testing results. Can a similar effect be reproduced in humans?

A team of researchers from the University of Washington in Seattle and the Pennion Biomedical Research Center in California conducted a study review of the efficacy and safety of a diet that claims to slow the aging process. This review reviewed studies of intermittent fasting and diets that limit the intake of carbohydrates, protein, or specific amino acids, including calorie-restricted diets.

Let's take a look at a calorie-restricted diet as an example. There is a clear relationship between calorie restriction and longevity in animals. Reducing calorie intake in rats results in healthier and increased life expectancy compared to rats fed a regular diet. Although the animal test results are clear, according to this review, it is not clear whether these effects also apply to humans.

In the case of animal experiments, it is carried out in an ideal environment without pathogens, which humans cannot do. Tremendous changes in the human environment and lifestyle can have a large impact on the health effects of a potentially life-extending diet. An individual's genetic variation is also likely to have an impact. Also, rats are small animals that only need to burn half of their calories to stay warm. It is inevitably different from the human metabolic requirements. There is also a significant difference in lifespan.

In addition, the researchers reviewed the keto diet, which strictly limits carbohydrate intake and allows unlimited intake of healthy fats, intermittent fasting, and diets that limit protein and amino acid intake. Every diet has its own pros and cons, so opinions on anti-aging benefits are mixed.

In this review, the researchers make optimistic predictions about the future of anti-aging diets, but warn that these diets do not work equally for everyone. that it has a specific genetic makeup or may be harmful to health under certain environmental conditions.

So, the researchers say more research is needed before doctors can recommend these diets to healthy people.

Should I Eat Breakfast To Lose Weight?

Should I Eat Breakfast To Lose Weight?

You have to eat breakfast to get your head back. You can have a lively day. Many people emphasize the importance of breakfast. It is said to take breakfast for weight management. That you can control your hunger and avoid overeating in the afternoon.

However, the Washington Post reported that "there is no significant effect on weight other than eating breakfast," using the words of David Allison, dean of Indiana University's School of Public Health, who recently conducted a related study.

So, how did the belief that eating breakfast can keep you in shape?

Thanks to the marketing of cereal companies. According to food historian Abigail Carroll, The Post has emphasized the importance of breakfast through advertisements for nearly a hundred years since the early 20th century. When you eat breakfast, your brain moves actively, and children who eat breakfast grow up.

Beginning in the 1950s, breakfast began to convey the message that breakfast makes a slim figure. 'Kellogg' also participated. Academics funded by cereal companies poured in their papers. Coincidentally, independent studies have 'frequently reached similar conclusions. 'Those who eat breakfast weigh less than those who don't.'

The recent trend is different. A meta-analysis of researchers from Monash University in Australia concluded that breakfast had no significant effect on weight. Researchers at Harvard University in the United States used the same method to confirm that those who did not eat breakfast actually weighed less.

So, should I eat breakfast? Should I not? Nutritionist Caroline O'Neill suggests changing the question. What matters is not whether you eat breakfast or not, but what and how much you eat. Eating a vanilla latte on three soufflé pancakes topped with whipped cream for breakfast is completely different from eating fish with spinach miso soup.

You should eat a diet rich in protein and fiber. “It is better not to eat breakfast at all than to have breakfast with sugar, refined carbohydrates, and processed meat, not only for weight management but also for overall health.”

Effects of Walnut Consumption on Heart Health

Effects of Walnut Consumption on Heart Health

A clinical trial was published in the Journal of Nutrition that consuming walnuts can have a positive effect on heart health by enriching the gut bacteria that help improve blood pressure and cholesterol .

First, in order to conduct the experiment under the same conditions, all subjects ate a typical Western diet (48% carbohydrates, 17% protein, 35% fat, 7% saturated fat) for 2 weeks .

Next, the subjects were randomly divided into three groups, and instead of saturated fat, they were given a diet of 'walnuts', 'vegetable oil containing omega-3 ALA', and 'vegetable oil containing omega-9 oleic acid ' for 6 weeks.

All participants were an average of 22.8 days between each intervening rest period that includes diet for 6 weeks was followed, heart health are the basis for blood pressure, cholesterol that inhabit the digestive microbial indices were measured based on the diet before and after.

As a result, it was confirmed that the intestinal bacteria of the test subjects who consumed 'walnuts' and 'vegetable oil containing omega-3 ALA' were changed in a beneficial way when compared with the general diet. The researchers said that the results suggest that there was a positive role of 'omega-3 ALA'. If one goes along but 'Walnut' diet subjects.

This study, like other scientific studies, needs to consider some research limitations. This is because secondary metabolites that can be used to evaluate the functional capacity of the gut bacteria were not evaluated, nor the conversion of ALA to EPA , which has the potential to affect the gut flora, was not evaluated.

Furthermore, fecal samples may not be representative of the entire intestinal environment. This is because diet, medication, lifestyle and other factors vary widely between individuals. For these reasons, large, long-term studies are needed to elucidate results across a broader population.

Meanwhile, the number of people complaining of cardiovascular disease due to lack of exercise and obesity is increasing. However, regular consumption of walnuts, which activates gut bacteria that have a positive effect on the cardiovascular system, can help build a healthy body.

7 Superfoods That Boost Your Body's Vitality

7 Superfoods That Boost Your Body's Vitality

Depression symptoms may occur in winter  due to reduced sunlight. It is also a time when it is easy to feel fatigue as the time spent outdoors is reduced. In particular, the 'corona blue' caused by Corona 19 is  rushing in, and people are plunged into a bog of fatigue. In this case, it is better to consume superfoods that provide vitality to the body.

Super foods are polyphenols, vitamins and minerals such as various antioxidants and nutrients, says a lot of foods that contain healthy. Based on 'Health.com' data, let's look at 7 superfoods that are good for vitality.

1. Strawberry

Strawberry is a fruit that not only relieves fatigue, but  is especially good for the skin. It contains plenty of antioxidants that have the effect of restoring the skin damaged by ultraviolet rays or various pollutants. It also contains a lot of vitamin C, which reduces wrinkles and prevents the skin from drying out. Recently, due to the development of varieties, it is easy to taste good-quality strawberries even in winter.

2. Green Garlic

Not only does it boost energy, but it is also good for weight loss. That reminds the smell of garlic shoots Tok allicin component of the brain called the satiety may be effective to prevent overeating to stimulate. Green garlic has a much softer and sweeter taste than whole garlic.

3. Eggs

Good for improving memory. The yolk is packed full of choline, a nutrient important for memory. Choline is essential for making a brain chemical called acetylcholine, which is important for storing memory.

4. Walnuts

Walnuts are the body 'happy hormone' called  Vertical Saturday Nin one kind of amino acids needed to produce a tryptophan contains a lot. This component of the walnut is feeling stable and stress, it helps to withstand.

5. Asparagus

It is rich in folic acid. Folic acid, a vitamin B  complex, prevents you from falling into a slump, such as feeling sluggish.

Folic acid is important for the synthesis of the neurotransmitters dopamine, serotonin, and norepinephrine. One cup of cooked asparagus contains 268 mg of folic acid, which is two-thirds the recommended daily amount of folic acid for women.

6. Spinach

It is an energy- rich food. This green vegetable  is rich in iron. Iron is an important component of red blood cells that supply oxygen to muscles and give them energy.

According to a Swedish research team, the ingredients in spinach increase the efficiency of the mitochondria, which act as the powerhouse of cells. This means that eating spinach will improve your endurance.

7. Artichoke

It is a perennial plant of the thistle family, and the flower buds are cooked and consumed. It is a good food to recharge energy to such an extent that there is a saying, 'If you gasp when you climb the stairs, eat artichoke', which is called 'Western fireweed'.

Artichokes are rich in  magnesium, a mineral essential for over 300 biochemical reactions, including activating energy. One medium-sized artichoke contains 77 mg of magnesium.

Coffee, When To Drink... How To Maximize The Efficacy?

Coffee, When To Drink... How To Maximize The Efficacy?

It is a world where it is difficult to enjoy even a cup of 'free time'. This is because there are many things about coffee's pros and cons, and the drinking time. There are many things to ignore, but there are also many things to keep in mind. It cannot be applied uniformly because each person's body condition is different. Although it is widely known, let's take a look at the contents related to coffee, gastritis, anemia, insomnia, and osteoporosis. Let's judge the effect according to each person's health condition.

◆ A cup of coffee when you wake up in the morning… “Think of the gastric mucosa first”

Some people drink a cup of strong coffee on an empty stomach right after waking up in the morning. It has the effect of escaping drowsiness and boosting the mind, but it is not good for the stomach. On an empty stomach in the morning, the mucous membrane of the stomach becomes sensitive. A lot of stomach acid is also secreted. People with gastritis have symptoms of soreness. The caffeine in coffee can harm the gastric mucosa. It's not even a day or two, the problem is that this habit continues for a long time. It is good to drink coffee after filling the stomach with cabbage or eggs, which are rich in vitamin U, which is good for the stomach.

◆ If you drink coffee right after a meal… “If you are concerned about anemia, please refrain from it.”

Coffee right after a meal is considered 'dessert', but people with anemia are not advised to drink it. This is because the 'tannin' component in coffee interferes with the absorption of iron components from food consumed during meals. Iron aids in the formation of hemoglobin in red blood cells and prevents iron deficiency anemia. Moreover, iron in food is less absorbed by the body. Even coffee, if mixed with food, can have adverse effects. It is best to drink coffee about an hour after a meal.

◆ If you are concerned about diabetes… “It can raise your blood sugar higher”

Coffee right after a meal is not good for diabetes. If you drink coffee after eating foods high in carbohydrates such as rice and noodles, 'caffeine' can raise blood sugar and keep it going. This is because caffeine can interfere with the action of insulin, which regulates blood sugar. Therefore, it is recommended not to drink coffee, as well as green tea and black tea, which contain caffeine, within 1 hour after eating. This is the case for those who need to strictly control their blood sugar.

◆ If you are concerned about your bone health… “Calcium can be lost”

Coffee is a diuretic, so you can urinate more often. If you have an important job that prevents you from going to the bathroom, it is better to refrain from coffee. Coffee, in particular, can exacerbate osteoporosis by increasing calcium excretion when urinating. After middle age, bones tend to become weaker under the influence of hormones. It's worse in women, but so are men. People with poor bone health should refrain from coffee.

◆ Coffee is not water… “You need to drink water”

Some people drink coffee or tea instead of water. Some people brew green tea or black tea and drink it like water. Coffee is not water. On the contrary, it can cause dehydration in the body. If you enjoy coffee, you should also drink fresh water often. Green tea and black tea also contain less caffeine than coffee. The more you drink caffeinated tea, the more counterproductive it will be to drain water from your body. There is nothing like water in the body to replenish moisture.

◆ I really want to drink coffee... “Eat 8 hours before bedtime”

Coffee causes insomnia due to its arousal effect. Avoid coffee in the evening or at night to get a good night's sleep. Still, if you want to enjoy 'A Cup Of Coffee', you should finish it before 3pm. This is the case for people who go to bed around 12 pm. Those who go to bed earlier should avoid drinking coffee after 2pm. This is because the arousal effect of coffee lasts about 8 hours.

◆ Various health effects of coffee… What is 'confirmed' efficacy?

Coffee has been shown to be effective in preventing and treating various diseases. According to a report by the International Agency for Research on Cancer (IARC) under the World Health Organization (WHO), it has the effect of lowering the risk of liver and endometrial cancer. The Korean Liver Society is also using the medical guidelines stating that drinking coffee in chronic liver disease patients can help suppress the occurrence of liver cancer. The effect of coffee varies greatly from person to person. It is better to refrain from drinking coffee if your heart is pounding or your face heats up. It can also increase gastroesophageal reflux, indigestion, and blood pressure. Even healthy people should drink 2-3 cups of black coffee a day.

A Good Combination Of 'Eggs And Spinach' For Middle-Aged People.. Unexpected Body Changes?

A Good Combination Of 'Eggs And Spinach' For Middle-Aged People.. Unexpected Body Changes?

Eggs and spinach are healthy foods that are rich in various nutrients. What do these two foods that contain animal and phytonutrients have in common? What are the health benefits of eating together? Let's learn about the combination of 'egg and spinach'.

◆ Eye health, isn't it the same as before? “Eat good food”

Eyes also go through an aging process. In middle age, retinal functions as well as presbyopia begin to deteriorate. Moreover, people who stare at a smartphone for a long period of time increase the fatigue of the eyes. In this case, eating foods rich in lutein and zeaxanthin can help. It is good for slowing down the aging and inflammation of the eyes with powerful antioxidants of carotenoids.

◆ Eggs have the best absorption rate of nutrients that are good for the eyes… Preventive effects such as glaucoma

100g of eggs contains 331ug of lutein and zeaxanthin. It is a nutrient that protects the retina of the eye and lowers the incidence of eye diseases such as glaucoma and macular degeneration. These ingredients cannot be made by the body and must be obtained through food. In particular, eggs have a higher absorption rate of lutein and zeaxanthin than vegetables, so they can have a better effect on eye health.

◆ Rich in 'four nutrients' that are good for the eyes... “Sprinkle sesame seeds on spinach.”

Spinach is a food rich in lutein, zeaxanthin, beta-carotene, and vitamin A, which are four major antioxidants that protect the eyes. Especially at night, vitamin A, which has the effect of protecting eyesight, is the most among vegetables. To enhance the efficacy of spinach, sprinkle with sesame seeds and eat it. Adding calcium-rich sesame seeds can increase calcium absorption. Sesame seeds supplement the fat or protein that spinach lacks.

◆ Spinach, unexpected health effects… Helps with brain aging and memory loss

100g of spinach contains 145.8㎍ of folic acid. This is equivalent to 29.16% of the recommended daily amount of folic acid (0.5 mg) for pregnant women. Folic acid is well known as a very important nutrient for the growth of the fetus' neural tube. According to the Food Safety Information Service, antioxidant vitamins such as folic acid help to prevent the degeneration of brain nerve cells and brain aging. It suppresses the rise of 'homocysteine', which is involved in the onset of memory loss, heart disease, and stroke.

◆ If you drink alcohol often… “It is also good for iron deficiency anemia”

100g of spinach contains 2.60mg of iron. It is involved in the formation of hemoglobin in red blood cells, neurotransmitters, and collagen synthesis. Frequent consumption of spinach, which is rich in iron, helps prevent iron deficiency anemia. People who drink alcohol frequently may not absorb folic acid properly. The need for folic acid is twice that of an average adult. Therefore, spinach, which is rich in folic acid, can be of great help to 'per week'.

4 Ways To Keep Weight After Losing Weight

4 Ways To Keep Weight After Losing Weight

If you lose weight through diet and exercise and then reach an appropriate weight, your health will be greatly improved. But the problem is after losing weight. This is because it is difficult to prevent the yo-yo phenomenon in which the lost weight returns to the original weight. In this regard, based on data such as 'Prevention.com', let's find out how to properly maintain it after losing weight.

1. A Healthy Breakfast

Eating breakfast every morning with a healthy diet has been shown to be effective in maintaining weight. According to the survey, 96% of the respondents answered 'yes' to the question 'Do you eat breakfast?'

The main foods enjoyed for breakfast were eggs, fruits, and vegetables. It is good for your health."

2. Steady Exercise

You can prevent obesity by excreting as many calories as you consume per day through exercise. To the question 'Do you exercise every day?', 42% of the respondents answered 'yes'.

However, if you cannot exercise every day due to a busy schedule, exercising at intervals of a day is effective in maintaining weight. When you exercise, fatigue, such as lactic acid, builds up in your muscles.

3. Nut Snacks

You can prevent binge eating by consuming snacks such as nuts or fruits before and after mealtime whenever you go out. As for their favorite snack, 65% of respondents chose nuts such as pistachios and walnuts and fruits such as bananas.

In particular, pistachios contain a large amount of antioxidants that help remove fat cells and build muscle. However, dried fruits such as mango and papaya should be avoided as they do not have high sugar content and high satiety.

4. Eat Protein

Protein gives a feeling of fullness longer than carbohydrates and is an essential nutrient for weight loss or maintenance as it is an essential component of building muscle. Even if you reduce your food intake to lose weight, if you do not have enough protein in your body, your diet is often ruined.

There are still strong arguments for and against protein supplements, but there is no disagreement about chicken. Because chicken is low in calories, cholesterol, and fat, and high in protein, it is optimal for maintaining weight loss. It contains 124 calories per 100 g of chicken, while 26 g of protein.

4 Ways To Eat Healthy Without Starving

4 Ways To Eat Healthy Without Starving

If you want to lose weight , you don't have to starve yourself. This is not only bad for your health, but it is also easy to cause the yo-yo phenomenon, in which you gain weight again even if you succeed in losing weight .

Weight loss requires diet control , exercise, and lifestyle changes . You have to eat in moderation and move your body often. Let's take a look at the good habits that 'Women's Health' introduced to help you lose weight while taking care of your health without starving yourself .

1. Eat healthy diet foods such as green tea and berries

Green tea , dark chocolate, berries, and nuts are considered good foods for both health and diet. Green tea is rich in catechins .

This ingredient promotes fat burning in the body and helps to boost metabolism . Sugar is to drink a lot of soda or fruit juice instead of tea antioxidants may ppaeneunde the flesh efficacy of catechins.

If you eat dark chocolate frequently , it increases insulin sensitivity , which helps prevent obesity and diabetes . When the cocoa content is 70% or more , it is classified as dark chocolate.

The oligomeric procyanidins in dark chocolate are also effective for weight loss . However, dark chocolate also contains calories from carbohydrates and fat, so you should not eat too much.

Blueberries, raspberries, strawberries , such as berries carbohydrates contained in sugar or fat does not turn in the body of energy used for good carbs with filling causes long lasting. It is also high in antioxidants, which helps reduce triglycerides, which increase the risk of heart disease and obesity .

Almonds are also rich in fiber and healthy fats, which are great for weight loss. A handful (about 20) of almonds to eat per day is appropriate. Walnuts and other nuts also feel full when you give a meal overeating prevention will help.

2. Eat small and frequent meals

Obesity experts recommend eating small and frequent meals, based on three meals a day . Eating small, frequent meals prevents overeating and reduces the risk of succumbing to the lure of high-calorie foods . It is recommended to eat fresh fruits and vegetables, brown rice, and whole wheat bread frequently to maintain adequate glucose levels in the body .

3. Securing adequate sleep time

Excessive sleep or lack of sleep is also considered a cause of obesity . If you sleep too much, your overall activity will decrease, which often leads to obesity. If you don't get enough sleep, your appetite-regulating hormones will be imbalanced and your energy intake will increase, which can lead to obesity. It is good to get 7-8 hours of sleep per day.

4. Stress Management

People who are under frequent stress and have high levels of the hormone cortisol are more likely to gain weight . People who are under a lot of stress tend to eat high-fat and sweet foods frequently to relieve them.

High cortisol levels increase the risk of heart disease , diabetes, and premature death, along with obesity . It is good to have your own way of relieving stress through healthy methods such as exercise , meditation, and hobbies .

Healthy Lifestyle, The Reason For Slowing Aging

Healthy Lifestyle, The Reason For Slowing Aging

In order to enjoy a long life and stay healthy in old age, you need to stick to the 'basic'. The basics are eating a healthy, vegetable-based diet, exercising regularly, investing in healthy relationships, reducing stress, and getting enough sleep.

So, why is this lifestyle beneficial to the body? That's because a healthy lifestyle influences your genes, new research suggests. Measuring DNA changes in people with healthy lifestyle changes revealed that eating well, getting a good night's sleep and managing stress can slow the aging process. The conclusion is that healthy behavior can actually change our body's cells to function better.

Scientists have long known that certain lifestyle factors make us healthy. The study is interesting because it is one of the first randomized controlled trials to measure the effect of lifestyle interventions on DNA, a key indicator of biological age.

In a small pilot study by a US research team, when 18 middle-aged men strictly followed a healthy lifestyle (a healthy diet, sleep, exercise and relaxation guidance, probiotic supplements, etc.) for 8 weeks, their biological age was about 3 years compared to a control group. appeared to be younger.

The researchers randomly divided 43 healthy adult males into two groups. One group followed a rigorous program for eight weeks. They ate 7 cups of vegetables a day, as well as healthy animal protein, including liver, eggs, and grass-fed meat. Eat good fats such as olive oil and nuts, and limit simple carbohydrates as much as possible. They were asked to sleep at least 7 hours each night, practice breathing exercises twice a day, and do moderate-intensity exercise for at least 30 minutes a day for at least 5 days a week.

The group that followed this lifestyle had an average biological age of 1.96 years younger at the end of the experiment compared to the beginning of the experiment, whereas the control group received a higher score by an average of 1.27 years or more, resulting in a three-year difference between the two groups.

"This is an interesting result," said Kara Fitzgerald, a functional medicine physician in Newtown, Connecticut, as first author of the study. Aging is the biggest risk factor for chronic diseases, so if you can slow down the biological effects of aging a little, your quality of life can be significantly improved.

When scientists first mapped the genome in 2003, they hoped to uncover a single gene that causes diseases like cancer and heart disease. However, the answer was more complicated than expected. "All genes have to come together to influence cancer, heart disease and other diseases," Fitzgerald explains. 

This led to efforts to understand not only the genes that influence disease and health, but also the epigenetics that are affected by lifestyle and environmental factors.

As a result, attention was paid to ways to change gene expression through lifestyle. DNA uses molecules known as methyl groups to change the way genes are expressed. DNA methylation is essential for the healthy growth and development of cells. Removing the methyl group from the DNA strand activates the gene. Adding a methyl group deactivates it. For healthy aging, inactivation of genes linked to inflammation or cancer is particularly important.

How to Celebrate Success by Challenge

How to Celebrate Success by Challenge

We face a variety of challenges every day. A promotion at work, a fight with a picky eater, chores and other chores... If we've done so many things, we deserve the congratulations! And the road to realizing your work or personal goals can be filled with many small and interesting moments. But trivial successes to be proud of are often overlooked. When we invest time to achieve our life goals, our chances of success are doubled. Here are three great ideas to celebrate the success you've achieved with your challenges.

1. WRITE A SUCCESS DIARY

Keep a journal so you can look inside and freely express your thoughts and keep memories. Focusing too much on the future can make you forget how to enjoy the present. Why not take a little time each day to record your little successes and the good news or compliments you hear from your husband or boss?

2. GIVE ME A PRESENT

Reward yourself after you work hard for something. Buy your favorite pair of shoes, go to the spa, and change your hair style. Even a very small event can commemorate my efforts. The important thing is to give yourself a sense of balance. Any reward would be a wonderful gift to encourage me.

3. SHARE YOUR SUCCESS EXPERIENCES WITH OTHERS

As the saying goes, "True happiness is sharing", the more positive energy you celebrate your success or good news with others. Through the celebration, we not only rejoice together, but also strengthen our relationship with each other. Why not create a fun way to celebrate the good things that have happened to you over dinner with friends and family?

Mind control to improve work performance

Mind Control To Improve Work Performance

Did you know that when you treat your work with a positive attitude, you do better and work better? What if the secret to working effectively lies in your mindset, not your time?

A positive attitude will help you achieve more and have fun at work. You can wake up in the morning in a good mood and start the day with anticipation and cope with the complicated and cumbersome tasks of everyday life more easily.

So, what's the secret to staying in a good mood in any situation?

To start your Monday cheerfully, focus on three moments you look forward to. Instead of worrying about meeting with your boss, why not think of an exciting new project or a fun coffee break with co-workers?

When you reflect on how meaningful your day is and how much you have to be grateful for, you will have the positive energy and mindset you need to get things done.

Sometimes the simplest gestures can have surprising effects. For example, just a few broad smiles every day can reduce stress and improve your mood. Numerous studies have shown that compliments, acts of kindness, and helping and working with other people all contribute to happiness. A positive and supportive work environment not only boosts creativity, but also fosters teamwork. Don't be surprised if more and more colleagues express their gratitude and reach out to help!

3 New Food Trends That Captivate Taste And Nutrition

3 New Food Trends That Captivate Taste And Nutrition

In line with the trend of pursuing a healthy lifestyle, new foods that take care of taste and nutrition are emerging. Experience a new world of gastronomy with healthy food introduced by Activia!

1. SUSHI BURGER

A new recipe has emerged that can turn burgers, which have been synonymous with "junk food" over the years, into healthy ones. As the name suggests, this sushi burger, which has become a hot topic recently, is a witty combination of American and Japanese food cultures.

The recipe is also simple. Use rice instead of the hamburger's bread, top with avocado, cucumber, pickled ginger, seaweed, and other vegetables, then top with meat or chicken. If you prefer, you can use a meaty fruit, such as jackfruit, instead of meat. The ingredients are different, but do you remember the Korean rice burger?

2. SMOOTHIE BALLS

The easy-to-make smoothie bowls are the healthiest snack for the busy modern woman.

First, pour the smoothie into a hollow bowl, then add fresh fruits and whole grains such as sesame seeds, goji berries, figs, blueberries and bananas. In addition to a quick and delicious meal, you can enjoy a pleasant color as well. Smoothie Balls are the best healthy food to start the day!

3. GOLDEN LATTE

Are you looking for a nutritious hot drink? Try the Golden Latte. This 'golden milk' can be mistaken for a coffee drink sold in the supermarket, but it's not only low in sugar, it's packed with healthy ingredients like coconut milk, cinnamon, ginger, honey and turmeric. In particular, turmeric, which gives the golden color of golden latte, is often used in Indian cuisine and has antioxidant and anti-inflammatory effects.

Where does inner strength come from?

Where Does Inner Strength Come From?

It seems like the busy days of work, family, and social life will repeat endlessly. Then, when difficulties arise, some people reach their limits, while others do not lose their positive mind. What is the secret of these Wonder Women? Was he born that way from the beginning? Or is there any special trick? It is not. They also learned to accept challenges with their inner strength and maintain a positive and enterprising attitude in life. We all already have the capacity to nurture this positive energy.

1. TAKE A NEW PERSPECTIVE

Whether it's learning to dance salsa, taking a leisurely walk or cooking healthy food, everyone has their own way to relax. But when we get busy, we lose sight of these simple pleasures and forget about the fun things we used to enjoy. That's why it's so important to restore balance and fun in your daily routine.

Whether you want to spend more time with your loved ones or blow away the stress with a sweaty workout, sometimes do what you really want to do. When things don't go well, having a relaxed and carefree mind sometimes opens up new perspectives. Unleash your inner energy and try a new activity each week. Sooner or later, this new attempt may illuminate my future. Wouldn't it be great if I could discover something new that I'm good at!

2. STOP THINKING ABOUT SELF-CRITICISM

No matter how positive a person is, sometimes they become depressed by an inner monologue. It's not easy to completely empty your mind, as many people say. However, you can change the direction of your thinking in a more positive way. Change your perspective. Please look at the fact that he is a good and sincere student more than anyone else's poor school performance. Wouldn't it be nice to take this opportunity to teach and spend time together?

3. MEET PEOPLE

When I am with close acquaintances and family, I can feel my inner energy better than ever. How about planning a meeting with your loved ones? Make a special time each week, like a dinner with your husband or shopping and exercise with your daughter. I also like meeting new people. If you join an environmental or charitable organization and meet people who inspire you often, it will help you to strengthen and enrich your inner self.

A simple one-minute exercise that strengthens abdominal muscles and finds peace of mind

A Simple One-Minute Exercise That Strengthens Abdominal Muscles And Finds Peace Of Mind

It is important to maintain inner stability so that you can calmly deal with the various difficulties in your busy and complicated life. Regular exercise isn't just about taking care of your mind, it can be a really valuable time in your day. Use the one-minute workout method introduced by Activia. It is effective not only for strengthening the abdominal muscles, but also for maintaining composure. Now, start your day with confidence with a simple one-minute workout every day.

It is of utmost importance to maintain a stable body and mind so that you can calmly deal with the various difficulties you may encounter in your daily life. While working out at the fitness center and reaching new goals step by step is great, sometimes you need a faster and more effective workout. This one-minute workout, introduced by Activia, is effective for strengthening all the major muscles of the body and especially strengthening the abdominal muscles. The 'plank' exercise method, which is also the main movement of Pilates and yoga, can achieve full-body workout effects in a short period of time. Now let's start with an easy one-minute workout that you can do every day.

PLANK EXERCISE

• Lie face down on the floor with your hands and knees on the ground.

• Bring your feet together and place your elbows on the floor. At this time, the elbow and shoulder should form a vertical line.

• With your arms touching the ground, your palms are naturally straight. At this time, the palms and the head are placed in the same position.

• Keeping the head and waist in a straight line, lift the center of the abdomen.

• Hold the position for 1 minute.

Feel the effect of full-body exercise that not only strengthens your muscles but also helps you maintain correct posture and composure.

"One minute a day!

With simple movements, it creates a strong abdomen and finds peace of mind.

Start doing the plank exercise!"

Learn To Self-Massage

Learn To Self-Massage

With a busy life, it's easy to forget that you need to take time to reflect on your body and mind and relax. By learning how to self-massage, you can rejuvenate, calm, and re-energize your body and mind in just a short amount of time.

Massage relaxes our body and mind. A simple self-massage instantly relieves sore muscles and helps your brain to be free from stress by focusing your mind completely on your body. Here are some massage techniques that you can do yourself at work or at home.

USING A TENNIS BALL

Gently take off your shoes under your office desk and place a tennis ball under the soles of your feet. If you press the ball with the sole of your foot and rub it all over the place, it will be a pleasant massage. It is especially recommended for those who enjoy high heels!

SIMPLE HAND MASSAGE

When I work, I use my hands a lot. Give your hard-working hands a pleasant gift with a simple massage using lotion or hand cream. It relieves tension in your hands and makes your hands soft and moist. Use your thumb to press firmly on the opposite palm and finger. Lightly pinch between your fingers to stimulate it!

RELIEVE ARM TENSION

Use your thumb to push up your forearm as if you were sweeping it up to stimulate blood flow. When your skin is warm, massage your lower and upper arms up and down using your index and middle fingers in small circles.

RELIEVE TENSE SHOULDERS

We often don't even realize that we've been sitting in front of a computer for long periods of time or looking at our phone and haven't moved our shoulders all day. Massage your neck in circular motions using your fingertips. Start at the back of the neck and massage from the bottom to the outside.

STRAIGHTEN STIFF BACK

Working in front of a desk all day can easily overwork your back. Make a fist and bring it to your back. Use your knuckles to massage the spine in a clockwise and counterclockwise direction. Massage as far as possible to the farthest part of your fist. Then wrap your arms around your body and stretch your upper back muscles outward. After a few minutes of focused massage, you can continue to maintain good posture.

RELIEVE HEADACHE

Even if you don't have a headache, a head massage will help you feel completely relaxed. Press harder in a circle that gets bigger and bigger.

Just a few minutes of self-massage while on the job can boost the performance of the rest of the day. After work, try a self-massage for as long as you want. Why not take a dip in the bathtub with soothing music? If you know of any useful self-massage techniques, please let me know!

"A simple self-massage instantly relieves sore muscles," and helps the brain to be free from stress by focusing on the body."

5 to 10 Minute Breaks at Work

5 to 10 Minute Breaks at Work

Take your hands off the keyboard and relax! If you take a 10-minute break, you will find yourself working more energetically and efficiently when you get back to work. Turn off your computer monitor for a while and set your phone to silent. And practice what Activia suggests for an effective 10-minute break.

TO MASSAGE

Self-massage not only relieves tired and sore muscles, but also motivates and energizes yourself. Is your back aching from sitting in front of the computer for too long? Using your knuckles, massage your spine up and down in circular motions as high as you can. Then wrap your arms around your body and stretch your upper back outward. If you have a tennis ball, take off your shoes and place the ball under the sole of your foot, pressing down on it to roll it. It will be a very cool foot massage. Hand massage using hand cream relieves tired hands and provides moisture.

REFRESH YOURSELF WITH A HEALTHY SNACK

Recharge your exhausted energy with a few slices of fruit or a handful of nuts. Drinking water is also important. Don't forget that hydration can keep you energized and focused. However, remember that you should not eat or drink while working. Make time to enjoy a snack or drink so that you can enjoy that time more preciously.

STIMULATE THE BRAIN

If you continue to lose concentration, stop what you are doing and rest for 10 minutes. A brief mental workout is great for waking your brain up and getting your focus back. Finish a sudoku in 10 minutes, calculate the distance you ran this week, or make a simple trio. Short but intense activities that keep you focused are a great way to train your brain and improve your memory. You can also find a variety of mental exercises on their website, but it's best to stay away from your computer for a while.

AWAY FROM THE COMPUTER

Staring at a computer screen all day can make your eyes tense, red, and swollen. Get away from your computer and take a break. If possible, take a short 10-minute walk outside. It gives a clear mind and a good rest for the eyes. When you are outside, try to look far away. It would be nice to focus on non-work-related thoughts for a while or run a simple errand.

MEDITATE WITH MUSIC

Take a 10-minute break and meditate while listening to soothing music. Inhale long and deep through your nose and exhale through your mouth. These breaths have an immediate calming effect and free the mind. If you play about 10 minutes of music, you don't have to worry about not knowing the time passing and meditating. When the music is over, you can go back to work! If you don't enjoy meditating or are worried about falling asleep accidentally, choose your favorite upbeat music. Hit the beat with your feet, wag your shoulders a bit to boost your energy.

This 10-minute break will calm your mind, motivate you and get you back to work!

Everything you want to know about honey water and lemon: Is it an effective treatment or not?

Everything You Want To Know About Honey Water And Lemon: Is It An Effective Treatment or Not?

Honey and lemon water are a delicious and comfortable drink, and a warm cup is promoted as a therapeutic elixir in the world of health and wellness. There are also claims that this drink can help dissolve fat, remove acne and detoxify the body.

Because both honey and lemon have many health benefits, this makes some wonder how beneficial this combination is to health, and this article examines evidence of the benefits of honey water and lemon.

1. Natural and Powerful Components

Honey and lemon are common foods that are commonly used to add a taste to dishes and drinks. Honey is a thick, sweet liquid obtained from honeybees.

Lemons are citrus fruits that are characterized by their stinging juice, and use pulp and crust. Most of the health benefits of these refreshing fruits come from high levels of vitamin C and other beneficial plant compounds.

While honey and lemon have many potential health benefits and beneficial applications, science does not support all allegations of honey and lemon syrup.

2. Health Honey Benefits Supported by Science

It is often used as a natural alternative to sugar processed in bread, cooking and beverages, and also has medical uses.

It has been linked to some scientifically supported health benefits, but most of these benefits are related to the raw, non-filtered type. This is because high-quality, non-filtered honey contains more beneficial compounds and nutrients than processed and filtered honey.

• It can enhance the healing of wounds and burns.

Honey has historically been used as a treatment for skin, wounds and burns. There is evidence that ancient Egyptians, Greeks and Romans used honey to treat skin diseases.

Several studies have shown that honey has strong therapeutic properties when placed on the skin. It has a therapeutic effect on many types of wounds, including burns.

It may also be an effective treatment for diabetic foot ulcers, open sores or wounds, a common complication of poor blood sugar control.

The therapeutic properties of honey are believed to come from antibacterial compounds and infections it contains.

• May eliminate cough in children

Honey is a common treatment for colds and coughs, especially in children. Several studies have shown that giving honey to sick children may reduce cough and improve sleep quality.

However, it should never be given to children under one year of age, given the risk of food poisoning.

3. Lemon Health Benefits Supported by Science

Lemons are famous for juice and sour crust. It is an excellent source of vitamin C and contains small amounts of B vitamins and potassium.

It also contains useful plant compounds such as citric acid and flavonoids.

• May help prevent kidney stones from being formed

A plant compound in lemon called citric acid may help prevent kidney stones. It does this by linking to calcium oxalate crystals and inhibiting crystal growth.

• It may help reduce heart disease

Lemons are full of heart-healthy nutrients. The high amount of vitamin C and plant compounds in it may reduce some of the risk factors for heart disease. Lemon juice may also help reduce high cholesterol levels.

• Contains useful compounds

Lemons contain a high percentage of antioxidant vitamin C and other plant compounds that may help reduce oxidative stress caused by free radicals, which damage cells and contribute to diseases such as cancer and heart disease.

Lemons also contain powerful plant compounds called flavonoids, which may reduce the risk of heart disease, diabetes and even prevent cognitive decline.

4. Blending honey and lemon may improve health

Both lemon and honey provide health benefits supported by scientific studies. Combining them in a delicious drink may also have some advantages.

Here are some health allegations about honey water and lemon supported by science.

• It can help lose weight.

Drinking more water, including honey and lemon water, may help you lose weight.

Several studies have shown that increased water intake can increase metabolism and enhance a feeling of satiety, both of which can help get rid of some weight.

Moisturizing with lemon water and honey can help maintain a healthy weight.

• It can be useful when you're sick.

Due to the soothing properties of honey and the high amount of vitamin C in lemons, drinking lemon water and honey can be useful when feeling the symptoms of the disease.

Vitamin C also plays a role in maintaining the health of the immune system. Honey has been shown to reduce the severity and frequency of coughing in children with upper respiratory infection, although its effect on adults is unknown.

• It can improve digestive health

Proper hydration is essential to maintaining digestive health, as dehydration can cause constipation, a common problem in children, pregnant women and the elderly. Taking adequate fluids is essential to keep the stool smooth and prevent constipation.

Some research suggests that raw honey may have a beneficial effect on friendly gut bacteria that help maintain digestive health and balance, and further research is still needed.

5. Common health claims not supported by science

While drinking lemon water with honey may provide some benefits, many of the allegations about the drink are not supported by scientific evidence.

For example, detoxification, improved acne, dissolving body fat and enhancing cognitive performance, there is no scientific evidence to support such a claim.

6. How to prepare and eat lemon water and honey

Lemon water and honey are prepared by mixing half a lemon juice and a teaspoon of high-quality raw honey in a cup of hot or warm water.

It is often consumed warm, and also cold with a few ice cubes. Lemon juice or honey can also be adjusted to taste. Remember that honey is a source of calories and added sugar.

It can be enjoyed at any time of the day, as well as before bedtime. With the need to rinse the mouth with normal water after drinking due to containing lemon juice to help neutralize acid and prevent erosion of tooth enamel.

Important message:

Lemon water and honey are delicious and soothing drinks that have some health benefits. It is a good option as a low-calorie alternative to soda and sweetened beverages. It may also be useful when you have a cold or an upper respiratory infection.

10 Foods to Eat During Pregnancy

10 Foods to Eat During Pregnancy

Do you feel hungry during pregnancy? Looking for a snack that makes you and your child feel good? Also, eating nutritious foods during pregnancy is essential!

When building a healthy pregnancy food system, focus on whole foods that provide more nutrients that the body needs during pregnancy such as:

• Protein
• Vitamins and minerals
• Healthy fats
• Complex carbohydrates
• Fiber and fluids

Here are 10 types of foods that are very nutritious to eat during pregnancy to help get and achieve dietary goals.

1. Dairy Products

Pregnant women need to eat more protein and calcium to meet the needs of the little baby who grows inside them.

Dairy products such as milk, cheese and yogurt should be on their diet, containing two types of high-quality protein: casein and serum.

Dairy is the best food source of calcium and provides high amounts of phosphorus, vitamin B, magnesium and zinc.

Yogurt, especially Greek yogurt, also contains more calcium than most other dairy products and is particularly useful. Some varieties also contain probiotic bacteria, which support digestive health.

2. Legumes

This range of foods includes lentils, peas, beans, chickpeas, soy and peanuts.

Legumes are a great plant source of fiber, protein, iron, folic acid and calcium - all of which the body needs most during pregnancy.

Folic acid is a basic B-9 vitamin, a very important vitamin for the mother and child, especially during the first trimester of pregnancy, and also before.

Legumes generally contain a very high percentage of fiber as well. Some varieties also contain a high percentage of iron, magnesium and potassium.

3. Potatoes

Sweet potatoes are not only delicious and can be cooked in more ways than one, but are also rich in beta-carotene, a vegetarian compound that turns into vitamin A in the body. It is the vitamin necessary for a child's development.

Sweet potatoes are a abundant plant source of beta-carotene and fiber, which promote long-term fullness, reduce high blood sugar and improve digestive health.

4. Salmon

Smoked salmon with whole wheat bread or grilled or pesto-covered triaki bread are a great addition to the diet.

Salmon is rich in essential omega-3 fatty acids that have a range of benefits, are found in large quantities in seafood, help build the baby's brain and eye and can help increase pregnancy length.

Salmon is also one of the very few natural sources of vitamin D, which most people lack, and is important for bone health and immune function.

5. Eggs

Eggs are a healthy, integrated food, because they contain a few of the nutrients you need. The large egg contains about 80 calories, high-quality protein, fat and many vitamins and minerals.

It is also a major source of choline, a vital nutrient during pregnancy, important for the development of the child's brain and helps prevent growth abnormalities in the brain and spine.

One egg contains approximately 147 milligrams of choline. The amount of choline currently recommended during pregnancy is 450 milligrams per day.

6. Broccoli and dark leafy vegetables

Broccoli and dark green leafy vegetables, such as turnips and spinach, contain a lot of nutrients that a pregnant woman needs.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid and potassium.

Adding servings of green vegetables is an effective way to fill vitamins and prevent constipation due to all these fibers. Vegetables have also been linked to reducing the risk of low birth weight.

7. Lean meats and proteins

Lean meat and chicken are excellent sources of high-quality protein, and beef is rich in iron, choline and other B vitamins - all of which are essential in larger quantities during pregnancy.

This is because iron is an essential mineral used by red blood cells as part of hemoglobin. The body needs more iron because the volume of blood increases. This is particularly important during the third stage of pregnancy.

Low iron levels during early and medium pregnancy may lead to iron deficiency anemia, increasing the risk of low birth weight and other complications.

Eating iron-rich foods with vitamin C-rich foods, such as oranges or paprika, also helps increase absorption.

8. Berries

Berries contain a lot of benefits such as water, healthy carbohydrates, vitamin C, fiber and antioxidants. It also contains a relatively low value for the glycemic index, so it should not cause a significant rise in blood sugar.

Berries are great snacks, containing water and fiber. It provides a lot of delicious flavor and nutrition, with relatively few calories.

Blue berries, berries, goji berries, strawberries and acai berries are among the best berries that can be eaten during pregnancy.

9. Whole Grains

Unlike refined grains, whole grains are full of fiber, vitamins and plant compounds. Oats, quinoa, brown rice, wheat berries and barley are preferred instead of white bread, pasta and white rice.

Some whole grains, such as oats and quinoa, contain a good amount of protein. They also provide some nutrients that pregnant women often lack: B vitamins, fiber and magnesium.

10. Avocado

This makes it taste rich and makes it perfect for adding flavor and texture to dishes.

It is also rich in fiber, vitamins B (especially folic acid), vitamin K, potassium, copper, vitamin E and vitamin C.

With its high containing healthy fats, folic acid and potassium, avocados are always a great choice, especially during pregnancy.

Healthy fats help build the baby's skin, brain and tissue, and folic acid may help prevent neural tube defects and developmental abnormalities of the brain and spine such as spina bifida.

Potassium may also help relieve leg cramps, which are a side effect of pregnancy in some women. Avocados contain more potassium than bananas.

Important message:

In the growth phase, the expectant mother needs to eat all nutrient-rich foods through a complete diet that contains whole grains, fruits, vegetables, lean proteins, and healthy fats.

Delicious options are available and versatile to provide everything the body needs during that stage. The healthcare team can help develop a diet rich in dietary choices and support the plan with any necessary supplements.