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healthandcared · 5 years

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What causes SALT cravings?

— Stress. When stress levels rise, many people crave their favorite foods for comfort. These are often high in fat, sugar, or salt aka sodium. An article in the Journal of Health Psychology found a significant association between chronic stress, food cravings, and higher body mass index (BMI). Another study found a link between stress and higher levels of the hormone ghrelin, which increases hunger. The results of the study suggest that ghrelin may increase food cravings and lead to weight gain.

— Lack of sleep. People who do not get enough sleep may crave snacks with high “satisfaction levels” such as salty, crunchy foods. A study in the journal Sleep found that people who were sleep-deprived were less able to resist cravings for their favorite unhealthy foods. This resulted in weight gain. Because lack of sleep is linked to many health problems, people who are consistently having inadequate rest should discuss this with their doctors.

— Boredom. Eating salty foods due to boredom is similar to stress eating. It’s another emotional eating behavior.

— Excessive sweating. Sweat contains salt, so when a person sweats, their sodium levels decrease. For most people, light sweating is nothing to worry about. Sodium levels do not drop significantly with day to day sweating, and typically, only water is needed to replace fluids after a workout. When a person loses too much sodium, their body may begin to crave salt. One study found that people who work in hot conditions for 10 hours can lose up to 15 grams of salt, although this number may vary widely from person to person. Electrolyte-enhanced drinks or sports drinks are recommended for people who exercise excessively or who spend long hours in a hot environment. These drinks contain sodium and other electrolytes to replace what is lost through sweat.

— Premenstrual syndrome (PMS). A woman may experience a variety of physical and emotional changes in the days leading up to her period. Food cravings, incl. a craving for meat and salty foods, are a common symptom as they are related to hormonal fluctuations.

— Addison’s disease. Addison’s disease, or adrenal insufficiency, occurs when the adrenal glands do not make enough hormones. These hormones control the body’s response to stress and regulate blood pressure. As a result, Addison’s disease can cause very low blood pressure and sudden cravings for salt. Besides salt cravings, people with Addison’s disease may experience:

weakness

long-term fatigue

low appetite or unplanned weight loss

stomach pain

nausea, vomiting, or diarrhea

dizziness or fainting due to low blood pressure

low blood sugar, called hypoglycemia

depression or irritability

headache

irregular or absent menstrual periods

Addison’s disease may be caused by:

an autoimmune disorder

tuberculosis

HIV and AIDS

certain bacterial or fungal infections

pituitary gland problems

stopping long-term steroid medications

Addison’s disease requires medical care to replace the hormones that the adrenal glands are not making. In severe cases, a person may go into adrenal crisis. This happens when levels of cortisol in the body drop to dangerous levels. Adrenal crisis is a medical emergency.

— Bartter syndrome. Bartter syndrome is a genetic condition that is present at birth. People with Bartter syndrome cannot reabsorb sodium in their kidneys. As a result, they lose too much sodium in their urine, which leads to a loss of potassium and calcium as well. Due to low levels of sodium, people with Bartter syndrome may crave salt. They may also experience:

slow weight gain, also seen in children

constipation

the need to urinate often

kidney stones

low blood pressure

muscle cramps and weakness

This syndrome is usually diagnosed in infancy or childhood through urine and blood tests. It can be managed with potassium, salt, and magnesium supplements.

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Alkaline foods

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“He who takes medicine and neglects nutrition wastes the skills of the physician.”

— Chinese Proverb (via cravingsatmidnight)

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Food Cravings - Olives

Q: Why would someone crave olives?

A: Cravings often point to a deficiency in some particular nutrient, such as vitamin A, a vitamin that olives contain in abundance. Olives also contain polyphenols, which have antibacterial, antioxidant, and antifungal properties. Olives stimulate the production of stomach acid to aid in digestion, boost the immune system, have a high protein-to-fat ratio, and are supposed to smooth the skin. They’re a good source of monounsaturated fat and among the best natural sources of vitamin E.

While olives have a range of health benefits, eating too many could lead to an upset stomach or digestive problems, particularly when little else has been eaten. If you are looking for an alternative, try meat, cheese, fermented and soy-based foods or nutritional yeast. Craving a lot of salty foods in general can be a sign that there are problems with the kidneys that are causing the salt levels in the body to be low.

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Benefits of Coconut Oil

Coconut Oil Health Benefits and Uses

It has been shown to increase the absorption of calcium and magnesium

Internally as part of the protocol to help remineralize teeth

Is an immediate source of energy when eaten that isn’t stored as fat

To help speed weight loss when consumed daily

It can help improve sleep when taken daily

To support healthy thyroid function

As a way to improve insulin levels when consumed regularly

For faster skin healing after injury or infection because of its beneficial fats

When used consistently on skin it can help get rid of cellulite

Some evidence shows that the beneficial fats in coconut oil can help with depression and anxiety

When taken regularly, it can boost hormone production

Can relieve the pain of hemorrhoids when used topically

Some studies show it can boost circulation and help those who often feel cold

Internally during pregnancy to help provide baby necessary fats for development (especially when taken with omega-3s)

There are entire books dedicated to the potential of saturated fats like coconut oil to help avoid Alzheimer’s

#coconut #oil #healthblr #health #nutrition #food

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16 Mood Boosting Foods

We all really feel blue once in a while, and food can play an important role in assisting us lift our mood and improve our expectation on life. Open up the fridge as well as poke via the pantry, where you’ll discover a wide array of mood improving foods that are healthful, gratifying and delicious.

Before we get involved in the details mood-boosting foods below, there are a number of vital nutritional strategies to aid you boost and also stabilize your mood with food:

Balance blood sugar levels. Missing meals, consuming unevenly or eating sugary dishes as well as treats can send our blood sugar degrees out of whack. This causes a discrepancy of hormonal agents - consisting of stress hormones - and also can make us short-tempered, irritable or ‘hangry’. Hypoglycemia, or reduced blood sugar level, is linked to anxiety and also anxiety. Consuming complicated carbohydrates, protein, fat as well as fibre with each meal as well as snack will assist your blood sugar levels stay on track.

Consume good fats. Fats are necessary to the worried system. Our minds our concerning 60% fat and good fats assist support mind function and also integrity, help the manufacturing of neurotransmitters and lower inflammation. Find out more about the finest fats as well as oils for health and wellness here, as well as uncover the hazardous side of veggie oils.

Eat your amino acids (healthy protein). Particular amino acids, which are the structure blocks of protein, are the forerunners to mind neurotransmitters that aid equilibrium and far better our state of mind. These 21 methods to get even more healthy protein in your diet regimen can definitely aid you!

Get the B vitamins. The spectrum of B vitamins assist soothe tension and also sustain the nerve system. Several of the B vitamins are also co-factors in helping brain wellness and also developing natural chemicals. B vitamins can be located in lots of veggies, like dark leafy environment-friendlies, and also gluten-free whole grains.

What If I’m Not in the Mood to Cook State Of Mind Boosting Foods?

If you’re down in the dumps, you may not really feel like whipping up mood increasing foods from the ground up, or perhaps have the power to do so. Below are some tips to assist you make your mood-boosting foods a reality.

Take advantage of the great times as well as dish prep. When you’re really feeling able, batch chef a couple of items that you can leave in the fridge freezer for your future self. One pot dishes like soup or chili are wonderful choices, as you can make them in big batches and also part them in the freezer. You can likewise bake a batch of muffins, prep some smoothie kits, or make other dishes you enjoy eating. Discover all of our tricks to set cooking in this guide.

Start a mood-boosting food preparation cooperative. Obtain collective by joining or beginning a food preparation cooperative. That method, you only require to make one meal however obtain to take home numerous goodies - plus you obtain the social benefits of socializing with your friends.

Purchase time-saving devices or devices that will certainly alleviate the burden. Home appliances like slow-moving cookers and also Instant Pots can help bear several of the work, yes, you’ll still require to do some prep, once that’s done meals collaborated easily.

Make it simple. You do not require to spend hrs preparing mood boosting foods to profit. Blend up a smoothie mix, have some avocado toast or prepare a veggie omelette if that’s what interest you.

Remember you are doing the best you can. Attempt not to be too tough on yourself. Prepare when you’re able and also try to make great store-bought selections when you aren’t up to the task.

16 Mood Boosting Foods

Salmon

Salmon is an excellent source of omega-3 fatty acids, which are very anti-inflammatory. Omega-3s, especially EPA and DHA, are critical for mind and nerves growth. They have been revealed to ward off depression - studies indicate areas where people consume a lot more fatty fish are less likely to experience anxiety and depression, plus they can even influence our personalities as well as impulse control.

Aside from the omega-3s, salmon is also high in healthy protein, Vitamin B12 as well as Vitamin D. Vitamin B12 works in show with folate to aid transform amino acids right into neurotransmitters (clinically depressed individuals often tend to have reduced degrees of both), while Vitamin D shortage is connected to depression.

Dark Leafy Greens

These are abundant in a variety of nutrients, including fibre to balance blood sugar, B vitamins to boost brain function, and iron. Evidence shows that iron deficiency is connected to modified emotional behaviour, anxiousness and the disturbance of natural chemicals. Iron (as well as B vitamins) likewise assist us produce energy, and extra power might lead us to feeling positive and also reinforce our capability to join the tasks we appreciate. Excessive iron in the brain, however, can additionally hinder neurotransmitters - it’s a Goldilocks scenario where you obtain your iron levels 'perfect’.

So grab a lot of spinach, kale, collards, Swiss chard, mizuna, mustard environment-friendlies, dandelion, or whichever dark leafy eco-friendlies you take pleasure in, and attempt different methods to include them to your diet.

Chia

Chia seeds are a plant-based resource of omega-3 fats, and they contain a riches of additional nutrients like healthy protein, fiber, calcium and iron. This mood increasing food is likewise a good source of magnesium, nature’s depressant mineral, as well as it can help in reducing tension and also anxiety.

These little seeds are very functional in a cooking nourishment context:

they’re a great egg replacer

they make a mean pudding

they’re fantastic in baked products (such as this delicious chocolate chia bread)

are fantastic for dairy-free smoothie mixes as well as smoothie bowls

are fantastic in dairy-free elixirs

Turkey

Turkey is abundant in tryptophan, an amino acid that assists us produce the mood-boosting neurotransmitter serotonin. Low levels of tryptophan can cause reduced serotonin manufacturing as well as an increase in stress and anxiety or depressive symptoms, while diet plans high in tryptophan lower clinical depression as well as irritation. It also has tyrosine, one more amino acid that is a precursor to mind neurotransmitters.

But that’s not all - turkey has a wide variety of B vitamins - including B6 as well as B12, and also the mineral zinc. A zinc deficiency is linked with mood conditions like anxiousness as well as depression.

Lentils

These little yet mighty pulses give a great supply of folate, a B vitamin that helps establish the nerve system. Folate shortage is related to clinical depression, and adding more of it to your diet can aid increase your mood.

They are additionally high in fiber for blood sugar control, iron, protein and Vitamin B6, the latter helps our bodies make mood-boosting neurotransmitters like serotonin and dopamine. Low levels of Vitamin B 6 are associated with depression.

Eggs

One of our preferred mood enhancing foods, eggs are high in healthy protein, Vitamin D as well as B12. They have a payload of choline, a nutrient that sustains the nervous system, boosts state of mind and aids create neurotransmitters, as well as the antioxidant selenium. Because the mind is extra at risk oxidative damages, consuming antioxidant foods can help protect and preserve the brain (and also our favorable mood while doing so).

Eggs are conveniently to make as well as carry when you’re on the go, and also there are a lots of ways you can eat them:

Hard boiled as a snack

Scrambled with fit to be tied greens or various other veggies

Eat them in an omelette

Poach them on salute with avocado

Use them in baking

Hard steamed or tough poached on a salad or recipe-free dinner bowl

Sardines

A fatty fish that is loaded with mood boosters: it includes overpriced levels of Vitamin B12, in addition to omega-3s, selenium, protein, Vitamin D as well as choline.

Mash them up with lemon, parsley and also sea salt, make a vegetable + sardine hash, or cut them up into gluten-free flatbreads.

Avocado

A healthy fat with an ultra-creamy appearance, avocados have Vitamin B6, fibre, Vitamin E and Vitamin C. They also consist of Vitamin B5, which helps synthesize neurotransmitters and supports the adrenal glands.

Bell Peppers

Beautiful bell peppers are high in the antioxidant Vitamin C, which can assist with natural chemical feature and enhance cognition. Vitamin C treatments have been shown to boost state of mind and decrease distress.

Fermented Foods

A wealth of research indicate the important web link between the digestive tract and the brain. Concerning 95% of serotonin is created in the digestive system system, which means making intestine health and wellness a concern will certainly help to enhance our mood. Researchers are also checking out the links in between intestine bacteria and mood/conginition. A few meta-analyses ended that probiotics can help alleviate depression.

Fermented foods, from kombucha to sauerkraut to dairy-free yogurt, are a great source of probiotics. It’s very easy to make them in your home as well as they are just one of our go-to state of mind improving foods, and they’re additionally fantastic for sustaining immunity.

Almonds

This mood boosting food is a terrific best for protein (including tyrosine for neurotransmitter production), magnesium, fibre and also Vitamin E. As an antioxidant, Vitamin E can aid fight cost-free radical damage in the mind and has been shown to boost memory and also cognition.

Have them by themselves as a treat, include them into path mix or granola, make your own dairy-free almond milk, or make use of the almond pulp in a selection of tasty ways.

Chocolate

Yesssssssss. Chocolate makes you satisfied! It contains a number of potent substances such as phenylethylamine, which boosts endorphins, as well as ananadamide, or else referred to as 'the bliss chemical’. Studies on delicious chocolate show that it can enhance state of mind as well as cognition, plus it’s an abundant source of anti-oxidants, iron and also magnesium to aid us relax. Proof shows that chocolate is specifically practical when eaten mindfully - so do not gobble everything down, enjoy it instead.

Grab delicious chocolate motivation in these blog posts:

20 Best Dairy-Free Chocolate Recipes

Chocolate Avocado Pudding

Simple Hemp Chocolate Spread

20 Outstanding Healthy Vacation Desserts

Grain-Free Delicious Chocolate Sandwich Cookies

20 Best Dairy-Free Ice Lotion Recipes

20 Best Actual Food Frosting Recipes

Sunflower Seeds

Sunflower seeds are a great resource of Vitamin E, Vitamin B6 as well as magnesium. They’re a fantastic alternative for those with nut allergies - you can conveniently switch ground sunflower seeds or sunflower seed butter whenever nuts are called for. Discover exactly how to make your very own sunflower seed butter right here ( you can also instill it with dark chocolate for an additional state of mind increase!).

Sweet Potato

Sweet potatoes contain an abundance of state of mind boosters like Vitamin B6 (as well as other B vitamins), Vitamin C and also fibre. And also there are a lot of methods to consume them:

have them plain, either fit to be tied or roasted

drizzle them with coconut oil, nut butter and cinnamon

make them into chips for a snack

add them to salads

use them in stews and soups

make sweet potato 'toast’

incorporate sweet potatoes into healthy smoothies and baking

throw them in the Instant Pot

stuff them with chili, curry, sauteed ground meat or beans

Ghee

Ghee, or made clear butter, is chock-full of nourishing fats and also Vitamin D, plus it helps to heal the digestive tract, which can bring about much better food digestion and also the advantageous intestine germs that supports our state of mind. Discover how to make your very own ghee at home.

Culinary Adaptogens

Adaptogens are plants that assist us adjust to mental, emotional and physical stress. Get our total guide to utilizing cooking adaptogens, in addition to our 20 favourite natural herbs for tea-making.

By incorporating these mood enhancing foods into your food selection preparation, you simply might locate yourself locating your day a little bit brighter.

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Foot Reflexology. Reflexology is an alternative medicine method, involving application of pressure to the hands and feet with thumb, finger, and hand techniques. It’s based on a system of zones and reflex areas that purportedly reflect an image of the body, with the premise that such work on the feet and hands effects physical changes in the body. Practices resembling reflexology have existed in previous historical periods and have been documented in the histories of China and Egypt.

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How to increase Iron Absorption

1. Eat foods high in iron and vitamin C. The human body typically absorbs iron from dietary sources. In order to absorb the iron, you must consume it through food or supplements. Vegetarians, young children, pregnant women, and individuals with certain chronic illnesses may be at increased risk for poor iron absorption or inadequate iron levels.[1] Certain foods are naturally high in iron and can be regularly incorporated into the diet to increase the amount of iron you absorb.

Even vegetarians who eat high quantities of fortified grains and iron-rich vegetables can still suffer from iron deficiencies. The form of iron found in plants is more difficult for the body to absorb, but combining them with foods or drinks that contain vitamin C can increase absorption levels.[2]

Healthy food combinations to help increase iron absorption include peppers with black beans and lentils with Brussels sprouts.

The daily value (DV) for iron is 18mg for most adults and children over age 4. Pregnant women need more iron (27mg daily).

Eat meat and seafood to get dietary iron. Most animal proteins provide iron, and red meat is a particularly good source of dietary iron.[4][5]

Even small portions of animal proteins on a regular basis can help many individuals obtain healthy levels of iron in the blood.

Eat oysters and other shellfish. One serving of oysters provides 44% (8mg) of the recommended daily iron intake for most adults.

Eat organ meats. Organ meats such as beef liver can also be very rich in iron. 3 ounces of beef liver provides 28% (5mg) of your daily iron intake.[6]

Eat legumes for iron.[7] Soybeans, white beans, kidney beans, lentils, chickpeas, peanuts (and peanut butter) and other legumes can offer a very healthy source of iron.[8]

1 cup of white beans provides 44% (8mg) of the daily recommended iron intake for most adults.

Eat fortified grain products. Many breakfast cereals are fortified with iron. In some cases, a single bowl of fortified cereal can provide sufficient daily iron intake, but not all cereals are fortified to the same degree.[9]

Check cereals, breads, pastas, and other grain products for iron content to get an accurate estimate of how many milligrams you consume each day from products you already eat regularly.

Eat leafy greens. Spinach and other dark leafy greens often contain several milligrams of iron – a 1/2 cup of cooked spinach can provide 17% (3mg) of the recommended daily intake for most women and men.[10]

Spirulina seaweed is another very rich source of iron.[11]

Eat nuts and seeds. In addition to heart-healthy omega-3 fatty acids, many nuts provide a healthy dose of iron.[12] Try cashew nuts, pistachios, almonds, or pine nuts (actually a type of seed).

Sunflower seeds and pumpkin seeds also provide iron.

Eat tropical fruits with iron-rich vegetables.[13] Guava, kiwi, papaya, pineapple, and mango are all rich in vitamin C and can help you absorb iron from foods, especially from leafy greens, legumes, or grain products.[14]

Combine iron-rich plant foods with citrus. Oranges and grapefruits are excellent sources of vitamin C. Whole or as freshly squeezed juice, they are helpful for increased iron absorption.[15]

Eat more vegetables. Bell peppers, broccoli, kohlrabi, cabbage, sweet potatoes, cauliflower, and kale offer vitamin C and are easy to incorporate with other vegetables that are iron-rich.[16]

#iron #iron absorption #healthblr #nutrition #iron deficiency #food

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