Proper nutrition is a foundation for living healthy, active lives at every age and stage.
How to Support Your Immune System Through Nutrition
These days, immune health is at the forefront of everyone's minds. While there are many components to immune health nutrition plays a key role. In fact, a recent review in the European Journal of Nutrition & Food Safety found that a variety of vitamins and minerals play an important role in supporting immune health. Furthermore, the study also suggested that deficiencies in certain vitamins and minerals can lead to a weakened immune system and greater susceptibility to infection. Thankfully, these nutrients are abundant in everyday foods. You can effectively support your immune system by eating a balanced diet that includes protein, iron and antioxidants and other key vitamins and minerals.
Keto-Friendly Recipes for the Holidays: Dishes and Strategies to Try This Thanksgiving
With Thanksgiving around the corner, many people are starting to plan their menus and recipes for the holidays. But for anyone following the ketogenic diet, navigating the carb-rich spread of mashed potatoes, stuffing and pumpkin pie can be tricky. Fortunately, you don't have to let one day derail your diet plans. Instead, you can use these tips and tricks to plan a Thanksgiving menu that has keto-friendly options. Here's what to know. What Is the Ketogenic Diet? A ketogenic diet is a high-fat, moderate-protein, low-carb style of eating. Those on a keto diet typically consume around 75 percent of their calories from fat, 20 percent of their calories from protein and 5 percent of their calories from carbohydrates. When the body is deprived of carbs, it starts to break down fat molecules, and rely on ketones to help fuel bodily functions. This is referred to as a state of "ketosis," hence the name "keto." The research on this style of eating is relatively limited but growing and a study in The American Journal of Clinical Nutrition found that obese men following a short-term keto diet lost weight and felt less hungry compared to other dietary interventions.
Focus on Hydration for Recovery to Perform Like an Elite Athlete
From day to day, elite athletes' workouts change to emphasize a variety of different strengths and skills and prevent over-training of specific muscles or joints. Over time, intense athletic training improves performance by breaking down the body's muscles, depleting them of their energy stores, and then recovering and repairing them to allow optimal strength and performance. If athletes don't recover properly from their strenuous training regimen, they can't perform at the elite level, and that's where proper nutrition and hydration come into play.
The Benefits of Protein for Older Adults in Preventing Falls and Fragility
If you're an older adult, the occasional fall may not seem that serious. However, you might be surprised to learn that falls are the leading cause of injury and injury-related death among older adults in the United States. Considering that more than one in four older Americans experience at least one fall every year, according to an Abbott study published in OBM Geriatrics, it's crucial to take steps to protect yourself as you age. While changes in vision, balance and reflexes can increase your odds of experiencing a fall, you might be able to reduce the risk of falling by harnessing the benefits of protein. Health experts are now finding that consuming adequate protein might help protect older adults from recurring falls, fragility and other effects of aging. Here's what you need to know about this research and the advantages that protein offers aging adults. What Are the Benefits of Protein? From infancy through advanced age, protein provides our bodies with the building blocks it needs to build and repair cells, tissues, bones and muscles. Protein also helps our bodies make antibodies to help fight infection. As we age, protein has another important job: preventing muscle loss. Starting around age 40, the body naturally starts to lose muscle, losing as much as 8% of its muscle mass each decade. Over the years, this rate of muscle decline progressively accelerates, and it might even double in some people after age 70. Getting enough protein from a balanced diet is one way to combat muscle wasting.