Body Wellness Hub PH

03/08/2022

In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit — and about 15 percent of the general population — have magnesium deficiency.⁣
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Much of modern life conspires to help us lose what little magnesium we do get in our diet. Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites. In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.⁣
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Stop Draining Your Body of Magnesium⁣
Limit coffee, colas, salt, sugar, and alcohol⁣
Learn how to practice active relaxation⁣
Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)⁣
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In addition to all of this, make sure you are taking Magnesium supplements. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.

24/07/2022

“Brain fog” is a term often used to describe a feeling of not being able to think as sharply as you’re used to, and it’s incredibly common (and frustrating!). ⁠⁠
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But here’s something most people don’t know: there are simple diet and lifestyle changes you can make to combat the symptoms you’re experiencing:
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Cut back on packaged and processed foods that are loaded with sugar. Instead, try adding foods like kale, spinach and berries that are high in antioxidants. ⁠⁠
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Eat enough protein and healthy fats. Be sure you’re eating complete proteins, which you can find in food sources like meat, dairy products, fish and eggs, with every meal. ⁠⁠
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Managing stress and getting a good night’s sleep are both crucial when combating brain fog and maintaining good, overall health. ⁠⁠
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Want to learn more about brain fog and ways to avoid it? Head to https://bit.ly/3ooNo7g.

27/09/2021

Vitamin D's primary function is to help the body absorb calcium, though it may also protect against prostate cancer and other diseases. Many people do not get enough from sunlight, its natural ...

15/08/2021

This article identifies the 15 most healthful foods based on recent research. The list includes nuts, berries, fish, and eggs, all of which a person can easily add to their diet.

07/08/2021

TOP 5 BEST PROTEIN-RICH FOODS FOR DIABETICS

5. LENTILS

- They have some of the highest levels of protein. In fact, just one cup of lentils will provide you with 25 of your daily intake of protein. These are excellent choice for anyone worried about diabetes. Why? Lentils are full of soluble fiber, which helps stabilize blood sugar levels.

4. WALNUTS

- it contains 9 essential amino acids and provide 4 grams protein per ounce. It has a reputation of being a high fat and high calorie food but they're packed with nutrients fiber plus heart healthy poly and monounsaturated fats as well as beneficial omega-3 fatty acids.

3. WILD-CAUGHT FISH

- Most wild-caught fish will provide you with a large amount of protein. This is more beneficial that most farmed fish. Salmon is higher in certain minerals including zinc, iron and potassium plus it contains more healthy omega-3 fatty acids.

2. SPINACH

- This leafy veggie is one of the most nutrient dense foods in the world. 100 grams of this will provide 2.9 grams of protein in just 23 calories. The smaller amounts of protein in spinach can significantly help contribute to your daily intake. It is extremely diabetic friendly as you can eat it in relatively large quantities without any consequences which make it a great choice if you want to fill your diets with protein and fiber.

1. BLACK BEANS

- Black Beans are incredibly healthy. Convenient, affordable and provide multiple vital nutrients with minimal fats and sugar content. It is packed with protein with around 9 grams per 100g serving.

- So what are the health benefits of a plant-based protein like beans? While being rich in protein, they are also high in minerals and fiber without the saturated fat found in some animal proteins.

07/08/2021

01/08/2021

Imagine building your house out of rotten wood or disintegrating bricks. Remember the fable about building your house on sand? Or the one about the three pigs? Your structure and foundation matter. Why would you build your body from defective ingredients? ⁣
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For example, we need the best quality fats—our brain is 60 percent fat, our nerve coverings are all made from fat, every one of your 10 trillion cells is wrapped in a little fatty membrane. Do you really want to make them from oxidized damaged refined oils in your French fries or KFC? ⁣
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We also need the best quality protein. The body makes most of its important molecules from protein including muscle, cells, and immune molecules. Not all protein is the same. The best type of protein to build muscle is other muscle—animal protein. You can get protein from plant foods, but the quality is lower and it has lower levels of key amino acids needed to synthesize new muscle, especially the branched chain amino acids (leucine, isoleucine and valine and also lysine and sulfur based amino acids). ⁣
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There are also compounds such as phytates in plant proteins like beans and nuts that impair protein absorption. Rather than being turned into muscle, plant proteins are often just burned as calories. ⁣
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If you are vegan, especially as you age, you need to ensure you get these by increasing the overall volume of protein rich plant foods, adding protein powders, and supplementing with BCAA. If you want to eat less meat and include more plant proteins, combining them helps the body utilize the plant protein from beans. Think chili con carne! ⁣
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And don’t forget all the vitamins and minerals we need to build tissues, muscles, and bones, including vitamin D, vitamin K, calcium, magnesium, and more. Next time you chomp down on something, ask yourself if you are fine with it becoming part of you for the long term. If not, don’t eat it and find the best quality ingredients you can, ingredients that help you thrive. ⁣

10/02/2021

On last Sunday’s Wellness Weekends live session, .sasa gave us a rundown on what foods to eat to help our gut heal and flourish. Probiotic food is what helps us grow and nurture that good bacteria in our guts that help break food down more effectively, while prebiotics are what probiotics feed on to survive. They practically have their own ecosystem down there! 😱

You can watch the replay of Wellness Weekends’ Episode 2 | Learning to Love Your Gut on our Facebook or YouTube channel. 📺

24/01/2021

I’m not against using drugs or psychotherapy, but I think there is much more that we can do to boost mood -- including anxiety and depression -- by focusing on the foods we eat.⠀⁣⁣
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You need to treat the body, because the body and brain are one interconnected system. What you do to your body, you do to your brain. Treat your body and you treat your brain. ⠀⁣⁣
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When you fix your body, you fix your broken brain.⠀⁣

06/01/2021

Spiritual and mental health are as important as physical health

I can’t tell you how many patients I have seen who seem to be doing everything right such as eating the right foods, taking the right supplements, and moving, yet, they can’t seem to get better. ⠀⁣
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As a college student, I became passionate about meditation and Buddhism, and I used what I learned to deepen my connection to myself and strengthen my spirit. And then I entered medical school and residency, and real life got in the way, and I let go of the daily practices that kept me grounded.⠀⁣
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I became very sick, and not just physically; I became spiritually bankrupt too. ⠀⁣
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Chances are the same thing has happened to you at one time or another. ⠀⁣
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The good news is that there are simple ways to get back in touch with your authentic self, that childlike part of you, that spark:⠀⁣
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1) Take time every day to check in with yourself. How are you feeling? Are you spending time doing things you want to do, or things you feel obligated to do? Do you feel fulfilled? This seemingly basic step is vital for identifying what brings you joy, where your passions lie, and how you can get more of them in your life. ⠀⁣
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2) Journaling is a great way to talk to yourself on paper, it allows you to have an uninhibited discussion with yourself, oftentimes leading to an “aha” moment that was hiding under the surface all along. Studies have shown that journaling focused on gratitude can even reduce inflammation and improve mental wellbeing.⠀⁣
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3) It’s completely okay to realize your current path is not making you happy and change directions—give yourself permission! ⠀⁣
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4) Clear the clutter. A more organized and simplified space will help you focus on more meaningful and non-material aspects of life, helping your spirit shine brighter. ⁣
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5) Meditate. This has been an essential step in rekindling my spirit and regaining the spiritual vitality that I had, at one point, lost.

28/12/2020

I needed this reminder of the benefits of exercise and its importance.

I often hear patients say a good workout relieves excess stress. That’s because exercise reduces cortisol – the stress hormone. ⠀⁣
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Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.⠀⁣
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Let’s consider some of the other reasons why exercise is important: ⠀⁣
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BETTER INSULIN SENSITIVITY: Exercise makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less belly fat.⠀⁣
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LESS STRESS: I often hear patients say a good workout relieves excess stress. That’s because exercise reduces cortisol – the stress hormone. Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.⠀⁣
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BETTER BRAIN HEALTH: Your brain on exercise performs so much better. Exercise improves memory, learning, and concentration. Vigorous exercise is a better antidepressant than Prozac. Exercise creates brain-derived neurotrophic factor (BDMF), which is basically miracle grow for your brain. When you exercise, your brain becomes more elastic. Exercise also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.⠀⁣
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REDUCED RISK FOR CHRONIC DISEASE: Exercise does this through several mechanisms. It protects your heart and reduces your risk of heart attack and stroke. It reduces inflammation (the cause of almost every disease of aging). And it balances hormones, therefore reducing breast and other common cancers.⠀⁣
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ENHANCED DETOXIFICATION: Intense exercise allows your body to release toxins through your skin. It boosts detoxification of environmental chemicals. Vigorous exercise will help you work up a sweat, but gentle exercise keeps your circulation going and flushes out all the toxic fluids that build up in your lymphatic system. ⠀⁣
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IMPROVED SEXUAL FUNCTION: Increased circulation and more energy are two of many reasons that consistent exercise can spark up your s*x life.⠀

29/10/2020

Gut health is the key to overall health. 🌿 How do you take care of your gut?