What are the Benefits of Drinking Beet Juice?

What are the Benefits of Drinking Beet Juice?

Health Benefits, Uses, Side Effects & More

What is Beet Juice?

Beet juice (also known as "beetroot juice") is rich in essential nutrients such as folate, potassium, and vitamin C. In juicing or juice fasts, beet juice is typically blended with other vegetables and fruits to achieve certain health effects.

Benefits of Beet Juice

So far, scientific support for the benefits of beet juice is lacking. Here's a look at several beet juice benefits researched in scientific studies.

                                                 
1) Lower Blood Pressure   

Drinking just over two cups of beet juice daily may help keep your blood pressure in check, according to a 2008 study. Within three hours of drinking 500 millilitres (about 17 ounces) of beet juice, volunteers showed a significant decrease in blood pressure. What's more, that drop in blood pressure was sustained for up to 24 hours after the juice was consumed.

The study's authors suggest that nitrate—a nutrient found in green, leafy vegetables in addition to beets—may be responsible for beet juice's blood-pressure-lowering effects.

2) Stamina

In a small study published in 2009, scientists discovered that drinking beet juice may boost exercise stamina. For the study, eight men drank 500 millilitres of beet juice daily for six consecutive days before undergoing a series of cycling-based fitness tests. Results showed that the participants were able to cycle for an average of 92 seconds longer after drinking beetroot juice (compared to their cycling time after drinking blackcurrant cordial for six consecutive days).

The researchers also observed that study members had lower resting blood pressure after drinking beet juice.

3) Inflammation

Beet juice may benefit obese people by kerbing inflammation (a risk factor for cardiovascular disease, type 2 diabetes, and cancer), according to a study published in 2009. The study also showed that beet juice may fight free radicals (chemical by-products known to damage DNA).

Beet Juice Recipes

Since beet juice has such a strong flavour, it should be blended with other juices (such as carrot, apple, and lemon) before drinking.

Learn about other ingredients to use in juicing.

Using Beet Juice for Health

Although it's too soon to recommend beet juice for health purposes, increasing your intake of beets in your diet (as well as other vegetables) may help enhance your overall health. 

Keep in mind that alternative medicine should not be used as a substitute for standard care. Self-treating a condition and avoiding or delaying standard care may have serious consequences.

_Sources

_{Bailey SJ, Winyard P, Vanhatalo A, Blackwell JR, Dimenna FJ, Wilkerson DP, Tarr J, Benjamin N, Jones AM. "Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans." Journal of Applied Physiology 2009 Aug 6.}

_{Webb AJ, Patel N, Loukogeorgakis S, Okorie M, Aboud Z, Misra S, Rashid R, Miall P, Deanfield J, Benjamin N, MacAllister R, Hobbs AJ, Ahluwalia A. "Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite." Hypertension. 2008 Mar;51(3):784-90.}

_{Zielińska-Przyjemska M, Olejnik A, Dobrowolska-Zachwieja A, Grajek W. "In vitro effects of beetroot juice and chips on oxidative metabolism and apoptosis in neutrophils from obese individuals." Phytotherapy Research 2009 Jan;23(1):49-55.}

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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The Blood Type Diet

The Blood Type Diet

The blood type diet is an eating plan sometimes used in alternative medicine to promote weight loss. Also said to fight disease, the blood type diet is based on the theory that your blood type determines which foods you should consume in order to achieve optimal health.

What is the History of the Blood Type Diet?

The blood type diet was developed by Peter D'Adamo, a naturopathic physician who theorizes that people respond to various foods depending on their blood type.

The theory behind the diet is the belief that eating foods with lectins (a type of protein) that are incompatible with a person's blood type can cause blood cell clumping, called agglutinization, and result in health problems such as heart or kidney disease or cancer. D'Adamo also theorizes that a person's blood type affects their ability to digest various foods due to differences in digestive secretions associated with the different blood types. Blood type O, for example, are thought to digest meat well due to high levels of stomach acid. 

By eating according to a meal plan designed for your specific blood type, D'Adamo suggests, you can digest food with greater efficiency, avoid the negative effect of certain lectins, and—in turn—lose weight and enhance your overall health.

What Does the Blood Type Diet Involve? 

Here are the basic principles of the blood type diet:

• People with blood type A (which D'Adamo calls the "cultivator") should follow a dairy-free, primarily vegetarian diet with a high intake of fruits, vegetables, grains, beans, legumes, nuts, and seeds

• People with blood type B ("the nomad") should eat a highly varied diet (including fruits, vegetables, grains, beans, legumes, meat, poultry, fish, eggs, and dairy) but avoid intake of nuts and seeds
• People with blood type AB ("the enigma") can consume any food recommended for blood types A and B, although aiming for a mainly vegan diet is advised for this type

• People with blood type O ("the hunter") should stick to a dairy-free and grain-free diet high in meat, low in grains, and with a moderate amount of vegetables, eggs, nuts, and seeds

Overall, the blood type diet emphasizes whole foods and minimizes intake of processed foods. 

The blood type diet also includes exercise guidelines. For example, relaxing exercises like yoga and tai chi are recommended for blood type A, moderate-intensity activities like walking and tennis are recommended for blood type B, a combination of calming and moderate-intensity exercises are recommended for blood type AB, and vigorous activities like running are recommended for blood type O.

The Benefits of the Blood Type Diet

Proponents claim that the blood type diet can help you burn fat more efficiently, increase your energy levels, stimulate your immune system, promote weight loss, and lower your risk of major health problems like heart disease and cancer. However, there's currently a lack of scientific evidence to support such claims.

The available research on the blood type diet includes a study published in the journal PLoS One in 2014. For the study, 1,455 participants filled out questionnaires designed to determine how frequently they'd consumed certain foods during a one-month period.

In their analysis of the questionnaires, researchers found that following a diet similar to the diet prescribed for blood type A or blood type AB was associated with lower blood pressure and lower cholesterol levels. Following a diet similar to the diet prescribed for blood type O was associated with lower levels of triglycerides (high levels of this blood fat have been associated with an increased risk of cardiovascular disease), while no significant association was found for the blood type B diet.

Since these associations occurred independently of the participants' blood types, the study's authors state that their findings do not back up the overall theory behind the blood type diet.

While this study suggests that the blood type diet may have beneficial effects for some individuals, a research review published in the American Journal of Clinical Nutrition in 2013 found that further research is needed to support any of the health claims associated with the blood type diet. For the review, scientists looked at 16 previously published reports on the blood type diet and concluded that "no evidence currently exists to validate the purported health benefits of blood type diets." 

Caveats

Since the diets prescribed for blood types A and O are very restrictive, there's some concern that individuals following these diets may fail to achieve sufficient intake of many vitamins and minerals that are essential for health. Although proponents of the blood type diet suggest that use of dietary supplements can help dieters meet their nutritional needs, such supplements are not regarded as a reasonable substitute for a healthy, balanced meal plan.

Trying the Blood Type Diet

While the blood type diet may offer some benefits in certain cases, following a health regimen that combines sensible calorie restriction and regular exercise is generally considered the most effective strategy for weight loss. If you're considering trying it, make sure to talk with your primary care provider first.

_Sources

_{Cusack L1, De Buck E, Compernolle V, Vandekerckhove P. "Blood type diets lack supporting evidence: a systematic review." Am J Clin Nutr. 2013 Jul;98(1):99-104.}

_{Wang J, García-Bailo B, Nielsen DE, El-Sohemy A. "ABO genotype, 'blood-type' diet and cardiometabolic risk factors." PLoS One. 2014 Jan 15;9(1):e84749.}

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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Six Alternative Diets You Need to Know About

Six Alternative Diets You Need to Know About

Here's a look at several diets commonly used in alternative medicine. If you're thinking of adopting an alternative diet, consult your physician for help in determining whether the diet is right for you.

1) The Metabolic Typing Diet

This alternative diet is based on the theory that your optimal approach to eating depends on your geographical ancestry. According to proponents of the diet, an individual's metabolism varies due to factors said to be strongly influenced by heredity.

The concept of metabolic typing was first introduced by a dentist named William Donald Kelley in the 1960s. Further developed by researcher William L. Wolcott, the diet hinges on the theory that most people fall into three categories of general metabolic types. Eating according to your metabolic type is purported to promote weight loss, increase energy, and protect against disease.

Here's a breakdown of those three types and their recommended dietary strategies:

Protein types. Frequently hungry and prone to anxiety and fatigue, protein types are said to thrive on diets rich in protein, fats and oils, and high-purine proteins such as beef liver and chicken liver.

Carbo types. Carbo types tend to struggle with weight management but have relatively weak appetites. The metabolic typing diet suggests that carbo types opt for high-carbohydrate meal plans low in protein, fats, and oils.

Mixed types. Characterized by average appetites and cravings for sweet and starchy foods, mixed types are encouraged to follow a diet containing a mixture of high-fat, high-purine proteins and low-fat, low-purine proteins (such as cheese, eggs, yogurt, and nuts).

You can learn more about the metabolic typing diet.

2) The Macrobiotic Diet

With the word "macrobiotic" translating as "long life," this alternative diet is a predominantly vegetarian eating plan low in fat and high in fiber. The macrobiotic diet emphasizes choosing plant foods over animal products and processed foods; more than half of each meal is made up of whole grains such as brown rice, barley, and buckwheat.

Adopting a macrobiotic diet is thought to improve physical health and slow up the aging process as well as enhance spiritual health. It's also said to fight disease. In fact, some preliminary research shows that following a macrobiotic diet may be beneficial to people with certain chronic health conditions, including diabetes.

To that end, there's some evidence that sticking to a macrobiotic diet may help treat insulin resistance and reduce inflammation (two factors closely associated with diabetes). However, more research is needed before the macrobiotic diet can be recommended for diabetes control.

You can learn more about the macrobiotic diet.

3) Detox Diets

Although this alternative diet can take many forms, detox diets generally involve consuming foods said to draw out and eliminate toxins from your body. These foods are often high-fiber and rich in vitamins, antioxidants, and other compounds said to stimulate your body's innate detoxification system.

You can get guidelines on a one-week detox diet, learn how to prepare for detox, and find out which detox foods to incorporate into your eating plan.

4) Juice Cleanses

Increasingly popular in recent years, juice cleansing typically involves forgoing solid foods and consuming only fruits and vegetables in juice form. It's often used to support weight loss, boost digestive health, increase energy levels, and stave off disease. Sometimes referred to as a "juice fast," this alternative diet is also said to enhance mood.

Related: 5 Tips to Improve Your Digestion

While scientific support for such claims is very limited, some preliminary research (including a small study published in the Swiss journal Research in Complementary and Natural Classical Medicine in 2003) indicates that juice cleansing may temporarily lower cholesterol levels.

Here are my responses to 10 frequently asked questions about juice fasting.

5) The Zone Diet

A popular weight loss plan, this alternative diet advocates cutting your consumption of grains and starches. Adherents to the Zone diet follow an eating plan that is 40 percent carbohydrate, 30 percent protein, and 30 percent fat. It's said that the Zone diet can maximize health by stabilizing blood sugar and curbing chronic inflammation.

Often said to boost endurance, the Zone diet is frequently adopted by athletes. However, claims that the Zone diet can improve athletic performance are largely unfounded, according to a research review published in Sports Medicine in 1999.

6) The Alkaline Diet

This alternative diet is based on the idea that almost all foods release either an acid or an alkaline base into the blood after being digested, absorbed, and metabolized. Proponents of alkaline diets focus on fresh fruit, vegetables, roots and tubers, nuts, and legumes while limiting intake of so-called "acid-producing foods" like grains, fish, meat, poultry, shellfish, cheese, milk, and sugar.

Taking on an alkaline diet is said to improve energy, stimulate the immune system, and protect against common health problems like headache. So far there's little scientific support for these claims, although some preliminary research shows that alkaline diets may help preserve muscle mass in older adults.

Sources

Cheuvront SN. "The Zone Diet phenomenon: a closer look at the science behind the claims." J Am Coll Nutr. 2003 Feb;22(1):9-17.

Dawson-Hughes B, Harris SS, Ceglia L. "Alkaline diets favor lean tissue mass in older adults." Am J Clin Nutr. 2008 Mar;87(3):662-5.

Fallucca F, Fontana L, Fallucca S, Pianesi M. "Gut microbiota and Ma-Pi 2 macrobiotic diet in the treatment of type 2 diabetes." World J Diabetes. 2015 Apr 15;6(3):403-11.

Huber R, Nauck M, Lüdtke R, Scharnagl H. "Effects of one week juice fasting on lipid metabolism: a cohort study in healthy subjects." Forsch Komplementarmed Klass Naturheilkd. 2003 Feb;10(1):7-10.

Lerman RH. "The macrobiotic diet in chronic disease." Nutr Clin Pract. 2010 Dec;25(6):621-6.

Porrata C, Sánchez J, Correa V, Abuín A, Hernández-Triana M, Dacosta-Calheiros RV, Díaz ME, Mirabal M, Cabrera E, Campa C, Pianesi M. "Ma-pi 2 macrobiotic diet intervention in adults with type 2 diabetes mellitus." MEDICC Rev. 2009 Oct;11(4):29-35.

Porrata-Maury C, Hernández-Triana M, Ruiz-Álvarez V, Díaz-Sánchez ME, Fallucca F, Bin W, Baba-Abubakari B, Pianesi M. "Ma-Pi 2 macrobiotic diet and type 2 diabetes mellitus: pooled analysis of short-term intervention studies." Diabetes Metab Res Rev. 2014 Mar;30 Suppl 1:55-66.

Soare A, Del Toro R, Roncella E, Khazrai YM, Angeletti S, Dugo L, Fallucca S, Fontana L, Altomare M, Formisano V, Capata F, Gesuita R, Manfrini S, Fallucca F, Pianesi M, Pozzilli P; MADIAB Group. "The effect of macrobiotic Ma-Pi 2 diet on systemic inflammation in patients with type 2 diabetes: a post hoc analysis of the MADIAB trial." BMJ Open Diabetes Res Care. 2015 Mar 26;3(1):e000079.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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Superfoods That Lower Lung Cancer Risk

Superfoods That Lower Lung Cancer Risk

Superfoods to Reduce the Risk of Lung Cancer

What are some foods that reduce the risk of lung cancer?

But wait – is it worth taking the time to check out these foods if you don’t smoke? After all, isn’t lung cancer a smoker’s disease?

Hardly. In fact, the majority of people who will develop lung cancer in 2016 are non-current smokers, meaning they have either quit smoking (former smokers) or never smoked in the first place. There are more non-smoking women who die from lung cancer each year than non-smoking and smoking women combined from breast cancer. And even though you may have heard optimistic reports that lung cancer is declining, the news isn’t all so good. Lung cancer is increasing significantly for one group: young, never-smoking women.

There are many risk factors for lung cancer, some of which are avoidable, but that doesn’t mean you have to hide in a bubble. There are actually some things you can add to your life to reduce your risk. Certainly, exercise has been shown to make a difference, but what you put in your mouth is important as well. A diet rich in fruits and vegetables appears to have a protective role against the development of lung cancer.  

If you have not had cancer, check out these foods and nutrients that may lower your risk of lung cancer. If you already have lung cancer, don't stop here. Nutrients that may help prevent lung cancer might still be important, and in fact, some of the treatments for lung cancer can increase the risk of developing a second cancer. But if you're really looking for foods that will help you today, check out these lung cancer-fighting foods which may help halt tumor growth or enhance the effects of cancer treatment.

2.  Apples

A large study published in PLOS One found that the dietary intake of flavonoids – abundant in apples – was inversely proportional with lung cancer risk. In other words, more was better.

The intake of total flavonoids, flavonols, flavones, and flavanones, as well as the flavonols quercetin and kaempferol was significantly associated with a decreased risk of smoking-related cancer. For those who have never smoked, one of these compounds, called flavanones, also lowered risk.  

While the entire apple is rich in these compounds, they are especially plentiful in the skins, so you may want to leave the peeler in the drawer. Since apple skins are included in making apple cider, this may be a better choice than apple juice if you wish to consume your apples in liquid form.

Add an apple a day to try keeping the oncologist away.

3.  Garlic

In the past, it was thought that garlic had anticancer effects based on what researchers found in animals and the lab. Recently, a study in China found that people who consumed raw garlic two or more times per week dropped their risk of lung cancer by 44 percent.

The key may be eating garlic raw, as the compound diallyl sulphide, thought to be responsible for these effects, is greatly decreased by cooking or pickling.

Garlic has been looked at for a possible role in health for treating high blood pressure, reducing cholesterol, and even warding off the common cold.

4.  Broccoli

Cruciferous vegetables like broccoli pack a big punch in the cancer reduction armory.

Compounds in cruciferous vegetables, such as glucosinates, were found to reduce the risk of lung cancer overall by up to 21 to 32 percent, especially in women.

If you don't care for broccoli, don't despair, as there are many alternatives.

Other veggies classified as cruciferous include:

cauliflower

radishes

arugula

bok choy

collard greens

kale

watercress

horseradish

Brussels sprouts

cabbage

rutabaga

wasabi

turnips

5  Fish

Eating fish may have a protective role against the development of lung cancer. A review and meta-analysis of studies performed up until 2012 found that high fish consumption was associated with a significant reduction in lung cancer risk; those who consumed more fish had roughly a 21 percent lower chance of developing lung cancer.

Of course, a reduction in lung cancer risk is not the only benefit of the omega-3-fatty acids in fish. It's thought that these also aid in reducing the risk of heart disease, high blood pressure, and stroke.

Check out these six healthy ways to serve salmon.

6.  Red Peppers

Red bell peppers, as well as red chili peppers, contain a phytochemical (plant-based chemical) called capsaicin – part of what gives these foods a spicy little kick. It was found that capsaicin suppressed the development of lung cancer in Swiss mice that were exposed to a chemical which can cause cancer. Capsaicin may do this by inducing apoptosis, that is, by eliminating abnormal cells before they can divide and become a cancerous tumor.

Capsaicin may also play a role in weight loss and lowering triglycerides.

7.  Green Tea

Green tea may help with more than just lung cancer reduction. In the Prostate, Lung, Colorectal, and Ovarian screening trial, a study which looked at nearly 100,000 people, green tea was associated not only with a reduction in the incidence of lung cancer but of cancer overall.

Adding a touch of lemon may increase the absorption of important compounds in green tea, whereas adding cream (or other dairy products) may bind with these compounds and negate their positive effects.

Check out these hidden benefits of green tea along with these tips on how to brew green tea to get the most health benefit. 

8.  Spinach

Spinach is rich in folate, a vitamin found to lower the risk of lung cancer in several studies, and in one, reduced the risk of lung cancer in former smokers by up to 40 percent. Why is this important? Currently around 60 percent of people who develop lung cancer are former, not current, smokers. You can't change habits you may have had in college, but a healthy diet today might make a difference. 

In addition to cancer reduction, folate may play a role in preventing high blood pressure.  

Spinach is also rich in the nutrient lutein, another lung cancer-fighting compound. Lutein acts as an antioxidant in the body, fighting off free radicals generated by cancer-causing substances in our environment as well as normal metabolic processes in the body.

Check out this list of other foods high in folate.

9.  Chicken

Red meat, especially processed meats, have gotten a bad rap in recent years, and the story continues with lung cancer. A review of reliable studies to date found that red meat intake was associated with a 35 percent increase in lung cancer risk, but the opposite was true for chicken. 

A high poultry intake was associated with a 10 percent decreased risk in lung cancer, while also being a good source of protein.

10.  Onions

Onions contain quercetin, a compound that appears to have an inverse relationship with the development of lung cancer. In other words, a greater dietary intake of onions is associated with a lower risk of lung cancer.

In addition to cancer risk, quercetin may lessen chronic inflammation and decrease atherosclerosis.

Onions can be added to just about any casserole or soup, or fixed alone in a number of ways.

11.  Wheat Germ

Wheat germ is one of the highest sources of vitamin E (alpha-tocopherol) followed by sunflower seeds and almonds.

In the Shanghai Women's Health Study, a clinical study looking at over 72,000 Chinese female non-smokers, it was found that women who were exposed to high doses of sidestream smoke in the home and workplace were 47 percent less likely to develop lung cancer if they consumed a diet high in vitamin E (alpha-tocopherol.)

This study was also very important in demonstrating an important point: Women who took a vitamin E supplement instead of consuming vitamin E in dietary form, actually had an increased risk of developing lung cancer. It's not certain why this is the case. Perhaps there are as yet undiscovered compounds in foods containing vitamin E that are not present in supplements, or that for some reason taking vitamin E in tablet form acts in a different way in the body's metabolism. But this illustrates the importance of looking at diet as an avenue to a healthy lifestyle, rather than relying on supplements alone.

Add some wheat germ to your breakfast.

12.  Butternut Squash

Butternut squash contains a substance called beta-cryptoxanthin that has been found repeatedly to lower the risk of lung cancer. The decrease in risk is on the order of 15 to 40 percent depending on the study, for those with the greatest dietary intake of this compound. While some studies showed greater effects than others, a diet rich in foods containing this substance appears to be particularly helpful for people who smoke. Again, as with vitamin E, those who attempt to get this ingredient via a supplement may have an increased rather than decreased risk of developing lung cancer.

In addition to playing a role in lung cancer reduction, beta-cryptoxanthin may play a role in reducing arthritis. Beta-cryptoxanthin may also be found in tangerines, persimmons, and the spices cayenne pepper, paprika, and chili powder.

13.  Spice Up Your LIfe

We've talked about many foods which could help reduce the risk of lung cancer but so far have left out one very important component of a cancer-fighting diet: spices.

It's been found that Mediterranean spices such as rosemary, sage, parsley, and oregano not only have several health benefits but are inversely related to the risk of developing lung cancer. These spices contain a compound called carnisol, which attacks several of the pathways needed by abnormal cells to become cancerous.

Learn more about how to spice up your healthy eating.

14.  A Rainbow of Foods

You may have heard that it's wise to eat a rainbow of foods, and studies confirm that eating a variety of foods is important for good health.

Researchers studied the intake of foods among a large group of people and found that the variety of foods made a difference in lung cancer risk. Those eating a greater variety of foods had a significantly lower risk of developing squamous cell lung cancer, a type of non-small cell lung cancer.  

Next time you head to the supermarket, pick up a few of these foods – and make sure you have a colorful combination. Lung cancer is the leading cause of cancer deaths in the United States in both men and women, and there are things you can do yourself to lower the chance that you'll have to hear those dreaded words: "You have cancer." 

Sources:

Anandakumar, P., Kamaraj, S., Jagan, S., Ramakrishnana, G., and T. Devaki. Capsaicin provokes apoptosis and restricts benzo(a)pyrene induced lung tumorigenesis in Swiss albino mice. International Immunopharmacology. 2013. 17(2):254-9.

Bruning, A. Inhibition of mTOR signaling by quercetin in cancer treatment and prevention. Anticancer Agents in Medicinal Chemistry. 2013. 13(7):1025-31.

Deneo-Pellegrini, H., Ronco, A., and E. De Stefani. Meat consumption and risk of squamous cell carcinoma of the lung: a case-control study in Uruguayan men. Nutrition and Cancer. 2015. 67(1):82-8.

Feskanich, D. et al. Prospective study of fruit and vegetable consumption and risk of lung cancer among men and women. Journal of the National Cancer Institute 2000. 92(22):1812-23.

Hashibe, M. et al. Coffee, tea, caffeine intake, and the risk of cancer in the PLCO cohort. British Journal of Cancer. 2015. 113(5):809-16.

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9 Foods and Herbs That May Help With Weight Loss

9 Foods and Herbs That May Help With Weight Loss

9 Foods and Herbs That May Help You Shed Pounds

Obesity affects more than one-third of adults in the United States, according to estimates from the Centers for Disease Control and Prevention. A major health threat, obesity is known to increase your risk of heart disease, stroke, type 2 diabetes, and several types of cancer. 

Certain foods and herbs are touted as a natural solution to taming appetite and reducing food intake. Although more research is needed before they can be recommended for any health condition, many of them can be delicious additions to any diet.  

If you're looking to shed pounds, it's important to combine a healthy, balanced diet with regular exercise. Some studies show that managing your stress levels and improving your sleep quality can also help you slim down. Click through to see the foods and herbs!

2  Chili Peppers

If you're looking to lose weight, spicing up your meals with chili peppers might help. In a recent study from the journal Physiology & Behavior, researchers found that eating cayenne peppers may ease appetite and promote calorie-burning—especially among those who don't usually eat spicy foods. 

The study involved 25 people, none of whom were overweight. Of the study participants, 13 regularly ate spicy food and 12 did not. After consuming dried, ground cayenne pepper, study members showed an increase in their calorie-burning rate. In addition, those who weren't accustomed to spicy foods experienced a decrease in hunger for fatty, salty, and sweet foods.

In another study, scientists fed lab rats high-fat diets with or without capsaicin. Results revealed that the capsaicin-treated rats lost eight percent of their body weight over the course of the study. What's more, capsaicin appeared to trigger changes in the treatment group's levels of at least 20 proteins involved in breaking down fats.

More: Capsaicin for Weight Loss

Past studies have shown that capsaicin (the substance that gives chili peppers their spicy kick) may curb hunger and rev up metabolism. Preliminary research also suggests that capsaicin may enhance health by reducing levels of blood fats (harmful substances known to contribute to heart disease).

3  Saffron

 An extract sourced from the saffron plant (crocus sativus) is gaining popularity as a natural weight-loss aid. Long used in herbal medicine, saffron extract is thought to help promote weight loss by reducing dieters' intake of calories.

While research on saffron extract and weight loss is fairly limited, there's some evidence that it might be beneficial for people who are trying to lose weight. In a 2010 study of 60 healthy but overweight women, for instance, researchers found that participants given saffron supplements ended up losing more weight and snacking less often than those given a placebo. The study's authors suggest that saffron extract may help increase feelings of fullness after eating, as well as boost mood. 

More: Saffron Extract for Weight Loss

Several other natural remedies may help curb cravings and aid in weight loss. For example, research shows that adding cayenne pepper to meals may help suppress appetite, as well as speed up the body's calorie-burning rate.

4  Galangal

Here's one more way that getting rid of excess fat might help boost your health: in a recent study from the journal Chest, researchers found that weight loss could greatly reduce the severity of asthma symptoms.

Along with making changes to your diet and exercise routine, seeking out certain natural remedies may also support your weight loss efforts. For example, an herb called galangal has been found to offer anti-obesity effects in preliminary research. This research includes a mouse-based study published in the Journal of Medicinal Food in 2012, which determined that the antioxidant-packed herb may help thwart the buildup of fat tissue and influence hormones known to play a major role in fat metabolism.

More: The Benefits of Galangal

In addition to galangal, natural remedies like green tea and capsaicin may also help fight obesity, according to preliminary studies.

5  Rice Protein

Looking for a natural weight-loss aid to help you shed fat mass? Usually taken in powder form and frequently used as a dairy-free alternative to whey protein, a substance known as rice protein is thought to build muscle mass and trim away body fat. While athletes often use rice protein to boost their strength and improve their exercise performance, some dieters take rice protein (usually in smoothies) to help them slim down.

So far, there's little scientific support for the claim that rice protein can help promote fat loss. However, a preliminary study published in Lipids in Health and Disease in 2012 indicates that rice protein may help protect against obesity. In tests on rats, the study's authors observed that treatment with rice protein may slow the buildup of body fat by altering the body's breakdown of triglycerides (a type of fat found in your blood).

6  Fish

Getting your fill of omega-3 fatty acids may boost your defense against obesity-related diseases, according to a new study from the European Journal of Clinical Nutrition. The study focused on Alaska's Yup'ik Eskimos, an indigenous group estimated to consume 20 times more omega-3 fats from fish than people in the lower 48 states.

For the study, researchers looked at data on 330 people from the Yukon Kuskokwim Delta region of southwest Alaska (70 percent of whom were overweight or obese). In participants with low blood levels of omega-3s, obesity appeared to increase levels of C-reactive protein and triglycerides (both linked to a higher risk of heart disease  and diabetes). However, among obese people with high blood levels of omega-3s, triglyceride and C-reactive protein concentrations were similar to those found in normal-weight study members. 

More: Omega-3 Fatty Acids

According to the study's authors, these findings suggest that omega-3s may protect against some of the harmful effects of obesity. Look for omega-3 rich fish such as halibut, herring, mackerel, salmon, sardines, and anchovies. 

7  Ginger

In a recent study from the journal Sleep, researchers identified another health hazard that may result from being overweight: excessive daytime sleepiness. In their analysis of 7.5 years of data on nearly 1,400 men and women, the study's authors determined that obesity and weight gain were closely linked to daytime drowsiness. What's more, obese people were more likely to be tired during the day no matter how much sleep they logged at night.

While making changes to your diet and exercise regimen are essential for slimming down, certain natural remedies may support weight-loss efforts as well. For example, there's some evidence that the herb ginger  may help promote weight loss. In fact, some preliminary research indicates that ginger may enhance thermogenesis (a biological process involved in burning calories).

More: Ginger for Weight Loss

Other natural remedies that show promise for weight loss include cayenne, green tea, and omega-3 fatty acids.

8  Yerba Mate

Here's more incentive to watch your weight: a recent report from JAMA Oncology shows that obese postmenopausal women face an increased risk of invasive breast cancer, compared to women of normal weight. Analyzing data on 67,142 postmenopausal women followed for about 13 years, the report's authors found that women with a body mass index greater than 35 had a 58 percent higher risk of invasive breast cancer and were more likely to develop large tumors.

While following a balanced diet and exercising regularly are essential for achieving and maintaining a healthy weight, certain natural remedies may help support your weight-loss efforts. For instance, there's some evidence that yerba mate may help with weight control by lowering dieters' odds of overeating. Often taken in tea form, yerba mate has also been found to protect against obesity-related health issues such as insulin resistance.

More: Yerba Mate for Weight Loss

Other types of tea may also help with weight loss. Preliminary research indicates that green tea, for example, may help promote weight loss by suppressing appetite and revving up metabolism.

9  Kelp Noodles

Clear and slightly crunchy, kelp noodles offer a no-cooking-necessary alternative to traditional pasta. Made from kelp, water, and sodium alginate (a form of seaweed-derived salt), kelp noodles can also serve as a wheat-free addition to the gluten-free diet.

Some fans of kelp noodles claim that the iodine-rich food can help with certain health conditions (such as thyroid disorders), promote weight loss, and protect against heart disease and osteoporosis. However, there's no evidence that eating kelp noodles can treat or prevent any type of health problem.

More: The Benefits of Kelp Noodles

For more ways to boost your intake of iodine (a trace mineral that helps nourish your thyroid and regulate your metabolism), try incorporating seafood (especially cod, sea bass, haddock, and perch) and sea vegetables (such as include wakame, arame, and hijiki, in addition to kelp) into your diet on a regular basis. 

10  Citrus

An antioxidant derived from citrus fruit such as grapefruit and oranges, naringenin may help ward off weight gain and other risk factors for type 2 diabetes, according to a recent animal-based study.

For the study, researchers fed a group of mice a high-fat diet in order to bring about symptoms of metabolic syndrome, a condition characterized by a cluster of health problems (such as high cholesterol, high blood pressure, and insulin resistance) linked to increased risk of heart disease and diabetes. A second group was fed the same diet, but also treated with naringenin. Study results showed that naringenin reduced cholesterol levels, prevented the onset of insulin resistance, and normalized metabolism of blood sugar. What's more, the naringenin-fed mice were protected from developing obesity.

The study's authors suggest that naringenin enhanced metabolic health by genetically reprogramming the liver to burn up excess fat rather than store it.

11  More Tips

In order to slim down, follow a balanced diet (including a wide variety of vegetables and fruits, whole grains, and lean protein), get at least two and a half hours of moderate aerobic exercise each week, and perform strength-training exercises at least twice weekly.

Alternative therapies like yoga, acupuncture, and tai chi may support your weight-loss efforts; however, none of these approaches can promote weight loss on its own. 

Sources

Fernandez-Mendoza J, Vgontzas AN, Kritikou I, Calhoun SL, Liao D, Bixler EO. Natural history of excessive daytime sleepiness: role of obesity, weight loss, depression, and sleep propensity. Sleep. 2015 Mar 1;38(3):351-60. doi: 10.5665/sleep.4488.

Gout B, Bourges C, Paineau-Dubreuil S. Satiereal, a Crocus sativus L extract, reduces snacking and increases satiety in a randomized placebo-controlled study of mildly overweight, healthy women. Nutr Res. 2010 May;30(5):305-13. doi: 10.1016/j.nutres.2010.04.008.

Joo JI, Kim DH, Choi JW, Yun JW. Proteomic analysis for antiobesity potential of capsaicin on white adipose tissue in rats fed with a high fat diet. J Proteome Res. 2010 Jun 4;9(6):2977-87. doi: 10.1021/pr901175w.

Jung CH, Jang SJ, Ahn J, Gwon SY, Jeon TI, Kim TW, Ha TY. Alpinia officinarum inhibits adipocyte differentiation and high-fat diet-induced obesity in mice through regulation of adipogenesis and lipogenesis. J Med Food. 2012 Nov;15(11):959-67. doi: 10.1089/jmf.2012.2286.

Lin GP, Jiang T, Hu XB, Qiao XH, Tuo QH. Effect of Siraitia grosvenorii polysaccharide on glucose and lipid of diabetic rabbits induced by feeding high fat/high sucrose chow. Exp Diabetes Res. 2007;2007:67435. doi: 10.1155/2007/67435.

Ludy MJ, Mattes RD. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Physiol Behav. 2011 Mar 1;102(3-4):251-8. doi: 10.1016/j.physbeh.2010.11.018. Epub 2010 Nov 18.

Makhoul Z, Kristal AR, Gulati R, Luick B, Bersamin A, O'Brien D, Hopkins SE, Stephensen CB, Stanhope KL, Havel PJ, Boyer B. Associations of obesity with triglycerides and C-reactive protein are attenuated in adults with high red blood cell eicosapentaenoic and docosahexaenoic acids. Eur J Clin Nutr. 2011 Jul;65(7):808-17. doi: 10.1038/ejcn.2011.39. Epub 2011 Mar 23.

Mulvihill EE, Allister EM, Sutherland BG, Telford DE, Sawyez CG, Edwards JY, Markle JM, Hegele RA, Huff MW. Naringenin prevents dyslipidemia, apolipoprotein B overproduction, and hyperinsulinemia in LDL receptor-null mice with diet-induced insulin resistance. Diabetes. 2009 Oct;58(10):2198-210. doi: 10.2337/db09-0634. Epub 2009 Jul 10.

Neuhouser ML1, Aragaki AK1, Prentice RL1, Manson JE2, Chlebowski R3, Carty CL4, Ochs-Balcom HM5, Thomson CA6, Caan BJ7, Tinker LF1, Urrutia RP8, Knudtson J9, Anderson GL1. Overweight, Obesity, and Postmenopausal Invasive Breast Cancer Risk: A Secondary Analysis of the Women's Health Initiative Randomized Clinical Trials. JAMA Oncol. 2015 Jun 11. doi: 10.1001/jamaoncol.2015.1546. [Epub ahead of print]

Pakhale S, Baron J, Dent R, Vandemheen K, Aaron SD. Effects of weight loss on airway responsiveness in obese adults with asthma: does weight loss lead to reversibility of asthma? Chest. 2015 Jun;147(6):1582-90. doi: 10.1378/chest.14-3105.

Yang L, Chen JH, Lv J, Wu Q, Xu T, Zhang H, Liu QH, Yang HK. Rice protein improves adiposity, body weight and reduces lipids level in rats through modification of triglyceride metabolism. Lipids Health Dis. 2012 Feb 13;11:24. doi: 10.1186/1476-511X-11-24.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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The Benefits of Oolong Tea

The Benefits of Oolong Tea

Can sipping this distinctly mellow tea boost your health?

A lesser-known type of tea, oolong tea is made from the leaves of the Camellia sinensis plant, the same plant used to make black and green tea. Unlike black tea, which is oxidized until the leaves turn a deep black color, oolong tea is partially oxidized. (Green tea leaves are steamed or pan-fired during processing, which keeps them from oxidizing.)

The Benefits of Oolong Tea

Oolong tea may offer certain health benefits when sipped regularly, according to proponents.

Health claims for oolong tea's benefits include reduction of cholesterol levels, preservation of heart health, treatment of digestive disorders, strengthening of the immune system, and formation of strong bones.

Here's a look at several key study findings:

1) Heart Disease

In a population study published in the Journal of Epidemiology and Community Health in 2011, researchers found that consumption of oolong tea was linked to a reduced risk of mortality from cardiovascular disease. Participants included 76,979 adults, all of whom were ages 40 to 79 and free of stroke, heart disease, and cancer at the start of the study. In surveying study members about their beverage consumption, the researchers determined that those who drank coffee, green tea, and/or oolong tea on a regular basis had a lower risk of heart disease (compared to those who didn't drink such beverages).

Related: Tea for Heart Disease

2) Diabetes

When paired with standard care, oolong may benefit people with type 2 diabetes, according to a small study published in Diabetes Care in 2003. After drinking 1,500 ml of oolong tea daily for 30 days, study participants (all of whom took oral diabetes medication as prescribed) experienced a greater reduction in blood sugar levels compared to those who drank water instead of tea.

Since the study only involved a total of 20 people with diabetes, the results need to be confirmed in larger studies.

Other studies that have investigated the association between tea consumption and diabetes risk have showed inconsistent results, with one study even finding a moderate positive association. The study, published in Diabetic Medicine in 2011, looked at data from 4975 male workers in Japan from 1999 to 2004 and found that oolong tea consumption was associated with an increased the risk of type 2 diabetes. 

Researchers cite pesticide residue in tea as a possible mechanism (a higher blood levels of DDT have been associated with a high prevalence of diabetes in the 1999-2002 National Health and Nutrition Examination Survey). It could be that those with or at risk for diabetes drink oolong because it is regarded as a healthy beverage. 

Related: Natural Remedies for Diabetes

3) Weight Loss

Several studies indicate that oolong tea may help promote weight loss. In a 2009 study of 102 overweight or obese subjects, for instance, researchers concluded that consumption of oolong tea could improve fat metabolism and, in turn, reduce body weight.

After six weeks of drinking oolong tea daily, 64 percent of obese subjects and 66 percent of overweight subjects lost more than 2.2 pounds. Overall, 22 percent of participants lost more than 6.6 pounds.

Previous studies suggest that oolong tea's anti-obesity effects might be due to its caffeine or polyphenol content.

The Takeaway

Although oolong tea can be a delicious addition to your beverage rotation, it's too soon to view it as a treatment for any condition. And while it may offer certain health benefits, it's important to consult your healthcare provider to determine how much might be appropriate for you. In some people, large amounts of caffeine may lead to a number of adverse effects (such as anxiety, increased heart rate and blood pressure, and the worsening of ulcer symptoms) or may not be right if you have certain conditions or are taking medication. 

Sources:

Hayashino Y, Fukuhara S, Okamura T, Tanaka T, Ueshima H; HIPOP-OHP Research Group. High oolong tea consumption predicts future risk of diabetes among Japanese male workers: a prospective cohort study. Diabet Med. 2011 Jul;28(7):805-10. 

He RR, Chen L, Lin BH, Matsui Y, Yao XS, Kurihara H. Beneficial effects of oolong tea consumption on diet-induced overweight and obese subjects. Chin J Integr Med. 2009 15(1):34-41.

Hosoda K, Wang MF, Liao ML, et al. Antihyperglycemic effect of oolong tea in type 2 diabetes. Diabetes Care. 2003 26(6):1714-8.

Mineharu Y, Koizumi A, Wada Y, et al. Coffee, green tea, black tea and oolong tea consumption and risk of mortality from cardiovascular disease in Japanese men and women. J Epidemiol Community Health. 2011 Mar;65(3):230-40. 8.

Rumpler W, Seale J, Clevidence B, et al. Oolong tea increases metabolic rate and fat oxidation in men. J Nutr. 2001 131(11):2848-52.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

Read More