Seven Foods That Fight Inflammation and Belly Fat

1. Fruits and vegetables

All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.

Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach

2. Green tea

This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.

3. Monounsaturated fats

These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado

4. Omega-3 fatty acids

Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon

5. Spices

Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.

6. Water

Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day. Remember: Add an additional 8 ounces of water for every 30 minutes of exercise as well.

7. Whole grains

Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine in the body.

Everything You Need to Know About Thyroid Disease

Overview

Studies estimate that disease of the thyroid gland is more common than diabetes or heart disease and often goes misdiagnosed or undetected. As many as more than 50 million people could be suffering thyroid dysfunction over the world. This small gland at the base of your neck controls functions throughout the entire body, including regulating other hormones, energy levels and metabolism. The master of many other hormones, thyroid dysfunction can wreak havoc, creating uncomfortable symptoms if hormone levels remain out of range. 

Understanding common symptoms of thyroid issues and when to seek medical advice could save your health. Read on for more information on symptoms to look out for as well as foods and lifestyle factors that support optimal thyroid function.

1. Symptoms That Indicate a Problem

Symptoms associated with thyroid disease are often caused by low hormone levels, also referred to as hypothyroid, which include weight gain or inability to lose weight, sensitivity to cold, weakness or fatigue, depression, pallor, constipation, poor memory, dry skin and hair and brittle nails. Signs of the less common condition overactive thyroid (hyperthyroid) include unintended weight loss, rapid heartbeat, high blood pressure, anxiety or irritability, trembling, insomnia, feeling hot or sweating more than usual and muscle weakness. Other potential thyroid symptoms include pain at the base of the neck or throat and swelling or a lump under the Adam’s apple area. Any pain or swelling is reason to seek medical advice right away. Keep in mind that many of these symptom groups can mimic other diseases, so it’s important to discuss the possibility of thyroid disease with your doctor. They will likely need to do some blood tests for more information.

2. Low Thyroid Activity: Hypothyroid

Low thyroid activity is also called hypothyroidism and is commonly caused by an autoimmune disease called Hashimoto’s disease, a problem in which the body attacks its own thyroid tissue causing it to not produce the hormone levels for optimal health. This disease is more common in women, especially those with autoimmune disease in their family. According to a study presented in the British Medical Bulletin, because lack of iodine is uncommon, the majority of cases are related to autoimmune disorders rather than a mineral deficiency. If you have symptoms of low thyroid, your doctor can perform some tests to see if you may have Hashimoto’s disease or other forms of hypothyroid. Elevated levels of TSH hormone are used to diagnose hypothyroid or another condition called “subclinical hypothyroid,” which the European Thyroid Journal describes as increased TSH hormone with normal levels of T3 and T4 hormones.

3. Overactive Thyroid: Hyperthyroid

Overactive thyroid is also referred to as hyperthyroidism and is less common than low thyroid dysfunction. It’s often caused by an autoimmune condition called Graves’ disease, which causes the body to produce too much T4. Again, this is more common in women than men, and symptoms will present with unintended weight loss, rapid heartbeat or tremors, high blood pressure, anxiety or irritability and trouble sleeping. If these types of symptoms present themselves, head to the doctor to get a blood test to assess thyroid function. Thyroid disease can often be treated with a daily medication: Your doctor can discuss options based on your unique needs.

4. Thyroid Cancer and Goiter

Pain in the neck or throat, swelling or a hoarse voice are reasons to get your thyroid checked out. Cancer can present itself through nodules, though the American Cancer Society cites that the majority of thyroid nodules are benign or noncancerous. Thyroid cancer is the fifth most common cancer in women, and typical treatments include surgery and radioactive iodine. Thyroid cancer is a type of cancer that is diagnosed at a younger age compared with other types -- two-thirds of all cases are diagnosed in people less than 55 years old. A goiter is caused by lack of the mineral iodine and causes a large, swollen lump at the base of the throat. With a goiter, the thyroid gland enlarges as it searches for iodine. Any sign of swelling or pain in the thyroid area should be assessed immediately.

5. Thyroid Screening

If you seek medical attention for your thyroid, you will hear terms like “T3,” “T4” or “TSH,” but what do they mean? T3 stands for “Triiodothyronine” and T4 stands for “Thyroxine”. T4 is made from T3, so it’s important to check both levels. The thyroid gland and the pituitary gland in the brain communicate constantly, and the pituitary tells the thyroid the correct hormone levels to pump out. This message is sent via TSH (thyroid stimulating hormone), so this is another level that will likely be checked. TSH level is used to diagnose hypothyroid because it will be elevated with this condition. The ideal balance between T3, T4 and TSH will create harmony in the body, but high or low levels can indicate a problem with disease, medications or thyroid hormone damage. If there are any suspected problems with thyroid nodules, an ultrasound may be ordered.

6. Thyroid and Weight

Studies have shown a correlation between increased body weight and decreased thyroid function. Elevated TSH hormone levels were strongly associated with metabolic syndrome, a cluster of symptoms associated with developing cardiovascular disease and Type 2 diabetes. Further, a higher waist circumference was associated in the same study with hypothyroid or low thyroid function. In the study, some cases with TSH in the normal range showed an incremental increase in weight with each one-unit increase in TSH hormone. This means as TSH levels goes up; weight goes up along with it. While there is research showing a link between hypothyroid and increased weight and belly fat, many people falsely associate struggles with weight as associated with thyroid dysfunction. Weight management can be difficult and multifactorial, so definitely discuss this with your doctor. But remember: Thyroid issues are not the only reason for being overweight or inability to lose weight.

7. When to Seek Help

If you believe you may have a thyroid problem, bring it up as part of the discussion next time you see your doctor. Clusters of symptoms of hypothyroid or hyperthyroid should definitely be addressed. For example, constantly feeling cold, struggling with being overweight, dry skin, brittle nails, fatigue or depression could indicate an underactive thyroid gland. Conversely, rapid heartbeat, feeling hot or increased sweating, trembling or weight loss could indicate an overactive thyroid. If you notice any swelling, pain or a lump at the base of your neck or throat, you should go in immediately to seek medical attention. A doctor will assess thyroid function with some simple blood tests and could suggest an ultrasound or other monitoring test to check this important gland and rule out thyroid disease. Keep in mind that most nodules are not cancerous.

8. Foods That Help

Iodine is the main nutrient associated with thyroid support because the body uses it to make T3 and T4 hormones. Foods high in iodine include ocean fish or other seafood, seaweed or sea vegetables, dairy and iodized salt. For the most natural source of iodine, try consuming food sources instead of taking supplements. Selenium and zinc are other important nutrients for the thyroid. Look for these in seafood, nuts and seeds -- especially Brazil nuts. A study shows that low vitamin D and selenium levels may increase the risk of developing autoimmune thyroid disease. Ask your doctor to check your vitamin D level because vitamin D is necessary for the body to create thyroid hormones T3 and to regulate TSH. The thyroid gland contains more selenium per gram than found in any other organ in the body, and even slightly low levels have been associated with autoimmune disease of the thyroid.

9. Foods That May Hurt

Some foods, at high intake levels, can have negative effects on the thyroid gland. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage can suppress the thyroid by raising TSH levels and have even been linked to increased rates in thyroid cancer when combined with low iodine intake. Keep in mind that studies that show negative results from cruciferous vegetables containing “goitrogen” compounds, which may enlarge the thyroid, were seen with higher-than-typical consumptions. A goitrogen is a compound that suppresses the thyroid by interfering with iodine, which could cause a goiter or swollen thyroid. This is not a reason to avoid these healthy foods in normal daily quantities, and cooking can reduce negative effects on the thyroid. Soy has also been linked to hypothyroid. Intake at the level of a common vegetarian diet may push subclinical hypothyroid patients into overt hypothyroidism. Studies have not supported that soy negatively affects the thyroid in healthy individuals with adequate iodine intake and normal thyroid function, consuming soy foods as a part of a healthy and balanced diet.

10. Other Healthy Thyroid Factors

Addressing lifestyle factors is an important part of assessing thyroid health because this gland governs so many functions in the body. Studies linking depression to decreased thyroid function are well documented: A review in the Journal of Thyroid Research states common abnormalities seen include elevated T4, low T3 and a lowered bodily response to TSH hormone. This study lists classic psychological symptoms associated with thyroid dysfunction as anxiety, irritability, emotional liability, impairment in concentration and dysphoria, or a generalized state of unease. Other lifestyle factors are also linked to thyroid problems -- smoking has been linked to increased risk for Graves’ disease, or hyperthyroidism. Because the thyroid governs so many functions in the body, it is important to consider aspects of physical and psychological health linked to this gland.

Source: www.livestrong.com

12 Workouts to Improve Your Mood

Overview

By nature, as humans we’re moody creatures. And, as much as we’d love to feel good and be happy and excited, it’s not always the case. Sometimes we’re anxious, distracted, sad, angry, exhausted, anxious, or stressed out. Here are some workouts that are best-suited for whatever mood you might be in today.

Angry? Try Kickboxing

Channel that red-hot anger into one fierce, calorie-torching workout with some kickboxing! When you're mad or upset, a fabulous way to get it out is kickboxing. Take all that aggression and anger and give it straight to the punching bag -- it's a truly healthy way to express it!

Rushed? Try H.I.I.T.

If you are feeling pressed for time, try H.I.I.T. (High Intensity Interval Training) to get your workout done in less time and blow off steam. After a warm up, try alternating 3 minutes of steady state effort (of about a 5 or 6 efforts on a 1-10 intensity scale) with 1 minute of all-out work (at about an 8 or 9 effort) using your favourite mode of cardio. This technique can work with cycling, running, etc. Not only will you maximize every second of your limited workout time, you’ll be putting your hurried, rushed energy to good use during each interval.

Distracted or Confused? Try Strength Training

Got a tough decision weighing on your mind? Try a good resistance training session. Strength training can help you feel grounded. In addition to your brain focusing on the movement and lifting those weights, your emotions will also benefit from a sense of direction.

Anxious? Try Walking

Filled with nervous or anxious energy? Take a walk! If you have a lot of nervous energy, a great way to deal with it is by, quite literally, walking it off. Walking for just a few minutes can calm your nerves and boost your mood, especially if you're outdoors. In fact, studies show that walking is a proven way to help lower stress levels, calm anxiety and even bolster your immune system.

Exhausted? Try Tai Chi

A low energy day isn’t the time to push you to the max during a workout. Instead, try turning your focus inwards and invigorate your body with a Tai Chi session. Not only can Tai Chi help replenish your energy, but research shows it can also help improve your sleep quality, lower stress levels and enhance your sense of well-being, all of which may help you prevent the source of your exhaustion in the future.

Lonely? Try a Bare Class

Up for some company during your workout? Hit the (other) bare for a healthier happy hour! If you are feeling social and want to spend time with friends, a group fitness class is a great option. There’s a real sense of camaraderie and fun in this type of group setting. Sweating side-by-side and commiserating together as you all “feel the burn” could help you get more out of your workout. Catch up after class at the juice bar or head out for a healthy dinner together – studies show that having social support may make you more likely to achieve your health and fitness goals.

Stressed? Try Cycling

Hop on a bike and pedal away your cares (indoors or out) to relieve stress, raise endorphins and give yourself time to think clearly so that you can handle stressful situations with more clarity. Whether you take your bike outside and hit the trails for some fresh air or lose yourself in the driving music of an indoor cycling class, you are guaranteed to feel better once you are done. Not to mention, tackling that challenging hill or sprint on the bike can also help you feel more confident and better able to handle the pressure you may be feeling. When you are completely in the moment and holding a pace that feels strong and powerful, you are no longer thinking of anything else but getting to the end of the road or the top of the hill.

Feeling Stuck? Try Running

Have you been trying to solve a problem or come up with a great idea for hours? Stop what you’re doing, and head out for a run. If you can't seem to find the right solution to a problem or your creativity has gone out the window, go for a jog. The repetitive nature of a running stride allows your brain to relax (since there are no complex steps to follow or movement patterns to master), while your body enjoys the uplifting rush of exercise-induced endorphins.

Worried? Try Yoga

Feeling worried? “Om” away your worries. Yoga is a great mind-body exercise that brings you into the present moment. Yoga helps quiet and calms your mind while engaging your body, making it hard to stay worried long during a practice. Through movement timed to breath, you naturally focus on the now, and let the worries of what-may-be just melt away. If you don’t have a yoga studio nearby, there are plenty of DVDs and books to choose from.

Motivated? Try Stair Climbing

Let your inspiration create some perspiration by tackling the stairs! Climbing stairs not only kicks your butt, but it offers a great endurance challenge and burns off plenty of calories too. Head to the step mill at the gym or take on a few flights of stairs indoors or out – there’s nothing like looking at the number of flights you’ve scaled to make you feel extra accomplished at the end of your workout!

Sad? Try Dancing

Upbeat music and the endorphins of exercise have both been shown to help combat feelings of depression and sadness, so next time you are feeling blue, turn up the radio and get moving! When you're sad you may not feel like dancing, but that's exactly why you should do it. Don’t feel pressured to head to a dance class – dancing solo may be best for when you are down. No need to worry about what you look like or what steps to follow -- just allow yourself to let loose and enjoy the movement and the music. It's kind of hard to feel sad when you have dance music playing.

Energetic? Try Zumba

If you’ve got energy to spare today, put it to good use with Zumba. This dance class is filled with infectious beats that are sure to put your extra energy to work and keep it going even after the workout is over! Pop into a class near you, or play Zumba Fitness on your Wii for a super-fun, high-energy sweat session.

www.livestrong.com

7 Brain Boosters

Stress and age can lead to memory loss. Supplements and lifestyle changes give you a head start to a healthy mind. So feed your brain by adding these items to your clean-eating program for a mental focus that's as sharp as the cuts on your body.

Brain Booster # 1: Sunflower Seeds

Eat more sunflower seeds and other vitamin-E-rich foods. A number of studies have linked higher intakes of vitamin E with improved brain functioning. People with higher levels of vitamin E were up to 15 percent less likely to suffer cognitive impairment.

As a potent antioxidant, vitamin E can protect brain membranes from the oxidative damage inflicted by free radicals.

Extra credit

The seeds of this sun-worshiping plant are also a stellar source of thiamine, a B vitamin that helps your body's cells convert carbohydrates into the energy your brain and muscles use to power themselves.

Brain Booster # 2: Canned Sardines

Over the past couple of decades, vitamin D has become the darling nutrient among nutrition researchers, and it's the real deal. This sunshine vitamin has been shown to offer protection from a number of maladies, and mental decline is one of them.

It appears that our brains require vitamin D for a variety of functions, including nerve signaling. The current daily adult requirement for vitamin D is 600 IU, and a two-ounce serving of budget-friendly canned sardines delivers about 150 IU.

For the health of your brain and other areas of your body, it's a good idea to also take a daily vitamin D supplement, especially during the winter months when vitamin D production from the sun diminishes greatly.

Extra credit

Sardines also supply healthy amounts of omega-3 fats, making it a definite brain-friendly catch of the day.

Brain Booster # 3: Eggs

Eggs—more specifically the yolks—are your go-to source for choline. Though choline doesn't get much ink, this essential nutrient is a known precursor for acetylcholine, a neurotransmitter involved in cognition and memory. So if you regularly forget where you put down those dumbbells, make sure to get cracking

Further, a study found that eating a breakfast that includes protein-rich foods such as eggs can enhance mental performance during the morning, possibly by improving blood-sugar numbers.

Extra credit

You can now seek out omega-3-enriched eggs for an extra dose of this brain-benefiting fat.

Brain Booster # 4: Yerba Mate

Its mid afternoon and you're brain is fogging over, so brew up a steamy mug of yerba mate tea for a mental boost. Research has shown that yerba mate—an herbal tea gleaned from a South American plant, and the national drink of Argentina—may enhance short-term brain power.

How? Well, it's likely that naturally occurring stimulants in yerba mate such as theophylline work to crowd out the brain neurotransmitter adenosine, which acts as a central nervous depressant and thereby promotes fatigue.

The benefit of using yerba mate for a jolt of energy is that it doesn't bring about the jitters in those who are susceptible to this unwelcome side-effect from drinking coffee. You can find loose-leaf or bagged yerba mate at many health-food shops or tea-focused stores.

Extra credit

A 2014 study in the journal "Nutrition & Metabolism" found that healthy volunteers who were provided yerba mate before exercise burned more fat.

Brain Booster # 5: Salmon

If you're suffering from a case of the winter blues that makes you want to hibernate on the couch rather than get busy on the gym floor, be sure to go fish. Studies suggest that higher intakes of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are present in salmon—as well as other fatty swimmers like sardines, sablefish, mackerel, and rainbow trout—can help fight off motivation-sapping depression.

These mega-healthy omega-3 fats help regulate certain brain neurotransmitters such as serotonin and dopamine that play a role in mood. Omega-3 also works to reduce inflammation in the brain, which can lessen psychiatric disturbances.

Extra credit

Salmon is also a source of vitamin D, which can help keep your brain as fit as your six-pack.

Brain Booster # 6: Beets

When it comes to brain health, red means go. Naturally occurring nitrates in beets and beet juice can increase blood flow to the noggin, which may help to improve mental performance and help combat cognitive decline.

The tastiest way to eat these flushed gems is roasted in the oven, but beet juice, which is particularly chock-a-block in nitrates, can be whizzed into protein shakes. You'll also find nitrates in spinach.

Extra credit

A number of studies have shown that nitrate's ability to bolster blood flow can also improve muscular performance during exercise.

Brain Booster # 7: Walnuts

When crunch time comes, don't forget to nosh on a handful of walnuts. Diet rich in walnuts may improve brain power, thereby making it easier for you to remember this list of brainy foods.

A synergy between the polyphenol antioxidants and omega-3 fatty acids in walnuts might be at work here to keep you as sharp as whip.

Extra credit

A recent study showed that adults who consumed 1.5 ounces of walnuts every day for eight weeks significantly reduced cholesterol levels and decreased their risk for coronary heart disease.