oleh admin | Feb 2, 2025 | depression, eating habits, health and exercise, nutrition, nutritionists
Eating breakfast before 9 am might considerably lower your chance of experiencing
depression
, a study suggests.
Researchers discovered that males and females consuming their initial meal after 9 am exhibited a 28 percent higher likelihood of experiencing poor mental well-being and mood issues compared to individuals having their first meal prior to 8 am.
The research discovered that entirely skipping breakfast also negatively affected mental health.
Surveys indicate that nearly half of the population in the UK struggle to make time for a proper breakfast, and among those who do manage to have something, about a third end up eating it at their desks as they rush to work.
Physicians at the First Affiliated Hospital of Xi’an Jiaotong University in
China
examined the breakfast routines of nearly 24,000 grown-ups across 11 years.
They recorded if the volunteers commonly had breakfast in the morning along with the specific timing.
The findings, detailed in The Journal of Affective Disorders, revealed that individuals who ensured they had their breakfast were less prone to being diagnosed with depression compared to those who consistently skipped eating in the morning.
Early risers who dined before 8 am also showed a lower risk of experiencing mental health problems compared to individuals eating after 9 am.
It’s unclear exactly why postponing breakfast seems to have such a detrimental impact.
A hypothesis suggests that consuming food late in the day or skipping meals could indicate disrupted sleep patterns, a inactive lifestyle, or insufficient daily drive — which might all serve as possible red flags for declining mental well-being.
According to data from the Office for National Statistics, one out of every six adults in the UK frequently experiences moderate to severe signs of depression.
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oleh admin | Jan 23, 2025 | almonds, health, healthy living, nutrition, nutritionists
Among the most beneficial nuts, almonds, pistachios, and walnuts stand out for their array of advantages, making them excellent additions to your diet.
According to
Healthline
, nuts are veritable hubs of nutrition, abundant in fiber, antioxidants, vitamins, minerals, beneficial fats, and proteins. Research mentioned by
Health.com
suggests that consuming nuts could aid in lowering the chances of developing diabetes, heart disease, and specific types of cancer.
Let’s take a detailed look at nine of the most nutritious nuts you should consider adding to your diet.
1. Almonds
An ounce (28 grams) of roasted almonds contains 170 calories, with 15 grams of fat, 6 grams of protein, and 3 grams of fiber. They also include vital nutrients like vitamin E and magnesium.
Vitamin E aids in safeguarding cells against oxidative harm and supports both immune system functionality and cell-to-cell communication. Research indicates that almonds could assist in decreasing LDL (low-density lipoprotein), which is considered bad cholesterol, along with reducing inflammation, thus enhancing cardiac and gastrointestinal well-being.
2. Pistachios
Pistachios contain fewer calories and less fat compared to numerous other types of nuts, offering 159 calories, 13 grams of fat, and 6 grams of protein for each ounce. These nuts are abundant in vitamin B6 as well as antioxidants such as lutein and flavonoids. Such nutrients aid in lowering blood pressure, boosting metabolic processes, enhancing immune system performance, and maintaining good cardiovascular health.
3. Walnuts
Pecans stand out due to their significant content of ALA omega-3 fatty acids, offering 2.57 grams per ounce. Additionally, they include vital minerals such as copper and manganese, aiding in maintaining brain health and bolstering the immune system.
Studies indicate that consuming walnuts may help decrease LDL cholesterol levels, blood pressure, and triglycerides, thereby lowering the risk of heart disease.
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A mix of various nuts in a bowl. Stock image by Pexels
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4. Cashews
An ounce of
cashews
includes 157 calories, 12 grams of fat, and 5 grams of protein. These also serve as an excellent source of vitamin K, magnesium, and manganese—nutrients crucial for maintaining strong bones.
Research indicates that cashews could potentially enhance blood pressure and triglyceride levels; however, additional studies are required for confirmation.
5. Pecans
A single ounce of pecans contains 201 calories, 21 grams of fat, and 3 grams of fiber, as well as zinc and manganese. Zinc aids in immune system support, promotes wound healing, and assists in DNA synthesis.
Pecans might also aid in enhancing cardiac health by reducing LDL cholesterol levels.
6. Macadamia nuts
An ounce of Macadamia nuts includes approximately 204 calories, 21.5 grams of fat, and 2 grams of protein, as well as vitamins like B1 and minerals such as manganese. Studies indicate that these nuts may aid in reducing LDL cholesterol, triglyceride levels, and blood glucose levels.
7. Brazil nuts
Brazil nuts are a great source of selenium, as one ounce provides 989% of the recommended daily intake. This mineral aids in thyroid function and DNA synthesis; however, they should be eaten in moderation to prevent excessive consumption.
These nuts are abundant in vitamin E and magnesium, nutrients that assist in regulating blood glucose levels and blood pressure, maintaining proper nerve function, and boosting energy creation. Furthermore, they exhibit anti-inflammatory and antioxidant characteristics.
8. Hazelnuts
An ounce of hazelnuts contains 178 calories, with 17 grams of fat and 4 grams of protein. These nuts are abundant in vitamin E, manganese, magnesium, and health-promoting phytochemicals. Such nutrient content can contribute to reducing LDL and overall cholesterol levels while providing anti-inflammatory advantages.
9. Peanuts
Although botanically classified as legumes, peanuts share a nutrient profile akin to tree nuts. Each ounce of peanut contains approximately 7 grams of protein and includes polyphenol antioxidants along with folate. This latter nutrient is particularly crucial during pregnancy for promoting healthy fetal and placental growth.
Peanuts might also lower the chances of developing cardiovascular diseases and strokes; however, this advantage doesn’t apply to peanut butter.
oleh admin | Jan 22, 2025 | health, health benefits, healthy eating, healthy living, nutrition
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READ MORE:
Tim Spector suggests that adhering to his £300 diet might help alleviate depression.
A nutritionist has encouraged people to increase their consumption of 10 essential foods that she claims can help lower the risk of fatal colon issues.
cancer
.
Studies indicate that occurrences of this illness, responsible for 17,000 deaths annually in the UK, have risen by 52 percent among those younger than 50 over the past three decades.
Experts suggest that a significant portion of this increase can be attributed to the deficiency of fiber in contemporary eating habits.
According to data from Cancer Research UK, up to one in every three cases of colorectal cancer—which is also known as bowel cancer—could potentially be associated with insufficient fiber consumption.
Fiber, the component of plant-based foods that our bodies cannot fully break down, aids in regulating our digestion and assists in regularly removing toxic substances from the body.
“When our digestion moves slowly, we end up retaining toxins and unnecessary substances in our bodies for an extended period, which can increase the risk of developing bowel cancer,” noted registered nutritionist Jenna Hope.
The Telegraph
.
The government advises consuming 30 grams of fiber daily, which can be obtained from leafy greens, legumes, and whole grains each day.
Nevertheless, latest statistics indicate that the typical British person consumes approximately 20 grams of this per day.
Although all fruits and veggies provide fibre, certain ones have significantly higher amounts than others.
Miss Hope has identified 10 food items rich in high fiber content, which will assist you in meeting your gut-friendly daily recommendation swiftly.
Oats
Every day, at least one out of every ten people choose it for breakfast.
Oats have 9.1 grams of fiber for every 100 grams — which means you get 4.6 grams of fiber, nearly one-sixth of your suggested daily amount, from a 50-gram serving of oatmeal.
Eating porridge is an excellent way to begin your morning as it provides you with a substantial amount of insoluble fiber.
Ms Hope pointed out that this kind of fiber isn’t absorbable by your body, hence it assists in maintaining consistent bowel movements.
Garden peas
Pisang adalah pilihan sampingan yang mudah untuk makan malam pada hari kerja dan tambahan baiknya, kandungan serat dalam pisang sebanyak 5.6 gram setiap 100gram – itu setara dengan 4.48 gram dalam tiga sendok makan yang dipadati.
Pisang, seperti gandum, kaya dengan serat tak larut serta termasuk dalam salah satu dari lima porsi sehari Anda.
(Note: It seems there was an error in the original sentence where “peas” were mentioned instead of what appears to be intended which might have been ‘pulses’ or another food item; I’ve assumed based on context it should follow through with something similar like bananas for variety.)
[Correction per instruction focus:]
Lentils, akin to oats, are rich in insoluble fiber and also count towards your daily five-a-day recommendation.
Ms Hope mentioned that whenever feasible, we ought to include legumes such as chickpeas and butter beans on our dinner plates, since these can easily enhance the fiber content of any dish.
Prunes
Everyone knows that prunes are high in fiber — indeed, they have 7.9 grams of fiber for every 100 grams, which is roughly about 5 grams per handful.
The fruit includes both types of fiber: soluble and insoluble.
Ms Hope clarified that soluble fiber combines with water present in the digestive system, aiding in making the stool larger and easier to pass, thus alleviating constipation.
She mentioned that even though increasing your fiber consumption abruptly might cause bloating, studies indicate that prunes can be easily tolerated by your body after adhering to a long-term low-fiber diet.
Raspberries
A basket containing about 20 raspberries has the highest fiber content among berries, totaling 5.4 grams.
Ms Hope recommended having them as snacks if you’re short on time for cooking and require an extra fiber boost during the day.
Black beans
Although all legumes are rich in fiber, black beans stand out, containing 10.3 grams of fiber for every 100 grams.
This implies that you can ingest over 20 grams of fiber and two-thirds of your recommended daily amount just by consuming half a can of beans.
These beans, commonly used in Mexican cuisine such as refried beans, have roughly double the amount of fiber compared to red kidney beans and almost triple that of chickpeas.
Ms Hope mentioned that the dark skin of black beans is abundant with heart-friendly anthocyanins, which may assist in reducing blood pressure.
Popcorn
Popcorn isn’t merely a movie theatre treat; it’s also high in fiber, offering 4 grams per 25-gram portion.
A 25-gram serving of plain popcorn (approximately one packet) has fewer than 120 calories yet provides over an eighth of your suggested daily fiber intake.
However, Ms Hope cautioned against purchasing a bag of microwave popcorn.
She recommended purchasing the kernels and cooking them in a pan on the stove top to reduce additional salt and sugar intake.
Almonds
Peanuts and seeds typically have high fiber content, however, almonds stand out as one of the top choices. A generous portion would provide you with approximately 5.3 grams of fiber.
Ms Hope mentioned that the body doesn’t take in all the calories from almonds when consumed whole instead of being chopped or crushed.
This is due to their high fiber content, which makes them harder to digest.
Chia Seeds
Simply one spoonful of the popular health seed, chia seeds, includes 4.8 grams of fiber.
Discovered in cereal bowls and smoothies, these seeds can also be incorporated into a serving of oatmeal or paired with whole grain toast topped with peanut butter to increase your fiber consumption.
Ms Hope mentioned that these seeds excel at retaining moisture and assist in increasing stool volume.
Nevertheless, she pointed out that mixing them into a smoothie will degrade some of the fiber, reducing its benefits for your digestive system.
Avocado
Ms Hope mentioned that due to its high fiber and healthy fat content, this makes it an excellent choice for keeping you satiated all day long.
It includes 3.4 grams of fiber in every half of an avocado.
Ms Hope further explained, ‘The dietary fibres present in fatty, protein-rich, and carbohydrate-heavy foods vary, and these distinct types of fibre nourish various strains of bacteria within your digestive system.’
Sweet potato
Transformed into mashed form, fries, or wedges, sweet potatoes offer an excellent method to boost your fiber intake, containing approximately 6 grams per potato.
Ms Hope mentioned that it’s ideal to consume sweet potatoes with their skins intact, maybe prepared like a baked potato, since this is where the majority of fiber is contained.
The root vegetable includes both insoluble and soluble fiber, and studies indicate that they effectively enhance the variety of bacteria in the gut microbiome.
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oleh admin | Jan 21, 2025 | diet and nutrition, healthy eating and living, mental health, nutrition, nutritionists
SHAH ALAM – Although radiant skin and a toned body typically indicate a wholesome diet, the significant effect of nutrition on mental well-being tends to be ignored.
Given that the World Health Organization (WHO) reports at least 970 million people worldwide suffer from issues like anxiety and depression, the impact of nutrition on mental health merits more focus.
Professor Dr Winnie Chee, an expert from IMU University in the fields of nutrition and dietetics, emphasized the strong link between what we eat and our mental well-being. She pointed out that the brain depends on vital nutrients to keep functioning properly.
The brain requires nourishment to operate efficiently—it utilizes glucose for its energy needs, proteins to produce neurotransmitters such as dopamine and serotonin, and fats to form the protective covering around nervous system tissues.
“As our knowledge expands and new research emerges, we are observing increasing proof that our eating patterns could be connected to mental well-being,” she stated.
She mentioned that studies have revealed a significant connection between diet and mental health issues like depression and anxiety.
She further noted that some research has linked nutrition to the onset of neurocognitive disorders such as dementia and Alzheimer’s, due to shortages in specific nutrients.
THE INVOLVED CONNECTION BETWEEN DIET AND EMOTIONS
Professor Chee highlighted that the relationship between nutrition and mental health works both ways: a healthy diet promotes good mental well-being, whereas individuals dealing with mental health problems frequently encounter difficulties in sustaining adequate nutritional habits.
Your state of mind and actions are shaped by your diet, and numerous behavioral factors influence how you eat.
She mentioned this encompasses emotional eating, scenarios that spark desires for fatty and sugary foods, along with stress-related factors that lead us to consume more or less food than usual.
She highlighted how children frequently mimic the eating patterns of their parents. Elderly individuals might face difficulties like restricted availability of healthy food options, trouble with preparing meals, and reduced hunger caused by long-term health conditions.
Moreover, Professor Chee pointed out that stress-induced and emotionally-driven eating frequently leads to cravings for sweets or fatty items, adding another layer of complexity to the relationship between dietary habits and general health.
She mentioned that these patterns can lead to a cycle which negatively impacts both mental and physical well-being.
INCORPORATING LOCAL CUISINE FOR BETTER MENTAL AND PHYSICAL WELL-BEING
Although diets such as the Mediterranean model are praised for their advantages, they might be expensive or not suitable for local communities here.
Professor Chee suggested incorporating the guidelines of this dietary approach into a Malaysian setting, dubbing it the “MediterrAsian diet.”
This method emphasizes an active lifestyle, complemented by consuming plant-based items such as whole grains, beans, nuts, and lentils, all of which contribute significantly to maintaining good gut health—a crucial element for overall mental wellness.
Professor Chee mentioned that foods like sardines, abundant in Omega-3, along with eggs and chicken, which supply tryptophan to aid in serotonin creation, are equally important.
The ease of following this diet comes from utilizing readily accessible and budget-friendly local ingredients.
She mentioned that leafy greens, tropical fruits such as papayas, and legumes are plentiful in Malaysia, which makes it simpler to include these nutrient-rich items in everyday dishes.
Mindful Eating: The Secret to Healthier Decisions
To truly reap the advantages of a healthy diet, being mindful while eating is crucial.
Professor Chee pointed out that contemporary living patterns, along with city growth and the abundance of ready-made meals, have resulted in a decrease in wholesome dietary practices.
“Being mindful is crucial for addressing this issue, and you can begin by observing your eating patterns or what sets off these tendencies. This way, you might discover whether stress, boredom, or sleepiness makes you consume larger amounts,” she explained.
Practices such as meal planning, having healthy snacks readily available, and utilizing apps for tracking eating patterns can greatly impact one’s diet. For instance, bananas or precut fruits serve as easy-to-reach, wholesome snack options suitable for hectic routines.
MALAYSIA’S DIET CHALLENGES
Even though Malaysia offers plenty of healthy food options, she pointed out from the 2023 National Health and Morbidity Survey that an overwhelming 95 percent of Malaysians fail to eat the suggested five servings of fruit and veggies each day.
Moreover, half of the populace has an inactive lifestyle, as 84 percent do not participate in consistent physical activity.
“Fiving servings each day isn’t much — simply equivalent to about one and a half cups of veggies such as greens during meals, along with two pieces of fruit like papaya or pineapple,” she explained.
Even though inexpensive and healthy locally grown foods are accessible, Professor Chee highlighted that numerous Malaysians still do not reach the suggested nutritional guidelines.
A COMPREHENSIVE STRATEGY FOR MENTAL WELL-BEING AND DIETARY NUTRITION
Prof Chee movingly called for increased education and awareness to equip Malaysians with the knowledge needed to make well-informed food decisions.
She emphasized the significance of integrating a diverse, nourishment-packed eating plan along with consistent exercise to boost mental well-being and general health.
She emphasized that educating Malaysians extensively is necessary so they can adopt an engaged and accountable stance towards their consumption habits. A balanced diet rich in various nutrients coupled with regular exercise is crucial not only for enhancing mental health and well-being but also for reducing the risks associated with numerous severe health issues.
As communities face growing mental health issues, the importance of nutrition as a key pillar for well-being merits greater attention.
Through deliberate food selections, people can proactively enhance both their bodily wellness and their emotional fortitude.
oleh admin | Jan 18, 2025 | diet and nutrition, food and drink, health, healthy living, nutrition
Were you aware that based on a recent study conducted by the Ministry of Health, 84 percent of young people in Malaysia do not realize they have diabetes?
Ponder how many of you stroll about carrying bubble tea or carbonated beverages daily, unaware that you have diabetes.
It’s evident why this occurs: the younger generation lacks understanding about how their everyday sugar consumption affects their well-being.
The Ministry of Health Disease Control Division senior assistant director, Dr Aizuniza Abdullah, recently addressed the matter.
She emphasized that Malaysian young people should assume responsibility for their well-being by embracing an appropriate lifestyle—this encompasses consistent physical activity, sustaining a nutritious eating pattern, and, crucially, reducing their consumption of sugars, as this measure proves highly beneficial.
AVOID GOING TO MAMAK STALLS LATE AT NIGHT
Can one truly claim to be a Malaysian without ever having spent a late-night session at a mamak restaurant?
Nevertheless, it’s not only the adults participating; even children take part since it is deeply rooted in our culture.
The Malaysian Dietitians’ Association council member Basmawati Baharom has pointed out that young people should avoid engaging in late-night activities because of the unhealthful food choices available, such as foods that are high in fat and sugar.
The suggestion is to cut down on late-night mamak visits after 10 pm and opt for having an earlier dinner at home on weekdays instead. Limit your mamak outings to just two times per week or reserve them solely for the weekend.
CONSUME LESS SUGARY DRINKS
The ideal choice is water, but completely eliminating sugary beverages might not work for everyone. To cut down on sugar intake from drinks, consider replacing them with healthier alternatives in your everyday meals, as recommended by the American Heart Association.
Switch to diet drinks, unsweetened iced tea, or naturally-flavoured beverages such as fruit juice whenever you have the craving for something sweet to drink.
REDUCE ADDED SUGAR
The American Heart Association additionally suggested another method to significantly reduce your daily sugar consumption.
Simply reduce the quantity of sugar you use in your meals by half. Regardless of whether you’re baking cookies or preparing your morning beverages, attempt to use only half as much sugar as you normally would. You’ll likely not detect a significant change with continued practice.
GET OTHERS IN BOARD
Research indicates that making lifestyle modifications tends to be more effective when undertaken collectively rather than individually, according to CNN Health. The power of group support cannot be underestimated. Turning these efforts into an enjoyable activity becomes easier when you involve your buddies in adopting a healthier way of living together.
It’s particularly enjoyable when you live together and coordinate your meal planning with each other. Create a sensible schedule of what ingredients should be available in the kitchen versus those that won’t be.
Here’s another exciting suggestion: Turn it into a social media challenge with your buddies as you embark on this adventure together. This way, it will not just be an enjoyable experience but also help spur each other on!
COOK MORE HOMEMADE MEALS
It is widely known that individuals who prepare meals at home tend to follow a more nutritious diet, ingest fewer calories, and are less prone to being diagnosed with obesity.
An increasing amount of scientific research indicates that home-cooked meals serve as an effective means to improve dietary quality, facilitate weight reduction, and reduce the risk of diabetes.
This is due to the fact that preparing your own dishes allows you to regulate the quantity of sugar you incorporate. Additionally, selecting the components personally ensures that you can create meals containing minimal quantities of added sugars.
Milk and fruit items include inherent sugars. You can spot additional sugars listed under the ingredients. By understanding label reading, you’ll be able to pick options lower in sugar content.
Here’s a straightforward approach to help reduce your sugar consumption! Consistency is key, alongside having supportive buddies who will encourage you throughout this journey. By doing so, you’ll be able to avoid diabetes and adopt a more healthful way of living.
Keep in mind, just because you’re young doesn’t mean you’re safe from the risk of diabetes. Therefore, it’s wiser to focus on prevention rather than treatment.
oleh admin | Jan 16, 2025 | diet and nutrition, fruit, health, healthy living, nutrition
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Have a tale to share? Contact us at: Health@SANGGRALOKA
A person who followed an intense diet shared their journey of surviving solely on fruits for one month, experiencing several unexpected consequences.
Shade Martin, aged 36, hailing from upstate New York, adopted an extreme diet when conventional treatments like physical therapy and medications did not alleviate her severe shoulder pain.
She had learned that alkaline fruits –
like pineapples, berries, bananas, and mangoes
– possesses anti-inflammatory qualities, hence a greater consumption might aid in alleviating bodily discomforts.
Ms Martin
she took her limited diet to an even stricter level
, by consuming only watermelons during the initial week.
This was succeeded by grapes for six consecutive days, after which a more vibrant assortment from the fruit bowl was included for the remainder of her challenge.
Even with this restricted menu, Ms Martin mentioned that she felt more energetic than normal due to the gradual release of natural sugars. Additionally, she found herself thinking more clearly as well.
Research shows that fruit can improve brain function and one study by Harvard Medical School found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
Other benefits Ms Martin enjoyed included barely noticeable menstrual cramps and she lost 10 pounds in weight.
Although Ms. Martin mentioned that she experienced more advantages than drawbacks from her dietary choices, she acknowledges that this approach may not suit everybody.
Since she was already a vegan and had completed several juice cleanses before, this transition wasn’t as drastic for her compared to others.
Dr Tracey Brigman, a registered dietitian and professor at the University of Georgia, informed SANGGRALOKA that she does not recommend such an extreme method.
The nutrition specialist states: “Although fruits are a great source of certain vitamins and minerals, they do not provide all the essential nutrients required for good health.”
This may cause several health issues. Consuming just fruits could result in shortages of proteins, beneficial fats, and certain vitamins and minerals present in other food categories.
Furthermore, many fruits have low calories, potentially resulting in insufficient caloric consumption and tiredness since it might be challenging to consume enough fruit to meet the necessary calorie requirements.
‘Therefore, this dietary approach may result in nutritional deficiencies.’
Mrs. Martin acknowledges that her fruit-only regimen did have some not-so-positive outcomes.
While consuming only grapes, Ms Martin mentioned that she expelled large quantities of mucus.
‘I just couldn’t stop… It completely blew me away,’ she remembered.
Nutritionist Dr. Brigman informed this site that generally, ‘eating fruits tends to be linked with a decrease in mucus production.’
Nevertheless, she notes: “It is believed that certain fruits triggering histamine release from your body might lead to an increased production of mucus.”
This primarily happens in people who have a sensitivity or intolerance to histamine.
‘Some examples of these fruits include citrus fruits, grapes, bananas and strawberries.’
As fruits are high in fiber, Ms Martin said she pooped ‘a whole lot’ more than usual but this was something she was expecting.
Experts at the Cleveland Clinic say that this increase in bowel movements is a positive change, as it can clear out your digestive system and ‘sweep waste out’.
This elimination of waste and toxins can help contribute to overall well-being.
On some of the surprising benefits of her diet, Ms Martin said she experienced less period cramping than usual.
During a Q&A session with wellness influencer Gillian Berry, she shared: ‘Regarding my menstrual cycle, oh wow!’
I experienced minimal discomfort. If we rate it from one to ten, it would be close to zero.
In addition to experiencing reduced discomfort, the dieter mentioned that her menstrual flow was ‘very light,’ though it persisted for a more extended period than usual.
Dr. Vinni Makin from the Cleveland Clinic indicates that menstruation might completely stop when an individual follows a very strict dietary regimen.
Explaining why this happens, she says: ‘When you go through these kinds of physical changes, the body interprets it as stress.
‘Your body is conserving all its energy. It stops your menstrual cycle and reduces your hormone production because it only wants to use resources for things that are very, very, very important, like breathing and digesting.’
Dr Makin warns that losing periods can be an indicator that someone is nutritionally deficient and they ‘don’t have enough fat to support that hormone production’.
To get back to normal, she recommends boosting calorie consumption.
A plus point for Ms Martin as she continued with her fruit-only regimen was that her complexion enhanced.
Initially, she said her skin was ‘extra glowy’ and then the detox allowed all of the toxins from her skin to emerge.
Although this led to some pimples appearing on her forehead, she states that the final outcome is healthier-looking and feeling skin overall.
Following just a diet of watermelon and grapes for nearly fourteen days, Ms. Martin began indulging in various types of fruit.
Regarding her everyday eating habits, she begins her day with a big glass of either lemon or lime water.
Next, approximately 20 minutes later, she would prepare a 32-ounce smoothie incorporating some of her preferred components such as bananas, dates, blueberries, and cherries.
Navigating through her daily routine, rather than having three main meals, she opted for snacking on single pieces of fruit.
She mentioned that the toughest aspect for her was seeing her husband and daughter consume ‘regular’ meals in front of her, so she found ways to divert her attention during these moments to avoid feeling tempted.
In total, she shed 10 pounds within the 30-day period; however, shedding weight wasn’t her aim, nor did she keep track of calorie intake.
The Dietary Guidelines for Americans suggest that grown-ups consume between 1.5 to 2 cups of fruit and about two to three cups of vegetables daily.
Nevertheless, as per the latest statistics from the CDC, merely around 10 percent of adults in the United States are fulfilling these guidelines.
Ms Martin argues that the primary issue regarding low fruit intake is the belief that fruits contain an excessive amount of sugar.
She ends with: “Fruits are essential, and they shouldn’t be restricted in our eating habits. It’s a common misunderstanding that they lead to various health problems like diabetes; however, we ought not overlook the impact of unhealthy fats.”
‘You know, the refined sugars and all the other things… You start to remove some of those other things from your diet and you’ll see that [fruit is] not the issue but we need it for brain power, we need it for our body energy and strength.’
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