The Benefits of Intermittent Fasting
You may have heard of intermittent fasting before but have not been totally sure about what it is or how it can benefit you. There are so many reasons to switch up your eating habits to incorporate intermittent fasting, and it doesn't have to be super challenging either. The most popular method, where you stop eating after seven in the evening and only eat after eleven in the morning, gives your body an appropriate eight-hour window to eat the meals you want and not have to starve all day long. Read on to see if intermittent fasting may be right for your lifestyle and to find out all the potential benefits you can get from practicing it. Scientists have uncovered some real benefits to fasting that can make it better than following any insane diet you come across in the news today. Choosing to partake in intermittent fasting as opposed to typical calorie restriction for weight loss is said to be better for maintaining muscle mass. A study conducted by the University of Illinois found that between participants who restricted versus those who fasted, both groups effectively lost weight, but those who fasted retained more muscle mass than the restrictive group. For those who struggle with inflammatory diseases or high inflammatory markers, intermittent fasting could help you, too. The body normally creates inflammation to fight off different injuries, but the chronic kind of inflammation in the body actually causes diseases like diabetes or heart disease. Multiple studies back up the claim that intermittent fasting creates an anti-inflammatory effect in overweight individuals and can therefore reduce your risk for developing diseases associated with chronic inflammation.
Since medicine has not yet come up with a magical serum to help people live longer, intermittent fasting could be a method that actually does work. Studies conducted on rodents found that those who did not have unrestricted access to food lived 83% longer than those who did. Maintaining a fasting routine such as the 16:8 hour one above is a lot easier over a length of time versus trying to steer clear of food cravings. This translates to intermittent fasting being something you could potentially keep up for years and improves the rate of success for living longer and healthier.
Spices That Can Reduce Inflammation
Inflammation is a problem that doctors are seeing in patients a lot more often than they used to. It's a natural response in the body whenever an infection or injury occurs. Consequences can include heat, pain, swelling, and redness. Acute inflammation is usually a protective response, but it can also turn into chronic inflammation that restricts tissue function. When joints get inflamed, they can cause swelling and stiffness. Inflammation also happens more with rising obesity rates, which alarms doctors. However, anti-inflammatory foods can help. Chocolate, some nuts, and fish with omega-3 fatty acids can all help. There are also anti-inflammatory spices that can be added to a broader diet on a regular basis. They include: 1. Black Pepper: This spice has piperine as a chemical compound that is possibly effective in the early stages of acute inflammation. Black pepper also has great flavor and antioxidant and antibacterial benefits. 2. Cayenne: Even the ancients knew what hot chili peppers could do. Modern science identified natural compounds known as capsaicinoids that provide anti-inflammatory properties. This spice is also a digestive aid.
3. Cinnamon: This is a popular spice found in the flavoring of a lot of baked treats. You can keep an ample supply of this available for use on your breakfast cereal or even in your tea and coffee. 4. Clove: Cloves are useful as an expectorant, an anti-inflammatory, and for nausea or upset stomach. Use powdered cloves in savory dishes or baked goods. Whole cloves can add nutrients and taste to hot beverages. 5. Garlic: Garlic has anti-inflammatory properties proven by science that help anyone with arthritis. It only takes a little to do a lot, and fresh garlic can be used in most savory dishes. Roast a garlic head if you want a milder and sweeter taste to it. 6. Ginger: This is a zesty spice found in many different cuisines. Buy it in most grocery stores as either a fresh root or in powdered form. The anti-inflammatory properties have been known for a long time—it has been used for infections, headaches, and upset stomachs. 7. Turmeric: This yellow spice is a frequent component of Indian dishes. Most grocery stores carry it, and it has historical uses for treating liver disease, colds, infections, and wounds. Curcumin is a compound in this spice that might have anti-inflammatory properties.