Skipping breakfast causes weight gain, study

According to a latest study, skipping breakfast can disrupt the body's internal clock and cause weight gain, even if one does not overeat for the rest of the day. Skipping breakfast has been linked withobesity, type 2 diabetes, hypertension and cardiovascular disease, but the precise impact of meal times on the body's internal clock wasn't as clear up until now.

The study conducted by researchers from Tel Aviv University (TAU) and Hebrew University in Israel found that the effect of breakfast on the expression of "clock genes" that regulate the post-meal glucose and insulin responses of both healthy individuals and diabetics.

"Our study shows that breakfast consumption triggers the proper cyclic clock gene expression leading to improved glycaemic control," said Daniela Jakubowicz of TAU.

"The circadian clock gene not only regulates the circadian changes of glucose metabolism, but also regulates our body weight, blood pressure, endothelial function and atherosclerosis," said Jakubowicz.

"Proper meal timing - such as consuming breakfast before 9:30 am - could lead to an improvement of the entire metabolism of the body, facilitate weight loss, and delay complications associated with type 2 diabetes and other age-related disorders," she said.

18 healthy volunteers and 18 obese volunteers with diabetes were examined for the study. The study took account of their breakfast and lunch patterns, and in a test day featuring only lunch.
On both days, the researchers conducted blood tests on the participants to measure their postprandial clock gene expression, plasma glucose, insulin and intact glucagon-like peptide-1 (iGLP-1) and dipeptidyl peptidase IV (DPP-IV) plasma activity.

"Our study showed that breakfast consumption triggers the proper cyclic clock gene expression leading to improved glycaemic control," said Jakubowicz.

"In both healthy individuals and in diabetics, breakfast consumption acutely improved the expression of specific clock genes linked to more efficient weight loss, and was associated with improved glucose and insulin levels after lunch," she said.

On the other hand, in the test days featuring only lunch - when participants skipped breakfast - the clock genes related to weight loss were down-regulated, leading to blood sugar spikes and poor insulin responses for the rest of the day, Which goes on to indicate that missing out on breakfast leads to weight gain even if you are not overeating the rest of the day.

"The fact that we can change the gene's expression in just four hours is very impressive," said Jakubowicz.

These morning skincare mistakes are actually ageing you

© Provided by Associated NewsWhat does your morning skincare routine involve, a quick wash and go with a little water?

Or are you a bit more organised, popping on some moisturiser between mouthfuls of cereal?

Both aren’t really enough, these morning skincare mistakes are actually ageing you.

1- Using a facecloth for more than a day

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We agree that using a face cloth with a cleanser or cleansing oil is great for exfoliating while you clean your face.

Using an old washcloth, unfortunately, exposes you to bacteria from dirt, old makeup, dead skin cells, and more.

All of these can accumulate on the cloth, and since it usually remains moist after you use it, you’re popping back on yesterday’s grime. Ugh.

2- Not cleaning at all

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This one’s a big mistake if you want younger looking skin, not older.

While you’re sleeping at night, oil and bacteria build up on your skin from your pillow, blankets, your hands (if you touch your face), and your hair.

You also sweat and shed dead skin cells, wash these off in the morning to save your skin from breakouts and dullness.

3- Leaving skin to dry out

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Once you’ve cleansed your skin there’s got to be no hanging about with the rest of your routine.

Allowing your skin to dry out waiting on serum and/or moisturiser lets it dry and lose moisture causing tightness.

The minute you pat skin dry get that extra beauty on ASAP.

4- Don’t use too much anti-ageing

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Morning really isn’t the time to address anti-ageing.

Effective treatment like retinoids and peels are best done overnight away from any sunlight.

More than anything this can age you, as these types of treatments can make skin sensitive.

5- Never forget sunscreen

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Pic: La Roche Posay Hydraphase Riche UV

If you’re using sunscreen every morning, great, you’re helping to protect your skin and preserve its youthful appearance.

But people use either too little or rely on it in makeup.

To slow ageing everyday, use a sun factor in a moisturiser that’s hydrating too or apply a straightforward sunscreen over your moisturiser.

The post These morning skincare mistakes are actually ageing you appeared first on EVOKE.ie.

Daily consumption of cheese linked to reduction in heart attack, stroke risk

All cheese is rich in vitamins, minerals and proteins which help protect against cardiovascular disease.

New Delhi: Used as a main ingredient in many dishes and as a taste enhancer

in some, cheese is a gourmet lover's delight.

However, cheese is often on the list of things to avoid for those who want to 

lead a healthy life. But, cheese lovers now have a reason to rejoice!

According to a new research, eating a daily portion of cheese could reduce the

 risk of fatal heart attacks and stroke.

This comes just months after a previous study found that cheese could hold 

the keys to a longer life.

According to the research, a daily portion of the size of a small matchbox 

reduces the chances by 14 percent. All cheese is rich in vitamins, minerals 

and proteins which help protect against cardiovascular disease.

Cheese also contains high levels of calcium, which means that although it is 

high in fat, less of that fat is absorbed by the body.

Participants eating around one-and-a-half ounces (40g) a day saw the greatest

reduction in risk to their health.

The scientists said the research also showed cheese boosted levels of 

so-called "good" cholesterol while reducing levels of "bad" cholesterol.

Reacting to the latest study, Ian Givens, Professor of Food Chain Nutrition at 

Reading University, said calcium from dairy products such as cheese played a

vital role in reducing fat in the body.

He said, "They do seem to be associated with a reduced risk of cardiovascular 

disease and - particularly with yoghurt - Type 2 diabetes, which is an area of 

research we are trying to develop because there are 700 new cases every day.

 The biggest element in cheese appears to be the close association between 

calcium and 

fat."

Adding, "There is a link between the fat and calcium which makes the fat less 

digestible."

Sophie Clarke, of the British Cheese Board, said, "Far from having a negative 

effect, a number of large studies have shown dairy products to have a 

protective effect on factors relating to heart health. Looking specifically at 

cheese, a number of studies show no association between eating cheese and 

heart disease."

The study was published in the European Journal of Nutrition.

10 natural ingredients that will help you retain perfect skin

Who says herbs can only be used to add flavour to food? If used judiciously, they are a good source of vitamin for the skin. According to Ayurveda, natural glowing skin is a reflection of the overall health of a person. Herbs used in Ayurveda are basically used to eliminate the vitiated tri-dosha from the body and purify the skin. Here are 10 herbs which can be used to get a naturally healthy complexion.

1) LICORICE FOR DEPIGMENTATION

Commonly known as mulethi, licorice has a mild smoothening and brightening action that helps in reducing hyper pigmentation and sun damage. Licochalcone A, an active ingredient in licorice acts as a shield and protects the skin from ultraviolet rays and blocks melanin production. The root extracts are potent for red, acne-prone skin and for dull and dehydrated skin. How to use 1tbsp licorice powder and 1 tsp oats powder; make a paste with milk for oily skin and with rosewater for dry skin.

2) SAFFRON FOR RADIANT SKIN

Saffron, or kesar, is an excellent skin toning agent. It helps in eliminating blackheads and unclogging pores. Saffron also scavenges the free radicals and promotes blood circulation to the face, thereby ensuring that the skin looks toned and firm. Its anti-inflammatory nature, due to the presence of antioxidants, enables it to be used in fighting fine lines, and patchy skin. How to use Soak a few filaments in milk. Apply this milk for five to ten minutes.

3) ALMOND TO REMOVE DEAD SKIN CELLS

Almonds are really good for skin as they contain a good amount of vitamin E, an antioxidant, which helps in preventing cell damage and in checking the damage caused by sun's rays. Almond milk especially is rich in proteins and vitamins and helps in keeping the skin hydrated. Almond oil, on the other hand, is a brilliant moisturiser as it contains olein, glyceride and linoleic acid. It works to prevent acne, blackheads, as well as very dry and prickly skin. It helps to bring a glow to your skin and acts as a mild disinfectant for wounds. How to use Soak a few crushed almonds in milk and use it as a scrub.

Also read: Dear men, you need to STOP making these 3 terrible skincare mistakes

4) CINNAMON TO TREAT ACNE

Cinnamon is said to improve fine lines by plumping and firming the skin. This means that using cinnamon can stimulate blood vessels and bring blood to the surface of the skin. Being antiseptic in nature, it also helps in the treatment of acne and pimples. How to use Use a mixture of three drops of cinnamon essential oil and 2 tbsp almond oil. Apply this mixture to fine lines on the skin, avoiding eyes. The skin soon plumps out and fine lines become less visible. You can also mix 1 tbsp cinnamon powder and 3 tbsp honey and apply the paste on pimples.

5) SANDALWOOD FOR OILY SKIN

The toning effects of sandalwood help in shrinking skin pores, thus giving the skin an even texture besides preventing sagging and ageing. Its antiseptic, anti-inflammatory and disinfectant properties help in reducing pimples and acne. How to use Mix fuller's earth with sandalwood powder and rosewater; the pack is good for oily skin.

6) TOMATO TO REDUCE OPEN PORES

There are several benefits of tomato juice for the skin; it helps in balancing pH, tightening pores, treating sunburn, reducing irritation and curing acne. Tomato has lycopene which acts as a skin safeguard against sun damage. How to use Use tomato juice alone or along with other beneficial ingredients to maintain healthy skin, as well as to treat common skin problems.

7) WHEATGRASS FOR YOUTHFUL SKIN

Anti-bacterial in nature, wheatgrass detoxifies the body and helps to normalise red blood cell counts. It helps to rejuvenate the body, fights deleterious effects of age, and is referred to as the "plasma of youth." Loaded with vitamins A, C, B complex and E, super oxide dismutase (SOD), chlorophyll, multi minerals, amino acids, and enzymes, it acts as a natural skin ointment against acne and eczema. How to use Helps soothing sunburnt skin. Take 1 tbsp wheatgrass powder, 3 tbsp water and cotton balls. Mix it, apply on the affected area with cotton ball.

8) NUTMEG FOR PUFFINESS

Macelignan present in nutmeg eliminates fine lines, wrinkles and sagging skin by replenishing adipose tissue beneath the skin. The stimulating properties of this spice restore and rejuvenate the skin by getting rid of dead cells. Its anti-inflammatory, anti-viral and anti-microbial properties help eliminate pimples and spots. How to use Mix nutmeg powder and milk and apply it as a face pack.

9) NEEM TO GET RID OF BLACKHEADS

Also known as Indian Lilac, neem proves to be a miracle for problematic skin, due to its anti-fungal and anti-bacterial properties. It is a boon for those with sensitive or oily skin. Neem contains Vitamin C, which helps in getting rid of skin problems like blackheads and pigmentation. How to use Boil a few neem leaves. Strain the liquid and let it cool. Apply to skin as a toner.

10) ASHWAGANDHA TO FIGHT DRY SKIN

Ashwagandha contains high levels of antioxidants that savage the free radicals to fight wrinkles, dark spots, fine lines and blemishes. It also protects from skin cancer and is good for healing wounds. It is also useful for treating keratosis, a condition that leads to rough and dry skin. Consume three grams of ashwagandha with water twice a day to treat it. How to use Take 1 tsp ashwagandha powder and 1tsp sandalwood powder. Mix it with fresh aloe vera pulp to make a paste and apply it as face mask.

PROTECT YOUR KIDNEYS WITH THESE TIPS

Maintaining the health of your kidneys is essential for bodily function. They help remove waste products, control the production of red blood cells and balance your body’s fluids.

In order to protect your kidneys, you may have to make some simple lifestyle changes. For instance, cut down on pain medications; they may reduce blood flow to the kidneys, quit smoking, and eat more fruits and vegetables – garlic, apples, and blueberries.

Without proper care, one may develop kidney disease. According to the National Kidney Foundation, “1 in 3 American adults is currently at risk for developing kidney disease.” It’s important to get routine kidney function blood tests to ensure that your kidneys are working properly.

Drink water, but don’t overdo it. Water is needed to help the kidneys function properly. It helps them dissolve nutrients and ensures that bacteria, proteins and waste products don’t build up in the kidneys and bladder.

STOP SMOKING

It is well-known that smoking can increase the risk of kidney disease in people with diabetes. A study now shows that smoking may lead to dangerous changes in kidney function in otherwise healthy people as well.

CUT DOWN ON PAIN MEDICATIONS

Be careful when consuming pain medications – especially analgesics. They may help control your pain, but if there is decreased kidney function, you should avoid them at all costs. They reduce blood flow to the kidneys, according to the National Kidney Foundation. Check with your doctor to be sure if you can use certain medications.

EXERCISE REGULARLY

The National Kidney Foundation explains that exercise is important because it controls blood pressure and cholesterol, helps maintain a healthy weight, promotes a better night’s sleep, and, most of all, it prevents kidney disease.

KEEP BLOOD SUGAR UNDER CONTROL

If you have diabetes, it’s important to keep your blood sugar under control in order to protect your kidneys.

Make sure you exercise, consume a healthy diet of fruits and vegetables and cut out alcohol.

REDUCE SODIUM INTAKE

It is imperative to lower your sodium intake in order to protect your kidneys. According to the World Action on Salt & Health, “a high salt diet will alter this sodium balance, causing the kidneys to have reduced function and remove less water resulting in higher blood pressure. This puts strain on the kidneys and can lead to kidney disease.”

EAT MORE FRUITS AND VEGETABLES

If you are trying to protect your kidneys or are suffering from kidney disease, it is important to eat your fruits and vegetables. Some of the best foods to eat include red bell peppers, garlic, apples, blueberries, fish, egg whites and cabbage.

AVOID DRINKING ALCOHOL

The National Kidney Foundation explains that your kidneys filter harmful substances from your blood and one of these substances is alcohol – “alcohol can cause changes in the function of the kidneys and make them less able to filter your blood.” It also affects the ability of your kidneys to keep the right amount of water in your body.

MONITOR YOUR BLOOD PRESSURE

According to research, “high blood pressure is the second leading cause of kidney failure in the United States after diabetes.” It’s extremely important to monitor your blood pressure; high blood pressure can damage the blood vessels in the kidneys and lessen their ability to work properly.

9 Incredible Health Benefits Of Coffee

Coffee is such a staple in the American diet. From morning wake-up call to decaf with dessert, coffee is the beverage that Americans are drinking all day long. And while this miracle brew has been besmirched with old wives' tales that it'll stunt your growth (false, by the way), coffee, in truth, is brimming over with health benefits.

Why the discrepancy? Dave Asprey, author of The Bulletproof Diet and Bulletproof: The Cookbook, explains that for coffee to be good for you, it has to be good coffee. "The studies on coffee and health go back and forth," he explains. "Some studies show health benefits, while others show negative impacts. This might seem confusing, but the reason is simple: Bad coffee is bad for you, and scientists don't differentiate between types of coffee when they run these studies."

Asprey points out that coffee can be a major source of mold toxins, which come with their own set of negative health consequences. But some coffees are moldier than others. In general, beans are cleaner than instant coffee. So pick a good clean bean and enjoy these nine benefits from a healthy cup of joe.

Increased Longevity
It doesn't get much simpler than this: Coffee reduces your chance of dying. According to research published in The American Journal of Epidemiology, four cups of coffee per day reduced the risk of death, from any cause, by 16 percent, and three cups per day reduced risk of death from cardiovascular disease by 21 percent.

Protection Against Cancer
Research conducted at the Fred Hutchinson Cancer Research Center found that drinking four or more cups of coffee per day reduced a man's risk of prostate cancer recurrence by 59 percent. One explanation for this finding is that coffee is loaded with antioxidants. "The richest source of polyphenols in Western diets by far is coffee," says Asprey. And previous research has shown that polyphenols can reduce the risk of the onset of prostate cancer.

It's not just cancer of the prostate, either. A meta-analysis performed by Chinese researchers found that higher coffee consumption could reduce the risk of liver cancer by 50 percent, and another study by Canadian researchers found that high coffee intake was associated with reduced risk of breast cancer.

Greater Weight Loss
Coffee may be your new favorite diet food. First, Asprey points out, the polyphenols in coffee are a prebiotic for the good bacteria in your gut, a species called Bacteroidetes. This species of gut bacteria has been associated with thinness. "You can't increase the population of that species with probiotic capsules," he explains. "You have to feed it." Plus, the caffeine makes it thermogenic, meaning it helps you increase your resting metabolic rate and energy expenditure, leading to more calories burned.

Less Inflammation (And Maybe Alzheimer's Prevention)
Coffee may help keep brain inflammation low, according to research from the University of Illinois. "We have discovered a novel signal that activates the brain-based inflammation associated with neurodegenerative diseases, and caffeine appears to block its activity," said Gregory Freund, MD, professor and head of the pathology department at University of Illinois. Reducing your brain inflammation is proving to be a critical way to prevent age-related cognitive decline and neurodegenerative diseases, which may explain why, in previous studies, coffee seemed to protect against Alzheimer's disease.

Headache Prevention
While it's true that caffeine withdrawal may contribute to headaches if you overdo it on the java, drinking coffee regularly (though moderately) can reduce your risk of chronic headaches, found researchers in Norway. They found that those who drank 241 to 400 milligrams of caffeine (equivalent to two or three cups of coffee) regularly had the least number of headaches. Those who drank the least coffee (less than 240 milligrams of caffeine) had the highest instances of chronic headaches (more than 14 days per month with a headache).

Mood Booster
"The caffeine in coffee binds to receptors for neurotransmitters associated with your mood," Asprey says. This may explain why coffee doesn't just give you a burst of energy, it may also brighten your day. According to a study from The Archives of Internal Medicine, women who drank at least four cups of coffee daily were 20 percent less like to become depressed.

Lower Diabetes Risk
Harvard researchers found that drinking an extra cup a day for four years decreased the risk of diabetes for coffee drinkers in their study by 11 percent compared to those who didn't change their coffee drinking habits. Surprisingly, the inverse was also true: Decreasing coffee consumption increased people's risk by 17 percent. They do point out, however, that the coffee was served black or with just a little milk and sugar. Sipping a sugar-jacked cup of java is not a good way to stave off diabetes. "Caffeine also increases insulin sensitivity in healthy humans, which is extremely important to sustained weight loss," Asprey adds.

Liver Cleanup
Coffee isn't usually thought of as a detox drink, but research has found that not only does coffee lower abnormal liver enzyme levels, but it can also reduce your risk for cirrhosis, a liver disease. Drinking two or more cups of coffee per day reduces your risk of death by cirrhosis by 66 percent, according to research published in Hepatology. Interestingly, tea, fruit juice, and soda consumption don't affect cirrhosis mortality—only coffee does.

Heart Protection
Every body part wants to get in on the benefits of coffee, and the heart is no exception. A meta-analysis published by the American Heart Association's journal, Circulation, found that those who drank three to five cups per day had the lowest risk for cardiovascular disease.

In fact, a separate analysis published in The Central European Journal of Medicine found that light coffee consumption reduced the risk of stroke in men by 10 percent; moderate consumption, by 14 percent; and heavy consumption, by 17 percent.

9 Awesome Mood-Boosting Foods That Fight Depression Naturally

WATER

It’s not a secret that too much soda and sweetened beverages are consumed regularly. High sugar diets were linked to increased depression. Opt for water instead of soda, and enhance the flavor with infused mint, berries, citrus or cucumber for a refreshing twist. Rehydrating always improves one’s feeling of well-being.

CASHEWS

Low magnesium intake is correlated with depression, so ensuring your intake is adequate is paramount to keeping your mood in check. Cashews are one of the richest sources of magnesium. Sprinkle them on your salad, or just grab a handful while you’re relaxing in the evening.

CHICKPEAS

Canadian researchers reported deficiencies of vitamin B6 in patients with depressive symptoms. For a power punch of vitamin B6, look no further than the popular and adaptable chickpea. With 20% of your daily needs of vitamin B6 in just 1 cup, these legumes make the perfect base to your hummus.

MILK

Perhaps one of the most widely studied nutrients in relation to mood is vitamin D. Research into blood levels of vitamin D and depression, as well as treatment of vitamin D for seasonal affective disorder are documented. Vitamin D deficiency is more common than ever, according to the CDC. Enhance your intake of the sunshine vitamin with fortified milk. Perhaps that glass of warm milk at bedtime is a good idea after all.

COFFEE

It’s not your imagination that your morning cup o’ joe makes you a happy camper. Moderate coffee drinkers are proven to have lower depression cases compared to folks who drink lower amounts of coffee, or tea drinkers. No wonder coffee shops are on nearly every corner!

CARROTS

Carrots, rich in lutein – an antioxidant found in yellow and orange plant pigments, make the perfect crunchy snack to boost your mood. Lutein intake from vegetables improved depression symptoms in college-aged students. Munching on carrots is also good for your waistline, since they are naturally low in calories. 

OLIVE OIL

Multiple research studies show a link to improved mood, reduced depression with the Mediterranean diet lifestyle.olive oil, the foundation of the diet, is the perfect complement to stir-frying your veggies, dipping your whole wheat bread (also rich in B-vitamins and fiber!), or dressing your fresh salads.

SPINACH

The darling of the dark, leafy greens, spinach boasts the highest amount of lutein and zeaxanthin, tons of fiber, vitamins A and K, and a host of other nutrients–all with a relationship to brain function. Spinach is so versatile, it’s crazy. Sneak it into your smoothies, stir into your scrambled eggs, puree it into your baked goods, or eat it fresh wrapped into sandwiches. Truly a nutrition winner!

YOGURT

Active cultured yogurt packed with probiotics reduce depression symptoms. This amazing connection between the gut and the brain suggests that microbes in the diet can produce and deliver serotonin and other neurotransmitters. Try yogurt as a base in homemade salad dressing and nutrient-packed smothies.