Despite increasing protein intake, many people are unable to lose weight and achieve their desired body shape. Health coach Luke Coutinho addresses this concern by going live on Facebook recently. Luke believes that no matter what quantities you consume protein in, the quality of protein is what really matters. Alongside, the effectiveness of your digestive system in terms of how it is able to break down protein and absorb it in your blood is important for protein absorption in the body. In the process of losing weight, gaining health and optimum muscle mass, people have gone overboard with protein and even overrated it. Proteins are undoubtedly the building blocks of cells and muscles. They are need for better performance, but that doesn’t mean that it is okay to over consume protein.
In this article we talk about the ways to make protein consumption effective and increase protein absorption in the body, as told by Luke Coutinho
Effectiveness of protein is dependent on how well you are able to digest and assimilate it
How your body digests, absorbs and assimilates the food you eat is important. It is important to understand the anatomy of the body in order to understand how well your body will respond to it. Digestion of protein begins in the stomach and result in production of hydrochloric acid. The stomach contains acid and a digestive enzyme known as pepsin. Many people lack sufficient acid in the stomach, which results in excessive burping, acid reflux and flatulence amongst others. Signs of low stomach acid also include feeling full while eating only a little bit of food and loss of appetite.
Pancreas play an important role when it comes to digestion. They produce digestive enzymes which further helps in breakdown of protein into amino acids. These amino acids help in absorption of protein in the blood and transport them to the liver. The liver then distributes these amino acids in cells and muscles in the body.
Thus, effectiveness of protein intake depends on how well your stomach and amino acid are functioning.
How to increase absorption of protein in the body
As mentioned above, a healthy stomach and pancreas are important prerequisites for our protein intake to be as effective as we expect it to be.
1. Taking less stress is important as excessive stress has a direct impact on pancreas.
2. Overeating constantly or eating too often does not allow the body to digest food properly. It results in inflammation in pancreas which can affect production of digestive enzymes.
3. Consuming coffee and tea in excess can also affect absorption of protein in the body. Caffeine tends to have a very negative effect on the pancreas. According to Luke, intake of coffee and tea on an empty stomach can be “disastrous” for the body. Their consumption should be done in limited amounts only.
4. Include more raw fruits and vegetables in your diet. Eat raw fruits and vegetables 15 minutes before your meal as this will help in production of digestive enzymes. Kiwi, pineapples, papayas and mangoes are great fruits to be included in your diet for breakdown of protein. Also, eating ginger and lemon or salad before your meals is going to be helpful.
5. 1-2 tbsp of apple cider vinegar in water, 30 minutes before your meal is going to be helpful in better absorption of protein in the body.
6. People with weak digestive system can also opt for supplements of digestive enzymes which can help in better absorption of proteins in the body.
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.