Blog Archives | Cognitive Health and Wellness

21Jan2022

Diane Santos Weekly Blog Posts January 21, 2022January 26, 2022 0 Comments

How smartphones are affecting your health

Research continues to explore the effects of smartphones on human health.

Even the World Health Organization recognizes the possible health risks associated with too much use of smartphones and gadgets. The overexposure to RF or radiofrequency emitted by the device is a thousand higher than base stations. This is responsible for the harmful effects the overuse of computers, phones, and tablets may have on a person.

But today, owning a cell phone is a part of life. Can you imagine living in a world without a smartphone? The mass adoption of mobile phones and apps has changed the way we communicate, transact, and entertain ourselves, and its influence has surpassed different age groups that it has become inevitable to not rely on them.

However, there are continuing studies on the effects of smartphones on human health, and how it isn’t a smart idea to fully depend on them. So in this blog, Cognitive Health and Wellness Institute discusses the implications of excessive smartphone exposure, and how it could be influencing your body and brain.

Effect of smartphones on human health

Ever since the pandemic, people have had more time to spend in front of their gadgets, most especially their cell phones, with quarantines and lockdowns. No wonder, there is already an app that tells you how much time you spent with your screen through a time report.

A report says even before Covid-19 in 2019, an average American spent around 3 hours of their day using their phone. There was an increase of 20 minutes from the year after which shows the increasing engagement to mobile devices. Over the years, since then, we’ve seen a constantly increasing trend of gadget use.

In another study, researchers found that participants who used their mobile phones less showed stronger analytical and cognitive skills in solving problems. Despite this, people will still use smartphones as an extension of themselves, and that’s not necessarily a bad thing.

Your habits involving the use of cell phones will determine whether it’s harmful to you or not. Technologies and digital devices will continue to be essential and so ingrained in our lives that it’s difficult to imagine not using them.

The time you spend on your smartphones could spell the difference between digital addiction and sobriety. Hence, it’s important to strike a balance in using smartphones for productivity, leisure, and social media, among others, for your health’s sake.

Harmful effects of smartphones on human health

Do you ever find yourself snoozing apps on your phone? Or turning notifications off? It’s crazy how you’d still find yourself mindlessly scrolling through your smartphone at times, right?

The effects of smartphones on human health can manifest physically or psychologically to you. Here are some of them, if you haven’t noticed yet.

Physical health manifestations

Insomnia

Most smartphone users take their mobile devices on the bed. There are people who have the habit of checking their phones before going to sleep because they are waiting until they fall asleep. However, keeping your eyes glued to your smartphone can disrupt your sleep more.

Smartphones, as well as other digital devices like laptops, tablets, and computers, emit blue light that signals your brain to be alert. Thus, looking at your cell phone while you’re tossing and turning on your bed can harm your sleep.

Insomnia is one of the effects of smartphones on human health. Imagine losing sleep out of these bedtime habits! Sleep is important to allow your body to recharge and recover. That way, your brain, heart, and other organs can function well. With poor sleep, the domino effect of other health risks follow such as mood problems, impaired memory, grogginess, etc.

Poor eyesight and vision issues

Medical professionals always call the attention of people to discuss the effects of blue light on the eyes time and again. These experts continue to link it to different eye problems like eyestrain, blurry vision, dry eye, macular degeneration, and even cataracts for some instances.

When you expose your eyes to high-energy light, such as blue light and ultraviolet rays, you are increasing your risk of getting an eye disease. Experts also believe that 50% of computer users are most likely to get symptoms that may lead to vision problems in the future.

Blue light may also be the culprit to damage in the retinas known as phototoxicity. As to what extent would depend on the wavelength and amount of your exposure. Some studies reveal evidence of how blue light leads to permanent changes in vision. This happens as the said light may pass straight at the back of the retina causing macular degeneration.

Obesity

Research reveals that there is an increase in the risk of obesity by 43% with people who use their smartphones for at least five or more hours a day.

Too much use of mobile phones, especially on young people, has become a trend that they live a sedentary lifestyle without regular exercise and proper diet which may result in weight gain. Harvard T.H. Chan School of Public Health conducted a study and also pointed out how teens, who are glued to their tablets or computers for a long time, are more likely obese than those who don’t.

Neck Pain

No one would’ve thought 20 years ago that the world would be stuck in front of their phones and tablets for almost every hour of their day. While there is an effort to change this habit, there is still an increase in the time one allots for work and entertainment through their devices, and this is seen to cause neck pain and other related problems.

But, how does the excessive use of phones cause neck pain? It’s literally on the way you look at your screen. Imagine staring down, dropping your head, or moving it forward – any of these would change the natural curvature of the neck, which may bring pain.

They referred to the condition as text neck, iPhone neck, or Smartphone neck. While it isn’t an official medical diagnosis, the cases of posture problems that prolonged cell phone use brings continue to rise among adults and children.

To avoid these posture issues, regular exercise – most especially one that targets the neck – can help.

Risk of cancer

There’s still controversy surrounding the connection between cancer and cell phones. The primary concern that has strengthened it is how frequently cell phone users develop brain tumors. Studies show a slight increase in the cases of brain tumors since the 1970s.

While research is still to prove how cell phones increase cancer risk, the International Agency for Research on Cancer implies that the radiation devices emit may be a cancer-triggering substance. Experts are still to conduct further studies to prove the possible connection, although there are other habits that may impact cancer rates as well.

Psychological and behavioral health manifestations

Stress

Experts warn the public about how too much time spent on the phone causes stress and anxiety. The overwhelming notifications, and the need to participate on social media all the time, may have a huge impact on a person’s mental and emotional being.

With everything that’s going on in the world, including misinformation, a smartphone may be a trigger to stress brought by upsetting news on the web. Adopting practices that would avoid one from spending so much time on their phones would be a way to prevent this bad health effect.

Cyberbullying

In relation to stress, as mentioned above, cyberbullying is another harmful effect of the unwise use of smartphones. This could be detrimental to your mental health, especially if you are not aware of what triggers you or another online user.

Many people online hide behind their usernames and personas they created on various social media platforms, for instance. Because smartphones are generally easy to use and readily available, cyberbullying can happen anytime to anyone at any age.

If you’re a teenager getting flak online over something you posted on Instagram, you can easily get verbal abuse from other users you barely know. If you’re an elderly sharing an opinion on Twitter, you may get in conflict with another user and feel attacked.

Sometimes, it may help to stay away from your phone for a while to lessen your exposure to violence and bullying happening online.

Psychological problems

Some of the effects of smartphones on human health may be related to your psychological well-being. In this article, researchers presented evidence that excessive smartphone usage is associated with psychiatric and psychological issues.

Psychological distress happens when the level of stress increases due to changes in depressive moods and the like. Some people develop or increase the likelihood of having obsessive-compulsive disorder and ADHD, for example.

Many other negative emotions such as loneliness and anxiety are closely associated with the problematic use of smartphones, too.

Concentration problems

You are limiting your brain’s capacity to concentrate with excessive phone usage. This is under the same umbrella of stress and mental health effects of smartphones on your health. You are at the risk of impairing your cognitive function and abilities when you’re stuck at your phone all day!

For example, if you are texting and calling while driving, your brain is doing too many things simultaneously. Hence, you’re losing focus while on the road. If you’re crossing the street, it’s not wise to have your earphones on while your eyes are still on your phone even if you’re in the pedestrian lane.

When you’re studying for your exams, you can concentrate more if you stop scrolling your phone for new notifications and checking your social media feed for updates. When in a conference meeting, sometimes it helps to retain more information when you’re jotting down notes on paper. It helps your brain process important details better when you write what you hear or see.

Other worries and health concerns

Infertility

Some studies indicate a correlation between male infertility and the use of mobile phones. Researchers were able to collect evidence demonstrating adverse effects on the sperm count of men, as well as their viability and morphology. This is largely due to the RF electromagnetic waves that mobile phones emit which are hazardous to human health.

However, scientists need more research to support this. Still, this is one of the effects of smartphones on human health that some may find worrisome. You can find published literature about this here.

Cell phone radiation effects on human body

WHO recognizes that cellular phones transmit radio waves that may pose health risks. FDA, on the other hand, reminds the public on the safe use of mobile phones. This is despite lack of sufficient evidence linking radiation exposure to health problems.

Nevertheless, experts continue to study the effects of electronic interference from smartphones. Both WHO and FDA provide general guidelines on limited use of mobile phones as precaution.

Germs and infections

Another health concern for some people is hygiene. Smartphones can collect and, therefore, are prone to germs. Truth be told, your smartphone can carry bacteria more times than another dirty item that you can think of. A little gross, right?

Because you are carrying your phone anywhere you go, it is exposed to dirt, sweat, sediments, and bacteria. These germs travel from your hand to your phone and vice versa which can cause skin breakouts and viral infections, for instance.

Hence, if you’re not practicing proper hygiene, you can get sick. Worse, you may be the reason for the people around you to feel sick, too.

What can you do to minimize smartphone usage?

Smartphones help us communicate with our loved ones, interact with friends online, and aid in providing access to information. But, we can do “smartphone detox” every once in a while when we need to.

Here are some tips and alternatives that you can consider to lessen the time you spend on your phones:

Sleep better. Avoid your smartphone 2-3 hours before bedtime. Keep it out of your reach and as far from you as possible to avoid the temptation of picking it up.
Look up. When walking on the pedestrian road, pause from your phone time and look ahead to avoid accidents. When socializing with friends and family, put your phone down and be present at the moment. You are not only giving your eye a break from technology, you are also giving your spine a favor in improving your posture.
Use your pen and paper. Despite the convenience of digital devices, taking notes – the analog way – still sounds cooler!
Wash your hands. Every time you think your phone might be dirty, it probably is. So, leave your phone on a clean surface, wash your hands, and sanitize your phone (then wash your hands again!). Proper hygiene is good for your health. Do this regularly and you’ve just minimized phone time effectively. (wink)
Read a book or a newspaper. Despite almost everything easily accessible online and mobile, you’re helping yourself minimize screen time with books and daily papers. The good ol’ way doesn’t lose its beauty. Plus, you can slow down and not easily get distracted than if you were using your phone.

2Jan2022

Charity Sembrero Weekly Blog Posts January 2, 2022January 23, 2022 0 Comments

Fitness Tips for Beginners

Whatever the time of the year, it’s never too late to embark on a fitness journey. It’s courageous to shift to a more active lifestyle, and it takes determination and commitment to succeed. For starters, it would help to check on fitness tips for beginners and hop in the challenge.

Time and again, we’ve been told about the importance of regular exercise. Jumping into a routine is a big favor your body will thank you for. Once you’ve set your mind to working out, a bigger challenge is coming your way – keeping up with your workout regimen.

Fitness isn’t only physical activities though. Another important side of it is a healthy and balanced eating habit. Diet and exercise go hand-in-hand. The other one can’t do it alone without the other. As one saying goes, “you can’t out-train a bad diet.” Eating right to support your workout is crucial.

In this blog, Cognitive Health and Wellness Institute lists down some fitness tips for beginners to get started! This article is ideal for individuals who haven’t been in a routine at all, or those who have stopped from a hiatus and are slowly crawling back.

What is fitness?

Fitness is a broad term. It varies from one person to another, but generally, it speaks about the optimal status of your health and well-being.

Fitness doesn’t only refer to your physical health, it also pertains to your mental state. It covers every aspect of your life, for a whole you. However, the fundamental parts of this journey are a balanced diet and an active lifestyle.

A balanced diet is when you eat a variety of foods in the right amount to nourish your body. The Dietary Guidelines for Americans explains the number of calories you should be eating daily.

On average, a person only requires 2,000 calories to keep going. This may differ though depending upon your sex, age, and level of physical activity. Males are most likely to need more than females. However, there’s an exemption for individuals who exercise a lot as their bodies may demand more.

Basically, the calorie intake a person needs depends upon their group, gender, and age. Healthline created this table:

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On the other hand, the Academy of Nutrition and Diabetics’ Complete Food and Nutrition sets a guide that describes what a fit person is. It summarizes the following:

1. Energy boost

Exercising increases energy, even if you have to exert more effort for it. It provides you more fuel to stay motivated throughout the day. This occurs because there are cellular-level changes that take place in the body when you work out. The mitochondria generate fuel from glucose on your food intake which boosts the energy in your system.

2. Stable stamina

Working out improves stamina both physically and mentally. A study reveals how exercising reduces fatigue among employees. It also indicates how an experimental fitness program decreases their stress level that enhance their sense of well-being.

When you achieve stable stamina with exercise, you are more focused and energized to perform physical tasks within the day. You’ll also have the resistance to endure the stress or discomfort of everyday life. You can accomplish activities with more enthusiasm.

3. Reduced risk

It is no secret that physical activities are beneficial to the improvement of your overall health. If you have a chronic disease including diabetes, back or joint pain, or asthma, exercising is good for you. It doesn’t only reduce your risk of getting severe illnesses but also helps you manage your insulin and blood sugar levels which can be a trigger.

When you are able to manage your insulin and blood sugar level, you cut down your risk of diabetes and metabolic syndrome. Overall, you allow yourself to enhance your mental state and mood when you work out, which in turn also lowers your chances of depression.

4. Improved physical strength

Getting into physical activities will shake various parts of your body such as the abdomen, pelvic, back and other muscles. You can make it fun by incorporating equipment or getting help from a professional coach to guide you through your movements.

Exercising is both preventive and curative. It makes your lungs fitter and your heart stronger. Stretching your body increases its flexibility, which protects you from injuries. It also enhances your balance, which is why physical activities are recommended to seniors, and people of age.

5. Better life quality

Since physical activities are known to increase the levels of your immune system, you are unlikely to get sick when you move a lot. Thus, you wouldn’t have to worry much about the cold weather or the changing of it. It will eventually improve the quality of your life for you will not get sick that often which leads to more enjoyment.

Fitness Tips: Why should you exercise?

American Heart Association suggests exercising at least 30 minutes daily, and that’s 150 minutes a week, with at least 2.5 hours of heart-pumping physical exercise. It’s beneficial not just for the body, but for the mind as well. If you need to feel better to add more energy, and years to your lifespan, working out is the answer.

It doesn’t matter what your gender, age or ability is, exercising is for everyone. We all know that physical activities are good for the body, but, what makes them difficult for some people? What even accounts to exercise?

The Health Letter wrote an issue about this. It mentioned how keeping an active lifestyle has been important news ever since, that even Hippocrates elaborated the dangers of too much food and little activity. He prescribed moderate exercise and reiterated that idleness or even the overconsumption of food and excessive exercise can be a cause of serious illness.

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Fitness is a lifestyle

Beginners who have decided to go on this venture should understand that fitness is a lifestyle. Thus, explaining how challenging it is at first. It’s more than just an occasional exercise. It’s like brushing your teeth that you have to observe regularly. It isn’t only seasonal or a quick fix, but a way of life that you have to live with.

Fitness consists of healthy habits – both in diet and exercise.

The mainstream goal of a fitness journey has become losing weight or slimming down, but it has more to offer than that. For instance, getting fit is the key to self-improvement. It combats anxiety and eradicates low self-esteem.

Living healthy is also how you prevent sleepless nights and the signs of aging. All of these contribute to your wellness from the inside, which will manifest on the outside both in your physique and mood.

Start with discipline, end fit

One of the common stumbling blocks of fitness success is the lack of motivation. Many people want to exercise but don’t really know their “why.” Do you want to lose weight? Or, do you want to address health issues? Getting fit needs to start with discipline. When you are, you’ll keep going whether you are motivated or not. You need to be consistent especially if you’re a fitness newbie.

Remember that when you develop consistency in doing anything over time, it becomes a habit. Then, habits turn into a lifestyle. Fitness and wellness are not an instant solution to good health. Like brushing your teeth, the more frequently you do it, the better. It’s the same as working a muscle, too. The more you use it, the more functional it becomes.

The key thing is to be able to incorporate these fitness tips into your life. Before you know it, you’re getting leaner, lighter, stronger, and healthier.

The best fitness tips for beginners

Taking charge of your health is challenging, especially when you don’t know where to start. Your fitness journey may be overwhelming at first, but as you reach a balance of social well-being, mental and physical state, you’ll get your groove in no time.

If you’re a newbie, here are some of the fitness tips you should consider:

Set a goal

Like everything else that fills up your plate (pun intended), it’s crucial to set your goals. Starting out can be tricky. Therefore, have an attitude that shouts “begin with the end in mind.” Pick specific days and times in the week you can honestly and realistically commit to.

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You will also have that extra motivation to exercise when you understand its valuable benefits to your body. Your reasons for getting fit should be more than just looking good, although that’s not a bad goal, to begin with. Hence, Your goal(s) will inspire you to adhere to this commitment just like you would show up to your scheduled meetings no matter how hard it could be.

Move regularly

Train your body to regularly move, even switching up your workout routine with walking or jogging, if you prefer so. Regular exercise helps you control weight, plus improve your mood and mental health. Incorporate this physical activity into your daily routine so you don’t get lazy and make excuses.

Keep your workout short yet sharp

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It’s better to exercise daily for a few hours than to miss a number of days and do once-a-week higher intensity workouts for longer hours. Surely, your body won’t like that! If you’ve got 10 minutes only to spare for each day, that’s better than nothing. Also, you can further improve your endurance with scattered, shorter workouts rather than fewer, longer ones.

In workouts, less is more. Latet science believes that multiple short sessions of exercise (preferably, 30 minutes) have the same impact with exercises completed in a long period. So, if moving for an hour is difficult to fit in your busy day, worry no more! Quick bursts of workout can be as effectives as the longer ones. Vigorous to moderate physical activities will still do wonders for as long as they are consistent.

Add resistance to your training

Even if you’re starting slow, that still counts. As long as you’re moving and keeping yourself active, that’s already a good win. But, it doesn’t stop there. Gradually, you can add resistance to your training workout so you are activating muscles you don’t normally use. You’re helping your body slow down muscle loss and maintain strength and agility this way.

Training with resistance is underrated, when it can actually makes your exercise even more effective. It can increase the strength of your muscle as you work your body against a force. If you are a beginner, you should allocate at least two to three times of resistance per week.

Resistance training includes press-ups or using resistance bands and your own body weight. Ultimately, balance is key. It’s good to have focus areas when working out but it’s great to do resistance training for optimal health.

Diet healthily

Even as you work out, you need to watch the food you eat. Food and proper nutrition play a huge part in your fitness journey. Thus, however intense your workout routines maybe, if you still binge on pizza late at night, you’re setting yourself up for failure.

Eat a healthy breakfast especially when you’re working out for the day. You need the energy to move and you don’t want to faint from intense workouts. Drinking lots of soda any time of day wouldn’t cut it either. Snacking can be tempting so it’s better to plan your meals to avoid sweets and processed foods, for example. You can never go wrong with whole food!

Choose the right carbohydrates, healthier fats, more protein, fruits, and vegetables. Depriving yourself of food isn’t the right way to go. Depending on your goals, calories should be your friend, whether you’re getting more or less of them. When you do exercise, however, you will need more calories. Get in touch with your nutritionist or a medical professional to guide you with your fitness goals.

Control your portion

One of the common misconceptions about getting fit is not eating at all. That’s far from the truth! On the contrary, fitness allows you to eat anything you want, as long as you only eat them in portions. There’s no bad food, only bad portions.

If you’re used to eating with big plates, you can start investing in smaller dinnerware instead. You can even follow the FODMAP diet as your portion guide. Your hands are also great to be used as a serving guide. You shouldn’t normally eat more than a handful of bread, for example.

When eating out, practice asking for half portions. Another tip: start all your meals with a glass of water. This should help prepare your body for what you eat and will signal you when you’re consuming too much. Lastly, don’t eat straight from any food container. Eat only what you can finish in a few bites.

Sleep and rest well

Enjoy rest as much as you do your other activities. Fitness isn’t just about movement. It’s also about rest, active rest, and the quality of your sleep. Ask any instructor for fitness tips and you’ll hear them say you have to allow your body to recover, especially from strenuous activities.

Schedule rest like you would schedule your workout. Recovery allows your body to repair from the intense exercise! That way, your muscles and body tissues can do their work and you’re helping your body avoid getting injuries.

One of the best fitness tips you should keep in mind is getting at least 7-8 hours of sleep each day. Diet, exercise, and sleep are all interrelated and play crucial roles in your mental and physical health.

Have you ever done an all-nighter cramming to review for your exams the following day? The lack of sleep didn’t really do you much good, right? In fact, sleep deprivation can cause distraction, lack of focus and concentration, and increases the risk of other health conditions like heart diseases.

Lift weights

Many fitness newbies are afraid to lift weights. That’s okay. However, you will eventually have to add this to your routine so you can start with lighter weights if you prefer so. Moreover, you can be creative by using household items in your exercise. Use bottled water as your weights for arm exercises, for example.

Weights are useful for strength training to protect your bone health and muscle mass. Hence, lifting weights can help your body burn calories efficiently to make you stronger and fitter. Seek guidance and assistance from your fitness instructor or a health professional to make sure you are lifting an appropriate amount of weights during exercise.

Get hydrated

One of the tips for a healthy gut is getting enough hydration. Being fit means taking better care of your gut. Thus, make it a habit to drink lots of water every day. The Centers for Disease Control and Prevention (CDC) recommends at least 11 cups of water for women and 15 cups for men.

Water has zero calories and, therefore, can help in your body weight management. It’s best to drink water instead of soda and other high-calorie drinks such as alcohol. Surely, drinking water is your best companion to your fitness journey.

Make it a habit

Choosing a healthy lifestyle can make your life better and longer. Cognitive Health and Wellness Institute promotes quality of life with the length of life. Hence, we strongly recommend starting healthy habits that you can stick to and commit.

Develop a routine, a schedule, that you are comfortable with. Whether it involves food or exercise, these habits will spell the difference whether you value your time and body or not. Go easy on yourself, start simple, and be consistent.

Stay motivated

Get inspiration from whatever it is that motivates you. Is it a vision board of your body goal? A whole-year round of good health and no hospital visits for any untoward health conditions? One way to make your workout training more enticing is by creating music playlists that you actually enjoy. You can also find non-fitness-related reasons to go out of the comforts of your usual workout routine. For instance, you can go out and jog somewhere with a more scenic view.

Give yourself the pep talk you would otherwise give another person you’d encourage to exercise. There are many beginners in fitness who are competitive not only to themselves but also to others. This can be done through joining health and wellness communities, online workout programs, or fitness trackers and apps.

What are you waiting for?

The key thing about these fitness tips and tricks is to get started. Just get on it, start slow, and build your stamina. You will see your fitness level go up over time so stick to your program. Maintain a healthy, balanced diet, hydrate, and rest so your body can recuperate. Go for it! And, remember to have fun and enjoy!

References:
https://www.sharecare.com/health/fitness-exercise/what-is-fitness#:~:text=Fitness%20includes%20five%20essential%20components,(ADLs)%20without%20excessive%20fatigue.
https://www.healthstatus.com/health_blog/wellness/seven-fitness-tips-for-improved-physical-health/
https://www.theguardian.com/lifeandstyle/2018/sep/12/how-to-stay-fit-for-ever-25-tips-keep-exercising-expert-advice
https://www.health.harvard.edu/newsletter_article/why-we-should-exercise-and-why-we-dont

25Dec2021

Charity Sembrero Weekly Blog Posts December 25, 2021January 23, 2022 0 Comments

Is Snacking Healthy

Healthy snacks are underrated. But, snacking healthy is slowly getting more attention due to its many benefits.

Gone were the days when snacking was put under a bad light. The misconceptions about it are mostly caused by unhealthy food choices that could’ve been avoided. Today, it can be a way to squeeze in some extra nutrients that could optimize your diet.

You don’t always have to munch a box of doughnuts, or a pack of chips, for a snack. With smart snacking, you can use the chance to manage your hunger and lower your binge-eating tendencies. These are beneficial if your goal is to lose fats.

In this blog, Cognitive Health and Wellness Institute adds more information about healthy snacks as was previously mentioned in this article. If you’ve started noticing unhealthy habits in snacking, especially when holidays are approaching, here’s an opportunity to change that.

Benefits of healthy snacks

Eating in between meals is enjoyable, but for those who can’t control their portion, this may mean trouble. Regardless, snacking can be a part of a healthy diet pattern if you only consume the right kinds of food. You can take it as one of the ways to obtain nutrients that your body needs to be even more functional and productive.

According to Blanchard Valley, an average American grabs a snack at least twice a day, and that makes up one-quarter of their total calories. Thus, you shouldn’t underestimate the impact snacking may have on your body. When you are careful with what you eat, it can work to your advantage. However, if you focus on junk food, you’ll most likely gain weight and worse – other health issues that may lead to problems.

There are many benefits to healthy snacking. You can use it to combat weight gain, curb cravings, boost mental ability, regulate mood and increase energy so that you have enthusiasm for the whole day. What can you get when you snack the right way?

Weight control

In weight loss, extreme hunger may be a reason for you to binge eat. This may be a window for you to grab a doughnut box and other similar treats. Hence, be mindful of your snacks! Looking at the ingredients is a way to do this.

Go for foods that are whole and raw. Mono or polyunsaturated fats are your friends. You should consume at least 21 to 15 grams of fiber, and your snacks should allow you to get your needed dose of this for weight control and loss.

Craving suppressant

Food cravings will sabotage your diet, most especially when they are intense and irresistible. When you desire a certain food, you are most likely to indulge in extra sugars and carbohydrates that would only make it difficult to control eating.

Snacking can tap away your cravings. When you plan your snacks and plot them on a schedule, you’ll prevent yourself from eating unnecessarily. You will also manage to plan your food which will keep you away from bad choices.

Energy, mood and brain booster

There have been studies that strengthen the link between mood and food. Scientific evidence supports the impact of what you eat on your mental state. Thus, if you want to improve your mood and energy, being conscious of your food choices would be a good start.

Munching on dried fruits and snacks in between your meals is a healthy alternative to enhance your overall mood and energy. Including them in your diet can help you stay focused and productive which is surely ideal if you are in a work environment.

If your goal for snacking is to boost your brainpower, go for focus-boosting options such as blueberries, avocados, and dark chocolate. Consume any of these in the right portion and you’ll harness yourself some mental lift.

Is snacking bad for digestion

Snacking becomes worrisome when you’re frequently eating at random hours and in big portions. According to the Harvard School of Public Health, excess snacking may cause you to skip meals entirely which is bad for your health. Although snacking can help satiate your hunger, you may lose out on important ingredients if it is done at the expense of your actual full meals.

That said, on whether snacking is bad for digestion or not, it all boils down to your snacking behavior. What do you snack on? Why do you snack? How often do you snack? And, how do snacks fit into your eating plan and diet overall?

If you’re not careful, you could be snacking on whatever is easily available. Most children, for instance, only grab mostly calorie-rich foods but are poor in essential nutrients. Hence, this could lead to unhealthy eating behaviors from a young age and develop into health problems later on. This behavior could also result in gaining weight or, worse, obesity.

Adding too many calories can be detrimental to your body. As your body gets used to processed foods and hyper-palatable snacks, you are also increasing your preferences for nutrient-poor treats. As it happens, you are compromising the quality of your diet because, in turn, you are losing your appetite for healthier choices.

Another effect could later be seen in your metabolism which could potentially slow down due to spikes in certain macronutrients than others. Healthy snacks do the opposite. As for your digestive system, your digestion becomes irregular, hence, your body needs to exert more effort to break down food and convert it into energy.

Lastly, your gut may have difficulty doing its job because of harmful toxins introduced to your system. This could potentially lead to bloating, indigestion, and, worse, gut inflammation.

How to snack smart

Now that we’ve established how snacking can be smart, it’s time to use it to your advantage. You don’t even have to go into deep knowing to eat wise. Knowing the basics will get you a long way to maintain your energy so you can focus on your tasks for the day.

But, how do you snack smart? Planning is the key. You can start by having a schedule and eating only at the same time each day. Stick to the routine that you have established so that you can stop yourself from overloading.

It would also help to remember these when snacking:

Eat when you are really hungry, not when you’re craving.
Squeeze in small snacks when there’s a delay in your major meals.
Nibble quick bites when you’re burning off extra calories and energy.

The kinds of food to snack

Your snacks should have a balance of important nutrients such as protein, carbohydrates, and fats. For example, string cheese or low-fat yogurt is ideal for your gut, the same as the fiber in whole popcorn and grain pretzels. You can also indulge in healthy fats such as almonds or peanut butter.

What you must avoid are snacks that are packed with saturated fats, salt, and sugar. Your aim is to go for options that are nutritious, energizing, and satisfying. Prepare a selection that sets you up for success, not one that sabotages your fitness aims.

As much as possible, stick to the no-heat, no-utensils, kinds of food like vegetable sticks, granola bars, or wheat crackers. In the end, your snacks should be:

Well-balanced and nutritious
Simple, easy and convenient
Creative and expert-recommended

When these are not present in the food that you snack in, it’s time to change your priorities.

Healthy snacks

Snacking can be healthy. More so, it helps curb your appetite and provide the energy you need for the day. You can slowly change your snacking habits and behaviors so your body can get used to healthier alternatives.

To know more about healthy snacks you can’t go wrong with, read more in this previous article here.

Positive and negative impacts of snacking

Does it hurt when you snack a lot? Or does it do more good than harm in your body? It’s inevitable for many people to do this habitual activity especially when killing time. In most cases, snacking is part of socializing and sharing moments with friends, families, and colleagues, too. So, is it really good to snack or not? And, is it healthy to do so?

Let’s take a look at the positive and negative impacts of snacking then.

Positives (healthy snacking):
- Satisfy your appetite to the full throughout the day.
- Control and sustain your energy levels and blood sugar
- Consume only lighter meals
Negatives (unhealthy snacking):
- Exceed your calorie intake for the day
- Poor food choices
- Constant grazing during meals
- Overconsumption
- Elevate inflammatory markers

More balanced meals can be more enriching and satisfying in the long run. Sometimes, eliminating snacking can spell the difference in improving your metabolism. Other times, it can be the very thing you need to lose weight and promote a healthier lifestyle overall. Healthy snacks should be part of your diet.

Importance of snacks

Snacking effects may vary from one person to another. It really needs an honest evaluation of yourself whether you are overeating or managing well. If in-between meals causes chain reactions of binge-eating for you, you need to stop unhealthy habits. Don’t let your behavior towards food lead to serious health conditions. Worse, unhealthy snacking could potentially require medical treatment. Still, prevention is better than cure.

Remember that there are smart ways to snack. If you’re craving for a particular food, eat only a small amount. For example, if you want chocolate, go for it. Eat a small square and enjoy it. Sometimes, depriving yourself of your craving leads to poorer food choices.

Cognitive Health and Wellness Institute promotes quality of life with length of life. Healthy snacks can help you achieve that. Add nutrition to your day even with snacking and you can’t go wrong with that.

Resources:
https://www.healthline.com/nutrition/snacking-good-or-bad
https://www.hsph.harvard.edu/nutritionsource/snacking/
https://www.nbcnews.com/better/health/3-common-misconceptions-about-snacking-how-do-it-right-way-ncna820631
https://www.bvhealthsystem.org/expert-health-articles/the-benefits-to-healthy-snacks
https://www.everydayhealth.com/diet-nutrition/meal-planning/healthy-snacking-benefits.aspx

20Dec2021

Charity Sembrero Weekly Blog Posts December 20, 2021January 23, 2022 0 Comments

Healthy Meal Ideas for Kids

What are the best and healthy meals for kids?

You’re probably running out of ideas of meals for kids especially if you have little ones in the house. To support the growth and development of children, it’s important to start them young with nutritious and healthy meals.

Each food has specific nutrients so a good mix of them makes kids meals fun, flavorful and healthy. The Harvard School of Public Health (HSPH) suggests The Kid’s Healthy Eating Plate as a visual guide for parents and guardians alike on how to choose the best and healthiest meals for kids.

Read on to learn how you can encourage kids to eat quality food and enjoy a healthy, balanced diet.

What are the best sources of nutrition for kids?

For kids, just like with adults, food variety is important. HSPH recommends filling half of kids’ plates with vegetables and fruits. Choose the colorful ones as these are more appetizing and attractive for the kids to dive in. The other half should be healthy protein and whole grains. If you will notice, carbohydrates aren’t included below because other food groups can provide this macronutrient already such as in vegetables.

Protein

Go for seafood, poultry, lean meat, beans, peas, eggs, soy products, and nuts/seeds.

X Limit red meat (pork, lamb, beef) and processed meats (hotdogs, sausages, bacon, deli cuts).

Grains

Go for brown or wild rice, whole-wheat bread, quinoa, oatmeal, or popcorn.

Tips for Packing School Lunches | Healthy Family Project | Whole grain foods list, Whole grain foods, Healthy groceries — _{Image source: https://www.pinterest.ph/pin/124693483421374287/}

X Limit pasta, white rice, pizza crust, white bread, and refined grains.

Fruits

Go for fresh (whole or sliced) or frozen fruits.

X Limit fruit juices; canned fruits/juice should be 100% juice without added sugars.

Vegetables

Go for fresh vegetables (there are a lot to choose from!) with varying colors and kinds such as dark green, orange, starchy ones, beans, herbs, etc.

X Limit potatoes and canned/frozen/dried vegetables.

Dairy

Go for low-fat or fat-free dairy and milk products such as yogurt, fortified soy beverages, and cheese.

748 Man Drink Yogurt Stock Photos, Pictures & Royalty-Free Images - iStock

X Limit butter and saturated fats.

Dietary Guidelines for kids

Mayo Clinic created these tables with recommended calories and macronutrients for boys and girls ages 2-4, 5-8, 9-13, and 14-18, respectively.

Healthy meals for kids

However picky your kids can get, when it comes to food, no child can refuse a tasty and good-looking one. Hence, kid-friendly meals don’t have to taste bland. Whether you’re on a budget or not, here are some meal ideas you can try at home that both young and old will love.

1. BBQ carrot dogs

_{Image source: Source: https://www.eatingwell.com/recipe/257875/bbq-carrot-dogs/}

See, you can be creative in introducing vegetables to your kids meals, if you haven’t yet. Try doing this recipe that looks and tastes like hotdogs. Peel and trim the carrots in the size that fits your hotdog buns. Boil and steam the carrots for around 12-15 minutes.

As the carrots are boiling, prepare the BBQ marinade by mixing vinegar, soy sauce, garlic powder, mustard, and paprika. Seal this marinade in a resealable ziplock bag with the cooked carrots before refrigerating. Then, turn twice in between 3 hours to 1 day, depending on your preference. After which, whenever you’re ready to serve this meal for kids, grill the carrots from the marinade for about 5 minutes. Then, serve with the kids’ favorite condiments.

2. Philly Cheesesteak stuffed peppers

_{Image Source: https://thegirlonbloor.com/philly-cheesesteak-stuffed-peppers/}

Making meals for kids can be fun. You can even invite the kids to help you prepare this meal. With this recipe, all you need is some green bell peppers (choose both green and red for added color)! Then, mix with the mushrooms, a few lean cuts of sirloin, onions, and cheese. You can also add cherry tomatoes or switch between red and yellow onions for added taste.

To start, bake the green bell peppers with drizzled oil and sprinkled salt and pepper for around 10 minutes. Sear the steak and thinly slice the meat to make it easily chewable and digestible for the kids. Then, to get the flavor of the meat, fry the mushrooms in the same pan before adding the red pepper and onions. Divide the meat and veggies between each half of the peppers and then top with cheese. After which, bake them to melt the cheese for another 15 minutes or so. Voila! Kids will love this for sure!

3. Lentil patties

For this meal, start by shredding zucchini, carrots and haloumi (cheese) together in a food processor. After that, pulse the rest of the ingredients such as lentils, eschalot, eggs, and parsley. Then, mix everything in a bowl.

Scoop 1-2 tablespoons of the mixture to form patties. In a large frying pan, drizzle some olive oil then fry the patties over medium heat. Turn on each side until cooked. Your kids will think these are burgers but this is definitely a healthier alternative!

4. Chipotle chicken quinoa burrito bowl

Kids love fast food. But, this chipotle-flavored burrito bowl is going to be a hit in your household not only for kids. Why? It’s easy to make and might just be even better than your usual takeout. Quinoa is a good replacement for white rice which your kids probably won’t even notice when they see this bowl.

For this recipe, just combine the finely chopped chipotles (marinated in adobo sauce) with garlic powder, cumin and olive oil. Season your skinless chicken breast with salt then grill for 5 minutes. Turn and brush with the chipotle glaze for a few more minutes on the grill until cooked. Then, chop into kid-friendly bites. Assemble the burrito bowl with quinoa, chicken, lettuce, beans, avocado, salsa and cheese. Squeeze a few drops of lemon juice for the touch then serve to the kids!

5. American goulash

_{Image source: https://www.superhealthykids.com/easy-goulash/}

Did you know that pasta can be healthy? How? Use whole-wheat macaroni pasta in this recipe. Get started by cooking beef or any lean meat alternative over medium high heat. While waiting for the meat to lose its pink color, saute onion and garlic then add these aromatics to the meat as it cooks. Add fresh tomatoes, water, paprika, salt, and pepper. Then, reduce the heat. Let it sit simmering for around 20 minutes. Stir occasionally. Lastly, add the uncooked pasta for another 15-20 minutes until al dente.

6. Chicken taco bowls

_{Image source: https://www.fuchsiafreezer.ca/2015/04/kid-friendly-chicken-taco-bowls/}

Kids love food that calls their attention. In this recipe, you can expect excitement in the eyes of your little ones when they see you prepare the tacos. You can even make this meal with the entire family as your bonding time, too!

First, preheat your oven with the chicken bowls. In another pan, add olive oil in chicken strips over medium heat. Just wait for the meat to brown before adding taco seasoning and water. Then, mix until the chicken is fully covered. Set aside.

Next, it’s ready to serve! Make sure that the chicken strips are perfect bite sizes for your kids to enjoy! Put the cooked chicken in the warm bowls with other chopped ingredients such as fresh tomatoes, cilantro, onions, peppers, beans, and cheese. Also, let the kids do their own tacos. That surely adds to their beautiful memories of eating with family.

If you happen to make more, you can use the leftover ingredients again afterwards. Either add more chicken or vegetables and, voila, reimagined tacos for everyone!

7. Baked tortellini

Easy Cheesy Baked Tortellini Recipe on twopeasandtheirpod.com — _{Image source: https://www.twopeasandtheirpod.com/easy-cheesy-baked-tortellini/}

Here’s one comfort food easily at the top of the favorite meals for kids. Tortellini is pasta with cheese filling. Hence, go easy on adding more salt and cheese, okay? But, you can get creative by adding as many vegetables and leafy vegetables as you can.

Cook time is approximately less than an hour while preparation time can be as quick as 15 minutes. In a large pan, cook onion until tender over medium-high heat. Add garlic then the spinach until the vegetable wilts down. Next, add the pasta sauce with diced, fresh tomatoes and stir occasionally. After which, mix in the rest of the herbs such as oregano and basil (fresh and dried), with pepper flakes. Season with (few pinches of) salt and pepper.

In a baking dish, pour ½ cup of the pasta sauce then evenly spread out half of the tortellini. Then, sprinkle mozzarella and parmesan cheese on top. Put the rest of the pasta and repeat adding the remaining cheese. Bake for 30 minutes until you get melty cheese that’s slightly crusted at the top. Freeze whatever’s left and you can reheat this meal again for next time!

8. Sheet-pan chicken fajitas

_{Image source: https://dadwithapan.com/sheet-pan-chicken-fajitas/}

Do you want easy-to-make weekday meals for kids? Try this recipe that can stop your kids from running and prancing around your kitchen. Use chicken tenderloins because they are easier and faster to prepare. Also, kids will love them because they’re more tender than other parts of the poultry.

Chop your vegetables while preheating the oven to 375F. Slice red, yellow, and green bell peppers, onions, and garlic. Combine these with chili powder, cumin, oregano, paprika, and (small portion of) sugar. Slice chicken tenderloins and evenly lay down the sheet pan with the assorted vegetables. Next, drizzle with olive oil. Stir gently after sprinkling fajita seasoning so everything is coated with the spices. Cook in the oven for about 15 minutes, serve with cheese and beans, and see the smiles in your kids!

9. Cauliflower casserole with serrano peppers

_{Image source: https://dadwithapan.com/loaded-cauliflower-casserole-with-serrano-peppers/}

For this particular recipe, you can remove the sausage bacon and replace it with any lean meat alternative. Cauliflower is high in fiber, antioxidants and phytonutrients which may help reduce risk of certain cancers and other diseases. This is one of those healthy meals for kids that are low in carbohydrates and flavorful.

Pre-saute cauliflower with rosemary, thyme, chopped serrano peppers, and garlic in a hot pan. (Chopped florets of cauliflower in bite sizes are amazing; kids think it’s rice!) Chop your meat of choice and seat aside. Once both cooked in separate pans, pour the cauliflower bites into a baking pan. Then, top with cheese, some more vegetables like onions and peppers, etc. After 20 minutes or so, your casserole is set and you’re ready to serve it to the kids!

10. Veggie fritters

_{Image source: https://www.kidspot.com.au/kitchen/recipes/easy-veggie-fritters-recipe/nk37ou8l}

Are you looking for quick, easy, and super tasty meals for kids? Veggie fritters will be a great option. You can make this in batches and then store for frying later. This meal is a bit similar to lentil patties because, as most parents know, kids love burgers. What better way than to put vegetables in them, right? Fritters are great to munch on. Before the kids realize it, they’re actually eating nutritious food rather than just any junk food out there.

With veggie fritters, you can use any leftover or fresh vegetables from your kitchen. Grate these vegetables (or use a food processor) and mix in a bowl. Then, stir and mix in quinoa or whole-wheat flour and egg. Pour the mixture in a shallow pan with oil. Flatten a bit as it cooks. Make sure to fry both sides until golden and slightly crusted. Lastly, drain excess oil.

Happy kids, happy family

Making meals for kids can sometimes be tedious. But, a little creativity here and there goes a long way. Your family can enjoy these kid-friendly recipes just as much as adults do. When kids are happy, the entire household is happy, too. Whether you’re packing a healthy lunch for the kids or preparing breakfast and snacks at home, healthy meal choices are unlimited!

Everybody wins when you serve healthy, tasty food at the table. For parents, not only does it make you feel good serving meals for kids that they actually like and enjoy but it also gives you peace of mind providing nutritious food for the entire family. For the kids, they don’t feel bored which trains them to have a healthy relationship with good, quality food. Lastly, for the family, you all learn to pick healthier options and “walk the talk” about proper nutrition.

Cognitive Health and Wellness Institute wants you to enjoy food that both kids and adults can appreciate. A family that eats healthy meals together, stays together!

Resources:
https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-kids/art-20049335
https://www.eatingwell.com/gallery/7775750/budget-friendly-dinners-kids-will-love/

11Dec2021

Charity Sembrero Weekly Blog Posts December 11, 2021January 23, 2022 0 Comments

Is dairy good for you

Did you know that one serving of an 8-ounce glass of milk is packed with 8 grams of protein? Brie cheese, another dairy product, on the other hand, can provide 95 calories to your body. For good nutrition, dairy can be your friend as it can supply the nutrients essential to your health.

Contrary to popular belief, dairy is a good source of nutritional value. However, like any other food products, it becomes harmful when you consume more than what your body can take. Moderation is key. Your vital statistics such as age, height, weight, and sex should also be factored in to know how much dairy you can have daily. Are you sedentary? Or do you have a more active lifestyle? You should also consider these when incorporating dairy in your diet.

In this article, Cognitive Health and Wellness Institute explores whether dairy is good for you or not. Find out why it’s important, how much you should consume, and what types of food actually belong in the dairy group. Overall, are they beneficial to your health? Let’s find out!

Is dairy fattening?

Nutrient-dense foods, in general, should be consumed daily. The USDA (United States Department of Agriculture) recommends having potassium, calcium, protein, and vitamin D as part of a person’s daily intake. Dairy products such as milk have these vital nutrients especially for building bone strength and for maintenance of your body.

However, for some reason, there’s a common notion that dairy foods cause weight gain. This is not entirely true. In fact, dairy has a neutral or positive effect on your body, especially on your weight. Eating enough yoghurt, cheese, and milk, for instance, that is part of your healthy diet, is not associated with weight gain.

Losing weight means controlling your calorie intake. Hence, if you consume at least 3 servings of milk or cheese daily, this can actually help you with your goal to stay healthy. People who eat lesser dairy foods but don’t necessarily monitor their calorie intake can still gain weight. So, it’s all about having the right nutrients and a healthy, balanced diet.

Top healthiest dairy products

According to the Food and Agriculture Organization of the United Nations (FAO UN), milk is still the most consumed dairy product especially in developing countries. Yet, milk consumption is losing its edge as compared to the growth of livestock and meat consumption globally (increased by more than tripled or so).

But, milk isn’t the only dairy product out there. (Dairy is loosely translated to anything that contains or is made from milk.) Go to the dairy section in a grocery store and you’ll find lots of food options. These foods generally provide essential nutrients such as calcium, magnesium, protein, vitamin D, and phosphorus.

Here are the top tier dairy products in the market that are healthy for you:

Yogurt

Yogurt is considered one of the complete superfoods rich in vitamin D, B5, B12, and magnesium. Packed with good bacteria, this probiotic food is good for your digestive system to sustain order and stop any harmful bacteria to colonize in your gut.

This dairy product helps promote a healthy digestive tract, thereby, boosting your immune system. Yogurt is getting prime real estate in many supermarkets, easily accessible and visible in the grocery aisles, because of its health benefits.

The live strains of good bacteria in yogurt eases gastrointestinal issues such as lactose intolerance and constipation. Consuming this food regularly lowers the risk of gut inflammation which results in a healthy gut microbiota. So, be creative in adding yogurt in your meals by following this recipe.

Cheese

Did you know that cheese was only accidentally discovered when an Arabian merchant put his drinking milk in a bag? According to a legend, the milk coagulated and separated into curds and whey. This is because of the combination of the heat of the sun and the natural rennin in the pouch’s lining. The whey helped the Arabian merchant’s thirst while the curd satisfied his hunger.

cheese history — Image Source: Spoonuniversity.com

The curd in that story is the cheese. Its delightful flavor makes people crave for more. There are varieties of cheese you can find everywhere in different parts of the world.

Often, cheese is classified according to ripening method and/or its hardness. For example, hard cheese ripened through eye-producing bacteria and enzymes are Emmentaler (Swiss), Gruyere, Fontina, and Jarlsberg. On the other hand, soft cheeses ripened with surface microorganisms are Brie, Camembert, Neufchatel, and Pont l’Eveque.

The top two best cheese from the dairy group are:

Hard cheese
Ricotta cheese

Cheese is a good source of calcium, fat, protein, vitamins A and B12, zinc, and riboflavin. It helps prevent osteoporosis, promote positive effects on your dental health, and reverse hypertension by lowering blood pressure, among others. It’s also a good choice for pregnant women, upon doctor’s recommendation, to provide essential vitamins and minerals for a healthy fetal development.

Milk

Milk can come from cows and other mammals such as sheep, goats, and water buffalo. These are rich sources of energy. Cow’s milk is the most popular not only for its taste but also for its good digestibility. This is due to the balanced amino acid profiles in the cow’s milk protein.

It also contains healthy fat in the form of glycerides while the main carbohydrate is a disaccharide (lactose). Lactose is glucose and galactose combined which helps absorb calcium and phosphorus, and aids in the synthesis of B complex vitamins in the small intestine.

Fat-free or low-fat milk should be a staple in your pantry. You can benefit from the nutritional profile of milk, especially when there’s no added sugar. Note that full-fat milk and flavored milks may increase your risk of cardiovascular diseases and can cause weight gain.

There are a number of ways to incorporate milk in your meals such as in soups, smoothies, oatmeal, and even in coffee. For more ideas, you can check these recipes.

Fortified soy beverages

Fortified soy beverages are a crucial part of the Dairy Group. They contain vital nutrients like vitamin D, vitamin A, calcium, protein and potassium that are almost similar to a cow’s milk. Consuming enough of these strengthen the bones which help prevent signs of osteoporosis.

Majority of soy beverages in the supermarkets are fortified with nutrients. These are often taken as a dairy milk replacement, although they are not a substitute ingredient. Regardless, they are an interesting addition to a diet because they are high in protein. They support the development of healthy muscles and organs in the body.

Kefir

Kefir is gaining popularity nowadays due to its tangy and sweet taste. If you’re not fond of just either milk or yogurt on its own, this is a better dairy alternative. This dairy product is a cross between the two.

It’s a natural probiotic that may help improve your body’s immune function and reduce risks of gut inflammation. Moreover, there’s a study that shows kefir may limit the growth of cancer cells and combat the disease altogether.

This fermented drink can also protect you against infection due to its potent antibacterial properties. Overall, it can help if you have digestive problems and improve you bone health.

Benefits of dairy

While it’s common to hear reservations on dairy consumption, most especially from those who are losing weight, it is undeniable that this food group has many benefits to your body. These are some of them:

For your skin

Have you noticed how skincare brands market their products to contain milk? This isn’t surprising because dairy foods like it promote skin elasticity. They also feature vitamins D, A, and skin-restoring & anti-aging properties that will make you glow.

For your bones

Elderlies have probably told you when you were young to drink milk because it’s good for your bones. There’s truth in it because dairy products are packed with calcium which is a crucial mineral for your bone density.

For your liver

Dairy products help in lowering systemic inflammation and liver enzymes that could have a positive effect on your metabolism. As a matter of fact, balanced cheese consumption helps your liver prevent fats.

For your gut

Since fermented dairy products like kefir, yogurt, and some cheeses, are the best source of probiotics, they make your microbes thrive. Just be careful of the processed ones available in the market as they tend to have counter effects on your gut.

For your heart

There’s a number of evidence suggesting that most milk, yogurt and cheese are connected to lesser risk of cardiovascular diseases. There are also other underlying nutrients in the said food group that are beneficial to your health. These are fatty acids, calcium, vitamin D and bioactive peptides.

For your hair

If you’ve been experiencing hair fall, dairy products will be your best friend for they promote hair growth and increase its volume. The Vitamin B12, proteins, zinc, iron, and Omega 6 fatty acids in eggs, yogurt, and milk are the best in fighting hair loss.

For your brain

Dairy consumption is also linked to a better brain health due to higher concentrations of glutathione which is an antioxidant defense in the brain. This is responsible for preventing oxidative stress that protects your cognitive functions from neurodegeneration.

For your blood pressure

Most dairy products like milk have blood pressure-lowering nutrients like potassium, magnesium and calcium that are good for your health. In fact, Hypertension Canada suggests to include at least two to three fat-free or non-fat milk in a daily diet.

Milk and milk products: good or bad?

Milk and dairy product availability and consumption can vary in different countries. Hence, while most Europeans and Americans traditionally eat or drink dairy, other parts of the world don’t necessarily have access to this food. With that said, different people have different experiences with these dairy products.

In order to answer whether milk is good or bad, another thing to consider is the source and their nutritional value. Cow’s milk, for example, is not a good source of essential fatty acids. Generally, milk is a poor source for iron. Therefore, milk and dairy products shouldn’t be the sole food source for whatever your body specifically needs depending on your diet.

For some people, lactose intolerance is a concern. This condition happens when undigested lactose breaks down in the large intestine by bacteria which causes bloating, formation of gas, and diarrhea. This can be managed, however, by avoiding certain dairy products that your gut doesn’t particularly like. Others who have lactose intolerance can still eat ice cream, for instance, but only in small portions.

With all these said, it’s important to understand your own body and the overall health benefits and risks of consuming dairy products. Get acquainted with different types of milk and milk products, too. The advantages and beneficial results outweigh any perceived notion of health risks associated with dairy food. In fact, in this study, evidence showed that milk and dairy products may protect you against prevalent chronic diseases. And, finally, milk and dairy product intake can contribute to meeting nutrient recommendations.

Why is it important to eat or drink milk products

The importance of dairy consumption can be seen from childhood to adulthood. As a child up to teenage years, your bones are still developing so a diet rich in dairy can help elevate bone mineral density. Therefore, when you reach your adult years, you have stronger and healthier bones, including dental maintenance.

But, it’s not just all about calcium for your bones. When exercising, milk and dairy products can give you the carbohydrates you need for energy. The proteins in it also support muscle recovery while the electrolytes and mineral concentration can provide rehydration.

What are the alternatives

Tofu
Tahini (sesame butter or paste)
Canned fish (sardines, salmon with bones)
Leafy greens
Calcium-fortified juices and plant-based milk alternatives (rice milk or almond milk)

Remember that dairy products and alternatives should be consumed as part of a healthy, balanced diet including all of the 5 food groups. These are: 1) bread and cereals, 2) vegetables and fruits, 3) dairy products, 4) meat, chicken, fish or alternatives, and 5) fats and oils (in small amounts).

Here at Cognitive Health and Wellness Institute, you’ll find other whole foods aside from milk and dairy products that are healthy for you. You can have a quality of life with length of life as long as you keep in mind that a balanced diet goes a long way!

References:
https://www.medicalnewstoday.com/articles/326269#:~:text=Dairy%20products%20are%20a%20good,%2C%20vitamin%20D%2C%20and%20protein.
https://www.healthline.com/nutrition/is-dairy-bad-or-good
https://www.health.harvard.edu/blog/dairy-health-food-or-health-risk-2019012515849
https://www.webmd.com/diet/news/20200214/rethinking-mik-science-takes-on-the-dairy-dilemma
https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy
https://www.consumerreports.org/nutrition-healthy-eating/is-dairy-good-for-you-a8446697344/
https://www.bda.uk.com/resource/dairy-benefits.html

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