The Unexpected Health Benefits of Saffron

When was the last time you added saffron to a dish? It turns out this infrequently used spice is well worth seeking out for its health benefits.

Saffron is the dried female stamens of the plant Crocus sativus, native to the Mediterranean. The stamens can only be harvested from the individual flowers by hand, and it takes up to 75,000 flowers to produce one pound of saffron.

It’s no wonder saffron is one of the most expensive spices in the world. Despite being difficult to obtain, saffron has been prized as a spice, medicine and dye for thousands of years. In fact, there are 50,000-year-old prehistoric depictions in Iran that contain saffron-based pigments.

Saffron is also nutritious, containing manganese, vitamin C, magnesium, potassium, vitamin B6 and iron.

This unique spice is linked to many different health benefits. These are some of the main findings.

Weight Loss

A French study found an extract of saffron was able to help control snacking and improve weight loss in a group of mildly overweight, healthy women. The participants who ate a saffron extract for 8 weeks snacked less frequently and had a greater body weight reduction than those who didn’t.

The researchers felt the saffron extract creates a greater feeling of fullness when food is eaten, which leads to less of a compulsion to snack.

Alzheimer’s Disease 

Saffron was shown to help with Alzheimer’s treatment in two Iranian studies. Both studies gave patients with mild to moderate Alzheimer’s disease 15 milligram capsules of saffron twice daily.

In the first study, those who took saffron for 16 weeks had significantly better cognitive function than those who did not. In the second study, the saffron patients were compared to those taking donepezil, a common drug used in Alzheimer’s treatment. After 22 weeks, researchers concluded saffron was equally as effective as the donepezil. And the saffron did not cause vomiting or other unpleasant side effects.

Aphrodisiac

Researchers at the University of Guelph reviewed hundreds of studies on natural aphrodisiacs. They measured these against strict standards for psychological and physiological sexual enhancement to determine which substances were truly effective.

Only three items conclusively improved human sexual function:

• Saffron
• Ginseng (Panax ginseng)
• Vohimbine (a compound from vohimbe trees in West Africa)

Interestingly, wine and chocolate were not proven to be effective aphrodisiacs. You should try reaching for saffron instead when you’re looking for a pick-me-up.

Depression

Many clinical trials have shown saffron can be an effective treatment for mild to moderate depression, as well as major depressive disorder. A 2007 study found that even the petals of saffron had the same effect as the medication Prozac on patients with depression, with 25 percent of people going into remission.

Menstrual Disorders

Saffron has traditionally been used to treat various issues around menstruation, and research is now backing it up. Saffron supplements were found to significantly reduce the symptoms of premenstrual syndrome (PMS). This included an improvement in mood and behavior and a reduction in symptoms like cramps, tender breasts and food cravings.

Another study revealed that merely the smell of saffron was beneficial for PMS, dysmenorrhea (painful menstrual cramps) and irregular menstruation. Considering the cost of saffron, it’s significant that simply sniffing the herb may help treat menstrual issues.

Cardiovascular Diseases

Saffron has been shown to have a protective effect against heart attacks. After 8 days of receiving a saffron extract, rats were shown to have better oxidation in their heart tissue and the ability to handle biological stress compared to non-supplemented rats.

A Chinese study also found that a 10-day treatment with crocin, a compound in saffron, significantly reduced levels of harmful fats in the blood, including triglycerides and cholesterol. Crocin appears to block the absorption of these fats.

Cancer

It’s been proven that saffron has significant cancer prevention properties, including the ability to fight free radicals and promote cell death in tumors. Evidence shows that saffron has the potential to be used in the treatment of gastric, colorectal, liver, pancreatic, prostate, breast, skin and lung cancers.

Suggestions for Using Saffron

You can find saffron as a powdered supplement capsule, a liquid extract or simply the spice itself.

When buying the spice, make sure you’re getting a genuine product. Many fake or adulterated saffron products are on the market. To tell if your saffron is the real deal, immerse a tiny piece in warm water or milk. If the liquid colors immediately, you have a fake on your hands. Authentic saffron takes about 10 to 15 minutes of soaking before it changes the color of the water.

If you choose to take saffron as a supplement, check with your doctor first to make sure it’s compatible with any current treatments.

It’s Time to Ditch Canola Oil

Look at any packaged food in the grocery store and you’ll probably find canola, vegetable, soybean, corn or rapeseed oil somewhere on the ingredients list. In fact, many modern baking recipes, like pancakes, cakes and brownies, call for vegetable oils like canola. And why not? It’s a cheap, widely available, healthy oil, right? Wrong. While canola oil has long been considered the heart healthy, naturally neutral-flavored oil of choice for Americans, it is anything but. Let’s take a look at what’s so bad about canola oil:

It is not a whole food.

To make canola oil, rapeseeds are squeezed, bathed in a chemical solvent, washed in lye, separated in a vat using centrifugal forces and bleached to neutralize the unpleasant odor. So no, canola oil is by no means a whole food. It is a very highly processed, highly refined oil product. In fact, although canola oil is widely praised as being odorless and flavorless, the natural oil of the rapeseed is not flavorless and odorless by nature—that is the result of the immense chemical processing it must undergo. 

It is inflammatory.

Canola oil is not a good source of omega-3 fatty acids. In fact, it contributes to omega-3 imbalances. As you may know, many of us consume far too many omega-6 fatty acids and far too few omega-3s. When the see-saw of omega fatty acids is too heavy on omega-6s, they overrun the body and become inflammatory. In fact, the inflammatory action of too many omega 6s is actually associated with all inflammatory disease,according to Chris Kresser. Many people believe that because canola oil is low in saturated fat, it must be heart healthy. While hopefully you know that saturated fats have been falsely demonized for years, the inflammatory action of this refined oil product is actually significantly more harmful than a wholesome, natural fat like grass-fed butter or coconut oil.

It is not heat stable.

According to Lauren Geertsen, NTP, canola oil is 28 percent polyunsaturated fat, 63 percent monounsaturated fat and only 7 percent saturated fat. While saturated fats are fairly heat stable, polyunsaturated fats are extremely unstable and will oxidize and go rancid when subjected to heat, rendering them nutritionally useless and inflammatory. Monounsaturates lie somewhere in the middle, tolerating  small amount of heat. With its ratios, canola oil, along with all other vegetable oils, are not stable for heat. When you cook with canola, you are taking an already inflammatory oil and making it more inflammatory by bringing it past its low smoke point.

It is often riddled with GMOs.

Ninety percent of the canola grown in the U.S. is genetically modified. This also means that canola is riddled with pesticides. If for no other reason, it is smart to ditch canola oil to reduce the toxic load on both you and the environment.

Cheap vegetable oils like canola do not deserve a place in your pantry. What oils are better? Both coconut oil and ghee are extremely heat stable for cooking. For drizzling or low heat, extra virgin olive oil and avocado oil are excellent choices. If you’re just drizzling raw oil on finished dishes or salads, try cold-pressed walnut oil or flax oil.

Years ago, popcorn fiend that I am, I used to make stovetop popcorn in canola oil and I would always feel gross and greasy after I ate the bowl. When I switched over to using coconut oil, not only did the popcorn become less smoky and tastier, but I actually felt nourished and terrific afterward. The same goes for anything cooked at high heat. Choosing an oil that remains stable is essential for health and flavor. Not all oils are created equal.

The Truth About Caffeine Withdrawals

“I think my interest in it is deeply psychological,” says Catherine Manzanares, Thrive Market’s Content Marketing Manager. “I use it as an excuse to wake up.”

What about quitting? “Never tried. Probably won’t,” she replied.

She’s talking about coffee, the stimulant that fuels so many of our mornings.

Manzanares isn’t alone. This sentiment was echoed by several people when asked about their relationship with caffeine (or its popular carrier, coffee). Jill Russell, Thrive Market’s Executive Editor, said she quit drinking coffee at the advice of a doctor because she struggled with intermittent insomnia. It didn’t help, so after about a month, she went back to it.

Caffeine, one of the world’s most popular (if not benign) drugs of choice, is found in numerous plants. The most widely consumed are coffee, tea, cola nut, cocoa pod, guarana, and maté. It is estimated that between 80 and 90 percent of North American adults and children habitually consume caffeine. Among adults in the United States, coffee is the leading source of caffeine. For kids, it’s soft drinks.

While caffeine is often built into a routine or ritual that seems relatively harmless, it can be addictive. Thus, when someone misses out on their daily fix, they experience what any addict would: withdrawal.

What does caffeine do to the brain?

The stimulant effect of coffee comes from the way it acts on the adenosine receptors in the neural membrane. Adenosine is a central nervous system neuromodulator with specific receptors. When adenosine binds to its receptors, neural activity slows down, and you feel sleepy.

Caffeine acts as an adenosine-receptor antagonist. This means that it binds to these same receptors, but without reducing neural activity. By essentially blocking the adenosine from slowing neural activity, caffeine keeps you feeling stimulated rather than tired.

Caffeine also causes the pituitary gland to secrete hormones, which in turn prompts the adrenal glands to produce more adrenaline. Adrenaline, otherwise known as the “fight or flight” hormone, helps you focus and gives your system an extra blast of energy—exactly the effects many coffee drinkers want.

Lastly, like most drugs, caffeine increases the production of dopamine in the brain’s pleasure circuits, thus fueling your dependency on it.

The health benefits of coffee drinking

While reports on the matter do tend to oscillate between coffee being good for you and something to avoid, it can’t be denied that recent studies have uncovered there are associated health benefits.

One study found that women who drink coffee regularly may lower their risk of depression. Additionally, research points to a decreased risk of stroke in women—though only moderately. Finally, there is more evidence still that suggests it reduces the risk of Type 2 diabetes. 

As for enhancing cognitive function, or mood, it depends on the person—not everyone metabolizes caffeine the same way.

About caffeine withdrawal

Back in 2013, caffeine intoxication and withdrawal became official mental disorders in the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, commonly referred to as the DSM-5.

“Caffeine intoxication and withdrawal both occur fairly frequently but only rarely cause enough clinically significant impairment to be considered a mental disorder,” Allen Frances, who chaired the task force that developed the previous volume of DSM, told the Wall Street Journal.

While Frances was a vocal critic of medicalizing every aspect of life and turning “everyone into a patient,” others felt it was valid. Alan Budney, a member of the DSM-5 Substance-Related Disorders Work Group, told the WSJ that the research in support of caffeine intoxication and withdrawal as a diagnosis is substantial—and that it could be useful to psychiatrists and other healthcare professionals seeing patients with those symptoms.

To be officially diagnosed with caffeine withdrawal, a patient has to experience at least three out of five symptoms within 24 hours of stopping or reducing caffeine intake:

• Headache
• Fatigue
• Sleepiness/drowsiness
• Difficulty concentrating
• Difficulty working
• Irritability
• Depression
• Anxiety
• Flu-like symptoms
• Impairment in psychomotor, vigilance, and cognitive performances

These may sound familiar to anyone who’s tried to go cold turkey on their morning brew—but it’s only when it causes “clinically significant distress or impairment” that affects your functioning at work, home, or in a social setting that it’s a bigger cause for concern.

Withdrawal symptoms usually start to show about 12 hours after consumption, peaking at 24 hours. For most, it takes about a week for symptoms to disappear completely.

Of the Thrive Market employees interviewed, those who tried to quit coffee did notice that they experienced headaches for the first day or two—though they generally subsided after that. According to one study, about 50 percent of people who abstain from drinking caffeine for 24 hours report getting a headache.

When signs or symptoms of caffeine withdrawal occur, the severity can vary from mild to extreme. At its worst, caffeine withdrawal has been repeatedly documented to produce clinically significant distress or impairment in daily functioning. On rare occasions, it’s totally incapacitating. For example, in a double-blind caffeine-withdrawal evaluation at John Hopkins Medicine, 73 percent of individuals who met criteria for DSM-5 substance dependence on caffeine reported functional impairment in normal activities (like skipping an exercise routine, missing work, or losing patience with their kids) during an experimental withdrawal phase.

Can someone overdose on caffeine?

Like with any other drug, technically, you can overdose on caffeine. Though it’s very rare, a brief hospital stay may be necessary to complete treatment. In severe cases, death can even result from convulsions or an irregular heartbeat.

Symptoms of caffeine overdose in adults may include:

• Breathing trouble
• Changes in alertness
• Confusion
• Convulsions
• Diarrhea
• Dizziness
• Fever
• Hallucinations
• Increased thirst
• Increased urination
• Irregular heartbeat
• Muscle twitching
• Rapid heartbeat
• Sleeping trouble
• Vomiting

Symptoms in children may include:

• Muscles that are very tense, then very relaxed
• Nausea
• Rapid, deep breathing
• Rapid heartbeat
• Shock
• Tremors
• Vomiting

So why quit caffeine?

When asking people who love coffee about their relationship with it, there are a range of responses: it’s everything from “a treat” to “an everyday indulgence.” One extreme coffee-drinker said “most of my personality is tied to [it].” Rarely do people associate caffeine addiction with any serious cause for concern—and many willingly admit they’re addicted. So what’s the big deal?

Aside from intoxication or withdrawal, there are other aspects to consider when using caffeine as a main source of energy. Additionally, it’s advised that certain people should avoid caffeinated products, such as those with anxiety, high blood pressure, insomnia, and diabetes. People who experience adverse effects from caffeine, such as the jitters typically associated with caffeine intoxication, may want to consider at least scaling back their consumption.

In an article for the Huffington Post, Dr. Mark Hyman wrote about his own experiences with caffeine. “I traded sleep for espresso, authentic energy for Häagen-Dazs coffee ice cream, and normal circadian rhythms for high-speed, caffeinated adrenaline rushes.

“But then, my body began to communicate to me what I had been attempting to not hear—slow down and let the natural systems assume their proper course.”

In addition to those mentioned above, Hyman told Huffington Post, “if you or someone you care about is sick, inflamed, hormonally imbalanced, nutritionally compromised, overworked, stressed out, fatigued, depressed or toxic—coffee is not part of the medicine required for your healing.”

In the article, he cites 10 reasons for reducing, or eliminating coffee from your diet, including:

• Caffeine increases catecholamines, your stress hormones. This elicits cortisol and increases insulin, which can cause inflammation.
• Habitual caffeine drinking decreases insulin sensitivity, which can make it difficult for cells to respond appropriately to blood sugar. High blood sugar levels lead to arterial deterioration and cardiovascular risks.
• Diterpenes in unfiltered coffee have been linked to higher levels of triglycerides, LDL, and VLDL levels.
• The helpful chlorogenic acids that may delay glucose absorption in the intestine have also been shown to increase homocysteine levels—an indicator for increased risk of cardiovascular disease.
• Coffee’s acidity is linked to digestive discomfort, indigestion, heartburn, GERD and dysbiosis (imbalances in the gut flora).
• Coffee “addicts” aren’t relying on the body’s natural source of energy.
• There’s a cultural addiction to coffee and its associations—those sugary, fatty drinks that are more of a meal than a drink. A morning latte epitomizes food packed with energy yet lacking any nutritional value.
• 5-HIA, an organic acid and component of the neurotransmitter serotonin, tends to be elevated in coffee drinkers. This can be disruptive to sleep patterns and promote anxiety and even depression.
• Coffee can interfere with the detoxification process in the liver.

It gives you pause before pouring another cup, or getting a refill on that soda.

How to avoid withdrawal symptoms

Hyman suggests slowly weaning yourself off of coffee to avoid extreme withdrawal.

To avoid crashing or feeling the effects of caffeine withdrawal, he offers these tips:

• Drink a lot of water, at least 8 glasses a day. It’s the best way to flush out the system.
• Eat clean foods (high-fiber diets with plenty of vegetables will give you clean bowels).
• Allow more time for sleep.
• Take 1,000 mg of vitamin C with breakfast and dinner.
• Exercise daily to combat fatigue.
• Avoid low blood sugar by eating when you’re hungry, rather than substituting real food for coffee or a caffeinated beverage to give you energy.
• Drink green tea instead. It has antioxidants, but is also caffeinated.

Even if you decide quitting completely may not be the best choice for you, cutting back may be the answer. Roland Griffiths, a professor in the department of psychiatry and neuroscience at Johns Hopkins University School of Medicine, told the Wall Street Journal that the best way to get caffeine to “work” is to drink it at irregular intervals—like once a week—and limiting your intake to as little as 100 milligrams in a day (about ¼ of a cup).

A simple way to get more energy

So if you can’t get that pep in your step from caffeine, what are the alternatives? Dr. Hyman offers a solution to get a grasp of what raises and lowers your personal energy levels.

He suggests making a list with two columns. In the first column, list all of the things that give you energy. In the second column, list everything that drains your energy. Each day try to let go of one thing that drains you, and add one thing that energizes you.

Then of course, there are other alternatives to try if you like the warmth or flavor. Thisdecaf dandelion cacao latte actually mimics the flavor of coffee.

The Vaccine that Causes Cancer

If you take any fruit and injected it with aluminum, phenol, acetone, thimerosal (mercury) and billions of bacteria and viruses…WOULD YOU EAT IT? If you answered NO…how can they justify INJECTING it into a muscle, which gets into your blood and circulates around the body…exposing all major organs and tissues to everything in the vaccine? Then, why do we inject our kids with a vaccine?  

In the early 1900s an astute Indiana physician, Dr. W.B. Clarke, stated “Cancer was practically unknown until compulsory vaccination with cowpox vaccine began to be introduced. I have had to deal with two hundred cases of cancer, and I never saw a case of cancer in an unvaccinated person.”

Formaldehyde in vaccines has been linked to several types of cancers, including Leukemia. Formaldehyde has been used in the Anthrax vaccine, DT, DTaP, Hib, HPV, Hep A, Hep B, Influenza, Meningitis, Polio, and more. This is classified as a known carcinogen. Both the Environmental Protection Agency and the International Agency for Research on Cancer admit this is so.

Vaccine makers don’t test vaccines for their potential to cause cancer.They are very clear about it. Every single vaccine package insert says it. Here’s what Merck says about its MMR vaccine:

M-M-R II has not been evaluated for carcinogenic or mutagenic potential, or potential to impair fertility.

Various toxic elements within vaccines such as the SV40 virus, formaldehyde (formalin), mercury (thimerosal) and aluminum can become time bombs remaining dormant in the body for years until they suddenly activate, causing life threatening diseases. 

Vaccines are enormously profitable for drug companies and recent legislation in the U.S. has exempted lawsuits against pharmaceutical firms in the event of adverse reactions to vaccines which are very common. In 1975 Germany stopped requiring pertussis (whooping cough) vaccination. Today less than 10 % of German children are vaccinated against pertussis. The number of cases of pertussis has steadily decreased even though far fewer children are receiving pertussis vaccine. 

In the March 4, 1977 issue of Science Jonas and Darrell Salk warn, “Live virus vaccines against influenza or poliomyelitis may in each instance produce the disease it intended to prevent. The live virus against measles and mumps may produce such side effects as encephalitis (brain damage).

10 Reasons You’re Always So Tired

Spend a few minutes glancing around any office or subway car, and you’ll see yawn after yawn, maybe even a few folks nodding off. With an average per person coffee consumption of 2.1 cups every day, according to a Zagat survey, it’s safe to say most Americans feel pretty tired. Plopping down in a chair for the rest of the day certainly won’t do much to help to alleviate the problem and many workers may find themselves feeling irritable and a lot less productive.

The damage can extend beyond the workplace, too. In 2012, a team of French researchers conducted a study examining the factors most commonly associated with serious car accidents. The team found sleepiness behind the wheel to be nearly as dangerous as driving drunk. When you consider some people operate heavy machinery regularly while on the job, the results are rather sobering.

If you count yourself among the many perpetually tired adults, it’s time to start figuring out where things are going wrong. It could be as simple as not hitting the hay soon enough, but something less expected could also be at play. Check out this list of 10 culprits so you can stop stifling yawns and start feeling more awake.

1. Sleeping in
Once Friday hits, most people are ecstatic at the thought of sleeping long past their weekday waking hour. Though snoozing until noon might sound like the ultimate luxury, you could be doing a lot more harm than good. According to Men’s Health, sleeping in throws off your body’s internal clock since it alters the amount of time you’re exposed to daylight as well as your regular eating habits. If you can’t completely fend off the urge, keep it to an additional 90 minutes at the absolute max.

What about catching up on sleep? Sorry, but there’s really no truth to this concept. For starters, you’d have to sleep a ton of extra hours in two days to equate to what you lost during the week. Even if you feel slightly less tired, it’s still not that beneficial. A 2013 study found workers who slept in for two days following a week of sleep deprivation felt less fatigued but didn’t experience an increase in performance.

2. Improper amount of exercise
If you think you’re too tired to work out, think again. Plenty of research shows regularly making the time for a sweat session can help you feel a lot more alert during the day. This 2008 study from the University of Georgia is a good example. The team found those who started incorporating exercise into their day enjoyed reduced fatigue compared to those who remained sedentary.

Setting your alarm a bit earlier in the day is a good route for most adults, but a work schedule that already has you out of bed in the early hours still isn’t a reason to skip out. The old excuse that exercising later in the day will disrupt your sleep that night doesn’t have much support. According to CNN, as long as you give yourself a few hours between your workout and the time your head touches your pillow, you’ll be just fine.

On the flip side, folks who hit the gym a little bit too hard can also suffer from fatigue. Athletes who are constantly training for competitions can easily become victims of overtraining, a condition where the body has been worked to exhaustion. Once someone hits this point, they’re performance suffers and they tend to feel moody and extremely exhausted.

3. Too many screens
Most adults are plugged into some sort of electronic device all day, right up the point when they hop in bed. Exposing yourself to the light from your phone, computer, TV, or tablet so late in the day can have a huge impact on the amount and quality of sleep you get. A 2014 study from Brigham and Women’s Hospital found participants who used light-emitting eReaders an hour before bed took longer to fall asleep, experienced reduced quality in sleep, and felt more fatigued the next morning. The researchers believe the light that comes from these devices disrupts circadian rhythm, our body’s natural clock that helps tell us when it’s time to sleep. Instead of surfing the web, try reading a book or magazine before bed.

4. Poor diet
Three cups of black coffee does not constitute breakfast, yet many don’t have much more than that. This habit of skipping the day’s first meal can slow you down pretty significantly. Amy Goodson, RD at Texas Health Ben Hogan Sports Medicine, told Time eating breakfast refuels your body from the long break between meals and gets your metabolism going. Your best bet is to go for complex carbohydrates and protein, to keep you satisfied and maintain a stable supply of energy. Go for foods like eggs with whole wheat toast or oatmeal with Greek yogurt.

The article also noted the importance of getting good nutrition for the rest of the day. Sugary snacks and simple carbs will cause your blood sugar to spike. While this gives you an immediate hit of energy, you’ll soon feel even more exhausted than before your snack. Once again, protein and complex carbohydrates are your best friends to stay alert during the day.

5. Dehydration
Though the old advice of drinking eight glasses of water a day is sort of overkill, most people don’t sip enough of the clear stuff throughout the day. If you’re not guzzling at least a few glasses, dehydration could be the reason you feel so sluggish. Nutritional therapist Hayley Pedrick told The Telegraph, “As little as a 5 to 8% loss of water can lead to fatigue.” When you don’t have an adequate amount of water in your system, your blood volume drops. This means it takes longer for oxygen and other nutrients to circulate through your body, leaving you feeling wiped out.

6. Inadequate amount of sleep
Not getting enough sleep is probably the most obvious, but no less important, reason many of us feel so exhausted all the time. Though everyone is a little bit different, experts usually recommend aiming for seven to nine hours of shut eye every night, yet many people don’t come close. Missing out on those precious hours every night can make you feel foggy, but that’s the least of your worries. According to WebMD, sleep deprivation can lead to heart disease, diabetes, and an early death.

Many look to coffee and other caffeinated beverages to fight fatigue, but that strategy doesn’t do much good. Michael Breus, a sleep specialist and author of The Sleep Doctor’s Diet Plan, told Entrepreneur that coffee can’t replace sleep because, “your body doesn’t heal; your memory doesn’t get better.” Additionally, too much of the brewed beverage later in the day can make it more difficult to fall asleep, making the problem even worse. That doesn’t mean you can’t get a little bit of a jolt from some java, just don’t try to use it an alternative to a full night’s rest.

7. Iron deficiency When you don’t have an adequate supply of iron in your system, you can’t produce enough hemoglobin, a protein in red blood cells that helps transport oxygen throughout your body. This condition, called anemia, can make you feel winded and generally exhausted. It’s even worse when you try to work out.

Low iron levels plague women much more commonly than men thanks to their menstrual cycles, but that doesn’t mean guys are immune. According to Livestrong, men often run into trouble when their diet doesn’t offer enough of the nutrient through foods like meat, poultry, and eggs. This means vegetarians and vegans are more susceptible.

8. Low testosterone
As men get older, their bodies naturally start to produce less testosterone. Most of us think of this hormone as it relates to muscle growth and sex drive, but it plays a role in your overall energy level as well. According to Healthline, men with low testosterone often feel fatigued despite getting plenty of sleep. And if you think this is only a problem for older men, think again. According to Everyday Health, there are a number of reasons young men can find their testosterone levels lacking, and they’re all treatable. If you feel like you might be suffering from an insufficient supply of this hormone, you’ll need to do some blood tests at your doctor’s office.

9. Sleep disorders
Even folks who devote enough time to sleeping each night can find themselves feeling bleary-eyed in the morning either because they can’t fall asleep or because it’s not restful sleep. According to the National Institute of Neurological Disorders and Stroke, 40 million Americans suffer from chronic sleep disorders, and even more have occasional troubles getting enough shut eye.

Disorders include everything from snoring to narcolepsy, but sleep apnea and insomnia are two of the most common. According to the Minnesota Sleep Institute, sleep apnea occurs when the muscles around your airway relax too much and block off the airway. This cuts off the supply of oxygen to your brain and forces you to wake up in order to start breathing again. Over the course of an entire night, you’ll miss out on a lot of quality sleep. As for insomnia, it’s a lot less clear cut. Any number of reasons can lead to the inability to fall and stay asleep, but it always leaves you feeling wiped out. If you’re staring at ceiling every night, it might be time to schedule an appointment with your doctor.

10. Too much alcohol
Most guys who enjoy a few beers or glasses of wine know about the snooze-inducing effect of alcohol. Though booze makes you feel sleepy, it also prevents you from getting the true rest your body needs. A 2013 review published in Alcoholism: Clinical & Experimental Research found alcohol consumption helped individuals reach a deep sleep early on, but led to disruptions in the rapid eye movement (REM) stage, the most restful phase of sleep, later in the night. It’s fine if you enjoy a drink or two, but don’t use the booze as a strategy for getting a better night’s rest.

7 Warning Signs That You’re Unhealthy

If you’re living a generally unhealthy lifestyle, you’re probably clued-in. Most of us are aware that we shouldn’t be shoveling garbage down our throats at every opportunity, reaching for sodas, completely ignoring our bodies’ primal urges for exercise — but we do it anyway. And we somehow are able to shut down the nagging voice in the back of our minds that tell us to knock it off and get ourselves into shape.

The message may come from our conscience, or even a doctor; we’ll still pretend that everything is OK. Even if those around us — friends, family, or co-workers — can clearly see that we’re hurting ourselves.

“Unhealthy” is an incredibly vague term, and can really refer to a lot of things. If you’re overweight, you may be considered unhealthy. The same may be true if you’re underweight or simply have a poor diet. But what the word “unhealthy” is truly striking at is that there are some serious concerns to our overall physical and mental integrity. Concerns that need to be addressed, otherwise we may see our lives end years before they should. Or, if we are able to survive, our quality of life could drop significantly.

So, the question becomes how to tell if you’re unhealthy. Again, you probably already know — and the people around you do as well. There are a number of ways that it manifests itself, too — ways that people can tell you’re unhealthy, just by looking or talking to you. Or, in the case that you’re somehow unaware that your choices are harming your health, these manifestations could be a clue — they may present an eye-opening revelation that it’s time for change. Big change.

Here are seven tell-tale signs that you’re unhealthy, and that it’s time to do something about it.

1. Bad skin
The quality of your skin is a sure-fire way to get a reading on your overall level of health. Of course, some people struggle with skin issues like acne and are otherwise perfectly fine — but skin quality can clue you in to some bigger problems. A poor diet can really impact your skin quality, and if you’re noticing blemishes like stretch marks? That should tell you that something is wrong.

2. Sleep issues
Can’t seem to fall asleep at night? That can be an indication that some aspects of your life need adjusting. Whether it be that you’re eating the wrong foods, ingesting too much caffeine late in the day, or not expelling enough energy during the day, not being able to sleep presents an issue — which cascades into further issues.

3. Bathroom problems
Yep, we’re getting down and dirty. Take note of the color of your urine, and even how frequently you’re going No. 2 — those could both provide important insight into the state of your overall health. Since you’re going to ask, your urine should be a pale yellow color — and hopefully odorless. As for your bowel movement frequency, there’s a wide range. But if you’re going regularly, you’re probably fine. And don’t ignore the grimy details during your investigation.

4. Lip balm reliance
If your lips are constantly chapped, and you find that you can’t live without lip balm, that’s your body’s way of telling you that something’s wrong. Specifically, your lip condition is an indicator of your vitamin levels. If your lips are chapped, you may be vitamin strapped — so diversify your diet, and get the nutrients you need.

5. Bad finger and toe nails
If the condition of your lips wasn’t a solid enough indicator, your finger and toe nails can also give you a heads-up if you’re unhealthy. You’re going to want to be on the lookout for ridges, discoloration, and bumps — all of which should be red flags. Your nails can tell you a lot about your overall state of health, so if something is strange, don’t ignore it.

6. Body temperature fluctuation
Icy feet and hands aren’t normal. Yes, there could be environmental factors at play, but if you’re consistently finding that your extremities are ice cold, it can be a sign of cardiovascular problems. Specifically, cold hands or feet might mean that you’re having circulation issues, and that your body isn’t getting blood where it needs to go. If this is a chronic issue, have it checked out.

7. A cloudy mind
It’s becoming quite clear that our cognitive ability and brain health are closely tied to our physical condition. That means that obesity and elevated levels of body fat can have a significant impact on our ability to think and reason. It’s kind of scary, but also a very promising area of research. So, if you can’t formulate a potent thought, it may be a sign that it’s time to drop some weight.

5 Things That Can Help Improve Memory

After a long day at the office, you need to grocery shop, but you can’t remember what items you’re missing from the fridge. You need to call your doctor, but as soon as you pick up the phone, her name slips your mind. Eventually the information comes to you in an “aha!” moment, but it would be a lot easier if there were a way to improve memory instead of waiting for such a moment of realization.

You may think that memory gaps are bound to increase as you get older, but there are actually ways to strengthen your memory as you age. According to Real Simple, neuroplasticity is the brain’s ability to develop neurons and build connections to improve your memory. No matter your age, you have the ability to learn new tasks and strengthen your memory, as your brain is able to form new pathways that assist you with learning new information and remembering it for longer periods of time.

Like a muscle, you have to work out your brain and provide it with proper nutrition in order for it to fully function. Here are five tips to improve memory, which will keep you sharp for years to come.

1. Sleep

One of the most effective ways to strengthen memory is to improve the quality and duration of your sleep. According to Health.com, researchers at the University of Pennsylvania found that losing three or four hours of sleep in a single night can be deeply detrimental to your memory. It is believed that it can take eight hours of sleep for your brain to turn new memories into long-term memories; without this sleep, you may not be able to remember details at work that could help you perform at your next meeting or with your next report.

If you get a full eight hours of sleep one night and skip a full night’s rest the next night, beware: One night of good sleep may not make up for the second night’s deficit.

Aim to get seven to nine hours of sleep a night. If you can’t attain that amount, then consider taking time out of your busy schedule for a nap. Tech Times states that a 45-minute power nap can help your brain move newer information into long-term storage.

2. Eat the right food 

To help keep your memory as sharp as possible, pay attention to the food you’re consuming as well as the food you should consider adding to your diet. Mercola.com says that fresh vegetables and healthy fats are absolutely necessary for brain health, and you should keep refined sugars and grain carbohydrates to a minimum.

Increasing your omega-3 fatty acid intake by consuming more fish, like salmon and fresh tuna, will maintain healthy brain function. But you should work to eliminate foods high in omega-6 fatty acid, such as processed vegetable oils, corn oil, and margarine. If you find that you’re having trouble removing oils from your diet, aim to use olive oil as your primary cooking oil, or better yet, reach for coconut oil — it’s a healthy fat that can actually help prevent neurological disease.

Additionally, celery, broccoli, cauliflower, and walnuts all contain brain-healthy antioxidants that may even help stimulate the production of new brain cells. Curry is another great food for brain health. Turmeric, the main spice in curry, contains an anti-inflammatory antioxidant that has been shown to boost memory.

3. Exercise on a regular basis 

Though your main motivation for working out may be toned muscles, you may not realize that physical exercise is excellent for increasing your brain’s memory-holding abilities. Mayo Clinic states that physical exercise keeps your brain sharp because of the increased blood flow through your body. When you exercise, your brain releases norepinephrine, a chemical that strongly influences your memory.

To reap the physical and mental benefits of exercise, most healthy adults should get around 150 minutes of moderate aerobic activity per week or 75 minutes of more intense aerobic activity per week.

Another added benefit of exercise is its stress-relieving properties, which can do wonders for the brain. Regular activity is known to aid in managing stress, which can bring about a clearer mind. Even if you can’t fit in a full-blown hour of gym time, a 10- to 20-minute brisk walk each day is enough to help clear your head and improve memory.

4. Work out your brain 

Playing games designed to challenge the brain can help you retain memories. By the time you’ve reached adulthood, your brain is familiar with your day-to-day tasks. While you may run into difficult assignments at work that stray from your typical workload, overall, your brain guides you through your daily routine with minimal effort. According to Help Guide, the best way to “work out” your brain is to break from your typical routine and try a new task that you may not be very good at.

Have you ever tried a crossword puzzle in the local paper? Or, better yet, have you gone on a guided tour of your local art museum or taken a class on something you’re interested in? From small tasks like Sudoku puzzles and crosswords to more stimulating activities like learning something completely new, these are great ways to turn off auto-pilot and challenge your brain.

When looking for brain-boosting tasks, look for experiences that demand your full and undivided attention. If you don’t have much time, try activities that only require 15 to 30 minutes each day, such as cooking a new recipe or learning how to play a new instrument. Eventually, these new tasks will become second nature to you, so switch them up when they become too easy. It’s not difficult to work out your brain so long as the activity is a genuine challenge and offers some kind of reward once it is accomplished.

5. Hang out with your friends  your brain health, hanging out with your friends may be just as helpful as spending your day studying in the library. Time states one of the best ways to increase memory is to stay socially active and contribute to conversations in groups. Dr. Karen Li, head of Concordia University’s laboratory for adult development and cognitive aging, said in the story that following conversations and then adding your thoughts and relating your experiences requires a rather proficient mind.

Socializing is also great for de-stressing, which can aid in memory strength. As social creatures, humans need other people to interact with, and talking to your friends can instantly improve your mood and keep you in a healthy mental state. In a recent study, the Harvard School of Public Health concluded that people with active social lives had the slowest rate of mental decline. Relationships stimulate the brain, so it’s important to catch up with your friends and family frequently — it may even be the best way to support your mental and emotional health, and ultimately, your memory.