10 Reasons to drink Lemon water daily
Adding lemon to water is not only delicious but also super healthy. In addition to vitamins such as vitamin C, lemon is also full of other minerals. This gives it health-promoting properties.
1. Lemon contains a lot of magnesium, calcium and potassium
2. Daily consumption of lemon water lowers blood pressure by up to 10%
3. It has an alkaline effect, which maintains the body's pH level, which in turn is good against a number of diseases.
4. Lemon water prevents free radicals and acts as a powerful antioxidant
5. It purifies the blood
6. It improves the skin
7. It cleanses the liver
8. It helps against toothache and gum inflammation
9. Lemon water supports digestion
10. It has an anti-inflammatory effect.
Celtic Seasalt - healthier than other salt?
Celtic sea salt is mined on the Atlantic coast of France. It is also called Sel gris de Guérande, due to its recognizable slightly grey colour (Sel gris – grey salt).
The process relies on natural evaporation from the sun and wind, which is why this salt is said to retain its minerals.
It is said to lower or help regulate blood pressure.
But is this really the case?
Celtic sea salt has a high potassium content compared to other types of salt, which tend to have high sodium content. Potassium has been shown to lower blood pressure. However, Celtic sea salt also contains some sodium (not as much as other types).
High sodium levels increase the risk of cardiovascular disease, according to the WHO.
There is currently no real scientific evidence that Celtic sea salt is better than other types of salt, or opinions vary.
What is important, according to scientists, is the total amount of salt we consume. For example, ready meals often contain a lot of sodium-containing salt.
Personally, I think Celtic sea salt is a good choice as the amount of sodium is relatively low and the potassium content is quite high. So enjoy it – but in moderation.
Rice - a colourful grain
There are currently more than 8,000 different types of rice worldwide. Rice serves billions of people as a nutritious source of energy and the basis of a meal.
Nevertheless, there are many differences in color, nutritional value and consistency.
I will discuss the most important and well-known types of rice here.
In general, black rice has the highest antioxidant activity, followed by red rice and brown rice. Black rice also has the highest content of phytochemicals. These help a plant to withstand bacteria, viral infections and fungi. One of the most important groups of phytochemicals are phenols (found in the whole grain). Phenols are considered to be free radical scavengers and can therefore have a positive effect against oxidative stress.
Black rice
Black rice is grown in both highland and lowland areas in rainy areas. Due to the anthocyanin content of this type of rice, it is not consumed as a staple food, but as a functional food.
Black rice is known by many names, for example forbidden rice or king rice, purple rice or heavenly rice. It is full of antioxidants and micronutrients. During the imperial era, it was forbidden to consume this rice without the express permission of the authorities. It could only be consumed by the royal family.
Several scientific studies have shown a number of very interesting health-promoting properties, including:
Black rice promotes coordination and memory
Black rice is rich in vitamin E and this is good for the eyes and skin
Black rice helps against constipation
Black rice is a good anti-aging agent
Black rice promotes the regeneration of liver cells
Red rice
Like black rice, red rice gets its color from anthocyanins. Red rice is also known to "catch" free radicals. In addition, red rice is also known for its antioxidant effects and high levels of zinc and iron. Red rice contains about two to three times more zinc and iron than white rice.
Unlike white rice, it also contains more fiber and protein.
Brown rice
Brown rice is very nutritious. It is high in fiber but low in calories. Brown rice is a good source of magnesium, phosphorus, selenium, thiamin, niacin, vitamin B6 and is an excellent source of manganese. Brown rice and raw rice are rich in vitamins and minerals; this is because the vitamins remain in the bran and husk of the rice. Rice bran and husks contain higher levels of calcium, zinc and iron. Brown rice contains naturally occurring bran oil, which helps lower LDL cholesterol.
White Rice
White rice is widely consumed around the world. This involves processing and milling raw rice, which removes essential components of it, namely the bran and germ. As mentioned earlier, the bran and germ are rich in nutrients. If the white rice is further polished, the aleurone layer is also removed. This results in an even greater loss of nutrients (including vitamin B or essential fats).
You can find many different types of white rice on supermarket shelves. Sometimes an additive can be found (think of vitamin B, for example).
The colored rice varieties: Fantastic for type 2 diabetes patients!
The colored rice varieties are excellent for patients with diabetes mellitus. Why?
The bran and husks as well as the fiber-rich, colored rice husks release the sugar much more slowly, so that blood sugar levels rise less quickly and large fluctuations are prevented. In contrast, studies have been published that white rice increases the risk of diabetes mellitus. How is this possible?
Dietary fiber reduces the absorption of carbohydrates by sealing in the food, increasing the viscosity of the food in the intestine and impairing the action of hydrolytic enzymes in the small intestine. This lowers the GI (glycemic index) and is good for patients with diabetes mellitus.
So just enjoy the delicious colored rice varieties.
Soy - yes or no?
Soy is often used as an additive in vegetarian products, in sauces, but also in other foods (and often not where you would expect it, e.g. in biscuits).
The use of soy has increased significantly due to industrially processed foods.
Soy is a legume and comes from the soybean. Many products are based on soy oil, soy milk, tempeh or tofu. It is rich in unsaturated fats, protein and contains iron and vitamin B1. But are soy products really that healthy?
Soy also contains goitrogens. Goitrogens are secondary plant substances. They have a harmful effect on the thyroid because they bind iodine in the body and this is broken down in the liver. Iodine is essential for the proper functioning of the thyroid. If this is disturbed, the thyroid cannot function optimally.
Thyroid problems are common complaints in women and therefore continue to be a cause for concern.
Legumes also contain phytic acid.
Phytic acid can hinder the absorption of certain minerals, including iron, magnesium, calcium, etc. Phytic acid is an anti-nutritional substance and steals minerals. So it's a little thief.
Soy also contains phytoestrogens, which are very similar to the female hormone estrogen, also called isoflavones (plant estrogens). Many scientists believe that these phytoestrogens work well - unlike xenoestrogens, which are found in many processed foods (for example, through pesticides, canned vegetables or oily foods in plastic or canned packaging). These xenoestrogens bind to the same receptors as phytoestrogens or estrogens.
So what does this mean in the end?
Personally, I am cautious with soy and advise my customers to do the same based on the points mentioned above.
However, some scientists believe that a fermentation process renders the phytic acid harmless and thus makes it much healthier. Fermented soy sauce is available for purchase. Fermented products such as miso or tempeh are also available. So a slightly healthier choice.
Broccoli - good for the thyroid function
Broccoli is a highly nutritious vegetable with numerous benefits, especially related to hormonal health. Its benefits come from its unique nutrient profile, which includes vitamins, minerals, fiber, and plant compounds that support overall well-being and the balance of various hormones in the body. Here are the top benefits of broccoli for hormonal health:
1. Detoxification of estrogen
Broccoli contains indole-3-carbinol (I3C) and its byproduct diindolylmethane (DIM), compounds known to support estrogen metabolism. They help balance estrogen levels by promoting the conversion of estrogen into less potent and less harmful forms. This can reduce symptoms of estrogen dominance such as weight gain, PMS, and an increased risk of estrogen-related cancers such as breast cancer.
2. Supports Liver Detoxification
Broccoli is rich in glucosinolates, sulfur-containing compounds that activate liver detoxification enzymes, particularly the Phase I and Phase II detoxification pathways. This process helps the body efficiently remove excess hormones, toxins and waste products, preventing hormonal imbalances caused by toxin buildup.
3. Thyroid Health
Although cruciferous vegetables like broccoli are often associated with goitrogens (compounds that can interfere with iodine absorption by the thyroid), moderate consumption, especially when cooked, provides benefits without significant risk. Broccoli provides important nutrients like selenium, which is critical for the production and conversion of thyroid hormones, and folate, which supports overall thyroid function.
4. Anti-inflammatory Properties
Chronic inflammation can disrupt hormonal balance and contribute to conditions like insulin resistance and thyroid disease. Broccoli is rich in anti-inflammatory compounds like sulforaphane, which reduces inflammation by reducing pro-inflammatory cytokines and oxidative stress, thus promoting better hormone regulation.
5. Regulating blood sugar levels
The fiber content of broccoli helps stabilize blood sugar levels, which is crucial for maintaining balanced insulin and cortisol levels. This regulation is important for preventing insulin resistance and related hormonal imbalances such as polycystic ovary syndrome (PCOS) and metabolic syndrome.
6. Cancer prevention
The compounds in broccoli, particularly sulforaphane, have been shown to have chemoprotective properties, meaning they may reduce the risk of hormone-related cancers (e.g. breast, prostate and ovarian cancer). These compounds promote apoptosis (cell death) in cancer cells and reduce the growth of tumors linked to hormonal imbalances.
7. Support reproductive health
Broccoli's nutritional content, including folate and vitamin C, supports reproductive health by ensuring proper cell function and reducing oxidative stress. Balanced estrogen metabolism, supported by broccoli's bioactive compounds, also promotes a healthy menstrual cycle and reduces symptoms of hormonal disorders such as endometriosis and fibroids.
8. Improve gut health
A healthy gut is crucial for hormone regulation as it affects the reabsorption and excretion of hormones. The fiber in broccoli supports gut health by promoting a healthy microbiome and regular bowel movements, which are essential for the elimination of excess estrogen and other hormones.
Tips for Incorporating Broccoli for Hormonal Health
Preparation Method: Lightly steam or sauté broccoli to reduce its goiter-forming properties while retaining its beneficial compounds.
Combine with Healthy Fats: Eating broccoli with healthy fats like olive oil or avocado can improve the absorption of fat-soluble vitamins and phytonutrients.
Incorporate broccoli into a balanced diet: Combine broccoli with other vegetables, lean proteins and whole grains to ensure a comprehensive nutrient intake that supports overall hormonal health.
In summary, broccoli's role in promoting hormonal health is linked to its support of estrogen metabolism, liver detoxification, anti-inflammatory effects and cancer prevention. Regularly incorporating broccoli into a balanced diet can help maintain hormonal balance and overall health.
Glutenfrei - Ist das wirklich so gut?
A gluten-free diet has become popular not only among those with celiac disease or gluten intolerance, but also those looking to support their hormonal health. Gluten is a protein found in wheat, barley and rye that may contribute to hormonal imbalances in susceptible individuals due to its effects on digestion, inflammation and nutrient absorption. Here are the top benefits of a gluten-free diet for hormonal health:
1. Reduces inflammation
Chronic inflammation and hormonal imbalance: Eating gluten can trigger an inflammatory response in certain individuals, particularly those with celiac disease or non-celiac gluten intolerance. Chronic inflammation can disrupt hormone production and regulation, leading to imbalances in cortisol, insulin, thyroid hormones and sex hormones (e.g. estrogen and progesterone).
Autoimmune diseases: Many hormonal disorders, such as Hashimoto's thyroiditis (autoimmune thyroid disease), are associated with chronic inflammation. Avoiding gluten can reduce inflammation, relieve symptoms, and promote a more balanced hormonal environment.
2. Improved gut health
Gut-brain-hormone axis: The gut plays a crucial role in hormone regulation. Gluten sensitivity or intolerance can damage the intestinal lining and lead to increased intestinal permeability, or "leaky gut." This allows undigested food particles and toxins to enter the bloodstream, triggering systemic inflammation and disrupting the balance of hormones like cortisol and insulin.
Estrogen metabolism: A healthy gut microbiome is essential for breaking down and eliminating excess estrogens. A gluten-free diet can reduce gut inflammation, support the microbiome, and promote healthier estrogen metabolism, which can alleviate symptoms like PMS, irregular periods, and estrogen dominance.
3. Improved thyroid function
Link between gluten and autoimmune thyroid disorders: There is a strong correlation between gluten intolerance and autoimmune thyroid disorders like Hashimoto's thyroiditis and Graves' disease. Gluten molecules have a similar structure to the enzyme transglutaminase, which is involved in thyroid function. In people with a genetic predisposition, consuming gluten can trigger an immune response that mistakenly attacks the thyroid, leading to thyroid dysfunction.
Support thyroid hormone production: Reducing gluten intake can help stabilize thyroid hormone levels by reducing autoimmune attacks on the thyroid, allowing for better regulation of the hormones that control metabolism, energy levels, and overall hormonal balance.
4. Stabilizing blood sugar levels
Effects on insulin and cortisol: Gluten-containing foods like breads, pastries and grains often contain a lot of refined carbohydrates, which can cause rapid spikes in blood sugar. Over time, this can lead to insulin resistance and disrupt the delicate balance of insulin and cortisol. Insulin resistance is closely linked to conditions like polycystic ovary syndrome (PCOS) and metabolic syndrome.
Improved insulin sensitivity: A gluten-free diet that focuses on whole, unprocessed foods can help stabilize blood sugar levels, improve insulin sensitivity and reduce cortisol imbalances, leading to a more balanced endocrine system.
5. Improved absorption of key nutrients
Nutrient deficiencies and hormonal health: Gluten-related inflammation in the gut can lead to malabsorption of key nutrients like zinc, selenium, vitamin D and magnesium, all of which are essential for optimal hormone production and regulation. A deficiency in these nutrients can affect thyroid function, reproductive health and stress response.
Better nutrient absorption: By removing gluten and healing the gut, nutrient absorption improves and the synthesis and function of hormones such as thyroid hormones, estrogen, progesterone and cortisol are supported.
6. Support in weight management
Hormonal weight gain: Gluten intolerance can cause bloating, water retention and weight gain, which may be hormonal as cortisol and insulin levels are disrupted. Weight gain can further worsen hormonal imbalances and lead to problems such as irregular menstrual cycles and increased estrogen production from fat cells.
Reduced inflammation and bloating: A gluten-free diet can reduce bloating and inflammation, potentially aiding weight loss, and prevent the hormonal dysregulation associated with excess weight.
7. Potential relief from PMS and PCOS symptoms
Reducing estrogen dominance: By supporting healthier gut function and reducing systemic inflammation, a gluten-free diet can help reduce symptoms of estrogen dominance such as severe PMS, heavy periods, and fibroids.
Improving PCOS symptoms: Women with PCOS often experience insulin resistance, which can worsen symptoms. A gluten-free diet with few processed foods and refined carbohydrates can help with this very well.
AGEs – Mirror, mirror on the wall, who is the fairest of them all?….
Advanced Glycation End Products (AGEs) are a group of harmful compounds that are formed when sugars react with proteins in the body. They are mainly known to cause skin aging by damaging collagen and elastin, causing wrinkles and sagging skin. So, if you want to maintain youthful skin, you should be careful and consume as few AGEs as possible.
However, there are other lesser-known facts about AGEs:
1. AGEs are found in various types of foods, especially foods that are cooked at high temperatures, such as grilled, fried or roasted foods like baked potatoes, roasted meat, etc. Processed foods also tend to contain more AGEs.
2. As you get older, AGEs accumulate, hence the name. This accumulation causes various age-related diseases.
3. Diabetic patients are at a higher risk of developing complications related to AGEs due to elevated blood sugar levels. These include kidney disease
4. Chronic inflammation caused by AGEs can be common.
5. Some research suggests that AGEs can promote oxidative stress in the brain, suggesting it may be linked to the development of Alzheimer's disease.
6. AGEs food sources: Foods rich in AGEs include fried foods, processed meats, and high-fat dairy products. Plant-based diets generally contain fewer AGEs.
7. Vitamins C and E are often considered antioxidants that reduce the harmful effects of AGEs.
How to prevent excessive intake of AGEs?
1. Don't cook too hot. I would recommend to steam and boil more often instead of frying.
2. Eat as much unprocessed food as possible.
3. Make sure you eat a diet, rich in vitamins C and E.