Fatty Liver Diet: How to Help Reverse Fatty Liver Disease

These 10 foods are central to the fatty liver diet, with science backing up what they can do to reverse fatty liver disease, decrease liver fat buildup, and protect your liver cells from damage.

Liver disease comes in two major types: alcoholic fatty liver disease and nonalcoholic fatty liver disease. About a third of American adults are affected by fatty liver disease, and it’s one of the primary contributors to liver failure in the Western world. Nonalcoholic fatty liver disease is often associated with obesity and is frequently caused by highly processed food diets and a sedentary lifestyle. Treating fatty liver disease by eating a fatty liver diet can help reduce the amount of unhealthy fats in your food and restore your liver to its optimal functioning so that it can go on producing digestive bile and detoxing the body.

Top 10 fatty liver diet foods.

Top 10 Foods for the Fatty Liver Diet

A fatty liver diet includes high-fiber plant foods like whole grains and legumes, very low amounts of salt, sugar, trans fat, saturated fat, and refined carbs, absolutely no alcohol, and plenty of fruits and vegetables. Eating a low-fat diet like this goes a long way in helping you lose weight, another factor in fatty liver disease. Reducing body fat and consuming less dietary fat help reverse fatty liver disease before it leads to dire health consequences, so consider these top 10 foods to be part of a fatty liver cure.

Top 10 fatty liver diet foods.

1. Green Vegetables

Eating green veggies like broccoli, spinach, kale, Brussel sprouts, etc. can help prevent fat buildup in your liver. Broccoli, for example, has been shown to prevent liver fat buildup in mice models, and eating a diet full of green leafy vegetables is well-known for helping to encourage weight loss and better overall health. Try this recipe for Tuscan Vegetable Soup from LiverSupport.com to find out just how tasty vegetables can be when you include them in your diet.

2. Fish

Fatty fish like trout, salmon, tuna, and sardines are not bad for you just because they’re fatty—healthy fats make a world of difference. Fatty fish contain high amounts of omega-3 fatty acids, which can actually improve your liver fat levels and reduce liver inflammation. Check out another low-fat recipe from LiverSupport.com for Cornmeal and Flax-Crusted Cod or Snapper to get an idea for fish dishes that could improve your health.

3. Walnuts

Walnuts are also a good source of healthy fat full of omega-3 fatty acids just like fish. Research confirms that including walnuts in one’s diet helps treat nonalcoholic fatty liver disease, improving liver function tests and bettering the health of patients.

4. Milk and Dairy

Low-fat dairy products such as milk, cheese, and yogurt contain whey protein, which is not only a popular supplement for muscle growth among bodybuilders, but has also been shown to protect liver cells from damage sustained due to nonalcoholic fatty liver disease, according to this 2011 animal-based study.

5. Olive Oil

A staple of the Mediterranean diet, olive oil is full of omega-3 fatty acids and can be used in cooking to replace butter, shortening, or margarine for much healthier meals. Olive oil can help bring down your liver enzyme levels and body weight. Start cooking with olive oil with this recipe for a Healthy Mixed Vegetable Stir-Fry.

6. Green Tea

The science behind green tea is extraordinary, leading researchers to believe that it can literally help you live longer. Studies support the conclusion that green tea can help enhance liver function and decrease liver fat storage as well.

7. Coffee

Speaking of beverages, coffee can help lower high liver enzymes. The Mayo Clinic points out that studies have found coffee drinkers with fatty liver disease experience less liver damage than those who don’t drink any caffeine at all, and further studies show that the amount of abnormal liver enzymes in those at risk for liver disease can be reduced by caffeine intake. If you were ever looking for an excuse to drink more coffee, now you have a really good reason.

8. Tofu

Soy protein like the kind found in tofu has been found to reduce fat buildup in the liver. Not only that, tofu and other soy products provide a plant-based protein that can help other areas of your health when eaten regularly, including reducing the risk of heart disease.

9. Oatmeal

Whole grains like oatmeal help lower blood sugar spikes and other risk factors for developing type 2 diabetes and also contribute to weight-loss efforts and improve your liver health and function. Including oatmeal as part of a healthy diet can aid your digestive health as well. Check out these various oatmeal recipes from Yumma at FeelGoodFoodie.

10. Sunflower Seeds

Sunflower seeds are full of vitamin E, an antioxidant that can help fight off free radical damage in the body and protect the liver. This 2016 review of studies details vitamin E’s ability to protect the liver and avoid the development of liver cancer. A regular habit of snacking on sunflower seeds may just help save your life.

Fatty Liver Foods to Avoid

Now that you have some idea of what you should eat to combat fatty liver disease, let’s quickly review the foods that should be avoided.

  • Alcohol: It may seem obvious, but if your liver is at all compromised, alcohol is too dangerous to consume.
  • Fried foods: High in calories and trans fats, commercially fried foods should be avoided (if you love fried foods too much to say goodbye, try an air fryer instead as a healthy alternative).
  • Salt: Bad for your blood pressure and for water retention, try to keep salt intake under 1,500 milligrams each day.
  • Added sugars: Added and refined sugars in prepackaged products like cookies, candies, sodas, and fruit juices spike your blood pressure and contribute to fatty liver buildup.
  • White bread, pasta, and rice: White instead of brown or whole grain carbs are highly processed and stripped of their valuable nutrients, so they can raise your blood sugar without even contributing healthy fiber—hard pass.
  • Red meat: While fish and lean meat like poultry can help you gain muscle and lose excess fat (which leads to a healthier weight), red meat should be avoided.

Other Ways to Fight Fatty Liver Disease

In the hopes of avoiding chronic liver disease or even a liver transplant, first seek medical advice from a trusted health care professional to get blood tests done and evaluate your specific circumstances. Then, outside of perfecting your diet, these other avenues can help:

  • Lower your cholesterol levels. An improved diet will go a long way toward lowering your cholesterol and triglyceride levels, but so can medications or (if you prefer) natural remedies for optimizing your cholesterol ratios.
  • Get regular exercise. Just 30 minutes of aerobic exercise per day makes a massive difference in your health and your energy levels.
  • Prevent/manage type 2 diabetes. Nonalcoholic fatty liver disease and type 2 diabetes often go hand-in-hand. If you’re prediabetic, making the above lifestyle changes could help you avoid the chronic condition that is diabetes. If you already have diabetes, staying on top of managing the disease can help you avoid a number of other painful health conditions and adverse results.

Livers for Life

Incorporating the 10 foods listed above into your diet and replacing unhealthy foods with better alternatives can help you lose weight and better the health of your liver before it’s too late.

Natural Treatment of Osteoporosis: How to Naturally Boost Bone Density

What is osteoporosis, what causes it, and what are the traditional and natural treatments to help combat associated bone loss? This article provides a comprehensive look at osteoporosis and its treatment options. 

Osteoporosis has a silent onset, as it’s a disease that develops over many years, often going unnoticed because there are not obvious symptoms or discomforts—you cannot “feel” the weakening of your bones until they are so vulnerable you experience a bone fracture. The International Osteoporosis Foundation says that in the U.S. alone, 44 million men and women over the age of 50 are affected by low bone mass and osteoporosis. That is a startling 55% of all individuals age 50 and older living in the U.S., making the problems associated with low bone mass a major public health concern. Many people who face osteoporosis treatment are searching for the best and safest therapeutic, and the natural treatment of osteoporosis can be highly effective.

Natural osteoporosis treatments include addressing certain hormonal imbalances, getting enough exercise (especially via resistance training), preventing a vitamin D deficiency, and eating what’s considered an “osteoporosis diet.” The osteoporosis diet supports bone health by providing you with enough vitamins, minerals, and protein, especially minerals like calcium, magnesium, and phosphorus, all of which play a key role in bone formation. For details on the nature of osteoporosis and the natural remedies you can embrace to regain bone strength, read on.

What Is Osteoporosis?

According to the National Osteoporosis Foundation, the definition of osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Osteoporosis translates to “porous bones.”

This disease is generally found in women over the age of 50, although it can develop in younger women and men as well. About one in two women and up to one in four men over the age of 50 will suffer a broken bone due to osteoporosis at some point—that’s 25% of men and a concerning 50% of women.

When observed microscopically, osteoporotic bones reveal abnormal tissue structure. The disease occurs when small holes or weak spots are formed in the bones, which can then lead to bone fractures, bone pain, and other side effects and complications such as what’s called a Dowager’s hump, an abnormally outward spinal curvature in the upper back or thoracic vertebrae that appears as a humpback.

Osteoporosis vs. Osteopenia

Osteoporosis is distinct from osteopenia, a condition that is also associated with bone loss and bone weakness but is less severe than osteoporosis. According to the Harvard Medical School, both conditions involve various degrees of bone loss as measured by a bone density test, a marker for the level of risk there is that a bone might break.

Thinking of bone mineral density as a slope, a healthy skeleton would be at the top of the slope, and advanced cases of osteoporosis would be at the bottom. Osteopenia affects about half of all Americans over 50, and it falls somewhere in the middle of the bone density slope.

The natural treatment of osteoporosis.

The Signs and Symptoms of Osteoporosis

The loss of healthy bone density is an incredibly serious condition that should not be taken lightly. Broken bones, especially in older adults, can be difficult to recover from completely, and may lead to a decrease in overall life enjoyment or worse (like chronic pain, long-term hospitalization, or even premature death). Broken bones and the surgeries needed to fix them can sometimes lead to life-threatening complications, permanent disability, limited mobility, and, of course, the emotional toll that such circumstances take, which could lead to feelings of hopelessness and depression.

Recognizing the symptoms of osteoporosis before a serious injury occurs could save your life. The most common symptoms include:

  • Osteoporotic bone fractures: Breaks and fractures most commonly occur in the hip, spine, or wrist bones, but may also affect the knees, feet, and various other parts of the body.
  • Limited mobility: Increased difficulty getting around or completing everyday tasks could be a sign of weakening bones, and many elderly adults who do break a bone require long-term in-home nursing care or need to take up residency in an assisted living facility.
  • Bone pain: Intense or persistent bone pain is another clear sign of bone weakening.
  • Loss of height: Becoming shorter as you age is not so much a natural occurrence as it is a sign of loss of bone strength and density.
  • A hunched or stooped posture: Remember the Dowager’s hump associated with osteoporosis? An abnormal curve of the spine is more than a slouch, it could be a sign of weakening bones.

Feelings of isolation and depression are also symptoms that stem from this loss of vitality. About 20% of seniors who break a hip die within a year of the fracture, making osteoporosis a contributing factor for increased risk of death.

Osteoporosis: Causes and Risk Factors

Not everyone over the age of 50 develops osteoporosis, so what are the risk factors that make the difference? Low bone mass and the risk of osteoporosis are often caused by a combination of different factors, including age, surrounding health conditions, and nutrient deficiencies due to eating an insufficient diet. The most common causes of osteoporosis include the following.

  • Inactivity: Too little exercise can contribute to a loss of muscle and bone mass, while regular exercise helps to strengthen the skeletomuscular system.
  • Aging: The fact of the matter is aging leads to progressive decline in all our body’s faculties, including bone health.
  • Hormonal changes or imbalances: Particularly low estrogen levels in postmenopausal women, one of the main symptoms of menopause, can lead to a decrease in bone mass. The same can occur in men with low testosterone levels, though due to the changes inherent in menopause, women remain more at risk.
  • A history of certain medical conditions: Autoimmune disorders, kidney or liver disease, and pulmonary disease can put you at an increased risk for osteoporosis.
  • A vitamin D deficiency: Vitamin D is needed for bone health and maintenance, and low levels of it can lead to skeletal weakness.
  • Other nutritional deficiencies: A lack of calcium or vitamin K can lead to osteoporosis, as they are two other key building blocks for your bones.
  • Stress: High amounts of stress or depression can alter your body’s chemistry and health and contribute to conditions like osteoporosis.
  • Weight lossWhether intentional or unexplained, significant weight loss that involves severe calorie restriction or malnutrition can lead to weakening bones.
  • Long-term medication use: Certain serotonin reuptake inhibitors (SSRIs), fertility drugs or hormonal medications, aromatase inhibitors, anti-seizure medications, steroids (glucocorticoids or corticosteroids), and proton pump inhibitors (PPIs) can contribute to the development of osteoporosis.

On top of the previously listed symptoms, being a woman and/or being over 70 are two more significant risk factors, as are a number of other health problems that can deplete the body’s supply of minerals and lead to low bone density over time. Those conditions include but aren’t necessarily limited to:

Osteoporosis Diagnosis

Doctors typically use a bone mineral density (BMD) test to confirm osteoporosis. The BMD test involves a specifically designed machine like a dual-energy X-ray absorptiometry scan (a DEXA scan), which measures the amount of bone mineral present in certain areas of your skeleton, usually the high-risk areas like your wrists, fingers, and forearms, your spine, your hips, and your heels.

Diagnosis is also confirmed by performing a physical exam, evaluating a patient’s medical history, administering blood and urine tests to discern whether there are underlying causes or contributing conditions, taking biochemical marker tests, and conducting vertebral fracture assessments (VFAs)—decreases in height are often due to loss of bone mass causing tiny fractures in the spine.

While osteoporosis is not life-threatening in and of itself, the prognosis can be worrisome for those who are diagnosed, because the longer the disease progresses, the more at risk they are of dangerous bone breaks. It’s possible to live many healthy years if you’re able to slow the progression of osteoporosis with weight-bearing exercises each day, for example, which can help build up bone mass.

While a case of low bone density can be stabilized or even improved in a matter of 6-12 weeks, once full osteoporosis is diagnosed, the patient’s bone mass usually does not return to normal. Once you have a diagnosis, the goal is to protect the strength you have and to rebuild density as much as possible to prevent your bones from becoming weaker and more at risk of fracture.

Conventional Osteoporosis Treatment

Conventional approaches to treat osteoporosis often involve prescribed medications, exercise recommendations, and dietary changes. There are many medications used to treat aspects of the condition and to help stop progressive bone loss, but not all of these medications are advisable for every patient. Factors include considerations like gender, age, medical history (like if you’re a cancer survivor or have a chronic autoimmune disease), and your lifestyle (your diet and activity level).

Available medications for osteoporosis include:

  • Bisphosphonates: This class of drugs is made up of alendronate (Fosamax), risedronate (Actonel), ibandronate (Boniva), and zoledronic acid (Reclast). Some of medications are suitable for both men and women, though others like Boniva are designed exclusively for women.
  • Rank Ligand inhibitors: Suitable for both men and women, Rank Ligand inhibitors aim to reduce bone absorption.
  • Parathyroid hormone-related protein agonistsThis osteoporosis treatment aims to increase bone mass.
  • Hormone replacement therapy: Most of these treatment options are designed for women only, and can include selective estrogen receptor modulator (SERM) or tissue specific estrogen complex.

The Natural Treatment of Osteoporosis: 7 Alternative Treatment Options

If you’re looking for a natural cure for osteoporosis, you may need to temper your expectations, because osteoporosis is a condition that will most likely need to be managed indefinitely. However, if you’re unable or unwilling to take the pharmaceutical drugs meant to treat this disease and you want an alternative natural treatment of osteoporosis, here are some steps you can take to manage your symptoms and help halt the progression of bone loss.

1. A Healthy Diet

When it comes to osteoporosis foods, you’ll want to prioritize foods that contain the essential nutrients for bone health, like magnesium, phosphorus, manganese, vitamin K, and sources of calcium. Protein is important, as nearly half of our bones’ structure is made up of protein, and a high-protein diet may be extremely valuable to your health if properly balanced.

A mineral-rich diet to help combat osteoporosis includes the following.

  • Raw cultured dairy: Yogurt, kefir, amasai, and raw cheese all contain calcium, vitamin K, magnesium, phosphorus, and vitamin D.
  • Foods high in calcium: Calcium-rich foods include all dairy products, green vegetables (like kale, broccoli, okra, and watercress), almonds, and sardines.
  • Foods high in manganese: Manganese can be found in whole grains like brown rice, buckwheat, rye, teff, oats, and amaranth, as well as beans and legumes, macadamia nuts, and hazelnuts.
  • Wild-caught fish: Osteoporosis may be exacerbated by chronic inflammation, and the omega-3 fatty acids found in oily fish can help reduce inflammation in the body. The best sources include anchovies, sardines, mackerel, wild salmon, and halibut.
  • Sea vegetables: Sea vegetables like nori, agar, wakame, algae, and kombu can provide critical minerals for bone formation and antioxidants for overall health.
  • Green leafy vegetables: For both vitamin K and calcium, green leafy vegetables like kale, mustard greens, spinach, Swiss chard, watercress, collard greens, dandelion greens, and escarole can provide valuable vitamin and mineral content.
  • Quality proteins: Diets low in protein can impair bone health in the elderly. The recommended daily amount of protein for adults is between 0.8-1.0 grams per kilogram (~2.2 pounds) of body weight. Foods high in protein include wild-caught fish, grass-fed meat, beans and legumes, nuts and seeds, fermented cheese and yogurt, as well as pastured eggs and poultry.

Foods to Avoid

Here are some foods and practices that could worsen your bone loss or contribute to overall bad health if you are at risk of osteoporosis.

  • Too much alcohol: Osteoporosis and alcohol don’t mix. Alcohol increases inflammation and can lead to calcium being leached from your bones.
  • Sweetened beverages: The high phosphorus content in soda can also remove calcium from your bones, and the sugar content of sweetened beverages can increase inflammation.
  • Processed red meat: A high intake of red meat and sodium may result in increased bone loss.
  • Caffeine: Though the risk is small, an excessive intake of caffeine without enough calcium ingestion to counteract it may result in bone loss.
  • Smoking: You should also discontinue smoking or avoid being around active smokers, as smoking can worsen many chronic health conditions including osteoporosis.

2. Physical Activity

Exercise of almost any sort can be beneficial for those with osteoporosis: yoga, strength training, swimming, you name it. Physical activity can help build bone mass, relieve stress, improve flexibility and balance, reduce inflammation, and more. However, there are some exercises that you may want to avoid if the intention is to protect increasingly fragile bones, such as activities that require too much twisting of the spine, bending from the waist, or jumping up and down. Instead, consider some of these other options for strength training.

  • Brisk walking
  • Lifting weights
  • Swimming
  • Bodyweight exercises
  • Tai chi
  • Yoga
  • Pilates
  • The elliptical machine

Gentler exercises are ideal, and using equipment like bands, light weights, chairs, and walls to assist you is encouraged. In fact, one study showed that the low-impact practice of tai chi can provide as much as a 47% decrease in the likelihood of falls for the adults who practice it.

If there is any lingering pain or soreness after trying a new exercise, consult with your doctor on whether there isn’t a better form of fitness more suited to your needs. Weight-training exercises are especially important for improving bone density, but always defer to your doctor’s advice when it comes to your specific health needs.

3. Help Prevent Dangerous Falls

The National Osteoporosis Foundation estimates that about 1/3 of all people over 65 will fall each year, and many times this results in fractured or broken bones. One serious break like a hip fracture could irrevocably damage an elderly person’s life or even cause their death, so here are important steps you can take to reduce your risk of falling.

  • Get up slowly from sitting or lying down positions.
  • Use a cane or walker for increased support.
  • Use a flashlight in the dark or keep your home well lit to avoid objects that may trip you up, especially in stairwells.
  • Wear comfortable, sturdy shoes that help you keep your balance (low-heeled shoes with rubber soles, boots, flats, sneakers, etc.).
  • Utilize handrail supports as you climb stairs or walk on inclines.
  • Be extra cautious in slippery conditions like rain or snow.
  • Avoid slippery walking surfaces like tile, highly polished marble, or floors that have recently been mopped.
  • Make sure paths are cleared in and around your home, including keeping clutter out of your driveway, off your porch, and up from the floors as much as possible (wires, cords, loose floor rugs).
  • Keep often-used items within reach, use assistive devices to avoid straining while reaching, and be sure to use a sturdy stepstool when needed.
  • Install support bars and non-slip items in your shower, tub, and bathroom.
  • Place non-skid mats and rugs in your kitchen and throughout your house.
  • Try not to move too quickly, as being in a rush makes falling more likely.
  • Consider using a personal emergency response system (PERS), and wear it on your person if you live alone, in case you need to call for assistance.

4. Essential Oils

Applying essential oils on affected areas of the body or consuming them may help aid bone repair, increase bone density, or relieve osteoporosis-related pain. Sage has been observed to help prevent bone absorption, and aroma-massage therapy with ginger and orange essential oils has shown short-term pain relief.

Other essential oils for osteoporosis relief include rosemary and thyme oils, peppermint, cypress, fir, helichrysum, eucalyptus, wintergreen, and lemongrass oil. Acupuncture may help to reduce stress as well—explore these therapies to find out which one works best for you.

5. Sunshine for Boosting Vitamin D Levels

As little as 20 minutes of sun exposure on your bare skin each day can help prevent a vitamin D deficiency. To gain enough vitamin D, it’s necessary to expose large areas of your skin to sunlight without sunscreen, but not for long periods of time (for those who are cautious about skin cancer). However, the darker your skin tone, the more time you will need to gain enough vitamin D from sunlight.

Studies suggest that older adults have a more difficult time making vitamin D than younger people do, even with the same amount of time spent in the sun. Likewise if you live in a cold, overcast climate (Chicago, Seattle, London, etc.) or are above the age of 60, you may want to take vitamin D3 supplements to ensure you get enough of this vital vitamin.

6. Osteoporosis Supplements

Here is a list of assorted supplements that may help you maintain bone health.

7. Discuss Medication Use with Your Doctor

If you require steroids to treat another health condition like asthma, Crohn’s disease, rheumatoid arthritis, cancer, or lupus, you may need to take even more strenuous precautions to protect your bones, including regular exercise, a mineral-rich diet, and immediate cessation of smoking. Common steroidal medications include dexamethasone (Decadron), cortisone, methylprednisolone (Medrol), and prednisone. Taking these medicines for longer than 3 months has been shown to increase your risk of losing bone mass and developing osteoporosis, so talk to your doctor about whether there are any possible alternative treatments or extra precautions you can take if they are indeed necessary.

Natural Sources of Strong Bones

Incorporating these natural treatments for osteoporosis can be the dietary and lifestyle change that saves you. The causes of osteoporosis include poor diet, lack of exercise, aging, hormonal changes, certain medications, medical conditions, and nutrient deficiencies, and while all of these factors can’t be avoided or cured, you have control over your diet and activity levels. Treatment for osteoporosis may involve medications, but natural supplements and remedies alongside your doctor’s treatment may help alleviate your symptoms and strengthen your bones to their maximum potential.

How to Reduce Inflammation Naturally

Find out the difference between acute and chronic inflammation (one is good, one is bad). Also learn about the natural ways to reduce inflammation and improve your health through lifestyle, exercise, diet, and supplementation. 

Inflammation is one of those necessary evils. Yes, you need an inflammatory response in the body to alert you and your healing resources that something is wrong, and that is healthy inflammation. A twisted ankle, a reaction to stress, a bug or mosquito bite: these are common external examples of inflammation that let you know: you’ve hurt your ankle, you need a vacation, or it’s time to reapply the bug spray.

Unhealthy inflammation is chronic and persistent inflammation that is no longer helping you, only hurting. For instance if your ankle swells up so badly you can’t walk, you have to put ice on it, elevate it, maybe take an anti-inflammatory medication. But how do you reduce inflammation inside your body? You can’t ice your liver! Moreover how do you reduce inflammation naturally, without resorting to taking over-the-counter drugs and risking their side effects? Read on to find ways to reduce overall inflammation through lifestyle, diet, and natural supplements.

What Is Inflammation? Acute vs. Chronic

Acute inflammation is the immune system’s response to injury or foreign substance. It activates inflammation to deal with a specific threat, and then subsides. That inflammatory response includes the increased production of immune cells, cytokines, and white blood cells. The physical signs of acute inflammation are swelling, redness, pain, and heat. This is the healthy function of inflammation.

Chronic inflammation on the other hand is not beneficial to the body, and occurs when your immune system regularly and consistently releases inflammatory chemicals, even when there’s no injury to fix or foreign invader to fight.

To diagnosis chronic inflammation, doctors test for blood markers like interleukin-6 (IL-6), TNF alpha, homocysteine, and C-reactive protein (CRP). This type of inflammation often results from lifestyle factors such as poor diet, obesity, and stress, and is associated with many dangerous health conditions, including:

These are the conditions that can be caused or exacerbated by chronic inflammation, but what causes chronic inflammation itself? There are a few factors.

Habitually consuming high amounts of high-fructose corn syrup, sugar, refined carbs (like white bread), trans fats, and the vegetable oils included in so many processed foods is one contributor. Excessive alcohol intake is another culprit, and so is an inactive or sedentary lifestyle.

Now that you know what chronic inflammation is, where it comes from, and how it works, the final question is: how can you reduce chronic inflammation with natural remedies? Read on for the answers.

How to reduce inflammation naturally.

How to Reduce Inflammation Naturally Through Lifestyle, Diet, and Supplements

Here are several approaches you can take to combat inflammation naturally before resorting to over-the-counter drugs or medications.

Lifestyle Choices and Therapies to Fight Inflammation

Chronic inflammation is also called low-grade or systemic inflammation. There are some ways you can boost your health by managing lifestyle practices and fitness activities. Some practices you may want to adjust are as follows.

  • Avoid smoking
  • Limit alcohol consumption
  • Manage stress naturally (meditation perhaps, or tai chi)
  • Get sufficient sleep
  • Exercise regularly

When it comes to exercise, something as readily available as walking can help improve your health drastically, and when it comes to fitness with meditation, you could look into yoga. Those who practice yoga regularly have lower levels of the inflammatory marker IL-6, up to 41% lower than those who don’t practice yoga.

An Anti-Inflammatory Diet

A diet of anti-inflammatory foods is a huge component to reducing inflammation. As a general rule, you want to eat whole foods rather than processed foods, as they contain more nutrients and antioxidants for your health. Antioxidants help by reducing levels of free radicals in your body, molecules that cause cell damage and oxidative stress.

You’ll also want a healthy dietary balance between carbs, protein, fats, fruits, and veggies to ensure the proper amount of minerals, vitamins, and fiber throughout each day. One diet that’s been scientifically shown to have anti-inflammatory properties is the Mediterranean diet, which entails a high consumption of vegetables, along with olive oil and moderate amounts of lean protein.

Foods to Eat

Healthy eating can help you reduce inflammation in your body. These foods are the answer to how to reduce intestinal inflammation naturally. Reach inside and soothe what ails you!

  • High-fat fruits: Stone fruits like avocados and olives, including their oils
  • Whole grains: Whole grain wheat, barley, quinoa, oats, brown rice, spelt, rye, etc.
  • Vegetables: Leafy green and cruciferous vegetables especially, like kale, broccoli and broccoli greens, Brussels sprouts, cauliflower, and cabbage
  • Fruit: Dark berries like cherries and grapes particularly, either fresh or dried
  • Fatty fish: Salmon, anchovies, sardines, herring, and mackerel for omega-3 fatty acids
  • Nuts: Walnuts, almonds, cashews, Brazil nuts, etc.
  • Spices: Including turmeric, cinnamon, and fenugreek
  • Tea: Green tea especially
  • Red wine: Up to 10 ounces of red wine for men and 5 ounces for women per day
  • Peppers: Chili peppers and bell peppers of any color
  • Chocolate: Dark chocolate specifically, and the higher the cocoa bean percentage, the better

Foods to Avoid

These foods can help cause inflammation and amplify negative inflammatory effects in your body. You’d do well to reduce intake of or avoid entirely.

  • Alcohol: Hard liquors, beers, and ciders
  • Desserts: Candies, cookies, ice creams, and cakes
  • Processed meats: Sausages, hot dogs, and bologna
  • Trans fats: Foods containing partially hydrogenated ingredients like vegetable shortening, coffee creamer, ready-to-use frosting, and stick butter
  • Sugary beverages: Sugar-sweetened fruit juices, sports drinks, etc.
  • Refined carbs: White bread, white pasta, and white rice
  • Processed snacks: Crackers, pretzels, and chips
  • Certain oils and fried foods: Foods prepared with processed vegetable and seed oils like soybean oil, canola oil, corn oil, sunflower oil, etc.

When it comes to how to reduce liver inflammation naturally, what you avoid is just as important as what you put into your body, which is why it’s also recommended to quit smoking and avoid secondhand smoke and to limit your contact with toxic chemicals like aerosol cleaners.

Anti-Inflammatory Natural Supplements

You can help treat inflammation by including certain supplements that reduce inflammation.

Omega-3 Fatty Acids

Supplements like fish oil contain omega-3 fatty acids, and while eating fatty fish can also provide this nutrient, not everyone has the access or means to eat two to three helpings of fish per week.

Though both omega-3 and omega-6 fatty acids are essential to get from our diets, we often have a drastic overabundance of omega-6s and not nearly enough omega-3s to keep the ideal ratio between the two. Likewise, while red meat and dairy products may have anti-inflammatory effects, red meat and dairy are also prohibitive on certain diets and health care regimens (for example, red meat is not recommended for those with heart-health concerns). Supplementing with omega-3 fatty acids or fish oil can help defeat pro-inflammatory factors.

Herbs and Spices

Curcumin, found in the curry spice turmeric, has been shown to fight back against pro-inflammatory cytokines. And ginger also has been found to reduce inflammation even more successfully than NSAIDs (non-steroidal anti-inflammatory drugs) like aspirin, and with fewer side effects. Whether fresh or dried, certain herbs and spices can help reduce inflammation without having any detriment to your overall health.

Flame Off

With these tips, you can help reduce chronic inflammation in your life naturally, and the rewards for taking such precise care of yourself could be great. Those on an anti-inflammatory diet, for example, may find that certain health problems improve, from inflammatory bowel syndrome, to arthritis, to lupus and other autoimmune disorders. Not only that, but a healthier lifestyle leads almost invariably to lowered risk of developing chronic diseases like diabetes, heart disease, obesity, depression, and cancer. You’ll have better cholesterol, triglyceride, and blood sugar levels, plus an improvement in mood and energy. The bottom line is: lowering your levels of inflammation naturally increases your quality of life!

How to Speed up Healing: From Sunburns to Surgery Recovery

The wound healing process, much like our physical activity levels, tends to decline as we age. Here are some scientifically backed tips on the best ways to speed up healing, from minor cuts and scrapes around the home, to post-surgical recovery and muscle tissue rebuilding.

Whether you have a cut, a burn, or are healing from a surgical procedure, there are ways to help speed up healing and close your wounds faster. The wound healing process, much like our physical activity levels, tends to decline as we age. The older we get, the longer our healing time takes, leading in some instances to chronic wounds that never really go away. To speed up wound repair, here are some tips for helping your body along.

Speed up healing: from sunburns to surgery.

At-Home Healing: Small Wounds and Scar Reduction

When it comes to home remedies for wound care, there are a lot of old wives’ tales still around. Some of them make a certain amount of sense when considered scientifically, like waiting 30 minutes to swim after you eat may well help you avoid a minor cramp. However, not all of these folktales are true enough to keep repeating or insisting on. Not everyone will get a minor cramp if they swim after eating, and even if they do, it won’t cause them to drown. And yet still we wait, and tell children to wait, and keep the myth going.

When it comes to how to speed up wound healing, there are a lot of practices that don’t really apply. Some say leaving a wound open to dry in the air and “breathe” helps it heal faster, but that isn’t true if it’s now open to dirt and possible infection. To stop infection, many douse a wound in alcohol or peroxide—talk about pouring salt on a wound!

In truth, leaving a wound to dry out is not ideal, and can even slow healing and increase pain. Wounds need moisture to heal, and moist wound healing speeds up healing and reduces scarring. Here are some other tips on how to foster faster healing and reduce the risk of scarring.

1. Clean and Disinfect

Before touching a wound, wash your hands. When it comes to cleaning the wound, start with clear water and a clean cloth to remove any dirt or particles from the wound. If there are pieces of debris in a wound (your kid took a wipeout on their skateboard and has gravel embedded in the scrape, for example), use a pair of tweezers to remove them. The tweezers should be sterilized with some isopropyl alcohol, but alcohol is not advised directly on the open wound.

Instead, once the wound is clean, apply an antibiotic cream, ointment, or spray to the wound area, and make your call about what kind of bandage applies. If it’s an open wound like a wide scrape, a gauze and a wrap may be called for, but a cut on a finger might need only a bandaid to reduce the risk of infection and speed healing.

Remember not to pick at any scab that forms, because a scab is the body’s natural bandage.

2. Encourage Blood Flow

Nobody can heal you better than your own body, but there are ways to help it along. You’ll notice when you get a scrape or a bruise that the area seems to heat up. That’s because the body has dispatched its in-house medical team via your bloodstream.

To increase blood flow to the skin and surrounding area, you can apply a heating pad or hot water bottle, or place the wound area in some warm water for 15-30 minutes. It’s not a high-tech method but it does help, especially for wounds on your extremities (fingers, toes, arms, and legs) where your blood vessels are smaller, or for anyone with poor circulation, like the elderly.

If adding heat is uncomfortable, massaging the surrounding area is another way to usher blood to the site of injury.

3. Reduce Inflammation

After encouraging healthy blood flow, your wound may experience unhealthy inflammation. A burn that you got from pulling dinner out of the oven might feel like it’s still burning for days after, and you’ll want some kind of anti-inflammatory to help relieve the pain.

Many people think of the gel-like insides of the aloe vera plant for burns, and this is an age-old home remedy that actually works! Aloe vera is a succulent plant originally native to Africa that has a gooey substance in its leaves called mucilaginous juice, and while the plant is 99% water, it does have two chemicals within that improve wound healing.

According to researchers, many of the healing effects of aloe vera are due to the glycoproteins and polysaccharides present in the plant’s pulp. The polysaccharides increase cellular movement, leading to faster tissue regrowth, and the glycoproteins help relieve pain and control the inflammatory response. Together these compounds aid and possibly improve your immune system.

There is even more evidence out of a 2015 study that suggests there are further helpful compounds in aloe vera for cutaneous wounds (like sunburns). For instance, glucomannan stimulates the growth of fibroblasts responsible for collagen, skin cell, and tissue building. Other chemicals found in aloe vera may also help foster blood vessel regrowth, making it a fantastic, natural anti-inflammatory to have on hand for minor wound healing.

4. Get More Protein, Vitamins, and Nutrients

There are certain power foods that contain the nutrients your body needs to rebuild itself, including vitamin C, vitamin D, vitamin E, omega-3 fatty acids, and magnesium. You’ll find these nutrients in dark green leafy vegetables and in orange, yellow, and red fruits and veggies (eat the rainbow!), like bell peppers, tomatoes, oranges, and more.

One of the biggest factors when it comes to tissue and wound healing though? Protein. Omega-3s come from fish along with fish’s protein content, and you can get an assortment of your essential amino acids from various meats and dairy products.

Amino acids are needed for wound healing, so if you’re not a meat-eater, you can increase your protein intake with certain vegetarian and vegan protein foods, or with an amino acid supplement while you heal.

How to Speed up Healing After Surgery

Outside of household and playground injuries, recovery after surgery is a whole different ball game. No matter where it is on the body or how good the chances for a speedy recovery are, surgery still carries a certain amount of risk, and so does surgical recovery. Once you’re sent home from your procedure, you’re going to want to heal as quickly and safely as possible. Here are some tips for how to do so.

1. Follow Your Doctor’s Instructions

While it’s true that no one knows your body quite like you do, doctors don’t give out suggestions willy-nilly. Their medical advice is based on data and research collected from all different kinds of patients over years and years of procedures.

If a doctor tells you to avoid activities for a specific amount of time after a procedure, it’s in your best interest to heed that advice. If you’re told to avoid driving, avoid sexual intercourse, avoid alcohol, or avoid lifting anything over 10 pounds for a couple of weeks, this is for your safety, and so you don’t end up back in their office with a new injury or complication. You may be feeling good enough to return to normal activity, and that’s great, it means your healing is right on course! And yet there may still be healing processes going on beneath your skin that need a little bit more time.

2. Eat the Right Recovery Foods

As true as it was for minor wounds, eating a nutrient-dense diet is even more important after a surgery, because you’re healing much deeper wounds. Although you may have a loss of appetite or digestive discomfort after a surgery, it’s important that you eat a healthy diet by any means necessary (broths, smoothies, amino acid powders), because certain foods are actually going to feed your recovery process.

Again, vitamin C and zinc can help with healing, and can be had from fruit and beans. Iron and vitamin B12 help in forming new blood cells and can be found in fish and eggs. Sports and sugary drinks should be avoided for the time being, as should refined sugar foods.

Protein is more important than ever, as many surgeries by nature involve cutting through tissue and muscle, and the amino acids in protein can help speed post-surgical recovery. Meat, poultry, fish, and eggs are all strong sources of protein, but if a doctor tells you to take a protein supplement, look for a comprehensive amino acid supplement. For recovering after surgery, you may need more protein than a normal diet or your appetite can provide, and supplementing may be a necessity.

3. Follow-up, Ask For Help, and Get Moving Gradually

Surgical recovery may take a while and involve follow-up appointments, physical therapy, and/or at-home assistance. During this time, it’s important to keep all appointments with your health care team, because a diagnostic such as bloodwork could alert your doctor to a problem before it becomes an infection. Likewise, physical therapy could help you correct something like a limp before it becomes a misalignment.

Asking for help from your family or your medical team may not be your usual tendency, but it is necessary and encouraged for the sake of a speedy and successful recovery. If problems are allowed to fester, you could end up back in the hospital or on bedrest, and in danger of new problems altogether, like muscle atrophy.

4. Don’t Smoke

This is a tip that may not apply to all, so if you don’t smoke or have never smoked, skip ahead. However, if you are a smoker or live with one, the effects of cigarette smoking can counteract your wound healing.

Nicotine tightens blood vessels, and the more constricted your blood vessels are, the harder it is for all the other recovery work you’re doing to matter. The nutrients you eat won’t be going to the right places, the muscle you’re building takes longer to thrive, your wounds take longer to heal, and more carcinogens and harmful substances are coming in at the same time. If you’ve ever wanted to quit smoking, after a surgery it’s more important than ever, and can make even more of a positive health impact.

The Need for Speed

Some things can’t be rushed, and a lot of the time your health is the tortoise racing against the hare: slow and steady wins the race. Diet and exercise are long-haul habits that make all the difference. While that’s also true when it comes to a lot of aspects of healing, the more you can do to support your body’s healing mechanisms and get out of their way, the faster the process goes and the lower the chance you’ll have any more problems arising from the initial issue.

Whether it’s a cut, a sunburn, a broken limb, or a surgical operation, anything can go from bad to worse if you’re not careful. Luckily there are resources you can use and advice to be had on how to speed up healing in a successful and sustainable way. Take these tips into consideration, seek medical advice if needed, and know that we wish you a speedy recovery.

Top 10 Foods with Magnesium

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Here are the top 10 foods with magnesium, their health benefits, and other nutrients they provide. 

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Foods with magnesium are the best way to get the recommended daily intake (RDI) of magnesium, which is 400 milligrams for adults. This article will let you know what magnesium does, what a magnesium deficiency feels like, and which foods high in magnesium will up your magnesium intake to the levels you need to be at optimal health.

Why You Need Magnesium

Magnesium is a co-factor for hundreds of the body’s enzyme reactions. These processes include DNA synthesis, bone health, blood sugar balance, blood pressure regulation, muscle contractions, a functioning nervous system, and energy conversion from proteins, carbohydrates, and fats. Magnesium is also thought to impact sleep quality.

Symptoms of Magnesium Deficiency

Luckily, magnesium deficiency is not common in adults who are otherwise healthy. Our kidneys store magnesium for use in short-term magnesium lows, but during a long-term low intake of magnesium, it is possible to become deficient.

The most notable sign of inadequate magnesium levels is a dip in energy, but because magnesium has a hand in regulating calcium, vitamin D, and hormonal balance, low magnesium levels can lead to eye tics, anxiety, insomnia, muscle cramps, and fatigue. Here is a list of common symptoms of magnesium deficiency.

  • Fatigue
  • Weakness
  • Loss of appetite
  • Nausea
  • Vomiting
  • Abnormal heart rhythms
  • Muscle cramps and contractions
  • Numbness and tingling

When magnesium levels are low, you might start craving stimulants like coffee (a desire meant to boost our energy back up), or chocolate, which if it comes in the form of dark chocolate, would actually help, as dark chocolate is one of the foods with noteworthy magnesium content. Read on for more beneficial foods for magnesium deficiency.

Top 10 List of Foods with Magnesium

If you’re wondering which foods contain magnesium, you’ve arrived at your answer. Below are 10 magnesium-rich foods, and the other proven health benefits they can offer you.

The top 10 foods with magnesium.

1. Dark Chocolate

Not the sweet milk chocolate common around Halloween and Easter, but dark chocolate, which is both delicious and healthy in more ways than one. Dark chocolate is quite rich in magnesium, with 64 milligrams in a 1-ounce serving, or 16% of the recommended daily intake value. Dark chocolate also contains manganese, copper, and iron, plus prebiotic content, valuable for feeding your healthy gut bacteria.

The benefits don’t stop: dark chocolate is also full of antioxidants, nutrients that protect against the damage caused by free radicals in the body. The flavanols in dark chocolate contribute to heart health. These antioxidants help prevent harmful LDL cholesterol from sticking to the linings of your arteries. Make sure the dark chocolate you get is at least 70% cocoa solids. The higher the percentage, the more benefits you’ll gain.

2. Tofu

Well known as a staple of vegan and vegetarian diets thanks to its high protein content, tofu is a soy product, a bean curd made by pressing soybean milk into curd form. A serving of 100 grams of tofu contains 53 milligrams of magnesium, which is 13% of the recommended daily intake. That same serving size will bring you 10 grams of protein, as well as at least 10% of the RDI for manganese, iron, and selenium. Tofu is also among foods with high magnesium and calcium content.

Studies link eating tofu with a reduction of stomach cancer risk factors and improved health of your artery linings. Tofu is a top magnesium contender and one of the best sources for plant-based protein.

3. Avocados

The avocado has had a renaissance in recent years, acknowledged for being the incredibly nutritious superfood that it is. Avocados are stone fruits, tasty sources of healthy fats and magnesium, providing 58 milligrams for every medium avocado, 15% of the recommended daily intake.

It doesn’t stop there, avocados are especially heart healthy because they are high in both magnesium and potassium; not to mention, B vitamins and vitamin K. Avocados have valuable fiber for comfortable digestion, with 13 out of the 17 grams of carbs in the common avocado coming from fiber. Studies have found that eating avocados can improve cholesterol levels, reduce inflammation, and provide increased feelings of satiety after a meal.

4. Whole Grains

Whole grains like whole wheat, brown rice, oats, and barley, plus pseudocereals like quinoa and buckwheat are all sources of dietary magnesium, as well as various other nutrients. A 1-ounce serving of buckwheat for example has 65 milligrams of magnesium, 16% of the recommended daily intake.

Whole grains also tend to be high in B vitamins, manganese, fiber, and selenium, and have been shown to reduce unnecessary inflammation, which can then lend itself to a decreased risk of heart disease. Buckwheat and quinoa are also significantly higher in antioxidants and protein than traditional grain like corn, and they are gluten-free, so a great resource for those with celiac disease or a sensitivity to gluten.

5. Nuts

Nuts particularly high in magnesium include cashews, almonds, and Brazil nuts. A 1-ounce serving of cashews delivers 82 milligrams of magnesium, or 20% of the recommended daily intake. Nuts are also excellent sources of monounsaturated fat and fiber, making them good for regulating cholesterol levels and blood sugar for those with type 2 diabetes. Brazil nuts are high in selenium, providing over 100% of the recommended daily intake with just two nuts, but most nuts are equipped with anti-inflammatory properties and are beneficial for heart health.

6. Seeds

The majority of people in the modern world are not eating enough seeds. Whether it’s flaxseeds, pumpkin seeds, chia seeds, or sunflower seeds, most seeds contain high levels of magnesium. Pumpkin seeds have an especially high amount of magnesium compared to other seeds, with 150 milligrams per 1-ounce serving, a remarkable 37% of the recommended daily intake.

Seeds are also rich in omega-3 fatty acids, monounsaturated fat, and iron, as well as high in dietary fiber. With antioxidants to protect against free radicals, flaxseeds specifically have been shown to reduce cholesterol and have been linked to breast cancer prevention. These tiny powerhouses of nutrients are easy to quickly add to your diet with trail mixes, smoothies, and overnight oat recipes.

7. Legumes

Legumes include chickpeas, kidney beans, lentils, peas, and soybeans. Not only do they contain magnesium (like black beans, which have 120 milligrams of magnesium per cooked cup, or 30% of the recommended daily intake), but legumes also provide a major plant-based food source of protein.

High in iron and potassium, both good for blood and heart health, legumes help decrease the risk of heart disease and improve blood sugar control when eaten regularly. Legumes also contain high amounts of fiber and have a low glycemic index number, making them a beneficial food for diabetics. Another legume resource: natto, a fermented soybean product that can provide you with vitamin K, valuable for bone health.

8. Bananas

Well known as a source of potassium, the banana is a popular fruit worldwide that can help reduce the risk of heart disease, and lower blood pressure. Bananas are also rich in magnesium, with one large banana containing as much as 37 milligrams, 9% of the recommended daily intake.

With vitamin C, manganese, fiber, and vitamin B6, bananas are nutritionally rich and highly convenient to eat: they come in their own protective peel and can easily be included in delicious treats like peanut butter banana smoothies, or made into a dairy-free version of ice cream if you freeze them.

While fully ripe bananas are higher in sugar and carbs than most other fruits, they are natural sugars, much better for your health than refined sugars. On top of that, a large amount of the carbs in unripe bananas are resistant starch, which doesn’t get absorbed and digested and may help lower blood sugar levels by reducing inflammation and promoting gut health.

9. Certain Fatty Fish

Fish have a lean protein content that can’t be beat, plus omega-3 fatty acids in certain oily fish like salmon, halibut, and mackerel provide an extra health boon. These fish are also high in magnesium, with half a fillet of salmon (about 178 grams) containing 53 milligrams of magnesium, or 13% of the recommended daily value. Fish are also rich in B vitamins, selenium, and potassium, and a regular intake of fatty fish has been scientifically linked to a decrease in heart disease and other chronic diseases.

10. Leafy Greens

Green, leafy vegetables are highly healthy, full of magnesium, iron, and large amounts of vitamins A, C, and K. Leafy greens include spinach, kale, Swiss chard, turnip greens, collard greens, and mustard greens. A cup of cooked spinach for example contains 157 milligrams of magnesium, a whopping 39% of the recommended daily intake. Moreover, the plant compounds in these leafy greens have been linked with anti-cancer properties and may help prevent DNA and cell damage.

Magnificent Magnesium

These healthful magnesium foods can help those with high blood pressure, diabetes, and high blood sugar. Before trying a magnesium supplement (which should be done under the guidance of health professionals), use these foods with high magnesium to try and get enough magnesium from your dietary sources first. Dietary supplements are important when needed, but nothing quite beats getting all the nutrients you need from a well-balanced diet, including magnesium.

When Is the Best Time to Take Protein?

The best time to take protein supplements depends on your activity level, your personal goals, and the types of workouts you engage in. This article will provide you with specific, scientifically backed recommendations, and the reasoning behind that advice.

When taking protein supplements, people often wonder when exactly is the best time of day to consume them. Pre-workout? Post-workout? Is it okay to drink a protein shake before bed? Protein supplements can help people lose weight, build muscle, and recover from tissue damage due to injury or surgery. Because they’re so effective, most people want to be sure they’re utilizing protein the right way. So when is the best time to take protein? Short answer is: that depends on your health goals and the kinds of workouts you’re doing. For the longer answer and more detail, read on.

The Different Types of Protein Supplements

Protein is a source of energy for the body, essential for muscle growth, repairing damaged tissue, and preventing certain infections and diseases. Normal dietary protein comes from foods like meats, eggs, fish, dairy, grains, legumes, and seeds. Though animal products contain the most amount of protein, vegetables are sources of protein too, a fact well-known by those living a vegetarian or vegan lifestyle. Of the most popular protein powders on the market in fact, a significant portion are plant-based.

Plant-based proteins include:

  • Soy protein containing all nine essential amino acids.
  • Rice protein, which is lower in the essential amino acid lysine.
  • Pea protein, which has lower levels of the essential amino acid methionine and nonessential amino acid cysteine.
  • Hemp protein, which is low in lysine but high in fiber, and omega-3 and omega-6 fatty acids, both of which are essential, meaning your body can’t make them on its own, and needs to gain them from the foods you eat.

Dairy-based proteins include:

  • Whey protein, which is absorbed relatively quickly and contains all nine essential amino acids.
  • Casein protein from milk curds, also containing the essential amino acids, and with a slower digestion rate than whey (which is why people often take casein before they sleep, so it will digest throughout the night… more on that timing below).

Animal-based proteins include:

  • Egg protein powder made from pure egg white protein.
  • Creatine, which is not found in plants but can be synthetically created. Though it is an animal protein, depending on its origin source, it may nevertheless be possible for vegans to use creatine as a supplement.

These are among the most commonly known protein powders available to buy, but we here at the Amino Co. have also developed an essential amino acid (EAA) blend that isn’t lacking or low on any of the amino acids required for protein synthesis and new muscle growth. It also blends free-form amino acids with whey protein and creatine, a nonessential protein that nevertheless has great value as a supplement. These forms of protein are used to help those who want to build muscle rapidly, and can even benefit those with muscle, neurological, or neuromuscular diseases.

The Varied Uses of Protein Supplementation

From muscle building to weight loss, here’s a quick look at all that supplemental protein can do to benefit your body.

Exercise Performance and Recovery

Added protein has been shown to increase endurance during training and workouts, as well as reduce soreness and speed up post-workout recovery. The timing of your protein intake matters here, whether you’re eating high-protein foods or taking supplements. Read on to learn about workout-specific timing recommendations.

Muscle Building

Muscles can only be built when you have the proper amount of amino acids for protein synthesis, and when you’re consuming more protein than your body breaks down during workouts. Taking a protein supplement, especially one that contains all the necessary EAAs for muscle growth, can make a huge difference. Finding the right anabolic window, the period of time when the protein you take in will go directly to your muscles, is something the International Society of Sports Nutrition has done extensive research on, and we, too, will provide specific scientific reasoning below.

Muscle Loss Prevention

Muscle mass is lost not only during intensive workouts, but also naturally as we age. Each decade you live after the age of 30 brings with it a higher risk of losing muscle (anywhere between 3-8% per decade). Proper protein intake is not only valuable to athletes, bodybuilders, and anyone who works out regularly, but it’s also important for each and every one of us as we age. Most Americans reserve their protein more for dinner than breakfast (3 times the amount on average is the difference between the two meals), and could use a supplemental boost of protein first thing in the morning to shore up their protein stores and help prevent the loss of muscle mass due to aging.

Fat Loss Facilitation

Protein is filling enough to help curb hunger pangs and chemically contributes to appetite suppression by reducing the “hunger hormone” ghrelin. A high-protein diet raises your metabolism and increases levels of appetite-reducing hormones like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1). More satiety means fewer calories consumed throughout the day, which quickly leads to safe, maintainable weight loss and the reduction of dangerous body fat.

The Enduring Power of Protein

Popular because they’re convenient and effective, protein powders and supplements are here to stay and can offer you a wide variety of options, from self-mix formulas and powders to ready-to-drink protein shakes. If you’ve got your preferred protein supplement ready to go, then it’s time to wonder: when should you drink protein?

The Best Time to Take Protein Depending on Your Workout

Depending on your goals and activities, there are recommended times to take protein for the greatest effectiveness for your energy levels and muscle-building needs. Here are specific recommendations based on different types of workout activity.

The best time to take protein supplements.

Aerobic/Cardiovascular Exercise

Best time to take protein: Pre-workout and post-workout

The amino acid leucine is one of the three branched-chain amino acids (BCAAs), and it promotes muscle recovery after workouts. Not only that, it activates protein synthesis, prompting new muscle to be built. One might think that due to leucine’s ability to boost endurance and stamina, one should take a BCAA supplement before a workout, but the science contradicts that idea. Not only are BCAAs only three of the nine essential amino acids needed to construct new muscle, leucine and the other BCAAs (isoleucine and valine) experience oxidative degradation during aerobic activity.

BCAAs are Insufficient Pre-Workout

Adding these limited amino acids before your workout, especially in the unbalanced form of BCAAs instead of a complete EAA formula, means that a greater percentage will be oxidized and used for energy instead of muscle building. Your body does not want to be out of balance, so a sudden overabundance of a few amino acids will cause the body to clean up and reduce them in order to maintain equilibrium.

Rather than risk burning off the protein you put in because your body is only looking for energy sources, it’s better to take a full measure of EAAs within the hour after your aerobic workout, when your body is looking for supplies to rebuild. Leucine will be there to prompt muscle protein synthesis, and the rest of the essential amino acids will all be included in the ideal ratio for generating new muscle growth.

EAAs are Effective Pre- and Post-Workout

That being said, taking a complete amino acid protein supplement before an aerobic cardiovascular workout (like a high-intensity interval training or HIIT class), not only provides the necessary ingredients for muscle building, but also helps fight fatigue in a way that only taking BCAAs can’t, by fueling your body with the amino acids that help produce dopamine and serotonin in the brain.

Whether you’re walking, cycling, running stairs, or jumping rope, start by taking your EAA supplement 30 minutes before your workout session. The biggest benefit comes when you take your EAA supplement within an hour after your workout, when your blood flow is strong and active. Not only will the amino acids rush in to replace damaged muscle fibers with new muscle, EAAs can also help calm unnecessary inflammation. That will help quicken your recovery, allowing you to feel only the good side effects of working out, like increased energy and light euphoria, instead of soreness and fatigue.

Resistance Exercise

Best time to take protein: Pre-workout, during, and post-workout

Research has shown that EAAs given 30 minutes before a resistance exercise workout prompt muscle protein synthesis much more effectively than consuming EAAs afterwards does. Taking a protein supplement before this type of workout helps prevent the breakdown of muscle protein during the activity, and also increases blood flow to the muscles, thus getting the amino acids quickly into the muscle where they’re needed.

Consuming EAAs after a resistance workout is not harmful by any means, as that method, too, will prompt the stimulation of muscle protein synthesis, but it’s not ideal to leave the consumption of EAAs until after your resistance training is complete. Our recommendation is to first and foremost take a complete protein supplement before a resistance workout, and if possible take them throughout and/or after as well to get the most benefit.

Bodybuilding

Best time to take protein: Pre- and post-workout, and also before bed.

Immediately before and after a weight-lifting workout, we recommend that you take 15 grams of EAAs each. An EAA supplement has been shown to have a faster effect on muscle protein synthesis than either whey or casein protein alone. However, our Amino Co. blend of free-form EAAs with whey and creatine support ensures that you get a fast dose of EAAs and that the EAAs from whey will digest more slowly as you work out, offering a steady supply to help prevent muscle breakdown. Creatine helps prevent catabolism by supplying faster energy than your body can naturally generate from muscle cell mitochondria. This means more energy for more reps, which ultimately means more work put in and more muscle gained.

An hour after your post-workout dose of EAAs, we recommend another 15-gram dose. On off days, continue taking these same doses, measured between meals instead of surrounding your workout. Lastly, it’s also recommended you take another 15-gram dose before bed to keep your muscles fed as you sleep and to help prevent muscle breakdown as much as possible. You work hard to gain your muscles, and we encourage you to protect those gains at every opportunity. Set your alarm to take one more dose around 4 am if you know you won’t have a problem falling back to sleep, that way your muscles never go hungry for fuel.

It should be noted here that bodybuilders aren’t the only ones who benefit from taking extra protein before bed. One study of 16 elderly men showed that those who consumed casein protein (which digests slowly) before bed had increased muscle growth over those who took a placebo, despite being less active individuals. When you’re sleeping, it’s the protein that counts, and not the activity.

Is There Any Downside to Taking Protein Supplements?

The majority of scientific studies into how our bodies process high amounts of protein show that you can safely consume plenty of protein without risk of harmful side effects. Unless your doctor advises against protein supplements or you have a known kidney issue like rhabdomyolysis, there is no need to worry about excessive protein intake; merely take your products as recommended and spread them throughout your day.

Timing Is Everything

At the end of the day, it’s true that people who work out need more protein, but even those with a less active lifestyle benefit from consuming extra protein for strength, for maintaining healthy weight levels, and for preventing the loss of muscle mass we all experience as we age.

Make a protein shake for breakfast, have another to curb your appetite between meals, and make another as a beneficial treat before bed. Know that the more regularly you take in balanced forms of protein like Amino Co.’s complete EAA blend, the more good you can do for your body. Whether you’re working out or not, upping your daily protein intake is safe and smart. Bulk up, slim down, and stay strong with protein!

What Are the Best Muscle Recovery Foods?

Wondering what muscle recovery foods are good for prevention and relief of delayed onset muscle soreness? This comprehensive list of foods full of healthy fats, amino acids, and natural sugars will support your workout and recovery goals.

After starting a new workout, you’re in for some growing pains. Delayed onset muscle soreness or DOMS can affect anyone, from those new to working out to elite athletes incorporating different exercises into their routines. Whenever you push your muscles, either with unfamiliar exercises or longer durations, you’re creating microscopic tears to the muscles, which then cause stiffness, soreness, and pain. Are sore muscles a good sign? Yes, in a sense, because it means you’re using your muscles in new ways that will eventually lead to a better fitness profile. But don’t fret! Eating muscle recovery foods can help ease the discomfort and may even help decrease muscle soreness in the first place.

Using food as your method of recovery and prevention may truly be the best road to take. The other suggestions to help muscle recovery either take extra time or come with other risks, and none of them can get in front of DOMS before it starts. Getting a massage after every workout would be great, but do you have the time, the money? Rest and ice packs are perfectly reasonable options too, but it’s the rest that might bother you if you’re really excited about a new workout and seeing results. Do you really want to take a couple of days off after every workout to let your muscles recover? It might not be a bad idea, but with the right foods pre- and post-workout, it might not be necessary either.

The last refuge to treat the ache and pain of muscle soreness is to use painkillers. Whether it’s over the counter fare you’d take for any pains (a wincing headache for example, or to relieve menstrual cramps), or prescription painkillers meant for more serious pains (a wrenched back or dental surgery). And these pain killers come with health-compromising side effects that are best avoided.

So what can you eat that will make a difference? Here are some foods you might want to include on the menu on gym days.

 Muscle recovery foods for prevention and relief.

Muscle Recovery Foods

Whether for their protein content, iron content, anti-inflammatory properties, or amino acids, these foods can help your muscles heal faster.

Cottage Cheese

Cottage cheese has around 27 grams of protein per cup, and is often a regular food in the fitness community for those without any dietary restrictions surrounding milk products. In fact, the casein protein found in cottage cheese curds (as opposed to the whey protein found in watery milk) are often isolated and used as a workout protein supplement. As a slow-digesting protein, casein can help build and rebuild muscle while you sleep if it’s your last snack before bed.

The essential amino acid leucine is also present in cottage cheese, and comprises around 23% of the essential amino acids in muscle protein (the most abundant percentage of them all). Foods with leucine can help you build muscle by activating protein synthesis, and the faster you rebuild your muscle, the faster your muscle repair and workout recovery!

Eat it plain, or combine cottage cheese with some of the other recovery foods on this list to stack the benefits. Cottage cheese can even be used in baked goods and pancakes or included in protein shakes—don’t be afraid to get creative.

Sweet Potatoes

Adding sweet potatoes to your post-workout meal can help replenish your glycogen stores after a tough workout. Sweet potatoes are a great source of vitamin C and beta-carotene as well, and are loaded with fiber which helps to control appetite and maintain healthy digestion and build muscle.

Sweet potatoes can be baked whole in the oven or on a grill, cut into fries, spiced with cinnamon, or made savory with garlic powder and pepper. Enjoy them at the dinner table or on the go: a baked potato wrapped in foil can join you just about anywhere.

Baking Spices

Speaking of what you can put on sweet potatoes, it turns out some baking spices are good for post-workout recovery as well. Not so much in the form of gingerbread cookies or cinnamon rolls, but a study showed that cinnamon or ginger given to 60 trained young women (between the ages of 13 and 25) significantly reduced their muscle soreness post-exercise. If you’re already having a sweet potato, make it a little sweeter with some cinnamon, add it to oatmeal, or put some in your coffee for the extra boost.

Coffee

Did we just mention coffee? Good news: coffee’s on the list too. Research suggests that about 2 cups of caffeinated coffee can reduce post-workout pain by 48%, and another study showed that pairing caffeine with painkilling pharmaceuticals resulted in a 40% reduction of the drugs taken. If you do need pharmaceutical pain relief, maybe coffee can help you minimize just how much you take—caffeine is a much less dangerous stimulant than pain pills.

Turmeric

Another spice on the list, turmeric contains the compound curcumin, which is an anti-inflammatory and an antioxidant, and has been shown to be a proven and reliable pain reliever. Whether it’s helping you with delayed onset muscle soreness or pain from an injury (workout-related or otherwise), turmeric eases both pain and swelling by blocking chemical pain messengers and pro-inflammatory enzymes.

As with the other spices, it can be easily added to baked goods, to coffee, and to oatmeal. With its beautiful golden color, you can even make what’s called “golden milk” or a turmeric latte by combining 2 cups of warm cow’s or almond milk with 1 teaspoon of turmeric and another teaspoon of ginger, and then sip your muscle soreness away.

Oatmeal

Speaking of oatmeal (and isn’t it nice that so many of these ingredients can be easily combined?), it, too, can help relieve muscle soreness. This complex carb gives you a slow and steady release of sugar, along with iron needed to carry oxygen through your blood, and vitamin B1 (thiamin), which can reduce stress and improve alertness. This is why oatmeal is a great way to start the day, but since it also includes selenium, a mineral that protects cells from free-radical damage and lowers the potential for joint inflammation, it’s a great food for those in high-intensity workout training as well (like, up to Olympic level training).

Use oatmeal as a daily vehicle for other healthy ingredients, including the spices on this list, and enjoy its reliable benefits.

Bananas

Easily sliced into oatmeal, included in smoothies, or eaten alone, not only are bananas a healthy way to replace sweets (frozen and blended they can even make a delicious ice cream alternative), bananas are also a great way to get much-needed potassium. Research suggests potassium helps reduce muscle soreness and muscle cramps like the dreaded “Charley horse” spasm that contracts your muscle against your will and might not let up until it causes enough damage to last for days. A banana a day could keep the Charley horse away, and is particularly delicious (and helpful) when paired with its classic mate: peanut butter.

Peanut Butter

The healthy fats and protein found in nut butters like peanut or almond butter can help repair sore muscles. A reliable source of protein for muscle building, with fiber for blood pressure aid, vitamin E for antioxidant properties, and phytosterols for heart health, peanut butter offers up a ton of benefit and is easy to eat anywhere. Make a sandwich, use it to help bind together portable protein balls filled with other ingredients, add it into smoothies, or just eat it from the jar with a spoon (no one’s judging).

Nuts and Seeds

If you’re a fan of protein balls, then you’re well acquainted with nuts and seeds, which are great additions to these protein-rich foods. While providing essential omega-3 fatty acids to fight inflammation, various nuts and seeds can provide you protein for muscle protein synthesis, electrolytes for hydration, and zinc for an immune system boost. Something as simple as a baggie full of almonds, walnuts, pumpkin, and cashews can help maximize your muscles. Mixing in seeds (sunflower, chia, pumpkin) adds a healthy density that can curb your hunger and satisfy your appetite for longer. They’re small but powerful assets in quick muscle recovery.

Manuka Honey

This is not your grocery store honey in its little bear- or hive-shaped bottle. Manuka honey comes from the Manuka bush in New Zealand, with a milder flavor than that of bee honey and a much thicker texture. It’s anti-inflammatory and rich in the carbs needed to replenish glycogen stores and deliver protein to your muscles. Drizzle it over yogurt or stir it into tea to gain its benefits.

Green Tea

Green tea is particularly helpful for muscle recovery purposes. With anti-inflammatory antioxidants, it makes an excellent pre- or post-workout drink to prevent muscle damage related to exercise, and also helps you stay hydrated.

Cacao

Cacao has high levels of magnesium, antioxidants, and B-vitamins, which reduce exercise stress, balance electrolytes, and boost immunity and energy levels. The antioxidant flavanols in cacao also help up the production of nitric oxide in your body, which allows your blood vessel walls to relax, lowering blood pressure and promoting healthy blood flow. Adding cacao powder to your high-quality protein shakes or a glass of cow/almond/coconut milk post-workout will bring you its benefits.

Tart Cherries

Tart cherry juice has been shown to minimize post-run muscle pain, reduce muscle damage, and improve recovery time in professional athletes like lifters, according to the Journal of the International Society of Sports Nutrition. Enjoy tart cherry juice as a drink, or include the dried fruit as a part of your own muscle-building trail mix with the nuts and seeds discussed above. It’s not the only fruit or fruit juice you might include either. The nutrients in fruits like oranges, pineapples, and raspberries can also help speed up your recovery.

Salmon

Rich with anti-inflammatory omega-3 fats, muscle-building protein, and antioxidants, salmon is an extremely efficient post-workout food. Not an option if you are vegan or vegetarian, of course, but for the meat eaters among us, or those on the Paleo diet, salmon can specifically help prevent delayed onset muscle soreness, reduce inflammation, and provide you with an abundance of the protein needed for muscle growth. Eat this protein within 45 minutes after working out for maximum effect, either grilled, cooked up in salmon cakes, or raw in the form of sushi or sashimi. All of the above goes for tuna as well, by the way—reasons you might become a pescatarian.

Eggs

If you are an omnivore or ovo-vegetarian, eggs are great way to gain protein first thing in the morning, and an even more effective food to have immediately post-workout to help prevent DOMS. Like cottage cheese, eggs are a rich provider of leucine, and like salmon, eggs contain vitamin D (in their yolks). For your convenience, eggs can be boiled and brought along for immediate consumption after your training. Boil a dozen at the start of each week during your meal prep, and have an easy protein source in the palm of your hand every other day of the week.

Spinach

Did we really get all the way to the end of the list without a vegetable? So sorry! Let’s fix that with spinach. A powerhouse of antioxidants, not only can spinach help prevent diseases like heart disease and various cancers, but it also helps you recover quickly from intense exercise. Spinach’s nitrates help to strengthen your muscles, and its magnesium content helps maintain nerve function. Spinach helps to regulate your blood sugar (in case you worry about the spikes you might get from the sweeter items on this list), and can be added to many dinners, snuck into smoothies, or eaten on its own either raw or sautéed in olive oil.

Resist Damage and Recovery Quickly

These foods help with recovery from DOMS and reduce the amount of soreness you get in the first place by providing your body with the proteins and nutrients it craves when you’re working out to the best of your ability.

A quick note before you go. In your quest for pain-free muscles, you’ll want to avoid:

  • Refined sugar: Just one sugary soda a day can increase your inflammatory markers, as can white bread and other products with refined sugar. Natural sugars don’t bring that kind of adverse effect, so get your sugar from whole foods instead.
  • Alcohol: The dehydration caused by alcohol requires its own special recovery, and will deplete many of your vitamins (especially B vitamins). Some research suggests that alcohol can interfere with how your body breaks down lactic acid, which would increase muscle soreness. If you’re on a mission to build muscle, it’s best to avoid alcohol.

If you’re eating pretty well and avoiding what you shouldn’t eat, but still find muscle soreness a burden after working out, there is always the option to supplement.

What is the best supplement for muscle recovery? Evidence shows that getting all your body’s essential amino acids in balance will help specifically with muscle sprains and pulls, so when supplementing, just make sure you cover the waterfront (rather than choosing one or two essentials and neglecting the rest). Other than that, a diverse diet can be had in choosing natural preventions and remedies for healthy muscle recovery.

What Are Nonpolar Amino Acids?

What are nonpolar amino acids? This article will help explain how these amino acids are designated and what purpose they serve in the body.

Of the 20 common amino acids in the human body that build protein structures, 9 of them are essential (meaning we must eat or otherwise consume them to get them), and half of them are nonpolar. What are nonpolar amino acids? Which are they, and what does “nonpolar” mean? The review of the topic in this article will help explain.

The Definition of a Nonpolar Molecule

The nonpolar molecules we’ll be talking about are hydrophobic amino acids, meaning “water fearing” because they don’t mix with water molecules. You know how oil and water don’t mix? That’s because oil is hydrophobic.

The opposite of a nonpolar molecule is, as you might guess, polar. Polar molecules are hydrophilic, meaning “water loving.” If you’d like to visualize: polar molecules are like puppy dogs who love water so much that they’ll go barreling straight into muddy or smelly water after a tennis ball, with no hesitation at all. That would make nonpolar molecules like cats, better known for avoiding water, no thank you, and cleaning themselves without it.

Molecules are classified this way based on the charges on the atoms bonded together to form the molecule. If you remember your first taste of high school chemistry, you may remember that atoms have a nucleus of neutral neutrons and positive protons in the middle, and negative electrons swirling all around. Protons have a positive charge that draws electrons to it, like how opposites attract.

When two atoms bond together, they share electrons. Two atoms of the same element have equal positivity, so don’t have the power to steal electrons from the other. These molecules are nonpolar because they have no resulting charge. When atoms of two different elements connect together, invariably one of them will have the higher charge and attract the most electrons to its end of the joint molecule. That means the molecule is polar, or charged, and that charge will then be identified as either a positive or negative charge.

Examples of Nonpolar Molecules

Methane gas is an example of a nonpolar molecule that is created during the breakdown of food and released as a gas (or more colloquially, a fart). Methane is made up of one carbon atom that is bound to four hydrogen atoms: this hydrogen bonding allows the atoms to all share electrons equally, so this smelly molecule has no charge and is nonpolar.

Inside our body, we have both polar and nonpolar molecules, which includes those 20 amino acids mentioned above.

Nonpolar Amino Acids

The chemical properties of amino acids are largely determined by one group of molecules, what’s known as the R group: a side chain that differs on each amino acid. To visualize the amino acid groups, picture a pizza with four toppings, and a little support table in the middle that’s there to keep the cheese from sticking to the lid. That table is the alpha carbon to which all the groups or toppings are attached.

Every amino acid has three groups/toppings in common: the amino group (-NH2), the carboxyl group (COOH), and a hydrogen atom, which in pizza terms would be three standard toppings, say pepperoni, sausage, and cheese (cheese is hydrogen, which is just one atom and not a group of them, and so it gets the plainest topping). That fourth quarter of the pizza? That is the R group, the functional group that identifies and characterizes different amino acids—when you think of the R group, think R for Radical, because that is a completely different and unique topping, and every R group amino acid side chain has a distinct flavor of its own. To get up to 20 it would have to be pineapple, spinach, olives, Canadian bacon, jalapeño, garlic, anchovies, bell pepper, salami, feta cheese, beef, oregano, bacon, barbecue sauce, chicken, pesto, chorizo, broccoli, eggplant, and mushroom. Some are weirder than others.

The nonpolar amino acids have R groups mostly made up of hydrocarbons, though the amino acids methionine and cysteine also each feature a sulphur atom. The nonpolar amino acids are as follows, with more information on each one.

Glycine

  • Three letter code: gly
  • One letter code: G

The body needs glycine to make compounds like as glutathione, creatine, and collagen, which is the most abundant protein in your body. Collagen is a vital part of your muscles, blood, skin, cartilage, ligaments, and bones. Glycine may also protect your liver from alcohol damage, contribute to heart health, and improve your sleep quality. Glycine might also protect those with type 2 diabetes from muscle-wasting. You can gain more glycine by eating certain meat products or by taking a collagen supplement.

Alanine

  • Three letter code: ala
  • One letter code: A

Alanine is an amino acid that helps convert glucose into energy and helps eliminate excess toxins from your liver. Alanine keeps muscle protein from being cannibalized by the body during intense aerobic exercise or activity, and it’s needed to balance nitrogen and glucose levels in the body, which it does via the alanine cycle.

Alanine is a nonessential amino acid, which means that usually your body can make the substance on its own and doesn’t need you to ingest it from outside. However, people with eating disorders, extremely low-protein diets, diabetes, liver disease, or certain genetic conditions that cause UCDs (urea cycle disorders), may need to take a supplement or adjust their diet to gain this amino acid.

Good sources of alanine are meat, fish, poultry, eggs, and dairy products, as well as some protein-rich plant foods, like avocado. There are supplements containing alanine on the market, however, taking any one amino acid alone could upset the balance of nitrogen in the body, putting stress on the liver and kidneys as they try to eliminate waste. It is advisable that those with liver or kidney disease should consult a trusted medical professional before taking any amino acid supplement.

Proline

  • Three letter code: pro
  • One letter code: P

Proline is needed for the manufacture of cartilage and collagen, which helps heal cartilage and cushion our joints and vertebrae. It keeps joints flexible, and skin supple when it is affected by sun damage or signs of normal aging. Proline breaks down proteins for cell creation, and is essential at sites of injury where the tissue must be rebuilt to heal. Proline supplementation is sometimes valuable to people with chronic back pain or osteoarthritis.

Proline is also needed for the maintenance of muscle tissue, and is sometimes found low in long-distance runners and other serious athletes. Proline is usually nonessential, as the body naturally derives proline from its supplies of glutamic acid. However, if necessary, proline can be found in natural sources like dairy, meat, and eggs, or can be gained from amino acid supplementation.

Valine

  • Three letter code: val
  • One letter code: V

Valine is a branched-chain amino acid (BCAA) that works with the other two BCAAs (isoleucine and leucine) to regulate blood sugar, repair tissues, and provide the body with energy. Valine assists in stimulating the central nervous system and is necessary for mental functioning. Valine helps provide muscles with extra glucose energy during intense physical activity, which prevents muscle breakdown, and helps remove toxic excess nitrogen from the liver. Valine may help the liver and gallbladder recover from damage due to alcoholism or drug abuse, as well as help possibly reverse alcohol-related brain damage, or hepatic encephalopathy.

Valine is an essential amino acid, and must be obtained through a diet including meats, mushrooms, dairy products, peanuts, and/or soy protein. Most people have no problem getting enough valine, however maple syrup urine disease or MSUD is caused by an inability to metabolize leucine, isoleucine, and valine. Supplementation is sometimes warranted in those with low-protein diets or who are trying to build muscle mass, but be advised that too much valine intake will make one’s skin feel like it is crawling, and may cause hallucinations. Supplements should always be taken responsibly.

Leucine

  • Three letter code: leu
  • One letter code: L

Leucine helps with blood sugar regulation, muscle repair, and energy production. It also helps burn fat located deep inside the body that is hard to reach through diet and exercise alone.

Leucine is a branched-chain amino acid (BCAA) along with valine and isoleucine, all of which help to promote post-exercise muscle recovery, leucine being particularly effective, as it converts to glucose the fastest of the three. That is also why leucine is closely linked with the regulation of blood sugar, and why a leucine deficiency causes symptoms like hypoglycemia: headaches, fatigue, dizziness, confusion, depression, and irritability.

Leucine promotes the recovery of skin, bones, and muscle tissue after injury or surgery. Natural sources of this essential amino acid are meat, nuts, soy flour, brown rice, beans, and whole wheat.

Isoleucine

  • Three letter code: ile
  • One letter code: I

An isolated form of leucine, isoleucine is prized by bodybuilders for its ability to increase endurance, help repair muscle tissue, and encourage clotting at sites of injury. Isoleucine is broken down for energy inside muscle tissue, and helps stabilize energy levels by aiding in blood sugar regulation. An isoleucine deficiency also produces symptoms that mimic hypoglycemia.

Isoleucine is an essential amino acid, and food sources include high-protein options like nuts, peas, lentils, seeds, meat, eggs, fish, and soy protein.

Methionine

  • Three letter code: met
  • One letter code: M

An essential amino acid that helps the body process and eliminate fat, methionine contains sulfur, a substance required for the production of the body’s natural antioxidant, glutathione. The body also needs methionine to produce two other sulfur-containing amino acids, cysteine and taurine, which help the body eliminate toxins, build tissues, and promote cardiovascular health.

Methionine helps the liver process fats (lipids), preventing accumulation of too much fat in the liver, which is essential for the elimination of toxins to stay functional. Methionine is needed to make creatine, a nutrient found mainly in muscle tissue and often taken as a supplement to boost athletic performance. Methionine is also needed for collagen formation, which is then used to make skin, nails, and connective tissue. One study suggested that taking 6 grams of methionine a day can improve memory recall in AIDS patients who otherwise show a marked methionine deficiency. Methionine may also help treat symptoms of Parkinson’s disease.

Methionine is an essential amino acid, and can be gained from eating garlic, beans, seeds, eggs, fish, lentils (in lower levels), meat, onions, soybeans, and yogurt.

Tryptophan

  • Three letter code: trp
  • One letter code: W

Tryptophan is an essential amino acid that helps balance nitrogen in adults and growth in infants. It also creates niacin, which is needed to create the “happy” neurotransmitter serotonin. In this way, tryptophan helps influence relief from depression and anxiety, managing pain tolerance and increased emotional well-being. Tryptophan is also associated with promoting deeper sleep.

You can get tryptophan through certain foods or a supplement in powder form. Natural food sources include cheese, milk, fish, turkey (famously), chicken, eggs, pumpkin and sesame seeds, chocolate, as well as tofu and soy.

Phenylalanine

  • Three letter code: phe
  • One letter code: F

Phenylalanine is an essential amino acid that is needed for the functioning of the central nervous system. It has been successfully used to help control feelings of depression and chronic pain, and other diseases linked to a malfunctioning central nervous system. Especially effective for treating brain disorders, phenylalanine is able to penetrate the blood-brain barrier, and only chemicals that are able to cross that barrier can directly influence brain function.

Phenylalanine is used to make epinephrine, dopamine, and norepinephrine, neurotransmitters that control how you perceive and interact with the world around you. Phenylalanine supplementation can help you feel happier and more alert, and it also has been used to treat chronic pain and improve cognitive function. An essential amino acid, phenylalanine is normally obtained from high-protein foods like meat, fish, chicken, eggs, milk, dairy products, beans, and nuts.

Cysteine

  • Three letter code: cys
  • One letter code: C

Cysteine is an amino acid containing a sulfur atom, and is used to form healthy bones, skin, hair, and connective tissue. It is also needed to make glutathione, one of the body’s natural antioxidants that fight free-radical damage. Cysteine and glutathione work together to remove toxins from the liver, and cysteine is often used in emergency rooms to treat acetaminophen overdoses before they can cause liver damage. It also protects the brain and liver against toxins from alcohol and cigarettes, and may be useful in preventing hangovers.

Cysteine is a nonessential amino acid, which means the body manufactures it in-house, but foods such as meat, eggs, dairy products, and whole grains are also good sources of cysteine.

Nonpolar Knowledge

There you have the rundown of the amino acid nonpolar side chains, the nonpolar aminos that variously help form protein molecules in our bodies, and do so much to keep us alive and functioning at top form.

Best Amino Acids for the Ketogenic Diet: Which Ketogenic Amino Acids Should You Be Eating?

The value of a ketogenic diet? To burn fat rather than just lose weight on the scale. The core question: in what foods can the six essential ketogenic amino acids be found?

The value of a ketogenic diet? To burn fat rather than just lose weight on the scale. Beginners at dieting often attempt to lose weight with short-term crash diets, which put the body in starvation mode and cause it to stockpile more fat as soon as possible (an evolutionary protection against times of famine). Conversely, the ketogenic diet puts the body into more of a sustainability mode, a stable way to reduce and optimize calorie intake, while focusing on foods that provide the essential amino acids for the ketogenic conversion of fat into energy.

So which ketogenic amino acids should you be eating, and where can you find them?

Amino Acids: the Fat Burning, the Sugar Forming, and the Switch Hitters

The building blocks of protein, amino acids can be categorized as exclusively ketogenic, exclusively glucogenic, or like Dr. Jekyll and Mr. Hyde: radically both. This is based on the end products produced during amino acid metabolism.

Essential amino acids for the ketogenic diet.

As you can see, the predominant category is the glucogenic group, with 13 amino acids. The carbon skeletons that result from the breakdown of glucogenic amino acids can be used via gluconeogenesis to synthesize glucose, simple sugar and an important energy source found in many carbohydrates. These are not the amino acids that will derive energy from your body’s pre-existing fat stores.

The second largest category contains five amino acids, the switch hitters that when catabolized can yield both glucogenic and ketogenic products.

Exclusively ketogenic amino acids are just that: exclusive. Lysine and leucine are the only two amino acids that produce Acetyl CoA or Acetoacetyl CoA without any glucogenic byproducts.

Acetyl CoA (the precursor of ketone bodies) and Acetoacetyl CoA are the first steps of the Krebs Cycle of energy production, which combines glycolysis and pyruvate oxidation with the citric acid cycle (which itself includes α-ketoglutarate, succinyl CoA, fumarate, and oxaloacetate—all byproducts of glucogenic amino acids). To access citrate synthase, the catalyst of this cycle, without glucose or carbohydrates is the value of ketogenic amino acids: it’s like buying the product you need without bringing home any unnecessary or harmful packaging around it.

Acid Eater: the Amino Acids Essential to a Ketogenic Diet

Classes of amino acids can be further categorized as essential vs. nonessential, essential being the ones you must eat to obtain, and nonessential being those that naturally occur in the body, and are not reliant on the food you eat.

Nonessential amino acids:

  • Asparagine
  • Alanine
  • Glutamic acid
  • Aspartic acid

Essential amino acids:

  • Histidine
  • Valine
  • Methionine
  • Isoleucine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Leucine
  • Lysine

You may have noticed those last two are the exclusively ketogenic amino acids, meaning they only come from sources outside the body. Likewise, four out of five of the switch hitter or versatile amino acids are on this essential list as well, excluding only tyrosine, a conditional essential, as it’s derived from phenylalanine (which is itself essential). Regardless of that particular debate, the core question remains: in what foods can the six essential ketogenic amino acids be found?

The Key Ingredients to Ketogenesis

Intro 101 of the keto diet is to go deeper when dieting, to the cellular level of biological sciences. This is more advanced than the grocery aisle surface choices people often make between low-carb and no-sugar-added options. It’s important to remember that the colorful labeling on the front of food packages can often be subjective. It’s better to know how to read the nutrition label with a keen (keto) eye.

Better yet, know what basic foods have the ketogenic keys to turn fatty acids into ketone bodies. These ketone bodies will then provide energy from your fat stores, without adding carbohydrates, and without impacting insulin or blood sugar levels. Here are where the six essential ketogenic amino acids reside.

1. Isoleucine

Along with leucine and valine (glucogenic), isoleucine is an isomer (isolated form) of leucine that is one of the three branched-chain amino acids (BCAAs), all of which help to promote post-exercise muscle recovery. Involved in hemoglobin production, isoleucine can be found in:

  • Protein sources like meat, fish, and eggs
  • Dairy, particularly cottage cheese
  • Seeds, grains, nuts, and beans including almonds, brown rice, cashews, lentils, and chia seeds

2. Phenylalanine

The source of tyrosine and one of the aromatic amino acids, phenylalanine is used in the biosynthesis of norepinephrine, dopamine, and thyroid hormones (huge players when it comes to mental health). Possibly effective in treating mood disorders, phenylalanine is contained in:

  • Olives, figs, raisins, avocados, pumpkins, and most berries
  • Meat, chicken, fish, and eggs
  • Rice, beans, quinoa, and seeds
  • Spirulina, seaweed, and leafy greens

3. Threonine

An essential nutrient in the diet of vertebrates, threonine supports the central nervous system, along with the heart, liver, and immune system. A key component in the production of collagen, elastin, and muscle tissue, threonine can be gained from:

  • Beans, nuts, lentils, and quinoa
  • Lean beef, lamb, pork, and chicken/turkey
  • Seafood including shellfish, particularly salmon, whelks, cuttlefish, octopus
  • Seeds, including chia and hemp seeds
  • Raisins, figs, avocados, and pumpkin
  • Spirulina, watercress

4. Tryptophan

Needed for nitrogen balance, tryptophan is also used to produce melatonin (for regulating sleep and wakefulness), niacin, and serotonin, the neurotransmitter known as the “happy” chemical. Tryptophan can be found in:

  • Turkey (rather famously), as well as red meat, rabbit and goat meat, eggs, and fish
  • Milk and cheese, particularly reduced fat mozzarella
  • Pumpkin and squash seeds, along with chia, sesame, and sunflower seeds
  • Almonds, peanuts, bananas, and chocolate (ideal ingredients for a sundae)
  • Spirulina

5. Leucine

Another of the BCAAs, and one of the two exclusively ketogenic amino acids, leucine builds muscle by stimulating protein synthesis. It can be sourced from:

  • Nuts, peas, beans, seeds, and pumpkins
  • Chicken, beef, and pork
  • Seafood including tuna
  • Soybeans, whey protein, and plant proteins
  • Cheese, particularly Parmesan

6. Lysine

Necessary in the formation of collagen, connective tissue, and muscle growth and repair in the body, lysine can be found in:

  • Protein sources like meat, poultry, seafood, and eggs
  • Beans, peas, almonds, cashews, and chia seeds
  • Spirulina, parsley
  • Cheese and yogurt
  • Whey protein

The Ketogenic Conclusion

You may have noticed some foods dominating the field; when it comes to essential amino acids for a ketogenic diet, where you find a good source of protein, you often find the ketogenic advantage. Donald K. Layman, Ph.D. along with Nancy R. Rodriguez, Ph.D. penned a paper for Nutrition Today titled “Egg Protein as a Source of Power, Strength, and Energy,” but in it pointed out that egg is not the only food that packs that much value. With so many high-yield proteins, any dietary practice—be it vegetarian, vegan, kosher, or allergy-restrictive—can still gain you the essential amino acids for perfecting your ketogenic journey if you’re diligent about ensuring your protein macros.

Your body is not so much a temple as a laboratory, a series of chemical reactions. Providing your body with the right ketogenic amino acids (instead of an overabundance of glucose precursors) sets you up for the ideal fat-burning catabolic pathways. This leads to healthy protein turnover for muscle growth, weight loss, and the energy to propel you forward.

Taking an essential amino acid supplement (which includes the ketogenic amino acids lysine and leucine) can help protect against any protein insufficiencies you may encounter while following dietary restrictions, such as the high-fat, moderate-protein requirements of the keto diet.

Foods That Are Rich in Sulfur and Why You Should Be Eating More of Them

A diet that contains sulfur-rich food is necessary for keeping connective tissue flexible and helping the body detox and metabolize food. Get enough sulfur by eating a protein-rich diet that includes Brussels sprouts, kale, meat, and eggs.  

As an essential mineral found in proteins and the amino acids cysteine and methionine, sulfur is a critical nutrient for the human body. Sulfur is most likely known best for its sulfur compounds, which give garlic its distinctive aroma, cause tears when chopping onions, and lend a funky smell to urine, but sulfur does so much more. The mineral stabilizes and shapes some protein structures, aids in metabolism and detoxification, and keeps connective tissue and cartilage supple, making it essential that our diets contain sulfur-rich foods.

Good Sources of Sulfur-Rich Foods

Sulfur doesn’t discriminate by diet. Whether you’re a meat lover or a plant-based eater, there’s a wealth of sulfur-rich foods to choose from.

Meat, Fish, Poultry, and Other Proteins

Building and maintaining healthy skin, nails, and hair depend on protein-rich foods, such as fish, poultry, meats, nuts, and legumes. Packed with protein, eggs are also an optimal source of sulfur, which is found in both the egg yolk and the white, although sulfate content is higher in egg whites.

Protein-rich foods contain sulfur in the form of the amino acids cysteine and methionine. These amino acids provide the amounts of sulfur our cells need to function properly. In addition to helping make protein, sulfur serves as a cofactor for enzymes that result in chemical reactions.

Cruciferous Vegetables

Many fibrous, often green and non-leafy vegetables fall into the category of sulfur-rich vegetables. Cruciferous vegetables, such as wasabi, horseradish, cabbage, kale, bok choy, Brussels sprouts, and cauliflower, pack a punch when it comes to nutrients.

Brussels sprouts, asparagus, and legumes also are very high in methylsulfonylmethane (MSM), which provides a major source of sulfur. Additionally, these cruciferous veggies provide healthy doses of fiber, vitamins C, E, and K, folate, and carotenoids, as well as the sulfur-containing chemicals known as glucosinolates. Thank these chemicals for the bitter flavor and distinctive, pungent aroma that set cruciferous vegetables apart from so many others. When glucosinolates break down, for example during digestion, they form compounds, including indoles and isothiocyanates. Researchers have studied these specific compounds most often for their anti-cancer effects. Studies have shown that the compounds, indoles, and isothiocyanates can have antiviral and antibacterial effects, as well as anti-inflammatory properties.

Alliums

Other foods high in sulfur include allium vegetables, like leeks, garlic, chives, and onions. They contain organic compounds that contain sulfur, and studies in animals have shown that these vegetables may help prevent esophagus and colon cancers. Though more clinical trials need to be performed to determine their efficacy in humans, this research shows that the cancer-fighting potential of alliums warrants further exploration.

Stay healthy with a sulfur-rich diet.

Understanding Amino Acids

Most commonly referred to as the building blocks of protein, amino acids assist in many biological functions. There are 20 amino acids in protein. Nine of them are essential, which means we must get them through nutrition because our bodies don’t produce them on their own. Since our bodies do not store them, adults need to eat healthy diets to get these nine essential amino acids: valine, leucine, lysine, isoleucine, methionine, phenylalanine, tryptophan, threonine, and histidine.

The other remaining amino acids fall into the categories of nonessential and conditionally essential. Nonessential amino acids are naturally occurring in our bodies, and we can also get them from the foods we eat. Alanine, asparagine, and aspartate are examples of nonessential amino acids.

Arginine, glutamine, tyrosine, cysteine, glycine, proline, serine, and ornithine are both nonessential and conditionally essential. This means our bodies synthesize them, but during times of sickness or stress, we may not be able to produce the amount we need. In those instances, we must ensure our amino acid needs are met through our diets or with supplementation.

Only two amino acids, methionine and cysteine, contain sulfur. Methionine is critical for good health because it is required to build proteins and produce many molecules in the body, including SAM, which is used to modify DNA. Methionine also plays a critical role in many cell functions and helps prevent liver damage in acetaminophen poisoning.

Why the Consumption of Sulfur Foods Matter

In addition to providing strength and resiliency to hair, sulfur assists in many other biological processes.

Sulfur is needed to synthesize the tripeptide glutathione, which is a chain of three amino acids that is joined by two peptide bonds. Not only is glutathione a key antioxidant, but it also regulates a number of cellular processes. It helps to control the rapid production of cells, aids in the detoxification of foreign organisms and free radicals, and influences immune function.

Sulfur is integral in binding together the two chains of amino acids that form the hormone insulin, which regulates our bodies’ sugar use. Taurine synthesis also depends on sulfur. Taurine is an organic compound that contains sulfur and plays an important role in metabolizing fats, restoring insulin sensitivity, and supporting the general functions of muscles and the central nervous system.

How Much Sulfur Do We Need?

The recommended dietary allowance set forth by the Food and Nutrition Board of the National Research Council/National Academy of Sciences for methionine plus cysteine is 14 mg/kg of body weight per day. Regardless of age or sex, a person weighing 70 kilograms would need to consume about 1.1 grams per day.

Who Suffers from Low Sulfur Levels

Though sulfur is one of the most abundant minerals in our bodies and many foods contain the mineral, we can suffer from low sulfur levels. First, the American diet often includes many processed foods and carbohydrates, and not many high-protein foods. A low-protein diet can result in low sulfur levels. Sometimes, those who eat little or no protein from animals, such as vegetarians and vegans, also may have lower amounts of sulfur in their systems.

Even when we eat balanced diets, we may not have the sulfur content levels we expect. Overcooking sulfur-rich foods can compromise their nutrition, negatively impacting the amount of the mineral our bodies get. Also, industrialized farming practices impact the levels of sulfur in the soil where crops grow. The bottom line is that if we are not buying and consuming local, organic produce or acquiring our meat and produce from grass-fed animals, there’s a very great chance we are not getting the essential vitamins and minerals our bodies need.