Biohacking of diets and how does it help?

This article is a repost which originally appeared on Times Of India

Edited for content.

Our Takeaways:

· Dieting is one of the most fundamental ways to transform the body

· Experimenting with eliminating certain foods from the diet can be helpful

· Fasting is an ancient and proven method towards preserving health and mental function

What Is Biohacking? If we bring down that term by hacking, we see that the bio has to do with our biology to do with our body? The way our body functions are natural processes in the body from eating to performance and so on and hacking is, of course, trying to decode something. Biohacking of diet is trying to use science or technology to improve our body’s functioning by way of eating. “I think our bodies are incredibly intelligent and given the right diet in the right lifestyle, we can elevate ourselves and feel amazing. Everyone has a scope of self-improvement and living their best life and biohacking of diets can make that possible without spending all money on fancy foods and a million different tools, gadgets and medicines to feel good. It’s a natural way to optimise the body’s performance,” says Nutritionist Ritu Khaneja

Diet Hack #1
Elimination Diet

An elimination diet is one where you can eliminate certain foods based on medical research to see if you react to them. You can generally start by eliminating the most common food allergens for a few weeks then you slowly add them back one at a time and note any symptoms better or worse. The main benefit is that by turning into a body’s reactions to certain foods you can’t pinpoint sensitivities and intolerances that you may not otherwise know of experiencing results.
It is less expensive and, in some cases, more reliable than standard allergy testing. It can also be very empowering to be in control of what you eat learn about food and the compounds they contain and try new recipes that exclude eliminated foods. Having a good diet plan makes things much easier and beneficial.

Diet Hack #2
Intermittent Fasting

There are several approaches to intermittent fasting but the easiest to achieve is the one that simply extends the usual timing of the night fast. A daily cycle of a 1 6 hour fast followed by an 8-hour eating window is usually sustainable for intermittent fasting. It must be combined with balanced meals that provide good nutrition. The goal of IF is to systematically starve the body long enough to trigger fat burning but the method may not be suitable for everyone. When done correctly intermission fasting can help lose weight, lower blood pressure and cholesterol, prevent or control diabetes and improve the brain’s health.

Diet Biohack#3
Adding More Fibre To The Diet

The normal fibre in our body has been eliminated just with the processing of food. One of the best way to eat fibre is by adding more fruits and vegetables to our diet. The benefits of fibre are weight control and maintaining bowel movements.lt also helps in lowering cholesterol and blood sugar levels.

Diet Hack #4
Adding Superfoods

The first step that I take to treat my clients through diet is adding superfoods. There is a whole list of superfoods with numerous benefits. 1 st category of superfoods is seeds not just any seeds but 2 seeds which one should hack into the diet are chia and flax. Chia seeds are a great source of omega 3 fatty acids, They have more calcium than milk and there are great sources of anti-inflammatory compounds. They’re great for growing skin and mental health and clarity and much much more. Flaxseeds are another great source for omega 3 fats and dietary fibre as well as essential vitamins minerals name powerful anti-cancer hormone-balancing compounds called lignans. It’s a great way of curing constipation as well.

Diet Biohack #5
Protein-Rich Diet

Eating plenty of high protein foods include a generous portion of at least 1 protein rich food at every meal will help you lose body fat or improve your body composition. Eating protein-rich meals can help you feel full and satisfied so you will eat less and lose weight. A high protein diet can help reduce insulin resistance so if you have diabetes or prediabetes, a high protein diet could be a good strategy for improving your blood sugar control.

To conclude, I think Biohacking of diet should be done mindfully as if something can be very beneficial for one body, It doesn’t mean it will suit everyone.

Men Should Eat These 11 Foods Every Day

Men Should Eat These 11 Foods Every Day

BY Rhett Butler

This article is a repost which originally appeared on THE SOURCE

Edited for content

Superfoods! More than a trendy buzzword, you need to incorporate these healthy superfoods in your diet every day.

Men especially should curate their refrigerator and try to stick to a healthy diet. However, walking through the grocery store can be confusing and many do not know where to start.

The Source has lined up some healthy food picks for daily consumption. They are based on the very common health issues males face.

May we present these 11 top choices for superfoods men should eat every day of the week.

SPINACH

Spinach is a super source of folate, a known blood flow-booster. Folic acid plays a critical role in male sexual function and a deficiency in folic acid has been linked to erectile dysfunction.

Cooked spinach contains 66 percent of your daily folic acid requirement per cup, making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps improve and stimulate blood flow and has been shown as a trusted Source to boost testosterone levels.

Spinach is also good for penile health. It is a good source of folic acid which may help prevent erectile dysfunction. It also contains magnesium which has been shown to boost testosterone.

ALMONDS

Almonds contain zinc, selenium, and vitamin E, which are vitamins and minerals that seem to be important for sexual health and reproduction. Selenium can help with infertility issues and, with vitamin E, may help heart health. Zinc is a mineral that helps produce men’s sex hormones and can boost libido.

Compared to all other nuts, almonds are the most packed with nutrients and beneficial components. Now all you need to do is to at about 8-10 almonds a day. You can either eat soaked almonds or crush it and add to your morning salad or garnish your dishes, it is beneficial in any way you use it.

YOGURT

Improved digestion. Yogurt contains probiotic bacteria, which are primarily known for their ability to promote digestive health.

According to the Harvard School of Public Health, several of the strains of probiotic bacteria found in yogurt may help prevent or treat digestive difficulties including indigestion, diarrhea, irritable bowel syndrome and Crohn’s disease. Yogurt’s probiotics can also promote regular bowel movements, better immune system functioning and improved vitamin, mineral and nutrient absorption.

According to LiveStrong, if the results of studies conducted on male mice are any indication, yogurt may also have sexual benefits for men. Science suggests that certain dairy products, including yogurt, can help obese men lose weight. Finally, yogurt, and especially Greek yogurt, is a rich source of high-quality, muscle-building protein.

TOMATOES

Tomatoes have been linked to lowering men’s risk of stroke, helping fight prostate cancer, and preserving brain power with age. Heating tomatoes significantly increases their levels of lycopene, the chemical that can up antioxidant levels.

Lycopene – a nutrient found in tomatoes – may boost sperm quality, a study has suggested. Healthy men who took the equivalent of two tablespoons of (concentrated) tomato puree a day as a supplement were found to have better quality sperm. Male infertility affects up to half of couples who cannot conceive.

POTATOES

Potatoes are an excellent source of potassium, a nutrient most people don’t consume enough of, which can help regulate your blood pressure. They’re a good source of vitamin C and vitamin B6, which aids your nervous and immune systems.

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

SARDINES

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health. They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot.

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health.

They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot. Researchers from Saint Louis University found that athletes who took an omega-3 supplement before and after arm curls felt less sore than those who’d had a placebo.

BLUEBERRIES

All berries are good for your health. They’re loaded with antioxidants, which help your arteries relax and may have anti-aging effects as well. But for men especially, blueberries are king. Blueberries have lots of vitamin K, which helps your blood clot, and plenty of vitamin C like most berries.

A daily bowl could protect against obesity, heart disease and diabetes. A bowl of wild blueberries a day could protect against a range of health problems including obesity, heart disease and diabetes. Berries are rich in polyphenols – antioxidants that protect cells in the heart and help lower blood pressure.

AVOCADOS

Avocado is rich in folic acid for increased energy production, along with healthy fats to improve mood and sense of well-being. The more avocado you consume, the more blood flow your body experiences ― which is useful when it comes to sexual performance and in turn will also help lower the risk of heart disease.

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away!

WHOLE GRAINS

Foods such as wheat, rice, oats, cornmeal, barley, quinoa or products made from these foods are considered grains. Grains are high in carbohydrates which provide energy to your brain and muscles. Not all grains are created equally in terms of nutritional benefits. The health benefits of a grain depend on the form of the grain you actually eat. There are two types of grains: whole grains and refined grains.

When you eat a whole grain, your body is getting nutrients found in all parts of the grain, as well as fiber. Whole grain foods include oatmeal, brown rice, quinoa, and whole wheat bread or pasta. Refined grains have been processed and are missing some nutrients. Refined grain foods include white bread, white rice, and many kinds of pasta. When you eat grains, try having whole grains as much as possible.

A GLASS OF RED WINE

A study from 2019 reports that males who drank alcohol had a slightly lower risk of lethal prostate cancer, and that red wine had links with a lower risk of progression to lethal disease. The authors say that these results mean moderate alcohol consumption is safe for people with prostate cancer.

The health benefits from wine are the same for men and women, but men can drink more given their generally larger body mass — one or two 4-ounce glasses of wine per day — while women should consume only one glass.

WATERMELON

Watermelon may be a natural Viagra, says a researcher. That’s because the popular summer fruit is richer than experts believed in an amino acid called citrulline, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction (ED).

Watermelon is a natural source of citrulline. Citrulline is an amino acid that may support better erections. Viagra works by increasing blood flow to the penis, allowing a man to more easily get an erection when he is aroused. Citrulline may do the same thing, although it works in a different way to Viagra.

Stay healthy this summer and everyday!