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Overnight oats taking benefits for health.

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Oats have a very well balanced nutritional composition. Overnight oats are also more digestible after being soaked overnight. This means you absorb more nutrition from your food! Research has shown that a daily intake of healthy carbs like oats is connected with greater energy levels, improved mood, and weight loss.

Overnight oats are a great solution for a quick and easy meal or snack. Similar to oatmeal, overnight oats are oats that are soaked overnight and absorb the liquid. They can be soaked in any type of yogurt or milk, but I recommend coconut milk or almond milk as my personal favorites. Overnight oats are a popular breakfast choice because you can assemble the ingredients, refrigerate, and have breakfast ready to go when you wake up without having to get up any earlier to cook. Fruit, nuts, and seeds are common add-ins when it comes to overnight oats, and they’ve risen to widespread popularity because of their versatility and ease in preparation. There really are endless combinations and possibilities for customization.

one clear difference arises in the kind of oats that are used in both the recipes. A regular bowl of oats usually uses instant oats that are heavily processed and packaged for longer usage, while the kind of oats recommended for overnight oats are the rolled ones that are rawer in nature. The rule of thumb is that the more processed the oats are, the less nutritious they will be – which makes overnight oats an obvious choice. Overnight oats offer a range of health benefits, due to their rich fiber and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron, and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

overnight oats are left to soak overnight, which means their nutritional content stays intact vis-a-vis their cooked counterparts which are simmered on a stove. The process of preparing oats by putting them on heat is generally considered less healthy for oats, as compared to a slow-cooking process by soaking.them over a long duration. This allows the oatmeal to swell up and seep the liquid in their every pore thus making them a wholesome and satiating breakfast meal by itself.

overnight oats are better than regular oats nutritionally and even otherwise. But what about taste? Some people say that soaking oats overnight gives them a chewy texture which makes breakfast more fun versus regular oats which taste more like porridge. As for the variations to rolled oats, there are endless permutations and combinations that can be made with the oats. It is important to not add too many sugary ingredients to the oats so that their health benefits are not outweighed by the sugar or calorific content. The simple way to make overnight oats is to soak oats in a bowl with milk, curd or water and let them hydrate overnight.

Why Avoid Overnight Oats in the Morning?

Carb-laden breakfasts are never a good idea.

When we eat carbohydrates, they are broken down into glucose in the bloodstream. This triggers the release of insulin, which is responsible for delivering that glucose to the muscle cells for storage or the liver to be used up as energy.

The problem is that the liver and the muscle stores have a cap on the amount of glucose they can hold. When we eat a carb-heavy meal, any of the glucose that’s leftover is stored as fat … and no one wants that. Cortisol levels are also highest in the morning, which helps keep us alert and focused throughout the day. Too many carbohydrates can dull the cortisol response, leaving us feeling groggy and tired. Because cortisol is also closely tied to our circadian rhythm, those carbohydrate-rich overnight oats can really mess with our sleep cycle, which can cause some serious problems throughout the day.Carbohydrates are also rapidly digested, meaning you won’t feel full for long after a carbohydrate-filled breakfast.

Benefits of Oats

Just because overnight oats aren’t the best way to start the day doesn’t mean that they can’t fit into a healthy diet elsewhere. In fact, oats can and should be incorporated into the diet as they have many beneficial health effects.

1. Oats keep the heart-healthy.
Oats contain a type of soluble fiber called beta-glucan which is revered for its heart-healthy benefits.

Studies have shown that consuming at least 3 grams of oat beta-glucan daily can drop total and LDL (“lousy”) cholesterol by 5 to 10 percent, which can add up to some serious cardiovascular benefits.

2. Oats support a healthy bowel.
Conditions affecting the digestive system disease can actually show improvement with regular consumption of oats.

Studies have shown that oat bran has been effective in improving ulcerative colitis and can increase the bulk of stool while decreasing constipation.

3. Oats can help with weight control.
The fiber found in oats helps keep us full which reduces cravings and leads to lower intake and weight loss.

A case-control study looked at the effects of consuming 40 grams of oats daily and found that supplementing the diet with oats led to a decrease in lipid and glycemic profiles – plus a reduction in weight.

When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats’ nutrients much more efficiently.

Benefits of  eating Overnight Oats

1.Consuming Overnight Oats Daily Can Boost Your Fiber Intake

Dietary fiber plays a role in all body processes. Most people with a low fiber diet often experience digestive problems such as stomach pain, acid reflux, constipation, and much more. It even disrupts blood pressure and cholesterol levels.Oatmeal is a good source of fiber. It offers the daily intake of 14 g of fiber for both men and women. That said, consuming overnight oats by incorporating fruits, yogurt, or milk can increase your fiber intake and accelerate healthy fiber absorption in the body.Overnight oats contain soluble fiber which helps reduce blood pressure by unclogging the intestinal tract. It binds with LDL cholesterol in the body to soften arteries for better blood circulation. This decreases high cholesterol levels and lowers your chances of developing heart diseases. (1)Another important benefit of fiber, present in overnight oats, is preventing cancer cell proliferation. 2 servings of whole-grain meals, including overnight oats, can reduce risk of developing pancreatic cancer. It also helps reduce inflammation associated with colon cancer.Overnight oats are great source of soluble fiber which plays a role in stimulating better digestion, killing cancer cells, and lowering high cholesterol and blood pressure levels.

2.Overnight Oats Helps Reduce Type 2 Diabetes

Type 2 diabetes is a common condition characterized by abnormal blood sugar and insulin levels. People who consume good amounts of plant-based proteins, present in overnight oats, are at a lower risk of developing this condition, studies suggest.For vegetarians, plant-based proteins offer incredible anti-diabetic properties. The study was conducted on men with a high and low plant protein diet. Those who incorporated good amounts of protein in their active lifestyle with 35% less likely to be diabetic.Moving forward, the daily consumption of overnight oats was directly associated with a lower risk of type of 2 diabetes. Factors such as poor metabolic control can also cause type 2 diabetes in unhealthy individuals.People with diabetes have excessive blood sugar levels in their kidneys. This encourages abnormal insulin activity and improper waste filtering process. Plant-based protein is proven to improve kidney function by ensuring proper excretion of waste materials. It helps in the filtration process.Most people have a diabetic problems face kidney and other metabolic difficulties. A high intake of plant-based protein, present in overnight oats, can help alleviate abnormal blood sugar and insulin levels. This lowers chances of developing severe type 2 diabetes symptoms.

3. The Plant-Based Proteins In Overnight Oats Prevents Heart Disease In Children

Your body needs proper proteins to function properly. But the need of plant-based proteins is even more critical in children with weight problems. Due to the growing popularity of fast foods, obesity in children is very likely.This gives rise to a number of health concerns such as digestive problems, depression, lethargy, and more importantly, heart diseases. Obesity is directly related to high cholesterol levels and hypertension. But you can help alleviate such serious symptoms with the help of overnight oats.Plant-based diets focusing on nutrients such as protein, fiber, and low-fat foods help reduce body mass index and glucose levels in children. It also helps them lose weight and improve the high-sensitivity C-reactive levels in the body.This study also added that plant-based diets reduce chances of heart disease in children already diagnosed with chronic obesity.Moving forward, a recent study confirmed that people who added more fiber-rich foods into their diet were more likely to feel and look fit, active, and healthy than those who didn’t. Overnight oats contain two important nutrients required for fat burning and preventing heart disease in obese patients. These two nutrients are plant-based proteins and dietary fiber.

4. The Fiber Present In Overnight Oats Helps Fight Diarrhea

If you are facing digestive problems for a while now, it can mean you have very low fiber levels in your body. Fiber plays a dominant role in regulating normal bowel movements and reducing cramps.That said, diarrhea is one such digestive condition that can be treated with the help of overnight oats. Diarrhea is characterized by irregular bowel movement. This happens when your body’s stools get to watery and you pass stools very often.With the help of fiber, you can get your digestive system back to normal as fiber absorbs the excess fluid in the bowel. This makes the stools sticky and firm to pass through the anus more comfortably.Other symptoms of diarrhea that includes bloating and cramps can be reduced with a daily 15 g intake of dietary fiber. A single cup of overnight oats can help you achieve the daily fiber intake to treat diarrhea.Another study suggests that fiber metabolism decreases oxidative stress in the gut which eradicated infections and diarrhea. So a high intake of fiber is essential.The powerful fiber capacity of overnight oats reduces the high amount of oxidants in the gut to lower chances of developing diarrhea. It also helps treat diarrhea by reducing excessive fluid content in the bowel.

5. Overnight Oats Contain Good Amounts Of Healthy Carbohydrates

Contrary to popular beliefs, cutting carbohydrates intake for weight loss is not an effective treatment for a healthier lifestyle. Once absorbed in your body, carbs can offer impressive health-promoting effects for weight management.One such study focused on the intake of high carbohydrates diets in mice. The results showed that it lowers cholesterol levels, improved insulin and glucose levels, and contributed to calorie restriction.Calorie restriction, if done wrong, can lead to loss of bone density, libido, and fertility in both men and women. That’s why a recommended intake of healthy carbs and low-fat is essential for improving overall health and well-being.Another study associated the intake of unsaturated fats and high carbs with cardiovascular disease. A study focusing on 121,701 women proved that participants with a high-carb diet showed lower signs of diabetes, cancer, and heart disease. And 7,667 participants suffered from coronary heart disease due to unhealthy lifestyle habits.Interestingly, foods that contain healthy carbs are good for the heart and immune system. They prevent abnormal cholesterol levels, clogged arteries, and cancer risk.

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Health

World Human Spirit Day Thoughts

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World Human Spirit Day Thought

February 17 is observed as the World Human Spirit Day to encourage mindfulness through meditation. World Human Spirit Day was started in 2003 by Michael Levy to serve as the day to promote a human spirit that lives a creative, peaceful, and loving life.

Here are a few quotes for the World Human Spirit Day

The human spirit was the strongest medicine on earth. And sometimes all it needed was a little encouragement to pull off a miracle.

The human body has limitations; the human spirit is boundless. – Dean Karnazes

Man never made any material as resilient as human spirit. – Bernard Williams

The human spirit is stronger than anything that can happen to it. – C C Scott

Difficulties are meant to rouse not discourage. The human spirit is to grow strong by conflict. – William Ellery Channing

Freedom is one of the deepest and noblest aspirations of the human spirit. – Ronald Reagan

You have to, in some ways, trust in the human spirit and in human ingenuity. – Ariel Garten

Don’t ever forget that you’re a citizen of this world, and there are things you can do to lift the human spirit, things are easy, things are free, things that you can do every day. Civility, respect, kindness, character. – Aaron sorkin

Ways to develop Human Spirit

  1. Meditation
  2. Talk to yourself
  3. Prayer
  4. Fill with positive words

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Vitamin B3 Protects Skin Cells From The Effects Of UV Exposure, New Research Finds

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We all know just how important eating our vitamins are. Vitamins are essential nutrients that nourish our body and keep vital organs functioning smoothly. While some help with immunity, others regulate the skin and hair.

And turns out a few of them can even keep you safe from cancer. In fact, a recent study found that increasing the consumption of vitamin B3 can protect the skin from the ill-effects of UV rays, potentially reducing the incidence of non-melanoma skin cancers.

Researchers in Italy isolated cells (human primary keratinocytes) from the skin of patients with non-melanoma skin cancers. These cells were treated with three different concentrations of nicotinamide (NAM), a form of vitamin B3, for 18, 24, and 48 hours and then exposed to UVB rays.

Vitamin B3 can work wonders when it comes to protecting the skin:

Results show that pre-treatment with 25mM of NAM 24 hours before UV irradiation protected the skin cells from the effects of UV-induced oxidative stress, including DNA damage. Furthermore, it decreased antioxidant expression and blocked local inflammation by showing decreased nitric oxide release and reactive oxygen species (ROS) production and reduced iNOS protein expression.

Lara Camillo, a research student from the dermatological unit of AOU universitaria Maggiore della Carita, Novara, Italy says: “Our study indicates that increasing the consumption of vitamin B3, which is readily available in the daily diet, will protect the skin from some of the effects of UV exposure, potentially reducing the incidence of non-melanoma skin cancers. However, the protective effect of vitamin B3 is short-acting, so it should be consumed no later than 24 to 48 hours before sun exposure.”

Research presented today at EADV’s 29th Congress, EADV Virtual, shows hope that a form of vitamin B3 could protect skin cells from the effects of ultraviolet (UV) exposure: the main risk factor for non-melanoma skin cancers.

Researchers in Italy isolated cells (human primary keratinocytes) from the skin of patients with non-melanoma skin cancers. These cells were treated with three different concentrations of nicotinamide (NAM), a form of vitamin B3, for 18, 24, and 48 hours and then exposed to UVB.

Results show that pre-treatment with 25μM of NAM 24 hours before UV irradiation protected the skin cells from the effects of UV-induced oxidative stress, including DNA damage. NAM enhanced DNA repair, demonstrated by decreased expression of the DNA repair enzyme OGG1. Furthermore, it decreased antioxidant expression and blocked local inflammation by showing decreased nitric oxide (NO) release and reactive oxygen species (ROS) production, and reduced iNOS protein expression.

Lara Camillo, a research student from the Dermatological Unit of AOU Maggiore della Carità, Novara, Italy says: “Our study indicates that increasing the consumption of vitamin B3, which is readily available in the daily diet, will protect the skin from some of the effects of UV exposure, potentially reducing the incidence of non-melanoma skin cancers. However, the protective effect of vitamin B3 is short-acting, so it should be consumed no later than 24 to 48 hours before sun exposure.”

Non-melanoma skin cancers are the most common malignancies in the Caucasian population and incidence is increasing worldwide. The main risk factor is UV radiation exposure, which damages the DNA, increases ROS production, activates local inflammation, and depletes cellular energy, leading to genomic instability and cell death.

About skin cancer:

There are two main types of skin cancer: non-melanoma skin cancer (which includes basal cell skin cancer, squamous cell skin cancer and other rare types) and melanoma skin cancer. Basal and squamous cell cancers are most often found in areas exposed to the sun, such as the head, neck, and arms, but they also can occur elsewhere (2). They are very common but are usually very treatable (2). Melanoma is a type of skin cancer that develops when melanocytes (the cells that give the skin its tan or brown colour) start to grow out of control (3). Melanoma is much less common than some other types of skin cancers but is more dangerous because it’s much more likely to spread to other parts of the body if not caught and treated early (3). Non-melanoma skin cancer is the 5th most commonly occurring cancer in men and women, with over 1 million diagnoses worldwide in 2018.4 Melanoma of the skin is the 19th most commonly occurring cancer in men and women, with nearly 300,000 new cases in 2018.

About EADV:

Founded in 1987, EADV is the leading community to further the knowledge of health professionals and advocates in the field of dermatology and venereology. It is a non-profit organization with over 7,000 members, across 113 different countries in the world, providing a valuable service for every type of dermato-venereologists professional. The EADV is committed to improving the quality of patient care, continuing medical education for all dermato-venereologists within Europe and beyond, and advocacy on behalf of the specialty and patients.

About EADV Virtual:

This year’s Congress is a first in EADV’s history. EADV Virtual – New Frontiers in Dermatology and Venereology provides an exceptional opportunity for colleagues from around the world to explore the latest developments in science and patient care that are at the heart of the academy’s mission. The user experience is immersive and simple to follow.

 

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Passion fruit: what are the health and medicinal benefits of passion fruit? What do you know about passion fruit?

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Modern lifestyle diseases, such as obesity and metabolic syndrome (MS), may lead to many complications, including hypertension, diabetes, hyperlipidemia and cardiovascular disease. They also accelerate the aging processes. Appropriate dietary interventions may help to regulate glucose and energy metabolism, and thus improve the outcome for affected individuals.

Among the interventions are caloric restriction, which helps reduce insulin resistance by preventing sustained hyperglycemia. This often requires long-term control of dietary choice and portion size, which is difficult to maintain for a majority of overweight subjects. For this reason, functional foods, such as passion fruit are being studied for their potential contribution to reducing weight and insulin resistance.

Metabolic Benefits

One compound in passion fruit, which has garnered plenty of interest is piceatannol, an analog of resveratrol. The latter is a polyphenol, which has been shown to lower glucose levels, and to increase stamina, in several rodent studies.

A clinical study on resveratrol in humans with excessively high body mass index (BMI) confirmed these results, as well as its ability to produce a reduction in blood pressure and higher mitochondrial respiration in muscle tissue, as well as the activation of several muscle kinases. Piceatannol shares many of these benefits, improving metabolic parameters and glucose breakdown, reducing vascular tone, increasing eNOS levels (which is vaso-protective), promoting collagen synthesis, and reducing ultraviolet damage to the skin. In fact, its activity is higher than that of resveratrol.

One study showed that insulin levels in serum were significantly reduced in the fasting state in overweight men with piceatannol supplementation, as well as a fall in the blood pressure and the heart rate. This was not seen in women or in men with a normal BMI. Another study in mice showed inhibition of postprandial rises in blood glucose levels as well, which points to the potential for anti-diabetic activity with piceatannol supplements. Further studies are needed to understand the variation in effect with body composition and gender, as well as to perform more sensitive and long-term evaluations of the changes in glucose and insulin parameters.

Cardiovascular Benefits

The cardiovascular effects of piceatannol seem to be mediated by the antioxidant and anti-inflammatory effects of the polyphenol. It is known that failure of vasorelaxation, which is mediated by eNOS activity, is a characteristic of endothelial dysfunction. This would lead eventually to atherosclerosis via lipid oxidation and inflammation of blood vessels. It also activates dimethylarginine dimethylaminohydrolase, and thus inhibits the natural deactivation of eNOS. Again, it increases eNOS stability, thus prolonging its half-life. It has other mechanisms of vascular anti-inflammatory action as well. Piceatannol thus has profound cardioprotective effects, and a central mechanism of action cannot be ruled out as well. In addition, it may help to stabilize cardiac myocytes.

Each 100g serving of passion fruit supplies about 30g potassium, or a quarter of the daily requirement. This is one of the best things to do to reduce cardiovascular risk. Potassium is a vasodilator, and it is necessary for the operation of the vital ion channels in the cell membranes.

Antioxidant Benefits

Passion fruit also contains many other antioxidants, such as C-glycosyl flavonoids, chlorogenic acid, isovitexin, caffeic acid, quercetin, rutin, and luteolin. These also play a role in glycemic and lipid control, but the exact effects and doses have to be elucidated through further study. A single serving can contain about 30g of vitamin C, and significant amounts of carotene and cryptoxanthin, all of which are powerful antioxidant molecules lowering the risk of age-related degeneration, cancers, and cardiovascular disease. Vitamin C also stimulates collagen synthesis and improves epithelial health, as well as being an immunomodulator to boost innate immunity.

Dietary Fiber

Passion fruits also contain large amounts of dietary fiber (98% of the daily recommended intake), which helps improve intestinal health, reduces the pH and ammonia levels in the colon and thus encourages healthy intestinal microbiota, and relieves constipation and flatulence. Again, fiber reduces appetite and this again leads to lower insulin levels and reversal of the metabolic syndrome. It also results in lower levels of cholesterol in the blood. The rind of the fruit is also rich in soluble fiber, which has independent anti-diabetic and anti-dyslipidemic effects. Fiber also lowers the risk of colorectal cancer. Piceatannol also counteracts colonic irritation leading to intestinal inflammation.

Eye Health

The large amounts of vitamin A in passion fruit can safeguard eye health against age-related macular degeneration, prevent cataracts, and lower the rate of skin aging and wrinkling.

Anemia

Passion fruit also contains appreciable amounts of copper, iron, magnesium and phosphorus, contributing to bone health and to normal RBC counts, which helps to counter anemia.

Anxiolytic Benefits

Some rodent studies found a marked anxiolytic and sedative effect upon supplementing the diet with passion fruit, due to the alkaloid harman. This can also help to relieve insomnia.

Anti-Tumor Benefits

Anticancer effects include apoptotic actions upon human cancer cell lines, as well as inhibition of migration and epithelial anchoring of metastatic cells in breast and prostate cancer. Piceatannol also inhibits HDL uptake by neurons to which ecto-F1-ATPase autoantibodies are bound. It may thus may slow the development and progression of Alzheimer’s disease. It may also inhibit antigen-induced WBC degranulation and thus prevent allergic reactions.

Conclusion

Passion fruit is not just a delicious tropical addition to the menu, but a powerhouse of several potential health benefits and should become a part of a varied and rich diet whenever available in season.

 

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