Tag: physical activity

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Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein! @ClevelandClinic

Protect and build muscle while getting essential amino acids and calcium with this protein

Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein (pronounced ”KAY-seen“).

If you’re a regular dairy milk drinker, you’re already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein aren’t just for pro sports players.

“Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.”

What is casein?

Casein is the main protein found in dairy milk, which includes the milk from:

  • Cows.
  • Goats.
  • Sheep.

Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.

“When you think of curds and whey,” Homan says, “the solid part is casein protein, and the liquid part is whey protein.”

Getting enough protein is important because protein has many jobs. It has to:

  • Carry out chemical reactions (like digestion).
  • Help your tissues and organs change and grow as needed.
  • Protect your body from viruses and bacteria.
  • Support your body’s movement by providing cell structure.

Casein vs. whey

Casein and whey have a lot in common. They’re both:

  • Animal-based proteins.
  • Complete proteins — they contain all the amino acids your body needs.
  • Excellent sources of calcium.
  • Found in dairy milk.

The main difference is that casein is a slower-digesting protein than whey. “Casein forms a gel-like substance in your stomach,” Homan explains. “It releases more slowly than other proteins and takes longer for your body to absorb.”

Casein protein benefits

Getting the recommended daily amount of protein helps you stay healthy. But casein’s slow absorption also gives it some added advantages. The health benefits of casein include:

1. Gives you all the essential amino acids

Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.

Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body can’t produce — you must get them from food. Casein is a complete protein and has all nine essential amino acids.

2. Reduces muscle breakdown

Your cells rely on regular “feedings” of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your body’s muscles to get them.

As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.

3. Promotes muscle growth

Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you don’t typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.

4. Provides a good source of calcium

The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).

Casein protein powder may contain up to 50% of your recommended calcium intake — but always check the label to make sure that the protein powder is a good source of calcium.

How casein protein powder can help

Casein protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:

Weight loss

A high-protein diet can help you shed excess pounds and maintain a healthy weight. Protein can help you feel full and improve your satisfaction after the meal.

Different types of proteins affect you differently after you eat them:

  • Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
  • Casein’s slow rate of release helps you feel fuller longer.

One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.

“Our bodies only absorb so much protein at one time,” Homan clarifies. “About 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.” It may help you stave off cravings and decrease snacking between meals, too.

Overnight muscle growth and recovery

Bodybuilders and athletes know that protein is key for building muscle. But keeping your body’s protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.

Research shows that consuming casein protein before bed balances your body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover — even though you’re not eating.

What to consider before taking casein

For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:

Casein allergy

If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.

A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:

“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.

Lactose intolerance

Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including:

“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”

Protein restrictions

People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications.

“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”

Sources of casein protein

There are two ways you can add casein to your diet:

Casein supplements

A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.

“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.”

The U.S. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing. It’s usually a sign of a higher quality product.

Casein food sources

Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:

  • Butter.
  • Cheese.
  • Ghee.
  • Ice cream.
  • Infant formula.
  • Milk.
  • Yogurt.

“Adding a dairy product to your breakfast is an easy way to get some casein every day,” Homan encourages. One glass of milk has 8 grams of protein — 6.4 grams (80%) of that protein is casein. “It’s great to start your day with a good protein source.”FACEBOOK

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Our best balance boosters #physiotherapy😉 @HarvardHealth

harvard balance boosters

Harvard Health
@HarvardHealth

Our best balance boosters. bit.ly/2rkMG0N #HarvardHealth

Image: Jacob Ammentorp Lund/iStock

Many older adults focus on exercise and diet to stay healthy. But one of the worst offenders to health—poor balance—is often an afterthought. “I see a lot of older adults who are nonchalant about balance,” says Liz Moritz, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital.

Unfortunately, imbalance is a common cause of falls, which send millions of people in the United States to emergency departments each year with broken hips and head injuries. But there are many things you can do to improve your balance. The strategies below are some of the most effective.

Physical therapy

Physical therapy for balance focuses on the ability of the joints and brain to communicate, the balance system in the ear (the vestibular system), and vision. “We coordinate all three with exercises such as standing on one foot, first with the eyes open, and then with the eyes closed. We also work on joint flexibility, walking, and lower-extremity exercises on one or two legs,” says Moritz. Other exercises that boost balance include chair stands (see “Move of the month”) and squats. Make sure you get training before attempting these exercises at home.

Muscle strengthening

“Core strength is very important for balance. If the abdominal muscles in your core are weak, they cannot support your limbs, especially when you’re walking. If the gluteal muscles in your buttocks and hips aren’t strong, they won’t be able to propel you forward,” says Moritz. Muscle strengthening can help. Moritz suggests starting with gentle core exercises like a pelvic tilt (lie on the floor with your knees bent up, then roll your pelvis up) and then moving to more intense exercises such as wall planks (stand six inches from a wall, keeping your body rigid, then lean forward with your forearms flat against the wall, and hold the position for 20 seconds). Leg lifts will strengthen the gluteal muscles, and adding resistance bands to leg lifts makes the exercise even more effective.

Tai chi and yoga

“Tai chi and yoga are exercises that make you pay attention to the control and quality of movement, rather than the quantity, which improves your balance,” says Moritz. In tai chi, you practice slow, flowing motions and shift your weight from one limb to another. Yoga incorporates a series of focused postures and breathing. Both exercises increase flexibility, range of motion, leg and core strength, and reflexes. The result: you become better at balancing in a number of different positions, which helps you avoid falling if you encounter uneven pavement or obstacles in your path.

Vision correction

“If you can’t see where you’re going, your fall risk goes up,” says Moritz. “A lot of people I treat for balance are here be-cause they tripped when they didn’t see something on the floor.” The fix may be as simple as a new eyeglasses prescription. Get a comprehensive, dilated eye exam every one or two years if you’re 65 or older, every one to three years if you’re age 55 to 64, and every two to four years if you’re 40 to 54. If you have an increased risk for other eye conditions, you may need an eye exam more often.

Assistive walking devices

A cane or a walker can complement your balance and give you more stability and confidence walking. But don’t buy a device on your own. “If it’s too high or too low, that can cause a fall. You need to get it measured, and you need training to learn how to use it,” says Moritz. Training takes just a few physical therapy sessions. Walkers are available with wheels intended for different terrain, lockable brakes, seats, baskets, and other features such as headlights. Canes are available with various handgrips and bases.

https://www.health.harvard.edu/staying-healthy/our-best-balance-boosters?utm_content=bufferbc3b8&utm_medium=social&utm_source=facebook&utm_campaign=buffer

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Cherry blossoms are the national flower of Japan, representing a time of renewal and optimism. @StPatricks #mentalhealth 🌸 🌼 ♥️

St Patrick’s Mental Health Services

@StPatricks

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The beautiful cherry blossom tree at our St Patrick’s University Hospital campus is in full bloom! 🌸 Cherry blossoms are the national flower of Japan, representing a time of renewal and optimism. We hope our service users and staff are enjoying this pretty view!

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All the Reasons You Should Eat Strawberries. @ClevelandClinic #healthaware

Strawberries are an iconic summer fruit — delicious in lemonade, on shortcakes or just straight out of the basket. And it turns out they may be the sweetest way to stay healthy, too. Registered dietitian Bailey Flora, MS, RDN, LD, explains the benefits of strawberries and what nutrients they contain that make strawberries so good for you.

Why are strawberries good for you?

“Strawberries give you a lot of nutritional value for very few calories,” says Flora. “They’re tasty but naturally low in sugar. That’s a combination that’s hard to beat.”

For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount — the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. That’s more vitamin C than you get from an orange, the fruit famous for its vitamin C.  

Strawberries are also packed with antioxidants, which protect cells from damage. The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color. The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.

Strawberries also have fiber and several other important vitamins and minerals, including manganese, potassium and folic acid. And strawberries have less natural sugar than other popular fruits such as apples and bananas.

Health benefits of strawberries

Strawberries are a nutrient-rich snack that can:

1. Boosts brain power

As your brain ages, it can lose some of its mental sharpness. But according to research, eating strawberries protects your brain’s processing powers as you get older.

The Nurses’ Health Study measured brain function in more than 16,000 participants over six years. It found that people who ate the most blueberries and strawberries had less cognitive decline — their thinking and processing abilities didn’t weaken as much. They had the brain power of someone up to two and a half years younger.

In more good news for strawberry lovers: The results of the Rush Memory and Aging Project showed that people who ate strawberries were 34% less likely to develop Alzheimer’s disease.

Researchers believe the protective effects are due to the antioxidants that safeguard cells. Some of the antioxidants in strawberries also reduce systemic inflammation, when your body is in a state of constant inflammation (swelling and irritation). Systemic inflammation is a key factor in the development of Alzheimer’s disease.

2. Strengthens your immune system

Strawberries are a great source of vitamin C (ascorbic acid), which you need to get from food, as your body can’t produce it. In rare cases, people who don’t get enough of this crucial vitamin develop scurvy, a disease that causes bleeding, bruising and anemia.

Vitamin C plays an important role in wound healing. And it may prevent and treat respiratory and systemic infections too. Research shows that vitamin C increases the production of:

  • T-cells, which remove infected and cancerous cells.
  • B-cells, which create antibodies so your body can better defend against germs in the future.

Vitamin C is also anti-inflammatory, lowering your stress response triggered by illness or just your busy life. To ward off germs, researchers suggest getting 100 to 200 milligrams (mg) of vitamin C a day — and more when you’re sick. As eating eight medium strawberries gives you 160 mg, it takes just a handful of berries to help keep your immune system in good shape.

“There isn’t enough evidence to say whether vitamin C can prevent colds and the flu,” says Flora. “And it can be more beneficial to choose vitamin-C-rich foods like strawberries over vitamin C supplements, as you get additional health benefits. With strawberries, that includes fiber and other phytonutrients and vitamins that cannot be replicated in a vitamin supplement.”

3. Protects heart health

Flora says that popping a few strawberries in your mouth isn’t just a way to stave off hunger — it’s also a heart-healthy food choice. Research shows that strawberries can help prevent several conditions that can lead to heart disease and stroke, as well as diabetes, which increases the likelihood of heart disease. Eating more strawberries can help you:

Lower cholesterol

In one small study, participants consumed two drinks a day, each made with 25 milligrams of freeze-dried strawberry powder blended with water. That’s about the same as eating 3.5 cups of fresh strawberries a day. After a month, the participants’ total cholesterol was 5% lower.

The cholesterol-lowering results of that study were echoed in another study that gave participants the same amount of freeze-dried strawberry powder. But this time, they consumed the drink for two months. Researchers compared the results to a group that just drank more water. Those who sipped the strawberry drink saw their cholesterol decrease by 10%.

Decrease triglycerides

Triglycerides are fats found in your blood. Having high triglycerides increases your risk of heart disease. And when triglycerides break down, they leave byproducts that trigger inflammation, attracting sticky deposits to blood-vessel walls. That material can clog your arteries (atherosclerosis), explains Flora.

But eating a pound of strawberries a day may reduce triglycerides by 20%. That’s the result of one study, which also found that strawberries reduced total cholesterol by 8%. 

4. Reduces inflammation

Widespread internal inflammation contributes to multiple diseases, including heart disease. Lifestyle factors like a poor diet, low physical activity and smoking can lead to inflammation.

Eating more strawberries is a step in the right direction to boost your heart health, says Flora. That’s because the most prevalent antioxidants in strawberries are anthocyanins, known for their anti-inflammatory effects.

5.  Helps manage blood sugar

Too much glucose (sugar in your blood) is a risk factor for Type 2 diabetes, making you more likely to develop heart disease, too. If you’re watching your blood sugar levels, strawberries are a good way to satisfy your sweet tooth.

In a Finnish study, people who ate strawberries with a piece of white bread released 26% less insulin compared with eating bread with a cucumber. Participants also ate the bread with other berries, including raspberries and cranberries. Only strawberries weakened the post-meal blood sugar spike.

Strawberries are a great addition to a healthy diet, especially when you eat them on their own — Flora advises laying off the calorie-laden whipped cream, cake or ice cream. (Sorry!) They’re delicious, full of good-for-you nutrients and low in sugar. Try this strawberry smoothie. (Surprise — it’s green!) And for a strawberry treat that’s not too sweet, make these strawberry pretzel squares at your next get-together.FACEBOOKTWITTER