Variation in the amount and type of protein consumed affects the biological process. These link to health, ageing and disease. Finding the optimal amount of protein can yield big benefits. It can help us to live longer and experience fewer diseases.
Variation in the amount and type of protein consumed affects the biological process. These link to health, ageing and disease. Finding the optimal amount of protein can yield big benefits. It can help us to live longer and experience fewer diseases. Too little protein causes disease. Too much protein causes disease. So, what is the right amount?
Recommended Daily Allowance for Protein
RDA is set by the Institute of Medicine of the National Academy of Sciences. They suggest that the minimal requirements of healthy adults are 0.8 gram per kilogram per day.
The RDA is only an average. This is because protein requirements vary depending on whether a person is:
A child
An adult
Elderly
Pregnant
An athlete
In ill health
Obese
Losing or gaining weight
Growth and Development
Pregnant women, infants, and children are in a life stage when growth is a priority. These are the types of people who should increase their protein intake.
As a child ages, the protein requirements slowly decline. By 10-years of age, a safe level of protein is about 0.9 gram per kilogram. This is a level only slightly higher than for an adult.
Elderly
Protein requirements for the elderly are different than for other adults. Failure to meet those increase protein needs can result in:
Loss of muscle
Loss of other lean mass
Lower antioxidant capacity
Lower immune function
All these elements play a role in increased risks of illness and fragility.
Protein supplementation such as a whey drink can be taken before or right after exercise. Apopular brand that we recommend is True Protein. This might help older people to regain muscle. This is because whey is effective for muscle growth. Bodybuilders are well known to ingest protein immediately before or after strength training. This is to increase muscle growth and exercise physiologists have studied this practice. It has been proven to work.
Athletes
Here are some recommendations for high-performance athletes.
Aim to eat approximately 0.4 gram per kilogram of body mass of protein per meal.
Space protein-containing meals 3 – 5 hours apart.
Consider taking glycine supplements.
Here are some recommendations for athletes in energy restriction.
Perform resistance exercise during energy restriction to preserve lean body mass.
Ensure adequate protein intake helps appetite control during energy restriction.
Weight Loss
When people lose weight, the lost weight is not entirely body fat. Some of it is muscle. It is important to avoid losing muscle. Muscle mass and strength correlates with health and long life. Adding resistance exercise to a low-calorie diet can abolish muscle loss. It can also help you to add muscle as you lose fat.
Higher protein intake is often useful in weight loss because of its satiating effect. Eating protein increasessatiety hormones like peptide YY. The feeling of satiety is beneficial in weight-loss efforts. Eating foods that are low in protein may result in an innate physiological drive to eat more food. This will eventually lead to more weight gain.
The Optimal Amount
Optimal protein intake varies depending on goals and underlying health conditions. The elderly or ill need more to maintain good muscle tone and health. Athletes need more than non-athletes.
Consuming more protein can reduce hunger and increase muscle growth. But, consuming too much may also have some negative consequences.
Benefits
Can be good for your bones
Can lower your blood pressure
Can help to maintain weight loss
Can help your body to repair itself after injury
Can boost metabolism
Can reduce cravings
Can reduce hunger levels
Can increase muscle strength
Speak with you GP professional to seek expert advice if you have any questions.
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A healthier gut is the key to a healthier life. When you choose to do a gut cleanse you are saying yes to enjoying new levels of physical and mental vitality.
A healthier gut is the key to a healthier life. When you choose to do a gut cleanse you are saying yes to enjoying new levels of physical and mental vitality. Scientific studies show that levels of good bacteria that live in our tummy can affect:
Mood
Skin
Weight control
Immunity
Energy levels
Common Gut Cleanse Questions Answered
How can I restore my gut health?
The answer to restoring gut health is eating fermented foods for a gut cleanse. Fermentation creates nutritious and easier to digest food. It is nutritious because the fermentation process adds the following to the food:
Live enzymes
B Vitamins
Protein
Restoring gut health happens by increasing the bioavailability of minerals present in food. This then helps the body to assimilate more nutrition after the process of a gut cleanse.
What are the symptoms of an unhealthy gut?
Levels of good bacteria in the stomach can become diminished over time which requires a gut cleanse. This happens through eating too much sugar and processed or artificial foods. Other causes can be factors outside of our control such as taking antibiotics. Symptoms of an unhealthy guy that require a gut cleanse includes:
Sugar cravings
Chronic fatigue
Upset stomach
Unintentional weight changes
Sleep disturbance
Skin irritation
Food intolerances
How do I detox my gut?
There are many ways to gut cleanse. The best way is to eat fermented foods and drink fermented drinks like kombucha. Try drinking a small amount of brewed kombucha a couple of days in a row and see how you feel. Most people enjoy drinking it because it is a much healthier alternative to coffee and tea. Drinking plenty of water also helps the process of a gut cleanse.
Restore Gut Health Recipe
Kombucha is a fermented energising drink that has gained popularity in the past 20 years. The fermenting process involves the help of symbiotic colony of bacteria and yeast. Most kombucha needs both sugar and caffeine to survive. So, it thrives on sweetened black or green tea.
To make kombucha tea at home for your gut cleanse you can do either of the following:
Use a small piece of kombucha mother, or,
Make it out of the store-bought, live-cultured plain kombucha drink.
The fermentation process with kombucha mother is usually faster than a kombucha drink. Here is the recipe for making homemade kombucha, perfect for your gut cleanse journey.
Ingredients – makes 1.5 litres (6 cups)
960 ml / 4 cups water
2 tablespoons sencha green tea (or other green/black tea)
100 g raw brown sugar
Small piece of kombucha mother or 480ml live-cultured plain kombucha drink
1.5-litre glass jar
Muslin cloth or paper towel
Rubber band
Steps
Bring the water to a boil. Remove from the heat and add the loose tea or tea bags. Steep for around 10 minutes. Strain the tea into a clean jar, add the sugar and whisk until dissolved. Let it cool to room temperature. Add the piece of kombucha mother or kombucha drink. Cover with a muslin or paper towel and fix with a rubber band.
If using the mother, let it sit for one week, then check and taste. If it is too sweet then let it brew for longer. If using kombucha drink, then after the first week you should check it every couple of days. A kombucha skin should start to form on the surface of the tea.
Ferment until it reaches the desired taste. You can enjoy it sweet or wait longer for a sour and fizzy kombucha. When you are happy with the taste, then transfer the liquid into another jar and refrigerate.
Make sure that you only use clean equipment when handling kombucha. If mould appears on the surface then throw everything away and start over.
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The key is to not give away your power to negativity. Energy flows where attention goes, so it is important to focus on the positive aspects of life. When we focus on the positive elements in life, we nourish our nervous system, as well as our minds.
IMPACTS OF NEGATIVITY ON YOUR HEALTH
We tend to pay more attention to negative emotions, experiences, and information than positive ones. This means we are more likely to remember criticism than a compliment.
Studies show that we are far more likely to form negative views over positive ones. For example, two pieces of important information come to you about a stranger. One piece of information is good, and one piece of information is bad. Studies show that we are likely to form a negative view rather than a positive one.
This could be because negativity is often related to survival instincts. When associated with negativity, the mind attempts to avoid things at all costs. In the aim to avoid something, one often creates judgement of others and in some cases, themselves.
FOCUS ON THE POSITIVE
The key is to not give away your power to negativity. Energy flows where attention goes, so it is important to focus on the positive aspects of life. When we focus on the positive elements in life, we nourish our nervous system, as well as our minds.
SHIFT YOUR AWARENESS
For the next 48 hours, focus on the abundant things in your life. As you do this you will start to shift your awareness from negative to positive.
KEEP IT SIMPLE
If you have a series of unappealing tasks to do start with the most dreaded and leave the most pleasant until last.
If we see friends buying more or better stuff than us it can make us feel worse about our lives. Being caught up in this endless must-have cycle will never make us happier.
Think of the last big purchase you made. How long did it make you feel happy for? A few days? A week? We adapt and get used to things. Then we start taking them for granted and revert to our old unhappy selves.
APPRECIATION IS KEY
In the next week, try to make a deliberate effort to compare yourselves with those who are worse off than you. Appreciate how lucky you are. Smile about the things that you are grateful for.
LEARN SELF-CONTROL
Happiness does not result from giving in to our natural desires. Our ability to control our impulses helps channel efforts to achieve goals.
Keeping track of expenditure prevents you from falling into debt. Improving your posture may stop you from developing back pain.
Keeping track of what you eat can help maintain a healthy weight. Showing up to 30 minutes of exercise a day can dramatically improve your life.
Try all these things and watch your health improve as you focus on all positive elements in your life. As you focus your energy proactively, watch your health and wellness improve.
Health is not a destination; it is a journey where one must take small but consistent steps. Your health begins with a positive and disciplined state of mind.
Your Health is a Journey
Health is not a destination; it is a journey where one must take small but consistent steps. Your health begins with a positive and disciplined state of mind. When we combine positivity and discipline, we open the door to making the right choices. When we make the right choices, they become habits. Finally, our habits become our reality and we repeat these healthy patterns.
At SOMA Wellness, we care about providing valuable information. We believe that taking care of yourself does not have to feel like a chore. So, here are 5 ways to improve your physical and mental health. These are the foundations for making great change in all areas of your wellbeing. Since when we take care of and nourish our bodies, we can live each day with a healthy mind too.
Nutrition
Healthy eating is not so much about cutting out foods and dieting. It is about having a balanced diet. A balanced diet is eating a wide variety of foods in the right amount. This is so that you can fuel your body with the best possible nutrition.
Gut health is dependent on the food that we consume. It is better to reduce your sugar intake and increase your vegetable intake. Those who are spending a long time in the gym or in training will generally need to increase protein too. Protein is beneficial for muscle recovery.
Supplements
Here are some of the best supplements for men and women that health experts recommend:
Fish Oil
Many of us do not get enough of long-chain omega 3 fats. There is solid evidence to show that omega 3 reduces inflammation within the body. Fish oil is rich in omega 3 fatty acids. This includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Probiotics
Probiotics are ‘good’ bacteria that line our digestive tracts. They support our body’s ability to absorb nutrients and fight against infection. Probiotics are particularly good for gut health. When you have taken a course of antibiotics, it is important to use probiotics too.
Magnesium
Magnesium is a great supplement to aid restful sleep and reduce stress when taken in the evening. It is a nutrient that plays a role in hundreds of enzymatic reactions. This includes:
Metabolising food
Synthesis of fatty acids and proteins
Transmission of nerve impulses
Exercise
Research states that 30 minutes of exercise a day is enough to maintain a healthy body and mind. Whether it is walking to work or hitting the gym, anything is better than nothing. But when it comes to training the body it is also important to mix things up every so often. Not only will this work a range of muscles, but it will also keep your mind motivated too.
Sleep
Health experts recommend 7 hours of sleep per night. The key to improving wellbeing is not so much about having more than the recommendation. It is more about the quality of sleep. Our bodies have their own internal clock, so it is vital to have a routine and stick to it. Having routine creates better productivity during the day and quality rest at night. Ensuring that you follow your routine and get a quality amount of sleep will also help to improve mood and balance emotions.
Mindfulness
Mindfulness is a mental state achieved by focusing awareness on the present moment. During the present moment, the person can acknowledge and accept everything around them. Their thoughts, feelings and emotional body sensations. Practising mindfulness each day will improve both physical and mental wellbeing. Mindful breathing techniques are the best way to integrate a healthy and balanced body and mind.
10 Small changes can add up to a big difference for improving your health and wellness quality
SMALL CHANGES CAN ADD UP TO A BIG DIFFERENCE
We have all had intentional moments to make sweeping lifestyle changes to improve our health and wellness: Quit smoking. Lose 20 pounds. Join a gym and start exercising every day.
We should always strive the best we can to meet our health goals. But better health does not always mean having to make huge leaps.
There are many small steps you can take that will help improve your health and quality of life. These are things you can incorporate into your routine, which are easy to maintain for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being.
Try incorporating the following activities and strategies into your day. When these simple steps become habits, they add up to a hugely positive effect on your health.
Enjoy De-stressing
Experts recommend regular exercise, meditation and breathing techniques to reduce stress. There are many simple and enjoyable was such as listening to soothing music or reading a good book. Soaking in a hot tub or playing with your pet can help you relax too.
This is valuable advice you should take note of. It is valuable advice because prolonged stress can cause many health problems. Enjoying de-stressing reduces potential problems such as:
Heart disease
High blood pressure
Anxiety
Depression
Ulcers
Irritable bowel syndrome
Migraines
Obesity
Feel like you are in a race against time? Do not let that stress you out. As with exercise, even brief periods of relaxation are beneficial.
Pablo Quintana suggests that spending 10 minutes doing something you enjoy can go a long way. This helps beat the stressors of everyday life. “Reading one chapter or taking your dog for a few laps around the block will help you feel calmer. Also refreshed and more energised,” he says.
If you cannot take a full break from whatever you are doing, try taking a few slow, deep breaths at that moment.
“When you slow down your breathing, it helps you to relax,” Quintana says. Relaxing releases body chemicals that relieve stress and may improve immune function.
Deep breathing can also lower your resting heart rate. Lower resting heart rates tend to improve physical condition than higher heart rates.
Put Away the Salt
A saltshaker on the dining table makes it all too easy to consume excess salt. This can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you are cooking.
“It is also a good idea to taste your food before you salt it,” Quintana says. “You may find it doesn’t need it.”
You can also try spicing up your food with lemon or lime juice. Garlic, red pepper flakes, herbs or salt-free seasoning blends are great too. Stock your fridge and pantry with your favourite fresh and dried herbs. This way, you will always have them on hand to flavour your foods (health and wellness).
Go to Bed Earlier
Most of us do not get the 7 or more hours of sleep that adults need, according to Quintana.
Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke. Regardless of your age, weight, or exercise habits, it is important to get a quality amount of sleep.
“Going to bed even 15 minutes earlier every night helps if you’re sleep-deprived,” Quintana says.
Set a regular sleep and wake schedule, and stick to it — even on days off.
Have a Glass of Red Wine
Studies show that antioxidants found in red wine can protect some areas of health. This includes:
Heart disease
Colon cancer
Anxiety
Depression
Those who cannot consume alcohol for medical reasons should avoid this advice. But if not, then go ahead and enjoy that glass of merlot with your nightly meal — you can even toast to your good health.
Drink in moderation. Only a small amount of red wine has its health benefits. Excessive consumption can cause liver and kidney problems.
Health and wellness TodayWomen need to be careful about alcohol consumption. Women are at higher risk of liver problems than men. They are more likely to experience liver problems from smaller amounts of alcohol.
For a healthy man, two drinks a day is not likely to do harm. Yet women should limit themselves to one daily drink.
Check Your Posture & Ergonomics (health and wellness)
Next time you are at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed. “You’ll feel more relaxed right away,” Quintana says.
The few seconds this takes can help you avoid back pain. This is one of the most common health problems in the United States and a leading cause of disability.
If you work at a computer, then look at the ergonomics of your workstation. Improved posture and ergonomics contribute to the prevention of the following:
Back and neck strain
Carpal tunnel syndrome
Eyestrain
Other occupational injuries
“Make a few simple adjustments to raise your health and wellness. This includes:
Repositioning your computer
Switching to a chair that provides more back support
Taking regular breaks throughout the day to do stretching exercises
This creates a healthier and more comfortable workspace,” Quintana says.
Do a Crossword Puzzle
Mentally challenging activities can have a protective effect on the brain. This includes reading, crossword puzzles, sudoku and chess.
Do not enjoy puzzles or games? Do not worry. There are other ways to maintain your brain health and wellness. Eat with your non-dominant hand. Walk a new route home from work. Connect with others.
Weigh In
Maintaining a healthy weight can lower the risk of heart disease, stroke, and some types of cancer. But for women, there is another reason to keep pounds from piling on. “It decreases the risk of future pelvic floor disorders,” says Cheryl Wolfe, at Rush.
Pelvic floor disorders are more common in women who have delivered babies. Women who are overweight and have never given birth are at increased risk of urinary stress incontinence.
Make a Few Dietary Substitutions
Swap white bread, rice, crackers, and pasta for healthier whole-grain versions.
Use skinless chicken and turkey in your recipes instead of skin-on. Also, use leaner cuts of other meats such as beef or pork.
Replace one sugary drink (soda, juice, etc.) each day with a large glass of water.
If you are hungry between meals, snack on a handful of almonds or cashews, or a piece of whole fruit. Carrot sticks dipped in hummus is great too. Do this rather than reaching for candy bars or potato chips.
Quintana recommends incorporating an extra serving of non-starchy vegetables into your daily diet to avoid to loose health and wellness.
Want a snack? Munch on a carrot instead of a cookie. Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich.
It is no secret that vegetables — especially dark, leafy greens — are good for you. There is also another benefit to packing more veggies into your daily diet. They are rich in fibre and contain lots of water, so they will leave you full and satisfied without a lot of calories and fat.
There are plenty of great recipes in cookbooks and online. Our recipe library provides tasty and healthy veggie dishes to boost your health and wellness.
Take the Stairs
The next time you are going to a higher floor, bypass the elevator and climb the stairs instead. You will get your blood pumping, exercise your lungs, and work the muscles in your lower body.
“It’s a great way to add physical activity to your day without having to block out time to exercise,” Quintana says. “I tell my patients to try to walk 10,000 steps each day. Taking the stairs is great exercise and counts toward that total.”
All these small steps can add up your health and wellness.
Stretch It Out
“Stretching your muscles helps you to avoid injuries. It also enables you to stay limber and move freely as you age,” Quintana says. Take a few minutes to stretch out before and after you exercise. If you are not working out that day, take a few stretch breaks. Find a quiet space in the office where you are not feeling disturbed by others. On the go? Look for natural opportunities in your daily routine to stretch. This includes getting out of your car or reaching for items on a high shelf at the store. Also, keep in mind a good gym in Sydney
Stretching right before bed can also help you relieve tension and help you to sink into a restful sleep. Balance exercises like tai chi help reduce your risk of dangerous falls and improve your health and wellness quality.
How do I detox my gut?
