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EATING DISORDERS

In a society where every one seemingly feels like the best way to be fit is to be thin, adoption of different feeding patterns has led to malnutrition in so many individuals.

The term ‘eating disorder’ doesn’t only relate to food but also to complex mental health condition.

There are 6 types of disorders, their symptoms and management,  that would be highlighted in this article.

EATING DISORDERS

They are a group of mental disorder that are marked by an obsession with food or body shape. Mostly prevalent among young women.

This obsession however comes with heavy food restrictions, induced vomiting or stooling and extreme measures during workouts.

 

causes

Several factors might lead to the development of eating disorders; factors like personality traits, genetics (ongoing research with twins)

Other potential causes might include perceived pressures to be thin, cultural preferences for thinness, and exposure to media promoting such ideals i.e modelling agencies, influencers etc.

1. Anorexia nervosa: A very common eating disorder which makes people obsess about what they eat and their weight.

It is characterised by distorted body weight and an unwarranted fear of being overweight.

symptoms
Symptoms include trying to maintain a below-normal weight through starvation or too much exercise.

People may experience:
Whole body: dehydration, dizziness, fainting, fatigue, feeling cold, low blood pressure, low body temperature, osteoporosis, or water-electrolyte imbalance
Behavioural: binge eating, compulsive behaviour, hyperactivity, impulsivity, or social isolation
Weight: extreme weight loss and thinness, underweight, or weight loss
Mood: anxiety, apprehension, or guilt
Gastrointestinal: constipation or vomiting
Menstrual: absence of menstruation or irregular menstruation
Developmental: delayed puberty or slow growth
Also common: brittle nails, bruising, depression, dieting, dry hair, dry skin, headache, sensitivity to cold, or slow heart rate.
2. Bulimia nervosa: A potentially life-threatening eating disorder characterised by binge eating.
People may experience:
Behavioural: binge eating, compulsive behaviour, impulsivity, lack of restraint, self-harm, or vomiting after overeating
Whole body: dehydration, fatigue, food aversion, hunger, or water-electrolyte imbalance
Mood: anxiety, general discontent, guilt, or mood swings
Mouth: bad breath, dental cavities, or dryness
Gastrointestinal: constipation, heartburn, or inflamed oesophagus
Weight: body weight changes or weight loss
Menstrual: absence of menstruation or irregular menstruation
Also common: abnormality of taste, depression, poor self-esteem, or sore throat.
3. Binge eating: unlike the other two that involves restricted feeding patterns, this involves over eating and adopting compensatory measures as induced purging or vomiting.
Some individuals with BED might be obese and prone to have cardiovascular diseases.
The causes of BED might not be related to any underlying disease.
4. Pica: people with this disorder tend to eat things rhat are not consideredto be food.
Non food substances like chalk, cement, cornstarch, soap, paper, ice, nzu, uro.
Mostly common among young women and pregnant women.

5. Rumination Disorder:is another newly recognized eating disorder.

It describes a condition in which a person regurgitates food they have previously chewed and swallowed, re-chews it, and then either re-swallows it or spits it out.

This rumination typically occurs within the first 30 minutes after a meal. Unlike medical conditions like reflux, it’s voluntary.

This disorder can develop during infancy, childhood, or adulthood. In infants, it tends to develop between 3–12 months of age and often disappears on its own. Children and adults with the condition usually require therapy to resolve it.

If not resolved in infants, rumination disorder can result in weight loss and severe malnutrition that can be fatal.

Adults with this disorder may restrict the amount of food they eat, especially in public. This may lead them to lose weight and become underweigh.

6.Avoidant food/ restrictive intake : is a new name for an old disorder.

The term replaces what was known as a “feeding disorder of infancy and early childhood,” a diagnosis previously reserved for children under 7 years old.

Although ARFID generally develops during infancy or early childhood, it can persist into adulthood. What’s more, it’s equally common among men and women.

Individuals with this disorder experience disturbed eating either due to a lack of interest in eating or distaste for certain smells, tastes, colors, textures, or temperatures.

Common symptoms of ARFID include:

  • avoidance or restriction of food intake that prevents the person from eating sufficient calories or nutrients
  • eating habits that interfere with normal social functions, such as eating with others
  • weight loss or poor development for age and height
  • nutrient deficiencies or dependence on supplements or tube feeding

It’s important to note that ARFID goes beyond normal behaviors, such as picky eating in toddlers or lower food intake in older adults.

Moreover, it does not include the avoidance or restriction of foods due to lack of availability or religious or cultural practices.

other eating disorders

Includes purging disorder and night eating disorder.

management.

For anorexia nervosa, restoration of normal body weight with the help of a dietitian is adviseable.

For bulimia nervosa, management of any serious physical or health complications.

For binge eating, treating like both anorexia and bulimia and also focusing on psychotherapy.

conclusion 

Eating disorders pose a huge threat to the health of any individual that is involved. So therefore, its highly important you see a health provider; most likely a dietitian before starting any type of diet.

 

 

 

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Healthy choices

Healthy Eating Starts With A Healthy Breakfast.
Investing in a healthy breakfast would reduce the global burned of diabetes and save billions in lost productivity and health-care costs. A healthy Breakfast decreases the risk of developing type 2 diabetes. Food which reduce the risk of type 2 diabetes such as vegetables, fresh fruits, whole grains and unsaturated fats need to be available and cheap, energy dense foods shunned for breakfast. Skipping breakfast also is associated with weight gain!

Individuals can reduce the risk of type 2 diabetes by:
1.) Choosing water or unsweetened coffee or tea instead of fruit juice, soda and other sugar sweetened beverages.

2.) Eating at least three servings of vegetables everyday including green leafy vegetables.

3.) Choosing nuts, a piece of fresh fruit or sugar-free yoghurt for snacks.

4.) Limiting alcohol intake to two standard drinks per day.
Choosing lean cuts of white meat, poultry and seafood instead of processed meat or red meat.

5.) Choosing peanut butter instead of butter or chocolate spread or jam for bread.

(6). You can choose from a variety of brown or white rice, whole grain or wheat, wheat or white bread. Your portion size matters a lot and bulking with vegetables would help reduce incidence of glucose spike.

7.) Choosing unsaturated fats (olive oil, canola oil, corn oil or sunflower oil) instead of saturated fat ( animal fat, palm oil, ghee, butter or coconut oil).

These recommendations will also help someone with diabetes to achieve stable control.

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VEGAN: RIGHT APPROACH

 

There’s actually a rave about the vegetarian diet and how healthy it could be; well, notwithstanding, there might be wiles attached to following the diet the wrong way.

 

The vegan diet entails strictly sticking to basically plant-based foods, there is really more to it than just eating more of whole grains, leafy vegetables and fresh produce.

Let’s see what it really means to be on a vegan diet and still lead a healthy lifestyle without harming our systems.

 

 

Don’t be so shocked if you see words like “ovo-pollo-lacto-flexitarian” during this little journey, a vegan diet really goes beyond just grains and leafy greens.

What Is a Vegetarian Diet?

Basically, a vegan diet is an eating pattern that includes plant-based foods, as grains, fruits, veggies, legumes, pulses, nuts and seeds, but omits meat, poultry, game, fish, shellfish or by-products of animal slaughter (not all the time though).

So you might be wondering; if not all the time, then what would you call a vegan that eats fish or poultry? Just stay with me.

 

The 7 Types of Vegetarian Diets

1. Lacto-ovo Vegetarian

You might have heard of ovo-lacto, they are used interchangeably; this diet totally omits any fleshy food ranging from fish, meat, insects etc. but consume dairy products and egg products. Lacto depicts dairy, while ovo depicts egg products.

2. Lacto Vegetarian

Lacto-vegetarians do not eat red or white meat, fish, or eggs, but do consume dairy products such as milk, cheese, and yoghurt.

3. Ovo Vegetarian

Ovo-vegetarians do not eat red or white meat, fish, or dairy products, but do consume egg products.

4. Flexitarian

Flexitarian is a combination of two words: Flexible and vegetarian. Flexitarians, also known as semi-vegetarians, they focus majorly on a plant-based diet but enjoy meat on occasions.

5.Pollotarian

Pollotarian is a semi-vegan diet in which an individual decides to eat chicken and other poultry but does not consume red meat, fish, and other animal meats.

6. Pescatarian

So if a pollotarian restricts meat consumption to poultry, what do you call a vegetarian that eats fish?

A pescatarian, which is also considered a flexitarian and semi-vegetarian diet. Pescatarians eat fish and shellfish but do not consume red or white meats.

7. Vegan

A vegan is an individual who decides to follow a vegan lifestyle, whether it be for personal, cultural, or ethical motives or concerns.

But unlike vegetarians that may enjoy a more liberal diet, going vegan is going without all animal products, even in the forms of honey, gelatin, wool, leather, and other animal by-product ingredients or products.

If you have considered taking this path to be a vegan, there are some things you should consider which are:

 

 

  1. Why choose a vegetarian diet.

Some follow a vegetarian diet for cultural reasons, while others hope to lose weight or positively impact the environment. Knowing this can inspire you to eat a sustainable plant-based diet and decide which type of vegetarian may want to try.

  1. Do some research on the type of diet.

Search deeply about tips and recipes that best suits your target and physiology.

It is also important to research what nutrients you may be lacking in the diet if cutting out animal products. For instance, there are nutrients vegetarians should consider taking to lower the risk of deficiencies when cutting out some food groups, including iron, vitamin B12, calcium, vitamin D, zinc, iodine, and omega-3 fatty acids.

A Registered Dietitian can further help devise a plan that best suits your personal needs and preferences, along with protection from nutritional deficiencies.

  1. Implement small changes slowly.

The transition from an omnivore diet could be overwhelming; it’s best you do it by eliminating each group gradually and not an all-out-at-once step.

A little bit of incorporating more plant-based proteins into your daily lunches, and swapping dairy milk with soy, almond, or another plant-based milk. With time, these tricks will start to become habits and a natural part of your daily life.

 

It’s important to be sure you don’t lose out on any essential nutrients while on this diet, your gut health matters a lot. Very little fermentation processes might go on in your gut leading to a reduced colony of beneficial bacteria which can affect digestion and suppress the immune system; its best you speak to a dietitian before doing the vegan diet.

 

 

 

 

 

 

 

 

 

 

 

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LifeStyleUncategorizedWomen’s Health

Breastfeeding and its hormones

There are obviously benefits attatched to breastfeeding that you already know; so lets see the ones you might not be aware of:

I’m sure many new parents aren’t prepared for the effect that having a new baby can have on their desire for lovemaking and intimacy.

Keeping it together is really hard trust me.

There are hormones responsible for some behavioural changes after childbirth and lactation period.

Lets pick these hormones and see how they play a major role in sexuality.😉

🍌ESTROGEN: All women have low levels of estrogen for the first couple of months after giving birth. Continued breastfeeding extends this period for at least six months and for some women the lower levels may last as long as they are breastfeeding. Lower estrogen levels may cause vaginal dryness, tightness and tenderness. You could apply water based lubricants during lovemaking.😁

🍉OXYTOCIN: The milk ejection reflex is triggered by the release of the hormone oxytocin. Oxytocin is also released in men and women at the time of orgasm and is recognized to increase bonding.  If mother, or her partner, has concerns about milk ejection during lovemaking she can feed the baby or express beforehand to reduce milk flow. Direct pressure with the heel of the hand to the nipple can stop milk ejection or the couple can keep a towel handy to deal with leaking milk.

🍆PROLACTIN: Prolactin levels increase when baby is breastfeeding or mother is expressing milk. . Prolactin is also a part of the hormonal cascade involved in lovemaking. It counteracts the effect of the hormone dopamine which is responsible for sexual arousal and provides the body with a feeling of sexual gratification. The release of prolactin during breastfeeding creates a feeling of calm and relaxing.

🌶TESTOSTERONE : This is an androgen hormone which is usually thought of as a male hormone. It is also naturally occurring in the female body where it is produced in the ovaries and adrenal glands. Testosterone appears to contribute positively to the health of vaginal tissue and to contribute to genital sexual arousal.

Well, the hormones involved during breastfeeding might dampen sexual desire in the early months of childbirth, support from the male spouse is very important.  Some mothers feel that stopping breastfeeding might reduce tendencies of high libido, and shr might also feel unhappy that she’ll deprive her infant its right, which might reduce her desire for lovemaking.

You really need to sit down as a couple and balance things between breastfeeding , parenting and being a couple.

Find time for parenting and merge it with time for intimacy😎.

Life is not hard.

Source: https://www.lllc.ca/thursdays-tip-breastfeeding-and-hormones-sexuality

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MUSIC : NZI’S PURPOSE

music

NZI

I have a story about a little speaker. His name is Nzonzi.

Monday

Nzi's Purpose
An old couple had just walked into the local shop to buy a soundbar for their sitting room. He had watched them from atop the shelve where he and his family Of four had sat for months, gathering dust. From there he watched the old home theater on the bottom shelf get bought by the old couple. The old speaker only had about 70 Watts in him, but the old man probably won’t have all his hearing right, Nzonzi thought. It’d be a match made all the way to heaven😔.

Tuesday

Speaker
Tuesday came and Nzi watched Lami, the ugly, fat speaker get taken home by a young unhappy couple who seemed to need some music in their union. “What pressure🤔”, he thought.
All the other sound bars and speakers were getting dragged off by all sorts. He’d have given anything to be chosen by that grumpy rich woman who lugged Sam away. At least he’d live in a big house and meet lots of other cool electronics.
Their family was 5.1 channels, his father, Viz was 32” long, mother was a good subwoofer and his sister, Amy was a young sub speaker that’d sing her heart out for anyone. Combined, they could do a good 101 Watts, louder than the other speakers combined.

Wednesday

speaker
On Wednesday evening he asked his father, Vic, “daddy what’s wrong with us? Why won’t anyone pick us?”.  His father’s voice, grit with dust and old age, coughed and smiled, “We would be fine “, He said not sounding sure of himself. Nzi didn’t know the 32” soundbar had thought of ending his misery with the HDMI cable just that morning.

Sad Thursday

N
On Thursday mummy told them, amid tears, she had heard some of the store reps talking about getting new stocks and sending their family back to the store-room👩🏻

Thank God its Friday

NZI
On Friday evening, just as the truck pulled up, (the one that carried Nzi’s dismay), a young couple, all over each other walked in. Nzi could taste the sweet taste of their fresh love on his rusty tongue. “Well it doesn’t matter”, he thought.. “they won’t pick us”. There’re newer, better speakers on that truck. The Nzi family wasn’t even dusted to start with.
A clerk, sulking and dissatisfied with her job started clearing the shelves. The family of speakers saw all hopes of living in a house and adding melody to a persons day fade into a store-place of everlasting darkness. As they were being carted away, the young man of the couple called out “can we test that one?”. The saddist clerk tried convincing him of the novelty of the new comers but he would have none of it. He said he had done some research and people had really bad reviews about the other speakers. He said the Nzi family would be perfect for their new living room.

Speaker
Well, the saddist reluctantly plugged daddy in and connected Nzi and his little sister to their mother. When he turned on the switch, new energy coursed through their veins. Daddy felt alive again. Then came the music.. it was wonderful. Nzi and his sister sang their lungs out. Their mother did her thing and daddy sang like a whole choir🗣🗣🗣.
Then mummy heard the magic words “we’d take them”. Viz wept like a baby. They sang even harder. 🎶

The saddist clerk shut them off, put them in the carton and helped the beautiful couple load them into their new BMW I-something or the other. The darkness of the trunk was a welcome one, because Nzi knew soon he’d be singing to make a “truly happy” couple happier. Now, store life was history and they had their whole lives ahead of them. Maybe he would meet a pretty MacBook Laptop and hit it off with her💏, he thought smilingly 😍. Even his sister 👧🏻 was smiling and playing with the remote; what a happy day.

music
Little did he know….

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PENIS SHRINKAGE

I bet you didn’t know the penis could change its size and shape to suit certain environmental influences such as temperature and sexual arousal. These normal changes do not negatively impact the penis size and function. Additionally, redistribution or the collection of body fat surely can make the penis appear smaller than normal, although there may be no change in its real size. A healthy penis is not just about how well a male performs in the bedroom, but also about how it functions on a day-to-day basis. If the penis is not able to get erect, it could reflect problems that go beyond sex, an indicator of problems with other organs in the body (such as the heart and testes).

PENIS SHRINKAGE

Penile shrinkage or also known as shortening or atrophy refers to real decrease in penile tissues, and even its ability to function normally could also change. Shrinkage is a common condition that occurs to older age such as those age 60 have higher chances to experience penile shrinkage. Nevertheless, in some specific cases, younger men may also notice a long term change in shape and the size of their penises.

Penile Sensitivity

According to WebMD, penile sensitivity decreases with age. This can actually impact your size. Researcher notes that all men have what’s known as a “sensory threshold.” This is defined as the amount of stimulation that a man is able to feel. As a man ages, his sensitivity decreases, and therefore so does his sensory threshold. The sharpest decline occurs between ages 65 and 75, but the process actually begins as young as 25. So even if you don’t consider yourself an old geezer, you may be well into the throes of sensory decline. As sensitivity declines, the blood flow to your penis decreases. When blood fills the chambers along your shaft, your size fails to reach its full potential. It’s an unfortunate, but natural reality of ageing.

Some Causes

Of course, no matter what your age, your level of shrinkage can be directly influenced by your lifestyle habits. So if you’re shrugging your shoulders and thinking, “Oh well, getting old sucks,” you may not be off the hook just yet. Do you smoke? Drink? Is your diet not as nutritionally sound as it could be? Are you a serial masturbator? If you answered yes to even one of these questions, you may be accelerating or increasing your own penis shrinkage. That’s because our habits can have a direct effect on our personal health.
When it comes to penis size, there are two primary variables at work: the flow of blood, and the expansion of arteries within the fibrous sheath of the erectile chambers. Poor habits can inhibit the flow of blood, while excess masturbation can lead to the accumulation of scar tissue, which hinders the expansion of those arteries.
So in many cases, even older men can slow or reverse the effects of penis shrinkage simply by foregoing the cheeseburgers, tossing out the Marlboros, beer and deleting the porn from the hard drive. When these efforts just aren’t enough though, there are other solutions.

Common Causes Of Penis Shrinkage

By now, hopefully you have an idea what is penile shrinkage and it’s possible, and it could happen to anyone. Even during heavy exercise one can experience some noticeable changes in penile shortening, but this is temporary and nothing to worry about. Penile shrinkage can happen during exercise specially with lifting heavy weights because according to experts, the body sends more blood to areas that are well-stimulated during the workout. It make sense because during exercise, you are not using the penis unless you’re doing some sort of penis exercises and this is usually temporary and does not affect size on a long term basis.

 

There are some factors that can affect penile shrinkage over a long period of time and could potentially become permanent if nothing is done to address the issue. Here are some the common issues that can cause long-term or even permanent penile shrinkage.
Reduced In Blood Flow To The Penis:
A decrease in the flow of blood to the penile tissue can bring about a decrease in size. Heart issues including atherosclerosis, cardiovascular-related health issues, and poor circulation of blood due to wearing tight clothing can deprive the penis of the blood it requires for penile tissue nourishment. Men with circulatory difficulties could also experience a decline of erectile function, as the blood that should flood the erectile chambers is inadequate.
 
Low Testosterone or Low-T Level:

 

Men who have significant declined in testosterone, or men with Low-T may also experience shortening of the penis. When in doubt about low testosterone causing the shrinkage, it is worth noting to see if there is also a reduction in the size of the testicles. Testosterone levels drop noticeably due to the process of ageing. Also, certain health conditions and chemotherapy, radiation therapy or prostate cancr treatment can impair and drop the levels of testosterone.
There are various means to boost low testosterone levels naturally. For instance, performing regular exercises like Kettlebell, and short high-intensity cardiovascular workouts can both help revved up testosterone levels. A diet rich in Zinc, Magnesium and other micronutrients also offer a boost (read our article on boosting testosterone levels for more)
Obesity:

penis shrinkage

Obesity is not just about the overall weight concerns, but the build-up of fats around the belly area, or waist size causes the penis retracts inward. As the fat tissues in the waistline goes outward as it builds up, down lower where the penis is located retract in an inward direction. This is a natural pull of tissues below the belly area causing the penis to go inside or inward resulting to a smaller and shorter penis size.
The good news is if you could start losing that fat build-up, penis size also starts to come back out. A small change of losing an inch in waist size can be a great help on gaining back that penile shrinkage or shortening!. Also, losing the unwanted extra fats around the belly can be of huge benefits to overall health, as well. Mid rif obessity is also an indicator of cardiovascular disease.

Treatment of Penis Shrinkage

The loss of penis size treatments would be based on the underlying root cause of the problem. Men who are experiencing tissue loss are highly encouraged to consult with their doctor/urologist in order to be diagnosed the real root cause of the problem. In a situation where a decreased blood circulation is the cause, lifestyle changes such as eating healthy particularly non-inflammatory diet, losing weight and maintaining it at an ideal or healthy level, and taking medications for a heart-related disease can help to restore depleted tissue. So, talk to your doctor about these matters.

 

Furthermore, men experiencing a Low-T may opt for hormone therapy. It is important to note that there are certain side effects or health risks that should be weighed in this situation when taking hormone replacement therapy. There is also natural supplementation that encourages the production of HGH(human growth hormone) that when combined with a healthy lifestyle can be effective. There are also numerous other alternatives for treating issues associated with the penile connective tissue. In some instances, men experienced significant progress when taking or having treatment with vitamin E, while in some cases, surgical procedures are required and even putting penile implant or prosthesis is recommended by the doctor.

 

 

External Means Of Penile Nourishment:
Aside from the possible solutions mentioned earlier, regularly applying certain penile cosmetics containing vital nutrients may provide additional health benefits to the penis. There are various penile creams that are formulated with specific vitamins that can enhance penile health. Some of the components included in these penis creams or oils may help the penis regenerating tissue growth.
By regular application and making it a part of a daily routine, men who have penile shrinkage issues can take the full benefits of these vital nutrients that are directly applied to the penile shaft skin. Among these common nutrients that are proven to work when applied externally includes Vitamins A, B, C, D, and E. These are also useful when it comes to antioxidants, moisturizer, and tissue-building amino acids. These vitamins are also considered natural male-enhancing nutrients.
Improving Lifestyle:
 
Your lifestyle can be dramatically improved by tweaking a few aspects of it and increasing vitality and health levels. This will help to boost your erections, make your penis seem bigger and help you to feel confident again.
*Eat more organic food and avoid packaged food that has come into contact with plastic. Some plastics actually leech chemicals which can have a dampening effect on male testosterone levels.
*Reduce your intake of white carbs and eat more vegetables, lean white meats, eggs and fish.
*Get into shape and detoxify your body in whatever way possible. You could go on a juice fast, go vegetarian for a few weeks or simply drink lots of water.
The causes of your penis shrinking are probably more to do with male hormones rather than any disease or problem you think you may have.

 

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Lastly, typical penis enlargement devices like penis pumps and penis extenders are also good when use appropriately to restore penile length due to shrinkage.
SOURCES:
 
 
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HOW TO DEAL WITH MENOPAUSE

Okay, some years back I noticed my mum got irritable. I mean a real monster to live with. I thought she got tired of living with us. Then it clicked. She was going through the great change and instantly I felt pity for her. Just recently a friend complained of same from an aunt and bearing on the general conception that every ailment of man hinges on diet and can be helped by the same.
What is Menopause :
Menopause is basically when a woman stops having periods and is no longer able to get pregnant naturally.
Periods usually start to become less frequent over a few months or years before they stop altogether. Sometimes they can stop suddenly. Menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman’s oestrogen levels decline.
However, around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause or premature ovarian insufficiency.
Symptoms of Menopause:

Most women will experience menopausal symptoms. Some of these can be quite severe and have a significant impact on your everyday activities (makes sense now!).
Common symptoms include:
*Hot flushes
*Night sweats
*Vaginal dryness and discomfort during sex
*Difficulty sleeping
*Depression or anxiety
*Low libido
*short term memory and concentration
Menopausal symptoms can begin months or even years before your periods stop and last around four years after your last period, although some women experience them for much longer.
Dietary Approaches to Managing Menopause:
Sugar Consumption:

Hormonal fluctuations can affect the body’s ability to maintain stable blood sugar levels, so reducing sugar intake is a major component to weight loss and maintenance. But an all-or-nothing approach is not the way to go when it comes to the sweet stuff, says Gibbs. While the women in her study who reduced their sugar intake lost the most weight, and had maintained that loss 4 years after the study began, she’s quick to say that these women reduced their sugar intake—they didn’t eliminate it altogether, which is a tough habit to keep up with (and can lead to binges). Refined sugars, like those in cookies and cakes, are the ones you should reduce. Keep the natural sugars that are found in fruit as your main source of sweetness.

Fat Free Foods:
Fat-free or reduced-fat foods are bad news for post menopausal women for a few reasons.
1.) They keep you from eating the healthy fats your body needs to combat heart disease, which postmenopausal women may be at increased risk of due to a combination of reduced estrogen, poor diet, and lack of exercise.
2.) With many fat-free foods, including salad dressings and peanut butter, you’re gaining in sugar what you’re losing in fat, which is not good for weight control, energy, and overall health. Stacy Kennedy, MPH, RD, a Boston-based nutritionist who works with postmenopausal women on weight management issues, advises sticking with minimally processed, plant-based sources of fat that are rich in vitamin E, antioxidants, and omega-3s, such as nuts, fish, and avocados. These fats are even correlated with colon cancer prevention; some studies have shown an increased risk of this type of cancer among postmenopausal women who do not use hormone replacement therapy.

Calcium Supplementation :

It’s often advisable to get your nutrients (calcium inclusive) from natural foods e.g diary and diary products. Supplements are to be reserved for increased requirement cases such as osteoporosis and other bone issues and may not be necessary for a woman on a healthy diet. Excessive calcium intake carries health risks including kidney stones, constipation, and probably heart disease. Women are wise to protect their bones with a calcium-rich diet including foods like dark green leafy vegetables and dairy (even nondairy milks like almond or coconut milks are fortified with calcium). Another way to protect yourself is with resistance-based exercises that put bones under healthy stress to maintain their strength.
Red Wine:

How much wine is in a “glass” of wine? Many people “forget” that the actual serving size is a half-cup in a liquid measure. This means that many of us inadvertently exceed the recommendation of no more than one glass of an alcoholic beverage per day to reduce stroke risk and lower breast cancer risk, both issues of high concern for postmenopausal women. “Red wine in moderation isn’t necessarily bad for you, but it’s not the health food many women think it is,” says Kennedy. And for the record, the serving size for beer is 355 ml, and for hard liquor or spirits, the serving size is 44 mls.
Limit Fat Intake:
As age advances, there’s an increase in risk of certain diseases such as heart problems and diabetes usually due to hormone imbalances. The plan is not to cut fat totally out but to limit intake to healthy unsaturated sources. Fat should provide 25% to 35% or less of your total daily calories. Also, limit saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and boosts your risk for heart disease. It’s found in fatty meats, whole milk, ice cream, and cheese. Limit cholesterol to 300 milligrams or less per day. And watch out for trans fats, found in vegetable oils, many baked goods, and some margarine. Trans fat also raises cholesterol and increases your risk for heart disease.
Viewing Soy as a Miracle Food:

Soy is often touted a postmenopause wonder; it’s a plant-based source of protein and fiber that contains compounds that mimic the effects of estrogen in your body. In its whole-food forms, like edamame, tofu, or miso, soy does deliver on these healthful promises. But seeing “soy” or “soy protein” on a food label doesn’t necessarily mean it’s a healthy food. Protein powders or other highly processed soy products are far more concentrated than natural soy, and they can be risky for women with thyroid issues or a history of breast cancer because their hormone-like properties can raise the risks of estrogen-based cancers. (Stick with these protein powders for your smoothies). Although by acting in a similar way to oestrogen, they may help in keeping hormones a little more in balance. A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet.It just should not be over done.
Pump up Your Iron:
Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.

Get enough fiber:Help yourself to foods high in fiber, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day. This helps to keep your gut healthy and eases bowel movement.
Associated Care Plans:
Eating your Feelings:
The transition into menopause can be emotionally intense, and many women fall into the habit of eating to self-soothe during that tumultuous time. Those habits can remain in place postmenopause, leading to weight gain, low energy, and unmanaged emotions. The first thing to do is recognize that what you are passing through is totally normal and try to replace food with healthier, mind stimulating habits. Exercising, talking to friends, volunteering in your community, practicing mindfulness meditation or yoga, and working with a therapist are all great strategies for emotional wellness.
Dry skin
Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.
Depression and irritability:
Ensure you eat enough protein foods which contain the amino acid tryptophan. You can find it in turkey, cottage cheese, oats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps moods and may help control sleep and appetite which can make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and not miss meals to balance your blood sugar.
Hot flushes
Avoid foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as coffee, alcohol and chocolate and spicy foods, especially at night – they’re notorious for setting off hot flushes. A high intake of tryptophan containing foods could also help in abating hot flushes.
Tiredness:
Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead.
Finally, I may never have a personal experience on this subject but motivation and conscious decision to avoid triggers and fall outs of menopause would definitely help a great deal. Embrace the natural process you are going through and determine to make the best of it. Eat healthy, lots of exercise and water and stimulate your mind and you would find little or no consequence in menopause. Goodluck!
Sources :
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KIDNEY STONES

I recently knew two people that suffered from kidney stones. They were in agonizing pain. So I decided to look into it a bit. 
What are the functions of the kidneys? The kidneys filter the blood to remove excess mineral salts and other dissolvable wastes. The kidneys also produce the urine that dissolves these wastes and excretes them through the urinary tract. Kidney stones form when the urine becomes so saturated with certain minerals that no more of it can dissolve into the urine (like trying to dissolve too much sugar in your iced tea). The undissolved portion of the minerals form crystals that then clump together and grow into hard stones. Kidney stones usually develop in the kidneys. However they can form anywhere in the urinary tract. This condition is medically known as urolithiasis or nephrolithiasis.

When kidney stones are small, they may pass unnoticed with the urine. Sometimes, they grow too large to pass easily through the urinary tract, and some stones have rough or sharp edges. When these stones are passing through the urinary tract, it can cause pain. In some cases, kidney stones cannot pass on their own, and treatment with specialized medical equipment, dietary adjustments or surgery may be necessary.

For most people, kidney stones can recurr. Therefore, a major part of the treatment for this condition is aimed at preventing recurrences. There are various types of kidney stones. Because treatment for each differs, it is important for the professional to determine the stone’s mineral content and to identify any medical conditions that may have contributed to stone formation. Preventive treatment may be with medications and/or changes in the diet.

About 80% of all kidney stones are composed of calcium and other minerals, usually a combination of calcium and oxalate. In some cases dietary adjustments help to prevent the recurrence of these types of stones.

How does diet affect the risk of developing kidney stones?
Kidney stones can form when substances in the urine—such as calcium, oxalate, and phosphorus—become highly concentrated. The body uses food for energy and tissue repair. After the body uses what it needs, waste products in the bloodstream are carried to the kidneys and excreted as urine. Diet is one of several factors that can promote or inhibit kidney stone formation. Certain foods may promote stone formation in people who are susceptible, but scientists do not believe that eating any specific food causes stones to form in people who are not susceptible. Other factors that affect kidney stone formation include genes, environment, body weight, and fluid intake.

The best way to prevent kidney stones is to make sure you drink plenty of water each day to avoid becoming dehydrated.
Keeping your urine diluted helps to stop waste products getting too concentrated and forming stones.
One can tell how diluted their urine is by looking at its colour. The darker your urine is, the more concentrated it is.
Your urine is usually a dark yellow colour in the morning because it contains a build-up of waste products that your body has produced overnight.
Drinks such as tea, coffee and fruit juice can count towards your fluid intake, but water is the healthiest option and is best for preventing kidney stones developing.
You should also make sure you drink more when it’s hot or when you’re exercising, to replenish fluids lost through sweating.
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Diet

If your kidney stone is caused by too much calcium crystals, you are advised to reduce the amount of oxalates in your diet.
Oxalates prevent calcium being absorbed by your body, and can accumulate in your kidney to form stones.
Foods that contain oxalates include:
*beetroot
*asparagus
Arhubarb
*chocolate
*berries
*leeks
*parsley
*celery
*almonds, peanuts and cashew nuts
*soy products
*grains, such as oatmeal, wheat germ and wholewheat
*Garden eggs (although in small amount) 
Don’t reduce the amount of calcium in your diet unless your dietitian advises you to. This is because calcium is very important for maintaining healthy bones and teeth. 
To avoid developing a uric acid stone, you should reduce the amount of meat, poultry and fish in your diet. You may also be prescribed medication to change the levels of acid or alkaline in your urine.

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How does animal protein in the diet affect kidney stone formation?
Meat and other animal protein—such as eggs and fish—contain purines, which break down into uric acid in the urine. Foods especially rich in purines include organ meat, such as liver. People who form uric acid stones should limit their meat consumption to 600 grams each day.

Animal protein may also raise the risk of calcium stones by increasing the excretion of calcium and reducing the excretion of citrate into the urine. Citrate prevents kidney stones, but the acid in animal protein reduces the citrate in urine.

How does calcium in the diet affect kidney stone formation?
Calcium from food does not increase the risk of calcium oxalate stones. Calcium in the digestive tract binds to oxalate from food and keeps it from entering the blood, and then the urinary tract, where it can form stones. People who form calcium oxalate stones should include 800 mg of calcium in their diet every day, not only for kidney stone prevention but also to maintain bone density. A cup of low-fat milk contains 300 mg of calcium. Other dairy products such as yogurt are also high in calcium. For people who have lactose intolerance and must avoid dairy products, products such as orange juice fortified with calcium or dairy with reduced lactose content may be alternatives. Calcium supplements may increase the risk of calcium oxalate stones if they are not taken with food.

How does oxalate in the diet affect kidney stone formation?
Some of the oxalate in urine is made by the body. However, eating certain foods with high levels of oxalate can increase the amount of oxalate in the urine thereby increasing risk of kidney stone formation, where it combines with calcium to form calcium oxalate stones. 

Eat fewer oxalate-rich foods. If you tend to form calcium oxalate stones, it is recommended that you restrict foods rich in oxalates. These include rhubarb, beets, okra, garden eggs, spinach, Swiss chard, sweet potatoes, nuts, tea, chocolate and soy products.

Choose a diet low in salt and animal protein. Reduce the amount of salt you eat and choose nonanimal protein sources, such as legumes. Consider using a salt substitute.
Continue eating calcium-rich foods, but use caution with calcium supplements. Calcium in food doesn’t have an effect on your risk of kidney stones. Continue eating calcium-rich foods unless your dietitian advises otherwise. Ask your doctor before taking calcium supplements, as these have been linked to increased risk of kidney stones. You may reduce the risk by taking supplements with meals. Diets low in calcium can increase kidney stone formation in some people.
Ask a doctor to refer you to a dietitian who can help you develop an eating plan that reduces your risk of kidney stones.

Medications

Medications can control the amount of minerals and acid in your urine and may be helpful in people who form certain kinds of stones. The type of medication your doctor prescribes will depend on the kind of kidney stones you have. Here are some examples:

Calcium stones. To help prevent calcium stones from forming, your doctor may prescribe a thiazide diuretic or a phosphate-containing preparation.
Uric acid stones. Your doctor may prescribe allopurinol (Zyloprim, Aloprim) to reduce uric acid levels in your blood and urine and a medicine to keep your urine alkaline. In some cases, allopurinol and an alkalizing agent may dissolve the uric acid stones.
Struvite stones. To prevent struvite stones, your doctor may recommend strategies to keep your urine free of bacteria that cause infection. Long-term use of antibiotics in small doses may help achieve this goal. For instance, your doctor may recommend an antibiotic before and for a while after surgery to treat your kidney stones.
Cystine stones. Cystine stones can be difficult to treat. Your doctor may recommend that you drink more fluids so that you produce a lot more urine. If that alone doesn’t help, your doctor may also prescribe a medication that decreases the amount of cystine in your urine.
It is very important that a person with kidney stones to see a dietitian. Dietary adjustments go a long way to not only treat but prevent recurrences and rejuvenate the kidneys.

God bless and heal you and happy birthday to me!!

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HEALTH BENEFITS OF CASEIN PROTEIN

What is Casein Protein?

Derived from milk, like whey protein, casein is a naturally more abundant source of branched-chain amino acids . I guess that’s why it’s sometimes simply called “milk protein,” since around 80 percent of the protein found in cow’s milk is casein — and it also makes up 20 to 40% of human breast milk. It’s also abundant in raw sheep cheese, a pure source of casein.
Casein, like whey and other protein foods , is made up of various “building blocks” called essential and non-essential amino acids. The human body is able to make certain amino acids on its own (called non-essential) while others it cannot (called essential), making the essential kinds crucial to get through the foods you eat. Since plant foods don’t always provide the complete set of essential amino acids we need, animal foods — and sometimes convenient protein powders — are one way people make sure they cover their protein bases.
Casein protein powder is created in a lab from dehydrating parts of milk — the problem is that many forms are denatured and isolated, and may cause health issues. It is advisable to find casein protein that is from A2 beta-casein rather than A1 casein (see “Different Types of Casein Protein” below). You can usually find it in most good fitness and might come across a variety of flavors. What you’ll probably notice is that for every brand of casein protein powder available, about five different whey protein powders are also sold.

So what are the benefits of casein-protein?

LONGER LASTING:

Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein protein, they all have their own unique advantages. Arguably, casein’s greatest strength is timing. Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option.

GREATER GAINS
Want to build massive muscles quicker?
According to a Texas study , casein may be an important ingredient to this. Researchers took 36 males performing
heavy resistance training and found that the group consuming a whey and casein combination significantly outperformed participants who were given a combination of whey, BCAAs, and glutamine supplement. Over the course of the 10-week study, the whey and casein combination yielded the greatest increases in lean, fat-free mass. Why take only one form of protein when a combination yields much better results?

FAT LOSS:

Want to improve chances of muscle growth and fat loss? If so, you might be interested to know that a study conducted in the Netherlands found that by multiplying casein intake by two and a half times, participants were able to have a higher metabolic rate while sleeping and a better overall fat balance. Also of note is that satiety levels were 33% higher. In other words, by taking casein you’ll not only be increasing fat loss , but you’ll do so on a fuller stomach.

GREATER STRENGTH:

Ask any guy what his workout goals are and increased strength is almost always on the wish list. Often, to help get there quicker, people supplement using whey protein. In a Massachusetts study , researchers found that casein actually doubled the effect that whey protein had on legs, chest, and shoulder strength results. Researchers believe the reason for the significant difference was because of casein’s well-known anti-catabolic abilities. The next time you’re thinking of having a late-night snack, make it a casein shake.

DENTAL PROTECTION:

What makes you cringe more: The thought of the dental chair or the accompanying invoice? According to a study conducted in the United Kingdom, one way to help prevent a more expensive dental visit might be to consume casein. Their research found that casein proteins have the potential to reduce or prevent the effects of enamel erosion. So if you drink a lot of fruit juices, sweeteners or sugary substances, or just can’t kick the soft drink habit, at least consider protecting your teeth by adding some casein protein to your diet.

FOODS HIGH IN CASEIN:

While you can get casein from casein supplements you can also get a substantial amount from food sources. Casein is highest in dairy products like milk, cheese, cream, and yogurt and generally diary derivatives. Casein is also found in some fish like tuna, although in much smaller quantities than dairy products.

CASEIN CONTENT IN MILK:

Milk is one of the highest sources of casein available as roughly 80% of milk proteins are casein. So if you drink an 800mls glass of milk that has roughly 12 grams of protein, you get about 9.6 grams of casein based proteins. That is quite a lot!

WHAT ARE CASEIN HYDROLYSATE AND MICELLAR CASEIN?

MICELLAR CASEIN:

Micellar casein is the least adulterated form of supplemental casein. It is left in its “intact” molecular structure. This is important as it then is digested in a series of enzymatic and nonenzymatic processes in the body to encourage slow breakdown and absorption by the body.

HYDROLYZED CASEIN:

Hydrolyzed casein is simply micellar casein that has been broken down into smaller peptides by “hydrolyzing” the bonds. This process occurs just like it does in whey where it can be broken down using enzymes or acids. If you decide to go with hydrolyzed casein for some of the reasons we mention below, definitely go with the hydrolyzed as the acid makes it incredibly bitter.
Typically, hydrolyzed casein will be substantially more expensive than micellar casein due to the processing and extra steps in manufacturing. There doesn’t appear to be any magical properties of hydrolyzed casein over hydrolyzed whey. The magic of casein lies in the micellar form so speaking honestly, if you want something hydrolyzed go with a hydrolyzed whey.

Casein AND Whey

Although it might not fly off shelves quite as quickly as whey, casein protein is actually very similar to whey in more ways than one. Like whey, casein protein comes from dairy and is actually the primary protein found in cow’s milk. Unlike whey protein, however, it digests slower due to a complex interaction with stomach acids. This results in a slower release of essential proteins and amino acids, which makes casein the preferred supplement in situations when a slow release of nutrients is beneficial (like before bed when you’re going 7-10 hours without food).
This same benefit is also thought to make casein protein a less optimal supplement post-workout (when you want nutrients quickly). However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable , St. Pierre says. “Honestly, it’s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, “Your total protein intake far outweighs anything else.” While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight depending on activity levels (more active individuals need more protein).

Casein Protein vs. Whey Protein

For athletes, or really anyone who’s pretty active, protein is an important piece of the puzzle when it comes to muscle recovery, repairment and growth. While most people living in developed nations are far from suffering a protein deficiency, keep in mind that protein requirements increase the more active you become, and they’re especially high when you regularly lift weights or do other types of lengthy training.

While you might think that protein powders are only for serious lifters, bulky men or pro athletes, nearly everyone can benefit from supplementing workouts with the right mix of nutrients — and protein powders simply make this easier to do.
Whey protein and casein protein also differ in terms of their bioavailability and effects on muscle synthesis. Although whey protein has many of the same benefits, it’s believed to cause more of a fast “amino acid spike” compared to casein. When the body is flooded with more protein that it can use at one time, it’s possible for some to be flushed out through urine, oxidized or generally wasted.

However, this isn’t always a bad thing — different types of proteins have their upsides — so don’t go writing off whey protein just yet. There are certainly benefits to consuming both faster- and slower-releasing proteins; it really just comes down to your goals and schedule.

At the molecular level, within a protein source like casein various amino acids are branched together. Casein protein has a lower percentage of branched-chain amino acid compared to whey protein, which is one reason it’s slower to digest and also tends to work for longer. Because of its utilization and timing, casein increases protein synthesis a bit less than whey does.

On the plus side, it better stops the body from breaking down amino acids it already has available within your muscles. Whey protein also has more sulfur than casein, which can also change the way the body uses it. Compared to casein, whey is a fast protein source, which means it provides amino acids quickly after ingestion — however they also leave the body sooner than when you consume casein.

In theory, the two should work differently to affect body composition, however not every study has shown this to be true. For example, researchers from the Metabolism Unit at the University of Texas Medical Branch found that short-term ingestion of both whey and casein after exercise resulted in similar increases in muscle protein net balance. They didn’t actually result in differences in muscle protein synthesis despite different patterns of blood amino acid responses.

If all of this chemistry seems a bit confusing, here’s the bottom line on casein vs. whey. Both casein and whey protein can supplement your workouts well and include all the essential amino acids you need, but whey has more branched-chain amino acids and, therefore, might be slightly better at facilitating muscle protein synthesis.

The good news is this: After comparing the effects of both proteins on body composition and performance in female athletes, researchers from the Exercise and Performance Nutrition Laboratory at the University of South Florida found that whey and casein had similar positive effects. Females were found to experience benefits using both supplements, including an increase in performance markers from consuming protein after resistance training and a decreased body fat composition.

SOURCES:

https://www.muscleandstrength.com/expert-guides/casein-protein

http://dailyburn.com/life/health/best-protein-powder-whey-casein-vegan/

http://www.mensfitness.com/nutrition/supplements/5-benefits-of-casein-protein

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HEALTH BENEFITS OF WHEY PROTEIN

While at the gym last Friday I encountered a young man who had heard plenty about the effect of whey proteins in muscle building. He asked me to affirm and I told him the much I could. It struck me then that plenty people don’t know much about whey and it’s health benefits. Where is whey contained and what does it do for you?. Milk is made of two proteins, casein and whey and right here we are going to focus on whey. Casein would come later. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.

Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as a supplement, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.

Whey protein is a mixture of the following:

*Beta-lactoglobulin
*Alpha-lactalbumin
*Bovine serum albumin
*Immunoglobins.

Whey Protein Types:

There are three primary types of whey protein :
Whey protein concentrate (WPC), 
Whey protein isolate (WPI), and 
Whey protein hydrolysate (WPH). 

Whey protein concentrate : WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%

Whey protein isolate:  WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein

Whey protein hydrolysate: WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals. This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese). The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower. The protein powder is then ready to be packaged and consumed.

Possible Health Benefits of Whey Protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Please Note that many of these potential benefits are based on single studies and more evidence is required before making definitive judgement.

Whey Protein Promotes Muscle Growth

Muscle mass naturally declines with age. This usually leads to fat gain and raises the risk of many chronic diseases associated with obessity including high blood pressure and diabetes. However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of proper exercise and adequate diet. Strength training coupled with the consumption of high-protein foods or protein supplements has been shown to be an effective preventive strategy. Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine which is the most growth-promoting (anabolic) of the amino acids.

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body. Whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy.

Lowering Cholesterol

According to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”

Asthma

Whey protein could improve immune response in children with asthma. A study  published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response.

Whey Protein May Lower Blood Pressure

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease and numerous studies have linked the consumption of dairy products with reduced blood pressure. This effect could been attributed to a family of bioactive peptides in milk, so-called “angiotensin-converting-enzyme inhibitors” (ACE-inhibitors). In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.

A limited number of human studies have investigated the effect of whey proteins on blood pressure anyway, and many experts consider the evidence to be inconclusive. One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Casein  has similar effects .

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Whey Protein May Enhance the Body’s Antioxidant Defenses

Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases. One of the most important antioxidants in humans is glutathione.

Unlike most antioxidants we get from the diet, glutathione is produced by the body. In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply. For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses . A number of studies in both humans and rodents have discovered that whey proteins may reduce oxidative stress and increase levels of glutathione 

Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger and Aid Weight Loss.

Satiety is a term used to describe the feeling of fullness we experience after eating a meal. It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat. Some foods are more satiating than others, an effect which is partly mediated by their macronutrient (protein, carb, fat) composition of which protein is by far the most filling of the three. However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy.
These properties make it particularly useful for those who need to eat fewer calories and lose weight.

A study published in the journal Clinical and Investigative Medicine1 found that whey protein may help reduce weight loss among HIV-positive patients.

Recent developments on whey protein:

The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults
New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes. The study, which appears in ACS’ Journal of Proteome Research, examined how different protein sources affect metabolism.
*Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass .

*Research published in the March/April 2014 issue of the Journal of the American College of Nutrition showed that whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.

*Researchers from Tel Aviv University have suggested that consuming whey protein before meals may reduce blood sugar spikes. Specifically, they state that a whey protein drink before breakfast can help control erratic glucose levels associated with type 2 diabetes.

Whey Protein Risks?

Generally, most of the complications associated with whey protein intake have to do with digestive issues, such as bloating, headaches, cramps and fatigue. None of these are generally considered life-threatening, more so than annoying complications. Most of the literature has shown that if you’re experiencing any of have these symptoms, they are most likely due to either the lactose (found more in Whey Protein Concentrate) or sweeteners used more so than the whey protein itself. With that said, there are different methods of whey production, such as ion-exchanged that can influence how well your body can utilize the protein, leading to improper digestion of the whey itself.

The biggest fear often expressed about whey protein intake is that too much protein is “bad for the kidneys.” Research though has shown this is not true at all in healthy individuals. For those with known kidney disease, high protein diets can exacerbate pre-existing conditions. Healthy individuals, without any underlying or unknown kidney disease have nothing to worry about with higher intakes of protein. What does occur with higher protein intakes is your body adapts to the increase in protein by increasing glomerular filtration rates (which means more fluid passes by your kidneys and there’s an increase in urine production).

Sources:

https://draxe.com/casein-protein/

https://authoritynutrition.com/10-health-benefits-of-whey-protein/

http://www.builtlean.com/2012/03/16/whey-protein/

http://www.medicalnewstoday.com/articles/263371.php?page=2

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