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Spirulina 101: What Is It & What Makes It A Superfood

Tag: wellness

Spirulina 101: What Is It & What Makes It A Superfood

Spirulina is one of the most popular and well-regarded dietary supplements to ever exist in the market.

For a good reason, it is highly saleable and sought-after. Historically, it was used as an endurance-booster. Today, however, spirulina’s selling point focused on its wholesome ability to promote overall health.

Here’s everything you should know about this nutrient-dense superfood.

 

What is Spirulina?

 

Spirulina is a type of blue-green algae, also known as cyanobacteria. It is believed to be one of the oldest life forms on Earth, first appearing on Earth’s surface 3.5 billion years ago and first consumed by the Aztecs during the 16th century.

As it exclusively grows in the water environment, spirulina has an odd taste and smell. Many people find it savory like seaweed or fresh spinach, yet its intense earthiness can also make it taste like the ocean.

Spirulina boasts many nutritional values. It has high protein and vitamin content but beyond its nutritional value, spirulina is also used in complementary and alternative medicine to treat a number of health conditions.

 

Why is it hailed as a superfood?

 

Spirulina is among the most documented microalgae used as food. As it continues to flood the market in powder and supplement form, more and more people are starting to grow curious on why it is dubbed as a superfood. Here’s basically why.

 

1. Excellent nutritional profile

 

This tiny alga is extremely high in nutrients. In fact, a 7-gram powder contains:

  • 20 calories
  • 02 g of protein
  • 67 g of carbohydrate
  • 54 g of fat
  • 8 milligrams (mg) of calcium
  • 2 mg of iron
  • 14 mg of magnesium
  • 8 mg of phosphorus
  • 95 mg of potassium
  • 73 mg of sodium
  • 7 mg of vitamin C

Plus, it has no notable side effects and can be used effectively up to 10 grams per day.

 

2. Management of diabetes

 

High blood glucose is associated with many health complications. One of which is diabetes, a disease that affects about 422 million people and is among the leading causes of mortality worldwide.

Though more research is needed, spirulina has shown promising potential in managing symptoms of diabetes.

In a 2017 animal study, researchers gave mice with type 1 diabetes spirulina extract orally. The study revealed that the mice showed lower blood sugars, higher insulin levels, and improved liver enzyme markers.

A 2013 Indian study also supported the benefits of spirulina in type 2 diabetes. 25 patients with type 2 diabetes were given 2 grams of spirulina each day for two months in which improved blood sugar and lipid profiles were noted over the period of the research.

 

3. Prevention of heart disease

 

High blood pressure and cholesterol levels are both markers of cardiovascular problems. Spirulina has been proven to reduce both of these risk factors.

Spirulina contains active compounds that lower levels of total cholesterol, low-density lipoprotein (LDL) cholesterol and triglycerides significantly. It can also reduce inflammation and protect the body against oxidative stress. This led to a rapidly growing interest in its supplement form as an alternative to conventional drugs for cardiovascular problems.

 

4. Supports gut health

 

We all know how our gut affects almost every function of our body. And if you are health-conscious, let me give you a reason why this wonder algae deserves a spot on your diet.

Spirulina has prebiotic properties. A 2017 study on older mice showed it helped preserve gut function during aging and may help maintain a healthy gastrointestinal microbial community.

As you may have guessed already, a healthy gut is a healthy immune system. This makes spirulina also an ultimate immune system boosting food.

More studies are needed but current literature supports spirulina’s superior benefits to both human and animal gut health.

 

 

Spirulina is indeed a healthful superfood worthy of its title. In light of its long history as a food, experts are considering it generally safe yet still not recommended as a replacement to prescription drugs in treating certain diseases.

8 Best Foods to Cheat Your Way to Aging, Say Dietitians

The fountain of youth may only exist in movies and fairy tales. But there are actually foods that can promise basically the same.

While youth has been hugely associated with smooth, glowing skin, it also indicates strong bones and muscles, good senses, optimal brain function and fast metabolism.

To help you know what to eat to cheat your way to aging, here are 10 foods most recommended and approved by dietitians.

 

 

1. Papaya

 

Let’s begin by defeating the visible signs of aging!

Papaya offers a wide range of vitamins, minerals and antioxidants that work together to delay skin damage and wrinkling. It is rich in the antioxidant lycopene that fights free radicals to help prevent skin discoloration, texture change and fine lines associated with aging

What’s more, papaya contains the enzyme papain which is used in many exfoliating products to shed dead skin cells, leaving you with a firmer, plumper and more radiant skin.

 

2. Blueberries

 

Our cognitive function declines with age. These include areas in remembering, planning, decision-making and more.

In a 20-year Harvard study, it has been shown that eating blueberries at least once a week may slow down cognitive aging by up to two-and-a-half years. The mechanism relies on compounds found in blueberries that help generate new nerve cells in your brain.

 

3. Broccoli

 

In essence, broccoli is a powerhouse of youth. It is a notable source of vitamin C, an antioxidant vital in the synthesis of collagen.

Collagen is a major component of connective tissues that make up several parts of our body. Increased production of collagen means improved skin elasticity, less brittle nails, healthier hair, and increased bone mineral density.

 

4. Nuts

 

Walnuts. Cashews. Almonds. No matter which nut you choose, they’re all perfect for anti-aging.

Nuts are a rich source of vitamin E which is integral in repairing skin tissues and preventing UV-induced free radical damage to skin. They also contain omega-3s, fats that are important for learning and memory and may help ward off Alzheimer’s disease.

 

5. Greek Yogurt

 

Greek yogurt is another winning food in fighting skin conditions like eczema and wrinkles. It has probiotics that help restore your skin’s natural barriers and promotes gut health.

As many of us may not realize, poor gut health is intricately linked with skin disorders. Thus, improving your gut bacteria is critical in maintaining a youthful, glowing skin.

 

6. Salmon

 

Consumption of fatty fish like salmon has been postulated to reduce your risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults.

Fatty fish contains docosahexaenoic acid (DHA), the most abundant omega-3 fatty acid in the retina of the eye which helps preserve vision and relieve dry eyes.

 

7. Fortified Soy Milk

 

Fortified soy milk gives you as much calcium as cow’s milk plus all its added nutrients. It’s great for bone health and is also rich in protein that helps maintain muscle mass that you begin to lose as you age.

Moreover, soy milk is a great source of vitamin b12 which plays a major role in preventing loss of neurons in the brain associated with dementia and memory loss.

 

8. Dark Chocolates

 

Dark chocolate is an infamous food proven to slow down and reverse signs of skin aging.

Flavonoids in dark chocolates can protect against sun damage, improve  blood flow to the skin and prevent your skin from developing dark spots, pigmentations and fine lines.

Further, it can also enhance your skin’s ability to retain mixture which can reduce the appearance of wrinkles.

 

 

 

Aging is an inevitable part of life. The key is eating healthy so you can age gracefully and wind up the clock a little to maintain your overall health and vitality. Make sure to include these anti-aging foods in your diet to help you feel and look your best with age.

 

6 Life-Changing Hobbies To Start In Your 20s & Thrive In Your 30s

Starting new hobbies requires no certain age but is particularly important when you are in your 20s. It’s your gateway to a successful adulting and helps in establishing your career, health, identity and relationships to set yourself up for your 30s.

If you are still contemplating on what specific and wholesome hobby to get yourself into, we’ve got you covered.

Here’s a list of 6 hobbies you should start today in your 20s to hack your way to a victorious 30s.

 

1. Reading

 

Not reading in your 20s (or practically at any age) could be the biggest mistake you’d make if you want lifelong success.

Reading expands your immediate world — your perspectives, knowledge and interpretation of things. It also literally boosts intelligence and relieves stress which makes it an entertaining pastime good for your brain and mental health.

Visit your nearest bookstore or download an e-book. Take it from me, good books are everywhere and you can even read one for free.

 

2. Vlogging/Blogging

 

We all have favorite vloggers or bloggers we’ve been following for years and at some point, we’ve all been intrigued to try out creating interesting content ourselves.

For anyone in their 20s, this is a fun hobby to consider. It gives you something to look back, pokes the creative bones in you, and even helps you to connect with different kinds of audiences.  Plus, you can also monetize it in the long run.

Try it today and see where it takes you.

 

3. Dancing

 

You don’t have to be good at dancing to make it a hobby. It requires zero talent. Just move your body freely and joyfully to a song you love.

Dancing in your leisure is an effective form of physical activity that promotes a sound mind and body. If you are in your 20s, dancing is a good ecstatic release after a long week at school or work. It is an expressive way to achieve mental clarity and emotional stability that are both essential tools for better performance and productivity when you are back in the grindstone..

 

4. Growing House Plants

 

Planting seeds and watching it grow is metaphorical to starting a business which is why many young entrepreneurs find this hobby uniquely rewarding. Houseplants also give you a sense of accountability by caring for another living thing. It’s an all-encompassing hobby especially for women in their 20s.

 

5. Journaling

 

Your 20s can be extremely busy. Journaling is an incredible way to input, track and reflect on your goals and basically just document your day. And it is not just for 10-year old girls.

Particularly if you are very visual and tend to forget your to-dos easily, journaling can be very perky. You’d be surprised by how useful and therapeutic it is to just put everything — your thoughts, tasks and goals — into a paper.

 

6. Practicing Mindfulness

 

Your 20s is probably the best time to start meditation, yoga and positive affirmation. The transition to adulthood can be harrowing and it is the time when our mind wanders a lot due to so many things going on simultaneously.

Practicing mindfulness can help you manage stress, improve focus, and increase your sense of well-being.

 

 

 

In between the hustle and bustles of your 20s, it is also important to take some time off from the demands of life and just enjoy a spare time that is not only fun but is also wholesome. Consider trying out one from our suggestion list and see how one hobby can change your life dramatically.

 

 

Culprits of Chronic Fatigue: 5 Common Causes of Extreme & Constant Tiredness

Too tired to function?

Everyone feels tired from time to time. But if you are getting enough sleep and your lethargy seems not to drift with a nap, you need to get to the bottom of what’s causing it.

 

Read on to find out what your constant tiredness is possibly trying to tell you.

 

What is Chronic Fatigue?


By definition, fatigue is the feeling of constant tiredness or weakness. It is not limited to physical signs, however, and could be mental or a working combination of both.

Fatigue can happen to everyone but lack of energy that goes on for a long time is not normal. 

In most healthy individuals, feelings of tiredness can be quickly relieved by sleeping, resting or eating. Nonetheless, chronic fatigue that persists for six months or longer can be a sign of concern and can cause a vast range of physical and mental symptoms including:

  • extreme tiredness or sleepiness
  • headache
  • drowsiness
  • muscle weakness
  • slowed reflexes
  • unrefreshing sleep
  • impaired judgment
  • irritability
  • appetite loss
  • reduced immune system function
  • blurry vision
  • memory problems
  • difficulty concentrating
  • hallucinations
  • low motivation

 

Common Causes of Chronic Fatigue

 

A wide range of causes can trigger chronic fatigue and they can work in combination. Here are 5 of the potential reasons for your persistent and unrelenting exhaustion.

 

1. Post-Viral Syndrome


The body may experience lack of energy and tiredness after fighting an infection. However, some people may experience prolonged symptoms of weakness even after the infection has gone. This is called post-viral fatigue or post-viral syndrome.

Chronic fatigue that is triggered by this condition have their origins in the infection. Some experts believe that it may be due to the lingering effects of the virus as the body continues to clear it out.

 

2. Hormonal Imbalance


Fatigue is one of the most prevalent symptoms of hormonal imbalance. It is known that abnormal levels of hormones particularly produced in the hypothalamus, pituitary and adrenal glands caused chronic tiredness. Anyhow, ongoing research is still investigating its exact mechanism.

 

3. Impaired Immune System


Researchers report that a malfunctioning immune system may result in chronic fatigue. 

In response to an infection that has passed, the immune system may fail to slow down and continue to pump out large amounts of cytokines. This cytokine surge and dysregulation induces a wide array of bodily changes of which includes chronic fatigue.

 

4. Sedentary Lifestyle


Leading a sedentary lifestyle can increase your risk of developing chronic fatigue.
Not getting enough exercise and physical activity causes deconditioning of the body’s musculoskeletal and cardiovascular systems. 

In contrast, exercise has been shown to help reverse fatigue associated with all kinds of medical conditions, from cancer to autoimmune diseases to depression.

 

5. Burnout


While burnout and chronic fatigue are generally considered distinct, they often come together especially in working adults. This 24/7 culture can make it difficult for many of us to rest with zero to little chance to recharge. As a result, our mind and bodies constantly run dangerously low resulting in further psychological and physical complications.

 


It is difficult to thrive and enjoy the things you love when you are persistently accompanied with lack of energy and exhaustion. If you feel like your symptoms are getting out of hand, consult your doctor for proper diagnosis and intervention. 

Constipated And Looking for Relief? Here Are 6 Foods to Help You Finally Poop Again

If you are in this article, chances are you too are familiar with that annoying feeling of wanting to poop desperately but your stool seems to refuse stubbornly.

Constipation is  no joke as a nuisance but is pretty much common to everyone. In fact, it is one of the most frequent gastrointestinal complaints, affecting 1 out of 5 people in Australia.

Symptoms include infrequent bowel movement of less than three times a week, lumpy or dry stools, and a feeling that you have not completely emptied your bowel.

Causes and risk factors may vary but fortunately, there are certain foods that can help you find relief.

 

Here are 6 foods to keep your bowel movement regular and make your toilet trips victorious.

 

 

1. Apples


This fruit could pass as a remedy for almost all your health problems and this includes constipation. 

Apples are rich in fiber with 4.8 grams on a medium-size with the skin on. It contains soluble fiber in the form of pectin which is rapidly fermented by bacteria in the gut to form short-chain fatty acids.  These fatty acids can pull water into the colon, softening the stool and accelerating stool movement through the intestines.

 

2. Prunes


Prunes or dried plums have quite earned a reputation as a powerful natural fix for constipation. The insoluble fiber, known as cellulose, in this small, dried fruit is notorious for increasing the amount of water in the stool.

Moreover, prunes also contain the natural laxative sorbitol, a sugar alcohol that pulls water into the large intestines to help loosen hard stools so that they can move through the digestive tract more easily.

 

3. Kiwi


One kiwi contains about 2.5 gram of fiber or 9% of the recommended daily intake. According to a study, two kiwis a day can increase frequencies of bowel movement and expedite colonic transit time.

Kiwis are also loaded with actinidin, a digestive enzyme that breaks down protein, improves gastric emptying and induces normal bowel movement with no adverse effects.

 

4. Spinach


While there are a lot of vegetables that can help you fight constipation, spinach is an honorable mention. It is high in fiber and magnesium, both of which are proven to treat and prevent problematic bowel movement by drawing water into the intestines and softening stools. 

Magnesium is also often found in laxatives but consuming it from food may produce less apparent side effects.

 

5. Broccoli


Another green leafy vegetable nailing this list is broccoli.

Broccoli is packed with sulforaphane, a substance known to promote gut health and ease digestion. Sulforaphane inhibits the overgrowth of anaerobic microflora which interferes with healthy digestion and protects the gastrointestinal tract from oxidative stress. This mechanism can help improve defecation with no side effects according to research.

 

6. Green Tea


Green tea is one of the most well-known antidotes for constipation. Credits to its caffeine content which can stimulate the muscles in your digestive system to contract and cause a bowel movement. It can also eliminate toxins and waste from the body.

Additionally, hot beverages can also cause the blood vessels in the digestive system to dilate and improve bowel movement. 

It is not all good news, however. In some cases, green tea, in high doses, can also cause the reverse and lead to further bowel problems.

 

We all get frustrated over unsuccessful toilet sessions at times so it’s always a good idea to have your kitchen equipped with the right foods to help you find relief. In addition to a good diet (preferably high in fiber), proper hydration and regular exercise are also essential factors to prevent constipation in the long run. 

7 Mood-Boosting Foods to Help You Feel Your Best Everyday

It’s very normal not to feel your best everyday, and sometimes you may need to make a conscious effort to alter your inner state. 

While there are a lot of ways to uplift your spirit, your food choices can also have a say.

People often eat food to feel better, but there’s actually more than the happiness it gives in every bite. Inside your gut, they do more work than fill your stomach.

Here are 7 foods approved by science to help you feel lighter, better and happier.

 

1. Dark Chocolate


Nothing comes first to chocolates when it comes to comfort food. It’s loved by many for a good reason.

Dark chocolates, in particular, contain some psychoactive ingredients that produce feel-good reactions. One of which is theobromine, a compound that has many stimulant effects on the human brain. Theobromine is responsible for that well-known lift from eating chocolates that we are all familiar with.

Moreover, dark chocolate is also loaded with anandamide, a cannabinoid that has been shown in clinical trials to reduce anxiety, and phenylethylamine, a chemical which stimulates the brain’s pleasure centers and which is released when we fall in love. 

Dark chocolate is indeed a ‘pleasure drug’!

 

2. Salmon


Feeling a little down? Maybe it’s time to go to your nearest wet market and get a fatty fish in your basket.

Salmon, along with tuna, sardines and mackerel, is rich in omega-3s which are highly known to lower levels of depression. Omega-3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), in specific, have been widely researched to regulate mood, help with symptoms of depression and promote mental health.

 

3. Kimchi


When your gut is happy, so is your brain.

Fermented food such as kimchi is packed with healthy bacteria called probiotics which are not only good for your digestion but also for mood regulation. 

The more good bacteria you eat, the more diverse your gut microbes which is beneficial to the production of serotonin, a chemical messenger that acts as mood stabilizer and is linked to feeling good and living longer.


4. Banana


Often called a ‘happy fruit’, bananas are a good source of tryptophan, an essential amino acid that gets converted in the body into serotonin. It also has three natural sugars
— sucrose, fructose and glucose — that give you a substantial boost of energy and help you prevent a wide range of diseases.


5. Berries


Promising studies suggest that having more fruits and vegetables in your diet can lower your risk of depression.

One most notable on the list are berries.  Berries have a very good amount of antioxidants. Antioxidants go around in your body fixing cells so they function properly. 

According to experts, anxiety and depression are correlated with a lowered total antioxidant state. Thus, increasing your antioxidant intake through your diet is beneficial to the overall stability of your mental and emotional state.


6. Tomatoes


There are a lot of good reasons to incorporate tomatoes in your meals but let me enumerate two. 

First, tomatoes contain folic acid, a B vitamin that prevents excess of homocysteine which inhibits the production of important happy chemicals in the body including serotonin, dopamine and norepinephrine. 

Second, it is rich in alpha-lipoic acid, an antioxidant that is used to break down carbohydrates and make energy.

These two work hand in hand to improve your mood while boosting your energy. 

 

7. Beans


Beans are incredibly high in protein and fiber, both of which are good in evening out your blood sugar levels. Interestingly, a spike in your blood sugar can affect your mood negatively. Hence, any food that keeps your blood sugar on track is your friend.

 

Our mood and emotions may be complex but making small steps towards feeling our best may be as simple as eating healthy. What you eat matters. Grab one food from our mood-boosting food list today and help yourself brighten up your day.

5 Food Trends We’ve Been Loving for Years & Why They’re Here to Stay

Nearly every year, new food trends on eating and cooking are popping. But after stressful years of adapting to life with the pandemic, people have turned to food more than ever and food trends have been rapidly changing like never before.

Nonetheless, there are a few that remained golden in the mainstream. 

Here are 5 food trends that have stood the test of time and why people are refusing to desert them in the frontline.

 

1. Lifestyle Trend: Flexitarianism

 

If eliminating meat altogether is not an option for you, the flexitarian diet could be your closest choice.

First coined in 1998, flexitarianism involves conspicuously cutting down on the amount of meat without completely removing it from your diet let’s say once in a while or only on the weekends. The aim is to allow more space for plant-based meals.

In Australia alone, 42 percent of people are eating less meat or none at all in 2019, with 20 percent of this group identifying themselves as flexitarian. 

This trend has been on the rise and more and more people are embracing it.

 

 

2. Ingredient Trend: Plant-Based Burgers

 

Plant-based burgers have been making loud buzzes in consumers for decades already and the fast food industry seems to know the assignment as an increasing number of popular chains are launching their own version of it. 

Ingredients are made from plants to create a meaty-like patty that satisfies like beef. It is lower in saturated fat than real meat and is high in fiber. 

If you haven’t tried one yet, definitely run to the nearest restaurant in your area or if it’s not available, you can also make it yourself.

 

 

3. Meal Prep Trend: Takeout

 

As in-person dining returns in most food chains, people seem to continue using takeout and delivery. 

Delivery services became a lifeline for businesses during the pandemic but as cases are dropping, people are still preferring to have their food delivered at home or in the workplace.

It’s probably one of the most convenient ways to eat what you want without having to clean up and consume time from preparing your meal.

 

 

4. Beverage Trend: Milk Alternatives


Dairy-free alternatives have been flooding the milk section in groceries for years already but the industry seems to keep on pressing with new options nonstop. From the classic coconut, soy and almond milk to newcomers hazelnut, hemp and oat milk, lactose intolerant consumers are just loving it.

 

 

5. Kitchen Appliance Trend: Air Fryer


Everybody seems to be talking and posting about it. 

Air fryers have been on the radar since it was first introduced in 2010. This handy cooking appliance does not require oil at all in cooking. It allows you to prepare low-fat meals without sacrificing the crunch, the crisp and the taste.

It allows you to enjoy your food guilt-free and hassle-free!

 

Food trends come and go but some may earn a long-term seat in our eating and cooking adventures. If you haven’t found one that you love yet, try out one from our list and get inspired.

6 Romantic Dinner Ideas for Your Next At-Home Date Night

As much as we love luxurious date nights at fancy restaurants, cooking together and eating the meal you prepared at home is just as romantic and special.

Plus, if acts of service is your love language, you’d most likely agree that preparing food for your loved one comes second to none in expressing your affection for them.

So if you want to impress your significant other without ordering take outs, here are 6 dinner ideas for two you can pull off at home.

 

 

1. Creamy Garlic Shrimp

 

Coated in rustic and buttery sauce, this mouthwatering shrimp recipe is an absolute favorite for many. It’s a deliciously easy recipe you can prepare in 15 minutes. Pair it with a light Chardonnay or Pinot Gris for a more intimate dinner at home experience.

 

 

2. Honey Garlic Glazed Salmon

 

Ready in under 25 minutes, this sticky sweet and garlicky salmon recipe never disappoints and will make your other half fall in love with you over again. It’s a hearty meal loaded with Omega 3s, protein and vitamins so you don’t only enjoy the moment but also its health benefits.

 

 

3. Chicken Parmesan

 

Heads up, cheese lovers! 

Chicken parmesan, also known as chicken parmigiana, is one of the best chicken recipes you can serve for your next home dine-in. Smothered in rich homemade tomato sauce and melted mozzarella cheese, this chicken dinner will guarantee you the best date night you and your partner will never forget.

 

 

4. Chicken Marsala

 

A total crowd favorite perfect for your next dinner date.

Chicken Marsala is one of the most sought-after dishes in restaurants that you can actually prepare at home like a pro. It’s made with golden, crispy, pan-fried chicken, a mushroom-filled creamy Marsala wine sauce and a good kick of garlic. It’s so addictive, you and your partner will surely make it time and time again.

 

 

5. Mascarpone Pesto Pasta

 

Who would refuse pasta for dinner on a date night? 

But out of all the pasta recipes out there, mascarpone pesto pasta is the easiest and tastiest creamy pasta you can make that can rival any dish from restaurants. It’s made with simple ingredients including mascarpone cheese, basil pesto, and tomatoes.

 

 

6. Yellow Curry Mussels

 

Creamy, spicy and savory this delicious seafood recipe is a must-try for an intimate dinner night! Packed with curry and fragrant spices, it’s bursting with flavors and taste. You can serve it with a side of crusty bread or overtop of rice or pasta. It’s quick and easy yet fancy enough for a special meal. 

 

 

Cooking at home adds love to the food you eat together with your significant other. So if you are looking for something delicious, fancy and comforting yet something you can easily prepare at home for an upcoming date night these 6 dinner ideas surely won’t fail. 

Turmeric vs Curcumin Supplement: Which is Better?

Turmeric, as we all know, is a widely used spice in culinary and traditional medicine. It is a major ingredient in various Asian cuisines and is highly esteemed for its anti-inflammatory properties.

As also one of the most effective nutritional supplements in existence, many researches have supported its powerful benefits to the mind and body. Recently, a compound found in turmeric called curcumin has caught the eyes of many and is now also available as a food supplement.

Depending on your needs and health objectives, which supplement is best for you? Read on to find out.

 

What Are Turmeric And Curcumin?

 

Outside the world of Ayurvedic and traditional medicine, turmeric is most popularly known as a spice that gives curry its yellow color.

Turmeric comes from the root of Curcuma longa, a flowering plant perennial to the ginger family. It contains many plant substances but one group, named curcuminoids, stands out distinguishably for its medicinal properties.

Three of the most notable curcuminoids are curcumin,  demethoxycurcumin and bisdemethoxycurcumin. Out of these three, curcumin is said to be the most active ingredient and most beneficial to our health.

 

Benefits Turmeric And Curcumin Have In Common

 

As soon as science started to anchor claims on its health-promoting effects, turmeric and curcumin, in the form of supplements, began to sell  like hot cakes in the market. 

Here are some of the areas in which both turmeric and curcumin have shown clear benefits.

  • Heart disease
  • Obesity
  • Diabetes
  • Osteoarthritis
  • Liver damage
  • Cancer
  • Alzheimer’s disease
  • Parkinson’s disease
  • Depression

 

Should You Take A Turmeric Supplement or Just Opt for Curcumin?

 

According to research, although much of the credit for the health benefits of turmeric goes to curcumin, turmeric may have some health benefits not attributed to curcumin.

If fungal growth or tumor cells are your concern, you may get greater benefits by taking turmeric instead of curcumin as the compound curdione in turmeric has stronger fungal-inhibitory effect than curcumin. 

Meanwhile, there are also specific conditions such as type 2 diabetes and osteoporosis in which isolating curcumin from turmeric may produce more substantial effects. Thanks to its strong antioxidant and anti-inflammatory properties.

 

 

Although there is no official consensus on which supplement is better, when choosing one, always opt for a formula that has been clinically tested and proven. For better absorption, also check if it has black pepper and only take it in recommended doses. 

5 Apps You Can Install On Your Phone for Anxiety Relief

Is anxiety getting in your way?

Everyone feels anxious from time to time. It’s an extremely common yet nonetheless very disruptive experience. 

And while therapy with a professional is a huge help, having the right coping tools accessible directly on your hand is also pretty much a considerable add-on in between sessions.

 

Here are 5 of our favorite apps for anxiety that are practically life-changing.

 

 

1. Sanvello

 

  • Android Rating: 4.9/5.0
  • iPhone Rating: 4.8/5.0

 

Sanvello is a comprehensive app that uses principles of Cognitive-Behavioral Therapy (CBT) to help with symptoms of stress, depression and anxiety. It offers features specific to your needs with exercises that include articles, videos, guided meditations and mood trackers. This app also allows you to connect with other users by posting, liking and chatting in their community message board. 

A 2019 research on this app has shown that participants who used the app for 1 month have demonstrated a significant reduction in depression, stress and anxiety and an increase in self-efficacy. 

No wonder why users are happy!

 

 

2. MindShift CBT 

 

  • Android Rating: 4.1/5.0
  • iPhone Rating: 4.8/5.0

 

Like Sanvello, this app is also based on the scientifically proven strategy of CBT. It provides information on common sources and symptoms of anxiety and has a checklist for users to identify the types of anxiety dominant to them.

It enables peer-to-peer support and also deals with anxiety-related issues like perfectionism, worry, panic and conflict.

In 2019, a study on this app showed that participants with 3 weeks of app use had reported reduction in somatic anxiety and depressive symptoms.

 

 

3. Calm

 

  • Android Rating: 4.6/5.0
  • iPhone Rating: 4.7/5.0

 

Calm is basically an app for mindful meditation. It is stacked with focused meditation programs, scenic photos and sleep stories that you can have unlimited access to after subscribing. 

One study has shown that using calm for 8 weeks can result in positive outcomes in stress, mindfulness and self-compassion.

 

 

4. Wysa

 

  • Android Rating: 4.9/5.0
  • iPhone Rating: 4.9/5.0

 

This mobile app is a game-changer.

It utilizes artificially intelligent (AI) chatbots that coaches users to better cope with daily stressors. You can either choose to vent to Wysa or complete other self-care activities. It is not only limited to anxiety relief but is also designed for depression, sleep, and issues facing the LGBTQ+ community. Aside from chatting with Wysa, users also have the option to connect with a licensed therapist through the app. 

It’s all and more that you need for better mental health.

 

 

5. Headspace

 

  • Android Rating: 4.6/5.0
  • iPhone Rating: 4.9/5.0

 

Generally, Headspace aims to improve mood and concentration, increase productivity and reduce anxiety. It is also a well-developed app that offers meditation programs for adults and children with evidence-based principles. Some of its additional features include meditation reminders and a timeline of your meditation practice so you stay motivated in your journey.

A study on women with breast cancer who are assigned to use Headspace reported higher quality of life compared to the control group. 

It’s one of the best you can get for anxiety reduction!

 

 

 

Although these technologies can help, it is never a replacement for professional counseling or therapy for more severe anxiety problems. Nevertheless, it could act as a supplementary or intermediate support system that is low-cost, handy and potentially effective.