Maintaining Youthful Skin In Your 20's: Vital Things To Note

Story From Penelope Andersan

If we start taking care of our skin early, youthful glowing skin is easier to get than you'd think. There are many effective preventative measures from lifestyle choices to injectables that anyone can (and should) adopt.

As we get older, youthful glowing skin can be seen as a luxury wasted on the young, but if we start taking care of our skin early, it's easier to get than you'd think. The critical period after adolescent acne and before signs of aging show up is the best time to start taking steps to preserve the glowing skin of youth.

We spoke to Beverly Hills dermatologist Jeanette Black, MD to find out the most effective steps 20-somethings can take to preserve their skin in the long run. It turns out there are many effective preventative measures from lifestyle choices to injectables that anyone can (and should) adopt.

It's Never Too Early for Prevention

Until recently, the focus of anti-aging treatments has been on treating signs of aging once they have appeared, but millennials are leading the charge in a more preventative approach to their health and skin care. Dr. Black says that prevention can start as early as childhood by parents applying sunscreen to prevent sun damage and the habit should carry on into teenage years and adulthood.

“I always counsel young parents to apply sunscreen on their children regularly and it is also important to teach older children and young adults about the benefits of wearing daily sunscreen," she says. This is the best preventative measure anyone can take to combat the signs of aging and it is never too early to start.

”Protecting skin against UV exposure is not only useful for preventing signs of aging, it is also important to avoid skin cancer," says Dr. Black. She recommends applying sunscreen with an SPF of at least 30 on a daily basis to all exposed skin, but particularly on areas prone to sun exposure like the face, neck and chest.

Lightweight gel and cream formulas specifically made for daily use can be beneficial for those who feel that regular sunscreen can be too heavy. With all the options in the market today, there is something for everyone and “the best sunscreen is the one that you will actually wear," says Dr. Black.

Create a Skincare Routine That Works for You

Your twenties is the best time to get in the habit of taking care of your skin by developing a regular skincare routine. But don't feel pressure to go overboard. According to Dr. Black, it's best to keep things simple. “In general, it is important to understand what ingredients you are using in your skin care products and what potential benefits and risks come with them," she says.

"Young patients might experience acne or begin to develop sensitivities or allergic reactions to certain ingredients.” It’s important to learn how active ingredients in skin care work for you at an early age, so you can adapt as your skin ages and develops different needs. An ideal, and simple, skin care routine for a 20-something is cleanser, toner, eye cream, a moisturizing cream at night, and an SPF moisturizer in the morning. If you have specific skin complaints, you can add in targeted serums, but Dr. Black stresses that keeping things simple is key for young skin and can help develop good habits.

One ingredient to consider adding your routine if you want extra fire power is a retinol or retinoid. Many acne treatments contain these ingredients and people tend to pick them up during their teenage years, but stop using them as their skin improves with age. Consistent use helps in skin cell turnover and the release of dead skin cells, both of which offer great cosmetic benefits. Retinoids have been shown to help prevent signs of aging, improve skin texture, and yes, control breakouts. Look for a serum or cream that contains retinol or a retinoid and gradually add it to your routine (they can sometimes cause irritation if introduced too fast).

Preventative Injectables

Botox® (botulinum toxin) is not only used to treat visible signs of aging, it can also be helpful as a preventative treatment for patients in their 20's. “Botulinum toxin injections are used to minimize excessive facial movements that lead to etched-in fine lines in the skin," says Dr. Black. "Depending on the patient’s facial muscles and anatomy, botulinum toxin treatments may be initiated at a range of different ages. Patients with strong muscle movements may seek treatment years before someone with less dynamic muscle movements.”

If you're considering treatment, ask a dermatologist to check your skin and muscle movements and advise if any particular areas should be treated preventatively. “Many patients in their 60’s, 70’s, and 80’s tell me how much they wish they had access to preventative cosmetic botulinum toxins when they were younger and first started noticing lines on their skin," says Dr. Black.

As the popularity of preventative injectables grows, the desired result from these treatments is different for younger patients. It is not about reversing visible lines but about preventing their appearance in the first place. There are other non-invasive treatments that can help preserve youthful looking skin as well. "In-office resurfacing with chemical peels and laser treatments can help to restore damaged skin," says Dr. Black. These non-invasive procedures can help control the natural aging process, especially when done regularly over time.

Pay Attention To Your Skin

There is a tendency to be complacent when your skin looks great, like in your 20's, before signs of aging start to appear. But Dr. Black says we should pay attention to our skin as an indicator of what is going on inside our bodies too.

“Our skin is the 'check engine' light for our bodies and healthy skin is beautiful skin," she says. "Our skin has innate regenerative healing abilities, but it is only as healthy as we are. Healthy diets and avoiding tobacco use and excessive alcohol consumption can help our skin to look its best. Regular exercise can keep our circulation optimal and that is important for our skin as well.

Our skin also needs to have a healthy supply of nutrients.” Any steps you’re taking (or not) to look after yourself physically and mentally can also show in your skin. Regular detoxes may be helpful when looking to maintain youthful skin. Cutting out caffeine, soy and refined sugar can help give your skin a break and allow it to recover naturally if you've noticed inflammation or breakouts. Including other common foods can be added to your diet to take care of your skin from the inside out:

• Avocados are rich in monounsaturated fatty acids which can reduce signs of aging skin.
• Dark chocolate contains antioxidant flavonoids that fight free radicals and as a result can help to protect skin from sun damage.
• Lentils are rich in iron and protein, both of which are vital for maintaining glowing and youthful looking skin.
• Chia seeds contain protein, fiber and high levels of Omega 3, all of which are necessary for healthy skin.
• Almonds have high levels of flavonoids and vitamin E which can both act as antioxidants.

Know Your History

"Be aware of your family history of skin cancers and other skin issues," says Dr. Black. "Knowing your risks can be important. For instance, many patients choose to screen for skin cancers more frequently if there is significant family history. These kinds of risks could additionally make the use of certain products like sunscreen even more necessary.”

Ask your family about any skin conditions you could be genetically predisposed to. It is important to always discuss possible conditions with your dermatologist as they may impact suggested treatment plans. If you take good care of your skin from an early age, there is nothing to say you will not be able to protect yourself from any of these conditions by working closely with a dermatologist and following a good skin care routine.

Penelope Andersan is from the Content Partnerships Team of The AEDITION, an online publication created by new, aesthetic enhancement platform AEDIT. AEDIT is a next-generation, go-to source for anyone looking to continue or begin their medial aesthetic journey.

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Are Calories In Red Wine Worth It?

With everything we unapologetically give to our body, moderation is key. The same goes for delicious, red wine. Here is a breakdown of calories in red wine, and why a glass of red isn’t the worst thing to treat yourself with:

First of all, let’s talk about the bad.

How many calories are in red wine?

One glass of red wine has between 100 and 150 calories. The sweeter the wine, the closer it gets to having 150 calories. So stick with dry red wines if you want to keep the calorie count low.

A 750ml bottle of red wine has between 400-600 calories.

Alcohol has a high calorie content (158.8 calories per ounce) and since red wine is part alcohol… well you know where I am going with this.

This detail alone isn’t so bad. In a 1200 calorie per day diet, saving 200 for a glass of red would be doable (I would do it!). However, it’s not the worst part.

Nature Communications published a study showing what happens to mice with ethanol in their system. The mice were given large amounts of red wine over two days and experienced an increase in appetite, as well as a decrease in energy levels and metabolism.

Other studies have also concluded that binge drinking (four glasses of wine in two hours for women and five for men) leads to binge eating, hence why the bar crowd rushes towards pizza at the end of a night out!

Before you swear off the calories in red wine, hear us out. There are a few things you can do to keep your favorite vino in your diet AND stay fit, we promise!

So, first things first…

 Moderate Your Wine Intake.

Those studies suggest that binge eating is more to do with an above 0.08% blood alcohol level.

The lesson: Don’t have an entire bottle of wine after work. Stick to a glass (or two!)

Adjust Your Diet for Calories in Red Wine

As we mentioned above, you can save a little room in your daily calorie consumption for that unwinding glass of red wine. Wine is composed of fruit, sugar, and alcohol, hence why you need to keep track of the calorie count.

The good news? Red wine is also a lower carb alcoholic beverage option. A dry red or white wine only contains 5 grams of carbs. So if you put the bread and pasta aside for the sake of your low carb life, this is good news!

Trick Your Cravings

Be one step ahead of your wine. Know those binge eating feelings may come your way, and take the first step to curbing them. One small high protein snack before you start drinking a glass of wine will go a long way to keeping that hunger feeling at bay. Pick up some mixed nuts, or sprinkle fresh ground pepper on an avocado. A hard-boiled egg works, too —snack up before you drink up!

Combat the Calories in Red Wine

So, you want to have a glass or two of Cabernet Sauvignon after work?

Earn it!

Hit the treadmill, do some cycling, go for a jog, anything to burn the extra red wine calories you want to intake. Calories you burn exercising don’t count in your daily intake. Meaning you, and only you, are in charge of fitting all the wine in you desire.

Prepare the RIGHT Snacks

If you know multiple glasses (bottles) are going to be consumed on your night girl’s night in, make sure the snacks you have on hand are not going to fill you with regret the next morning.

A charcuterie board with some nice cheese, meats, raw veggies, and fruit is a great choice.

It will leave you and your guests satisfied without that awful “OMG I ate 4 slices of pizza” regret in the morning!

These pointers will help you keep your intake in check, and hopefully make your relationship with red wine —and all its calories— a healthy one.

The Real Problem with Calories in Red Wine

It’s super easy to forget about liquid calories. Sure, if there is a mountain of cake in front you, you’re likely to say ‘no thanks’, but a bottle of red wine can have the same effect on your calorie limits. Don’t ignore the liquid. That’s the single biggest tip we can offer!

Being conscious of what goes into your body and when, you will likely start to see your weaknesses and figure out how to fix them. Drinking red wine, or any wine for that matter, is no different. Pay attention to how much you’re consuming, and more importantly, how you plan to work it off.

If you have the willpower to cut alcohol, and therefore calories in red wine, completely from your diet, good on you. We support you and to be honest, we are in awe of you.

But, if you’re like many of us who crave the sultry taste of a glass of red, these tips and tricks should make it possible for you to enjoy your favorite, and live with the added calories too.

When Calories in Red Wine Don’t Matter

Since we’re all humans, trying our best to adult, there are certain situations that call for us to let loose and forget the three digit calorie number associate with our drink.

Celebrations are a completely appropriate time to throw caution to the wine and drink up. Bonus glasses of wine if your Bestie landed her dream job, or is getting married. Extra if it’s your own cause for celebration —Cheers!

When you lose your job, you are allowed to have countless feel better drinks. Sure the next day won’t look pretty, but there will be nowhere to go but up!

Forget counting calories in red wine during a breakup, because tears mean you can consume whatever you want!

Perhaps the most obvious time for not counting those calories in red wine is during a wine tasting. You are there to sniff, sip, and enjoy the fruits of someone else’s labor. Calorie worry here would be a crying shame.

The bottom line is, you CAN fit red wine into your life, while maintaining a healthy, active body. It’s all about treating yourself properly, and being aware of your intake.

This article is from IloveWine, an organization that aspires to share insight and experiences with wine lovers of all kinds.

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93 Thousand Nigerians Die Annually From Firewood Smoke - ICEED

International Centre for Energy, Environment and Development (ICEED) has disclosed that 93,000 Nigerians die annually as a result of smoke inhaled while cooking with firewood, with women and children as the most affected persons. ICEED’s Executive Director in Nigeria, Mr. Ewah Otu Eleri revealed that a 2012 study report of the World Health Organisation (WHO) showed that deaths from firewood smoke is the third highest killer in the country after malaria (225,000) and HIV (192,000). He attributed the ugly trend to lack of access to cooking gas and kerosene.

His words: “It is shocking and regrettable that 56 percent of households in Nigerian urban cities still use firewood to cook. In Ebonyi, only 12 percent of households have access to kerosene while only 6.1 of the entire population of Lagos State use Liquefied Petroleum Gas (LPG) for cooking. About 30 million households depend solely on wood as a source of fuel for their daily cooking.”

Otu Eleri further stated that in a bid to reduce drastically this alarming number of deaths being recorded annually in the country, ICEED in partnership with the United States Agency for International Development (USAID) came up with Energy Efficient Woodstoves Project in Nigeria with the aim of providing efficient energy woodstoves to Nigerian households. The aim of the organization is to achieve better respiratory health, create new jobs from stove production, distribution and retailing in the country, empower women by building stove sale networks and support the country to develop sustainable cooking energy policy frameworks.

No doubt, firewood smoke is hazardous to the health of women, and the point must be made that most people especially in the rural areas make use of firewood to cook because they do not have any other alternative. Unfortunately most of them are oblivious of the risk firewood smoke poses to their health. It is important to note that, numerous scientific studies have linked particle pollution exposure to a variety of problems.

These include increased respiratory symptoms, such as irritation of the airways, coughing, or difficulty breathing, decreased lung function, aggravated asthma, development of chronic bronchitis, irregular heartbeat, nonfatal heart attacks and premature death in people with heart or lung disease. Furthermore, although wood smoke conjures up fond memories of sitting by a cozy fire, it is important to know that the components of wood smoke and cigarette smoke are quite similar, and that many components of both are carcinogenic.

Wood smoke contains fine particulate matter, carbon monoxide, formaldehyde, sulfur dioxide and various irritant gases such as nitrogen oxides that can scar the lungs. Wood smoke also contains chemicals known or suspected to be carcinogens, such as polycyclic aromatic hydrocarbons (PAHs) and dioxin. Also, wood smoke interferes with normal lung development in infants and children. It also increases children’s risk of lower respiratory infections such as bronchitis and pneumonia. Again, wood smoke exposure can depress the immune system and damage the layer of cells in the lungs that protect and cleanse the airways.

According to the Environmental Protection Agency (EPA), toxic air pollutants are components of wood smoke. Wood smoke can cause cough, headache, eye and throat irritation in otherwise healthy people. For vulnerable populations, such as people with asthma, chronic respiratory disease and those with cardiovascular disease, wood smoke is particularly harmful— even short exposures can prove dangerous. The particles of wood smoke are extremely small and therefore are not filtered out by the nose or the upper respiratory system.

Instead, these small particles end up deep in the lungs where they remain for months, causing structural damage and chemical changes. Wood smoke’s carcinogenic chemicals adhere to these tiny particles, which enter deep into the lungs. Recent studies show that fine particles that go deep into the lungs increase the risk of heart attacks and strokes. EPA warns that for people with heart disease, short- term exposures have been linked to heart attacks and arrhythmia.

If you have heart disease, these tiny particles may cause you to experience chest pain, palpitations, shortness of breath, and fatigue. It, therefore, behooves the government to act decisively to halt the menacing spread and adverse consequences of firewood smoke in the country. Besides the serious health hazards, it also contributes to deforestation and desertification. Nigeria is an oil-producing country and a leading member of OPEC, therefore, making kerosene available in all the nooks and crannies of the country at affordable price should be a difficult task to accomplish.

Perhaps, if the four refineries in the country are functioning at optimum capacity, it would be easier to do, but the oil import dependency is a bulwark against eliminating firewood smoke swiftly. It is evidently clear that firewood smoke is very dangerous but much has not been said about it. It is time to drastically reduce the use of firewood to the barest minimum for the sake of the health of the citizenry and the protection of the environment.

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The Fundamentals Of Keto Diets (1)

The keto diet has one goal: get the body producing ketones. From this, all the health benefits you've heard of - from weight loss to performance - trickle down. The question is...how do you get your body to begin producing ketones?

First, let's talk basics. Ketones are a fundamentally different energy source than the carbohydrates and fats your cells typically use for energy. It can take several days (or weeks!) of ketogenic, low-carb, high-fat eating before the body starts to produce ketones. And the time it takes to get into ketosis varies between individuals.

“Keto” comes from the word “ketogenic.” This is a scientific term meaning that the body is producing ketones from fat.¹ When blood ketone levels exceed 0.5mM, the body has achieved "ketosis." Ketosis can be naturally achieved two ways: through diet or fasting (meaning the body is producing its own ketones), or also by consuming products that raise blood ketone levels (like HVMN Ketone or ketone salts or MCT oils). Ketosis and ketogenic are two different things; a body in ketosis doesn't mean that body is ketogenic.
Ketogenic means the body is producing its own ketones, which must happen through diet or fasting.

This body is in ketosis because blood ketone levels are over 0.5mM. Someone else may consume ketones through an external means (called exogenous ketones). This body is also in ketosis because its blood levels are over 0.5mM, but it's not ketogenic—because it's not producing its own ketones. Simple enough, right?
Now that you know how to get your body into ketosis (through a low-carb diet / fasting or by taking a ketone supplement), let's explore the different ranges of ketosis and how to start a ketogenic diet.

Ways to Achieve Ketosis

As with all metabolic processes, the state of ketosis is a spectrum. Past a threshold (which varies from person to person), even a small increase in dietary carbohydrate intake can trigger enough insulin release to take the body out of ketosis.
General target blood ketones levels are as follows:

• No ketosis: under 0.5 mM BHB in blood
• Low ketosis: 0.5 - 1.5 mM BHB in blood
• Moderate ketosis: 1.5 - 3 mM BHB in blood
• High ketosis: over 3 mM BHB in blood
• Pathological ketosis: over 15 mM BHB in blood

Let's explore how the body achieves ketosis.

Physiological Ketosis

The typical methods used to generate physiological levels of ketosis are fasting, the ketogenic diet, and consuming exogenous ketones like HVMN Ketone.
After an overnight fast, a low amount of ketones (0.1mM - 0.2mM) can often be detected in the blood. As the time spent fasting increases, blood ketone levels slowly rise until a plateau at 8mM - 10mM of beta-hydroxybutyrate (or BHB, the predominant ketone body in the blood) has been reached after many days. Scientist Hans Krebs described this plateau as "physiological ketosis."
Fasting long-term is unsustainable, so following a strict ketogenic diet can be used to maintain a low level of continuous ketosis. Research suggests blood BHB levels between 0.4mM - 1mM can be achieved while following a ketogenic diet. Anecdotal evidence suggests it’s sometimes possible to reach higher levels. 

Using exogenous ketones can raise blood ketones to a physiological level without the ketogenic diet or fasting.

The level of ketosis reached depends on the exogenous ketone supplement used. Reported levels range from 0.6mM with a ketone salt or a medium-chain triglyceride supplement, and up to 6mM with HVMN Ketone.

The level of ketosis required for different physiological benefits is unknown. For endurance sports, a higher level of ketosis (>2mM) appears to be superior to lower levels. This is possible because ketones fuel athletes' muscles during a workout. However, some other benefits of ketosis, such as reduced appetite may be seen at much lower levels (0.5mM).

Pathological Ketosis

Sometimes, the body starts producing ketones as a result of a disease (pathology). This can lead to dangerous levels of ketones in the body, though these high levels are very uncommon in healthy people following the ketogenic diet.

Alcoholic ketoacidosis (AKA) is a result of chronic alcohol consumption usually accompanied by malnutrition. AKA is characterized by increased ketone production (levels > 15mM) via liver alcohol metabolism, in conjunction with a mild elevation in blood glucose levels. Symptoms include nausea and vomiting, fatigue, altered breathing, and abdominal pain.

Diabetic ketoacidosis (DKA) occurs most frequently in patients with type 1 diabetes. DKA is the simultaneous occurrence of high blood ketones (> 20mM), high blood glucose, and acidification of the blood. It develops when insulin is absent, or insulin signaling is no longer functional. This means the physiological state of starvation is triggered, even in the presence of high blood glucose. As during starvation, lipolysis (fat release) increases. This causes the liver to produce a high amount of ketones and blood pH to fall (as ketones are an organic acid).

As glucose levels are very high, the excess is excreted in the urine. This draws water and electrolytes out of the body, causing dangerous dehydration. Symptoms of DKA include nausea, vomiting, altered breathing, abdominal pain, and unconsciousness. The rapid onset and alarming nature of DKA is a reason why ketosis has a bad stigma in the medical community.

You may be doing keto wrong.

There's a ton of misinformation out there about the keto diet. We're on top of the scientific literature. Be the first to read our commentary on the research by subscribing.

Starting a Ketogenic Diet

The keto diet is a moderate-protein, low-carb, high-fat diet. Its goal is to get the body to produce ketones, which are then used an fuel source for both the brain and the body. But because it's low-carb, high-fat, the keto diet often gets confused with other diets out there.

What Makes Keto Unique?

Just because a diet is low carb doesn’t mean it’s keto. The subtle differences in macronutrients on keto make it unique (more on these later). Keto isn't Atkins. Keto isn't paleo. Keto isn't high protein.

High fat intake is often a concern on keto because, for years, a low-fat diet was equated with fat loss. In Dr. Atkins' 1972 book, "Dr. Atkins' Diet Revolution," he began to reshape how we think about fat.

The pendulum of public perception continued to swing in favor of diets higher in fat, thanks to the emergence of influential writers and speakers such as Gary Taubes, Robert Lustig, and Nina Teicholtz, and clinicians and scientists such as Professor Tim Noakes, Dr. Jason Fung, and Professor Thomas Seyfried. The fear of fat has only kept decreasing.
Usually, keto is confused with Atkins. On Atkins, the initial aim is to restrict the carbohydrate intake to less than 20g per day. This degree of restriction is likely to lead to ketosis, although this is not an explicit aim. Then, the diet reintroduces carbohydrates to a level “the body can tolerate.”⁹ There's also less restriction on protein compared to a true ketogenic diet: high fat, moderate protein, low carbohydrate.

Tips for Starting a Keto Diet

Don’t try to start the diet gradually. If carbohydrate intake is moderately-low, blood sugar levels may not be enough to fuel the brain, and the presence of carbohydrate in the diet might still be enough to stop the body from making ketones.
The main objective when starting the ketogenic diet is to restrict carbohydrates to 20 digestible grams per day or less (this is what's considered a strict ketogenic diet) and consume fat until you're satiated. Remember to consume plenty of fiber as well. And regarding protein: stay at or below 0.45 grams of protein per day, per lb of body weight (1g/kg). If your goal is to lose weight, aim for 1 gram of protein per kg of your target weight.
Here are a few tips for when you're starting keto:

• Make a keto meal plan. It’s a good idea to establish an eating plan before starting the diet. Make a shopping trip to stock up on a range of foods that are low in carbohydrates and high in fat
• Use an app to track macronutrient intake. Apps such as MyFitnessPal are great to get an idea of the macronutrients in common foods. There is also a range of special online keto diet calculators
• Search for a few keto recipes to adapt cooking methods. Due to the high-fat consumption required to get into ketosis, it may be beneficial to change daily staples or cooking methods. You could increase your intake of tasty foods such as coconut oil, heavy cream, and cheese
• Make an approved list of keto diet foods and eliminate carbohydrate-rich foods. It will be easier to follow the diet by throwing out any foods to avoid. It’s recommended to check the labels for hidden added sugars
• Consider starting a ketogenic diet with a short period (16-36 hours) of fasting (consuming zero calories). Fasting depletes carbohydrate stores and can accelerate ketone production. Click here to read more about fasting protocols
• Gentle cardio exercise (~30 minutes) or some short high-intensity intervals (10-second sprints) can deplete carbohydrate stores and speed up ketone production

Keto Diet for Weight Loss

The ketogenic diet can be used to help with weight loss.
Recently, the number of positive keto diet reviews, and small-scale science studies has increased. The rising popularity of the diet has led to a demand for further randomized control trials to study its long-term efficacy. A key reason why the ketogenic diet helps weight loss is that it decreases hunger. This makes it easier to maintain a calorie deficit. It is important to stress that the overconsumption of calories will generally prevent weight loss, regardless of the macronutrient composition.

Cyclical Ketogenic Diet and Cheating on Keto

At the moment, there is not a clear answer as to whether the benefits of the ketogenic diet can be achieved by cycling on and off the diet. It’s best to stick to the diet for one or two months minimum to see benefits. It can take several days to get into ketosis¹ and 3-6 weeks to become “fat adapted.”

Some research indicates ~40 days on the ketogenic diet interspersed with periods of healthy eating with more carbohydrates (Mediterranean diet) could maintain weight loss.

“Cheating,” and consuming high-carbohydrate food, quickly stops ketone production by the liver. It can then take a considerable amount of time for the body to get back into ketosis. Time taken to get back into ketosis will depend on many factors including, the amount of carbohydrates consumed, how adapted the body is to produce ketones, activity level, etc.

However, cyclical ketogenic diets are a promising area of scientific investigation. Recently, scientists studied the effect of long-term cycling of the ketogenic diet (one week on, one week off the diet) compared to a normal diet in mice. Cyclical keto dieting reduced mid-life mortality and increased health-span.

Measuring Ketone Levels

An essential, objective way to see if you're in ketosis is to measure. There are three main ways to test for ketones—in the blood, in the breath and in the urine—each with its own benefits and considerations. The most accurate? Measure levels of BHB in the blood. You can dive into our analysis of all three methods here.

Macronutrient Composition for Keto Diet Success

A balanced macronutrient intake is essential for success on the keto diet. Macronutrients are food groups humans consume in large quantities. They provide the bulk of the energy to the body.

The primary macronutrients are carbohydrates, fats, and proteins.

The macronutrient composition of a diet can be described using the mass of each macronutrient, the ratio of macronutrients in the diet, or the percentage of each macronutrient in the diet. The variety of descriptions can make things a little confusing.
For example:

• A ketogenic diet contains about 5% of energy as carbohydrates. 
• A ketogenic diet has a ratio of 2g - 4g of fat to every 1g of carbohydrates plus proteins.
• A classical ketogenic diet contains 20g - 30g of carbohydrate per day

Here are some examples macronutrients based on foods you might eat every day. Carbohydrates: bread, pasta, potatoes, cereals, sugary food (sweets). Fat: oils (olive oil, coconut oil), butter, fatty cuts of meat, brazil nuts, macadamia nuts, avocado. Protein: beef, chicken, pork, fish, milk, cheese, yogurt, eggs.

Carbohydrates

The main function of dietary carbohydrates is to be a source of energy. Some say that dietary carbohydrates are not essential, as they can be made from dietary protein and fat.

Carbohydrates are biological molecules that contain carbon, hydrogen, and oxygen, usually with a 2:1 ratio of hydrogen:oxygen. Carbohydrates occur as a collection of single units (monosaccharides, e.g. glucose), two molecules joined (disaccharides, e.g. sucrose), and chains of molecules (oligosaccharides and polysaccharides).


When following a ketogenic diet, carb intake should be very low.
This contrasts with the modern western diet (how many Americans eat), which is high-carb: most dietary calories come from carbohydrates (and often, processed foods). Consuming carbohydrates causes insulin release (leading to higher insulin levels), which inhibits ketone production in the liver and thus ketosis. Therefore, monitoring and modulating your carbohydrate intake is an important part of following the ketogenic diet.

Dietary carbohydrates replenish the stores in muscle and liver (glycogen). They also maintain blood glucose concentrations to provide fuel for the whole body—but most importantly for the brain. Blood glucose is easy to measure using a handheld blood glucose monitor. Normal blood glucose levels fluctuate throughout the day and vary between individuals.
Ranges of Blood Glucose levels for clinical diagnosis are as follows:

• Fasting: healthy = 4mM - 6 mM / 70mgDl - 110 mgDl
• Fasting: diabetic = ~ 7 mM / 125 mgDl
• 90 minutes post-meal: healthy = < 8 mM / 140 mgDl
• 90 minutes post-meal: diabetics =  > 11 mM/ 200 mgDl

When you’re following the ketogenic diet, key concepts are the total amount of carbohydrates, the net amount of carbohydrates (accounting for the accompanying fiber), and the speed with which carbohydrates raise blood glucose (glycemic index). With a standard ketogenic diet, it’s recommended to keep the total amount of carbohydrates limited to less than 5% of energy intake.

Dietary fiber is carbohydrate-based material from plants that is not entirely broken down by the small intestine. Instead, it passes to the large intestine, and either undergoes fermentation (which supports the growth of beneficial bacteria), or excretion.

Fiber is a significant part of a well-formulated ketogenic diet. It helps to maintain gut health, and also increases food bulk and helps with the feeling of fullness. Green and cruciferous vegetables are rich in fiber and are helpful to include in a ketogenic diet.

Depending on how complex the source of fiber is, it has different assumed caloric values. One approach is to treat fiber as having the same amount of calories per gram as carbohydrates: 4 kCal/gram. However, as a proportion of fiber is not digested, other approaches use a lower value of 2 kCal/g. Digestion-resistant fiber does not contribute to calorie intake, as it is not broken down.

Net carbs refer to the mass of total carbohydrates, minus the total fiber, which could be a better metric to judge carbohydrate intake because:

• Fiber is mostly digestion-resistant and so should not increase blood glucose.
• Studies have shown an increase in fiber does not affect blood ketone levels.

The ‘glycemic index’ is a scale that ranges between 1 and 100, and it indicates how quickly food raises blood glucose after consumption. Pure glucose is the reference and is set at 100 (meaning, raises blood glucose quickly). Other foods have a comparatively lower value as they raise blood glucose more slowly. Example values for the glycemic index of food are white potato (~80), white bread (~75), apple (~35) and peanuts (~15).
Glycemic load accounts for both the speed of carbohydrate release and the total amount of carbohydrates in food. Food can have a relatively high glycemic index (i.e. carrot = 47) but because the total carbohydrate amount is low (carrot = 5g per serving), the glycemic load of one serving is very low.

Protein

Proteins are large molecules composed of chains of amino acids. The functions of dietary protein are:

• Building structural and functional components of cells
• Conversion to glucose via gluconeogenesis
• Top up intermediates in other metabolic pathways, such as the Krebs Cycle

While it's possible for a protein to be used as a fuel, this isn’t its primary function.
When following a ketogenic diet, there must be a balance of sufficient protein to maintain muscle mass. If dietary protein exceeds 20% - 25% of calories, gluconeogenesis from protein can stop ketone production. Initially, target a protein intake of 0.8g - 1.2g per kilogram of body weight. This target balances the need for protein against the chance of excess gluconeogenesis.
Some individuals (such as strength or endurance athletes) may have higher protein requirements. They might require a modified ketogenic macronutrient ratio of 2:1 fat: non-fat (where 65% of energy is fat, 30% is protein, and 5% carbohydrate) and can still be effective for therapeutic ketosis.

Fats

Fat gets a bad rap. In nutrition, fat is the dietary macronutrient made up of triglyceride molecules. The main functions of fats in the diet are to provide increased energy levels and makeup key functional and structural parts of the human system.
But we often misuse the word “fat.” There’s a difference between fat in cells and different types of fat molecules:

• Adipose tissue: the tissue that stores energy as fats/lipid droplets inside adipocytes (fat cells). This is body fat.
• Adipocytes: individual cells that store fats/lipids
• Lipids: the most general term forinsoluble and polar biological fat molecules. The lipid class of molecules includes mono-, di- and triglycerols, cholesterols, and phospholipids
• Triglycerides: a lipid molecule made up of glycerol (that acts as a backbone) joined to three fatty acid molecules
• Fatty acids: a molecule composed of a chain of carbon atoms bonded to one another with a carboxylic acid at one end

To be specific, our diet includes many sources of lipids.
Lipids are digested and travel in the blood as triglycerides and fatty acids before being used as a fuel, or stored by adipocytes in adipose tissue. Dietary lipids undergo many tightly regulated metabolic steps before storage in adipose tissue. Dietary fat does not equal stored body fat.
Triglycerides are the most important source of energy in a ketogenic diet. They account for > 70% of dietary calories. For those following a ketogenic diet, it’s helpful to understand how the lipid source in the diet is processed in the body.
Fatty acids can be saturated (no double bonds between carbons), or unsaturated (one or more double bonds between carbons).

Saturated fats are relatively stable and tend to be solid at room temperature (i.e. lard, butter, coconut oil). Historical guidelines recommended limited the intake of dietary saturated fats because fat consumption was thought to be associated with heart disease and high blood pressure. However, emerging research has shown saturated fat can have beneficial effects on blood biomarkers (i.e. increase healthy HDL cholesterol levels).

Unsaturated fatty acids can be further divided into monounsaturated fats (only one double bond between carbons) and polyunsaturated fats (multiple double bonds between carbons). The number of double bonds is important as it determines how the fatty acid behaves both inside and outside of the body.

They tend to be liquid at room temperature (i.e. vegetable-based fats such as olive oil). Unsaturated fats are thought of as healthier than saturated fats (also known as “healthy fats”). Increased consumption of mono- and polyunsaturated fats have been linked to improved blood biomarkers (i.e. lower blood triglycerides).

Eating enough unsaturated fats is important when following a ketogenic diet.
Increased fat consumption is not associated with cardiovascular disease. 

Eating a moderate amount of saturated fat is unlikely to be as harmful as previously believed, and saturated fat consumption as part of a ketogenic diet is unlikely to increase the risk of cardiovascular disease.

Trans-fats are produced artificially when hydrogen is added to unsaturated fatty acids in order to solidify it and make it last longer. Because of associations with poor health outcomes, these artificial fats had their generally regarded as safe (GRAS) status removed in 2015 by the FDA. Avoid high levels of trans-fat consumption by eating a diet based around whole foods.

Essential fatty acids are important to include in the diet because the body cannot naturally produce them. This group includes poly-unsaturated omega 3, omega 6, and omega 9 fatty acids.

It’s believed the anti-inflammatory effects of essential fatty acids may have broad benefits for health and performance. Oily fish, such as sardines and mackerel, and seeds (i.e. flax) are good dietary sources of essential fatty acids. If you don't get enough of these in your diet you can take a supplement that includes fish oil, such as Kado, from HVMN.

The number of carbons in the fatty acid chain also has an important effect on its metabolism. The carbon chain of fatty acids can be up to 28 carbons atoms long. If there are > 13 carbons in the fatty acid, it is called a long-chain fatty acid, between 8-12 is a medium-chain fatty acid, and under 5 carbons is a short-chain fatty acid.

The body metabolizes fats differently according to chain length. Long-chain fatty acids are absorbed and go from the gut into the lymphatic drainage system and from there are released directly into the blood.

By comparison, medium- and short-chain fatty acids do not go into the lymphatic system. They travel in the blood from the gut directly to the liver. If a large amount of these short- and medium-chain fats are delivered to the liver at once, this can trigger the liver to convert them into ketones, even without dietary carbohydrate restriction.

Medium-chain fatty acids are highly ketogenic. They can be found in natural sources such as coconut oil or in an artificially purified form. However, for many people, consuming a high amount of medium-chain fatty acids can cause an upset stomach. This limits their use to raise ketones artificially.

When integrating these concepts into a ketogenic diet: target the majority of dietary calories as fat. Aim to include a variety of fats from different animal and plant sources (i.e. red meat, poultry, fish, dairy, olive oil, coconut oil, nuts, and avocados).

(To be continued next week)

This article is from HVMN, an organization that researches and presents articles discussing health, nutrition and diet, among other topics related to human optimization.

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Six Health And Beauty Benefits Of Red Wine

Brace yourself. The facts are out and the jury is in: wine is good for more than just your taste buds —a lot more! Drinking your favorite wines can benefit your health and beauty in the following ways:

1. Red Wine = Sleep

Red wine contains melatonin which helps with sleep. Well rested bodies shine the best. So slumber on, betches!

 

 

 

 

 

 

 2. Antioxidants, Baby

The antioxidants found in red wine work to protect your skin from aging. So slurp that wine and wrinkles be gone.

3. Blushing

A few drops of red wine on each cheek will give you rosy pink cheeks perfect for a night on the town! Just don’t forget to blend.

4. Acne Repellent

Red wine is full of antiseptic and anti-inflammatory properties. Applying red wine to your face will fight acne, as well as prevent outbreaks. It’s hard to waste wine on your skin —we know! But, the results will be so worth it!

5. Lather, Rinse, and Wine

Next time you hop in the shower use your shampoo and conditioner like usual, and then use red wine as a final rinse. I know more red going down the drain is depressing, but bear with us… Your hair will look lustrous and healthy as ever!

6. Just Half a Glass

A daily half glass of red wine increases circulation to the scalp. This prevents dryness, dandruff and itchiness. What better reason is there to cheers?

Basically there is now more proof than ever that we deserve to bath in tubs of red wine like the goddesses we are!

This article is from IloveWine, an organization that aspires to share insight and experiences with wine lovers of all kinds.

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Pumped Breast Milk May Cause Asthma For Babies – Research

Researchers have said that indirect breastfeeding, using pumps to extract milk from the breasts, could expose babies to potential pathogens that increase the risk of asthma and other respiratory infections. 

According to the findings of a new study published in the journal ‘Cell Host & Microbe’, the milk microbiota was affected by bacteria both from the infant’s mouth and from environmental sources such as breast pumps.

The study showed that using pumped milk was associated with the depletion of oral bacteria and a higher abundance of potential pathogens compared with direct breastfeeding at the breast.

A breast pump is a mechanical device that lactating women use to extract milk from their breasts. Many mothers use these breast pumps to continue breastfeeding after they return to work. It is also used to address a range of challenges parents may encounter breast feeding. 

A researcher at the University of Manitoba in Canada, Meghan Azad, said: “To our knowledge, this is among the largest studies of human milk microbiota performed to date. 

“This study considerably expands our understanding of the human milk microbiota and the factors that might influence it. The results will inspire new research about breastfeeding and human milk, especially related to pumping,” said Azad.

The researchers carried out bacterial gene sequencing on milk samples from 393 healthy mothers, three to four months after giving birth. Using this information, they examined how the milk microbiota composition was affected by maternal factors, early life events, breastfeeding practices, and other milk components and found that indirect breastfeeding was associated with a higher abundance of potential opportunistic pathogens, such as Stenotrophomonas and Pseudomonadaceae. 

Similarly, increased exposure to potential pathogens in breast milk could pose a risk of respiratory infection in the infant, potentially explaining why infants fed on pumped milk were at increased risk for paediatric asthma compared to those fed exclusively at the breast.

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