Fasting has been associated to a variety of health benefits, including weight loss, better blood sugar control, and protection against cancer and neurological illnesses.

Fasting has recently acquired popularity, but it is a centuries-old practice in many cultures and religions.

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Fasting is commonly defined as fasting from certain or all foods and beverages for a set period of time, which is usually between 24 and 72 hours.

Intermittent fasting, on the other hand, alternates between eating and fasting intervals that might last for hours or days.

Here are eight scientifically validated health benefits of fasting:

1. Improves blood sugar control by lowering insulin resistance

Fasting may help manage blood sugar levels and minimise insulin resistance, hence minimising the risk of type 2 diabetes.

A 2023 study discovered that intermittent fasting three days per week enhanced insulin sensitivity and stabilised blood sugar levels.

While further research is needed, fasting appears to be good for metabolic health.

2. Reduces inflammation

Chronic inflammation is connected to numerous ailments, including heart disease and cancer. According to research, fasting can reduce inflammatory markers.

According to a 2022 review, intermittent fasting dramatically lowered C-reactive protein, a key inflammation marker, which could help control inflammatory disorders.

3. Promotes heart health

Fasting may improve heart health by lowering blood pressure, triglyceride, and cholesterol levels, all of which are significant risk factors for heart disease.

Studies have shown that alternate-day fasting can lower total cholesterol and reduce cardiovascular risk factors in overweight adults.

4. Improves brain function and prevents neurodegenerative diseases

Animal studies suggest that fasting improves brain health by stimulating nerve cell growth and protects against diseases such as Alzheimer’s and Parkinson’s.

While human research is still ongoing, the results look promising for cognitive performance and neuroprotection.

5. Aids Weight Loss and Increases Metabolism

Fasting can help you lose weight by lowering your calorie intake. Fasting has been found in studies to be more successful than continuous calorie restriction in terms of weight and fat loss.

Fasting also increases metabolism, which aids weight loss.

6. Increases Human Growth Hormone (HGH) levels

Fasting naturally increases HGH, a hormone that is necessary for metabolism, weight loss, and muscle strength.

Fasting has been shown in studies to greatly enhance HGH levels, which benefits muscle growth and overall metabolic health.

7. May increase longevity

According to animal study, fasting may lengthen lifespan by enhancing gut health and boosting proteins such as sirtuins, which have been related to longevity.

Although additional human study is needed, fasting has the potential to slow ageing and increase life expectancy.

8. May Prevent Cancer and Improve Chemotherapy

Early research suggests that intermittent fasting may minimise tumour growth and improve chemotherapy effectiveness.

While more research is needed, fasting may help prevent and treat cancer.

The hazards and effects associated with alcohol intake have been widely evaluated and well documented.

The World Health Organisation has issued a statement in The Lancet Public Health claiming that no amount of alcohol use is completely safe for health.

The beverage does not cause harm; it is the alcohol that does

Alcohol is a poisonous, psychoactive substance that can cause dependence and is recognised as a Group 1 carcinogen by the International Agency for Research on Cancer.

This categorisation, which includes asbestos, radiation, and tobacco, represents the highest level of danger.

Alcohol is associated to at least seven types of cancer, including common ones like bowel cancer and female breast cancer.

Ethanol, the primary ingredient in alcoholic beverages, promotes cancer growth through a variety of molecular pathways.

This risk is there regardless of the price or quality of the alcoholic beverage.

The chance of acquiring cancer rises with increased alcohol use.

According to recent data, a large proportion of alcohol-related malignancies in the WHO European Region are connected with “light” and “moderate” drinking—defined as less than 1.5 litres of wine, 3.5 litres of beer, or 450 millilitres of spirits each week.

This drinking pattern is responsible for the majority of alcohol-related breast cancers in women, with the largest impact seen in European Union countries.

Cancer is the biggest cause of mortality in the EU, with alcohol-related malignancies accounting for a significant portion of the total

Risks start with the first drop

To establish a “safe” level of alcohol consumption, scientific evidence must demonstrate that ingesting alcohol up to a specific amount does not pose a danger of illness or injury.

However, the new WHO statement states that current research does not support the existence of a threshold beyond which alcohol’s carcinogenic effects are not detectable.

Furthermore, no research has found that the potential advantages of light to moderate drinking for cardiovascular disease and type 2 diabetes outweigh the cancer risks associated with this levels of alcohol use.

“We cannot discuss a so-called safe amount of alcohol consumption. No matter how much you drink, the harm to your health begins with the first sip of any alcoholic beverage. The only certainty is that the more you drink, the more dangerous it is – or, in other words, the less you drink, the safer it is,” explains Dr Carina Ferreira-Borges, acting Unit Lead for Noncommunicable Disease Management and Regional Advisor for Alcohol and Illicit Drugs at the WHO Regional Office for Europe.

Despite this, research on alcohol’s possible benefits has long been contested.

“Potential protective effects of alcohol consumption, suggested by some studies, are tightly connected to the comparison groups chosen and the statistical methods used, and may not consider other relevant factors,” clarifies Dr Jürgen Rehm, member of the WHO Regional Director for Europe’s Advisory Council for Noncommunicable Diseases and Senior Scientist at the Institute for Mental Health Policy Research and the Campbell Family Mental Health Research Institute at the C.

Eggshells are an inexpensive and effective source of calcium.

You can prepare your own eggshell supplements at home or buy ready-made eggshell powder from health food stores.

Most people can receive adequate calcium from their diet.

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However, some people may struggle to satisfy their calcium requirements due to restrictive diets, limited food intake, or food scarcity.

For these patients, inexpensive calcium sources, such as eggshells, can be quite beneficial. Additionally, utilising eggshells is an excellent method to reduce kitchen waste, even if just slightly.

Eggshell Powder as Calcium Supplement

Eggshells are mostly composed of calcium carbonate, with trace amounts of protein and other organic components.

Calcium carbonate is the most prevalent natural form of calcium, found in seashells, coral reefs, and limestone, and is extensively used in supplements since it is inexpensive and readily available.

Research on rats and piglets reveals that eggshells are a good source of calcium, with absorption rates comparable to pure calcium carbonate.

According to some research, the presence of proteins in eggshells may improve calcium absorption.

In addition to calcium, eggshells contain trace levels of minerals like strontium, fluoride, magnesium, and selenium, which may benefit bone health.

Evidence suggests that calcium from eggshell powder may be more easily absorbed than calcium carbonate, making it an efficient calcium supplement.

Potential benefits for osteoporosis

Millions of people worldwide suffer from osteoporosis, a condition characterised by weak bones and an increased risk of fracture.

While ageing is a major risk factor, insufficient calcium consumption can also lead to bone loss and osteoporosis.

Supplements such as eggshell powder can help folks who do not get enough calcium from their diet.

In one study, postmenopausal women with osteoporosis who took eggshell powder together with vitamin D3 and magnesium saw significant increases in bone mineral density.

Eggshell powder may also be more effective than purified calcium carbonate in lowering osteoporosis risk.

A study of Dutch postmenopausal women discovered that eggshell powder increased bone mineral density in the neck, whereas refined calcium carbonate had no significant impact.

Eggshell powder may improve bone strength in people with osteoporosis and be more effective than purified calcium carbonate tablets.

Potential Advantages of Eggshell Membrane

The eggshell membrane, which is located between the eggshell and the egg white, is primarily composed of collagen with trace amounts of chondroitin sulphate and glucosamine.

Although these minerals are present in trace amounts, some study suggests that eggshell membrane supplementation may improve joint health.

Supplements manufactured from eggshell membranes may include minerals that can benefit joint health, but further research is needed to validate their efficacy.

Limes, a tiny citrus fruit native to Asia, provide a variety of nutritional benefits.

According to the United States Department of Agriculture, a 2-inch lime contains around 20 calories. It also provides:

– Contains 22 mg of calcium, 12 mg of phosphorus, and 68 mg of potassium.
– 19.5 milligrammes of vitamin C, which is approximately 22% of the daily required amount for adults.

In addition to their nutritional value, lime water may give a number of possible benefits.

1. Encourages water consumption

According to the Centres for Disease Control and Prevention (CDC), adding a squeeze of lime to water might improve its flavour, thereby encouraging individuals who struggle to drink enough water to drink more.

2. May lower cancer risk

According to studies, eating citrus fruits reduces your risk of developing some cancers.

A 2015 meta-analysis published in *Medicine* suggested a link between higher citrus fruit consumption and a lower risk of esophageal cancer.

Furthermore, eating more citrus fruits was linked to a 9% lower risk of lung cancer.

However, more study is required to corroborate these findings across different forms of cancer.

3. Promotes skin health

Limes contain a high concentration of vitamin C, which is required for collagen production and skin health.

A study in *Clinical, Cosmetic, and Investigational Dermatology* found that drinking plenty of water could enhance skin moisture and look.

Adding lime to water might further help skin health, while direct scientific research are scarce.

4. May aid in weight loss

The link between water consumption and weight loss is still being investigated.

While evidence exists, the causes for this association are not completely understood.

Citrus fruits, especially limes, contain bioactive chemicals that may aid with weight management, although additional research is required.

5. Improves immune function.

Vitamin C is essential for a healthy immune system.

The body cannot synthesise vitamin C, thus it must be received from diet.

Regular drinking of lime water can help promote immunological health and potentially shorten the duration of colds and flu, while data is limited.

6. Potential Heart Disease Benefits

According to the Centres for Disease Control and Prevention, a fruit-rich diet, especially citrus fruits like limes, is beneficial to heart health.

A 2020 review in the *Journal of the American Heart Association* concluded that consuming more fruit, particularly citrus fruits, is related with a decreased risk of heart disease.

Additional clinical investigations are required to better understand this link.

7. Possible anti-inflammatory properties

Limes are high in vitamin C, which is known for its anti-inflammatory properties. Citrus fruits’ bioactive components may also help with immune function and inflammation management.

However, additional carefully designed human trials are required to investigate these possible benefits.

8. May prevent kidney stones

Limes include citric acid and vitamin C, which have been demonstrated in studies to help break up or prevent certain types of kidney stones.

The National Kidney Foundation emphasises the importance of proper hydration in preventing kidney stones, and lime water can be an efficient way to satisfy fluid intake recommendations.

Overall, adding lime to your diet, particularly in the form of lime water, may provide a variety of health benefits while also boosting hydration.

How To Make Lime Water

Making lime water is simple and basic.

1. Prepare the Lime: Prior to cutting a fresh lime, properly wash it.

2. Squeeze the Juice: Fill a glass with water, then squeeze the lime juice into it.

3. For Larger Quantities: If you want to make lime water ahead of time, fill a pitcher with water and squeeze in the juice of two or three entire limes.

4. Enhance Flavour: To add more flavour, add lime slices to the pitcher.

5. Consume Quickly: For the best taste, drink the lime water within one day.

Chewing gum, typically derived from tree sap, is a soft, rubbery substance.

While gum is not a natural source of caffeine, manufacturers do occasionally add caffeine to their formulas.

Caffeinated gum has become popular among athletes and anyone looking for an energy boost.

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According to research, chewing gum absorbs caffeine faster than tablets.

This fast absorption is most likely due to caffeine being absorbed through the buccal mucosa in the inner cheek.

Caffeine is known to improve athletic performance, which is why the National Collegiate Athletic Association (NCAA) prohibits the use of caffeinated gums and other caffeine sources among players.

Caffeinated chewing gum can increase alertness and attention span.

For example, RunGum has 50 mg of caffeine per two pieces of gum.

Is it best to brush your teeth before or after breakfast? This subject has provoked heated debate, with valid arguments on both sides.

First, evaluate why brushing your teeth is important for reasons other than cleaning them.

Hundreds of different species of bacteria live in your mouth, multiplying on the surface of your teeth all day.

If not treated promptly, these germs might harm your immune system and cause inflammation.

Furthermore, what you consume during the day leads to the accumulation of toxic garbage and acids in your mouth.

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According to some study, these factors may be associated with major health conditions such as heart disease, cancer, and digestive disorders.

Given the significance of brushing (twice daily, of course!), let us address the central question.

Dentists often recommend brushing your teeth first thing in the morning to remove any overnight plaque accumulation.

However, if you opt to brush after breakfast, you should wait between 40 minutes and an hour.

This is because breakfast foods and drinks, particularly those containing sugar or acids, such as cereal or orange juice, can affect the pH level in your mouth, weakening your dental enamel.

Brushing too soon after eating might harm the weakened enamel and force acids further into your teeth.

So now you know the greatest way to maintain good oral health!

Sugar isn’t necessarily bad for you. Your body requires glucose, a form of sugar, to function and can manufacture it from the meals you eat.

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However, excessive use of added sugar can result in increased cravings, dental damage, and weight gain.

Here’s how excessive sugar consumption might impact your health:

1. Increases sugar cravings

Large amounts of sugar stimulate the brain’s reward and hunger centres, disrupting sensations of fullness and satisfaction.

Over time, this can lead to a diminished sense of happiness with the same sugar intake, resulting in a vicious cycle of rising cravings and probable overeating, which can contribute to weight gain or obesity.

2. Causes Tooth decay

Sugar can adhere to dangerous germs in the mouth, causing plaque formation.

This plaque generates acids that dissolve tooth enamel, causing tooth decay.

As decay develops, cavities—holes in the teeth—may occur.

3. Could cause a blood sugar crash

Sugary foods and drinks, such as sodas and pastries, contain refined carbs, which produce rapid blood glucose rises.

While this may produce a brief surge of energy, it is frequently followed by a substantial energy collapse.

To avoid these collapses, consider snacking on protein-rich foods such as Greek yoghurt with fresh berries or veggies with hummus, which assist to stabilise blood sugar.

4. Affects Brain Function

High added sugar consumption has been related to cognitive decline and an increased risk of degenerative illnesses such as Alzheimer’s disease and dementia.

A 2019 study of more than 1,200 Malaysian individuals aged 60 and up discovered a link between high sugar consumption and impaired cognitive function.

High sugar and saturated fat diets may impair memory and cognitive functioning by causing inflammation in the brain’s central nervous system and hippocampus, which are essential for memory and hunger response.

5. Raises the risk of disease

Excess sugar can exacerbate oxidative stress in cells, causing damage to proteins, tissues, and organs.

This oxidative stress has been linked to an increased risk of various health issues, including cognitive decline, diabetes, heart disease, non-alcoholic fatty liver disease (NAFLD), and some malignancies.

6. May cause weight gain

Added sugar contains calories but lacks important nutrients, making you feel less satisfied.

The accompanying blood sugar spikes and crashes can cause increased hunger and overeating, which contribute to weight gain.

7. May accelerate skin ageing

Excess sugar consumption can hinder collagen healing. Collagen, a protein that keeps skin strong, breaks down, resulting in thinner skin, diminished suppleness, and premature wrinkles.

Fruits can be a healthier alternative to sweet delights since they include antioxidants that help battle inflammation and improve skin health.

8. Increases stress levels

While sweets may temporarily reduce cortisol, the stress hormone, their effects are often short lasting.

According to a 2015 study, people who are stressed may seek sweets because they are calming, but this can aggravate stress over time.

Excessive sugar consumption has been related to self-medication for stress, anxiety, and depression, potentially leading to a vicious cycle of greater sugar consumption and worse stress.