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Clean Clogged Arteries: This Berry Helps Against Arteriosclerosis – and Keeps Your Brain Fit

Cranberries are healthy – not only for the heart, digestion and intestinal flora, but also for the brain. As a recent study shows, cranberries have considerable neuroprotective potential and counteract arteriosclerosis. You can find out what that means here.

Preventing dementia with cranberries: How the fruit affects your memory

The study shows the neuroprotective potential of cranberries. The research team looked at the health effects of eating a cup of cranberries a day in people aged 50 to 80. The scientists paid particular attention to the effects of 12-week cranberry consumption on brain function and cholesterol levels in 60 cognitively healthy participants. Half of the participants were given freeze-dried cranberry powder daily, which corresponded to around 100 grams of fresh cranberries. The other half took a placebo.

According to study author Dr. David Vauzour had shown in previous studies that higher dietary intake of flavonoids (a type of polyphenol) was associated with slower cognitive decline and the development of dementia.

The study also showed that foods high in anthocyanins and proanthocyanidins improve cognitive abilities. Anthocyanins and proanthocyanidins are found in berries, for example, and give them their red, blue, or purple color, according to the study author. The fruit also has antioxidant and anti-inflammatory properties

LDL cholesterol levels and atherosclerosis: Cranberries protect you from clogged arteries

In addition to the positive developments in the brain, the study participants also showed significant reductions in LDL cholesterol levels, which are known to contribute to atherosclerosis – the thickening or hardening of the arteries caused by a build-up of plaque that clogs the arteries.

Cranberries therefore make a positive contribution to blood vessel health and also improve cerebral circulation and cognitive abilities, the researchers write in summary in their study.

Additionally, independent research recently found that a daily intake of cranberry powder can significantly improve cardiovascular function. For this, the powder had to be taken for just a single month. Cranberries could also protect against cardiovascular diseases.

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health

Coffee Helps Prevent Depression

Studies advocate coffee consumption because its positive effects can prevent depression.

Does coffee mean the end of depression?

Coffee is known to have many positive effects on the human body: it acts as a pick-me-up thanks to the stimulating properties of caffeine and is also healthy thanks to its many vital substances. It can also help with slimming. Studies now suggest that coffee can help with depression. According to research, certain ingredients in coffee have a protective effect that prevents depression. But what exactly is supposed to cause this effect?

How coffee prevents depression

Depression is caused by constant, chronic stress. Certain connection points between certain nerve cells (synapses) no longer function properly. As a result, one becomes forgetful and anxious. There are already several studies that have specialized in coffee consumption in depression or chronic stress that leads to depression. The following results came out:

A 2012 study with rats showed that the caffeine in coffee can prevent depression. In this study, the rats were subjected to repeated and unpredictable stress, which caused them to exhibit depressive behavior and increased anxiety, among other things. The rats were given caffeine orally for a long period of time. This caffeine consumption caused an antidepressant and anxiolytic effect similar to the antidepressant. In another study, mice were exposed to stress for three weeks, which also showed corresponding conditions. They were less able to orientate themselves and had more stress hormones in their blood, and they also seemed joyless and helpless. The constant stress meant that more adenosine receptors were formed at the synapses and, especially in the hippocampus (the gateway to memory), the synapses no longer worked properly. If a specific gene was blocked by the caffeine, the mice were protected from depression. Thus, caffeine could be instrumental in preventing depression.

In a first meta-analysis, Chinese researchers recognized that both coffee consumption and caffeine consumption reduce the risk of depression. On average, the risk of depression fell by eight percent per cup of coffee per day in this analysis. The risk was also lower with regular caffeine consumption, but it did not decrease evenly. A second meta-analysis had comparable results. The amounts of coffee consumed were also examined here. Those who drank a lot of coffee had a lower relative risk of developing depression. 400 ml of coffee per day showed the best protective effect against depression. Green tea and caffeine also had some protective effects.

Coffee to prevent depression

Many studies suggest that daily coffee consumption can prevent depression. However, the results differed with regard to the substance responsible for this effect. In some studies, caffeine consumption alone is sufficient. A possible answer could be the adenosine receptors, which are blocked by caffeine. In others, the caffeine only works better in connection with the coffee drink against depression. It can also be other substances or the interaction of several ingredients that have the positive effect against mental disorders caused by constant stress. But one thing is certain: if you consume a certain amount of coffee every day, you build up a protective effect that reduces the risk of depression.

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health

Sugar Withdrawal: What Effectively Helps Against Sugar Addiction

Too much sugar can lead to obesity, high blood pressure, type 2 diabetes and the so-called metabolic syndrome. Nevertheless, almost everyone likes to grab chocolate, gummy bears or sweet drinks. Is it the sugar addiction?

Sugar is not healthy and we eat far too much of it – everyone knows that by now. Whether sugar can be addictive and whether there is a sugar addiction is discussed in science.

Does Sugar Addiction Exist?

There are already a number of studies that deal with sugar addiction. Prof. Falk Kiefer from the University of Heidelberg used magnetic resonance imaging (MRI) to look inside the brains of overweight people. He found that our brain reacts differently to apples than to sweets: the high-sugar foods activate the reward system. Similar to alcohol or other addictive substances, the brain releases more dopamine. Dopamine is known as a kind of happiness hormone. Nevertheless, Prof. Kiefer does not speak of a sugar addiction. However, there is no question that sugar can trigger addiction-like behavior.

Other studies have tested the link between sugar and addiction in rats. High sugar consumption caused brain changes in the rats. This later led to a craving for sweets. However, it remains unclear whether the result can also be transferred to humans.

Where does sugar addiction come from?

We live in a time when sugar is available anytime, anywhere. That was not the case before. The five tastes of bitter, salty, sour, umami (savory) and sweet were used by our ancestors to judge whether something was edible or poisonous. Poisonous plants are often bitter, unripe ones often sour. A sweet taste, on the other hand, means that something is ripe and edible. No wonder we love sugar and can’t resist it.

But our problem today is that we can hardly avoid sugar. It is omnipresent and available at all times. If you want to try avoiding sugar and reducing your cravings, Utopia shows you a number of helpful tricks.

Sugar withdrawal tip 1: Eat sensible food

Sounds banal, but it is important: try to eat as wholesome and healthy as possible. Dietary fibers from green vegetables or whole grain bread and proteins from legumes keep you full for longer. And you’ll get cravings less quickly.

Also watch out for hidden sugar in food: Sugar can be added to convenience products, bread, yoghurt or supposedly healthy fruit bars. And it doesn’t necessarily have to be called “sugar”: Sugar is also hidden behind sucrose, lactose, fructose (sirup), fructose, glucose (syrup), dextrose, invert sugar (syrup), dextrose or (malto)dextrins .

Sugar withdrawal tip 2: Eat regularly

Breakfast, lunch, dinner: These three meals should definitely be included. The longer you go without a meal, the more likely you are to crave sweets. And if you get hungry in the meantime: try fruit. Of course, fruit also contains sugar, which you want to avoid during sugar withdrawal. However, fruit is not as sweet as table sugar and also contains many important vitamins, minerals and fiber.

Sugar withdrawal, tip 3: Sweetener as a sugar substitute?

D rather not. Sweeteners are at least as sweet as sugar. So you won’t be able to get rid of the sweet taste from the sugar substitute. In addition, some sweeteners are not recommended: the sweeteners aspartame, acesulfame and cyclamate are suspected of having an appetizing effect and the consumer centers advise against consuming larger quantities. It is better to gradually reduce the amount of sugar as you withdraw from it.

Sugar withdrawal, tip 4: Sport against sugar addiction

The next time you get cravings, lace up your sneakers. Because when you exercise, your body releases the same feelings of happiness as it does with sugar. Especially when you go to your limits and it gets really exhausting, feelings of elation set in. In addition, the feelings of happiness last longer. You’ll still feel energetic and happy hours later, unless you’ve completely exhausted yourself by exercising.

Which sport you choose is up to you. The main thing is to exercise and have fun.

Sugar withdrawal tip 5: Get enough sleep

After a good workout you can sometimes sleep like a baby. And that’s a good thing: those who have had a good night’s sleep have less of a need for sweets to keep themselves awake and active.

The subject of sleep is often underestimated in everyday life. Not getting enough sleep can lead to a vicious circle: You are tired, so you eat sweets, you wake up for a short time, your blood sugar level takes a roller coaster ride. Then you won’t be able to fall asleep at night and the fun starts all over again.

Better get seven to eight hours of sleep, and you might not even think about your cravings, and the sugar withdrawal will go just fine.

Sugar withdrawal, tip 6: risk factor stress

Many people eat sweets because they are stressed. But chocolate & co. are not conducive to relaxation and sugar withdrawal quickly turns into a failure. After a stressful day, you should rather go out into the fresh air or get your mind off things when you talk to friends on the phone.

Or you try to counteract the causes of stress: For example, try to manage your working hours more efficiently so that you don’t drown in tasks. Or talk about it with the people who are causing you problems – for example, if someone in the family or close friends is the trigger of your stress.

Sugar withdrawal tip 7: Drink water if you are addicted to sugar

When cravings get you and you don’t have trainers handy, what then? Sugar attacks are often not as bad as we think. Try it with a large glass of water (or two or three…).

You can also feel really full of it, it will pass quickly. And? Still craving sweets?

Sugar withdrawal tip 8: Ban sweets from your reach

No matter how disciplined you are with sugar withdrawal, do you clear out all the cupboards when you get addicted to sugar? Then banish the seductive content elsewhere. Hide the candy in a place that’s hard to get to and doesn’t always catch your eye—like way back on a large closet. In the long run, however, only helps to get rid of the sweetness completely. Give it away to family or neighbors, or share it on foodsharing.

Being controlled by those around you can also help. Let co-workers, friends and family know that you are on sugar withdrawal. Who wants to be caught giving in to sugar addiction and emptying the pantry …

Positive support from those around you has an even more lasting effect: find someone who can tackle sugar withdrawal with you. In pairs or threes, you can motivate each other, praise each other – and sometimes stop yourself from giving in to sugar addiction “when you get hungry”.

Sugar withdrawal tip 9: Distract yourself

If you are about to give in to sugar addiction again: go for a walk, draw a picture, write down nice things, call a friend, read a good book or meditate a bit. Objectively, these are far more pleasant things than crushing a bag of gummy bears. It only takes you a few clear seconds to think about anything other than sugar, your sugar withdrawal, your sugar addiction. Withdrawal will take care of itself and you will be happy. Worth it.

Sugar Withdrawal Tip 10: Hold on to your success

There are always low points when you can’t take it anymore, when you want to throw everything away. Of course, also during a sugar withdrawal. It’s best to write down everything you’ve done. Then you can use it to motivate yourself again in low phases when sugar addiction strikes from behind.

For example, you could write down all the foods you want to avoid (chocolate, jelly beans, cake,…). For each day you’ve done that, put a tick next to it. Or you mark every day without sugary in the calendar. Once you have a small series of ticks on the paper, you probably won’t want to break the series.

Conclusion

Whether sugar addiction really exists has not been finally clarified – but sugar seems to have an addictive effect. In any case, it makes sense not to eat too much sugar. There are many small things that can help you with sugar withdrawal. It is important not to set your goals too high at the beginning and then gradually increase them. Here’s how you can tackle sugar withdrawal and reduce your cravings for sweets.

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