What do diabetes, heart disease, cancer and COVID19 all have in common? The answer is oxidative stress. Oxidative stress is a fancy scientific term that refers to an imbalance between the production of reactive species (ROS, reactive oxygen species and RNS, reactive nitrogen species) and the clearance or detoxification of ROS and RNS by our cells. Our cells are constantly producing and neutralizing ROS and RNS but when the balance of production and clearance is lost, damage can occur. ROS and RNS are toxic to cells, in fact, they are what our immune cells make to kill invading pathogens, such as bacteria, to fight infections.
Some of the risk factors for developing oxidative stress are obesity, smoking, toxic exposures (to radiation, pollution, pesticides and other chemicals) and some prescription medications. There is a link between nutrition and oxidative stress as well. Many of the foods we eat every day actually put us at higher risk for developing oxidative stress and diseases such as heart disease, cancer, diabetes and the complications associated with COVID19. Can you guess which foods tip the balance in favor of oxidative stress? You guessed it! All of the usual suspects. Consuming excessive amounts of sugar, refined grains (white flour, cornmeal, white rice, white bread, etc), bad fats (found in fried foods, high fat dairy products and certain animal protein), processed foods and alcohol can result in oxidative stress.
Since I tested positive for COVID19, oxidative stress has been at the forefront of my mind. As a doctor, I knew that oxidative stress was the source of most of the major vascular complications of COVID19 such as heart attacks, strokes, kidney failure and blood clots. I also knew that if I had a fighting chance against this disease, I needed to feed my cells foods that reduced oxidative stress (antioxidants) and avoid foods that promote oxidative stress. During the worst part of my illness, I found myself craving fresh berries, leafy greens and colorful vegetables, all of which have immune supportive vitamins, nutrients and oxidative stress reducing antioxidants.
The moral of the story is, if you want to add a layer of protection against COVID19 as well as chronic inflammation and chronic disease, you have to be intentional about what you eat and the things you avoid. Start by eating lots of antioxidant rich berries, vegetables and leafy greens and avoid toxic foods such as sugar, refined grains, bad fats and alcohol. You should also limit your exposure to radiation, pollution and pesticides when possible.
Many of us think that staying active means working out at the gym or going on a run. These activities are important for health and weight-loss, but what about the other 16 hours or so that we spend awake? Working out for a brief period is not enough if you want to become efficient at losing weight. In other words, you need to move more during your day.
Sitting can lead to weight gain
We spend too much of our day sitting. We often spend too much time on the couch, driving, working at our desk and other sedentary activities. As a result, our bodies do not burn enough of the food we eat. In other words, our bodies are more likely to store extra calories in the form of body fat.
Ways to stay active:
Do not sit for more than an hour at a time
Take a minimum of 10 thousand steps per day.
Buy a fitness watch or download an app to track your steps
Participate in fun activities that promote movement i.e dancing, swimming and biking.
When you are working out at the gym, walk while resting instead of sit.
Stay active through-out your day and you may burn an extra 500 calories or more. In other words, move more if you want to lose weight.
Poor sleep leads to mental fog, low energy, weakness, weight gain and other issues. Read my previous article on how to get quality sleep. https://zecohealth.com/are-you-struggling-to-get-quality-sleep/ Improve your sleep and wake up refreshed and ready to take on the world.
Get sunlight in the morning within the hours of 6 and 9 a.m.
Expose yourself to morning sun to reset your circadian rhythm. As a result, you should fall asleep faster and sleep deeper. In fact, you should feel the early morning increase in cortisol. Moreover, the increase in cortisol should allow you to generate natural energy. I recommend that you go on a walk or practice yoga in the early morning.
Reduce use of caffeine. Overuse of caffeine can interrupt your sleep
Caffeine has a 6 hour half life. Therefore, ingesting caffeine within 6 hours of your bedtime may interrupt your sleep. Find natural solutions to increase your energy.
In fact, you may want to look into Zing Energy. They use neuro-stimulation patches to generate natural wave of energy. Visit http://www.feelzing.com and use code zecohealth15 to get a discount.
Reduce stress
Constant stress will keep your cortisol levels high. Cortisol is an important stress hormone, but you need to keep it balanced. Therefore, practicing yoga, listening to relaxing music and taking an evening bath are some tips to relieve stress.
Practice proper breath work
Learning how to control your breath can help you control your nervous system. Yoga and breath work may train you to slow down your heart rate. In addition, you may lower your cortisol levels and blood pressure.
Monitor your diet
On one hand, if you eat too much, you will put undue stress on your body and metabolism. On the other hand, if you do not eat enough, you run the risk of being nutrient deficient. Therefore, you should maintain a balanced diet. Focus on balancing your macros (fats, protein and carbs) and micros (vitamins and minerals). Keep in mind that you may need to supplement. As always, limit or eliminate processed foods.
Develop and maintain an exercise routine
You can get stronger and have more energy if you couple a good exercise routine with a proper diet regimen. Aim for a minimum of 5 days per week for 45 minutes. The ideal workout regimen include strength and cardio training. Above all, you may lose weight and get healthier.
Many of us struggle to sleep well at night. Poor quality sleep can affect your mood, energy level, libido, strength, mental alertness, memory and overall health. I struggled for years. I used to wake up tired even when I slept the recommended 7 to 8 hours. The tips that I am about to share will improve your sleep hygiene, which in turn will improve your sleep quality, leaving you feeling refreshed in the mornings.
If you want to get quality sleep, you need to reset your circadian rhythm. This rhythm tells your body when it is morning, time to be awake and when it is night, time to go to sleep. Many of us do not sleep well at night or wake up in the middle of the night. The following techniques should assist in resetting your body’s natural circadian rhythm so you can fall asleep faster, sleep through the night and wake up feeling rejuvenated.
Good Sleep Hygiene Starts The Moment You Wake:
Expose Yourself to Sunlight in the Morning
Majority of us do not think about preparing for bed until it is time to go to sleep. Resetting our circadian rhythm begins in the morning. The first step in doing so is exposure to sunlight when we wake. According to Benefits of Sunlight: A Bright Spot For Human Health “When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night.” This means that upon waking, we need to expose ourselves to light, preferably sunlight. Going for a morning walk is a good way to get early sunlight which will start your journey to better quality sleep. I recommend getting sunlight in the morning, preferebly the red-light from the rising sun. If you are unable to do so, exposure throughout the day would still be beneficial.
Have Caffeine In The Morning or Earlier in the Day
Caffeine is one the most consumed stimulants in the world. Coffee, sodas, energy drinks and many of our favorite drinks may contain this stimulant. Caffeine acts primarily on A1 and A2A receptors which are related to functions of the brain. The stomach and small intestine absorb it very efficiently and easily. According to Effects of Caffeine on Sleep Quality and Daytime Functioning by The US National Library of Medicine “Drake examined the effects of 400mg of caffeine administered at three points prior to the participants’ usual bedtime, and found that even doses within 6 hours prior to bedtime significantly disturbed sleep compared to placebos.” Have you thought about the impact that a shot of 5 Hour Energy or a can of Redbull may have on the quality of your sleep?
Remain Physically Active
I break this into 2 parts:
1. Movement – There is a recent research in Britain that indicates that the average person spends 14 hours per day sitting. In fact, lack of movement carries negative impacts that range from weight gain to poor sleep quality. Movement is a natural way to generate energy and is a healthier option than relying on caffeine or energy drinks. Given that heavy reliance on caffeine can significantly raise your blood pressure, I recommend that you go for a 5 to 10 minute walk every hour.
2. Working out- According to an article written by SleepFoundation.org “People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise per week.” This equates to approximately 25 minutes per day. Daily moderate to intense exercise improves the quality of your sleep. This allows you to wake up feeling energized.
Regulate Your Stress Levels
This is one of the main reasons why daily yoga and meditation practices are beneficial. Waiting until bedtime to calm your mind may be futile. According to Stress & Insomnia, written on SleepFoundation.org, “Stress induces a range of bodily reactions in the brain and nervous system, endocrine (hormone) system, and immune system. Experts have increasingly come to identify the specific elements of the stress response that contribute to what is known as a state of hyperarousal in which the brain and body operate as if on alert.” Depending on your level of stress and/or psychological state, you may need to see a specialist such as a psychologist or a licensed therapist. Identifying and addressing your stress level can not only improve the quality of your sleep, but your overall health.
5. Get Adequate Magnesium
Research indicates that magnesium may help you fall asleep & stay asleep. What’s clear from research is that a lack of magnesium impacts sleep. Low levels of magnesium are associated with poor sleep quality and insomnia. Magnesium may help regulate neurotransmitters that are directly related to sleep. Neurotransmitters are chemicals that transmit messages between nerve cells in your brain and body.
According to The Cleveland Clinic, you may be at risk of magnesium deficiency if you:
Are an older adult.
Have Type 2 diabetes.
Have a gastrointestinal disorder.
Have alcohol use disorder
Some studies have found that magnesium supplements can:
Make it easier to fall asleep.
Improve sleep quality.
Reduce symptoms of restless leg syndrome, which can interfere with a good night’s sleep.
Make sure to put into play the 5 techniques mentioned above and make them a part of your daily routine.
Spend time 10 to 15 minutes in the red-light of the setting sun. The red-light from the setting sun can boost melatonin production at night. Melatonin is known as the sleep hormone, but it also has many health benefits.
After sunset, limit your exposure to unnatural light. The light from your phone, television and light-bulbs may be the biggest antagonist to your sleep quality. I do 3 things to limit false light after sunset. I set the blue-light filter on my phone to turn on automatically at 8 pm (there are apps that you can download to do so as well), I put on my blue-light blocking glasses to limit my exposure to the light from the TV and light-bulbs and after taking off my glasses, I put on a sleep mask. I also have blue light blocking bulbs in my bathroom because these are the only lights I keep on after the sun goes down. Darkness boosts your body’s production of melatonin which will help you to fall asleep faster and sleep better. See the Amazon page below for blue-light blocking glasses, sleep masks and other products that can improve your sleep quality. https://www.amazon.com/shop/zecohealth?listId=1JFMITM8MQUQ8&ref=inf_list_own_zecohealth
Keep your home as cool as you can tolerate. Keeping your home cool will make you feel comfortable and relaxed, and as a result, help you to fall asleep faster. 68 to 72 degrees Fahrenheit is ideal.
Start a meditation routine 30 minutes before it is time to fall asleep. If you plan to fall asleep at 10 pm, then begin at 9:30 pm. I listen to bedtime stories and/or medication podcasts on Spotify nightly. There are apps you can download and guided meditations on YouTube. Keep in mind to close your eyes and keep your sleep mask on.
Do not watch action or anything at night that would excite you. Comedies, documentaries and some dramas are good to watch at night. Remember to wear your blue-light blocking glasses.
Aim to set your sleeping time to 90 minute intervals. Our bodies go through REM and non-REM in 90 minute cycles. For example, 7 and a half hours is better for your sleep quality than 8 hours. Waking up in the middle of a cycle has negative impacts on your sleep quality so set your alarm accordingly.
If you wake in the middle of the night, put on your blue-light blocking glasses if you need to expose yourself to light. Do not turn on your phone and limit exposure to loud excitable noise.
Keep the same sleep routine every night. This includes waking up and falling asleep at the same time. Keeping the same routine will train your mind to recognize when it is bedtime.
Managing your blood sugar effectively may help improve your nightly rest. So, focusing onlower glycemic foods can avoid the fluctuations of high and low blood sugars that can contribute to poor sleep. If you are on a low carb diet, eating complex, healthy (low glycemic carbs) after dinner can provide your brain glucose to promote sleep quality.
The Carnivore Diet has been popularized recently and it makes certain claims about it’s benefits for human nutrition. This article is designed to examine some of those claims. Let’s look at some of the positives and negatives of the diet.
Let’s start with the definition:
According to Healthline, “The Carnivore Diet consists entirely of meat and animal products.”
The diet consists of eating meat for all meals. I think of it as The Keto Diet on steroids.
Let’s look at some of it’s claims and research that may support the diet:
The Carnivore Diet promotes weight loss:
This has been the case in just about every instance that I have witnessed. According to Healthline’s article, All You Need to Know About The Carnivore Diet, “High protein diets can help you feel fuller for a longer period which may lead to lower calorie intake.” Simply said, you will eat less, causing you to lose weight. I can see why people have lose weight and become advocates of this diet.
It claims that all plant foods are toxic:
This is the claim that plant foods have natural defense mechanisms called lectins that can precipitate inflammation and disease. Lectins have recently gotten more exposure in the nutrition world. “Lectins can also bind to cells linerary and digestive tracts which may disrupt the breakdown and absorption of nutrients and affect the growth and action of the intestinal flora,” according to The Nutrition Source, Harvard’s T.H Chan. Advocates of The Carnivore Diet claim that the diet is gut friendly.
The Carnivore Diet will lower cases of type 2 diabetes:
There is no secret that type 2 diabetes is an issue in the western world. The standard western diet is too high in sugar and refined carbohydrates. The constant insulin spike can lead to type 2 diabetes. Is The Carnivore Diet the solution? Researchers are studying the effects of high protein, high fat and low carb diet on diabetes. Studies on Pubmed indicate that a high protein, high fat and low carb diet can improve insulin insensitivity. On its face, it seems to be a possible solution to a serious underlying health issue.
Things to be concerned with if you are on the Carnivore Diet:
Vitamin & Mineral Deficiency:
A diet that excludes plant life may lack necessary vitamins and minerals.
Protein and Uric Acid Overload:
According to Dr. Christopher Labos, cardiologist at McGill’s Office for Science and Society, “eating such a high amount of animal meat, may increase your level of uric acid and may cause Gout.” There is a study done in The New England Journal of Medicine that shows that higher levels of meat and seafood are associated with increased risk of Gout. A high meat diet may put more pressure on and damage your kidneys.
High Blood Pressure:
Simply put, eating a lot of salted meat, mainly red meat may raise your blood pressure. Have a discussion with your doctor or dietitian if you struggle to maintain a healthy blood pressure.
Cholesterol:
This has become a controversial topic. Traditional medicine tells us that there are 2 types of cholesterol, HDL (good cholesterol) and LDL(bad cholesterol) . Traditionally, the goal is to increase your HDL and decrease your LDL. Advocates of The Carnivore Diet will say that cholesterol is not bad for you. Some even say that it is ok if your LDL cholesterol increases.
I say it is better to err on the side of caution. Consult your doctor if you struggle to maintain a healthy level of cholesterol.
Long-Term Effects:
There isn’t enough long term scientific evidence of the effects of a diet that solely relies on animal meat.
Should you follow the Carnivore Diet?
This is a loaded question. It really depends on who you ask. I sustain a gut friendly, high protein, high fat, low carb diet. We do not have enough information to determine if it is best to sustain a pure meat diet.
If you determine to follow The Carnivore Diet :
Have a serious discussion with your doctor or dietitian
Consider the pros and the cons, even beyond what is mentioned in this article.
Opt for less processed, higher quality and grass finished meat
Health|Longevity|Bio-Hacking|Nutrition|And SO Much More.
Narado Zeco Powell CFT|CNS|CES
Meet Narado Zeco Powell, a dedicated fitness enthusiast born in Montego Bay, Jamaica. Battling childhood underweight issues, he moved to the United States at 16, weighing just 113 pounds at a height of 5’11”. His journey towards wellness ignited at 18, sparking a deep interest in fitness and nutrition.
For 18 years, Zeco immersed himself in evidence-based scientific literature, learning from mentors, and experimenting with various techniques. In 2018, driven by a passion to share his knowledge, he embarked on a mission to aid others on their fitness journeys.
As a Certified Lumen Metabolic Coach holding seven fitness and nutrition certifications from the International Sports Sciences Association, Zeco educates and inspires through multiple social media platforms. His commitment to constant learning enables him to deliver the most current and actionable content to his clients, followers, and subscribers.
Discover Zeco’s insights on weight management through his podcast, The Matter Over Mind Experience, available on Spotify, Apple, and YouTube.
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