Spirulina: The Complete Plant Based Protein Source | Health Benefits

18 May 2021

Spirulina is one of the oldest life forms on earth known for the longest as an endurance booster.

It is in fact among the most popular health supplements in today’s time considering it is one of the first plant-based foods in the human diet. Surprising right?

But what actually makes this ingredient a star among the ‘complete protein’ plant-based food sources? And does it even stand up to the fame it receives?

Well, here’s our effort to give you evidence around spirulina’s health benefits and the status it holds.

Spirulina: The Nutrient-Dense Food

Spirulina happens to be a superfood high in many nutrients.

Let’s have a look at its origin?

A type of cyanobacteria, originally from the family of single-celled microbes known as the blue-green algae. This is an organism that grows both in fresh and saltwater

What makes it plant-based is its ability to produce energy from sunlight through photosynthesis.

Lesser-Known Fact:

Spirulina gained massive popularity when NASA used it as a dietary supplement for astronauts on space missions. Really cool right?

It has to be its ability to regulate immune functions and its anti-inflammatory properties which take place by the release of histamine by mast cells.

What about the ideal dosage?

One can opt for a standard dose of 1-3g of this green superfood but this can go up to 10g per day. Here’s a look at the nutrient profile of 10g of dried spirulina powder:

Protein: 5.7 g

Vitamin B1 (thiamine): 22% of the RDA

Vitamin B2 (riboflavin): 33% of the RDA

Vitamin B3 (niacin): 9% of the RDA

Copper: 68% of the RDA

Iron: 15-16% of the RDA

Calories: 29

Carbs: 2.0g

Moreover, this superfood actually includes almost some amount of every other nutrient that you need along with an optimal amount of magnesium, potassium, and manganese.

Here’s a suggestion! If you are looking to skip eggs, spirulina could be a great replacement for a comparable amount of protein considering it also has all essential amino acids required by the body.

Spirulina: The Powerful Antioxidant With Anti-Inflammatory Properties

As we mentioned earlier, it is because of the anti-inflammatory properties that even NASA considered it as a superfood for astronauts.

Here’s what you need to know!

Chronic inflammation happens as oxidative damage harms our DNA and cells, resulting in diseases sometimes as lethal as cancer.

The presence of antioxidants in spirulina help protect against this oxidative damage.

Interesting fact:

The antioxidant substance ‘phycocyanin’ happens to be the main component and gives spirulina the unique blue-green color.

Health Impact Of Spirulina:

A lot of people are using this superfood that can improve heart health further reducing risks of heart diseases.

For those of you who aren’t aware of its powerful health benefits, studies on spirulina have shown that it lowers “bad” LDL cholesterol and Triglyceride Levels. It also increases “good” HDL cholesterol impacting heart health in a positive way.

Let us provide scientific evidence to build your trust-

Although most studies have shown favorable results mainly with a dosage of 4.5-8g per day yet,

A study was conducted on 25 people who were suffering from type 2 diabetes. It was later discovered that only 2g of spirulina per day, significantly showed a reduction in the blood sugar levels.

There was another study on people with high cholesterol which determined that 1 g of spirulina per day resulted in lowered triglycerides by 16.3%. Furthermore, there was a reduction in the “bad” LDL by 10.1%.

In addition, research has shown that spirulina may have anti-cancer properties and is especially effective against a type of precancerous lesion of the mouth called OSMF.

Spirulina May Improve Muscle Strength & Endurance:

Often experience muscle fatigue when exercising? The reason is exercise-induced oxidative damage.

People into fitness and athletics consume plant-based foods with antioxidants to minimize this damage.

Few studies emerged showing spirulina as food for significantly reducing the fatigue time and improving muscle strength and endurance.

Can Spirulina Reduce Blood Pressure?

Heart attack, strokes, and chronic kidney disease are some of the serious diseases driven by high blood pressure. An optimal amount of spirulina for e.g. 4.5g-8g per day has shown to reduce blood pressure in individuals with normal levels.

What might be the possible reason behind this reduction in blood pressure?

Spirulina leads to an increase in the production of nitric oxide (that is otherwise massively produced by plant-based sources like beetroot which are rich in nitrates that convert to nitric oxide) leading to a lowered blood pressure.

Nitric oxide is a signaling molecule that aids blood vessels to relax and dilate, positively affecting blood levels.

The Final Verdict:

Spirulina’s title as a superfood that is ‘nutrient-dense stands true along with the crazy health benefits it has to offer.

As mentioned above, spirulina suppresses oxidation while reducing blood pressure and lowering blood sugar. It also improves blood lipids and may have anti-cancer properties.

One can simply consume spirulina in tablets and powder form. There are supplements widely available and used for their amazing health benefits.

If you want the goodness of spirulina along with other green vitamins then you can check out bGreen’s super greens and fruits that help you bridge the daily gap in your nutrition.

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Ariana Smith

I enjoy writing and I write quality guest posts on topics of my interest and passion. I have been doing this since my college days. My special interests are in health, fitness, food and following the latest trends in these areas. I am an editor at Content Rally.

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Tips for Managing Urinary Incontinence

Urinary incontinence is a condition that is caused by issues with muscle control in the bladder, which can lead to the inability to hold urine, leakage when you cough or sneeze, or a frequent need to urinate. As a result, dealing with urinary incontinence is stressful and can be embarrassing. If you suffer from urinary incontinence, there is hope for management. You may be feeling self-conscious, but this is a common condition that many people, of different ages and demographics, experience. You are not alone, and there are plenty of things you can do to help control urges and build up muscle strength in your pelvis. Here are some basic tips to follow and options to try to manage urinary incontinence. Different Ways You Can Reduce The Urinary Inconsistence Try Out Some At-Home Exercises: Taking on some basic pelvic muscle exercises can help you build up strength to hold your urine flow. These muscles are responsible for your ability to control your bladder and can be strengthened naturally through some simple exercises. Performing daily kegel exercises can help you naturally gain control over your bladder muscles. Essentially, doing a kegel exercise means pretending you are holding back a stream of urine and will help you get better at strengthening your ability to do so when the time actually comes. Certain other exercises can be beneficial, too. A study from the University of California at San Francisco found that certain yoga poses can help with urinary incontinence by targeting the pelvic muscles. Find Products That Work For You: In the past, adult diapers were the most common thing people could buy to help with leaks and accidents. But not everyone enjoys wearing an adult diaper. Fortunately, urinary incontinence is common, and because of that, there are plenty of options that can cater to your own lifestyle and preferences. There are different types of pads and liners you can purchase for your undergarments, including specialized ones for swimming that no one will even notice. You can also choose specially designed underwear that passes as regular underwear and won’t cause any additional self-consciousness. Additionally, there are some more innovative devices to try, including incontinence rings, if you want to take on something a little more advanced. Develop New Behavioral Techniques: Get yourself into a routine that helps you take control of your bladder. For example, limit your caffeine intake, as caffeine is a known factor for increased urination. Alcohol is also a known factor, and reducing the amount you drink can make a substantial difference. Develop a new bathroom schedule as well. Train yourself not to go to the washroom just as a precaution, and work on holding your bladder for a longer duration between washroom visits. If you feel the need to urinate frequently, distracting yourself and focusing on something else can also be helpful. Maintain a Healthy BMI or Body Weight: Obesity, being overweight, and/or a high BMI can lead to a higher risk of developing urinary incontinence or other bladder problems. Therefore, taking measures to eat healthier and exercise more often can help you reach a healthier weight and therefore help with overall bladder function. Losing just 5% of your BMI can be beneficial in managing urinary incontinence, so every little bit helps. Aim to cut out processed foods, sugars, and make sure half of each meal contains a good serving of fruit and vegetables. Start with adding a little bit of exercise to your daily routine, even if it’s just a brisk walk a few days a week. The differences will be noticeable. Read Also: What Doctor Says About Snoring 3 Health Advantages Of Good Night’s Sleep

Nerves vs. Excitement: How To Manage Nerves And Perform At Your Best

Anyone who has ever been called to come and speak or perform in front of a public gathering knows the importance of holding nerves. From the time we are in school, some of us have dreaded raising our hands and speaking out the right answer even though we know what we are. We have looked at astonishment at so-called confident individuals and wondered what makes them do things that we cannot. Common terms like ‘performance anxiety, ‘stage fright’, ‘nervousness’, etc. are all common emotions and feelings that we harbor. The key is- how do we overcome the same? In this resource article, we are going to help a lot of people come to grips with their nerves. If you are someone who dreads talking in front of a crowd, we recommend that you stick around till the end of the article. Being ‘Nervous’ Versus Being ‘Excited’- How a Change in Terms Can Help: ‘I am too nervous; I can’t go out there and speak’! According to leading psychologists, a simple interchanging of the terms nervous and excited can go a long way in dispelling the fear. Rather than say or think that you are getting the nervous try and say to yourself that you are feeling excited. What you need to understand is that nervousness is associated with being a negative feeling. On the other hand, excitement is something that is deemed to be positive. This simple exercise wires your brain in a specific way, which then lets the body flow from the same feeling. For example, as soon as your brain starts comprehending that you are nervous, it sends a signal to your body, which then results in stomach pains and churnings. This is why you need to start feeling excited and look forward to the opportunity. There is a lot of energy that builds up in the body in such situations. The key is to effectively manage the same productively and positively. The ‘Fight’ and ‘Flight’ Instinct that Defines a Nervous State of Being: To understand these better leading scientists have spoken about the ‘Fight and Flight Syndrome’. They point out that whenever the brain is faced with a complex and problematic situation, it does one of two things- It either wants to escape and run away from the scenario. Or, It starts to swing madly to bring the situation under control. However, in some instances, and I am sure, you are going to relate to this, the brain goes into a hung position. Meaning, it neither fights nor flights. In this situation, the resultant action is a freeze! You get frozen and cannot do anything. According to experts, the fight or flight instinct needs to be properly managed by telling your brain some important things. What are those things? In very simple words, not every such scenario is going to be a life and death one. Meaning it is not at all serious and does not amount to anything. Once your brain can understand this, it starts processing emotions and feelings differently. Following this, it then sends these signals to the rest of your body. List of 5 Important Ways to Help Overcome Nervousness- In this section, we compile the top recommendations from the leading mental health experts to combat nervousness- 1. Undertake Adequate Preparation- According to scientists, 50% of all nervousness results from inadequate preparedness. This means that the more you are prepared, the lower will be your levels of nervousness. Reflect on your school days. Remember when did not know the answers to the question the teacher was asking, how you would try to avoid making eye contact? However, if you were prepared, you would not do the same. Practice makes perfect when it comes to combating nervousness. 2. Focus on ‘You’ providing Value to the Audiences- Whenever we are nervous, we keep thinking about ourselves. However, the key in this regard is to shift focus to the audiences that are sitting right in front of you. Start thinking of all the value, information, education, and enjoyment that you are going to give to the audiences. This will put you in comfortable headspace. Let me in you on a little secret. Audiences want everything should be about them. So, you can simply shift the spotlight on them. 3. Take Help from your Friends and Family Members- Leading comedians and artists have pointed out how having their near and dear ones in the audience helps them overcome stage fright. This is a simple, yet effective solution to combating nervousness on stage. Many also point out how they keep looking for their near ones in the audience and use them to make eye contact with different sections of the audience. This boosts their confidence and makes their brain understand the support there is on offer. 4. Breathe, Relax and Take it Easy- Remember, this is not a life-and-death situation. No one is perfect and even the best ones make mistakes. Once you can tune your brain accordingly, you will be able to get a hold of your nerves. Try breathing and being patient at all times. You can do mistakes, it is alright. Realize that you’ve done the work. The more relaxed you are, the better will you be able to convey. There will always be errors, and you should not worry about making them. 5. Engage with Positive Relaxation Techniques- In the last few years, relaxation strategies like Yoga, Massages, Aromatherapy, etc. have become very popular. They help channel positive energy within the body and calms down the senses. Regular meditation is great for your body mentally, as well as physically. By making such healthy practices a part of your daily life, you will be able to control your emotions in a much better way. Try meditating for 15 minutes every morning and see the difference. The Final Word: At the end of the day, you need to realize that we are all humans. We have a range of emotions, feelings, and characteristics that make us special in our way. No two individuals are the same and we must acknowledge the same. By paying attention to all the pointers in the article, you too can expect to combat nervousness and be better prepared for the next time you face the audience. Read Also: 6 Reasons Why You Would Need Psychotherapy 5 Protein Enriched Food To Improve Mental Health 6 Effective Ways to Improve Your Mental Health

Finding A Leading Melbourne Dentist For The Perfect Smile

Visits to the dentist can seem daunting, especially if since childhood you have had your friends tell horror stories from their appointments (most of which are undoubtedly either untrue or severely exaggerated) and so you have been putting off visiting for years. The problem with this though is that it is only to your detriment and regular visits to the dentist for hygiene check-ups and treatments are necessary for keeping your teeth and gums healthy. Many people feel that they haven’t had any serious teeth issues up until now so why try to fix something that isn’t broken, and you can see here it https://www.quora.com/Why-do-we-need-regular-dental-visits for others who feel this way or have an opinion on the topic, but does that make them right? We will be looking at the importance of oral health and how to go about finding the right fit in a dental clinic to get you that perfect smile you see in magazines. You may have landed a new job or been given that promotion you have been working so hard towards and with this comes more meetings and face-to-face appointments, hence the concern of looking into your dental condition. The last thing you need is for your employees or clients to be focused on stained, unsightly teeth rather than the services being offered, and then still trying to get them to sign up for your services. The time to act is now, you have a bump in salary, more people will begin to recognize you as a top-level manager, let’s give them a smile to match that personality, am I right? Dental check-up The first things you need to consider are your goals, what are you looking to achieve at the dentist. Is it more about the upkeep of general oral health and hygiene, or are you taking your smile to the next stage with a more uniform and aesthetically appealing appearance? Do you want your teeth whitened, or perhaps you have minor gaps that need filling, irrespective of your choice the main objective is having work done by a professional and reputable dental clinic that makes you feel comfortable and at ease? The last thing we need is to have an experience that plays out your childhood fears. Reputation goes a long way and clinics such as The Dental Room understand that patients may be nervous and will do their utmost to help you feel calm and relaxed. You want a dentist who explains the processes you are considering, answers questions happily and without hesitation giving you the confidence that you are in safe and capable hands. What to look for in a dentist Meeting new people can make some of us feel anxious, and when that person has to look into your mouth it is even more overwhelming. Unfortunately, it has to be done so finding the right fit is essential for a good experience. What makes for a good dentist? Is it whether they themselves have a good set of teeth, or their staff, their manner in the room, or how they make you feel? Let’s see some of the more common features patients consider essential in a good dentist, the dental atmosphere, and overall experience. This is important because treatments can get expensive, even more so if you are looking at cosmetic and specialized dental services and procedures. Ask the various clinics you have narrowed down your choice to for visiting if they accept your insurer before making any appointments. It isn’t a priority point but it has been mentioned a lot, and that is the appointment times. Ask the receptionists when you phone how long the average appointment is, not only do you not want to be sitting in a waiting room for hours (life is busy enough as it is) but why are the consultations taking so long if they seem abnormally long. Of course, there is a long list of features and traits people consider necessary or more important than others, some of which you can read about in this link to look further into it, but a general idea is a good starting point and you can build from there to suit your lifestyle or family. Do they offer the treatment you want, is the dentist on-site if it is more of a specific procedure, or do they cover general services and have had some experience in the field of treatment you want. Before signing up check if they treat all ages, or are they more tailored to just adults or just children. You ideally want a dentist that can see and treat everyone in one visit to save time and trips back and forth. Hygiene importance We may brush our teeth twice a day and think that it’s enough, but there is so much more to keep up with our teeth and mouth hygiene. The mouth is essentially the gateway to the body, everything passes through the mouth cavity and into the internal workings of the body, so we need to ensure it is a clean passage. Early signs of illness and disease are easily detected from symptoms in the mouth and can be discovered early on and treated if you maintain regular visits to the dentist. Your physician will advise and guide you on how to prevent or treat any tooth issues, this keeps them strong and in most cases prevents tooth loss. Related Reads: Effective Brushing Procedure And if you are a regular dentist enthusiast and looking simply to create a more aesthetically appealing smile then you can chat to your dentist about it, he may be able to perform the procedure himself or will certainly be able to recommend where to go or what your best options are. The days of being afraid of the dentist are long gone, teach your children from early on to visit the dentist and keep up with the dental routine and those myths and stories will soon be a thing of the past. Read Also: Everything You Need To Know About Calcium In Water: By Experts What Is A Good Alternative To Wearing Dentures? At Home or At the Dental Clinic: What Canadians Should Know About Teeth Whitening

Spirulina: The Complete Plant Based Protein Source | Health Benefits