Which raises your blood pressure more, too much sugar or too much salt in foods?

If you're concerned about foods that raise your blood pressure, in the study, "Sugar-induced blood pressure elevations over the lifespan of three substrains of Wistar rats," published in the Journal of the American College of Nutrition, February1998, researchers found that high dietary sucrose (sugar) can chronically increase the systolic blood pressure (SBP) in three substrains of Wistar rats. Increased concentrations of circulating insulin were found in Wistar Kyoto rats (WKY) and Munich Wistar rats (WAM) suggesting that the glucose/insulin system was involved, at least in these two substrains, in the maintenance of high systolic blood pressure (SBP) levels during chronic, heavy sugar ingestion.

High blood pressure after eating

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Which raises your blood pressure more, too much sugar or too much salt in your daily diet? You have the issue of too much salt in commercial breads and other processed foods, and added sugars, syrups and sweeteners in other foods and beverages. There's also the issue of too many fats added to foods, and other ingredients that increase shelf life. What are these additives to cleaned food that comes directly from nature doing to your health?

Since the majority of studies concerned with sugar-induced blood pressure elevation have principally been short-term, the 1998 investigation, "Sugar-induced blood pressure elevations over the lifespan of three substrains of Wistar rats," followed the effects of heavy sucrose ingestion on systolic blood pressure (SBP) and related parameters over the lifespan of three substrains of Wistar rats.

In the study, according to its abstract, all substrains showed the highest systolic blood pressure when ingesting the two diets highest in sucrose. The highest sugar-induced systolic blood pressure (SBP) elevation, which remained over the lifespan of all substrains, was found in spontaneously hypertensive rats (SHR). Wistar Kyoto rats (WKY) had an intermediate elevation. WAM showed the lowest responses, although the average elevation of 6-8 mm Hg was statistically significant.

The following parameters could not be correlated with long-term elevation of systolic blood pressure (SBP); body weight, catecholamine excretion, renal function, and plasma renin activity, the study's abstract explains. Only insulin concentrations correlated: insulin concentrations were consistently higher in the two groups of Wistar Kyoto rats (WKY) and Munich Wistar rats (WAM) consuming the high sucrose diets.

You also may wish to see the article, "15 Terrible Things That Happen If You Eat Too Much Sugar." Or you might wish to look at the abstract of an older study, "Effects of diets containing different proportions of macronutrients on longevity of normotensive Wistar rats." The question is whether rats and people have the same responses to excesses of certain foods or nutrients. Mice and humans share 97.5% of their working DNA, according to the article, "Just 2.5% of DNA turns mice into men - New Scientist."

How Much is Too Much Salt

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Why you need to eat before a morning run

If you are a morning runner, it seems like all you need to do is jump in your clothes (unless you sleep in them), stretch and head out the door to hit the road for your daily sweat session.

You might want to eat breakfast before a morning run

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Think again.

Before you lace up your shoes, make sure you are fueling properly for the run that you have in front of you. While you were sleeping, you may have not been doing any activity -- but your body was busy. As a result, it depleted much of the energy in your system. In fact, researchers have found that your liver glycogen can drop as much as 50 percent while you sleep.

Liver glycogen serves as the main source of fuel for your body when you are running and when it's depleted, it can lead to you feeling exhausted -- impacting the quality of your run. This is why most marathon runners will tell you that the marathon isn't half over until you reach mile 20, which is when the body's muscles tend to run out of their glycogen stores.

The best way to fight this depletion comes from a quick bit of fuel in the morning before you head out for your run. For easy morning runs, all you need is about 100 calories of fuel, best served in some Gatorade or energy chews, like the PROBAR Bolt. Longer runs will require a bit more investment in your fueling strategy, and might require some carbs from a bagel or other food option.

However, finding the best fuel for your body and your running needs will take some time. As frustrating as it may be, this will often take place in a form of "trial and error," where you will have to see how your body reacts, while running, to the various fuel that you put into your body.

Either way, take a few extra seconds to grab some proper fuel before your next morning run. Your body will thank you.

Should I Eat Breakfast Before An Early Morning Run

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Seven salad greens packed full of vitamins and minerals

Eating salad greens, other than iceberg lettuce, are a natural way of getting a good daily dose of several vitamins. Many salad greens are also rich in minerals and folic acid.

Romaine lettuce

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Salad greens often come pre-packaged as “mixed greens” in your local store. Less common ones can be found at specialty stores such as co-ops or at farmers markets.

Seven salad greens packed with health nutrients to consider for salads include:

Romaine lettuce

Red lettuce

Spinach

Purple or Red Cabbage

Kale

Dandelion greens

Mustard greens

Romaine, red lettuce and spinach are common and mild tasting. All three are rich in Vitamin A and K. Spinach is also good source of copper, calcium and manganese. For a good source of Vitamin C and K, try purple or red cabbage on a salad.

Kale is not a common salad green on its own, but it can be an excellent addition when mixed with other salad greens. Kale can have a slightly bitter or zippy taste depending on the variety. It is an excellent source of calcium, copper, potassium and manganese. One cup of raw kale contains over 600% of the recommended daily allowance of Vitamin K, over 200% the recommended daily allowance of Vitamin A, and over 100% of the recommended daily allowance of Vitamin C

Dandelion greens are also not as common and are often perceived as zippy or slightly bitter. These greens are a good source of calcium, manganese, and Vitamins A and K. Mustard greens are often described as spicy or bitter or definitely zippy, but when mixed with milder greens they

These seven greens are just the beginning when it comes to options. There well are over fifty different edible or gourmet greens. There are also many wild greens. Foraging for wild greens can take salad eating to a whole new level. Those interested in learning more about forage greens should seek out an expert. Some state, city and county parks offer classes on wild edibles.

Kale

Source: https://www.healthyatra.com/

How to gain energy by simply eating food

Sometimes we tend to forget just how much food gives us energy to do simple things like: think, exercise and be productive in our daily lives. Because eating is a routine thing and essential to our survival, we don’t think of it as an “energizing supplement”.

What to Eat Before and After a Morning Workout

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Lucky for us it’s the easiest form of energy that the body naturally digests and breaks down. No extra pills or magic potions are necessary for this to happen. We just have to simply eat. If you want to find out how you can get energy from food, keep reading.

Eating for energy

It’s evident that we require food for for survival. Humans can go up to eight weeks without food. As true as this fact might be, the longer you go without food the lower your energy levels drop.

Other than the need for sustenance we need food because it’s a unit of energy. It’s how we function. The types of food you put in your body does matter. If you fuel your body with unhealthy foods like: sweets, fried foods and those high in trans and saturated fats you’re more quickly to become lethargic, and also gain weight.

If you make healthier choices by introducing vegetables, fruits, healthy fats and carbohydrates into your diet all will be well in the land of energy. Your body is going to get what it needs to provide you energy to study, play with the kids or even stay awake during your work meetings.

Why does what I eat matter?

That’s because not all food is equal. So the energy it gives you isn’t going to be equal either. There are some foods that give you such a burst of energy and others that make you crash minutes after eating.

If only you could extract the energizer bunnies “going and going” energy into yourself like some kind of souped up B12 shot without the nasty crash you’d be good to go. Well, you can gain energy with the food you eat. First thing you can do is step back from foods like candy bars, because those darn sugar crashes are the worst.

Food does not directly give you the energy instantly, what you ingest has to be broken down by the digestive system into substrates. Once the substrates goes through its breakdown process your body absorbs the nutrients and you gain energy.

Main Substrates

Carbohydrates

Protein

Fats

Carbohydrates- starches, sugars that are broken down into a simple sugar called glucose

Rice

Barley

Grains

Protein - Amino acids

Meat

Beans

Seafood

Fats - One of the three main classes of foods. Energy stores for the body. There are two types saturated and unsaturated, or healthy fats.

Avocado

Olive oil

Nuts

There are so many diets out there, and each diet is not meant for everybody. When you omit or don’t have enough energy coming in, outwardly you will not be able to function normally and get things done.

If weight loss is your goal, don’t starve yourself, also don’t wait until your blood sugar is low to the point you get sluggish and weak to eat. Eat fruits, vegetables and complex carbohydrates that give your body nutrients that provide you with energy to get through a long day.

food pairings that will increase nutrient absorption

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