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Hot Lemon Water Before Bed: Benefits, Risks, and Nutrition

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Hot lemon water could be your lemon saver.

So should you drink hot lemon water before bed?

Does hot lemon water do the damn thing? Consider the following * potential * pros and cons:

advantages

disadvantage

  • can cause heartburn or upset stomach ⛔️
  • increased nocturnal urination ⛔️
  • could damage teeth ⛔️

For years we’ve been listening to self-proclaimed health fanatics talk about their masochistic habits. They don’t like fasting, purifying juice, and adding weird little seeds and supplements to all of your smoothies – certainly healthy for some, but reserved for the really hardcore.

While these habits may seem too extreme to the average bear aspiring to a healthier lifestyle, there is something to be said for the more moderate, easily customizable solutions that healthy, active people employ to maintain their status quo. And there is no better place to start than water.

Adding more water to your diet is the most basic and accessible change that you can make in your daily routine. Even if you’re one of the “I don’t like the taste of water,” the best thing about water – aside from being free and widely available – is that you can pour tasty fruit over it to spice things up.

This is where the almighty lemon comes in. Water with lemon is a cult classic, but newer variations like hot lemon water have been used as a better choice, especially at night.

If life gives you lemons, push them in the water and drink them at night.

In a 2015 article, scientists described citrus fruits, especially lemons, as a “treasure trove” of health benefits and highlighted the following health effects:

(The study may not have used those exact words, but we’re really cool, so there.)

Citrus fruits like the humble lemon are filled to the core with organic compounds like flavonoids and alkaloids that can offer great wellness bonuses (grooooooan).

Lemon water could help fight painful kidney stones that build up from buildup of minerals. Typical kidney stones are formed from calcium oxalate and doctors treat them with citrate. Guess what’s high in citrate? Yes. Citrus fruits like lemon can increase the levels of citrate in your piss, which will help your body counteract kidney stones.

It also helps to drink more water. (Although, let’s face it, very few things will help you with that stone going through your pee-pee tunnel. You will likely have to be in the hospital for that. Because it hurts so damn.)

Lemon water can work at any time of the day. However, if you chuckle or sip before bed at night, lemons can work overtime and improve positive results. Why? Because they act on a body at rest and therefore do not compete for airtime in your system.

In addition to having numerous positive effects, lemons are also one of the best sources of vitamin C. While it’s no secret that vitamin C supports the immune system, research shows that vitamin C can reduce stress, depression and anxiety in addition to traditional treatments.

When you add fresh lemon juice to hot water and sip it before bed, you may feel the stress lift off your shoulders and gain benefits like a turbo-boosted immune system and healthier skin and hair.

While hot lemon water before bed can offer many benefits, the elixir can have some accidental drawbacks.

In a 2020 study, researchers discovered how sour lemons really are. With more than five types of acid, it would be an understatement to say that lemons take a hit. In this case, you will be hit in the teeth, intestines and bladder. It’s like kissing Alien’s alien.

The high acid content in lemons can damage tooth enamel. If you drink lemon juice right before bed, brush your teeth afterwards to protect tooth enamel from harmful acids. (Though that combination of lemon flavor and minty toothpaste … tin.)

Speaking of acid, drinking plenty of acidic juice and lying in bed could be an easy drive to Heartburn City. If you are prone to heartburn and indigestion, you may want to make drinking hot lemon water part of your morning routine instead.

And then there is your bladder. It goes without saying that by drinking something and going to bed properly, you will most likely wake up at night to pee.

While there is some debate about the diuretic properties of lemon (there is no research to support lemon as a diuretic), hot lemon water is still water. Throwing back lemon juice before bed can increase your need for pee, which is between you and your sleep good buddy.

For those of you who worry about your teeth, are prone to heartburn, and hate waking up at night to go to the bathroom, drinking hot lemon water before bed may not be your pocket. It’s more Lemoff than lemon.

Lemons may seem like the star of the show here, but let’s not forget that none of this happens without water.

It is known that increasing water intake in general can result in a variety of benefits. But does timing affect the health benefits?

Well, the evidence for a “best time” to drink water is pretty limited, according to a 2019 review. There are several strategies for when to drink water. For example:

  • 30 minutes before a meal while you are eating and 30 minutes after a meal – but that’s it for the day
  • shortly after you got up in the morning
  • before training, during and after training
  • before a bath
  • just before bed

Supposedly, drinking water at the “right” time can help you relieve stomach pain, the urge to overeat, fatigue, and possibly even heart attacks and strokes. Buuuuuut let’s be real – there isn’t much science to confirm the existence of a “right” time to drink water.

So get as much H2O on as you can when you can, and if you’re prone to late night urges, avoid it before you go to bed.

But how much lemon water should you drink?

The most important thing to remember in all of this is to stay hydrated. The 2020-2025 diet guidelines don’t recommend drinking a specific amount of water every day (the amount of water you need in cool Alaska will not be the same as what you would need in mid-summer in Houston, for example). But there is no upper limit – drink as much as you can.

However, the guidelines recommend simply standing over flavored water. While lemon water is good to drink before bed for some people, it doesn’t make every single glass a hit of lemon beauty.

If you stay well hydrated, you may be rewarded with glowing skin, healthy weight management, and a robust immune system.

Well, lemons and water, duh.

The exact goodies you get from your lemon water will depend on how strong you are making it and what type of lemon you are using. Yes there are different types!

Here’s what you can expect in the juice of a 48 gram (g) squeezed lemon.

Whichever type you choose, lemons are filled with vitamin C. You need around 90 mg a day, which means that each of these little yellow fruits provides around 21 percent of your daily needs.

Overall, lemons don’t contain many other nutrients. You won’t find a lot in protein or fat. The carbohydrates are mostly made up of fiber and sugars like glucose and fructose – and the juice really doesn’t provide a lot of fiber.

While it looks like lemon doesn’t have much to do nutritionally, lemon water is a low-calorie, low-sugar boost to your hydration and vitamin C intake.

Hot lemon water is healthy and has a vitamin C punch in it. Also, drinking water in all of its forms (except toilet water) is a good idea.

Does chugging hot lemon water before bed help you lose weight and get on with your life? Hmm I am not sure about that.

But it won’t do you any harm. That is, unless you have sensitive teeth, heartburn and you hate night visits to the insider tip. If you’re interested in staying hydrated and getting your daily dose of vitamin C, lemon water is simply the lust.

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Whole Grains Health

‘ABCs’ of primary and secondary CVD prevention have expanded over the years

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Blumenthal R. Opening session. Presented at: American Society for Preventive Cardiology Congress for the Prevention of Cardiovascular Disease; 23-25 July 2021 (virtual meeting).

Disclosure:
Blumenthal does not report any relevant financial information.

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The ABCs have been providing a roadmap for primary and secondary CVD prevention since 1999, according to a spokesperson for the American Society for Preventive Cardiology on CVD Prevention virtual congress.

Roger S. Blumenthal

Since then, the ABCs have been expanded and adapted to changing guidelines and newer evidence-based care approaches. Cardiology today editor of the Prevention Department Roger S. Blumenthal, MD, FACC, FAHA, Kenneth Jay Pollin Professor of Cardiology and Director of the Ciccarone Center for the Prevention of Cardiovascular Disease at the Johns Hopkins School of Medicine, discussed these changes and more during his talk.

Heart shaped puzzle pieces

Source: Adobe Stock

Blumenthal said the ABC structure originated in the 1999 American Heart Association / American College of Cardiology guidelines for the treatment of stable angina, chaired by Raymond J. Gibbons, MD.

“We have modified the ABC approach to an ABCDE approach over the years,” said Blumenthal. “For this talk we added an ‘F’ for failure or heart failure as seen in the 2019 Primary Prevention Guidelines,” said Blumenthal.

He said that in its current form, a draft of the “ABCDEF” of CVD prevention would read:

A (Assessment and Aspirin) Adults 40 to 75 years of age should be routinely screened for traditional CVD risk factors, and clinicians calculate the 10-year risk for ASCVD using the pooled cohort equations. According to the presentation, low-dose aspirin (75 to 100 mg per day) may be considered in adults who have currently or recently smoked, a family history of atherosclerotic cardiovascular disease, hypercholesterolemia with statin intolerance, subclinical arteriosclerosis (coronary artery calcium Score>.) Have 100) or in patients with a 10-year ASCVD risk of at least 20%.

B (blood pressure) In adults with elevated blood pressure, including those requiring medical therapy, recommended measures include weight loss (if overweight), a healthy diet, sodium reduction, potassium supplementation, increased physical activity, and limited alcohol consumption.

C (Cholesterol and Cigarette Cessation) statin therapy is the first-line approach to primary prevention in patients with elevated LDL, diabetics or patients with a sufficient risk of ASCVD. In addition, nicotine replacement or other pharmacotherapy are recommended to aid in smoking cessation. All adults and adolescents should avoid secondhand smoke.

D (Diabetes / Glucose Management and Diet / Weight) Clinicians should encourage patients to improve their consumption of vegetables, fruits, legumes, nuts, whole grains, and fish to reduce risk factors; Replacing saturated fat with monounsaturated and polyunsaturated fats; reduce dietary cholesterol and sodium; and minimize your intake of processed meats, refined carbohydrates, and sweetened beverages.

E (exercise / education) – Sedentary behavior should be avoided and people should participate in 300 minutes of moderate or 150 minutes of vigorous physical activity per week.

F (Heart Failure) The sequential introduction of evidence-based RF therapies, including ACE inhibitors / angiotensin receptor blockers, beta blockers, aldosterone antagonists, angiotensin receptor neprilysin inhibitors, and SGLT2 inhibitors, can reduce both the relative risk of death and the 2-year mortality rate is reduced by patients with HF.

“If you take our guidelines and put them in an ABC approach, we’ll start with pharmacists assessing cardiovascular risk,” said Blumenthal. “We also need to keep in mind that the ultimate decision rests with the patient on how aggressively we are drug management or how long we focus on lifestyle. Of course, the healthcare professional has to present the data in a way that patients can understand. “

References:

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American Society for Preventive Cardiology

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Whole Grains Health

Serena Siddiqui: Shape Your Future Recipe Contest Winner

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AAs part of their mission to educate Oklahomans to make healthy choices, Shape Your Future (shapeyourfutureok.com) partnered with TulsaKids to find a young chef who can create a healthy, delicious recipe using fruits or vegetables. Shape Your Future encourages everyone to fill half their plate with fruits and vegetables at every meal, and 9-year-old Serena Siddiqui’s creation hit the mark. Her salmon tacos recipe is a winning combination of lean protein, whole grains, and colorful vegetables that are delicious, healthy, and visually appealing.

Young people like Serena can point the way to a bright future for Oklahoma. The state ranks 47th nationwide for health and has some of the highest childhood and adult obesity rates in the United States. Shape Your Future aims to change these statistics by educating all Oklahomans about healthy choices. They want families to know that in addition to eating fresh fruits and vegetables and drinking plenty of water, children do 60 minutes of physical activity a day and adults 30 minutes a day. And of course, tobacco-free is always the best choice for a healthy lifestyle.

Serena used her passion for healthy eating to create this year’s winning recipe. Their unique twist on tacos combines omega-3 wrapped salmon with tasty spices and colorful vegetables to make it a dish worthy of family evenings!

TK: How did you come up with your award-winning recipe?

Serena: I thought about healthy options that we eat on a daily basis. I drew pictures of different foods and ingredients that I like: avocados, salmon, sweet potatoes, and lettuce. With the help of my mom, I created a recipe that not only tastes good, but is also healthy and easy to prepare.

TK: What did you learn from this experience?

Serena: I learned that eating healthy can be better than junk food. Almond flour tortillas are healthier than regular tortillas and taste the same!

TK: How did you develop your interest in cooking?

Serena: I watch my mother cook all the time and enjoy helping out in the kitchen. And in my mind I thought that one day I wanted to cook dinner for my family.

TK: What do you like to cook best?

Serena: Homemade pizza with my aunt.

TK: What is your advice to other children who want to cook and eat healthily?

Serena: Don’t eat out a lot. Eat vegetables and fruits at every meal. If you want to try something new, try it at least six or seven times until you have decided whether you like it or not.

TK: What are you and your family doing to eat healthily?

Serena: My mom and I go to the grocery store and she lets my sister and I choose the protein and vegetables we’re going to cook for dinner tonight. Our family doesn’t usually eat dessert – only on special occasions.

TK: What is your favorite place to eat in Tulsa?

Serena: My favorite restaurant in Tulsa is Olive Garden. I love their salad and breadsticks. I also like sushi from Sushi Hana and Sprouts. One of my other favorite restaurants is Amazing Thai.

TK: What hobbies do you have besides cooking?

Serena: I like to draw in my sketchbook. I also love reading and doing science experiments. My favorite experiment is making slime and trying new recipes to make slimes of different consistencies.

TK: What do you want to do in the future?

Serena: When I grow up, I want to be an astronomer because I think space is great and there is no gravity there!

TK: Who inspires you?

Serena: I’ve read biographies about Ellen Ochoa and Harriet Tubman. They inspired me because they were both women who changed the world.

TK: What’s funny about you?

Serena: This year I went to Hawaii for spring break and went surfing with my uncle. I loved it because I like to try new things even when it’s not what I want to do. I ended up enjoying it and can’t wait to do it again!

Serena’s salmon tacos

  • 2 avocados
  • 1 large tomato (chopped)
  • 1 lime
  • ¼ onion (chopped)
  • Chopped coriander
  • ½ teaspoon cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • Salt and pepper to taste
  • 1 pound of salmon
  • 2 teaspoons of olive oil
  • 1 lemon
  • Almond flour or whole grain tortillas
  1. Chop the avocados and place in a bowl. Add the chopped tomatoes, coriander and chopped onions. Stir in cumin, garlic powder, paprika, salt and pepper. Squeeze out the lime juice and mix in for more flavor.
  2. Preheat oven to 350 degrees F. Place salmon on foil, add olive oil, lemon juice, salt and pepper. Cook the salmon for about 20 minutes until it flakes with a fork. You can also wrap the tortillas in foil and heat them in the oven.
  3. Take the salmon out of the oven and cut, chop or break into pieces. Put some of the salmon in a tortilla, pour the avocado salad and enjoy!

Aug. 2021 Tulsakid Pin

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Higher Levels of This 1 Thing in the Blood Is Linked to a Longer Life, According to New Research

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Grilled fish with peperonata

Being optimistic about eating these 9 foods (beans, whole grains, and salmon for victory!) And following these 7 secrets have been shown to help improve your chances of living longer, healthier lives.

And now new research is adding one more detail that certainly can’t hurt in our entire longevity landscape. A study published June 16 in the American Journal of Clinical Nutrition found that Higher omega-3 fatty acids in the blood are associated with a 5 year longer life expectancy than their counterparts with low omega-3 levels.

We’ve known for years that omega-3 fats – the heart-healthy kind in salmon, mackerel, sardines, these 8 vegan sources, and more – can reduce the risk of certain cancers, heart disease, and chronic inflammation. And this study builds on the evidence that omega-3s are a boon to our health.

Scientists from the Hospital del Mar Medical Research Institute (IMIM) in Barcelona, ​​the Fatty Acid Research Institute in the United States, and several universities in the United States and Canada spent 11 years studying data from 2,240 people over the age of 65 enrolled in the Framingham Junior Cohort. Their goal was to find out how the level of fatty acids in the blood could be related to mortality. Four types of fatty acids, including omega-3 fatty acids, contribute to longer life expectancy.

“Higher levels of these acids in the blood as a result of the regular intake of oily fish in the diet increases life expectancy by almost five years,” says Aleix Sala-Vila, Ph.D., postdoctoral fellow in Cardiovascular. of the IMIM Risk and Nutrition Research Group and author of the study. For comparison: “A regular smoker will reduce your life expectancy by 4.7 years, just as you would if you have high levels of omega-3 acids in your blood.”

A mere 1% increase in omega-3 fatty acids in the blood is enough to move the needle, confirms Dr. Sala-Vila in a research report by the Institut Hospital del Mar d’Investigacions Mèdiques in Barcelona. The appropriate intake recommended by the National Institutes of Health: 1.1 grams per day for adult women and 1.6 grams per day for adult men. For reference, 1 tablespoon of flaxseed oil is 7.26 grams, 1 ounce of English walnuts is 2.57 grams, 3 ounces of wild Atlantic salmon is 1.57 grams, and 1 tablespoon of canola oil is 1.28 grams.

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Related: Healthy Omega-3 Recipes

While they have yet to test this theory on a larger pool of people outside of the U.S. and with wider economic and racial diversity, Dr. Sala-Vila states that the length and scope of this study mean that “what we found isn’t,” It reinforces the idea that small changes to diet in the right direction can have a much stronger effect than we think, and it’s never too late or too early to make these changes. “

Whole foods are always the best choice over supplements, although the latter can help fill in the gaps if needed. Because oily fish is high in protein and recommends two of the stronger forms of omega-3 (eicosapentaenoic acid, or EPA, and docosahexaenoic acid, DHA; both are easier for the body to use than alpha-linolenic acid), or ALA, found in plant sources) the American Heart Association to eat two 3½-ounce servings of low-mercury, oily fish at least twice a week.

If you think you’re shy, a quick home test like this Omega Quant Omega-3 Index Blood Test Kit (buy: $ 49.95, Amazon) may confirm or deny it. Just use the kit to submit a blood sample and you will be emailed your current omega-3 blood levels within a week or two.

Next up, doing this daily walking exercise can help you live longer.

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