Proteins are the building blocks of life; it is needless to explain why you must include more proteins in your diet.
‘More’ is usually perceived as ‘eat as much as possible’. So people feel end up filling on this macronutrient indefinitely; little do they know that even protein could lead to side effects. Yes, there is a reason why nutritionists ask you to never exceed the recommended protein intake. Yes, a high-protein diet induces weight loss and promotes lean muscle mass. But there is a certain threshold beyond which this essential nutrient starts backfiring on your health. So how much protein is too much?
On an average, men should consume 56 grams of protein and women should consume 46 grams of protein. You can also calculate it in terms of your body weight. Adults should stick to 0.8 grams of protein per kg of body weight. Consuming more than 2 grams of protein per kg is considered excessive. So now that you know how much protein is safe, learn about the many side effects of consuming too much of it.
So let’s take a look at the 6 most important side effects of eating too much protein.
- Weight gain
A diet rich in proteins helps you lose weight. But when this exceeds the safe limit, it may result in weight gain. In the long run, a diet high in terms of protein may result in weight gain. When the body excretes an excess of amino acids, the surplus is stored as fat. This happens especially when you increase your calorie intake just to consume more proteins. According to a 2016 study, weight gain happens when proteins are used to replace carbs and not fat.
High-protein diets which replace carbs are low in terms of fiber. As a result, there is a risk of constipation. In a 2003 study, 44% people reported constipation due to increased consumption of proteins. To combat this, drink more water and increase your fiber intake.
Combining too much dairy with low fiber can result in diarrhea. The effect is more relevant if you are lactose intolerant. To avoid this from happening, drink more water, avoid caffeine and increase your fiber intake.
- Kidney problems
Consuming more proteins is unlikely to create kidney problems in healthy people. However, the ones with kidney disease may expose their kidneys to some damage. Eating too much protein increases the nitrogen content in your blood which puts more pressure on your kidneys to filter your blood. Over time, this can expose your kidneys to some serious damage.
- Loss of calcium
According to a 2013 study, high levels of protein are linked to loss of calcium in the body. This is sometimes linked to osteoporosis and poor bone health. This happens because consuming too much protein induces your body to excrete calcium through urine. As a result, your dietary requirement of calcium increases. So if you do not increase your calcium intake to make up for this loss, you increase your risk of osteoporosis later in life. So the more protein you take the more calcium you will lose.
To break down protein in the body, put it to use and to excrete the waste, a lot of water is required. So if you do not drink enough water to make up for the requirement, you may feel dehydrated. To prevent this from happening, you must increase your water intake when you increase your protein intake, to make up for the loss. This loss of water will start reflecting on your skin and hair.
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.