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.
Common Causes of Neck and Shoulder Pain
If you have a 9 to 5 job that requires you to sit in front of a computer, chances are you have been bugged by neck and shoulder pain for many times already.The discomfort you feel may range anywhere from mild to severe. Moving the affected area may trigger the pain or cause it to worsen.
Non-steroidal anti-inflammatory drugs or NSAIDs are the most commonly prescribed drugs to those who are suffering from neck and shoulder pain. The problem with the intake of these medications is they yield unfavorable side effects most especially when taken for a long period of time. The application of liniment may also be done, although the topically used product may cause skin irritation in some.
It’s for these reasons why considering a few home remedies for dealing with neck and shoulder pain is a good idea. Some of them include:
• Alternating hot and cold compress – Doing this for about 20 minutes several times a day can help get rid of the pain and inflammation in the affected areas. If you have the problem, you may also take a shower using cold and water alternately to attain relief.
• Mobilizing the neck and shoulder – Immobilizing the painful area for a long time may only do more harm than good. That’s why after about 48 hours or when the pain and inflammation have subsided a bit, gently mobilizing the neck and shoulder can help in restoring function as well as flexibility and strength of the muscles in the area.
Neck and shoulder pain can be due to several different reasons. When having the problem, it’s very important to pinpoint the cause so that it may be managed appropriately. Here are the common causes:
• Poor posture. Naturally, it’s very likely for you to suffer from neck and shoulder pain if your posture is not top-notch. No matter if you are standing up, sitting down or lying, proper posture is important in order to have the problem avoided.
• Overuse of the muscles and joints of the neck and shoulders. Repeated movements of the neck and shoulder can cause pain in these areas as the muscles get fatigued and the joints are given more work than they could normally handle.
• A pinched neck or shoulder nerve. When there’s compression of the nerve in the neck or shoulder or too much pressure is applied to it, a condition called pinched nerve may occur. The pain felt also usually runs down on one side of your arm.
• Frozen neck or shoulder. A frozen neck or shoulder usually stems from the lack of movement due to pain and inflammation brought about by an injury. As more and more movement is introduced, the problem gradually goes away.
• Swelling of a tendon in the neck or shoulder area. Medically known as tendonitis, the swelling of a tendon (a band that attaches a muscle to a bone) can cause pain in the neck and shoulder, also causing the said areas to be frozen.
• Inflammation of the bursa. This condition which is also referred to as bursitis is brought about by overuse, trauma, gout, arthritis and infection, thus causing the bursa (sac surrounding the shoulder joint) to get inflamed.
• Whiplash and osteoarthritis. Both whiplash (injury to the neck due to forceful and rapid back-and-forth movement of the neck joint) and osteoarthritis (degeneration of the cartilage of a joint) may also result in neck and shoulder pain.
• Inflammation of the lymph nodes found in the neck. There are instances when pain in the neck and shoulders is brought about by an infection, causing the lymph nodes in the neck to get inflamed and tender.
How to Remove Uric Acid Crystallization in Joints (Gout and Joint pain)
Gout and pain in the joints are known conditions that affect a lot people. Some go for supplements and over-the-counter medicine for relief.
What many do not know is that many healthy remedies are available to help in dealing with these conditions. Besides being convenient and effective, natural ways also offer added health benefits to the body.
What you will read next is a great and healthy way to remove uric acid crystallization in joints.
Cucumber is one produce you would always want to the grocery for. Making a juice out of it is great at bringing down the temperature of the body. Besides its being a an effective alkalizing agent, it also works well In the removal of the uric acid that has been crystalized in the joints which usually happens in the case of gout.
When drinking this juice, a slight pain might be felt. This is good because this is a sign that healing is taking place. This happens when the old toxins that will be removed are being stirred.
You might want to add want to add ginger and celery. They work well in the reduction of inflammation when the body undergoes a cleansing process.
To prepare this mix you will need the following:
• 2 ribs of celery
• 1 average sized cucumber
• A slice of lemon
• 1 inch young ginger root
Make sure that you have prepared all the necessary ingredients. Clean them well. You may use some vegetable wash or wash them thoroughly.
First, make small cucumber pieces. Slice them in such a way that they will fit into your juicer. Know your juicer’s capacity. Then check the rib of the celery. Make sure that you got rid of the dirt that has accumulated on it. After that, take the lemon and cut it into half. This is all you need. Put the other half in the fridge. Lastly, get the ginger root and carve it out.
Enjoy the drink and deal with the crystalized uric acid. Drink as often as needed.
Endogamy may up infertility risk in Indian men
A team of researchers have identified that deletions of the Y chromosomes, responsible for the production of sperms, can cause infertility in Indian men.
The study, published in the journal, ‘Scientific Reports’, illustrates how the ethnicity, endogamy and long-time geographical isolation of Indian populations might have played a major role in the high frequencies of deletion events.
According to the researchers, including K Thangaraj from Centre for Cellular and Molecular Biology, deletions in the A Zoospermia Factor (AZF) regions on the human Y chromosome are reported as one of the most common causes of severe testiculopathy and spermatogenic defects leading to male infertility.
For the study, the researchers screened blood samples of 973 infertile men, consisting of 771 azoospermia (complete absence of sperm), 105 oligozoospermia (low sperm count) and 97 oligoteratozoospermia (low sperm count with abnormal shape and size) patients.
The deletion screening was carried out using AZF-specific markers.
The experiments were carried in accordance with the relevant guidelines and regulations approved for research on human samples.
The study revealed deletion events in a total of 29.4 per cent of infertile Indian men. Of these, non-allelic homologous recombination events accounted for 25.8 per cent.
Indian populations are unique in their origin and have been practicing endogamy for the last two thousand years, and therefore it is important to add a study of the frequencies of AZF deletions on the Y chromosome and their association with fertility in Indian idiopathic infertile men to similar studies from other parts of the world, the researchers said.