On the latest episode of Vegan101, we’ll go over going over reading the nutritional labels correctly on the vegan diet.

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On the latest episode of Vegan101, we’ll go over getting the proper amount of calcium on the vegan diet.

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On the latest episode of Vegan101, we’ll go over getting iron on the vegan diet!

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On the latest episode of Vegan101, we’ll show you getting Zinc on the vegan diet!

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On the latest episode of Vegan101, we’ll show you getting the proper amount of Potassium on the Vegan Diet!

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During the COVID-19 pandemic, health organizations and officials made many common symptoms aware to the public. Coughing, shortness of breath, fever, chills, muscle aches, and new loss of taste or smell were/are common physical symptoms. Roughly 25% of people who contracted COVID-19 developed several neurological symptoms, the primary of which was brain fog. 

What Is Brain Fog?

Brain fog is not a scientific or medical term. People use this term to describe feelings of sluggish or fuzzy thinking. When a person experiences brain fog, it’s very common to feel like the mind is slipping, or it simply isn’t as sharp. Many people experience it from time to time, for example, after a long flight or getting over the flu. Brain fog typically goes away and thinking returns to normal. But what if it doesn’t? 

COVID-19 Brain Fog

Some people who survived COVID-19 illness entered an acute recovery phase. They still experienced symptoms for weeks, or even months, after initial infection. Many reported lingering brain fog, which negatively impacted memory, focus, and overall cognition. There are those who survived COVID-19 infection and continue to experience brain fog. Compared to other viral infections, the novel coronavirus infection seemed to have a higher rate of mood or cognitive slowing. 

Why Does The Brain Fog?

Researchers continue to investigate the cause of brain fog in people who’ve had COVID-19. A preliminary theory is that the physiological and psychological factors contribute to this phenomenon. Once the virus enters a person’s system, it enters cells through angiotensin-converting enzyme 2 (ACE2) receptor. Because the virus is neuro-invasive, it can enter brain tissue. Some studies found that COVID-19 survivors developed encephalopathy, which is a general term that refers to brain damage or disease. 

Another study in January 2021 found that some COVID-19 survivors had higher levels of inflammatory cytokines in the fluid surrounding the brain. This study examined cases several weeks after COVID-19 infection. The immune system produces cytokines, and too many can cause chronic inflammation. Some post-COVID-19 brains even had changes to the hippocampus, which may impair cognitive abilities. 

One researcher believes that the higher levels of inflammation created by the immune system are more responsible for brain fog than the virus itself. Researchers found that an overactive immune response was indicative of COVID-19 infection. That led to breathing problems or hospitalization from infection. By theorizing that inflammation is more so the culprit than the virus, inflammatory levels in the body would have to be so high that they reach the brain. Perhaps the immune cells chase the virus into the brain, but this is merely a theory. It’s also possible that the virus reaches the brain after entering the nose. It then crosses the blood-brain barrier. Again, more research is necessary on this theory. 

Can Anything Clear Up Brain Fog?

In order to remedy brain fog that results from COVID-19, it’s best to make healthy lifestyle changes. There are several activities and habits that promote healthier cognitive function. The following tips may help improve mental function if you experience ongoing brain fog. 

Get Sufficient Sleep

Sleep researchers say that it’s best for adults to sleep between seven to eight hours every night. During sleep, the body and brain can eliminate toxins and work towards repairing and healing. Make sleep a priority!

Avoid Alcohol & Tobacco

Alcohol and tobacco products tend to raise inflammatory levels in the body. If the belief is that inflammation is the primary culprit of brain fog, eliminate these substances to decrease inflammation. Additionally, they can have adverse effects on the brain.

Engage In Aerobic Exercise

It’s possible that you won’t be able to accelerate to full throttle right out of the gate. Take your time and start slow with different aerobic exercises. A few minutes at a time will eventually turn in to 30 minutes a day, five days per week. There is a direct connection between regular exercise and improved brain health.

Follow A Mediterranean Diet

The Mediterranean diet includes a wide range of nutrients and heart-healthy fats. Some of the primary foods include olive oil, fruits, vegetables, legumes, nuts & seeds, and whole grains. Many of these foods have anti-inflammatory and brain-boosting properties that may improve focus and thinking. 

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On the latest episode of Vegan101, we’ll show you getting the proper amount of Protein on the Vegan Diet!

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On the latest episode of Vegan101, we’ll show you getting the proper amount of Omega-3s on the Vegan Diet!

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Non-dairy milk alternatives are some of the most popular beverages on the market. With increasing dairy sensitivities and a greater interest in plant-based diets, people turn to dairy-free milks. Macadamia nut milk, almond milk, oat milk, hemp seed milk, and more plant-based milks are available at grocery stores, coffee shops, and smoothie shops across the country.

One report claims that sales of non-dairy milks experienced a 60% increase since 2012. Roughly one in five Americans claims that they consume less dairy for health reasons. Out of all the non-dairy milk alternatives, almond milk reigns supreme. A 2020 report found that almond milk sales grossed $1.5 billion. Just because it is the most popular, does that mean it is the healthiest non-dairy milk? Continue reading to find out.

What Is Almond Milk?

Pure almond milk contains two ingredients: almonds and water. To make almond milk, blend almonds and water together, pour this mixture through a cheesecloth or nut milk bag, and strain the liquid. You can add sweeteners or flavorings as you please. Store bought almond milks can contain more chemicals, gums, emulsifiers, preservatives, or sweeteners to extend shelf life. Some varieties are also fortified with vitamins and minerals. 

A Nutritional Breakdown Of Almond Milk

The nutritional profile of almond milk will vary depending on the formulation. Vanilla almond milk that contains sugar is unhealthier than unsweetened almond milk. That isn’t to say that unsweetened almond milk is super healthy. Many unsweetened varieties contain gums, thickeners, and preservatives to remain shelf stable. Homemade almond milk, however, is much healthier for you. The difference is that homemade almond milk goes bad in about three days. On average, though, one cup of unsweetened almond milk contains:

• Calories: 39
• Fat: 3 grams
• Protein: 1 gram
• Carbohydrations: 3.5 grams
• Fiber: 0.5 grams
• Calcium: 24% of the recommended daily intake (RDI)
• Potassium: 4% of the RDI
• Vitamin E: 110% of the RDI
• Vitamin D: 18% of the RDI

Almond Milk Vs. Dairy Milk

Some people refuse to accept plant-based milks. They are steadfast in their belief that cow’s milk is the best liquid for healthy bones. Despite scientific reports claiming this as false, people are familiar with cow’s milk and less familiar with almond milk. Almond milk is much lower in calories and it is naturally lactose-free. About 65% of the human population has a reduced ability to digest lactose, meaning they are lactose intolerant. This can lead to digestive issues, mucus accumulation, and inflammation. On the other hand, some people cannot digest almond milk because it contains carrageenan. Others are simply allergic to tree nuts. Cow’s milk is also high in fat and there are many ethical concerns about modern dairy farming practices. The hope is that dairy lovers come around to experiment with plant-based dairy alternatives like almond milk.

How Healthy Is Almond Milk?

As we discussed earlier, not all almond milks are created equal. Sugary, chocolate, or vanilla almond milks will have excess sugar and preservatives. One cup of these varieties can contain up to 12 grams of added sugar, which is about three teaspoons. That’s half of the RDI for adult women, according to the American Heart Association. Almond milk can be healthy, though, especially if you make your own. There are also varieties that only contain almonds, water, and sea salt. One of those brands is MALK, which is excellent!

If you make your own almond milk (click here for the recipe), you’ll be better off. All you need are almonds, a blender, water, vanilla extract (optional), sea salt, raw agave syrup (optional) and a nut milk bag or cheesecloth. Making almond milk is a very easy process that takes ten minutes or less. You know what’s going into your beverage and it won’t contain any added gums, thickeners, emulsifiers, or sweeteners that can make it unhealthy. 

Conclusion

Almond milk has the potential to contain unwanted, harmful ingredients to your health. Think of almond milk like reusable bottles: some are cheap and made from plastic, while others have better insulation and are stainless steel. If you want to purchase almond milk in the store, make sure to purchase varieties with simple, recognizable ingredients. Otherwise, it’s better to make your own. And finally, drinking almond milk helps to cut down on your consumption of dairy, which will only benefit your health in the long run.

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Testosterone is a hormone that exists in both men and women. It works to increase energy levels, regulate sperm production, promote muscle mass, and control sex drive. As you age, testosterone levels begin to decline and the most common bodily function that is affected is sex drive. Decreased testosterone levels are a natural part of aging, but there are many foods that can help to keep testosterone levels as normal as possible. Below, you’ll find six of the best foods that naturally boost testosterone levels.

Men who have the desire to boost sex drive and develop bigger muscles require the right foods that focus on testosterone. In doing so, men increase the body’s anabolism, which is the ability to burn calories and fat while building and repairing muscle tissues. Men with lower testosterone levels have a tendency to gain weight more easily than men with higher levels. In order to boost testosterone levels, place emphasis on the foods that you are consuming. Unhealthy foods are not conducive to maintaining a consistent T count.

6 Foods That Naturally Boost Testosterone Levels

Spinach

Spinach should be in your diet, plain and simple, whether you have low T levels or not. Because spinach contains a lot of magnesium, it helps to lower the body’s levels of sex hormone binding globulin (SHBG). The latter can bind to free testosterone levels and make them inactive. The International Journal of Andrology published a study that explained how boosting magnesium intake was linked to higher testosterone levels. Other magnesium-rich foods include pumpkin seeds, Swiss chard, almonds, and sesame seeds.

Garlic

Garlic has been praised by bodybuilders for years because it works to boost testosterone by lowering cortisol levels (the stress hormone). It is also a vasodilator, meaning that it works to get more blood to your muscles for maximum anabolic effect. Men with low libido are also encouraged to incorporate garlic into their diet.

Ginger

Ginger is known for reducing inflammation, calming digestion, and soothing sore throats. One of its lesser-known abilities is that it helps to improve testosterone levels and sexual function. One study, which was published in the International Journal of Reproductive BioMedicine, found that ginger decreased sperm DNA fragmentation. This translates to a reduced risk of miscarriage and improved fertility. Further studies on humans need to be conducted to support more testosterone-boosting benefits of ginger.

Brazil Nuts

Before we detail how Brazil nuts benefit testosterone levels, it is important to note that you should only consume two or three Brazil nuts per day. Brazil nuts contain selenium and zinc, both of which work to boost your T count and improve overall reproductive health. A one ounce serving of Brazil nuts fulfills 988% of your recommended daily intake of selenium, which has been know to improve sperm motility and quality. Preliminary studies show that selenium has a small impact on testosterone and that athletes may not see increased T levels after eating selenium rich foods.

Beets

It seems that beets can do no wrong! Beets are rich in boron, which is necessary for testosterone production and increasing free testosterone levels. Research suggests that consuming 10 grams of boron for at least six days is enough to elevate T levels. Beets always work to decrease inflammation and increase nitric oxide levels, which help to dilate blood vessels and improve blood flow.

Grapes

As we previously mentioned, boron encourages healthy testosterone production, and red grapes are great sources of boron. On top of this, grape skins are rich in resveratrol, which has been known to improve sperm health. Chinese researchers have found that 5-10 grams of grape skin can raise T levels and improve the sperm’s ability to swim.

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