5 health benefit of Pokémon Go

It’s been a while since an online game has swept across the globe like Pokémon Go. In less than a week the app has overtaken the dating app Tinder and is well on its way to have more users than social networking site Twitter.

Augmented reality

The app is based on Pokémon, a video game and anime series created in 1996. Pokémon adventurers travel the world looking for so-called “pocket-monsters”, also known as Pokémon, who then battle each other. Pokémon Go creates an augmented reality similar to the original series where users wander around their neighbourhood searching for pocket-monsters to “capture”. The monsters (with names such as Pikachu and Bulbasaur), pop-up on your phone as if they were there in real life.

But besides ensuring hours of pleasure for users on quest, what are the health benefits of hunting virtual monsters in your neighbourhood? Despite some people being worried about safety, we found five ways this popular app might not be not such a bad idea for your health.

 

1. It’s a good exercise

Walking around is good for your health and it’s impossible to get far in Pokémon Go without walking a lot. Regular exercise lowers the risk of developing heart disease, type 2 diabetes and even colon cancer. Hatching an egg in the game increases the distance you have to walk and it can expect between 2 and 5 km to complete the incubation. The app is based on GPS location, but it will very difficult to play the game and drive at the same time. This forces one to get active and walk around the neighbourhood.​

2. You get fresh air and sunlight

Numerous studies have indicated breathing outside (unpolluted) air is good for your mood and general health. Vitamin D from the extra sunlight can help absorb calcium and promote bone growth. Just make sure you apply sunscreen when you go outside.  

3. It improves your mental health

Many people who suffer from depression or other mental health problems are claiming Pokémon Go forces them to get out of bed and do something fun. Although research has not examined a possible link, anecdotal evidence on social media suggest the app give users as sense of purpose and lifts their mood.

4.It makes you have new Friends.

Experts are often warning that technology is driving us apart, but Pokémon Go actually brings people together. While scouting the streets, you meet fellow-gamers who are just as enthusiastic as you are about the game. Setting a lure at a so-called “Pokéstop” literally brings strangers together and you can share tips and advice on how to catch those sought-after creatures. Many researchers agree friends improve our overall mental health.

5. It can make you smarter

It might sound like a bit of stretch, but while playing the game, you can learn facts about your environment. Many Pokéstops include landmarks and historical markers, and the visual and analytical skills you need to find them could improve your cognitive health

Obasanjo blasts judges over conflicting verdicts.

Abuja - Former President Olusegun Obasanjo has berated judges in the country over several conflicting judgements.

The former president, who spoke at a book launch in Abuja, pleaded with the judiciary to help clear Nigeria’s political and economic challenges.

Obasanjo lamented that courts of co-ordinate jurisdiction now compete with one another.

“With all the criticism about the practitioners, I concur with the book reviewer that if our country must make progress, the judiciary and the law profession must have a lot to do,” he said while commending the author of the book for coming up with a useful material for both legal practitioners, lawmakers and citizens.

It would be recalled that there is a current political logjam in Abia State due to conflicting court judgments on the governorship seat.

Justice Okon Abang of the Federal High Court, Abuja, ordered the removal of Governor Okezie Ikpeazu and ordered INEC to issue a Certificate of Return to Ogah, who was the first runner-up in the state governorship primary of the Peoples Democratic Party.

Justice Abang had ordered the removal of Ikpeazu after finding him guilty of not presenting relevant tax certificates along with his forms submitted to INEC.

But another Federal High Court in Owerri, Imo State affirmed the election of Governor Okezie Ikpeazu of Abia State.

Former governorship aspirant, Friday Nwosu dragged Ikpeazu to court over alleged forged tax certificates.

The trial judge, Justice A.I Allagoa in his judgement ruled that Nwosu was unable to prove that the tax documents were forged.

The judge ruled that the tax documents were not forged.

10 things that make you gain belly fats.

The medical term for unhealthy fat in the belly is “visceral fat,” which refers to fat surrounding the liver and other organs in your abdomen.

Even normal-weight people with excess belly fat have an increased risk of health problem.

Here are 10 things that make you gain belly fat.

1. Sugary Foods and Beverages

Many people take in more sugar every day than they realize.

High-sugar foods include cakes and candies, along with so-called “healthier” choices like muffins and frozen yogurt. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.

Observational studies have shown a link between high sugar intake and excess belly fat. This may be largely due to the high fructose content of added sugars.

Both regular sugar and high-fructose corn syrup are high in fructose. Regular sugar has 50% fructose and high-fructose corn syrup has 55% fructose.

In a controlled 10-week study, overweight and obese people who consumed 25% of calories as fructose-sweetened beverages on a weight-maintaining diet experienced a decrease in insulin sensitivity and an increase in belly fat.

A second study reported a reduction in fat burning and metabolic rate among people who followed a similar high-fructose diet.

Although too much sugar in any form may lead to weight gain, sugar-sweetened beverages may be especially problematic. Sodas and other sweet drinks make it easy to consume large doses of sugar in a very short period of time.

What’s more, studies have shown that liquid calories don’t have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn’t make you feel full so you don’t compensate by eating less of other foods instead.


Bottom Line: Frequently consuming foods and beverages high in sugar or high-fructose corn syrup may cause belly fat gain.
2. Alcohol

Glass of Beer

Alcohol can have both healthful and harmful effects.

When consumed in moderate amounts, especially as red wine, it may lower your risk of heart attacks and stroke.

However, high alcohol intake may lead to inflammation, liver disease and other health problems.

Some studies have shown that alcohol suppresses fat burning and that excess calories from alcohol are partly stored as belly fat — hence the term “beer belly”.

Studies have linked high alcohol intake to weight gain around the middle. One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol.

The quantity of alcohol consumed within a 24-hour period also appears to play a role.

In another study, daily drinkers who consumed less than one drink per day tended to have the least abdominal fat, while those who drank less often but consumed four or more drinks on “drinking days” were most likely to have excess belly fat.

Bottom Line: Heavy alcohol consumption increases risk of several diseases and is linked to excess belly fat.
3. Trans Fats

Chocolate Chip Cookies

Trans fats are the unhealthiest fats on the planet.

They’re created by adding hydrogen to unsaturated fats in order to make them more stable.

Trans fats are often used to extend the shelf lives of packaged foods, such as muffins, baking mixes and crackers.

Trans fats have been shown to cause inflammation. This can lead to insulin resistance, heart disease and various other diseases.

There are also some animal studies suggesting that diets containing trans fats may cause excess belly fat.

At the end of a 6-year study, monkeys fed an 8% trans fat diet gained weight and had 33% more abdominal fat than monkeys fed an 8% monounsaturated fat diet, despite both groups receiving just enough calories to maintain their weight.


Bottom Line: Trans fats increase inflammation that may drive insulin resistance and the accumulation of belly fat.
4. Inactivity

A sedentary lifestyle is one of the biggest risk factors for poor healthy

Over the past few decades, people have generally become less active. This has likely played a role in the rising rates of obesity, including abdominal obesity.

Fit vs. Fat Man with Text

A major survey from 1988-2010 in the US found that there was a significant increase in inactivity, weight and abdominal girth in men and women.

Another observational study compared women who watched more than three hours of TV per day to those who watched less than one hour per day.

The group that watched more TV had almost twice the risk of “severe abdominal obesity” compared to the group that watched less TV.

One study also suggests that inactivity contributes to the regain of belly fat after losing weight.

In this study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent abdominal fat regain, while those who did not exercise had a 25–38% increase in belly fat.

Bottom Line: Inactivity may promote an increase in belly fat. Resistance and aerobic exercise may prevent abdominal fat regain after weight loss.
5. Low-Protein Diets

Bowl of Cooked Spaghetti

Getting adequate dietary protein is one of the most important factors in preventing weight gain.

High-protein diets make you feel full and satisfied, increase your metabolic rate and lead to a spontaneous reduction in calorie intake.

In contrast, low protein intake may cause you to gain belly fat over the long term.

Several large observational studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat.

In addition, animal studies have found that a hormone known as neuropeptide Y (NPY) leads to increased appetite and promotes belly fat gain. Your levels of NPY increase when your protein intake is low.


Bottom Line: Low protein intake may drive hunger and belly fat gain. It may also increase the hunger hormone neuropeptide Y.
6. Menopause

Gaining belly fat during menopause is extremely common.

At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. This subcutaneous fat isn’t harmful, although it can be extremely difficult to lose in some cases.

Menopause officially occurs one year after a woman has her last menstrual period.

Around this time, her estrogen levels drop dramatically, causing fat to be stored in the abdomen, rather than on the hips and thighs.

Some women gain more belly fat at this time than others. This may partly be due to genetics, as well as the age at which menopause starts. One study found that women who complete menopause at a younger age tend to gain less abdominal fat.

Bottom Line: Hormonal changes at menopause result in a shift in fat storage from the hips and thighs to visceral fat in the abdomen.
7. The Wrong Gut Bacteria

Doctor Listening to Belly With Stethoscope

Hundreds of types of bacteria live in your gut, mainly in your colon. Some of these bacteria benefit health, while others can cause problems.

The bacteria in your gut are also known as your gut flora or microbiome. Gut health is important for maintaining a healthy immune system and avoiding disease.

An imbalance in gut bacteria increases your risk of developing type 2 diabetes, heart disease, cancer and other diseases.

There’s also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat.

Researchers have found that obese people tend to have greater numbers of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria may increase the amount of calories that are absorbed from food.

One animal study found that bacteria-free mice gained significantly more fat when they received fecal transplants of bacteria associated with obesity, compared with mice that received bacteria linked to leanness.

Studies on lean and obese twins and their mothers have confirmed that there is a common “core” of shared flora among families that may influence weight gain, including where the weight is stored.

Bottom Line: Having an imbalance of gut bacteria may cause weight gain, including belly fat.
8. Fruit Juice

Orange Juice

Fruit juice is a sugary beverage in disguise.

Even unsweetened 100% fruit juice contains a lot of sugar.

In fact, 8 oz (250 ml) of apple juice and cola each contain 24 grams of sugar. The same amount of grape juice packs a whopping 32 grams of sugar.

Although fruit juice provides some vitamins and minerals, the fructose it contains can drive insulin resistance and promote belly fat gain.

What’s more, it’s another source of liquid calories that’s easy to consume too much of, yet still fails to satisfy your appetite in the same way as solid food.


Bottom Line: Fruit juice is a high-sugar beverage that can promote insulin resistance and belly fat gain if you drink too much of it.
9. Stress and Cortisol

Cortisol is a hormone that’s essential for survival.

It’s produced by the adrenal glands and is known as a “stress hormone” because it helps your body to mount a stress response.

Unfortunately, it can lead to weight gain when produced in excess, especially in the abdominal region.

In many people, stress drives overeating. But instead of the excess calories being stored as fat all over the body, cortisol promotes fat storage in the belly.

Interestingly, women who have large waists in proportion to their hips have been found to secrete more cortisol when stressed.

Bottom Line: The hormone cortisol, which is secreted in response to stress, may lead to increased abdominal fat. This is particularly true in women with higher waist-to-hip ratios.
10. Low-Fiber Diets

Sliced White Bread

Fiber is incredibly important for good health and controlling your weight.

Some types of fiber can help you feel full, stabilize hunger hormones and reduce calorie absorption from food.

In an observational study of 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. For each 10-gram increase in soluble fiber there was a 3.7% decrease in belly fat accumulation.

Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat.

One large study found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat.

Bottom Line: A diet that is low in fiber and high in refined grains may lead to increased amounts of belly fat.

13 tips to lose belly fat.

Belly fat in body area is also termed visceral fat, and it is seriously harmful.

This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few.

Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.

People with excess belly fat are at an increased risk, even if they look thin on the outside.

Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fats.

Here are 20 effective tips to lose belly fat, backed by scientific studies.

1. Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorb from food.

What’s more, soluble fiber may help fight belly fat. A large observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.

Make an effort to consume high-fiber food every day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.

2. Avoid Foods That Contain Trans Fats

Trans fat are created by pumping hydrogen into unsaturated fats such as soybean oil.

They’re found in someand spreads, and they’re also added to some packaged foods.

These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies.

A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat.

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.

3. Don’t Drink Too Much Alcohol

Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.

Research suggests too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist.

Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.

In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink.

4. Eat a High-Protein Diet

Protein is an extremely important nutrient for weight control.

High protein intake increases release ofthe fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.

Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.

5. Reduce Your Stress Levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”

Research shows high cortisol levels increase appetite and drive abdominal fat storage.

What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle.

To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

6. Don’t Eat a Lot of Sugary Foods

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

These include heart disease, type 2 diabetes, obesity and fatty liver disease

Observational studies show a relationship between high sugar intake and increased abdominal fat.

It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.

7. Do Aerobic Exercise (Cardio)

Aerobic exercise (cardio) is an effective way to improve health and burn calories.

Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial.

Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week.

8. Cut Back on Carbs, Especially Refined Carbs

Reducing carb intale can be very beneficial for losing fat, including abdominal fat.

Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with PCOS.

You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.

In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains.

9. Replace Some of Your Cooking Fats With Coconut Oil

Coconut oil is one of the healthiest fat you can eat.

Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake.

Controlled studies suggest it may also lead to abdominal fat loss.

In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inch (2.86 cm) from their waists without intentionally changing their diet or exercise routines.

To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.

However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.

10. Perform Resistance Training (Lift Weights)

Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.

Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss.

In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.

If you decide to start weight lifting, it is a good idea to get advice from a certified personal trainer.

11. Avoid Sugar-Sweetened Beverages

Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.

Studies show that sugary drinks lead to increased fat in the liver. One 10-week study showed significant abdominal fat gain in people who consumed beverages high in fructose.

Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat.

To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

12. Get Plenty of Restful Sleep

Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.

A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.

The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat.

In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.

If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

13. Track Your Food Intake and Exercise

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.

Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss.

In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.

8 Health Benefits of Yerba Mate

This is a detailed review of yerba mate and its top 8 health benefits.

What is Yerba Mate?

Yerba mate is a tea made from the leaves and twigs of the Ilex paraguariensis plant.

The leaves are typically dried over fire, then steeped in hot water to make the tea.

Yerba mate is traditionally consumed from a container called a “gourd” and sipped with a metal straw that has a filter at its lower end to strain out the leaf fragments.

Sharing it from this traditional gourd is said to be a sign of friendship and bonding.

Bottom Line: Yerba mate is a type of tea made from the dried leaves and twigs of the Ilex paraguariensis plant.

1. Rich in Antioxidants and Nutrients

Yerba mate contains several beneficial plant nutrients, including:

• Xanthines: These compounds act as stimulants. They include caffeine and theobromine, which are also found in tea, coffee and chocolate.
• Caffeoyl derivatives: These compounds are the main health-promoting antioxidants in the tea.
• Saponins: These bitter compounds have certain anti-inflammatory and cholesterol-lowering properties.
• Polyphenols: This is a large group of antioxidants, linked to a reduced risk of many diseases.

Interestingly, the antioxidant power of yerba mate tea seems to be slightly higher than that of green tea.

What’s more, yerba mate may contain seven out of nine essential amino acids, in addition to nearly every vitamin and mineral your body needs.

However, the tea contains very small amounts of these nutrients, so mate alone is unlikely to make a large contribution to your diet.

Bottom Line: Yerba mate is an antioxidant powerhouse that contains many beneficial plant nutrients.

2. Can Boost Energy and Improve Mental Focus

At 85 mg of caffeine per cup, yerba mate contains less caffeine than coffee but more than a cup of tea.

Therefore, just like any other caffeinated food or beverage, it has the ability to increase your energy levels and make you feel less tired.

Caffeine can also affect the levels of certain signaling molecules in the brain, making it particularly beneficial for your mental focus.

Several human studies observed improved alertness, short-term recall and reaction time in participants who consumed between 37.5 and 450 mg of caffeine.

Additionally, those who regularly consume yerba mate tea often rave that it enhances alertness like coffee, but without the jittery side effects.

However, these testimonials have not yet been scientifically proven.

Bottom Line: Thanks to its caffeine content, yerba mate can help increase your energy levels and boost your mental focus.

3. May Enhance Physical Performance

Caffeine is also known to improve muscle contractions, reduce fatigue and improve sport performance by up to 5%.

Since yerba mate contains a moderate amount of caffeine, those drinking it can expect similar physical performance benefits.

In fact, a recent study tested the effects on healthy men and women. Those given one 1-gram capsule of yerba mate right before exercise burned 24% more fat during moderate-intensity exercise.

A higher reliance on fat for fuel during exercise spares your carb reserves for critical high-intensity moments, such as cycling up a hill or sprinting towards the finish line. This could translate into better sports performance.

There is currently no recommended amount of yerba mate to drink before exercise.

Bottom Line: Yerba mate increases the reliance on fat for fuel during exercise. It may also improve muscle contractions and reduce fatigue, all of which may contribute to better physical performance.

4. May Protect Against Infections

Yerba mate may help prevent infections from bacteria, parasites and fungi.

One study found that a high dose of yerba mate extract deactivated E. coli, a bacteria that causes food poisoning symptoms like stomach cramps and diarrhea.

Compounds in yerba mate may also prevent the growth of Malassezia furfur, a fungus responsible for scaly skin, dandruff and certain skin rashes.

Finally, research suggests that compounds in it may provide some protection against intestinal parasites.

Nevertheless, most of these studies were done on isolated cells. It’s currently unclear if these benefits are the same for humans, and more research is needed.

Bottom Line: Yerba mate may have some anti-bacterial, anti-parasitic and anti-fungal properties. However, more research is needed.

5. May Help You Lose Weight and Belly Fat

Animal studies show yerba mate may reduce appetite and boost metabolism, which can help with weight loss.

It seems to decrease the total number of fat cells and reduce the amount of fat they hold.

Human research suggests that it can also increase the amount of stored fat that’s burned for energy.

Furthermore, a recent 12-week study in overweight people found that those given 3 grams of yerba mate per day lost an average of 1.5 lbs (0.7 kg). They also reduced their waist-to-hip ratio by 2%, which indicates that they lost belly fats.

In comparison, the participants given a placebo gained an average of 6.2 lbs (2.8 kg) and increased their waist-to-hip ratio by 1% over the same 12-week period.

Bottom Line: Yerba mate may reduce appetite, boost metabolism and increase the amount of fat burned for fuel. This could help you lose weight.

6. May Boost Your Immune System

Yerba mate contains saponins, which are natural compounds with anti-inflamatory properties.

In addition, it contains small amounts of vitamin C, vitamin E, selenium and zinc. These antioxidants can strengthen the immune system and promote health.

However, researchers have not yet investigated the direct effects of yerba mate on the human immune system.

Bottom Line: Yerba mate has anti-inflammatory and antioxidant properties that may boost the immune system.

7. Lowers Blood Sugar Levels

Yerba mate may help lower blood sugar and reduce the complications often seen in diabetes.

In fact, a recent study reports that it may improve insulin signalling in animals.

It may also prevent the formation of advanced glycation ends products (AGEs), which are involved in the development and worsening of many diseases.

However, research on humans is currently lacking.

Bottom Line: Yerba mate may improve insulin signaling and blood sugar control. However, more research is needed in humans.

8. May Lower the Risk of Heart Disease

Yerba mate contains antioxidant compounds, such as caffeoyl derivatives and polyphenols, which may protect against heart disease.

Cell and animal studies also report that mate extract may provide some protection against heart disease.

In humans, yerba mate seems to reduce cholesterol levels.

In one 40-day study, participants who drank 11 oz (330 ml) of yerba mate each day lowered their LDL cholesterol levels by 8.6–13.1%.

That being said, more studies are needed before strong conclusions can be reached.

Bottom Line: Yerba mate’s antioxidant, anti-inflammatory and cholesterol-lowering properties may help protect against heart disease.

How to Prepare Yerba Mate

Yerba mate is traditionally served in a container called a gourd, also known as a calabash.

It’s commonly sipped through a metal straw that has a filter on its lower end to strain out the leaf fragments.

To prepare mate, fill the bottom third of the calabash with fire-burned or toasted mate leaves prior to adding hot water.

If you do not own a calabash, you can prepare mate tea in a French press.

The tea is often served with burnt sugar,lemon juice or milk and it can be topped off with hot water several times before using new leaves to make a new batch.

Although it’s traditionally consumed hot, some people prefer to serve yerba mate cold, especially in hot climates.

Bottom Line: Yerba mate can be consumed hot or cold and is prepared similarly to other loose teas. It’s traditionally served in a gourd, or calabash.

Safety and Side Effects

Yerba mate is unlikely to cause harm to healthy adults who drink it occasionally.

However, those who drink it regularly may be at increased risk of the following:

Cancer

Studies show that drinking large amounts of yerba mate for a long time may increase the risk of upper respiratory and digestive tract cancers.

One possible explanation is that mate contains polycyclic aromatic hydrocarbon(PAHs), known carcinogens also found in tobacco smoke and grilled meat.

It’s also often consumed at very hot temperatures. This could damage respiratory and digestive tract lining, increasing the risk of cancerous cell formation.

However, some compounds in it may protect against other types of cancer.

Caffeine-Related Side Effects

Yerba mate contains caffeine. Too much caffeine can cause headaches, migraines and high blood pressure in some individuals.

Pregnant women should limit mate intake to a maximum of three cups per day. Too much caffeine may increase the risk of miscarriage and low birth weight.

Medication Interactions

Studies show that certain compounds in yerba mate have monoamine oxidase inhibitor (MAOI) activity. MAOIs are often prescribed as medications for depression and Parkinson’s disease.

Therefore, individuals taking MAOI drugs should use yerba mate with caution.

Finally, due to its caffeine content, it may also interact with the muscle relaxant Zanaflex or the antidepressant Luvox. Individuals taking these drugs should avoid yerba mate, as it can increase the effects of the drugs.

Bottom Line: Frequent consumption of very hot yerba mate may increase the risk of certain cancers. Pregnant women and individuals sensitive to caffeine or taking certain prescribed medications should drink it with caution.

What you need to know about choline

Although your body makes some, you need to get choline from your diet to avoid a deficiency.

However, less than 10% of the US population seems to be getting enough of this nutrient.

Here is everything you need to know about choline, including what it is and why you need it.

What Is Choline?

Choline is an essential nutrient.

This means it’s required for normal bodily function and human health. Although small amounts of it can be made in the liver, the majority must be obtained from the diet.

Choline is an organic, water-soluble compound. It is classified as neither a vitamin nor a mineral.

However, it is often grouped with the vitamin B complex due to its similar properties and functions. In fact, this nutrient affects a number of vital bodily functions.

These include liver function, healthy brain development, muscle movement, the nervous system and metabolism, among others.

Therefore, adequate amounts are needed for optimal health and to reduce the risk of certain diseases.

Bottom Line: Choline is an essential nutrient that must be included in the diet to maintain optimal human health.

Choline Serves Many Functions in the Body

Choline plays an important part in many processes throughout the body.

These include the following key functions:

• Cell structure: It is needed to make fats that support the structural integrity of cell membranes.
• Cell messaging: It is involved in the production of compounds that act as cell messengers.
• Fat transport and metabolism: It is essential for making a substance required for transporting cholesterol from the liver. Inadequate choline may result in fat and cholesterol accumulating in the liver.
• DNA synthesis: Choline and other vitamins such as B12 and folate help with a process that’s important for DNA synthesis.
• A healthy nervous system: This nutrient is required to make acetylcholine, an important neurotransmitter. It’s involved in memory, muscle movement, regulating heartbeat and many other basic functions.

Bottom Line: Choline is involved in many different processes. These include cell structure and messaging, fat transport and metabolism, DNA synthesis and the nervous system.

How Much Do You Need?

In order to get enough choline, you need to obtain it from your diet. Yet due to a lack of available evidence, a Reference Daily Intake (RDI) value has not been set.

However, the Institute of Medicine has set a value for adequate intake (AI).

This value is intended to be sufficient for most healthy people, helping them avoid negative consequences of deficiency such as liver damage.

Nevertheless, requirements differ according to genetic makeup and gender.

In addition, determining how much choline a person consumes is difficult due to limited knowledge about the amounts present in different foods.

Here are the recommended AI values of choline for different groups:

• 0–6 months: 125 mg per day.
• 7–12 months: 150 mg per day.
• 1–3 years: 200 mg per day.
• 4–8 years: 250 mg per day.
• 9–13 years: 375 mg per day.
• 14–18 years, female: 400 mg per day.
• 14–19 years, male: 550 mg per day.
• Adult women: 425 mg per day.
• Adult men: 550 mg per day.
• Breastfeeding women: 550 mg per day.
• Pregnant women: 450 mg per day.

It is important to note that many people do fine with less choline, while others need even more.

In one study of 26 men, six developed symptoms of choline deficiency even when consuming the AI amount.

Bottom Line: The adequate intake of choline is 425 mg per day for women and 550 mg per day for men. However, requirements vary by individual.

Choline Deficiency Is Unhealthy, But Rare

Choline deficiency can cause harm, especially for the liver.

One small study of 57 adults examined the effects of a choline-deficient diet.

It found that 77% of men, 80% of Postmenopausal women and 44% of premenopausal women experienced liver and/or muscle damage after following the diet.

Another study found that when postmenopausal women consumed a diet deficient in choline, 73% developed liver or muscle damage.

However, these symptoms disappeared once they began getting enough choline.

Choline is especially important during pregnancy, as a low intake may raise the risk of neural tube defects in unborn babies.

One study found that a higher dietary intake around the time of conception was associated with a lower risk of neural tube defects.

In addition, low choline intake may raise the risk of other pregnancy complications. These include preeclampsia, premature birth and low birth weight.

Additionally, it should be noted that although most Americans do not consume adequate amounts in their diets, actual deficiency is rare.

Bottom Line: Choline deficiency is associated with liver and/or muscle damage. Low intake during pregnancy is linked to complications.

Some People Are at Risk of Deficiency

Although choline deficiency is rare, certain people are at an increased risk:

• Endurance athletes: Levels fall during long endurance exercises, such as marathons. It’s unclear if taking supplements improves performance.
• High alcohol intake: Alcohol can increase requirements and the risk of deficiency, especially when intake is low.
• Postmenopausal women: The hormone estrogen helps produce choline in the body. Since estrogen levels tend to drop in postmenopausal women, they may be at greater risk of deficiency.
• Pregnant women: Requirements increase during pregnancy. This is most likely due to the unborn baby requiring choline for development.

Bottom Line: People who are at an increased risk of deficiency include athletes, those who drink a lot of alcohol, postmenopausal women and pregnant women.

Top Dietary Sources of Choline

Choline can be obtained from a variety of foods and supplements.

Food Sources

Dietary sources are generally in the form of phosphatidylcholine from lecithin, a type of fat.

The richest dietary sources of choline include liver, eggs, fish, soybeans, cauliflower and broccoli:

• Beef liver: 1 slice (2.4 oz or 68 grams) contains 290 mg.
• Chicken liver: 1 slice (2.4 oz or 68 grams) contains 222 mg.
• Eggs: 1 large hard-boiled egg contains 113 mg.
• Fresh cod: 3 oz (85 grams) contain 248 mg.
• Salmon: A 3.9-oz (110-gram) fillet contains 62.7 mg.
• Cauliflower: 1 half cup (118 ml) contains 24.2 mg.
• Broccoli: 1 half cup (118 ml) contains 31.3 mg.
• Soybean oil: 1 tablespoon (15 ml) contains 47.3 mg.

So a single egg supplies about 20–25% of your daily requirement, and two large eggs provide almost half of your daily requirement.

In addition, a single 3 oz (85 grams) serving of beef kidney or liver can supply all of a woman’s daily requirement and most of a man’s.

Bottom Line: Rich food sources include beef liver, eggs, fish, nuts and certain vegetables like cauliflower and broccoli.

Additives and Supplements

Soy lecithin is a widely used food additive that contains choline. Therefore, it is likely that some extra is consumed through the diet via food additives.

Lecithin can also be purchased as a supplement. However, lecithin tends to only contain 10–20% phosphatidylcholine.

Phosphatidylcholine can also be taken as a pill or powder supplement, yet choline comprises only about 13% of the weight of phosphatidylcholine.

Other forms of supplements include choline chloride, CDP-choline, alpha-GPC and betaine.

If you are looking for a supplement, CDP-choline and alpha-GPC tend to be higher in choline content per unit weight. They are also more easily absorbed than others.

Some sources claim that choline in nutritional supplements may reduce body fat, but there is little to no evidence to support these claims.

Bottom Line: Choline can also be taken as a supplement. CDP-choline and alpha-GPC seem to be the best types.

Choline and Heart Health

Higher intakes of choline have been associated with a reduced risk of heart disease.

Folate and choline are involved in the conversion of the amino acid homocysteine to methionine.

Therefore, a deficiency of either nutrient can result in an accumulation of homocysteine in the blood.

Elevated levels of homocysteine in the blood are associated with an increased risk of heart disease and strokes.

However, the evidence on this topic is mixed.

Although choline may lower homocysteine levels, the association of choline intake with heart disease risk is not clear.

Bottom Line: Choline may help reduce the risk of heart disease by lowering homocysteine levels. However, the evidence is mixed.

Choline and the Brain

Choline is required to produce acetylcholine, a neurotransmitter that plays an important role in regulating memory, mood and intelligence.

It’s also needed for the process that synthesizes DNA, which is important for brain function and development.

Therefore, it’s not surprising that choline intake has been associated with improvements in brain function.

Memory and Brain Function

Large observational studies link choline intake and blood levels to improved brain function, including better memory and processing.

Supplementing with 1,000 mg per day led to improved short- and long-term memory in adults aged 50–85 who had poor memory.

In a 6-month study, giving phosphatidylcholine to people with early Alzheimer’s disease modestly improved memory in one small subgroup.

However, other studies on healthy people and those with dementia found no effects on memory.

Bottom Line: A higher choline intake has been associated with improved memory function in some studies, but the evidence is mixed.

Brain Development

Several animal studies suggest that taking choline supplements during pregnancy may improve fetal brain development.

However, there are only a few studies on this in humans.

One observational study of 1,210 pregnant women found choline intake had no links to mental performance in the children at age 3.

Nevertheless, the same study found that a higher intake during the second trimester was associated with better visual memory scores in the same children at age 7.

Another study gave 99 pregnant women 750 mg of choline per day from when they were 18 weeks pregnant to three months after pregnancy. They found no benefits for brain function or memory.

Bottom Line: Animal studies show choline supplements during pregnancy can improve brain development. However, the evidence in humans is limited.

Mental Health

Some evidence suggests choline may play a role in the development and treatment of certain mental health disorders.

One large observational study found that lower blood levels were associated with a higher risk of anxiety, but not depression.

These levels are also used as an indicator for certain mood disorders, and choline supplements are sometimes used to treat bipolar disorder (48).

One study found that choline therapy improved symptoms of mania in individuals diagnosed with bipolar disorder

However, there are currently not many studies available on this.

Bottom Line: Choline may play a role in the treatment of disorders such as anxiety and bipolar disorder. However, more research is needed.

Other Health Benefits of Choline

Choline levels have been associated with the development and treatment of certain diseases.

However, for most of these, the relationship is not clear and research is ongoing.

Liver Disease

Although choline deficiency results in liver disease, it’s not clear whether intakes lower than the recommended levels lead to an increased risk of liver disease.

A study of more than 56,000 people found that normal-weight women with the highest intakes had a 28% lower risk of liver disease, compared to those with the lowest intakes.

The study found no association with liver disease in overweight women or men (51).

Another study of 664 people with non-alcoholic liver disease found that lower intakes were associated with greater disease severity.

Bottom Line: Limited evidence indicates that higher intakes of choline may reduce the risk or severity of liver disease in certain people.

Cancer

Some research has found that women with diets high in choline may have a lower risk of breast cancer.

One study involving 1,508 women found that those consuming diets high in free choline were 24% less likely to get breast cancer.

However, the evidence is mixed.

Other studies found no association with cancer, but lab studies have found that a deficiency may increase the risk of liver cancer.

Conversely, higher intakes have also been associated with an increased risk of prostate cancer in men and an increased risk of colon cancer in women (59, 60).

Bottom Line: The relationship between choline intake and cancer is not clear. In some cases, a higher intake may reduce the risk. For other cancers, a higher intake may increase the risk.

Neural Tube Defects

Higher intakes of choline during pregnancy may reduce the risk of neural tube defects in babies.

One study found that women who had higher intakes around conception had a 51% lower risk of neural tube defects, compared to women with very low intakes (61).

Another observational study found that pregnant women with the lowest intakes were more than twice as likely to have babies with neural tube defects (62).

However, other studies found no link between the mother’s intake and the risk of neural tube defects.

Bottom Line: Some evidence suggests higher choline intake during pregnancy may reduce the risk of neural tube defects.

Too Much Can Be Harmful

Consuming too much choline has been associated with unpleasant and potentially harmful side effects.

These include drops in blood pressure, sweating, fishy body odor, diarrhea, nausea and vomiting.

The daily upper limit for adults is 3,500 mg per day. This is the highest level of intake that is unlikely to cause harm.

It is very unlikely that someone could ingest this amount from food alone. It would be almost impossible to reach this level without taking supplements in large doses.

Bottom Line: Consuming too much choline has been linked to unpleasant and potentially harmful side effects.