You have enjoyed this on top of your waffles, smoothies, oatmeal and pancakes - now maple is making all the right noises in the health and nutrition circuit too. Gold, luscious and ever-so delightful, maple syrup is a liquid which is typically extracted from the xylem sap of sugar maple, red maple, or black maple trees that grow in cold regions. These maple species store starch in their trunks and roots before winter. By late winter or spring, the starch is converted into sugar before rising to the sap. The syrup is then collected from the sap by drilling holes in the trunks.

Legends say that it was somewhere in North America that maple syrup and maple sugar were first procured. It was much later that the Europeans arrived and fell for the delightful syrup. They refined and simplified the process of extracting maple syrup further and made it a global sensation.

In the world of nutrition maple syrup is hailed as one of the best alternatives to refined and fattening sugar. But there is much more to this syrup that makes it a must have in your kitchen.

Here are 6 Maple syrup benefits you may not have known:
1. Maple Syrup Is Good For Men's HealthMaple syrup is abundantly loaded with zinc. According to the book 'Healing Foods' by DK Publishing, zinc plays a significant role in supporting men's reproductive health and protects against prostate enlargement. "It's abundant manganese levels also help in production of sex hormones in both men and women."

2. Maple Syrup Helps Boost Energy

The manganese content in maple syrup helps boost energy production and synthesis of fatty acids and cholesterol. It is said that just 1/4th cup of maple syrup could fulfil 90-100 percent of your daily requirement of manganese.

3. It Compliments Heart Health

The natural sweetener does not pose a severe threat to your heart either, as opposed to the refined and processed varieties available in market. Maple syrup has decent quantum of zinc. This mineral helps protect artery walls from free radical damage, and prevents arteries from hardening. The manganese content in maple syrup also helps boost good cholesterol levels in the blood.

4. Maple Syrup Helps Regulate Blood Sugar Levels

Maple syrup may help ensure better blood sugar control. Now that does not mean you finish off the jar in two days! But it may prove to be a healthier switch. According to 'Healing Foods', "its antioxidant polephenols, combined with its plant hormone, abscisic acid, have been shown to improve the body's sensitivity to the blood-sugar-regulating hormone insulin."

5. Loaded With Antioxidants

Turns out that maple syrup is not just another sugar alternative but a very healthy food too, "It has around 56 vital antioxidants", says Bangalore-based nutritionist Dr. Anju Sood. Several studies have also claimed that maple syrup has good amounts of antioxidant polyphenols which have strong anticancer properties.

6. Ideal For Summers

Maple syrup could help replenish your body with vital nutrients and antioxidants this summer. According to Bangalore based nutritionist Dr.Anju Sood, "One of the biggest challenges in summers is of dehydration. Many people don't understand what dehydration really is. Dehydration is not just the loss of fluid, but a state when you are depleted of many other vital nutrients too. Maple syrup, in my view could help you hydrate very well. Swap refined sugar with maple syrup, add it to your glass of nimbu paani, and hydrate and revitalise your system. Sugar tends to dehydrate you of all essential nutrients, which is why maple syrup is such an ideal bet. Make sure the maple syrup you use is pure. It's extensive range of antioxidants would help replenish your body with several lost nutrients and minerals"

Mental health issues such as depression and anxiety disorders are common, and anyone can be impacted by them. But when you add the societal stigma, discrimination, and bullying LGBTQ individuals can face, it’s not surprising that studies find that they suffer from higher than average rates of depression, anxiety, substance abuse, and suicide.

There’s no shame in not feeling your best emotionally — it’s okay to not feel okay. The most important thing is that you don’t resign yourself to feeling this way. Help is available. We’ve put together some advice and resources to help you give your emotional well-being the attention it deserves.

What symptoms to look out for
Mental health issues can have both emotional and physical symptoms. These may include:

Trouble falling/staying asleep or sleeping too much
Irritability
Sadness
Anxiety or panic
Substance abuse
Thoughts about self-harm or suicide
Muscle tension
Headaches
Upset stomach
Fatigue
Palpitations (heart racing)
These symptoms can also be attributed to other medical conditions, so it’s important to talk to the right person to get help.

Talk to your primary care provider (PCP)
If you have a provider you feel comfortable with, that person is a great place to start for mental health help. At One Medical, all of our PCPs can identify and treat mental health conditions such as insomnia, fatigue, stress, anxiety, and depression. Depending on your preferences and the severity of your symptoms, your provider may recommend options like meditation, mindfulness apps, lifestyle changes, therapy, or medication. And if you need specialized care, they can guide you to the right resources so you’re not left feeling overwhelmed or anxious about where to go.

It’s important that you feel like you can talk to your provider about all aspects of your health — including your sexuality, gender identity, and mental health. We understand that many LGBTQ folks have had poor experiences with healthcare providers, and we hope to change that paradigm. As a practice, we’re committed to providing excellent care to diverse populations. Our goal is for every patient to feel respected, comfortable, and well cared for.

Don’t have a provider you can open up to? We can help you find one who understands you and your health needs. Our website lets you search for providers who are interested in LGBTQ care, mental health, or both. Just click “Interests” at the top of the page and you can select “Anxiety, Depression & Insomnia,” “LGBT Care,” and/or “Stress Management.” Keep in mind that all of our providers see LGBTQ patients, so you’re not limited to those who list this as an interest. If you’re still not quite sure who may be the right provider for you, give us a call. Our team can guide you to the right place.

Not able to join One Medical? GLMA and OutCare Health both have directories of an array of LGBTQ-friendly health professionals.

How to get the most out of your appointment
Book a standard appointment to discuss your mental health concerns. I’ve personally had many patients bring up mental health concerns, such as sleep issues, stress, anxiety, or depression, at the end of an appointment that they made for other health concerns. This doesn’t leave us enough time to discuss what they’re experiencing and come up with a proper treatment plan. Mental health deserves just as much attention as physical health — it’s totally okay to book an appointment just to talk about mental health. In fact, we encourage it.
Come prepared with notes about what you want to discuss. It’s easy to forget things during an appointment. Preparing a list in advance can help you keep your appointment focused and ensure you don’t forget any important details or questions. It also gives you extra time to think about — and notice — your feelings and symptoms.
Don’t be afraid to talk about your true feelings and behavior. Whether you feel overwhelmed, you can’t sleep, you’ve been drinking too much or using drugs, or you’ve been suicidal, it’s important to be totally honest with your provider. We’re here to help you, not judge you. The more we know, the better we can do that.

1. Don't Drink Sugar Calories
Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don't get registered by the brain in the same way as calories from solid foods (1).

For this reason, when you drink soda, you end up eating more total calories (2, 3).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4, 5, 6, 7).

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar (8).

2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10, 11, 12).

Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism (13).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14).

3. Avoid Processed Junk Food (Eat Real Food Instead)
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be "hyper-rewarding," so they trick our brains into eating more than we need, even leading to addiction in some people (15).

They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

4. Don't Fear Coffee
Coffee has been unfairly demonized. The truth is that it's actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases (16, 17, 18, 19, 20, 21).


5. Eat Fatty Fish
Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).

Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression (23, 24, 25).

6. Get Enough Sleep
The importance of getting enough quality sleep can not be overstated.

It may be just as important as diet and exercise, if not more.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance (26, 27, 28, 29).

What's more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults (30).

7. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the "forgotten organ."

These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity (31, 32).

A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria (33, 34).

8. Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits.

One important factor, is that it can help boost the amount of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day (35, 36).

The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44% (37).

9. Don't Overcook or Burn Your Meat
Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.

The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer (38).

So, eat your meat, just don't overcook or burn it.

10. Avoid Bright Lights Before Sleep
When we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin (39, 40).

An interesting "hack" is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better (41, 42).

The refreshing aroma of the lemon has a significant role to play in ensuring the health of people than just merely being used as food flavoring. Known to be loaded with potassium, antioxidants, calcium, Vitamin B, and various other nutrients, simply placing them in the bedroom can both mentally and physically improve one’s health. Below are some of the outstanding health benefits of this habit.

Reduces stress: The failure of the activation of the receptors like adenosine A or 2A on the cell membranes is known to cause anxiety, insomnia and impaired transmission of dopamine. However, it is the citrus smell present in the lemons that help in soothing the mind and the body and relaxing the brain by activating the receptors present on the cell membrane.

Improves air quality: A poor air quality inside the house not only makes the environment of the house an unhealthy one but also gives rise of airborne bacteria and germs. Keeping few sliced lemons near your bed not only freshens the air with its sweet citrus smell; but also absorbs the harmful bacteria present in the air, rendering fresh and clean air.

Improves breathing: When it comes to getting rid of the stuffy nose that makes one restless and sleepless in his or her bed at night, keeping sliced lemons near the bed can do wonders. The gentle citrus smell of the lemons improves one’s breathing by soothing the nostrils. The inhaling of the smell of this anti-oxidizing and anti-bacterial fruit helps in keeping the nasal way clear. The essential oil limonene that this fruit contains helps in alleviating other breathing-related issues such as common cold or asthma as well.

Great insect repellant: Without having to use any harmful chemicals that may cause skin and respiratory issues or damage the endocrine system, putting lemon slices near one's bed can serve as a great natural insect replant. Placing this little yellow fruit on the other side of one's bed room keeps all sorts of insects at bay. It is the strong citrus smell of this natural repellent that repels the insects.

Lowers the blood pressure: The sweet aroma of lemons also has a role to play in reducing the blood pressure or maintaining it. Due to the calming effects that this fruit possesses, smelling lemons that are kept near the bed, helps to relax the body as well as reducing the blood pressure.

A lemon functions way beyond as a kitchen fruit or a simple flavoring agent. Based on the considerable numbers of therapeutic properties, a lemon should be there in the house, especially in the bed rooms, if you want to reap the magical benefits of this little citrus fruit.

Can beer be a healthy drink? Despite the common myths surrounding alcohol consumption and the adverse effects that it has on a person in the long run, a controlled and well-balanced intake of beer is not as bad as it would seem.

Here are a few reasons proving that beer can be healthy for you if taken in the right amount and quantity.

In comparison to other alcoholic beverages, beer is relatively healthier for your kidneys. As a matter of fact, studies show that a bottle of beer can actually reduce the risk of acquiring kidney stones by up to 40%.Fiber, as we all know, plays a vital role in digestion.

The presence of up to one gram of soluble fiber in just a 30 ml glass of beer (dark beer, in particular) makes the beverage very beneficial for digestion.
Fiber present in beer can also help reduce the level of LDL cholesterol (a harmful proponent of cholesterol).

It has been proved that beer is a rich source of various B vitamins like vitamin B1, vitamin B2, vitamin B6 and vitamin B12.

The presence of both nicotinic acid and Lactoflavin in beer makes it an effective cure for insomnia.

Beer is also helpful in the prevention of blood clots.

The presence of high levels of silicon in beer is responsible for bestowing a stronger bone density.

Studies have concluded that beer can also reduce the risk of suffering a heart attack.

Unlike their non-drinking counterparts, beer drinkers are less vulnerable of experiencing dementia or Alzheimer's disease.

Because of the presence of certain vitamins, beer has a ton healthy nourishing benefits for the skin.

Beer is also useful in fighting against stress.
What are the recommended safe limits of Beer?

Men should drink no more than 14 units of Beer per week, these units should be spread out through the week and they should have at least two alcohol-free days a week.

Women should drink no more than 14 units of Beer per week, these units should be spread out through the week and they should have at least two alcohol-free days a week.

Pregnant women or women trying to conceive should not drink alcohol at all. If they do choose to drink, to minimise the risk to the baby, they should not drink more than 1-2 units of beer once or twice a week and should not get drunk.

Despite the above people with increased Triglyceride, Uric Acid should be restricted for consumption of alcohol. People with fatty liver patient with other medication for hypertension, etc. also should refrain from drinking.

People with diabetes who drink should follow these alcohol consumption guidelines:

Do not drink more than two drinks of alcohol in a one-day period if you are a man, or one drink if you are a woman.

Drink beer only with food.

Drink slowly.

Avoid "sugary" mixed drinks, sweet wines, or cordials.