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How quickly your heart rate drops after exercise speaks volumes about not just your fitness but overall well-being. Known as Cardio Recovery Rate or Heart Rate Recovery (HRR), this measurement is a key indicator of cardiovascular health. In this article, we'll dive deep into the concept of HRR, explaining why it's important, how to measure it, and what it can reveal about your heart. Whether you're a fitness enthusiast or just starting your health journey, understanding HRR can empower you to make informed decisions and track your progress effectively.
Cardio recovery rate, also known as heart rate recovery, reflects how swiftly your heart returns to its resting pace after exercise.
It's calculated by taking the difference between your peak heart rate during exercise, and your heart rate a minute after you end your workout.
This difference is typically measured in beats per minute (bpm).
Doctors utilize HRR during exercise stress tests to evaluate cardiovascular health. Generally, a quicker HRR indicates a fitter heart.
You can also track your own HRR to measure your fitness level and monitor your progress over time.
The importance of cardio recovery rate lies in its ability to reflect how effectively your heart is functioning and its potential to predict future heart-related problems.
During an exercise stress test, healthcare providers measure your HRR for several reasons:
An abnormal HRR might indicate issues with your autonomic nervous system, which regulates your heart rate and its return to normal post-exercise.
Problems with this system can increase your risk of conditions like:
Research suggests that individuals with a low HRR are more likely to suffer from heart disease and have a higher mortality risk.
HRR indicates how well your cardiovascular system functions and how fit you are.
A fast HRR means your heart is healthy and your body is fit. It efficiently delivers oxygen to your muscles during workouts and clears waste afterward.
Conversely, slow HRR might mean problems with your body's nervous system and could signal health issues like cancer, heart disease, or diabetes.
Thus, HRR signals your cardiovascular health and fitness level, showing how efficiently your body can recover after exertion.
Calculating your cardio recovery rate is simple and requires a reliable heart rate monitor and some basic math. Follow these steps:
For example, if your peak heart rate is 180 beats per minute (bpm) and your heart rate after one minute is 150 bpm, your HRR is 30 bpm (180 - 150 = 30).
Your heart rate recovery has two phases:
Using the one-minute method mainly focuses on the fast phase, which is commonly used and provides valuable insights into heart health.
Consult your doctor to find the best method and understand your ideal heart rate recovery range.
A faster heart rate drop following exercise signifies a good cardio recovery rate.
Ideally, a decrease of 18 beats per minute or more within one minute of rest indicates efficient recovery.
However, what constitutes a favorable recovery rate varies from person to person.
Factors such as existing heart conditions, age, the type of exercise performed, and the duration of rest before checking the heart rate influence this.
Remember, while HRR is informative, it's just one component in your comprehensive health assessment.
The optimal cardio recovery rate varies depending on your age. Generally, after 60 seconds of rest, a good heart rate recovery for most adults is 18 beats or higher. However, this number changes as you age:
| Age Group (in Years) | Target Heart Rate Recovery (in BPM) |
| 20 to 29 | 22 |
| 30 to 39 | 22 |
| 40-49 | 22 |
| 50-59 | 21 |
| 60-69 | 18 |
| 70-79 | 14 |
It's important to note that the intensity of your workout also affects your heart rate recovery.
During moderate activities, your heart rate typically falls between 50% and 70% of its maximum rate. It usually ranges from 70% to 85% of its maximum for vigorous activities.
So, your heart rate recovery number is based on your maximum heart rate during or at the end of your exercise, which varies depending on your age.
Beyond the previously mentioned factors, several additional influences can impact your cardio recovery rate:
Regular exercise is key to achieving a faster heart rate recovery. The best approach for beginners is to start slowly and gradually increase intensity and duration.
Specifically, focusing on cardiovascular training can really help improve your cardio recovery rate. Mixing up your cardio workouts can yield the best results. Some types include:
If you exercise regularly, it's important to consult your healthcare professional before trying a new workout routine or making any changes to your current plan.
For those with a history of heart problems, specialized cardiac rehab programs can significantly improve heart health and long-term well-being.
Other ways to improve your cardio recovery rate include:
Understanding how your heart recovers is crucial, regardless of age or heart problems. It's never too early to start taking care of your heart for the future.
Cardio Recovery Rate or HRR reflects how quickly your heart returns to its resting rate after exercise, offering insights into cardiovascular health.
A faster HRR indicates a fitter heart, while a slower recovery might warrant investigation.
You can calculate your HRR by subtracting your heart rate one minute after exercise from the peak heart rate right after you stop your exercise.
The ideal HRR varies by age, with an average of 18 bpm or higher for most adults after one minute of rest.
Factors like dehydration, caffeine intake, and fatigue can influence your HRR.
Engaging in regular cardiovascular exercises, improving sleep quality, limiting caffeine intake, and hydrating sufficiently are some effective ways to improve cardio recovery rate.
https://my.clevelandclinic.org/health/articles/23490-heart-rate-recovery
https://www.medicalnewstoday.com/articles/heart-rate-recovery
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5907593
https://www.nature.com/articles/s41598-017-14540-4
https://www.jsams.org/article/S1440-2440(15)00054-7/abstract
How much do you know about your ancestors? A dozen generations ago, where did they live? Where did they travel? Where did they end up? The answer to these questions lies in signposts from the past called haplogroups. These are markers in your DNA that can be used to turn back the clock to reveal your ancestry. They are the branches of the family tree of humanity that can retell the tales of our species’ history and hint to us how certain genetic traits could matter a lot today.
According to the International Society of Genetic Genealogy, a haplogroup is a group of people who share a common ancestor on either their patriline or matriline.
The word is a combination of haplotype and group.
Haplotypes refer to the specific DNA sequences on maternal and paternal lines frequently passed down the generations.
Y-DNA, on the male sex chromosome, is passed down from biological father to son, while mtDNA, or mitochondrial DNA, is passed from the biological mother to both the son and the daughter.
When these DNA sequences are mutated, it causes a split in the evolutionary group, forming a new haplogroup.
When these hereditary pieces of DNA are mutated, an evolutionary group splits off to form a haplogroup.
Each of these mutations is known as a single-nucleotide polymorphism (SNP), and every major haplogroup is associated with a certain set of SNP markers.
Not all people who share a haplogroup are genetic relatives.
Haplogroups tell you about your direct paternal or maternal ancestors.
Since the DNA mutations that define a haplogroup occurred thousands of years ago, the haplogroup would have progressively diverged over generations.
Thus, most people with the same haplogroup are not closely related today.
This also means that your genetic relatives might not be part of your haplogroup.
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Variations in the mitochondrial DNA or mtDNA determine maternal haplogroups.
You inherit your mitochondria and the DNA in them only from your biological mother.
Mitochondrial DNA does not recombine (or merge) with other DNA since it is a unique type of DNA found outside the nucleus.
Thus, mitochondrial DNA remains practically unchanged.
It means you’re likely to share the same haplogroup with your maternal relatives, such as your sister, maternal aunt, or maternal grandmother.
The maternal haplogroup can be traced back through the generations to a specific mutation at a particular time.
MtDNA is well conserved, meaning it rarely undergoes recombination.
It has an intrinsic ability to resist degradation.
Also, mtDNA has a higher copy number than nuclear DNA, a measure of its abundance in a cell.
Each cell contains 1000 mitochondria, with 2-10 copies of DNA per mitochondrion.
Thus, the amount of mtDNA available from a sample is quite large.
The variations in the Y chromosome determine the paternal haplogroup.
The Y chromosome is a sex-determining chromosome found only in males, passed down from biological fathers to sons.
The Y chromosome is a reflection of your ancient paternal ancestry.
The Y chromosome is generally considered inert and associated with a minimal number of genetic processes and mutations.
While it does undergo recombination with the X chromosome during cell division, the actual changes are made only to the ends of the Y chromosome.
95% of the chromosome is passed down the generations without mutations.
All modern Europeans are classified into seven groups called mitochondrial haplogroups.
A set of mutations in the mitochondrial genome defines each haplogroup.
It can be traced to a specific prehistoric woman along a person’s maternal line.
In his book The Seven Daughters of Eve, Bryan Sykes refers to these women as “clan mothers.”
The clan mothers correspond to one or more human mitochondrial haplogroups:
Today, there are more than these seven haplogroups.
For example, haplogroup L is a sibling group of haplogroup T and a secondary descendant of haplogroup K.
While these clan mothers represent ancient people, a system has been devised to keep track of the most recent common ancestor (MRCA).
The MRCA is the oldest person whose direct lineage can be traced to the current generation.
The Y-chromosomal Adam is the MRCA on the paternal line.
His direct descendant is alive today and carries conserved fragments of the MRCA’s Y chromosome.
Similarly, the Mt-chromosomal Eve is the MRCA on the maternal line.
It’s not a given that they are related or even each other’s contemporaries since the data available reduces drastically as we go back generations.
Estimates of when the chromosomal Adam and mitochondrial Eve lived can vary and will shift as newer information about SNP markers becomes available.
The oldest haplogroups are from Africa, the cradle of life.
According to paleontological records, Homo sapiens began to migrate from Africa 60-70,000 years ago.
They moved to the Eurasian continent from Africa, and some reached the Indian coast.
Some migrants reached the Indian coast through Southeast Asia.
They then moved to Australia around 50,000 years ago.
Since then, humans have followed different migratory routes and spread worldwide.
We can better understand and trace these migratory routes by defining the mutation in Y DNA and mtDNA.
This table depicts the most common maternal and paternal haplogroups in different parts of the world today.
| Region | MtDNA Haplogroup | YDNA Haplogroup |
| Europe | H (40% of population) | R1 |
| Central and Northern Asia | H | R1a and C3 |
| Africa | L1, L2 and L3 (most common) | C and A |
Haplogroups can identify the genetic lineage of a person.
It can also identify the early migration routes of human beings.
Sometimes, there are specific diseases found in certain populations.
These diseases can be traced back to a mutation in the Y chromosome or the mitochondrial DNA.
Testing for such mutations during haplogroup studies can help us treat these disorders better.
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Autosomal DNA from your numbered chromosomes makes up the majority of your genome.
It undergoes recombination as part of cell division, a process that naturally causes some mutations with each generation.
Consequently, analyzing autosomal DNA can only reveal your recent ancestry within ten generations.
On the other hand, haplogroups from your allosomal DNA on the X and Y chromosomes are a window into the far reaches of your ancestral line.
Thus, testing for your haplogroup could show different results than testing your autosomal DNA.
The Y chromosome or the mitochondrial DNA can undergo small mutations, what researchers call SNPs.
SNPs and their prevalence are tested to identify haplogroups in a person.
Identifying the haplogroup will help determine your ancestral relatives on your father or mother’s side, tracing your heritage back to the chromosomal Adam or the mitochondrial Eve.
A Short Tandem Repeat (STR) analysis can determine a person’s haplogroup.
This works by comparing a known mutated segment of DNA across regions that are likely to have been mutated.
Since certain mutations are specific to certain lineages, a person’s haplogroup can be estimated through STR.
However, only a Y SNP test can confirm a person’s haplogroup.
It covers an SNP-rich region of the Y chromosome and accurately compiles a report of all its unique SNPs.
Testing for SNPs in the Y chromosome can help us identify a person’s haplogroup.
Since women don’t have the Y chromosome, they can test their mtDNA to identify their haplogroup.
A male relative on her mother’s side can be tested if a woman wants to identify her Y DNA haplogroup.
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While the most pertinent outcome of a haplogroup study is the migration patterns of your ancestors, knowing your haplogroup can tell you more than you might think.
Haplogroup analysis is particularly helpful in tracking the emergence and spread of diseases we deal with today.
Diseases found in specific populations, like Parkinson’s or Alzheimer’s, can be traced to a mutation in YDNA or mitochondrial DNA in a specific haplogroup.
Studying the nature of the mutation can help scientists combat the disease better today.
Understanding your haplogroup can give you an idea of the diseases you’re susceptible to, the traits you carry from your ancestors, and what you can expect to see in your children and future generations.
Due to a significant occurrence in Scandinavian regions like Norway and Sweden, the haplogroup Y-R1a1 is considered a marker of Viking heritage that spread towards Britain during a migratory period.
Haplogroup analysis is robust enough to study the genealogy of even ancient historical figures. An analysis of King Tut’s DNA showed that his DNA belonged to the haplogroup R1b1a2, which is predominant in half of European men today.
The haplogroup D4h3a is the least predominant in the world today. It can be found only in a few indigenous populations in South America, comprising less than 0.01% of the population.
Other accounts say that the Y-K2a haplogroup is the smallest, with only two people in the entire world carrying its DNA.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793196/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC379119/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562384/
https://www.sciencedirect.com/science/article/abs/pii/B9781455707379000321
Double eyelash is a rare condition of having two rows of eyelashes in an eyelid.
It is medically termed Distichiasis and can affect both eyes.
An extra row of eyelashes is present on either the upper or lower eyelids (or both).
The meibomian gland is where the double eyelashes arise on each eyelid.
They are oil-producing glands that help lubricate your eyes.
It coats tears, which stops the eyes from drying up too quickly.
Common signs and symptoms of double eyelashes include:
The second row of lashes is typically lighter, shorter, and thinner than the first.
They can be either a whole set of eyelashes or one or two lashes on each eyelid.
Usually, lashes grow at the dry outer edge of the eyelid, but the extra lashes grow from the wet inner edge of the eyelid.
Estimates suggest that about 1 in 10,000 people have double eyelashes.
In distichiasis, an extra row of eyelashes is present.
In trichiasis, there’s only one row of eyelashes, but instead of curving upwards, they curve downwards toward the cornea.
Unlike distichiasis, it is only acquired - in some cases, the cause is unknown, while in other it occurs secondary to conditions like Stevens-Johnson syndrome (SJS) or chemical burns.
| Distichiasis | Trichiasis | |
| What it is | Extra row of eyelashes | Only one row - lashes curve inward |
| Acquired or inherited | Both | Acquired |
| Causes | FOX gene mutations, certain medications, contact lenses | Secondary to other inflammatory conditions |
| Treatment | Epilation, electrolysis, and cryotherapy | Epilation, electrolysis, and cryotherapy |
The two main ways distichiasis can happen are:
Congenital distichiasis is when the disorder is present at birth.
Acquired distichiasis can be developed later in life.
Congenital distichiasis happens if epithelial cells of your eyes develop incorrectly or modify into a pilosebaceous unit.
The pilosebaceous unit, comprising the hair follicle, hair shaft, and sebaceous gland, makes the extra row of eyelashes.
Congenital distichiasis occurs when there is a gene mutation in FOXC2 (forkhead box protein C2) during conception.
The FOXC2 gene is involved in other inherited conditions besides distichiasis.
Acquired distichiasis develops when eyelids get injured or inflamed.
Here are some factors or conditions causing acquired distichiasis:
Lymphedema is a condition characterized by swelling of the legs due to the accumulation of fluid between the skin and muscles.
When a person has both lymphedema and distichiasis, it is called lymphedema distichiasis syndrome.
Some conditions that can co-occur with this syndrome include:
Double eyelashes can occur due to FOXC2 gene mutation.
The FOX (forkhead box) gene family consists of 21,418 protein-coding genes.
The FOX genome produces proteins called transcription factors that control how genes work.
Some transcription factors of the fox gene family are A1, A2, B1, C1, C2, D1, etc.
They play a role in cell aging, growth, and death, maintaining metabolism, and the development of different organs. The FOXC2 gene turns on and off many other genes during fetal development.
A rare genetic mutation of the FOXC2 gene on chromosome 16 causes distichiasis.
This mutation turns on excess transcription to cause a double row of lashes during prenatal development.
It can lead to droopy eyelids and yellowish nails.
Family History
Genetics is a prominent risk factor in developing congenital distichiasis.
You are more likely to inherit the condition if any of your parents have double eyelashes.
Age
Older people are more likely to develop eyelid disorders like ocular cicatricial pemphigoid (OCP) and meibomian gland dysfunction (MGD).
Sex At Birth
Females are more susceptible than males since they develop OCP quickly.
Eyelid Inflammation
Seborrheic dermatitis or dandruff on the scalp and brows increase the chance of developing swollen eyelids.
Other risk factors include allergies, bacterial infections, clogged oil glands on your eyelids, and eyelash mites or lice.
Certain Medications
Meibomian gland dysfunction (MGD) is more likely to occur in people who take glaucoma medication.
Stevens-Johnson syndrome (SJS) can affect people who take painkillers for gout, seizures, infections, and mental illness.
Lack Of Immunity
Immune-compromised people are at higher risk of developing eyelid disorders.
Use Of Contact Lenses
Contact lenses can irritate your eyes, which can lead to inflammation of the eyelids.
Double eyelashes associated with FOXC2 gene mutation can be dangerous as it is associated with other inherited conditions like lymphedema distichiasis syndrome (LDS).
A mutation in the FOXC2 gene causes an increased risk of congestive heart failure (supply of fluid to the heart instead of blood).
Congestive heart failure causes shortness of breath, leading to sudden death.
This condition is usually confirmed by a genetic test in a clinical setting.
Symptoms that could indicate LDS include:
You do not need medication if you are asymptomatic.
If you experience any symptoms, treatment will emphasize subsiding them.
It could also require removing the excess eyelashes.
The number of extra lashes and your symptoms will determine the best treatment.
Hydrating Eye Drops
Lubricating eye drops hydrate the eyes and can ease acute eye irritation.
It works by shielding the cornea from excessive lashes so as not to irritate.
Smooth Contact Lenses
Soft contact lenses offer a layer of defense similar to lubrication.
Ensure you use contact lenses correctly to avoid any problems.
Epilation
An epilator is used to remove the extra lashes.
It pulls out extra lashes physically from the eyelid.
It is a temporary solution because the lashes often grow back in two to three weeks.
People with few extra lashes can undergo epilation.
Cryotherapy
Cryotherapy detaches eyelash follicles from eyelids using extremely cold temperatures.
Although having few side effects, it has long-lasting results.
Cryotherapy may cause side effects like:
Electrolysis
Electrolysis is preferable to epilation for eliminating a few eyelashes.
A needle with a short-wave frequency is injected into the eyelash follicle.
During this process, the follicle is let loose from the eyelid.
Lid Splitting
One kind of eye surgery is lid splitting.
The eyelash follicles are visible when eyelids are split open.
Individually, the excess eyelashes are taken out.
Lid splitting is occasionally combined with electrolysis or cryotherapy.
Argon Laser Thermoablation
The lash follicles are repeatedly burned with an argon laser, removing the follicles.
During the procedure, you can feel uncomfortable and have an increased tear flow.
Distichiasis is double rows of eyelashes, and districhiasis is three rows of eyelashes.
Ectopic lashes or ectopic cilia are lashes that grow from abnormal places or in abnormal directions.
For example, lashes may grow from the conjunctiva or the pink part of the eye.
Double eyelashes or Distichiasis is a condition where an extra row of eyelashes is present.
It can be congenital distichiasis or acquired distichiasis, depending upon the cause.
A mutation in the FOXC2 gene causes congenital distichiasis.
The FOXC2 gene mutation leads to other inherited conditions like lymphedema-distichiasis syndrome (LDS) and congestive heart failure.
People with a family history of double eyelashes, eyelid inflammation, painkiller medications, and poor immunity are at high risk of developing the condition.
Double eyelashes is treated by argon laser thermoablation, cryotherapy, epilation, lid splitting, etc.
The average person consumes about 152 pounds of added sugar every year. That's about 22 teaspoons or 355 calories worth of sugar every day - way more than the American Heart Association's recommended limit of 6 teaspoons (100 calories) per day for women and 9 teaspoons (150 calories) per day for men. Many people are looking for ways to cut back on sugar, and one way is to use a sugar substitute. When it comes to sugar substitutes, there are many options to choose from. Two of the most popular substitutes are erythritol and xylitol. But which one is the better option? Here's a look at erythritol vs. xylitol to help you make the best decision for your needs.
The common white granulated sugar we see in bags or packets is sucrose.
Sugar substitutes are any sweet-tasting substances used to replace sugar in our diets.
They can be natural or artificial, and they are often sweeter than sugar.
Many people use sugar substitutes to help with weight loss or management, diabetes, and other conditions.
Although they may have some benefits, there are also some risks associated with their use.
Xylitol is a type of natural sugar alcohol found in plants, fruits, and vegetables.
While it is sweet and tastes like sugar, it doesn't damage teeth or cause decay.
It is popularly used in sugar-free gums.
Erythritol is also a sugar alcohol found naturally in plants and is one of the most commonly used artificial sweeteners.
It has been a popular choice for those with diabetes.
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| Erythritol | Xylitol | |
| Calories/Gram | 0.24 | 2.4 |
| Sweetness (compared to white sugar) | 60-80% | 100% |
| Glycemic Index | 0-1 | 7 |
| Impact on blood sugar levels | None | Very mild |
| Diabetes-friendly? | Yes | Yes |
| Weight-loss friendly? | Yes | Yes |
| Digestive issues? | Rarely/Less | Diarrhea is a common side effect |
| After taste | Better aftertaste | Not as good as erythritol |
| Erythritol | Xylitol | |
| Diabetes | Diabetes-friendly as it helps decrease the amount of sugar absorbed whilst altering glucose metabolism. | With a glycemic index of 7, it doesn’t lead to spikes in glucose levels and may even improve glucose tolerance. |
| Weight Loss | Low in calories; replacing white sugar with this can reduce caloric intake and promote weight loss. | 40% lesser calories than white sugar; helps with reducing belly fat |
| Other Benefits | Can help scavenge free radicals and protect cells from oxidative damage | Prevents the growth of bacteria that cause tooth decay, promoting good oral health |
Erythritol: Most people should be able to consume erythritol without any discomfort. However, it can lead to nausea, abdominal distress, and other digestive symptoms in people who are sensitive to it.
Xylitol: High consumption of xylitol can lead to digestive disturbances, including diarrhea, owing to its laxative properties. People who already have digestive issues may face severe discomfort with xylitol. Further, xylitol is extremely toxic to pets, even in small amounts.
Both erythritol and xylitol are low-calorie sugar alcohols often used to replace sugar.
Digestive issues are higher with xylitol; however, this is observed only in larger doses.
Xylitol has better oral health benefits, but erythritol also prevents tooth decay to an extent.
In addition, erythritol has antioxidant properties, which are good for heart health.
In conclusion, erythritol has a small upper leg here with a lower risk for digestive issues and absolutely no impact on glucose levels.
But both these sweeteners are great options for replacing white sugar in your diet.
People often overlook how much their health is impacted by the kind of oil they use. Oils high in unsaturated fats can reduce the risk of heart disease, while those high in saturated or trans fats may increase heart disease risk. This article compares MCT oil vs coconut oil, both made from coconuts but with different health advantages. One provides rapid energy, while the other has several other health advantages. So which one should you be adding to your pantry?
Medium-chain triglyceride (MCT) oil is primarily derived from coconut and palm kernel oils but is also found naturally in dairy products such as cheese, yogurt, and milk.
Triglycerides are the primary type of dietary fat in our bloodstream. They consist of three fatty acids joined to a glycerol molecule.
Most dietary fats are long-chain triglycerides (LCTs) with more than 12 carbon atoms. MCTs are medium-chain fatty acids containing 6-12 carbon atoms.
This difference in chain length gives MCT oil unique properties compared to LCTs, found in foods like fish, avocados, nuts, seeds, and olive oil.
Unlike LCTs, MCTs are digested and absorbed quickly in the liver without requiring enzymes or bile acids.
This rapid metabolism sets MCTs apart – they are used immediately for energy or converted into ketones, energy sources derived from fat breakdown.
MCTs are classified into four types based on their carbon chain length:
These attributes make MCT oil a beneficial addition to the diet, especially for those seeking a quick energy source or following a ketogenic diet.
MCT oil is a favorite among those trying to get healthier overall and in terms of nutrition since it provides several health advantages.
MCT oil, which contains fatty acids like caprylic, capric, and lauric acids, may help reduce inflammation by fighting microbes.
Studies show that MCT-rich coconut oil can inhibit the growth of Candida albicans, which causes infections like thrush, and reduce Candida infections in premature babies.
Additionally, virgin coconut oil has been found to slow the growth of Staphylococcus aureus and enhance immune response, potentially helping control inflammation.
However, current evidence is primarily from lab and animal studies, which may not directly apply to humans. More clinical trials are needed to verify these effects in people.
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Coconut oil, extracted from copra (dried coconut kernel), is a natural leader in medium-chain triglyceride levels. Its fat composition contains an MCT concentration of approximately 54%.
This oil consists of lauric acid (42%), caprylic acid (7%), and capric acid (5%). However, coconut oil also contains long-chain triglycerides and unsaturated fats.
Even though lauric acid is technically considered a medium-chain fat, your body breaks it down and absorbs it more slowly, similar to how it handles LCTs.
This delayed processing has led some experts to argue that, despite its MCTs, the high amount of lauric acid keeps coconut oil from being classified as mainly MCT-rich.
While MCTs contribute significantly to coconut oil's health benefits, their unique composition includes other bioactive compounds that offer further advantages, such as:
The following table highlights the key differences between these two popular oils, focusing on their distinct characteristics and health impacts.
| MCT oil | Coconut oil | |
| Source | Extracted from refined coconut or palm oil to isolate MCTs | Derived from coconut flesh |
| Fatty acid | Primarily contains caprylic acid (50%-80%), and caproic acid (20%-50%) | Contains lauric acid (42%), caprylic acid (7%), and capric acid (5%) |
| Nutritional components | High concentration of MCTs | Natural source of MCTs along with other components |
| Uses | Added to coffee, smoothies, and sometimes used as butter substitute | Used in cooking, baking, and for skin and hair care |
| Benefits | Enhances energy levels Supports weight loss, especially for ketogenic diets | Hydrates skin Slows aging Promotes hair health Boosts metabolism |
| Risks | Weight gain High cholesterol Stomach issues ( cramping and bloating) Diarrhea Fat build-up in the liver Vomiting Bloating | Gastrointestinal discomfort Elevated heart disease or stroke risk |
| Digestive tolerance | Easier to digest and absorb | Requires more digestive effort |
| Allergies & sensitivities | MCT oil (refined) lowers coconut allergy risk, but reactions (like coconut allergy) are still possible. | Coconut allergies are relatively uncommon, but they do exist. Some symptoms are hives, rash, anaphylaxis (rare) |
When it comes to weight reduction, MCT oil might be more effective than coconut oil.
The body digests MCT oil and easily converts it into energy rather than storing it as fat.
This unique property can boost metabolism and energy consumption.
Various studies have indicated that MCT oil boosts feelings of fullness, potentially reducing overall calorie intake.
Coconut oil, on the other hand, includes both medium- and long-chain triglycerides.
Although it contains MCTs, a large component is lauric acid, which digests and absorbs like a long-chain fat.
This makes coconut oil less beneficial for weight reduction than pure MCT oil.
Coconut oil is a common pick for healthy skin due to its high concentration of lauric acid.
Lauric acid has powerful antibacterial qualities that are good for beauty and skin health.
Lauric acid can heal acne in human cells, and coconut oil has been proven to alleviate atopic dermatitis (eczema) symptoms such as redness and irritation.
Its fatty acids are excellent for preserving and moisturizing the skin, effectively treating xerosis, a common condition characterized by dry and itchy skin.
These characteristics also make it beneficial against skin diseases.
Even though MCT oil has its own advantages, it lacks some of the additional compounds present in coconut oil that contribute to skin health benefits.
It serves as an effective carrier oil for essential oils while providing moisturizing properties.
Therefore, coconut oil is typically recommended for topical skin care because of its wider range of benefits.
MCT oil and coconut oil both contain triglycerides, but their composition and metabolic effects differ.
MCT oil, with its higher concentration of MCTs, is less likely to raise triglyceride levels in the blood
Coconut oil, due to its LCT content, may cause a greater increase in triglycerides and take longer to digest.
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MCT oil is a flexible component that works well in various dishes and drinks. Here are some practical ways to use it:
Coconut oil, solid at room temperature unless processed, has a high smoke point, making it perfect for high-heat cooking. Here are some ways to use it:
MCT oil shines for those seeking a quick energy boost, weight management support, and potential benefits for neurological conditions. Its rapid conversion into fuel makes it ideal for ketogenic diets and enhancing cognitive function. However, be mindful of potential digestive side effects.
Coconut oil provides broader advantages, such as reducing stress and enhancing skin and hair health. While it boasts some MCTs for energy, its LCT content makes it less suitable for weight loss than MCT oil.
https://www.medicinenet.com/mct_oil_vs_coconut_oil_whats_the_difference/article.htm
https://www.healthline.com/nutrition/mct-oil-benefits
https://pubmed.ncbi.nlm.nih.gov/25636220
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The benefits of a warm cup of tea on a slow afternoon go further than just relaxation. Each heavenly sip is actively nourishing your gut and simultaneously boosting your metabolism. Teas have helped to combat digestive problems like nausea, constipation, bloating, and indigestion for millennia. This article will go over five of the best teas for your gut. Read on to know why, how, when, and when not to drink these five teas.
Ginger contains compounds known as gingerols and shogaols, which can stimulate stomach contractions and gut cleansing.
It's beneficial for nausea, bloating, and indigestion.
Ginger tea can also reduce the severity of morning sickness and nausea during pregnancy.
Ginger tea bags are readily available at grocery stores.
Making ginger tea at home with a few pieces of sliced ginger root can strengthen the brew's flavor.
Fennel is an herb rich in antioxidants, a set of molecules that control dangerous free radicals in the body.
As such, they are helpful in combatting gut ulcers and preventing their development.
Additionally, they can stimulate bowel movements.
The gas relief it provides can help manage the effects of Irritable Bowel Syndrome (IBS).
Fennel tea can be made by steeping the seeds or the freshly grated root of the herb in a cup of boiling water.
Black tea is jam-packed with healthy compounds like thearubigins and theaflavins.
These compounds help with indigestion and prevent stomach ulcers while promoting gut cleansing.
The polyphenols in black tea help moderate microbial activity in your gut. They effectively weed out harmful bacteria and promote the growth of beneficial bacteria.
Since black tea molecules are too large to be absorbed, they remain in the intestine and promote liver metabolism remotely, boosting endocrine health.
Black tea bags are widely available, although you could also use black tea leaves from the plant Camellia sinensis.
Peppermint tea is renowned for improving digestion by fighting indigestion and IBS.
One of the main compounds in peppermint tea is menthol, an essential oil with a host of digestive benefits against bloating and gas caused by IBS.
Since peppermint oil helps ease nausea in pregnant females, peppermint tea will likely have a similar effect.
Further research into the effects of peppermint tea on human digestion will yield more information.
Spearmint tea contains beneficial minerals and nutrients, including antioxidants, vitamin C, iron, and folate.
S-carvone is a compound that naturally occurs in spearmint tea at high concentrations.
It has a strong ability to inhibit muscle contractions in the gut, providing relief from digestive upsets.
Spearmint tea also stabilizes the gut during episodes of nausea.
Interestingly, spearmint tea is the drink of choice for people with PCOS since it reduces the body's oxidative stress and inflammation.
When drawing up a tea routine, you should be aware of the benefits of each kind of tea.
For instance, caffeinated teas can give you the energy boost you need to start the day.
Some examples of caffeinated teas include:
Hand-picked Article For You: How Much Caffeine Is Too Much?
Before a meal, a cup of tea can stimulate digestion.
The best teas to stimulate digestion are:
At the end of the day, caffeine-free teas can help you wind down.
These could include:
https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits
https://www.healthline.com/nutrition/tea-for-digestion
https://www.webmd.com/diet/health-benefits-fennel-tea
https://www.medicalnewstoday.com/articles/319646
https://www.medicalnewstoday.com/articles/319651
https://www.medicalnewstoday.com/articles/325242
https://www.healthline.com/nutrition/peppermint-tea
