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What exactly is the Metabolism? Simply put, metabolism is the process of converting the calories from food that enter our bodies into energy. This in turn affects consumption. Metabolism therefore consists of catabolism and anabolism.

Anabolism is a process in which energy is used to build new cells and tissues. Catabolism is responsible for storing energy (in the form of fat) in our body for the normal functioning of the entire organism. Our body weight can be represented by a formula: Catabolism - Anabolism = Body Weight

WHO HAS A BETTER METABOLISM: THIN OR OBESE PEOPLE?

There is a well-known medical myth around this topic that says that slim people have a "good" or accelerated metabolism, and that overweight people have a "weak" or slowed metabolism. However, this is not true. Research has shown that a "weak" or slowed metabolism is not the reason for being overweight in most cases. Metabolism depends on various factors. Some of these factors we can influence, others not at all.

Metabolic factors that we cannot influence:

Age: The older we get, the more muscle mass we lose and the more fat we pad. When muscle is lost, metabolism and calorie burning slow down by about 5% every ten years. Ouch!

GenderMen generally have a faster metabolism than women because they are bigger and have naturally less fat.

Hypothyroidism: A less active thyroid gland that slows metabolism and inevitably leads to weight gain. In some, this gland is more active than in others.

Genetic factorsSome people are just lucky that their metabolism works better.

Rules that are worth their weight in gold:

SleepWhen we don't sleep enough, our metabolism slows down. Lack of sleep increases the release of the hormone ghrelin, which increases the feeling of hunger. Metabolism is slowest at night while we sleep. Therefore, it is important that we do not eat too much in the evening.

Several meals a day: Many have heard of this rule, namely to eat about five meals a day. Better to eat more often, but smaller meals. And between the three main meals (morning and evening) you should have a healthy snack to control the appetite. We should also make sure that the stomach rests for at least 3 hours between snacks and main meals.

Training: For most people, the morning is the best time to exercise. Morning is the time when certain hormones peak, so metabolism is best stimulated. In this way, we burn more calories in the morning than in the afternoon, when hormone levels drop significantly.

WaterWater plays a major role in every bodily process. If we do not consume enough water, the body burns calories 2% slower. If you drink half a litre of water, accelerates your metabolismwhich is why it is always advisable to keep the body as much as possible to supply with liquid. Adults are recommended to drink 2 litres of water per day, while children need about 1 litre. Some experts recommend tea as a substitute for water.

By drinking unsweetened herbal tea, you support your body in the detoxification process and help to reduce the risk of cardiovascular diseases. Despite all these positive effects on our health, tea cannot completely replace water. Our organism cannot do without water. It is not only necessary, but even vital.

Stress: In the past, when our ancestors still lived in caves, the lack of food meant stress. This stress had a useful purpose. Why? Because stress triggered a survival mechanism that slowed down the metabolism and thus stored energy in the form of fat. Today, modern humans have no problems with food shortages, but the stress mechanism still exists, only now it no longer has a useful purpose.

This means that when we are under stress, our metabolism slows down. Therefore, it is often recommended that we avoid stressful situations as much as possible or relax and switch off.

By the way, scientists have found that ten minutes of laughter a day can boost energy consumption and thus calorie intake. The same applies to sport, sex or any other form of physical activity.

METABOLISM TRICKS YOU MAY NOT KNOW ABOUT

Besides training and the right diet, there are a few other tricks that can help you speed up your metabolism:

Coffee: Caffeine is known to increase energy, stimulate the central nervous system and speed up the metabolism. The only drawback is that this effect is short-lived. Therefore, moderation is the order of the day with coffee.

Hot spicesThey contain ingredients that boost the metabolism. Hot peppers, for example, contain capsaicin, which improves blood circulation and thus speeds up the metabolism.

Grapefruits are also among the foods that can help speed up the metabolism, as they are rich in vitamin C and fibre and thus stimulate fat loss.

Almonds: Raw almonds are great for health and fit into everyone's diet. Raw almonds can speed up metabolism and research has shown that daily consumption can accelerate weight loss by up to 62%. They contain vitamin E and the highest amount of riboflavin (vitamin B2) and niacin (vitamin B3) compared to other types of nuts. They are also rich in calcium, magnesium and potassium and an important source of protein and fibre. The recommended amount per day is a handful.

Cinnamon: Cinnamon is a great source of vitamins and minerals. It contains calcium, iron, manganese, vitamin C and vitamin K, as well as fibre. It's perfect for cinnamon lovers because you can add it to coffee, juices and various dishes. It tastes just great!

Ginger: Recently, there have been more and more studies looking at the various benefits of ginger. It is known that this humble plant was also used for medicinal purposes in the times of ancient India, China and Rome.

Ginger has a strong effect on the digestive system and speeds up the metabolism to a good extent. As one of the oldest spices, it is used as a raw material for many weight loss preparations due to its high antioxidant content and antibacterial properties.

"OFFICE KILOS"

For many people, sitting in front of a computer all day is a problem. Office workers can gain up to 6 kg in the first 3 months of their new "sitting job". Excessive sitting, up to 8 hours a day, for months and years, can contribute to diabetes, stroke, spinal and postural problems or other complications known in medicine as "sitting disease". We can always use our lunch break for a quick walk or a light workout.

METABOLIC SYNDROME

Metabolic syndrome has become one of the most common diseases of the 21st century. It is mainly caused by lifestyle and a wrong or unhealthy diet.

It consists of three important symptoms:

• High blood pressure
• high blood lipid levels
• elevated blood glucose levels

All this is accompanied by a state of obesity with a visible excess of body fat around the waist. Metabolic syndrome most often affects people between the ages of 35 and 55, regardless of gender.

All scientific studies emphasise the important role of physical activity and fitness enhancement in the fight against metabolic syndrome. Exercise therapy leads to successful results in preventing and mitigating metabolic syndrome, but it is still underused.

CONCLUSIONS:

When it comes to the Problem of slow metabolism or metabolic syndrome, there are three simple steps to cure it or prevent its occurrence:

1. Physical activity
2. Correction of nutrition and sufficient hydration of the organism
3. Rest and avoid stress (as much as possible)

Metabolism and weight depend on many factors, both those we can influence and those we cannot. Diet, training, rest, etc. all play a role in achieving good results. Even if we are often in a hurry and don't have time for ourselves, we should stop looking for excuses and start with small steps - our body will thank us!

"A man who moves mountains begins by moving pebbles." - Chinese proverb

 

Sources:

https://www.news-medical.net/life-sciences/What-is-Metabolism.aspx

https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916

https://www.sciencedaily.com/releases/2016/10/161019154842.htm

 

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Shutterstock, Kotin, No. 1130130428

Photo by Massimo Rinaldi on Unsplash

Pic by mentatdgt / Pexels

Spring is here! Time for a fresh start. We have left the cold weather and winter behind us and ushered in the season of sunshine, chirping birds and blossoming nature. Sounds idyllic? Not so much when we are beset by illnesses or allergies. But armed with the right nutrients, you can confidently relax and enjoy one of the most beautiful seasons of the year.

This spring, give yourself a chance to start afresh with health. Taking the right vitamins can be an essential part of a healthy lifestyle, including proper nutrition, exercise and good sleep habits. But most of all, the right micro-nutrients will help your body get back on its feet. They provide you with everything you need, help with regeneration, promote detoxification and give the body a helping hand.

The most important food supplements for spring:

In spring it is important to take vitaminsonce healthy, wake up the body from "hibernation" and enable participation in outdoor activities. They can help with allergies and maintain healthy skin and eyesight.

We don't want to keep you in suspense any longer. Here are the most important Food supplements for the best possible start to spring.

Vitamin A

Vitamin A has powerful antioxidant properties that support important immune system and organ functions. It also keeps skin healthy after sun damage by promoting repair and growth. It is especially important as our skin is exposed to stronger radiation again after the long period of sunlessness.

Vitamin B

It is advisable to take a B-complex supplement because B vitamins fulfil a wide range of bodily functions. They are important for prevention, maintaining energy levels and dealing with stress, among other things.

Vitamin B1 (thiamine), B2 (riboflavin) and B3 (niacin) keep the nervous system healthy, release energy from food and ensure healthy skin and good eyesight. These vitamins are crucial in spring as they protect the body from sun damage while providing the energy needed for physical activity.

Vitamin B6 and B12 support the production of red blood cells and ensure the proper functioning of the brain and nervous system. Incidentally, these vitamins are easily lost through increased sweating in warmer weather. Yet another reason to make sure your intake is adequate.

Vitamin C

Vitamin C is a powerful source of antioxidants and plays an important role in immune system support and function. The immunological benefits of vitamin C have been shown in studies to shorten the duration of seasonal health problems and to promote respiratory function, sinus health and skin health.

Vitamin C helps the body cope with the heat by protecting the health of the skin and blood cells. Vitamin C also prevents cell damage and increases collagen production, which protects the skin from sun damage. Vitamin C is also a natural antihistamine, and therefore particularly important for hay fever sufferers.

Vitamin D

Bathing in the spring sun has a positive effect on mood. Conversely, numerous studies have confirmed that there is a clear connection between depressed mood and lack of light. In addition to a good mood, now is also the time to use the sun again to fill up on vitamin D, because our vitamin D stores are empty due to the long, low-light season. Moderate sunbathing, exposing hands, face and parts of arms and legs to the sun for 15 to 20 minutes, is sufficient.

The basic prerequisite for this is a sufficiently high level of UVB radiation, which is only prevalent over the midday period, and the renunciation of sunscreen. The body uses the UVB radiation of the sun to make its own cholesterol from a modified cholesterol compound in the skin. Vitamin D to form. Another important argument: a good supply of vitamin D supports our immune system in the still sometimes cold transitional period.

Vitamin E

Food supplements with vitamin E have several benefits. They help improve physical endurance by increasing energy levels and reducing muscle damage from exercise. Because vitamin E is an antioxidant, it can also help repair cell-damaging processes such as sun damage.

Zinc

Zinc is a mineral and essential micronutrient that provides a wide range of health benefits and functions throughout the body and is excellent for boosting the immune system. The increasing popularity of zinc in the fight against seasonal ailments is supported by scientific research. They show that zinc can play a role in supporting respiratory function, muscle comfort and sinus health. Important, then, for managing the discomfort of hay fever.

Selenium

Selenium is a mineral and belongs to the essential trace elements. The human body cannot produce it itself, instead it must be supplied through food or as a dietary supplement. Selenium fulfils numerous functions in the body. Among other things, it protects us from free radicals and thus from diseases and an accelerated ageing process. It also influences our immune system, the health of skin, hair and nails and is involved in the production of the thyroid hormone.

Omega-3

It has been known for a long time that fat is not fundamentally bad. Rather, the quality and composition of the fat are decisive. Omega-3 fatty acids belong to the "good" fats and support important bodily functions. For example, they make a significant contribution to maintaining normal heart function. But the range of how omega-3 fatty acids can influence essential functions of our body is much broader.

The omega-3 fatty acids EPA and DHA belong to the essential fatty acids and cannot be produced by the body itself. EPA and DHA are found mainly in fatty cold-water fish such as herring, mackerel or sardines. They contribute to normal brain and heart function and support the maintenance of normal vision (according to EFSA, the European Food Safety Authority).

Turmeric

An exotic has crept into our list of top active ingredients for spring: Turmeric. The active ingredient in turmeric, called curcumin, has been used in traditional Ayurvedic medicine for many thousands of years and has a wide range of health applications. Of particular interest here is the research that has shown that curcumin supports the immune system and provides powerful seasonal protection.

Studies have shown that curcumin supports the health of respiratory tracts that struggle with seasonal health issues, while also strengthening the immune system.

Conclusion:

To strengthen your immune system, you should make sure that you have a sufficient intake of important nutrients and vitamins. This intake is possible through a healthy and balanced diet. But especially in the winter months or in the time thereafter, the immune system needs particularly active support. Then it can be supported with an additional intake of high-quality food supplements. And spring can come!

 

Sources:

Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES

Refocusing vitamin A supplementation programmes to reach the most vulnerable; Erin McLean1, Rolf Klemm2,3, Hamsa Subramaniam4, Alison Greig5

On the effect of vitamin C intake on human health: How to (mis)interpret the clinical evidence; Jens Lykkesfeldt.

Vitamin A: its many roles-from vision and synaptic plasticity to infant mortality; John E. Dowling.

Immunologic Effects of Vitamin D on Human Health and Disease; by Nipith Charoenngam 1,2 and Michael F. Holick 1

Images:

Photo by Andrey Zvyagintsev on Unsplash

Pic by Siberian Art/Shutterstock, Number: 1027919113

In the following text you will learn simple steps to improve the general state of health. But before we begin to list the promised techniques, we must first learn to accept something that is very important. And that is: Do not hide the symptoms of the disease if you want to maintain your health!

Many people neglect health until the body starts sending worrying signals. Sometimes as a headache or other symptoms such as dizziness, insomnia, loss of appetite or something similar. No matter what the symptoms are, most of us will reach for a fast-acting synthetic drug first.

But what is the problem here? The answer is simple: synthetic drugs generally help against unpleasant symptoms, but do not always eliminate the cause of the discomfort.

If the tap at your house is dripping and there is a flood, you would certainly call a professional to solve the problem. But if the expert would only collect water instead of fixing the problem, that would simply be illogical. Wouldn't it?

Yet, when it comes to our health, many people do just that: instead of "fixing the damage", they stubbornly "pick up the leaked water". More precisely, instead of fixing the cause of the problems, they constantly just cover up the symptoms. Do you understand how crazy all this is?

When symptoms are removed in this way, they are in fact only masked, so that the symptoms often reappear and then more intensely than before.

Therefore, NOW is exactly the right moment to make 10 changes with the aim of maintaining health:

1. healthy, varied and simple diet

Eat so-called "superfoods" in the form of grains, seeds, fruits, vegetables and nuts every day, which reduce the risk of various diseases. These are valuable foods because they are rich in plant proteins, healthy fats, essential amino acids, vitamins, minerals, fibre and antioxidants.

Avoid complicated recipes that require unnecessary, long storage in the kitchen. Instead, prepare simple and healthy recipes that minimise the heat treatment of food. This way you save time and absorb the original power of the food.

2. eat raw food at least once a day

One of the benefits of raw foods is the maximum use of the enzymes derived from them. Enzymes help in the digestion of food. Although our body produces its own enzymes, their quantity is not sufficient and the body uses a lot of energy to produce them. Therefore, fatigue and drowsiness can often occur after ingesting large amounts of heat-treated foods.

What is it really about? The body takes all its energy to cope with the food it ingests and neglects normal function. What remains in the stomach rots and is a potential for the occurrence of various diseases.

Therefore, it is ideal to plan at least one raw meal during the day, ideally more. And at the same time you save more energy for other activities.

3. avoid "empty" calories

The empty calorie group includes foods that provide energy because they are rich in fats and carbohydrates. However, they do not contain nutritional values such as Vitaminsminerals, antioxidants, amino acids or fibre.

To make it easier for you, we have compiled a list of the foods that contain the most empty calories:

• Fried foods like French fries and other fast foods are high in fat and have no other nutritional value.
• White bread has a high caloric value. Therefore, it should be avoided or eaten in smaller quantities.
• Alcoholic drinks literally contain empty calories, which is why they are called anti-nutrients. Avoid them or keep them to a minimum.
• Various coffee-based drinks and other drinks that contain a lot of sugar. You may not have realised it, but in many drinks it's not the caffeine that keeps you awake, but the sugar. Sweets, juices and carbonated drinks are full of sugar. Consuming them has a lot in common with taking drugs, because the longer we consume them, the more the body craves them. Here's an explanation: when refined sugar is consumed in processed foods, the body's energy level rises sharply, but drops sharply afterwards. The tired body craves sugar again and headaches or concentration problems may occur. These sudden discomforts keep occurring as the body struggles to get into a balanced state. And that is why most people cannot resist these foods.
• Avoid all industrially processed products that contain artificial colours, sweeteners, flavours, emulsifiers, thickeners, preservatives and other additives. Numerous studies show that many of them are harmful and even carcinogenic.

4. never skip breakfast!

Scientists also confirm that blood glucose levels drop sharply when one skip the morning meal. This leads to fatigue and dizziness and your metabolism slows down, stopping the process of burning calories.

If you do eat food at some point during the day, it is harder to get full. By avoiding breakfast, you slow down your metabolism and contribute to the constant instability of blood sugar levels. You are also much more likely to overeat during the day.

5. stay away from snacks between meals!

If there is no break between meals for about 4-5 hours, the stomach stops working. It does not utilise the old food as it should until new food lands in the stomach and is digested. So "old food" waits in the stomach, rots and thus burdens the blood and the organism.

It takes 2-3 hours for the food to break down in the body. The stomach needs another 2 hours to rest afterwards. Therefore, it is ideal to take a break of about 4-5 hours between meals. With shorter breaks, the stomach becomes weaker and no longer works ideally.

If you eat late at night, bedtime must be at least 3 hours after dinner. Otherwise you will not sleep well and wake up tired and puffy.

Drink enough water!

The human body is 70% made up of water. Adequate fluid intake is essential for its normal functioning, especially in summer when temperatures are high. A person can survive a few weeks without food, but only a few days without water. The ideal water intake for an adult is about 2 litres and for children about 1 litre.

Water is necessary for all Metabolic processes in the body. It is important for kidney function, participates in the transport and elimination of harmful substances, regulates the absorption of substances and ensures the maintenance of constant body temperature and thermoregulation of the organism.

When the body is not used to consuming water, fat is deposited around the ankles, eyes, thighs and waist. As soon as you consume the recommended amount of water, you will notice that these deposits slowly disappear and you lose weight.

When it comes to water, you should also consider the following important things:

• Do not drink water during meals as it dilutes and weakens the stomach acid. Then digestion is not good and the nutrients cannot be absorbed from the food.
• You should not drink water immediately before eating, but at least 15 to 30 minutes before. And you should wait until 1-2 hours after the meal until the food is digested, as water interferes with digestion.

7. make sure you get a good night's sleep!

Some people need six hours of sleep, others up to ten hours. This also depends on our age, the time of year and our physical activity. The important thing is to sleep well, because sleep strengthens the body.

Good sleep is associated with the secretion of hormones that are necessary for the functioning of our body. Because of melatonin, which is only secreted at night, you should go to bed earlier. Melatonin is secreted at its maximum between 2 and 3 hours after midnight. While the highest concentrations are between midnight and 8 o'clock and are then 5-10 times higher than during the day.

Turn off all possible light sources when going to bed, as artificial light can disrupt melatonin synthesis and thus sleep quality. Scientists believe that melatonin can prevent the growth of cancer cells, which is another important reason to go to bed on time.

8. be physically active and spend as much time as possible in the fresh air

Fresh air is good for our mood and immunity, and moderate exercise is good for our body. Choose the ones you like best. And don't forget the morning stretch. Although very simple, many physiotherapists recommend it as a daily must.

Exercise is recommended at least three times a week because during exercise the BMR (basal metabolic rate) increases and stays that way for about 48 hours. If you take a longer break, the BMR starts to decrease.

If you cannot determine the schedule for the exercises yourself or if you do not have a lot of Time for sport turn to the simplest physical activity: walking!

- Regular walks improve fitness and, with the right diet, also lead to weight loss, as walking speeds up the metabolism.
- Walking shapes muscles, gets them in top shape and keeps them that way.
- Improves blood circulation and thus overall health, reducing the risk of cardiovascular disease.
- Walking is accompanied by proper breathing, which improves the proper functioning of the lungs.
- This simple activity easily relieves stress and clears thoughts, leading to better mental health

If you don't like walking alone, adopt a dog! They are the most loyal allies in maintaining psycho-physical health!

 

9. avoid stress and stressful situations as far as possible

"What our thoughts are, so is our life" and that is really true. Your mood reflects the quality of your life. Many psychologists recommend a simple exercise that releases positive endorphins in the brain, which will make you feel good.

This is achieved by saying "please", "thank you" and "I love you". Your brain can also secrete negative endorphins when you shout or swear. It then prevents the immune system from functioning properly and leads to illness.

Try as much as possible to be friendly towards others. It doesn't cost much, almost nothing, and for another person it can mean a lot, sometimes even everything. In this way you will always get a double benefit: doing good to others and strengthening yourself.

10. pay attention to mental health

Each of us consists of two components:

1) the physical, our body
2) the Spiritual, that which makes up our spirit.

In order to live a healthy and quality life in general, it is necessary to achieve an ideal balance between these two areas. You achieve this by "feeding" your mind daily, just as we feed the body daily. If each person devotes at least 10% of their time to the mind as they devote to their body each day, they would see significant changes in their lives.

Pay attention to what you see, hear, the environment you live in, the people you meet, how you spend your free time. All this affects the quality of your life and represents your life.

These 10 rules are a sure formula for maintaining good health!

If you follow these simple guidelines every day, your body will thank you. Remember: health is invaluable! Don't sacrifice it for "irresistible" flavours or unhealthy habits.

- He who has health has hope ; he who has hope has everything - (Tomas Karlajl)

 

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When we think of tea, we associate it with Japan, England or China, and some of us even with cold or even warm weather. Yet you can drink this wonderful flavoured beverage all year round. The reason is not even important, but simply because the pleasure of a cup is just great.

"If you are cold, tea will keep you warm. If you are hot, it will cool you down. If you are depressed, tea will cheer you up. If you are excited, tea will calm you down." - William Gladstone (British politician).

Where does the tea come from?

The origin of tea is shrouded in myths and legends. From Chinese emperors to Portuguese princesses, its history is as rich as its taste. It is believed that green tea originated in China 5,000 years ago. At that time, the highly developed civilisation was ruled by an emperor named Shen Nung. He demanded that drinking water be boiled for health reasons.

The legend of the journey of the Chinese emperor

On a windy day, when the emperor stopped with his entourage to rest and refresh himself, a few dry leaves from a nearby bush fell into his cup of boiled water. The water turned dark brown. The emperor did not want to taste it immediately, but first gave it to his soldiers and waited to see the result.

He was fascinated by the strong smell and finally tried the new drink himself. The Chinese emperor was delighted by its aroma and soon felt the refreshment brought about by the "new discovery". And so, according to legend, the first cup of green tea was drunk.

The magic of green tea and its preparation

Green tea was originally prepared in a very different way than today. The leaves were steamed, kneaded in the oven, formed into small bricks and dried. These "bricks" of tea were later cooked together with rice, ginger, salt, orange peel, spices, milk and sometimes onions. This type of preparation still exists today in Mongolia and Tibet.

Tea was brought to Japan from China by Japanese monks in the early Middle Ages. It immediately became a popular drink among priests and aristocrats. The preparation was characteristic of the time of the Chinese Sung dynasty. At that time, the tea leaves were ground in small stone mills, the powder was then poured over with hot water and mixed with a small bamboo whisk.

Based on this ritual, the Japanese later developed their special ritual of tea drinking and preparation. Since then, green tea has enjoyed great popularity in Japan and has become a semi-religious social tradition.

In Japan, there are still schools today where children learn how to prepare and serve green tea. Centuries later, the use of this plant spread and became popular worldwide. The Turks, for example, like to drink the black variety, as do the Indians, with the difference that they usually take it with milk or various aromatic spices.

If history is the teacher of life, it clearly shows us that tea is a special and beneficial kind of drink. Tea was revered by emperors, drunk by nobles, but also by the common people.
Wars and battles have been fought over this wondrous drink. And finally, today we have Various tea blends and flavours are available for us to choose from. We just have to decide which one we like best.

A few rules to get the best for you

• Do not put the green tea directly into boiling water. This will destroy its beneficial Catechins destroyed.
• Refrain from using the decaffeinated variety: decaffeination means that further nutrients of the green tea are lost.
• Add some lemon: it helps absorb some nutrients.
• Don't save at the wrong end! Go for good premium tea: it contains more nutrients!

What is the best time to drink green tea?

When it comes to drinking green tea, some times of day are more optimal than others. Here is an overview!

Tip 1:

Drink green tea between meals: One cup green tea between meals is very digestible. If you drink it about two hours before or after a meal, you can also maximise nutrient absorption and the absorption of iron.

Tip 2:

Drink green tea before a workout: As we already know, it can boost our metabolism. It can also give you an energy boost due to its caffeine content. All this makes it a great drink to have just before a workout.

Tip 3:

You should never drink green tea that has stood overnight.. This can promote the growth of bacteria and mould, which can lead to serious health problems. It also loses its flavour. So it's better to keep your hands off it!

Fun facts about green tea

Did you know that the popularity of green tea started with a really bad hangover? Centuries ago, a Japanese shogun named Sanetamo (1192 - 1219 AD) suffered from such a terrible hangover that everyone around him thought he was going to die.

A monk named Myoan Eisai made him some tea and "saved" him. After that, Sanetamo became a tea lover and he began to spread the drink throughout Japan.

So if you still don't have green tea in your kitchen, after this story you should get some! And for those of us who aren't fond of its taste but still want the benefits it offers, there's another option - green tea. Green tea extract supplements!

"As we wash ourselves outside with water, so we wash ourselves inside with tea." - Ancient Chinese proverb

 

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Most people already know the beneficial properties of green tea. Either as Food supplements or as a classic hot or cold drink, with a history spanning thousands of years across several cultures. But what do you really know about the rest of the green tea family? Especially about its famous relatives Matcha and Sencha?

To see the difference, we first have to look at the similarities.

Matcha and Sencha both come from the same plant called "Camellia Sinensis"and are both green teas. And they have something else in common, because both are non-fermented teas. As we already know green tea "born" in China, but its varieties - matcha and sencha - originated in Japan and developed into traditional drinks.

Since ancient times, the use of ceremonial tea a big part of Japanese culture and both types of tea play a big role in Japanese tradition. As fermentation often reduces the nutritional value of the tea, non-fermented teas such as Sencha and Matcha have a very high nutritional value.

What is Sencha?

The name Sencha comes from the Japanese word "Senta", which means "roasted tea".

Sencha tea is grown in the sun, which contributes to many of its nutritional properties. It is rich in Polyphenols, including Catechinswhich could help to prevent heart disease and act as a Antioxidants work. Sencha not only has a special nutrient content that matcha does not have, but it is also prepared differently.

Sencha is made by steeping whole tea leaves in water and then removing them before drinking. It is also known to have a refreshing, slightly spicy aftertaste.

Sencha tea is the most commonly consumed green tea in Japan. It is so popular that you will find it in most restaurants in the country. This tea is only made from the youngest leaves of the tea plant.
The leaves of the Sencha tea are picked and then steamed to prevent oxidation. After the leaves are steamed, they are rolled by hand into different shapes.

Sencha tea is praised for its flavourful balance of acidity and sweetness and is characterised by a slightly spicy taste with a mild note. It has a sweet, grassy aroma and nuances of pine or melon. The highest quality teas offer a more complex flavour profile that has a contrasting yet balanced taste.

There are two main types of Sencha green teas, classified according to the steaming methods: Asamushi and Fukamushi.

• Asamushi tea is considered the traditional variety and is prepared by steaming (30 to 60 seconds). It has a light yellow colour and a strong, sweet taste when prepared.
• Fukmushi tea is a relatively new variety and its leaves are steamed for longer. This produces a Sencha tea that is darker and cloudier compared to traditional Asamushis. Fukamushi Sencha also presents with a stronger flavour that tends to be more earthy.

Some varieties of Sencha tea that are important to mention:

• Shincha - also known as Ichiban-cha or New Tea, is a sencha tea harvested in spring. It tends to have a sweeter, milder and sometimes richer, umami (pleasant taste) filled nuance than other sencha varieties. It has a light, golden-green colour, which means that this tea variety has a delicate flavour and aroma.

Japan's tea regions have a mild winter, but the tea plants stop growing during the winter period. In April, when the first delicate green leaves begin to bloom, they are harvested to produce a more "synthetic" variety.

• Sencha powder tea- You should not confuse it with matcha tea.
  Although the powdered varieties of matcha and sencha may seem similar, the main difference is in their colour and taste. Matcha powder retains its bright green colour and is a sweeter tea than Sencha, which has a more bitter taste and a dark green or brown colouring. Like loose Sencha, the powder has an astringent and somewhat grassy taste. It is perfect for cooking and baking cakes, biscuits, lattes and more!

Conclusions on Sencha tea:

• is easy to prepare.
• has both a refreshingly mild (Shincha) and a rather bitter taste (Sencha powder).
• has a high nutritional value.
• it has antioxidant properties (but less than matcha).

What is Matcha?

The word matcha means "powdered tea".

Matcha tea has enjoyed increasing popularity worldwide in recent years and is often referred to as a mood-enhancing food. Previous research has shown that three ingredients contained in matcha tea, L-theanine, Epigallocatechin gallate (EGCG) and caffeine, can affect mood and cognitive performance.

Unlike Sencha tea, Matcha is grown in the shade and is therefore nutritionally different from Sencha. It is known for its ability to energise and calm at the same time. This is due to the caffeine and L-theanine.

Obviously, the caffeine gives a lot of energy, while L-theanine is an amino acid that has a calming effect without causing drowsiness. The end result: matcha makes you awake without making you nervous - a perfect combination.

How is matcha prepared?

At Matcha the tea leaves are ground and mixed with water. This way you actually consume the whole tea leaf.

Japanese Tea Ceremony for the Home

Green tea, in any of its forms, is one of the best teas (if not the best) we can prepare for ourselves. Matcha green tea also offers numerous benefits. As some studies show, it has an effect on free radicals in the body, which means it can improve our overall well-being.

It could increase the psychophysical energy, help you maintain a stable body weight and pH balance and detoxify the organism. And best of all - it is an alternative to coffee, without the unpleasant feeling of nervousness.

What is the difference between "normal" green tea and matcha tea?

Matcha is a type of green tea originally from Japan, which is available here in the form of ground powder from green tea leaves. Matcha powder is considered one of the healthiest green teas on the market. It provides vitamins, minerals, antioxidants and amino acids. These are absorbed by our bodies when the whole tea leaf is consumed, rather than simply infusing the leaves and removing them to drink.

There are two basic types of matcha tea:

• Usucha - made from the leaves of a plant younger than 30 years.
• Koicha - made from the leaves of a plant that is more than 30 years old. Koicha is made with less water in the tea ceremony and has a sweeter taste. Koicha is more valuable and more expensive than Usuche.

There is only one rule for the preparation and that is not to use boiling water. Normally, two items are needed for the preparation: a matcha bowl and a bamboo whisk.

1. Boil the water to 60° C - 80° C (it is important that the water is hot but not boiling).
2. Put 1 - 2 grams of powder in a matcha bowl.
3. Stir the tea until a firm foam forms. Remember that a firmer froth enhances the end result and increases the overall flavour. If you don't have a bamboo whisk, you can always use a classic whisk.

Conclusions on matcha tea:

• It has a sweeter taste (koicha).
• It has antioxidant properties.
• Matcha helps us stay focused and energetic without a jittery feeling.
• It has a calming effect without causing drowsiness.
• It can act as an immunity booster.

Sencha or Matcha - who wins?

If you didn't know the difference between Sencha and Matcha, or even that they both existed, now is a great time to try them both! But before you are spoilt for choice as to which you should try first, here are a few facts comparing these two wonderful drinks.

• Antioxidant properties: Matcha tea contains more antioxidants than Sencha.
• Caffeine content: Matcha is the winner here. Due to its growing methods, matcha retains more of its caffeine content as it grows in shady conditions. So if you want to reduce your caffeine intake, Sencha would be the better choice.
• Nutritional values: Both types of green tea offer some health benefits, but the nutritional value varies between the teas. Sencha tea, compared to matcha, contains a greater amount of Vitamin C and Vitamin E. However, matcha tea provides more Vitamin B6 and Beta-carotene.

One thing is certain: green tea remains one of the most popular drinks in the world. And if you haven't already, we recommend you try green tea in any of its forms. But remember: if you're looking for a light and refreshing drink, go for Sencha. It's also perfect for a cup of iced tea.

And if you need some energy, matcha is a great option. Both Sencha and Matcha have some amazing benefits that you shouldn't miss out on. But in the end, it's up to you which you prefer.

"Medicus curat, natura sanat." - The doctor helps, nature heals. (Latin proverb)

 

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