Eggs have long been a breakfast staple, and for good reason. They're a nutritional powerhouse, packed with high-quality protein, essential vitamins, and minerals. According to the Food and Drug Association of US, each large egg contains about 6 grams of protein, making it a great way to start your day. But why limit yourself to eggs alone? Let's introduce a protein-rich partner: hummus.

Hummus is a creamy dip made from chickpeas, tahini, lemon juice, and garlic, is not only delicious but also a fantastic source of plant-based protein. While the exact protein content can vary, a quarter-cup serving of hummus can provide around 4 grams of protein. By combining eggs and hummus, you create a dynamic duo that offers a complete package of nutrients.

What Are Some Benefits Of A Protein-rich Breakfast?

A protein-rich breakfast can set the tone for a healthy day. When you start your morning with a good dose of protein, you're not only fueling your body but also influencing various aspects of your health. Nutr Rev study 2024 protein aimed to understand how the amount of protein we eat at breakfast affects our muscle mass and strength. After carefully reviewing thousands of articles, we selected 15 studies for a deeper analysis.

Their findings suggest that eating a high-protein breakfast may help increase muscle mass, especially for older adults. However, the impact on muscle strength is less clear. More research is needed to confirm these findings and to determine the optimal amount of protein for breakfast. In conclusion, while a protein-rich breakfast shows promise for maintaining muscle health, more high-quality studies are necessary to provide definitive answers. Here are some ways it can benefit you.

Muscle Health

Protein is the building block of muscles. Consuming protein early in the day can help stimulate muscle protein synthesis, especially important for older adults and individuals engaged in strength training.

Appetite Control

Protein helps you feel fuller for longer. By including protein in your breakfast, you can reduce cravings and overeating throughout the day.

Improved Focus

Protein-rich foods can help stabilize blood sugar levels. This can lead to improved focus, concentration, and overall cognitive function.

Weight Management

A protein-packed breakfast can help you maintain a healthy weight. Studies have shown that people who eat protein-rich breakfasts tend to consume fewer calories throughout the day.

Mediterranean-Inspired Breakfast Ideas

The Mediterranean-inspired breakfast as well as the entire cuisine has been noted to be very nutritious and good for your health. It is a delicious and nutritious way to start your day. By combining the best of Mediterranean cuisine with a protein-packed twist, you can create meals that are both satisfying and healthy. According to Cleveland Clinic Mediterranean Diet is a healthy eating pattern that focuses on plant-based foods like fruits, vegetables, and whole grains. It also includes healthy fats, primarily from olive oil. This diet has been linked to a reduced risk of heart disease and other chronic health conditions. A registered dietitian can help you tailor this diet to your specific needs and preferences. Here are some dishes you can try

Hummus and Veggie Dip

Cut up fresh vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes. Serve them with a side of creamy hummus. This combination provides a good dose of protein, fiber, and essential vitamins.

Hummus-Filled Omelet

Enjoy your classic omelet by adding a scoop of hummus to the egg mixture. The creamy hummus adds a unique flavor and a boost of protein. You can also add your favorite vegetables like spinach, mushrooms, or tomatoes to make it even more nutritious.

Hummus and Egg Sandwich

Spread a generous amount of hummus on a whole-grain toast. Top it with a fried or scrambled egg. You can also add some fresh herbs like basil or parsley for extra flavor.

Christmas dinners could 'disappear', all thanks to the bird flu outbreak across UK. This warning has come from a poultry farmer as the cases of bird flu have gone up from North Yorkshire, Lincolnshire, Devon, and East Sussex.

This warning came from farmer Andrew Goodman, who works at Goodman's Geese in Great Witley, Worcestershire, as reported in BBC. He said that the threat of bird flu infection was a "continual worry", especially when it is ahead of the festive period. He told BBC that a single outbreak of the disease could lead to 10,000 Christmas lunches to disappear.

"You're finished basically. If we got it, all the birds would be slaughtered on the farm and then, with our free-range system, you're not allowed to restock for 12 months. Which would mean no birds for Christmas next year."

What Is Bird Flu?

Bird flu spreads from bird droppings and saliva. This happens especially when they feed on birdfeed and water.

Authorities have expanded compulsory poultry housing measures—previously limited to the North, Midlands and East—to all of England starting Thursday, in an effort to curb disease transmission. A nationwide Avian Influenza Prevention Zone also remains in force, mandating stringent biosecurity and hygiene protocols.

Health and Me had earlier reported that the UK had ordered 5 million vaccines against bird flu, also dubbed as "one mutation from being the next COVID". The comparison of bird flu with COVID, comes from the mutation that has recently been seen in the avian flu, which has affected animals and humans alike. Similar to how the corona virus previously also mutated, and continues to do so.

What are the symptoms one must look out for?

• Pink eye
• fever
• fatigue
• cough
• muscle aches
• sore throat
• nausea
• vomiting
• diarrhea
• study or runny nose
• shortness of breath

Birds flu in humans

The first case of the recent bird flu outbreak in the US came in September, from a Missouri resident. However, the person did not have any exposure to infected animals. This is what is also raising the concern for mutation and the possibility of other forms of spreading. This was also a rare case as the infection did not happen due to exposure. Previously, all such cases in the US involved contact with farm animals or contaminated environment.

Can bird flu come from other animals?

Bird flu primarily infected farmworkers or those in close proximity to livestock. The first human bird flu case in the US was reported in 2022, to a person who was also involved in farm-working.

While this flu is largely confined to birds in the wild and poultry, recent outbreaks have been reported in mammals too, including cattle.

While 14 cases are in the US, the CDC notes that the risk to the general public is still at low, however, this warning could change. "Although human infections are rare, circumstances may evolve as we learn more about this case," said the CDC in a statement.

New research is suggesting a significant connection between drinking instant coffee and a higher chance of getting age-related eye disorder.

Instant coffee may seem like a great way to start your day if you are in a hurry, however, a study has pointed out a major health consequence of drinking it. Published in the Food Science & Nutrition journal, this study showed that instant coffee could increase your risk of age-related macular degeneration (AMD).

Think of AMD as a common eye disease that can hurt your central vision and may even cause permanent blindness, especially for people over the age of 50.

Scientists did a study to look closely at how different types of coffee, ground, decaf, and instant, affect eye health. What they found was surprising. Earlier studies had actually hinted that coffee might be helpful for your eyes, possibly lowering the risk of AMD. However, this new research found the opposite was true for one type:

They discovered that only drinking instant coffee was clearly and strongly linked to an increased risk of getting dry AMD. In short, the study concluded that instant coffee "significantly increases the risk of AMD."

What is Macular Degeneration (AMD)?

The macula is a small spot right in the center of your retina (the light-sensitive layer at the back of your eye). It's crucial because it gives you your central vision, which you use for reading and seeing fine details. There are two main types of AMD:

Dry AMD

This is the most common type. It happens when tiny yellow protein deposits form under your macula, slowly making your central vision blurry.

Wet AMD

This is less common but more serious. It happens when abnormal, fragile blood vessels grow under the macula and leak fluid and blood, causing quick damage.

You are more likely to develop AMD if you smoke, are overweight, have high blood pressure, or if someone in your immediate family has the disease.

How Does Instant Coffee Affect Eye Sight?

Since ground and decaf coffee didn't show this same risk, the researchers believe the difference has something to do with how instant coffee is made.

They suggest that the manufacturing process, which is different from brewing regular coffee, might be creating certain "potentially harmful substances" or involves additives that are not present in other types of coffee. Because of these findings, the researchers give a clear warning: if you are already at high risk for AMD, it's a good idea to avoid drinking instant coffee.

How Is Age-Related Macular Degeneration Treated?

The National Health Services UK explain that there is no cure for AMD right now. However, there are treatments and support available to help slow down vision loss and ensure you can maintain the best possible quality of life.

Your treatment plan will depend on the type of AMD you have, wet or dry. You will work with eye doctors, such as an optometrist, who checks eyes and an ophthalmologist who treats eye diseases.

Treatments for Wet AMD

Wet AMD happens when abnormal, fragile blood vessels start leaking fluid and damaging the eye. The main goal of treatment is to stop these leaks. Doctors use eye injections (called anti-VEGF) of medicine directly into the eye to block the growth of the bad blood vessels, or sometimes use light treatment to destroy them.

Treatments for Dry AMD

Unfortunately, there's currently no medical cure to reverse or stop dry AMD with medicine or surgery. Treatment focuses on supporting your remaining vision. Specialists offer low vision help by teaching you to use tools like bright lights and magnifiers. They also recommend lifestyle changes like specific diets and habits to protect your eye health.

Energy drinks have become a common pick-me-up, marketed as quick fixes for sharper focus, improved alertness, and instant energy. Whether you are working late or driving for hours, grabbing a can may feel like the easiest way to stay awake. Yet once that caffeine rush fades, what lasting effects does it leave on your heart, brain, and sleep?

The FDA has received several reports connecting energy drink intake to deaths and serious side effects such as spikes in blood pressure, seizures, and irregular heart rhythms. Many of these incidents required hospital treatment.

Between 2022 and 2023, America’s Poison Centers recorded a 24.2% rise in cases of children and teenagers under 20 being exposed to energy drinks. Worryingly, around 78% of these were accidental, most youngsters did not realize how much caffeine they were consuming or even that their drink contained it.

How Energy Drinks Can Overstimulate Your Heart

Studies have shown that energy drinks can disrupt normal heart rhythm. People who consume them often experience higher blood pressure and irregular heart activity that can last for several hours, which may increase the chance of dangerous arrhythmias.

Caffeine stimulates the sympathetic nervous system, raising heart rate and blood pressure. But unlike coffee, energy drinks combine caffeine with other stimulants such as guarana, taurine, and L-carnitine, which amplify caffeine’s impact, according to researchers at Jefferson Health.

They also note that one can of an energy drink may contain far more caffeine than a standard 8-ounce cup of coffee. The FDA generally considers up to 400 milligrams of caffeine a day to be safe for healthy adults with no heart problems.

Although experts points out that the caffeine difference between coffee and energy drinks may not appear large, labels can be misleading. A cup of coffee contains about 90 mg of caffeine, while energy drinks can range from 100 to 350 mg, sometimes even more when a single can holds multiple servings. Reading labels carefully helps you understand how much caffeine you are really consuming.

Energy Drinks Contain Excess Calories

Along with caffeine, these drinks are often loaded with sugar and calories. Many specialty coffees, packed with syrups, whipped cream, and heavy dairy, fall into the same category. Regularly consuming such beverages increases the risk of weight gain, obesity, and type 2 diabetes, all of which harm heart health.

Dr. Reginald Ho, a cardiologist, explains that over time, this pattern can lead to high blood pressure, rapid heartbeat, and other cardiovascular diseases.

Energy Drinks Can Lead to Stroke Issues

Energy drinks may also raise the risk of stroke. A stroke is often described as a “heart attack in the brain.” One condition linked to these drinks is reversible cerebral vasoconstriction syndrome (RCVS), which involves sudden spasms in the brain’s blood vessels that can either restrict blood flow or cause bleeding, as noted by the Cleveland Clinic.

Caffeine blocks adenosine, the chemical that helps the brain relax, so even when you feel tired, your mind remains overstimulated. This disruption affects your sleep cycle and can cause poor memory, low concentration, mood swings, anxiety, and even depression.

Can You Mix Energy Drinks With Alcohol?

Health experts have repeatedly warned against mixing alcohol with energy drinks. The FDA has stated that adding caffeine to alcohol makes for an “unsafe additive.”

Caffeine’s stimulant effect masks alcohol’s depressant properties, allowing people to drink more without feeling its sedative impact. This can lead to misjudging one’s level of intoxication and even driving while impaired.

While energy drinks may promise a quick fix for fatigue, their risks to the heart, brain, and sleep are real. Choosing natural ways to stay energized, through rest, hydration, and balanced nutrition, is far better for long-term health.