Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.
Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post.
What do green and black tea have in common?
First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?
The difference lies in how they’re processed.
If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the colour and flavonoids which are the antioxidants.
Hence you have green tea.
If the leaves are not heated, and are crushed and rolled, then they continue to oxidise until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.
PRO TIP: Adding milk to your tea reduces the antioxidant ability.
Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup.
Tea drinking, in general, seems to be associated with good health.
Heart health – For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. They also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.
Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has.
Cancers – Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.
Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.
Diabetes – Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.
Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don’t overdo the sweetener).
Contact Nutritionist Kate by clicking HERE to learn about the health benefits of consuming tea and other foods.
In conclusion, both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.
Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.
Furthermore, when you enjoy your tea, try to minimise or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.
I’d love to know: Are you a tea drinker? Which tea is your favourite? How do you like to enjoy it? Let me know in the comments below.
Serves 6 (makes 12-18 bites)
cup shredded coconut, unsweetened
4 tbsp almond flour
1 tbsp matcha green tea
2 tbsp honey or maple syrup
1 tbsp coconut oil
Add all ingredients into food processor and pulse until blended.
Shape into 1-1.5″ balls.
Serve & enjoy!
Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.
Well…yes, they do really work. The fact is, science shows definite health benefits for people who use mindfulness and meditation.
Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”
“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.
Practising “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”
Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.
The link between mindfulness and health = stress reduction
Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!
So, if you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues too.
Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, reduces anxiety and improves sleep. All of these can have massive effects on your physical and mental health.
Next I’ll briefly go over the research in two main areas: mood, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.
The most immediate health benefit of mindfulness is improved mood.
In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.
Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.
While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.
Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes such as Candida overgrowth.
Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.
The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.
To learn more about how nutrition as well as mindfulness can improve gut health, contact Kate for a free 15 minute discovery call.
Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For your mood, gut health, and more.
Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?
Let me know in the comments below.
There are many relaxing herbal teas that would be great after meditation.
Try any of these by steeping in boiling water:
Serve & enjoy!
Tip: You can add a touch of honey if desired.
BONUS Guided Meditation “Recipes” (videos, apps & podcasts)
How to Meditate video
How to Meditate in One Minute or Less Every Day video
Headspace App (free 10-day trial)
Hay House Meditations Podcast
Stress is a major problem in our society with our busy lives.
Spending some time every day writing out your thoughts can help to relieve stress. You can use journalling to list the things you’re grateful for, this is known as gratitude journalling. Also you can use it as a “brain dump” to get all of your thoughts and ideas out of your head to soothe your mind. You can use “ever since” journalling to describe your life after you reach your goals.
It’s one thing to read to learn something that you have to learn, or to advance your knowledge. And, you can also read for pure pleasure. To get caught up in a story and just relax.
Colouring books are all the rage! When you colour in pages with lots of detail and tiny areas, it helps you to relax. Something that can take you hours. You can always opt for something simple, like kids colouring pages too. The idea is the same. Repeated movements and focusing on the art you’re creating can help to clear your mind.
Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they’re great to do when you’re feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create.
Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time.
A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate.
Maybe you love getting massages or mani/pedi’s? Maybe you love a long bath or lighting candles? Perhaps you can add your favourite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit.
You don’t have to head away for vacation to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground, or walking on a wooded trail in your neighbourhood can do the trick.
It’s so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your besties, or even offer to take your neighbour’s dog for a walk in the park.
Stress reduction is the goal. Try journalling, reading, colouring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love.
Have other great ideas? Let me know what helps you de-stress in the comments below.
Instructions to inhale directly
Add up to 6 drops of undiluted essential oil to a handkerchief/tissue and inhale occasionally. Use up to 3 times per day.
Instruction for steam inhalation
Add 3 – 12 drops of undiluted essential oil to a bowl of steaming water. Inhale slowly and deeply for 5 – 10 minutes. Use up to 3 times per day.
Tip: Lavender isn’t the only calming essential oil. You can also use angelica, balsam, benzoin, bitter orange, cedarwood, celery, chamomile, cornmint, cumin, curry, frankincense, grapefruit, jasmine, juniper, labdanum, laurel, lemongrass, marjoram, nutmeg, palmarosa, parsley, patchouli, peppermint, rose, rosewood, sage, sandalwood, scotch pine, spearmint, star anise, sweet basil, sweet orange, thyme, or ylang ylang.
For more information on stress management, contact Kate here.
Millions of people are affected by anxiety in their daily lives. Many people reach for artificial drugs such as alcohol and sleeping pills. However you can try one of the many natural remedies available for anxiety.
Finally if you suffer from allergies and would like to book an appointment for personalised nutrition advice, contact Kate on 07652 868342. Alternatively you can send me a message using the contact form below: