Eggs are a food rich in nutrients, and they are an easy and convenient source of protein, and they can be included in various daily meals without the need for major changes in the diet. However, the benefit of eggs as a source of protein is not related to a specific method of preparing them, as much as it is related to how they are integrated into the meal and the total amount of protein that a person gets during the day.
There is no single best way to eat eggs to get more protein, but adding an egg to a meal you already enjoy can be a simple and effective step to increase its protein content. Eggs are a quick, convenient and easy way to enhance the nutritional value of a meal, according to the Very Well Health website.
What's the best way to eat eggs to get more protein?
There is no single ideal way to eat eggs to achieve this goal; It depends on each person's needs, dietary pattern, and the total amount of protein he gets daily. When consuming eggs as a source of protein, it is important to take into account a number of factors, the most prominent of which are:
- The amount of protein in the meal you eat.
- The number of eggs you eat daily and throughout the week.
- The total amount of protein you get during the day.
- Your health and nutritional goals.
Keeping eggs on hand is a quick and easy way to increase the protein content of meals. You can prepare scrambled or fried eggs within a short time, or keep hard-boiled eggs for later use, and add them to different dishes to enhance their protein content.
A large, well-boiled egg provides approximately 6.5 grams of protein. So, adding one egg to a regular meal can raise the total amount of protein in a dish, without having to make major changes to the meal or follow an entirely new recipe.
Can eating too many eggs cause health damage?
Despite the nutritional benefits of eggs, excessive consumption of them daily may be associated with some negative health effects, and therefore it is important to consider the amount consumed within the diet as a whole.
Some research indicates that eating one egg daily may be an appropriate option, as this amount has been linked to a reduced risk of stroke and cognitive decline. Recent studies have also shown that there is no significant relationship between egg consumption and deaths from heart disease.
Eggs contain cholesterol, and excessive intake of dietary cholesterol may lead to high blood levels in people who already suffer from high cholesterol. Research indicates that the risk of heart disease decreases when consuming amounts of dietary cholesterol less than 250 mg per day, while this risk may increase when this amount is exceeded.
The best ways to eat eggs to get more protein
You can benefit from eggs in a simple way by adding them to the dishes you usually eat, which helps increase their protein content without significantly changing your meal style. Some ideas that can be tried are:
- Add eggs to sardine, tuna, chicken, or potato salad.
- Prepare scrambled eggs with regular cheese or cottage cheese.
- Beat the eggs with the oats while they are cooking.
- Place a hard-boiled or fried egg on top of the leftover food.
- Add a beaten egg and stir it into the chicken soup.
- Add hard-boiled eggs to grain dishes or salads.
In this way, eggs can be a practical and easy addition to daily meals, especially for those who want to increase the amount of protein in their diet without having to prepare separate meals or make radical changes in the way they eat.
As we age, not only do our bodies change, but so do life's circumstances, responsibilities, and daily habits. Some of these changes may come gradually to the point where it is difficult to realize their impact on the psychological state. Increased family burdens, retirement, children leaving home, sleep disorders, and some health problems or medications... are all factors that may contribute to the emergence or worsening of symptoms of depression, even when the connection between them and mood does not seem clear.
Depression in midlife is a noticeable phenomenon around the world. A study conducted in 2008, and based on data that included about two million people, showed that rates of depression associated with midlife reach their peak globally at this stage of life. In the United States, these rates reach their peak around the age of 40 in women, and around the age of 50 in men, and then usually begin to decline in their 50s. Researchers attribute this, among other reasons, to the fact that a person may become, over time, more able to adapt to his strengths and weaknesses, and more appreciative of different aspects of life, according to WebMed.
But depression is not always linked to a clear and direct cause; There may be hidden triggers or health and life conditions behind it that may not occur to you. The most prominent of these factors are:
Excessive burdens
Do you feel stressed by the simultaneous responsibilities of caring for children and elderly parents, along with marital concerns and work demands? Do you frequently feel sad, worthless, or guilty? These feelings may be related to the accumulated burdens borne by the so-called “sandwich generation,” that is, people who find themselves stuck between the responsibilities of caring for children and caring for elderly parents at the same time. Women often bear the largest share of these responsibilities, which may increase their risk of depression. Estimates indicate that up to half of women in this category may suffer from depression as a result of accumulated stress.
What can you do? Don't let caring for others mean neglecting yourself. Make sure to exercise, get enough sleep and rest, eat a healthy diet, and maintain contact with friends. Do not hesitate to seek help, whether to relieve the burden of daily care or to obtain appropriate therapeutic support if symptoms of depression appear.
Low level of vitamin B12
If you are feeling lethargic or depressed, low vitamin B12 levels may be a contributing factor to these symptoms. The possibility of a deficiency of this vitamin increases with age, as stomach acid production may decrease, which may affect the body’s ability to release vitamin B12 from food and absorb it.
What can you do? Ask your doctor to test the level of vitamin B12 in your blood. If the examination shows a deficiency, discuss with him the options available to compensate for it, whether by modifying the diet, taking nutritional supplements orally, or getting injections, according to what suits your condition.
Thyroid disorders
Depression may be a symptom of hypothyroidism, i.e. underactive thyroid, or, in some cases, overactive thyroid. As you age, depression may be the only symptom of a thyroid disorder, or it may appear alongside other subtle symptoms, making the problem more difficult to detect.
When hyperthyroidism occurs, depression may be accompanied by heart palpitations, tremors, or a feeling of fatigue, while hypothyroidism may lead to constipation and fatigue. For this reason, some of these symptoms may be interpreted as being caused by disorders of the intestines or nervous system, especially in older people, although thyroid disorders are conditions that can be treated effectively.
What can you do? Consult your doctor if you develop unusual symptoms or your mood continues to change, especially if a close relative has thyroid disease.
Joint pain and chronic pain
Living with a condition that causes chronic pain, such as rheumatoid arthritis or osteoarthritis, may increase the likelihood of depression. Also, the relationship between pain and depression may be reciprocal. Chronic pain may increase the risk of developing depression or anxiety disorders, while depression, in turn, can increase the perception of pain and make it more difficult to bear.
By some estimates, people with chronic pain are three times more likely to develop depression or an anxiety disorder than others.
What can you do? Try to introduce activities that help relieve stress and improve mood, such as exercising appropriate for your condition, meditating, or listening to music. Some studies have indicated that listening to classical music for an hour a day may help relieve arthritis pain and symptoms of depression. If pain or depression persists, it is important to consult a doctor to evaluate the condition and develop an appropriate treatment plan.
The “empty nest” stage
When children leave home and each of them begins their independent lives, some parents may feel an emotional void or a loss of the role they used to play daily, feelings that are associated with what is known as the “empty nest” stage. This stage may become more difficult if it coincides with other changes, such as menopause or retirement.
What can you do? Try to look at this stage as an opportunity for a new beginning, not just the loss of a previous role. Re-establish your relationship with family members and friends, and make time for hobbies and interests that you did not have time for before.
It is natural that you will need some time to adapt to this change. But if your mood continues to be low or doesn't improve within a few months, it's best to consult a doctor.
Type 2 diabetes
Do you feel so lethargic that you are unable to monitor your blood sugar level regularly? Do unexpected fluctuations in sugar levels make you feel like you have lost control of your condition? Depression is a common and important complication that may accompany many chronic diseases, including diabetes. Depression affects not only mood, but may also make it difficult to adhere to medications, diet, physical activity, and monitor sugar levels, and thus may hinder the ability to control the disease well.
What can you do? If symptoms of depression persist for more than two weeks, consult your doctor. Psychotherapy, or medications when needed, along with improving control of sugar levels, can help deal with both conditions.
Depression should not be underestimated; It is a serious health condition that may become life-threatening if left untreated.
Poor sleep and its disorders
Insomnia and other sleep disorders, which become more common with age, are closely linked to depression. Insomnia may be a sign of depression, and having insomnia, even without depression, may increase the possibility of mood changes.
The matter is not limited to insomnia; There is also a link between depression and some other sleep disorders, such as obstructive sleep apnea and restless legs syndrome.
What can you do? Consult your doctor to find out the possible causes of your sleep problems, and get appropriate treatment if necessary. Also be sure to follow healthy sleep habits, such as adhering to regular bedtime and wake-up times, and creating an appropriate environment for peaceful sleep.
Retirement
Retirement may be a comfortable and enjoyable stage for some, but it may become a source of psychological stress for others, especially if it comes unplanned or is imposed due to deteriorating health or other circumstances.
Factors such as financial instability, loss of daily routine, a feeling of diminished social role, or the absence of an adequate network of social support can also make the transition to retirement life more difficult, and may contribute to the emergence of symptoms of depression.
What can you do? Retirees often benefit from engaging in a variety of activities that give them a sense of purpose and connection with others. Therefore, you can invest this stage in learning new skills, enrolling in educational courses, exercising, or participating in social activities.
It is also important to be flexible and not tie the enjoyment of retirement to one specific activity. If, for example, your health condition prevents you from traveling, you can look for enjoyable alternatives, such as visiting museums, attending cultural events, watching foreign films, and other activities that suit your abilities and interests.
Blood pressure medications and other drugs
Some blood pressure medications, along with certain types of antibiotics, heart rhythm medications, some acne preparations, steroids and other drugs, are associated with mood changes or depressive symptoms in some people.
This does not necessarily mean that medication is the cause of every case of mood changes, but it is important to include medications among the factors that should be evaluated, especially if symptoms begin after starting to use a new medication or changing the dose.
What can you do? Ask your doctor if any of the medications you recently started taking may be associated with mood changes. If a relationship is proven, it may be possible, under the supervision of a doctor, to adjust the dose or switch to another more suitable medicine. Do not stop taking any prescribed medication on your own.
