Aspirin - benefits and risks

 Many people take a low dose of aspirin every day to lower their risk of a further heart attack or stroke, or if they have a high risk of either.

While the anticipated benefit is a lower chance of vascular disease, taking daily aspirin is not without danger: for instance it raises the risk of internal bleeding. Hence the important need to discuss beforehand with the doctor, “In my case, doc, should I be taking daily aspirin?“

But this week, the publication of three studies in The Lancet, has added a new benefit to the equation: cancer prevention, and stirred up the pros and cons debate.

In those studies, Professor Peter Rothwell of Oxford University in the UK, a world expert on aspirin, and colleagues, confirm that for people in middle age, a daily dose of aspirin can cut the risk of developing several cancers, with effects starting after only two to three years rather than the ten or so previously thought.

Moreover, they propose that treatment with daily aspirin may also prevent an existing, localized cancer from spreading to other parts of the body, which Rothwell says is just as important to know about, since that’s when cancer becomes deadly.

If you follow their reasoning, we appear to have reached a crucial point in the debate: on the one hand we have the benefit that aspirin can reduce cancer, stroke and heart attacks, which are much more likely to lead to disability or death, and on the other, we have the risk of internal bleeding, which is less harmful than those diseases.

Such arguments cause more people, even those presently enjoying good health, to ask the question: “Should I be taking aspirin every day?“

But, although Rothwell and colleagues present compelling evidence, despite some limitations, their papers do not necessarily furnish a clear answer to that question.

Nevertheless, the balance of the pros and cons may alter in the light of their evidence, because not only does low dose aspirin therapy appear to increase the pros, it may also reduce the cons, in that the researchers found the risk of internal bleeding reduced with time.

Plus, the new studies also raise a thorny public health question, similar to that surrounding cholesterol-busters, should health authorities consider recommending routine use of aspirin for cancer prevention?

This was the subject of a commentary published in the same issue of the The Lancet. Here, Andrew T Chan and Nancy R Cook of Brigham and Women’s Hospital, Harvard Medical School, Boston, suggest that on balance, we are not ready to recommend aspirin for cancer prevention.

One reason is that the Rothwell studies did not include data from the largest randomized trials in primary prevention, the Women’s Health Study (WHS), and the Physicians’ Health Study (PHS), where subjects took aspirin every other day.

“Also, despite a convincing case that the vascular and anticancer benefits of aspirin outweigh the harms of major extracranial bleeding, these analyses do not account for less serious adverse effects on quality of life, such as less severe bleeding,” they add.

However, Chan and Cook acknowledge that as we await results of additional trials, and the longer term follow up of the WHS and PHS, the Rothwell studies do move us a “step closer to broadening recommendations for aspirin use”.

At the very least, it means future evidence-based guidelines cannot ignore the use of aspirin for prevention of vascular disease in isolation from cancer prevention, they conclude.

Other authorities have also been quick to respond to the new studies. In the UK, the NHS’s answer to the question “Should I start taking aspirin?” is:

    “Overall, aspirin is a highly effective medical treatment when used appropriately, but it is not yet a drug that should be taken unsupervised on a daily basis, even at low doses.”

They, like Chan and Cook, say that while the Rothwell studies “provide compelling evidence, taking aspirin is not yet recommended to prevent cancer and people should not start taking it daily as a precautionary measure.”

For healthy people considering taking daily aspirin, they have this message:

    “Given that the potential risks could outweigh any benefits, it is not currently advised that healthy people with no risk factors for cardiovascular disease take aspirin to prevent possible cardiovascular events such as heart attack and stroke.”

They also say the evidence for taking aspirin purely to prevent cancer or to treat it is “even less substantial than for blood thinning”, and urge “we cannot be sure that the potential benefits are not outweighed by the known risks”.

The reason aspirin is prescribed in a small daily dose as a means to lower the risk of heart attack or stroke, is because of the effect it has on the clotting action of platelets in the bloodstream.

When we bleed, platelets in the blood build up at the site of the wound, forming a plug that stops further blood loss.

But this clotting can also happen inside blood vessels, such as when a fatty deposit in a narrow artery bursts. At the site of the burst, blood platelets clump into a clot that can block the artery and stop blood flow to the brain or heart, resulting in a stroke or heart attack.

Aspirin reduces the ability of the platelets to clump, thereby lowering the risk of having a heart attack or stroke.

In the UK, for example, aspirin is prescribed as a blood-thinner to reduce the risk of clots. The treatment comprises a small daily dose, often around 75mg (a typical aspirin painkilling tablet has about 300mg of aspirin).

But the downside to this anti-clotting benefit, is that aspirin can also cause serious harm, the best known of these being the small but important increased risk of stomach irritation and bleeding.

And, ironically, while daily aspirin can help prevent a clot-related (ischemic) stroke, it may actually increase the risk of a bleeding (hemorrhagic) stroke.

Although aspirin’s risk-reduction benefits are different between men and women (and among women, it also depends on age), the risk of bleeding with daily aspirin is about the same in both sexes.

The risk of bleeding also tends to be higher in older people, those with a history of stomach ulcers, and people already taking medication or who have conditions that increase the risk of bleeding.

Daily aspirin use also increases the risk of developing a stomach ulcer. And, for anyone with a bleeding ulcer, taking aspirin will cause it to bleed more, perhaps to a life-threatening extent, say experts at the Mayo Clinic in the US.

People with asthma can also experience breathing problems with aspirin.

Other side effects of taking aspirin include nausea and indigestion, ringing in the ears (tinnitus) and hearing loss. And some people can have an allergic reaction.

Recent developments on aspirin from MNT news

How can aspirin help to cure cancer?

A recent study, published in the journal Cell, suggests that aspirin could be effective in boosting the immune system in patients suffering from breast, skin and bowel cancer.

Aspirin may double survival for cancer patients

Aspirin may double the chances of survival for patients with gastrointestinal cancers, according to the results of a new study recently presented at the 2015 European Cancer Congress in Vienna, Austria.

Daily aspirin could increase chance of pregnancy

Taking low-dose aspirin daily could help women become pregnant, particularly those who have previously miscarried. This is according to new research presented at the American Society of Reproductive Medicine Annual Meeting in Baltimore, MD.

Aspirin benefits reaffirmed for CVD and colorectal cancer

For some patients, it is worth risking the adverse effects of a regular aspirin dose in order to reduce the chance of cardiovascular disease and colorectal cancer, says research published in the Annals of Internal Medicine.

Aspirin may prolong survival for cancer patients by up to a fifth

It has been hailed a “wonder drug” because of its numerous health benefits, and now, a new study provides further evidence that aspirin may help in the fight against cancer.

Aspirin recommendations

Before you take aspirin, even as a pain reliever, experts generally recommend that you talk to your doctor or pharmacist if you are pregnant, trying to conceive or are breastfeeding.

The same goes for people with a blood disorder, a stomach ulcer, who suffer from asthma, have high blood pressure, kidney or liver problems, or have allergic reactions to any drugs.

It is also important to tell your doctor what other medications or supplements you are taking. Even if you take aspirin with ibuprofen, it reduces the benefits of the aspirin. And taking aspirin with other anti-clotting agents, such as warfarin, could also greatly increase your risk of bleeding.

If you are on daily aspirin and need surgery or dental work, it is important you tell your surgeon or dentist what dose you are on, so they can minimize the risk of excessive bleeding during the procedure.

The US Food and Drug Administration (FDA) also warns those who take aspirin regularly to limit their alcohol intake, because that can have an additional blood-thinning effect, and raises the risk of upset stomach.

The Mayo Clinic suggest if you are on daily aspirin, you should limit your alcohol consumption to one drink or less per day if you are a woman, or two drink or less if you are a man.

Another point they make, is that stopping daily aspirin therapy may be unsafe: there is a rebound effect that can trigger a blood clot and cause a heart attack or stroke. It is important to talk with your doctor first before you make any changes or stop your daily dose.

Aspirin should not be given to children under 16 because of the risk of triggering a rare but dangerous condition known as Reyes syndrome, which is why in the UK it has been removed as an ingredient from all child and baby medicines.

Many experts would also advise those thinking about taking daily aspirin as a way to cut cancer risk, to consider there are many other, less harmful lifestyle changes that can also make a difference: such as giving up smoking, following a healthy diet, limiting alcohol intake, keeping to a normal weight, and taking regular exercise.

Build muscle - tips

 Healthy and strong muscles are essential for proper body functioning. Also, some people may want to achieve a physical appearance that is enhanced by muscle development.

Skeletal muscles are composed of contracting muscle fibers that make movement possible. Muscle contraction also plays a role in how a person sits and stands – in other words, their posture. Similarly, muscles affect joint stability, heat production, and maintenance of body temperature.

Interestingly, skeletal muscles are not just muscles but organs as well. They contain many components including muscle fibers, connective, nerve, and blood or vascular tissues.

Muscles vary in size from the large ones in the back and thigh to much smaller muscles in parts of the body such as the middle ear.

Fast facts on how long it takes to build muscle:

    Muscle growth from resistance training exercises depends on several factors and can take weeks or months.

    When starting any exercise program, it is essential to speak to a doctor about past or current injuries and other health considerations.

    Deciding the best way to build muscle depends on a person’s goals.

How long does it take to build muscle?

A common question when a person starts exercising is how long does it take to build muscle, and the answer can be a complex one.

As we age, muscle mass and strength decrease – especially in men, who are noted to lose muscle mass at a faster rate than women of the same age.

That said, the more muscle that is present when starting an exercise programme, the more changes will be seen during training.

Muscle response to resistance training is different in men and women for many reasons. Factors may include body size, composition, and different hormones.

One study that compared muscle strength in men and women showed that not only do women have shorter muscle fibers, which account for a decrease in strength, but strength differences may also be due to lean tissue distribution.

What is the best way to build muscle?

Incorporating strength training into a person’s workout is a great way to build muscle tone, strength, and overall fitness levels.

Strength training involves using weights, although this does not have to mean dumbbells, squat racks, or machines.

Strength training can be done using a person’s own body weight or with resistance bands, for example.

Some common strength training methods include:

    body weight exercises, such as push-ups, pull-ups, squats, and lunges

    resistance band exercises

    weights that can include dumbbells, kettle balls, cans, or water jugs

    weight machines, such as those used in a gym or home gym

Typically, it is recommended that strength training is done at least 2 days a week and includes all major muscle groups of the body. These major muscle groups include those in the arms, legs, back, and chest.

An individual should be careful not to overdo it with the weights they use to avoid unnecessary injury. It is important to gradually increase the amount and type of weight used to build strength.

It is recommended that 8 to 10 strength training exercises are done 2 or more days a week. These should be completed in groups of 8 to 12 repetitions using the 2 to 3 sets principle. This means that a person repeats the movement of each exercise 8 to 12 times and then again 2 to 3 times.

As the body increases its strength, a person may find it easy to complete the 8 to 12 repetitions using the same weight.

Some in the fitness world say that an individual can progress to heavier weights once they are able to complete more than 12 repetitions using the same weight.

What is the role of diet in building muscle?

While exercising is great for building muscle and strength, diet is an essential factor in muscle growth and development.

Certain macronutrients and micronutrients play a critical role in muscle development and strength.

Macronutrients

Macronutrients consist of proteins, carbohydrates, and fats and are essential for proper body function.

Protein is vital for the body to function normally. Proteins including meat, dairy, other animal products, nuts, grains, and beans are necessary for bone, skin, organ, hormone, enzyme, antibody, and neurotransmitter function. Proteins that a person consumes are broken down into vital amino acids.

Carbohydrates are the body’s energy source and are divided into simple or complex carbs.

Simple carbs break down very quickly, while complex carbs take longer to digest. Sources of carbohydrates include fruits, vegetables, and grains and should account for 40 to 60 percent of a person’s daily calorie intake.

Fats should account for around 20 to 30 percent of daily calorie intake. Common dietary sources of fats include:

    avocado

    butter or ghee

    coconut oil

    extra virgin olive oil

    omega-3s from fish sources

    nuts

    seeds

    eggs

    MCT (medium-chain triglycerides) oil

    full-fat dairy and chocolate.

Micronutrients

Vitamins and minerals make up the category known as micronutrients. These are vital for processing the above macronutrients.

Micronutrients include water-soluble B-complex vitamins and vitamin C, and fat-soluble vitamins K, A, D, and E.

Additionally, for those wanting to build muscle, minerals, such as calcium, phosphorous, iron, and zinc are necessary, as well as electrolytes, including sodium, potassium, and magnesium for all athletes.

It is important to speak with a nutritionist or doctor before starting any supplement program to be sure certain vitamins and minerals are safe to consume.

What is the role of cardio in building muscle?

Aerobic or cardiovascular exercise is an essential part of heart health and metabolism, and this can be beneficial for muscle growth. This especially true in those who lead sedentary lifestyles.

Aerobic activities offer the most benefit for muscle growth when they are done for 30 to 45 minutes a day 4 to 5 times per week. People should speak with their doctor about the safe range for their heart rate during aerobic exercises.

Why is rest important?

After strength exercises, it is recommended that the muscle group be given a time of rest for recovery. Each muscle group should have 1 to 2 days of rest following resistance training, and it is not advised to work the same muscle group 2 days in a row.

A person should get to know their body and listen to its cues. If they are in pain, they should take a longer rest to allow the muscles to recover.

If someone is experiencing an abnormal amount or type of pain, they should speak with a trainer to be sure they are using proper form when doing their exercises, or a doctor if an injury needs assessing.

Takeaway

Building healthy muscles is vital for good body function and strength. Although it may take weeks or months to notice muscle growth, consistent workouts with resistance training, aerobic activity, and a healthful diet should maximize results.

A personal trainer may be able to offer insight into beneficial exercise methods and form, as well as interval and intensity of training programs tailored to individual needs.

As always, people should speak to a doctor before starting any new exercise or diet program, to make sure it is the right choice to achieve the results they want.

The best foods for healthy eyes

 People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.

The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent.

This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.

Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.

In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health warning signs.

Ten best foods for eye health

Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on the AREDS reports.

The AREDS reports support the following 10 nutrient-rich foods:

1. Fish

Many fish are rich sources of omega-3 fatty acids.

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

    tuna

    salmon

    trout

    mackerel

    sardines

    anchovies

    herring

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

2. Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

    walnuts

    Brazil nuts

    cashews

    peanuts

    lentils

3. Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.

Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

    chia seeds

    flax seeds

    hemp seeds

4. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

    lemons

    oranges

    grapefruits

5. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

    spinach

    kale

    collards

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.

The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.

Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Recommended daily intake

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:

    500 milligrams (mg) of vitamin C

    400 international units of vitamin E

    10 mg lutein

    2 mg zeaxanthin

    80 mg of zinc oxide

    2 mg of copper oxide

Other eye health tips

According to the AAO, the following strategies can help to ensure healthy eyes:

    wearing sunglasses outside, since excessive sun exposure can cause cataracts. A range of sunglasses is available for purchase online.

    stopping smoking

    getting regular eye exams, particularly if there is a family history of eye disease

    wearing eye protection when working with possible eye irritants or dangerous chemicals

    washing hands before applying contacts

    wearing contacts only for the period recommended by the doctor or manufacturer

    protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds

Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.

Warning signs for eye health

Possible symptoms that a person may be experiencing vision trouble include:

    frequent changes in visual clarity

    seeing distorted images

    seeing floaters or flashes in the field of vision

    reduced peripheral vision

Summary

Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.

People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

The Some Most Weight Loss Friendly Foods

 Not all calories are created equal.

Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are the some most weight-loss-friendly foods on earth that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.(1Trusted Source, 2Trusted Source).

One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours (3Trusted Source).

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels (4Trusted Source).

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5Trusted Source).

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies (6Trusted Source).

Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

3. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish — and seafood in general — may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (7Trusted Source).

Studies show that a significant number of people don’t fill their iodine needs (8Trusted Source).

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9Trusted Source, 10Trusted Source).

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They’re also highly nutritious and contain cancer-fighting substances (11Trusted Source).

Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes (12Trusted Source, 13Trusted Source).

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women (14Trusted Source, 15Trusted Source).

The truth is, meat is a weight-loss-friendly food because it’s high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day (16Trusted Source, 17Trusted Source, 18Trusted Source).

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week (19Trusted Source, 20Trusted Source).

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested (21Trusted Source).

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss (22).

Sweet potatoes, turnips and other root vegetables are also excellent.

Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

7. Tuna

Tuna is another low-calorie, high-protein food.

It’s lean fish, meaning it’s low in fat.

Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.

If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

8. Beans and Legumes

Some beans and other legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup.

Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories (23Trusted Source, 24Trusted Source).

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

10. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.

Dairy products are also high in calcium, which may aid fat burning (25Trusted Source).

Other low-fat, high-protein dairy products include Greek yogurt and skyr.

Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

11. Avocados

Avocados are a unique fruit.

While most fruits are high in carbs, avocados are loaded with healthy fats.

They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold (25Trusted Source).

They also contain many important nutrients, including fiber and potassium.

Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day (26Trusted Source, 27Trusted Source).

One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms (28Trusted Source).

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term (29Trusted Source, 30Trusted Source).

You can find multiple varieties of apple cider vinegar on Amazon.

Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

13. Nuts

Despite being high in fat, nuts are not as fattening as you would expect.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss (31Trusted Source, 32Trusted Source).

What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t (33Trusted Source).

Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

14. Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34Trusted Source, 35Trusted Source).

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward (36Trusted Source).

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.

But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (37Trusted Source, 38Trusted Source, 39Trusted Source).

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (40Trusted Source).

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (40Trusted Source).

Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

16. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (41, 42Trusted Source).

Of course, correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (43Trusted Source).

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world (44).

Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach (45).

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (46Trusted Source, 47).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

19. Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned (48Trusted Source, 49Trusted Source).

What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat (50Trusted Source, 51Trusted Source).

Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides (52Trusted Source).

Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.

Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

20. Full-Fat Yogurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time (53).

Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.

Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

It’s easy to find healthy foods to include on a weight loss diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.

Tips on how to work out if feeling sore

 Exercise is great for overall health and fitness, but it can sometimes lead to a person feeling sore. This soreness may appear during the workout, or it may come on a day or two afterward.

Generally, soreness due to exercising is not a cause for concern, and people can often continue to do physical activity.

In this article, we look at why exercise results in soreness and offer some tips on working out while feeling sore.

People should not let muscle soreness put them off exercise. It is worth noting that the effects of both EIH and DOMS fade as the body becomes more accustomed to working out.

In the meantime, people can try the following tips for preventing and alleviating muscle soreness. These should help make it possible for people to continue their regular workout routine.

Working out with EIH

A buildup of lactic acid in the muscles is harmless, but it can cause pain, cramps, or soreness during a workout.

Tips for preventing lactic acid buildup include:

    drinking plenty of water

    taking deep breaths

    dropping the intensity of the workout when soreness sets in

    stretching after a workout

After a while, the body will break down and dispose of any excess lactic acid. The muscle pain will then go away.

Working out with DOMS

Sometimes, muscle soreness makes a particular activity difficult or painful. If this is the case, a person should avoid that activity for a few days until their symptoms ease. Meanwhile, they can try exercising a different part of the body.

People can use at-home treatments to ease the symptoms of DOMS. The American College of Sports Science provide the following recommendations for reducing muscle pain and inflammation:

    applying ice packs to the affected muscles

    massaging the affected muscles

    taking pain relief medications, such as ibuprofen

In addition, the following tips can help people prevent DOMS:

    When embarking on a new exercise program, start slowly and build the intensity up gradually.

    Do not repeat the same activity or exercise every day. Allow the muscles time to recover.

    Warm up the muscles before starting a workout.

    Stretch off after a workout to help prepare the muscles for future workout sessions.

Pain during a workout

Pain during a workout is usually due to a buildup of lactic acid in the muscles.

Under normal circumstances, the body relies on oxygen from the blood to break down glucose, which it uses as energy. During exercise, the amount of oxygen circulating in the blood drops. To compensate, the body begins producing lactic acid, which it uses as an alternative source of energy.

Exercise-induced hyperlactatemia (EIH) refers to an excess of lactic acid in the blood as a result of exercise. EIH can cause the following symptoms during or after exercise:

    muscle fatigue

    muscle soreness

    a burning sensation in the muscles

    muscle cramps

    nausea

Although it can cause discomfort, people do not need to worry about EIH. Once the liver has broken down the excess lactic acid, the body then disposes of it, and the symptoms disappear.

Pain after a workout

Pain after a workout is usually due to delayed onset muscle soreness (DOMS). The following factors may increase a person’s likelihood of developing DOMS:

    starting a new exercise program

    changing a workout routine

    increasing the duration or intensity of regular workout sessions

    performing any type of physical activity to which the body is unused

Most experts believe that DOMS occurs as a result of microscopic damage to muscle tissues. This damage develops during exercise. According to experts, muscle soreness following exercise may be a side effect of the muscle tissue healing.

DOMS may involve additional symptoms, such as muscle stiffness and swelling.

The types of exercise most likely to result in DOMS are:

    strength training exercises

    jogging

    walking downhill

    step aerobics

    jumping

DOMS does not require any medical treatment. The soreness will go away by itself within a few days.

Benefits: Is muscle soreness a good thing?

Muscle soreness, whether it occurs before or after a workout, is perfectly normal. It will get better as the person gets more used to exercise or their new routine.

Lactic acid allows the body to carry on making energy when strenuous exercise causes blood oxygen levels to drop.

DOMS is a side effect of the muscle healing process. As the body repairs the microscopic tears in the muscle, the tissue becomes stronger than it was before.

Risks

EIH is not dangerous.

The symptoms will go away on their own as the body breaks down and disposes of the lactic acid.

Anyone starting a new exercise program or increasing the intensity of their current routine is likely to experience DOMS.

However, pain is not essential to increase fitness. If pain is severe, it could even be a sign to slow down.

Summary

Soreness during exercise is perfectly normal. It is especially likely to affect people who are new to working out and those who are stepping up their routine.

Muscle pain during a workout is usually due to a buildup of lactic acid as the body’s oxygen levels drop, and it is rarely a cause for concern. The symptoms of exercise-induced hyperlactatemia will go away on their own.

In most cases, muscle pain following a workout is a sign of muscle tissue repair. The symptoms of DOMS can be mild to severe, and they may last up to 5 days.

The most healthful nuts

 Nuts are a good source of healthful fats, fiber, and other beneficial nutrients. Each type of nut offers different nutritional benefits.

Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.

In this article, we recommend the most healthful types of nut to eat based on their protein content and the other nutritional benefits that they offer.

Six most healthful nuts

The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut.

1. Peanuts

Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.

Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.

Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.

According to the nutrient database that the United States Department of Agriculture (USDA) has created, 100 g of peanuts contains 567 calories and the following quantities of other nutrients:

    protein: 25.80 g

    fat: 49.24 g

    carbohydrate: 16.13 g

    fiber: 8.50 g

    sugar: 4.72 g

The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats.

There are also plenty of minerals in 100 g of peanuts, including those below:

    calcium: 92 milligrams (mg)

    iron: 4.58 mg

    magnesium: 168 mg

    phosphorous: 376 mg

    potassium: 705 mg

Peanuts also offer the benefit of being more affordable than many other nut varieties.

2. Almonds

Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.

Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.

According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile:

    protein: 21.15 g

    fat: 49.93 g

    carbohydrate: 21.55 g

    fiber: 12.50 g

    sugar: 4.35 g

Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:

    calcium: 269 mg

    iron: 3.71 mg

    magnesium: 270 mg

    phosphorous: 481 mg

    potassium: 733 mg

    vitamin E: 25.63 mg

3. Pistachios

Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.

The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.

A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.

According to the USDA database, every 100 g of pistachios contains 560 calories and the following nutrient quantities:

    protein: 20.16 g

    fat: 45.32 g

    carbohydrate: 27.17 g

    fiber: 10.60 g

    sugar: 7.66 g

Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.

While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.

Other notable vitamins and minerals in pistachios include:

    calcium: 105 mg

    iron: 3.92 mg

    magnesium: 121 mg

    phosphorous: 490 mg

4. Cashews

Cashews have a creamy texture that makes them a great addition to many dishes and snacks.

As reported by the USDA, 100 g of cashews contains 553 calories and the following nutrients:

    protein: 18.22 g

    fat: 43.85 g

    carbohydrate: 30.19 g

    fiber: 3.30 g

    sugar: 5.91 g

Most of the fats in cashews are monounsaturated fats.

The important vitamins and minerals in cashews include:

    calcium: 37 mg

    iron: 6.68 mg

    magnesium: 292 mg

    phosphorous: 593 mg

    potassium: 660 mg

5. Walnuts

Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.

However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.

While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.

Along with 654 calories per 100 g, the USDA list walnuts as containing:

    protein: 15.23 g

    fat: 65.21 g

    carbohydrate: 13.71 g

    fiber: 6.7 g

    sugar: 2.61 g

Walnuts have a slightly lower mineral content than other nuts:

    calcium: 98 mg

    iron: 2.91 mg

    magnesium: 158 mg

    phosphorous: 346 mg

    potassium: 441 mg

Research published in the British Journal of Nutrition states that walnuts are also a rich source of flavonoids and phenolic acid.

6. Hazelnuts

Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods.

Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.

According to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol.

In the USDA database, 100 g of hazelnuts contains 628 calories as well as the following:

    protein: 14.95 g

    fat: 60.75 g

    carbohydrate: 16.70 g

    fiber: 9.7 g

    sugar: 4.34 g

This protein and fat content makes hazelnuts more similar to walnuts than to other types of nut.

The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:

    calcium: 114 mg

    iron: 4.70 mg

    magnesium: 163 mg

    phosphorous: 290 mg

    potassium: 680 mg

How to add nuts to your diet

People can increase their nut intake in different ways to get more plant proteins. Below are some examples of ways to incorporate nuts into the diet:

Add them to trail mix

Roasted, salted nuts can add flavor and satiety to a savory trail mix, which can replace less healthful snacks, such as chips. However, it is still best to moderate portion sizes due to the added salt and high calorie content.

Raw nuts are also a healthful and nutritious addition to a sweet trail mix that includes dried fruits. People with the urge to eat a candy bar or another sweet snack might find that sweet trail mix can curb their cravings.

People on low-carb or low-sugar diets should keep in mind that dried fruits can have a high sugar content.

Eat them as a snack

Nuts are generally ready to eat, making them the ideal snack at nearly any time of the day. However, it is important to bear in mind that, although nuts contain healthful fats, they tend to be high in calories.

Drink nut milk

Nut milk does not have the same properties as cow’s milk, but it may keep some of the flavor and benefits of the whole nuts.

Many grocery stores sell nut beverages, or people can make simple versions of nut milk at home to avoid added ingredients. Examples include almond milk, cashew milk, and hazelnut milk.

Use nut butters

Along with peanut butter, many other types of nut butter are available at markets and grocery stores. People can add them to sandwiches or smoothies.

Sprinkle them on a salad

Adding a serving of nuts to a salad can boost its protein and nutrient content and make it more filling.

Can you eat too many nuts?

Eating nuts is beneficial for health as they may protect against risk factors for heart disease and other health conditions. However, it is possible to eat too many nuts.

Nuts are very high in calories, so eating a large number of nuts throughout the day can cause people to exceed their target calorie intake without realizing it. Doing so regularly may lead to weight gain.

Nuts are also high in healthful fats, which are good for the body in moderation but can cause diarrhea and other issues in excess.

Roasted, salted nuts can add at least as much sodium to the diet as other salty snacks. Anyone eating salted nuts should pay attention to the label to see how much sodium they are eating. Raw or dry-roasted nuts are a more healthful alternative.

Some people may find that nuts upset their digestive system. In this case, eating too many nuts may cause them to feel gassy, cramped, or bloated. Nuts are also a common dietary allergy.

When to see a doctor

In most cases, nuts are a safe and healthful addition to the diet. Moderation is key, as nuts are calorie dense.

Anyone who experiences digestive upset from eating nuts may want to see a doctor. They may have an intolerance or be sensitive to specific components of nuts. Nuts are a common allergen, and it is possible for people to develop an allergy that they did not have before.

Anyone having an allergic reaction, such as swelling or itching in the throat or face, should stop eating nuts and get urgent medical care. Severe nut allergies can sometimes be fatal.

Peaches - health benefits

 Peaches are a fuzzy fruit native to northwest China. They are a member of the stone fruit family, which means that their flesh surrounds one large middle seed.

The inner flesh of a peach ranges in color from white to yellow or orange.

There are two different varieties of peach: freestone and clingstone. These names indicate whether the flesh sticks to the inner seed or easily comes apart from it.

In this article, we look at the possible health benefits of peaches, their nutritional profile, and how to include more of them in the diet.

Benefits

Peaches do not contain a significant amount of any nutrient. However, a cup of diced peach provides 11.1 milligrams (mg) of vitamin C, as well as contributing to the recommended daily allowance (RDA) of potassium, fiber, and iron.

This amount of vitamin C equates to 12.33% of the RDA for an adult male and 14.80% of the RDA for an adult female, according to guidelines from the United States Department of Agriculture (USDA).

Despite their relatively low nutrient profile, peaches can still benefit people’s health as part of a balanced diet that includes many fruits and vegetables. Peaches can add sweetness to desserts and treats, replacing more harmful added sugars.

Reducing cancer risk

Peaches provide a significant amount of vitamin C. This vitamin is a powerful antioxidant that can help prevent the formation of free radicals, which are compounds that have links to cancer development.

As a result, adequate vitamin C intake may help a person reduce their risk of cancer. However, exposure to other risk factors, such as smoking, increases the amount of vitamin C that a person needs to have a significant effect on cancer risk.

Find out more about the benefits of vitamin C for overall health.

Preserving skin health

Research suggests that regularly consuming vitamin C can improve the appearance and health of the skin.

This powerful antioxidant plays a vital role in forming collagen. Collagen acts as the support system for the skin, promoting wound healing and enhancing skin strength.

A 2015 review of studies found that supplementing vitamin C in the diet improved at least one factor of actual or perceived skin appearance, including wrinkling, elasticity, roughness, and coloring.

Contributing to fiber intake

A cup of diced peaches contains 2.52 g of fiber. The USDA recommend 22.4–28.0 g per day for female adults and 30.8–33.6 g each day for male adults, meaning that this serving size can provide at least 7.5% of a person’s recommended daily fiber intake.

Fiber-rich foods provide a range of important health benefits, according to a 2018 review. They can protect the health of the colon, support weight management on a long term basis, and reduce the risk of several harmful health conditions.

These health conditions include cardiovascular disease, type 2 diabetes, and several cancers, including colorectal cancer and lung cancer.

A person could significantly boost their fiber intake by replacing sweet, low fiber treats with a peach or two every day.

The benefits of consuming fruits and vegetables are considerable. As plant food consumption increases, the risk of many lifestyle-related diseases, including obesity, diabetes, and heart disease, reduces.

A diet containing plenty of fruits and vegetables can also reduce the risk of overall mortality.

Learn more about the powerful benefits of fiber here.

Topping up potassium intake

Potassium is an essential electrolyte that helps cells function. It can also help reduce the risk of high blood pressure, stroke, and kidney stones, according to the Office of Dietary Supplements (ODS).

A cup of diced peach provides 319 mg of potassium, which is 6.8% of the recommended 4,700 mg daily intake for adults.

Peaches are not among the top dietary sources of potassium. However, they can still play a role in helping a person manage their risk of chronic disease as part of a healthful diet plan.

Iron supplementation

Iron is a vital component of hemoglobin, which helps the blood transport oxygen throughout the body. Without enough hemoglobin, a person might experience iron deficiency anemia.

According to the American Society of Hematology, this can lead to severe fatigue, pale skin, and shortness of breath, among other symptoms.

A cup of diced peach provides 0.42 mg of iron, which accounts for at least 2.3% of an adult’s daily iron requirement, depending on age and sex.

Peaches alone will not provide enough iron to keep iron deficiency anemia at bay. However, people can include them in the diet alongside foods that contain more iron, such as raisins, cashew nuts, or spinach.

Here, read more about iron deficiency anemia and how to prevent it.

Nutrition

One cup of diced peach, or 168 g, provides:

    65.5 calories

    1.53 g of protein

    0.42 g of fat

    0 g of cholesterol and sodium

    16 g of carbohydrate

    14.10 g of sugar

    2.52 g of fiber

Peaches also provide trace amounts of vitamins A, E, and K, as well as magnesium and phosphorus.

Diet tips

Peaches are in season during the summer. During this time, they are the freshest and have the most flavor and nutritional value. It is best to choose peaches with taut, fuzzy skin that gives in to pressure slightly.

To ripen peaches, place them in a paper bag or near a windowsill with plenty of sunlight.

When buying canned peaches, people should avoid those with too much syrup and look for varieties with no added sugars.

Here are some ideas for including peaches in the diet:

    Create a summer salad by starting with mixed greens or spinach and adding dry-roasted nuts, fresh peaches, fresh mozzarella, and grilled chicken, salmon, or tofu. Drizzle with a balsamic dressing.

    Eat peaches as a quick and easy on-the-go snack that requires no prep time.

    Add peaches to a breakfast dish. Sliced peaches make a great addition to oatmeal and cold cereals. They can also be an excellent topper for pancakes, waffles, and French toast.

    Muddle peaches into a glass of lemonade, iced tea, or water for a burst of fresh, fruity flavor.

    Bake sliced peaches with a drizzle of honey and cinnamon for a quick and healthful dessert.

    Make a fresh salsa with diced peaches, mango, jalapenos, red peppers, and chipotle pepper. The salsa can add flavor and texture to dishes such as tacos.

    Add a few slices of frozen peaches to a smoothie. Mix them with pineapple juice, half a frozen banana, and Greek yogurt for a sweet, tangy treat.

Although peach is far from a superfood, it can play an important role in health as part of a healthful, balanced diet.

How to quit smoking

 Deciding that you are now ready to quit smoking is only half the battle. Knowing where to start on your path to becoming smoke-free can help you to take the leap. We have put together some effective ways for you to stop smoking today.

Tobacco use and exposure to second-hand smoke are responsible for more than 480,000 deaths each year in the United

Most people are aware of the numerous health risks that arise from cigarette smoking and yet, “tobacco use continues to be the leading cause of preventable death and disease” in the U.S.

Quitting smoking is not a single event that happens on one day; it is a journey. By quitting, you will improve your health and the quality and duration of your life, as well as the lives of those around you.

To quit smoking, you not only need to alter your behavior and cope with the withdrawal symptoms experienced from cutting out nicotine, but you also need to find other ways to manage your moods.

With the right game plan, you can break free from nicotine addiction and kick the habit for good. Here are five ways to tackle smoking cessation.

1. Prepare for quit day

Once you have decided to stop smoking, you are ready to set a quit date. Pick a day that is not too far in the future (so that you do not change your mind), but which gives you enough time to prepare.

There are several ways to stop smoking, but ultimately, you need to decide whether you are going to:

    quit abruptly, or continue smoking right up until your quit date and then stop

    quit gradually, or reduce your cigarette intake slowly until your quit date and then stop

Research that compared abrupt quitting with reducing smoking found that neither produced superior quit rates over the other, so choose the method that best suits you.

Here are some tips recommended by the American Cancer Society to help you to prepare for your quit date:

    Tell friends, family, and co-workers about your quit date.

    Throw away all cigarettes and ashtrays.

    Decide whether you are going to go “cold turkey” or use nicotine replacement therapy (NRT) or other medicines.

    If you plan to attend a stop-smoking group, sign up now.

    Stock up on oral substitutes, such as hard candy, sugarless gum, carrot sticks, coffee stirrers, straws, and toothpicks.

    Set up a support system, such as a family member that has successfully quit and is happy to help you.

    Ask friends and family who smoke to not smoke around you.

    If you have tried to quit before, think about what worked and what did not.

Daily activities – such as getting up in the morning, finishing a meal, and taking a coffee break – can often trigger your urge to smoke a cigarette. But breaking the association between the trigger and smoking is a good way to help you to fight the urge to smoke.

On your quit day:

    Do not smoke at all.

    Stay busy.

    Begin use of your NRT if you have chosen to use one.

    Attend a stop-smoking group or follow a self-help plan.

    Drink more water and juice.

    Drink less or no alcohol.

    Avoid individuals who are smoking.

    Avoid situations wherein you have a strong urge to smoke.

You will almost certainly feel the urge to smoke many times during your quit day, but it will pass. The following actions may help you to battle the urge to smoke:

    Delay until the craving passes. The urge to smoke often comes and goes within 3 to 5 minutes.

    Deep breathe. Breathe in slowly through your nose for a count of three and exhale through your mouth for a count of three. Visualize your lungs filling with fresh air.

    Drink water sip by sip to beat the craving.

    Do something else to distract yourself. Perhaps go for a walk.

Remembering the four Ds can often help you to move beyond your urge to light up.

2. Use NRTs

Going cold turkey, or quitting smoking without the help of NRT, medication, or therapy, is a popular way to give up smoking. However, only around 6 percent of these quit attempts are successful. It is easy to underestimate how powerful nicotine dependence really is.

NRT can reduce the cravings and withdrawal symptoms you experience that may hinder your attempt to give up smoking. NRTs are designed to wean your body off cigarettes and supply you with a controlled dose of nicotine while sparing you from exposure to other chemicals found in tobacco.

The U.S Food and Drug Administration (FDA) have approved five types of NRT:

    skin patches

    chewing gum

    lozenges

    nasal spray (prescription only)

    inhaler (prescription only)

If you have decided to go down the NRT route, discuss your dose with a healthcare professional before you quit smoking. Remember that while you will be more likely to quit smoking using NRT, the goal is to end your addiction to nicotine altogether, and not just to quit tobacco.

Contact your healthcare professional if you experience dizziness, weakness, nausea, vomiting, fast or irregular heartbeat, mouth problems, or skin swelling while using these products.

3. Consider non-nicotine medications

The FDA have approved two non-nicotine-containing drugs to help smokers quit. These are bupropion (Zyban) and varenicline (Chantix).

Talk to your healthcare provider if you feel that you would like to try one of these to help you to stop smoking, as you will need a prescription.

Bupropion acts on chemicals in the brain that play a role in nicotine craving and reduces cravings and symptoms of nicotine withdrawal. Bupropion is taken in tablet form for 12 weeks, but if you have successfully quit smoking in that time, you can use it for a further 3 to 6 months to reduce the risk of smoking relapse.

Varenicline interferes with the nicotine receptors in the brain, which results in reducing the pleasure that you get from tobacco use, and decreases nicotine withdrawal symptoms. Varenicline is used for 12 weeks, but again, if you have successfully kicked the habit, then you can use the drug for another 12 weeks to reduce smoking relapse risk.

Risks involved with using these drugs include behavioral changes, depressed mood, aggression, hostility, and suicidal thoughts or actions.

4. Seek behavioral support

The emotional and physical dependence you have on smoking makes it challenging to stay away from nicotine after your quit day. To quit, you need to tackle this dependence. Trying counseling services, self-help materials, and support services can help you to get through this time. As your physical symptoms get better over time, so will your emotional ones.

Combining medication – such as NRT, bupropion, and varenicline – with behavioral support has been demonstrated to increase the chances of long-term smoking cessation by up to 25 percent.

Behavioral support can range from written information and advice to group therapy or individual counseling in person, by phone, or online. Self-help materials likely increase quit rates compared with no support at all, but overall, individual counseling is the most effective behavioral support method.

5. Try alternative therapies

Some people find alternative therapies useful to help them to quit smoking, but there is currently no strong evidence that any of these will improve your chances of becoming smoke-free, and, in some cases, these methods may actually cause the person to smoke more.

Some alternative methods to help you to stop smoking might include:

    filters

    smoking deterrents

    electronic cigarettes (e-cigarettes)

    tobacco strips and sticks

    nicotine drinks, lollipops, straws, and lip balms

    hypnosis

    acupuncture

    magnet therapy

    cold laser therapy

    herbs and supplements

    yoga, mindfulness, and meditation

E-cigarettes

E-cigarettes are not supposed to be sold as a quit smoking aid, but many people who smoke view them as a method to give up the habit.

E-cigarettes are a hot research topic at the moment. Studies have found that e-cigarettes are less addictive than cigarettes, that the rise in e-cigarette use has been linked with a significant increase in smoking cessation, and that established smokers who use e-cigarettes daily are more likely to quit smoking than people who have not tried e-cigarettes.

The gains from using e-cigarettes may not be risk-free. Studies have suggested that e-cigarettes are potentially as harmful as tobacco cigarettes in causing DNA damage and are linked to an increase in arterial stiffness, blood pressure, and heart rate.

Quitting smoking requires planning and commitment – not luck. Decide on a personal plan to stop tobacco use and make a commitment to stick to it.

Weigh up all your options and decide whether you are going to join a quit-smoking class, call a quitline, go to a support meeting, seek online support or self-help guidance, or use NRTs or medications. A combination of two or more of these methods will improve your chances of becoming smoke-free.

In addition to trying out these steps, you could check out our selection of the best apps for quitting smoking.

Healthy Lifestyle

 What is a healthy lifestyle? Is it just about dieting and exercising? A lot of you would agree that when you see a person who is slim and active you call that person to be healthy. But is that person actually living a healthy lifestyle?  A healthy lifestyle consists of various elements of physical, emotional, spiritual and social well being. A healthy person is not only fit and active but also maintains proper hygiene, is joyful, thinks positive, trusts in himself/herself and is also good with stress management which further leads to inner calmness

It’s never too late to start living a healthy lifestyle, all you have to do is to start eating healthy in the form of balanced diet, start working out and be more physically active, spend some time with yourself and maintain a good hygiene. Let’s have a look at the 8 easy ways to adopt a healthy lifestyle.

1. Eat Healthy

healthy-lifestyleEating healthy does not mean that you avoid certain food and eat others. It rather means having a good proportion of all the vitamins, nutrients and minerals in your diet – which is referred to as a Balanced Diet. Your body needs a balanced diet every day to live a healthy life.

2. Drink a lot of water

Water helps in burning calories, it also helps in maintaining a proper balance of fluids in the body. Water plays an important role in promoting weight loss. It also flushes out the toxins from the body. One must at least drink 2-3 litres of water in a day.

3. Include exercise in your everyday routine

Fitness should be a part of your life as it not only keeps your weight in check but also prevents a lot of diseases such as cardiovascular diseases (strokes/ attacks), keeps blood pressure in control, prevents insomnia and many more. In a nutshell, exercising helps in prolonging your life.

4. Good sleep

A proper sleep plays an important role in your healthy lifestyle. Your body needs good sleep to repair and heal itself. One must set a proper sleep schedule which must be 6-8 hours per day in adults. In order to fight sleeplessness, avoid watching TV or engaging in any electronic gadget with a screen, 2 hours before your bedtime, have a hot shower before getting into the bed which will help relax both your body and mind; you must also avoid any sort of heavy exercises just before going to sleep.

5. Stress management

Stress is the cause of many diseases, it hampers our health both directly and indirectly. The outcome of too much stress is drinking too much, smoking and overeating. A few ways through which you can manage the stress and bring the anxiety levels down are meditation, involving yourself in exercises such as Yoga and Nirvana that help in calming your mind down, practicing deep breathing at regular intervals in a day.

6. Maintain a proper hygiene

In our entire lifetime, we come in close contact with a lot of living organisms that share a common living environment. Some of these organisms are dangerous for our health as they cause various infections. So, make sure you wash your hands before and after eating, keep your body tidy, maintain a good oral hygiene and cook your food in a clean place.

7. Avoid unhealthy habits

Some of the unhealthy habits that you should avoid to lead a healthy life are drinking too much alcohol, smoking, lack of exercise, not visiting your doctor on a regular basis for checkups, eating unhealthy foods, not taking the prescribed medicines, having unsafe sex, skipping meals. To start working on avoiding these habits first you must understand what triggers them once you have the reason start working on slowly eliminating it. Be patient and believe in yourself.

8. Train your mind and Body

Aligning our mind and body is very important and to do that you must have a vision and a goal that inspires and excites you. Don’t lose focus and keep working towards it. You should have a full control on your thoughts and make sure these thoughts are positive and help you in achieving your goal.

So what are you waiting for..? Start practicing a healthy lifestyle today.

Pineapple - everything you need to know

 Pineapple is a tropical fruit available in any grocery store and a staple in many homes around the world.

Christopher Columbus brought pineapples back to Europe after an expedition to South America. Pineapples became known as an extravagant and exotic fruit, served only at the most lavish of banquets.

However, pineapples are now common, and people are able to enjoy them in solid, dried, and juice forms.

In Central and South America, pineapple is not only valued for its sweet taste, it has been used for centuries to treat digestion problems and inflammation.

This article explores the health benefits and nutrition of pineapple, as well as providing ways to include it in the diet.

Nutrition

One cup of fresh pineapple chunks contains approximately:

82 calories

0.2 grams (g) of fat

0 g of cholesterol

2 milligrams (mg) of sodium

21.65 g of total carbohydrate (including 16 grams of sugar and 2.3 grams of fiber)

0.89 g of protein

As a percentage of your daily requirements, the same amount of fresh pineapple chunks provides:

131 percent of vitamin C

2 percent of vitamin A

2 percent of calcium

3 percent of iron

Pineapple is also a source of important vitamins and minerals, including:

thiamin

riboflavin

vitamin B-6

folate

pantothenic acid

magnesium

manganese

potassium

beta-carotene and other antioxidants

Fresh pineapple is the only known source of an enzyme called bromelain, which might play a role in a range of different health benefits.

Benefits

Eating fruits and vegetables of all types has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like pineapples decreases the risk of obesity, overall mortality, diabetes, and heart disease.

It also promotes a healthy complexion and hair, increased energy, and an overall lower weight.

The following are possible benefits of eating pineapple.

Age-related macular degeneration

In one prospective study from 2004, people who ate 3 or more servings per day of all fruits demonstrated a decreased risk and slowed progression of age-related macular degeneration.

Asthma prevention

The risks of developing asthma are lower in people who consume a high amount of certain nutrients.

One of these nutrients is beta-carotene. It is found in orange, yellow and dark green plant foods, such as pineapple, mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.

Some smaller studies have suggested bromelain can also contribute to reducing asthma symptoms.

Blood pressure

Increasing potassium intake by consuming high potassium fruits and vegetables can help with lowering blood pressure. According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of U.S. adults meet the daily 4,700-mg recommendation.

A high potassium intake is associated with a 20 percent decreased risk of dying from all causes.

Cancer

As an excellent source of vitamin C, a strong antioxidant, pineapples can help combat the formation of free radicals. These are linked to the development of cancer.

Older studies have shown beta-carotene to have an inverse association with the development of colon cancer in a Japanese population.

A 2004 case-control study linked beta-carotene to a protective effect on prostate cancer.

However, more recent studies have demonstrated that this may not be the case.

High fiber intake from all fruits and vegetables is associated with a lowered risk of colorectal cancer.

Diabetes

Individuals with type 1 diabetes who consume high-fiber diets tend to have lower blood glucose levels, and individuals with type 2 diabetes may have improved blood sugar, lipids, and insulin levels.

One medium pineapple provides about 13 g of fiber.

The Dietary Guidelines for Americans recommends 21 to 25 g per day for women and between 30 and 38 g per day for men.

Digestion

Pineapples, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Pineapples are also rich in bromelain, an enzyme that helps the body digest proteins. Bromelain also reduces inflammatory immune cells, called cytokines, that damage the digestive tract lining.

The inedible stems are the most concentrated source of bromelain, which can be extracted and is readily available in supplement form.

Fertility

Antioxidant-rich diets have been shown to improve fertility. Because free radicals can damage the reproductive system, foods with high antioxidant activity like pineapples are recommended for those trying to conceive.

The antioxidants in pineapple, such as vitamin C and beta-carotene, and the vitamins and minerals copper, zinc, and folate have properties that affect both male and female fertility.

Healing and Inflammation

Some studies have shown that bromelain, primarily in the stem, can reduce swelling, bruising, healing time, and pain associated with injury and surgical intervention.

Heart health

The fiber, potassium, and vitamin C content in pineapple all promote heart health.

In one study, people who consumed 4,069 mg of potassium per day reduced the risk of death from ischemic heart disease 49 percent when compared with those who consumed less potassium.

Researchers link high potassium intakes to a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney stones.

Skin

The antioxidant vitamin C, when eaten in its natural form or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture.

Vitamin C also plays a vital role in the formation of collagen, the support system of the skin.

Diet

Select a pineapple with a firm, plump body, without bruising, or soft spots and with green leaves at the crown.

A green outer shell does not mean the pineapple is not ripe and, contrary to popular belief, neither does the ease in which the leaves pull from the crown.

Pick pineapples at their peak ripeness. Unlike other fruits, they will not continue to ripen once picked.

Whole pineapples should be stored at room temperature, while cut pineapples should be stored in the refrigerator.

When eating canned or packaged pineapple, make sure to pick up the varieties canned in pineapple juice, not heavy syrup.

Here are a few preparation tips for including more pineapple in the diet:

Add pineapple to your favorite kebabs. Try shrimp, chicken, or steak kebabs with red onions, pineapple, and cherry tomatoes.

Make a fruit salad with strawberries, pineapple, mandarin oranges, and grapes. Top with unsweetened shredded coconut for a fresh twist.

Add some pineapple slices to your salad at lunch or dinner. Compliment the pineapple with walnuts or pecans, a crumbled cheese, and light balsamic or citrus vinaigrette dressing.

Make your own juice. Nothing tastes better than fresh fruit juice in the morning. When you make your own, you can be sure there are no added preservatives or sweeteners.

Make a fresh salsa with pineapple, mango, jalapeño, red peppers, and chipotle pepper and use as a topper for your favorite fish tacos.

There is an excellent selection of pineapple products available for purchase online, with thousands of customer reviews.

Risks

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful to people whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms, such as heartburn and regurgitation, when consuming highly acidic foods. However, individual reactions vary.

Focus on keeping the overall diet varied and adding a range of nutrients to the overall diet, rather than specific foods.

Q:

How much pineapple should I eat per day?

A:

A minimum of 5 servings of fruit and vegetables a day is recommended for overall health. Experts encourage more vegetables than fruits for weight management so this leaves room for about 2 servings a day of fruit.

In order to obtain the nutritional benefits from a varied diet, eat no more than one serving or one cup of pineapple a day. That being said, if reaching for more pineapple means you are avoiding less healthy snacks, such as processed sweets or junk food, then, by all means, eat more pineapple!

Magnesium - Health Benefits

 Magnesium is one of the most abundant minerals in our body and around 60% of it is found in bones. For a healthy functioning of mind and body, we require minerals too, one of them being magnesium. It is involved in more than 500 reactions in our body and some of them being energy creation, formation of protein, nervous system regulation, maintenance of gene and many more. Here are 5 health benefits of magnesium and why it should be taken in an adequate amount.

1. Boosts Workouts

Magnesium plays an important role in making sure that your performance when it comes to exercising is better. Since our body is working all the muscles during workouts, it requires 10-15% more magnesium than at rest. It makes sure the glucose in the blood is utilized correctly into our muscles and disposes lactate that can buildup in muscles and cause soreness.

2. Helps Fight Depression

Magnesium is involved in a lot of reactions in the body, but most importantly it plays an important role in ensuring proper functioning of the brain and mood. Low levels of magnesium increases the risk of depression. In modern day food, there is a lack of magnesium content required for daily intake, which could be one of the reasons why depression is more relevant in today’s day and age. Supplementing magnesium everyday could improve mood, brain function and fight symptoms of depression.

3. Lowers Blood Pressure

Magnesium also plays an important part in keeping the heart healthy by lowering blood pressure for those who often suffer from high blood pressure problems. There are many reasons why high blood pressure occurs, but it occurs when blood flows through the arteries at a higher pressure. To make sure that blood is flowing smoothly, magnesium is required.

4. Has Anti-inflammatory Properties

Inflammation occurs when the body is gearing up to fight any harmful bacteria or viruses. The liver produces something known as C-reactive protein (CRP) to fight illness. High levels of CRP in blood leads to inflammation. Magnesium can fight inflammation by reducing CRP in the blood. Low levels of magnesium has been linked to chronic inflammation. 

5. Improves PMS Symptoms

PMS, also known as pre-menstrual syndrome can be very difficult for most women as they experience bloating, abdominal pain, headaches, mood swings, constipation/diarrhea, acne, breast soreness and many more. Taking good amount of magnesium during this time reduces water retention, which is the major cause of bloating, improves mood and reduces irritability.