Does the alkaline diet work?

The alkaline diet, also called the alkaline-ash diet or alkaline-acid diet, which is based on the unproven claim that eating foods with a higher pH (i.e. more alkaline such as fruit, unsweetened fruit juices, nonstarchy vegetables, almond milk, mineral soda water, soy foods and almonds) will help reduce the risk of chronic diseases like cancer.

Proponents of the alkaline diet believe that diets high in certain foods, such as meat and grains, and low in others, such as potassium-rich vegetables and fruits, can cause imbalances in blood pH that lead to a variety of health problems, known as the acid-ash hypothesis.

But the alkaline diet has not been scientifically proven to have any effect on the body’s pH, but its focus on plant-based foods can be good for health in general as it reduces a person’s consumption of fatty and processed meats, red meat and refined grains while encourage people to eat more fruits and vegetables, unprocessed plant-based foods.

An alkaline diet tends to be low in calories and so the foods that people eat on this diet can help lose weight and maintain a healthy body weight. Doing so can help prevent weight-related health issues such as diabetes.

As it also reduces or eliminates red and processed meats, removing a major contributor to heart disease from the diet.

Myth: Lemon water can cure cancer

 

Some sources claim that lemon water could help prevent cancer.

Lemons are a rich source of vitamin C and rich in flavonoids that help boost health and fight disease. Thus it may prevent or combat some types of cancer. But there is currently no research that suggests lemon water will prevent or treat cancer.

Dr Golam Mohiuddin Faruque, a cancer specialist and project director at Bangladesh Cancer Society Hospital, said the idea that lemons could cure cancer was "unsubstantiated".

"No one can say hot lemon water or any other particular food can cure cancer and such claims have no scientific basis. There are different types of cancers and many of these have their own ways of treatment but drinking hot lemon water is definitely not among them," he said.

"Citrus fruits including lemon sometimes can have some positive impact in preventing certain types of cancers but that's not a treatment."

Professor Nicolas Boissel, a specialist in blood cancer at the Saint-Louis hospital in Paris, has similar views.

Benefits Of Winter Melon

Winter melon is actually a large vine vegetable.  Every part of the winter melon plant can be used for culinary or medicinal purposes. It is used widely in Asia, particularly in China.

Health benefits of winter melon include the following:

Boost Vision

A significant amount of research has linked vision problems to a deficiency in riboflavin, more commonly known as vitamin B2. Winter melon has very high levels of vitamin B2 while the antioxidants found in winter melon may help reduce oxidative stress in the retina and macular degeneration.

Protect the Heart

With high levels of potassium and vitamin C, winter melon is perhaps a tried and true protector of cardiovascular health. Potassium can function as a vasodilator, i.e. it helps lower blood pressure by releasing tension in the blood vessels and arteries, letting blood flow more freely. This can make it more difficult to develop atherosclerosis, which can compound heart issues and may increase the risk of coronary heart disease. Furthermore, vitamin C has been directly linked to possible reduced chances of a stroke. 

Boost Immunity

With more than 19% of the daily vitamin C requirements in a single serving, winter melon can be called a powerful immune system booster. Beside protecting the heart, vitamin C can stimulate the production of white blood cells, and can also act as an antioxidant to neutralize free radicals and prevent the mutation of healthy cells. Winter melon also boasts a possibly decent amount of zinc, which is another critical component of immune system health. 

Stimulate Growth & Development

Vitamin C is also a component in the possible production of collagen, which is one of the basic building blocks of cells, tissues, muscles, bones and blood vessels.

Help in Digestion

Dietary fiber is an important part of any healthy diet, as it can optimize digestion and prevent many gastrointestinal issues, which include constipation, bloating, cramping, hemorrhoids and general stomach upset. Dietary fiber can also improve the nutrient uptake efficiency of the gut, along with reducing cholesterol levels in the cardiovascular system. 

Improve Cognitive Function

The significant level of iron found in winter melon can make it an ideal solution for increasing circulation to the extremities of the body. Iron is a key component in the production of red blood cells, so when you have more iron, you have a better circulation of fresh, healthy, and oxygenated blood. This means that winter melon can not only protect against the symptoms of anemia but it may also ensure proper blood flow to the brain, which can increase concentration, focus and memory.

Detoxify the Body

In traditional medicine, winter melon is often used as a diuretic, which can help to detoxify the body. Urination eliminates excess toxins, fats, salts and water from the body, so help the liver and kidney perform at optimal levels. 

Aid in Weight Loss

Because it is high in fiber and relatively low in calories, it can act as a weight-loss tool, to make you feel full and reducing between-meal snacking and overeating. The rich blend of minerals and nutrients can also promote muscle growth and a stronger metabolism, thereby compounding the possible weight loss effects. 

Myth about eating eggs

 

As egg yolks contain lots of cholesterol, so, logically, eating cholesterol leads to high cholesterol.

The reality is most of the cholesterol in the body is made by the liver, not delivered through diet. And while diet does matter, research has found that cholesterol levels have more to do with the fat you eat, namely saturated and trans fats, than cholesterol.

And eggs contain healthy nutrients, including vitamins A and D, as well as protein. Long-term population studies show that eating an egg a day has not been linked to higher rates of heart attack or stroke.

Dr. Stephen Devries, a preventive cardiologist and executive director of the educational nonprofit Gaples Institute in Deerfield, Illinois recommended sticking to no more than four full eggs a week — that is, including the yolk, where almost all the cholesterol is, along with about half the protein. 

As a matter of fact, one large egg contains 1.6 grams of saturated fat and a whopping 187 milligrams of cholesterol.

Best diet for 2023

For the sixth year, the Mediterranean style of eating earned the title of best overall diet, according to 2023 ratings in the U.S. News & World Report. Meals from the Mediterranean also ranked first in the categories of diet best diet for healthy eating and best plant-based diet, the report said.

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil, which is rich in omega-9 fatty acids and uses more herbs and spices and rely less on salt for flavor while reducing consumption of red meat and alcohol.

Fats other than olive oil, such as butter, are consumed rarely, if at all, and sugar and refined foods are reserved for special occasions.

Red meat is used sparingly, usually only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids which nourish the brain cells, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet.

Numerous studies have found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. The Mediterranean diet has been shown in a number of studies to lower the risk of cardiovascular disease as well as stroke, diabetes, obesity and certain cancers.

Higher adherence to a Mediterranean-style diet was inversely related to weight gain, body fat percentage, triglycerides, and total cholesterol to HDL ratio.

However, the Mediterranean diet did not appear to slow cognitive decline in people with the ApoE gene, which dramatically raises the risk for Alzheimer's disease.

Eggplant Health Benefits

 

Eggplant, or aubergine, being rich in fiber, minerals, vitamins and antioxidants, has the following benefits:

Heart health

The fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants all support heart health.

Blood cholesterol

Eggplant contains fiber, and this may benefit cholesterol levels. Chlorogenic acid, a primary antioxidant in eggplants, may decrease levels of low density lipoprotein, or “bad,” cholesterol and reduce the risk of nonalcoholic fatty liver disease.

Cancer

The polyphenols in eggplant may help protect the body from cancer. Among the antioxidants in eggplant are anthocyanins which prevent new blood vessels from forming in the tumor, reducing inflammation, and blocking the enzymes that help cancer cells spread.

Cognitive function

Anthocyanins also help prevent neuroinflammation and facilitate blood flow to the brain. This could help prevent memory loss and other aspects of age-related mental decline.

Weight management

Dietary fiber can help people manage their weight. A person who follows a high-fiber diet is less likely to overeat, as fiber can help a person feel fuller for longer. Eggplant contains fiber and is low in calories — contributes to a healthful, low-calorie diet.

White Radish Benefits

 

White radish, also known as daikon radish, offers a host of benefits:

1. Immunity Booster

White radish is known as one of the immunity-boosting foods.

Packed with vitamin C, regular consumption of white radish can provide the body with the necessary antioxidants to neutralize harmful free radicals and promote a healthy immune response.

2. Weight Loss

The fiber in white radish aids digestion, promotes feelings of fullness, as well as regulates bowel movements.

Additionally, its natural diuretic properties help reduce water retention and bloating, further supporting your weight loss efforts.

3. Digestive Health

White radish is renowned for its ability to support digestive health. Its high water content also promotes hydration and prevents constipation, ensuring smooth bowel movements.

4. Glowing Skin

Rich in vitamin C, antioxidants, and various minerals, this vegetable contributes to healthy and glowing skin.

The antioxidants combat oxidative stress, reducing the appearance of fine lines, wrinkles, as well as age spots.

Regular consumption of white radish can also aid in detoxification, leading to clearer skin and a more youthful appearance.

5. Bone Health

White radish is a valuable source of calcium, potassium, and magnesium, all of which are vital for maintaining strong and healthy bones.

6. Heart Health

It contains compounds like anthocyanins and flavonoids, known for their cardio-protective properties.

These compounds help lower cholesterol levels, reduce blood pressure and prevent the formation of arterial plaque, thus reducing the risk of heart disease.

7. Cancer Prevention

The powerful antioxidants present in white radish, including sulforaphane, have been studied for their potential anticancer effects.

Additionally, white radish contains glucosinolates, compounds that have shown promise in inhibiting the growth of cancer cells and reducing the risk of certain types of cancer, including colon and breast cancer.

The Atkins Diet

 

The Atkins diet is a low carb diet, usually recommended for weight loss.  It was originally promoted by Dr. Robert C. Atkins, who wrote a best-selling book about it in 1972.

Proponents of this diet claim that you can lose weight while eating as much protein and fat as you want if you avoid foods high in carbs.

One reason low carb diets can result in weight loss is that a reduction in carbs and increased protein intake may lead to reduced appetite, helping you eat fewer calories without having to think about it.

The Atkins diet is split into 4 different phases:

• Phase 1 (induction): Eat high-fat, high-protein, with low carb vegetables like leafy greens.
• Phase 2 (balancing): Slowly add more nuts, low-carb vegetables, and small amounts of fruit back to your diet.
• Phase 3 (fine-tuning): When close to your goal weight, add more carbs to your diet until weight loss slows down.
• Phase 4 (maintenance): Here you can eat as many healthy carbs as your body can tolerate without regaining weight.

When compared with other diets, some studies suggest the Atkins and other low carb diets may lead to more weight loss and greater improvements in blood sugar, HDL (good) cholesterol, triglycerides, and other health markers than low fat diets.

But the diet was initially considered unhealthy, mostly due to its high saturated fat content. Today, saturated fat’s effect on health and heart disease is a topic of debate among researchers:

Many studies show that eating saturated fat can raise LDL (bad) cholesterol, which is a risk factor for cardiovascular disease. For example, a recent review that the American Heart Association conducted on saturated fat’s impact on heart disease concluded that replacing saturated fat with polyunsaturated fat can help lower cardiovascular disease by about 30 percent.

However, other reviews of the literature show no association between lowering saturated fat intake and reduced risk of developing or dying from cardiovascular disease.

Furthermore, some experts believe that not all saturated fats have the same effects on heart disease risk. Others contend that overall diet is more important than singling out individual nutrients.

Even so, some people prefer to stay in the induction phase of the Atkins Diet. This is also known as a very low carb ketogenic diet (keto).

Diabetes Superfoods

 

A person with diabetes will need to be conscious of how foods may influence their blood glucose.

Persistently high blood sugar levels can result in damage to blood vessels and nerve cells. It can affect all the body’s organs and lead to vision loss, kidney damage, and a higher risk of disease and stroke. Choosing the right foods can help prevent type 2 diabetes, and it can stop the symptoms and complications of diabetes from getting worse:

Walnuts

The combination of fiber, protein and healthy fats in walnuts makes them a great alternative to simple carbohydrate snacks.

The fatty acids in walnuts can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease or heart attack. People with diabetes are at a higher risk for these conditions.

Walnuts also contain fiber which can help improve blood sugar levels, reduce cholesterol, and lower the risk of some of the complications of diabetes.

Avocado

Avocado is a good source of healthy fat, as well as about 20 different vitamins and minerals. It is high in potassium, vitamins C, E, and K, lutein and beta-carotene.

Eating foods that contain healthy fats may increase fullness, thus helping you lose weight. When a person with diabetes loses weight, their blood sugar levels may improve, too.  Eating fat also slows the digestion of carbohydrates, which helps to keep blood sugar levels more stable.

Avocado is high in fiber which can lower risk of diabetes and its complications while vitamin E could improve oxidative stress and glucose management in people with diabetes who were also overweight.

Ezekiel bread

Ezekiel bread is one of the healthiest types of bread which contains less processed ingredients.

Whole grains are rich in B vitamins, minerals, and antioxidants. Sprouting grains even increase these amounts while reducing starch content, compared with whole-grain breads.

An article published in the Journal of Nutrition and Metabolism notes that whole-grain breads, and especially sprouted-grain breads, have improved blood sugar response in research involving men with obesity.

Pumpkin seeds

Pumpkin seeds are a good source of magnesium, fiber, and healthful fatty acids. The body needs magnesium for over 300 processes, including breaking down food for energy.

Low magnesium levels are common in people with insulin resistance, which is one reason why diabetes occurs.

Chia seeds

Chia seeds are rich in antioxidants, omega 3 fatty acids, fiber and magnesium. All of these may help reduce the risk of type 2 diabetes and diabetes complications.

Ginger

Ginger is good for health benefits relating to diabetes. Some research has found that ginger can reduce fasting blood sugar levels and improve insulin sensitivity in people with type 2 diabetes. 

Spinach

Spinach is a good source of dietary potassium. Researchers have linked a low potassium intake with a higher risk of diabetes and diabetes complications. 

Cinnamon

Some studies have suggested that cinnamon can lower blood sugars in people with diabetes. 

A 2019 study published in Clinical Nutrition found that people with diabetes who used cinnamon supplementation saw improvements in body mass index (BMI), blood sugar levels, and lipid levels than those who did not. 

This was especially true of those with a BMI of 27 or above.

Tomatoes

Tomatoes can help reduce blood pressure for people with diabetes.

Fresh, whole tomatoes have a low glycemic index (GI) score, which release their sugar slowly into the bloodstream and are unlikely to trigger a blood sugar spike. One reason for this is that they provide fiber. These two factors can help a person to feel full for longer.

Thus eating tomatoes might help reduce the cardiovascular risk that is associated with type 2 diabetes.

Essential for a healthy diet

A healthy diet can help people healthy, live longer and reduce the risk of major chronic diseases such as heart disease, type 2 diabetes, osteoporosis, obesity and some cancers. 

And we should eat a wide range of foods to make sure we are getting a balanced diet and our body is receiving all the nutrients it needs:

•           Carbohydrates

o          Sugar, starch and fiber are types of carbohydrates.

o          Serve as a major source of energy of our body.

o          Choose higher fibre or wholegrain varieties, such as whole wheat pasta, brown rice or potatoes with their skins on. They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Besides, fruit, root vegetables, dry beans and dairy products also contain carbohydrates.

o          Eat lots of a variety of fruit and vegetables. Fruits and raw vegetables have high water content. This can make us feel full and prevent us from overeating.

•           Proteins

o          Meat, fish, seafood, eggs, dairy products, dry beans and bean products are good sources of protein. Its major functions include building, repairing and maintaining healthy body tissues.

o          Choose lean meats, poultry, fish, beans, nuts and low-fat dairy products.

o          Eat more fish, including a portion of oily fish. Fish is a good source of protein and contains many vitamins and minerals. And oily fish are high in omega-3 fats, which may help prevent heart disease. Examples of oily fish are salmon, trout, herring and sardines.

•           Fats

o          Found in foods such as meat, fish, seafood, dairy products, nuts, seeds and oils. Fats serve as an energy source. They are responsible for making up part of our body cells and transporting fat-soluble vitamins.

o          All types of fat are high in energy, so they should only be eaten in small amounts.

o          When eating meat, choose lean cuts and cut off any visible fat. Choose foods that contain unsaturated fats such as vegetable oils and spreads, oily fish and avocados.

o          Saturated fat is a bigger culprit for raising blood cholesterol in general than dietary cholesterol, which increases our risk of developing heart disease. Thus for a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

•           Vitamins

o          There are many kinds of vitamins from various food groups and they participate in different body metabolism such as maintaining healthy skin and hair, building bones and releasing and utilizing energy from foods. Vitamins can be classified into water-soluble and fat-soluble vitamins. 

•           Minerals

o          Minerals are a group of essential nutrients which regulate many body functions such as fluid balance, muscle contraction and transmission of nerve impulses. Some minerals also contribute to body structure and build strong and healthy bones, such as calcium

•           Dietary fibre

o          It is in the indigestible parts of cereals, fruits and vegetables to help stablise blood sugar and prevent constipation. As in order to have gastrointestinal health, we need good bowel movements. And so eating more foods high in fiber such as fruits and vegetables are necessary. Dietary fibre can be classified into soluble and insoluble fibre:

         Soluble fiber absorbs water from food, which slows down digestion. Foods rich in soluble fiber include beans, avocado, nuts, oatmeal, flax seed and apples.

         Insoluble fiber (or called cellulose, lignins or hemicelluloses) accelerates the passage of waste and food. Foods high in insoluble fiber include whole wheat, whole grains, wheat bran and dark leafy vegetables.

         Some foods such as carrots and cucumbers have both soluble and insoluble fiber. 

•           Water - Drink lots of water 

Although each of the above major groups of nutrients performs different and unique functions in our body, they are all essential because they work together and contribute to our good health.

In addition, we need to cut down on salt, added sugars and oil when preparing meals and limit the alcohol intake.

Why we cannot burn our belly fat easily ?

 

Nowadays, experts believe that one of the underlying reasons for fats being accumulated in the body is we having too much toxins (pesticides, preservatives, MSG (Monosodium Glutamate), artificial colors, flavorings and sweeteners) in our body due to the foods we eat and the poisons in the environment we expose.

When chemicals exist in our foods or environment, xenoestrogens (which are endocrine disruptors that alter the normal function of hormones) can enter into our body. Our body needs to store these dangerous substances which end up being stored in our fat cells so that our body cannot get harm. Thus this fat tissue would be difficult to get rid off.  No matter how much exercise we do, or however much we cut down on what we eat, there is always that extra layer of fat we can never shift. We cannot burn our belly fat easily unless the toxins have been cleared out.

Fortunately, as cruciferous vegetables contain phytonutrients that can help to combat the effects of xenoestrogens in our body, if we intake more of these vegetables, our body need not store extra layer of fat, hence achieving weight loss. Cruciferous vegetables include broccoli, kale, brussels sprouts, cauliflower and cabbage.

What Is ‘Qi’?

You may have heard the term “qi” before. Qi is arguably the most important component of Traditional Chinese Medicine (TCM).

Most major cultural traditions identify a “vital energy” that guides someone’s physical and mental processes, says Dr. Jill Blakeway, a doctor of acupuncture and Chinese medicine. In Chinese culture, it is called "qi", the intangible yet measurable way we maintain what is known as homeostasis, or the body’s ability to regulate its internal environment to create good health.

 “Everything is based on qi,” says Dr. Greg Sperber, a doctor of acupuncture and oriental medicine. “Blockages of qi, deficiencies of qi, and too much qi are what cause illness.”

“People with a healthy amount of qi feel as if they have enough energy to meet their body’s needs,” Blakeway says. “They sleep well, wake rested, and are able to complete their daily tasks.”

If you think you are deficient in qi, you can begin to regulate it by:

• ·         Getting sufficient restful sleep - Being tired is a hallmark sign of a qi deficiency.
• ·         Exercising regularly, including a practice that focuses on your breath, like yoga, tai chi or qi gong. Gentle exercise is a crucial component of managing one’s qi. And one way to improve a qi deficiency is through purposeful breathing.
• ·         Maintaining healthy eating habits - A healthy, nutritive diet is a crucial component of having balanced qi. Most of the body’s qi comes from foods, so nourishing your body with healthy foods. Chinese medicine places considerable importance upon an adequate and appropriate diet of fresh, high quality foods, avoiding cold, raw, fried or junk foods and dairy products,  and the opportunity and ability to breathe good, clean air.
• ·         Taking care of your mental health - The mind-body connection is a crucial component of qi.

Liver Disease

 

Liver disease is a condition that can affect the normal functioning of the liver. The liver is the largest organ of the body that helps with the digestion of food and the removal of toxins from the blood.

There are several types of liver disease, including fatty liver disease, liver cancer and hepatitis. If the condition left untreated, it can lead to liver failure—a form of disease that occurs when the liver is damaged beyond repair.

Fatty Liver Disease

One of the most common liver diseases is fatty liver disease. There are two types of fatty liver diseases:

1. ·         Non-alcoholic fatty liver disease (NAFLD) and Non-alcoholic steatohepatitis (NASH) (worsening form of NAFLD): This type of fatty liver disease develops when there is excess fat build-up in the liver. Build-up can occur due to insulin resistance, eating foods high in fat, and having high blood sugar.
2. ·         Alcoholic Liver Disease: Occurs when drinking too much alcohol (e.g., two or more drinks per day) causes destruction of the liver tissue.

Hepatitis

Hepatitis is a condition that causes inflammation of the liver. This condition develops due to infection by different types of hepatitis. If left untreated, hepatitis can also cause liver damage and not function normally.

Liver Cancer

Liver cancer—also known as hepatocellular carcinoma (HCC)—occurs when tumor cells develop in the liver. In some cases, the tumors can be benign (non-cancerous), but they can interfere with the liver’s ability to function normally.

Autoimmune Liver Conditions

Autoimmune disorders are conditions that occur when the immune system attacks healthy cells in the body by mistake.

Genetic Conditions

These conditions include Wilson disease, Hemochromatosis, Gilbert syndrome and Cirrhosis.

Each type of liver disease can cause slightly different symptoms. However, the most common symptoms of liver disease include:

• ·         Jaundice, or the yellowing of the skin and eyes
• ·         Swelling of the abdomen (stomach) and legs
• ·         Changes in the color of your urine and stool
• ·         Easy bruising

You can develop liver disease for a variety of different reasons including:

• ·         Having a family history of liver disease 
• ·         Becoming infected with hepatitis infection 
• ·         Being exposed to contaminated blood, semen, or other bodily fluids 
• ·         Not using protection (e.g., condoms) when having sex 
• ·         Developing an autoimmune disorder 
• ·         Drinking excess amounts of alcohol 
• ·         Eating a diet high in fat 

You can make the following modifications to your lifestyle habits to prevent the condition from worsening: 

• ·         Limiting the amount of alcohol you drink 
• ·         Eating a nutritious diet that is low in fat 
• ·         Participating in physical activity or exercise regularly 

If your condition has progressed to liver damage or cirrhosis, your healthcare provider may consider putting you on a list to receive a liver transplant. Extreme liver damage is irreversible and can lead to liver failure. 

Lifestyle choices play a key role in maintaining a healthy liver and preventing some liver diseases include:

•  ·        Reducing how much alcohol you drink 
• ·         Getting vaccinated for Hepatitis A and B 
• ·         Avoiding sharing needles and personal items such as razors and combs 
• ·         Exercising or moving your body regularly 
• ·         Quitting smoking 
• ·         Eating a diet that is low in fat 
• ·         Practicing safe sex

10 Healing Foods

 

Certain foods have the power to soothe symptoms and give our body a boost when we have specific illnesses or injuries.

Sardines

Sardines’ little bones may help our broken bones heal faster. Usually packed into small tins with water, olive oil or tomato juice, these tiny fish are full of calcium and vitamin D. They also have more bone-strengthening omega-3 fatty acids than most other fish. Sardines are caught wild and young, which means their mercury levels are low. 

Unripe Bananas

Green bananas have a secret superpower: they are great for diarrhea. They contain resistant starch, which means it does not let our small intestine absorb it quickly. Instead, it feeds good bacteria in our digestive tract and tells the bad bacteria to get out. Bananas are also full of electrolytes like potassium.

Honey

Honey lessens inflammation, soothes pain, and kills bacteria. It is also full of antibodies that fight viral infections. It is packed with vitamins like niacin and vitamin C, and minerals like calcium and iron, for a healthy boost of energy.

Kimchi

This traditional Korean dish may end your gas and bloating. It is a spicy mix of vegetables like napa cabbage and radishes that are fermented, or preserved with natural good bacteria. When we eat it, it loads our gut with good bacteria, also called probiotics, and moves out bad bacteria that can cause belly distress. 

Horseradish

This cousin of mustard, onion, and garlic is anything but subtle. When you grate horseradish, it crushes the cells of the root. This releases the oils that bring out its signature heat. Even a small dab can make your eyes water and nose run. That is great news if you have sinus or nasal issues: horseradish moves out mucus that attracts bacteria if it stays in your system too long. Same for the green mound of wasabi that comes with sushi. 

Coffee

When you have a headache, the blood vessels that feed your brain get tight, then enlarge and press against your nerves. The caffeine in coffee, black tea and chocolate causes your blood vessels to go back down in size.

Kale

Kale or other dark, leafy greens like spinach, broccoli, and collard and turnip greens have high amounts of the essential nutrient vitamin K, which helps our blood cells group up and clot. Not only does this stop us from losing more blood; it also protects our wound. K also helps our body build healthy bone tissue.

Ginger

Ginger is great for our stomach. The root of the ginger plant has compounds called gingerols. They block the receptors in our digestive tract that cause nausea. Use it to treat morning sickness, motion sickness, and post-surgery or chemotherapy-related stomach issues.

Herbal Tea

Soothe your sore throat with a warm cup of herbal tea. If your throat hurts, peppermint tea has natural numbing qualities. Clove and green tea fight bacteria. Raspberry-flavored tea reduces inflammation. Chamomile will lubricate your throat: drink it if you are hoarse. Whatever you choose, make sure it is decaf so you are able to rest and sleep. 

Apples

Apples have high amounts of pectin, a soluble fiber in the walls of its cells. If you are constipated, it gets your bowels moving. And if you have diarrhea, it reduces inflammation and helps firm up your bowel movements. To get the most fiber, leave the skin on. Other naturally high-fiber foods include raspberries, cooked artichokes and Brussels sprouts.

Fruit that are Low in Sugar

 

If you are monitoring your sugar intake, you may want to choose fruits that are low in sugar: 

Grapefruit

While grapefruit is relatively low in sugar, it is a great source of vitamin C. 

One half of a medium-sized grapefruit contains 8.5 grams (g) of sugar and 43% of the daily value for vitamin C. Vitamin C plays a vital role in immune health and collagen formation. It also helps improve iron absorption from plant sources. 

Grapefruit also has a low glycemic index and takes longer to digest and so cause a smaller and slower rise in blood sugar levels to help manage diabetes. 

A 2021 review even found that grapefruit may help prevent type 2 diabetes.

Berries

Berries are lower in sugar than many other fruits. Here is the sugar content of 1 cup of raw berries: 

• ·        Raspberries: 5 g
• ·        Strawberries: 7 g
• ·        Blackberries: 7 g

At 15 grams of sugar per 1 raw cup, blueberries have a higher amount of sugar. But blueberries still have other positive properties and benefits. For instance, eating a moderate amount of berries on a regular basis has been linked to a lower risk of type 2 diabetes. 

Berries are also rich in fiber, polyphenols, and vitamins. Plus, they have a low glycemic index value.

Lemons

Lemons contain 2.1 g of sugar and 2.4 g of fiber per fruit. 

Limes

Limes have even less sugar than lemons. One lime contains 1 g of sugar and 2 g of fiber per fruit. 

Cranberries

Cranberries are low in sugar, containing just 4 g per cup. They are also a rich source of beneficial plant compounds with antioxidant properties that help limit damage caused by free radicals, which have been linked to cancer and other chronic diseases. 

Cranberries also may decrease the risk of urinary tract infections by about one-third in people at an increased risk for developing the infection. 

When buying cranberries, look for those that are shiny and plump with a deep color. 

Limit dried cranberries, as they are generally sweetened with sugar. For example, one-fourth of a cup of dried cranberries contains around 29 g of sugar.

Watermelon

Despite having a sweet and delicious flavor, watermelon is relatively low in sugar. A cup of diced watermelon provides 9 g of sugar, with just 45 calories. 

While watermelon has a high glycemic index rating, it is 92% water and contains few carbohydrates, which gives it a low glycemic load.

Kiwis

One kiwi fruit contains 7 g of sugar. 

These little green fruits rank low on the glycemic index scale and are a good source of fiber. They 're also an excellent source of vitamin C. One kiwi fruit provides 62% of the daily value for vitamin C and 2.3 g of fiber, with just 48 calories. 

Avocados

Avocados are low-sugar fruits that are incredibly nutritious. One whole avocado contains less than half a gram of sugar. 

An avocado also provides you with 9 g of fiber. And because they are rich in monounsaturated fats, avocados may help lower cholesterol levels and improve heart health. 

A recent study found that daily avocado consumption for 12 weeks improved blood sugar control, cardiometabolic risk factors, and overall diet quality in adults with obesity and insulin resistance. 

Oranges

Oranges are a sweet, citrus fruit that can fit into a low-sugar diet. One orange contains just under 13 grams of sugar. From that orange, you can also get 3 grams of fiber and 70% of the daily value for immune-boosting vitamin C. Plus, oranges have a high water content, which can help you stay hydrated.

Apricots

Apricots are an excellent snack for those watching their sugar intake. Two small apricots contain 6 g of sugar. The pair of apricots also have 1.4 g of fiber, with just 34 calories. 

Although dried apricots are slightly higher in sugar and lower in fiber—containing 4.2 grams of sugar and 0.6 g of fiber per small slice—they still fall relatively low on the glycemic index scale.

Eating dried apricots in moderation and pairing them with foods high in protein and healthier fats like nuts and cheese may help slow absorption and prevent spikes in blood sugar. 

Plums

Plums have fewer grams of sugar than many other fruits. One plum contains less than 7 g of sugar. The low glycemic index fruit also has 1 g of fiber, with just 30 calories. 

Overall, choose fresh, frozen, or canned fruits more often than 100% fruit juices. Fruit juice tends to be high in sugar and low in fiber, which may cause larger increases in blood sugar than whole fruits.

If you have diabetes, pair fruits with non-starchy vegetables, lean protein and healthy fats to create balanced meals that help keep your blood sugar. 

Signs that You're Eating too Much Sugar

 

There are signs that your body sends you when you are eating too much sugar. And you should stop eating as excessive sugar consumption is one of the habits that, over time, can significantly affect your health.  

1. Constant hunger

According to a study published in the magazine Hospital Nutrition,  sugar produces a greater feeling of satiety than carbohydrates. 

However, this satiety is short-term. Therefore, it is very likely that soon after you feel hungry again and go back to snacking. This, coupled with lack of exercise and poor diet, can lead to you becoming overweight or obese.

So if you feel hungry all the time despite eating, it may be because you are consuming too much sugar and no real nutrients.

2. Feeling tired because you’re consuming too much sugar

In general, glucose drinks usually provide us with energy and prevent tiredness and fatigue. In fact, many sports drinks contain sugars.

However, the long-term consequences of too much sugar are less clear. In fact, an experiment conducted at Cardiff Metropolitan University showed that individuals who reduced their intake of refined sugars improved their fatigue levels and overall mood.

So, if you constantly feel tired for no apparent reason, it may be because your diet is too rich in artificial sugar.

3. Weak teeth

Too much sugar combined with poor dental hygiene weakens your enamel. This is because your mouth is full of bacteria, some good, some bad. What sugar does is it serves as food for harmful bacteria that end up eroding your enamel and weakening your teeth. 

This, if left unchecked, can lead to constant cavities or teeth that break easily when you eat something hard, for example. 

4. Aging skin

According to a study published in the journal Clinics in Dermatology, aging skin may be another sign that you are consuming too much sugar. 

This is because it creates molecules known as AGES (advanced glycation end products), which damage the skin’s collagen and elastin. As a result, your skin ages faster.

5. Joint pain

Although this is a rarer symptom, excessive consumption of this sweet ingredient may lead to joint pain. In fact, some research associates excessive intake of carbonated beverages (high in sugars) with an increased likelihood of developing rheumatoid arthritis in women.

This is again due to the AGES molecules. These cause inflammation, which can degenerate into long-term joint pain. 

6. Weight gain

No doubt, if you are consuming too much sugar, you are very likely to gain weight, especially if you do not exercise. 

In fact, it creates a temporary feeling of fullness, which leads you to eat more and therefore put on weight.

7. Concentration problems

The effects of the accumulation of sugar in the blood are also perceived in cognitive abilities and the ability to concentrate.

When you consume too much sugar, you need more and more. This can lead to your brain not functioning properly when your blood sugar level drops because it needs it to provide energy to work. 

So, there may be periods when you suddenly feel like your mind is foggy and you are unable to concentrate. In fact, several studies associate excessive sugar consumption with certain cognitive dysfunctions. 

Also, keep in mind that sugar is addictive: the more you consume, the more you need it. This is because it releases dopamine (a hormone linked to well-being and pleasure), which generates addiction. 

A high BMI is not necessarily associated with a higher risk of death

 

BMI (Body Mass Index) is calculated by dividing a person’s weight by the square of their height. For decades, it has been used to assess whether a person’s weight is “healthy” or could bring a risk of diabetes or heart disease. But many health care professionals have criticized this, saying BMI does not account for crucial factors such as body fat percentage and variations in disease risk among people of different races and genders.

Now, the new study found that BMI in the range considered overweight is not linked to a higher mortality risk for many people.

In the study, there was no significant increase in the risk of death for those 65 years and older with BMIs between 22.5 and 34.9. The same was true for younger adults with BMIs between 22.5 and 27.4.

The study compared people with equal BMIs but different waist circumferences and found that the latter was associated with a higher risk of death overall. 

The study results did, however, show that participants with a BMI of 30 or more faced a greater mortality risk. Among younger adults, a BMI of 27.5 to 29.9 was also associated with a nearly 20% greater risk. 

Dr. Fatima Stanford, an obesity medicine specialist at Massachusetts General Hospital, said BMI can equate leanness with health at the expense of other important factors. Substance abuse disorders, tobacco use and disordered eating can all lead to a leaner physique, but do not mean that a person is healthy. 

Stanford also emphasized that the BMI ranges considered overweight or obese do not account for differences that arise among racial and ethnic groups. Some research suggests, for example, that Asian people may face a higher risk of developing metabolic diseases like diabetes and hypertension at a BMI lower than the general thresholds. 

Black women, meanwhile, are often healthy at BMIs in the overweight and obese ranges. And a 2013 study found higher BMI was not as strongly linked to mortality risk in Black Americans as it was in whites. 

However, Dr. Jaime Almandoz, medical director of the Weight Wellness Program at UT Southwestern Medical Center in Dallas, pointed to a few shortcomings in the study. For one, he said, it focuses solely on the relationship between BMI and the risk of death.

“There’s so much more to life than not dying,” Almandoz said. “Studies like this can be misinterpreted by saying, ‘Well, up to a BMI of 30 is fine, or ‘Up to a BMI of 35 in older adults is fine,’ but that doesn’t mean that a person is not living with Type 2 diabetes or an increased risk for heart attack, stroke, heart failure.” 

According to the US Centers for Disease Control and Prevention, people with BMIs of 25 or higher face an increased risk of high blood pressure and cholesterol, Type 2 diabetes and several types of cancer.

Dr. Aayush Visaria, an internal medicine resident at Rutgers Robert Wood Johnson Medical School, said that if the study had looked at participants’ fat percentages, it might have found that more than 27% were obese. But that is precisely the problem. BMI does not measure the share of body fat. 

“This kind of adds to the idea that clinicians should be using different measures of body fat to diagnose obesity, not just BMI,” he said. “I think in the future these measures will become commonplace.”

Foods for Healthy Hair, Skin and Nails

 

Some vitamins, minerals, and diet types can help enhance hair, skin, and nail health. These include omega-3 fatty acids, vitamins A, C, and E, and high-protein, low-glycemic diets. 

Hair

Research shows that women who ate low-glycemic diets rich in complex carbohydrates, vitamins A, B and C, and minerals like zinc and magnesium might have less hair loss during menopause.

A 2019 review indicated micronutrient deficiencies such as diets lacking biotin, vitamins A and C, and zinc could affect hair health. 

In addition, protein is an essential part of a hair-healthy diet. 

“Our hair is made of a protein called keratin, so a diet insufficient in protein may make hair brittle,” Paula Doebrich, MPH, RDN of Happea Nutrition says.

People with vitamin A deficiency may note detrimental effects on their hair and skin.

Skin

People with micronutrient deficiencies, such as biotin, vitamins A and C, and zinc, are more likely to have less healthy skin and nails. Eating a plant-based diet could benefit skin barrier health and function.

Nails

Nails are keratin-rich, and nutrition may impact their health. Any nutritional deficiency, such as calcium or iron, could affect nail growth.

Thus we should eat foods like salmon, nuts, avocados, and fruits and vegetables. 

Fatty fish

 “Omega-3 fatty acids could help reduce inflammation and redness in the body and skin,” says Katie Tomaschko, a private practitioner in Buffalo, N.Y. 

“They’re also a rich source of protein, the powerful antioxidant vitamin E, and biotin, a nutrient that supports keratin production and can benefit the hair and skin.” 

Fish she recommends are salmon, herring and mackerel.

Sweet potatoes

Sweet potatoes are rich in the carotenoid beta-carotene, which is a precursor for vitamin A.

“Vitamin A promotes keratin production and is essential for skin and nail health,” Tomaschko says. 

Anthocyanins in purple sweet potatoes have anti-oxidant properties that may improve skin inflammation. Antioxidants can also help protect against free radicals, which can trigger premature aging. 

Nuts and seeds

Nuts, such as almonds and walnuts, also boast the antioxidant vitamin E, which helps combat oxidative damage and has anti-inflammatory properties that may help absorb energy from UV light and protect against skin damage and visible aging signs, like fine lines and sun spots. 

Some seeds, particularly sunflower seeds, are good sources of biotin, protein and vitamin E.

Fruits and vegetables

Eating fruits and vegetables was linked to skin health and vitamin C could help with collagen production and reduce the appearance of wrinkles.

Dark, leafy greens

Loading up on leafy greens provides the body with plenty of nutrients that can benefit the hair, skin, and nails. Examples of dark, leafy greens include spinach, kale, swiss chard, bok choy and collard greens.

Avocados

Avocados are rich in healthy fats and nutrients that promote skin and nail health, including vitamins C, A and E.

One cup of mashed or pureed avocado contains 23 milligrams of vitamin C, 16.1 micrograms of vitamin A and about 5 milligrams of vitamin E. 

Oysters

 “Oysters are an excellent source of zinc,” Doebrich says. “Zinc is needed for hair growth and tissue repair.”

One cup of oysters contains 97.5 milligrams of zinc and also loaded with protein — 14.2 grams per cup. 

On the other hand, some foods are better enjoyed occasionally, including ultra-processed and fried foods, sugary treats and beverages, and alcohol. These foods have been linked to issues like hair loss, skin aging, skin dehydration and atopic dermatitis.

Alcohol

 “Alcohol dehydrates you and preoccupies our bodies with filtering it out, thus preventing our bodies from doing their normal day-to-day maintenance, which includes working to sustain our skin and nail health,” Tomaschko says. 

Heavy drinking, defined as more than eight beverages per week, was associated with facial aging signs. These included: 

• ·         under-eye puffiness
• ·         midface volume loss
• ·         increased blood vessel visibility
• ·         upper facial lines

Processed foods

Steering clear of ultra-processed foods may decrease your risk of skin issues. 

“These foods can run the risk of causing inflammation in the body, which would be harmful for our skin and nail health,” Tomaschko says.

A 2021 study of more than 15,000 Chinese adults indicated that processed food intake may increase risk of atopic dermatitis while some studies linked food processing methods like frying and high-fat diets to skin aging.

Ultra-sweetened foods and drinks

Sugary diets can increase skin aging. 

Thus it is best to avoid ultra-processed, sweetened foods. You do not have to nix them all together, but limiting intake can decrease inflammation and skin dehydration, bettering hair, skin and nail health.