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.

Diabetes Myths

 

Globally, diabetes is becoming increasingly prevalent, as are the myths and misconceptions that surround it:

1. Eating sugar causes diabetes

Eating sugar does not directly cause diabetes. However, consuming a sugary diet can lead to overweight and obesity, which are risk factors for type 2 diabetes.

This is a common myth, perhaps understandably — blood sugar levels play an essential role in diabetes. Sugar itself, though, is not a causal factor.

2. Diabetes is not serious

Perhaps because diabetes is so common, some people believe that it is not a serious disease. This is incorrect. There is no cure for diabetes, and there are a host of complications that can occur if a person does not manage the condition well. 

Complications include cardiovascular disease, nerve damage, kidney damage, blindness, skin conditions and hearing impairment. 

In 2018, diabetes was the underlying cause of 84,946 deaths in the U.S. The World Health Organization estimate that diabetes caused the death of 1.6 million people in 2016.

3. Diabetes only affects people with obesity

Overweight and obesity are risk factors for type 2 diabetes and gestational diabetes, but the condition can occur in people of any weight. According to data from the Centers for Disease Control and Prevention (CDC) National Diabetes Statistic Report 2020, 11% of people with type 2 diabetes in the U.S. are neither overweight nor obese. 

Type 1 diabetes has no associations with body weight. 

4. Obesity always leads to diabetes

Although obesity increases the risk of diabetes, it does not inevitably lead to the disease. According to the CDC, an estimated 39.8% of adults in the U.S. have obesity, but 13% have diabetes. 

5. People with diabetes cannot eat sugar

People with diabetes certainly do need to manage their diets carefully: monitoring carbohydrate intake is important. However, they can still incorporate treats. 

The American Diabetes Association explain: 

“The key to sweets is to have a very small portion and save them for special occasions.” 

Individuals with diabetes need to carefully plan what and when they will eat to ensure that their blood sugar levels remain balanced. 

A related myth is that people with diabetes need to eat special “diabetes-friendly” foods. However, these products are often more expensive, and some can still raise glucose levels.

6. Diabetes always leads to blindness and amputation

While it is true that diabetes can lead to blindness and amputations in some cases, it is not inevitable. And for individuals who manage their condition carefully, these outcomes are rare. 

The CDC estimate that 11.7% of adults with diabetes have some level of vision impairment. Lower-extremity amputation occurs in around 0.56% of people with diabetes in the U.S. 

Experts have identified several risk factors that increase the likelihood of experiencing diabetes-related complications. These include obesity and overweight, smoking, physical inactivity, high blood pressure and high cholesterol. 

7. People with diabetes should not drive

According to the U.S. Department of Transportation: 

“People with diabetes are able to drive unless they are limited by certain complications of diabetes. These include severely low blood glucose levels or vision problems.” 

8. Prediabetes always leads to diabetes

Lifestyle changes can turn the tide. Regular physical activity and a more healthful diet can stop diabetes in its tracks. 

9. People with diabetes cannot be active

Once again, this is untrue. In fact, exercise is an important component in the management of diabetes. Among other things, exercise helps drive weight loss and reduces blood pressure, both of which are risk factors for complications. It can also help the body use insulin better. 

However, exercise can impact blood sugar levels in various ways, sometimes increasing it and, at other times, decreasing it. 

10. You can ‘catch’ diabetes

This is a myth. Pathogens do not cause diabetes, so a person cannot pass it to someone else. Doctors classify it as a noncommunicable disease

Can diet and exercise reverse prediabetes?

 

Diabetes — specifically type 2 diabetes— is becoming one of the most challenging health problems of the 21st century. By 2025, 380 million people worldwide are expected to be diagnosed with diabetes. 

As diabetes is a risk factor for many other diseases and chronic health conditions — cardiovascular disease, renal disease, stroke and blindness to name a few — its management and treatment is ever more crucial. 

Before people go on to develop type 2 diabetes, many people are considered in a precursor stage called prediabetes. Prediabetes is a condition where blood sugar levels are higher than normal but not quite high enough to classify as diabetes. If left unchecked, prediabetes can develop into type 2 diabetes. Thus it is a warning sign that an individual is at an increased risk of developing type 2 diabetes. If it goes unmanaged, prediabetes can lead to long-term damage, including to the heart and blood vessels.

Prediabetes usually does not present with symptoms. However, in some cases, people may experience frequent thirst, get up at night to pee, experience sugar spikes, or crashes in energy levels. 

Being overweight or having a high BMI, or having obesity are some of the most well-known risk factors for developing prediabetes and type 2 diabetes. 

“Also age — the older we get, the more at risk we become. And the reason for this is that, as we age, insulin becomes slightly less effective, and its receptors and the beta cells cannot function quite as well. So, the risk of developing prediabetes and diabetes increases as we get older,” said Dr. Thomas Barber, associate clinical professor at Warwick Medical School and consultant endocrinologist at University Hospitals Coventry and Warwickshire.

Dr. Barber also said that stress and having a diet high in high glycemic foods and sugary drinks can also increase risk. While on the other hand, having a diet rich in fiber and low in simple carbohydrates can prevent the onset of dysglycemia. 

“[If] you’re sedentary and you sit or lie most of the day, and particularly watching TV—which is, I think, the worst activity in terms of sedentariness— that can impact on risk. [B]eing sedentary can worsen the risk of insulin resistance, which is a risk factor for prediabetes and type 2 diabetes.”

Other factors to take into account are ethnic origin and genetics.

When there is a strong family history, patients will not necessarily fit the classic phenotype of type 2 diabetes — having obesity, being middle-aged, male and having a large abdomen.

Lifestyle changes to reverse prediabetes

 “We know that intensive lifestyle treatments [w]ith focus on diet, physical activity, weight loss, and so on, can really help in preventing, or at least delaying the onset of type two diabetes,” said Dr. Barber.

Increasing muscle mass via strength training can help with insulin resistance and improve insulin sensitivity. 

Dr. Barber said that the act of exercising and the release of myokines from muscles could mediate cardiometabolic benefits. 

Studies have shown that regular physical activity—and not only the high intensity kind—can help stabilize blood sugar and improve its management. 

“[W]hen we talk about exercise, most people think about going on a treadmill and doing a 5k run, [g]etting in a sweat, which you know, is good exercise, but actually the message should be avoidance of sedentariness,” said Dr. Barber. 

“[W]e know that when you’re standing, you burn more calories; it’s better for health. If you’re walking around, that’s even better,” he said.