How Food Can Help Ease Chronic Pain Naturally

Savor to soothe the suffering: How nutrition can aid in handling chronic pain 

savor to soothe the suffering 02Chronic pain impacts millions of Americans daily. Research indicates that a larger number of adults in the United States experience chronic pain conditions than those dealing with heart disease, diabetes, and cancer combined.

Caroline Cohen, Ph.D., R.D., L.D., a clinical dietitian and an assistant professor at the University of Alabama at Birmingham's Department of Family and Community Medicine, emphasizes that nutrition can significantly influence the management and alleviation of chronic pain. Although food is not a miracle solution, selecting the right dietary options can help diminish inflammation, bolster the immune system, and complement medical therapies.

Diet is merely one component of the broader picture, and Cohen advises that it doesn’t need a complete transformation overnight.

“Begin with one small adjustment — like incorporating berries into breakfast or replacing white rice with quinoa — and gradually expand from there,” Cohen stated. “Sleep, physical activity, stress levels, and relationships significantly influence pain and inflammation.”

Cohen provides these tactics to initiate the creation of a pain-reducing diet.

Energize with polyphenols

 Naturally occurring compounds having anti-inflammatory and antioxidant properties, polyphenols are commonly found in foods including spinach, olives, berries, apples, cherries, and plums.

“These foods assist in reducing inflammation, which contributes to chronic pain,” Cohen explained.

For those who cherish their morning java or a sweet indulgence, polyphenols are also present in dark chocolate, coffee, and tea; however, moderation is key.

Boost your fiber intake

Foods high in fiber help lessen inflammation. Strive for 38 grams each day for men and 25 grams for women. Incorporate several high-To accomplish this, include a few high-fiber foods each day.  Beans, whole grains, veggies, berries, skin-on food (like potatoes and apples), and even popcorn are among the options. 

Need guidance on effectively interpreting a nutrition label? Explore these insights from the FDA on comprehending and utilizing such labels.

Certain packaged foods can provide substantial fiber, so Cohen recommends examining the nutrition facts panel.

Opt for healthy fats

Omega-3 and monounsaturated fatty acids are regarded as healthy fats.

  Cohen suggests including olive and avocado oils, avocados, walnuts, seeds (flax, chia, hemp), and oily fish like salmon and tuna in meals.

Add some zest

Herbs and spices can deliver a powerful blow against inflammation. Ginger, turmeric, black pepper, rosemary, cinnamon, and cumin are excellent choices. Fresh herbs provide the most nutrients, but dried versions can still be effective.

savor to soothe the suffering 01Stay hydrated

Even mild dehydration can heighten pain perception. Most adults should strive for 64 ounces of fluids daily, predominantly from water or zero-calorie beverages.  Fruits, soups, and smoothies can all help you stay hydrated.

Water is among the most crucial and beneficial drinks, and ensuring adequate water intake daily is essential for your health,” Cohen remarked. “Fluids cushion our joints as we move, but dehydration can also impact cognitive function and mood.”

 Water is a better way to stay hydrated than energy drinks, even though they could include electrolytes.

Think about supplements — with caution

If dietary modifications don’t suffice, supplements like turmeric with black pepper, collagen peptides, omega-3s, magnesium, and vitamin D might provide assistance, depending on individual health history. Always consult a doctor first, and opt for brands verified for safety and purity.

While implementing these adjustments to help manage pain, it’s crucial to limit foods that may worsen pain and inflammation. Cohen suggests using whole grains instead of processed carbs, which are present in white bread, chips, and desserts.  . Additionally, consider replacing saturated fats such as butter, cream, and fatty meats with healthier alternatives.

Cohen reminds patients that diet and nutrition represent just one facet of managing inflammation and pain but are vital components of a holistic approach to health.

“When integrated with other medical and pharmacological treatments, a balanced diet can be a remarkably effective tool in handling pain,” Cohen affirmed. “I consistently encourage patients to recognize the importance of nutrition in their overall well-being and its significant impact on how they feel every day.”

The Best Time of Day to Eat for Weight Loss and Energy

 Eat the Majority of Your Calories Before This Time of Day

In a world where dinner is often the largest and most celebrated meal of the day, science is flipping the plate. Emerging research shows that when you eat may be just as important as what you eat. If you're serious about weight loss, metabolic health, or simply feeling more energized, it’s time to rethink your meal schedule.

So, what’s the golden window? Experts suggest: Eat the majority of your calories before 3 PM. Let’s dive into why this time matters and how adjusting your eating pattern could drastically improve your health.

1. The Science Behind Timing Your Meals

Your body runs on a circadian rhythm — a 24-hour internal clock that regulates sleep, hormones, digestion, and metabolism. Eating according to your circadian rhythm makes it easier for your body to assimilate food.

 Your digestive tract is at its most active in the morning and early afternoon.  After 3 PM, your metabolism naturally starts to slow down in preparation for rest. Eating most of your calories before this slowdown helps your body burn energy more effectively, which can lead to:

• Improved blood sugar control
• Reduced insulin resistance
• Easier weight management

2. What Happens When You Eat Late

Eating large meals in the evening or late at night can disrupt your sleep and lead to fat storage rather than fat burning. Studies show that late eaters are more likely to struggle with:

• Weight gain
• Sluggish digestion
• Higher blood pressure
• Elevated blood sugar levels

In contrast, front-loading your calories during the day supports a healthier metabolism and enhances your body’s ability to use energy efficiently.

3. Benefits of Eating More Earlier in the Day

✅ Increased Energy

You fuel your body when it needs it most — during active hours.Better concentration, increased output, and fewer energy crashes are the results of this.  

✅ Better Appetite Control

Eating more in the morning keeps you fuller longer, reducing cravings and overeating later in the day.

✅ Improved Weight Loss Results

A study published in Obesity found that participants who ate a bigger breakfast and smaller dinner lost more weight than those who did the opposite — even when their daily calorie intake was the same.

4. How to Shift Your Eating Pattern

Changing your eating habits doesn't mean skipping dinner altogether. Here's a simple guide to help you shift your calorie intake:

 Breakfast is large and well-balanced from 7:00 AM to 9:00 AM.

• Protein (eggs, Greek yogurt)
• Whole grains (oats, whole wheat toast)
• Healthy fats (avocado, nuts)

🕛 12:00 PM – 2:00 PM: Satisfying lunch

• Lean protein (chicken, tofu, beans)
• Complex carbs (quinoa, brown rice)
• Veggies and fiber

🕒 After 3:00 PM: Light dinner or snack

• Soup, salad, or a light protein
• Avoid heavy carbs or sugary foods

5. Final Thoughts: It's Not Just What You Eat — It's When

Your body is not a machine that processes food the same way 24/7. By aligning your eating habits with your body’s natural rhythms — and eating the bulk of your calories before 3 PM — you give yourself the best chance at optimal health, better energy, and long-term wellness.

Whether you're trying to lose weight, sleep better, or feel more alive during the day, meal timing might be the missing piece of your health puzzle.

Want to Feel Better, Naturally? Start With Your Plate — and the Clock.

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Boost Fiber Fast with These 7 Substitutions

 These 7 Food Substitutions Can Help You Increase Fiber Intake Effortlessly

If you’re struggling to meet your fiber needs, you’re in good company. The typical American consumes only around 15 grams daily—less than half of the suggested 25–38 grams.1

 Fiber is essential for sustaining your health, so this is concerning.. It supports your digestive functions, keeps you satisfied, and reduces your chances of developing serious ailments such as heart disease, diabetes, and colorectal cancer.

However, the solution is more straightforward than you might imagine. By making a few minor adjustments to your eating habits, you can nearly double your fiber consumption—no need for dietary supplements. Here are 7 easy food substitutions to consider.

1. Substitute: White Rice With: Teff or Quinoa

By the Numbers (Per 1 Cup, Cooked):

• White Rice: 1.7 g fiber2
• Teff: 7 g fiber3
• Quinoa: 5 g fiber4

White rice isn’t exactly a fiber-rich choice—but replacing the heavily processed grain with whole-grain alternatives like teff or quinoa can significantly enhance the fiber level of any dish. These ancient grains are also high in protein, offering 9.75 grams and 8 grams per cup, respectively.

2. Substitute: White Bread With: Whole Grain Bread

By the Numbers (Per Slice):

• White bread: 0.7 g fiber5
• Whole grain bread: 1.9 g fiber6

Change out white bread for whole grain bread for an effortless way to elevate a sandwich’s fiber content. Even better? Pile on additional high-fiber toppings—sliced avocado, smashed chickpeas, an abundance of veggies—for an even greater fiber boost.

3. Substitute: Cereal With: Steel-Cut Oats or Oat Groats

By the Numbers:

• Cheerios (1 cup): 2.8 g fiber7
• Steel-cut oats: (1/4 cup dry): 4 g fiber8
• Oat groats (1/4 cup dry): 5 g fiber9

While cereal is certainly the simplest breakfast option during hectic mornings, it often lacks fiber and is laden with excessive sugars. Ditch the ultra-processed cereals and choose steel-cut oats or oat groats (the healthiest oat product available) instead.

Maximize your fiber intake by adding high-fiber toppings such as berries and seeds to your oats.

4. Substitute: White Pasta With: Chickpea Pasta

By the Numbers (Per 2 oz):

• White pasta: 2 g fiber10
• Chickpea pasta: 5 g fiber11

 Chickpea pasta can provide the extra fiber your favorite Italian dish requires. Chickpea pasta can significantly increase the amount of fiber in your diet, even though traditional white pasta is shockingly low in fiber. Add protein-rich chicken and vegetables like broccoli that are high in fiber for an even more well-balanced meal.

5. Substitute: Chips With: Roasted Chickpeas

By the Numbers (Per 1 oz):

• Potato chips: 0.8 g fiber12
• Roasted chickpeas: 6 g fiber13

Let’s be real: You’ll never fully replicate the taste of potato chips—but if you’re looking to boost your fiber intake, consider munching on roasted chickpea snacks instead every so often. They provide an impressive nearly 6 grams of fiber per serving, alongside 6 grams of protein per ounce.

6. Substitute: Hamburger With: Black Bean Burger

By the Numbers (Per 3 oz):

• Hamburger: 0 g fiber14
• Black bean burger: 4 g fiber15

Don’t worry, meat lovers: You don’t have to abandon your burgers altogether, but if you’re aiming to increase your fiber for the day, think about opting for a black bean burger from time to time. Meanwhile, choose a whole-grain bun and pair it with roasted chickpea snacks for a fiber-rich meal. (See what we did there?)

7. Substitute: Candy With: Dried Fruit

By the Numbers (Per 40 g):

• Gummy bears: 0 g fiber16
• Dried apricots: 2.9 g fiber17

Candy has its spot in a well-rounded diet as an occasional treat, but it usually has no fiber whatsoever. In contrast, dried fruit (think: apricots, mango, strawberries) can provide a similar flavor and texture with some fiber per serving, along with the vitamins and minerals typically found in fruits.

Pro-tip: If choosing dried fruit, look for the no-sugar-added versions to minimize sugar content (fruit is sweet enough on its own).

The Bottom Line

There’s no need to completely revamp your diet to increase fiber—just make wiser substitutions.

By replacing low-fiber staples like white bread, cereal, and pasta with whole grains, legumes, and fruits, you’ll obtain more of the nutrient your body requires—and your digestive system will appreciate it.

One Sleep Behavior That Boosts Brain Health

 This Single Sleep Behavior May Be More Crucial Than Sleep Duration for Cognitive Wellness

A recent graduate from Duke University, where she earned a B.A. in Global Health and Psychology. Previously, Ava held the position of Patient Education Lead for Duke Hospital affiliated initiatives, centering on addressing food scarcity and childhood obesity.

We’ve all experienced the mental haze following a restless night’s sleep. However, beyond the sluggishness, emerging research indicates that consistently skimping on specific sleep phases, particularly deep and REM sleep, could have a lasting impact on your brain.

 According to a recent study that followed adults for more than a decade, people who slept less REM and slow-wave (deep) sleep were more likely to show shrinkage in parts of their brains that usually degenerate first in Alzheimer's disease.

These results contribute to an expanding collection of research linking sleep with long-term cognitive wellness, adding further depth to the notion that our sleep patterns today influence our mental clarity tomorrow.

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Let’s explore the study and, more crucially, how to nurture these rejuvenating stages of sleep to safeguard your brain over time.

How deep & REM sleep influence brain wellness throughout the years

Researchers examined data from 270 middle-aged and older individuals, the majority of whom were in their early 60s at the study’s inception. Each participant underwent an overnight sleep assessment to gauge how much time they spent in various stages of sleep, like slow-wave sleep (also referred to as deep sleep) and REM sleep.

Then, approximately 13 to 17 years later, those same individuals underwent brain scans to assess the size of specific areas known to be susceptible in Alzheimer’s disease, such as the inferior parietal lobule and precuneus. These regions are critical in memory, attention, and spatial reasoning—all abilities that tend to diminish early in dementia.

The researchers aimed to unveil if there was a long-term correlation between the quality of someone’s sleep years prior and their brain volume today. And that’s precisely what they uncovered.

 Poorer sleep quality leads to smaller brain regions associated with Alzheimer's disease.

Individuals who attained less slow-wave and REM sleep were more likely to have shrinkage in brain regions linked to early Alzheimer’s. Specifically:

Less deep sleep correlated with smaller volumes in the inferior parietal and cuneus regions.

 Smaller volumes in the precuneus and inferior parietal regions were linked to less REM sleep.

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While this study did not establish that poor sleep directly caused the brain alterations, the correlation was robust enough to raise alarm, especially considering these areas are among the first to experience decline in Alzheimer’s advancement.

These discoveries build on previous research indicating that deep sleep plays an essential role in eliminating waste in the brain, such as beta-amyloid, the protein that accumulates in Alzheimer’s.

One investigation revealed that even one night of disrupted deep sleep resulted in increased beta-amyloid buildup. Additional research demonstrates that slow-wave sleep bolsters the glymphatic system, a sort of “rinse cycle” for the brain that may aid in preventing neurodegeneration.

So, how can you enhance your sleep structure?

While we cannot yet exactly control how much REM or SWS we receive, several well-substantiated practices may assist:

• Prioritize sleep regularity: Going to bed and awakening at the same time daily enhances sleep cycling.
• Avoid late caffeine consumption: Caffeine too near bedtime can impede deep sleep. Strive to keep your caffeine intake within the first half of the day.
• Get early sunlight: Morning light exposure helps ground your circadian rhythm, which can enhance both sleep quality and architecture.
• Exercise frequently: Aerobic and resistance workouts have been shown to augment the proportion of SWS and REM over time.
•  Reduce alcohol consumption: Because alcohol has a negative effect on REM sleep later in the night, limit your intake of it before bed.

 

Heart Health in a Glass: The Hidden Power of Your Beverage Choices

 How beverage choices affect cardiovascular wellness

Consuming nutritious drinks while minimizing unhealthy alternatives correlates with a considerably diminished risk of death from cardiovascular disease (CVD), according to recent research published in the Nutrition Journal.[1]

"Numerous meta-analyses involving forward-looking cohorts have indicated that higher consumption of tea, coffee, and low-fat dairy is linked to reduced risks of various chronic illnesses, including diabetes, CVD, and overall mortality, whereas increased intake of sugar-laden beverages, artificially flavored drinks, and fruit juice correlates with heightened risks of these chronic conditions and mortality," explained primary author Zhangling Chen, a researcher from the department of cardiovascular medicine at The Second Xiangya Hospital in China, along with colleagues. "However, prior prospective studies predominantly examined the connections of individual beverage items with health outcomes. Yet, individuals typically do not consume isolated beverage items, and they partake in a diverse range of drinks with intricate nutrient combinations that may exhibit interactive or synergistic effects."

To delve deeper into how a person’s drinking habits evolve over time, Chen and his team monitored data from nearly 9,000 adults who took part in the National Health and Nutritional Examination Survey. The average follow-up period spanned 15.5 years. Throughout this timeframe, there were over 2,000 recorded deaths, including more than 750 attributable to CVD.

Participants received a healthy beverage score (HBS) determined by their beverage choices. While healthier selections—such as coffee, tea, and low-fat milk—increased an individual's HBS, less nutritious options resulted in a lower HBS.

In general, participants with a diminished HBS were linked to a heightened risk of CVD-related mortality and all-cause mortality. These associations were consistent throughout the study’s cohort, indicating that variables such as age, gender, smoking status, fiber intake, and hypertension did not seem to influence whether beverages affected a person’s health risks.

Upon reviewing these results, the authors highlighted that beneficial beverage patterns contain significantly less added sugar. Reducing the consumption of sugar-laden and artificially sweetened drinks has already been shown to greatly enhance cardiovascular health, and these results reaffirm that finding.

"These results suggest that greater adherence to a health-conscious beverage pattern may aid in preventing premature death," the group concluded.

Nutritionist Tips to Boost Your Fiber Instantly

 95% of Individuals Don’t Consume Enough Fiber —These  Nutritionist-Approved Suggestions Assisted 

Fiber intake is crucial for our wellness, and here are some strategies that can enhance our consumption.

Most Americans fall short in fiber consumption, a vital nutrient for our well-being.

There are numerous approaches to incorporate fiber-rich foods into your daily routine to boost your intake.

The secret lies in enjoying a range of diverse high-fiber foods each day to effectively satisfy your needs.

Only 1 in 20 Americans is ingesting the recommended daily amount of dietary fiber. Yes, you understood that correctly: 1 out of 20. Fiber is a form of indigestible carbohydrate, and its indigestibility is beneficial because it facilitates movement through your digestive system, nourishes your healthy gut bacteria, and prevents constipation. In simpler terms, it keeps you regular. Fiber also plays a role in regulating blood glucose levels, balancing cholesterol levels, reducing the risk of certain cancers like colon cancer, supporting digestive health, and providing a sense of fullness from our meals. There are two primary categories of fiber:

Soluble fiber dissolves in water and can be processed by the beneficial bacteria in the gut.

Insoluble fiber doesn’t dissolve in water and contributes bulk to our stools.

 Both kinds are necessary, and people should aim for a daily intake of roughly 25 to 30 grams. Many people are just not getting enough, and if you are only eating a side of veggies for dinner, that is probably not going to be enough. For instance, 3.8 grams of fiber, or roughly 14% of your daily need, are found in one cup of cooked broccoli.  The secret is to achieve your fiber quota by eating a variety of foods throughout the day.

1. Embrace Fruit

 .Fruit is avoided by many because it contains sugar. However, fruit is beneficial since it is naturally sweet and rich in fiber, vitamins, and minerals. In order to reach my fiber consumption goals, I am always looking for ways to incorporate fruit into my day.

 For example, I add fruit to yogurt, cereals, smoothies, and salads, and I also enjoy fruit as a standalone snack. A Fuji apple with its skin contains 2 grams of fiber. One cup of blackberries has roughly 8 grams of fiber. Fruits can vary in fiber quantities, so consuming a variety is optimal.

2. Include Beans in Your Dishes

Beans are an excellent method to increase fiber consumption each day. There are countless varieties available, and choosing canned beans can save time compared to cooking them from dried. They are also fantastic for those seeking plant-based protein options. My favorite is black beans, with approximately 7 grams of fiber per ½ cup. I love adding black beans to my baked potatoes, soups, and salads. Chickpeas (garbanzo beans) are another great choice for salads, pasta dishes, or even roasted as a snack. You can get about 7 grams of fiber per day from a half-cup of chickpeas. 

3. Begin Your Morning with Oats

I am a huge admirer of oatmeal, which can be a wonderful way to kick-start the day. I enjoy the endless possibilities of flavors and ingredients I can mix in to personalize it. Furthermore, a half-cup of old-fashioned rolled oats contains about 10 grams of fiber—approximately one-third of your daily needs. Oats are typically viewed as a warm, comforting porridge, but you can also prepare overnight oats, which are perfect for meal prep so you can grab them on your way out in the morning The fiber value of your oats can also be increased by adding fruit.. For example, topping your oatmeal with ½ cup of raspberries will add nearly 5 more grams of fiber.

4. Choose Whole Grains

I will never abandon pasta, and you don’t have to either. One reason I adore pasta is its simplicity, as it’s easy to mix in ingredients like beans and vegetables to elevate the fiber level. However, to enhance it even further, I strive to select whole-wheat or whole-grain pasta when possible. One cup of whole-grain pasta delivers about 5 grams of fiber, compared to about 2 grams per cup in traditional pasta varieties. Be mindful of the protein content in your pasta toppings as well. If you're not ready to fully embrace plant-based options, you can add white beans alongside another protein source like meatballs to boost your fiber intake. A half-cup of canned white beans offers approximately 7 grams of fiber.

Lean & Light: Summer Eating

 Nutrition for Summer Slimness: Expert Insights for a Fitter, Healthier You

As summer draws near, numerous Americans turn their attention to achieving a 'beach physique.' A recent survey indicates that 46% of citizens attempt to shed pounds through dieting and/or exercise. Weight gain frequently results from the festive delicacies enjoyed during holiday gatherings, like Halloween, Thanksgiving, and winter celebrations. Furthermore, the shorter daylight hours of winter lead to decreased physical activity and increased appetite.

With the arrival of warmer weather comes lighter, more revealing attire, heightening concerns about body image. Social media, magazines, and advertisements promoting the 'ideal' summer body can exacerbate body dissatisfaction.

While physical appearance may serve as a primary driver, the World Health Organization (WHO) acknowledges that reducing body weight from an overweight classification (BMI > 25 kg/m²) to a healthy range can markedly enhance health outcomes.

Caloric Deficit

Various dietary strategies, including intermittent fasting, ketogenic diets, low carbohydrate, low fat, paleo, and other commercial weight loss plans, all work by creating a caloric deficit, i.e., consuming fewer calories than the body expends. Nonetheless, the longevity of a diet is vital for lasting success. A minimally processed diet with gradual reductions in added salt, sugar, fats, and refined grains can foster natural feelings of fullness and support weight loss.

Focusing on Fat Loss While Maintaining Muscle

When aiming for weight loss, prioritizing fat reduction over muscle loss is essential. A balanced approach to macronutrient (macro) consumption—comprising proteins, carbohydrates, and fats—ensures muscle is maintained while body fat decreases.

Caloric intake from different macronutrients affects metabolism distinctly:

Protein

Protein is a macro whose quality varies among sources. The more complete animal proteins (e.g., egg whites) contain all essential amino acids in more favorable ratios for muscle development, while plant proteins (e.g., broccoli) may not provide certain amino acids in optimal ratios. Hence, the same quantity of protein from diverse sources may yield varied impacts on muscle development and retention.

Carbohydrates

Carbohydrates can have drastically different metabolic effects. Processed carbohydrates, like those found in candy, soda, and fruit juices, induce swift spikes in blood sugar, triggering insulin surges that promote glucose storage as fat. Likewise, the absence of fiber in refined grains, like white rice and processed wheat, makes them easily absorbed and digested, which leads to the buildup of fat. 

Conversely, whole-food carbohydrates, including fruits, vegetables, and whole grains, provide fiber that slows glucose absorption, avoiding sharp increases in sugar levels that lead to greater fat accumulation.

Fats

Fats play a vital role in hormone production and general cellular functionality. Omega-3 fatty acids from marine sources such as DHA and EPA are crucial for reducing inflammation and enhancing metabolic health. On the flip side, excessive saturated fat intake can lead to insulin resistance, encouraging fat storage instead of fat burning. A diet abundant in monounsaturated and polyunsaturated fats is preferable for metabolic wellness.

Strategic Macro Management

 Reducing calories without taking into account their composition is not enough to achieve fat loss. Body composition is greatly influenced by the source, whether it be complete or incomplete proteins, refined or unprocessed carbs, or good or harmful lipids.

After choosing healthful macro sources, determining their ratios depends on various factors such as resting energy expenditure, total activity levels, recommended fat intake, and desired body weight. A spreadsheet that utilizes these elements is accessible at MNTScientific.com under 'Determine Your Macros.'

The Significance of Adequate Natural Carbohydrates

Keeping blood glucose levels stable (70-100 mg/dL) is crucial for metabolic balance. When blood sugar drops, the pancreas secretes glucagon, prompting the body to convert muscle protein into glucose to sustain energy levels. Over time, inadequate carbohydrate intake can lead to muscle loss.

In contrast, excessive blood glucose results in fat storage, highlighting the necessity of selecting natural, fiber-rich carbohydrates that offer a gradual glucose release rather than a sudden insulin spike.

Strength Training and Sufficient Protein

High protein intake alongside elevated glucose levels can promote fat storage. However, strength training enhances the body's capacity to utilize more protein for muscle growth rather than fat accumulation.

Moreover, moderate, rather than high-intensity aerobic exercise, promotes fat oxidation while safeguarding muscle tissue from being degraded for energy.

Fats and Alcohol: Overlooked Contributors to Weight Gain

Consuming too much fat, particularly from processed foods, promotes fat storage. Alcohol has a high calorie content (7 kcal/gram) and is processed before fats or carbs. Alcohol that is not used for energy eventually turns into stored fat and is not useful for losing weight. Alcohol not utilized for energy eventually becomes stored fat and is unhelpful in weight loss endeavors.

Conclusion

It is more in line with long-term healthiness to get a summer-ready physique through long-term, health-conscious changes as opposed to short-term diet fads.

 A harmonious balance of macronutrients, whole-food nutrition, organized physical activity with strength training optimizes fat loss and muscle preservation, or even muscle enhancement.

A registered dietitian skilled in weight management and exercise can be an invaluable resource for a safe, healthy, sustainable lifestyle. Health and supplements

Why Cellular Health Matters More Than You Think

 The significance of cellular wellness is greater than you realize

Cellular wellness is integral to your overall health. Typically, the human body consists of approximately 30-40 trillion cells of diverse types and functions. The state of your cells correlates directly with the state of your health, as all cells operate synergistically. For instance, skin cells represent just one category of cell, yet cells exist in every organ and tissue throughout your body, assisting in digestion, immune response, and muscle performance.

 As individuals grow older and experience disease progression, their cellular wellness deteriorates. Elements such as nutrition and other lifestyle choices (like exercise) are essential to sustaining cell health, reducing organ deterioration, and halting disease advancement while maximizing health. whether due to deficiency or excess—can significantly influence cell wellness. Additionally, her research and others have shown that specific nutrients affect cells' ability to function effectively.

"A lack of both nutritionally crucial and non-essential nutrients can alter cell performance," she stated. Upholding a well-rounded and nutritious diet, rich in vital vitamins and minerals, is essential for longevity and optimal cellular wellness.

Further observes that while the human body has the ability to synthesize certain nutrients, under specific conditions and as age progresses, it may not generate enough of certain nutrients to uphold ideal health. Individuals worried about cellular-related issues or ailments should always consult a reliable healthcare professional.

Lifestyle decisions considerably influence overall cell wellness. practices such as physical activity because they affect a range of cells throughout the body. Although it may appear that exercise solely benefits skeletal muscle cells, it has been shown to influence cells all over the body.

During physical activity, muscles contribute to global metabolism. "Beyond the exercise session, physical activity triggers processes that aid in eliminating harmful protein build-up and other waste materials," 

She also mentioned that a lack of physical activity can be associated with cellular malfunction across the body. Healthy habits, particularly routine exercise, can enhance your energy levels and promote a sense of well-being.

Cells across the body collaborate to sustain optimal health. Being mindful of your lifestyle choices and habits—including diet and exercise—and knowing when to consult a specialist can help you maintain your health and feel your best. HEALTH AND SUPPLEMENTS

Daily Habits That Supercharge Your Energy

 Energizing habits for an energy boost

 some straightforward strategies to enhance your vitality, elevate your spirits, and present your best version – regardless of the challenges that life throws your way!

Whether you're pushing through a low phase, managing a hectic work schedule, or merely attempting to survive until winter’s end without going into hibernation, incorporating healthy routines can significantly enhance your vigor and efficiency.

However, a complete lifestyle transformation isn't necessary for improvement. We consulted the distinguished alumna Laura Henshaw – the visionary behind Kic, a wellness venture focused on assisting individuals in cultivating simple, sustainable habits in movement, mindfulness, and nutrition. Laura outlines some straightforward yet impactful methods to elevate your energy, boost your morale, and show up as the best version of yourself – whatever life may present.

Move naturally, rest as needed

Listening to your body's needs is essential. The winter season often brings a natural slowdown, and that’s perfectly acceptable. If you’re feeling low or anxious, consider replacing an intense workout with something gentler, like a stroll, pilates, yoga, or stretching. Additionally, give yourself permission to take a break if your body demands it. 

If you find it challenging to incorporate movement, try squeezing in five-minute workouts throughout the week. Even small bouts of activity can deliver a noticeable lift in how you feel!

Digital break if your feed leaves you feeling drained

Our online consumption can significantly impact our real-life emotions. If your social media feed isn't lifting you up, it’s absolutely fine to unfollow or silence it. Tailor your online environment to reflect what encourages and uplifts you.

Spend time in nature

The mid-year dip is genuine; the temperatures drop, sunlight decreases, and days shorten. Try to spend at least ten minutes each day outside.   Savor your morning coffee in the sunlight or take a walk on your lunch break.  Your energy levels can be significantly increased by appreciating fresh air and natural light.

Reach out to friends

When energy dips, connecting with others might seem like the least appealing option, yet it’s an incredibly effective way to enhance our mood. A quick call, a stroll with a friend, or even a text can make a world of difference.

Add joy to your daily routine

Joy is nourishment. Make it a priority to allocate time for the activities you cherish – whether it’s baking, reading, preparing a wholesome meal, drawing, meditating briefly, or taking a long run to clear your mind – be sure to schedule it in your calendar so that you can focus on what brings you joy and promotes your well-being! HEALTH & SUPPLEMENTS

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Healthy Diet Cuts Medical Costs

 A study indicates that individuals who maintain nutritious eating patterns tend to incur 9% lower medical expenses compared to those who do not.

On the 21st, a faction within the medical field, headed by Park Min-sun—a family medicine professor at Seoul National University Hospital—validated this through an examination of the relationship between the diets of 1,144 adults and their yearly healthcare costs using information from the National Health and Nutrition Survey spanning 2016 to 2021.

The research team categorized participants into four quintiles based on the "food life evaluation index" and assessed the annual healthcare expenditures for each category. They eliminated variables that could influence costs, including gender, age, income, and chronic conditions.

The dietary evaluation index serves as a metric that quantitatively reflects the overall meal quality. It assesses 14 dietary categories, scored with a perfect benchmark of 100. Higher scores are attributed to increased consumption of fruits and vegetables, preference for white meat over red meat, and a greater intake of brown rice relative to white rice.

Conversely, lower scores result from reducing sodium, alcohol, and soda intake.

Consequently, the research revealed that the group with the highest dietary index had an average of 8.6% lower total medical costs than the group with the lowest dietary index, with outpatient expenses being 12.1% and inpatient costs 8% lower.

This pattern was notably pronounced among younger individuals.

By splitting the two demographics based on the median age of the 1,144 participants, the research explored the link between diet and healthcare expenses, discovering that healthy eating among those under 57 could diminish medical costs by 11.5%.

In contrast, for older adults, the team speculated that the effect of lowering medical expenditures might have been lessened due to acute health issues stemming from accumulated nutritional deficits, falls, and infections.

These results were published in the international journal Nutrients.

HEALTH AND SUPLIMENTS 

"WHO-Approved Daily Habits for a Healthier You"

  Daily habits for improved wellness – WHO       guidelines

        Essential Insights

• Noncommunicable diseases (NCDs) such as heart ailments, diabetes, cancers, chronic respiratory issues, and mental health disorders represent the greatest health challenge in both the WHO European Region and worldwide.
• NCDs account for over 80% of all fatalities in the Region. These conditions are closely associated with risk factors including poor nutrition, lack of physical activity, excessive body weight (with a body mass index over 25), as well as the consumption of tobacco and alcohol.
• Annually, tobacco claims the lives of 1.1 million individuals in the Region, with 153,000 succumbing to the effects of second-hand smoke.
•  Seven out of ten incidences of male lung cancer in the area are caused by tobacco usage.
• Alcohol usage is responsible for one in eleven deaths in the area, or around 800,000 deaths annually, or more than a third of the 2.6 million deaths that occur globally.
•  In many nations, salt consumption exceeds the WHO-recommended limit (5 g per day). High salt intake elevates blood pressure, which heightens the risk of cardiovascular conditions such as heart attacks, heart disease, and strokes. Cardiovascular diseases lead to more than two-fifths (42.5%) of all annual deaths in the Region, approximately 10,000 lives lost each day.
• Overweight and obesity rank as the fourth most prevalent risk factor for NCDs in the Region, following high blood pressure, dietary risks, and tobacco.
• One in four school-aged children struggles with overweight or obesity.
• 27% of adults fail to meet physical activity guidelines.
• Physical inactivity is responsible for roughly 9% of all preventable deaths.

     Aspects of a healthy lifestyle

    Avoid smoking and refrain from using any form of tobacco or nicotine products.

    Tobacco is harmful in any variation. At least 250 of the more than 7000 compounds      found   in smoked tobacco products, such as water pipes, are known to be harmful or carcinogenic. . The use of smokeless tobacco can lead to severe, sometimes fatal, health complications. Lifelong users of tobacco generally lose at least 10 years of their lives, on average. Tobacco usage or exposure affects nearly all body organs and negatively impacts health throughout one’s life.

Discover more about the hazards of tobacco use in the WHO/Europe fact sheet linked on this webpage.

For your well-being, consuming less alcohol is preferable; abstaining is ideal.

Alcohol is a harmful, psychoactive substance that can lead to dependence. Alcohol consumption is directly linked to over 200 health issues and other risks, including liver diseases, cancers, cardiovascular issues, tuberculosis, HIV/AIDS, traffic accidents, violence, and suicide. For each of these concerns, there is a direct correlation between the volume of alcohol consumed and the likelihood of sickness, injury, or death – the more alcohol ingested, the greater the risk.

Explore more about the dangers of alcohol consumption in the WHO/Europe fact sheet linked on this webpage.

Adopt a nutritious, balanced diet.

A wholesome diet protects against malnutrition in all its forms, as well as NCDs like cardiovascular diseases (including heart disease and stroke), type 2 diabetes, and specific cancers.

 Eating a diet that includes a range of foods from every food category is essential.. Healthy eating habits should begin early in life. Proper diets can aid in maintaining an optimal body weight, and choosing a balanced, adequate, and diverse diet is a significant step towards a healthy lifestyle.

Nutritious diet for infants and children

Exclusive breastfeeding is advisable for the first 6 months to promote optimal growth, development, and well-being. After 6 months, breastfeeding should continue alongside the introduction of safe, varied, and nutrient-rich complementary foods prepared without added salt or sugar. Continuing breastfeeding is encouraged until at least 2 years of age and beyond, as it remains a crucial source of nutrition and immune defense.

Nutritious diet for expectant and postpartum women

Safe and healthy diets are critical before and during pregnancy and while nursing to support both maternal and child health.

Stay active

Physical activity encompasses any movement that expends energy: walking, cycling, swimming, dancing, sports, exercises, climbing stairs, doing household chores, etc. The benefits include:

• Enhanced mental and physical health;
• Reduced chances of cardiovascular diseases, cancers (particularly breast and colorectal), diabetes, obesity, dementia, anxiety, and depression;
• Improved cognitive abilities and school performance, especially in youth;
• Better mobility, stability, autonomy, and overall quality of life for seniors.

         How can everyone adopt an active way of living?

         Infants (under 1 year):

• Multiple active sessions each day, including at least 30 minutes in a prone position (tummy time) spread throughout the day.

         Toddlers (1–4 years):

•  180 minutes a day or more of any kind of physical activity. It is recommended that children aged three to four participate in moderate-to-intense physical activity for a minimum of sixty minutes throughout this time.

        Youngsters and adolescents (5–17 years old):

• try to get in 60 minutes a day on average of moderate-to-intense exercise. . 
• Incorporate muscle- and bone-strengthening exercises at least three times each week. Adults (ages 18–64):
• Strive for a minimum of 150–300 minutes of moderate aerobic activity per week, or 75–150 minutes of vigorous aerobic activity, or a combination of both. 
• Ensure muscle-strengthening exercises are included at least two times weekly. Older adults (65+ years):
• Follow the same guidelines as adults, with additional emphasis on functional balance and strength training to avert falls. 

         Expectant and postpartum women:

• Engage in moderate-intensity aerobic exercise for at least 150 minutes per week.. Incorporate a variety of aerobic exercises, muscle-strengthening activities, and gentle stretching. 
• Discover more about the advantages of physical exercise in the WHO/Europe factsheet linked on this webpage. HEALTH AND SUPPLEMENTS

 

Stay Safe When Air Turns Toxic

 Breathe Freely: Strategies for Maintaining Health During Poor Air Quality

What you should be aware of:

 Colorado typically experiences around 40 Ozone Action Alert Days annually. An Ozone Action Alert Day occurs when ground-level ozone, or pollutants produced by vehicles, power plants, and chemical refineries, reacts with sunlight, leading to hazardous levels. This usually takes place on hot, sunny days in metropolitan areas, resulting in smog-filled or hazy skies.

What effects do individuals encounter?

 Many of these effects mimic those of allergies, leading to symptoms like coughing, an itchy throat, or watery eyes. Individuals might also experience breathlessness or chest tightness, headaches, or overall fatigue.

It’s important to remember that symptoms can vary based on existing health issues, particularly in individuals suffering from respiratory diseases such as asthma, bronchitis, or chronic obstructive pulmonary disease (COPD).

Are there certain demographic groups more susceptible when air quality deteriorates?

Those at greater risk include adults with prior health issues like asthma, COPD, or heart conditions. Outdoors workers – including construction personnel or even athletes – may also suffer symptoms when air quality is poor.

Young children are also impacted as their lungs are not fully developed, and they tend to breathe more rapidly.

How can an individual determine if they may have a respiratory issue or if they’re experiencing the impacts of poor air quality?

 If someone finds that their symptoms are sporadic, occurring mainly when air quality is subpar, this indicates a link to air quality.

If these symptoms persist, for instance, waking up in the night with shortness of breath or coughing, or if they last longer, seeking advice from a primary care physician is advisable.

You should definitely consult a healthcare provider if you experience breathing difficulties, are unable to take a full breath, suffer from coughing fits during exercise, or produce a wheezing sound when coughing.

What measures can be taken to protect oneself in degraded air quality conditions?

 Individuals should remain indoors when air quality levels are elevated. It's best to avoid intense outdoor activities, and when outside, make sure to take regular breaks.

Given Colorado’s higher elevation, residents may experience more pronounced symptoms compared to those living at lower altitudes. Oxygen levels diminish at higher elevations, so acquiring an over-the-counter oxygen tank, especially for hiking, is advisable. Also, because Colorado’s air tends to be drier, utilizing a home humidifier and HEPA filters can provide additional benefits.

What part do nurses play in raising awareness about air quality? 

When treating patients with known respiratory conditions like asthma or COPD, we advise them to be aware of air quality or wildfire smoke and to stay informed about air quality levels. We ensure they have the necessary inhalers or medications, instruct them on how to use these, and when to seek medical attention. Health supplements

Rainy Season Skin & Hair Care Tips

 A dermatologist provides advice on how to take care of your skin and hair during the rainy season.

Learn important monsoon hair and skin care tips from a dermatologist to make sure your hair and skin look their best throughout this wet season.

Skin & Hair

Monsoon hair and skin maintenance

Adhere to these hair and skin care recommendations for the monsoon from a dermatologist.  

As the monsoon season arrives, many observe alterations in their skin and hair due to the rise in humidity and saturation. This change in climate can produce various concerns, particularly for individuals with oily complexions or acne, as well as those battling dandruff or unruly hair. Adopting a hair and skincare routine that is appropriate for the season is essential for your wellbeing, even though the sights and sounds of rain may be seductive.. Here’s a dermatologist-approved guide to effectively managing monsoon hair and skin care.

Monsoon hair and skin care guidance

Eager to ensure your hair and skin remain in prime condition during the rainy season?  

Step 1: Clean and refresh

Beginning your day with a gentle washing routine is vital during the monsoon. Monsoon hair and skin care is paramount, as the increased humidity can result in excess oil and blocked pores. Thus, it’s necessary to cleanse your face twice daily, but steer clear of excessive washing. Depending on your skin type, use a gentle, pH-neutral face wash.  . Those with oily skin should seek products containing salicylic acid or tea tree oil for enhanced benefits.

 Recommendation: If your skin is dry, use a mild foamy or gel cleanser to retain moisture when cleansing, particularly during the monsoon season for skin and hair care routines. To provide a complete cleaning without irritating your skin, gently massage the cleanser into it for around 30 seconds.

Step 2: Exfoliate routinely

Humidity can dull your skin, so integrating exfoliation into your monsoon hair and skin care approach is essential. Target to exfoliate once every couple of weeks or once a month to eliminate dead skin cells. This supports improved moisture uptake, resulting in a more radiant and healthier appearance for your skin.

Important elements: Seek gentle exfoliants that match your skin type, ensuring a fresh and rejuvenated feel throughout your monsoon hair and skin care regimen.

Step 3: Maintain skin hydration

 Maintaining hydration is essential for all skin types, especially during the monsoon season, despite the fact that it may seem paradoxical. Monsoon hairstyle

Product tip: Select a gel-based moisturizer that swiftly absorbs and delivers hydration without greasiness, perfectly suited for your monsoon hair and skin care strategy. Ingredients like hyaluronic acid or niacinamide work excellently for this purpose.

Step 4: Sunscreen is non-negotiable

Just because it may be overcast, doesn’t imply that UV rays are on vacation. It’s crucial to apply sunscreen daily as a part of your monsoon hair and skin care strategy, no matter the weather. Choose a gel-based, broad-spectrum sunscreen with at least SPF 30 to shield your skin from both UVA and UVB rays.

best sunscreens for sensitive skin

 Application advice: Cloud cover does not imply that UV rays are not present. Regardless of the weather, it is imperative to wear sunscreen daily. To protect your skin from UVA and UVB radiation, use a broad-spectrum, gel-based sunscreen with at least an SPF of 30. Apply sunscreen liberally to all exposed areas about fifteen minutes before going outside and reapply it every three to four hours, especially if you will be outside for extended periods of time, for excellent monsoon hair and skin care.

Step 5: Prioritize scalp wellness

The moist atmosphere can result in heightened scalp dampness, creating an ideal environment for dandruff and fungal issues throughout the rainy season, which poses particular challenges for hair and skin maintenance. Utilize an anti-dandruff shampoo once or twice weekly to uphold a healthy scalp.

Crucial ingredients to seek: Look for shampoos that feature ketoconazole or zinc pyrithione to effectively tackle scalp issues, especially during the rainy season when hair and skin care become vital.

Step 6: Maintain hair dryness and manageability

Prevent your hair from getting wet in the rain, as rainwater may be acidic and harmful to your rainy season hair and skin care regimen. If it does become wet, rinse with clean water and use a mild shampoo. Keeping your hair tied back can assist in reducing frizz and breakage.

Step 7: Minimize heat styling

The rainy season can cause frizz, so it’s advisable to stay clear of heat styling devices that can exacerbate the problem. Adopting rainy season-friendly hair and skin care practices, like air-drying your hair whenever possible, can help sustain its health. Additionally, refrain from using heavy styling products that may obstruct your follicles.

Step 8: Feed from inside

A nutritious diet directly influences the appearance of your skin and hair, particularly during the rainy season when humidity can affect both. Aim to drink at least 2-3 liters of water daily and incorporate seasonal fruits, leafy greens, and omega-3-rich foods such as nuts and fish to retain your natural radiance. Emphasizing rainy season hair and skin care can also aid in effectively managing the difficulties posed by the weather.

Step 9: Choose light makeup

Thick makeup isn’t suitable during the rainy period, as it can lead to clogged pores. For rainy season hair and skin care, adhere to lighter, breathable formulas and consider waterproof options to minimize makeup disasters. HEALTH AND SUPPLEMENTS

By adhering to these fundamental steps for rainy season hair and skin care—beginning with a gentle cleanse, regularly exfoliating, keeping your skin hydrated, diligently applying sunscreen, maintaining scalp wellness, carefully managing hair, nourishing from within, and opting for light makeup—you can relish in the beauty of the rainy season while ensuring your skin and hair remain in excellent condition.

The Hidden Power of Flossing: How It Boosts Your Whole-Body Health

 Unseen advantages of flossing: Its influence on overall health

 Hands gripping a flossing tool beside a bathroom sink

Cleaning in between teeth impacts more than just dental health and might even lower the likelihood of cardiovascular issues, dementia, kidney disorders, and other conditions.

Flossing is a crucial element of oral hygiene, providing perks that transcend mere dental cleanliness. Regular flossing routines can decrease the chances of various ailments, including heart disease — the foremost cause of mortality in Alabama.

 

Health beyond teeth

Flossing and other interdental cleaning practices are essential for maintaining good oral health in addition to improving longevity and quality of life.

"General health depends on good oral hygiene," Geisinger said.  “In actuality, individuals who floss daily tend to live nearly six and a half years longer than those who neglect to floss daily.”

Just 40–60% of plaque is removed by brushing, but more can be removed by cleaning in between teeth. The formation of plaque elevates the risk of cavities and gum disease.   often referred to as gum disease, is marked by localized and systemic inflammation of the supportive tissues of teeth.

 Diabetes, heart disease, renal problems, cancer, and various types of dementia are among the illnesses linked to issues with dental health.  Recognizing factors that can trigger or exacerbate cardiovascular health issues is beneficial for prevention.

Cardiovascular disease

Many elements can lead to cardiovascular disease. Inadequate flossing might be a factor contributing to heart disease development or progression.

 Regular flossing is linked to a decreased risk of stroke, major cardiovascular events, and irregular heartbeats, according to Geisinger.

Irritated gum tissue from insufficient oral hygiene can elevate the probability of bacteria infiltrating blood vessels. In response, the body releases chemical signals to combat these bacteria, potentially causing inflammation throughout the body.

“Gum disease can provoke increased levels of inflammatory indicators and worsen damage within tissues across the body,” she explained. “This affects the arteries and the heart.”

Brain health

While poor flossing habits don't directly cause dementia, Geisinger notes that inadequate oral health, especially periodontal disease, can heighten the likelihood of developing dementias.

As dementia progresses, the protective barrier around the brain, known as the blood-brain barrier, may become more permeable. This can allow bacteria, their byproducts, and inflammatory markers to penetrate the brain.

“Certain bacteria identified in advanced periodontal disease, like Porphyromonas gingival is, have been linked to declining cognitive function and dementia,” Geisinger stated.

Healthy practices

The initial stages of gum disease can occur without noticeable symptoms. Geisinger emphasizes the importance of scheduling a thorough periodontal examination annually to catch gum disease early.  Putting in place flossing reminders can also improve dental health.

“Employing visual reminders, such as placing interdental cleaners next to your toothbrush on the bathroom counter, or setting electronic reminders can be beneficial,” Geisinger advised.  

Interdental brushes are the most effective flossing instruments, but some individuals might lack sufficient space between their teeth to utilize them.

“Patients should consult their dental healthcare provider about the most suitable routine for them,” Geisinger suggested. “They can assist in identifying the best tools to keep your smile and entire body in optimal health.”