By Zahida Sherman
Cooking has always intimidated me. As a child, I would anxiously peer into the kitchen as my mother prepared Christmas dinner for our family.
My grandparents, cousins, aunts, and uncles would all pour into our home throughout the day, eagerly awaiting their favorite dish.
During those times, my mom transformed into executive chef and drill sergeant, sending my sister and me on grocery store runs for obscure ingredients or directing us to remove cobwebs from forgotten corners of the house.
The scents wafting from my mom's magic entrées and appetizers were intoxicating. They made all the toil worth it.
Our home burst with the scent of warm syrupy-sweet yams, smoked turkey necks drowning in collard greens, a countertop completely covered by her pound cake, and sweet potato pie whipped to perfection.
I always looked forward to those family dinners, my relatives' laughing faces, and their overflowing plates.
As much as I loved our quality family time, those dinners fueled my fear of cooking. I could never accept and conquer the mental preparation it required: the brainstorming, the grocery lists, the grocery store lines, the time management.
I couldn't bear the hefty expectations of cooking as a way to maintain our Black American cultural and family traditions, a mix of Southern roots with Pacific Northwest nuance.
I added cooking to the list of things that I knew were important, but that I probably would never really care about (kind of like backing up my devices regularly). I didn't want to spend the necessary energy to learn how to achieve those glorious family dinners — or even everyday meals.
Cooking required too much pressure and preparation. Cooking required too much of myself.
Falling in Love With Food All Over Again
Slowly, through my most intimate relationships with friends and partners, I began to see the beauty — and rewards — of cooking.
I got tired of giving in to defeat and always bringing chips or paper products to social gatherings. I started asking my mom to send me her Christmas and Thanksgiving recipes. I even volunteered to host Thanksgiving dinner at my place.
Each time I heard my loved ones sing the praises of the foods I prepared for them, I felt a tinge more confident that I could carry out our traditions my way.
In reaching out to other relatives for their favorite recipes, I learned that they had a little help of their own. They didn't rely solely on their ancestral cooking instincts. They turned to Black chefs for guidance.
These 7 cookbooks by Black chefs have inspired my family and fed us in nutrients, joy, and spiritual sustenance. They're also helping me overcome my personal fears of cooking.
Jubilee: Recipes from Two Centuries of African American Cooking
by Toni Tipton-Martin
Who says a cookbook can't also be a history lesson?
Tipton-Martin draws on her nutritionist and food activist background to amass over 125 recipes that demonstrate the complexity and nuance of soul food.
"Jubilee" pushes beyond the trope of soul food as survival wherein enslaved and impoverished Africans created a new cuisine out of plantation scraps. The author showcases the culinary skills of Black chefs who were enslaved, entrepreneurs, upper class, and everything in between.
Whether it's the black-eyed pea fritters, okra gumbo, or braised lamb shanks with peanut sauce, you will be joyfully full.
The Red Rooster Cookbook: The Story of Food and Hustle in Harlem
by Marcus Samuelsson
Many years ago, I had the pleasure of dining at Chef Samuelsson's Red Rooster restaurant in Harlem. It was undoubtedly my bougiest Black fantasy.
The food was simple but decadent, and the ambiance was Black, beautiful, and triumphant, much like the neighborhood. Samuelsson's cookbook leans into his Swedish-Ethiopian and Afropolitan experiences with recipes for chicken and waffles, cornbread and bird funk, wild wild wings, and donuts with sweet potato cream.
Interspersed with poignant photos of Harlem, this cookbook is Samuelson's tribute to this culturally iconic neighborhood.
Eat Yourself Sexy: Eat Your Way to Shiny Hair, Glowing Skin and Weight Loss
by Lauren Von Der Pool
If she's a good enough chef for Stevie Wonder, Common, First Lady Michelle Obama, Dr. Sebi, and Venus and Serena Williams, she's good enough for me!
Celebrity chef Von Der Pool wrote "Eat Yourself Sexy" to empower female-identified readers on their inner journey toward sexiness through raw food and homemade beauty products.
If you're intimidated by a plant-based diet or DIY beauty, this is a must-read. Chef Von Der Pool's simple recipes, stunning photos, and comprehensive information about eating whole foods will inspire you to get started.
The Seasoned Life: Food, Family, Faith, and the Joy of Eating Well
by Ayesha Curry
Outspoken and unapologetic Food Network host, restaurateur, mom, and wife Ayesha Curry, gifts readers with 100 recipes that are perfect for your hectic work-life balance.
My older sister (also coincidentally named Aisha) has fed our family with Curry's recipes that range from mouthwatering brown sugar bacon, game day chili, and harvest sangria, to white chocolate bread pudding and butternut squash mash.
"The Seasoned Life" shows audiences why Ayesha is Chef Curry with the pot.
Black Girl Baking: Wholesome Recipes Inspired by a Soulful Upbringing
by Jerrelle Guy
Inspired by #blackgirlmagic, this cookbook is Guy's empowering journey of accepting her fullest self through cooking.
Perhaps what makes her cookbook so defining is her insistence that readers abandon the idea of baking perfection and fall in love with the process of baking instead.
The recipes don't disappoint, either. Strawberry balsamic cupcakes, sweet potato rice crispies, and peanut butter jelly bread? Yes, please!
Brown Sugar Kitchen: New-Style, Down-Home Recipes from Sweet West Oakland
by Tanya Holland
Inspired by Chef Holland's Brown Sugar Kitchen restaurant in Oakland, California, her cookbook offers over 80 recipes that are simply delicious.
Her soul food entrées include everything from shrimp gumbo, black-eyed peas' salad, chili glazed salmon, to cornmeal waffles with apple cider syrup.
While Bryant doesn't shy away from popular favorites like fried chicken, she includes alternative options for eaters with dietary restrictions.
Afro-Vegan: Farm-Fresh African, Caribbean, and Southern Flavors Remixed
by Bryant Terry
Food activist and chef Bryant Terry offers perfectly seasoned vegan recipes from the African Diaspora that will impress even your most carnivorous dinner guests.
Terry combines ingredients from seemingly disparate regions like North Africa, the American South, and the Caribbean into delicious dishes like sweet potato and lima bean tagine, pomegranate peach BBQ sauce, and skillet cornbread with pecan dukkah.
"Afro-Vegan" even includes genre-diverse playlists to accompany Terry's recipes. My aunt's personal favorite is the savory grits with slow-cooked collard greens. You can listen to the accompanying song, "The Funk," here.
Get Cooking
Whether you're in recovery from cooking fears like me, or are just looking to expand your culinary confidence with dishes honoring Black heritage, these Black chefs are here to support you on your journey.Turn on some music, give yourself permission to make mistakes, and throw down for yourself or your loved ones. Glorious flavors await you.Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Kristen Fischer
It's going to be back-to-school time soon, but will children go into the classrooms?
The American Academy of Pediatrics (AAP) thinks so, but only as long as safety measures are in place.
The group's recent recommendations include social distancing protocol based on different grades. For example, it's more feasible to keep preschoolers in small groups (known as "cohorting") with the same teacher throughout the day. Older children should have desks 3 to 6 feet apart and wear masks.
They also say schools should limit unnecessary visitors to the buildings and utilize outdoor spaces for learning. The guidelines recommend safer bussing, hallway traffic monitoring, cafeteria use, cleaning, and screening protocols among other recommendations.
The American Federation of Teachers (AFT), National Education Association (NEA), and AASA, The School Superintendents Association, also voiced support for safe reopening measures.
The Centers for Disease Control and Prevention (CDC) has guidelines for reopening schools.
Despite calls for them to be revised by President Donald Trump, CDC Director Dr. Robert Redfield said they will not change, but the CDC will soon publish additional documents on symptom monitoring and mask usage.
But school administrators, parents, and teachers remain wary of going back to school full time as they fear becoming the site of super spreader events.
Keeping Schools Safe
What will safer schools look like?
In a JAMA article published last month, Dr. Joshua Sharfstein, a pediatrician and professor at the Johns Hopkins Bloomberg School of Public Health, outlined suggestions — many of which are similar to AAP's.
Remote learning protocols must stay in place, especially as some schools stagger home and in-building learning. If another shutdown needs to occur, children will rely on distance learning completely, so it must be easy to switch to, he said.
He suggested giving parents a daily checklist to document their child's health. Kids should be screened quickly on arrival and be given hygiene supplies. Maintenance staff should use appropriate PPE and have regular cleaning schedules. A notification system should be in place if a case is identified, Sharfstein recommended.
Erika Martin, PhD, an associate professor of public administration and policy at University at Albany, said nutrition assistance and health services should be included. She called for tutoring programs with virtual options as well as technology access.
Not all recommendations will be achievable for schools in certain areas, noted Lucy Sorensen, PhD, an assistant professor of public administration and policy at University at Albany.
"It may not be feasible to space desks six feet apart or have windows open in classrooms in a New York winter," Sorensen explained.
Other strategies to safeguard school communities can include high-intensity ultraviolet light, thermal cameras, and conferencing systems.
"Social distancing will be hard for students," said Tina M. Pascoe, a nurse and co-founder of Nurses for Day Care, who has been involved with efforts to keep day care centers open during the pandemic.
Limiting class size, and not having special activities that require students to leave the room, will be key. "This keeps students stay in one cohort or like a family unit," she told Healthline.
Supporting Staff
Teachers and staff will be affected by safeguarding measures, noted Rachel Widome, PhD, an associate professor of epidemiology and community health at University of Minnesota.
"In order for all of the in-school precautions to work well, we'll be asking a lot of teachers and staff," Widome told Healthline. In addition to their usual workload, they'll now be asked to monitor mask-wearing, ensure children are keeping distance, and be aware of any symptoms.
Along with Sharfstein, Widome called for an increase in financial support. More employees will likely be required so teachers and staff members can keep up with the added demands.
Should Kids Go Back?
While these guidelines may help get some schools to reopen, many people don't think children should go back to school over fears they could contract the disease and spread it to other vulnerable family members like grandparents, infant siblings, or their parents.
In a Pediatrics commentary, Dr. William V. Raszka, Jr., an infectious disease specialist at The University of Vermont Medical Center, argued that schools should open because school-aged children are far less important drivers of COVID-19 than adults.
But he says the risk and benefit is not equal among all students ages 5 to 18.
"Elementary schools are arguably higher priority for face-to-face schooling, since younger children are at lower risk for infection and transmission, and since parental supervision of younger children's distance learning may be particularly challenging," added Sorensen, who penned a June article in JAMA with reopening tips. "That means middle and high schools are more likely to emphasize distance learning."
Specific student populations, such as special education students and students with disabilities, would also benefit greatly from more time spent in face-to-face environments, Sorensen said.
What Parents Can Do
Parents should ask for and receive frequent updates from schools about plans for the fall. They should also be informed about plans if and when COVID infections are identified, Sharfstein said.
"I'd like to see parents investing now, during the summer, in doing things that can slow and stop the spread of the virus in their communities," Widome said.
"Now is a good time for kids to practice wearing masks and get used to them as they may be wearing them for longer stretches if school starts up in person," Widome suggested.
She recommends parents try different mask designs and materials to see what children are more comfortable wearing.
"If you are using cloth face coverings, it's good to have extras on hand," Widome added.
Parents should model healthy behavior at home and while out in public — another thing that could affect how well children adapt to reopening practices, Sorensen said.
"Children may want to know more about face coverings," added Lee Scott, chairwoman of the Educational Advisory Board at The Goddard School. "Dramatic play, such as creating or wearing a face covering, may help some children adjust to this concept." Schools can also show children photos of what faculty members look like in their masks so the students are familiar with that appearance.
Johns Hopkins University recently released its eSchool+ Initiative, a slew of resources surrounding education during the pandemic. These include a checklist for administrators, report on ethical considerations, and a tracker of state and local reopening plans.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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Through net metering programs, homeowners who have installed solar energy systems can get utility credits for any electricity their panels generate during the day that isn't used to power home systems. These credits can be "cashed in" to offset the cost of any grid electricity used at night.
Where net metering is available, solar panels have a shorter payback period and yield a higher return on investment. Without this benefit, you only save on power bills when using solar energy directly, and surplus generation is lost unless you store it in a solar battery. However, net metering gives you the option of selling any excess electricity that is not consumed within your home.
Generally, you will see more home solar systems in places with favorable net metering laws. With this benefit, going solar becomes an attractive investment even for properties with minimal daytime consumption. Homeowners can turn their roofs into miniature power plants during the day, and that generation is subtracted from their nighttime consumption.
What Is Net Metering?
Net metering is a billing arrangement in which surplus energy production from solar panels is tracked by your electricity provider and subtracted from your monthly utility bill. When your solar power system produces more kilowatt-hours of electricity than your home is consuming, the excess generation is fed back into the grid.
For homeowners with solar panels, the benefits of net metering include higher monthly savings and a shorter payback period. Utility companies also benefit, since the excess solar electricity can be supplied to other buildings on the same electric grid.
If a power grid relies on fossil fuels, net metering also increases the environmental benefits of solar power. Even if a building does not have an adequate area for rooftop solar panels, it can reduce its emissions by using the surplus clean energy from other properties.
How Net Metering Works
There are two general ways net metering programs work:
- The surplus energy produced by your solar panels is measured by your utility company, and a credit is posted to your account that can be applied to future power bills.
- The surplus energy produced by your solar panels is measured by your home's electricity meter. Modern power meters can measure electricity flow in both directions, so they tick up when you pull from the grid at night and count down when your solar panels are producing an excess amount of electricity.
In either scenario, at the end of the billing period, you will only pay for your net consumption — the difference between total consumption and generation. This is where the term "net metering" comes from.
How Does Net Metering Affect Your Utility Bill?
Net metering makes solar power systems more valuable for homeowners, as you can "sell" any extra energy production to your utility company. However, it's important to understand how charges and credits are managed:
- You can earn credits for your surplus electricity, but utility companies will not cut you a check for the power you provide. Instead, they will subtract the credits from your power bills.
- If your net metering credit during the billing period is higher than your consumption, the difference is rolled over to the next month.
- Some power companies will roll over your credit indefinitely, but many have a yearly expiration date that resets your credit balance.
With all of this in mind, it is possible to reduce your annual electricity cost to zero. You can accumulate credit with surplus generation during the sunny summer months, and use it during winter when solar generation decreases.
You will achieve the best results when your solar power system has just the right capacity to cover your annual home consumption. Oversizing your solar array is not recommended, as you will simply accumulate a large unused credit each year. In other words, you cannot overproduce and charge your power company each month.
Some power companies will let you pick the expiration date of your annual net metering credits. If you have this option, it's wise to set the date after winter has ended. This way, you can use all the renewable energy credits you accumulated during the summer.
Is Net Metering Available Near You?
Net metering offers a valuable incentive for homeowners to switch to solar power, but these types of programs are not available everywhere. Net metering laws can change depending on where you live.
In the U.S., there are mandatory net metering laws in 38 states and Washington, D.C. Most states without a mandate have power companies that voluntarily offer the benefit in their service areas. South Dakota and Tennessee are the only two states with no version of net metering or similar programs.
If net metering is available in your area, you will be credited for your surplus energy in one of two ways:
- Net metering at retail price: You get full credit for each kilowatt-hour sent to the grid. For example, if you're charged 16 cents per kWh consumed, you'll get a credit of 16 cents per kWh exported. This type of net metering is required by law in 29 states.
- Net metering at a reduced feed-in tariff: Surplus electricity sent to the grid is credited at a lower rate. For example, you may be charged 16 cents per kWh for consumption but paid 10 cents per kWh exported. Feed-in tariffs and other alternative programs are used in 17 of the states where retail-rate net metering is not mandatory.
Note: This is just a simplified example — the exact kWh retail price and solar feed-in tariff will depend on your electricity plan.
The Database of State Incentives for Renewables & Efficiency (DSIRE) is an excellent resource if you want to learn more about net metering and other solar power incentives in your state. You can also look for information about solar incentives by visiting the official websites of your state government and utility company.
Other Financial Incentives for Going Solar
Net metering policies are one of the most effective incentives for solar power. However, there are other financial incentives that can be combined with net metering to improve your ROI:
- The federal solar tax credit lets you claim 26% of your solar installation costs as a tax deduction. For example, if your solar installation had a cost of $10,000, you can claim $2,600 on your next tax declaration. This benefit is available everywhere in the U.S.
- State tax credits may also be available depending on where you live, and they can be claimed in addition to the federal incentive.
- Solar rebates are offered by some state governments and utility companies. These are upfront cash incentives subtracted directly from the cost of your solar PV system.
In addition to seeking out solar incentives available to you, you should compare quotes from multiple installers before signing a solar contract. This will ensure you're getting the best deal available and help you avoid overpriced offers and underpriced, low-quality installations. You can start getting quotes from top solar companies near you by filling out the 30-second form below.
Frequently Asked Questions: Solar Net Metering
Why is net metering bad?
When managed correctly, net metering is beneficial for electricity consumers and power companies. There have been cases in which power grids lack the capacity to handle large amounts of power coming from homes and businesses. However, this is an infrastructure issue, not a negative aspect of net metering itself.
In places with a high percentage of homes and businesses using solar panels, surplus generation on sunny days can saturate the grid. This can be managed by modernizing the grid to handle distributed solar power more effectively with load management and energy storage systems.
How does net metering work?
With net metering, any electricity your solar panels produce that isn't used to power your home is fed into your local power grid. Your utility company will pay you for this power production through credits that can be applied to your monthly energy bills.
Can you make money net metering?
You can reduce your power bills with net metering, using surplus solar generation to compensate for your consumption when you can't generate solar power at night and on cloudy days. However, most power companies will not pay you for surplus production once your power bill has dropped to $0. Normally, that credit will be rolled over, to be used in months where your solar panels are less productive.
On very rare occasions, you may be paid for the accumulated balance over a year. However, this benefit is offered by very few electric companies and is subject to limitations.
By Joni Sweet
If you get a call from a number you don't recognize, don't hit decline — it might be a contact tracer calling to let you know that someone you've been near has tested positive for the coronavirus.
Ignoring calls from contact tracers could put you at risk of unknowingly transmitting the virus to your loved ones.
It can even land you in legal hot water if you knowingly avoid contact tracers.
Earlier this month, officials in Rockland County, New York, sent subpoenas to eight people who refused to participate in contact tracing and threatened them with thousands of dollars in fines.
Hearing the phrase "You may have been exposed to the coronavirus" coming from the other end of the line can be scary, but it's important to stay on the phone. Here's what to expect if you get a call from a contact tracer.
Interviews With Contact Tracers
Contact tracing is a public health strategy that involves identifying everyone who may have been in contact with a person who has the coronavirus. Contact tracers collect information and provide guidance to help contain the transmission of disease.
It's been used during outbreaks of sexually transmitted infections (STIs), Ebola, measles, and now the coronavirus that causes COVID-19.
It starts when the local department of health gets a report of a confirmed case of the coronavirus in its community and gives that person a call. The contact tracer usually provides information on how to isolate and when to get treatment, then tries to figure out who else the person may have exposed.
"We ask who they've been in contact with in the 48 hours prior to symptom onset, or 2 days before the date of their positive test if they don't have symptoms," said Dr. Heidi Gullett, associate director of the Center for Community Health Integration at the Case Western Reserve University School of Medicine and medical director of the Cuyahoga County Board of Health in Ohio.
If the person with the coronavirus hasn't left their home much, it's a relatively straightforward process.
The interview can get a lot more involved if the person has been traveling, working outside the home, socializing, and seeing lots of other people. The person might need to review their calendar, create a timeline of everywhere they've been, and figure out how long they spent with different individuals.
"We're not concerned about every single contact with others, just the high-risk contacts, defined as being within 6 feet of someone else for 15 minutes or more," said Brian Labus, assistant professor of epidemiology and biostatistics at the University of Nevada, Las Vegas' School of Public Health and a member of Nevada Gov. Steve Sisolak's task force to advise on the scientific aspects of the COVID-19 pandemic.
The case interviews can take anywhere from 30 minutes to a few hours, depending on the complexity.
“You’ve Been Exposed”
After the case interview, contact tracers will get to work calling the folks who may have been exposed to the coronavirus by the person who tested positive.
"We give them recommendations about quarantining or isolating, getting tested, and what to do if they become sick. If they're not already sick, we still want them to self-quarantine so that they don't spread the disease to anyone else if they were to become sick," said Labus.
Generally, the contact tracer won't ask for additional contacts unless they happen to call someone who is sick or has a confirmed case of the virus. They will help ensure the contact has the resources they need to isolate themselves, if necessary. The contact tracer may continue to stay in touch with that person over the next 14 days.
"We follow the percentage of people that were contacts, then converted into being actual cases of the virus. It's an important marker to help us understand what kind of transmission happens in our community and how to control the virus," said Gullett.
Why You Should Participate (and What Happens If You Don’t)
A Lancet study from June 16, which looked at data from more than 40,000 people, found that COVID-19 transmission could be reduced by 64 percent through isolating those who have the coronavirus, quarantining their household, and contacting the people they may have exposed.
The combination strategy was significantly more effective than mass random testing or just isolating the sick person and members of their household.
However, contact tracing is only as effective as people's willingness to participate, and a small number of people who've contracted the coronavirus or were potentially exposed are reluctant to talk.
"Contact tracers have all been hung up on, cussed at, yelled at," said Gullet.
The hesitation to talk to contact tracers often stems from concerns over privacy — a serious issue in healthcare.
"These investigations are all conducted through health departments which have strict laws about what can and can't be shared. Protecting people's privacy is a core part of what we do, and we don't release the information you share to the public or tell other people about your medical history," said Labus.
The Federal Trade Commission has guidance on how you can protect your privacy and make sure you're speaking to a legitimate contact tracer. Remember: A contact tracer will never ask for your immigration status, Social Security number, or any sort of payment.
While legal action against people who refuse to talk to contact tracers (like the eight people who received subpoenas in Rockland County) is rare, it can happen. The bigger risk of avoiding these calls is the potential for you to miss out on important guidance about your own health, undermine your state's ability to reopen safely, and transmit the virus to others.
"If you're doing contact tracing and you're getting a bad filtering rate — meaning you're only getting in touch with a fraction of the people you try to contact — then the program isn't effective or useful. The coronavirus is extremely contagious, so missing a few cases can lead to an outbreak," said Dr. Bruce Y. Lee, professor of health policy and management at the City University of New York's Graduate School of Public Health & Health Policy.
"We shouldn't sit here and think that the only options are to ride it out or get a vaccine," he added. "There are other public health measures we can take, and contact tracing is one of them."
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Joe Leech
The human body comprises around 60% water.
It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
Although there's little science behind this specific rule, staying hydrated is important.
Here are 7 evidence-based health benefits of drinking plenty of water.
1. Helps Maximize Physical Performance
If you don't stay hydrated, your physical performance can suffer.
This is particularly important during intense exercise or high heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. However, it isn't uncommon for athletes to lose as much as 6–10% of their water weight via sweat.
This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and it may even reduce the oxidative stress that occurs during high intensity exercise. This isn't surprising when you consider that muscle is about 80% water.
If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.
Summary
Losing as little as 2% of your body's water content can significantly impair your physical performance.
2. Significantly Affects Energy Levels and Brain Function
Your brain is strongly influenced by your hydration status.
Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.
In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.
Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.
A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.
Many other studies, with subjects ranging from children to older adults, have shown that mild dehydration can impair mood, memory, and brain performance.
Summary
Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.
3. May Help Prevent and Treat Headaches
Dehydration can trigger headaches and migraine in some individuals.
Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.
What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.
A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms.
Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.
However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency.
Summary
Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.
4. May Help Relieve Constipation
Constipation is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.
Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.
Low water consumption appears to be a risk factor for constipation in both younger and older individuals.
Increasing hydration may help decrease constipation.
Mineral water may be a particularly beneficial beverage for those with constipation.
Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation.
Summary
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.
5. May Help Treat Kidney Stones
Urinary stones are painful clumps of mineral crystal that form in the urinary system.
The most common form is kidney stones, which form in the kidneys.
There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.
Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.
Water may also help prevent the initial formation of stones, but studies are required to confirm this.
Summary
Increased water intake appears to decrease the risk of kidney stone formation.
6. Helps Prevent Hangovers
A hangover refers to the unpleasant symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.
Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.
Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.
Summary
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.
7. Can Aid Weight Loss
Drinking plenty of water can help you lose weight.
This is because water can increase satiety and boost your metabolic rate.
Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.
The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories.
In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals.
The Bottom Line
Even mild dehydration can affect you mentally and physically.
Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Beth Ann Mayer
Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
Just like eating the same thing every day can get stale, so can doing one type of exercise. A few small tweaks can make a world of difference.
Regular walkers, or those avoiding the monotony of daily strolls altogether, can put a spring back in their step with some simple changes.
How to Rock Your Walk
Walking isn't just fun and healthy. It's accessible.
"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at Mercy Medical Center in Baltimore. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."
Want to up your walking game? Try the tips below.
Use Hand Weights
Cardio and strength training can go hand-in-hand when you add weights to your walk.
A 2019 study found that weight training is good for your heart, and research shows it reduces the risk of developing a metabolic disorder by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.
Rue suggests not carrying weights for your entire walk.
"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.
Make It a Circuit
As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.
Rue recommends avoiding ankle weights during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the Harvard Health Letter.
Find a Fitness Trail
Strength training isn't limited to weights. You can get stronger by simply using your body.
Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.
Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to find one.
Recruit a Friend
People who workout together stay healthy together.
One study showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.
Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like Strava have social networking features so you can get support from fellow exercisers.
Try Meditation
According to the 2017 National Health Interview Survey, published by the National Institutes of Health, meditation is on the rise, and for good reason.
Researchers found that mind-body relaxation practices can regulate inflammation, circadian rhythms, and glucose metabolism, as well as lower blood pressure.
"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.
You can also play a podcast or download an app like Headspace that has a library of guided meditations to practice while you walk.
Do Fartlek Walks
Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are high-intensity interval training (HIIT) workouts, which allow exercisers to accomplish more in less time.
One study showed that 10-minute interval training improved cardiometabolic health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.
Research also shows that HIIT workouts increase muscle oxidative capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.
Gradually Increase Pace
A faster walking pace is associated with a lower risk of chronic obstructive pulmonary disease (COPD) and respiratory diseases, according to a 2019 study.
Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.
"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."
Add Stairs
You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to decrease the risk of mortality and can easily add a bit more challenge to your walk.
If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.
Is Your Walk a True Cardio Workout?
Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to measure your heart rate using a monitor.
"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is typically calculated by 220 beats per minute minus your age.
You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.
"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."
Takeaway
By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.
Simply pick your favorite variation to add some spice to your next walk.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Alexandra Rowles
Oregano is a fragrant herb that's best known as an ingredient in Italian food.
However, it can also be concentrated into an essential oil that's loaded with antioxidants and powerful compounds that have proven health benefits.
Oregano oil is the extract and, although it's not as strong as the essential oil, it appears to be useful both when consumed or applied to the skin. Essential oils, on the other hand, are not meant to be consumed.
Interestingly, oregano oil is an effective natural antibiotic and antifungal agent, and it may help you lose weight and lower your cholesterol levels.
What Is Oregano Oil?
Botanically known as Origanum vulgare, oregano is a flowering plant from the same family as mint. It's often used as an herb to flavor food.
Although it's native to Europe, it now grows all over the world.
Oregano has been popular ever since the ancient Greek and Roman civilizations used it for medicinal purposes. In fact, the name oregano comes from the Greek words "oros," meaning mountain, and "ganos," meaning joy or delight.
The herb has also been used for centuries as a culinary spice.
Oregano essential oil is made by air-drying the leaves and shoots of the plant. Once they're dried, the oil is extracted and concentrated by steam distillation.
Oregano essential oil can be mixed with a carrier oil and applied topically. However, it should not be consumed orally.
Oregano oil extract, on the other hand, can be produced via several extraction methods using compounds like carbon dioxide or alcohol. It's widely available as a supplement and can often be found in pill or capsule form.
Oregano contains compounds called phenols, terpenes, and terpenoids. They have powerful antioxidant properties and are responsible for its fragrance:
- Carvacrol. The most abundant phenol in oregano, it has been shown to stop the growth of several different types of bacteria.
- Thymol. This natural antifungal can also support the immune system and protect against toxins.
- Rosmarinic acid. This powerful antioxidant helps protect against damage caused by free radicals.
These compounds are thought to underlie oregano's many health benefits.
Here are 9 potential benefits and uses of oregano oil.
1. Natural Antibiotic
Oregano and the carvacrol it contains may help fight bacteria.
The Staphylococcus aureus bacterium is one of the most common causes of infection, resulting in ailments like food poisoning and skin infections.
One particular study looked at whether oregano essential oil improved the survival of 14 mice infected with Staphylococcus aureus.
It found that 43% of the mice given oregano essential oil lived past 30 days, a survival rate nearly as high as the 50% survival rate for mice that received regular antibiotics.
Research has also shown that oregano essential oil may be effective against some potentially antibiotic-resistant bacteria.
This includes Pseudomonas aeruginosa and E. coli, both of which are common causes of urinary and respiratory tract infections.
Although more human studies on the effects of oregano oil extract are needed, it contains many of the same compounds as oregano essential oil and may offer similar health benefits when used as a supplement.
SUMMARY
One mouse study found oregano essential oil to be almost as effective as antibiotics against common bacteria, though much more research is needed.
2. May Help Lower Cholesterol
Studies have shown that oregano oil may help lower cholesterol.
In one study, 48 people with mildly high cholesterol were given diet and lifestyle advice to help lower their cholesterol. Thirty-two participants were also given 0.85 ounces (25 mL) of oregano oil extract after each meal.
After 3 months, those given the oregano oil had lower LDL (bad) cholesterol and higher HDL (good) cholesterol, compared with those who were just given diet and lifestyle advice.
Carvacrol, the main compound in oregano oil, has also been shown to help lower cholesterol in mice that were fed a high fat diet over 10 weeks.
The mice given carvacrol alongside the high fat diet had significantly lower cholesterol at the end of the 10 weeks, compared with those that were just given a high fat diet.
The cholesterol-lowering effect of oregano oil is thought to be the result of the phenols carvacrol and thymol.
SUMMARY
Studies have shown that oregano may help lower cholesterol in people and mice with high cholesterol. This is thought to be the result of the compounds carvacrol and thymol.
3. Powerful Antioxidant
Antioxidants help protect the body from damage caused by free radicals.
It's thought that free radical damage plays a role in aging and the development of some diseases, such as cancer and heart disease.
Free radicals are everywhere and a natural product of metabolism.
However, they can build up in the body through exposure to environmental factors, such as cigarette smoke and air pollutants.
One older test-tube study compared the antioxidant content of 39 commonly used herbs and found that oregano had the highest concentration of antioxidants.
It found that oregano contained 3–30 times the levels of antioxidants in the other herbs studied, which included thyme, marjoram, and St. John's wort.
Gram per gram, oregano also has 42 times the antioxidant level of apples and 4 times that of blueberries. This is thought to be mostly due to its rosmarinic acid content.
Because oregano oil extract is very concentrated, you need much less oregano oil to reap the same antioxidant benefits as you would from fresh oregano.
SUMMARY
Fresh oregano has a very high antioxidant content. In fact, it's much higher than that of most fruits and vegetables, gram per gram. The antioxidant content is concentrated in oregano oil.
4. Could Help Treat Yeast Infections
Yeast is a type of fungus. It can be harmless, but overgrowth can result in gut problems and infections, such as thrush.
The most well-known yeast is Candida, which is the most common cause of yeast infections worldwide.
In test-tube studies, oregano essential oil has been found to be effective against five different types of Candida, such as those that cause infections in the mouth and vagina. In fact, it was more effective than any other essential oil tested.
Test-tube studies have also found that carvacrol, one of the main compounds of oregano oil, is very effective against oral Candida.
High levels of the yeast Candida have also been associated with some gut conditions, such as Crohn's disease and ulcerative colitis.
A test-tube study on the effectiveness of oregano essential oil on 16 different strains of Candida concluded that oregano oil may be a good alternative treatment for Candida yeast infections. However, more research is needed.
SUMMARY
Test-tube studies have shown that oregano essential oil is effective against Candida, the most common form of yeast.
5. May Improve Gut Health
Oregano may benefit gut health in a number of ways.
Gut symptoms like diarrhea, pain, and bloating are common and can be caused by gut parasites.
One older study gave 600 mg of oregano oil to 14 people who had gut symptoms as a result of a parasite. After daily treatment for 6 weeks, all participants experienced a reduction in parasites, and 77% were cured.
Participants also experienced a reduction in gut symptoms and tiredness associated with the symptoms.
Oregano may also help protect against another common gut complaint known as "leaky gut." This happens when the gut wall becomes damaged, allowing bacteria and toxins to pass into the bloodstream.
In a study on pigs, oregano essential oil protected the gut wall from damage and prevented it from becoming "leaky." It also reduced the number of E. coli bacteria in the gut.
SUMMARY
Oregano oil may benefit gut health by killing gut parasites and protecting against leaky gut syndrome.
6. May Have Anti-Inflammatory Properties
Inflammation in the body is linked to a number of adverse health effects.
Research has shown that oregano oil may reduce inflammation.
One mouse study found that oregano essential oil, along with thyme essential oil, reduced inflammatory markers in those that had artificially induced colitis.
Carvacrol, one of the key components in oregano oil, has also been shown to reduce inflammation.
One study directly applied different concentrations of carvacrol to the swollen paws or ears of mice. Carvacrol reduced paw and ear swelling by 35–61% and 33–43%, respectively.
SUMMARY
Oregano oil and its components may help reduce inflammation in mice, though human studies are needed.
7. Could Help Relieve Pain
Oregano oil has been investigated for its painkilling properties.
One older study in mice tested standard painkillers and essential oils, including oregano essential oil, for their ability to relieve pain.
It found that oregano essential oil significantly reduced pain in mice, exerting effects similar to those of the commonly used painkillers fenoprofen and morphine.
The research proposed these results were likely due to the carvacrol content of oregano.
A similar study found that oregano extract reduced pain in rats, and that the response was dose-dependent, meaning the more oregano extract the rats consumed, the less pain they appeared to feel.
SUMMARY
Oregano oil may significantly reduce pain in mice and rats, exerting pain-relieving effects similar to those of some commonly used medications.
8. May Have Cancer-Fighting Properties
A few studies have indicated that carvacrol, one of the compounds of oregano oil, may have cancer-fighting properties.
In test-tube studies on cancer cells, carvacrol has demonstrated promising results against lung, liver, and breast cancer cells.
It has been found to inhibit cell growth and cause cancer cell death.
Although this is promising research, no studies have been carried out on people, so more research is needed.
SUMMARY
Preliminary studies have shown that carvacrol — the most abundant compound in oregano oil — inhibits cancer cell growth and causes cell death in lung, liver, and breast cancer cells.
9. May Help You Lose Weight
Thanks to oregano's carvacrol content, oregano oil may aid weight loss.
In one study, mice were fed either a normal diet, high fat diet, or high fat diet with carvacrol. Those given carvacrol alongside their high fat diet gained significantly less weight and body fat than those just given a high fat diet.
Furthermore, carvacrol appeared to reverse the chain of events that can lead to the formation of fat cells.
More research is needed to demonstrate that oregano oil has a role in weight loss, but it may be worth trying as part of a healthy diet and lifestyle.
SUMMARY
Oregano oil may be beneficial for weight loss through the action of carvacrol, though human studies are needed.
How to Use Oregano Oil
Oregano oil extract is widely available in capsule and tablet form. It can be bought from most health food shops or online.
Because the strength of oregano supplements can vary, it's important to read the directions on the individual packet for instructions on how to use the product.
Oregano essential oil is also available and can be diluted with a carrier oil and applied topically. Note that no essential oil should be ingested.
There's no standard effective dose of oregano essential oil. However, it's often mixed with around 1 teaspoon (5 mL) of olive oil per drop of oregano essential oil and applied directly to the skin.
Like other essential oils, keep in mind that oregano essential oil should not be consumed orally.
If you're interested in taking oregano oil extract but currently taking prescription medications, make sure to consult your healthcare provider before adding it to your regimen.
In addition, oregano oil extract is not generally recommended for women who are pregnant or breastfeeding.
SUMMARY
Oregano oil extract can be purchased in pill or capsule form and taken orally. Oregano essential oil is also available and can be diluted with a carrier oil and applied to the skin.
The Bottom Line
Oregano oil extract and oregano essential oil are both relatively cheap and readily available.
Oregano is higher in antioxidants than most fruits and vegetables, and it's packed full of powerful compounds called phenols.
Oregano also contains compounds that may be effective against bacterial and fungal infections, inflammation, and pain, among other conditions.
Overall, it appears to have several health benefits and may be useful as a natural treatment for some common health complaints.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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Unhealthy foods play a primary role in many people gaining weight and developing chronic health conditions, more now than ever before.
Surprisingly, people consider some of these foods healthy.
Here are 15 "health foods" that are really junk foods in disguise.
1. Processed ‘Low-Fat’ and ‘Fat-Free’ Foods
The "war" on saturated fat could be considered one of the most misguided decisions in the history of nutrition.
It was based on weak evidence, which has now been completely debunked.
When this discussion started, processed food manufacturers jumped on the bandwagon and started removing the fat from foods.
But there's a huge problem. Food doesn't taste well when the fat has been removed. That's why they added a lot of sugar to compensate.
Saturated fat is harmless, but added sugar is incredibly harmful when consumed in excess.
The words "low fat" or "fat free" on packaging usually means that it's a highly processed product that's loaded with sugar.
2. Most Commercial Salad Dressings
Vegetables are incredibly healthy.
The problem is that they often don't taste very good on their own.
That's why many people use dressings to add flavor to their salads, turning these bland meals into delicious treats.
But many salad dressings are actually loaded with unhealthy ingredients like sugar, vegetable oils, and trans fats, along with various artificial chemicals.
Although vegetables are good for you, eating them with a dressing high in harmful ingredients negates any health benefit you get from the salad.
Check the ingredients list before you use a salad dressing or make your own using healthy ingredients.
3. Fruit Juices … Which Are Basically Just Liquid Sugar
A lot of people believe fruit juices are healthy.
They must be because they come from fruit, right?
But most fruit juice you find in the grocery store isn't really fruit juice.
Sometimes they don't have any actual fruit in them, just chemicals that taste like fruit. What you're drinking is basically fruit-flavored sugar water.
That being said, even if you're drinking 100% quality fruit juice, it's still not the best choice.
Fruit juice is like fruit, except with all the good stuff (like the fiber) taken out. The main thing left of the actual fruit is the sugar.
Fruit juice actually contains a similar amount of sugar as a sugar-sweetened beverage.
4. ‘Heart-Healthy’ Whole Wheat
Most "whole wheat" products aren't really made from whole wheat.
The grains have been pulverized into very fine flour, which causes them to raise blood sugar just as fast as their refined counterparts.
In fact, whole wheat bread can have a similar glycemic index as white bread.
But even true whole wheat may be a bad idea because modern wheat is unhealthy compared to the wheat our grandparents ate.
Around 1960, scientists modified the genes in wheat to increase the yield. Modern wheat is less nutritious and has some properties that make it much worse for people who have a gluten intolerance.
There are also studies showing that modern wheat may cause inflammation and increased cholesterol levels, at least when compared to the older varieties.
Wheat may have been a relatively healthy grain back in the day, but the stuff most people are eating today should be consumed with caution.
5. Cholesterol-Lowering Phytosterols
Phytosterols are nutrients that are basically like plant versions of cholesterol.
Some studies have shown that they can lower blood cholesterol in humans.
For this reason, they're often added to processed foods that are then marketed as "cholesterol lowering" and claimed to help prevent heart disease.
However, studies have shown that despite lowering cholesterol levels, phytosterols have negative effects on the cardiovascular system and may even increase the risk of heart disease and death.
People with phytosterolaemia (a genetic condition that raises plant sterol level in blood) are more susceptible to the negative effects of phytosterols.
6. Margarine
Butter was labeled a bad food choice in the past because of its high saturated fat content.
Various health experts started promoting margarine instead.
Back in the day, margarine used to be high in trans fats. These days, it has fewer trans fats than before, but it's still loaded with refined vegetable oils.
Not surprisingly, the Framingham Heart Study showed that people who replace butter with margarine are actually more likely to die from heart disease.
If you want to improve your health, try to eat real butter (preferably grass fed), and avoid margarine with trans fat. Trans-fat-free margarine has become more available in recent years.
Always read nutrition facts carefully and limit products that contain trans fat.
Recommending trans fat-laden margarine instead of natural butter may be considered some of the worst nutrition advice in history.
7. Sports Drinks
Sports drinks were designed with athletes in mind.
They contain electrolytes (salts) and sugar, which can be useful for athletes in many cases.
However, most people don't need additional salt or liquid sugar in their diet.
Although often considered "less bad" than sugary soft drinks, there's really no fundamental difference in the two, except the sugar content in sports drinks is sometimes slightly lower.
It's important to stay hydrated, especially when working out, but most people will be better off sticking to plain water.
8. Low-Carb Junk Foods
Low carb diets have been incredibly popular for many decades.
In the past 12 years, studies have confirmed that these diets are an effective way to lose weight and improve health.
However, food manufacturers have caught up on the trend and brought various low carb "friendly" processed foods to the market.
This includes highly processed foods like the Atkins bars. If you take a look at the ingredients list, you see that there's no real food in them, just chemicals and highly refined ingredients.
These products can be consumed occasionally without compromising the metabolic adaptation that comes with low carb eating.
However, they don't really nourish your body. Even though they're technically low carb, they're still unhealthy.
9. Agave Nectar
Given the known harmful effects of sugar, people have been looking for alternatives.
One of the more popular "natural" sweeteners is agave nectar, which is also called agave syrup.
You'll find this sweetener in all sorts of "healthy foods," often with attractive claims on the packaging.
The problem with agave is that it's no better than regular sugar. In fact, it's much worse.
One of the main problems with sugar is that it has excessive amounts of fructose, which can cause severe metabolic problems when consumed in excess.
Sugar is about 50% fructose and 55% high fructose corn syrup, but agave contains even more — up to 70-90%.
Therefore, gram for gram, agave is even worse than regular sugar.
"Natural" doesn't always equal healthy. Whether agave should even be considered natural is debatable.
10. Vegan Junk Foods
Vegan diets are very popular these days, often due to ethical and environmental reasons.
However, many people promote vegan diets for the purpose of improving health.
There are many processed vegan foods on the market, often sold as convenient replacements for non-vegan foods.
Vegan bacon is one example.
But it's important to keep in mind that these are usually highly processed, factory made products that are bad for almost anyone, including people who are vegan.
11. Brown Rice Syrup
Brown rice syrup, also known as rice malt syrup, is a sweetener that's mistakenly assumed to be healthy.
It's made by exposing cooked rice to enzymes that break down the starch into simple sugars.
Brown rice syrup contains no refined fructose, just glucose.
The absence of refined fructose is good, but rice syrup has a glycemic index of 98, which means that the glucose in it will spike blood sugar extremely fast.
Rice syrup is also highly refined and contains almost no essential nutrients. In other words, it's considered "empty" calories.
Some concerns have been raised about arsenic contamination in this syrup, which is another reason to be extra careful with this sweetener.
There are other sweeteners out there, including low calorie sweeteners like:
In general, try to use all sweeteners wisely and follow recommended serving sizes.
12. Processed Organic Foods
Unfortunately, the word "organic" has become a typical marketing buzzword in many instances.
Food manufacturers have found all sorts of ways to make the same products, except with ingredients that happen to be organic.
This includes ingredients like organic raw cane sugar, which is basically 100% identical to regular sugar. It's still just glucose and fructose with little to no nutrients.
In many cases, the difference between an ingredient and its organic counterpart is next to none.
Processed foods that happen to be labeled organic aren't necessarily healthy. Always check the label to see what's inside.
13. Vegetable Oils
We're often advised to eat seed and vegetable oils, which includes soybean oil, canola oil, grapeseed oil, and numerous others.
This recommendation is based on the fact that these oils have been shown to lower blood cholesterol levels, at least in the short term.
However, it's important to keep in mind that blood cholesterol is a risk factor. It's not a disease in itself.
Even though vegetable oils can help improve a risk factor, there's no guarantee that they'll help prevent actual health outcomes like heart attacks or death, which is what really counts.
In fact, several controlled trials have shown that despite lowering cholesterol, these oils can increase the risk of developing heart disease and memory impairment.
It's important to eat healthy, natural fats like butter, coconut oil and olive oil in moderation.
Also, follow the recommended serving size, but limit processed vegetable oils as if your health depended on it, which it does.
14. Gluten-Free Junk Foods
According to a 2013 survey, about a third of people in the United States are actively trying to limit or avoid gluten.
Many experts believe this is unnecessary, but the truth is, gluten, especially from modern wheat, can be problematic for a lot of people.
Not surprisingly, the food manufacturers have brought all sorts of gluten-free foods to the market.
The problem with these foods is that they usually have the same negative effects on your body as their gluten-containing counterparts, if not worse.
These are highly processed foods containing few nutrients and often made with refined starches that can lead to very rapid spikes in blood sugar.
Try to choose foods that are naturally gluten free, like plants and animals, not gluten-free processed foods.
Gluten-free junk food is still junk food.
15. Most Processed Breakfast Cereals
The way some breakfast cereals are marketed can be deceiving.
Many of them, including those that are marketed toward children, have various health claims listed on the box.
This includes claims like "whole grain" or "low fat" that may be misleading.
This is especially true when you look at the ingredients list and see that these products mostly contain:
- refined grains
- sugar
- artificial chemicals
It's important to always review product packaging to confirm what you're actually putting in your body and whether it's healthy for you.
Truly healthy foods are whole, single-ingredient foods. Their health benefits speak for them.
Real food doesn't even need an ingredients list, because real food is the ingredient.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
By Kelli McGrane
Oat milk is popping up at coffee shops and grocery stores alike, quickly becoming one of the trendiest plant-based milks.
In its simplest form, it's made by soaking oats, blending them with water, and straining out the oats. Yet, many companies add ingredients like sweeteners, oils, thickeners, and stabilizers to alter the product's taste, texture, and shelf life.
Since many people prefer to avoid these additives, Healthline evaluated the healthiest oat milks based on the following criteria:
- quality of ingredients
- few — if any — added ingredients, such as stabilizers, thickeners, gums, sugars, colors, and flavors
- taste and texture
Here are the 14 best oat milks of 2020.
Pricing Guide
General price ranges are indicated below with dollar signs ($ to $$). One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.
Generally, prices range from $0.08–$0.56 per ounce (30 mL), or $3.99–$44.99 per package, though this may vary depending on where you shop.
Pricing guide
- $ = under $0.10 per ounce (30 mL)
- $ = $0.10–$0.50 per ounce (30 mL)
- $$ = over $0.50 per ounce (30 mL)
1. Best Overall: Oatly Original Oatmilk
Price: $
The Swedish company Oatly, considered the original oat milk manufacturer, has become increasingly popular in the United States.
Its thick, creamy texture, slight sweetness, and versatility for baking and drinking alike make it the best overall option on the market.
Its Original Oatmilk product owes its rich consistency to non-GMO, expeller-pressed rapeseed oil, also known as canola oil in the United States.
As it's less processed than most seed oils, Oatly's rapeseed oil likely retains more of its beneficial nutrients, including vitamin E and omega-3 and -6 fatty acids.
Just 1 cup (240 mL) of Oatly Original Oatmilk provides:
- Calories: 120
- Fat: 5 grams
- Saturated fat: 0.5 grams
- Carbs: 16 grams
- Fiber: 2 grams
- Sugar: 7 grams
- Protein: 3 grams
- Calcium: 20% of the Daily Value (DV)
- Vitamin B12: 50% of the DV
- Vitamin D: 25% of the DV
The vitamin B12 content is particularly notable, as this essential vitamin is sometimes lacking in vegan and vegetarian diets.
While Oatly doesn't add sugar to its products, oat milk contains small amounts of natural sugars from oat starches that are broken down during the manufacturing process.
This is true for many other oat milk products on this list.
Shop for Oatly Original Oatmilk online.
2. Best Budget Option: Silk Oat Yeah Oatmilk (Plain)
Price: $
Silk's Oat Yeah Oatmilk is one of the cheapest oat milk products that's widely available.
Its balanced flavor isn't overly sweet, and its smooth texture resembles that of soy milk. Thus, it's great for drinking on its own, as well as using in cooking and baking.
Just 1 cup (240 mL) of Silk's plain Oat Yeah Oatmilk offers:
- Calories: 80
- Fat: 3 grams
- Saturated fat: 0 grams
- Carbs: 11 grams
- Fiber: 1 gram
- Sugar: 4 grams
- Protein: 2 grams
- Calcium: 35% of the DV
- Vitamin B12: 100% of the DV
- Vitamin D: 20% of the DV
As you can see, a single serving packs all of your daily vitamin B12 needs. What's more, its ratio of calcium and vitamin D is similar to what's found in fortified dairy milk.
While Silk Oat Yeah Oatmilk harbors more ingredients and additives than many other products on this list, it's still one of the best options for the price.
Shop for plain Silk Oat Yeah Oatmilk online.
3. Best Gluten-Free: Oatly Low Fat Oatmilk
Price: $
While several oat milk companies claim to be gluten-free, Oatly is currently the only major brand in the United States that's been certified gluten-free by the Gluten-Free Certification Organization (GFCO).
What's more, their low fat oatmilk has a relatively short ingredient list that's free of added gums and thickeners. Unlike other Oatly products, it doesn't contain added oils.
One cup (240 mL) provides:
- Calories: 91
- Fat: 1 gram
- Saturated fat: 0 grams
- Carbs: 16 grams
- Fiber: 2 grams
- Sugar: 7 grams
- Protein: 3 grams
- Calcium: 20–25% of the DV
- Phosphorus: 20–25% of the DV
- Vitamin A: 20–25% of the DV
- Vitamin B12: 50% of the DV
- Vitamin D: 20–25% of the DV
Unlike Oatly's Original product, their low fat option is thinner and closer in consistency to low fat dairy milk.
Shop for Oatly Low Fat Oatmilk online.
4–5. Best Organic Oat Milks
While all types of oats are nutritious, whole grain foods, some people are concerned about chemical pesticides and fertilizers used on conventional oat crops.
Levels of chemical residues on oats regularly test below the safety limits set by the Environmental Protection Agency (EPA). Still, organic oats are less likely to contain high levels of these residues.
4. Oatsome Oat Milk Original
Price: $
Oatsome Oat Milk Original is not only organic but also free of gums, thickeners, and stabilizers.
Just 1 cup (240 mL) provides:
- Calories: 130
- Fat: 3 grams
- Saturated fat: 0 grams
- Carbs: 21 grams
- Fiber: 0 grams
- Sugar: 13 grams
- Protein: 2 grams
- Calcium: 20% of the DV
- Riboflavin (vitamin B6): 40% of the DV
- Vitamin B12: 40% of the DV
- Vitamin D: 10% of the DV
While lauded for its creamy texture, it's one of the more expensive options on the market.
Shop for Oatsome Oat Milk Original online.
5. Pacific Foods Original Oat Plant-Based Beverage, Reduced Sugar
Price: $
Pacific Foods is a respected food company that uses as many locally sourced and organic ingredients as possible.
Their organic, reduced sugar oat original plant-based beverage is certified organic and non-GMO. Additionally, it has a minimal ingredient list that's free of added sugars.
Just 1 cup (240 mL) provides:
- Calories: 130
- Fat: 2.5 grams
- Saturated fat: 0.5 grams
- Carbs: 23 grams
- Fiber: less than 1 gram
- Sugar: 3 grams
- Protein: 4 grams
This organic oat beverage also has a mild, slightly sweet flavor that's a bit thinner than other oat milk options. As a result, it's best enjoyed on its own as a beverage or used in cooking and baking.
While one of the lowest sugar options, some reviewers find the beverage to have a slightly gritty texture.
Shop for Pacific Foods Original Oat Plant-Based Beverage, Reduced Sugar online.
6–7. Best Oat Milks for Drinking
The best oat milks for drinking are creamy — but not too thick — and aren't overly sweet.
6. Planet Oat Original
Price: $
If you like the consistency of 2% milk, Planet Oat Original is a great choice because it's free of added oils and quite low in natural sugars.
A single cup (240 mL) offers:
- Calories: 90
- Fat: 1.5 grams
- Saturated fat: 0 grams
- Carbs: 19 grams
- Fiber: 2 grams
- Sugar: 4 grams
- Protein: 2 grams
- Calcium: 25% of the DV
- Vitamin D: 20% of the DV
Like Oatly, Planet Oat uses a stabilizer called dipotassium phosphate that the Food and Drug Administration (FDA) deems safe.
However, frequent intake of foods containing this additive may harm kidney health, especially in people with pre-existing kidney disease.
While small amounts of dipotassium phosphate shouldn't be concerning, you may want to choose a different oat milk if you have kidney issues.
Shop for Planet Oat original oatmilk online.
7. Califia Farms Unsweetened Oatmilk
Price: $
Califia Farms Unsweetened Oatmilk isn't overly sweet and strikes the right balance between smooth and creamy.
As it tends to separate when added to coffee, it's best consumed on its own or with cereal.
Just 1 cup (240 mL) contains:
- Calories: 130
- Fat: 7 grams
- Saturated fat: 1 gram
- Carbs: 15 grams
- Fiber: 0 grams
- Sugar: 4 grams
- Protein: 2 grams
- Calcium: 20% of the DV
Although this oat milk is free of gums and stabilizers, it's higher in fat than many other products.
This fat comes from sunflower oil, which is high in omega-6 fatty acids.
Research suggests that diets high in omega-6s but low in omega-3s may increase chronic inflammation in your body. Over time, this may raise your risk of chronic ailments like heart disease, arthritis, and diabetes.
If you choose this oat milk, you may want to limit your intake of other vegetable oils high in omega-6s, such as soybean, safflower, cottonseed, and corn oil.
Shop for Califia Farms Unsweetened Oatmilk online.
8–9. Best Oat Milks for Coffee
Many oat milk brands offer barista blends designed to steam and froth for drinks like lattés and cappuccinos.
These products are often creamier than regular oat milks to provide a gourmet, coffee-shop quality.
8. Califia Farms Oat Barista Blend
Price: $
While Califia Farms' unsweetened product isn't the best for coffee, its Barista Blend gets great reviews for its frothing ability and sweet, oaty flavor.
Notably, it's also free of gums and stabilizers.
One cup (240 mL) contains:
- Calories: 130
- Fat: 7 grams
- Saturated fat: 0.5 grams
- Carbs: 14 grams
- Fiber: 2 grams
- Sugar: 3 grams
- Protein: 1 gram
Shop for Califia Farms Oat Barista Blend online.
9. Minor Figures Oat Milk Barista
Price: $
Created by baristas in London, Minor Figures Oat Milk Barista is designed to be great for foaming or steaming.
It works well for your morning latté but can also be used in baking and even poured over cereal, as its texture isn't overly thick.
Additionally, it's free of gums, thickeners, and stabilizers.
Just 1 cup (240 mL) offers:
- Calories: 116
- Fat: 5 grams
- Saturated fat: 0.5 grams
- Carbs: 23 grams
- Fiber: 0 grams
- Sugar: 11 grams
- Protein: 0.5 grams
10–11. Best for Cooking and Baking
While most oat milks can be used for cooking and baking, some are better than others due to their thickness and flavor.
10. Elmhurst Unsweetened Milked Oats
Price: $
Elmhurst Unsweetened Milked Oats is a low sugar, mild oat milk that's made with just filtered water, oats, and salt.
It's not ideal for drinking or adding to coffee since it's thinner than many other oat milks. Keep in mind that some consumers mention a slight gritty texture.
Still, it's one of the best options if you're used to baking or cooking with skim or low fat dairy milk.
Only 1 cup (240 mL) contains:
- Calories: 80
- Fat: 1.5 grams
- Saturated fat: 0 grams
- Carbs: 14 grams
- Fiber: 2 grams
- Sugar: 1 gram
- Protein: 4 grams
Shop for Elmhurst Unsweetened Milked Oats online.
11. Chobani Plain Extra Creamy Oat Milk
Price: $
Unlike Elmhurst's product above, Chobani's Plain Extra Creamy Oat Milk has a consistency much closer to whole milk.
Its slightly sweet taste and thick, creamy texture add a rich mouthfeel and flavor to baked goods. It can also help thicken soups.
While it contains a small number of additives, it uses organic oats and doesn't have artificial flavors or preservatives.
One cup (240 mL) provides:
- Calories: 120
- Fat: 9 grams
- Saturated fat: 0.5 grams
- Carbs: 11 grams
- Fiber: 2 grams
- Sugar: 8 grams
- Protein: 2 grams
Shop for Chobani Plain Extra Creamy Oat Milk online.
12–13. Best Flavored
Flavored varieties like chocolate or vanilla oat milk can make nice treats or desserts, though you should keep in mind that they're often high in sugar.
These flavored options are lower in sugar than many of their competitors.
12. Elmhurst Milked Oats Chocolate
Price: $
Elmhurst Milked Oats Chocolate is your best bet if you're looking for a plant-based chocolate milk.
One serving offers just 4 grams of sugar from natural cane sugar.
Elmhurst's chocolate product doesn't contain any added gums, thickeners, or stabilizers. Instead, it's made from just six basic ingredients — water, oats, cane sugar, cocoa powder, natural flavors, and salt.
Just 1 cup (240 mL) provides:
- Calories: 110
- Fat: 2 grams
- Saturated fat: 0.5 grams
- Carbs: 19 grams
- Fiber: 3 grams
- Sugar: 4 grams
- Protein: 3 grams
Shop for Elmhurst Milked Oats Chocolate online.
13. Planet Oat Vanilla Oatmilk
Price: $
Plant Oats Vanilla Oatmilk has a distinct vanilla flavor without any added sugars — just naturally occurring oat sugar.
One cup (240 mL) contains:
- Calories: 90
- Fat: 1.5 grams
- Saturated fat: 0 grams
- Carbs: 19 grams
- Fiber: 2 grams
- Sugar: 4 grams
- Protein: 2 grams
Keep in mind that this product has a few additives, such as gellan gum and dipotassium phosphate.
14. Best Blended Option: Mooala Organic Coconut Oat Milk
Price: $
Mooala is a Texas-based company with a line of dairy-free milk alternatives, including their Coconut Oat Milk.
Its consistency is similar to 2% milk, and its hint of coconut differentiates it from most products on the market. It's also one of the only sugar-free options available.
Moreover, the product doesn't need any added oils to make it rich and smooth because it contains coconut cream.
Organic oats, organic cinnamon, sea salt, calcium carbonate, and gellan gum are also on the ingredient list.
One cup (240 mL) provides:
- Calories: 50
- Fat: 3.5 grams
- Saturated fat: 3 grams
- Carbs: 5 grams
- Fiber: 3 grams
- Sugar: 0 grams
- Protein: 1 gram
- Calcium: 30% of the DV
Shop for Mooala organic coconut oat milk online.
A Note on Availability
As of this article's publication, the product above is sold out. If you're interested in this oat milk, continue to check the link above for the latest availability information from the retailer.
How to Choose a Healthy Oat Milk Product
When looking for a healthy oat milk product, it's important to take a look at the ingredient list.
Ideally, opt for a product with a short ingredient list that's low in both added sugar and additives like thickeners, stabilizers, gums, and artificial flavorings and colors.
Keep in mind that many oat milks contain natural sugars because oats' starches are broken down by enzymes during the manufacturing process.
Finally, if you have a gluten allergy or intolerance, only choose products that are certified gluten-free. While oats are naturally gluten-free, there's still a risk of cross-contamination with other grains.
The Bottom Line
Oat milk is a popular plant-based beverage that's enjoyed for its slightly sweet, oaty flavor and creamy consistency.
While numerous options abound, the healthiest ones tend to be low in sugar and additives.
It's also surprisingly easy and inexpensive to make oat milk at home.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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Keeping your lungs healthy is essential to feeling your best. Yet, common factors, including exposure to cigarette smoke and environmental toxins, as well as eating an inflammatory diet, can take a toll on this pair of important organs.
What's more, common conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect your quality of life.
However, research has shown that lifestyle modifications, including following a nutrient-rich diet, can help protect your lungs and even reduce lung damage and symptoms of disease.
What's more, specific nutrients and foods have been identified to be particularly beneficial for lung function.
Here are 20 foods that may help boost lung function.
1. Beets and Beet Greens
The vibrantly colored root and greens of the beetroot plant contain compounds that optimize lung function.
Beetroot and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake.
Beetroot supplements have been shown to improve physical performance and lung function in people with lung conditions, including COPD and pulmonary hypertension, a disease that causes high blood pressure in the lungs.
Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — all of which are essential to lung health.
2. Peppers
Peppers are amongst the richest sources of vitamin C, a water-soluble nutrient that acts as a powerful antioxidant in your body. Getting enough vitamin C is especially important for those who smoke.
In fact, due to the damaging effects of cigarette smoke on your body's antioxidant stores, it's recommended that people who smoke consume an extra 35 mg of vitamin C per day.
However, many studies show that smokers may benefit from higher doses of vitamin C and that smokers with high vitamin C intake have better lung function than those with lower vitamin C intake.
Consuming just one medium-sized (119-gram) sweet red pepper delivers 169% of the recommended intake for vitamin C.
3. Apples
Research has shown that regularly eating apples may help promote lung function.
For example, studies show that apple intake is associated with a slower decline in lung function in ex-smokers. Additionally, consuming five or more apples per week is associated with greater lung function and a reduced risk of developing COPD.
Apple intake has also been linked to a lower risk of asthma and lung cancer. This may be due to the high concentration of antioxidants in apples, including flavonoids and vitamin C.
4. Pumpkin
The brightly colored flesh of pumpkins contains a variety of lung-health-promoting plant compounds. They're especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties.
Studies show that having higher blood levels of carotenoids is associated with better lung function in both older and younger populations.
People who smoke may significantly benefit from consuming more carotenoid-rich foods like pumpkin.
Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants than nonsmokers, which can harm lung health.
5. Turmeric
Turmeric is often used to promote overall health due to its potent antioxidant and anti-inflammatory effects. Curcumin, the main active component in turmeric, may be especially beneficial for supporting lung function.
A study in 2,478 people found that curcumin intake was associated with improved lung function. Plus, the lung function of smokers who had the highest intake of curcumin was significantly greater than smokers who had low curcumin intake.
In fact, high curcumin intake in smokers was associated with 9.2% greater lung function, compared with smokers who did not consume curcumin.
6. Tomato and Tomato Products
Tomatoes and tomato products are among the richest dietary sources of lycopene, a carotenoid antioxidant that has been associated with improved lung health.
Consuming tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD.
A 2019 study in 105 people with asthma demonstrated that a diet rich in tomatoes was associated with a lower prevalence of poorly controlled asthma. Plus, tomato intake is also associated with a slower decline in lung function in ex-smokers.
7. Blueberries
Blueberries are loaded with nutrients, and their consumption has been associated with a number of health benefits, including protecting and preserving lung function.
Blueberries are a rich source of anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin.
Anthocyanins are powerful pigments that have been shown to protect lung tissue from oxidative damage.
A study in 839 veterans found that blueberry intake was associated with the slowest rate of decline in lung function and that consuming 2 or more servings of blueberries per week slowed lung function decline by up to 38%, compared with low or no blueberry intake.
8. Green Tea
Green tea is a beverage that has impressive effects on health. Epigallocatechin gallate (EGCG) is a catechin concentrated in green tea. It boasts antioxidant and anti-inflammatory properties and has been shown to inhibit fibrosis or scarring of tissues.
Pulmonary fibrosis is a disease characterized by progressive, lung-function-compromising scarring of lung tissue. Some research shows that EGCG may help treat this disease.
A small 2020 study in 20 people with pulmonary fibrosis found that treatment with EGCG extract for 2 weeks reduced markers of fibrosis, compared with a control group.
9. Red Cabbage
Red cabbage is an affordable and rich source of anthocyanins. These plant pigments give red cabbage its vivid color. Anthocyanin intake has been linked to a reduced decline in lung function.
What's more, cabbage is packed with fiber. Studies show that people who consume more fiber have better lung function than those who consume low amounts of fiber.
10. Edamame
Edamame beans contain compounds called isoflavones. Diets rich in isoflavones have been associated with a reduced risk of numerous diseases, including COPD.
A study in 618 Japanese adults found that people with COPD had much lower intakes of dietary isoflavones, compared with healthy control groups. What's more, isoflavone intake was significantly associated with better lung function and reduced shortness of breath.
11. Olive Oil
Consuming olive oil may help protect against respiratory conditions like asthma. Olive oil is a concentrated source of anti-inflammatory antioxidants, including polyphenols and vitamin E, which are responsible for its powerful health benefits.
For example, a study that included 871 people found that those who had high olive oil intake had a reduced risk of asthma.
What's more, the Mediterranean diet, which is rich in olive oil, has been shown to benefit lung function in smokers, as well as people with COPD and asthma.
12. Oysters
Oysters are loaded with nutrients that are essential to lung health, including zinc, selenium, B vitamins, and copper.
Studies show that people with higher blood levels of selenium and copper have greater lung function, compared with those with lower levels of these nutrients.
Additionally, oysters are an excellent source of B vitamins and zinc, nutrients that are especially important for people who smoke.
Smoking depletes certain B vitamins, including vitamin B12, which is concentrated in oysters. What's more, studies show that higher zinc intake may help protect smokers from developing COPD.
13. Yogurt
Yogurt is rich in calcium, potassium, phosphorus, and selenium. According to research, these nutrients may help boost lung function and protect against COPD risk.
A study in Japanese adults found that higher intakes of calcium, phosphorus, potassium, and selenium were associated with increased lung function markers, and those with the highest calcium intake had a 35% reduced risk of COPD.
14. Brazil Nuts
Brazil nuts are amongst the richest sources of selenium that you can eat. A single Brazil nut may contain over 150% of the recommended intake for this important nutrient, though concentrations vary significantly depending on growing conditions.
Studies show that a high selenium intake may help protect against lung cancer, improve respiratory function in people with asthma, and enhance antioxidant defenses and immune function, which may help improve lung health.
Because Brazil nuts are such a concentrated source of selenium, it's recommended to keep your intake to just one or two nuts per day.
15. Coffee
In addition to boosting your energy levels, your morning cup of joe may help protect your lungs. Coffee is packed with caffeine and antioxidants, which may be beneficial for lung health.
Research shows that coffee intake may help improve lung function and protect against respiratory diseases. For example, caffeine acts as a vasodilator, meaning it helps open blood vessels, and it may help reduce symptoms in people with asthma, at least in the short term.
Additionally, a review of 15 studies found that long-term coffee intake was associated with positive effects on lung function and a reduced risk of asthma.
16. Swiss Chard
Swiss chard is a dark leafy green that's high in magnesium. Magnesium helps protect against inflammation, and it helps bronchioles — tiny airways inside your lungs — stay relaxed, preventing airway restriction.
Higher magnesium intake has been associated with better lung function in a number of studies. What's more, low magnesium levels are associated with worsening symptoms in people with COPD.
Additionally, many studies have linked greater intake of leafy green vegetables like Swiss chard to a reduced risk of lung cancer and COPD.
17. Barley
Barley is a nutritious whole grain that's high in fiber. High fiber diets rich in whole grains have been shown to have a protective effect on lung function and may reduce the risk of mortality from lung-related diseases.
The antioxidants found in whole grains like flavonoids and vitamin E also promote lung health and protect against cellular damage.
18. Anchovies
Anchovies are tiny fish that are packed with anti-inflammatory omega-3 fats, as well as other lung-health-promoting nutrients like selenium, calcium, and iron.
Eating omega-3-rich fish like anchovies may be particularly beneficial for people with inflammatory lung diseases like COPD. A 2020 study found that a higher intake of omega-3 fats was associated with reduced COPD symptoms and improved lung function.
What's more, consuming an omega-3-rich diet may help reduce symptoms in people with asthma.
19. Lentils
Lentils are high in many nutrients that help support lung function, including magnesium, iron, copper, and potassium.
The Mediterranean diet, which has been associated with promoting lung health, is high in legumes like lentils.
Research has shown that following a Mediterranean dietary pattern can preserve lung function in people who smoke. Plus, eating fiber-rich lentils may help protect against lung cancer and COPD.
20. Cocoa
Cocoa and cacao products like dark chocolate are high in flavonoid antioxidants and contain a compound called theobromine, which helps relax the airways in the lungs.
Cocoa intake has been associated with a lower risk of allergic respiratory symptoms and may help protect against lung cancer.
Additionally, a study that included 55,000 people found that those with higher flavonoid consumption from foods, including chocolate products, had better lung function than people who had diets low in flavonoids.
The Bottom Line
Consuming a diet high in nutritious foods and beverages is a smart way to support and protect lung health.
Coffee, dark leafy greens, fatty fish, peppers, tomatoes, olive oil, oysters, blueberries, and pumpkin are just some examples of foods and drinks that have been shown to benefit lung function.
Try incorporating a few of the foods and beverages listed above into your diet to help support the health of your lungs.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Cathy Cassata
Since your social calendar has been blank for the last few months, filling it back up can feel liberating — but it can also cause anxiety.
"The change from having a highly social work and personal life to nothing at all can be really detrimental to a person's mental health, and may cause many people who are normally extroverted to feel like they are becoming introverted and not wanting to mix with others," Jana Abelovska, medical advisor for Click Pharmacy, told Healthline.
Emily Anhalt, PsyD, founder of Coa, agrees, noting that isolation is emotionally draining and can feed into social anxiety.
"We are not gathering experiences that disprove our worries; there's no gradual exposure [to our worries]. Normally when you are being social in a regular way, you are having some of your worries disproven. You're getting used to them. You have a chance to try different things and see what helps with your worry, but now that we are all on our own, jumping back into the unknown poses its own set of anxiety," Anhalt told Healthline.
As you begin to socialize in person more, the following simple tips can help put your anxiety at ease.
1. Ease Back Into It.
For those who live with social anxiety, Dr. Allie R. Shapiro, psychiatrist with Community Psychiatry, says to slowly enter into a social life.
"This will help them to ease into situations that were previously uncomfortable. As quarantine ends, the auto-avoidance will also end, necessitating their introduction back into situations they deeply fear. That's not a leap anyone should take all at once," Shapiro told Healthline.
Start by connecting with those in your closest inner circle.
"That circle is your comfort space, and people you feel most like yourself with and can be honest with and who you trust," Anhalt said.
When you're ready, she suggests reaching out to people you enjoy being with but may feel nervous around and need warming up to. Eventually, expand your circle to include people and situations that make you anxious.
"[The idea is to] give yourself a little taste of something that makes you anxious and then wait for the anxiety to calm down. Then increase your exposure a little more and wait for the anxiety to come down," Anhalt said.
If you're not ready to see people face-to-face, Abelovska suggests setting a goal to talk with a different person each day over the phone or via video chat.
"After you have had a week of calling a friend a day, why not go further and organize a group call with a few friends to get used to group interaction. If you feel ready, why not get a date [on the calendar] for a socially distanced walk with a friend," she said.
2. Visualize Situations in Your Head.
Shapiro recommends preparing for upcoming social events by role-playing specific worries or concerns with someone you trust, on paper or in your head.
Abelovska elaborates by explaining if you have an upcoming walk planned with a friend or are about to meet them at the park, try to mentally plan your meetup and how you'd like it to go.
"Visualize your friend when you see them and what you will say. It may be awkward at first, especially as we are not able to hug or touch friends, but you will soon adapt to the new way of greeting a loved one," she said.
Another strategy Shapiro suggests is to challenge internal negative thought patterns with a reversal thought, either before or during anxiety-provoking situations.
For example, if you're going to an outing where you'll be around new people, she says, "Instead of auto-thinking, 'These people won't like me and will make fun of me,' try: 'They've been stuck inside for months just like me. We'll trade stories. They will like me and I'll probably find one new friend,'" she said.
3. Allow Yourself to Be Scared.
Even if it seems like everyone around you isn't worried or scared to get back into the world, Shapiro says it's acceptable to have your own reaction and anxieties about the situation.
"Remember, no one has ever been through anything like this in the modern world, so no one really knows how to do it 'right.' Even the experts don't have all the answers, so it's normal to have your own uncertainties and doubts," she said.
Socialize at your comfort level, Shapiro adds.
"You're not obligated to do anything that makes you feel uncomfortable or puts you at risk. There are a lot of different factors that will affect when you feel it's the best time to start venturing out. Think about your age, health history, quarantine situations, and even your own anxiety when taking that next step outside," Shapiro said.
Feelings of safety in the world validate some of our anxieties, notes Anhalt.
"There is so much unknown about what is ultimately safe, and some of our fears about being out in the world are actually warranted, so it's a good idea to be thoughtful about who you are engaging with socially, and understand if they are [on the same page] as you are," she said.
Share your feelings of panic and fear over social plans with those who are closest to you.
"You may feel slightly embarrassed about these feelings, especially if you are usually the life and soul of the party, but there's no shame in feeling slightly overwhelmed by the changes, especially after so much time spent alone," Abelovska said.
"I can guarantee that at least one of [your friends] will be going through the same thing and will be glad and relieved that you have spoken about it," she said.
4. Practice Self-Care.
Prioritizing your physical health, learning breathing exercises, developing self-reflective practices like therapy and journaling, and talking to friends and family about your worries are all practical parts of anxiety management, says Anhalt.
"While we don't have a playbook, we can rely on coming back to ourselves and the present moment, and making sure we have [reliable] spaces in our lives so we can navigate the spaces that feel out of our control," she said.
Anhalt believes that people who work proactively on their mental health are better equipped to handle the unknowns.
"It's like doing emotional pushups, so when things get hard in the world, we have these core tools we can come back to that make us feel grounded," she said.
She compares going back into the world like participating in an obstacle course that you didn't get to see in advance.
"You might not be able to prepare for everything you're going to encounter, but you can get your body and mind ready to handle difficult things beforehand. This will put you in a better position to navigate anything that comes your way," Anhalt said.
5. Get Professional Help.
If you've tried all you can to assimilate back into some form of socializing but anxiety and panic are interfering with your ability to do so, it may be time to reach out to a mental health professional.
Search the Anxiety and Depression Association of America for a licensed mental health professional who specializes in anxiety and related disorders.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Kelli McGrane, MS, RD
Zinc is an essential micronutrient that's needed for numerous functions in your body. It's also important for a strong immune system and helps keep your skin, eyes, and heart healthy.
While there are many food sources of zinc, including meat and shellfish, some people may be at a higher risk of not getting enough zinc in their diets.
For example, those with inadequate access to food, pregnant or breastfeeding women, vegetarians and vegans, people with gastrointestinal disorders, and individuals taking certain medications like diuretics and anticonvulsants may benefit from a zinc supplement.
The zinc supplements in this review are all manufactured by reputable companies that follow Good Manufacturing Processes (GMP), use high quality ingredients, and test for purity and quality.
Here are the 10 best zinc supplements to help you meet your nutritional needs.
A Note on Price
General price ranges with dollar signs ($ to $$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.
Generally, prices range from $0.08–$1.39 per serving, or $5.99–$38.90 per container, though this may vary depending on where you shop.
Pricing guide
- $ = under $0.25 per serving
- $ = $0.25–$0.50 per serving
- $$ = over $0.50 per serving
Note that the serving sizes vary. Some supplements require two capsules per serving, while the serving size for others may be 1 teaspoon (5 mL), 1 mL, or one capsule, tablet, or lozenge.
1. Best Overall: Thorne Zinc Picolinate
Price: $
Thorne Research is a supplement company that has its own dedicated scientists, labs, and research facilities for nutrition supplements.
All of their products are made in a lab that meets regulations and standards set by NSF International and the Therapeutic Goods Administration (TGA), which is a regulatory body in Australia that's responsible for assessing the safety of supplements.
Furthermore, their products are NSF Certified for Sport. This means that the products are tested to ensure the absence of more than 200 substances banned by many major athletic organizations.
Thorne Research's Zinc Picolinate is one of the best zinc supplements on the market due to the company's high quality standards, purity of ingredients, and form of zinc used.
Older research suggests that zinc picolinate may be one of the easiest forms of zinc for your body to digest and absorb.
One tablet of this supplement provides 30 mg of zinc picolinate. For best results take one tablet per day, or as recommended by your healthcare provider.
2. Best Chelated: NOW Foods Zinc Glycinate Softgels
Price: $
Chelated zinc is a type of zinc supplement that uses a chelating agent to help your body absorb zinc more easily.
While there are several chelated zinc supplements on the market, one of the best options is NOW Foods' Zinc Glycinate softgels.
Each softgel contains 30 mg of zinc glycinate — a form of zinc that human and animal studies suggest may be better absorbed than other types of zinc.
All NOW Foods supplements are certified by Underwriters Laboratories and follow GMP to ensure the quality and accuracy of their products. Additionally, these supplements tend to be more affordable than many other high quality brands.
3–4. Best Budget Option: Nature’s Way
Nature's Way produces high quality supplements that are more affordable than many other brands on the market.
All of their supplements are manufactured in facilities that NSF has certified as meeting GMP requirements, which include a set of guidelines to ensure accuracy, quality, and purity of products.
In addition, their products are non-GMO, organic, and TRU-ID certified. TRU-ID certification is a relatively new independent testing program that uses DNA to verify the authenticity of ingredients in supplements.
For zinc products, Nature's Way offers zinc chelate capsules and zinc lozenges, both of which are budget-friendly.
3. Nature's Way Zinc Chelate Tablets
Price: $
These zinc chelate capsules are gluten-free and provide 30 mg per capsule.
For best results, adults and adolescents over the age of 14 should take one capsule daily with food, or as recommended by your healthcare provider.
Shop for Nature's Way Zinc Chelate Tablets online.
4. Nature's Way Zinc Lozenges
Price: $
For those interested in lozenges, each of Nature's Way's Zinc Lozenges provides 23 mg of zinc, as well as 100 mg of vitamin C and 20 mg of Echinacea purpurea.
Although the label suggests that adults can take up to 6 lozenges per day, this would push your daily zinc intake way over the suggested 40-mg tolerable upper intake level (UL) set for zinc.
Taking too much zinc can have adverse effects on your health and may interfere with the absorption of other nutrients. It's important that you check with your healthcare provider before taking high dose zinc supplements to ensure safety.
5. Best Vegan Option: Garden of Life Vitamin Code Raw Zinc
Price: $
While it's not always obvious, some supplements can contain animal-derived ingredients, making the product unsuitable for vegans.
Some commonly used ingredients that aren't vegan-friendly include digestive enzymes like lipase, caprylic acid from milk, gelatin, and magnesium stearate, which is often pork-derived.
Garden of Life is a whole-foods-based supplement brand with products that are certified organic and non-GMO verified.
Their Vitamin Code Raw Zinc is a good option for vegans, as it's third-party tested to ensure the product is vegan, as well as gluten-free.
In addition to providing 30 mg of plant-based zinc, each serving also contains vitamin C, a raw organic fruit and vegetable blend, and live probiotics and enzymes to support healthy digestion.
It's recommended that adults take one serving of 2 capsules per day with or without meals. For those who have difficulty swallowing pills, the capsules can also be opened to pour the contents into a glass of water or other beverage.
6–7. Best Liquid Formulations
For those who have difficulty swallowing pills, liquid forms of zinc may be better tolerated.
6. Metagenics Zinc Drink
Price: $
Metagenics is a supplement company devoted to transparency and quality. Each ingredient and supplement batch is tested for quality, and you can even access a detailed testing report for the specific supplement you're looking to buy.
As part of their quality assurance, all Metagenics supplements are USP-verified and meet NSF and Therapeutic Goods Administration (TGA) safety and quality regulations.
Their Zinc Drink liquid supplement contains only water and 15 mg of zinc sulfate per serving, making it free of any additives and preservatives.
For best results, take 1 teaspoon (5 mL) per day of the Zinc Drink between meals. While you can take the supplement on its own, it can also be mixed into a glass of water.
Shop for Metagenics Zinc Drink online.
7. Peak Performance Raw Ionic Liquid Zinc
Price: $
Peak Performance supplements are made in the United States and developed for busy athletes and professionals.
In addition to being free of major allergens, including soy, dairy, wheat, egg, shellfish, and peanuts, Peak Performance's Raw Ionic Liquid Zinc is also vegan-friendly.
By running zinc through a high pressure, low heat process, the zinc particles in this liquid supplement are very small in size, which may make it easier for your body to absorb.
One full dropper provides 15 mg of zinc sulfate — a form of zinc that has been shown to help prevent zinc deficiency, reduce symptoms of severe acne, and possibly help slow the progression of age-related macular degeneration (AMD) (6Trusted Source, 12Trusted Source).
All Peak Performance supplements undergo third-party testing for quality and accuracy. They're also manufactured following Food and Drug Administration (FDA), GMP, and NSF regulations and standards.
Adults should take one full dropper (1 mL) once a day on an empty stomach, or use as directed by your healthcare provider.
8. Best Lozenges: Life Extension Enhanced Zinc Lozenges
Price: $
Zinc lozenges are small tablets that are meant to dissolve slowly in your mouth. They're typically taken for short periods to help reduce the symptoms and duration of the common cold.
In fact, one review found that consuming a dose of 80–92 mg of zinc from zinc lozenges per day helped reduce the duration of the common cold by up to 33%.
Life Extension has been making high quality supplements for over 40 years.
In addition to being manufactured in an NSF-registered GMP facility, each product has a certificate of analysis that's available for consumers to confirm the quality and accuracy of a specific product.
Life Extension's Enhanced Zinc Lozenges contain 18.75 mg of zinc acetate — a form of zinc that has been shown to shorten the duration of colds by up to 40%.
Adults can take 1 lozenge every 2 hours up to 8 times a day. However, it's not recommended to consume these lozenges for more than 3 days in a row. Also, note that taking this supplement 8 times per day will greatly exceed the daily UL of 40 mg.
9. Best Organic: NutriGold Zinc Gold
Price: $
If you're looking for an organic zinc supplement, NutriGold's Zinc Gold is one of the best options out there.
Each capsule contains 15 mg of whole-foods-based zinc that's derived from an organic sprouted blend, which the supplement claims may be gentler on your stomach.
Additionally, NutritGold's supplements are certified organic by SCS Global Services, an official partner of the United States Department of Agriculture (USDA) that sets sustainability, quality, and organic standards.
Each product is also third-party tested, as well as non-GMO and vegan certified.
Adults should take 1 capsule daily, or as directed by your healthcare provider.
10. Best Gluten-Free: Pure Encapsulations Zinc
Price: $
If you're looking for a gluten-free zinc supplement, Pure Encapsulations is one of your best options.
The products are not only made in a facility that's NSF-registered GMP but also certified gluten-free by the Gluten-Free Certification Organization (GFCO). Plus, they contain zinc picolinate to optimize digestion and absorption.
For optimal results, it's recommended to take one 30-mg zinc picolinate capsule daily with food.
How to Choose Zinc Supplements
When choosing a zinc supplement, it's important to consider the type of zinc, dosage, and supplement form.
There are several types of zinc supplements. Some, such as zinc picolinate, may be better absorbed, while zinc acetate may be more effective at shortening the duration of the common cold.
As for dosage, the recommended daily dosage for adults is typically 15–30 mg of elemental zinc per day. Elemental zinc is generally the amount listed on the label of your supplement.
Due to potential side effects of excess zinc, it's best not to exceed 40 mg per day unless under medical supervision.
Taking too much zinc can cause adverse side effects, such as decreased immune function, low copper levels, and reduced HDL (good) cholesterol levels.
Regarding the form, zinc supplements are available as capsules, lozenges, and liquids. For those who are unable or prefer not to swallow pills, liquid forms are likely a better option.
Before buying any supplement, it's important to research high quality, trustworthy brands to ensure both safety and accuracy.
Look for supplements that are produced by reputable manufactures and free of large amounts of added ingredients like fillers, additives, and preservatives.
A good way to ensure the quality of a product is to look for ones that have been certified by a third-party company, such as NSF International or Underwriters Labs.
The Bottom Line
Zinc is an essential nutrient that you need to get enough of in your diet. However, as not everyone is able to meet their need through foods alone, supplements can help reduce the risk of a zinc deficiency.
Of course, not all supplements are created equal. It's important to look for high quality products that have been tested to ensure quality and accuracy.
If you're concerned about your zinc intake, it's worth speaking with your healthcare provider to see if a zinc supplement is a good option, as well as to determine an optimal dose.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Heather Grey
Earlier this month the Centers for Disease Control and Prevention (CDC) issued guidance to help reduce the spread of COVID-19 at community events and gatherings.
The agency has also issued recommendations to help people manage the risk during other personal and social activities.
In these guidelines, the CDC emphasizes the importance of staying home when sick, maintaining physical distancing, wearing face masks, and practicing good hand hygiene.
The agency also advises event organizers to take local circumstances into account when deciding whether or not to host, cancel, postpone, or otherwise adjust an event or gathering.
"[The CDC guidance] is very much based on the desire to give everybody an idea of what the risks are and help people make informed decisions on how to reduce the risks as low as possible," Dr. Eric Cioe-Pena, an emergency physician and director of global health at Northwell Health in New Hyde Park, New York, told Healthline.
"It's based on the best available evidence on what we know about how this virus is spread, with the understanding that people are going to have different risk tolerances," he added.
Some Activities Pose Higher Risk
Some types of community events, gatherings, and activities pose greater risk of SARS-CoV-2 transmission than others, warns the CDC.
Virtual events and gatherings held online or over the phone provide the safest option for connecting with other people, the agency advises.
When it comes to in-person activities, smaller outdoor gatherings tend to pose lower risk than larger gatherings and those held indoors.
The less time that people spend in close contact with each other, the less likely they are to contract the virus or pass it to others — especially if everyone wears a face mask.
"The most effective way to reduce risk is to avoid large indoor gatherings altogether. This setting poses the highest risk of exposure and potential transmission of the virus," Dr. Robert Glatter, an emergency physician at Lenox Hill Hospital in New York City, told Healthline.
"Outdoor events while wearing a mask represent a safer option," he continued.
"Virtual meetings are the best way to have a meeting in this context," he said.
Risk Varies From Place to Place
When someone is assessing the risk that an event, gathering, or other activity may pose, the CDC encourages them to take their local circumstances into account.
Some municipalities and states have issued stricter guidelines and rules around events, gatherings, and other activities, compared with others.
The rate of transmission and how likely you are to get the virus also vary from place to place, both within and between states.
If an event or gathering is held in an area where virus transmission rates are high, that raises the risk that someone with SARS-CoV-2 will attend and pass it on to others.
If someone travels to an event or gathering from outside the local area, they may carry the virus with them or pick it up in transit and pass it to other attendees after they arrive.
"Having a family reunion where people are flying in from 30 different states is much riskier than having a cookout with your neighbors," Cioe-Pena said.
Some People More Vulnerable
Some community members face heightened risk of developing severe illness if they do contract SARS-CoV-2.
For example, older adults and people with underlying health conditions may be more likely to develop a severe infection or complications.
The CDC advises people to take those personal risk factors into account when planning an activity or deciding whether to participate in one.
"If it's a family gathering where there are a fair number of older persons who are over age 60, many of whom likely have underlying illnesses, that's a group I'd be much more cautious about," Dr. William Schaffner, an infectious disease specialist at the Vanderbilt University Medical Center, told Healthline.
"If the COVID virus got to that gathering and spread among them, it could make a lot of them very seriously ill," he said.
Protect Yourself and Others
To lower your risk for contracting or transmitting SARS-CoV-2, the CDC recommends keeping at least 6 feet of distance between yourself and members of other households.
When you can't maintain 6 feet of distance from members of other households or you're spending time around those people indoors, the CDC recommends wearing a face mask.
If you're helping to host an event, gathering, or other activity, you may need to limit attendance, make changes to the layout of your venue, or use other strategies to enable attendees to keep their distance from each other.
If your guests or event attendees will be eating with each other, consider asking them to bring their own food and drinks or take steps to limit the number of people who touch food containers, condiments, and serving ware.
For example, designate one person to serve all of the food.
Frequent handwashing is also important for reducing the risk of SARS-CoV-2 transmission, the CDC advises. So is regularly cleaning and disinfecting high-touch surfaces, such as doorknobs and light switches.
When in Doubt, Stay Home
If you've tested positive for the virus or have symptoms of COVID-19, or you've had close contact with someone who has symptoms of COVID-19 within the past 14 days, the CDC advises you to stay home.
If you're hosting an event or gatherings, ask attendees to stay home if they've tested positive for the virus, have any symptoms, or been in close contact with someone with symptoms in the past 2 weeks.
"I think we have to be very mindful that social distancing has flattened the curve in many parts of this country, and if we want to keep it flat, we have to keep doing that," Schaffner said.
"I know it's tedious, I know it's disruptive, I know it's uncomfortable. I know it makes many people unhappy — but it's necessary," he added.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.