8 Foods That Could Be Causing Your Allergy Reactions
Food allergy holds back many of us from enjoying a good meal. Symptoms may vary depending on severity but most of the time, allergies are really pesty and can become quickly life-threatening.
By definition, food allergy happens when our body’s immune system reacts unusually soon after contact with a certain food. It could trigger many signs and symptoms such as digestive problems, hives or swollen airways.
In Australia, food allergy affects 2 in 10 adults. There is currently no cure for this disease and the only way to stop it is to completely avoid your food trigger.
Here are 8 of the most common allergies coming from your plate.
Peanut allergy is one of the most common food allergies in childhood. It is very common that in Australia, it is in the law that products containing peanuts must be clearly listed in the label no matter how small the amount of content is.
Common products in commercial kitchens containing peanuts include peanut oil, peanut butter and cereals.
Just like any other food allergy, wheat allergy can be life-threatening. Symptoms are likely to develop within minutes or hours and can be caused by eating wheat or in some cases, inhaling wheat flour.
Your wheat allergy can be triggered from the four classes of wheat proteins — albumin, globulin, gliadin and gluten.
Some sources of wheat protein are obvious. It can be found in baked goods like bread and in some processed foods like pasta, hotdogs and flavorings.
Shellfish allergy can develop from eating marine animals like shrimp, crab, lobster, squid, oysters, and scallops. While some people believe they have an allergy to all shellfish, others believe they only react to certain kinds.
Lactose intolerance and milk allergy are often confused as the same but they are actually different. Simply, lactose intolerance involves your digestive system while milk allergy has to do more with your immunity.
The most common cause of milk allergy is cow’s milk but milk coming from sheep, goat, buffalo and other mammals may also cause a reaction.
Just like peanut, soy is also a member of the legume family. It can be found in soy milk, soya oil, tofu and miso. Soy allergy is particularly common in babies and children so if you suspect allergy in your child, avoid infant formulas that are soy-based.
Egg allergy is the second most common food allergy in children next to cow’s milk. When it comes to this allergen, the protein found in egg whites known as albumen is usually causing the reaction. However, it is also possible to be allergic to the protein in yolk or in both.
7. Tree Nuts
A tree nut allergy is an allergy to certain kinds of nuts and seeds that come from trees including cashews, almonds, walnuts, pistachios, and brazil nuts. You can be allergic to only one kind of nut or to several of them.
Fish allergy affects as many as 7% of adults. Generally, it is described as an allergy to finned fish with salmon, tuna and halibut topping the list. Most allergic reactions to fish come from eating but sometimes, people also react from touching or breathing in vapors from cooking fish.
While all foods can cause an abnormal immune response, most allergies are caused by the list above. Discuss any reaction with your doctor to ensure utmost care and to avoid potentially life-threatening allergy symptoms.
Apple Cider Vinegar (ACV) is widely known for its long history as a natural home remedy. From treatment of infections to weight management, apple cider vinegar has long reigned as a health royalty.
In recent years, more and more researchers are intrigued into the potential benefits of ACV and its mechanism to the body. Some suggest that the “mother” or the cloud of yeast and bacteria you might see in the bottle is what makes ACV healthy.
Here are 6 impressive benefits of ACV claimed and backed by research.
1. It may aid weight loss.
Perhaps one of the top selling benefits of ACV is its ability to help people lose weight.
Acetic acid, the main active component of ACV, is said to increase levels of AMP-activated protein kinase (AMPK) which boosts fat burning and decreases fat and sugar production in the liver, thus, improving your metabolism.
Moreover, it also suppresses centers of the brain that regulate appetite, resulting in reduced food intake.
2. It may support skin health.
ACV is naturally acidic. According to studies, using it topically could help rebalance the natural pH in your skin and improve your protective skin barrier. It also has antimicrobial properties which, in theory, could help prevent skin infection and reduce inflammation.
Anyhow, if not diluted in water and used the “wrong way”, it may cause burns and irritation to your skin.
3. It may help manage diabetes.
Another compelling benefit of ACV is its ability to help treat type 2 diabetes.
A 2004 study suggests adding ACV into your diet, particularly during a high carb meal, may improve your insulin sensitivity by 19-34% and significantly lower blood sugar levels. Nonetheless, if you are currently on diabetes medication, consider talking to your doctor as certain drugs may interact with ACV when combined.
4. It may soothe a sore throat.
Many people swore by the wonders of ACV in their sore throat.
Anecdotally, ACV has antibacterial properties which could help kill off bacteria that may be causing your problem. It may also loosen phlegm that may be irritating your throat. Before using it as a natural remedy, always use water to dilute the acidity of ACV.
5. It may boost digestion.
People have been using ACV to treat digestive problems for years. For people with low stomach acidity, ACV may help increase stomach acid levels to aid digestion. As it is antimicrobial in nature, ACV may also help kill bacteria buildup in the stomach and intestines. In addition, it also helps ease inflammation by supporting the digestion of problematic foods.
6. It may promote heart health.
ACV is high in alpha-linolenic acid, a type of omega-3 fatty acid that has been found to reduce risk of heart disease in women. On top of that, ACV also helps reduce blood pressure, cholesterol and triglyceride which in high levels could increase your risk of cardiovascular diseases.
Most likely, this is just the beginning in the rising popularity of ACV as more research is still ongoing to debunk and support more of its incredible health benefits, as well as its risks. Before going all in, talk to a physician you trust especially if you are diagnosed with a health condition or if you are currently under medication.
Coping with anxiety often requires us to make changes in our diet. And while there is no form of diet that can cure anxiety, watching what you eat and drink can make a difference.
Here are 5 foods and drinks you should steer clear or eat only in small portions if you struggle with anxiety.
Sugar is everywhere in our diet. We all love indulging our sweet tooth with sugary treats. But just as much as we love it, our anxiety does too.
A 2019 study has found out that added sugars are associated with higher levels of anxiety in adults over 60 years of age. Added sugar can cause our blood sugar to spike and crash which can lead to our energy to also go on a rollercoaster ride of up and down.
Consequently, when our blood sugar crashes, our body tries to bring it up by pumping out epinephrine (adrenaline) which can leave you feeling cranky and anxious afterwards.
Many people try to self-medicate with alcohol in hopes of relieving symptoms of anxiety
Interestingly, mild amounts of alcohol can stimulate the neurotransmitter GABA in our body and cause a feeling of relaxation. However, heavy drinking can deplete GABA, leading to feelings of panic and increased tension.
If you are familiar with the term “hangxiety” or feelings of anxiety during a hangover, you may also realize that when your body recovers from a night of drinking, hangover takes over and creates a state of physiological distress. This can lead to an increase in cortisol levels, blood pressure and heart rate in our body — symptoms that also happen during anxiety.
Can coffee cause anxiety? According to experts, not really. But caffeine in coffee can worsen symptoms in people already prone to anxiety.
Caffeine has been shown to increase alertness by blocking adenosine, a brain chemical that makes you feel tired, while simultaneously triggering the release of adrenaline, a hormone known to increase energy. In high doses, this process can induce anxiety symptoms and people with panic disorder or anxiety are especially sensitive.
4. Fried Foods
Fried chicken, fries, and chips, in the first place, have little nutritional value. In addition, they are also difficult for the body to digest. And when our body is unable to digest fried foods, gastrointestinal complaints like gas, stomach pain, and diarrhea follow which produce symptoms that may trigger anxiety.
On the other hand, fried foods also disturb the balance of bacteria in the gut which can lead to inflammation in the body and changes in your mental state.
5. Processed Foods
Most processed foods are cheap. However, their true cost often comes later in your health.
Excessive salt intake used as preservatives and stabilizers in some canned soups, cured meats and frozen foods can raise your blood pressure and increase your heart’s workload which can trigger the body to produce adrenaline in the bloodstream. Not surprisingly, this increased release of adrenaline can result in anxiety.
Eliminating or reducing your intake of specific foods or drinks is an essential step in managing your symptoms of anxiety. Further, if you suspect food sensitivities that may be contributing to your distress, talk to your doctor so you get professional advice for your diet.
Spice collection has been one of the kitchen trends in today’s mainstream.
It’s fair to be overwhelmed with this new culinary craze as spices are not only crucial elements in many recipes but are also aesthetically pleasing to have in the pantry.
You can store them in cute jars with pretty labels and the good news is they can last a while when stowed correctly.
Here’s a list of spices you should have in the pantry.
Turmeric is a bright yellow powder that is used to color or flavor curry powders, mustards, butters and cheeses. Despite its warm, bitter taste, it is a popular ingredient in Indian and Middle Eastern dishes.
Loved for its versatility and anti-inflammatory properties, turmeric can be a healthy addition to your average soup, fried rice, salad dressing or tea.
Cinnamon is most commonly known as a spice and aromatic condiment sprinkled to toast or lattes. But cinnamon isn’t just for dessert! It is also a staple ingredient in many savory dishes like vegetable soup, Moroccan stew and curry. It’s distinctive spicy-sweet taste also mixes well with many other beverages.
Not to mention, its active ingredient cinnamaldehyde helps with obesity, digestive discomfort and diabetes. It’s basically a medicine found in your kitchen.
Oregano is a kitchen game changer in Italian cuisines. From meat marinades to stuffings, you simply can’t go wrong with its bold sweet and spicy taste. It’s also an ideal seasoning for pasta and pizza for its strong flavor, often overpowering the delicate taste of cheese.
4. Smoked Paprika
If you are a vegetarian looking to simulate the smokiness that meat can bring to a dish, smoked paprika can do the assignment.
Smoked paprika are made from peppers that are smoked and dried over oak fires. This process is responsible for its signature rich, smoky flavor with a hint of fruitiness.
Ultimately, smoked paprika is perfect for anything barbeque as it enriches further the flavor of any meat. You ought not to miss this spice from your kitchen rack, whether you are a vegetarian or a meat lover.
5. Granulated Garlic
Garlic is a major flavoring ingredient to many recipes. While fresh garlic cloves are not subject to rival, it is always good to have an accessible version in a jar.
Granulated garlic are made from dehydrated garlic that are coarser in texture than garlic powder. It is the preferred substitute to fresh garlic as it is less likely to clump in soups compared to powder.
6. Bay Leaves
Bay leaves have more noticeable fragrance than taste which makes it a popular spice for marinating, pickling and stuffing. It has a floral, herbaceous aroma similar to oregano and thyme and a bitter, minty flavor which goes well in soups, stews and sauces.
7. Crushed Red Pepper Flakes
Crushed red pepper flakes are most often produced from dried and pulverized cayenne-type peppers. They’re nearly in every pizza parlor and are used by food manufacturers as a star add-on in pickling blends, spaghetti sauces, chowders and sausages.
8. Black Peppercorns
If you are a home cook, you probably know how annoying it is to run out of black peppercorns while cooking.
Black peppercorns are used in many cuisines and are one of the most well-loved spices on the planet. Its characteristic spicy heat taste adds flavor to almost every recipe, surprisingly even on desserts like fudge brownies, chocolate truffles, tarts and ice cream.
Collecting spices can be a fun way to spice up your kitchen. Just be sure to use them as moisture and light can reduce their flavor and aroma over time. If you are not sure how to incorporate them into your cooking, experiment and you’ll find how versatile spices are in almost every cuisine.
What we eat impacts our health.
In one way or another, the food we consume may benefit or harm our body directly or in the long run.
Thankfully, many nutritious foods wealthy in disease-fighting substances are accessible in groceries and markets.
To help you make your grocery list, here are 10 foods you should not miss in your kitchen if you want to boost your immune system.
1. Whole grains
Despite the universal acceptance of whole-grain foods as part of a healthy diet, studies indicate that consumption of whole grains is still far less than the recommended intake of 3 servings a day.
Whole grains are a rich source of nutrients lacking in our diet culture today, including dietary fiber, B vitamins, vitamin E, selenium, copper, magnesium and zinc.
Ultimately, whole-grain foods also contain phenolic compounds that play a vital role in disease prevention when combined with other vitamins and minerals.
Berries have been around for centuries for their striking colors, delicate taste and strong antioxidant properties.
Antioxidants prevent or reduce cell damage caused by free radicals that contribute to the onset or development of heart disease, cancer, arthritis and other health conditions. Antioxidants include vitamin C, carotenoids and phenolic compounds — all found in berries with blueberries having the highest amount.
Tomatoes are considered the richest source of the antioxidant lycopene.
Lycopene is the pigment that gives red and pink fruits their characteristic color. This antioxidant takes a considerable interest in disease prevention due to its ability to help balance free radical levels.
In addition, some studies also support the role of lycopene in protecting the body against damage caused by pesticides, herbicides, monosodium glutamate (MSG) and certain types of fungi
Eggs have been demonized due to their cholesterol content. Recently, however, a few scientific claims suggest that the benefits of eggs exceeds its downside on your health.
Eggs are one of the best dietary sources of choline — an essential nutrient that helps battle your risk of fatty liver disease. They are also loaded with high-quality protein, lutein and zeaxanthin which help fend off age-related macular degeneration in older people.
Beans are known as protein-rich nutrient powerhouses. According to studies, replacing higher fat animal proteins with beans is a good step towards better liver and cardiovascular health.
Along with its protein content are its antioxidant properties and fiber-packed nutrients linked to the prevention of intestinal cancer and type 2 diabetes, accordingly.
6. Sweet Potatoes
Consuming sweet potatoes is one of the easiest and cheapest ways to keep a wide range of diseases at bay. These sweet tubers are bursting with vitamin C and E, folate, calcium, potassium and beta-carotene.
The fiber and antioxidants in sweet potatoes are also your health ally in warding off heart diseases, digestive problems and cancer.
Considered as one of the most nutrient-dense vegetables on the planet, Kale boasts a powerful content list of vitamins and minerals, including vitamins C, A and K. It is also high in the antioxidants lutein and beta-carotene, which both lowers your risk of diseases caused by oxidative stress.
8. Fatty fish
Fatty fish, like salmon and tuna, are abundant with omega-3 fatty acids. Marine omega-3s help lower blood fats and prevent blood clots linked to heart diseases. Studies also support omega-3 fats in managing certain conditions like eczema, lupus, rheumatoid arthritis and may play a protective role against certain types of cancer.
Yogurt is a fermented type of dairy product rich in protein, calcium and probiotics. Minus the added sugar and processing, yogurt can be a healthy addition to your diet.
The probiotics in yogurt promotes gut-health which boosts your immune system, prevents digestive problems and lowers your likelihood of developing multiple chronic diseases including cancer, high serum cholesterol-associated diseases, and HIV diseases.
From almonds, walnuts, and pistachios to the classic peanuts, it’s hard not to think of nuts if you want a satisfying snack that is accessible, delectable and nutritious.
Nuts help regulate blood sugar, lower blood cholesterol and aid in weight loss. It is also low in carbs and high in fiber, protein and healthy fats — making it a hearty and diabetes-friendly food item.
For an optimal disease-fighting scheme, make it a lifestyle to eat healthy and exercise regularly. Avoid processed foods high in added sugar, salt, fats and other artificial ingredients. Make the food you eat your ally to better health.
Sweet potatoes are food staples that we all love not just for its mellow, starchy and naturally sweet flavor but also for its incredible nutritional profile.
They are highly nutritious, tasty, affordable and can generally last for a couple weeks.
Packed with fiber, potassium and vitamins, sweet potatoes provide a sweet addition of essential nutrients to your diet.
Sweet potatoes are indeed an easy choice for a healthful snack but with all its different striking colors, how will you know which one is best for you?
Here’s a quick guide to picking the right sweet potato variant according to your health needs and goals.
1. Orange-fleshed sweet potato
Of the many varieties of sweet potatoes, orange-fleshed sweet potato has the highest levels of beta-carotene.
Beta-carotene gives vegetables a vivid yellow, orange and red coloring. It is converted into the body as vitamin A (retinol) which plays a vital role for our vision, cell growth, skin health and immune function.
What’s more, vitamin A is also good for fetal development and helps reduce mortality in pregnant women.
2. Okinawan sweet potato
Okinawan sweet potato, also known as Hawaiian sweet potato, is a variant with beige outer skin and deep, blue-purple flesh.
They tend to be drier and starchier than other traditional sweet potatoes and its natural purple color comes from the antioxidant called anthocyanin, a chemical compound responsible for the colors red, purple and blue in fruits and vegetables.
Anthocyanins contain anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects. It boosts your cancer defenses and helps protect your heart health.
Aside from being a good source of antioxidants and just like other regular sweet potatoes, Okinawan sweet potatoes are also low in glycemic index making them a good inclusion for a diabetic diet.
3. White sweet potatoes
If you prefer less sweet flavor in sweet potatoes, we highly suggest you try the white variant. White sweet potatoes can be used with more versatility in many recipes as it has a milder taste.
Although it complements more recipes and dishes, white sweet potatoes, however, have the lowest amount of the antioxidant anthocyanin.
Nonetheless, you can still count on white sweet potatoes as a good source of vitamin A, vitamin B, vitamin C and dietary fiber.
Sweet potatoes stand a good reputation in preventing a wide range of diseases and supporting overall health. Regardless of the variant, sweet potatoes are a healthy source of complex carbohydrates along with protein, manganese, magnesium and copper.
If you are looking to power up your health, make sweet potatoes a sweet addition to your diet!
Kids love snacking in between meals.
For the most part, this is not a bad thing. It keeps their hunger at bay, allows them to stay focused at school and energizes them for playtime.
For many kids, however, a snack is a bag of chips or cookies which are commonly loaded with added sugar, salt, refined flour and other artificial ingredients.
To make snacking your ally to smart parenting, here are 8 snacks for your kids that are not only tasty but also healthy.
Popcorn is one of the most healthful snack foods revered for its nutritional value.
Although often mislabeled as junk food, it is actually a whole grain food packed with vitamins and nutrients essential for your kids’ brain health, digestion and immune function.
When air-popped and slightly seasoned, popcorn is minimally processed, has low calorie, and has more fiber content than most fruits and vegetables.
Nonetheless, popcorn can be a choking hazard so use with caution when offering to younger children.
2. Apple and peanut butter combo
You simply can’t go wrong in pairing apple slices with peanut butter. It’s a delicious combination loved by many picky eaters.
Not only is it tasty. When served together, it also offers a healthy balance of protein, good fats and fiber.
Research suggests that consuming fruits and nuts, like apples and peanut butter, can reduce inflammation and blood sugar levels, promotes healthy weight and supports heart and digestive health.
Yogurt is one of the few snack items children eat without putting up a fight.
Thankfully, according to experts, eating yogurt everyday is nothing to worry about as long as there is no milk allergy or lactose intolerance issue involved.
Getting a daily serving of dairy is important for children and yogurt can help meet this daily quota, plus all the extra nutrients including probiotics, protein and calcium.
Just ensure to opt for plain, full-fat Greek yogurt to avoid higher amounts of artificial sweeteners, fructose corn syrup sugar and other unhealthy additives.
Nuts including almonds, cashews and macadamias are very rich in vitamins, minerals, antioxidants, fiber and healthy fats that are essential for children’s growth and development.
You can serve nuts as a standalone snack or use it to add crunch to other snack recipes.
5. Cottage cheese
Cottage cheese is a curd cheese with a fresh, creamy flavor and soft texture which is safe even for infants to eat.
It is a good source of calcium, vital for tooth and bone health in your children. In addition, it also has decent content of folate, vitamin B12, zinc and selenium.
Top it with chopped fruits or add a dash of cinnamon to take your cottage cheese to a more savory route.
Snacking helps kids fuel their body throughout the day and is also a great way to sneak in extra nutrients in their diet. A good rule of a thumb is to serve your kids with snacks that are low in sugar and to avoid food items that are highly processed.
Spirulina is one of the most popular and well-regarded dietary supplements to ever exist in the market.
For a good reason, it is highly saleable and sought-after. Historically, it was used as an endurance-booster. Today, however, spirulina’s selling point focused on its wholesome ability to promote overall health.
Here’s everything you should know about this nutrient-dense superfood.
What is Spirulina?
Spirulina is a type of blue-green algae, also known as cyanobacteria. It is believed to be one of the oldest life forms on Earth, first appearing on Earth’s surface 3.5 billion years ago and first consumed by the Aztecs during the 16th century.
As it exclusively grows in the water environment, spirulina has an odd taste and smell. Many people find it savory like seaweed or fresh spinach, yet its intense earthiness can also make it taste like the ocean.
Spirulina boasts many nutritional values. It has high protein and vitamin content but beyond its nutritional value, spirulina is also used in complementary and alternative medicine to treat a number of health conditions.
Why is it hailed as a superfood?
Spirulina is among the most documented microalgae used as food. As it continues to flood the market in powder and supplement form, more and more people are starting to grow curious on why it is dubbed as a superfood. Here’s basically why.
1. Excellent nutritional profile
This tiny alga is extremely high in nutrients. In fact, a 7-gram powder contains:
- 20 calories
- 02 g of protein
- 67 g of carbohydrate
- 54 g of fat
- 8 milligrams (mg) of calcium
- 2 mg of iron
- 14 mg of magnesium
- 8 mg of phosphorus
- 95 mg of potassium
- 73 mg of sodium
- 7 mg of vitamin C
Plus, it has no notable side effects and can be used effectively up to 10 grams per day.
2. Management of diabetes
High blood glucose is associated with many health complications. One of which is diabetes, a disease that affects about 422 million people and is among the leading causes of mortality worldwide.
Though more research is needed, spirulina has shown promising potential in managing symptoms of diabetes.
In a 2017 animal study, researchers gave mice with type 1 diabetes spirulina extract orally. The study revealed that the mice showed lower blood sugars, higher insulin levels, and improved liver enzyme markers.
A 2013 Indian study also supported the benefits of spirulina in type 2 diabetes. 25 patients with type 2 diabetes were given 2 grams of spirulina each day for two months in which improved blood sugar and lipid profiles were noted over the period of the research.
3. Prevention of heart disease
High blood pressure and cholesterol levels are both markers of cardiovascular problems. Spirulina has been proven to reduce both of these risk factors.
Spirulina contains active compounds that lower levels of total cholesterol, low-density lipoprotein (LDL) cholesterol and triglycerides significantly. It can also reduce inflammation and protect the body against oxidative stress. This led to a rapidly growing interest in its supplement form as an alternative to conventional drugs for cardiovascular problems.
4. Supports gut health
We all know how our gut affects almost every function of our body. And if you are health-conscious, let me give you a reason why this wonder algae deserves a spot on your diet.
Spirulina has prebiotic properties. A 2017 study on older mice showed it helped preserve gut function during aging and may help maintain a healthy gastrointestinal microbial community.
As you may have guessed already, a healthy gut is a healthy immune system. This makes spirulina also an ultimate immune system boosting food.
More studies are needed but current literature supports spirulina’s superior benefits to both human and animal gut health.
Spirulina is indeed a healthful superfood worthy of its title. In light of its long history as a food, experts are considering it generally safe yet still not recommended as a replacement to prescription drugs in treating certain diseases.
The fountain of youth may only exist in movies and fairy tales. But there are actually foods that can promise basically the same.
While youth has been hugely associated with smooth, glowing skin, it also indicates strong bones and muscles, good senses, optimal brain function and fast metabolism.
To help you know what to eat to cheat your way to aging, here are 10 foods most recommended and approved by dieticians.
Let’s begin by defeating the visible signs of aging!
Papaya offers a wide range of vitamins, minerals and antioxidants that work together to delay skin damage and wrinkling. It is rich in the antioxidant lycopene that fights free radicals to help prevent skin discoloration, texture change and fine lines associated with aging
What’s more, papaya contains the enzyme papain which is used in many exfoliating products to shed dead skin cells, leaving you with a firmer, plumper and more radiant skin.
Our cognitive function declines with age. These include areas in remembering, planning, decision-making and more.
In a 20-year Harvard study, it has been shown that eating blueberries at least once a week may slow down cognitive aging by up to two-and-a-half years. The mechanism relies on compounds found in blueberries that help generate new nerve cells in your brain.
In essence, broccoli is a powerhouse of youth. It is a notable source of vitamin C, an antioxidant vital in the synthesis of collagen.
Collagen is a major component of connective tissues that make up several parts of our body. Increased production of collagen means improved skin elasticity, less brittle nails, healthier hair, and increased bone mineral density.
Walnuts. Cashews. Almonds. No matter which nut you choose, they’re all perfect for anti-aging.
Nuts are a rich source of vitamin E which is integral in repairing skin tissues and preventing UV-induced free radical damage to skin. They also contain omega-3s, fats that are important for learning and memory and may help ward off Alzheimer’s disease.
5. Greek Yogurt
Greek yogurt is another winning food in fighting skin conditions like eczema and wrinkles. It has probiotics that help restore your skin’s natural barriers and promotes gut health.
As many of us may not realize, poor gut health is intricately linked with skin disorders. Thus, improving your gut bacteria is critical in maintaining a youthful, glowing skin.
Consumption of fatty fish like salmon has been postulated to reduce your risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults.
Fatty fish contains docosahexaenoic acid (DHA), the most abundant omega-3 fatty acid in the retina of the eye which helps preserve vision and relieve dry eyes.
7. Fortified Soy Milk
Fortified soy milk gives you as much calcium as cow’s milk plus all its added nutrients. It’s great for bone health and is also rich in protein that helps maintain muscle mass that you begin to lose as you age.
Moreover, soy milk is a great source of vitamin b12 which plays a major role in preventing loss of neurons in the brain associated with dementia and memory loss.
8. Dark Chocolates
Dark chocolate is an infamous food proven to slow down and reverse signs of skin aging.
Flavonoids in dark chocolates can protect against sun damage, improve blood flow to the skin and prevent your skin from developing dark spots, pigmentations and fine lines.
Further, it can also enhance your skin’s ability to retain mixture which can reduce the appearance of wrinkles.
Aging is an inevitable part of life. The key is eating healthy so you can age gracefully and wind up the clock a little to maintain your overall health and vitality. Make sure to include these anti-aging foods in your diet to help you feel and look your best with age.
Up to 70% of the human body is water and it is a major component for optimal health and our survival, in general. But are you really getting enough of it?
Well, let’s listen to what research has to say.
As determined and recommended by the U.S. National Academies of Sciences, Engineering, and Medicine (NASEM), the adequate daily fluid intake for an average, healthy adult living in a temperate climate is about 3.7 liters for men and 2.7 liters for women.
While it comes easy for a few of us to get this daily recommendation, drinking water can be a boring, repetitive additional chore for many people.
If you are one of them, here are 10 simple tricks to help you drink more water everyday.
1. Know your own unique fluid needs.
Your body may require you to drink more water if you exercise regularly or live in a hot or humid environment so you have to deliberately listen to it.
Despite the daily fluid recommendation determined by NASEM, they also acknowledge the fact that we have to modify our daily fluid intake based on several factors like our lifestyle, environment, diet and overall health.
When you understand your body’s fluid needs, getting more water will be easier and more intentional overtime.
2. Set a daily intake goal.
One reason why we drink less water is simply because we forget to or we thought we had enough water for the day.
Setting a water-consumption goal is then your solution. It helps you track and record your consumption for the day and keeps you motivated to achieve your daily fluid intake target.
3. Use a marked water tumbler.
Investing on a marked water bottle is a fun and visual way to see your efforts and progress. Bonus points if the water bottle that you are using is your favorite so it makes you excited to drink water.
Make sure it is big enough to fit a whole day’s hydration and the measurement matches your daily water needs. This helps you hit your fluid goals throughout the day.
4. Replace other beverages with water.
Beverages high in added sugar like soda and sports drinks should not be in place of water for hydration.
They’re high in calories and can be a serious threat to your health. Fill your fridge with water instead and keep unhealthy beverages from your kitchen.
5. Drink a glass of water before every meal.
Another habit that does not only help you increase your water intake but can also help you lose weight is drinking one glass of water before your first bite to every meal.
It promotes feelings of fullness that decreases feelings of hunger and calorie intake throughout the day.
If you eat three meals a day, that is already three additional glasses of water to help you achieve your daily fluid goals.
6. Add flavor to your plain water.
If you dislike the taste of water, add a little bit of flavor by steeping fresh fruits, veggie slices or herbs.
Play around with different add-in combinations and find one that suits your taste. You can search for inspirations from fruit-infused water recipes online or just experiment by yourself.
7. Eat your water.
Staying hydrated isn’t just about drinking water. In fact, “eating” your water in the form of fresh fruits and vegetables can help you keep your body sufficiently hydrated for a longer period.
Eating foods with a high percentage of water allows your body to absorb water slowly so the water stays in your body longer. Extra credits for the added vitamins, minerals and antioxidants – giving our bodies the nutrients it needs while also keeping us hydrated.
Below is a selection of fruits and vegetables with high content of water:
9. Start your day with a glass of water.
Drinking one glass of water first thing in the morning is a great way to immediately rehydrate your body after an eight-hour sleep without any water consumption.
According to Dr. Michael Breus, a sleep expert and clinical psychologist, we lose almost a full liter of water every single night and coffee should not be the first liquid to pass over our lips but water.
9. Make transitions in your day opportunities to hydrate.
We do a number of things in a typical day and we can make these transitions into reminders to get a glass of water.
Whether you are going out for a walk, watching a movie or taking a break from studying, take the time in between to drink a glass of water before moving to another activity. Before you know it, you already reached your water goals from tying all these shifts in tasks into drinking water.
10. Reward yourself!
It is a good practice to celebrate small victories. It makes us want to keep hitting that goal and sustain that change until it becomes a routine.
Record your progress daily and give yourself a reward at the end of the week for drinking enough water and taking care of your health. There’s nothing more fulfilling than a treat for yourself after accomplishing something you set out to do.
Drinking water doesn’t have to be difficult. By understanding your body’s needs and incorporating fun in this seemingly boring activity, you can make drinking water less of a chore and more of a habit.