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With a gentle S-shape, the spine is a remarkable and stable system that sustains the whole body. A healthy spine balances the neck, chest, lower back, and pelvis and keeps the head, trunk, and legs in alignment. If you are struggling from back pain due to an unhealthy spine, you are certainly not alone.
The Factors Behind Backaches
Ever wondered why your back troubles you so much? The BMC Public Health’s research suggests that heavy workload could be a major contributor. If you have a desk job, you are likely to suffer from backache soon. As per the same research, carrying a hefty backpack can also cause back pain.
Did you know that over 65% of Americans carry bags that are too heavy?
Then, don’t forget about your posture. According to the American Pain Institute, bad posture can strain your back. Slouching at your desk or hunching over your smartphone contributes to this strain. A lack of exercise is another common issue. If you are living a sedentary lifestyle, your core muscles will become weaker sooner.
A whopping 619 million grapple with debilitating back pain.
According to the National Center for Health Statistics, adults aged 65 and up often deal with back pain. Back pain characterized by the way you use (or abuse) your body is not determined by your age. 8 out of 10 people will experience back pain in their lifetime. Having said that, you still have the power to take control of your spine’s health. So, if you find yourself grappling with persistent back pain, this blog is for you.
Here are 13 ways to maintain a healthy spine.
Keep your back straight
Stand tall like you are ready to take on the world. Imagine a gentle string pulling you up from the top of your head. This posture boosts your confidence. Along with that, it does wonders for your back. When you keep your shoulders back, you spread the load on your spine, reducing back pain risk. So, stand up straight and let your spine relax.
Ideal posture for a healthy spine shape
Think back to when your grandma used to say, “Sit up straight, dear!” She was onto something. When seated, ensure your feet are straight on the ground. It should be higher than your hips. This way, your lower back enjoys some support. Slouching or hunching over might not be as fun as it looks in the movies; it can lead to long-term back issues.
Smartly reach for objects
Avoid sudden and jerky movements. Take careful and measured steps to get to the objects you need. Don’t twist or turn your back unexpectedly. Use a stool to reach for things that are higher than you. Your back will thank you for following these easy tips.
Lift Smart
Use your leg muscles to do the heavy lifting. Keep the load close to your body. Kneel on one knee with the other foot flat on the floor. This technique spreads the weight across your body. It will cut back the strain on your back.
Carry manageable load
Do not attempt to be a hero when it comes to carrying heavy loads. It is okay to make two trips or ask for help. Imagine if you had to carry a large object. In that case, keep the object close to your body. Your spine will love you for your practical approach.
Keep your legs slightly bent when you stand
Bending your knees, a bit when you stand can help relieve pressure on your spinal column, rather than keeping them straight and locked.
Lower your body by kneeling
Do not bend from the waist as it can harm your spine. Bend your knees and lower your whole body when you need to bend.
Take up sports: swimming, running, and cycling
You can have fun and stay fit by doing sports that make your heartbeat faster and your muscles work harder. Swimming, running, cycling, and other sports are great ways to maintain a healthy back.
Maintain a Healthy Weight
Focus on a balanced diet and regular exercise. Shedding those extra pounds is not about looking great. It is about reducing the strain on your back. By maintaining a healthy weight, you are doing your back a huge favor.
Sleep Right
While sleeping, think of your mattress and pillows as the trusty sidekicks. It will support your spine. It is because sleeping on your back puts 55 pounds of pressure on your back. Invest in a comfortable mattress and choose pillows that align your spine. You can put pillows beneath your knee cut. When sleeping on the side, place a pillow around your knees. Avoid sleeping on your stomach, as it can disrupt the natural curve of your spine.
Quit Smoking
Smoking is like a supervillain when it comes to your back health. Nicotine found in smoking products restricts blood flow to the spinal discs. Eventually, it deprives them of essential nutrients. So, you can be the hero by quitting smoking if you do.
Healthy Spine Exercises
Incorporate regular stretching exercises into your daily routine. It will keep your back muscles as flexible and robust as a gymnast. Stretching not only eases tension in your back but also improves your flexibility. If you have minor pain in your back, you can use anti-inflammatories such as ibuprofen. Here are 8 exercises for a healthy spine.
Knee-to-chest stretch
Canadian Chiropractic Guideline Initiative (CCGI), 2018. Knee to chest stretching. YouTube. https://www.youtube.com/watch?v=o8gAyDUh2bs
Thoracic Rotation Extension
Royal Free London NHS Foundation Trust, 2017. Thoracic rotation extension. YouTube. https://www.youtube.com/watch?v=xY7AqP7qCpM
Pelvic tilt
(source: Canadian Chiropractic Guideline Initiative (CCGI), 2018. Knee to chest stretching. YouTube. https://youtu.be/u0AJnVg0tcc?si=Vw9QgoFM1rsZAtrj)
Supine Bridge
(source: Canadian Chiropractic Guideline Initiative (CCGI), 2018. Knee to chest stretching. YouTube. https://youtu.be/A9F7SA713H4?si=q7s3BDgcdbGuWHIw)
Partial abdominal curl
(source: Canadian Chiropractic Guideline Initiative (CCGI), 2018. Knee to chest stretching. YouTube. https://youtu.be/94ELAe3dtIg?si=murPbwWrE77TrhJC)
Shoulder blade squeeze
(source: Canadian Chiropractic Guideline Initiative (CCGI), 2018. Knee to chest stretching. YouTube. https://youtu.be/vY90UK6ZEOg?si=MpWrFwsyAGWCrjO2)
Chin to chest stretch
(source: Canadian Chiropractic Guideline Initiative (CCGI), 2018. Knee to chest stretching. YouTube.https://youtu.be/66lW62aTmN0?si=5y4BVbLcBslyYfz0)
Final Words
Overall, by following these simple tips, you can make your back muscles strong. Your back, much like an American hero, will stand by your side, grateful for your wise choices. Your back is a vital part of your body that supports your movement, posture, and nervous system. To keep your back healthy and prevent back pain, you should follow these tips: exercise regularly, keep your back straight, kneel to bend, don’t lift heavy objects, spread out loads evenly, support your upper body when sitting, keep your knees soft when standing, keep your legs bent when lying down, do sports, and train your spinal muscles every day. These tips will help you maintain your back’s natural shape, reduce pressure on your vertebrae, and strengthen your back muscles. By taking care of your back, you will improve your overall health and well-being.
Reference
2023. 619 Million Affected by Low Back Pain Globally in 2020. Health Day. https://www.healthday.com/healthpro-news/bone-and-joint/physician-s-briefing-lbp-660720083.html#:~:text=The%20researchers%20found%20that%20low,832%20per%20100%2C000%20in%202020.
2023. Lifestyle Medicine for Chronic Lower Back Pain: An Evidence-Based Approach. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8299916/
2023. Ways to Relieve Back Pain. WebMD. https://www.webmd.com/pain-management/ss/slideshow-relieving-back-pain
2023. Back pain causes at any age. Sutter Health. https://www.sutterhealth.org/health/back-spine/back-pain-causes-at-every-age
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Ever considered taking up knitting? Well, if yes, you’re in good company. It is because a whopping 45 million Americans (Knitting Statistics and Data) know how to knit or crochet. But, beyond being a trendy hobby, knitting has more to it. Knitting and crocheting is more than crafting cute scarves or cozy blankets. It is the ultimate stress-busting way you didn’t know you needed. In this blog, we’ll learn the many health benefits of knitting. Knitting is not only for your grammy. Although she might be a pro! We’re talking about how it’s a fantastic way for you to reduce anxiety and stress. And there’s more to it. So, if you’re looking for a way to unwind and boost your well-being, keep reading.
Knitting Is a Craft for All Ages
Let’s debunk the myth – that knitting is for wise old souls. Here’s the scoop: knitting is for everyone, and that includes you. Not only is it super relaxing, but it’s also not limited by your age. In fact, knitting is one craft where age doesn’t matter one bit. Whether you’re a teenager or a retiree, knitting can be your thing. Imagine sitting back, clicking those needles, and creating something beautiful. Did you know most women aged 25-40 usually buy knitting products?
Yup, you read that right. 73.9% of all knitters are women, while 26.1% are men (source: craftyarncouncil.com). So, don’t let stereotypes hold you back. Whether you’re young or young at heart, knitting is the craft waiting for you.
Health Benefits of Knitting
By using knitting needles and getting creative, you can enjoy the health benefits.
Stress Reduction
Knitting provides an ideal escape from the hustle and bustle of daily life. The rhythmic, repetitive actions of knitting can help reduce stress and anxiety. A study from the University of British Columbia found that knitting led to lower heart rates. Along with this, it reduces stress responses.
Key take-away: If you’re feeling the weight of everyday stress, grab your needles and knit them away.
Enhanced Cognitive Skills
Engaging in knitting isn’t only about creating beautiful garments. It’s also an exercise for your brain. Knitters often need to focus on complex patterns and keep track of stitches. This not only sharpens your cognitive skills but also enhances your memory. Research from Harvard Medical School shows a surprising statistic. It says knitting can reduce the risk of age-related cognitive impairment by up to 30% (source: henryford.com).
Key take-away: Knitting is not just a creative hobby; it’s a brain-boosting activity. It enhances cognitive skills, memory, and reduces the risk of age-related cognitive impairment by up to 30%.
Pain Management (Physical benefits of knitting)
Dealing with chronic pain or conditions like arthritis? Knitting might be your natural painkiller. The repetitive motion of knitting can stimulate the production of endorphins. These are your body’s natural pain relievers. The Journal of the American Geriatrics Society revealed another startling fact.
Key take-away: Crafts like knitting can reduce pain and depression.
Improved Fine Motor Skills
Knitting involves intricate hand movements. In turn, it makes it an excellent way to boost your fine motor skills. This is particularly beneficial for children who are still developing these skills. Knitting can help improve dexterity, hand-eye coordination, and finger flexibility. It’s like an exercise for your hands, keeping them agile and nimble.
Key take-away: Knitting is a great way to enhance fine motor skills, making it especially beneficial for children. It improves dexterity, hand-eye coordination, and finger flexibility, keeping hands agile and nimble.
Social Connection (Social benefits of knitting)
Knitting isn’t a solo struggle; it can be a wonderful way to connect with others. Joining knitting groups or crafting with friends can foster a sense of community. Social interaction can reduce feelings of isolation and loneliness. The British Journal of Occupational Therapy found a link between knitting & happiness. How often do you knit? That’s the key. In this way, it improves your mental and emotional well-being.
Key take-away: Knitting fosters community and social connection, reducing feelings of isolation. The frequency of knitting is key to improving mental and emotional well-being, as shown in a study from the British Journal of Occupational Therapy.
Ease Anxiety Fears (Mental health benefits of knitting)
A study found that over 75% of folks who picked up knitting reported feeling less fear and a clearer mind (source:. Creativehertfordshire.com) It’s not a hobby. It’s your secret to tranquility. If anxiety or eating disorders are something you suffer from, knitting might be your ally. Why not give it a try today and find serenity in every single stitch?
Key take-away: Knitting can provide tranquility and relief from anxiety. Over 75% of participants in the study experienced reduced fear and a clearer mind through knitting, making it a potential ally for those dealing with anxiety or eating disorders.
Prevent Memory Loss
Knitting can be your brain’s best friend! Mayo Clinic’s study reveals that brain exercises can slash the risk of memory loss. What’s more, knitting, quilting, or reading in good company can amp up the benefits. If you’re 50 or older, you can reduce memory loss risk by a whopping third! And guess what? Even in your 70s and 80s, it’s never too late to start. So, grab those needles and knit your way to a sharper memory today.
Key take-away: Knitting is a brain-boosting activity, with Mayo Clinic’s study indicating it can significantly reduce memory loss risk, especially for those aged 50 or older. The benefits of knitting on the brain can be enjoyed even in your 70s and 80s, making it a great way to enhance memory.
Knitting Is a Meditative Craft
Knitting and meditation might seem worlds apart, but they share similarities. When you knit, you focus on each stitch, your breath finds its rhythm, and your mind enters a peaceful flow. Like meditation, knitting is a form of mindfulness. It helps reduce stress and anxiety. It also enhances concentration and boosts your well-being. Do you know what medical researchers at Massachusetts General Hospital Benson-Henry Institute say? They say things like meditation can drop your blood pressure. And you know what else does the trick? Knitting! Yep, it’s like yoga or tai chi. Both activities offer a soothing escape from life’s chaos and can help you find your inner peace. Give it a try and experience the tranquil magic of knitting!
Key take-away: Knitting and meditation are similar in promoting mindfulness, reducing stress, and enhancing concentration. Medical researchers at Massachusetts General Hospital Benson-Henry Institute suggest that activities like knitting can lower blood pressure, like meditation, yoga, or tai chi. Both knitting and meditation offer a tranquil escape from life’s chaos and can help you find inner peace, making them worth trying for a serene experience.
Conclusion
Knitting isn’t a pastime; it’s a scientific stressbuster. When you knit, your brain releases dopamine, the “feel-good” chemical. Thus, it reduces stress and anxiety. This rhythmic activity also triggers your parasympathetic nervous system. Hence, it slows your heart rate and promotes relaxation. So, if you find yourself feeling frazzled, pick up those needles and yarn. It’s a simple and effective way to knit away your stress and embrace tranquility.
References
2005. A Pastime of Grandma and the ‘Golden Girls’ Evolves into a Hip Hobby. The New York Times. https://www.nytimes.com/2005/03/30/opinion/a-pastime-of-grandma-and-the-golden-girls-evolves-into-a-hip-hobby.html
2014. Knitting & Crocheting Are Hot. Craft Yarn Council. https://www.craftyarncouncil.com/know.html
2022. The Benefits of Knitting and Crocheting. Henry Ford Health. https://www.henryford.com/visitors/caregivers/care-connections/the-benefits-knitting-and-crochet
2013. The Benefits of Knitting for Personal and Social Wellbeing in Adulthood: Findings from an International Survey. Sage Journals. https://journals.sagepub.com/doi/abs/10.4276/030802213X13603244419077
2014. Mayo Clinic Reports That Knitting May Reduce Alzheimer’s Risk By 30-50%. Lion Brand Notebook. https://blog.lionbrand.com/mayo-clinic-reports-that-knitting-may-reduce-alzheimers-risk-by-30-50/
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No matter what type of cheese you eat, you are doing your body good. Health benefits of cheese does not get enough credit. Preventing cancer, strengthening bones, and fighting cavities are a handful benefits.
Nutritional facts
The concentration of essential nutrients in cheese is high. This includes high quality proteins and calcium. Cheese also contains phosphorus, zinc, vitamin a, riboflavin, and vitamin B12. It is rich in the amino acid tryptophan, which helps the body produce serotonin and melatonin. The tryptophan in cheese can help you sleep better at night or reduce your anxiety during the day. Cheese is also a great source of vitamin K2-MK7. K2-MK7 prevents osteoporosis by keeping calcium where it belongs-in your bones.
Nutritional facts about Cheddar, American Cheese and Mozzarella – 1 slice (1oz) (28g)
- Cheddar
- Calories – 113 Saturated fat – 6g Calcium – 202mg
- American Cheese
- Calories – 104 Saturated fat – 5g Calcium – 293 mg.
- Mozzarella
- Calories – 78 Saturated fat – 3g Calcium – 205 mg.
- Blue cheese (1 tbsp)
- Calories – 30 Saturated fat – 1.6g Sodium – 115.6 mg Protein – 1.8g
- Goat cheese
- Calories – 20 Saturated fat – 1.0g Sodium – 27.5 mg Protein – 1.3g
Health Benefits and Risks of Cheese
Dental Benefits of Cheese
Cheese is high in its calcium content, which is one of the most important benefits when it comes to strong teeth. Besides, cheese has a very low content of Lactose. Lactose derives from different foods and can harm teeth. The older the cheese, the lower the lactose levels. Eating cheese immediately after a meal prevents tooth decay. This includes cheddar, swiss, blue, monterey jack, and brie.
Key points
Cheese is high in calcium, good for teeth. Older cheese has less lactose. Enjoy cheddar, Swiss, blue, Monterey Jack, or Brie.
Cancer prevention
Cheese contains substances called Conjugated Linoleic Acid and Sphingolipids that are among the many benefits of cheese when it comes to cancer prevention. Vitamin B in cheese is good for maintaining body functions. It also protects the body from diseases. Research studies in the UK have not found any evidence to support the claim that dairy products and milk can cause cancer. NHS recommends adding dairy products to your diet. Dairy may even reduce the risk of bowel cancer according to the NHS Eatwell Guide.
Key points
Cheese contains nutrients like Vitamin B. Some studies suggest potential benefits in cancer prevention. NHS recommends dairy as part of a balanced diet.
Cheese Benefits for Weight Gain
Be careful if you are trying to lose weight – cheese contains a lot of natural fats which may cause weight gain. Cheese is a high-calorie food. Cheese contains 100 calories (about 8 minutes of running) in every ounce. This is more than the number of calories found in meat or vegetables. The saturated fat content of cheese also contributes to weight gain. Some low-fat cheese can be healthy for you to eat and perfect for keeping your weight balanced. Cheese is the healthy way to go if you are trying to gain weight, whether it’s muscle weight, fat, or bone density. Cheese is full of protein, fat, calcium, vitamins, and minerals. This makes the muscles strong and bones healthy. The vitamins and minerals are better for a balanced metabolism.
Key points
- Cheese is high in calories and fat. Consider portion size for weight management.
- It’s also rich in protein and calcium, beneficial for building and maintaining body tissues.
Gouda Cheese Gut Benefits
Recent studies show that cheese with added probiotics can boost the immune system. It reduces aging-related immune decline. These probiotics share similarities with the bacteria inhabiting the human gut. So, researchers focused their investigations on this specific area. A cohort of elderly volunteers residing in a nursing home underwent a four-week observation period. Researchers provided one group with placebo cheese. The other received probiotic-enriched gouda. Results revealed improvements in natural and acquired immunity. The group consuming probiotic-enriched gouda were benefactors.
Key point
Studies suggest probiotic-enriched cheese may support immune function in older adults.
Bone strength (osteoporosis)
Cheese contains calcium and vitamin B. This nutrient combination is particularly beneficial for strengthening bones and cartilage. It is especially important for children, the elderly, and pregnant or lactating women. The vitamin B in cheese helps the body absorb and distribute calcium. Osteoporosis occurs when there is a deficiency of calcium in the bones. Cheese can contribute to strengthening the bones of individuals with this condition. Treat osteoporosis with high intake of protein, calcium, vitamins and minerals.
Key point
Cheese provides calcium and vitamin B, supporting bone health. Beneficial for various age groups.
Cheese and High Blood Pressure
Sodium and cholesterol are bad for folks with high blood pressure. People with high blood pressure should stay away from them. The fat in cheese depends on the quality of the milk it is made with. Full fat or cream milk, or low fat or fat free milk will determine how high the fat content of the cheese is. High fat cheese is more popular because they taste better. Many low-fat cheeses are being introduced to shelves. Make sure to look for the fat content in the cheese before you buy it. The sodium content in cheese depends on the amount of salt added to the milk before it is turned into cheese. There is low-sodium cheese that is helpful in reducing agents associated with heart disease. The content of vitamin B in cheese is also helpful for those with high blood pressure.
Key point
Cheese sodium and fat content vary. Choose low-fat, low-sodium options for heart health. Vitamin B in cheese offers additional benefits.
Cheese Heart Benefits
Cheese contains conjugated linoleic acid (CLA), which has been studied for its potential anti-inflammatory properties and possible benefits in reducing heart disease risk. However, it’s important to note that while some studies suggest positive effects, research is ongoing, and results can vary. Additionally, the overall health impact of cheese also depends on factors like fat content, sodium levels, and portion size.
Key point
It’s always a good idea to consume dairy products, including cheese, in moderation as part of a balanced diet.
Health risks
Casein
Eating too many calories, from casein protein or other foods, can make you gain unwanted weight. It is important to mention that having lots of protein can be risky for some people, especially those with kidney problems. Adding a protein supplement might make weak kidneys work even harder, which could cause health problems.
Lactose intolerance
Lactose intolerance happens because your body can’t break down milk sugars well. It’s because you don’t have enough of the enzyme called lactase. Common symptoms encompass bloating, gas, abdominal discomfort, and diarrhea. Most people with lactose intolerance can eat cheese and have a little milk and yogurt without feeling sick.
Saturated fats
Cheese offers a rich source of protein and calcium, making it a nutritious addition to your diet. However, it’s important to be mindful of its higher saturated fat and salt content. Consumed in moderation, cheese can be a delicious part of a balanced diet that supports your overall well-being. This way, you can enjoy its benefits without negatively impacting your heart health.
Conclusion
In conclusion, cheese, with its rich blend of flavors and textures, offers not only culinary delight but also an array of health benefits. It’s good to eat cheese in moderation because it can have a lot of saturated fat and salt. But it can still be a good part of your diet. Cheese has lots of benefits. It can help your teeth, make your bones stronger, prevent cancer, and make your gut healthier. But if you’re trying to control your weight or have trouble with milk sugar (lactose), you should be careful about how much cheese you eat. In the end, cheese can be yummy and good for you if you eat it and in line with your health goals.
References
2023. What Is Casein?. VeryWell Health. https://www.verywellhealth.com/casein-5081318#:~:text=Casein%20is%20a%20protein%20found%20in%20dairy%20products.,by%20people%20with%20milk%20allergies
2023. Cheese: Are There Health Benefits?. WebMD. https://www.webmd.com/diet/health-benefits-cheese
2023. Is Cheese Bad for You?. Healthline. https://www.healthline.com/health/is-cheese-bad-for-you#takeaway
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Cranberries, often linked to Thanksgiving, deserve a year-round place on your plate. Yes, these vibrant red berries can extend to you a plethora of health benefits.
So, buckle up, because we’re about to take you on a journey through the incredible world of cranberries.
Get ready to know why you should make them a year-round dietary staple.
Cranberries And Thanksgiving Tradition
Thanksgiving and cranberries are like an inseparable duo, and guess what? You’re about to find out why! Now imagine your Thanksgiving feast, complete with that all-American turkey and stuffing. But what’s the secret ingredient that brings that extra zing to your table? It’s those vibrant, tart cranberries! Whether on turkey or mashed potatoes, cranberries bring a burst of flavor. It symbolizes gratitude, harvest, and the true spirit of Thanksgiving.
Now, let’s begin with a nutritional value fact-check. It will help you better understand its health benefits.
The Nutritional Power of Cranberries
Native Americans used these vibrant red berries to treat various ailments. According to research, Cranberries have the potential to prevent and manage medical conditions. When you eat cranberries, you’re embracing vitamins C, A, and B. It has folic acid, fiber, calcium, iron, and potassium too. These nutritional powerhouses offer you a host of health benefits. That’s the reason why it’s a valuable addition to your diet.
5 Cranberry Benefits for a Healthier You
Here are some surprising health benefits that you might not be aware of.
Super Immunity Booster
Cranberries have vitamin C, the ultimate defender against colds and flu. It means the vitamin C present in Cranberry can help make collagen in your body. With these little berries in your corner, you’ll boost your defense against seasonal sniffles.
Urinary Tract Champion
Cranberries prevent urinary tract infections (UTIs). Their natural compounds help prevent bacteria from sticking to the urinary tract walls. So, it keeps you away from such infections. The compounds that inhibit the adhesion are proanthocyanins. It is usually specific to cranberries and blueberries.
Antioxidant Powerhouse
Cranberries are rich in antioxidants that protect your cells from oxidative damage. This defense mechanism can lower your risk of chronic diseases. Moreover, it helps you maintain good health. Studies also say that diets high in antioxidants may help reduce “age-related” conditions. It includes memory loss and loss of balance and coordination.
Bacterial Infection Fighter
Beyond UTIs, cranberries also offer protection against other pesky bacterial infections. It could be digestive issues or gum disease. And on top of that it can help keep away respiratory infections as well. Their natural antibacterial properties make them a valuable addition to your diet.
Heart Health Support
Cranberries reduce the risk of heart disease. It increases good cholesterol levels and improves blood pressure. It also reduces a compound homocysteine in your body. Homocysteine saves the lining of the blood vessels. A healthy heart is a happy heart, and cranberries play a part in making that happen.
Sip or Snack: Creative Ways to Enjoy Cranberries
Tired of the same old cranberry routine? Let’s shake things up! If you’re ready to break out of your cranberry rut, we’ve got some fun and tasty ideas for you.
Cranberry Bliss Fusin Bowl
Ingredients
- 1/2 cup cranberry compote
- Your choice of yogurt or oatmeal
Directions
- Prepare your favorite yogurt or oatmeal.
- Top it with 1/2 cup of cranberry compote.
- Stir it in to add a sweet-tart burst of flavor.
- Enjoy your cranberry-infused breakfast bliss!
Healthy Cranberry Salad
Ingredients
- 2 cups fresh cranberries
- 1 cup diced apple
- 1 cup diced celery
- 1/2 cup chopped pecans
- 1/4 cup chopped red onion
- 1/2 cup Greek yogurt
- 2 tablespoons honey
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Lettuce leaves (for serving)
Directions
- Wash and halve the cranberries.
- In a food processor, pulse the cranberries until chopped. Transfer to a large bowl.
- Add apple, celery, pecans, and red onion to the bowl.
- In a small bowl, mix Greek yogurt, honey, lemon juice, salt, and black pepper.
- Pour the yogurt dressing over the cranberry mixture and toss to coat.
- Cover the bowl and refrigerate for at least 2 hours.
- When serving, line a platter or plates with lettuce leaves.
- Spoon the cranberry salad onto the lettuce and add extra pecans if desired.
Cranberry Smoothie
Ingredients
- 8 oz chilled cranberry juice
- 1 cup fresh or frozen berries (strawberries, blueberries, raspberries
- 1/2 banana
- 1 cup vanilla yogurt
Directions
- Put all the ingredients in a mixing jar.
- Blend it to make a smoothie.
Conclusion
Did you know that on average, over 400 million Americans enjoy cranberries each year? That’s a lot of cranberry love!
With their unique tangy-sweet flavor, cranberries can brighten up your plate.
So, next time you’re at the grocery store, be sure to toss a bag of cranberries into your basket.
Here’s to a cranberry-filled, healthier you, all year long!
References
- 2018. American Cranberries and Health Benefits – an Evolving Story of 25 years. Research Gate. https://www.researchgate.net/publication/322366922_American_Cranberries_and_Health_Benefits_-_an_Evolving_Story_of_25_years#:~:text=Nowadays%2C%20growing%20evidence%20suggests%20other,and%20protect%20against%20intestinal%20inflammation.
- 2023. Top 5 health benefits of cranberries. BBC Good Food. https://www.bbcgoodfood.com/howto/guide/health-benefits-cranberries
- 2022. Cranberries 101: Nutrition, Benefits, Side Effects, and More. Everyday Health. https://www.everydayhealth.com/diet-nutrition/cranberries-nutrition-benefits-uses-side-effects-and-more/
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Whether you’re an avid nature enthusiast, a parent concerned about your child’s outdoor adventures, or someone who’s had a recent brush with a bee, this blog post is your go-to guide for navigating the world of bee stings. Bee stings can happen to the best of us, but fear not! In the following paragraphs, we’ll explore effective ways to prevent bee stings and share soothing remedies for those who’ve already experienced the uninvited jab.
Bee stings are painful and can be lethal if the sufferer has allergies to bee stings. Always remember that after being stung, the first thing you should do is to get away from the bee. Bees emit a smell attracting other bees when they are in danger. Next you should remove the stinger. Do not scrape it off, but rather try to pull it out. The faster you remove the stinger, the less severe the reaction will be.
Home treatment for Bee and Wasp stings
If you’re struggling with the pain of a bee or wasp sting at home, fret not as you can try some effective home remedies. Want to know about them? Well, here are some home treatments that can make you feel better. It might also shrink the puffiness from those annoying bug bites.
Cold compress
Cold compress is among the most used honeybee bite treatment home remedies. The cold compress can reduce your inflammation. It provides a numbing effect, giving you relief from the pain.
Baking Soda
Create a paste by mixing baking soda with a few drops of water and apply it to the sting. This paste can help you by neutralizing the acidic venom from the bee. It is another common method for bee sting treatment at home.
Honey
Dab little honey on the affected area and cover with a clean bandage. It reduces the risk of infection.
Honey boasts natural antibacterial properties. Yes, you heard it right!
Onion Slice
Cut a slice of fresh onion and place the slice over the sting area. You might find it surprising, but a fresh onion slice can actually help with a bee bite. Onions are your go-to remedy because they can reduce pain and swelling at the same time.
Toothpaste
Apply plain white toothpaste to the sting area. It can help soothe your discomfort and take the edge off the sting.
Medical treatment for Bee and Wasp stings
If you’re allergic to bee stings, look for an EpiPen. But if you don’t have an EpiPen, call 911 right away. Also, pay attention to any signs of itching, redness, hives, or difficulty breathing.
If you’re not allergic to bees and you get stung, don’t worry too much. The pain should go away, and any swelling should only last a day or two. Moreover, you can help by applying an ice pack to reduce the swelling. If you feel itchy, consider using antihistamines and lotion to ease the itchiness.
If you happen to get stung by lots of bees keep an eye out for a couple of things. If there are more than 10 stings, it’s a smart move to head to the hospital. The same should be the case when a bee stings you on your nose, mouth, or throat.
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Can you get a scar from a Bee sting?
You might be wondering if bee stings can lead to scars. Well, it’s not something that happens very often. But it’s good to know that the extent of scarring can vary depending on factors. It includes your skin type, how you perform bee sting allergy treatment and how well your body heals.
According to the American Academy of Dermatology, most bee stings can cause you temporary discomfort. Although, they subside within a few hours to a few days. But here’s the thing: in certain situations, scarring might rear its ugly head. It is especially true when the bee sting gets infected.
So, if you notice the wasp sting swelling after 48 hours, it’s a good idea for you to reach out to your doctor.
It’s important to remember that if you scratch or pick at the sting, you’re more likely to end up with scars. Plus, scratching can introduce bacteria. It can make infection a real possibility and leave a lasting mark. Apart from this, it also depends on how long does bee venom stay in your system.
So, to reduce the risk of scarring, make sure to keep the area clean. If you see any signs of infection don’t hesitate to seek medical help. It includes signs like increased redness, swelling, or pus. Keep in mind, bee sting scarring is possible, but not with everyone.
Conclusion
You should know that only honeybees leave a stinger behind. Wasps and hornets do not leave a stinger (so don’t be looking to pull one out). But they can still cause an anaphylactic reaction.
You can use a few tricks to avoid bees altogether. For instance, you can avoid fragrances like body spray, scented soaps, and hair sprays. Then, you can avoid bright clothing with floral designs. When you keep these points in mind, you can outsmart some bees. Other than that, you should be cautious when drinking from a soda can. Bees can climb in and give you a shocking and painful surprise when you take a drink.
References
2017. Home Remedies: Stung By A Bee. Medical Xpress. https://medicalxpress.com/news/2017-08-home-remedies-stung-bee.pdf
2018. The Bees Sting. Research Gate. https://www.researchgate.net/publication/320226794_The_bee%27s_sting
2012. Mosquito Bites & Bee Stings. California College of Ayurveda. https://www.ayurvedacollege.com/wp-content/uploads/2017/06/Mosquito-Bites-KJohnson.pdf
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Feeling a bit blah since winter kicked in? Trouble catching those Zs? Energy levels doing a disappearing act? Well, you might be cruising on the Seasonal Affective Disorder (SAD) train.
So, what’s this SAD thing?
It’s a type of clinical blues that often pops up when winter knocks on the door, making people feel a bit gloomy till spring pops up to say hi. Blame it on the light – or the lack of it!
Seasonal Affective Disorder loves hanging out in places with long, tough winters, like the North. In the U.S., about 4-6% feel the SAD vibes, and 10-20% experience a milder version called winter-onset SAD. And hey, did you know there’s a summer-onset version too? Yup, it’s a thing!
Women tend to get hit by SAD more than men. But surprise, surprise, even the younger gang – kids and teens – can get caught up in the SAD whirlwind.
Now, what’s cooking in the SAD pot? Light’s the secret ingredient. It messes with our brain’s mood controls and our internal clocks. Scientists are giving a high five to melatonin and serotonin, two brain chemicals playing a big role in the SAD drama.
Symptoms of Seasonal Affective Disorder?
They’re like a mixed bag – from energy nosedives to cravings for sweets. Some folks might even turn into hibernating bears!
Diagnosing SAD can be tricky. It often masquerades as other mood troubles. But if your winter funk is a regular thing for a couple of years, and you blossom in spring, it might be SAD knocking.
How to kick Seasonal Affective Disorder to the curb?
Let there be light! Literally. Sunlight, walks, and brightening up your indoor spaces can do wonders. Exercise is a mood booster too. And hey, a sun-soaked vacation might give you a temporary SAD break.
For a more serious match against SAD, there’s light therapy, meds, counseling, and behavior therapy. Plus, keeping that diet balanced helps prevent unwanted winter fluff.
Got a Seasonal Affective Disorder suspicion?
Chat up your doc. They’re the pros with the best game plan. Whether it’s just winter blues or a full-blown SAD attack, talking about it and learning the ropes is your ticket to feeling sunshiny again!
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If you enjoy a hot cup of tea from time to time, you’ll be delighted to know that you’re doing something healthy for yourself too.
Inside that comforting cup are powerful disease-fighting antioxidants and catechins, compounds that prevent cell damage.
But, is tea good or bad for your health? Let’s explore the tea benefits studies have shown to answer this question.
Tea’s Amazing Health Benefits
Tea’s amazing health benefits are largely due to its high content of flavonoids.
These plant-based compounds are disease-fighting antioxidants that can help fight hypertension, lipid disorders, and heart disease.
One of the key areas where tea’s flavonoids shine is in the battle against hypertension, commonly known as high blood pressure.
High blood pressure is a widespread health concern that can lead to severe cardiovascular issues if left unchecked.
However, the flavonoids found in tea have demonstrated the ability to relax blood vessels, which, in turn, can help regulate blood pressure levels and contribute to overall heart health.
Moreover, flavonoids in tea also show promise in addressing lipid disorders. Lipid disorders involve irregularities in the levels of lipids, such as cholesterol and triglycerides, in the blood.
These imbalances are associated with an increased risk of heart disease. Tea’s flavonoids can aid in reducing LDL cholesterol (the “bad” cholesterol) levels, which is a critical step in mitigating the risk of heart-related problems.
Speaking of heart disease, tea’s flavonoids have been linked to its potential in reducing the risk of heart disease.
By combating oxidative stress and inflammation within the cardiovascular system, these antioxidants help shield the heart from damage, ultimately contributing to a healthier heart.
Which Tea Is Very Popular for Its Health Benefits?
Green tea stands as an unrivaled source of catechins, and the potency of these remarkable compounds in combatting cell damage is truly remarkable.
As noted by the authoritative Harvard Women’s Health Watch, catechins, which are abundantly present in green tea, exhibit a level of power and effectiveness that surpasses even the renowned vitamins C and E in their ability to thwart cellular damage.
Catechins, often celebrated as nature’s formidable defenders, belong to a class of natural antioxidants that have captured the attention of the scientific community for their unparalleled capacity to neutralize harmful free radicals.
These free radicals, which are highly reactive molecules, can wreak havoc within our bodies by causing oxidative stress and cellular damage.
This oxidative stress is implicated in the development of various chronic diseases and the aging process itself.
What sets catechins apart is their unique molecular structure and the sheer intensity of their antioxidant properties. When compared to vitamins C and E, both widely recognized for their antioxidant prowess, catechins demonstrate a superior ability to intercept and disarm free radicals.
This places green tea in a league of its own when it comes to safeguarding our cells and tissues from the ravages of oxidative stress.
Moreover, the benefits of catechins extend far beyond their antioxidant capabilities.
Research has unveiled their potential in various health arenas, including cardiovascular health, weight management, and even cancer prevention.
Their role in promoting a healthy heart, assisting in weight loss efforts, and acting as a shield against certain forms of cancer further underscore the holistic advantages of incorporating green tea into one’s daily regimen.
The Health Benefits of Drinking Tea Every Day
Regular consumption of tea offers a plethora of health benefits that extend far beyond just providing a soothing beverage.
Numerous studies have highlighted the positive impact of incorporating tea into one’s daily routine, underscoring its potential to reduce the risk of certain cancers and heart disease while also improving cholesterol levels and blood pressure.
One of the remarkable health benefits attributed to tea consumption is its potential role in reducing the risk of certain types of cancer.
Tea, particularly green tea, contains potent antioxidants known as catechins that have been shown to exhibit anti-cancer properties.
These compounds work by neutralizing harmful free radicals and inhibiting the growth of cancer cells, making tea a valuable addition to a cancer-preventive lifestyle.
Furthermore, tea is known for its ability to enhance heart health. Regular tea drinkers often experience an increase in HDL cholesterol, commonly referred to as “good cholesterol.”
Higher levels of HDL cholesterol are associated with a reduced risk of heart disease, as it helps remove excess cholesterol from the arteries. Additionally, tea can contribute to lower blood pressure, further reducing the risk of cardiovascular issues. The combination of catechins and other heart-healthy compounds in tea makes it a heart-smart choice.
Tips for Maximizing Tea Benefits
To reap the full spectrum of health benefits from tea, consider making it a regular part of your daily routine.
Aim to drink tea several times a day to absorb the abundance of antioxidants and beneficial plant compounds it offers. Green tea enthusiasts typically savor around three cups a day, optimizing their intake of catechins and other bioactive constituents.
To make the most of your tea, pay attention to the brewing process. Allowing the tea to steep for three to five minutes ensures that you extract the maximum amount of catechins and other valuable compounds. Freshly brewed tea is the preferred choice, as it retains the highest concentration of healthful constituents.
In contrast, decaffeinated tea, bottled ready-to-drink tea, and instant teas may contain fewer of these beneficial compounds.
Considerations for Tea Consumption
It’s worth noting that tea can affect the absorption of iron from fruits and vegetables, potentially leading to decreased iron intake.
To mitigate this effect, consider adding lemon or milk to your tea or enjoying it between meals. These practices can help counteract the impact on iron absorption while still allowing you to relish the many health benefits that tea brings to your daily life.
In conclusion, the habit of drinking tea daily can be a valuable asset in your quest for better health.
With its potential to reduce the risk of cancer and heart disease, improve cholesterol levels, and lower blood pressure, tea offers a natural and delicious way to enhance your overall well-being.
So, go ahead and savor a cup or two, knowing that each sip is contributing to your health and vitality.
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For many Americans, the gaping edge of the dreaded Plan D donut hole is in sight and many have already fallen in. This year, four million people are estimated to reach the Plan D gap when they have to bear the full cost of their prescriptions. Luckily, online Canadian pharmacies are providing relief. The donut hole is the point in Medicare Plan D when beneficiaries reach annual drug costs of $2,250, including the amount paid by insurance.
Until their drug costs reach $5,100, beneficiaries are expected to pay the full cost of their prescriptions – in addition to paying their monthly premiums.
Dr. Paul Zickler of DoctorSolve™ online pharmacy services (www.doctorsolve.com) believes that miscommunication is to blame for the problem. “Unfortunately because Plan D is so overwhelming and confusing, many seniors didn’t fully understand the meaning of the donut hole when they signed up.
The real ramifications are just beginning to make themselves apparent.”
People with chronic health conditions, such as diabetes, heart disease, hypertension, and mental disorders, or who take several medications get hit the hardest. “Many of them reached the donut hole long ago and were shocked to discover that after being on the plan only a short time, they had to empty their own wallet to get their medications. At that point, they had to decide between food and their health,” states Zickler.
Americans looking to online Canadian pharmacies for affordable meds
While Medicare wooed millions of unsuspecting seniors to the D side, it is the donut hole of Plan D that will turn their heads back to the north. “Many patients who gave in to the pressure of Congress, and chose not to purchase drugs from online Canadian pharmacies will once again realize just how affordable and beautifully uncomplicated it can be,” says Zickler. “With prices 43% cheaper than buying in the U.S., safe products, and consistent, attentive service from medical professionals, it is still a better option by far.”
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DoctorSolve™ Healthcare Solutions Inc., a Canadian Internet-based pharmacy intermediary (license #BC Q37), offers lower-cost, long-term prescription drugs. A professionally registered pharmacist fills all prescriptions. A certified member of the Canadian International Pharmacy Association, DoctorSolve™ is ranked as one of the best Canadian pharmacies online. DoctorSolve™ has filled more than 200,000 U.S. prescriptions.
For more information on how to order Canadian drugs safely and securely call 1-866-732-0305 or visit https://www.doctorsolve.com/ – a trusted and reliable Canada pharmacy for over 6 years.
Over 2,500 American customers participated in a poll conducted by the Canadian International Pharmacy Association (CIPA) to learn why Americans purchase health maintenance medicines from pharmacies outside the United States. Over half respondents say they order medicines from non U.S. pharmacies to save on prescription drug costs. Over 20% say their reason is to obtain prescription medicine their health insurance does not cover.
Rising costs of medications have left many to seek other ways to fill prescriptions. Roughly 25 percent of respondents say over the past year they have not been able to fill their prescriptions because they can’t afford to. Thirty percent admit they miss doses on purpose or cut their pills in half to limit their spending related to prescription refill costs. Customers obtaining their medicines through Canadian pharmacies reportedly spend an average $250 per month for each prescription, while saving almost 50 percent for a 90-day prescription supply.
According to results received through the CIPA survey, many have dodged feared health consequences due to inexpensive prescription drug costs through Canadian pharmacies. Over thirty percent say if it had not been for cheaper options through Canadian pharmacies, they would not be able to fill most of their prescriptions. Just over 10 percent say it would be impossible to purchase any of their medicines at all. Rising medication costs have forced some consumers to stop taking their medicine putting themselves at a greater health risk.
American tax payers carry a financial burden of those on Medicare struggling to pay for health maintenance medications. A large percentage of individuals obtaining prescriptions from Canada are American seniors receiving Medicare. Over 85 percent of respondents are over the age of 55. Of these close to sixty percent say they fund their health insurance and are responsible for medication costs.
CIPA general manager Tim Smith says international pharmacies are helping Americans obtain affordable prescription drugs. He also states pharmacies with CIPA membership is another option for fixed-income Americans allowing for better health management due to cheaper medication costs.
Licensed online retail pharmacies providing 90-day pharmaceutical and maintenance medications to Canada and America consumers, with the exception of non-controlled substances, are verified by the CIPA.
The members display a verification seal online that verifies the pharmacy engages in good practices fulfilling valid prescription orders from patient doctors. Members also meet quality control standards, keep patient information private and confidential, and provide easy to access information about contact details on their website. CIPA says Canadian pharmacies have served over 10 million patients from the United States since it has launched in 2002 with a clean safety record.
There are high blood pressure signs you should be aware of, regardless if you are taking birth control pills or not. However, for most high blood pressure sufferers, recognizing signs can be easier said than done. The reason is because high blood pressure generally has no symptoms due to the fact that the basic warning signs associated with it are extremely vague.
Basic warning high blood pressure signs
The following are the basic warning high blood pressure signs you should be aware of:
- Headaches
- Dizziness
- Nosebleeds
- Flushed face
- Fatigue.
As you can see, from the above list of symptoms, it is easy for someone to ignore or mistaken these symptoms as another problem. This is why high blood pressure is commonly known as “the silent killer”, because for those who don’t receive regular blood pressure checkups, it usually isn’t until one experiences the more extreme symptoms that he/she seeks medical attention.
The following extreme high blood pressure signs occur if high blood pressure (blood pressure is equal to or greater than 140/90 mmHg.) has been persistent, severe and left untreated for a long time. The symptoms are usually the result of damage that has been done to the brain, eyes, kidney and heart.
Common Symptoms
- Severe unexplained headache
- Fatigue
- Restlessness
- Nausea
- Vomiting
- Shortness of breath
- Blurred vision
- Chest pain or shortness of breath after slight exertion
More extreme signs include:
- Eye damage and loss of vision
- Organ failure – kidneys and/or heart fail
- Heart attack
- Stroke or a transient ischemic attack (better known as a mini-stroke)
- Aneurysm
- Peripheral arterial disease
- Brain swelling – this is rare but can cause drowsiness and coma.
Note: if you are experiencing any of the above extreme signs visit your hospital emergency department immediately.
How can high blood pressure be treated?
First of all, regardless if you have high blood pressure signs or not, always have your blood pressure checked annually, and inform you doctor if you have a family history of hypertension, kidney failure, heart attack or stroke, as this increases your risk.
That being said, high blood pressure can be managed thorough lifestyle changes, but depending on the severity of the condition, some individuals may benefit from a combination of lifestyle changes and medical treatment.
Lifestyle changes
Food
Limit and eliminate food products that encourage high blood pressure including, table salt, cooking salt, salty and processed foods, foods high in saturated fat, sugary foods and drinks, caffeine and alcohol.
Quit smoking
Nicotine in cigarettes causes the blood vessels to constrict, and increases blood pressure.
Exercise
Physical activity actually works to reduce blood pressure while inactivity increases blood pressure. Exercise is a great way to keep your body healthy and strong, and is a fantastic way to lose and maintain a good weight.
Lose weight
If you are exceptionally overweight or obese you are putting excess pressure on your heart. You must reduce your weight by incorporating regular exercise and healthy eating habits in your lifestyle. Avoid crash diets as these can only make your condition worse.
Medication
If your doctor feels you require medication to help control your high blood pressure signs, you may be prescribed medication to help relieve the stress that is being placed on your heart, organs and blood vessels including: diuretics (water pills), beta-blockers, calcium channel blockers, angiotensin receptor blockers (ARBs), angiotensin–converting enzyme(ACE) inhibitors, Alpha–blockers, etc.
Remember although medications can help, lifestyle changes are essential for controlling high blood pressure.
It is vital that you realize high blood pressure can go undetected for years and cause no symptoms while still damaging the blood vessels, heart and other organs. Therefore, if you suspect you have high blood pressure signs, are unsure if you do, or even if you don’t, always visit your health care provider annually to have your blood pressure checked. Monitoring your blood pressure, and taking action to control it when it’s high, is the only way you can protect yourself from the silent killer.
DoctorSolve™ Healthcare Solutions Inc., a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, DoctorSolve™ is ranked as one of the best Canadian pharmacies online . DoctorSolve™ has filled more than 200,000 U.S. prescriptions. For more information on how to order Canada drugs safely and securely call 1-866-732-0305 or visit https://www.doctorsolve.com/ – a trusted and reliable Canadian online pharmacy for over 6 years.
About the Author: By Paul J Johnson. Grab your free copy of Paul Johnson’s brand new Blood Pressure newsletter – Overflowing with easy-to-implement methods to help you find out about natural high blood pressure cure
Source: www.isnare.com