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The 12 Best Healthiest Low Cholesterol Foods

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HealthEvoke
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Low Cholesterol Foods

Elevated levels of cholesterol are regarded as a substantial risk factor for cardiovascular disease. Anemia-related LDL, also referred to as “bad” cholesterol, accumulation in the bloodstream may elevate the likelihood of developing cardiovascular disease through its role in atherosclerosis, the process by which arterial plaque develops.

To reduce your risk of developing cardiovascular disease, you must maintain appropriate cholesterol levels. Fortunately, increasing your consumption of heart-healthy fruits, vegetables, seeds, and legumes, among other dietary modifications, can assist you in attaining and sustaining optimal cholesterol levels.

Read More: 6 Health Benefits Of Omega-3 Fatty Acids

Here are 12 of the best low cholesterol foods. 

1. Oats and Oat Bran

Consistent consumption of oats has been shown to substantially reduce risk factors for cardiovascular disease, such as elevated levels of total and LDL cholesterol.

Oats and oat bran are rich in beta-glucan, a soluble fiber that aids in cholesterol reduction by impeding cholesterol absorption in the gastrointestinal tract and promoting cholesterol elimination via bowel movements.

2. Almonds

Incorporating nuts and seeds into a nutritious diet can aid in the reduction of cholesterol levels due to their high soluble fiber content.

Almonds are a popular nut that has been linked to numerous heart health advantages, including lower cholesterol levels. Numerous studies have demonstrated that including almonds in your diet is a simple and efficient method to improve and safeguard your heart health.

A meta-analysis of 19 research published in 2023 discovered that eating nuts, including almonds, is helpful for lowering total cholesterol, LDL cholesterol, and triglyceride levels, which can assist improve heart health. The review also discovered that those who eat nuts on a daily basis have lower levels of small dense LDL particles, which are more strongly connected to the development of atherosclerosis than larger LDL particles.

3. Berries

Berries like blueberries, strawberries, cranberries, raspberries, and blackberries are high in fiber and other heart-healthy nutrients, as well as plant chemicals including anti-inflammatory flavonoid antioxidants.

Berries can help your heart in a variety of ways, including lowering LDL cholesterol, increasing heart-protective HDL cholesterol, and lowering blood pressure.

Berries may help protect against heart disease by reducing inflammation, increasing arterial function, and guarding against cellular damage, in addition to lowering cholesterol levels.

4. Walnuts

Walnuts, like almonds, are a fantastic source of soluble fiber, which can help low cholesterol levels.

A 2023 evaluation of 13 research from the United States, Europe, and Asia discovered that walnut consumption was associated with significant reductions in total cholesterol, LDL cholesterol, and triglyceride levels, particularly in persons who were overweight or obese.

Walnuts contain polyunsaturated fatty acids (PUFA), especially -linoleic acids, which activate LDL receptors and aid in the removal of excess LDL from the circulation.

5. Beans

Beans are among the finest foods for decreasing cholesterol. Beans are high in fiber, which binds to cholesterol and keeps it from being absorbed into the bloodstream. In fact, eating around 34 cup of beans per day may lower LDL cholesterol levels by 19% and heart disease risks by 11%, according to study.

A 2023 study of 73 adults with high LDL cholesterol discovered that consuming one cup of mixed canned beans per day, including black, navy, pinto, dark red kidney, and white kidney beans, for four weeks significantly reduced total cholesterol and LDL cholesterol by 5.46% and 8.08%, respectively. The researchers calculated that lowering LDL cholesterol reduced the risk of heart disease by 7%.

6. Avocados

Avocados have been connected to a number of amazing advantages, including lowering risk factors for heart disease such as high LDL cholesterol and low HDL cholesterol.

According to research, eating avocados on a regular basis may help enhance heart-protective HDL cholesterol and lower levels of oxidized LDL cholesterol, a kind of cholesterol that is strongly linked to atherosclerosis. A moderate-fat diet with one fresh Hass avocado per day for five weeks significantly lowered total cholesterol and LDL cholesterol compared to moderate fat and low-fat diets in a 2023 trial that included 45 men and women with high LDL levels. When compared to the average American diet, the avocado diet considerably reduced blood levels of oxidized LDL.

However, it’s crucial to remember that the Hass Avocado Board supported this study, which could have skewed the findings.

7. Flaxseeds

Flaxseeds are high in elements that promote heart health, such as soluble fiber and magnesium. Including flaxseeds in your diet may help lower total and LDL cholesterol levels, so improving heart health.

A 2023 evaluation of 62 research found that flaxseed supplementation lowered total cholesterol by an average of -5.389 mg/dl and LDL cholesterol by an average of -4.206 mg/dl, perhaps delaying the progression of heart disease.

8. Cocoa Products 

Though eating sweets like chocolate candies on a regular basis can be harmful to your heart’s health, including unsweetened cocoa and cacao nibs in your diet may help promote heart health by improving blood lipid levels, lowering inflammation, and supporting healthy blood pressure levels.

According to research, eating cocoa and dark chocolate may help improve heart-protective HDL cholesterol levels while drastically lowering LDL cholesterol. Unsweetened cocoa products have also been demonstrated to increase blood vessel health and blood flow, potentially lowering the risk of heart disease.

9. Chia Seeds

Chia seeds are tiny seeds that are high in nutrients such as fiber and good fats such as PUFAs. Chia seeds are one of the highest fiber sources available. In fact, chia seeds have more fiber than dried fruit, cereals, and nuts.

Chia seeds are a wonderful alternative for people who have high cholesterol because they are high in fiber and other lipid-lowering nutrients like fatty acids. Consuming chia seeds has been shown in studies to help reduce total and LDL cholesterol levels in persons with high blood lipid levels. Furthermore, chia seeds can help raise HDL cholesterol.

10. Okra

Okra is a crop that has a high nutritional value and contains polysaccharides, which are known to have the ability to reduce lipid levels. Additionally, okra is rich in fiber, which has been found in studies to assist in lowering cholesterol levels.

11. Buckwheat

Buckwheat is a gluten-free pseudo-grain that is rich in lipid-lowering elements such as fiber, flavonoids, and bioactive peptides. Buckwheat does not contain gluten in its natural state.

If you want to lower your blood lipid levels, including your total cholesterol and triglyceride levels, choosing buckwheat over refined grain products like white rice and white bread may help you do so. It may also help you improve your nutrient intake, as buckwheat is rich in vitamins and minerals like magnesium and potassium.

12. Seafood

Studies have shown that persons who consume fish on a more regular basis tend to have healthier blood lipid levels. These individuals have greater levels of HDL cholesterol and lower levels of VLDL cholesterol, both of which are associated with a reduced risk of developing cardiovascular disease.

Fish, particularly fatty fish such as sardines, trout, and salmon, is a wonderful source of anti-inflammatory omega-3 fats, which are known to support healthy blood vessel function. Fish is also a fantastic choice for overall health since it contains vitamins and minerals such as zinc, calcium, and selenium.

Foods to Limit

The decisions you make about your nutrition are just one of the numerous things that can play a role in elevating your cholesterol levels. Although the quality of your diet as a whole is the most important factor in determining your heart health, eating less of the foods listed below is a good idea if your blood lipid levels are high:

  • foods that have been too processed, such as those that are frozen, packed, or sold in restaurants
  • Added sugar, sugary beverages, and sweets such as ice cream, cookies, candies, and cakes are all considered to be unhealthy.
  • items that are fried and covered with grease, such as fast food, fried chicken, and french fries.
  • Some animal items that are high in fat, such as bacon, sausage, and other fatty types of flesh
  • A variety of alcoholic beverages, including beer, wine, and liquor

While reducing these foods will help reduce your blood lipid levels, it’s vital to substitute these things with nutrient-dense foods proven to boost heart health, like vegetables, fruits, beans, nuts, and seeds.

Other Ways to Lower Cholesterol

A healthy lifestyle that incorporates lots of physical activity, quality sleep, and stress management can help promote overall heart health and ideal blood lipid levels. A well-balanced, nutritious diet is just one component of a healthy lifestyle that should be followed.

Keeping a healthy body weight, remaining physically active, getting at least seven hours of sleep every night, limiting one’s consumption of alcoholic beverages, and quitting smoking are all crucial components of cholesterol management.

It is also essential to have an understanding of the phenomenon known as familial hypercholesterolemia, which refers to the hereditary predisposition of certain individuals to have high levels of cholesterol. People who have a genetic condition known as familial hypercholesterolemia have a diminished ability to clear excess LDL from their system and may need medicinal care in order to lower their risk of developing cardiovascular disease. If you have familial hypercholesterolemia, your healthcare professional will advise you on the most appropriate course of therapy based on your individual requirements for maintaining good health.

6 Health Benefits Of Omega-3 Fatty Acids

By
HealthEvoke
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3
Omega-3 Fatty Acids

Health professionals have devoted considerable attention to omega-3 fatty acids on account of their numerous prospective health benefits. Omega-3 fatty acids are currently the subject of investigation due to their potential utility in the treatment of various ailments such as cardiovascular disease, diabetes, dementia, and melancholy. In addition to supplements, omega-3 fatty acids are naturally present in a variety of foods, such as fatty salmon, nuts, seeds, and green leafy vegetables.

This article examines in greater detail several benefits of omega 3 fatty acids that have been supported by experts, as well as strategies for increasing your intake.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are present in numerous foods and supplements as a form of polyunsaturated fat. Omega 3 fatty acids are constituents of cellular membranes and modify cell receptors, thereby influencing a vast array of physiological processes, including the regulation of blood clotting and the reduction of inflammation. They are essential for the good health of the lungs, heart, brain, and blood vessels, among other organs and are linked to a variety of health benefits.

Read More: Top 10 Tips for Healthy Winter Skin

There are three main types of omega-3 fatty acids found in different food sources:

  • Alpha-linolenic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Omega-3 fatty acids are regarded as vital nutrients due to their inability to be produced endogenously by the body; therefore, they must be acquired through dietary sources or supplements, explains Cheryl Mussatto, a registered dietitian and author of The Nourished Brain based in Topeka, Kansas.

Food and Supplement Sources of Omega-3 Fatty Acids

Salmon, mackerel, tuna, sardines, and other oily fish varieties are particularly abundant in omega-3 fatty acids, such as DHA and EPA. Additionally available are plant-based sources of omega-3 fatty acids, such as almonds, seeds, and vegetable oils. However, bear in mind that these foods contain ALA, which has a limited capacity for conversion to DHA and EPA.

Additionally, supplementation may be prudent to contemplate, particularly in cases where seafood is not a habitual component of one’s diet or when dietary sources prove insufficient to fulfill one’s requirements. Common supplements that contain omega-3 fatty acids include:

  • Fish oil
  • Fish liver oil
  • Krill oil
  • Algal oils
  • Flaxseed oil

Benefits of Omega-3 Fatty Acids

The experimental findings regarding the potential advantages of omega-3 fatty acids are encouraging. Below, we examine several of the most significant health benefits associated with increasing your omega-3 intake.

Supports Heart Health

Omega-3 fatty acids have been the subject of extensive research due to their potential to protect against cardiac disease and maintain heart health. Mussatto explains that omega-3 fatty acids may benefit multiple facets of heart health by decreasing triglyceride levels, decreasing the risk of arrhythmia (irregular heartbeat), and delaying the accumulation of arterial plaque.

Indeed, an analysis of 38 studies revealed that omega-3 fatty acids may enhance outcomes for heart conditions, such as heart attack, and reduce the risk of death from heart disease. Fish oil supplementation significantly decreased the incidence of heart attack and cardiovascular disease, according to another study.

Promotes Prenatal Growth and Development

During pregnancy, omega-3 fatty acids are particularly vital, according to Hannah Whittaker, a registered dietitian based in Liverpool, United Kingdom, who specializes in pediatric and prenatal nutrition. She states, “Omega-3 fatty acids, specifically DHA, are vital for the development of the eyes and brains of infants.” There is a correlation between sufficient consumption of omega-3 fatty acids during pregnancy and enhanced visual acuity and cognitive function in neonates.

Additionally, Whittaker explains that consuming sufficient omega-3 fatty acids may be beneficial to maternal health during pregnancy. Indeed, research indicates that EPA reduces the risk of postpartum depression and alleviates symptoms of depression .Although research is inconsistent, some studies also indicate that omega-3s may reduce the risk of preterm birth.

Eases Inflammation

Whittaker adds, “Omega-3s also possess anti-inflammatory properties that may aid in the reduction of inflammation in the body.” A protracted list of health conditions, including obesity, cancer, cardiovascular disease, and diabetes, may be exacerbated by chronic inflammation.

Omega-3 fatty acids may reduce levels of c-reactive protein (CRP), an inflammatory marker, in cancer patients, according to one meta-analysis . In adults with a variety of health conditions, omega-3 supplementation may reduce CRP and other inflammatory markers, according to the findings of a second comprehensive study .

May Improve Mental Health

“Omega-3 [fatty acids] may also be beneficial for mental health, according to research,” says Whittaker, adding that supplementation may help alleviate depressive and anxious symptoms. Omega-3 supplementation at both high and moderate doses was effective in the treatment of major depressive disorder when compared to a placebo, according to one study. An additional study demonstrated that omega-3 fatty acids may also alleviate anxiety symptoms.

Researchers hypothesize that omega-3 fatty acids function by altering neural pathways that modulate emotion and are implicated in the pathogenesis of specific psychiatric disorders. Omega-3 fatty acids have also been investigated as potential treatments for schizophrenia, mood disorders, attention deficit hyperactivity disorder (ADHD), and autism, although further research is required.

Enhances Brain Function

Omega-3 fatty acids are crucial for the regulation of brain function. According to Mussatto, they aid in cellular protection against oxidative stress, which may play a role in the pathogenesis of diseases such as Alzheimer’s disease. According to a 2018 review published in Nutritional Neuroscience, omega-3 fatty acids may be particularly advantageous during the early stages of Alzheimer’s disease, when there is a mild decline in brain function.

Several studies indicate that omega-3 fatty acids may also aid in the maintenance of cognitive function as one ages. Omega-3 fatty acids may have a positive effect on specific aspects of cognitive function in older individuals, including executive function, perceptual speed, and short-term memory, according to a review of fourteen studies [9]. Furthermore, an additional investigation reached the consensus that omega-3 fatty acids may enhance cerebral blood circulation, learning, memory, and cognitive health.

Supports Joint Health

Whittaker states, “Omega-3 fatty acids may assist individuals with rheumatoid arthritis and other inflammatory joint conditions in reducing joint pain and stiffness.” This could potentially be attributed to their anti-inflammatory characteristics and capacity to reduce the body’s synthesis of pro-inflammatory proteins.

When to See a Doctor

Mussatto states, “At this time, there is no standardized test for omega-3 deficiency, which makes it difficult to detect or pinpoint.” Nevertheless, specific symptoms may suggest a deficiency and warrant a consultation with a medical professional.

According to Mussatto, some of the key symptoms to keep an eye out for include:

  • Thinning or brittle hair
  • Skin problems, including rashes, irritation or acne
  • Brain fog
  • Joint pain or stiffness

Before beginning supplementation, you should also consult a physician if you have any preexisting conditions or are currently taking other medications. This is particularly crucial if you are taking blood thinners, such as warfarin, as the risk of bleeding may be increased by excessive doses of omega-3s.

5 Beneficial Exercises To Lose Weight At Home

By
HealthEvoke
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1
5 Beneficial Exercises To Lose Weight At Home

Exercise is essential for your overall health. Good health and weight loss are interrelated. If a person has a higher body mass index, then they are prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Exercise becomes very crucial for the effective management of these conditions. If you are diagnosed with diabetes, you can try out these exercises for diabetes to keep your blood sugar levels in check.

Two important factors that need to be considered to lose weight are exercise and dieting. The balance between the two is very important. In your everyday routine, if you follow your diet and skip exercise or work out intensely and not follow your diet then you will see your body behaving very differently. 

Exercise has many benefits attached to it along with weight loss. Exercise improves your mood, strengthens your bones, and reduces the risk of many chronic diseases. People tend to pull themselves out from exercise as they won’t have the time to hit the gym or even cannot afford to join a gym or have personal trainers to guide them on their fitness journey.

How Much Should You Exercise to Lose Weight?

Current guidelines offered by the Department of Health and Human Services suggest adults should complete a minimum of 150 minutes of moderate-intensity physical activity per week, with at least two workout sessions including muscle-strengthening activities. Meanwhile, “highly active” adults complete over 300 minutes of moderate-intensity exercise per week. The latter category is probably a more effective goal for someone seeking weight loss.

The best exercises for weight loss are largely dependent upon the individual and their capabilities and I suggest starting out with three 30- to 45-minute total body resistance training sessions that target major muscle groups each week and the remainder of that 150 minutes be some form of exercise that is low impact. Once that routine feels attainable, consider increasing the intensity and/or duration of exercise.

5 Beneficial Exercises To Lose Weight At Home are:

1. Aerobic Exercises

Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.

According to many studies, A 70-kg individual burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.

Jogging and Running are considered to be the king of weight loss exercises. These exercises are total body-integrated exercises. It will strengthen your legs and be very effective for belly fat. The major difference between running and jogging is the pace. Jogging is between 6 – 9 kph and running will be around 10 kph.

Running and Jogging will approximately help burn 372 calories per 30 minutes and 298 calories per 30 minutes respectively. The combination of these 3 exercises will certainly help improve your muscular strength and overall body weight to keep you fit and healthy. 

Exercise Pattern

Set aside 1 hour of your time and include these exercises in your routine.

  • Start with walking exercise for 15 minutes.
  • Increase your pace and start Jogging for the next 15 minutes.
  • With a constant increase in pace, run for another 15 minutes.
  • Reduce your pace and come back to jogging for 10 minutes.
  • Relax your body slow down your pace and walk for 5 minutes.

2. Cycling

There are plenty of benefits of cycling; it is an aerobic workout that’s brilliant for increasing your body temperature, improving endurance, and helping support the cardiovascular system.

You can burn up to 600 calories per 60 minutes [depending on your body weight and fitness levels] which is a great workout. However, that it’s not ideal for beginners initially as poor form, lack of mobility and low stamina could cause issues.

Pushing pedals to hit your weight loss goals can be fun, too – not least because you can get your kicks on an exercise bike as well as out in the real world on an actual bike.

3. Skipping or Jumping Rope

Skipping exercise offers a complete body workout helps increase your muscle strength and metabolism, and burns many calories in a short time. 

Skipping exercises done regularly will bring calmness and help ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your lungs by keeping them functioning and healthy.

Everybody has a distinctive body which makes the process obtain different results. Losing weight is nothing but burning more calories than you intake and skipping will surely help you do that. This form of exercise approximately burns calories close to 1300 per hour. 

  • On a flat surface, stand with your back straight.
  • Make sure your feet are together and pointing straight.
  • Keep your hand straight pointing downwards close to your thighs.
  • Jump off the ground and let your rope pass under your feet and bring it back.
  • Repeat these steps and increase your jumping speed constantly.

4. Push-Ups and Pull-Ups

Push-ups are one of the most popular exercises and it is a workout that can be done at any time, any place, and by anyone. Push-up exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy which in turn burns calories. 

Push-up exercises are good as they burn calories quickly and make you focus on the larger muscles in your upper body. Push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. Push-up exercise will also strengthen your core muscles and make your body physically stable and healthy.

Push-ups help in building more lean muscles in our chest, shoulders, biceps, and triceps. If you keep practicing push-ups for weeks months or years, then you will build a great amount of muscle mass, and to maintain your muscle your body has to expend its calories. 

Exercise Pattern

  • Look for anti-slippery and flat surfaces.
  • Place your hands facing forward and slightly wider than your shoulder width.
  • Set your feet together or slightly apart in a comfortable position. Initially, you can keep your feet further apart until you find a proper balance.
  • Now bend your shoulders as low as possible towards the floor push up back and straighten your arms.
  • Repeat these steps for 15 reps and 3 sets.

Pull-ups focus on several muscle groups that burn more calories as multiple muscles like the biceps, triceps, back, and core are working together. This workout can aid you in getting in shape, increasing your ability to burn fat, and boosting your metabolism. To complete a pull-up it nearly takes 15 muscles and the primary muscles are your lats and biceps.

According to the study, doing a pull-up workout will help you burn nearly 10 calories per minute. It is recommended that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workout have to be done each week as cardio is one of the best ways to burn calories.

Exercise Pattern

  • Grip the pull-up bar with your arms fully stretched by standing straight.
  • Now bend your knees and pull yourself until your chin clears the bar.
  • Come back to your original position slowly.
  • Repeat these steps for 15 reps and 4 sets.

5. Yoga

Yoga, a 5000-year-old transcription has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.

The combination of Yoga and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy. It also improves your mindfulness and relationship with your body. You can also lower your blood sugar levels by practicing yoga for diabetes. 

  1. Improved Cardio Health
  2. Increased Muscle tone
  3. Balanced Metabolism
  4. Improved Respiration
  5. Increased Flexibility
  6. Stress Management

Yoga Poses are an integral part of weight reduction. Yoga poses focus mostly on improving concentration and building your muscle tone. Your body should get used to these poses to yield maximum benefits from yoga.

Some of the yoga poses that should be practiced for weight loss are:

  1. Warrior Pose
  2. Triangle Pose
  3. Shoulder Pose
  4. Bridge Pose
  5. Bow Pose
  6. Plank Pose
  7. Downward Dog Pose
  8. Sun Salutation

Calories Burned With Different Exercises

Here is a quick guide on how many calories different exercises burn within what time. Note that these are just general figures and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout, and the amount of time you put into each exercise: 

ExerciseCalories Burned
Jogging/Running372 to 700 calories per hour
Skipping Rope500-1300 calories per hour depending on weight
PlankingBetween 2-5 calories per minute (120-300 calories per hour)
Mountain Climbers Planks650 – 700 calories per hour
Push-ups1 calorie per pull up
19-44 calories every 5 minutes (100-222 calories for every 25 minutes)About 171 calories within 15 minutes (around 343 calories in 30 minutes)
SquatsBetween 180 and 460 calories per session (highly dependent on the type, intensity, and duration of the session)
Lunges90 calories per 15 minutes
YogaBetween 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session)

The best time to exercise

Perhaps the best time to do your daily workout routine is early in the morning. The main reason behind this is that exercising on an empty stomach is the best way to burn stored fat. Even if you feel irritated by the early alarm clocks at first, it will slowly become a habit for you, a good one at that. Say, you wake up every day at 7 am in the morning. This way your biological clock shifts earlier, thereby making you tired quickly in the evening or night. This helps in maintaining the schedule diligently.

However, there have been studies that suggest that working out in the evening can be better as our bodies use less oxygen during that time, which may help enhance our performance and in turn lose weight. Nonetheless, the studies are quite limited and the majority of researchers direct towards morning as the favored time to exercise if you want to lose weight at home.

Diet tips for weight loss

Follow these tips to make sure your weight loss program at home is done properly:

  • Do not fall prey to fad diets that promise results in a short amount of time.
  • Beware of alluring weight loss pills and belts which may only give short-term results.
  • Starving yourself is certainly not the right answer as it can lead to other problems like acidity, nausea, etc.

FAQs:

FAQs:

  1. Can I lose weight effectively with home workouts?
    • Absolutely! Home workouts, when done consistently and paired with a balanced diet, can lead to effective weight loss.
  2. Do I need expensive equipment for home exercises?
    • No, minimal equipment like resistance bands and dumbbells is sufficient. Many effective workouts require no equipment at all.
  3. How often should I work out at home to see results?
    • Aim for at least 3-5 sessions per week for noticeable results. Consistency is key.
  4. Are home workouts suitable for beginners?
    • Yes, many exercises can be modified for different fitness levels. Start at your own pace and gradually increase intensity.
  5. Can home workouts improve mental well-being?
    • Yes, regular exercise at home has been shown to reduce stress, and anxiety, and improve overall mood.

Also read: https://www.healthevoke.com/25-tips-for-weight-loss/

6 Health Benefits of Pomegranates

By
HealthEvoke
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3
6 Health Benefits of Pomegranates

What Are Pomegranates?

A pomegranate is a sweet, tart fruit with thick, red skin. While the skin is not edible, it holds hundreds of juicy seeds that you can eat plain or sprinkle on salads, oatmeal, hummus, and other dishes.

People have enjoyed pomegranates since ancient times for their health benefits. Modern research has found that the antioxidants in pomegranates can help protect your heart. The anti-inflammatory and antitumor properties may have promising uses in cancer treatment and prevention, but more research is needed to prove this.

The most common way to enjoy a pomegranate is to cut it open and pull apart the skin to reveal the edible seeds and juice sacs, which are called arils.

Nutritional Profile of Pomegranate

Pomegranates are a great source of nutrients, especially fiber, antioxidants, B vitamins, and select minerals.

Here’s an overview of the nutrients found in one cup of pomegranate:

  • Calories: 145
  • Total fat: 2.05 grams (g)
  • Protein: 2.92 g 
  • Total carbohydrates: 32.7 g
  • Fiber: 7 g
  • Sugar: 23.9 g
  • Vitamin C: 17.8 mg
  • Vitamin K: 28.7 mcg
  • Folate (Vitamin B9): 66.5 mcg
  • Potassium: 413 mg
  • Copper: 0.28 mg

Top 6 Health Benefits of Pomegranate

Pomegranates are a flavorful source of nutrients, and as such, they boast loads of health benefits. Aside from their versatile uses in the kitchen, here are some of the top reasons to eat them regularly.

1. Pomegranates (including the juice) are packed with antioxidants.

Fruits are generally rich sources of antioxidants, and pomegranates are a prime example of this. There are several different antioxidants found in pomegranates—some of its micronutrients, such as vitamin C, act as antioxidants, as do the anthocyanins, a plant compound that also gives pomegranate its vibrant hue.


There are 700 mg of polyphenol antioxidants in every 8 oz serving of pomegranate juice. Past research has found that pomegranate juice has even more antioxidant potency than red wine, concord grape juice, or green tea on average.

In addition to its potential to reduce the risk of developing certain cancers and heart disease, antioxidant-rich foods like pomegranates could also contribute to skin, brain, and eye health.

2. May Promote Heart Health

Regularly including pomegranate products, like pomegranate arils and pomegranate juice, into your diet may help protect your heart health. Study findings suggest that thanks to their high concentration of antioxidant and anti-inflammatory compounds, consuming pomegranates may help reduce heart disease risk factors such as high blood pressure and high blood lipid levels.

A 2019 study of 60 people with type 2 diabetes demonstrated that drinking 200 ml of pomegranate juice per day for six weeks resulted in significant reductions in both systolic and diastolic blood pressure levels compared to a control group.

A 2020 study of people undergoing dialysis treatment found that the consumption of 100 ml of pomegranate juice immediately after dialysis sessions three times a week for eight weeks significantly decreased blood pressure levels and reduced levels of triglycerides, MDA, and IL-6 compared to no treatment. The juice treatment also increased blood antioxidant levels and levels of heart-protective HDL cholesterol.

3. Pomegranates may improve blood sugar control.

Fruits contain naturally occurring sugars, pomegranate included, though pomegranates definitely make the list of lower-sugar fruits. So can people with diabetes eat pomegranates? It’s always important to check with your healthcare team first and foremost, but in many cases, people with diabetes can eat—and benefit from—pomegranates. In fact, this fruit could help keep blood sugar levels under control.

Studies in both animals and humans have shown that pomegranate can improve fasting blood sugar in those who have diabetes.

4. Cancer Prevention

While research is ongoing, some studies propose that pomegranate could play a role in preventing certain types of cancer. The fruit’s natural compounds exhibit potential anticancer effects, making it a subject of interest in cancer research.

5. May Enhance Cognitive Health 

Because they’re high in antioxidants, pomegranates may help prevent nerve cell damage caused by reactive compounds called free radicals. Some evidence suggests that drinking pomegranate juice may improve certain aspects of cognitive health, such as memory.   

A 2020 study that included 261 middle-aged and older adults between the ages of 50 and 75 found that those who drank 8 ounces of pomegranate juice per day for one year maintained their visual memory performance, especially their ability to learn visual information over repeated learning trials, compared to the placebo group.

In addition to protecting nerve cells from oxidative damage, the compounds found in pomegranate juice may help increase activity in regions of the brain responsible for controlling visual memory functions.

6. They provide vitamin C.

Pomegranate arils are a good source of vitamin C per half-cup serving. That half cup provides around 9 milligrams (mg) of vitamin C, which is about 10% of our DV of the important micronutrient for adults.

Most animals can produce their own vitamin C, but humans cannot, making it a dietary necessity for us. Vitamin C is an antioxidant itself, which helps keep other antioxidants working well throughout the body. The vitamin is a key player in several essential body processes, like protein metabolism, collagen synthesis, and neurotransmitter production. It aids in immune system function and helps non-heme iron (found in plant-based sources of iron) absorption.

Conclusion

In conclusion, the health benefits of pomegranate are vast and diverse. From supporting heart health to potentially aiding in cancer prevention and offering a natural boost to cognitive function, this fruit is a nutritional powerhouse. However, it’s essential to approach dietary changes with balance and moderation. Including pomegranate as part of a varied and well-rounded diet can contribute to overall well-being.

FAQs

Q: Can pomegranate prevent heart disease?

  • A: While research suggests positive effects on heart health, it’s essential to maintain a balanced lifestyle for overall cardiovascular well-being.

Q: How does pomegranate benefit the skin?

  • A: Pomegranate’s antioxidative properties may reduce oxidative stress on the skin, potentially slowing down the aging process.

Q: Is pomegranate suitable for diabetic individuals?

  • A: Pomegranate may have benefits for individuals with diabetes, but consultation with a healthcare professional is advised.

Q: Are there any side effects of consuming pomegranate?

  • A: In general, pomegranate is safe, but excessive consumption may lead to digestive issues for some individuals.

Q: What are creative ways to include pomegranate in meals?

  • A: Pomegranate seeds can be added to salads, desserts, smoothies, or used as a garnish for various dishes. Experiment and enjoy the versatility of this fruit in your culinary adventures.

Also read: https://www.healthevoke.com/7-scientific-health-benefits-of-vitamin-c/

Top 10 Tips for Healthy Winter Skin

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HealthEvoke
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Your skin may suffer greatly in the winter, and it may seem hopeless: Your skin becomes red and raw in the harsh, cold weather outside, while the heat indoors depletes both the air and your skin of moisture.

The American Academy of Dermatology (AAD) points out that sitting by a blazing fire is one of the many lovely things about winter, but it can also dry up your skin. Furthermore, according to the University of Tennessee Medical Center, hot water depletes skin of its natural oils even if a hot shower can make you feel warmer.

Read More:  10 Tips for Healthy Winter Skin

Fortunately, there are plenty of strategies to address the root causes of dry skin and maintain your moisture and suppleness throughout the season, including small adjustments to your daily regimen.

Read on for 10 simple, dermatologist-approved tips for glowing healthy winter skin.

1. Invest in a Humidifier to Maximize Moisture

“The outside air is usually drier, colder, and holds onto less water during the cooler winter months,” says dermatologist Naissan O. Wesley, MD of Skin Care and Laser Physicians of Beverly Hills in California. According to the Cleveland Clinic, a humidifier in your house or place of business will replenish the moisture in the air, keeping your skin hydrated.

Keep the humidity levels in your house between 30 and 50 percent by running a humidifier in every room or in the ones you spend the most time in. Leaving it on while you sleep is one way to use it. You can buy a humidity meter, like the well-reviewed Goabroa unit, if you’re not sure how humid your house is.

2. Keep Thermostat Temperatures Cool and Comfortable

It could be tempting to turn on the heat as soon as you get home if you’re trying to escape the dry, frigid outside air. But according to the American Osteopathic College of Dermatology (AOCD), having a high central heat unit can actually make the air in your home more drier. To stop your skin from drying out even more, use a chilly but comfortable setting (the AOCD suggests 68 to 75 degrees F).

3. Lower Water Temperatures for Showering and Hand-Washing

When it’s chilly and windy outside, long, steamy showers might seem like a fantastic idea, but too hot water can dry up the skin, according to dermatologist Marie Hayag, MD, who founded Fifth Avenue Aesthetics in New York City. According to the AAD, a warm shower or bath lasting five to ten minutes is less likely to exacerbate dry skin than a hot one.

Healthy Winter Skin

Moreover, you should refrain from washing your hands in too hot water. This is particularly true if you frequently have red, scaly, and itchy hands—all of which the National Eczema Association lists as possible symptoms of eczema. Breakouts from eczema can be brought on by dry skin from exposure to hot shower or cold winter air.

4. Opt for Gentle, Fragrance-Free Body Cleansers

According to Dr. Wesley, using bar soap while taking a bath might exacerbate dryness by removing the skin’s natural oils and upsetting the microbiome.

Dr. Hayag advises using body wash for people with dry skin. “Search for shampoos with the labels ‘fragrance-free, dye-free, or for sensitive skin.'” They frequently include more moisturizing components like hyaluronic acid, ceramides, oils, shea butter, and oats and less drying ones like ceramides.

The AAD suggests looking for items that are labeled “fragrance-free.” Products labeled as “unscented” may in fact have chemicals that mute aroma and irritate skin.

5. Modify Your Skin-Care Regimen for the Season

Hayag advises reducing the use of skin care products on your face that contain retinoids and alpha-hydroxy acids (AHAs) if your skin is dry and itchy. These products can exacerbate the problem and even indicate that you have an irritant dermatitis, which is a skin reaction brought on by prolonged exposure to an irritating substance. “You can gradually resume the retinoid and alpha-hydroxy acids once the skin heals,” the expert advises.

The AAD advises avoiding alcohol-based and fragrance-containing products in addition to avoiding AHAs and retinoids when your face is feeling dry. This will assist your skin preserve its natural oils.

For your skin-care regimen, opt for oils and creams instead, and if your toner is making your skin feel dry, think about using a moisturizer on top of it, advises Wesley.

Apply a more intense moisturizer to your arms, legs, and belly at night. Hayag advises, “Look for occlusives, such as petrolatum, squalene, and shea butter.” “These ingredients create a protective layer over the skin to seal in moisture.” Hayag also suggests looking for a lotion that has humectants that moisturize, such glycerin and hyaluronic acid. These are excellent face ingredients because they let the skin breathe and aren’t prone to aggravate acne.

Additionally, remember to moisturize the remaining portion of your body. Wesley advises applying a heavier cream that comes out of a jar or tube rather than a pump for the body during the winter. “Lotions that come out of a pump tend to be thinner and more watery, which means that they are not thick and moisturizing enough and can often just evaporate from the skin’s surface after application.”

6. Moisturize Hands Frequently, Especially After Washing

As the CDC points out, hand washing is essential, particularly when COVID-19, the flu, and the common cold are on the rise. But according to Linda Stein Gold, MD, a board-certified dermatologist at Henry Ford Medical Center in West Bloomfield, Michigan, “constant washing will cause the hands to take a beating.”

After washing your hands, Dr. Stein Gold suggests using hand cream. Additionally, she advises putting on waterproof gloves to save your hands when doing household chores including dishwashing.

You can put on cotton gloves after applying moisturizer to help your skin absorb the cream, says Wesley.

7. Apply Sunscreen Even on Gray Winter Days

According to the Skin Cancer Foundation, snow reflects the sun’s rays on bright winter days, increasing your UV exposure. According to the American Cancer Society, UV radiation are associated with skin cancer, sunburns, and premature skin aging (leaky skin, wrinkles, and liver spots).

This implies that wearing sunscreen in the chilly winter months is just as crucial as it is in the warmer months, regardless of whether you’re playing in the snow, heading down the slopes, or running errands through a parking lot.

Winter’s darker, gloomier days shouldn’t deceive you either. According to the Skin Cancer Foundation, up to 80% of the sun’s dangerous UV radiation can penetrate clouds and still do harm.

The Skin Cancer Foundation advises applying a broad-spectrum sunscreen with an SPF of 30 or higher, water resistance, and moisturizing compounds like glycerin or lanolin to all exposed body parts before going outside.

8. Wear Appropriate, Comfortable, Nonirritating Clothing

A lot of winter-dry textiles can exacerbate dry skin. “Avoid letting wool and rough clothing come into direct contact with your skin,” advises Stein Gold. “This may lead to irritation and itching on dry skin.”

Rather, wear airy layers next to your skin that are composed of supple, breathable materials (like silk or cotton). The AAD advises putting on your bulkier, warmer sweaters after that.

Be sure to protect your hands from cold winter air with gloves or mittens. If wool gloves are too irritating, try leather ones, Wesley suggests.

9. Remember to Eat Right and Stay Hydrated

It could be feasible to moisturize your skin a little bit from the inside out, but don’t expect dramatic benefits. According to Wesley, “one of the best things you can do via diet to avoid dryness is to stay hydrated by drinking plenty of fluids, like water.” According to a tiny study, individuals who typically drink little water can improve their skin’s hydration levels by increasing their intake—in this example, by two liters over their daily average.

Your food intake might also be a factor. “The body and skin will remain healthy by avoiding processed foods and sugars and by eating whole foods that are rich in important vitamins, minerals, and fatty acids,” advises Wesley.

10. Pat Yourself Dry, Then Lock in Moisture

After washing your hands, pat them dry, advises Hayag. According to the AOCD, blotting or patting dry skin helps it retain more moisture than rubbing it.

In order to seal the water in your skin, Stein Gold suggests doing the same thing when you towel off after a shower: “Blot skin dry and apply a thick moisturizer within a few minutes after bathing.”

A Final Word on Healthy Winter Skin

If these healthy skin tips don’t alleviate your dryness, pain, redness, and irritation, Stein Gold advises using an over-the-counter 1 percent hydrocortisone lotion. “Speak with your doctor if you don’t see improvement in a few days,” advises Stein Gold. According to the American Academy of Dermatology, dry skin during the winter may indicate a skin issue that needs to be treated, or you may need to use a prescription-strength moisturizer to counteract the drying effects of the cold weather.

9 Health Benefits of Avocados

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HealthEvoke
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9 Health Benefits of Avocados

The avocado, also known as Persea americana, is a powerhouse superfood. Avocados contain healthy fats, anti-aging, disease-fighting antioxidants, and nearly 20 vitamins and minerals.

Regular avocado eaters have higher intakes of fiber, vitamins E and K, magnesium, and potassium than those who don’t eat avocados. Just one avocado provides 40% of the Daily Value (DV) of folate, 30% of the DV for vitamin K, and over 20% of the daily value vitamin C.

It also contains many minerals. Nearly 30% of the daily value of potassium and almost 20% of the daily value of magnesium, a mineral essential for structural and chemical reactions in the human body, is in this fruit.

Benefits of Avocado

Avocados, technically fruits, provide more than important nutrients. They reduce your risk of developing cardiovascular disease and living with obesity and improve cognitive function and digestive health.

Nutritional value

They are the best source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

They contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals. Eating fat slows the breakdown of carbohydrates, which helps keep blood sugar levels stable.

Roughly half an avocado, or 100 grams (g), contains:

  • 160 calories (kcal)
  • 14.7 g of fat
  • 8.5 g of carbohydrates
  • 6.7 g of fiber
  • less than 1 g of sugar

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, and enhances the absorption of fat-soluble vitamins, minerals, and other nutrients.

9 Health Benefits of Avocados

9 Health Benefits of Avocados are:

1. Healthy for the heart

In every 100 g of avocado, there are 76 milligrams(mg) of a natural plant sterol called beta-sitosterol. Regularly consuming beta-sitosterol and other plant sterols may help maintain healthy cholesterol levels, which are important for heart health.

2. Great for vision

They contain lutein and zeaxanthin two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.

The monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene. As a result, adding avocados to the diet may help reduce the risk of developing age-related macular degeneration.

3. May help prevent osteoporosis

Half an avocado provides approximately 18% of the daily value of vitamin K.

This nutrient is often overlooked but is essential for bone health. Taking in enough vitamin K can support bone health by increasing calcium absorption and reducing the urinary excretion of calcium.

4. Components may prevent cancer

Studies have not yet assessed a direct link between avocado consumption and a reduction in cancer risk. However, avocados do contain compounds that may help prevent the onset of some cancers.

Research has associated an optimal intake of folate with a reduced risk of developing colon, stomach, pancreatic, and cervical cancers. However, the mechanism behind this association remains unclear. Half of an avocado contains roughly 81 mcg of folate, 20% of the daily value.

Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties. Studies have shown that carotenoids, specifically, may protect against cancer progression.

A 2023 study discovered that more than one weekly serving of avocado was associated with a decreased risk of colorectal, lung, and bladder cancer. However, researchers did not observe associations between avocado consumption and the risk of total cancer or other site-specific cancers. Further research is necessary to confirm these associations.

5. Supporting fetal health

Folate is important for a healthy pregnancy. Adequate intake reduces the risk of miscarriage and neural tube abnormalities. A person should consume at least 600 micrograms (mcg) of folate per day when pregnant. One avocado may contain as much as 160 mcg.

Avocados also contain fatty acids that are integral to a healthy diet and fetal development.

6. Reducing depression risk

Avocados are a good source of folate, which plays an important role in overall dietary health. Studies have also found links between low folate levels and depression.

Folate helps prevent the buildup of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Reviews of past research have linked excess homocysteine with cognitive dysfunction, depression, and the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

7. Improving digestion

Avocados are high in fiber, containing approximately 6–7 per half fruit.

Eating foods with natural fiber can help prevent constipation, maintain digestive tract health, and lower the risk of colon cancer.

8. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the excretion of toxins through the bile and stool.

Studies have shown that dietary fiber also promotes good gut health and microbial diversity. This helps the body maintain a healthy bacterial balance. This can reduce inflammation and aggravation of the digestive tract.

9. Osteoarthritis relief

Avocados, soy, and some other plant foods contain saponins. These substances may have a positive effect on knee and hip osteoarthritis symptoms. However, researchers have not yet confirmed the long-term effects of saponins in people with osteoarthritis.

Conclusion

As we conclude our exploration of the health benefits of avocados, it’s evident that this creamy fruit goes beyond being a tasty treat—it’s a nutritional powerhouse. Including avocados in your diet can support heart health, aid in weight management, enhance skin and hair, boost digestive health, and contribute to overall well-being.

FAQs About Avocados

1. Can avocados help with weight loss?

Yes, the combination of healthy fats and fiber in avocados can contribute to feelings of fullness, supporting weight loss goals.

2. Are avocados suitable for a heart-healthy diet?

Absolutely! The monounsaturated fats in avocados have been linked to improved heart health by positively influencing cholesterol levels.

3. How can avocados benefit skin health?

The vitamins and antioxidants in avocados provide nourishment for the skin, promoting a healthy complexion and reducing inflammation.

4. What is the best way to incorporate avocados into the diet?

Avocados can be enjoyed in various ways, such as in salads, sandwiches, smoothies, or simply mashed on toast.

5. Can avocados be beneficial for digestive health?

Yes, the fiber content in avocados promotes healthy digestion by preventing constipation and supporting gut health.

Discover the amazing health benefits of avocados and enhance your well-being. Incorporate this nutrient-packed fruit into your diet and enjoy a healthier, happier lifestyle.

Also read: https://www.healthevoke.com/6-tips-to-gain-weight-fast/

6 Tips to Gain Weight Fast

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HealthEvoke
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6 Tips to Gain Weight Fast

Introduction:

Gaining weight healthily is a common concern for many individuals. This article provides practical tips to gain weight fast in a safe and effective manner.

Causes of being underweight

Several medical conditions can cause weight loss, including:

  • Eating disorders: This includes anorexia nervosa, a serious mental health condition.
  • Thyroid problems: An overactive thyroid (hyperthyroidism) can boost metabolism and cause unhealthy weight loss.
  • Celiac disease: The most severe form of gluten-related disorder. Overall, the incidence of celiac disease has risen throughout the 20th and 21st centuries.
  • Diabetes: Diabetes (mainly type 1) that is not properly managed can lead to severe weight loss.
  • Infections: Certain infections can cause someone to become severely underweight. This can include parasites, tuberculosis, and HIV.

If you’re underweight, you may want to make an appointment with a doctor to rule out any serious medical conditions.

Why is gaining weight important?

Many people in the world are underweight.

Some individuals may be naturally underweight due to genetics or a fast metabolism. Being this may also indicate poor nutrition or underlying health conditions.

Additionally, many people who are not clinically underweight may still want to gain muscle and put on weight for other reasons.

Whether you’re underweight or attempting to gain muscle weight, the main principles are the same.

What does it mean to be ’underweight‘?

The clinical definition of underweight is having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

However, keep in mind that there are many problems with the BMI scale, which only looks at weight and height. It does not take muscle mass into account.

People can have different BMIs and body types and still be healthy. Being underweight according to this scale does not necessarily mean that you have a health problem.

According to the Centers for Disease Control and Prevention (CDC), being underweight is about twice as common among women compared with men. In a U.S. survey that grouped participants into men and women, 1.3% of men and 2% of women 20 years and older are underweight.

6 Tips to Gain Weight Fast are:

1. Homemade protein smoothies

Homemade protein smoothies can be a highly nutritious and effective way to gain weight.

Making your own smoothies gives you full control over the ingredients and can help you boost calories.

Here are a few tasty variations you can try. You can combine each with 2 cups or 470 milliliters (mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other milk alternatives.

  • Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
  • Vanilla berry shakes: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.
  • Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.

All of these smoothies provide around 400–600 calories, along with a high amount of protein, and other important vitamins and minerals.

2. Dairy milk

Dairy milk has been used as a weight gainer or muscle builder for decades.

It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals.

If you’re trying to build muscle, milk is an excellent protein source that provides both casein and whey proteins. A 2018 review of research has shown cow’s milk can help you add muscle when combined with weightlifting.

Additionally, studies have found that milk, or whey and casein protein combined, can lead to greater mass gain than other protein sources.

3. Rice

Rice is a convenient, low-cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat.

Rice is also fairly calorie-dense, meaning you can obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you don’t feel that hungry or get full quickly.

When you’re on the go or in a rush, you can add 2-minute packs of microwavable rice to other protein sources.

Another popular method is to prepare a large pot of rice, refrigerate it freeze individual portions, and then combine it with different proteins and fats for varied meals throughout the week. Rice can be a staple food for supporting frequent, smaller meals throughout the day.

The easiest way to add taste, calories, and a protein boost is to stir some of these ingredients into cooked rice:

  • butter and Parmesan cheese
  • broccoli and cheese
  • scrambled eggs
  • toasted sesame seeds, peanuts, or cashews

You can also top rice with a sauce, such as:

  • curry
  • pesto
  • alfredo

A rice dish can easily become a whole meal. Try this wild rice and chicken kale for a balanced lunch (400 calories per serving).

4. Stay Hydrated

While water itself doesn’t contribute to weight gain, staying hydrated is crucial for overall health. Choose calorie-containing beverages like smoothies and shakes to add extra calories.

5. Eat More Frequently

Instead of sticking to the traditional three meals a day, incorporate snacks between meals. Opt for nutrient-rich snacks like Greek yogurt, cheese, and dried fruits.

6. Strength Training Exercises

Engage in strength training exercises to build muscle mass. Incorporate compound exercises like squats, deadlifts, and bench presses into your workout routine.

Conclusion

Gaining weight in a healthy and sustainable manner requires a combination of increased calorie intake, nutrient-dense foods, and regular strength training. It’s essential to be patient and consistent in your efforts, making adjustments as needed. Always consult with a healthcare professional or nutritionist for personalized advice.

FAQs on Gaining Weight

1. Can I gain weight without eating unhealthy foods?

Yes, it’s possible to gain weight by focusing on nutrient-dense, healthy foods. Include a variety of whole foods to ensure balanced nutrition.

2. How quickly can I expect to see results from these tips?

Results vary from person to person. It’s crucial to be patient and consistent with your efforts. Consult with a healthcare professional for personalized guidance.

3. Are supplements necessary for weight gain?

While supplements can be helpful, it’s best to obtain nutrients from whole foods. Consult with a healthcare provider before incorporating supplements into your routine.

4. Can individuals with certain medical conditions use these tips?

Individuals with medical conditions impacting weight should consult their healthcare provider for tailored advice. These tips are general recommendations and may not be suitable for everyone.

5. Is it possible to gain weight without exercising?

While exercise is beneficial for muscle gain, adjusting your diet to include more calories is the primary factor in weight gain. Exercise can enhance the process and promote overall health.

Also read : https://www.healthevoke.com/home-remedies-for-frequent-urination/

10 Home Remedies For Cough

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HealthEvoke
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10 Home Remedies For Cough

Introduction

A cough is your body’s way of responding when something irritates your throat or airways. An irritant stimulates nerves that send a message to your brain. The brain then tells muscles in your chest and abdomen to push air out of your lungs to force out the irritant.

An occasional cough is normal and healthy. A cough that persists for several weeks or one that brings up discolored or bloody mucus may indicate a condition that needs medical attention.

At times, coughing can be very forceful. Prolonged, vigorous coughing can irritate the lungs and cause even more coughing. It is also exhausting and can cause sleeplessness, dizziness or fainting, headaches, urinary incontinence, vomiting, and even broken ribs.

What are the types of cough?

There are many types of cough. Some of the names describe how long they last, while other types describe how they feel or sound, and other types are actual conditions.

Types of coughs may be related to how they last

  • Acute cough begins suddenly and lasts for two to three weeks.
  • Subacute cough stays around after you’ve had an infection and lasts three to eight weeks.
  • Chronic cough lasts longer than eight weeks. Long-lasting coughs may also be called persistent coughs.
  • Refractory cough is a chronic cough that hasn’t responded to treatment.

Types of coughs may be related to mucus

  • A productive cough, or a wet cough, is a cough that brings up mucus or phlegm.
  • A non-productive cough, or a dry cough, doesn’t bring up mucus or phlegm.

Types of coughs that have distinct sounds and are related to specific conditions

  • Whooping. Pertussis, or whooping cough, is an infection that causes a cough that sounds like a “whoop.”
  • Barking. A cough that sounds like barking can be a sign of croup.
  • Wheezing. This type of cough often happens when you have blocked airways. It can be associated with an infection, like a cold, or chronic conditions, like asthma.

Types of coughs related to when you cough

  • Daytime cough.
  • Nighttime (nocturnal) cough.
  • Cough with vomiting. This often happens with children. They hard that they gag and sometimes vomit.

Causes of Cough

Understanding the root causes of coughing is the first step to targeted relief. Viral infections, such as the common cold or flu, allergies, smoke, and environmental pollutants can all contribute to persistent coughing.

Common causes are:

  • Allergies that involve the nose or sinuses
  • Asthma and COPD (emphysema or chronic bronchitis)
  • The common cold, flu, and other viral infections
  • Lung infections such as pneumonia or acute bronchitis
  • Sinusitis with postnasal drip
  • Gastroesophageal reflux disease (GERD)

Other causes include:

  • ACE inhibitors or less often ARB medicines used to treat high blood pressure, heart failure, or kidney diseases
  • Cigarette smoking or exposure to secondhand smoke (or smoking other substances like marijuana)
  • Lung cancer
  • Lung diseases such as bronchiectasis, cystic fibrosis, or interstitial lung disease
  • Sometimes no specific cause is found

Symptoms of Cough

Different types of coughs present with various symptoms, including chest pain, throat irritation, shortness of breath, and mucus production. Identifying these symptoms helps in selecting the most appropriate remedies.

10 Home remedies for cough are:

1. Honey and Lemon

Harness the natural antibacterial properties of honey combined with the soothing effects of lemon to ease throat irritation. Mix a tablespoon of honey with fresh lemon juice for a comforting elixir.

10 Home Remedies For Cough

2. Ginger Tea

Ginger’s anti-inflammatory properties make it an excellent choice for reducing cough severity. Prepare ginger tea by steeping fresh ginger slices in hot water and adding honey for sweetness.

3. Steam Inhalation

Inhaling steam helps moisten the airways and loosen mucus, providing relief from chest congestion. Add a few drops of eucalyptus oil to hot water and inhale the steam for enhanced benefits.

4. Thyme Tea

Thyme has antimicrobial properties that can help soothe coughs. Prepare thyme tea by steeping fresh or dried thyme leaves in hot water. Strain and drink for respiratory relief.

5. Saltwater Gargle

Saltwater gargling is a simple yet effective remedy for reducing throat inflammation and minimizing coughing. Dissolve a teaspoon of salt in warm water and gargle several times a day.

6. Eucalyptus Oil

Explore the benefits of eucalyptus oil for cough relief. Inhale the vapors by adding a few drops to hot water or apply diluted eucalyptus oil to the chest for a soothing effect.

7. Marshmallow Root

Marshmallow root can coat the throat, providing a soothing effect and reducing coughing. Prepare marshmallow root tea by steeping the dried root in hot water.

8. Warm Milk with Turmeric

Combining warm milk with turmeric creates a potent remedy with anti-inflammatory properties. Turmeric’s active compound, curcumin, can help alleviate cough symptoms.

9. Peppermint

Peppermint’s menthol content can help relax the muscles in the respiratory tract, easing cough symptoms. Enjoy peppermint tea or inhale peppermint oil vapors for relief.

10. Probiotics

Supporting gut health with probiotics can positively impact the immune system, reducing the frequency and severity of coughs. Include probiotic-rich foods like yogurt in your diet.

Conclusion

Combining these natural remedies provides a holistic approach to cough relief. Tailor remedies to specific symptoms for optimal results. While these remedies are generally safe, it’s advisable to consult with a healthcare professional, especially if the cough persists or worsens.

FAQs on Cough and Home Remedies

How often can I use honey and lemon for cough relief?

You can consume honey and lemon several times a day, as needed. However, moderation is key to avoiding excessive sugar intake.

Can ginger tea be given to children for coughs?

Yes, ginger tea can be given to children in moderate amounts. It’s advisable to consult with a pediatrician for proper guidance.

Is steam inhalation safe for individuals with respiratory conditions?

While generally safe, individuals with respiratory conditions like asthma should consult their healthcare provider before using steam inhalation.

Can eucalyptus oil be applied directly to the skin?

No, eucalyptus oil should be diluted before applying to the skin to prevent irritation. Mix it with a carrier oil, such as coconut oil, before use.

Are probiotic supplements effective for cough relief?

Probiotic supplements can support overall immune health, but it’s essential to consult with a healthcare professional for personalized recommendations.

Also read: https://www.healthevoke.com/acidity-problems-and-14-home-remedies/

Acidity Problems And 14 Home Remedies

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HealthEvoke
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Acidity Problems And 14 Home Remedies

What is Acidity?

Acidity is a common digestive issue that occurs when there is an excess production of acid in the stomach, leading to symptoms such as heartburn, chest pain, and regurgitation of acid into the throat.

Causes of Acidity

Common causes of acidity include:

  • A diet high in spicy and fatty foods
  • Stress
  • Smoking
  • Certain medications like antibiotics

Difference Between Acidity and Acid Reflux

Acidity refers to the excess production of acid in the stomach, while acid reflux is the backward flow of stomach acid into the esophagus (food pipe). Acid reflux can cause symptoms similar to acidity but may also include a sour taste in the mouth and difficulty swallowing.

Symptoms of Acidity Are:

  • Pain and burning sensation in the chest, stomach, or throat
  • Flatulence or Gas
  • Indigestion
  • Bad Breath
  • Constipation
  • Nausea or feeling of vomiting
  • Heaviness in the stomach after eating
  • Frequent burps
  • Regurgitation of undigested food coming back into our mouth

14 Effective Home Remedies for Acidity

1) Ginger Tea for Digestive Comfort

Ginger has anti-inflammatory properties that can soothe the digestive tract, reducing acidity. A cup of ginger tea after meals promotes digestion and treats acidity.

2) Baking Soda Elixir for Quick Relief

A mixture of baking soda and water can neutralize stomach acid, providing immediate relief. However, it should be used sparingly due to its sodium content.

3) Chamomile Infusion to Soothe the Stomach

Chamomile has calming effects on the stomach. A warm chamomile infusion before bedtime can aid digestion and prevent nighttime acidity.

4) Aloe Vera Juice for Alkalinity

Aloe vera juice helps maintain alkaline pH levels in the stomach, reducing acidity. It should be consumed in moderation for optimal results and it is very beneficial for it.

Aloe Vera Juice

5) Fennel Seeds for Natural Antacids

Chewing fennel seeds stimulates the production of saliva, acting as a natural antacid. It also helps in relieving bloating and indigestion.

6) Cold Milk for Acidic Neutralization

Cold milk provides a soothing effect on the stomach lining, neutralizing excess acid. It is a classic remedy for immediate relief.

7) Banana: Nature’s Antacid

Bananas are rich in potassium, which helps neutralize stomach acid. Consuming a ripe banana daily can prevent acidity.

8) Eat dinner earlier

According to the International Foundation for Gastrointestinal Disorders (IFGD), if you experience acid reflux, you should try to eat dinner a few hours before going to bed.

Consider also having your big meal of the day at lunch so that your dinner can be lighter. ResearchTrusted Source shows that going to bed with undigested food, particularly if you’ve eaten a heavy meal, can worsen your symptoms at night.

9) Apple Cider Vinegar for Balancing pH

While acidic itself, apple cider vinegar helps balance stomach pH levels. Dilute a tablespoon of water and consume it before meals.

10) Mint Leaves for Cooling Sensation

Mint leaves have a cooling effect, providing relief from acidity. Chewing fresh mint leaves or sipping mint tea can be beneficial.

11) Eat smaller, more frequent meals

The lower esophageal sphincter is a muscle that acts as a valve between the stomach and the esophagus. In people with acid reflux, this muscle is weakened or dysfunctional, causing acid to flow up into the esophagus.

Unsurprisingly, many reflux symptoms take placeTrusted Source after a meal. Therefore, eating smaller, more frequent meals throughout the day may help reduce symptoms of acid reflux.

12) Clove Infusion for Alleviating Discomfort

Clove has anti-inflammatory properties. Boil cloves in water, strain, and drink the infusion for relief from acidity.

13) Buttermilk to Regulate Acidity

Buttermilk is a natural probiotic that helps regulate digestion. Consuming buttermilk between meals can prevent acidity.

14) Lifestyle Changes for Long-Term Relief

Incorporating lifestyle changes, such as maintaining a healthy weight, eating smaller meals, avoiding late-night snacks, and managing stress, contributes to long-term relief from acidity.

Avoid Foods That Trigger Acidity Are:

Very spicy and oily food

  • Tea, coffee, cold drinks
  • Raw onions, garlic
  • Citrus fruits like lemons, oranges, kiwis
  • Tomatoes
  • Junk food etc

Conclusion

In conclusion, managing acidity involves a holistic approach, addressing both immediate symptoms and underlying causes. While home remedies provide effective relief, incorporating lifestyle changes is crucial for sustained well-being. By understanding the impact of acidity on health and adopting natural remedies, individuals can achieve digestive comfort and prevent recurrent issues.

FAQs on Acidity and Home Remedies

How does ginger tea help with acidity?

Ginger tea has anti-inflammatory properties that soothe the digestive tract, reducing acidity. It aids in digestion, preventing acid reflux.

Is baking soda safe for frequent acidity?

While baking soda provides quick relief, it should be used sparingly due to its high sodium content. Consult a healthcare professional for guidance.

Can chamomile infusion be consumed daily?

Yes, chamomile infusion is safe for daily consumption. It promotes digestion and helps prevent nighttime acidity when consumed before bedtime.

What foods trigger acidity that should be avoided?

Spicy and fatty foods, citrus fruits, chocolate, caffeine, and carbonated beverages can trigger acidity and should be consumed in moderation.

How long does it take for lifestyle changes to show results?

The effectiveness of lifestyle changes varies, but consistent adherence can lead to noticeable improvements in a few weeks. Patience is key to long-term relief.

Also read: https://www.healthevoke.com/effective-relief-for-liver-pain/

10 Tips for Healthy Winter Skin

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10 Tips for Healthy Winter Skin

Winter can wreak havoc on your skin, and it can feel like there’s no escape: Cold, blustery conditions outside leave your skin red and raw, while indoor heat zaps moisture from the air and your skin.

Happily, there are many ways to combat the causes of dry skin and keep yourself moist and supple all season long, including some easy changes to your everyday routine.

Read on for 10 simple, dermatologist-approved tips for glowing winter skin.

Top 10 Tips for Healthy Winter Skin

1. Invest in a Humidifier to Maximize Moisture

In the cooler winter months, the outdoor air typically holds onto less water and is drier and colder. A humidifier in your home or office will restore moisture to the air, helping to keep your skin hydrated.

Run a humidifier in your entire home or in rooms you spend the most time in, and aim to keep indoor humidity levels between 30 and 50 percent. One option is to turn it on overnight while you’re sleeping. If you’re unsure of your home’s humidity levels, you can purchase a humidity meter, such as the highly-rated Goabroa unit.

10 Tips for Healthy Winter Skin

2. Keep Thermostat Temperatures Cool and Comfortable

If you’re looking to escape dry, chilly outdoor air, you may be tempted to crank up the heat as soon as you get home. But high central heat can make the air in your house even drier, Try a cool yet comfortable setting to prevent your skin from drying further — the AOCD recommends 68 to 75 degrees F.

3. Lower Water Temperatures for Showering and Hand-Washing

Long, steamy showers may sound like a great idea when it’s cold and blustery, but very hot water can dry out the skin, A 5- to 10-minute warm shower (or bath) is less likely to worsen dry skin than a hot one.

A good rule of thumb: If the water causes your skin to turn red, it’s too hot.

You should also avoid using excessively hot water to wash your hands. This is especially true if your hands tend to be red, scaly, and itchy (potential signs of eczema on the hands. Dry skin from exposure to hot water or cool winter air can trigger an eczema flare-up.

Cooler water seems to be as effective as warm water at removing germs and is less irritating to the skin.

4. Opt for Gentle, Fragrance-Free Body Cleansers

When bathing, bar soap can worsen dryness by stripping the skin’s natural oils and disrupting the microbiome

“For those with dry skin, I recommend using body wash,” Dr. Hayag says. “Look for washes that are labeled ‘for sensitive skin’ or ‘dye free’ and ‘fragrance-free.’ Oftentimes they contain fewer drying ingredients and more moisturizing ones like hyaluronic acid, ceramides, oils, shea butter, and oats.”

Also, look for products labeled “fragrance-free,” Unscented” products may contain chemicals that neutralize scent and can irritate.

5. Modify Your Skin-Care Regimen for the Season

If your skin is dry and itchy, Hayag recommends you scale back on the use of skin-care products containing alpha-hydroxy acids (AHAs) and retinoids on the face, as these can cause the issue to worsen and may even be a sign of irritant dermatitis (a skin reaction that occurs after prolonged exposure to an irritating substance). Once the skin is healed, you can restart the retinoid and alpha-hydroxy acids slowly.

In addition to skipping AHAs and retinoids when the skin on your face is dry, the AAD recommends steering clear of products that contain alcohol and fragrances, as this will help the skin retain its natural oils.

Instead, choose oils and creams for your skin-care routine, and consider applying a moisturizer on top of your toner if the latter is causing dryness.

At night, use a richer moisturizer on your body, including your arms, legs, and midsection. Look for occlusives, such as petrolatum, squalene, and shea butter. These are ingredients that seal in moisture by forming a protective seal over the skin. Also seek out a product with moisturizing humectants, such as hyaluronic acid and glycerin. These are great ingredients for the face, as they allow the skin to breathe and are unlikely to contribute to acne.

And don’t forget to moisturize the rest of your body, either. For the body during the winter, use a thicker cream that comes out of a jar or tube as opposed to a pump. Lotions that come out of a pump tend to be thinner and more watery, so they can often just evaporate from the skin’s surface after application and are not thick and moisturizing enough.

As for your lips, a moisturizing balm (such as petroleum jelly or another ointment) can help heal dry, cracked lips and keep them from getting chapped.

6. Moisturize Hands Frequently, Especially After Washing

Hand-washing is vital, especially when the common cold, flu, and COVID-19 are a threat. But constant washing will cause the hands to take a beating.

Apply hand cream after each washing wearing waterproof gloves to protect your hands while you’re washing dishes or cleaning around the house.

You can put on cotton gloves after applying moisturizer to help your skin absorb the cream.

7. Apply Sunscreen — Even on Gray Winter Days

On bright winter days, snow reflects the sun’s rays, which in turn multiplies your UV exposure, according to the Skin Cancer Foundation. UV rays have been linked to skin cancer, sunburn, and premature skin aging (such as wrinkles, leathery skin, and liver spots).

That means whether you’re out on the slopes, playing in the snow, or walking through a parking lot on an errand run, it’s just as important to apply sunscreen in the harsh winter weather as it is in the summer.

Don’t be fooled by darker, dreary days in winter, either. Up to 80 percent of the sun’s harmful UV rays can permeate clouds and still cause damage.

Before you go outside, apply a broad-spectrum sunscreen with an SPF of 30 or higher with water resistance and moisturizing ingredients such as lanolin or glycerin to all exposed areas of your body.

8. Wear Appropriate, Comfortable, Nonirritating Clothing

Many cold-weather fabrics can aggravate dry winter skin. Keep wool and rough clothing from directly touching your skin. This can cause dry skin to get irritated and itchy.”

Instead, wear light layers made from soft, breathable materials (like cotton or silk) directly against your skin. After that, pull on your heavier, warmer sweaters.

Be sure to protect your hands from cold winter air with gloves or mittens. If wool gloves are too irritating, try leather ones.

9. Remember to Eat Right and Stay Hydrated

Don’t expect drastic results, but it may be possible to moisturize your skin slightly from the inside out. “Staying hydrated by drinking plenty of fluids, like water, is one of the best things you can do via diet to avoid dryness,” Wesley says. One small study found that people with low water intake were able to positively impact their skin hydration by drinking more water (in this case, two liters of water more than their usual daily intake).

Your diet may play a role as well. Avoiding processed foods and sugars, and eating whole foods that are rich in essential vitamins, minerals, and fatty acids will keep the body and skin healthy.

10. Pat Yourself Dry, Then Lock in Moisture

Pat your hands dry after washing them and blotting or patting the skin dry rather than rubbing it helps retain more moisture. Do the same when toweling off after a shower

Conclusion: Embrace Winter Wellness

In conclusion, incorporating these top 10 tips for a healthy winter into your routine can help you navigate the colder months with vitality and well-being. From prioritizing hydration and nourishing foods to staying active and maintaining mental health, these practices contribute to a robust winter immune system. Embrace the season with a holistic approach, ensuring that both your physical and mental well-being are cared for. Remember, small lifestyle adjustments can lead to significant benefits, allowing you to enjoy winter to its fullest.

FAQs on Winter Wellness

1. How can I stay active during the winter months?

Staying active in winter is crucial. Consider indoor activities like home workouts, yoga, or joining a local gym. Bundle up and explore winter sports like skiing or ice skating.

2. What foods are beneficial for winter health?

Focus on seasonal, nutrient-rich foods like winter vegetables, citrus fruits, and hearty soups. These provide essential vitamins and minerals to support your immune system.

3. How can I boost my immune system naturally in winter?

Apart from a healthy diet, prioritize proper sleep, manage stress, and consider immune-boosting supplements like vitamin C and zinc. Stay hydrated to support overall wellness.

4. Are winter blues a real phenomenon?

Yes, seasonal affective disorder (SAD) is a genuine condition. Combat winter blues by maximizing natural light exposure, engaging in activities you enjoy, and seeking support if needed.

5. Can staying hydrated prevent winter illnesses?

Yes, staying hydrated is crucial for immune function. Drink an adequate amount of water, herbal teas, and warm fluids to support your body’s defense against winter illnesses.

Also read: https://www.healthevoke.com/can-smarter-technology-make-virtual-healthcare-work-for-all/

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HealthEvoke is a digital media company and not a clinical company. Our content does not constitute a medical or psychological consultation. See a certified medical or mental health professional for diagnosis.