inflammation

Health Tip of The Day ~ What are the Best Foods to Fight Inflamation

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Foods That t Exert Powerful Antioxidant and Anti-Inflammation in the Body

 

Berries – WHY? Berries are loaded with anthocyanins and antioxidants, which stop free radicals from creating inflammation.

Olive Oil ~ WHY? Olive oil is unique in that it contains oleocanthal, an anti-inflammatory compound.

Leafy Greens ~ WHY? Leafy greens are associated with some of the strongest anti-inflammatory research and are loaded with anti-inflammatory compounds.

Spices ~ WHY? Most fragrant spices exert small anti-inflammatory effects, particularly for arthritis, joint pain, and swelling.

Nuts & Seeds ~ WHY? Their fat and protein make them an ideal anti-inflammatory snack that promotes blood sugar regulation and insulin sensitivity.

Fermented Foods ~ WHY? Active, live cultures of beneficial bacteria promote gut health and prevent new inflammation.

Cold Water Fish ~ WHY? The omega-3 fatty acids found in fish (DHA and EPA) not only suppress inflammation but also encourage synthesis of anti-inflammatory compounds.

Cruciferous Vegetables ~ WHY? This veggie family contains powerful sulfur compounds that exert protective anti-inflammatory effects, which may play a particular role in halting or preventing cancer.

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Health Tip of the Day ~ 5 Reasons to Give Up Refined Sugar

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Knock the Sugar Off and Get Great Health Benefits

      1. Sugar is high in calories: Refined sugar is high in calories and has no nutritional value. Consuming large amounts of refined sugar can lead to weight gain and obesity, which can increase the risk of developing several health problems, such as type 2 diabetes, heart disease, and certain types of cancer.
      2. Sugar can cause insulin resistance: Refined sugar causes a rapid spike in blood sugar levels, which can cause the body to produce insulin to bring the levels back down. Over time, this can lead to insulin resistance, a condition in which the body becomes less sensitive to insulin and is less able to regulate blood sugar levels.
      3. Sugar can increase inflammation: Consuming high amounts of refined sugar has been shown to increase inflammation in the body, which can contribute to the development of several chronic diseases, such as heart disease, cancer, and Alzheimer’s disease.
      4. Sugar can cause tooth decay: Refined sugar is a major contributor to tooth decay and gum disease. When sugar is consumed, the bacteria in the mouth produce acid, which can erode tooth enamel and cause cavities.
      5. Sugar can lead to addiction: Refined sugar can be addictive, as it activates the same reward centers in the brain as drugs of abuse. This can lead to cravings and a cycle of overconsumption, which can be difficult to break.
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Today’s Health Tip ~ Make Strawberries Part of Your Diet

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Strawberries are a Health Food Powerhouse

“Strawberries are an antioxidant powerhouse,” says Jenna Volpe, RDN, who practices in Austin, Texas. “Adding strawberries to a balanced diet can potentially offer a wide array of benefits, ranging from cardiovascular support and inflammation reduction to cancer protection, a healthier gut, and more.” Some antioxidants found in strawberries include vitamin C and the carotenoids lutein and carotene, according to USDA data. Plus, strawberries are a good source of other vitamins, minerals, and fiber.

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Today’s Health Tip ~ 4 Health Benefits of Spicy Foods

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Spicy Food’s Health Benefits

  1. Spicy foods may keep your heart healthy – People who eat red chili peppers have been shown to have lower levels of LDL (low-density lipoprotein), which is sometimes called “bad” cholesterol because it increases the risk of heart disease. Recent research found that consuming these peppers is associated with a 13 percent lower incidence of deaths from heart disease and stroke.
  2. Spicy foods may kick start your metabolism – There are many factors that can contribute to weight gain. “Inactivity, unhealthy eating habits, genetics, age, or certain medications all can play a role,” said Dr. Millstein. Capsaicin may help boost your metabolism, which can help you burn more calories both at rest and during exercise, meaning you might be able to lose weight more easily.
  3. Spicy foods may be an effective pain reliever – If you’ve ever bitten into a chili pepper, you’re probably familiar with the burning sensation that follows. When you apply that same sensation to the nerves on your hands and feet, it can make those nerves lose their feeling for extended periods of time, which relieves pain. When used as a lotion or other topical cream, capsaicin causes a slight feeling of heat, stinging and itching. “Over time, the nerves in your hands and feet will grow accustomed to the lotion and will have a lower ability to process pain. This can help with conditions such as arthritis and injuries.
  4. Spicy foods may reduce inflammation and promote gut health – Your taste buds and your gut may be more connected than you think. When you bite into a pepper, the capsaicin attaches to a receptor that communicates with other cells. That communication causes a nerve on your tongue to immediately tell your brain that it’s hot. That same receptor is found in your digestive tract. When capsaicin enters your digestive tract and attaches to the receptor, it creates a chemical called anandamide. Anandamide has been shown to lead to less inflammation in the gut, which can be caused by conditions such as ulcerative colitis and Crohn’s disease.

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Today’s Health Tip ~ 7 Foods to Help You Fight Arthritis

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These 7 Foods Will Help You in Your Battle with Arthritis

It’s true. Certain foods can actually help to ease arthritis symptoms and improve your overall joint health. Along with the use of medications, a proper diet can curb the inflammatory responses from the body that cause pain. Eating the right foods also helps you maintain a healthy weight, which is incredibly important since your hips and knees support most, if not all, of your body weight.

To ease your arthritis pain, try these types of food:

  1. Fatty fish – Salmon, mackerel and tuna have high levels of Omega-3 fatty acids and vitamin D. Both of these have been found to help reduce inflammation. We recommend a healthy diet that includes fish a couple of times a week. For non-fish eaters, consider fish oil supplements as an alternative.
  2. Dark leafy greens – Spinach, kale, broccoli and collard greens are great sources for vitamins E and C. Vitamin E works to protect the body against pro-inflammatory molecules. Vitamin C helps the body make collagen, which is a major component of cartilage that aids in joint flexibility.
  3. Nuts – Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts contain high amounts of fiber, calcium, magnesium, zinc, Vitamin E and Omega-3 fats which all have anti-inflammatory effects. Nuts are also heart-healthy, which is particularly important for people with rheumatoid arthritis (RA) since they have twice the risk of heart disease as healthy adults.
  4. Extra virgin olive oil – Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. Olive oil, combined with vitamin D, has also been shown to protect against bone loss.
  5. Berries – Berries pack a double dose of anti-inflammatory properties. All fruits are high in antioxidants, which can help fight inflammation. Additionally, foods like blueberries, raspberries, strawberries and blackberries contain anthocyanins, which reduce inflammation.
  6. Garlic and onions – Believe it or not, but these pungent vegetables contain anti-inflammatory chemicals that have shown to relieve some forms of arthritic pain. As an added bonus, they are also known for their immunity-boosting properties.
  7. Green tea – This mild-mannered drink contains a natural antioxidant called epigallocatechin-3-gallate (EGCG). This ingredient has been shown to stop the production of certain inflammatory chemicals in the body, including those involved in arthritis. Recent studies also suggest that EGCG may prevent cartilage from breaking down, helping to preserve joints longer.

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Today’s Health Tip ~ Is Hummus a Healthy Food?

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Not only is hummus delicious, but it is also versatile, packed with nutrients and has been linked to many impressive health and nutritional benefits. Here are 8 scientifically proven benefits of hummus:

  1. It’s packed with plant based protein (7.9 grams per serving).
  2. It’s rich in ingredients proven to fight inflammation.
  3. It’s high in fiber.
  4. It has a low glycemic index.
  5. It contains heart healthy ingredients that may lower heart disease risk.
  6. It promotes healthy weight loss and helps to maintain a stable weight.
  7. It’s gluten, dairy, and nut free.
  8. It’s easy to add to your diet.

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Today’s Health Tip ~ Should You Be Drinking Tart Cherry Juice?

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Raise Your Cup to Tart Cherry Juice – It’s Good for You

Tart cherry juice is extracted from Montmorency cherries, also known as sour cherries. Tart cherries are a rich source of antioxidants. Recent medical research has suggested that they offer a range of health benefits from exercise recovery to better sleep. Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.  . . . Tart cherry juice contains anthocyanins, which are anti-inflammatory compounds that may help to combat some chronic diseases. In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases. These anti-inflammatory properties may provide needed relief for people with arthritis. Studies show that tart cherries can help reduce the pain and stiffness associated with arthritis and other joint pain disorders.

If you experience insomnia, tart cherry juice may help you get a better night’s rest. The research shows that tart cherry juice increases sleep time and sleep efficiency for people with insomnia. This may be because tart cherry juice increases the bioavailability of tryptophan and increases your body’s production of melatonin.

Tart cherry juice may help to improve the oxidative stress on the body from aging. Studies in older adults show that tart cherry juice improves antioxidant defenses and reduces oxidative damage. Another randomized, controlled trial showed that tart cherry juice may improve cognitive abilities in older adults due to its antioxidant properties.

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Today’s Health Tip ~ It’s Apple Season – They’re a Healthy Choice

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Apples are Good For You

Apples are among the most popular and widely consumed fruits in the world. Besides being easily accessible and boasting a shelf life of up to a year, they’re also highly nutritious. They’re rich in fiber, vitamins, minerals, and polyphenols. Polyphenols are a group of antioxidants, molecules that fight free radicals in your body. Among their many health benefits, antioxidants may help prevent cancer, inflammation, heart disease, and weight gain Apples are considered a major source of antioxidants..Polyphenols are part of the reason different apples have their characteristic colors and flavors. In fact, different apple varieties feature significantly varying amounts and types of polyphenols, which affects their health benefits.

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Today’s Health Tip ~ Why You Should be Using Extra Virgin Olive Oil

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Extra-Virgin Olive Oil Wraps You in a Health Shield

The antioxidants in olive oil may help protect the body from cellular damage that can lead to a range of health conditions and diseases. Extra virgin olive oil has a bitter flavor, but it contains more antioxidants than other types, as it undergoes the least processing.

  1. Olive oil is the main source of fat in the Mediterranean diet. People who consume this diet appear to have a higher life expectancy, including a lower chance of dying from cardiovascular diseases, compared with people who follow other diets. Some experts call it “the standard in preventive medicine.”
  2. According to research published in 2019, olive oil contains substances that may help prevent colorectal cancer. Lab tests have found evidence that antioxidants in olive oil may help protect the body from inflammation, oxidative damage, and epigenetic changes.
  3. In 2016, some scientists suggested that including extra virgin olive oil in the diet may help prevent Alzheimer’s disease. This may be due to its protective impact on blood vessels in the brain.
  4. Olive oil acts as an antioxidant, which is a substance that prevents oxidation. Oxidation is a process that can produce free radicals, which are chemicals that can potentially damage cells and may contribute to cancer development. When applied to the skin, antioxidants may prevent premature aging.

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Today’s Health Tip ~ Why You Should Eat Beets

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Eat Beets for Their Health Benefits

Beets have many helpful plant compounds that reduce inflammation and protect cells from damage. Some of the other health benefits of beetroot include:

  1. Increase Stamina – Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance.
  2. Prevent Heart Disease and Stroke – Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke.
  3. Lower Blood Pressure – Beets are naturally high in nitrates, which are turned into nitric oxide in the body. This compound lowers blood pressure by causing the blood vessels to relax and widen.
  4. Boost Your Immune System – Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.

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