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Best and worst foods for lung health

Best and worst foods for lung health

Nutrition is integral to keeping one’s body healthy, including maintaining respiratory or lung health. Though several healthy lifestyle changes can help keep lung health in top shape, some specific food choices can further facilitate this by safeguarding one’s lungs from illnesses. On the other hand, some food items should be avoided entirely to ensure no infections or inflammation in the respiratory tract. Here are some foods that are best and worst for one’s lungs.

Safe foods

High fiber foods
These include whole wheat foods like brown rice, wheat pasta, and even brown bread. Also, baked beans, quinoa, chia seeds, pears, broccoli, raspberries, peas, lentils, and black beans are excellent fiber sources. Research suggests that people who add more fiber to their meals are more likely to have better lung health than those who don’t include fiber.

Coffee
The caffeine present in coffee is known for its anti-inflammatory properties. It also contains polyphenols which are a well-known antioxidant and are also anti-inflammatory. Research indicates that drinking some caffeine every day will keep your lungs healthy and fit.

Whole grains
Barley, brown rice, whole wheat bread, whole wheat pasta, quinoa, and even oats are good examples of whole grains. Besides being fiber-rich, they contain nutrients like vitamin E, essential fatty acids, and selenium. These foods are also known for their anti-inflammatory and antioxidant properties. All of these nutrients are essential for keeping the lungs healthy.

Green leafy vegetables
Eating greens can never go wrong, and research suggests the same. Kale, swiss chard, and spinach are all great examples of nutritious leafy greens that must be added to the daily meal plan. Due to the high content of carotenoids, these foods are known to have excellent antioxidant properties, which help keep the lungs healthy and functioning well.

Foods to avoid

Sugary drinks
Studies suggest that having too many sugary drinks, specifically having more than five sweetened drinks in a week, can lead to a higher risk of developing lung illnesses like bronchitis. Kids can even develop asthma due to drinking too many such sweet beverages. Nutritional experts advise switching these drinks to plain water or healthier beverage options like tea, smoothies, or vegetable juices.

Excessively salty foods
Salt is an essential flavor in any dish, but too much salt can ruin the food and lung health. According to studies, people who overeat salty foods are more likely to deal with long-term bronchitis complications. High-sodium foods and meals can also increase the risk of developing asthma. It is advised that the daily salt intake should be restricted to 1500 to 2300 mg, but one should try to keep it at the lower limit.

Processed meats
Anything processed is always bad news, and that mainly includes processed meats. Bacon, deli meat, ham, and sausage are all processed meats that should be avoided at all costs. Due to the high presence of nitrites in the meat, it is observed that they can cause inflammation that can add stress to the lungs. How these foods worsen lung function is reason enough to quit them for better respiratory health.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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Healthy foods that ease menstrual pain

Menstrual pains and cramps are common occurrences. They occur when the uterine muscle contracts to shed tissue, which temporarily breaks the supply of oxygen to the uterus, causing a painful feeling. Using a heating pad or a painkiller is often the most popular choice to alleviate this pain, but eating healthy and staying hydrated can also help control the intensity and duration of menstrual cramps. Here are some foods that may help relieve menstrual pain: BananasWhen consumed in moderation, bananas can help relieve menstrual pain. They are a great source of vitamin B6, potassium, and magnesium, which have been linked to reduced severity of cramps. The fiber content of bananas also helps improve bowel movement, thus reducing bloating and pain. HerbsMany traditional herbs have been linked to reducing period discomfort. These can be added to teas or foods. They include: Fennel: To relieve pain and decrease the bleeding lengthCinnamon, sage, and cumin: To reduce crampingGinger: To relieve any pain, inflammation, or nauseaChamomile: To relieve cramps and improve moodTurmeric: To reduce inflammation and pain WaterMaintaining a healthy fluid intake can also help reduce bloating and manage pain. One can also try herbal tea or fruits and vegetables with a high water content (such as watermelon, lettuce, celery, cucumbers, or berries). OrangesOranges are a great source of vitamin C, magnesium, potassium, and vitamin D. These nutrients can help control inflammation and reduce menstrual pain and cramps. KaleLosing blood during the menstrual cycle also reduces the amount of iron in the blood. It is important to replenish the body’s nutrients, and dark leafy greens such as kale and spinach are an easy way to do so. They are rich in vitamins and minerals to keep the body feeling nourished and reduce pain and cramps. OatsOats are a rich source of fiber, zinc, vitamin B1, and magnesium. The zinc and magnesium content helps reduce period cramping, and regulates the production of serotonin, to help one feel better. EggsEggs are packed with protein and vitamins B6, D, and E, which help reduce inflammation and manage premenstrual syndrome (PMS) symptoms. Dark chocolateDark chocolate (85% cocoa and higher) is also rich in magnesium and fiber, which can help deal with the symptoms of PMS better. DairyDairy products such as milk, yogurt, and cheese are a great source of calcium, which can help manage PMS symptoms such as cramps, mood swings, and fatigue. They also contain a healthy dose of vitamins D and E, along with magnesium, which can provide pain relief during periods of menstruation. SalmonCold-water fish such as salmon and anchovies are rich in omega-3 fatty acids, which can help reduce inflammation and provide pain relief. They are also a great source of vitamins D and B6, which can help in the absorption of calcium to make period pain manageable and help one fight breast tenderness and irritability, respectively. Generally, eating antioxidant-rich nutritious foods can have a positive impact on period pains and cramps. However, maintaining a healthy food intake of vitamins, minerals, proteins, carbohydrates, and fats can significantly reduce symptoms of PMS.

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What you should know about depression

Depression is a mental health disorder that results in bouts of continuous sadness. A clinical mood disorder can lead to physical and emotional suffering, and can also change one’s behavior. Frustration, anger outbursts, lack of energy, sleep issues, anxiety, disinterest in eating, concentration issues, and suicidal thoughts are also common symptoms of this disease. Depending on its severity, the illness can challenge one to lead a normal life, too. Diagnosis There are many different methods a medical professional can use to determine if one is affected by depression. Psychiatric evaluation is the most common way to determine if one is suffering from the disease. The mental health doctor will interview the affected person to understand their thought process, mood, and other symptoms. Some doctors may compare symptoms with the ones listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This makes it easier for them to understand the condition. A physical exam is also performed to determine if any physical health issue is caused due to this mental condition. Stages of depression Depending on the level of sadness, the stages of depression can be divided into five stages: Stage 1 Even though the signs of mental disease are hard to miss, for most people, it starts with denial.
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Important things you should know about diabetes

The pancreas is an important organ in our body that produces insulin. It is required to help the glucose pass to our cells from the blood. That is how energy is created, which is the fuel we require to function. When the pancreas is unable to produce insulin, the glucose level in one’s blood increases. This can result in diabetes, which can lead to organ damage. Types of diabetes There are mainly three kinds of this disease. Type 1 diabetes It can be most commonly seen in children and adolescents. Having said that, it can occur at any age. The insulin production of one’s body decreases with this condition, and they require daily injections to control their glucose levels. Type 2 diabetes Around 90% of people who have diabetes suffer from this type. It is most commonly seen in adults and results in one’s body failing to properly use the insulin that is produced. It can be kept under control by maintaining a healthy lifestyle, but one may also require medicine in the advanced stages. Gestational diabetes This can be seen during pregnancy if the glucose level in one’s blood increases. It can affect both the child and the mother.
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Gout – Diagnosis, stages, and prevention

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