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New research suggests that a common dietary supplement, glucosamine, may help reduce overall death risk to a similar degree as regular exercise.

Two researchers from West Virginia University (WVU), in Morgantown, recently found that individuals who took glucosamine/chondroitin one of the most common kinds of glucosamine supplements on a daily basis for at least 1 year saw a 39% reduction in mortality from all causes of death and a 65% reduction in the likelihood of death from cardiovascular disease.

The study appears in the Journal of the American Board of Family Medicine.

However, Dr. Dana King, the lead author of the study and chair of Family Medicine at WVU, does not advise people to replace exercise with the supplement.

Thats not what we suggest, King explains. Keep exercising. But the thought that taking a pill would also be beneficial is intriguing.

Glucosamine/chondroitin, a combination of two natural compounds found in cartilage, is widely used to help with osteoarthritis and joint pain. During 20202024, the global glucosamine market is expected to grow by $229.19 million, according to Technavio, a global technology research and advisory company.

While the supplement is popular, however, several clinical trials have failed to show that it provides a significant improvement in pain.

Still, the National Institutes of Health (NIH) report that oral glucosamine supplements are likely safe when taken correctly by adults.

In their study, Dr. King and Jun Xiang, a health data analyst at WVU, assessed data from 16,686 adults who had completed the National Health and Nutrition Examination Survey (NHANES) between 1999 and 2010. All of the participants were at least 40 years old.

NHANES was designed to be an ongoing assessment of the health and nutrition status of people throughout the United States. Screeners interview participants at their homes, and later, NHANES staff members perform examinations in mobile centers to collect health and nutrition data.

The WVU study was particularly interested in participants who had taken glucosamine/chondroitin for at least 365 days before their interviews. Among the participants, 658, or nearly 4%, had taken glucosamine/chondroitin for a year or longer.

When Dr. King and Xiang merged the NHANES data with 2015 mortality figures, they found that there had been 3,366 deaths among the participants and that 674 deaths had resulted from cardiovascular disease, the leading cause of death in the U.S.

The authors caution that the 39% reduction in all-cause mortality and 65% reduction in death from cardiovascular disease that they observed among the participants who took glucosamine/chondroitin may have a simple explanation: People who use supplements may generally take more care with their health and be healthier overall.

However, the researchers stress that they did control for variables such as age, race, sex, education, and the frequency of exercise, making the simple explanation less likely.

Once we took everything into account, the impact was pretty significant.

Dr. Dana King

Dr. King became curious about glucosamine/chondroitin, which he takes, after learning that every member of his local cyclists club also took the supplement.

I thought, Well, I wonder if this is really helpful. Thats how I got curious about it, Dr. King says.

Previous studies, including one from 2019 and another from 2012, had likewise demonstrated an association between the intake of glucosamine supplements and a reduction in rates of cardiovascular mortality.

One group of researchers hypothesize that glucosamine/chondroitin may lower systemic inflammation in healthy individuals with overweight, which could account for the supplements effects on mortality rates.

The WVU team cautions that theirs was an epidemiological study, not a clinical trial confirming the link between longevity and glucosamine/chondroitin use requires further research. However, Dr. King considers the results so far encouraging.

In my view, King says, its important that people know about this, so they can discuss the findings with their doctor and make an informed choice.

Link:
Could a supplement be as effective as exercise at protecting health? - Medical News Today

Restricting or limiting foods will only set you up for entering the vicious restrict-binge cycle (Image: Shutterstock)

With the new year just around the corner, many of us will be committing to a healthier lifestyle.

After weeks of indulging on huge turkey dinners, cheese boards and bottles of wine over Christmas, its normal to feel a little sluggish.

But that's not to say that you should try any "crazy" detoxes from the festive season, reports Daily Star.

Colleen Christensen, an American nutritionist who shares advice on her @no.food.rules Instagram page, recommends "eating normally" instead, as it's much more effective than starting a restrictive diet you cant stick to.

Colleen told her 168,000 followers: "If youre wondering how to get back on track with your eating habits here is my answer: eat normally.""Eat normally," says Colleen (Image: Instagram)

She added: "You dont need to do some crazy juice cleanse to detoxify you from all of the holiday goodies youve had.

"A) Theyre not poison and B) We have these things called a liver, kidneys and other organs that do a pretty darn good job at that.

"If youre looking to eat clean, wash your veggies to get the dirt off.

"Beyond that, eat normally and youll be good to go!

"Restricting or limiting foods will only set you up for entering the vicious restrict-binge cycle."

Colleen urged her followers to be kind to themselves instead of feeling guilty about binging at Christmas.

She said: "Enjoying holiday food should NOT be seen as a setback. It should be seen as a fabulous part of this life were living!Be kind to yourself instead of feeling guilty about binging at Christmas (Image: Shutterstock)

"A balanced diet includes periods of overeating/'overindulging'.

"If we listen to our bodies we wont need to micromanage our intake.

"Theyre pretty good and giving us signals to keep us feeling fab in the long run. Thats no food rules at its finest, folks!"

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Since being shared, Colleen's post has received more than 5,500 likes on Instagram with many users praising her advice in the comments.

One person said: "YEP YEP YEP."

"Saving this right now", said another.

While a third said: "Love this! It's so refreshing to hear the truth about food, life and body function."

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Nutritionist urges people not to diet in new year and says to 'eat normally' instead - The Standard

My focus used to waver initially, but then I always made sure to look at my dream dress which I hang in front of the almirah. This helps me stay fixated to my goal as I always wanted to fit into the dress.

Whats the most difficult part of being overweight? Low energy levels. I was so overweight and tired, I couldn't play or pick my one year old daughter for a long time. Even when I had to stand, I experienced back pain.

What shape do you see yourself 10 years down the line? 10 years down the line, I want to be the fittest mom in the world and most importantly, an inspiration for those like me who face weight problems.

What are the lifestyle changes you made? Firstly, I made changes to my diet and then slowly and gradually, added workouts to my routine. Even today, I make sure I complete a minimum of 10,000 steps every day, without fail. The days I cannot workout or walk, I play with my child, walk around indoors or dance! Everything burns calories.

What was the lowest point for you? I always wanted to lose weight but I faced criticism and shaming. One of my relatives once told me that I would never be able to lose weight and develop lifestyle diseases early. That was the day I decided to prove them wrong.

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Weight loss: "I had chicken every day and lost weight in a year" - Times of India

Nature has blessed us with a lot of immunity-boosters and giloy is one of them.

Owing to the pandemic, the demand for giloy also rose potentially and for good reason- from boosting immunity to promoting weight loss and keeping the skin young and healthy, Guduchi giloy, as it is known by its Ayurvedic name is one powerful antidote to ailments and illnesses. Extensively found in India, Giloy root and powder have been extensively used since ages to treat and prevent infections, finds mentions in ancient texts as well. In fact, according to Ayurvedic beliefs, it is one of the three 'Amrit' plants or works as an anti-mortality drug which contains natural healing properties.

With a slightly bitter taste, the stem of the Giloy plant is said to have potent nutritional benefits. The roots and leaves also promise numerous benefits and alleviate health problems. We explain to you some of the best, helpful benefits of consuming the wonderful herb regularly, and the best ways to have it:

1. Works as an excellent fever reliever

If you are looking for a natural way to bring your fever down, look no further than giloy. Both Ayurveda and modern science support the working of Giloy in bringing down the temperature and cooling the body down, particularly in chronic, recurrent cases.

Since Giloy has antipyretic and anti-inflammatory properties in it, it helps to boost immunity, act down on inflammation (which results in a fever or spiked up the temperature) and reduces body heat. Ayurveda also suggests that Giloy works to remove the toxic 'Ama' in the body, which is caused by improper digestion or consumption of unsuited foreign particles.

Thus, by keeping toxins away and regulating body temperature, Giloy works to keep inflammation levels under control and keep a person healthy. Drinking Giloy twice a day can help fight fever when you are battling an infection. It can also suit kids who do not like taking medicines.

2. Vitalizer for the heart and the body

People who are disturbed by problems of chronic fatigue and exhaustion are often advised to add supplements like giloy to their diet plan. Giloy is wonderful for your heart and works to revitalize the entire body. It reduces stress levels, fights toxins, alleviates anxiety and its soothing properties can calm the body down.

You will be surprised to learn that frequent consumption of a powerful natural herb like Giloy can also boost mental power, memory and cognitive functions.

3. Rich of antioxidants, anti-cancer propertiesGuduchi Giloy also contains a strong dose of antioxidants and anti-inflammatory agents which promote healthy living. Small studies have suggested that giloy can act as a good anti-cancer drug.

Animal studies have showcased that administrating part of the giloy root, which contains a natural chemical called Tinospora cordifolia could bring down the size of metastatic potential of melanoma cells.

A pilot study done by researchers based out of AIIMS also found that certain Ayurvedic drugs, such as Giloy could be really helpful in treating cancer and improving health for patients who were administered strong chemotherapy. Isn't this wonderful?

4. Keeps the immune system young and healthy

One of the strongest reasons behind the resurgence of Giloy in the modern day and age are the benefits it carries for ones immunity. Not only does the herb fight infections and toxins naturally, but it also contains immunomodulatory effects which keep the immune system in good shape, boost its power and strengthen metabolism. A strong and healthy immune system acts as our first line of defence and keeps many illnesses and germs at bay. Consumption of giloy and other immunity-boosting herbs should be increased after an age, or for people who are bogged by problems of frail or bad immunity.

Since it vitalizes and recharges the immune system, giloy is also used to treat certain liver, urinary tract and gut infections.

5. Aids digestion

Giloy also works wonderfully to root out problems related to digestion and gut functioning. According to multiple studies and researches conducted worldwide, Guduchi Giloy, with its vitalizing properties can aid digestion, prevent problems such as stomach infection, diarrhoea, acidity, nausea as well as colitis, with regular intake. It also takes care of stress levels, which can also cause gut problems and indigestion.

6. Helps manage blood sugar levels

There is yet another benefit for people suffering from prediabetes, diabetes and related health problems. According to Ayurvedic experts, giloy acts as a hypoglycemic agent and helps treat type 2 diabetes. Giloy juice has shown wonderful results in people with high blood sugar levels.

Regular consumption can also manage and prevent additional problems which may flare up with uncontrolled blood sugar- such as obesity, inflammation and may even slow down ageing.

7. Improves vision

According to traditional beliefs, giloy mixed with water can be applied on eyelids, or consumed regularly to bring benefits for vision and improve eyesight. It's a custom which is still practised in many parts of the country.

Since it is also touted to contain strong anti-ageing properties, it further works to improve your vision and slow down signs of degeneration, fine lines and wrinkles.

The best way to have Giloy

Giloy is widely used and available in many forms- be it the root, powder or capsules or syrups. An individual can choose to have Giloy root in its entirety, have it as a daily supplement or use the powdered version. Do remember to check you use organically sourced versions so as to ensure maximum gains out of your immunity booster.

Giloy can be had daily, safely in a variety of ways. While the most commonly used way is to mix Giloy powder in milk or water and consume it regularly.

Many also prefer having giloy juice on an empty stomach, first thing in the morning.

Making a giloy kadha (concoction), in addition to other spices and herbs is a wonderful way to enrich your diet with goodness.

See original here:
Giloy health benefits: Reasons to add giloy to your diet and boost immunity - Times of India

For many, 2020 was a year that provided lots of worries that kept us tossing and turning at night. Tara Parker-Popes guide, How to Get a Better Nights Sleep, is packed with advice:

We spend about one-third of our lives asleep, and sleep is essential to better health. But many of us are struggling with sleep. Four out of five people say that they suffer from sleep problems at least once a week and wake up feeling exhausted. So how do you become a more successful sleeper? Grab a pillow, curl up and keep reading to find out.

Here are more articles from the past year in Well that may help you start the new year with better sleep.

By Anahad OConnor

With the coronavirus pandemic, school and work disruptions and a contentious election season contributing to countless sleepless nights, sleep experts have encouraged people to adopt a variety of measures to overcome their stress-related insomnia. Among their recommendations: engage in regular exercise, establish a nightly bedtime routine and cut back on screen time and social media.

But many people may be overlooking another important factor in poor sleep: diet. A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.

Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fiber and foods rich in unsaturated fat such as nuts, olive oil, fish and avocados seems to have the opposite effect, helping to promote sound sleep.

By Richard Schiffman

A daily dose of sunlight wont fend off or cure coronavirus, though researchers continue to explore the effects that warmer weather and ultraviolet rays might have on the virus. But scientists are finding that exposure to the sun has numerous other benefits that may be especially important now including helping to elevate mood, to improve the quality of our sleep and to strengthen the bodys innate defenses against a variety of pathogens.

Exposure to daylight is critical for accurately setting our internal circadian clock, which in turn regulates sleep and waking, said Mariana Figueiro, the director of the Lighting Research Center at Rensselaer Polytechnic Institute in Troy, N.Y.

Without adequate light, we can go into a kind of permanent jet lag, Dr. Figueiro explained, where we get more easily irritated and depressed, our immune function is suppressed and our overall health may deteriorate.

By Gretchen Reynolds

People who are evening types go to bed later and wake up later than morning types. They also tend to move around far less throughout the day, according to an interesting new study of how our innate body clocks may be linked to our physical activity habits. The study, one of the first to objectively track daily movements of a large sample of early birds and night owls, suggests that knowing our chronotype might be important for our health.

In recent years, a wealth of new science has begun explicating the complex roles of cellular clocks and chronotypes in our health and lifestyles. Thanks to this research, we know that each of us contains a master internal body clock, located in our brains, that tracks and absorbs outside clues, such as ambient light, to determine what time it is and how our bodies should react. This master clock directs the rhythmic release of hormones, such as melatonin, and other chemicals that affect sleep, wakefulness, hunger and many other physiological systems.

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Sleep Better in the New Year - The New York Times

Westbury resident Andres Loperena remembers a time when he struggled to kneel down and tie his own shoes. In high school, he sported slip-ons so no one would notice.

That was only 12 years ago, but it feels like 40, Loperena said.

These days, the 30-year-old weighs 100 pounds less than when he graduated high school. He has turned his own weight loss journey into a business: Pledge To Fitness in Bellaire.

I built Pledge as a solution to all my problems, Loperena said. Its all the answers to the questions I asked years ago. People gave me 4,000 places to go, 1,500 diets to follow. I think Pledge would have been the solution to my problems.

He basically synthesized all he learned from his own experiences into one place, where he can create customized programs for individual clients.

The first step is a 3D body scan, which provides body composition and fat percentages, as well as concise weight and measurements.

Then, Loperena or a trainer on his team asks clients to describe in detail their own health journey.

Tell me how you got here, Loperena asks.

Combining the information from the scan with personal stories allows Pledge to build a program that matches an individuals lifestyle and goals. Each fitness prescription blends strength training, mobility work, massage, yoga and Pilates. In addition, clients are coached in nutrition and recovery.

Weve become a one-stop shop, Loperena said. People come in so beat up from other places. You need massage, corrective exercise.

He wants each person who walks through his doors to know that Pledge will take care of them.

Were worried about you holistically, he said. Were worried about you in the long-run. I want to help you start living a different life.

No one ever said that to him. Instead, Loperena learned gradually.

Originally from Venezuela, he moved to Houston with his parents Martin Loperena and Clara Rojas in 1999 at age 10. His mother had been diagnosed with breast cancer, and she came to the area for its world renowned medical care. The family also wanted to be close to his uncle, cardiologist Gustavo Grieco.

Loperena shouldered stress from the move and worries about his mother. He took comfort in the junk foods he was discovering in his new hometown, especially Diet Mountain Dew, candy and pizza. When he started driving, fast foods were a new temptation.

By his freshman year in high school, Loperena weighed 227 pounds.

Then, he discovered he had sleep apnea, after landing in the hospital with petit mal seizures, which are short but can be dangerous.

I was always tired, he said. I was always in bed. I was depressed.

By senior year, Loperena weighed 350 pounds. He was finally getting treatment for his sleep apnea but still gaining weight, despite trying fad diets like Atkins and South Beach.

After graduating, Loperena went to Spain with his family in the summer of 2008.

I didnt fit anywhere, he said. I didnt fit in the chairs. I didnt fit through the doors. This isnt normal. Im living a lifestyle that doesnt make sense.

By the time Loperena enrolled at the University of Houston, change was in the air.

I just had enough, he said.

While in college, he met with a nutritionist who taught him about portion control, and joined Life Time Fitness, where hours on the elliptical machine helped him drop 80 pounds. He also tried Quick Weight Loss Center and lost another 76 pounds - but gained much of it back.

At school, he discovered psychology, which would become his major.

The big anxiety issues, fitting in, self-esteem were all part of the class, Loperena said. I was like, I didnt know we came with a manual. I wanted to learn more.

All of these small moments combined changed trajectory. Rather than plan a career as a therapist, he decided to help people as a trainer who could guide them through fitness and nutrition.

I wasnt quite sure of how to get there, but even if I could help one person, I wanted to do it, Loperena said.

With weight loss came improved health and emotional well-being. He no longer had sleep apnea or seizures. Something as simple as being able to kneel down and tie my shoes helped me fell like no one can stop me now, he said.

Loperena signed up at National Personal Training Institute in 2012. He became certified in personal training, sports nutrition, as well as kettlebell and suspension (TRX) training.

At age 23, Loperena started his own company. At first, he operated as a team of independent trainers at another gym, but he quickly became frustrated with not having his own facility. He wanted to create an environment where all of the trainers operated in the same way and followed the research on how to best help others.

Lets make the training the best we can, he decided. Fitness is a relationship. You have to love fitness, since you have to do it for the rest of your life. If theres any relationship thats worth working on, its that one.

Last year, Loperena made Pledge to Fitness a brick-and-mortar reality. Before COVID-19, he was operating a team of 10 trainers and serving 80 to 90 clients, including his parents.

Then the pandemic halved his clientele.

Still, Loperena has no plans to abandon on his dream of helping others reach their health goals.

Thats why he settled on the name, Pledge. Its a promise he makes to support clients on their journey - as well as a nod to the pledge they must make to commit to their own health.

This is personal, Loperena said. We take your health personally here - and that makes a difference. Its never too late to start - and every minute you have with a better quality of life is a better minute.

At Pledge to Fitness, all ages and fitness levels are welcome, he added.

Bellaire resident Donna Grehn looks forward to her workouts at Pledge, and stops by three days a week for sessions. She first started training with Loperena at her home - and was excited to learn that he opened a location in her neighborhood.

He really listens, said Grehn, who was an aerobics instructor for 10 years. I know how to work out hard, but I needed to work out smart and differently. If Im going to lift weights and change my body, hes the guy Im going to.

Heights resident Will Drennan believes that Loperenas own story better equips Loperena to help clients like him.

Trainers who start out fit and ripped from the beginning, they dont know how I feel, he said. Starting off skinny and staying fit is definitely different than starting out bigger and trying to lose weight.

Loperena never makes Drennan feel judged - or asks him to stick to a strict diet. The trainer never pushes him through pain in a fitness routine.

Hes struggled through this - and he gets it, Drennan said. He takes everything in steps. You dont have to do it all at once, unlike other gyms.

And that makes health more obtainable, Drennan explained.

Weight loss is a journey - but then you have to learn to keep it off, Drennan said. You have to have a sustainable way of getting there and staying there. Thats what I like about Pledge - its realistic. And that makes it a much better experience.

Lindsay Peyton is a Houston-based freelance writer.

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After losing 100 pounds, Houston trainer makes a Pledge to help others change their lives - Houston Chronicle

It's that time of year againour eyes are filled with hope and our hearts are filled with resolve to be ourselves 2.0 for the start of the new decade. But, in light of the year weve had, we thought wed look at the usual goals we tend to set for ourselves at the end of every yuletide from the lens of what weve been through since the pandemic. Here are our 2021-specific modifications for some of the biggest goals we set each year, and how to try and actually make them a reality, for once...

1. Being Fitter Versus Losing Weight

People can weigh very little and be terribly unfit, and weight quite a bit while they look fantastic and feel strong. Instead of trying to be thinner, try to be fitter than your 2020 selfwhatever that entails for you. Whether its riding a bike around the city, taking long walks, or going hardcore on the strength training, aim to up your game and work towards being fitter instead. The weight will follow as it must.

2. Eating Smarter Versus Trying A Popular Diet

Intermittent fasting, Paleo, Atkins, GMtheyve all had their moment in the sun, and there will always be another fad diet with epic results around the corner. But the truth is it worked for me! often leads a lot of us down scary paths. Find a diet that works for youconsult a nutritionist, or chart out things you can intelligently do without eliminating important food groups altogether, or putting your body through the kind of rigour it cant handle. A smart diet that you can actually stick to has far higher chances of working than the rush of anything extreme.

3. Going Flexitarian Versus Going Vegan

While many people vow that every year will be the year they give up all animal products, it's the easiest resolution to break because your body simply isnt used to it. Both a mix of cravings and an unaccounted-for nutritional adjustment can make a cold turkey (tofurkey?) switch pretty hard to follow through with. A flexitarian diet, one that allows you to switch between veganism and your regular diet, with things like meatless days, or replacing some animal-based products in your life (like cows milk) with plant-based alternatives (like almond or oat milk), will help you ease into the change with greater comfortor to make enough of a change without giving up everything you love.

4. To Appreciate Things More Versus To Achieve More Things

If this hurricane of a year has taught us anything, it's the importance of holding on. Slowing down and looking around these last few months have made us realise how much we already have, and how easily we tend to forget that. In 2021, instead of setting impossible career or personal goals, choose instead to pay attention to the things you have achievedwhether it's having become CEO, a new parent, starting a podcast or paying your rent without anyone elses help. Weve weathered a lot in 2020, and thats definitely good enough.

5. To Cut Down Vs To Quit

Whether its smoking or kicking a video game obsession, telling yourself youll cut something you love doing out of your life for good is setting yourself up to fail. When youre hard on yourself to the point where you dont allow for lapses, your resolve will break and old patterns will reign supreme. Set goals over time, telling yourself youll bring down quantities of what youre trying to give up a little more every month or two. Even if you never fully quit, youll be down to far less damage done.

6. To Start Learning A Skill Versus To Master A Skill

Speaking fluent Spanish by 2022 is a great goalbut life is likely to get in your way. Theres a job to do, bills to pay, Netflix to watch and maybe next year becomes a go-to thought. The problem is, we set the clock for our resolutions at midnight, expiring exactly a year to the date, and that makes many longer goals unreachable. Speaking Spanish like Miguel de Cervantes might be a 2025 goal, but speaking it enough to cross the street and order a bocadillo without stuttering on your next trip to Barcelona is a pretty great start.

7. To Travel Meaningfully Versus Travelling More

2020 took travel away from us entirely for a whileand made us realise exactly how much we took it for granted. Everything from Turks & Caicos to Antalya was but a flight away, waiting for when we would deign to take our next break. With the world still in flux, the usual goal of travelling more might not hold up as much. Instead, we can resolve to travel meaningfully. Choose places that arent overburdened by tourism, plan our breaks carefully to ensure theyre safe, and make the most of our time there by really enjoying our time, wherever we are. You might travel a quarter as much as 2019, but youll have a better chance of remembering it fondly.

8. To Drink For Pleasure Versus Drinking Less

Being smart about alcohol intake is always a goal worth paying attention to, but we often tackle it in vague ways. We vow to drink less, but less could be next month instead of right nowand it usually ends up in neverland. A lot of us drink as a social behaviour, or even as a force of habit, but asking yourself if you really feel like a drink that day is a good indicator of whether you need one. Youll find yourself saying no more oftenand when you do drink, youll enjoy it more.

9. To Limit Screen Time Versus Doing A Digital Detox

Cutting off all virtual contact is a noble goal every millennial has had, and many of us take to deactivating an account for our mental health every so oft. But in our working worlds, were far too tethered to devices to be able to make a meaningful disconnect. A thought, instead, is to cleanse yourself of apps and portals you dont really care about, and put a stopwatch on time spent on the ones you do.

10. To Be Happy Versus To Be Productive

Productive is a construct. If you think making banana bread will make your prouder of yourself than bingeing The Mandalorian, it's a terrible reason to do it. For one, it puts pressure on you to perform at a time when most people are barely hanging on. For the other, it could be awful banana bread that you then inflict on unsuspecting family. Unless baking banana bread, to quote Marie Kondo, brings you joy, just toss those mushy bananas and pop some packaged corn instead, wont you?

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10 new years resolutions to make (instead of the ones we always do) - GQ India

Its the end of 2020 and for some of us, its about celebrating the end of this emotionally draining year. For others, it may spark adverse feelings as the coronavirus pandemic prolongs. Despite your personal outlook, you may find yourself with a drink in your hand, especially during New Year's Eve celebrations.The holiday seasonis popular for extravagant feasts and nostalgic traditions, andthese festivities are also notorious for alcohol overindulgences.

This time of year, experts predict that more individuals will resort to heavy drinking to cope with the current state of the world. The COVID-19 pandemic in addition to lockdowns, less social interactions, increased stress, and unemployment has created a perfect storm for more people to turn to drinking as a way to cope, especially during the holiday season, says Dr. Kristamarie Collman, MD, a board-certified family medicine physician and founder of Prse Medical. A report published earlier this year showed that adults ages 30 to 59 reported drinking 14 percent more than last year. Excessive alcohol consumption is linked to numerous illnesses, such as heart disease and liver disease in addition to mental health disorders, according to Collman.

If alcohol is a part of the celebrations, drinking in moderation is your safest bet. According to Dietary Guidelines for Americans, this is defined as having up to one drink per day for women and up to two drinks for men. However, this holiday season, you may not realize when you had one too many with all of the Zoom gatherings at home, says Dr. Collman. It will probably not be uncommon to wake up the next morning and find yourself in a dazed state, experiencing a variety of unpleasant hangover symptoms. In an exclusive interview with The Beet, Dr. Collman provides recommendations on some natural remedies that harnesses the power of plants to ease and heal a bad hangover:

Ginger and Peppermint have been around for thousands of years and have been used in helping to improve nausea symptoms. Research has shown that ginger may impact certain receptors in the digestive system that may soothe an upset stomach and reduce nausea, says Dr. Collman.

A 2017 review published in Critical Reviews in Food Science and Nutrition found that ginger is filled with bioactive compounds and anti-inflammatory properties to prevent nausea and vomiting. In a 2020 study published in Complementary Therapies in Medicine, peppermint oil significantly reduced the frequency of nausea, vomiting, retching, and the severity of nausea in cancer patients undergoing chemotherapy. Ginger and peppermint tea can be made by seeping some dried ginger or peppermint tea leaves in a pot of hot water, respectively.

Turmeric is a plant in the ginger family and has been used for thousands of years for a variety of illnesses. Specifically, it was in traditional Indian medicine systems such as Ayurveda to heal disorders of the skin, upper respiratory tract, joints, and digestive system, according to the National Institute of Health. Turmerics active ingredient is curcumin which has potent anti-inflammatory properties. This works well to help prevent inflammation and reduce pain, says Dr. Collman.

A 2018 study published in The Journal of Immunology found that curcumin in turmeric inhibits inflammation by suppressing the pathways that activate it in the body. Not only can turmeric be added to rice, soups, and stews but also can be used to make golden milk, a caffeine-free delicacy. Dr. Collman recommends that it may be beneficial to mix turmeric with black pepper as it can help your body to better absorb the turmeric.

If someone is experiencing hangover symptoms such as vomiting, they are at risk for electrolyte losses and imbalances. Foods such as avocados, bananas, and leafy greens (like spinach and kale) are rich in nutrients which can help to replace important minerals and vitamins that may have been depleted, says Dr. Collman.

Low intakes of potassium have been linked to high blood pressure, increased insulin resistance (risk of type 2 diabetes), and poor bone health, according to the National Institute of Health. A 2019 study published in Nutrients found that over half of the potassium intake in the sample of adults came from minimally processed foods, such as fruits and vegetables. Making a smoothie with these ingredients could be a simple way to incorporate these foods, but depending on ones digestive symptoms, it might be easier to have small bites throughout the day, says Dr. Collman.

When you have one too many, you may feel dehydrated with symptoms such as a dry mouth or headache. This is because alcohol is a diuretic, which can cause your body to remove fluids through your kidneys, ureters, and bladder at a faster rate than other liquids, according to the Mayo Clinic. Replenishing one's system with hydrating foods may aid in alleviating symptoms caused by dehydration, says Dr. Collman.

She recommends foods such as watermelon and cucumber, which are not only water-rich but also have essential nutrients such as vitamin A, magnesium, and potassium. Other fruits high in water per cup include strawberries (151ml), plums (143.9ml), and apricots (133.8ml), according to USDA Food Data Central. These food items can be added to the diet by consuming as a snack, smoothie, or even used to make a salad, adds Dr. Collman. Make a snack plate filled with water-rich fruits like berries, melon, cantaloupe, and grapes while you are drinking to stay hydrated.

Increasing ones water intake may certainly help to ease hangover symptoms. Besides the refreshing taste, coconut water can help with hydration and has an abundance of electrolytes (such as potassium and magnesium) and minerals beneficial to the body, says Dr. Collman. After a heavy drinking session, it is best to drink lots of water to restore your hydration levels, suggests the Mayo Clinic.

A 2018 study published in Cell Metabolism found that alcohol-induced dehydration, stimulating water intake for hydration balance. If you feel like you have a drink or two during the festivities, try pre-gaming with a glass of water to reduce your chance of waking up with a hangover. Drinking water before and after the booze is your best bet to have a good morning the next day.

Read more here:
5 Natural Hangover Remedies That Work, According To a Doctor - The Beet

Carpal tunnel syndrome is a painful condition caused by swelling and inflammation in the wrist and tendons of the fingers that surround the median nerve.

When the swollen tendons squeeze or compress the median nerve, it causes pain, tingling, and numbness. Carpal tunnel syndrome is sometimes referred to as a repetitive motion syndrome.

Foods and supplements that alleviate inflammation may benefit this condition. In some instances, the right type of diet may alleviate symptoms enough so that other medical treatments are not needed. In other instances, it may be a beneficial addition to medical treatment.

Certain foods may also exacerbate this condition, by furthering inflammation in the body.

Read on to learn about the foods and supplements that help or hurt carpal tunnel syndrome.

Carpal tunnel syndrome has a number of known causes. These include:

Inflammation also plays a central role in the pain-related symptoms caused by carpal tunnel syndrome.

Inflammation is a natural process in the body that helps protect you from injury and infection. However, chronic inflammation has been linked to:

A diet high in processed foods may increase levels of pro-inflammatory proteins, called cytokines. Tumor necrosis factor alpha (TNFa) is a cytokine that has been specifically linked to carpal tunnel pain. Research shows that diets rich in processed foods may increase inflammatory proteins, like TNFa.

Foods that promote inflammation may make carpal tunnel syndrome worse. These include:

Refined starches are also referred to as simple carbohydrates, or simply, bad carbs. They include grains that have been stripped of fiber, nutrients, and bran. They also include desserts and sodas.

Refined starches and sugars include:

Many refined carbohydrates are also high in saturated or trans fat. These include desserts such as pie and cake.

Other foods high in saturated and trans fat include:

Fried foods are often high in trans fat and salt. They include many fast foods, such as French fries, fried chicken, and tacos.

Since salt can cause water retention, it may worsen swelling and pressure on the median nerve.

Avoid foods that are high in salt, including processed, packaged foods. Also avoid adding table salt to meals.

A too-heavy intake of alcoholic beverages can raise inflammation levels in the body.

A 2018 study found that long-term, excessive drinking could increase the risk of developing carpal tunnel syndrome.

Foods that reduce inflammation have been shown in studies to be beneficial to health and may support a reduction in carpal tunnel syndrome symptoms. They include:

Omega-3 fatty acids have anti-inflammatory properties and are neuroprotective. A small 2020 study found that omega-3 fatty acids reduced numbness and pain caused by carpal tunnel syndrome. Foods containing omega-3 fatty acids include:

Foods high in antioxidants can reduce inflammation and may help alleviate the symptoms of carpal tunnel syndrome. They include:

Vitamin B6 supplementation is a controversial treatment for carpal tunnel syndrome. Its sometimes recommended by healthcare providers because its optimal for overall health, plus it may help reduce carpal tunnel symptoms.

Its not completely clear how B6 works for this condition. One possible explanation is that it acts as an analgesic, by raising the pain threshold of people with carpal tunnel syndrome.

Foods high in B6 include:

Vitamin B12 supplementation may be beneficial for reducing the effects of nerve damage and relieving pain. Eating a diet high in this nutrient may also be beneficial. Foods high in vitamin B12 include:

Turmeric is a spice that contains curcumin, which has been found to have antioxidant, anti-inflammatory, and neuroprotective effects for peripheral nerves.

In addition to scientific data, users of turmeric say its beneficial for reducing the inflammation associated with carpal tunnel syndrome and with other conditions, including arthritis.

If you decide to try turmeric, make sure to use it with black pepper. The pepper increases the bioavailability of curcumin, increasing its effectiveness.

You can also drink turmeric tea.

If your diet is lacking in the vitamins and nutrients found in the foods listed above, you may benefit from taking them as supplements. They include:

In addition, there are supplements that may be beneficial to take, as the nutrients are hard to get through diet alone. They include:

Home remedies for carpal tunnel syndrome may be useful for pain relief and for alleviating swelling. They include:

Carpal tunnel syndrome can be painful and debilitating. Since it can occur in both wrists, it may significantly reduce your ability to participate in daily activities.

If at-home treatments and dietary changes dont help, talk with a healthcare provider.

In some instances, acupuncture may be beneficial for alleviating this condition and reducing pain.

You may also wish to consider medical treatments, such as cortisone injections.

Surgical solutions for carpal tunnel syndrome may be highly beneficial.

Carpal tunnel syndrome is a painful condition caused by the compression of nerves in the wrist and palm.

Eating certain foods and taking dietary supplements may help alleviate the swelling and inflammation caused by this condition. There are also some at-home treatments that can help.

If diet and at-home methods for treating carpal tunnel syndrome arent enough, speak with a healthcare provider.

See the article here:
Carpal Tunnel Foods to Avoid, and Foods That Are Beneficial - Healthline

The holiday season is upon us, which means weve shifted our obsession from pumpkin spice to cinnamon. From festive drinks to flavored foods, you might notice the spice added to at least one of your favorite holiday dishes.

Cinnamon is an aromatic spice that comes from the dried bark of the cinnamomum tree, says Robin Foroutan, M.S., RDN, and spokesperson for the Academy of Nutrition and Dietetics. There are two main kinds of cinnamon: ceylon cinnamon, aka true cinnamon, and cassia cinnamon (less expensive and commonly used in processed food).

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Not only is this spice delicious, but cinnamon is also loaded with some unexpected health benefits of which runners can, and should, take advantage.

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It may help balance your blood sugar.

Polyphenol antioxidants, found in cinnamon, may act like insulin, which means they assist glucose in moving out of the bloodstream and into cells. This is important for runners because the faster sugar gets into muscles, the faster it can be burned for fuel, says Foroutan.

It may help lower your cholesterol.

Animal studies have shown that cinnamon may play a role in lowering cholesterol concentrations in the body. In a study, mice that were fed a diet that included cinnamon extract had significantly higher HDL (good) cholesterol. Results showed it could also help lower total and LDL (bad) cholesterol, says Ginger Hultin, Seattle-based RDN, spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition.

Cinnamon Sticks

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This seems especially true for those with high cholesterol and diabetes, says Hultin.

A human study showed that out of people in the study using 1, 3, or 6 grams of cinnamon for 40 days, all three of the groups (but not the placebo) had lower triglycerides, LDL cholesterol, and total cholesterol, as well.

It may help blood vessel function.

Cinnamon has been shown to improve blood vessel dilation, which is the ability for your blood vessels to expand to allow better blood flow, in animal studies, says Foroutan. Cinnamon is one of many natural foods that contain phytonutrients that help improve blood vessel dilation.

This is important to runners, because blood flow is important for peak muscle and cardiovascular performance, however more research is needed to confirm the effect in humans.

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It may help lower inflammation.

Previous small studies have shown that people who drank cinnamon tea had a higher antioxidant status than those who drank tea without cinnamon or hot water. This is likely because antioxidant flavonoids in cinnamon and the essential oils it contains, such as cinnamaldehyde, could act as free-radical scavengers (substances that protect cells from damage) and play a role in lowering inflammation, says Hultin.

Because exercise creates free radicals (unstable molecules created during normal cell metabolism) that can trigger inflammation, athletes need to go above and beyond to include plenty of foods that help the body balance inflammation. Foods that are high in antioxidants, such as cinnamon and other spices, help stabilize free radicals so they cant inflame our cells and tissues, Foroutan says.

It can help reduce added sugar intake.

If you sprinkle some cinnamon on your food, the sweet taste of cinnamon can trick your tongue into thinking that a food is sweeter than it actually is. This can help people reduce the amount of added sugar they consume, says Foroutan.

Consuming too much added sugar is problematic for everyones healtheven athletes, says Foroutan. Relying on slow burning complex carbs and natural sugars from fruit instead of reaching for candy can give you that burst of energy and keep you fueled for longer.

To get the full benefits, you may need to eat a lot of cinnamon. But you can still benefit from adding even a bit of the spice to your diet. According to some studies, its safest to consume in moderationabout 1 teaspoon per day.

Ground Cinnamon

$14.40

Its important to know that in studies, trials are often using amounts that are much higher than a person would typically eat in their diets; often 1 to 6 grams for up to three months. A teaspoon of cinnamon is less than 3 grams for reference, says Hultin.

But, eating too much cinnamon could have some side effects of its own. One teaspoon of cinnamon contains between 7 and 18 milligrams of coumarin, so its important you dont start loading up every dish with it.

Cinnamon has a compound called coumarin which has been shown to potentially have some negative effects at high levels, says Hultin. There is a chance of irritation to the liver and could irritate the mucosal membranes in your mouth and digestive tract.

Here are 11 delicious cinnamon-filled recipes to help fuel you for your runs.

If youre looking for ways to add cinnamon to your breakfast, try these banana ginger oats.

Naturally sweetened with nutrient-packed bananas (and nothing else!), these whole grain oats are perfect on a long-run day. Add extra cinnamon to taste for more flavor and potentially anti-inflammatory benefits, says Hultin.

Keep this salted cinnamon peanut butter on hand to put on top of everything from toast and oatmeal to yogurt. Peanut butter offers a fantastic combination of fat and protein for satiety and pairs perfectly with so many carbohydrates to fuel running, says Sarah Schlichter, MPH, RDN, registered dietitian nutritionist and owner of Bucket List Tummy.

This peanut butter sweet potato bread is great for eating any time to fuel your runs.

I love the combination of ingredients and flavors in this recipe, says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of Stirlist. The cinnamon combined with sweet potatoes and peanut butter provide a nutritious energy source for runners. Cinnamon has also been known to help decrease appetite, so the combination of these ingredients can help with fullness and satiety.

If youre a smoothie fan, try this ginger pumpkin breakfast smoothie.

One of the most important parts of a pumpkin-spice mixture is the cinnamon; its the spice youll use in the greatest amount. Thats perfect for flavoring smoothies that can power your run, says Hultin.

Use canned pumpkin any time of year in this recipe for added vitamin A and other nutrients and dont hold back on the cinnamon which adds intensity of flavor and some potential health benefits, too.

Keep this maple cinnamon granola on hand for easy snacking. An easy make ahead snack for pre- or post-run to help provide instant energy and/or replenish glycogen levels, says Schlichter.

You probably already have all the ingredients needed to whip up this apple cinnamon baked oatmeal. Cinnamon combined with fiber sources like apples and oatmeal could be beneficial for digestive health, says Pankonin.

Try this banana chia pudding in the morning. The perfect carbohydrate rich breakfast for before or after a run. Loaded with whole grain oats and a banana, this flavorful overnight oats can be made ahead of time [for you early risers] and is full of electrolytes, says Schlichter.

For a protein-packed lunch or dinner, try this Hawaiian pork and peas recipe. Combining lean protein with complex carbohydrates from vegetable sources is a great recovery meal for runners, says Pankonin. Some research has suggested that cinnamon has anti-inflammatory properties, which might also help with recovery.

Try this tasty and healthier version of spiced apple crisp. Meal prep this healthy crisp and use it as a breakfast or snack pre- or post-run all week long, says Hultin. Having a healthy, whole grain, carbohydrate-rich meal can give your body what it needs to perform. Cinnamon takes center stage in this apple and oat-based recipe. By boosting up spices like cinnamon, you can often cut back on the amount of added sugar you use.

Looking for your new go-to snack? Find it in this apple cinnamon potato bread. This quickbread makes for a quick, easy and convenient snack between exercise sessions, or a fast way to get quick acting carbohydrates before a run. Top it with peanut butter for more staying power, says Schlichter.

If youre a fan of savory foods, add this cinnamon poached chicken and rice dish to your meal-prep rotation.

This savory dish combines lean protein with rice and seasoned with cinnamon. Cinnamon contains antioxidants, which might improve heart health making it a great spice for runners to include in their diets, says Pankonin.

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