Category: Health

According to research, face-to-face conversation is comprised of only seven percent words, 38 percent voice/tone, and the other 55 percent body language. Despite being a majority of conversations, body language is something that not a lot of people know how to do properly when they want to convey an assertive message.

It can be easy to slump around and stare at the ceiling when someone is talking, especially in this age when more and more conversations are held online. It’s important to remember how to learn body language habits, though, especially for assertive communication. Here are five tips on how to do just that.

Posture Check

Whether you’re sitting down or standing up, you’ll want to make sure that your posture is in order for assertive communication. It can be easy to slump, slouch, or place your head into your hand or resting on your fist, but these should all be avoided. Doing that makes you look aloof and unattentive, while also more passive and easier to take advantage of in a discussion or negotiation.

When sitting, make sure that you’re sitting with your back perfectly straight and your chin up. If you’re standing, check that you’re standing up straight and that your feet are firmly on the ground. We all know that our backs are the biggest part of our posture, but our legs are just as important. Try not to rest your feet on something (think of the Captain Morgan pirate logo, it’s best to avoid that).

Watch Where You’re Looking

Being very aware of your posture is actually one of the easiest things to do once you’re thinking about it, but making and keeping eye contact can be one of the more difficult aspects of assertive communication. Even if you remind yourself, again and again, to maintain eye contact throughout a conversation, you can find it intimidating or become restless and have your eyes wander away from the person you’re speaking to.

One of the tricks is to start making eye contact before the conversation even begins. You also don’t have to keep eye contact for 100 percent of the time, either. Maintaining eye contact for about half of the conversation is a good baseline to have, and will also make the person you’re speaking to more comfortable when you aren’t staring through their soul. If you’re making gestures throughout the conversation, it’s easier to maintain eye contact, and that leads us to our next point.

Active Listening and Speaking

So far we’ve figured out the posture and eye contact, but if you sit up perfectly straight and stare at the person you’re speaking to, then it’s going to come off as extremely weird. Making sure that you’re moving throughout the conversation and exhibiting gestures is a great way to show active listening while making the other person more comfortable. Keep an expressive face and smile at the right times while nodding when agreeing.

Things you should avoid include tapping your fingers on your table, fidgeting around, frowning, or really anything that you can think of that would make the other person believe that you don’t care what they have to say. Again, nodding is one of the best things that you can do for active listening, but make sure that you’re nodding at something you agree with instead of every sentence.

Setting The Right Tone

We’ve now learned what it takes to be a good listener for assertive communication, but now it’s time to start doing the talking. Speaking is one of the more difficult parts, and you have to show confidence when you’re speaking or else it’s going to be passive communication. If you have to, practice speaking in the mirror or with people that you’re more confident around. Speak clearly and at a volume that can certainly be heard, as having to repeat yourself can derail any assertive communication in a hurry.

One of the hardest things to do is to get rid of the dead-air fillers in your speech like the “um” or “so” that we all do, but ironing those out is paramount. You also want to have a tone of voice that isn’t just shouting, as that can be seen as aggressive. Show some inflection and interest when you’re speaking, and that assertiveness will come through in your speech.

Where Is Your Body?

Once we’ve combined all of the good body language habits for assertive communication, there’s just one more minor detail that you’ll need to be aware of, and it’s what your body is doing during a conversation. You don’t have to constantly keep walking during the conversation, but your orientation will be important.

Always have your body faced toward the person that’s speaking, as it shows that your entire attention is directed to them. You can appear passive-aggressive when you turn away from the speaker, and completely passive when your body language is closed off. Stay standing (or sitting) up straight and your shoulders facing the person you’re speaking to, and everything will be just fine.

For many of us in the United States, we hear the word “chocolate” and think about candy bars like Butterfinger, Snickers, or Kit Kat. The type of chocolate used for these candy bars is milk chocolate, though, which is much different than dark chocolate. While not as sweet as milk chocolate due to the lack of sugar, dark chocolate is very tasty and also leaps and bounds healthier than milk chocolate.

Not everyone is the biggest fan of dark chocolate, but they should be, because there are a ton of health benefits that come with eating it. Because of our fascination with milk chocolate, we might not think of “healthy” when hearing chocolate, but if you make the switch to dark chocolate, here are some of the amazing benefits that it comes with.

Lower Risk of Heart Disease

Milk chocolate is loaded with saturated fat to make it sweeter, but dark chocolate is incredibly low in saturated fat. A vast majority of fat within dark chocolate is unsaturated, and the right amount of unsaturated fat is good for your heart. Studies have shown that eating a small amount of dark chocolate each day can lower your risk of heart disease thanks to lowering cholesterol and bad fats.

Doctors do say that you should keep it to a small amount, though, as dark chocolate is still high in calories. Another major study shows that eating two (with a maximum of six) ounces per week reduces the chances of an irregular heartbeat by 15 to 20 percent while reducing the chances of a stroke tremendously. Maintaining that amount of dark chocolate per week also lowers LDL cholesterol by more than 10 percent on average over the course of two weeks.

More Nutritious Than You Think

There aren’t many people that naturally consider chocolate to be filled with nutrients, but the dark version is very much packed. Dark chocolate contains a healthy amount of dietary fiber, which can help your body’s digestive system improve. There are also vitamins that include vitamin K, vitamin B12, and niacin just to name a few.

Manganese and iron are the most prevalent nutrients to be found in dark chocolate, making up nearly your daily recommended intake. Other significant minerals include zinc, copper, potassium, and phosphorous. For those that are trying to build muscle, you can also count on plenty of protein to be found.

Improved Insulin Resistance

Without much of the sugar that you find in milk chocolate, there is still some to be found in dark chocolate. However, you can help control your body’s blood sugar with a small daily amount of dark chocolate. Your body will be able to control your insulin more efficiently by fighting off free radicals via flavonoids.

Chocolate bars tend to be very high on the glycemic index, but that’s not the case for dark chocolate. You have probably felt a blood sugar spike after eating milk chocolate, but that won’t be the case with the dark version. It has even been found to help control diabetes, which is welcome news for diabetics that crave chocolate. In fact, taking a daily amount of dark chocolate can reduce insulin resistance in just over a week.

Skin and Teeth Boost

Eating chocolate naturally makes you feel better as it’s comfort food (and dark chocolate helps to relax by increasing blood flow and reducing stress hormones), but it can also make you look better, too. Milk chocolate can make you gain weight or have your skin break out, but dark chocolate helps in both of those areas.

Teeth are helped out by dark chocolate thanks to its theobromine content. Not only does theobromine strengthen tooth enamel, but it can help you get over a cough. Thanks to the antioxidant properties of dark chocolate, you can also kill some of the bacteria found in your mouth that lead to disease.

Your skin also sees the benefits of dark chocolate, especially if you spend a lot of time out in the sun. With better hydration thanks to your increased blood flow, your body will have a better resistance to UV rays. One study showed that it took twice as long to become sunburned for patients that ate dark chocolate for three months compared to those that ate regular chocolate. This doesn’t mean that you should lie on the beach all day eating dark chocolate, but it’s a good benefit to keep in your pocket.

Anti-Inflammatory Properties

There are certain foods that have anti-inflammatory benefits that can help prevent a wide range of diseases from cancer while lowering your blood pressure and improving your mental health. Dark chocolate is among the foods that are highest in antioxidants thanks to the high level of flavanols.

These compounds increase your blood flow and can do so within just a couple of hours after being ingested. The biggest reason for this is that dark chocolate is made up mainly of cocoa, one of the world’s best sources of flavonols.

It’s important to eat protein, with a lot of that coming from meat, dairy, and grains. In fact, it’s about a ⅓ split between those three categories in terms of the average daily protein consumption while fish gets left behind at only around seven percent. Additionally, only around 17 percent of the meat consumed around the world is in the form of fish, but those numbers really should be higher.

That’s because the health benefits that you get from eating fish far outweigh the benefits that you get from eating red meat or pork on a regular basis. While it might not be the cheapest or easiest to prepare, you’ll find yourself living a much better life if you incorporate more fish into your diet. Here are some of the great health benefits that you get from eating wild-caught fish.

The Nutritional Difference

There are some advantages that farm-raised fish have over wild-caught, including having a higher level of omega-3 fatty acids because of the food that the fish are given. However, that doesn’t mean that wild-caught fish don’t have this important fatty acid. Omega-3 fatty acids have a wide range of benefits from boosting your mental health to helping your vision to even reducing your risk of Alzheimer’s disease.

Wild-caught fish tend to have other minerals that you don’t really find in farm-raised fish. You’ll want to make sure that you avoid some of the larger wild-caught fish because there can be a higher mercury content. On the other hand, wild-caught fish have a good amount of omega-6 fatty acids to go along with omega-3, and this fatty acid can boost your skin’s health while promoting hair growth and bone health.

Heart Health

We’ve already touched on how omega-3 fatty acids found in wild-caught fish can help your heart health, but let’s take a look at how exactly your heart sees the benefits. Omega-3 fatty acids lower inflammation in your body, and better blood flow leads to a long list of benefits. Your heartbeat will be more regulated with better blood flow, and you’ll be lowering your blood pressure as well as the amount of dangerous LDL cholesterol.

Every major study that’s been conducted to figure out the link between omega-3 fatty acids and heart disease has backed up the belief that omega-3 plays a major role in reducing the risk of heart disease. At the lowest, studies have shown that the risk of heart disease drops by just over 20 percent, while some have shown a nearly 45 percent drop. Either way, it’s a significant number that should be taken, well, to heart.

Brain Health

There are plenty of great nutrients that promote brain health, but very few are as beneficial as omega-3 fatty acids. We mentioned that better blood flow is one of the biggest benefits of getting enough omega-3 in your diet, and that alone is enough to improve your brain’s function. However, it goes even beyond that, with omega-3 having a high concentration of polyunsaturated fat, the best type of fat for your body.

In a study of more than 2,000 participants at the University of Texas, those who had a diet higher in omega-3 fatty acids had larger volumes in their hippocampus, the part of the brain that promotes memory and learning. The study concluded that omega-3s also promoted better logical and abstract reasoning. Those who get enough omega-3s in their diet also reduce their risk of dementia and Alzheimer’s disease by around 20 to 30 percent.

Weight Management

With a majority of people in the United States either overweight or obese, many of us are looking to lose weight, and it’s estimated that more than 15 percent of people are on a weight-loss diet at any given time. Weight loss experts say that you should be incorporating more protein and lowering your calories, and eating lean meat should be one of the biggest staples of any weight loss plan.

One trap that a lot of people fall into, however, is that they opt for chicken or turkey until they get bored of these foods, fall off the wagon, and put the weight back on. That’s why people on a diet should mix things up a bit and make sure to incorporate plenty of wild-caught fish to go along with the lean bird meats. Wild-caught fish is incredibly high in protein while being very low in calories. For example, three ounces of cooked cod has just 70 calories while also providing 15 grams of protein.

Great Source of Nutrients

By now, you’ve probably heard everything that you need to hear about omega-3 and omega-6 fatty acids, but those aren’t the only nutrients found in wild-caught fish. You’ll also be able to get a high concentration of vitamins including A, B, and D to go along with minerals like iron, zinc, potassium, and selenium.

A good balance of all of these vitamins and minerals is almost equivalent to taking a daily vitamin. Of course, you’ll want to mix in vegetables and fruits to really get the most out of your diet, and you’ll be feeling healthier in no time.

There was a time not so long ago when gut health was something that almost nobody thought of. These days, however, we know that gut health is instrumental to our overall health, and as a result, have seen a massive increase in products that market their probiotic benefits. Probiotics can restore the microbiota in your gut, which allows your digestive system to function at a higher level and even improves your sleep while preventing serious issues.

While there are many different forms of probiotics, there are seven core probiotics that we should be looking for in our foods and supplements. Let’s take a look at each of those core probiotics, what they can do for you, and how you can find them.

Bacillus

The first probiotic is Bacillus, which can be found in many different environments including soil and water, but not all Bacillus are made the same. While a good portion of them are beneficial for the human body, some can be harmful. Either way, Bacillus is one of the building blocks of gut health. This probiotic was named by Christian Gottfried Ehrenberg in the 19th century due to its function.

Benefits: Improvement of the immune system and treatment of diarrhea and/or constipation.

Foods With Bacillus: Fermented soybean-based foods, kimchi, kishk, miso, yogurt, kefir

Bifidobacterium

This anaerobic bacteria is one of the more common ones that you’ll see in the digestive system as it helps to break down foods in your body. Without a healthy amount of bifidobacterium in your gut, your body won’t be able to break down carbs and fats as well, leading to potential weight gain and several digestive health issues.

Benefits: Improvement of the immune system and treatment of diarrhea and/or constipation as well as skin conditions like eczema.

Foods With Bifidobacterium: Fermented vegetables including sauerkraut and kimchi, sourdough bread, kefir, milk, yogurt

Enterococcus

Enterococcus is another one of those probiotics that can be great for your system, but not all of them are beneficial. Certain strains of Enterococcus can cause infections, which is dangerous for those who deal with auto-immune diseases. These probiotics are also the strongest fighters against antibiotics, which can make them problematic at times.

Benefits: Improvement of the immune system while regulating cell proliferation and increasing your body’s fat-burning capabilities.

Foods With Enterococcus: Fermented sausages and cheese, and a high number of vegetables and fruits.

Escherichia

While Escherichia might not be a familiar name, you’ve certainly heard of it. That’s because this is the official name of E. coli, a bacteria that has been associated with digestive tract infections which can cause discomfort in minor cases and death in its most severe and rare cases. However, your body does need an amount of Escherichia as certain strains are actually incredibly beneficial for gut health.

Benefits: Aids digestion while helping your body to absorb iron, thus preventing fatigue from deficiency while promoting growth in developing children.

Foods With Escherichia: Most ways of obtaining escherichia can be harmful, including undercooked meats and raw milk, so it’s best to obtain escherichia via supplements.

Lactobacillus

Not to be confused with standard Bacillus, Lactobacillus is instrumental in creating lactic acid for the body due to its fermentative abilities. Lactic acid is converted from sugars, and having the right amount is paramount for overall health, especially in women, as it plays a major role in reproductive health. As a result, Lactobacillus can help prevent infections away from the stomach, showing its versatility.

Benefits: Has a wide range of benefits which includes improved digestion and immune system to go along with a lowering of cholesterol and infections while boosting fat-burning capabilities.

Foods With Lactobacillus: Yogurt, Sauerkraut, kefir, kimchi, sourdough bread, tempeh

Saccharomyces

Also known more commonly as baker’s yeast, Saccharomyces is a fungus (whereas the rest of the probiotics listed are bacteria) that’s single-celled and primarily used in baking but is also a pillar of probiotics in the digestive system. The benefits of Saccharomyces are relatively new knowledge, which is why you see this fungus in supplements more frequently these days.

Benefits: Improvement of the immune system and treatment of diarrhea and/or constipation. Has been found to help with irritable bowel syndrome, Crohn’s disease, and ulcerative colitis while also treating high cholesterol and infection.

Foods With Saccharomyces: Fermented drinks including wine, beer, cider, rum, vodka, etc. 

Streptococcus

Streptococcus is another probiotic that has helpful strains while also carrying some pathogenic ones that can be harmful. It wasn’t until the 1980s that scientists realized that not all Streptococcus was harmful, which is why you see these beneficial strains in supplements more often thanks to the amazing benefits.

Benefits: Improvement of the immune system and treatment of diarrhea and/or constipation. Also has anti-inflammatory effects that can help in the prevention of certain forms of cancer.

Foods With Streptococcus: Milk, dairy products, lobster, ham, eggs, custard

Migraine headaches affect around 10 percent of the world’s population, with a majority of those people being in their 20s, 30s, or 40s. Women are also more prone to having migraine headaches, and it doesn’t seem that the number is getting any lower in the future. With that said, more people are trying to figure out how to manage their migraines as there still is no cure for this debilitating condition.

That doesn’t mean that there aren’t treatment options, though. While migraines can be some of the worst pain that people can experience, there are ways to alleviate the pain and practice coping strategies that will improve their quality of life. Let’s look at some of those options that you can use to help relieve and manage the pain of migraines.

Medications

While there is no cure for migraines, there are thankfully plenty of medications available to alleviate the symptoms of a migraine or even prevent them from happening as often. Some of the more common migraine medications include Triptan, Imitrex, Rizatriptan, and Zolmitriptan. Plenty of over-the-counter medications for migraine relief include acetaminophen, ibuprofen, and other NSAIDs.

Stronger prescription drugs like Imitrex and Maxalt work to plan the pain pathways in the brain, and can be taken in the form of pills or nasal sprays. Many of these drugs are taken at the first sight of symptoms, while others can be taken when symptoms are at their worst. Those who have had a migraine know that you never want to get to this point as it can be crippling, so having the right medication at the first sign is paramount.

Self Care

None of us want to have a migraine, but not all of us want to take prescription pills on a daily basis or have the ability to pay for them. Because of this, many look to more natural options, and there are plenty of things that you can do to reduce the risk of a migraine. The first thing that you can do is to adjust your diet, which means avoiding nitrates that are typically found in high-fat processed meats and alcohol.

A diet that’s high in lean meat (especially fish), vegetables, and fruit will be able to reduce or prevent a lot of migraine symptoms. Making sure to incorporate regular exercise is also important, as improved cardiovascular health is directly tied to the blood flow to your brain. Adding in more relaxing activities like yoga and meditation can also be extremely beneficial, and all of these options don’t require an expensive prescription.

Holistic Health

If you want a more holistic approach to reducing and preventing migraine symptoms, there are some options for you. There have been several major studies that have shown that acupuncture can play a big role in migraine sufferers. Dr. Albercht Molsberger conducted a study of over 4,000 patients with different acupunctural techniques. The results were positive, with Dr. Molsberger saying that “acupuncture is at least as effective as prophylactic drug therapy for migraine and it is safe, long-lasting, and cost-effective.”

Another major study found that migraine sufferers saw a 50 percent drop in headache frequency thanks to the help of acupuncture. Some of the other natural treatment options that have been reported to be beneficial include essential oils like peppermint oil, ginger to reduce migraine-related nausea, and even acupressure (a non-invasive form of acupuncture using only your fingers).

Therapy

One thing that you may have heard of more in recent years than in the past is cognitive behavioral therapy, or CBT, for short. CBT has been found to be useful for a lot of mental ailments including ADHD, depression, and addiction (including eating disorders and substance abuse), but it can also be useful in the treatment of migraines. We already mentioned that relaxing activities like yoga and meditation can help, and CBT is another way of relaxing.

Dr. Elizabeth Seng of the American Headache Society has seen just what CBT can do for migraine sufferers. “We saw large changes in headache-related disability over the course of eight weeks,” she said. “This is because we normally through about headache-related disability as something that happens because people have attacks. If you reduce the attacks, you’ll reduce the disability.”

Support

Because of how crippling they can be, not everyone can have empathy for those who suffer from migraines. With around 90 percent of the world not having to go through that type of pain, finding someone who shares the same experience can be difficult. This means that there’s a feeling of having to go through this pain alone, but there are plenty of resources available, and migraine support groups exist.

If you live in a more urban area, there’s a good chance that you’ll be able to find an in-person support group where you finally have someone to speak to about your symptoms and experiences. For those in more rural areas, there are plenty of online groups including CHAMP, Migraine Again, and the Alliance for Headache Disorders Advocacy.

Do you ever feel like no matter how much coffee you drink or how early you go to bed, your energy levels are always low throughout the day? It’s a common struggle for many of us, but the good news is that there are natural ways to feel more alert, energized, and productive without relying on caffeine. Today, we’ll be discussing five ways to boost your energy naturally, without caffeine.

Get Moving

It’s no secret that physical activity is important for overall health and wellness, but did you know it can also boost your energy levels? Exercise releases endorphins, which can improve mood and energy levels. Cardiovascular exercises like running or biking can be particularly effective for boosting energy. However, even a brief walk or yoga session in the morning can help get your blood flowing and improve energy levels throughout the day.

If you find it difficult to find time for physical activity, try incorporating it into your daily routine. Maybe take a walk on your lunch break, go for a bike ride in the evening, or try a yoga class before work. Any kind of activity is better than none and will ultimately help boost your energy naturally, without the need for caffeine.

Prioritize Sleep

Lack of sleep can cause fatigue and lethargy throughout the day. On the other hand, getting adequate amounts of restful sleep can lead to improved energy, focus, and mood. Prioritizing sleep involves maintaining a consistent sleep schedule, allowing your body to adjust and optimize your sleep quality.

To improve the quality and duration of your sleep, try creating a sleep-supportive environment. This includes a comfortable and well-ventilated bedroom, a consistent sleep routine, and the avoidance of screens and bright lights before bed as they affect sleep quality. Ensure that you don’t sacrifice sleep for anything else as the benefits of adequate rest are one of the easiest ways to naturally boost your energy levels.

Smart Eating Habits

A well-balanced diet rich in nutrients such as whole grains, lean protein, and fruits and vegetables can provide sustained energy throughout the day. Foods that are high in sugar and processed carbohydrates tend to make you feel sluggish and can cause a “crash” in energy levels soon after eating, which can be counterproductive for staying productive throughout the day.

To keep your energy levels up throughout the day, consider swapping processed foods for whole foods like nuts, fruit, vegetables, and lean proteins. Additionally, eat regular meals throughout the day to maintain consistent energy levels. Your diet is a key factor in your energy levels, so always aim to eat a well-balanced and nutrient-dense diet.

Stay Hydrated

Dehydration can cause fatigue, headaches, and lethargy, all of which can sap your energy levels. Staying hydrated is crucial to maintaining energy levels throughout the day and making sure you function optimally. To stay hydrated, aim to drink at least 8 glasses of water a day as it is the ideal amount needed to remain hydrated.

If you don’t enjoy the taste of water, try adding some fresh fruit slices or even a splash of citrus juice to liven up its taste. Another way to ensure consistent hydration is to eat water-rich foods like fruits and vegetables. By being mindful about water intake, you can boost your energy levels naturally, without relying on overindulging on coffee or caffeinated drinks.

Try Natural Supplements

There are a number of natural supplements that have been shown to boost energy levels and improve overall cognitive function. For instance, B vitamins can assist in energy metabolism, while ginseng and ashwagandha have adaptogenic properties that increase concentration and reduce stress. However, before considering supplements, it is always advisable to speak with a medical professional as there may be other factors to be considered such as your age, current medication, and medical history.

In today’s fast-paced world, many people are looking for ways to boost their brain power and improve their memory. In recent years, supplements have become increasingly popular as an option for achieving these goals. But with so many different supplements to choose from, it can be difficult to know which ones are effective and which ones are a waste of money. Today, we will discuss 5 supplements that are believed to boost brain power and improve memory and whether or not they really work.

Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that are found in some types of fish, such as salmon and mackerel, as well as in flaxseeds and walnuts. They have been shown to have numerous health benefits, including reducing inflammation and improving heart health. But can omega-3s really boost brain function and improve memory? The answer, according to research, is yes. Omega-3s play an important role in brain health and are thought to help improve memory and cognitive function. Studies have shown that omega-3 supplements can improve memory and cognitive performance in healthy older adults.

Ginkgo Biloba

Ginkgo biloba has been used for centuries in traditional Chinese medicine to treat a variety of ailments. It is believed to improve blood flow to the brain and has been used as a natural remedy for memory loss and cognitive decline. But does ginkgo biloba really work? According to research, the answer is mixed. Some studies have shown that ginkgo biloba can improve memory and cognitive function in healthy adults, while others have found no significant effects. Additionally, ginkgo biloba may have some potential side effects, such as headaches and upset stomach.

Bacopa Monnieri

Bacopa monnieri is a plant-based supplement that has been used in Ayurvedic medicine for centuries to improve memory and cognitive function. It is believed to work by increasing blood flow to the brain and promoting the growth of nerve cells. Research studies have found that bacopa monnieri supplements can improve memory, attention, and mental processing speed in healthy adults. However, bacopa monnieri may interact with certain medications, such as thyroid hormone replacement therapy, so it is important to consult with a healthcare provider before taking this supplement.

Acetyl-L-Carnitine

Acetyl-L-carnitine is an amino acid that is naturally produced by the body and is involved in the production of energy. It has been shown to have numerous health benefits, including improving brain function and reducing the risk of cognitive decline. Research studies have found that acetyl-L-carnitine supplements can improve memory and executive function in older adults. However, this supplement may not be effective for everyone and may interact with certain medications, such as blood thinners.

Vitamin B-12

Vitamin B-12 is an important nutrient that is necessary for proper brain function and cognitive performance. It plays a key role in the production of red blood cells, as well as the synthesis of DNA. Low levels of vitamin B-12 have been linked to memory problems and cognitive decline in older adults. Research studies have found that vitamin B-12 supplements can improve memory and cognitive function in older adults with mild cognitive impairment. Additionally, vitamin B-12 is necessary for the proper functioning of the nervous system and can help protect against cognitive decline.

Are you looking for a way to improve your health and well-being? Perhaps you’ve heard of the benefits of a plant-based diet, but you’re not sure where to start. Today, we’ll break down the top five reasons why people advocate for a plant-based diet for health and wellness.

What is a Plant-Based Diet?

Before we dive into the benefits of a plant-based diet, it’s important to understand what it is. A plant-based diet is centered around whole, unrefined plant foods, such as fruits, vegetables, nuts, and seeds. This means that the majority of your diet should come from these sources, with minimal or no animal products, including meat, dairy, and eggs.

Reason 1: Reduces the Risk of Chronic Diseases

Chronic diseases, such as heart disease, diabetes, and cancer, are becoming increasingly common in our modern society. These diseases are often caused by poor lifestyle choices, including a diet high in processed foods and animal products.

A plant-based diet has been shown to significantly reduce the risk of chronic diseases. The high intake of fiber, vitamins, and minerals found in plant-based foods can help prevent and even reverse some chronic illnesses. In fact, according to a study published in the Journal of the American Heart Association, those who followed a plant-based diet had a 25% lower risk of developing heart disease.

Reason 2: Aids in Weight Loss and Management

Obesity is a major health concern in our society, as it can lead to many other chronic conditions such as diabetes, heart disease, and even some cancers. A plant-based diet can be an effective tool in weight loss and management, as it is typically lower in calories and higher in nutrients than a diet that includes animal products.

Studies have shown that those who follow a plant-based diet can experience significant weight loss, even without calorie counting or portion control. This is because plant-based diets are naturally lower in calories than a diet that includes animal products. Additionally, plant-based diets have been shown to reduce visceral fat, which is the dangerous fat that accumulates around organs and contributes to chronic diseases.

Reason 3: Improves Digestive Health

Digestive issues, such as bloating, constipation, and irritable bowel syndrome, can be uncomfortable and even debilitating. Fortunately, a plant-based diet can help alleviate these symptoms and promote overall digestive health.

Plant-based foods are rich in fiber, which helps keep the digestive system moving smoothly. Additionally, plant-based diets are known to be anti-inflammatory, which can help soothe conditions such as Crohn’s disease and ulcerative colitis.

Reason 4: Environmental Benefits

In addition to the physical benefits of a plant-based diet, there are also environmental benefits. The production of animal products is a major contributor to greenhouse gas emissions, deforestation, and pollution.

By adopting a plant-based diet, individuals can significantly reduce their carbon footprint and contribute to a cleaner, healthier planet. In fact, according to a study published in the journal Nature, a shift towards plant-based diets could reduce greenhouse gas emissions by up to 70%.

Reason 5: Animal Welfare

Finally, there are ethical considerations when it comes to the consumption of animal products. Many people choose a plant-based diet for animal welfare reasons, as the production of animal products often involves cruelty, confinement, and inhumane treatment of animals.

By choosing a plant-based diet, individuals can reduce their contribution to animal suffering and promote a more compassionate world. In addition, plant-based diets have been shown to be nutritionally adequate for all stages of life, from infancy to old age.

Joint pain and inflammation affect millions of people worldwide, often leading to a limited range of movement, discomfort, and overall reduced quality of life. Fortunately, managing joint pain and inflammation doesn’t always require prescription drugs that can often have side effects. There are several natural remedies available that can aid in reducing inflammation and relieving joint pain. Today, we will explore five natural ways to relieve joint pain and inflammation that you can start implementing immediately.

1. Eat an Antioxidant-Rich Diet

One of the essential factors in managing joint pain and inflammation is eating an antioxidant-rich diet. Antioxidants are substances naturally found in our food that help our body fight against free radicals — molecules that can damage cells and contribute to the development of inflammation.

Berries like blueberries, strawberries, and raspberries are a great source of antioxidants, as well as leafy greens like kale and spinach. Other sources of antioxidants include dark chocolate, green tea, nuts, and seeds.

Research has also shown that people who regularly consume foods high in antioxidants have fewer symptoms of rheumatoid arthritis, one of the leading causes of joint inflammation.

2. Use Turmeric as a Supplement or Spice

Turmeric is perhaps one of the most researched and studied natural remedies for joint pain and inflammation. The spice contains the active ingredient curcumin, which has been shown to have potent anti-inflammatory effects on the body.

While adding turmeric to your food can help, many people find it difficult to consume enough of the spice to make a notable difference. In this case, you may want to consider taking a turmeric supplement. Make sure to choose a high-quality supplement that contains the active ingredient curcumin.

3. Stay Hydrated

Our bodies are mostly composed of water, and staying hydrated is essential for our overall health, including joint health. Dehydration can contribute to joint pain and inflammation, leading to a reduced range of movement.

The recommended daily intake of water for the average adult is eight glasses per day. Remember that the level of hydration required is not uniform for everyone, and if you engage in activities or live in environments that promote perspiration, you’ll want to drink more than eight glasses of water per day.

Other drinks that can aid in hydration include coconut water, herbal teas, and fruit-infused water.

4. Get Moving with Low-Impact Exercise

While it may seem counterintuitive, engaging in regular low-impact exercise is a great way to reduce joint pain and inflammation. Low-impact exercises are activities that don’t put excessive pressure on the joints, making them ideal for people with joint pain and inflammation.

Swimming, cycling, walking, and yoga are all great examples of low-impact exercises. Make sure to consult with a healthcare professional before beginning an exercise program, especially if you have pre-existing conditions that may limit your ability to engage in physical activity.

5. Take Advantage of Massage Therapy

Massage therapy is a traditional remedy that’s used to manage joint pain and inflammation effectively. The therapy involves manipulating soft tissues and muscles, reducing tension and promoting relaxation in the body.

Several massage therapy techniques can aid in reducing joint pain and inflammation, including deep tissue massage, Swedish massage, and trigger-point therapy. However, before scheduling a massage, seek a referral from your doctor and ensure a licensed massage therapist is hired.