The occurrence of low bone density—and the thinning of bone tissue—over time are the effects of a “silent” disease called osteoporosis. Because you can see how important living the best life is to you, preventing and treating osteoporosis should be simple and stress-free. Osteoporosis-related pains, like arthritis, and fractures most commonly associated with the disease can be debilitating and severe: back, neck, hip, spine, wrist, and other bone pain. In the U.S., many doctors and healthcare specialists recommend making healthy smoothies as part of one’s daily diet. In fact, the following smoothie ingredients exemplify non-drug benefits that support bone health 1. Plain yogurt Plain yogurt has been celebrated as one necessary ingredient with which to maintain bone health and prevent osteoporosis. Researchers found that incorporating healthy yogurt in one’s daily diet results in stronger bone health 2. Dark greens or spinach Spinach and dark greens (each of which is rich in calcium) promote bone health: collard greens, kale, turnip greens, and other dark greens. This is a unique source of beta-carotene (β-carotene) which plays a distinct role in the prevention and reduction of bone loss 3. Dried figs Dried figs have bone-strengthening minerals, like magnesium and potassium, and calcium-fortified properties with which to promote bone strength naturally.

Nearly 2 million people are diagnosed with cancer in the U.S. every year. Cancer as a disease kills more than 500,000 people annually. There are now many new cancer treatment options available, which can dramatically slow its progression. The three most common types of cancer include breast, prostate, and colorectal cancer. There isn’t one singular cause of cancer, which can be attributed to lack of physical activity, radiation, smoking, chronic inflammation, or hormones, along with diet and nutrition.  Yet what we eat can play a role in reducing cancer development. Below is a list of superfoods that can potentially reduce the risk of cancer 1. Berries Berries are not only delicious, but they’re also considered one of the healthiest foods on the planet, which provide several impressive health benefits. They are packed full of antioxidants, which help protect cells from free radicals. Free radicals are molecules, which can damage cells and can contribute to premature aging, illnesses, and cancers. The berry has been studied for its anti-cancer effects for decades, which can potentially reduce the risk of developing colorectal and kidney cancer. Strawberries and raspberries are each in fiber and folic acid, while blackberries are a great source of anthocyanosides, which can help strengthen the immune system and deactivate free radicals.

Flu and cold activity is known to intensify in the colder months, and can last many months later, even until early Spring. The flu and cold season is nothing to take lightly as many never recover from their illness. Cold symptoms tend to be coughing, sneezing, a runny or stuffy nose, and a throat that is sore. Flu symptoms tend to be headache, chills, fever, tiredness, body, and muscle aches, to name a few.  An effective cold flu remedy helps to alleviate and treat these symptoms so one can return to optimal health. Of note are certain foods that help in cold and flu treatment 1. Ginger This has the potential to alleviate the sore and scratchy throat during the flu. It can lower the inflammation in the throat and soothe the pain. It is also said to promote or speed up recovery from the flu and cold. This is due to it triggering the body’s resistance against viruses in the body and killing them. It can also be taken in multiple ways to treat a sore throat. Ginger candy lozenges, tea, even adding powder or seasoning made of this ingredient to your meals can help speed up your recovery 2.

Got a cruise scheduled this winter? Between Turks and Caicos Beaches Booking, Silversea Cruises, Princess Cruises, and more, there are so many amazing options. Get ready for beautiful scenery, fun activities and excursions, and delicious food—but before you eat just anything, you should know that there are some foods to avoid. If you want to enjoy your vacation and not get sick, we recommend leaving these foods on the serving platters: 1. Sushi While sushi bars have great appeal, it is probably best to avoid the delicacy, especially when it comes to raw sushi. Sushi and other raw food items need to be kept at a temperature of 40 degrees or colder, and if it’s been sitting out at a buffet, it can be hard to maintain this temp. This makes sushi a breeding ground for bacteria which can make you very sick—so it’s best to avoid that California roll and opt for something else. 2. Food that isn’t very hot Buffets are one of the main attractions of dining on a cruise; however, it’s important to note that hot foods must be kept at a temperature of 140 degrees or higher to kill bacteria and be safe to consume.

As the name suggests superfoods are a great option to choose if you are either on weight loss or weight gain regime or just want to have a power packed diet. There are a lot of superfoods with a large number of health benefits. You can consume some of the superfoods as they are. But some superfoods require preparation before consumption. You can prepare a lot of recipes with superfoods and some of these recipes are very healthy to consume. With this article, you will get to know about several recipes made with superfoods. Slim chili lasagna Most of the people love to have lentils and many of them also like the flavor of lasagna. This recipe is a good option for those people as it combines both flavors together. For the preparation of this recipe, you will need butter, small onion, garlic clove, green pepper, ground turkey, chili powder, tomato sauce, sugar, lentils, lasagna pasta, egg, low-fat cottage cheese, and part-skim mozzarella cheese. For cooking this recipe, add a spoon of butter in a non-stick pan over a medium flame. Then, you have to add garlic, onion, green pepper, and turkey into it. After cooking these ingredients for five minutes, you have to pour off the drippings.

Iron is one of the main minerals that is required by the body. It is an important part of all cells and performs various integral functions. The deficiency of iron can occur anytime and there are a lot of reasons that will cause its deficiency in the body. If the deficiency of iron cannot be treated for the longer duration of time, it will cause anemia. There are several symptoms that can be observed when you are suffering from iron deficiency, and we will discuss 7 of the most common ones. Unusual fatigue Unusual fatigue is the most common symptom that you might feel when you are iron deficient. There is a protein known as hemoglobin in the red blood cells and this protein require iron for its production in the red blood cells. Hemoglobin is used to carry oxygen all around the body. When you are deficient of iron, this implies the production of hemoglobin will also be affected. Hence, sufficient oxygen will not reach all parts of the body, and this will make you feel tired. Frequent infections Iron greatly contributes to improving the immune system. So, when you lack a sufficient amount of iron in your body, your immune system will be affected.

The air in the digestive tract is known as gas. Gas usually leaves the body when one noisily releases air from the stomach through the mouth or through the anus. The excess amount of gas in the stomach or in the intestine, that can cause bloating and flatus is called Flatulence. However, the gas which leaves the body through the anus mostly contains sulfur. The more amount of sulfur in the flatus has more of an odor. The gas has a common scenario in every person. But having too much of the gas is uncommon. Who is more likely to get gas issues? There are many conditions which may cause a person to have more gas and symptoms when having a normal amount of gas in the digestive tract. The people who put away more amount of air through the throat or eat certain foods are more likely to have more gas. The gas in the digestive system is part of the usual process of digestion; however, gas pain occurs if gas is not moving well through the digestive system. Certain digestive system disorder, for example, irritable bowel syndrome, celiac disease, may cause an increase in gas or gas pain.

FThe DASH diet has recently gained a lot of popularity in the area of healthy diets as it has proven its capability to reduce high blood pressure significantly. You can decrease your blood pressure level or prevent yourself from hypertension by just following this diet plan. With the utilization of this diet plan, you have to reduce the intake of sodium in your diet chart and alternatively, you have to increase the intake of various other food items or fruits to enhance nutrients in your diet plan so that it can help in lowering the blood pressure. This diet plan is also useful for those people who are dealing with cancer, osteoporosis, heart stroke, and diabetes. The proper meal plan for the DASH diet is described below in detail: The DASH diet especially focuses on the servings of the food, not on the type of food you are eating. Therefore, you must know the quantity of the food item you should take while following the dash diet plan. Whole grains Whole grains should be consumed six to eight servings every day. There are various types of food items that fall under the category of whole grains like whole grain breakfast cereal, whole wheat or whole grain bread, bulgur, brown rice, oatmeal, and quinoa.

Studies have shown that removing any extra sources of sugar from your everyday diet helps with weight loss. It also helps in reducing the risk for serious health problems like type 2 diabetes, autoimmune conditions, digestive problems, and more. In fact, you can follow a sugar-free diet to improve your mind and body. How to cut out sugar You need to know what exactly you are consuming. Therefore, read ingredient labels carefully on the products you buy. Be extra careful when buying or using sugary foods like sauces, condiments, canned foods, beverages, etc. Ideally, aim to get around 35–40 grams of fiber per day to keep your appetite in check. You need to consume more high-fiber foods like fresh vegetables, nuts, and seeds like flaxseed and chia seeds. You need enough fluid in your system to help with digestion and elimination. You can aim to have at least eight glasses of water per day to serve the purpose. If you feel the need to sweeten your foods, instead of going with artificial sweeteners, you should try stevia first. If that doesn’t help, you can in small amounts try to use some natural sweeteners like blackstrap molasses, honey, dates, or even pureed fruit like bananas or apples.

The paleo diet is based on the principles of the Paleolithic human. Since it is based on the idea of what cavemen consumed, the diet has very few limitations and is easy to follow.  Remember, the food that was either hunted or taken off the trees are allowed to be consumed in this diet. The paleo diet consists of some easy-to-make recipes and can be followed by anyone. Chinese chicken salad A chicken salad sandwich sounds like a great idea for lunch; however, the paleo diet restricts one from consuming it. Instead, one can opt for a salad which will not only boost fiber through diced vegetables but will also taste amazing. One can spice up the chicken and use vegetables like radishes and cabbage to make it wholesome. Thai pork lettuce wraps This recipe is a twist of Thai cuisine’s sweet and salty flavors. You can enjoy this dish while it is hot and cold like a meat-based salad. If you’re using pork, remember its fat content varies on the cut. Choose lean cut meats as they are full of protein and vitamin B12, which is good for your nerve health. Basil avocado chicken salad The creamy consistency of avocados to the traditional chicken salad is a must-have.