4 Proven Benefits of Sleeping With Your Legs Elevated

Getting a good night’s sleep is one of the fundamental rules of good health and well-being. Unfortunately, for many, it is also a rare luxury. Those who suffer from chronic pain, sleep apnea, and other bothersome health conditions often struggle to maintain a healthy sleep schedule, which, in turn, increases their risk of several dangerous diseases. 

 

If you find it difficult to fall asleep or stay asleep at night, one of the first things you should consider is your sleeping position. The way you sleep may not match up with your body’s needs. A person suffering from chronic back pain, for example, will continue tossing and turning in pain all night if they sleep in a position that puts tension on their back. 

 

An often overlooked sleep position that has tremendous benefits for folks suffering from certain underlying conditions is sleeping with your legs elevated. Learn who can benefit from this sleep position the most and how to practice it safely in this guide. 

 

The Benefits of Sleeping With Elevated Legs

1. Relieves lower back pain 

Chronic back pain can interfere with your sleep without you even realizing it. If you’re suffering from any kind of lower back pain, be it sciatic nerve pain, a pinched nerve, or joint pain, sleeping with legs elevated can be immensely helpful.

Sleeping on your back, in general, is beneficial for back pain because it distributes your weight as evenly as possible, so it reduces the risk of spinal disc compression. To promote the natural curvature of the spine and reduce the pressure off the spinal column even further, put a bolster or pillow under your knees. Sleeping in this position will make sleep more comfortable for you and offers relief from lower back pain as well.

2. Improves blood circulation 

Poor blood circulation in the legs is not uncommon, and it dramatically increases one’s risk of blood clots and potentially life-threatening conditions like deep vein thrombosis and stroke. Elevating your legs 6-12 inches (15-30 cm) above your heart will improve blood flow from your legs toward your heart, essentially boosting blood circulation in the lower extremities. 

 

It all boils down to simple physics. Whenever your legs are below the level of your heart (e.g. when standing), the blood in the leg veins must work against gravity to return to the heart. Simply elevating your legs makes gravity work for instead of against you, improving blood flow. This position also means that your heart won’t need to pump as much, which means that elevating your legs is also beneficial for heart health. 

 

3. Reduces swelling in the legs

Things like inflammation or edema (fluid trapped in the tissues, usually in the feet, ankles, and legs) can lead to soreness and swelling in the lower extremities. Many health conditions, such as chronic cardiovascular or lung diseases, as well as a diet high in salt or prolonged periods of sitting or standing, can contribute to swelling in the legs. The condition can be quite painful and may interfere with your sleep. 

 

Similar to the way leg elevation improves blood circulation, it can also aid in draining away trapped fluids from your legs. If you suffer from swollen feet, this may be the best sleeping position for you.

4. Lower pressure

If you have to stand or sit for long periods of time, it can make blood difficult to drain from the veins in the lower body. The collected blood, in turn, creates excess pressure in veins. This pressure equals soreness and tension in the legs, and it is believed to cause varicose veins too. 

 

Varicose veins are visibly twisted and inflamed veins that are particularly common among people who work standing jobs. Raising your legs at night will bring relief to tired feet and lower the pressure in the lower body too. 

 

Who can benefit from sleeping with their legs raised?

Lower back pain sufferers 

 

Those who have sciatica or a pinched nerve 

 

People recovering from injuries to the legs or feet 

 

After surgery 

 

Patients with chronic joint conditions 

 

Those who have vein conditions, such as varicose veins or superficial thrombophlebitis. 

 

Deep vein thrombosis sufferers 

 

Chronic venous insufficiency patients 

 

Pregnant persons 

 

Anyone suffering from edema.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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11 Foods High in Zinc That Support a Healthy Immune System

 When it comes to immune-boosting nutrients, zinc usually tops the list as one of the best. It’s no wonder with how zinc supplements have been flying off the shelves in recent years—but supplements aren’t the only (or always the best) option when looking to increase your daily zinc intake. There are so many healthy, natural, accessible foods high in zinc from which to choose. Here’s how zinc helps to bolster the immune response and support overall health, plus the best zinc foods to stock up on at the grocery store. 

What Is Zinc?

While technically a metal, zinc is a mineral that's considered an essential nutrient, which means the body cannot produce it on its own, thus requiring us to consume it through either food or other external supplementation. Zinc is present in each of our cells as the second most abundant mineral in the body (after iron), where it carries out a multitude of roles. It's required for the action of over 300 enzymes in the body that aid in nerve function, digestion, metabolism, smell, and taste.

For example, zinc is required for protein and collagen formation, illuminating why it’s so effective at speeding up wound healing. On top of that, zinc plays a vital role in the functioning of several types of immune cells in the body, springing the immune system into action. And it's even important for the formation of DNA and healthy cells within the body, facilitating healthy growth and development. As an antioxidant, zinc works to eliminate oxidative stress and molecules, like free radicals, that promote inflammation and disease in the body.

Foods High in Zinc

Now you know the benefits of adding zinc to your diet, but where do you get started? We've rounded up some of our favorite foods that are rich in zinc to stock up on in your kitchen.

Nuts and Seeds

 On the plant-based side, nuts and seeds can also offer notable amounts of zinc. One ounce of pumpkin seeds boasts 2.2 mg, and the same amount of peanuts contains about 0.8 mg. The sky’s the limit with the delicious culinary possibilities for these nutty favorites, including trail mix, PB&J sandwiches, salads, baked goods, and many others. 

 

Eggs

Eggs are not only tasty and satisfying, but offer tons of important nutrients. One large egg offers 0.6 mg of this coveted mineral, along with plenty of protein, vitamin D, and choline.

 

Whole grains

The fiber in whole grains helps regulate digestion, manage cholesterol levels, and keep you satisfied throughout the day. Beyond fiber, these grain and cereal options include important micronutrients, including zinc. While you can find bread products fortified with zinc, oats are the best natural whole grain zinc source with 2.3 mg in 1 cup of cooked oatmeal. Brown rice is also a great option with 0.7 mg per half cup cooked.

 

Legumes

Legumes like beans, peas, and lentils also contain decent amounts of zinc—alongside the protein, fiber, and other micronutrients they’re most known for. Peanuts are technically legumes and a great source of zinc as mentioned. Kidney beans are another excellent option, offering 0.6 mg per half cup cooked, as are lentils with 1.3 mg in the same amount.

 

Meat

While certain meat products like beef and pork can come with larger amounts of saturated fat, which needs to be consumed more sparingly, there’s no denying the nutrients found in animal proteins—zinc included. Beef is a particularly high source of the mineral with 3.8 mg per 3 ounces, whereas pork provides 1.9 mg in the same amount.

Dairy 

When it comes to zinc content, dairy wins out over dairy alternatives. One and a half ounces of cheese offers 1.5 mg of zinc, and both 1 cup of low-fat cow’s milk and 6 ounces of yogurt provide 1 mg each.

 

Certain Veggies like Kale, Broccoli and Tomatoes

Several vegetable  options are higher in zinc: 1 cup of raw kale offers 0.3 mg of zinc, while broccoli boasts 0.4 mg of zinc per half cup cooked. Cherry tomatoes (technically a fruit!) also make the list offering 0.1 mg per half cup raw.

 

Chickpeas

One cup of chickpeas contains 2.51 mg of zinc, which is about a quarter of the daily value (23%). Chickpeas can be enjoyed as they are, but they're also a staple in everything from hummus to falafel and many plant-based burgers. They're also often used in salads, soups, stews, and curries.

 

Spinach 

Spinach can be eaten raw or cooked, in an omelet or in a salad. There is so much you can do with spinach—you can even add it to your smoothies. And it's a delicious source of zinc. One package of spinach contains 1.5 mg of zinc, which is about 14% of the daily value.

Oysters

Oysters are high in zinc. Just one medium oyster contains 8.3 mg of zinc.That's about 75% of the daily value since the recommended daily intake for zinc is around 11 mg.

 

Zinc Benefits

Zinc can help to strengthen your immune system, shortening the amount of time you’re feeling under the weather. But that's not all. Here are some of its biggest benefits.

Slows Signs of Aging

This micronutrient is vital as we get older. One review found that zinc supplementation can help slow the signs and symptoms of aging in older adults. It may also be tied to a decreased risk for degenerative diseases, including age-related macular degeneration.

Improves Respiratory Health

Whether it be a cold or full-blown respiratory infection, zinc is effective against a whole host of respiratory symptoms. ​​A systematic review found that zinc supplementation can shorten or even prevent respiratory tract infections in adults. Evidence also shows this immune-boosting mineral to be powerful against cold symptoms, with zinc supplementation within 24 hours of the first inklings of a cold, reducing symptoms and severity.

Boosts Metabolism and Heart Health

When it comes to managing the blood sugar and lipid levels that can contribute to metabolic and heart conditions like type 2 diabetes and heart disease, zinc is also impactful. In fact, one meta-analysis found that zinc supplementation was associated with lower blood lipid levels in individuals with type 2 diabetes. In women with gestational diabetes, zinc was also associated with lower fasting glucose levels and insulin resistance.

Supports Spinal Health

Interestingly, zinc has even been found to be powerful in expediting the healing of spinal cord injuries while also working to maintain the general health of this vital structure in the body. This is an especially important finding since spinal cord injuries are serious, but there's no real treatment for them.

Improves Stomach Problems

Finally, zinc has been linked with improvement in the most common tummy troubles including vomiting and diarrhea, especially in children. Zinc is beneficial because it helps reduce inflammation and supports the healing of the stomach lining.

How Much Zinc Do You Need?

The recommended daily allowance (or the amount to aim for) is 8 mg for adult women and 11 mg for adult men. The tolerable upper limit for zinc consumption is 40 mg per day, which is pretty difficult to achieve. When we get much beyond this amount on a somewhat regular basis, we may experience negative impacts like nausea, diarrhea, and headaches, as well as impaired copper, iron, and magnesium absorption (zinc can inhibit the absorption of these when consumed in excessive amounts).

Many people across the country (and the globe) aren’t getting enough of this essential micronutrient. In fact, zinc deficiency has been observed in nearly 17% of the global population, increasing their susceptibility to infection.

Telltale signs of zinc deficiency include poor appetite, reduced taste or smell, depressed mood, hair loss, diarrhea, and decreased immunity and wound healing. Those most at risk for deficiency include those who are pregnant, anemic, or who have chronic kidney disease, since zinc needs are increased with these conditions.

 

6 Exceptional Superfoods to Eat for a Strong, Healthy Immune System

 Immunity is important all year, every year, but it seems to have become an even hotter health topic than ever over the last few years. And it's always of particular interest when cold and flu season rolls around (and lasts through the winter—and sometimes even early spring). Fortunately, it's possible to reduce your chances of sniffles and sick days by maintaining a healthy immune system on your own through everyday habits. One of the best lifelong ways to support your immunity is through nutrition and smart eating habits. Noshing on immune-boosting foods (and sipping on certain drinks) isn’t just effective, but easier and more delicious than you think.

Why Nutrition Matters for Immunity

If you’re on a mission to optimize immune function, your diet is a great place to start. Nutrition is a major factor affecting the immune system and, ultimately, how well the body is able to protect itself against harmful germs.1 Immune cells require certain nutrients to function properly, explains Gary E. Deng, MD, PhD, integrative medicine specialist at Memorial Sloan Kettering Cancer Center. These nutrients may work by triggering critical cellular reactions, providing energy for immune cells or fighting harmful molecules—just to name a few mechanisms, according to a 2019 article in the journal Nutrients.2

Eat more plants, probiotics, and protein.

But what does eating for immunity look like, exactly? Luckily, according to the Academy of Nutrition and Dietetics, the best eating plan for a robust immune system aligns extremely well with familiar nutrition advice, and should focus especially on plenty of whole plants, most notably fruits and vegetables. Such plant foods offer fiber, vitamins, minerals, and antioxidants, which are all essential for fueling your immune cells. An immunity-boosting diet also calls for foods with probiotics (those “good” bacteria for a healthy gut microbiome) and lean protein, which both animal and plant sources can provide.

Eat less processed, packaged, and ultra-refined foods.

Immune system nutrition does involve eating less of certain foods, too. These less-advantageous eats generally include ultra-processed and refined foods, which are often stripped of immunity-supporting nutrients (e.g. natural fiber, phytochemicals, vitamins, and minerals). Not only do they fail to provide what’s needed, but they can also actively undermine the immune system when eaten in excess. They can cause oxidative stress and contribute to inflammation, prompting your body to use its supply of antioxidants to fight those processes, rather than being ready and able to fight the microscopic intruders that cause sickness, says registered dietitian Rhyan Geiger, RDN. Don't worry, you can still enjoy ice cream and french fries! But your system will thank you if these treats become a lower priority in your everyday eating habits.

And, of course, what you eat and drink is only one part of enhancing immunity. Other important habits include managing stress, getting enough sleep (i.e., seven to eight hours for most adults), and staying physically active. 

When it comes to daily meals and grocery shopping, here are the top immune-boosting ingredients to reach for.

The Best Foods for Immunity

1. Leafy Greens 

In addition to supporting heart health and brain function, leafy greens like kale, spinach, Swiss chard, and arugula are some of the best foods to eat on repeat. “Leafy greens are rich in micronutrients, especially vitamin C and vitamin K, which [are essential for promoting] a healthy immune system” Geiger says. Other pro-immunity nutrients in leafy greens include beta-carotene and folate, or vitamin B9. To get your fill of leafy greens, aim for at least two cups per day, she says. And remember, you’re not limited to salads by any stretch: Try making a refreshing green smoothie or adding a handful of greens into soups, stews, omelets, pasta dishes, and grain bowls. 

 

2. Probiotics

When it comes to gut health, probiotic foods such as tempeh, yogurt, kefir, kimchi, and sauerkraut steal the show. And since gut function is connected to immunity, these probiotic-rich choices are multifunctional superfoods. The “good” bacteria in probiotic foods strengthen the immune cells in the intestinal lining, Dr. Deng explains, adding that these microbes also metabolize foods to generate nutrients that otherwise wouldn’t be available to the body. This ensures your immune system gets the nutrients it needs to bring its A-game. For optimal immune-supporting benefits, Dr. Deng recommends adding probiotic foods to your diet two to three times a week. Start your morning with Greek yogurt with chopped nuts and berries; snack on naturally fermented pickles; or top your fish tacos with sauerkraut. 

 

3. Citrus fruits

Citrus fruits, such as oranges and grapefruit, are teeming with vitamin C. This nutrient is essential for top-notch immune function, as it promotes the production of disease-fighting white blood cells (i.e., immune cells), Geiger says. “You can enjoy citrus fruits by adding them to water, using them as a salad enhancer, or adding them to a fruit smoothie,” she suggests.

4. Berries

When it comes to immune-boosting foods, you can’t go wrong with berries such as strawberries, blueberries, and raspberries. According to Dr. Deng, berries are high in antioxidants, which help protect healthy cells from damaging molecules. Berries also offer vitamin C (especially strawberries), an essential immunity nutrient, and fiber, which support the “good” bacteria in the digestive tract, he adds. Aim for two half-cup servings of berries per week, which is easy to do with delicious eats like berry baked oatmeal and smoothie bowls. Or you can always munch on them by the handful straight from the carton in the fridge.

5. Lean Protein 

Although vitamins and antioxidants we get from plant foods are often associated with immune function, protein is just as crucial. “Protein [helps] the body repair tissues and muscle, build antibodies, and promote the synthesis of amino acids needed for immune function,” Geiger says. For the healthiest option, go for lean proteins, which are low in saturated fat. (This type of fat can raise your LDL or “bad” cholesterol when consumed in high amounts). Examples of lean protein sources include tofu, beans, lentils, skinless chicken or turkey, and white-fleshed fish like tilapia. 

 

6. Green Tea

You can sip your way to better immunity, too. Delightfully refreshing and earthy, green tea is a must-have in your tea drawer. “Green tea has a variety of antioxidants, including [a] plant compound called epigallocatechin gallate,” Geiger explains. “This compound can help reduce inflammation in the body and improve function.” Enjoy green tea hot or cold, or add it to a smoothie for a tasty twist.  

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

This simple brain trick can help you make better decisions, says neuroscientist: ‘It has a huge effect on your performance’

It’s harder to answer questions or solve problems when you’re asked to choose between more than four solutions, research shows. We get lost comparing every option, even if we already know the best answer.

Neuroscientist Paul Glimcher has a simple strategy to cut through the noise and consistently make smart decisions: Instead of trying to pick the best choice, start by picking the worst.

Say someone puts six candy bars in front of you, for example. Your favorite candy might send “a lesser signal” to your brain simply because it’s being “sucked down by just the existence of other candy bars,” Glimcher, a New York University professor, said at the Fast Company Innovation Festival 2024 last month. “If I ask you to take away the worst candy bar, then your next-worst candy bar ... [eventually] you’re getting more and more confident about what the best option is.”

Process of elimination isn’t exactly a new concept — you might have learned about it in elementary school — but it can help you avoid mistakes and improve your accuracy making everyday decisions, Glimcher said.

It might help you avoid picking a restaurant you don’t actually like when a friend sends you a list of ideas for a night out. At work, if you’re having trouble selecting which data points to highlight in a presentation, eliminate the least useful, and continue on.

“We’re just good at the binary choice task — pick your best and eliminate your worst,” Glimcher added. “But when we get into modern circumstances where large companies are producing huge numbers of options for us to choose among ... it has a huge effect on your performance.”

That’s because picking from fewer options can help us make more accurate decisions, said Glimcher. However, it’s worth noting his ongoing research also shows this process marginally increases decision fatigue, he adds in an email to CNBC Make It. The process takes longer, and while the decisions are easier, there are more of them to make.

Experts recommend combatting that fatigue by making decisions earlier in the day when you have more mental energy, and developing routines so that some choices feel like habits, rather than prompting analysis.

Using a similar strategy can help you be more persuasive, too

Once you’re aware of how choice overload can cloud people’s thinking, you might also be better equipped to change someone’s mind during any conversation or debate. The simpler and clearer your argument, the more persuasive it becomes, Niro Sivanathan, an organizational behavior professor at London Business School, told CNBC Make It in November.

“Most people make the forecasting error that in order to win people over, you need to get them lots of data,” he said. “Oftentimes, things fail not in content, but delivery.”

When arguing, instead of including five points on why you’re right, pick the one or two strongest points to make your most effective case. People tend to remember the average persuasiveness of an entire argument, rather than the single smartest point made during it, said Sivanthan.

“Less is more,” he said. “If you have just one key argument, be confident and put that on the table, rather than feeling the need to list many others.”

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

8 Immunity-Boosting Beverages to Drink When You're Sick, According to Dietitians

As winter approaches, many of us start to think about strategies to stay healthy through cold and flu season. One of the most accessible and simple ways to do this is to reach for foods and beverages that contain immune-supporting nutrients. But with so many products on the market touting these properties, it can be hard to discern which are actually effective. 

Understanding which nutrients are tied to improve immune function and what foods they’re found in is key to feeling empowered in the grocery aisle. We’re here to help with a brief rundown on the immune system-optimizing nutrients and a convenient list of some of the best immunity-boosting beverages.

Immune-Boosting Nutrients

While prioritizing a balanced diet that includes all (or most) of the major food groups is the best way to ensure a healthy, functioning immune system, there are certain nutrients specifically tied to immune function. Here are some of the most impactful nutrients that you’re likely to find in certain beverages:

Vitamin C

When many people feel a cold coming on (or want to ensure they don’t catch one), vitamin C-rich foods, drinks, and products are often what they reach for. “Vitamin C stimulates the production of white blood cells, which are essential for fighting infections, and also acts as a powerful antioxidant, protecting cells from free radical damage,” says Amy Davis, RDN. Free radicals are oxidative compounds that often contribute to many acute and chronic illnesses. Kiwi, citrus fruits, berries, broccoli, tomatoes, and peppers are all great sources of vitamin C. 

 

Vitamin D

Over 40% of Americans unknowingly struggle with vitamin D insufficiency1, putting their immune system at a disadvantage. “Vitamin D aids in producing infection-fighting proteins,” explains Julie Pace, RDN. “It also enhances the function of white blood cells and reduces inflammation,” Davis adds. And while vitamin D can be tricky to find in the diet, portobello mushrooms, salmon, sardines, eggs, and fortified foods like milk (cow’s or plant-based), cereals, and orange juice are all great places to look. However, sun exposure is one of the most effective strategies for obtaining vitamin D.

Vitamin E

As a major antioxidant, vitamin E deficiency2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011499/

has been found to impair immune function as this vitamin modulates immune cell function. This fat-soluble nutrient is found in nuts, seeds, avocado, spinach, asparagus, peppers, broccoli, and wheat germ.

Phytonutrients

Speaking of antioxidants, plant compounds (or phytonutrients) of all kinds, whether it’s flavonoids, phenolic acids, or carotenoids, typically exhibit antioxidant benefits3. This helps reduce inflammation throughout the body as well as ward off free radical molecules. As you might imagine, phytonutrients are going to be found in plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, teas, and other specialty items like coffee.

Zinc

“Zinc plays a major role in the production and proper functioning of immune cells and is also involved in the body's ability to fight infections,” says Davis. This infection-fighting capacity is related to zinc’s antioxidant properties. “It also provides antiviral support, including blocking coronavirus replication,” Pace adds. Zinc sources include cashews, pumpkin seeds, hemp seeds, legumes, poultry, beef, and oysters.

Selenium

This mineral is another classic antioxidant, further supporting the immune system. Selenium not only acts as an immunomodulator through regulating selenoproteins4 that protect immune cells, but it also acts as an immunostimulator through actions like anti-tumor activity. Brazil nuts, sunflower seeds, eggs, fatty fish, dairy, mushrooms, and soy products are all fantastic places to find selenium.

Fiber

“A large portion of the immune system is housed in the gut,” says Davis. This is thanks to the significant influence the gut microbiome (a community of over a trillion microorganisms largely located in the colon) has on the immune system5. Soluble fiber in particular acts as a prebiotic, or food for healthy bacteria in the biome, helping this microbe community thrive. All fiber-containing foods will contain both soluble and insoluble fiber, but some especially rich sources of soluble fiber include oats, apples, citrus, barley, carrots, flax seeds, avocado, and legumes.

Probiotics

“In that same vein, probiotics are crucial to maintaining a healthy balance of gut bacteria and are key for improving immunity,” says Davis. Probiotic-rich foods introduce more beneficial bacteria to the microbiome, further supporting that system. Probiotics are found in yogurt, cultured cottage cheese, kefir, and other fermented foods such as kimchi, sauerkraut, and kombucha. 

8 Immunity-Boosting Beverages

1. Green Tea

“Green tea is a beverage linked to immune health since it is rich in antioxidants called catechins,” says Davis. Moreover, epigallocatechin-3-gallate (EGCG) is a plant compound found in green tea that is tied to immune system regulation and modulation6. And if you’re sensitive to caffeine or prefer to enjoy tea in the evening, no fear, decaffeinated green tea still offers all of these benefits.

2. Smoothies

Smoothies are tasty, easy-to-prepare beverages that you can load up with immune-boosting nutrients. Reach for berries, kiwi, or citrus for your vitamin C, fortified milk or orange juice for your vitamin D, avocado or spinach for vitamin E, hemp seeds (also lovingly known as hemp hearts) for zinc, dairy or sunflower seeds for selenium, and yogurt or kefir for probiotics. All the plant-based ingredients in your smoothie will provide fiber and plant compounds, too!

3. Echinacea Tea

As a beautiful bright pink flower, echinacea is packed with immune-boosting vitamin C, selenium, zinc, and plant compounds. “Packed with antioxidants, echinacea offers immunomodulating, anti-inflammatory, antibacterial, and antiviral benefits, making it a powerhouse for immune support,” Pace explains. Plus, the tea made from this popular herb has a lovely mildly earthy, floral taste.

4. Ginger Tea

“Ginger is known to have anti-inflammatory and antioxidant properties, helping to bolster the immune response” says Davis. In fact, research has even linked this root vegetable to improvement in colorectal cancer markers7. Plus, ginger contains an array of plant compounds, can be brewed with any fresh or frozen ginger you have in your house, and is conveniently caffeine-free. Add some honey to your tea to amplify the immune-boosting benefits as this sweetener is chock-full of phenolic compounds that also target inflammation and oxidative compounds.

5. Yerba Mate

Yerba mate is a South American plant used to brew a tea-like beverage that holds great cultural significance in countries like Argentina, Brazil, Paraguay, and Uruguay. And while it’s been a staple beverage in the indigenous communities of these regions for thousands of years, this drink is starting to gain in popularity in the States. This is thanks, in part, to the impressive health benefits it offers – including on our immune health. Mate boasts a range of plant compounds8, including polyphenols and saponins, and one cup contains 13% of one’s daily value for vitamin C as well as four percent zinc. Although this caffeinated beverage can be tricky to track down, Guayakí is a mate brand that can be readily found in grocery stores and convenience stores nationwide. Opt for their loose leaf and unsweetened products for the most immune health benefit.

 

6. Bone Broth

Few things are as comforting as a warm mug of bone broth, especially as winter rolls in. It’s just a happy coincidence that this savory beverage is also terrific for our immune health. “Bone broth has been linked to boosting the immune system due to its collagen and glutamine content, which support gut health,” says Davis. These nutrients work by supporting gut lining integrity and gut microbiome health.

7. Jun

For a healthy dose of immunity-boosting probiotics, green tea compounds, and honey, look no further than jun, the slightly healthier sister of kombucha, which contains no refined cane sugar. You can expect jun to offer a more mild, smooth flavor compared to ‘booch, too.

8. Golden Latte

As an increasingly trendy beverage, golden lattes feature the superfood turmeric. “Turmeric contains curcumin, which is a powerful anti-inflammatory compound that supports immune health, therefore, golden milk lattes have become a popular option for enjoying turmeric in beverage form,” Davis says. Other spices it features, including cinnamon, ginger, and black pepper, also contain immune-boosting plant compounds. You can easily make this drink at home by warming two cups of your favorite milk and adding a teaspoon or so of turmeric, a drizzle of honey, and a sprinkle of cinnamon, dried ginger, and black pepper.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

Heart Health: 5 Weird Signs Cardiologists Say You Must Not Ignore

A classic heart attack can be debilitating, painful, and even fatal if you do not take adequate and swift measures to get proper treatment. According to doctors, a few classic symptoms of a heart attack – like sweating profusely, gasping for air, and immense pain in the chest can alert anyone to a cardiac issue. However, heart troubles can also be subtle.

According to doctors, heart problems tend to show up differently in everyone - especially women and those with type 2 diabetes – who suffer from nerve damage that prevents them from feeling any kind of pain or discomfort. And so, doctors advise you to pay attention to the most understated symptoms.

A sinking feeling in your chest or palpitations

Many times, you may experience palpitations which range from a slow to a fast heartbeat, without any exertion or strain. According to doctors, this sinking feeling – which is equivalent to traveling in an elevator that descends, can be a sign of heart trouble which needs an immediate visit to the hospital.

Palpitations also make your heart pound harder and faster, leading to arrhythmia – an irregular heartbeat that occurs when your heart beats too fast, too slow, or with an irregular rhythm. According to experts, while some types of arrhythmias are harmless, others can be serious and lead to life-threatening conditions like cardiac arrest or heart failure.

Ear wooshing or tinnitus

For those who have tinnitus – a common perception of sound that causes ringing in your ears – can also be a sign of heart trouble. Doctors say while it is an atypical heart symptom, it does signify carotid artery stenosis – or narrowing of the carotid arteries which are large blood vessels that supply blood to the brain. This narrowing is usually caused by a buildup of plaque or cholesterol inside the artery walls, which increases the risk of a stroke.

It can also be a cause of rare vascular disease fibromuscular dysplasia, which is a rare blood vessel disorder that causes abnormal cell growth in the walls of arteries – making them become stiffer, narrower, or bulging. Doctors say the condition affects women more than 90 per cent of the time – and is usually ignored due to not being an emergency.

 

Pain in the legs while walking

If you have not been able to walk a distance and are feeling painful cramps in your legs, do not ignore or self-medicate.

According to experts, the arteries in your legs, which are connected to your cardiovascular system can suffer from peripheral artery disease or PAD – which occurs when clogging leads to blockage, which increases the risk of a heart attack or a deadly stroke. Doctors say they usually diagnose PAD through a physical exam and by comparing the blood pressure in the arm and ankle.

Physical changes in your limbs

If you have been noticing swelling in your legs, ankles, arms, or feet – it can be a telltale sign of congestive heart failure.

Also known as edema, the condition happens when there is a buildup of fluid in the body's tissues, leading to your heart not being able to pump blood properly. It causes the blood to pool in the veins – also leading to weight gain and a swollen belly.

Indigestion

If you have been having recurrent episodes of heartburn, stomach pain, belching, and indigestion, it can be more than a digestive issue.

According to doctors, chest pain – which is similar to indigestion can signal ischemic heart disease. Even though most people do not take it seriously or dismiss it as a run-of-the-mill gastrointestinal symptom, it is best to monitor it or see a doctor for clarity.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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