The Reverse-Aging Diet: Is Autophagy the Key to Staying Young?

By using autophagy fasting techniques and nutritionally superior foods, you can reverse certain aspects of aging and recover your rightful vitality. Here’s what you need to know about the reverse-aging diet.

The reverse-aging diet is also known as “eating for autophagy,” but what does that mean for you? Autophagy is a biological process that allows the body to recycle aging or dying cells to synthesize new and better ones. It’s not exactly like a keto or paleo diet where you can just know what not to eat and carry on—there’s a timing aspect to autophagic eating, as well as specific foods that have their own anti-aging strengths. We’ll cover both aspects of the reverse-aging diet here.

What Is Autophagy and How Does It Reverse Aging?

The body’s autophagy process was discovered in the 1950s and ’60s accidentally by Christian de Duve, a Belgian scientist who was studying insulin at the time. He named the process after the Greek words for “self” (auto) and “eating” (phagy), because in a sense that is what it entails: the body sends cells around to cannibalize the useful parts of dying cells, or to eat up the garbage byproduct of normal cell functioning, and uses those pieces to repair or replace dying cells with stronger cells. It’s like a molecular version of recycling and up-cycling material that would otherwise be clogging up the streets.

Scientific understanding of autophagy didn’t advance again until the 1970s and ’80s, when another Nobel prize-winning scientist, Yoshinori Ohsumi, discovered the genes that regulate the autophagic response. It was ultimately determined that, just as with all the other processes in the body, autophagy starts to decline with age. Autophagy on decline is sort of like having a broken garbage disposal and leaving leftover food bits in your sink: eventually this will gum up the works.

And yet, just as it’s possible to get your garbage and recycling habits back in working order, it’s also possible to trigger autophagy even as you age and the process naturally slows. By using diet to manipulate a “stress response” in the body, you can essentially assign cleaning days to your cells, the same way you might when creating a chore chart for a busy family: some days are for cleaning and some days are for more thoroughly enjoying life in a clean house.

Long story short, by using intermittent fasting practices and eating key nutritional foods, you can regularly bring autophagy out of a sluggish maintenance mode and make sure the cellular garbage in your body doesn’t overwhelm healthy functioning and lead to symptoms of aging.

Autophagy Fasting: How Does It Work?

Autophagy is actually part of some diets like keto and Atkins, diets that carefully put the body into a small nutritional crisis to manipulate healthy results. By inhibiting carbohydrate intake for example, the body becomes alarmed enough to start burning fat stores for energy. Usually the body guards these fat stores like piles of emergency gold in case of famine, but in a modern, First World context, famine is way less of a threat, while obesity contributes to more and more preventable deaths each year.

If you want to fast in a way that triggers autophagic metabolism and slows down the aging process, follow these basic steps:

  • Eat all of your meals within an 8-hour window. You still need your essential nutrients, but you want your body to spend some energy cleaning up rather than digesting and functioning all the time. For the best foods to eat for autophagy, read on to the next section.
  • Fast between 16 and 28 hours intermittently. Periods of nutrient deprivation trigger autophagy. The reason intermittent fasting works is that it triggers the sort of secondary metabolisms we evolved to survive in harsh climates, but it does so in small windows of time without actually starving us.
  • Sustain yourself and your energy with exogenous ketones. While fasting, water, tea, and black coffee are acceptable to consume. If you choose to add MCT oil (medium-chain triglycerides from coconut oil) to your drink, your body will have just enough energy to function and feel satiated without interrupting your fasting goals for weight loss or cellular clean-up.

Autophagy is also triggered by vigorous exercise routines, like HIIT workouts (high-intensity interval training), which, much like intermittent fasting, utilize small windows of high stress to elicit the biological responses we need to stay young and healthy. Modern life is often too safe and sedentary, and our survival mechanisms get weak from lack of use. Autophagy reminds our bodies that each day is still a matter of life and death.

What Is Autophagy and How Does It Reverse Aging

The Reverse-Aging Diet: Which Foods Keep the Body Young?

You’ll want to start by reducing (not eliminating) carbs. Eating more low carb starts inching your body towards ketosis, with the beneficial side effect of losing body fat and weight. In addition to lowering carb intake, you’ll want to consume nutrient-dense foods with compounds that contribute directly to the body’s anti-aging efforts.

Green Tea and Matcha Powder

Green tea has become nearly synonymous with longevity, so much so that statistically the more green tea you consume regularly, the longer you live. This is why it’s a staple in almost every anti-aging diet. Green tea and matcha powder (ground green tea leaves) contain polyphenols that help reduce the inflammation caused by free radical toxins. And catechins in green tea can help prevent the effects on sun damage and the appearance of fine lines when used topically in skincare products.

Kale and Leafy Greens

Cruciferous vegetables and leafy greens are rightly considered superfoods. Kale, broccoli and broccoli greens, spinach, Brussels sprouts—all of these lean greens contain hefty amounts of vitamin K, lutein, fiber, and phytochemicals that help reduce the risk of cancer and guard against the oxidative damage of free radicals. Their vitamin A content contributes to healthy, youthful skin and wound repair, while their vitamin C content serves as a precursor to collagen and new skin cell production. Plus, vitamin C acts as an antioxidant so powerful it helps prevent cold and flu infections. The vitamins and minerals in leafy greens are some of the best anti-aging nutrients to be found.

Walnuts and Almonds

Most nuts contain valuable amounts of omega-3 fatty acids and plant-based protein, but that isn’t the end of their value as anti-aging food. Walnuts in particular may extend life for up to 3 years, possibly by reducing the risk factors for cancer and heart disease. And almonds are full of vitamins A, B, and E, healthy fats, and antioxidants that belong in every healthy diet to help reduce inflammation from the skin to within.

Seeds

Just about any seed that isn’t poisonous is good for you, from chia to sunflower to flaxseeds. Ask any dietitian or nutritionist if you’re eating enough seeds, and the answer will likely be a resounding “no!” Most of us in the modern world don’t consume seeds nearly as much as we’re evolved to. In fact, we have intentionally engineered seedless foods like watermelon and bananas just to avoid what we should be consuming regularly.

Chia seeds are sources of water-soluble fiber that swells with liquid and helps slow down digestion and keep blood sugar levels from spiking. They are anti-inflammatory, full of omega-3s, and contain all nine essential amino acids necessary for new muscle growth at all stages of life.

These features can be found in flaxseeds as well, which have anti-aging nutrients for your skin and flavonoids known to help lower LDL (“bad”) cholesterol levels, improving the ratio between “good” HDL levels and lowering the risk of cardiovascular disease. If you enjoy a good trail mix with sunflower seeds, you’re also fortifying your body with vitamin E, an antioxidant that can help protect against the sun’s UV rays.

Oily, Fatty Fish

Eating the proper ratio of omega-3 to omega-6 fatty acids is necessary for optimal health. While both fatty acids are essential, the standard Western diet overemphasizes omega-6 fatty foods (they’re in vegetable oils, which infiltrate our foods as additives), and downplays omega-3s, which are found in abundance in oily fish like salmon, sardines, and mackerel.

Omega-3 fatty acids help lower inflammation, and subsequently rates of dementia, heart disease, and arthritis. Salmon is abundant in astaxanthin, a powerful antioxidant that defends against aging. And heart-healthy sardines can help reduce the risk of developing diabetes. Sardines have the added advantage of being on the bottom of the food chain, meaning they are less likely to contain toxins they themselves have consumed (as may be the case with larger fish, which have higher mercury levels).

Access to fresh fish is not always easy to come by or affordable for those who live far inland. Luckily a fish oil supplement is easy to find and can help improve your joint health as well.

Fermented Foods

Fermented veggies like kimchi and sauerkraut along with fermented dairy products like kefir and Greek yogurt carry healthy probiotic bacteria. While prebiotic foods contain fiber for your existing good gut bacteria to digest, probiotic foods introduce new live cultures of beneficial gut bacteria to support healthy digestion, detox efforts, and immune system functioning.

Sweet Potatoes

Don’t just pull out sweet potatoes for your fall menu. These spuds are some of the healthiest carbs around. As we pointed out at the top of this list, while it’s good to lower your intake of carbs (and the fast sugars that come with them), it’s not recommended to eliminate carbs entirely. Carbohydrates in fruits, starchy veggies, and foods like sweet potatoes can provide many beneficial nutrients. Particularly the skin of sweet potatoes contains concentrations of the anti-cancer compound anthocyanin, another valuable asset to staying young and healthy.

Red Wine and Dark Chocolate

Treats like red wine and dark chocolate contain useful nutrients too, specifically resveratrol, an anti-aging antioxidant. Consumed in moderation, the nutrients in the grapes that make red wine and the cacao nibs that make up the majority of dark chocolate provide protection against the age-accelerating damage of free radicals.

Mushrooms

It’s strange but true: while mushrooms are grown in dampness and dark, if you place them in sunlight after harvesting, they soak up vitamin D from the sun just like human skin does. In fact, they soak up so much that 3.5 ounces of mushrooms can provide you 130-450 IUs of vitamin D you need, so you don’t have to spend so much time in the sun or suffer the signs of aging that can come from sun damage.

Dark Berries and Fruits

Raspberries, blueberries, and pomegranates have deep coloring in common, as well as certain antioxidant concentrations that can greatly benefit your health. Pomegranates have enjoyed a recent hey-day as a superfood, but dark berries like blue and blackberries bring the same level of nutrition to every smoothie, yogurt, or dessert that includes them. These fruits’ concentrations of vitamin A, vitamin C, and the antioxidant anthocyanin all work to help prevent chronic conditions from gaining a foothold. They also help increase collagen production for more supple, youthful skin.

Avocados

Avocados are one of the most well-known and versatile healthy fats in a low-carb dieter’s kitchen. Delicious and creamy, they can be eaten as a veggie dip, utilized as a healthy spread, and turned into smoothies and dairy-free ice creams, all while providing you with vitamin A that protects your skin cells and omega-3 fatty acids that help your heart.

Carrots

Famous for improving eye health thanks to their beta-carotene content, carrots do even more to help preserve your youth and vitality. One study found a correlation between carotenoid consumption and romantic appeal and attraction. And if it’s health effects you’re after, the vitamin A in carrots protects your skin from viruses, bacteria, and the potential ravages of aging.

Turmeric

Speaking of brilliantly orange foods, turmeric and its active compound curcumin are famous natural remedies for inflammation, helping to ameliorate significant inflammatory conditions such as rheumatoid arthritis. Time and time again, in study after study, turmeric exhibits proven pain-relieving attributes and anti-inflammatory capabilities. So if you’re looking to reverse aging with diet, you definitely want to pepper turmeric into your food routine. Add a dash of black pepper to increase bioavailability!

Tomatoes

The tomato is a fruit used in culinary capacities as a vegetable, but no matter how you slice it, the lycopene content inside tomatoes provides valuable disease resistance, specifically against osteoporosis, which affects 1 in 3 women and 1 in 5 men over the age of 50. Along with the health benefits of lycopene, tomatoes provide B vitamins like niacin and folate, vitamin C, and vitamin K. Here’s a pro-tip for eating: add a little olive oil to help increase the nutrient absorption in your body.

Beets

Last but not least, maybe it’s appropriate that beets have the approximate shape of a heart, because the nitrates they contain help improve arterial health and blood pressure, as well as help reduce inflammation like so many other anti-aging foods on this list. The nitric oxide content also helps protect your kidneys, and the rich color of beets makes for a beautiful presentation whether in a smoothie or on your plate.

Aging Can Be Reversed

While you can’t turn back time, you can reverse the symptoms of aging that come from the slow-down of processes like autophagy. With the right supplies in your diet and an active lifestyle, you can easily be in better shape at 60 than you were at 30, when, in the brazenness of youth, many people don’t take proper care of themselves. Damage done by poor diets or unhealthy lifestyles can be reversed, and the more you know about how to best strengthen your body, the better prepared you are to improve with age.

Liver Flush: What Ingredients Actually Help Liver Function?

Will a liver flush or cleanse actually work? Find out what damages your liver, and which supplements and foods can actually help prevent liver disease.

Your liver is the undefeated detoxifier. Along with your kidneys, it’s the organ that detoxes you, and there’s only so much you can do to help detox it. That being said, while a liver flush is not as simple a concept as, say, clearing out your rain gutters with a high-powered spray of water, there are things you can do to support your liver’s natural detoxification processes, so it can flush itself and your entire body of any toxins swirling around in your bloodstream. This article details what substances can harm your liver and which liver aids have scientific reasoning behind them.

Liver Flush: Fad vs. Fact

Your liver is your largest internal organ. As big as an average football, the liver resides on the upper right side of your abdomen, above your stomach but beneath the divide separating your lungs from your guts: the diaphragm.

Many homemade liver cleanse concoctions involve fruit juice (organic apple juice, lemon juice, grapefruit juice), along with epsom salt and extra virgin olive oil. Some go so far as to suggest a coffee enema, but which one if any of these ingredients actually benefits your liver, and how? Let’s first dispel some misconceptions, and then read on for a list of foods and beverages that are proven to benefit your liver.

Is There Anything Useful in Liver Supplements?

Your liver is unique among your organs because it has the ability to heal and regenerate itself that other vital organs like the heart, lungs, and kidneys simply do not have. While you need to consume certain substances such as essential amino acids and antioxidant vitamins to support even your most basic functions, most of those nutrients can be found naturally in whole foods.

Many supplements on the market are sold without clinical testing or FDA approval, but there are certain ingredients that have been proven scientifically to help the liver do its job.

Can a Liver Flush Help with Weight Loss?

There really is no quick shortcut to losing weight. There are only two ways to shed body fat: one is burning more calories than you consume and the other is consuming fewer calories than you burn.

Because there are so many questionable claims surrounding liver cleanses on the market, studies have actually looked into and found that certain supposed liver-cleansing diets actually succeed in lowering your metabolic rate, therefore impeding weight loss rather than aiding it.

Instead of trying to find a shortcut to weight loss via your liver, focus on more tried-and-true methods of healthy weight loss (which in turn benefit your liver by cutting down on fatty deposits that may lead to nonalcoholic fatty liver disease). You can do this by:

  • Reducing caloric intake. It’s recommended that women eat 1,600-2,400 calories per day, and men 2,000-3,000. Staying closer to the lower end of the appropriate range is ideal for both your waistline and your liver’s health.
  • Burning calories through exercise. To burn off the body fat you already have, especially dangerous abdominal fat that could be negatively impacting your vital organs, take up regular exercise. Even evening walks or gentle at-home morning yoga can help get harmful fat deposits off your body and away from your liver.
  • Upgrading your diet. The better foods you choose, the more you can eat. If you want to lose weight without feeling like you’re starving yourself, eat superior foods from each food group: whole vegetables and fruits, unrefined whole grains, lean proteins like fish, chicken, and eggs, and healthy fats like those in nuts and olive oil.

Will a Liver Detox Diet Help Prevent Liver Disease?

Liver disease can arise from many different conditions, the most well-known being hepatitis (from infection by the hepatitis A, B, or C virus), alcohol abuse (leading to inflammation of the liver, scarring, and ultimately cirrhosis), and nonalcoholic fatty liver disease, which can come about through poor exercise and diet. The best way to prevent liver disease depends on the cause of it, and includes:

  • Safe sex and hygiene practices: Hepatitis can be contracted through unprotected sex, needle-sharing, or from mother to child during birth.
  • Alcohol moderation: The best way to prevent alcoholic fatty liver disease and other adverse health conditions (like kidney damage) is to drink alcohol in moderation or not at all.
  • Proper diet and exercise: To prevent the buildup of fat in your liver (not to mention your arteries), eating well and exercising regularly are key.

While the liver can recover and repair itself, once there is scarring of the liver tissue, that scarring cannot be reversed. Severe scarring of the liver is known as cirrhosis, and can ultimately lead to liver failure and death.

Avoiding fatty foods by choosing a liver detox diet can only prevent some of the risk factors for liver disease, not all, so be careful with your liver—unlike your kidneys, it’s the only one you’ve got.

If you have a family history of liver disease, consult a health care professional for medical advice on how to maintain optimal liver function.

What You Can Do to Protect Your Liver

There are foods and substances that can help cleanse or flush your system and aid liver health, but before we get to dietary solutions, here are other things you can do to maintain a healthy liver.

1. Vaccinate Against Hepatitis

Some forms of hepatitis are incurable, and preventing infection is the best way to make sure your liver does not have to suffer damage from the disease. Hepatitis viruses are not just sexually transmitted; they can be caught during travel to countries with unsanitary conditions, by healthcare workers who work in close proximity with infected patients, or from tattoo parlors with unsafe needle practices. The proper hepatitis vaccinations may save you from infection no matter how you’re exposed to these viruses.

2. Take Medications Cautiously and as Directed

No matter whether it’s a prescription or nonprescription drug, your liver must process the medication you take. If it’s possible to use natural remedies instead of pharmaceutical drugs, you may want to try those first.

If you need certain medications, take them as directed by your doctor (don’t stop a course of antibiotics for example when you start feeling better, as this can lead to drug-resistant viruses), and do not mix any medications with alcohol, including and especially over-the-counter medicine like Tylenol (acetaminophen), which should never be taken within 24 hours of imbibing alcohol, and vice versa.

3. Limit or Avoid Alcohol Intake

Liver damage from alcohol use is one of the most preventable conditions around. Alcohol is a poison, a toxin that your liver has to clean up. In fact, your liver has the lion’s share of the responsibility, as 90% of the alcohol you ingest is metabolized by your liver. The recommended limit is no more than 1 drink per day for women, and 2 drinks per day for men.

It’s not just liver disease you need to be concerned about with alcohol. When the liver metabolizes alcohol it converts it into acetaldehyde, which is a cancer-causing agent. While a glass of red wine with dinner is connected to heart health, excessive drinking and hard liquor consumption can cause inflammation, fatty buildup, and permanent scarring, which compromises your liver’s ability to detox your body, and no liver flush or cleanse can reverse that kind of damage.

4. Protect Yourself from Needles (and with Condoms)

If you need to use needles regularly for insulin injections or other medications, if you’re a healthcare worker who frequently handles needles, or if you are in the market for a tattoo, be proactive in making sure your needles are properly sterilized and never shared. Should you get stuck with a previously used needle, seek immediate medical attention, and do not take street drugs at all, especially if they involve injection.

Many viruses can be transmitted not just by blood, but via other bodily fluids as well. When engaging in intercourse, practice safe sex precautions like condom usage, dental dams, regular STD testing, and preventative medications like PrEP (pre-exposure prophylaxis).

5. Handle Chemicals with Caution

Household chemicals, paint, insecticides, fungicides, etc. are all toxins you can inhale or ingest, and it is up to your liver to process and eliminate those toxins. Protect yourself by wearing gloves, a mask, and protective skin coverings (like long-sleeved shirts and pants) to reduce the amount of toxic chemicals you’re exposed to in any given situation.

6. Reduce Unhealthy Food Consumption

Salt, sugar, and processed foods can all be detrimental to your liver’s health. For example, consuming excessive salt can lead to fluid retention, water weight gain, and extra stress on both your kidneys and your liver. If you don’t consume enough water along with the salt, your body may produce an antidiuretic hormone (vasopressin) that prevents urination, and you’ll retain the water instead of using it to flush toxins from your system. In this situation, more water intake, decreased salt intake, or increased potassium could help, as potassium helps balance out the effects of sodium.

When it comes to sugar and processed foods, it’s a metabolic nightmare. Added sugars like refined sugar and corn syrup are permeating processed foods, from cookies and candies, to salad dressings, pasta sauces, and even granola bars. High sugar consumption not only can lead to the development of insulin resistance and type 2 diabetes, but can also contribute to other chronic diseases like cancer and heart disease.

Maintaining a healthy weight via diet and exercise can help prevent gallstone formation, which arises when you have too much cholesterol in your bile. Your gallbladder is attached to your liver courtesy of the common bile duct, and acts as a storage site for the necessary bile your liver produces. Bile that is thick with cholesterol can form stones that block your gallbladder or your liver (making them liver stones), and interrupt or damage the liver’s normal functioning.

Replacing junk foods with healthier alternatives, as well as eating more whole foods instead of processed ones, invariably leads to better health for you and your vital organs.

What ingredients work for a liver flush?

Healthy Foods for Liver Cleansing

So here we are: one of the best ways to help remove toxins from your bloodstream and your liver is to avoid consuming them in the first place. However, that begs the question, “What foods are good for a liver flush?” Here’s a list of foods and beverages that are particularly suited to promoting your liver’s health and helping it eliminate toxins.

1. Coffee

Good news: coffee is an excellent drink for liver health. It can protect against the development of liver disease, even for those who already have compromised liver function. For instance, multiple studies have shown that regularly consuming coffee lowers your risk for cirrhosis, even for those who already have chronic liver disease. Researchers urge those with liver disease to drink coffee, as many as 3 cups per day, because it may even lower the risk of death.

These amazing benefits are attributed in the above-linked studies to coffee’s ability to block collagen and fat buildup, two huge contributors to liver disease, and to aid in the production of glutathione, an antioxidant that helps guard against the oxidative stress caused by free radicals. Coffee comes with many health benefits, including improved liver function.

2. Grapes

Darker grapes (purple and red) are famously well-known for containing resveratrol, the compound that makes red wine a heart-healthy beverage. Grapes and grape juices have been shown to benefit the liver in various animal studies, preventing damage from toxins and lowering unhealthy inflammation.

One human study conducted in 2010 found that supplementing with grape seed extract for 3 months improved the liver function of participants with nonalcoholic fatty liver disease, leading to the supposition that consuming concentrated, unsweetened grape fruit juice could help those with even severe liver conditions feel better.

3. Grapefruit

Another fruit that can provide natural hepatoprotective (liver-protective) antioxidants is grapefruit, thanks to its concentrations of naringenin and naringin. These antioxidants have been shown to help guard against liver damage and help reduce dangerous inflammation. They can also discourage the development of hepatic fibrosis, a condition wherein connective tissue excessively builds up in the liver and causes chronic inflammation.

Naringenin specifically has been shown to increase fat-burning enzymes and prevent metabolic dysregulation, while naringin is known to improve alcohol metabolism and mitigate alcohol’s adverse side effects. So if you find grapefruit juice in a liver flush recipe, it has scientifically backed reasoning to be included, not to mention it’s a great source of vitamin C, another antioxidant that’s known to help prevent cold and flu infection.

4. Nuts

Full of the antioxidant vitamin E and high in healthy fats, nuts are great benefactors for heart health and possibly the liver as well. This observational study conducted in 2015 found that consuming walnuts helped improve liver enzyme levels of 106 participants with nonalcoholic fatty liver disease. And an observational study from 2014 demonstrated that men who consumed nuts and seeds in large amounts had a lower risk of developing nonalcoholic fatty liver disease in the first place.

5. Tea

Tea (especially green, black, and oolong tea) has been shown to consistently improve the health and longevity of those who consume it regularly. Tea consumption has also been found to benefit the liver in particular, as can be seen in this study of Japanese men who drank 5-10 cups of green tea each day and had improved blood markers of both cardiovascular and hepatic health. In another study of 17 participants with nonalcoholic fatty liver disease, drinking green tea for a 12-week period decreased fat deposits in their livers, reduced their oxidative stress levels, and improved their liver enzyme levels.

Green tea has also been found to help prevent the development of liver cancer, and black tea too has been observed reducing the negative liver effects of a high-fat diet while also improving liver health blood markers. If you have an active liver condition, consult your doctor before supplementing with green tea extract, but if you’re just looking to flush your liver of toxins, drinking green tea is a strong place to start.

6. Dark Berries

Deep-colored berries like blueberries and cranberries contain antioxidants known as anthocyanins. This compound gives berries their rich colors and is connected to improved liver health. For example, cranberries can help prevent toxic liver injury, and blueberries can help positively modulate T-cell activity in the immune response to your liver.

Blueberry extract has even managed to inhibit human liver cancer cell growth in laboratory studies, and may someday have practical anti-cancer application in humans.

7. Beetroot Juice

Beetroot juice contains betalains, nitrates that function as antioxidants for heart health. When it comes to the liver, beetroot juice also serves to increase your production of natural detoxification enzymes, improving your liver’s detox capacity. It also lowers inflammation levels in the liver and blocks oxidative stress damage.

8. Prickly Pear

The prickly pear, aka Opuntia ficus-indica, is an edible cactus that you may remember from the song “The Bare Necessities” in Disney’s The Jungle Book. A long-standing staple of traditional medicine, the prickly pear is used in modern medicine to treat wounds, ulcers, liver disease, and even hangovers.

That’s right: those who overindulge in alcohol and wake up the next morning with symptoms like dry mouth, nausea, and lack of appetite may lessen the severity of those ill effects according to this study from 2004. This is thanks to the detoxification-enhancing abilities and anti-inflammatory properties of the prickly pear. A more recent study from 2012 on rat models found that prickly pear helped protect the liver from the after-effects of alcohol consumption as well.

9. Fatty Fish

You might not think nonalcoholic fatty liver disease could be helped by eating more fat, but it’s the quality of fat that counts, as well as the omega-3 fatty acid content. Eating oily, fatty fish like salmon or halibut is well-known to be good for heart and cholesterol health, and consuming fish oil may help alleviate arthritis inflammation.

Fatty fish are good for your liver health as well, because they can help balance your ratio of omega-3 and omega-6 fatty acids (most people in the modern world get far too much omega-6 and nowhere near enough omega-3 fatty acids), which is important because an imbalance between the two may help promote liver disease development.

10. Olive Oil

Olive oil can not only replace unhealthy refined vegetable oils in your diet, but it can also improve your liver enzyme levels, as was seen in this 2010 study of 11 nonalcoholic fatty liver disease patients. As with fatty fish, olive oil is a healthy fat that can improve your metabolic rate, optimize insulin sensitivity, and even increase blood flow to your liver.

Liver, Laugh, Love

When it comes to optimal liver function, it’s half about what you add to your body, and half about what you abstain from adding. Avoid overtaxing your liver with poison like alcohol and drugs, but do be sure to make a habit of consuming detoxification aids like green tea, grapefruit juice, healthy whole foods, and the occasional nutrient supplement designed to provide the liver-protective nutrients you don’t naturally gain from food.

Fatty Liver Diet: How to Help Reverse Fatty Liver Disease

These 10 foods are central to the fatty liver diet, with science backing up what they can do to reverse fatty liver disease, decrease liver fat buildup, and protect your liver cells from damage.

Liver disease comes in two major types: alcoholic fatty liver disease and nonalcoholic fatty liver disease. About a third of American adults are affected by fatty liver disease, and it’s one of the primary contributors to liver failure in the Western world. Nonalcoholic fatty liver disease is often associated with obesity and is frequently caused by highly processed food diets and a sedentary lifestyle. Treating fatty liver disease by eating a fatty liver diet can help reduce the amount of unhealthy fats in your food and restore your liver to its optimal functioning so that it can go on producing digestive bile and detoxing the body.

Top 10 fatty liver diet foods.

Top 10 Foods for the Fatty Liver Diet

A fatty liver diet includes high-fiber plant foods like whole grains and legumes, very low amounts of salt, sugar, trans fat, saturated fat, and refined carbs, absolutely no alcohol, and plenty of fruits and vegetables. Eating a low-fat diet like this goes a long way in helping you lose weight, another factor in fatty liver disease. Reducing body fat and consuming less dietary fat help reverse fatty liver disease before it leads to dire health consequences, so consider these top 10 foods to be part of a fatty liver cure.

Top 10 fatty liver diet foods.

1. Green Vegetables

Eating green veggies like broccoli, spinach, kale, Brussel sprouts, etc. can help prevent fat buildup in your liver. Broccoli, for example, has been shown to prevent liver fat buildup in mice models, and eating a diet full of green leafy vegetables is well-known for helping to encourage weight loss and better overall health. Try this recipe for Tuscan Vegetable Soup from LiverSupport.com to find out just how tasty vegetables can be when you include them in your diet.

2. Fish

Fatty fish like trout, salmon, tuna, and sardines are not bad for you just because they’re fatty—healthy fats make a world of difference. Fatty fish contain high amounts of omega-3 fatty acids, which can actually improve your liver fat levels and reduce liver inflammation. Check out another low-fat recipe from LiverSupport.com for Cornmeal and Flax-Crusted Cod or Snapper to get an idea for fish dishes that could improve your health.

3. Walnuts

Walnuts are also a good source of healthy fat full of omega-3 fatty acids just like fish. Research confirms that including walnuts in one’s diet helps treat nonalcoholic fatty liver disease, improving liver function tests and bettering the health of patients.

4. Milk and Dairy

Low-fat dairy products such as milk, cheese, and yogurt contain whey protein, which is not only a popular supplement for muscle growth among bodybuilders, but has also been shown to protect liver cells from damage sustained due to nonalcoholic fatty liver disease, according to this 2011 animal-based study.

5. Olive Oil

A staple of the Mediterranean diet, olive oil is full of omega-3 fatty acids and can be used in cooking to replace butter, shortening, or margarine for much healthier meals. Olive oil can help bring down your liver enzyme levels and body weight. Start cooking with olive oil with this recipe for a Healthy Mixed Vegetable Stir-Fry.

6. Green Tea

The science behind green tea is extraordinary, leading researchers to believe that it can literally help you live longer. Studies support the conclusion that green tea can help enhance liver function and decrease liver fat storage as well.

7. Coffee

Speaking of beverages, coffee can help lower high liver enzymes. The Mayo Clinic points out that studies have found coffee drinkers with fatty liver disease experience less liver damage than those who don’t drink any caffeine at all, and further studies show that the amount of abnormal liver enzymes in those at risk for liver disease can be reduced by caffeine intake. If you were ever looking for an excuse to drink more coffee, now you have a really good reason.

8. Tofu

Soy protein like the kind found in tofu has been found to reduce fat buildup in the liver. Not only that, tofu and other soy products provide a plant-based protein that can help other areas of your health when eaten regularly, including reducing the risk of heart disease.

9. Oatmeal

Whole grains like oatmeal help lower blood sugar spikes and other risk factors for developing type 2 diabetes and also contribute to weight-loss efforts and improve your liver health and function. Including oatmeal as part of a healthy diet can aid your digestive health as well. Check out these various oatmeal recipes from Yumma at FeelGoodFoodie.

10. Sunflower Seeds

Sunflower seeds are full of vitamin E, an antioxidant that can help fight off free radical damage in the body and protect the liver. This 2016 review of studies details vitamin E’s ability to protect the liver and avoid the development of liver cancer. A regular habit of snacking on sunflower seeds may just help save your life.

Fatty Liver Foods to Avoid

Now that you have some idea of what you should eat to combat fatty liver disease, let’s quickly review the foods that should be avoided.

  • Alcohol: It may seem obvious, but if your liver is at all compromised, alcohol is too dangerous to consume.
  • Fried foods: High in calories and trans fats, commercially fried foods should be avoided (if you love fried foods too much to say goodbye, try an air fryer instead as a healthy alternative).
  • Salt: Bad for your blood pressure and for water retention, try to keep salt intake under 1,500 milligrams each day.
  • Added sugars: Added and refined sugars in prepackaged products like cookies, candies, sodas, and fruit juices spike your blood pressure and contribute to fatty liver buildup.
  • White bread, pasta, and rice: White instead of brown or whole grain carbs are highly processed and stripped of their valuable nutrients, so they can raise your blood sugar without even contributing healthy fiber—hard pass.
  • Red meat: While fish and lean meat like poultry can help you gain muscle and lose excess fat (which leads to a healthier weight), red meat should be avoided.

Other Ways to Fight Fatty Liver Disease

In the hopes of avoiding chronic liver disease or even a liver transplant, first seek medical advice from a trusted health care professional to get blood tests done and evaluate your specific circumstances. Then, outside of perfecting your diet, these other avenues can help:

  • Lower your cholesterol levels. An improved diet will go a long way toward lowering your cholesterol and triglyceride levels, but so can medications or (if you prefer) natural remedies for optimizing your cholesterol ratios.
  • Get regular exercise. Just 30 minutes of aerobic exercise per day makes a massive difference in your health and your energy levels.
  • Prevent/manage type 2 diabetes. Nonalcoholic fatty liver disease and type 2 diabetes often go hand-in-hand. If you’re prediabetic, making the above lifestyle changes could help you avoid the chronic condition that is diabetes. If you already have diabetes, staying on top of managing the disease can help you avoid a number of other painful health conditions and adverse results.

Livers for Life

Incorporating the 10 foods listed above into your diet and replacing unhealthy foods with better alternatives can help you lose weight and better the health of your liver before it’s too late.

How to Reduce Inflammation Naturally

Find out the difference between acute and chronic inflammation (one is good, one is bad). Also learn about the natural ways to reduce inflammation and improve your health through lifestyle, exercise, diet, and supplementation. 

Inflammation is one of those necessary evils. Yes, you need an inflammatory response in the body to alert you and your healing resources that something is wrong, and that is healthy inflammation. A twisted ankle, a reaction to stress, a bug or mosquito bite: these are common external examples of inflammation that let you know: you’ve hurt your ankle, you need a vacation, or it’s time to reapply the bug spray.

Unhealthy inflammation is chronic and persistent inflammation that is no longer helping you, only hurting. For instance if your ankle swells up so badly you can’t walk, you have to put ice on it, elevate it, maybe take an anti-inflammatory medication. But how do you reduce inflammation inside your body? You can’t ice your liver! Moreover how do you reduce inflammation naturally, without resorting to taking over-the-counter drugs and risking their side effects? Read on to find ways to reduce overall inflammation through lifestyle, diet, and natural supplements.

What Is Inflammation? Acute vs. Chronic

Acute inflammation is the immune system’s response to injury or foreign substance. It activates inflammation to deal with a specific threat, and then subsides. That inflammatory response includes the increased production of immune cells, cytokines, and white blood cells. The physical signs of acute inflammation are swelling, redness, pain, and heat. This is the healthy function of inflammation.

Chronic inflammation on the other hand is not beneficial to the body, and occurs when your immune system regularly and consistently releases inflammatory chemicals, even when there’s no injury to fix or foreign invader to fight.

To diagnosis chronic inflammation, doctors test for blood markers like interleukin-6 (IL-6), TNF alpha, homocysteine, and C-reactive protein (CRP). This type of inflammation often results from lifestyle factors such as poor diet, obesity, and stress, and is associated with many dangerous health conditions, including:

These are the conditions that can be caused or exacerbated by chronic inflammation, but what causes chronic inflammation itself? There are a few factors.

Habitually consuming high amounts of high-fructose corn syrup, sugar, refined carbs (like white bread), trans fats, and the vegetable oils included in so many processed foods is one contributor. Excessive alcohol intake is another culprit, and so is an inactive or sedentary lifestyle.

Now that you know what chronic inflammation is, where it comes from, and how it works, the final question is: how can you reduce chronic inflammation with natural remedies? Read on for the answers.

How to reduce inflammation naturally.

How to Reduce Inflammation Naturally Through Lifestyle, Diet, and Supplements

Here are several approaches you can take to combat inflammation naturally before resorting to over-the-counter drugs or medications.

Lifestyle Choices and Therapies to Fight Inflammation

Chronic inflammation is also called low-grade or systemic inflammation. There are some ways you can boost your health by managing lifestyle practices and fitness activities. Some practices you may want to adjust are as follows.

  • Avoid smoking
  • Limit alcohol consumption
  • Manage stress naturally (meditation perhaps, or tai chi)
  • Get sufficient sleep
  • Exercise regularly

When it comes to exercise, something as readily available as walking can help improve your health drastically, and when it comes to fitness with meditation, you could look into yoga. Those who practice yoga regularly have lower levels of the inflammatory marker IL-6, up to 41% lower than those who don’t practice yoga.

An Anti-Inflammatory Diet

A diet of anti-inflammatory foods is a huge component to reducing inflammation. As a general rule, you want to eat whole foods rather than processed foods, as they contain more nutrients and antioxidants for your health. Antioxidants help by reducing levels of free radicals in your body, molecules that cause cell damage and oxidative stress.

You’ll also want a healthy dietary balance between carbs, protein, fats, fruits, and veggies to ensure the proper amount of minerals, vitamins, and fiber throughout each day. One diet that’s been scientifically shown to have anti-inflammatory properties is the Mediterranean diet, which entails a high consumption of vegetables, along with olive oil and moderate amounts of lean protein.

Foods to Eat

Healthy eating can help you reduce inflammation in your body. These foods are the answer to how to reduce intestinal inflammation naturally. Reach inside and soothe what ails you!

  • High-fat fruits: Stone fruits like avocados and olives, including their oils
  • Whole grains: Whole grain wheat, barley, quinoa, oats, brown rice, spelt, rye, etc.
  • Vegetables: Leafy green and cruciferous vegetables especially, like kale, broccoli and broccoli greens, Brussels sprouts, cauliflower, and cabbage
  • Fruit: Dark berries like cherries and grapes particularly, either fresh or dried
  • Fatty fish: Salmon, anchovies, sardines, herring, and mackerel for omega-3 fatty acids
  • Nuts: Walnuts, almonds, cashews, Brazil nuts, etc.
  • Spices: Including turmeric, cinnamon, and fenugreek
  • Tea: Green tea especially
  • Red wine: Up to 10 ounces of red wine for men and 5 ounces for women per day
  • Peppers: Chili peppers and bell peppers of any color
  • Chocolate: Dark chocolate specifically, and the higher the cocoa bean percentage, the better

Foods to Avoid

These foods can help cause inflammation and amplify negative inflammatory effects in your body. You’d do well to reduce intake of or avoid entirely.

  • Alcohol: Hard liquors, beers, and ciders
  • Desserts: Candies, cookies, ice creams, and cakes
  • Processed meats: Sausages, hot dogs, and bologna
  • Trans fats: Foods containing partially hydrogenated ingredients like vegetable shortening, coffee creamer, ready-to-use frosting, and stick butter
  • Sugary beverages: Sugar-sweetened fruit juices, sports drinks, etc.
  • Refined carbs: White bread, white pasta, and white rice
  • Processed snacks: Crackers, pretzels, and chips
  • Certain oils and fried foods: Foods prepared with processed vegetable and seed oils like soybean oil, canola oil, corn oil, sunflower oil, etc.

When it comes to how to reduce liver inflammation naturally, what you avoid is just as important as what you put into your body, which is why it’s also recommended to quit smoking and avoid secondhand smoke and to limit your contact with toxic chemicals like aerosol cleaners.

Anti-Inflammatory Natural Supplements

You can help treat inflammation by including certain supplements that reduce inflammation.

Omega-3 Fatty Acids

Supplements like fish oil contain omega-3 fatty acids, and while eating fatty fish can also provide this nutrient, not everyone has the access or means to eat two to three helpings of fish per week.

Though both omega-3 and omega-6 fatty acids are essential to get from our diets, we often have a drastic overabundance of omega-6s and not nearly enough omega-3s to keep the ideal ratio between the two. Likewise, while red meat and dairy products may have anti-inflammatory effects, red meat and dairy are also prohibitive on certain diets and health care regimens (for example, red meat is not recommended for those with heart-health concerns). Supplementing with omega-3 fatty acids or fish oil can help defeat pro-inflammatory factors.

Herbs and Spices

Curcumin, found in the curry spice turmeric, has been shown to fight back against pro-inflammatory cytokines. And ginger also has been found to reduce inflammation even more successfully than NSAIDs (non-steroidal anti-inflammatory drugs) like aspirin, and with fewer side effects. Whether fresh or dried, certain herbs and spices can help reduce inflammation without having any detriment to your overall health.

Flame Off

With these tips, you can help reduce chronic inflammation in your life naturally, and the rewards for taking such precise care of yourself could be great. Those on an anti-inflammatory diet, for example, may find that certain health problems improve, from inflammatory bowel syndrome, to arthritis, to lupus and other autoimmune disorders. Not only that, but a healthier lifestyle leads almost invariably to lowered risk of developing chronic diseases like diabetes, heart disease, obesity, depression, and cancer. You’ll have better cholesterol, triglyceride, and blood sugar levels, plus an improvement in mood and energy. The bottom line is: lowering your levels of inflammation naturally increases your quality of life!

Top 10 Foods with Magnesium

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Here are the top 10 foods with magnesium, their health benefits, and other nutrients they provide. 

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Foods with magnesium are the best way to get the recommended daily intake (RDI) of magnesium, which is 400 milligrams for adults. This article will let you know what magnesium does, what a magnesium deficiency feels like, and which foods high in magnesium will up your magnesium intake to the levels you need to be at optimal health.

Why You Need Magnesium

Magnesium is a co-factor for hundreds of the body’s enzyme reactions. These processes include DNA synthesis, bone health, blood sugar balance, blood pressure regulation, muscle contractions, a functioning nervous system, and energy conversion from proteins, carbohydrates, and fats. Magnesium is also thought to impact sleep quality.

Symptoms of Magnesium Deficiency

Luckily, magnesium deficiency is not common in adults who are otherwise healthy. Our kidneys store magnesium for use in short-term magnesium lows, but during a long-term low intake of magnesium, it is possible to become deficient.

The most notable sign of inadequate magnesium levels is a dip in energy, but because magnesium has a hand in regulating calcium, vitamin D, and hormonal balance, low magnesium levels can lead to eye tics, anxiety, insomnia, muscle cramps, and fatigue. Here is a list of common symptoms of magnesium deficiency.

  • Fatigue
  • Weakness
  • Loss of appetite
  • Nausea
  • Vomiting
  • Abnormal heart rhythms
  • Muscle cramps and contractions
  • Numbness and tingling

When magnesium levels are low, you might start craving stimulants like coffee (a desire meant to boost our energy back up), or chocolate, which if it comes in the form of dark chocolate, would actually help, as dark chocolate is one of the foods with noteworthy magnesium content. Read on for more beneficial foods for magnesium deficiency.

Top 10 List of Foods with Magnesium

If you’re wondering which foods contain magnesium, you’ve arrived at your answer. Below are 10 magnesium-rich foods, and the other proven health benefits they can offer you.

The top 10 foods with magnesium.

1. Dark Chocolate

Not the sweet milk chocolate common around Halloween and Easter, but dark chocolate, which is both delicious and healthy in more ways than one. Dark chocolate is quite rich in magnesium, with 64 milligrams in a 1-ounce serving, or 16% of the recommended daily intake value. Dark chocolate also contains manganese, copper, and iron, plus prebiotic content, valuable for feeding your healthy gut bacteria.

The benefits don’t stop: dark chocolate is also full of antioxidants, nutrients that protect against the damage caused by free radicals in the body. The flavanols in dark chocolate contribute to heart health. These antioxidants help prevent harmful LDL cholesterol from sticking to the linings of your arteries. Make sure the dark chocolate you get is at least 70% cocoa solids. The higher the percentage, the more benefits you’ll gain.

2. Tofu

Well known as a staple of vegan and vegetarian diets thanks to its high protein content, tofu is a soy product, a bean curd made by pressing soybean milk into curd form. A serving of 100 grams of tofu contains 53 milligrams of magnesium, which is 13% of the recommended daily intake. That same serving size will bring you 10 grams of protein, as well as at least 10% of the RDI for manganese, iron, and selenium. Tofu is also among foods with high magnesium and calcium content.

Studies link eating tofu with a reduction of stomach cancer risk factors and improved health of your artery linings. Tofu is a top magnesium contender and one of the best sources for plant-based protein.

3. Avocados

The avocado has had a renaissance in recent years, acknowledged for being the incredibly nutritious superfood that it is. Avocados are stone fruits, tasty sources of healthy fats and magnesium, providing 58 milligrams for every medium avocado, 15% of the recommended daily intake.

It doesn’t stop there, avocados are especially heart healthy because they are high in both magnesium and potassium; not to mention, B vitamins and vitamin K. Avocados have valuable fiber for comfortable digestion, with 13 out of the 17 grams of carbs in the common avocado coming from fiber. Studies have found that eating avocados can improve cholesterol levels, reduce inflammation, and provide increased feelings of satiety after a meal.

4. Whole Grains

Whole grains like whole wheat, brown rice, oats, and barley, plus pseudocereals like quinoa and buckwheat are all sources of dietary magnesium, as well as various other nutrients. A 1-ounce serving of buckwheat for example has 65 milligrams of magnesium, 16% of the recommended daily intake.

Whole grains also tend to be high in B vitamins, manganese, fiber, and selenium, and have been shown to reduce unnecessary inflammation, which can then lend itself to a decreased risk of heart disease. Buckwheat and quinoa are also significantly higher in antioxidants and protein than traditional grain like corn, and they are gluten-free, so a great resource for those with celiac disease or a sensitivity to gluten.

5. Nuts

Nuts particularly high in magnesium include cashews, almonds, and Brazil nuts. A 1-ounce serving of cashews delivers 82 milligrams of magnesium, or 20% of the recommended daily intake. Nuts are also excellent sources of monounsaturated fat and fiber, making them good for regulating cholesterol levels and blood sugar for those with type 2 diabetes. Brazil nuts are high in selenium, providing over 100% of the recommended daily intake with just two nuts, but most nuts are equipped with anti-inflammatory properties and are beneficial for heart health.

6. Seeds

The majority of people in the modern world are not eating enough seeds. Whether it’s flaxseeds, pumpkin seeds, chia seeds, or sunflower seeds, most seeds contain high levels of magnesium. Pumpkin seeds have an especially high amount of magnesium compared to other seeds, with 150 milligrams per 1-ounce serving, a remarkable 37% of the recommended daily intake.

Seeds are also rich in omega-3 fatty acids, monounsaturated fat, and iron, as well as high in dietary fiber. With antioxidants to protect against free radicals, flaxseeds specifically have been shown to reduce cholesterol and have been linked to breast cancer prevention. These tiny powerhouses of nutrients are easy to quickly add to your diet with trail mixes, smoothies, and overnight oat recipes.

7. Legumes

Legumes include chickpeas, kidney beans, lentils, peas, and soybeans. Not only do they contain magnesium (like black beans, which have 120 milligrams of magnesium per cooked cup, or 30% of the recommended daily intake), but legumes also provide a major plant-based food source of protein.

High in iron and potassium, both good for blood and heart health, legumes help decrease the risk of heart disease and improve blood sugar control when eaten regularly. Legumes also contain high amounts of fiber and have a low glycemic index number, making them a beneficial food for diabetics. Another legume resource: natto, a fermented soybean product that can provide you with vitamin K, valuable for bone health.

8. Bananas

Well known as a source of potassium, the banana is a popular fruit worldwide that can help reduce the risk of heart disease, and lower blood pressure. Bananas are also rich in magnesium, with one large banana containing as much as 37 milligrams, 9% of the recommended daily intake.

With vitamin C, manganese, fiber, and vitamin B6, bananas are nutritionally rich and highly convenient to eat: they come in their own protective peel and can easily be included in delicious treats like peanut butter banana smoothies, or made into a dairy-free version of ice cream if you freeze them.

While fully ripe bananas are higher in sugar and carbs than most other fruits, they are natural sugars, much better for your health than refined sugars. On top of that, a large amount of the carbs in unripe bananas are resistant starch, which doesn’t get absorbed and digested and may help lower blood sugar levels by reducing inflammation and promoting gut health.

9. Certain Fatty Fish

Fish have a lean protein content that can’t be beat, plus omega-3 fatty acids in certain oily fish like salmon, halibut, and mackerel provide an extra health boon. These fish are also high in magnesium, with half a fillet of salmon (about 178 grams) containing 53 milligrams of magnesium, or 13% of the recommended daily value. Fish are also rich in B vitamins, selenium, and potassium, and a regular intake of fatty fish has been scientifically linked to a decrease in heart disease and other chronic diseases.

10. Leafy Greens

Green, leafy vegetables are highly healthy, full of magnesium, iron, and large amounts of vitamins A, C, and K. Leafy greens include spinach, kale, Swiss chard, turnip greens, collard greens, and mustard greens. A cup of cooked spinach for example contains 157 milligrams of magnesium, a whopping 39% of the recommended daily intake. Moreover, the plant compounds in these leafy greens have been linked with anti-cancer properties and may help prevent DNA and cell damage.

Magnificent Magnesium

These healthful magnesium foods can help those with high blood pressure, diabetes, and high blood sugar. Before trying a magnesium supplement (which should be done under the guidance of health professionals), use these foods with high magnesium to try and get enough magnesium from your dietary sources first. Dietary supplements are important when needed, but nothing quite beats getting all the nutrients you need from a well-balanced diet, including magnesium.

What Are the Best Muscle Recovery Foods?

Wondering what muscle recovery foods are good for prevention and relief of delayed onset muscle soreness? This comprehensive list of foods full of healthy fats, amino acids, and natural sugars will support your workout and recovery goals.

After starting a new workout, you’re in for some growing pains. Delayed onset muscle soreness or DOMS can affect anyone, from those new to working out to elite athletes incorporating different exercises into their routines. Whenever you push your muscles, either with unfamiliar exercises or longer durations, you’re creating microscopic tears to the muscles, which then cause stiffness, soreness, and pain. Are sore muscles a good sign? Yes, in a sense, because it means you’re using your muscles in new ways that will eventually lead to a better fitness profile. But don’t fret! Eating muscle recovery foods can help ease the discomfort and may even help decrease muscle soreness in the first place.

Using food as your method of recovery and prevention may truly be the best road to take. The other suggestions to help muscle recovery either take extra time or come with other risks, and none of them can get in front of DOMS before it starts. Getting a massage after every workout would be great, but do you have the time, the money? Rest and ice packs are perfectly reasonable options too, but it’s the rest that might bother you if you’re really excited about a new workout and seeing results. Do you really want to take a couple of days off after every workout to let your muscles recover? It might not be a bad idea, but with the right foods pre- and post-workout, it might not be necessary either.

The last refuge to treat the ache and pain of muscle soreness is to use painkillers. Whether it’s over the counter fare you’d take for any pains (a wincing headache for example, or to relieve menstrual cramps), or prescription painkillers meant for more serious pains (a wrenched back or dental surgery). And these pain killers come with health-compromising side effects that are best avoided.

So what can you eat that will make a difference? Here are some foods you might want to include on the menu on gym days.

 Muscle recovery foods for prevention and relief.

Muscle Recovery Foods

Whether for their protein content, iron content, anti-inflammatory properties, or amino acids, these foods can help your muscles heal faster.

Cottage Cheese

Cottage cheese has around 27 grams of protein per cup, and is often a regular food in the fitness community for those without any dietary restrictions surrounding milk products. In fact, the casein protein found in cottage cheese curds (as opposed to the whey protein found in watery milk) are often isolated and used as a workout protein supplement. As a slow-digesting protein, casein can help build and rebuild muscle while you sleep if it’s your last snack before bed.

The essential amino acid leucine is also present in cottage cheese, and comprises around 23% of the essential amino acids in muscle protein (the most abundant percentage of them all). Foods with leucine can help you build muscle by activating protein synthesis, and the faster you rebuild your muscle, the faster your muscle repair and workout recovery!

Eat it plain, or combine cottage cheese with some of the other recovery foods on this list to stack the benefits. Cottage cheese can even be used in baked goods and pancakes or included in protein shakes—don’t be afraid to get creative.

Sweet Potatoes

Adding sweet potatoes to your post-workout meal can help replenish your glycogen stores after a tough workout. Sweet potatoes are a great source of vitamin C and beta-carotene as well, and are loaded with fiber which helps to control appetite and maintain healthy digestion and build muscle.

Sweet potatoes can be baked whole in the oven or on a grill, cut into fries, spiced with cinnamon, or made savory with garlic powder and pepper. Enjoy them at the dinner table or on the go: a baked potato wrapped in foil can join you just about anywhere.

Baking Spices

Speaking of what you can put on sweet potatoes, it turns out some baking spices are good for post-workout recovery as well. Not so much in the form of gingerbread cookies or cinnamon rolls, but a study showed that cinnamon or ginger given to 60 trained young women (between the ages of 13 and 25) significantly reduced their muscle soreness post-exercise. If you’re already having a sweet potato, make it a little sweeter with some cinnamon, add it to oatmeal, or put some in your coffee for the extra boost.

Coffee

Did we just mention coffee? Good news: coffee’s on the list too. Research suggests that about 2 cups of caffeinated coffee can reduce post-workout pain by 48%, and another study showed that pairing caffeine with painkilling pharmaceuticals resulted in a 40% reduction of the drugs taken. If you do need pharmaceutical pain relief, maybe coffee can help you minimize just how much you take—caffeine is a much less dangerous stimulant than pain pills.

Turmeric

Another spice on the list, turmeric contains the compound curcumin, which is an anti-inflammatory and an antioxidant, and has been shown to be a proven and reliable pain reliever. Whether it’s helping you with delayed onset muscle soreness or pain from an injury (workout-related or otherwise), turmeric eases both pain and swelling by blocking chemical pain messengers and pro-inflammatory enzymes.

As with the other spices, it can be easily added to baked goods, to coffee, and to oatmeal. With its beautiful golden color, you can even make what’s called “golden milk” or a turmeric latte by combining 2 cups of warm cow’s or almond milk with 1 teaspoon of turmeric and another teaspoon of ginger, and then sip your muscle soreness away.

Oatmeal

Speaking of oatmeal (and isn’t it nice that so many of these ingredients can be easily combined?), it, too, can help relieve muscle soreness. This complex carb gives you a slow and steady release of sugar, along with iron needed to carry oxygen through your blood, and vitamin B1 (thiamin), which can reduce stress and improve alertness. This is why oatmeal is a great way to start the day, but since it also includes selenium, a mineral that protects cells from free-radical damage and lowers the potential for joint inflammation, it’s a great food for those in high-intensity workout training as well (like, up to Olympic level training).

Use oatmeal as a daily vehicle for other healthy ingredients, including the spices on this list, and enjoy its reliable benefits.

Bananas

Easily sliced into oatmeal, included in smoothies, or eaten alone, not only are bananas a healthy way to replace sweets (frozen and blended they can even make a delicious ice cream alternative), bananas are also a great way to get much-needed potassium. Research suggests potassium helps reduce muscle soreness and muscle cramps like the dreaded “Charley horse” spasm that contracts your muscle against your will and might not let up until it causes enough damage to last for days. A banana a day could keep the Charley horse away, and is particularly delicious (and helpful) when paired with its classic mate: peanut butter.

Peanut Butter

The healthy fats and protein found in nut butters like peanut or almond butter can help repair sore muscles. A reliable source of protein for muscle building, with fiber for blood pressure aid, vitamin E for antioxidant properties, and phytosterols for heart health, peanut butter offers up a ton of benefit and is easy to eat anywhere. Make a sandwich, use it to help bind together portable protein balls filled with other ingredients, add it into smoothies, or just eat it from the jar with a spoon (no one’s judging).

Nuts and Seeds

If you’re a fan of protein balls, then you’re well acquainted with nuts and seeds, which are great additions to these protein-rich foods. While providing essential omega-3 fatty acids to fight inflammation, various nuts and seeds can provide you protein for muscle protein synthesis, electrolytes for hydration, and zinc for an immune system boost. Something as simple as a baggie full of almonds, walnuts, pumpkin, and cashews can help maximize your muscles. Mixing in seeds (sunflower, chia, pumpkin) adds a healthy density that can curb your hunger and satisfy your appetite for longer. They’re small but powerful assets in quick muscle recovery.

Manuka Honey

This is not your grocery store honey in its little bear- or hive-shaped bottle. Manuka honey comes from the Manuka bush in New Zealand, with a milder flavor than that of bee honey and a much thicker texture. It’s anti-inflammatory and rich in the carbs needed to replenish glycogen stores and deliver protein to your muscles. Drizzle it over yogurt or stir it into tea to gain its benefits.

Green Tea

Green tea is particularly helpful for muscle recovery purposes. With anti-inflammatory antioxidants, it makes an excellent pre- or post-workout drink to prevent muscle damage related to exercise, and also helps you stay hydrated.

Cacao

Cacao has high levels of magnesium, antioxidants, and B-vitamins, which reduce exercise stress, balance electrolytes, and boost immunity and energy levels. The antioxidant flavanols in cacao also help up the production of nitric oxide in your body, which allows your blood vessel walls to relax, lowering blood pressure and promoting healthy blood flow. Adding cacao powder to your high-quality protein shakes or a glass of cow/almond/coconut milk post-workout will bring you its benefits.

Tart Cherries

Tart cherry juice has been shown to minimize post-run muscle pain, reduce muscle damage, and improve recovery time in professional athletes like lifters, according to the Journal of the International Society of Sports Nutrition. Enjoy tart cherry juice as a drink, or include the dried fruit as a part of your own muscle-building trail mix with the nuts and seeds discussed above. It’s not the only fruit or fruit juice you might include either. The nutrients in fruits like oranges, pineapples, and raspberries can also help speed up your recovery.

Salmon

Rich with anti-inflammatory omega-3 fats, muscle-building protein, and antioxidants, salmon is an extremely efficient post-workout food. Not an option if you are vegan or vegetarian, of course, but for the meat eaters among us, or those on the Paleo diet, salmon can specifically help prevent delayed onset muscle soreness, reduce inflammation, and provide you with an abundance of the protein needed for muscle growth. Eat this protein within 45 minutes after working out for maximum effect, either grilled, cooked up in salmon cakes, or raw in the form of sushi or sashimi. All of the above goes for tuna as well, by the way—reasons you might become a pescatarian.

Eggs

If you are an omnivore or ovo-vegetarian, eggs are great way to gain protein first thing in the morning, and an even more effective food to have immediately post-workout to help prevent DOMS. Like cottage cheese, eggs are a rich provider of leucine, and like salmon, eggs contain vitamin D (in their yolks). For your convenience, eggs can be boiled and brought along for immediate consumption after your training. Boil a dozen at the start of each week during your meal prep, and have an easy protein source in the palm of your hand every other day of the week.

Spinach

Did we really get all the way to the end of the list without a vegetable? So sorry! Let’s fix that with spinach. A powerhouse of antioxidants, not only can spinach help prevent diseases like heart disease and various cancers, but it also helps you recover quickly from intense exercise. Spinach’s nitrates help to strengthen your muscles, and its magnesium content helps maintain nerve function. Spinach helps to regulate your blood sugar (in case you worry about the spikes you might get from the sweeter items on this list), and can be added to many dinners, snuck into smoothies, or eaten on its own either raw or sautéed in olive oil.

Resist Damage and Recovery Quickly

These foods help with recovery from DOMS and reduce the amount of soreness you get in the first place by providing your body with the proteins and nutrients it craves when you’re working out to the best of your ability.

A quick note before you go. In your quest for pain-free muscles, you’ll want to avoid:

  • Refined sugar: Just one sugary soda a day can increase your inflammatory markers, as can white bread and other products with refined sugar. Natural sugars don’t bring that kind of adverse effect, so get your sugar from whole foods instead.
  • Alcohol: The dehydration caused by alcohol requires its own special recovery, and will deplete many of your vitamins (especially B vitamins). Some research suggests that alcohol can interfere with how your body breaks down lactic acid, which would increase muscle soreness. If you’re on a mission to build muscle, it’s best to avoid alcohol.

If you’re eating pretty well and avoiding what you shouldn’t eat, but still find muscle soreness a burden after working out, there is always the option to supplement.

What is the best supplement for muscle recovery? Evidence shows that getting all your body’s essential amino acids in balance will help specifically with muscle sprains and pulls, so when supplementing, just make sure you cover the waterfront (rather than choosing one or two essentials and neglecting the rest). Other than that, a diverse diet can be had in choosing natural preventions and remedies for healthy muscle recovery.

Should You Build a Personalized Psoriasis Diet Plan?

While doctors have yet to identify a clear connection between diet and psoriasis symptoms, many people with the condition find that consuming certain foods increases or decreases flare-ups. Learn more about how making better dietary choices can result in psoriasis relief with the psoriasis diet.

Psoriasis, a chronic autoimmune skin disease, develops when the immune system mistakenly attacks healthy skin cells, resulting in a faster rate of cell production. Because the body can’t get shed the excess skin cells quickly enough, they build up, resulting in patches of swollen, red skin. Most common in people between the ages of 15 and 35, psoriasis can be an unpleasant and inconvenient condition. While researchers have yet to find concrete scientific evidence in favor of one specific psoriasis diet, Dr. Paul Yamauchi of the Dermatology Institute and Skin Care Center in Santa Monica, California believes that it can be valuable for individuals with psoriasis to explore whether consuming certain foods increases or decreases flare-ups. Learn more about how making better dietary choices can be part of an overall psoriasis treatment plan.

Building a Personalized Psoriasis Diet Plan

Treating psoriasis can be a challenge. Different medications work for different patients, and sometimes, patients stop responding to previously effective treatments. Many find that complementary therapies and lifestyle changes are an important part of a comprehensive approach to minimizing psoriasis symptoms. Though studies have not shown a clear, consistent connection between diet and symptoms of psoriasis, strong anecdotal reports indicate that the foods someone eats—or doesn’t eat—influence the frequency and severity of their psoriasis outbreaks.

What Scientific Evidence Shows About Psoriasis and Diet

Perhaps the most compelling data on the link between psoriasis and diet comes from a 2017 dietary behavioral study published in Dermatology Therapies. The goal of the study was to examine how dietary habits and interventions adopted by psoriasis patients impacted their skin. To do so, the authors administered a 61-question survey to members of the National Psoriasis Foundation. They received 1,206 responses.

Based on those responses, these foods commonly trigger psoriasis flare-ups:

  • Dairy
  • Gluten
  • Sugar
  • Tomatoes
  • Alcohol

A smaller, but still significant, number of respondents mentioned that eggs, meat, processed foods, and spicy foods caused their psoriasis symptoms to intensify.

In terms of dietary approaches that help minimize symptoms, several options appeared frequently:

  • Gluten free
  • Low carbohydrate, high protein
  • Mediterranean
  • Vegetarian

Respondents also mentioned some specific food groups that they found helped to improve their psoriasis symptoms, including:

  • Fruits
  • Vegetables
  • Fish

Furthermore, the survey showed that 69% percent of respondents who adopted a psoriasis diet plan experienced weight loss, which scientific evidence shows can be a key part of relieving symptoms of psoriasis for overweight patients.

Learn more about how making better dietary choices can result in psoriasis relief with the psoriasis diet.

6 Foods Known to Trigger Psoriasis Flare-Ups

Removing certain foods and beverages from your diet can have a positive effect on psoriasis symptoms. Because psoriasis is an inflammatory disease, many of the dietary changes that can help you avoid flare-ups fall under the the general guidelines for an anti-inflammatory diet.

Individual bodies have varying responses to different types of food, so the best way to determine which foods trigger psoriasis flare-ups will be to experiment with eliminating one food group at a time and see how that impacts your symptoms. Here are six foods you may want to avoid.

1. Dairy

As mentioned above, psoriasis is an inflammatory condition, and research has found that dairy products—including milk and egg yolks—can increase inflammation levels in the body. Plus, anecdotal reports indicate that cutting back on dairy consumption can reduce symptoms of psoriasis.

If you do choose to include dairy in your diet, registered dietician Heather Mangieri, a spokesperson for the Academy of Nutrition and Dietetics, recommends fat-free, 1% fat, or low-fat milk, cheese, and other dairy products.

2. Gluten

According to a study published in the Journal of the European Academy of Dermatology and Venereology, psoriasis patients have higher levels of antibodies linked to gluten sensitivity.

Gluten, a type of protein found in grains such as wheat, barley, and rye, hangs out in breads and pasta as well as other less-expected products such as processed meats and sauces. Following a gluten-free diet requires careful label reading, though as its popularity has increased in recent years, it’s become easier to find designated gluten-free products.

Keep in mind, too, that eliminating gluten doesn’t have to mean giving up baked goods and other foods that contain flour. You’ll simply have to seek out those made with alternative flours.

3. Sugar

Excess sugar consumption not only promotes inflammation, but is also a major factor behind weight gain. Individuals with psoriasis should exercise extra caution when it comes to weight gain, which can worsen symptoms of their skin condition. Plus, psoriasis raises your risk of heart disease, making it important to steer clear of other additional risk factors such as being overweight.

As with avoiding gluten, staying away from added sugar will mean paying close attention to the labels of any packaged foods you eat.

4. Tomatoes

Tomatoes belong to the nightshade family, which some individuals find trigger psoriasis outbreaks. Other members of the nightshade family include white potatoes, eggplant, and peppers.

Though researchers have not found a clear explanation for why tomatoes or other nightshade vegetables would worsen symptoms of psoriasis, it may be beneficial to try eliminating them one by one and noting the effect (if any) on your skin.

5. Red Meat

Studies show that red meat, like dairy, can elevate inflammation levels. This, in turn, can have a deleterious effect on psoriasis symptoms, and some individuals with psoriasis report that cutting out or cutting back on red meat improves their condition.

Additionally, fatty red meats can make you more likely to develop heart disease, and since individuals with psoriasis already have a higher risk of developing cardiovascular diseases, it’s vital to make heart-healthy choices a priority.

If you’re not ready to commit to a vegetarian diet, choose lean protein options like white-meat chicken and turkey. And if you do occasionally eat red meat, opt for less fatty cuts like flank steak or sirloin.

6. Alcohol

One of the most common psoriasis triggers, alcohol can both increase inflammation and interfere with psoriasis medications.

Some studies have found a connection between alcohol and psoriasis flare-ups. It appears that alcohol dilates the blood vessels, allowing white blood cells called T cells and other compounds found in the blood greater access to the skin, which heightens the inflammatory response that underlies psoriasis outbreaks. Alcohol also causes dehydration. Both these effects can cause psoriasis symptoms to worsen.

As if that’s not reason enough to exercise great caution when it comes to alcohol, drinking can also lessen the efficacy of psoriasis medications. It can even be dangerous to combine with certain drugs, including methotrexate.

If you’re struggling to control symptoms of psoriasis, you should certainly consider decreasing your alcohol consumption or ceasing to consume it altogether.

6 Foods That Can Help Control Symptoms of Psoriasis

Just as certain foods can contribute to psoriasis flare-ups, others may help control psoriasis symptoms. Studies have shown that specific nutrients can be beneficial for individuals with psoriasis, including antioxidants, vitamin A, vitamin C, vitamin D, vitamin E, beta-carotene, and selenium. An increased intake of the following foods can reportedly led to fewer flare-ups for psoriasis patients.

1. Fruits

Fruits loaded with vitamin A have been shown to improve the overall health of your skin, which has clear benefits for individuals with psoriasis. Some especially rich sources of vitamin A include:

  • Cantaloupe
  • Mango
  • Watermelon

Other fruits with notable healthful properties relevant to the treatment of psoriasis include blueberries, which contain tons of vitamin C along with manganese and fiber, and strawberries and figs, which have impressive anti-inflammatory properties.

2. Vegetables

As with the preceding category, many of the benefits here come from the anti-inflammatory effects of vegetables such as:

  • Carrots
  • Sweet potatoes
  • Broccoli

Since all types of psoriasis involve inflammation, eating a diet high in fruits and vegetables can reduce symptoms.

Boosting your intake of vitamin D can also be a key part of psoriasis treatment. In fact, during the 1930s, doctors prescribed high oral doses of vitamin D, though that approach has fallen out of favor due to the accompanying side effects. A better option is to focus on vitamin D-rich foods, like dark, leafy greens and mushrooms.

3. Fish

It’s a well-known fact that omega-3 fatty acids, a type of essential fatty acid found in some kinds of fish, can lower inflammation. Plus, according to the American Heart Association, eating fatty fish at least 2 times per week can lower your risk of heart disease.

Some good options include:

  • Albacore tuna
  • Mackerel
  • Salmon
  • Herring
  • Sardines
  • Lake trout

Given those dual benefits, individuals with psoriasis should aim to eat at least two servings of omega-3 fatty acid-laden fish weekly.

4. Seeds, Nuts, and Other Plant-Based Fat Sources

If you prefer to stick to a plant-based diet, it’s still possible to provide your body with plenty of omega-3 fatty acids.

Flaxseeds and pumpkin seeds are remarkably good sources of these essential fatty acids, as are walnuts. Just 1/4 of a cup of walnuts can provide more than 100% of your recommended daily allowance for omega-3s.

Other heart-healthy options for plant-based fats include olive oil, coconut oil, and avocados.

5. Legumes

Eating high-fiber foods, like legumes, has been linked with lower inflammation levels and better regulation of blood sugar. Since legumes also contain antioxidants, they’re an extra-desirable source of fiber for psoriasis patients.

According to a 2015 study, adopting a diet that prioritizes the consumption of legumes can lower markers of inflammation such as CRP levels as well as decrease PASI scores (a measure of the severity of psoriasis).

6. Herbs and Spices

Some psoriasis patients find that specific herbs and spices can reduce symptoms of the skin condition. Some herbs have a long history of use as anti-inflammatory aids and immune system boosters, such as:

  • Oregano
  • Thyme
  • Sage
  • Ginger
  • Turmeric
  • Evening primrose
  • Milk thistle

While some items on that list can be incorporated into your cooking, others are best taken in the form of herbal supplements. In order to take a medically significant amount, supplements may be the best option no matter what.

If you’re working around dietary restrictions, or simply need more support when it comes to managing your psoriasis symptoms, you may wish to try dietary supplements that contain nutrients with anti-inflammatory properties and other helpful effects, such as:

  • Fish oil
  • Turmeric capsules
  • Evening primrose oil
  • Milk thistle capsules
  • Vitamins A, B, C, D, and E

Because some studies have shown that psoriasis patients who are overweight or obese suffer more flare-ups, it’s common for health care professionals to recommend taking steps to reach or maintain an optimal weight for your body.

When it comes to weight loss, as well as minimizing the physical and mental toll of psoriasis, it can be tempting to try a fad or extreme diet. However, doing so can rob your body of the nutrients necessary for healthy living. If you decide to make major alterations to your diet, you may wish to consult with a doctor or an expert in nutrition to ensure that you won’t be causing harm while trying to heal yourself.

How to Heal Gastritis: Causes, Symptoms, Treatment

A general term, gastritis refers to a group of conditions that result in inflammation of the stomach lining. With knowledge of the various causes, symptoms, and available treatments, it’s possible to take control of the situation and both treat and heal gastritis.

Gastritis is a condition that leads to inflammation of the stomach lining. Episodes of acute gastritis may occur suddenly and last only a short time, while chronic gastritis may last weeks, months, or even years. While most cases of gastritis aren’t serious, the condition can occasionally lead to complications, including peptic ulcers and even stomach cancer. But with knowledge of the various causes, symptoms, and available treatments, it’s possible to take control of the situation and both treat and heal gastritis.

Causes of Gastritis

Gastritis can be caused by a number of factors, including damage to the lining of the stomach due to bacteria or viruses or thinning due to age. But by far, the majority of cases are caused by a type of bacteria known as Helicobacter pylori, or H pylori for short.

In fact, according to the Centers for Disease Control and Prevention (CDC), approximately two-thirds of the world’s population suffers from H pylori infection. Additional risk factors associated with gastritis include:

  • Crohn’s disease
  • Sarcoidosis
  • Autoimmune disorders
  • Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs)
  • Heavy alcohol use
  • Stress
  • Bile reflux

Signs, Symptoms, and Potential Complications of Gastritis

Interestingly, many people with gastritis never have any symptoms. In addition, people who are infected with H pylori in childhood may not have any symptoms until they reach adulthood. However, if gastritis symptoms are present, they may include:

  • Upper abdominal pain or burning
  • Nausea
  • Vomiting
  • Indigestion
  • Loss of appetite
  • Upper abdominal fullness after eating

Symptoms of gastritis may be mild or severe and, if left untreated, can sometimes result in serious complications. Some of these include:

  • Peptic ulcers: Both NSAIDs and H pylori increase the risk of developing duodenal and stomach ulcers.
  • Atrophic gastritis: A complication especially of chronic gastritis, atrophic gastritis leads to destruction of the stomach’s mucosa and can develop into gastric cancer.
  • Pernicious anemia: Gastritis caused by autoimmune conditions can lead to loss of the stomach cells that help the body absorb vitamin B12, which results in impaired production of red blood cells.

If your symptoms don’t improve or worsen or you develop any shortness of breath, dizziness, weakness, vomiting with blood, blood in the stool, or black, tarry stool, see your health care provider right away. These are all symptoms of bleeding in the stomach and require immediate medical attention.

Tips to improve gastritis

Diagnosing Gastritis

While your health care provider will probably suspect gastritis after speaking with you about your medical history and conducting a physical exam, they may also choose to perform additional tests to determine the exact cause and help guide treatment. These tests may include:

  • H pylori testing: H pylori bacteria can be detected using breath, blood, or stool tests. Your health care provider may choose any of these, though the fecal antigen test has been found to be the most accurate.
  • Upper gastrointestinal (GI) series: To perform an upper GI series, you’ll be asked to drink a chalky powder (barium) mixed with water and then undergo an X-ray. The barium coats your esophagus, stomach, and small intestine and absorbs the X-rays, making the organs of your upper digestive tract easier to see.
  • Endoscopy: An endoscopy uses a flexible tube with a lens, passed down the throat, to identify signs of inflammation in the esophagus, stomach, and small intestine. If any abnormalities are found, biopsies (tissue samples) may be taken for laboratory analysis.

Treatment to Heal Gastritis

Once the diagnosis of gastritis has been confirmed, treatment will be tailored to the specific cause, though therapy should address any symptoms that are present as well.

In the case of pernicious anemia resulting from atrophic gastritis, B12 injections may be administered to help prevent complications of B12 deficiency.

Symptomatic treatment may also be provided in the form of medications designed to decrease the level of acid produced by the stomach, thereby helping to promote healing of the inflamed stomach lining. These types of medications include proton pump inhibitors (PPIs), H2 blockers, and antacids, such as:

  • Omeprazole (Prilosec)
  • Esomeprazole (Nexium)
  • Ranitidine (Zantac)
  • Famotidine (Pepcid)
  • Alka-Seltzer
  • Maalox

When addressing the cause of gastritis, treatment may be as simple as removing the offending agent, such as alcohol, or, in the case of NSAIDs, recommending a dose reduction or change to another type of medication.

If you’re found to have H pylori infection, you’ll be treated with antibiotics to kill the bacteria and decrease your risk of developing complications such as peptic ulcer disease and gastric cancer. Several natural remedies have also been shown to be beneficial in the treatment of H pylori:

  • ProbioticsAccording to a study published in Clinical Microbiology Reviews, probiotics may be helpful in treating H pylori due to their activation of the immune system and direct competition with the pathogen.
  • Green teaStudies have shown that the anti-inflammatory properties of green tea, along with its lower levels of caffeine, may reduce the risk of developing gastritis by 40%.
  • Broccoli sprouts: A study found that daily intake of broccoli sprouts for 2 months reduces H pylori colonization in mice and decreases the risk of complications in both mice and humans.
  • Honey: A study found that honey decreases stomach acid production and aids in the healing of the stomach lining.
  • Nigella sativa (black seed): A study found that a mixture of black seed and honey was effective in treating both H pylori infection and dyspepsia.

While gastritis caused by H pylori, NSAIDs, or alcohol may be rather easily treated with the use of antibiotics (in the case of H pylori) or withdrawal of the offending agent (in the case of NSAIDs and alcohol), the treatment of gastritis resulting from other causes may be more complex. Cases resulting from stress or autoimmune disorders, for example, may benefit from equal parts healing and therapeutic prevention.

The Best Gastritis Diet

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), research has not been able to find a significant connection between a person’s diet and nutritional status and the development or prevention of gastritis.

However, the Mayo Clinic advises several changes to the diets of people suffering from gastritis. These include eating frequent, small meals and avoiding fried, fatty, acidic, or spicy foods.

Other sources suggest that foods known for their anti-inflammatory properties and ability to support immune and digestive system health may be helpful in fighting both the underlying causes and inflammation that characterize gastritis.

When choosing foods to aid in recovery from gastritis and help prevent its return, look for foods high in fiber, lean protein, antioxidants, probiotics, and omega-3 fatty acids. And be sure to avoid substances that irritate your sensitive stomach lining, such as carbonated beverages, coffee, and processed foods.

Tips to improve gastritis

Amino Acids for Gastritis

There’s also a growing body of evidence indicating that the use of certain supplemental amino acids may be beneficial in the treatment of gastritis.

For example, studies have shown that a combination of zinc and carnosine peptide—a substance derived from the amino acids beta-alanine and histidine—is effective against H pylori and has the ability to repair the stomach’s damaged mucosal lining. One study also found that these effects were perfectly achievable with the use of over-the-counter zinc carnosine supplements.

Another study found that the amino acid N-acetylcysteine (NAC) leads to improvements in both symptomatology and endoscopic findings in patients with chronic atrophic gastritis.

In addition, a study in the Journal of Nutrition found that the amino acid glutamine has the ability to decrease the inflammation and mucosal abnormalities associated with H pylori infection.

The pain and discomfort of gastritis, when they occur, are never pleasant and shouldn’t be ignored. But with appropriate treatment and the help of your health care provider—who can provide you with tips on everything from reducing stress to eradicating H pylori and supporting the body’s healing process with proper nutrition—symptoms can be alleviated and healing achieved.

Coping with Anxiety: Types, Symptoms and Treatments

While it’s perfectly normal to feel a little nervous about that big date or upcoming presentation at work, chronic anxiety can have a negative effect on your life. If you’re suffering from anxiety attacks or persistent feelings of dread, you might have an anxiety disorder. Here are some tips for coping with anxiety.

Everyone gets anxious now and then. And while it’s perfectly normal to feel a little nervous about that big date or upcoming presentation at work, chronic, excessive worry that invades your everyday life can have a negative effect on your physical and mental health. So if you’re suffering from anxious thoughts, a general sense of unease, or even full-blown panic attacks, read on to discover important tips for coping with anxiety and improving your well-being and quality of life.

What Is Anxiety?

Occasional anxiety is a normal, even healthy part of life. It can heighten your senses and provide motivation in stressful situations. It can even help save your life when a fight-or-flight situation arises. But when anxiety either doesn’t go away or gets worse with time, it begins to color your entire life and can make even the most basic tasks seem impossible.

When this happens, it becomes what’s known as an anxiety disorder. In fact, anxiety disorders are the most common of all psychiatric conditions, affecting nearly 40 million people in the United States each year. However, determining who will develop an anxiety disorder and who won’t isn’t a simple task. That’s because anxiety is a complex condition that’s influenced by many different factors. Some of these include:

  • Family history: People with a history of anxiety in the family may have a genetic predisposition toward developing the condition, though not everyone with a family history will develop anxiety.
  • Personality traits: Studies have shown that children with certain traits, including perfectionism, low self-esteem, and control issues, have a greater chance of developing anxiety.
  • Stressful events: People who experienced trauma or abuse as a child are more likely to suffer from anxiety. Traumatic events experienced as an adult may also predispose someone to developing an anxiety disorder.
  • Health problems: People dealing with chronic medical conditions, including diabetes, chronic pain, and heart disease, are more at risk of having anxiety. Anxiety may also be a sign of certain medical problems, as in the case of hyperthyroidism, certain tumors, and drug and alcohol withdrawal.
  • Mental health conditions: People with coexisting mental illnesses like depression often experience anxiety as well.

Types of Anxiety Disorders

While there are many different forms of anxiety, according to the National Institutes of Mental Health (NIMH), the five major types are:

  • Generalized anxiety disorder (GAD): This disorder involves chronic feelings of worry and tension that interfere with a person’s ability to perform daily activities or enjoy life.
  • Obsessive-compulsive disorder (OCD): This is a type of anxiety disorder in which sufferers experience recurrent, unwanted thoughts and sometimes repetitive, compulsive behaviors, such as handwashing, cleaning, or counting. These rituals provide temporary relief from obsessive negative thoughts, and levels of anxiety increase when they’re not performed.
  • Panic disorder: This is an extreme form of anxiety in which individuals suffer repeated episodes of intense fear, or panic attacks. These anxiety attacks often involve physical symptoms, including chest pain—which may further increase the sense of panic when interpreted as a heart attack—shortness of breath, and dizziness.
  • Post-traumatic stress disorder (PTSD): This form of anxiety may arise after living through a traumatic experience, such as childhood abuse, a serious accident, or combat, and can lead to recurrent unpleasant symptoms like nightmares, flashbacks, insomnia, and even violent outbursts.
  • Social anxiety disorder: This type of anxiety disorder is also known as social phobia and is characterized by avoidance of social situations due to feelings of fear and excessive self-consciousness. This type of anxiety can be limited to one type of activity, like public speaking or eating in front of other people, or occur any time contact with other people is necessary. An estimated 7% of Americans experience social anxiety disorder.

Symptoms of Anxiety

Anxiety isn’t a subtle condition, and when you have it, you tend to know it. Whether it’s a general sense of being ill at ease or the hyperventilation and palpitations that can accompany a panic attack, anxiety lets you know it’s there. But anxiety can also mess with your head, causing you to throw logic out the window and think something positively dreadful is either happening right now or going to happen in a very short time.

If you’ve ever had anxiety, you’re probably familiar with this worry and self-doubt. But because anxiety can throw all sorts of unexpected things your way, it’s sometimes calming just being aware of the different types of symptoms that might arise. With that in mind, we offer the following list of symptoms often associated with anxiety and panic.

Feelings of nervousness and tension Insomnia
Overwhelming sense of panic or doom Frequent urination
Shortness of breath or hyperventilation Sense of detachment or unreality
Fear of losing your mind Hot flashes or chills
Palpitations or dizziness Fuzzy thinking or brain fog
Sweating or trembling Tunnel vision
Muscle pain and twitching Excessive worry
Abdominal pain, nausea, or diarrhea Desire to avoid anxiety triggers
Loss of appetite or overeating Feelings of exhaustion or weakness
Numbness or tingling sensations Difficulty concentrating or focusing on tasks

Coping with Anxiety: Treatments and Strategies

Unfortunately, no single treatment for anxiety works for everyone. However, there’s a host of both conventional and complementary and alternative treatments available for people suffering from anxiety disorders, so with a little patience, everyone should be able to find the therapy that works best for them.

Before getting into the different types of complementary and alternative treatments, let’s first take a look at the more well-known types of therapy for anxiety—medication and psychotherapy.

Medication

Various medications are available for treating anxiety. If you and your health care provider feel your symptoms warrant medication, one may be chosen based on the severity of your symptoms, the type of anxiety disorder you have, and whether you also have other physical or mental health issues. Some of the more common options are:

  • Antidepressants: Certain antidepressants have been found to be effective in treating anxiety disorders, especially selective serotonin reuptake inhibitors (SSRIs), such as escitalopram (Lexapro) and paroxetine (Paxil), and selective norepinephrine reuptake inhibitors (SNRIs), including duloxetine (Cymbalta) and venlafaxine (Effexor XR).
  • Benzodiazepines: While benzodiazepines (Xanax, Valium, Ativan) are widely used in the treatment of anxiety disorders, they carry a high risk of dependence with long-term use.
  • Buspirone: The anti-anxiety medication buspirone (BuSpar, Vanspar) has been shown to be effective in treating anxiety and has the added plus of carrying a low risk of dependence.

Psychotherapy

Perhaps the most well-known form of psychotherapy is counseling. This tried and true approach to treating anxiety disorders involves talking with a health care provider to address specific issues and develop strategies for coping with anxiety. Unlike other forms of psychotherapy, however, counseling is generally considered a short-term approach. Several longer term methods of psychotherapy are available also. These include:

  • Cognitive behavioral therapy (CBT): CBT is one of the most effective forms of therapy for people suffering from anxiety. This generally short-term treatment is designed to address ongoing problems, find more effective coping strategies, and develop new ways of processing feelings, thoughts, and behaviors. CBT can also help people who’ve experienced traumatic events process and reframe the experience.
  • Eye movement desensitization reprocessing therapy (EMDR): One of the newer forms of psychotherapy, EMDR has been proven effective for a range of anxiety disorders. Based on the observation that certain eye movements can reduce the intensity of disturbing thoughts, EMDR is designed to reduce the impact of these thoughts by utilizing specific eye movements while focusing on particular traumatic events or memories.
  • Acceptance and commitment therapy (ACT): This type of psychotherapy has also been used successfully to treat a range of anxiety disorders. ACT involves learning to stop fighting and accept particular traits or emotions, recognizing that feelings are merely passing sensations, and then choosing the direction you most want to go and taking action to engage in behaviors that will move you toward that goal.

While it’s perfectly normal to feel a little nervous about that big date or upcoming presentation at work, chronic anxiety can have a negative effect on your life. If you’re suffering from anxiety attacks or persistent feelings of dread, you might have an anxiety disorder. Here are some tips for coping with anxiety.

Complementary and Alternative Therapies

In addition to the more conventional therapies, a number of complementary and alternative treatments have shown efficacy in treating anxiety. What makes these therapies especially useful is that they not only can be used in conjunction with more traditional forms of treatment in the short term, but they can also be incorporated as a series of lifestyle changes over the long term to help prevent the recurrence of anxiety in the future.

Relaxation Techniques

The opposite of the fight-or-flight response of anxiety is the so-called relaxation response. Practicing some of these simple techniques to elicit that response can be very helpful for people suffering from anxiety.

  • Deep breathing exercises: Taking a series of slow, deep breaths while focusing on nothing but your breathing can help disengage your mind from anxious thoughts.
  • Body scan: This technique involves a few minutes of deep breathing, followed by progressive muscle relaxation, focusing on one part of the body at a time and mentally releasing any tension.
  • Guided imagery: This technique involves imagining yourself immersed in a soothing place or experience. Practicing this approach can help create feelings of relaxation and improve focus.
  • Mindfulness meditation: This form of meditation involves focusing on the breath while bringing attention to the present moment, gently drawing the attention back to the present each time the mind drifts to thoughts of the past or future.
  • Tai chi, yogaand qigong: All three of these ancient practices combine rhythmic breathing with flowing movements and specific postures and have been proven to decrease anxiety, help manage stress, and improve flexibility and balance.
  • Biofeedback: This relaxation technique uses sensors to provide feedback, helping you learn to control certain bodily functions and thus reduce unwanted symptoms.

Emotional Freedom Technique

The emotional freedom technique, or EFT, is a method that involves tapping specific acupressure points on the body while reciting certain phrases. Although EFT is a relatively new method for treating anxiety, at least one study has already found it effective in reducing symptoms.

Aromatherapy

The use of aromatherapy—essential oils from plants for therapeutic purposes—has long been touted for treating anxiety, and its effectiveness has been demonstrated in several studies.

For example, one study found that aromatherapy was effective in reducing anxiety in patients awaiting surgery, while another found that rose water was useful in reducing anxiety in hemodialysis patients. And yet another study found that lavender essential oil demonstrated many of the benefits of anxiolytics without any of the harmful side effects.

Additional essential oils shown to have relaxing effects include:

  • Vetiver
  • Ylang ylang
  • Bergamot
  • Clary sage

Diet and Nutrition

Studies have shown that eating a diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids and low in processed foods, sugar, and caffeine can have a tremendous effect on your state of mind. Moreover, studies have shown a link between the deterioration of the Western diet and increasing rates of mental health disorders.

In fact, a study from 2008 not only emphasizes the importance of nutritional therapy in treating mental health conditions but also references almost 30 additional studies that have found a link between nutrient deficiencies and mental illness.

Some of the nutrients found to be associated with mental health conditions include:

  • Omega-3 fatty acids
  • B vitamins
  • Magnesium
  • Vitamin C
  • Lecithin
  • Amino acids

Several amino acids, including gamma-aminobutyric acid (GABA), tryptophan, and 5-hydroxytryptophan (5-HTP), have been shown to be beneficial in treating anxiety.

For instance, GABA is an inhibitory neurotransmitter that helps induce a state of relaxation, and tryptophan and 5-HTP are both precursors of serotonin, low levels of which have been linked to both anxiety and depression. In addition, the amino acid L-theanine, which can be found in green tea, helps reduce anxiety by blocking excitatory stimuli at the brain’s glutamate receptors and by stimulating production of GABA.

A balanced amino acid supplement that emphasizes these particular substances may help provide much needed support for people suffering from anxiety disorders, including helping them get enough sleep, which is crucial for getting symptoms under control.

Finally, perhaps one of the most powerful ways of coping with anxiety is learning not to fear it. This is easier said than done, of course. But the cycle of anxiety and panic can become a self-perpetuating one as a person begins to fear the fear.

What do we mean by this?

The symptoms of a panic attack can be so severe that one begins to fear the very possibility of having one. This fear in itself can trigger another attack until they start happening seemingly out of the blue. And pretty soon, they become so crippling that a person becomes more and more housebound until they’re literally being held hostage by their anxiety.

But when it comes to anxiety, knowledge really is power, and the best way to start combating this vicious cycle is by defusing some of the fear by learning everything one can about anxiety. Then comes the scary part—accepting that to get through it, you must face it.

You see, anxiety is like a bully. If you let it have its way, it’ll just take more from you the next time and the next until you wake up one day to find you’re living a shadow of a life.

So when anxiety rears its ugly head, try not to run from it. Like exercise, it won’t be easy at first, but the more you’re able to accept the fear and sit with it until it passes—and it will pass—the looser its hold on you will be and the more you’ll be free to live your life as you were always meant to.

Of course, if you’re experiencing symptoms of severe anxiety and don’t feel capable of going it alone, don’t hesitate to speak with a health professional. They can help get you through the current crisis and guide you toward the therapy or therapies that work best for you.

6 Tips for Preventing Heart Disease

You do not have the power to change your family history and genetics, but you can take steps to reduce the risk of heart disease by adopting a healthy lifestyle. Anyone at any age can follow these simple tips for preventing heart disease.

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). How to prevent heart disease? Some risk factors are connected to family history and genetics, but others depend on your conscious choices and lifestyle. You do not have the power to change your family history and genetics, but you can take steps to reduce the risk of heart disease by adopting a healthy lifestyle. Anyone at any age can follow these simple tips for preventing heart disease.

1. Do Not Smoke (or Quit)

Smoke is one of the leading causes of heart disease. It creates a buildup of plaque, which eventually blocks the arteries. Smoke reduces the amount of good cholesterol (HDL) in your blood and raises blood pressure—the carbon monoxide in smoke displaces some of the oxygen in your blood, which dangerously elevates blood pressure and heart rate because your heart has to work doubly hard to supply enough oxygen. High blood pressure greatly increases your risk for heart failure and kidney disease due to the burden it places on the heart and kidneys. And the chemicals in nicotine and tobacco can damage your blood vessels.

If you are not a smoker, you should avoid getting close to people when they smoke because secondhand smoke can affect your health. If you’re a women who smokes and takes birth control pills you are at an even higher risk of having a heart attack due to blood clots.

It is not easy to quit smoking, but the gains are swift. Your risk of coronary heart disease goes down dramatically in as little as a year after quitting, and it drops almost to that of a nonsmoker in about 15 years.

2. Follow a Heart-Healthy Diet

Nutrition and diet play key roles in preventing heart disease. A diet high in raw fruits and vegetables, whole grains, and omega-3 fatty acids is ideal. High in heart-healthy olive oil, the Mediterranean diet is an excellent option to reduce the risk of heart disease.

The nutrients contained in fruits and vegetables help prevent cardiovascular disease. Vegetables and fruits are rich in vitamins and minerals, and low in calories and high in dietary fiber.

Whole grains are healthier than refined grain products because they contain fiber and other nutrients that regulate blood pressure and heart health.

When it comes to healthy eating, lean meat, poultry, fish, low-fat dairy products, and eggs are the best sources of protein because they contain all the essential amino acids that your body needs to perform most biological processes. Salmon, mackerel, and herring are also rich in omega-3 fatty acids that have been shown to lower blood fats called triglycerides, high levels of which can increase your risk of heart disease. Other great sources of omega-3s include flaxseed, chia seeds, walnuts, and soybeans.

Legumes, beans, peas and lentils also contain protein, but they do not have all the essential amino acids. If you are vegetarian or vegan, or you need to lower your meat consumption, particularly red meat, due to heart-health risks, we recommend that you take a supplement to make sure you get all the amino acids that your body needs to thrive.

Read the labels when you go grocery shopping and choose products that are low in saturated fat, trans fats, and sodium. Saturated and trans fats raise the level of blood cholesterol and increase the risk of heart disease—and sodium can contribute to high blood pressure. Finally, keep an eye on how much alcohol you drink, and consume in moderation.

3. Exercise Regularly

Exercising regularly can reduce your cardiovascular risk. Physical activity is essential to help you control your body weight and reduce the risk of developing chronic issues that may affect your heart, such as high blood pressure, high cholesterol, and diabetes.

Paying attention to weight gain and measuring your body mass index (BMI) is a good way to make sure your health parameters, such as cholesterol and blood sugar levels are on track. BMIs over 25 are typically associated with a higher risk of metabolic syndrome and cardiovascular disease.

For both weight loss and weight maintenance, walking at a brisk pace, for about 30 minutes on most days of the week, is an excellent habit to cultivate. The CDC recommends 2 hours and 30 minutes of moderate-intensity aerobic activity every week and full-body strength/resistance training on two or more days a week.

If you’re just too busy to dedicate a chunk of your day to exercise, then three 10-minute sessions on most days of the week can make a difference. Activities such as gardening, housekeeping, taking the stairs, and walking the dog count as movement and can help you achieve or keep a healthy weight. Try to increase the intensity, duration, and frequency of your workouts to achieve more benefits.

4. Manage Stress

There is a link between stress and heart disease. Stress can trigger the release of the hormone cortisol, which can weaken the cardiovascular and immune systems. If stress becomes chronic, the heart may have to work harder to pump the blood and heart disease may occur.

We all experience stress at different levels and at different times in our lives, and it is essential to know how to manage it. Some people tend to overeat, drink, or smoke to cope with stress, but these habits are detrimental in the long run.

Physical activity and exercise can reduce stress, as can meditation and other breathing techniques. Life gets busy, but family and friends can help you maintain a healthy and balanced lifestyle. Spend quality time with them as often as you can.

Sleep plays a key role in stress management. Set a sleep schedule and stick to it by going to bed and waking up at the same times each day. Experts recommend sleeping at least 7 to 8 hours a night.

5. Control Blood Pressure

High blood pressure can cause stress to the cardiovascular system and lead to heart disease. Because high blood pressure can trigger heart disease, the American Heart Association recommends that you get a blood pressure test at least once every 2 years starting at age 18. If you are age 40 or older, or you are between the ages of 18 and 39 with a risk of hypertension, an annual high blood pressure test is the best way to keep things in check.

You can lower your blood pressure through diet and amino acid therapy, exercise, weight management, stress management, avoiding smoke, and limiting salt intake and alcohol consumption. If you have high blood pressure, work closely with your doctor, monitor your blood pressure on a regular basis, follow the directions on any medications you are prescribed, and make appropriate lifestyle changes.

6. Check Cholesterol Levels

Once every 5 years add a cholesterol level test to the list of your check-ups, starting at age 18. If you have other risk factors, such as family history or genetics, your cholesterol level might already be high at a young age—a cholesterol test early in life can help you become a healthier adult. When cholesterol builds up in your arteries it greatly increases your risk of coronary artery disease and heart attack.

Since cholesterol is connected to diabetes, and diabetes can cause heart disease, a test for diabetes can help in heart disease prevention. Per American Diabetes Association guidelines, if your weight is normal and you aren’t at an increased risk for heart disease, start screening at age 45. Your doctor may suggest a screening early in life if you have other heart disease risk factors such as being overweight or having a family history.

Type 2 diabetes may have dangerous consequences on multiple organs in the body when it is left untreated, and it can lead to a cardiovascular event such as a heart attack. If you have diabetes, get regular checkups, eat a healthy diet, and exercise.

In addition to these healthy living tips for preventing heart disease, it’s important to visit your health care provider for regular checkups. How often you go depends on your heart disease risk factor. The American Heart Association recommends getting a heart checkup once every 2 years if your blood pressure is in the ideal range, below 120/80 mm Hg. If you are not at risk of heart disease, cholesterol levels can be checked every 4–6 years and blood sugar levels at least every 3 years. CRP screening is advised for patients with a 10–20% chance of a heart attack.

Some risk factors for heart disease are connected to family history and genetics, but others depend on your conscious choices and lifestyle. You can take steps to reduce your risk by following these simple tips for preventing heart disease.