Myositis: Causes, Symptoms, and Treatment

Myositis: Causes, Symptoms, and Treatment

Myositis is a general name given to a group of conditions causing muscle inflammation. The diseases are also called as inflammatory myopathies and may cause muscle weakness, damage, and pain. In most of the cases, this disease tends to respond to medical treatments. 

Myositis is a rare condition and most of the people suffering from this type of muscle inflammation need medical care. However, certain natural and lifestyle therapies can also be used to ease the symptoms. 

What is Myositis? 

Myositis is an umbrella term used for a collection of muscle diseases characterized by muscle damage and inflammation. The inflammation particularly affects the muscles that you utilize to move, such as your back, arms, leg muscles, and neck. 

Technically, myositis has no cure. However, a lot of people with inflammatory myopathy has excellently controlled the majority of their symptoms. 

A diagnosis of myositis can be made on the basis of your symptoms, an x-ray of your lungs and chest, blood tests, an MRI, electromyography, and the biopsy of your muscle or skin. 

What are the Signs and Symptoms? 

Myositis can be of different types, each with its own set of signs and symptoms. The most common symptoms seen in almost every type of myositis include: 

  • Being clumsy and often falling or tripping 
  • Feeling extremely weak and tired, usually after walking, standing, or climbing stairs 
  • Difficulty in breathing 
  • Problems in swallowing 
  • Sore, painful, or weak muscles, particularly after activity 
  • A weakness that tends to worsen over time 

What are the Causes and Risk Factors? 

A lot of cases of myositis do not tend to have a clear cause. They occur as the immune system of your body starts attacking its own joints, muscles, connective tissues, and blood vessels. 

Such cases are referred to as autoimmune myositis. Toxic myopathies, on the other hand, usually occur as a result of a reaction to certain medications. 

Myositis: Causes, Symptoms, and Treatment

Generally speaking, the causes of myositis may include: 

  • Viruses such as HTLV-1, HIV/AIDS, or the Coxsackie B virus 
  • Medicines such as penicillamine (used for lowering copper in the blood),carticaine (an anesthetic drug), cimetidine (a medicine for ulcer), phenytoin (a seizure drug), interferon-alpha (a drug for hepatitis or cancer), carbimazole (thyroid medicine), statin medicines, or growth hormones 
  • A temporary infection triggered by a bacteria, fungus, or virus 
  • Allergic reactions to a toxic substance or a medicine 
  • Any type of injury 

There are several risk factors for myositis which may include: 

Polymyositis affects adults of ages 30 to 60 years 

Juvenile myositis tends to affect kids between the ages of 2 to 15 years 

Dermatomyositis affects both children and adults and is the commonest myositis diagnosis in kids 

Necrotizing autoimmune myopathy is estimated to affect individuals of any age but is more commonly seen in adults 

Inclusion body myositis is commonest in adults of 50 years or more 

  • Gender 

Polymyositis and dermatomyositis are more commonly seen in females as compared to males 

Inclusion body myositis, on the other hand, tends to hit males more than females 

  • Exposure to certain medicines such as statins 
  • Diagnosis of HIV 
  • Presence of other connective tissue disorders such as rheumatoid arthritis, lupus, scleroderma, and Sjogren’s syndrome 

Conventional Treatment 

Chronic types of myositis have no cure. However, several forms of this disease can be successfully treated so that their symptoms get minimal or are gone for a long period of time. Polymyositis and Dermatomyositis respond best to the treatment. Necrotizing and juvenile types also have a good treatment response. 

RELATED: Understand Different Types of Arthritis

The most difficult type of myositis to treat is the inclusion body myositis. This is because there are no effective medication options to tackle it. 

As per the National Institutes of Neurological Disorders and Stroke, the treatment for these chronic inflammatory myopathies may include: 

  • Medicines, such as initial high doses of various corticosteroids 
  • For people not responding to the first course of drugs, immunosuppressants may be given to decrease inflammation 
  • Certain individuals may also receive periodic doses of these immunosuppressant medications to prevent the development of symptoms 
  • In cases not responding to the main drugs of choice, biologic therapies or adrenocorticotropic hormone gel may work 
  • Topical ointments are recommended to treat skin bumps and rashes 
  • Protective measures are suggested to be followed such as avoiding excessive exposure to the sun, wearing protective clothing, using sunscreen, and undergoing surgical processes to get rid of calcium bumps present under the skin causing infection and pain. 
  • Physical therapy is given to prevent muscle atrophy and maintain flexibility and strength 
  • Orthotics, occupational therapy, and certain tools are used to assist with the daily activities which may otherwise be very difficult to carry out 
  • Targeted drugs are provided to address specific symptoms such as trouble swallowing 

How to Treat Myositis at Home
Because myositis is a chronic disease that tends to worsen over the time, you must seek professional help to treat it. In addition to this, a lot of people benefit from simple home remedies and self-care while staying at home.  

Don’t forget to work with your physician if you wish to include these remedies into your daily care plan. Discuss with them how you wish to make any changes in your diet, supplements, exercise, or herbal remedies. This is because a lot of home remedies tend to interfere with the mechanisms of various drugs. 

Myositis: Causes, Symptoms, and Treatment

Get the Most out of Occupational and Physical Therapy 

Occupational and physical therapy are usually recommended by physicians to treat myositis. If you have a prescription for these therapy sessions, don’t forget to take maximum advantage of them. These sessions provide personalized therapy that makes a huge difference in how well you function and take care of yourself. 

Exercise Often and Get Strategic Rest 

Despite that fact that physical activity causes fatigue and weakness in many patients of myositis, it is considered as a key component of therapy. Resting too much or taking extensive bed rests may actually worsen the condition in many patients. 

Lost of rest can further stimulate muscle damage and make your disease worse. So, try to indulge in light exercises and avoid resting for too long. 

Go for Heat Therapy 

Heat therapy includes a wide range of treatments focusing on heating the affected muscles in a number of ways. In a lot of cases, physical therapists may even recommend heat therapy shortly after you have performed any exercise or when you are particularly feeling sore or tired. 

Heat therapy is said to relax muscles and relieve pain. It can ease swelling and may improve blood flow. 

The Johns Hopkins Myositis Center has recommended going for heat packs, whirlpool baths and gentle massage to treat inflamed muscles. 

Take Good Care of your Skin 

People suffering from dermatomyositis may suffer from flare-ups when they spend a lot of time in the sun. Since the symptoms may get very severe, it is better to use sun protection. The following tips must be kept in mind by all the patients of dermatomyositis: 

  • Use an SPF50+ sunscreen with UVA and UVB protection every day on all exposed skin areas, even if you plan to stay indoors 
  • Reapply the sunscreen often, especially about half an hour before going out in the sun 
  • Always remember to reapply the sunscreen once you have washed your hands 
  • Wear sunglasses and a hat 
  • Buy protective clothing 
  • Consider using gloves and wear a long-sleeved shirt and pants or a long skirt while going outside, sitting near a window, or driving 


Published at Sat, 25 Aug 2018 20:59:11 +0000

Essential Vitamins for Men’s Health

Essential Vitamins for Men’s Health

In an ideal world, we all would consume organic, very low-processed, and nutrient-rich diets full of all types of food with all the required vitamins we need. But this may not always be possible or realistic for a lot of men, giving room for common nutrient deficiencies and health issues to occur. 

A lot of people assume vitamin deficiencies as a third world problem in the 21st century. However, research tells us that the top vitamins for men are not even consumed in the developed nations. 

A lot of men eating a standard “western diet” today are experiencing at least one form of nutrient or vitamin deficiency. This is mainly due to the consumption of a diet low in vitamin-rich foods such as fruits and vegetables. 

In 2009, a report by the NBC News mentioned how 77 percent of the men fail to take enough magnesium, vitamin B12, and vitamin D in their diets.  

Make no mistake, men are as much susceptible to these deficiencies as women. Resolving these deficiencies and getting more nutrients may help improve various aspects of a man’s health.  

This can improve the muscle strength, lead to a faster metabolism and fat loss, provide more energy, and improve sexual performance. It may make them sleep better and prevent them from diseases like a heart attack and the cancer of the prostate. 

This is why it is extremely important to get as many vitamins as possible, even for men. But which of these vitamins should be prioritized? Keep reading to know the answer. 

Vitamin D3 

Vitamin D deficiency is considered one of the most common deficiencies in both adult women and men. According to an estimate, about 45 to 75 percent of the adult population in the United States suffer from at least some degree of this deficiency. 

This is particularly true for people living in cold climates who like spending most of their time indoors. 

Essential Vitamins for Men's Health

Men require vitamin D3 to make a sufficient amount of testosterone. It also helps them maintain stronger bones and protects their brain. Vitamin D3 also reduces the risk of several mood disorders like depression and can control blood pressure and cholesterol levels. 

Vitamin D3 has an important role to play in lowering inflammation. Due to this effect, it is said that men with a vitamin D deficiency are 80 percent more likely to develop a heart attack as compared to those with no deficiency. 

Vitamin D3 can be obtained by consuming certain foods like eggs, certain types of mushrooms, and some dairy products. However, you can get the major share of this vitamin from being exposed to sunlight, while avoiding any sunscreen. 

If you spend 15 to 20 minutes outside during most of the days every week, the production of vitamin D in your body gets triggered. Moreover, exposure to sunlight also makes your body undergo detoxification. 

During colder months when you are not able to go outside regularly, consider using supplements to avoid any deficiency. 

Vitamin B12 

A lot of men and women tend to have lower levels of vitamin B12 in their blood, for different reasons, though. Scientists have proven that most of the men meet their daily requirements of vitamin B12 by eating food like eggs, poultry, and beef.  

However, these men tend to face problems during the absorption of this vitamin. These problems usually occur due to the use of certain medications. The problem is particularly more evident in older men using different prescription drugs at the same time. 

Medicines like acid-blocking agents and those consumed to regulate blood pressure or blood sugar can interfere with the normal metabolism of B12. This can consequently lead to a B12 deficiency and cause excessive fatigue and problems of the central nervous system. 

Considering the importance of vitamin B12 and the issues created because of its deficiency, it is crucial for men to take it in their daily diet. 

report issued by the Harvard Medical School has stated that various estimates show around 3-4 percent of all the adults have a severe deficiency of vitamin B12. About 20 percent of this population has a borderline deficiency which can still be risky. 

Now that you know how important it is to obtain vitamin B12, how can you get it naturally? 

Try eating animal proteins such as beef, lamb, and salmon. If you avoid eating most of these animal products or all of them altogether, it is better that you get yourself tested for an underlying vitamin B12 deficiency. 

RELATED: Essential Vitamins And Minerals For Women Health

You should also undergo immediate testing if you are taking any medicine on a regular basis.

Antioxidant Vitamins (Vitamins A, C, & E) 

Eating a diet rich in various antioxidant foods such as vegetables and fruits, particularly the leafy green veggies like kale, spinach, or collard greens, is a great habit for men. This is because these foods are rich in protective antioxidants like vitamin A and C. 

These fat-soluble vitamins cannot be manufactured by your body. So, you can only take them via diet. The biggest benefit of taking these vitamins is that they help fight the free radicals which would otherwise cause oxidative stress and trigger radical damage. 

Free radicals can also speed up the process of aging. They can put men at an increased risk of various problems like cognitive decline, cancer, heart diseases, and vision loss. 

As men age, consuming the antioxidant vitamins can help protect their body cells, avoid cell mutations, and suppress tumor growth. They can also reduce muscle wasting and prevent tissue loss and artery damage. 

Poor vision together with dry, irritated skin can be a sign that you are suffering from a deficiency of vitamin A or E. On the other hand, vitamin C deficiency expresses itself in the form of a weakened immune system, swollen gums, frequently falling sick, and nosebleeds. 

So, ensure that you “eat a rainbow”worth of various colorful vitamin C foods, fruits, and vegetables. Also, add nuts and seeds such as sunflower seeds and almonds in your diet to get extra benefits from vitamin E. 

All the benefits that you obtain from these vitamins will go a long way in lowering your risk of different issues like atherosclerosis, Alzheimer’s disease, diabetes, and skin damage. 

Vitamin K 

Vitamin K is an important vitamin for building and maintenance of strong bones. It helps in blood clotting and prevents heart diseases. The deficiency of this vitamin is currently the No.1 cause of deaths among adult men of the United States and many other nations. 

But why would a man be deficient in this vitamin? 

Vitamin K deficiency is often seen in men who do not consume dairy products or veggies on a daily basis. It may also occur in those taking antibiotics for a long period of time or men with intestinal issues like IBS or IBD. 

Vitamin K1 is abundantly found in many green veggies whereas vitamin K2 exists in almost every dairy product. The best way to prevent developing a vitamin K deficiency is to eat a lot of veggies such as broccoli, leafy vegetables, cabbage, and collards. 

Don’t forget to eat some wild-caught fish and cage-free eggs as well. 

Published at Sat, 25 Aug 2018 19:39:31 +0000

Borage Oil- Know Everything About It

Borage Oil- Know Everything About It

Borage Oil- Know Everything About It

borage oil

Borage oil is otherwise called starflower oil or borage seed oil. This oil is extracted from borage plant seeds. It is found in Africa, North America, and Europe and is a decent wellspring of polyunsaturated long-chain fats.

Polyunsaturated fats are more beneficial as compared to saturated fats. Borage oil is additionally a decent wellspring of essential fats known as omega 3 and omega 6 fats, which the human body can’t make.

This fat is additionally high in calories and individuals endeavoring to get fit ought not to utilize it excessively.

Ingredients found in borage oil

Borage oil comprises gamma linolenic acid or GLA which is a kind of fatty acid. The human body changes over it to a substance that looks like hormones and is known as prostaglandin E1 or PGE1.

borage seed extract

This component is utilized as an antithrombotic and mitigating by the body since it has blood diminishing properties and dilates the blood vessels. Borage oil is the most abundantly found naturally GLA source and contains just about 20-26 % of this fat.

RELATED: Cod Liver Oil- Associated Benefits And Risk Factors

Mode of action of borage oil

Borage oil can be taken orally or can be applied topically (externally on the skin). In case that taken orally, borage oil can help repair cellular activity and keep the health of internal organs.

In case of topical application, its recuperating impacts are felt all the more particularly on where it is applied, yet it can, in any case, be retained deep into your skin and into your circulation system.

Avoid from warming borage oil, as warmth can promote the breakdown of fats in the oil and render its gainful mixes unusable. To keep up its freshness and power, store it in a cool place or in the fridge right after opening the bottle.

Benefits of borage oil

Health benefits lie in the oil which is extracted from borage seeds. Research demonstrates that the oil has the most extravagant known wellspring of GLA or gamma – linoleic acid which is a known omega-6 fat that the body changes over into a hormone-like substance known as PGE1 or prostaglandin E1.

PGE1 has an anti-inflammatory property that is useful for the dilation of blood vessels and blood thinning. This basically is great in the circulation of blood in the body and overall wellbeing condition.

Different wellsprings of GLA incorporate Evening Prim Rose Oil and Black Currant Oils, however, Borage Oil contains 5% more GLA as compared to Black Currant Oils and two times more than Evening Primrose oil.

  • Impact of borage oil on hair and other clinical conditions

The essential fat in the oil is compelling in avoiding and treating dry, bothersome scalp and renews hair with natural sheen and moisture. Research likewise demonstrate that borage oil is successful in the treatment of extreme dandruff and defers baldness in males and another kind of male pattern baldness.

  • Borage oil to treat rheumatoid arthritis
Borage Oil- Know Everything About It

rheumatoid arthritis

Borage oil demonstrates guarantee in the treatment of rheumatoid joint inflammation, an immune system issue set apart by aggravation in the coating of the joints.

RELATED: Rheumatoid Arthritis- Is There A Treatment For It?

  • Impact of borage oil on skin

Borage oil contains tannin, vitamin C, saponin and other imperative minerals that assume a vital part in making skin sound and lightening skin issues, for example, skin break out and pimples. The anti-inflammatory properties of borage oil help decrease the redness and swelling due to skin break out and pimples.

An everyday supplement of borage oil to the eating routine advances the solid development of skin, nails, and hair as this oil is an astounding wellspring of GLA and essential fats that play a huge impact in enhancing the wellbeing and appearance of skin tissue.

So whether you take borage oil supplement or apply the oil specifically to the skin, it indicates beneficial to improve the texture of skin and make it smooth and supple.

  • Borage oil for skin inflammation

In case that you are irritated by skin inflammation or dermatitis, consider allowing borage oil to diminish or take out your side effects. Dermatitis is a general term for a few kinds of aggravation of the skin that ordinarily keeps going longer than only a couple of days.

Skin inflammation is likewise called dermatitis and can deliver side effects running from redness and chipping to tingling and rankling or splitting.

Borage Oil- Know Everything About It


Skin inflammation is by and large thought to be caused by similar procedures that prompt different kinds of sensitivity indications, however, it much of the time does not react to treatment with customary hypersensitivity medications.

Luckily, borage oil is a characteristic item that may help recuperate and counteract dermatitis. In spite of the fact that borage oil does not work for everybody, examinations have demonstrated that it can be helpful for a few people in diminishing the manifestations of skin inflammation.

Different skin conditions have been dealt with by applying borage oil to the skin and furthermore by taking its capsules orally. Oral dosages in restorative investigations have gone from a quarter gram for each day to over a gram for every day.

With restricted research to construct treatment choices, it is presumably best for a man to begin with a low dosage and slowly increase it until either an advantage is seen.

RELATED: Eczema And Your Skin- Types And Causes Behind It

Safety measures while using borage oil

Borage oil ought not to be taken by nursing or pregnant ladies. Individuals who have had seizures before, for example, temporal lobe epilepsy ought not to take this supplement.

Individuals who have different kinds of seizures and individuals who are getting a neuroleptic treatment ought to likewise keep away from its utilization. Its utilization ought to be totally ceased at some point before a medical procedure like surgery.

Individuals with AIDS ought to likewise be cautious with this supplement. AIDS causes debilitating the system of immunity and borage oil reverses the functions of lymphocyte. Such individuals should avoid its usage.

The dosage of borage oil

Borage oil GLA, running from 1.4 to 2.8 grams, is given to individuals with rheumatoid joint inflammation. For topical use around 0.5 milliliters of GLA is typically advisable. Individuals with skin inflammation are generally given roughly 360 milligrams of GLA from borage oil to help with the issue.

RELATED: Geranium Oil- Properties And Medicinal Uses

Reactions from borage oil

Borage oil may have some reactions, for example, heartburn, cerebral pain, and nausea. It likewise contains little measures of liver poison, however no hints of alkaloids. By and large borage oil is generally PA (pyrrolizidine alkaloids) free.

Borage oil, if utilized with certain blood thinners, for example, headache medicine or warfarin, may cause blood entanglements. Additionally, in case that it is utilized with fish oils, there might be a response that causes nosebleeds or different issues.

Its utilization with herbs, for example, garlic, may likewise cause nosebleeds. Individuals utilizing borage oil supplements ceaselessly ought to decide on the items that have been guaranteed by drug associations to be free of any unsaturated pyrrolizidine alkaloids.

Published at Sat, 25 Aug 2018 11:18:20 +0000

Konect Nutra Keto- A Weight Loss Supplement That Works?

Konect Nutra Keto- A Weight Loss Supplement That Works?

Konect Nutra Keto is here to help millions of people that are struggling with weight loss. It reduces the weight but makes muscles to balance to fat ratio, improving overall health. It is much likely to boost up your energy levels, keeping the body weight under control.

Everyone knows that losing weight is so hard. There are tons of products that are marketed with weight reduction made easy. Except for the medical procedures and drugs, trying these weight loss aids has no harm. One of such products is a weight loss pill that helps to make you shed the stubborn weight.

If you are searching for a weight loss supplement to try, here is a review of Konect Nutra Keto. Read this review before making up your mind on this weight loss pill.

First, here is a brief description of Konect Nutra Keto.

Konect Nutra Keto is made of all common ingredients. All of which are 100% unadulterated. This supplement is designed on the pattern of keto weight loss. It fixes the major part of fat burn that your body is not otherwise doing for it. It improves the digestion, enhances the vitality and along with all that, makes you lose weight. Based on this information, if you want to get into a good body shape, consider this fat burner.

Why use Konect Nutra Keto?

Would you like to balance your muscle to fat ratio without using any harmful product? If yes, at this point Konect Nutra Keto Diet is the best choice for you. This product guarantees to bring good results in less time.

This does not mean that this supplement will work without any other effort from your side.

Don’t forget that it is just a helping aid that will help people “already on weight loss track”.

It will make your body to go into ketosis and start utilizing the stored fat for energy. You are suggested to follow a keto diet and suggested workout to make it work better.

What does Konect Nutra Keto do to you?

The product designers have made Konect Nutra Keto on a dissimilar pattern to most of the weight loss supplements. It is made of all regular and natural ingredients that are guaranteed reaction free. The perfect formulation of Konect Nutra Keto makes it one powerful pill that literally pushes your body towards ketosis.

Most of the fat burners are criticized for being harmful, causing allergies or reactions to the user. Contrary to all these weight loss aids, Konect Nutra Keto is free from such presumptions.

The vital ingredient in Konect Nutra Keto pills is called BHB. This BHB is a short form of BETA-HYDROXYBUTYRATE. It is one of the best choices that reduces body weight and upgrading the body’s vitality level. Additionally, it has nootropic benefits to offer as well.

Does Konect Nutra Keto work?

Before buying any weight loss supplement, it is necessary to make sure if it is effective or not. Not all weight loss pills are helpful for the said purpose. Konect Nutra Keto has a different working than normal fat burners.

As soon as you start taking it, it will push your body into ketosis. Ketosis is a natural process of the body that makes a person lose weight. It helps to shed even the most stubborn fat of the body that doesn’t otherwise shed.

This whole process sounds exceptional but it is true. It takes a few days for this supplement to work. With regular use of Konect Nutra Keto pills and following a recommended diet, the body goes to the ketosis phase.

Additionally, this supplement works to improve your stamina. It will also compliment your intellectual competence. Thus this weight loss supplement is not just an ordinary supplement. It will help you in multiple ways to be productive, thin and active.

How to use Konect Nutra Keto?

It is obvious that Konect Nutra Keto is in a capsule form. The recommended dose is 2 pills per day with a glass full of water. Alternatively, you can consume them with fruit juice but not with soda. Do not take more than 2 pills per day. It will not bring any good to your health.

Best benefits of Konect Nutra Keto

There are so many reasons on how Konect Nutra Keto is a helpful weight loss supplement. Following are the best effects of using Konect Nutra Keto.

  • It is completely reaction free
  • It makes ketosis easy for the body
  • It has no fillers inside it
  • It has no synthetic substances in it
  • It is a daily use formula
  • It takes minimum time to activate itself
  • It is suitable for human consumption
  • It is safe to use
  • It is clinically and restoratively demonstrated
  • It comes with a trial offer

How long should you use Konect Nutra Keto?

Based on your weight target, you need to plan the usage of Konect Nutra Keto. For most of the people, using it for 1 or 2 months is suitable. For extreme weight loss, carefully design your weight loss plan.

  • this product makes you shed your body weight
  • It will also prevent the body from gaining weight
  • using it will lift the vitality
  • It reduces hunger pangs
  • you will experience a better  digestion
  • the recipe of this supplement follows the natural process of ketosis
  • it will stabilize mood
  • you will not have any mood swings
  • the major target of this product will be stubborn fat areas i.e. thighs, belly etc
  • you will have a thinner waistline
  • It gives you a chance to try it free for some time

What are users saying about Konect Nutra Keto?

There are numerous people who have tried this fat loss supplement and are happy with results. People prefer to use it over the regular fat burger because it doesn’t offer any magical solutions for weight. All it offers is a helping hand in weight loss.

Most of the users met their target goal between one to three months of using Konect Nutra Keto supplement.

  • Konect Nutra Keto comes with following precautions
  • Only follow the recommended dose
  • Only consume 2 pills per day
  • It is not recommended for people below 18 years of age
  • The risk-free trail pack is available to only new clients and not existing clients
  • Results in every individual may vary depending upon body type and weight loss pattern
  • Follow it with a moderate diet and exercise session

Where to buy Konect Nutra Keto?

If you are seriously interested to try Konect Nutra Keto, the big news is you can buy it online. This is an additional benefit of Konect Nutra Keto pills that you don’t have to spend time looking for it at health stores and pharmacies. To your surprise, you may never find it at local stores.

The manufacturers of Konect Nutra Keto have a fully functional website that takes personal orders for it. All you have to do is to log on to the site and order it. For all new customers, it offers a trial pack.

You can try it for some days and see if it suits you. If you are happy with its working, you may continue using it. Otherwise, you can return it and get your money back. There is nothing to lose when you have this trial offer with your order. Hurry up and confirm your order because it is a limited time offer.

Published at Sat, 25 Aug 2018 11:22:02 +0000

Easy Homemade Bone Broth Recipe to Boost Health

Easy Homemade Bone Broth Recipe to Boost Health

If you are not already making bone broth on a regular basis, you are making a huge mistake. Bone broth is incredibly healthy and rather inexpensive. Any homemade bone broth recipe beats the store-bought versions in terms of nutrition and taste.

Bone broth is actually a great nutrient-rich food that any one of you can afford to add to your daily meals.

What is Broth?

Broth refers to a mineral-rich infusion which is prepared by boiling the bones of healthy animals along with spices, herbs, and vegetables. If you observe closely, you will find a large pot of broth simmering in the kitchens of all 5-star restaurants due to its unparalleled flavor and amazing culinary uses.

The broth is a traditional food that your grandmother used to make commonly. Many people around the world still consume it on a regular basis because of two reasons: it is extremely cheap and is dense in nutrients.

Besides this, the amazing taste and the culinary uses of broth make it an excellent source of minerals. It can boost your immune system and empower it to overcome any disease. At the same time, broth can also help improve digestion.

The high amounts of magnesium, calcium, and phosphorus make it a great food for your teeth and bones. Bone broth can also make improve the health of your nails, skin, and hair due to a high amount of collagen present in its composition. Because it supports the smooth connective tissues in your body, some experts render it as a perfect remedy for getting rid of cellulite.

You can easily make a bone broth using beef, lamb, bison, fish, or poultry along with spices and vegetables.

Why should you Drink Bone Broth?

Bone broth is quite famous for its health effects. It can improve digestion, get rid of allergies, boost the immunity, enhance the brain health, and do a lot more wonders.

You must be familiar with most of these benefits, but what you may not know is that bone broth can improve the connective tissue to treat cellulitis. Similarly, it can increase the strength and growth of hair, remineralize teeth, and solve a lot of digestive issues.

The broth is also a great food to give to anyone who has fallen sick. This is because it boosts the immune system and soothes the body. Bone broth is tolerable even if a person does not feel like eating.

Easy Homemade Bone Broth Recipe to Boost Health

Bone broth can improve digestion, get rid of allergies, boost the immunity, enhance the brain health, and do a lot more wonders.

Broth consists of a high amount of amino acids glycine and proline. Both of these amino acids are vital for the maintenance of healthy connective tissues such as joints and ligaments.

In addition to this, glycine is essential for the synthesis of RNA, DNA, and many more proteins present in the body. It also has an extensive role in the maintenance of digestive health and regulates the proper functioning of the nervous system. It also speeds up the process of wound healing.

Glycine also plays a major role in digestive processes. It regulates the synthesis of bile salts and helps secrete gastric acid. It helps in detoxification processes and is necessary for the production of an important antioxidant, glutathione.

Glycine also helps regulate blood sugar by controlling gluconeogenesis, a process in which the liver utilizes proteins to form glucose. Glycine also improves the growth and repair of muscles by increasing the creatinine levels. It also regulates the secretion of Human Growth Hormone from the pituitary gland.

This amazing amino acid is also important for the proper functioning of your central nervous system. Inside your brain, it reduces the excitatory neurotransmitters thereby, producing a calming effect.

RELATED: Symptoms of Morning Sickness- What can you do to Reduce it?

Glycine also gets converted into another neurotransmitter called serine. This neurotransmitter promotes mental alertness, boosts mood, improves memory, and reduces stress.

Proline has an additional property of reversing atherosclerosis. It can successfully enable the walls of the blood vessels to let go of the cholesterol buildups into the bloodstream. In this way, it decreases the size of all the potential blockages in the heart and all the surrounding vessels.

Proline can also help your body break down all the proteins for creating new muscle cells.

What Kind of Broth should You Use?

Homemade, nutrient-rich bone broth is quite easy to make and light on the budget. It cannot be compared to its store-bought versions which are often rich in MSG and other chemicals which do not have gelatin and other health-boosting agents of the homemade broth.

While you are selecting the bones from broth, always look for high-quality bones taken from the grass-fed cattle or bison, poultry, and wild caught fish. Since you are extracting the minerals and drinking in the concentrated form, you would want to make sure that the animals are as healthy as possible.

There are different places to find good bones for broth such as:

  • Save leftovers while you roast a duck, chicken, goose, turkey, or duck.
  • Get some bones from a local butcher, especially the one who butchers the whole animal.
  • Consult a local farmer who is raising grass-fed animals.

Bone Broth Recipe

Preparation time:10 minutes

Cooking time: 8 minutes

Total time: 8 hours, 10 minutes

Required Ingredients

  • 2 pounds of bones taken from a healthy source
  • 2 chicken feet to add extra gelatin
  • 2 carrots
  • 1 onion
  • 2 tablespoons of apple cider vinegar
  • 2 stalks of celery
  • Optional: 1 tablespoon of sea salt, 1 bunch of parsley, 1 teaspoon of peppercorns, and any additional spices or herbs to taste. You may add 2 cloves of garlic in it during the last half hour of cooking.

You will require a large stock pot to cook the broth and a strainer to remove any pieces when it is done.

Easy Homemade Bone Broth Recipe to Boost Health

The high amounts of magnesium, calcium, and phosphorus make it a great food for your teeth and bones.


  1. If you are opting for raw bones, especially the beef bones, it is better to roast them separately in the oven first. Place them in a roasting pan and roast them at 350 for half an hour to improve their taste.
  2. Now, place these bones in a large stock pot, preferably in a 5-gallon pot. Pour some filtered water on these bones and add a bit of vinegar. Let is stay for 20 to 30 minutes in the cool water. The acid will help increase the availability of the nutrients in these bones.
  3. Chop some vegetables and add them into the pot. Be careful not to add garlic and parsley at this point. Also, add any pepper, salt, herbs, or spices that you are using.
  4. Now, wait for some time unless the broth comes to a boil. Once it starts boiling, reduce the heat and let it simmer for a few hours.
  5. During the initial hours of simmering, you would have to get rid of the impurities floating on the surface. A foamy/frothy layer will form on the top of this broth which can be scooped with the help of a big spoon which must be thrown away. Be sure to check the pot every 20 minutes for the first two hours to remove this layer. If you are using grass-fed animal bones, this layer will be much lesser.
  6. During the last half hour, add some parsley and garlic.
  7. Remove the pot from heat and let it cool slightly. Strain the solution with the help of a fine metal strainer to get rid of all bits of vegetables and bones. When cool enough, store this broth in a glass jar in your fridge for up to 5 days.

Published at Fri, 24 Aug 2018 13:43:47 +0000

Everything You Need to Know about Keto Flu

Everything You Need to Know about Keto Flu

The ketogenic diet has been extremely popular for losing weight and improving health. It includes eating high fat, moderate protein, and low carbohydrates.

White the keto diet is considered safe for most of the individuals, some unwanted side effects may accompany.

The keto flu, also known as the carb flu, is a term used by the people to describe the set of symptoms they experience when they begin this diet.

This article explores what a keto flu is, why it happens and how to get rid of it.

What is Keto Flu?

The keto flu refers to a collection of symptoms that certain people experience as they start observing the keto diet.

These symptoms may feel similar to the common flu and occur as your body adapts to a new diet with fewer carbohydrates than before.

As you reduce your carbohydrate intake, your body starts relying on the ketones to derive energy instead of glucose. These ketones are produced during fat breakdown and become the primary fuel source while a person follows a keto diet.

In normal conditions, fat is considered as a secondary fuel source to utilize when glucose is unavailable. As the body switch to burning fat for obtaining energy, a process called ketosis takes place. This mainly occurs due to special circumstances which include fasting and starvation.

Because a ketogenic diet reduces your carbohydrate intake to less than 50 grams per day, this drastic change may shock the body. This consequently leads to withdrawal-like symptoms, just like the symptoms you experience while weaning off an addictive agent such as caffeine.

Everything You Need to Know about Keto Flu

What are the Symptoms?

The symptoms of keto flu can be:

  • Nausea
  • Headache
  • Constipation
  • Vomiting
  • Diarrhea
  • Weakness
  • Irritability
  • Dizziness
  • Muscle cramps
  • Unable to concentrate
  • Pain in stomach
  • Difficulty in sleeping
  • Muscle soreness
  • Sugar cravings

How to Get Rid of Keto Flu

The keto flu can actually make you feel miserable. However, there are a number of ways to reduce the symptoms and aid your body in getting through the transition phase a lot more easily.

Stay Hydrated

Drinking water is extremely essential to maintain optimal health and reduce symptoms. This is especially true if you are following a keto diet.

A keto diet may cause your body to rapidly lose water stores. This can increase the risk of dehydration. This is because glycogen, the stored form of the carbs, can bind to the water. As you reduce the dietary carbohydrates, the levels of glycogen reduce, and the bound water gets excreted from the body.

Maintaining hydration can, therefore, alleviate the symptoms like muscle cramping and fatigue.

Replacing fluids is particularly important when you experience the symptoms of keto flu such as diarrhea as this may lead to an additional fluid loss.

Avoid Strenuous Exercise

Exercise is extremely important to maintain health and keep the body weight in check. However, you should be careful not to indulge in any strenuous exercise especially when you are experiencing keto flu.

Muscle cramps, fatigue, and stomach discomfort and among the commonest symptoms experienced during the first week of a ketogenic diet. So, it will be a great idea to give your body the much-needed rest.

Stay away from activities like running, intense biking, weight lifting, and strenuous workouts until your body adapts to its new fuel sources. On the other hand, try walking, leisurely biking, or yoga as they may improve the symptoms.

Replace Electrolytes

Replacing your dietary electrolytes is another way to help get rid of the keto flu and its symptoms.

As you are following a ketogenic diet, the levels of insulin tend to decrease. Insulin is a hormone that helps regulate glucose in the bloodstream. As the number of insulin decreases, the kidney starts excreting sodium from your body.

Other than this, the keto diet also restricts many foods which are high in potassium such as beans, fruits, and starchy vegetables.

Therefore, getting a sufficient amount of these important nutrients is a great way to speed up your adaptation period.

Don’t forget to salt your foods to taste and eat more keto-friendly foods rich in potassium such as green leafy vegetables and avocados.

Get Sufficient Sleep

Irritability and fatigue are some common complaints of people adapting to a ketogenic diet. Lack of sleep triggers the release of a stress hormone called cortisol. This hormone can negatively impact your mood and worsen the flu-like symptoms experienced during a keto diet.

Can You Rely on 'Sleep Water' to Regulate Sleep?

Make Sure to Eat Enough Carbs and Fat

Switching to a very low-carb diet plan may cause you to crave for things that are normally restricted on a keto diet. These may include pasta, bread, bagels, and cookies.

However, these cravings can be reduced by eating enough fat, the main source of fuel on a ketogenic diet. Research has proved that a low-carb diet itself can help reduce your cravings for high-carb foods such as sweets.

Slowly cut back on the carbs and increase the proteins and fat at the same time. This may help you make the transition more smoothly while avoiding all the flu-like symptoms.

Why do You Get the Keto Flu?

Different people adapt to the ketogenic diet differently. Some may experience the symptoms for weeks while others may adjust to this new dietary plan with no side effects at all.

These symptoms are usually tied to how their bodies are adjusting to their new fuel source.

Usually, carbohydrates provide energy to your body in the form of glucose. As soon as the carbs are reduced, the body starts burning ketones derived from fats instead of glucose.

RELATED: Ketogenic Diet- Lose Weight With Fats

People who tend to consume a lot of carbs, especially the refined ones such as sugary cereals, pasta, and soda may have to suffer from a more difficult time while initiating a ketogenic diet.

Hence, this transition from a regular diet to a high-fat, low-carb diet can prove to a struggle for some of you. Others, on the other hand, may find it easy to switch between the two fuel sources easily with little or no symptoms of the keto flu.

The reason why some of the people can adapt to a ketogenic diet more easily than others is not known. However, electrolyte loss, genetics, carbohydrate withdrawal, and dehydration are said to be some of the driving factors behind this keto flu.

Who Should Not Go for a Ketogenic Diet?

Despite the fact that a ketogenic diet is extremely helpful for losing weight, it may not be suitable for all the people.

For instance, it is not wise for pregnant or nursing mothers to follow. Children and teenagers must also refrain from this diet unless it is being monitored by a healthcare professional.

Additionally, people suffering from certain health problems such as liver disease, kidney disease, or pancreatic conditions may also need to avoid this dietary plan.

People suffering from diabetes must always consult a doctor prior to following this diet. This is to ensure if it is safe for them and suitable for their needs.

Lastly, it may not be wise for the patients with hypertension to observe a ketogenic diet. This is because this diet requires you to eat high amounts of fat which can negatively affect the health of these individuals.


The keto flu refers to a set of symptoms linked with your body adapting to a ketogenic diet. Some of the common symptoms of this condition include fatigue, headache, constipation, nausea, and sugar cravings. Replacing electrolytes, drinking enough water, and getting rest are some of the ways to reduce it.

Published at Fri, 24 Aug 2018 10:09:59 +0000

Is Juice Healthy For Kids?

Is Juice Healthy For Kids?

A lot of parents hand their child a pack of juice in place of some candy, chips, or biscuits simply because they consider it a healthier alternative which is also much easier and convenient. In fact, most of the toddlers and little kids love getting juice boxes.

For years, many of the doctors and health practitioners have also recommended juice to the parents in place of other packaged food items. It was also suggested to keep nutritional deficiencies away and give a boost of Vitamin C.

However, a common question raised today is whether the belief of juice being healthy even true. There has been a shift in the opinions on handing juice boxes to children and to have in while trying to maintain a good diet.

A report published by the American Academy of Pediatrics (AAP) in 2017 highlights the potential side effects of recommending and giving fruit juices to infants, children, and even adolescents along with young adults.

Ideally, infants should not be given any type of juice and many do not choose to do so either but the side effects of juice are not just confined to children but can even occur in teenagers.

What Is Juice?

In accordance with the rules laid down by the U.S. Food and Drug Administration, any beverage wanting the title of a juice must contain a hundred percent extract of the of juice from the fruit. If the juice is reconstituted from the juice, it should be mentioned on the label.

Secondly, the drinks that do not contain a hundred percent extract of the juice are also required to state the present percentage of the juice in the beverage in its nutritional information along with a descriptive term.

Other requirements for juices include the mention of any added sugars and flavors. The occasional fortifiers that are added to juices such as Vitamin C or Calcium manufactured specifically for children should also be listed among others on the label.

RELATED: 8 Amazing Food Facts That You Did Not Know

What Is The Deal With Juices Now?

Going back to the 90s or early 2000s, one would see that fruit juice boxes were an essential part every child’s lunch in school. Many teenagers were also recommended fruit juices over soda or any other carbonated drinks.

In fact, many of the fitness bloggers from the era used to display photos of them drinking juices in breakfast or as a post-workout meal. Many even considered juice as the favorite drink of a person who is a weight watcher or is diet conscious.

What happened to the suggestions regarding juices now?

Most of the pediatrics have changed their views after the report by American Academy of Pediatrics was released. The report by AAP is mostly concentrated on the side effects of consuming fruit juices the same way as people consume soda.

This means that the daily consumption of juices like many people tend to take a soda can be harmful as well, contrary to the popular belief. Large consumption of fruit juices can even lead to the same effects as drinking large quantities of soda.

The AAP report shows that having fruit juice every now and then can lead to energy imbalance which is a side effect typically associated with soda.

There are also many other similar effects including diarrhea, flatulence, under-nutrition or over-nutrition, increased calorie consumption, abdominal distention and a higher risk of developing a sugar addiction along with dental issues, especially in children.

A lot of people also tend to add water to the juice to dilute it and to avoid too much sugar. Unfortunately, adding water to any kind of juice does not really lessen the effects of consuming the fruit juice.

How Much Juice Is Too Much?

As soon as people find out that their belief of juice being a healthy beverage is wrong and having too much of it can produce the same effects as soda, they immediately strike the question of how much juice is safe.

The report by American Academy of Pediatrics on the matter gives a very clear understanding and breaks down the allowed consumption in accordance with age groups along with the reason for the amount.

According to the AAP report, infants who are of six months or younger should not be consuming any brand or type of juice at all. The national pediatrics foundation and most of the doctors recommend breast milk to a child until six months of age.

The only exception that occurs in the case of infants is when the mother is unable to breastfeed or chooses not to do so. In such a situation, the doctor is likely to recommend an appropriate substitute such as coconut milk baby formula.

Additionally, another thing to keep in mind here is that fruit juices should also not be given to infants who are older than six months since pediatrics state that any child should avoid juices or similar drinks for the first year.

The quantity of fruit juice should also be restricted in case of children between the ages of 4-6. The allowed amount by the AAP report is no more than 4-5 ounce per day. For the 7-10 age group, the amount is almost the same.

Children who are in their preteens and teens can consume 8 ounces of juice every other day but not more than that. The single serving juice bottles contain juice which is almost double the amount of the recommended one.

What Are The Dangers Of Juice?

According to the Consumer Reports survey released in 2012, 54% of the parents having a child of age 2 and understated that their child had had juice in the last twenty-four hours. This can be worrisome due to the following reasons:

  • Another Consumer Reports analysis discovered that around ten percent of grape and apple juices had arsenic levels that were higher than the U.S. drinking water standards.
  • About twenty-five percent of the tested fruit juice samples also contained arsenic amounts that exceeded the allowed amount by in water bottles by the U.S Food and Drug Administration.
  • Arsenic has more than one source in case of fruit juices. It gets into the fruit juices through the arsenic-based orchard insecticides that remain in the soil even after years of using and from the use of juice concentrate imported from China.

Additionally, many reports by other well-known organizations show many concerns that are linked to the popular beverage, such as the use of not so healthy additives to the juices.

The Environmental Working Group Food Score’s Database highlights that some of the most popular juice brands contain at least eight spoons of sugar or even more per serving.

Secondly, these juices may also have some additives people would not like in their food such as calcium phosphate which has long been linked to the increased risk of developing cardiovascular and kidney conditions.

A research by the University of Virginia in 2016 also looked at the number of calories and sugar present in the juices and concluded that a bottle of hundred percent juices given to a child from the age of 2 can cause the child to become overweight by the age of 4.

Consequently, many of the doctors today have started suggesting healthier alternatives such as vegetable-based juices or antioxidant-rich juices such as pomegranate juice but that too only in the recommended amounts.

Keep in mind that the old trick of diluting the juice with water does not work and will not in any way decrease the harmful effects of the juice.

Published at Thu, 23 Aug 2018 02:16:21 +0000

Why Are You Always Hungry?

Why Are You Always Hungry?

A question that is commonly asked by people who struggle with their weight is why they always feel hungry, sometimes even two hours after eating a good three hundred calories meal that was fulfilling and heavy.

The truth is that both weight loss and weight maintenance are much more than reducing the caloric intake. Where you do need to control your eating habits when you are trying to lose or maintain weight, keep in mind your hormones play an essential role.

Whenever the word diet is mentioned, it does not always refer to starving yourself. There are many diets that require smaller but frequent meals throughout the day. Following this will also help in fighting off appetite and the hormones causing it.

Read about hormonal regulators of hunger here.

However, most people do the opposite and end up eating a lot more than they had originally planned. Following any kind of diet is typically hard for people who have an out of control appetite and no matter what they do, they cannot stop eating.

You can exercise and work out in the gym for hours but you will not get the desired results until you look after your diet. Exercising and eating clean and healthy are the two main factors that lead to weight loss, good health, and maintenance.

Are you one of the people who find it hard to keep their hunger in control?

There are some factors that might be making it hard for you to keep weight off or lose the last few pounds that you might not be aware of. These can not only make you constantly hungry but cause overeating and loading up on Trans fat or sugary carbohydrates.

One of the reasons is linked to your diet. Majority of the people think that having a lot of salt in the diet causes more thirst because of water retention. A recent study conducted by Vanderbilt University suggests this might not be true.

According to the study, a lot of salt in diet only causes an increase in thirst at the beginning. After some time, the body produces its own water and starts storing it. This process requires a lot of energy and the body gets it by breaking down the muscle mass.

The whole procedure causes low energy levels and overall body strength. To combat this, the body requires more food and hence the hunger levels are elevated. This research has shown a new side of salt and its harmful effects.

This is also probably why cutting out excess salt from the diet is required in clean eating as it not only helps in weight management but is also good for the general health.

RELATED: Beware If You Are Taking High Salt In Diet 

Your hunger levels are elevated whenever there your body is going through a situation similar to the one with salt and water levels. For example, your body might be experiencing a comparable situation when you are sitting in an air-conditioned room.

Yes, you read that right! There is a theory that states that air conditioner causes weight gain and overeating in people.

How does this work?

You might have noticed that it is harder to lose or maintain weight during the colder months. Where the festive season and holiday dinners might play a big role, the colder temperature might also be affecting your appetite.

During the winter seasons, your hunger levels are raised because your body is constantly trying to maintain your body temperature which makes it harder to diet along with the delicious sugar cookies and hot chocolate in sight.

Air conditioning can be used to avoid the harsh summer temperatures, especially in the months of June and July but making it a habit is certainly not recommended.

What else can increase your appetite?

One of the most common causes of weight gain and overeating is medication. The over the counter drugs and even prescription drugs can cause weight gain including steroids, insulin, allergy medicines, antidepressants, and even blood pressure drugs.

This does not mean you just stop taking your medicines especially if you have issues such as hypertension and are on blood pressure control medicines without talking to your doctor.

Talk to your doctor before taking any such decisions, and make sure you do not have any hormonal imbalance that can be causing your elevated hunger levels as in many cases people are not aware of their hormonal issues.

In addition to all of this, try adding natural appetite suppressants to your diet, exercise regularly, get proper sleep, and eat foods that can help in balancing hormones.

Published at Wed, 22 Aug 2018 16:59:05 +0000

Things You Need To Know About Frequent Urination

Things You Need To Know About Frequent Urination

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The frequent need for urination implies having an inclination to pass urine more regularly than expected. It can upset one’s daily routine, disturbing the sleep cycle, and it can be an indication of a serious therapeutic condition. Frequent urination in medical terms is known as frequency. When one urinates in excess of 3 liters every […]

The post Things You Need To Know About Frequent Urination appeared first on Reports Healthcare.

Published at Wed, 22 Aug 2018 20:11:15 +0000

What is DASH Diet and what are its Benefits?

What is DASH Diet and what are its Benefits?

High blood pressure tends to affect more than 1.1 billion individuals around the world. Despite a lot of efforts, the toll is still on the rise. This is a serious issue as people with high blood pressure are at a higher risk of developing heart diseases, stroke, and kidney failure.

Diet is considered to play an important role in the development of hypertension or high blood pressure. This concept led scientists to develop certain dietary plans to reduce high blood pressure. One of such plans is the DASH diet plan.

While the DASH diet plan was originally formulated to combat high blood pressure, can it reduce weight? Keep reading to know more about this diet plan and its benefits.

What is DASH Diet?

DASH refers to Dietary Approaches to Stop Hypertension. It is a dietary plan which is often recommended to the people of hypertension in order to reduce their risk of heart problems.

The DASH diet particularly focuses on vegetables, fruits, lean meats, and whole grains. It was designed by researchers who noticed that the incidence of hypertension was much lower in people who preferred a plant-based diet as compared to the meat eaters.

This led the scientists to formulate a diet that provides surplus amounts of nutrients to protect the people from high blood pressure.

What is DASH Diet and what are its Benefits?

As a consequence, the DASH diet came into existence with high amounts of fruits and vegetables, and lean protein to some extent. Added sugar, salt, and red meat were minimized.

One of the main reasons why people suffering from high blood pressure can particularly benefit from this diet is because it controls the amount of salt they are consuming.

The regular DASH diet program instructs people not to consume more than 2300 mg of sodium on a daily basis. This means that your daily intake of salt must be around 1 teaspoon which is exactly what is suggested by most of the national guidelines.

The lower-salt version of this diet recommends the patients not to eat more than ¾ of a teaspoon of 1500 mg of sodium on a daily basis.

Can DASH Diet Help you Lose Weight?

DASH diet has proven to reduce blood pressure, regardless of whether the individuals lose weight or not. However, if you have a problem of high blood pressure, chances are that you have already been advised to lose weight.

This is because the problem of hypertension is related to an increased body weight, and because losing weight can help reduce blood pressure. Some studies have shown how a DASH diet can help lose weight.

However, those who have lost weight via DASH diet have been suffering from a controlled calorie deficit, meaning they were instructed to eat lesser calories than they were already consuming.

Due to the fact that the DASH diet helps cut out lots of sugary, high-fat foods, some people may automatically reduce their calorie intake and experience weight loss. For others, consciously controlling their intake is required.

Either way, if you plan on losing weight with the help of DASH diet, you are still required to reduce your caloric intake so that you are consuming less than you are using up.

Other Benefits of DASH Diet

The benefits of the DASH diet on hypertension are well-documented. However, there are several other benefits. Some of these benefits include:

  • Decreases the Risk of Cancer: A recent study has found that people who follow the DASH diet are at a lower risk of developing certain types of cancer including breast and colorectal cancer.
  • Lowers the Risk of Metabolic Syndrome: Scientists have shown that the DASH diet also reduces the risk of developing metabolic syndrome up to a whopping 81 percent.
  • Lowers the Risk of Diabetes: DASH diet is said to lower the risk of acquiring diabetes type 2. In some cases, it may even improve insulin resistance.
  • Decreases the Risk of Heart Disease: Since DASH diet controls hypertension, it has also been linked with a reduced risk of heart diseases.

A lot of these protective effects of a DASH diet can be attributed to a high vegetable and fruit content included in this plan.

What is DASH Diet and what are its Benefits?

Is DASH Diet Equally Effective for All?

One of the key findings associated with DASH diet is that the greatest reductions in blood pressure caused by this diet are seen in those who take the lowest amounts of salt.

While this is extremely interesting, the benefits of restricting salt on lifespan and on the general health are not clear. People with high blood pressure are known to particularly benefit from a reduction in salt intake.

However, in those with normal blood pressure, reducing salt has a much lesser impact on health. This can be explained to some extent by the theory that some individuals are salt sensitive. This means that some people tend to be more sensitive to salt, therefore, experience a greater effect on their blood pressure upon salt reduction.

Too Much Salt Restriction is Not Good for You

Eating too little salt has been associated with a lot of health problems such as an increased risk of heart diseases, fluid retention, and insulin resistance. The low-salt version of this diet suggests that people must not eat more than about 3/4th of a teaspoon of 1500 mg of salt per day.

However, it is not understandable that what benefits does this extreme reduction in salt intake may cause even in people with high blood pressure.

RELATED: Mediterranean Diet- A Beginner’s Guide

Overall speaking, most of the people eat too much salt. This means that lowering the daily salt intake from 9 to 12 grams per day to 5-6 grams might be beneficial for health.

This target may be achieved by reducing your intake of highly-processed foods in the diet and focus on whole foods instead.

How can you Make your Diet More DASH-like

Since there are no set foods on a DASH diet, you can easily adapt your current diet according to the DASH guidelines by following these points:

  • Eat more fruits and veggies
  • Eat whole grains instead of refined ones
  • Choose low-fat or fat-free dairy products
  • Go for different lean protein sources such as poultry, beans, and fish
  • Use vegetable oils more often
  • Limit the intake of foods rich in saturated fats such as full-fat dairy, fatty meals, coconut oil, and palm oil
  • Limit the intake of food items rich in added sugar like candy and soda

In addition to the measured fresh fruit juice, DASH diet recommends that you stick to the low-calorie drinks such as coffee, tea, and water.

Should You Give DASH Diet a Try?

For some people, it may be easy to stick to a DASH diet. It can also prove to be an effective way of lowering blood pressure.

However, it is important to note that reducing your salt intake to 1500mg or even less is hardly associated with any health benefits such as a reduced risk of cardiovascular diseases, even though it can successfully reduce blood pressure.

Nevertheless, if you are a patient of high blood pressure or consider yourself as a salt-sensitive person, DASH diet may be perfect for you. But if you are a healthy person, the benefits of this dietary strategy may be unclear.

Published at Wed, 22 Aug 2018 15:59:48 +0000