Top 14 vitamins and supplements to Support a Healthy Body 

You need a healthy body to be happy and live a long life. It makes you feel better mentally, gives you more energy, and keeps you from getting chronic diseases. The debate about vitamins and supplements is ongoing, but a balanced diet full of fresh vegetables, whole grains, fruits, whole grains, and lean proteins is the key to good health.

Here are the top 14 vitamins & supplements that can support our health 

1. Omega-3 fatty acids 

Omega-3 fats are essential for the body because they help make hormones that control how blood clots, how artery walls contract and relax, and how much inflammation there is. They also bind to receptors outside of cells that coordinate how genes work. Omega fats have been shown to help prevent heart disease, stroke, lupus, eczema, rheumatoid arthritis, and even cancer.

Food Sources

Omega-3 fatty acids are in fish, vegetable oils, nuts, flax seeds, flaxseed oil, and leafy vegetables. The body needs omega-3 fatty acids. These are fats that the body needs but can’t make on its own.

Males need 1,600 mg of omega-3s from plants daily, and females need 1,100 mg.

 2. Magnesium

It’s needed for many things in the body, like preventing and treating chronic diseases. It takes part in more than 300 enzyme reactions in the body, including the function of muscles and nerves, the control of blood pressure, and the support of the immune system.

Food Sources 

Magnesium is in many foods, like nuts, seeds, dark green vegetables, whole grains, legumes, and other foods that are incorporated. For example, some ingredients include almonds, spinach, cashews, peanuts, soy milk, black beans, edamame beans, peanut butter, whole wheat bread, avocado, potato, brown rice, yogurt, and banana.

The Recommended Dietary Allowance (RDA) for adults 19 to 51 years old and older is 400–420 mg per day for men and 310–320 mg per day for women.

A high magnesium intake can cause stomach problems, kidney problems, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, loss of control over the CNS, cardiac arrest, and death.

 3. Vitamin D

Vitamin D is a fat-soluble vitamin that helps the body absorb and keep calcium and phosphorus and keep infections and inflammation under control. There are two types of vitamin D: vitamin D2 (also called “pre-vitamin D” or “ergocalciferol”) and vitamin D3 (also called “cholecalciferol”). The sun is the leading provider of vitamin D, but many people need more because they live in places with less sunlight or stay inside for long periods. In addition, because melanin acts as a shade, people with black skin have lower blood levels.

Food Sources

Some sources of Vitamin D3 are fatty fish, fish liver oils, egg yolks, cheese, beef liver, and mushrooms. In addition, many foods and supplements, like cod liver oil, salmon, swordfish, tuna fish, orange juice, dairy products, and cereals, have added vitamin D.

The Recommended Dietary Allowance (RDA) is 600 IU (15 mcg) for adults 19 and older and 800 IU (20 mcg) for adults over 70.

Vitamin D

 4. Probiotics

Probiotics are vital for keeping your gut healthy, which is vital for your health. Probiotics are live bacteria that help keep your gut and digestive systems healthy. On the other hand, harmful bacteria and pathogens can make it hard for the gut to work and cause illness and disease. Studies have shown that probiotic supplements may help keep your immune system healthy, control inflammation, keep your brain healthy, and keep your weight in check.

Food Sources 

Probiotic foods are fermented foods like sauerkraut, pickles, miso, kimchi, kefir, aged cheeses, cultured nondairy yogurt, and digestive probiotic. Live probiotics in supplements are another way to help with regularity and a healthy balance in the gut.

5. Iron

Iron is a vital mineral that helps keep blood healthy. It makes up a big part of hemoglobin, a protein in red blood cells that pushes oxygen from the lungs to all body parts, and myoglobin, a protein in muscle tissues that carries and stores oxygen. Food has two kinds of iron: heme iron and non-heme iron. Most people get all the iron they need from what they eat, but some people are more likely to get iron deficiency.

Sources of Food 

Heme iron is in meat, poultry, and seafood. Non-heme iron is in fortified grains, nuts, seeds, legumes, and vegetables. Vitamin C and heme iron are two things that can either help or hurt the absorption of non-heme iron.

The Required Dietary Allowance (RDA) for adults 19 to 50 years old is 8 mg per day for men, 18 mg per day for women, 27 mg per day for pregnant women, and 9 mg per day for nursing mothers. Teenagers aged 14 to 18 need more iron. Women who are 51 or older should stick to the RDA until menopause is proven.

6. Zinc

Nearly 100 enzymes depend on the trace mineral zinc to perform crucial chemical reactions. It helps make DNA, helps cells grow, makes proteins, fixes damaged tissue, and keeps the immune system healthy. It also changes how things taste and smell and is needed when things are overgrowing.

Food Sources

Meats, poultry, seafood, legumes, whole grains, nuts, seeds, and fortified breakfast cereals are all perfect sources of zinc, but they also contain phytates, making it harder to absorb zinc.

For people 19 and older, the RDA is 11 mg daily for men and 8 mg for women. During pregnancy and breastfeeding, a bit more is needed.

7. Calcium 

Calcium is good for strong bones and teeth, as well as for blood to clot, muscles to contract, heart rhythms to stay steady, and nerves to do their jobs. 99% of the calcium in the body is in the bones. The other 1% stays in blood, muscle, and other tissues. The body works hard to keep it in the blood and tissues so that the amount stays the same.

Food Sources

Calcium can be found in many foods, such as dairy and plant-based milk, cheese, yogurt, winter squash, edamame, tofu, canned sardines, salmon, almonds, and leafy greens.

Calcium has a recommended daily allowance (RDA) of 1,000 mg for women ages 19 to 50, 1,200 mg for those 51 and older, 1,000 mg for pregnant or breastfeeding women, and 1,000 mg for men ages 19 to 70.

8. Vitamin C 

Vitamin C is a water-soluble vitamin that dissolves in water and enters the body’s tissues. However, it doesn’t store well and must be eaten or taken as a supplement every day. It helps fight infections and speed up the healing of wounds. It is also a powerful antioxidant that can eliminate dangerous free radicals. It is needed to produce collagen, a fibrous protein in the body’s connective tissue. It also helps create hormones and chemical messengers used by the brain and nerves.

Food Sources

The best places to get vitamin C are citrus fruits and vegetables, bell peppers, strawberries, tomatoes, and white potatoes.

For adults 19 and older, the RDA is 90 mg daily for men and 75 mg for women.

9. Vitamin K 

Vitamin K is a vitamin that dissolves in fat and comes in two different forms: phylloquinone and menaquinones. It helps make proteins like prothrombin and osteocalcin, which are needed for blood to clot and bones to grow. It is found all over the body, broken down immediately, and quickly passes through urine or stool. So even when taken in large amounts, it doesn’t usually cause problems in the body like other fat-soluble vitamins can.

Food Sources

Phylloquinone is found in green leafy vegetables, soybean, canola oil, salad dressings, meal replacement shakes with added vitamins, menaquinones, and natto.

Vitamin K has a recommended daily allowance (RDA) of 120 mcg for men and 90 mcg for women, pregnant or nursing women, and adults 19 and older.

10. Vitamin E

The only vitamin E that the body can use is alpha-tocopherol, which dissolves in fat. Its main job is to act as an antioxidant and eliminate harmful free electrons. It also improves the immune system and stops blood clots from forming in the heart’s arteries. In addition, vitamin E can lessen the production of free radicals and shield cells from their damage. 

Food Sources

Vitamin E is in wheat germ oil, sunflower seeds, almonds, peanut butter, beet greens, collard greens, spinach, pumpkin, bell pepper, asparagus, mangoes, and avocados.

The Recommended Dietary Allowance (RDA) for vitamin E is 15 mg daily for males and females, including pregnant women, and 19 mg (28 IU) for lactating women.

11. Vitamin B6,

Vitamin B6, or pyridoxine, is a water-soluble vitamin discovered naturally in many foods, added to others, or taken as a supplement. It helps over 100 enzymes do many different things, like break down proteins, carbohydrates, and fats, keep homocysteine levels normal, and keep the immune system and brain healthy. Vitamin B6’s role in preventing disease has been studied a lot, and supplements seem to be the best way to treat nausea caused by pregnancy. In addition, having enough B6 in your blood, as opposed to not having enough, may be linked to a lower risk of cancer.

Food Sources

Vitamin B6 can be found in animal and plant foods, like beef liver, tuna, salmon, fortified cereals, chickpeas, poultry, vegetables, and fruits.

Men aged 14 to 50 need 1.3 mg daily, women ages 14 to 18 need 1.2 mg, 19 to 50 need 1.3 mg, and 51 and older need 1.5 mg. It goes up to 1.9 mg mcg and 2.0 mg during pregnancy and breastfeeding.

12. Vitamin B12, 

Vitamin B12, or cobalamin, is naturally found in animal foods and can be added to or taken as a supplement. It is needed to make red blood cells and DNA and is vital for how the brain and nerve cells work and grow. The protein in food binds to vitamin B12, which is then absorbed in the small intestine. Therefore, supplements and foods added to make them healthier have free B12, which may be easier to absorb.

Food Sources

Vitamin B12 is added to fish, shellfish, liver, red meat, eggs, poultry, dairy products, and enriched milk.

The RDA for men and women over 14 is 2.4 mcg per day. This number goes up to 2.6 mcg and 2.8 mcg during pregnancy and breastfeeding.

13. vitamin A

It’s good for your eyes. It helps rebuild bones, makes white blood cells more active and makes more of them, keeps endothelial cells healthy, and controls cell growth and division. Preformed vitamin A (retinol, retinyl esters) and provitamin A carotenoids like alpha-carotene and beta-carotene that are turned into retinol are the two primary forms of vitamin A in the human diet. In addition, carotenoids like lycopene, lutein, and zeaxanthin are found in food. They are not turned into vitamin A but are good for your health.

Foods Sources

The following are added to foods: retinol, beta-carotene, lycopene, lutein, and zeaxanthin. Some examples are leafy green vegetables, orange and yellow vegetables, tomatoes, red bell peppers, cantaloupe, mango, beef liver, fish oils, milk and eggs.

For adults 19 years and older, the RDA is 900 mcg RAE for men and 700 mcg RAE for women.

Because the FDA does not regulate supplements, you should consider your diet and what you eat before purchasing them. Do not use Supplements to replace a healthy diet.

Since the FDA doesn’t control supplements, you should consider what you eat and your diet before buying them. You shouldn’t use supplements in place of a healthy diet.

12 Common Allergy Triggers and How to Avoid Them

Allergies are hypersensitive immunological reactions in some persons to foreign entities that are usually harmless. These allergies include dust, pollen, medicine, food groups, pet dander, etc.

The Most Common Allergy Triggers and How to Avoid Them are Listed Below.

1. Pollen

Pollen is a fine dust-like substance discharged into the sky by trees, grass, and weeds.

Pollen is one of the most common allergy triggers in the United States. This allergic reaction is typically characterized by a cough, nasal congestion, red and watery eyes, and a runny nose. 

Furthermore, certain chemical pollutants inhaled with pollen might aggravate an allergic reaction by destroying the pollen’s cell wall and increasing allergen release. (1)

Prevention

  1. To avoid an allergic response, follow these guidelines:
  2. When the pollen count is high, stay inside, especially if it is hot and windy outside.
  3. Keep your windows and doors closed to prevent pollen from entering your home.
  4. Use an air conditioner with HEPA filters to prevent pollen from entering.
  5. Wear protective gear such as sunglasses and a mask if you must be outside.
  6. Because pollen grains might become attached to your clothing and end up in your home, change out of your clothes as soon as you return home.

2. Dander from animals

Animal dander consists of microscopic flakes of dead skin that are shed from the skin or hair of hairy animals like cats, dogs, rodents, and birds. As a result, pets, farm animals, and laboratory animals are vital sources of allergens that can induce sensitization and allergic disorders. (2)

Prevention

  1. If you are sensitive to animal dander, you should take the following precautions:
  2. Bathe your pet regularly to remove dander and keep it from infecting your living space.
  3. Pets should not be allowed in your bedroom or on your furniture.
  4. To get rid of dander, change and wash your bedding regularly.
  5. Vacuum the floor and furnishings regularly.

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3. Mold

Because mold may grow anywhere there is moisture and is frequently invisible to the human eye, persons who are allergic to it may have difficulty avoiding it.

Mold allergy is typically under-reported because patients allergic to mold are frequently sensitized to other allergens to which they have previously been exposed and may already have IgE antibodies. (3)

The presence of these antibodies masks mold allergy symptoms.

Prevention

  1. Mold-allergic people should take steps to maintain their homes mold-free.
  2. Ventilate and dry out wet areas, including the bathroom, kitchen, and basement. Also, clean them regularly to help eradicate any existing mold spores and prevent new ones from forming. 
  3. While showering, turn on the exhaust fan to remove moisture from the bathroom.
  4. If a room smells musty and humid, use a dehumidifier and regularly clean its filters and coils.
  5. Leaky pipes or roof shingles should be repaired as soon as possible.
  6. The drainage area around the house must be cleaned regularly.
  7. Clean up any damp firewood or moldy leaves in the backyard.
  8. If you suspect mold in your home or business, have a professional evaluate and clean the area.

4. Dust mites in the home

Dust mites may survive in nearly any climate or altitude but thrive in your house’s warm, damp confines, where they supply dead skin cells regularly. They can become ingrained in your home’s fabric surfaces, including bedding, carpeting, upholstery, drapes, and mattresses.

Dust mite allergies affect about 40% of the global population, with nearly 20 million sufferers in the United States alone.

Prevention

  1. Although it is impossible to eliminate all dust mites from your home or office, you can reduce their presence by taking the following precautions:
  2. Carpeting, especially in the bedroom, attracts more dust mites.
  3. Clean the house regularly and thoroughly to remove the mites, preferably with a central vacuum or a vacuum equipped with a HEPA filter.
  4. Wear an N95 mask over your nose and mouth during house cleaning operations.
  5. Cleaning can cause dust to fly into the air, which takes at least 2 hours to settle. As a result, clean your bedroom on time.
  6. Change your bed sheets regularly and wash worn ones in hot water to destroy dust mites.
  7. Put mite-proof covers on your mattress and pillows.
  8. Install and maintain a HEPA air cleaner in the bedroom to filter out mites.

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5. Food

A food allergy occurs when you experience an allergic reaction to something you ate. It happens not because the food substance is problematic or harmful in and of itself but because your body misinterprets it to be such.

Food allergies differ from food intolerances in that they are significantly more severe and can even be fatal. Biologics are a safe and effective treatment option for increasing immunological tolerance to dietary antigens. 

Prevention

  1. Follow these tips to avoid developing food allergies:
  2. Avoiding the food that triggers the allergic reaction is the first step toward preventing food allergies.
  3. When shopping for or ordering food, always check the ingredients to ensure it does not include anything you are allergic to.
  4. If you have a known food allergy, keep epinephrine on hand in case of an emergency.
  5. Insects and their stings
  6. Insects can contaminate surfaces that induce an allergic reaction on contact or sting and deliver allergens straight into your body.

6. Stings

Swelling, itching, and redness are common side symptoms of an insect sting.

Insect stings can cause severe reactions. Anaphylaxis caused by wasp or bee stings is common, and specialized treatment is required to prevent subsequent severe reactions.

Prevention

  1. To avoid the possibly fatal effects of an insect sting reaction, take the following precautions:
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  3. Avoid a region entirely or containing many insects. Yellow jackets, for example, feed on discarded, decaying food and waste. Keep your surroundings tidy and avoid such feeding grounds.
  4. Perfumes attract honeybees; therefore, avoid wearing perfume when going out.
  5. Wear protective clothing and footwear before stepping outdoors to cover up exposed skin as much as possible.
  6. If you have previously experienced a severe allergic reaction to an insect bite, keep epinephrine on hand to manage anaphylaxis. 

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7. Cockroaches (insects)

Cockroach feces, saliva, and body parts contain a particular protein that, if inhaled, can cause an allergic reaction.

In metropolitan and inner-city locations, 40%-60% of persons with asthma have IgE antibodies to cockroach allergens. Asthmatic people are more likely to be allergic to cockroaches than non-asthmatic people. 

Prevention

  1. Avoid an allergic reaction to cockroaches by taking the following precautions:
  2. Use pest control or call a pest control professional.
  3. Use boric acid, traps, or poison baits, but avoid these dangerous chemicals if small children or pets are present.
  4. Cockroaches feed on filth and garbage, so make sure to pick up your trash every day.
  5. It would be best to talk to your doctor about obtaining allergy injections.

8. Latex

Latex is a milky fluid derived from many seed plants, notably rubber trees.

Latex is the most common rubber component and can be found in various everyday products, including rubber gloves, toys, tires, shoe bottoms, condoms, balloons, rubber bands, bandages, and paint.

There is an urgent need to seek out or create safer alternatives to this widespread allergy. Furthermore, a system for identifying and labeling latex-containing products should be in place to prevent allergic persons from using them.

Prevention

  1. To avoid latex allergy, you must first educate yourself on what it is and how to cope with its symptoms, which requires the assistance of an allergist.
  2. It is best to inform your doctor and dentist about your issue so that they can avoid using rubber products when evaluating or treating you.
  3. To reduce the danger of exposure, you should look for safer alternatives to latex products.

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9. Perfume

Some scented cosmetics contain synthetic ingredients that can cause allergic reactions in some people.

These symptoms are typically caused by increased skin sensitivity and irritation due to extended exposure to the aromatic substance. Such an impact could lead to allergic contact dermatitis (ACD). 

Fragrance is among the most widely reported allergens, especially among persons with pre-existing inflammatory skin diseases like contact dermatitis.

Prevention

  1. The best you can do is reduce your chance of exposure by avoiding scented goods. 
  2. It might also assist if you took extra precautions when trying out new perfumes. 
  3. Examine a little sample to see if it produces a reaction.

10. Medications or drugs

Certain drugs are misidentified as hazardous chemicals by the body when delivered orally, topically, or intravenously.

Drug allergy is a common clinical problem that an allergist should evaluate.

Typically, management options include avoiding the offending medicine and adopting a more acceptable alternative with a different chemical structure. 

Prevention

  1. While there is little you can do to avoid becoming allergic to a medication, you can avoid adverse reactions by preventing the drug you are sensitive to and others having a similar chemical composition.
  2. Instead, see your doctor about safer alternatives to the troublesome drug.

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11. Smoke (cigarette, grill, and environmental)

An allergic reaction to charcoal or wood smoke typically resolves on its own, but it can be dangerous for asthma patients because it might precipitate a full-fledged attack. Seasonal allergy sufferers should also avoid cigarette smoke, which can cause and exacerbate symptoms.

Prevention

To avoid an allergic reaction to smoking, do the following:

  1. Avoid smoky situations as much as possible, but if you must, sit against the wind so the smoke blows away from you rather than toward you.
  2. Secondhand smoke can be dangerous, so keep it away from yourself.
  3. Wear an anti-pollution mask to protect yourself from allergies in the air.

12. Allergy to metals (nickel)

Nickel is a naturally occurring metal frequently combined with other metals to form alloys that produce a wide range of vital items.

Nickel is a key trigger for allergic contact dermatitis, in which skin becomes irritated or develops a rash after touching the metal.

Prevention

  1. First, see an allergist to determine the source of your symptoms. Once you’ve determined you’re allergic to nickel, you can proceed to the management step. To avoid future allergic reactions, discontinue or reduce the use of nickel-containing goods daily.

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Finally

Allergic reactions can be severe when exposed to allergens. As a result, avoiding triggers is the best strategy to prevent allergies.

Additionally, you might use preventative or emergency drugs to address the illness. It would help if you also spoke with your doctor about allergy immunotherapy.

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16 NATURAL HEALTH BENEFITS AND USES OF GUAVA LEAVES

Most people understand what the guava fruit can do to their health. However, only some know that even the leaves have medicinal properties and various health benefits.

Guava leaves are great for your well-being. The young leaves of guava trees can be brewed to make a magical tea. These leaves are live wires of antioxidants like vitamins. The leaves are filled with anti-inflammatory and antibacterial compounds and have beneficial tannins, making them a natural pain killer. 

The chemicals found in the leaves, like carotenoids, polyphenols, tannins, and flavonoids, are extraordinarily effective in treating several diseases. Guava leaves might seem useless, but the health benefits are countless. They contain tremendous amounts of vitamin C, Vitamin A, healthy fibers, potassium, and lycopene.

HEALTH BENEFITS

1. Aid in Weight Loss 

If you plan to reduce weight, guava leaves can give you a hand to achieve what you want. It helps lose weight by preventing the complex starches from turning into sugars. That’s because Guava tea prevents carbohydrates from turning into sugar, suppressing your appetite. Eventually, you can shed the extra pounds by eating fewer calories. Drink fresh Guava tea for this weight loss result.

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2. Sperm Boost & Production 

People with low sperm counts can count on the power of guava leaves. It has been proven effective in increasing sperm count without side effects.

For sperm boosting, get a good amount of the leaves and carrots. Rinse properly, cut the carrots and put them at the bottom of your pot, put the leaves on it, and allow it to boil very well. Take a glass cup of water solution morning and night. You can prepare another freshwater solution if the concentration is getting low! Try to stop sex while taking the herbs to allow proper build-up; you can take a week off after consuming the herb.

3. It balances female hormones. 

When combined with ginger, they treat hormonal imbalances. Prepare your guava tea with either fresh or dried leaves. Add half a teaspoon of ginger root, either freshly grated ginger or dried powder. Mix very well and allow to simmer for about 2 minutes and sip. Drink this mixture twice daily.

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4. Beneficial for Diabetics

According to a study by Yakult Central Institute in Japan, Guava leaf tea can lower blood sugar levels by minimizing alpha-glucosidase enzyme activity. It also prevents the body’s absorption of maltose and sucrose, lowering blood sugar levels.

Drink guava leaf tea for at least 12 weeks to decrease blood sugar levels without increasing insulin production.

 5. Lower Cholesterol 

Guava leaves are found to be an excellent liver tonic. Research also proved that drinking guava leaf tea for three months lowers your chance of cardiovascular diseases by decreasing your LDL cholesterol and triglycerides without adversely affecting your HDL.

6. Treatment of Diarrhea and Dysentery 

Another effective way to treat dysentery and diarrhea is using guava leaves’ power. To handle diarrhea, boil 30 grams of guava leaves in 1-2 glasses of water and add some rice flour to make a concoction. Drink this twice daily until signs seize. On the other hand, in the case of dysentery, slice the leaves and roots of a guava plant and cook them for 20 minutes. Then, drink the water in moderation until relieved.

7. Treatment of Bronchitis 

Guava leaf tea effectively treats bronchitis by loosening mucus, opening the lungs, and soothing coughs.

8. Prostate Cancer 

Studies show that guava leaves are effective against prostate enlargement and prostate cancer.

9. Treatment of Wounds and Infections 

The antibacterial properties dictated in guava leaves help treat wounds such as abrasions, injuries, etc. Guava leaves avert the spread of infection and reduce inflammation to promote fast healing.

10. Benefits For Skin 

Regarding skincare, it can significantly help improve your skin and treat various skin disorders.

The following are the benefits of guava leaves for the skin.

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11. Treatment of Acne and Black spots 

The antiseptic compounds in guava leaves can kill acne-causing bacteria, thus helping you eliminate black spots and acne from your skin. Mash some guava leaves and apply them directly to the affected area. Rinse with warm water after some time. Do this daily to attain a clear-looking skin.

12. Removal of Blackheads 

Blend guava leaves with some water and use it as a scrub on your nose to remove awful blackheads.

13. Anti-aging Benefits 

The functional antioxidants in the guava leaves combat free radicals that cause harm to our skin. It guards your skin from aging and improves skin tone and texture.

14. Relieves Itching 

Skin itching, no matter the cause, may lead to severe problems without immediate attention. Using guava leaves may instantly cure itchiness as they contain compounds that block allergies.

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15. Benefits For Hair 

It helps aid healthy hair growth as it contains many nutrients and antioxidants.

16. Natural Remedy for Hair Loss 

Hair loss and hair fall bring about awkwardness if not treated immediately.

Option (1): 

If you want your hair to grow back, boil a few guava leaves in 1 liter of water for about 20 minutes to stop this from happening. Let it cool, apply it to your scalp, and massage it massage. Rinse with water after 10 minutes. Do this technique daily until you see visible results.

Massaging your scalp with this solution will permit hair regeneration and prevent further hair loss.

Option (2): 

Make a paste of the leaves, rub it into your hair roots for about 1 hour, and wash off. Do this process 3 to 4 times a week.

The guava leaves are the most effective natural solution for hair-dropping.

How to Prepare Guava Leaves for Traditional Medicine 

Take 4-5 leaves; rinse the leaves until it gets clean. Then, boil them with 1-liter water; when it gets boiled, filter it and pour the extracted water. It’s ready now to drink; also, you can add honey to make it perfect.

Meanwhile, the recommendation is to drink 100 ml of the extracted water once every two days. Also, drinking it in patterns may bring benefits to cover body health. There is also another alternative to consuming guava water, which is making it as tea.

How to Make Guava Leaves Tea 

To get all those advantages, you can start to devour it by making guava leaves as tea. Below are various steps to prepare guava tea :

Dry a few young leaves of guava. After they get dry, grind them into powder. Add one tablespoon to one cup of hot water. Allow it to brew for 5 minutes, then you can strain it. Drink the tea habitually, once a day.

These are all advantages that you may get from it. You can consider it a natural remedy with many sound effects on your body and a low-cost medicine you can get almost anywhere. 

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12 Superfoods to Boost Brain Health and Memory

According to research, including berries and turmeric in your diet can improve your brain function and memory, promoting overall mental and physical health and improving your mental and emotional well-being.

Superfoods are nutrient-dense foods high in antioxidants, minerals, vitamins, fiber, protein, and healthy fats that promote health by improving immune function, lowering the risk of chronic disease, and promoting overall well-being.

Memory and brain health are critical for practical thinking, learning, and knowledge retention. Because poor brain health can result in cognitive decline and memory loss, prioritizing brain health and adding superfoods into our diet is critical.

Superfoods are essential for brain health because they reduce inflammation, protect against oxidative stress, promote new cell growth, and improve cognitive function and memory.

Here are 12 superfoods to boost brain health and memory

1. Fatty fish are the ultimate brain food.

Tuna, sardines, salmon, and mackerel are high in omega-3 fatty acids necessary for brain and nerve cell growth. Fatty fish consumption has been shown to boost cognitive capacities, delay age-related cognitive decline, and prevent dementia. According to research, increasing omega-3 intake in older persons lessens the incidence of dementia. Furthermore, middle-aged adults who consume omega-3-rich diets have more significant hippocampus volumes, essential for memory and learning, making them better comprehend complicated concepts.

2. Turmeric

Turmeric, a fundamental element in curry powder, has been shown to have several neurological advantages. Its key ingredient, curcumin, has been found to pass the blood-brain barrier, allowing it to reach the brain and help cells there. It is a powerful antioxidant and anti-inflammatory chemical related to memory enhancement, depression relief, mood enhancement, and the formation of new brain cells. 

Curcumin also increases brain-derived neurotrophic factor, a growth hormone that aids in the formation of brain cells. More research, however, is required to establish its potential benefits. Most studies employ highly concentrated curcumin supplements, which are significantly higher in concentration than most individuals consume when using turmeric as a spice. As a result, under the supervision of a doctor, turmeric supplementation may be required to achieve the effects reported in these trials.

3. Berries improve brain function and memory.

Berries, such as strawberries, raspberries, and blueberries, are high in flavonoids, which have been shown to boost memory and prevent cognitive decline. According to King’s College London researchers, a handful of wild blueberries daily can improve brain function. Individuals who took wild blueberry powder over 12 weeks had better memory and attention task accuracy. This shows that eating berries can be a quick and easy strategy to boost brain health.

4. Broccoli

Broccoli contains many plant components, including antioxidants, and is strong in vitamin K, supplying more than 100% of the RDA. Vitamin K is required to form sphingolipids, which are densely packed inside brain cells. According to research, higher vitamin K intake improves memory and cognitive state in older persons. Broccoli also includes anti-inflammatory and antioxidant chemicals, which may help to protect the brain from injury.

5. Dark Chocolate

Flavonoids, caffeine, and antioxidants are all found in dark chocolate and cocoa powder. Dark chocolate includes 70% or more cocoa, whereas typical milk chocolate contains 10-50% cocoa. Flavonoids are antioxidant plant chemicals discovered in brain regions associated with learning and memory. Researchers say these chemicals may improve memory and slow age-related mental deterioration. Studies demonstrate that eating chocolate regularly improves cognitive performance and increases happy moods compared to crackers. However, the precise cause of these advantages has yet to be discovered.

Dark Chocolate

6. Eggs

Eggs are high in crucial nutrients such as vitamins B6 and B12, folate, and choline, essential for brain function. Choline, a vitamin, aids in mood and memory regulation, and higher intakes have been related to improved brain performance. Choline is abundant in egg yolks, with a sufficient daily consumption of 425 mg for most women and 550 mg for males. B vitamins present in eggs may aid in delaying mental deterioration in older people, lower homocysteine levels, and avoid depression. However, there has been little direct research on the relationship between eggs and brain health.

7. Green tea

Green tea, like coffee, includes caffeine, which improves brain function, such as alertness, performance, memory, and focus. It also contains L-theanine, an amino acid that promotes relaxation by increasing GABA activity. L-theanine counteracts the stimulating effects of caffeine, whereas green tea is high in polyphenols and antioxidants, which protect the brain from mental decline and lower the risk of Alzheimer’s and Parkinson’s disease. Green tea has been found in studies to boost memory. Green tea is a good, brain-healthy beverage in general.

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8. Walnuts might improve memory.

Walnuts are a good source of fat and have been related to better memory and cognitive test scores in adults. According to a UCLA study, eating more walnuts resulted in more excellent test scores and better memory, focus, and information processing speed. A mouse study published in 2020 discovered that walnut consumption is good for brain health, with a walnut-rich diet improving memory, learning, motor coordination, anxiety, and locomotor activity. Women who consume walnuts on a regular basis have a sharper memory.

9. Nuts

Nuts provide nutrients such as vitamin E, healthy fats, and plant chemicals that can promote heart and brain function. Nut consumption on a regular basis may reduce the incidence of cognitive decline in older persons and improve memory in women. Nuts also include antioxidants and vitamin E, which protect cells from free radical damage and help to delay cognitive decline. Walnuts, in particular, provide an added benefit by containing anti-inflammatory omega-3 fatty acids. Overall, nuts are a good provider of brain nutrition.

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10. Oranges

One medium orange daily supplies most of the vitamin C required for brain health and health. Vitamin C helps to maintain mental health by improving focus, memory, attention, and decision-making speed. It is an antioxidant that protects brain cells from free radicals. Other foods high in vitamin C, such as bell peppers, guava, kiwi, tomatoes, and strawberries, can also help protect against diseases such as major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease.

11. Pumpkin seeds 

Pumpkin seeds are high in antioxidants, magnesium, iron, zinc, and copper, all necessary for brain function. Zinc is required for nerve signaling and has been related to neurological diseases such as Alzheimer’s, depression, and Parkinson’s disease. Magnesium is required for learning and memory, and deficiency can result in neurological illnesses such as migraine, melancholy, and epilepsy. Copper regulates nerve signals in the brain, and a lack of it can lead to neurodegenerative diseases such as Alzheimer’s. Iron deficiency can result in brain fog and poor performance.

12. Dark leafy greens can slow cognitive decline

Dark leafy vegetables like kale, spinach, and Swiss chard are suitable for your brain and help reduce cognitive decline. According to a 2018 study, people who ate one daily serving of green leafy vegetables were 11 years younger cognitively than those who ate them infrequently or never. The study, published in Neurology, discovered that the single food group contains so many nutrients that it may benefit the brain. These leafy greens have improved cognitive functions such as memory, mental response time, decision-making processes, and mood.

Conclusion

Fruits, vegetables, tea, coffee, almonds, and eggs, among other foods, can assist in preserving brain health by supplying antioxidants and nutrients for memory and brain growth. These foods have been shown to improve alertness, memory, and mood. However, it’s critical to avoid meals that can harm brain health since they limit or eliminate brain-boosting nutrients.

It’s important to meet your daily calcium needs

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How to Improve Your Overall Health and Wellness 

Improving your overall health and wellness is a worthy objective, but other aspects must be considered. Where do you begin? Don’t worry—we’ve done the research and created a list of ideas and tactics to help you improve your health right now. These suggestions are simple to implement; even tiny modifications can significantly enhance your overall Health and Wellness!

1. Spend more time outside in nature.

Natural settings can help to reduce stress and prevent sickness. Is it really that simple? Although research is ongoing, scientific studies show that spending time in nature can benefit your overall health and wellness. Take walks, hit the local trails, go fishing, visit a park or arboretum, or create a garden in your backyard—there is no incorrect way to accomplish this. Even sitting peacefully outside in the fresh air is good! The trick is to get out into nature as much as possible.

Consider bird watching, archery, or mushroom gathering a unique outdoor pastime.

2. Consider taking a probiotic supplement.

Your gut microbiome is critical to your overall health and wellness. Gut bacteria disruptions and imbalances have been related to serious health issues such as inflammatory bowel disease, obesity, diabetes, and cancer. By adding “good bacteria” dosages into your stomach, probiotics can help restore balance. Although research is ongoing, potential benefits include enhanced immune system function, better digestion, and other advantages. (2)

Because probiotics include many strains of bacteria, it may take some trial and error to identify which strains most benefit you.

If you have a weakened immune system, you should avoid taking probiotics. If you have a significant health issue, see your doctor before using probiotics.

There is evidence that your gut health may have an impact on your mental health as well. Taking probiotics may assist with disorders such as anxiety and depression.

3. Eat fresh herbs. 

Herbs may protect you from diseases such as cancer and diabetes. Fresh herbs are high in antioxidants and have numerous other health advantages. Best of all, they’re tasty and simple to include in your favorite salads and recipes. Consume the freshest herbs you can use to reap the maximum benefits. Dried herbs are less effective, yet they still have health advantages!

Fresh garlic, fenugreek, and lemongrass may aid in cholesterol reduction. Garlic may also help to reduce blood pressure.

Fresh onions, chives, leeks, mint, basil, oregano, and sage have been shown to help prevent cancer.

Antioxidants are abundant in rosemary, sage, and oregano.

4. Maintain a healthy, well-balanced diet. 

Within each food group, prioritize nutrient-dense foods. A nutritious diet increases energy, aids in weight maintenance, and lowers your chances of heart disease, diabetes, and cancer. Every day, aim to consume various nutritious grains, lean protein, fruits, vegetables, and dairy products. 

Variety is crucial as well! Try different foods and vary your weekly meals to ensure your body receives nutrients.

Here are some pointers to get you started:

Bring simple, portable snacks such as nuts, bananas, and small carrots to work or school.

Plan your meals for the week ahead of time to ensure that healthy selections are always available. High-quality, low-sugar, and low-salt foods should be prioritized to improve overall health and wellness.

Choose healthy fats from foods such as fish, almonds, and avocados.

The nutrients in leafy greens like kale, broccoli, and cabbage are abundant.

Steer clear of processed foods, hydrogenated oils, refined sugar, and saturated fats. (4)

Check nutrition labels for serving sizes; correct portioning is also vital.

5. Drink plenty of water. 

Fluids ensure that your entire body functions properly. Water is the healthiest choice, but juices and water-rich foods such as soups, fruits, and vegetables are also beneficial. If you need help staying hydrated daily, consider using larger glasses (fill them every time), drinking with a straw, and bringing a thermos or refillable bottle to work or school every day.

The amount of fluid you require each day is determined by factors such as your height, weight, and activity level, but in general:

A male needs 15.5 cups (3.7 liters) of water every day.

A female needs 11.5 cups (2.7 liters) of water every day.

6. Get 7-9 hours of sleep each night. 

Every day, I go to bed and wake up at the same hour. Getting enough sleep each night is critical, but having a consistent sleep pattern is also important since it helps your body and mind sync up. (6) Operating with your internal clock rather than against it will make you feel and perform better. Here are a few suggestions:

Every day (including weekends), I wake up and go to bed at the same hour.

Get some sunlight in the morning to help you set your internal clock.

Make a bedtime routine and begin winding down an hour before bed.

If you are exhausted during the day, nap or go to bed earlier.

Caffeine should be avoided at least 6 hours before going to bed.

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7. Improve your sleeping habits. 

The quality of your sleep is important. Sleep is an essential component of overall health and wellness. “Sleep hygiene” may sound clinical, but it’s all about changing your sleep habits so you receive enough deep, restorative sleep every night. (7) Try these tips for excellent sleep hygiene:

Maintain a temperature of 60-67 °F (16-19 °C).

Keep your room as dark as possible (night lights and dim illumination are OK if wanted).

One hour before night, turn off all electronic devices.

Avoid eating 3-4 hours before going to bed.

To reduce noise, use earplugs.

After supper, limit or avoid drinking.

8. Increase your activity level during the day. 

You can fit in additional action no matter how hectic your day is. When you have a mile-long to-do list, it’s easy for exercise to fall to the bottom. If this sounds familiar, try squeezing in brief bursts of activity throughout the day. There is no right or wrong way to get moving; every little bit helps! Here are a few simple suggestions:

Instead of taking the elevator or escalator, use the steps.

In the parking lot, park further away.

Every 30 minutes, get up from your desk and stretch.

Ride your bike or walk to work.

While brushing your teeth, perform ten squats.

While on the phone, take a walk or do calf raises.

9. Participate in 150 minutes of aerobic activity every week. 

Exercising for 30 minutes five times per week is an excellent goal. Aerobic workouts include brisk walking, jogging, swimming, and biking. Anything that makes your heart race! Health authorities recommend 150 minutes of moderate or 75 minutes of vigorous movement weekly to preserve heart health. Exercise is easier to spread over several days rather than for multiple hours 1-2 days a week.

Exercise of moderate intensity: 

You can converse but are too out of breath to sing.

You can’t utter more than a few words before running out of breath.

Create a fitness regimen that works for you! Gardening, dancing, hiking, riding, swimming, and chasing after your children/pets are excellent exercise forms.

10. Do strength training twice a week.

Strength training aids in the development of muscle and the preservation of bone density. Select exercises that train all your major muscle groups (legs, hips, back, belly, chest, shoulders, and arms) (10). Try to complete 8-12 repetitions of every exercise for 1 set. Begin with one set every training session and gradually increase to 2-3 sets of each exercise. Activities for strengthening include:

Exercising with weights

Utilizing Resistance Bands

Push-ups, sit-ups, and other exercises that employ your body weight as resistance

Gardening that is physically demanding (digging, shoveling, etc.) Some Yoga Styles

11. Reduce your stress levels to improve your overall health and wellness

Chronic stress can have major physical and mental health consequences. You can’t escape stress entirely; low stress levels can benefit you. On the other hand, stress can negatively impact your immune, digestive, cardiovascular, sleep, and reproductive systems. To reduce your stress as much as possible, follow these steps:

Participate in 150 minutes of aerobic activity per week.

Meditation, deep breathing exercises, and mindfulness practices are all excellent places to start.

Consume alcohol in moderation.

Maintain a journal

12. Wash your hands frequently. 

It’s one of the most straightforward strategies to avoid becoming sick and spreading germs. After using the restroom, preparing and eating meals, and handling animals, it is critical to wash your hands. For around 20 seconds, lather up with warm water and soft soap. Then, rinse and dry your hands with a clean towel.

Washing your hands may seem obvious, but forgetting if you’re busy or in a hurry is easy.

Hand sanitizer can be helpful in a pinch, but it is less effective than soap and water. Wash your hands as soon as possible.

Scrubbing on a regular basis can help avoid illnesses such as the flu, pneumonia, and COVID-19.

13. Brush your skin dry. 

Dry brushing exfoliates the skin, increases circulation, and may improve immunity. The perfect tool is a natural, stiff-bristled bath brush with a long handle. Brush your legs with soft, flowing motions beginning at the ankles. A handful of overlapping strokes will be enough! Then, swipe from wrist to shoulder a few times before finishing with a few soft, circular strokes over your abdomen and back. When you’re finished, shower to remove dead skin and hydrate.

Stick to 1-2 weekly treatments until you know how your skin reacts. If all works well, gradually increase to once a day.

Dry brushing your face is not recommended because your skin is too fragile. Reduce or eliminate pressure on other sensitive areas such as your abdomen, breasts, and neck.

14. Drink a glass of red wine. 

Relaxing with a delicious red wine may help your heart. According to research, the antioxidants in red wine may help prevent blood vessel damage, lower cholesterol, and avoid blood clots. If red wine isn’t your thing, data suggests that all alcoholic beverages (including white wine, beer, and spirits) may reduce your risk of heart disease. The idea is to drink in moderation—having more than one alcoholic beverage per day is more harmful than beneficial.

A single glass of red wine is approximately 5 ounces (30 ml).

Don’t worry if you don’t like red wine! Eating grapes and drinking grape juice provide the same benefits.

15 Boost cognition with games and puzzles.

Your brain, too, requires a workout! According to research, “brain games” such as crossword puzzles, Sudoku, and chess may boost cognitive functioning. Keeping your brain busy may also help to avoid dementia and other memory issues as you become older. Try engaging your mind in at least one game or mental activity daily to receive the best benefits.

If crossword puzzles aren’t your thing, card games, board games, and computer games may provide similar benefits.

16. Watch your posture.

Poor posture can have a substantial impact on your long-term health. Poor posture can cause limited range of motion, muscle tension, weakening muscles, and balance problems. However, improper posture is a harmful habit that you can break! The goal is to check in with yourself during the day and alter your posture as necessary until it becomes routine. Put a sticky note on your computer monitor, for example, if you work at a desk every day, to remind yourself to sit up straight. Also, make sure to keep your:

The chin is raised and parallel to the ground.

Shoulders should be even and relaxed.

Straight and neutral spine (no flexing or arching)

Engaged abdominal muscles

even the hips

Knees should be even and facing straight front.

The weight is evenly distributed on both feet.

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17. Schedule an annual physical or checkup. 

Regular screenings can aid in the prevention of significant health problems. A simple physical is all you need if you’re asymptomatic and under 65 (but you may receive a more extensive examination if you desire). Every year, doctors recommend a complete wellness exam for those over 65. If you are experiencing troubling or long-lasting symptoms, regardless of age, make an appointment for a standard checkup as soon as possible.

Bring a list of your present symptoms and your family’s medical history to the exam. This assists your doctor in determining which screenings you require.

Many ailments can be treated if they are detected early on. The longer a disease or illness is undiagnosed, the more difficult it is to treat.

18. Quit smoking.

Smoking is bad for your overall health and wellness. However, because your body is addicted to nicotine, quitting might be difficult. People stop smoking every day, and you can, too! Nicotine gum, patches, medicines, and other treatments are available to help you quit smoking for good.

Quitting smoking benefits your health in numerous ways. When you don’t smoke, you’ll heal faster, get ill less often, have more energy, and be physically stronger.

Quitting also lowers your risk of severe health issues like heart disease, cancer, and lung disease.

13 Natural Home Remedies for Urinary tract infections (UTIs)

Urinary tract infections (UTIs) are a common clinical bacterial issue in women, accounting for 25% of all infections. Over 50% of women will develop UTI symptoms in their lifetime. UTIs occur when bacteria enter the urethra, which is shorter than the male urethra, making it easier for bacteria to reach the bladder. The female urethra’s shorter distance also makes it more susceptible to infection.

Tiny organisms like fungi, viruses, and bacteria cause urinary tract infections (UTIs). Most UTI cases are caused by E. coli, which lives in the urethra, bladder, and kidneys.  

Symptoms include pain, burning sensations, frequent urges, muscle aches, abdominal pain, fatigue, and cloudy urine.

Risk factors include sexual intercourse, spermicide use, diaphragm use, catheter use, pregnant women, and postmenopausal women. 

Antibiotics are the most common treatment, making bacteria-resistant and recurring infections a major concern. 

There are several natural ways to manage infections and reduce the risk of recurrence. 

1. Drink plenty of fluids

Dehydration increases the risk of urinary tract infections (UTIs). Regular urination helps prevent infections by flushing bacteria from the tract. 

A 2019 study found that increasing fluid intake can decrease UTIs requiring antibiotics by 58%. Drink water throughout the day and always when thirsty to stay hydrated and meet fluid needs. Drinking more fluids helps remove bacteria from the urinary tract, making it a healthier option for those prone to UTIs.(1)

2. Take probiotics

Probiotics are beneficial microorganisms found in food or supplements that promote a healthy balance of gut bacteria. 

They can be found in fermented foods like kefir, kimchi, kombucha, and probiotic yogurt. Consuming probiotics has been linked to improved digestive health and immune function. Studies have shown that certain probiotics may reduce the risk of UTIs using oral and vaginal administration and different strains.

Probiotics can help restore gut bacteria after antibiotic treatment, increasing good gut bacteria levels and reducing side effects. However, probiotics may not be suitable for everyone, so it’s essential to consult a healthcare professional about the appropriateness of probiotics and strains. (2)

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3. Increase your vitamin C consumption 

Vitamin C increases urine acidity, inhibits E. coli development, and improves immunological function. Researchers discovered that taking vitamin C for three months helped prevent urine infections, increasing the health of pregnant women. 

Increasing consumption by eating vitamin C-rich foods such as fruits and vegetables is recommended. One serving of red peppers, oranges, grapefruit, and kiwifruit contains the recommended daily vitamin C dose. Supplements may be unnecessary if you get enough vitamin C from your food. (3)

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4. Cranberry

Some studies suggest that cranberry juice may reduce the number of UTIs a person acquires over a year, particularly in women with recurrent UTIs. Although there is minimal or conflicting information about the potential of cranberries to address UTI symptoms, there is evidence that cranberries can be utilized as a prophylactic strategy. Animal studies demonstrate that cranberry products prevent the growth and colonization of infection-causing bacteria, such as E. coli, the most frequent bacteria found in urinary tract infections. (4)

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5. Maintain good hygiene practices.

UTI prevention entails practicing healthy toilet and hygiene routines. 

Avoid retaining your pee for too long since this might cause bacterial accumulation. Peeing after intercourse reduces the incidence of UTIs. When using the toilet, especially for females, wipe front to back to prevent bacteria from spreading to the urinary tract. Regularizing and wiping with care can also help to lower the incidence of UTIs.

6. Garlic 

Allicin, one of the active ingredients in freshly crushed raw garlic, has several antibacterial properties. Allicin has been shown to have antibacterial activity against various bacteria, including multidrug-resistant forms of E. coli. Garlic also has antifungal properties, particularly against the yeast Candida albicans. (6)

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7. Add D-mannose to your diet

D-mannose, a sugar found in cranberries and other fruit, has been found to prevent harmful bacteria from adhering to the urinary tract’s wall. According to research, it helps treat UTIs and reduce recurrence. 

Increase your diet of blueberries, cranberries, apples, peaches, oranges, broccoli, and green beans to boost D-mannose effectiveness, or consider taking a D-mannose supplement. (7)

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8. Urinate Frequently

Urinating frequently and as needed prevents bacteria from developing in urine that remains in the bladder. Urinate immediately after sexual contact to wash out bacteria that may have entered the urethra. According to research, retaining urine for an extended time increases bacteria within the urinary tract, resulting in a urinary tract infection. (8)

9. Maintain a Clean and Dry Environment

Women should wipe from front to back, especially after using the restroom. This prevents the entry of bacteria into the urethra. 

Wear loose-fitting clothing and underwear to allow air circulation and maintain a sterile urethra. Moisture can be trapped when wearing tight jeans or materials like nylon, allowing bacteria to flourish.

10. Do Not Use Spermicides

Spermicides can irritate the skin and cause bacteria to develop. Unlubricated condoms can also irritate, so choose lubricated condoms free of spermicides. According to a 1996 prospective study published in the New England Journal of Medicine, the prevalence of UTI is high among sexually active young women, and the risk is strongly and independently related to recent sexual intercourse and recent use of a diaphragm containing spermicide. (10)

11. Myrrh Oil 

Human and animal research shows that myrrh oil possesses antibacterial, antifungal, and antiparasitic effects. It has traditionally been used to treat wounds and prevent infections. It can be massaged into the skin or administered topically with a warm or cool compress. When using myrrh internally, use caution; choose a pure, high-quality product and do it under the supervision of your healthcare provider.

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12. Oil of Oregano

According to a 2012 study, oregano oil has antibacterial action against all clinical strains tested and inhibits the growth of E. coli, the most frequent bacteria in urinary tract infections (UTIs). Because of its non-antibiotic resistance and lack of adverse side effects, the benefits of oregano oil may outweigh those of prescription antibiotics. To use oregano oil, mix it with water or coconut oil. Take oregano oil for no more than two weeks at a time, and only under the supervision of your health care professional.

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13. Clove oil.

In the study published in the journal Phytotherapy, clove oil has been found to possess antibacterial, antifungal, and antiviral properties. One additional advantage of clove oil is its anti-inflammatory characteristics, which render it effective in pain relief and facilitation of the healing process. The internal consumption of clove for two weeks is a viable option; nonetheless, seeking guidance from a healthcare professional or nutritionist is advisable. (13)

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Conclusion

UTIs are caused by small organisms like fungi, viruses, and bacteria, causing pain, muscle aches, cloudy urine, and abdominal pain. Risk groups include sexually active women, pregnant or postmenopausal women, catheter users, and those with suppressed immune systems. Home remedies include cranberries, raw garlic, probiotics, vitamin C, D-mannose, oregano, clove, and myrrh essential oils. To prevent UTIs, you should maintain toilet habits like thorough cleaning and wearing loose-fitting clothing.

11 Foods That Help Fight Arthritis  

People with arthritis often want to know if there is a special diet for arthritis. While there is no miracle diet, A plant-based diet, including fruits, vegetables, whole grains, nuts, beans, and fish, can improve overall health and manage arthritis symptoms.  Even simple things like cherries, almonds, tuna, and broccoli can benefit you. Eating well can help reduce inflammation, fight free radicals, ease pain, strengthen bones, and boost the immune system.  

Joint pain, swelling, stiffness, and decreased range of motion are all symptoms of arthritis. Rheumatoid arthritis and osteoarthritis are two types of arthritis characterized by joint inflammation. Medication is frequently used to manage and reduce inflammation by improving symptoms and decreasing pain. Certain foods are anti-inflammatory, making them an effective complementary treatment for arthritis.

The Mediterranean diet has been shown to help reduce pain and swelling in rheumatoid arthritis patients. A study discovered that those who followed a Mediterranean diet had a lower risk of osteoarthritis symptoms and pain. Furthermore, research has shown that an anti-inflammatory diet can improve arthritis activity in people with rheumatoid arthritis.  

The Mediterranean diet has numerous advantages, including lower blood pressure, protection against chronic diseases such as cancer and stroke, arthritis relief, joint and heart health, and weight loss, which can reduce joint pain.

   Here are 11 Foods That Help Fight Arthritis

1. Vegetable   

Because of their antioxidants, polyphenols, fiber, vitamins, and minerals, colorful vegetables such as dark leafy greens, broccoli, beets, sweet potatoes, and cabbage benefit arthritis patients. These foods are necessary for immune function and anti-inflammatory processes. Carotenoids and vitamin A are found in red and orange-colored vegetables such as sweet potatoes, pumpkin, carrots, and red bell peppers. A lack of vitamin K has been linked to an increased risk of knee osteoarthritis.

Cook vegetables lightly or eat them raw to avoid nutrient breakdown; instead of boiling or roasting vegetables, steam or sauté them. Carotenoid compounds and vitamin K in vegetables are more easily absorbed with fat, such as olive oil. Dark leafy greens, broccoli, cabbage, Brussels sprouts, bok choy, cauliflower, carrots, beets, onions, peas, winter squash, red bell peppers, corn, and sweet potatoes are all good for arthritis. The average adult requires approximately two and a half cups of vegetables daily.   

2. Fruit   

Fruits are high in flavonoids and polyphenols, which have anti-inflammatory, antioxidant, and analgesic properties. Berries and pomegranates are anti-inflammatory in studies of osteoarthritis and rheumatoid arthritis. Blueberries, raspberries, strawberries, and pomegranates have demonstrated promising anti-inflammatory properties.

Other fruit polyphenols, such as quercetin, anthocyanins, and citrus flavonoids, have been studied for their ability to alleviate rheumatoid arthritis symptoms. Choose colorful fruits such as cherries, berries, apples, pomegranates, grapes, oranges, and grapefruit containing polyphenolic compounds that help fight arthritis inflammation. The USDA Dietary Guidelines for 2020-2025 recommend eating 1.5 to 2.5 cups of fruit daily, depending on calorie needs.     

3. Legumes   

In the Mediterranean diet, legumes are high in fiber, plant-based protein, iron, folate, potassium, and magnesium. Beans, peas, and lentils are excellent meat substitutes, supplying essential nutrients such as iron, folate, potassium, and magnesium. Legumes can be canned or dried, with preferred low- or no-sodium varieties. They are simple to prepare and belong to the protein and vegetable groups. It is recommended that you consume one to two servings of legumes per day. You can also incorporate more beans into your diet by tossing peas or lentils into soups and casseroles, making homemade hummus with chickpeas, or stuffing beans into tacos.   

4. Whole Grains   

Whole grains have higher antioxidants, fiber, and nutrients than refined grains. According to a 2017 study, increasing total fiber intake lowers the risk of osteoarthritis symptoms. Grains contain phytochemicals that help fight inflammation, such as vitamin E, B vitamins, selenium, and magnesium. Whole grains such as oats, quinoa, brown rice, cereals, bulgur, farro, barley, and cornmeal are ideal. A daily intake of three to six servings is recommended.   

5. Seeds and Nuts  

Nuts and seeds are essential to the Mediterranean diet because they contain healthy fats and plant-based protein. They are high in omega-3 fatty acids and belong to the protein food group. Every day, consume a small handful of nuts or seeds such as walnuts, almonds, pine nuts, pistachios, flaxseeds, hemp seeds, and chia seeds. Use raw, lightly roasted, unsalted nuts in baked goods, smoothies, salads, and pasta.   

6. Low-fat dairy products   

Dairy products are necessary for maintaining calcium, vitamin D, and probiotic levels. Because fortified milk and yogurt are high in vitamins A and D, they are suitable for bone health. According to a 2015 review, there is no evidence to avoid dairy consumption among arthritis patients, and dairy consumption appears to be safe and beneficial for bone health. Probiotics in dairy products such as yogurt and kefir have been linked to reduced inflammatory activity in rheumatoid arthritis. Consume three servings of dairy daily to meet your calcium, vitamin D, and probiotic requirements.   

7. Seafood and Fish   

Fish is high in omega-3 fatty acids, which help to reduce inflammation and improve overall health. Compared to those who eat fish less than once a month or never, eating fish at least twice a week can significantly reduce disease activity. Herring, salmon, scallops, sardines, anchovies, and trout contain higher omega-3 fatty acids. Mackerel, high in omega-3 fatty acids, is recommended for pregnant or breastfeeding women and children.

Alternatives with lower mercury levels include Pacific chub mackerel and Spanish mackerel. Tuna, crab, mussels, and sea bass are excellent seafood sources. Fish also contains vitamin D, which has been shown to influence autoimmunity and reduce disease activity in rheumatoid arthritis patients. Consuming fish 3 to 4 ounces twice a week is generally recommended, but more may benefit those suffering from arthritis. If you don’t like fish, consider taking a fish oil supplement to help with joint stiffness, tenderness, and pain.   

8. Extra Virgin Olive Oil   

Olive oil, which has anti-inflammatory properties, may help with arthritis symptoms. According to research, certain compounds in olive oil may promote autophagy, which aids in the removal of damaged cells from the body. Extra-virgin olive oil has been shown in studies to prevent the development of arthritis, reduce joint swelling, slow cartilage destruction, and reduce inflammation. Furthermore, compounds derived from olive oil may reduce the production of pro-inflammatory compounds in joints, potentially aiding in managing rheumatoid arthritis (RA).  The Mediterranean diet, which has a lot of olive oil, has been shown to help people with rheumatoid arthritis feel less pain and move better. Even though more research needs to be done on how olive oil affects arthritis, eating olive oil and other healthy fats can be good for your health and may help reduce arthritis symptoms.  

9. Herbs and Spices   

Instead of salt, consider using spices and herbs to enhance flavor and reduce inflammation. These herbs and spices have anti-inflammatory and antioxidant properties, making them an excellent addition to your kitchen. Turmeric, ginger, garlic, onion, cinnamon, and chili powder are potent plant compounds that have been shown to reduce inflammation and alleviate arthritis symptoms. For a healthy and delicious meal, try cinnamon in oatmeal, chili powder in marinades, crushed garlic in sauces and soups, or blending a fruit, ginger, and turmeric smoothie.   

10. Green Tea    

Green teas from Camellia sinensis leaves contain bioactive polyphenolic compounds with antioxidative and anti-inflammatory properties.  Green tea supplementation has been shown in studies to improve arthritis activity and knee joint function in adults with osteoarthritis. Drink green or oolong tea instead of soda, and drink plenty of water throughout the day. Regarding alcohol, moderation is vital; red wine may have anti-inflammatory properties. 

Green tea

11. Vitamin D   

The vitamin D The “sunshine vitamin” helps bones and muscles work well. Studies have shown that people with low vitamin D levels in their blood are more likely to get osteoarthritis and rheumatoid arthritis. Sunlight, egg yolk, salmon, cod liver oil, and fortified foods like milk and orange juice are all good places to get vitamin D. Read the labels on your medicines and talk to your doctor or pharmacist to find out if any of them could make you less likely to get enough vitamin D. And make sure that your doctor orders a vitamin D test as part of your annual bloodwork.  

In conclusion   

Diet has a significant impact on the severity and symptoms of arthritis. A healthy diet rich in healthy fats, fatty fish, and produce can help reduce arthritis symptoms. These foods reduce inflammation, nourish the body, and improve bone, muscle, and immune system function. A well-balanced Mediterranean diet high in plants, fiber, and anti-inflammatory fats can help you maintain a healthy weight and reduce symptoms such as pain and swelling.  

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15 Natural Home Remedies for Cough.

Coughs are a common reason for seeking medical attention, with 40% of cases requiring referrals to a pulmonologist. Coughs are normal and can help clear irritants from the throat. Coughing is a natural reflex that clears the airways of irritants such as mucus, smoke, and other particles, allowing unobstructed breathing. It is a defense mechanism the body uses to protect the lungs from inflammation and infections.

Respiratory infections frequently cause acute coughs that last less than three weeks, while chronic coughs last more than eight weeks. Chronic coughs last more than eight weeks and are usually caused by underlying medical conditions such as postnasal drip from sinus infections, allergies, asthma, bronchitis, chronic obstructive pulmonary disease, pulmonary fibrosis, and GARDD. 

Coughs can have a variety of sounds and sensations depending on the cause. Dry coughs occur when you cough without any mucus or phlegm in your airways and are frequently caused by respiratory infections, asthma, or irritant exposure. Wet coughs occur when mucus and fluid secretions accumulate in your windpipe and lungs, causing you to cough to expel bodily fluids.

Home remedies for cough are a cost-effective and convenient option for those seeking a holistic approach to their health.  

Here are 15 Natural Home Remedies for Cough.

1 Honey

Honey is a traditional sore throat remedy, and a 2018 study found that it may relieve coughs more effectively than over-the-counter medications such as diphenhydramine and salbutamol. It was, however, no more effective than dextromethorphan, an over-the-counter cough suppressant. To make a home remedy, combine two teaspoons of honey with herbal tea or warm water and lemon, which soothes the throat and relieves congestion. As a snack, honey can be eaten or spread on bread. Due to the risk of botulism, it is critical to avoid feeding honey to infants under the age of 12 months. 

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2. Breathe in steam  

team can help relieve wet cough symptoms by supplying mucus or phlegm. To accomplish this, take a hot shower or bath and fill the bathroom with steam. Stay in the steam for a few minutes until your symptoms have subsided, then drink some water to cool down. Alternatively, make a steam bath by filling a large bowl with hot water, adding herbs or essential oils, and covering your head with a towel. For 10-15 minutes, inhale the steam. Steaming can be beneficial once or twice per day. However, not all evidence supports this claim, as a 2017 study found that steam did not improve common cold symptoms significantly.  

3 Humidifier

Inhaling humidified air, whether cold or warm, has been shown to help with cough relief because it aids in the drainage of congested airways. This is especially beneficial for children who cough all night and require relief to sleep.

   

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4 Probiotics 

Probiotics provide various health benefits, including gastrointestinal flora balance and immune system support. A 2015 study found that probiotics reduced upper respiratory infections, but the evidence is inconclusive. Yogurt, miso soup, and kombucha all contain probiotics. Consult your doctor to determine the best probiotic for your condition and lifestyle. Fermented foods like yogurt, kefir, kombucha, and tempeh kimchi are the most natural source of probiotics.

5 Gargle with saltwater

Saltwater gargles have been used for years to relieve sore throat and common cold symptoms but may not reduce viral load. A 2021 study compared antiseptic mouthwashes to prevent the spread of COVID-19, discovering that commercial brands helped reduce viral load but that a lab-made saltwater solution did not effectively kill the virus. To make a saltwater gargle, dissolve 1/2 teaspoon of salt in warm water, allow it to cool, and gargle several times daily until the cough improves. Saltwater gargles should be avoided by young children and those with high blood pressure.  

6 Bromelain 

Pineapple contains bromelain and may help suppress coughs due to enzymes found in its stem and fruit. You can benefit most by eating a slice of pineapple or drinking 3.5 ounces of fresh juice thrice daily. There is insufficient evidence to support the claim that pineapple can help relieve sinusitis and allergy-related sinus issues. Bromelain supplements should not be taken by children or adults taking blood thinners or by people taking antibiotics such as amoxicillin. Consult a doctor before beginning any new supplements, especially if you are already taking medications or supplements.  

7 Peppermint

Peppermint leaves are known for their medicinal properties and can be found in various foods and beverages. Menthol in Peppermint oil can help with cold symptoms and coughing. Inhaling vapors from a steam treatment or drinking peppermint tea can also provide relief. To make a steam treatment, combine boiled water with 7-8 drops of peppermint essential oil, drape a towel over your head, and take deep breaths above the water. 

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8 The root of the marshmallow 

The marshmallow plant, Althaea officinalis, has been used for centuries to treat sore throats and suppress coughs. According to a 2020 study, the plant’s anti-inflammatory and antioxidant properties and mucilage can help reduce coughs. Marshmallow root is now available in tea and capsule form, soothing relief for sore throats. Although marshmallow roots and leaves are generally safe, doctors do not recommend them for children.

9 Vitamin C

Because of its immune system support and white blood cell boost, vitamin C, an antioxidant, can be used as a home remedy for cough. According to Norwegian research, vitamin C can reduce cough and wheezing in smokers with high oxidative stress. It may also help alleviate or prevent bacterial and viral infections, shorten cold durations, and be used as a natural remedy for pneumonia. Take 1,000 milligrams 3-4 times daily to support the immune system and relieve cough symptoms. 

10 Thyme 

Thyme is used to treat respiratory illnesses, and a 2021 randomized controlled trial discovered that thyme and ivy herbal extract reduced acute cough and severity without causing any adverse side effects. Flavonoids in thyme leaves relax the throat muscles and reduce inflammation. Stepping crushed thyme leaves in boiling water for 10 minutes before straining, make thyme tea. 

11 Ginger

Ginger, an anti-inflammatory herb, has been used for centuries in traditional Asian medicine. Ginger tea is a popular traditional remedy for nausea, stomach upset, and coughing due to its ability to break up phlegm. It can reduce throat irritation, dryness, and mucus. However, too much ginger can cause throat irritation, abdominal discomfort, and heartburn. To make ginger tea, slice a 1-inch segment of fresh ginger root and boil it in 1 cup water for 10-15 minutes. 

12 Massage 

Massage therapy is a medication-free home remedy for coughing in asthmatic children. Massage therapy has a substantial beneficial effect on children’s coughs. According to a systematic review and meta-analysis published in Evidence-Based Complementary and Alternative Medicine, it improves pulmonary function by opening airways and facilitating airflow to and from the lungs.  

13 Percussion 

Another effective home remedy for cough is percussion, which involves clapping the chest wall over the mucus-filled lung. Cupping the hand with a firm, steady beat helps to loosen and shake the mucus, making it easier to expel. This method can also be applied to the back. Both ways have the potential to improve children’s health and immune systems. 

14 Essential Oils 

Because of their antibacterial and antiviral properties, essential oils are effective cough remedies at home. With cineole, eucalyptus oil has antiseptic properties and acts as an expectorant. It causes blood vessels to dilate, allowing more oxygen to enter the lungs. Peppermint oil is refreshing and can be diffused or applied topically. Lemon essential oil aids in detoxification and infection prevention. Essential Oils can be diffused, mixed with equal parts carrier oil, and applied to the chest, back, or neck.

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Essential Oils

15 Honey, Onion, & Garlic Syrup

Honey, garlic, and onion are naturally antimicrobial and demulcent. To make a cough syrup, combine ½ cup of honey with ½ cup of water, one whole chopped onion, one garlic clove, and a dash of sage, oregano, or thyme. Steep overnight, strain, and store in the refrigerator for a few days.

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15 Natural Ways to Help Alleviate Arthritis Pain 

Arthritis is a chronic autoimmune inflammatory disorder that affects between one and one hundred million people worldwide. It causes joint pain, stiffness, swelling, loss, and an increased risk of cardiovascular disease and lymphoma. Prescription medications, such as pain relievers and NSAIDs, have limited efficacy.

Botanical medicines with anti-inflammatory and anti-arthritic properties include black cohosh, angelica sinensis, licorice, triterygium wilfordii, centella asiatica, and Urtica dioica. Understanding the mechanisms of action of these herbs may open up new avenues of treatment for RA patients.

Arthritis pain can be degenerative or autoimmune, and there are two types: osteoarthritis (OA) and rheumatoid arthritis  (RA). Doctors can prescribe medication to relieve arthritis pain, but natural methods are also advised. Before attempting any arthritis treatment, whether medication or not, consult a doctor.

Here are 15 Natural Ways to Help Alleviate Arthritis Pain 

1. Manage your Weight

Weight significantly impacts arthritis symptoms, especially in the knees, hips, and feet. 
Excess body weight puts more strain on the knees, weakening the joints and increasing the likelihood of hip or knee replacement. It is critical to lose excess weight to improve knee strength and stability. 
Other tips include avoiding high-heeled shoes and prolonged standing or sitting positions. 
Doctors can assist in determining a target weight and developing a program to reduce joint stress, improve mobility, reduce pain, and prevent future damage.


2. Anti-inflammatory Foods

Inflammation can also cause knee pain and weakness, so eat anti-inflammatory foods like spinach, ginger, turmeric, olive oil, avocados, walnuts, flaxseeds, salmon, tart cherries, blueberries, and sweet potatoes. On the other hand, inflammatory foods such as soda, sugary foods, white flour products, white rice, and foods high in saturated fats should be avoided.

3. Get Enough Exercise

Exercises improve knee condition by strengthening knee muscles, bones, and joints. Knee bends, lunges, step-ups, straight-leg raises, hamstring stretches, single-leg squats, and Swiss ball squats are all beneficial. Perform these exercises 4-5 times per week for 30 minutes. A suitable exercise program with a trainer or partner can boost motivation in arthritis patients. Walking, cycling, Tai Chi, water activities, and swimming are all recommended low-impact exercises.

4. Vitamin D

Because it is a threshold nutrient for perfect joint and bone health, lacking this vitamin increases the risk of minimal trauma fractures and bone loss. Furthermore, if the body does not have enough vitamin D, it will be unable to absorb enough calcium. The body produces this vitamin when exposed to sunlight, so spend at least 15 minutes in the sun each day, early in the morning. Dairy products, cod liver, oil, fish-fortified cereals, and egg yolks are good sources of this vitamin. Your doctor may also advise you to take supplements.

5. Use Hot and Cold Therapy

Heat and cold treatments can help relieve the pain and inflammation associated with arthritis. Heat treatments include taking a warm shower or bath in the morning and placing an electric blanket or moist heating pad on the affected joint. For example, wrapping gel ice packs or frozen vegetables in towels can help relieve joint pain. Capsaicin, which is found in topical ointments and creams, provides warmth and can alleviate joint pain.

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6. Calcium 

Because calcium is essential for bone health, a lack of it leads to bone thinning and weakening, thus osteoporosis. Because our bodies do not produce calcium naturally, it must be obtained through supplements and dietary sources. Edamame, cheese, milk, blackstrap molasses, almonds, dark leafy greens, sardines, calcium-fortified cereals, and fortified orange juice are all good sources of calcium. If you take it as a supplement, ensure it contains vitamin D, which aids calcium absorption. Your doctor will advise you on the appropriate dosage.

7. Try Acupuncture

Acupuncture is an ancient Chinese medical treatment in which thin needles are inserted into specific points on the body to reroute energies and restore balance. The ACR/AF conditionally recommends it because of its potential to lessen arthritis pain. Despite the lack of evidence, the risk of harm is low. For proper treatment, finding a licensed and certified acupuncturist is critical.

8. Use Meditation to Cope with Pain

In conjunction with meditation, relaxation, and breathing techniques, Tai chi and yoga can help reduce arthritis pain by reducing stress and improving coping. The ACR/AF recommends these techniques for reducing inflammation and pain. Some people with RA may benefit from mindfulness meditation. Stress, anxiety, and depression are common complications of chronic pain conditions such as arthritis.

9. Epsom Salt

People with weak knees or knee pain due to rheumatoid arthritis or osteoporosis have extremely low magnesium levels. As a result, because Epsom salt contains a high concentration of this mineral, it can significantly reduce the severity of the problems. Because it promotes calcium absorption, it reduces inflammation around the knee joints. It allows muscles to function properly. 2 tablespoons should be dissolved in half a cup of water, and a washcloth should be soaked in the solution. Then, apply it to the knees and leave it on for 15-20 minutes before rinsing with lukewarm water. This should be done twice a week. You can also take an Epsom salt bath once or twice a week. Place a cup of salt in a warm bath and soak for at least 20 minutes.

10. Follow a Healthy Diet

A plant-based diet high in fresh fruits, vegetables, and whole foods can strengthen the immune system and improve overall health. It has antioxidants, which eliminate free radicals and help reduce inflammation. On the other hand, a diet high in red meat, processed foods, saturated fat, added sugar, and salt may make arthritis pain worse. These foods can worsen being overweight, having high cholesterol, high blood pressure, or having heart disease. Even though current OA guidelines don’t recommend vitamin D or fish oil supplements as treatments, eating these nutrients as part of a balanced diet may help overall health.

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11. Add Turmeric to Dishes

Turmeric, a yellow spice used in Indian cooking, contains curcumin, an antioxidant and anti-inflammatory compound. Turmeric has been shown in animal studies to reduce arthritis pain and inflammation. According to an animal study, a small amount of turmeric added to dinner is a safe option. More research is needed to comprehend its effects fully.

12. Fish Oil

Bone density and knee strength can be improved by taking fish oil, which is rich in omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). In addition to relieving pain and stiffness in the joints, it also has anti-inflammatory properties. Those who ate cold-water fish like salmon, tuna, and mackerel twice weekly or took up to 6 grams of fish oil (at least 30% DHA/EPA) twice daily saw improvements in cognitive function, according to a study published in The International Journal of Neurosurgery and Neuroscience in 2006.

13. Get a Massage

Massage therapy is an effective treatment for knee pain and joint strengthening. Rubbing warm coconut, mustard, or olive oil on the affected area improves circulation and provides nutrients. An experienced massage therapist is recommended for chronic knee pain. Although the ACR/AF does not recommend massage therapy, it may provide indirect benefits such as stress reduction. Consult a massage therapist with arthritis treatment experience or a physical therapist to learn self-massage.

14. Vitamin C

Collagen, the primary component of knee cartilage, cannot be synthesized without vitamin C. Bone growth, bone matrix quality, and collagen synthesis cannot occur without it. Additionally, it increases bone mass density and reduces the likelihood of fractures. You can take supplements in the form of capsules and chewable tablets as directed by your doctor, or you can up your levels naturally by eating foods like lemon, oranges, papaya, kiwi, strawberries, spinach, berries, bell peppers, broccoli, cauliflower, and Brussels sprouts.

15. Consider Herbal Supplements

Herbal supplements like boswellia, bromela, indevil’s claw, ginkgosting, nettle, and under god vine may help with joint pain but haven’t been proven to treat arthritis. Because the FDA does not regulate herbs and supplements for quality, purity, or safety, it is critical to purchase from a reputable source and consult a doctor before trying new supplements, as some may cause side effects and dangerous drug interactions.

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LINKS TO RESEARCH REFERENCES

Scientific Basis of Botanical Medicine as Alternative Remedies for Rheumatoid Arthritis | SpringerLinkJoint Pain and Arthritis | CDC

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