Who is setting goals to get healthy in the upcoming year? Weight loss and eating better are two of the most popular New Year’s resolutions, most likely because people eat all sorts of sweets and treats during the holiday season. They want to hit the reset button on their health and get healthy. What does “getting healthy” actually mean, though? 

We believe that getting healthy applies to everything related to physical, mental, and emotional health. Improving your health can mean eating more balanced meals, getting therapy, establishing a better sleep schedule, etc. Having the right tools ahead of time can help better prepare you to take on the challenge when the New Year arrives. That’s where the tips in this article come in. If your resolution applies to any of the following ones, we hope the information is helpful to you. 

If Your Resolution Is To Start Moving

As busy as people are during the holidays, it’s very common to slow down during this time in regards to fitness. Since a lot of people have the resolution to start moving in the new year, they decide to let their workout regimen slide. You don’t have to be a pro athlete to benefit from exercise, though. Physical activity is beneficial for everyone, even 10 to 15 minutes of movement per day. You can start with a short walk on your lunch break, or a 20-minute yoga session when you get up in the morning. Cultivating patience and consistency will set you up for long-lasting success. 

If Your Resolution Is To Improve Mental Health

Committing to improve your mental health is a noble goal, one that can take a lot of work and determination. How you go about improving your mental health depends on your situation and if you currently deal with a mental health disorder. Mental health coaching may benefit one person, while therapy is the right path for someone else. A good therapist, however, can help you learn how to deal with stress, heal after the loss of a loved one, or manage symptoms of depression or anxiety. There are so many avenues to seek therapy, so don’t be afraid to explore them all, including the apps!

If Your Resolution Is To Prioritize Relationships

Looking to make more time for your partner in 2025? It could be as simple as talking to them more often. According to several studies, couples who spend more time talking to each other have a higher rate of relationship satisfaction. You can engage in a “listening night,” during which you each take about 10 to 15 minutes to talk while the other person listens. It can sometimes be difficult to find time to talk and listen, especially if you have kids. Sometimes, you need a little outside support in the form of a couples therapy section. There are many options, so don’t be afraid to explore what’s out there. 

If Your Resolution Is To Cook More

A lot of people cannot justify going to the grocery store, spending money on food, and then taking the time to cook. Given that there are so many meal service kits and food delivery apps, it’s common for people to order food a couple times per day. Cooking at home has been associated with better diet quality, though. The first step to cooking more is to delete your food delivery app(s). Additionally, do not accompany your desire to cook more at home with a highly restrictive diet. Your plan should be to build sustainable, long-lasting habits by emphasizing what you enjoy. Make it a point to include colorful fruits and vegetables, lean proteins, legumes, and whole grains in your diet to help nourish your body. Not only does this approach foster balance, but also consistency and satisfaction.

If Your Resolution Is To Grow Fresh Food

Gardening can have powerful effects on your mental health and overall mood. It can also provide a sense of purpose and is a relaxing hobby. Research shows that growing your own food can lead to an increase of nutrient-dense fruits and vegetables in your diet. The increased availability and emotional attachment to the plants, plus a sense of pride and accomplishment are just a few of the reasons for this. If the weather permits, we encourage you to garden outdoors, as being in the sun and can increase vitamin D absorption and improve overall well-being. Digging and raking can also restore dexterity and strength, while also providing aerobic benefits. Essentially, growing your own food is one of the coolest things you can do as a resolution. The success comes in the form of deliciousness!

SHARE:

The post Get Healthy In 2025 With These Resolution Tips appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you are familiar with the content we post, then you know we laugh at the idea of a salad being a simple side dish. We direct the spotlight on the salad, allowing it to take center stage as the main course. You just need to pack it with plenty of cruciferous and colorful vegetables, heart-healthy nuts, savory beans, avocados, berries, and, most importantly, an incredible dressing. 

Make It Colorful

In order to make the perfect salad, you want to include as many nutrient-dense, filling ingredients as possible. If you can make it as colorful as possible, that is a bonus. The reason you want to include colorful foods, such as blueberries, purple cabbage, carrots, tomatoes, or bell peppers, is to diversify your antioxidant intake. This relates back to the concept of “eating the rainbow.” Eating this way not only ensures that you eat a wide range of fruits and vegetables, but also that you eat as many vitamins, minerals, and phytonutrients as possible. Continue reading to learn about other tips to make a great post-holiday detox salad. 

Start With The Greens

Greens will form the base of your salad, but you don’t have to be traditional with your choice of leaves. Some people enjoy crispy romaine, while others prefer the diversity of spring mixed greens. Kale makes for an excellent salad base, so long as you remove the thick stems and chop it finely. Arugula is a great choice if you water a peppery base, and shredded Brussels sprouts or cabbage work well as bases for slaws. The point is that green vegetables are some of the healthiest foods on the planet! Some people abide by the phrase, “The more you eat green, the more you get lean.”

Don’t Be Afraid Of Onions

Onions, garlic, and other members of the allium family, exhibit unique flavor profiles. They have a strong bite, but a lot of health benefits come with that intensity. For example, onions exhibit impressive anti-cancer, anti-inflammatory, and antioxidant properties because of their sulfide compounds. The same compounds that make your eyes tear up benefit your health! If you need to tame the intensity of onions, soak them in a little sea salt and lemon/lime juice. You can also crush up fresh garlic to incorporate into your salad dressing. Fun fact: crushing the garlic actually releases the health properties!

Bring Legumes To The Party

Legumes are naturally rich in fiber and protein, two things that help fill you up. When you add them to salads, they add a starchy creaminess that is very hard to replicate. In fact, you keep aiming for black beans, kidney beans, or garbanzo beans bite after bite! Most beans are naturally rich in soluble and insoluble fiber, in addition to resistant starch. Plus, several studies found that they exhibit anti-diabetic and anti-inflammatory properties. 

Dress For Success

Before you dig into your big bowl of greens, colorful vegetables and fruits, onions, and legumes, you need a proper dressing. You can go with a simple vinaigrette using olive oil, your favorite vinegar, and sea salt and pepper, or you can blend several ingredients into a dressing. If you prefer creamy dressings, consider blending avocado, cilantro, olive oil, lime juice, cumin, and salt and pepper. Once your dressing is ready to go, drizzle it over your salad, toss to coat all the ingredients, and serve. When ready to eat, you can top with some almonds, walnuts, cashews, or other nuts and seeds of your choice. 

We regularly publish salad recipes on our website. If you need inspiration, you can click here to view all of our salad recipes. It’s a useful resource that can help you if you’re ever in a pinch.

SHARE:

The post How To Make The Perfect Post-Holiday Detox Salad appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Yes, smoothies are healthy, fun, delicious, and quite colorful, especially this recipe. This smoothie looks more like a drink you’d order while lounging by the pool on vacation more than a healthy, immune boosting smoothie. Not only is this drink visually stunning, but it also provides a long list of nutrients, many of which optimize immune function. Plus, this smoothie aims to use some fall and winter produce items, such as blood oranges and beets.

The real kickers in this smoothie are the cayenne, raw ginger, and turmeric. These three ingredients exhibit anti-inflammatory, antibacterial, antioxidant, antimicrobial, and anti-fungal properties. Sounds like everything you need to make it out of cold and flu season unscathed, right? While this smoothie may not be the magic shield that blocks all viruses and bacteria, it does provide nutrients that help boost the immune system. Beets, oranges, lemons, mangos, and raspberries offer an assortment of nutrients, including vitamins A & C, antioxidants, fiber, folate, nitrites, beta-carotene, and polyphenols.

Unlike other smoothies, you have to blend this smoothie in two batches. Firstly, you blend the yellow ingredients, pour the mixture into two glasses, and then rinse the blender out. Add the remaining red ingredients to the clean blender and blend until smooth. Pour that mixture into the glasses and you will see a tie die concoction in your smoothie glasses. If you start your day off with a cup of this smoothie, your immune system will thank you. Plus, you get to feel like a bartender at a fancy resort blended up something special for you when you look at it!

SHARE:

The post Immune Boosting Citrus Smoothie appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If ever there was a recipe that was focused on green ingredients, it’s this one. All but two of the ingredients are green, and the ones that are not exhibit some impressive health benefits. Before we get into the ingredients, let us first cover what wellness shots are. Wellness shots are essentially concentrated juices made from nutritious ingredients. You may have seen turmeric ginger immunity shots in health food grocery stores. You know…those little tiny bottles with orange-yellow liquid inside them? Think of these wellness shots as their green counterparts.

Why should you make your own wellness shots? As with any homemade item, you have full control of the ingredients. For these wellness shots, you can always switch up the ingredients based on the nutrients you want in them. Perhaps you would enjoy beets, carrots, apples, and ginger, or oranges, lemon, turmeric, and persimmons. The possibilities are endless, and you can use the natural sugars in the fruits you use as sweeteners. There is no need for added sugars, preservatives, or anything else that will help maintain shelf life.

The ingredients in these green wellness shots were selected based on their nutritional profiles. These ingredients contain a mix of essential vitamins and minerals, such as vitamin K, vitamin A, vitamin C, digestive enzymes, water, and an array of antioxidant compounds. Both celery and cucumber are rich in water, which work to aid your hydration efforts. Finally, almost every single ingredient in these wellness shots boosts the immune system in one way or another. Drink one of these to start your day!

SHARE:

The post Green Wellness Shots appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

These days, there is so much information about various diets benefitting specific organs or systems in the body. Researchers note that the Mediterranean diet promotes longevity and helps reduce inflammation. The DASH diet helps to optimize heart function, while the keto diet puts the body in a state of ketosis to help use fat for energy, which ultimately promotes weight loss. 

If you are trying to adopt dietary habits that promote brain health, the MIND diet may be right for you. A new study, however, states that you can adopt small changes to encourage better brain function. How do you do that? Start by consuming half of a serving of flavonoid-rich foods every day. Sounds simple, right? Continue reading to learn more. 

What Are Flavonoids?

Flavonoids are antioxidant compounds in colorful, plant-based foods, such as oranges, bell peppers, apples, blueberries, strawberries, leafy greens, carrots, and more. Researchers point out the mounting evidence that suggests flavonoids are crucial compounds that may protect the brain as you get older. The results from different studies excite researchers because simple diet changes may prevent cognitive decline. 

How Do Flavonoids Support The Brain?

At Harvard University, researchers observed about 50,000 women with an average age of 48 years old. They also looked at upwards of 27,000 men with an average age of 51. Over the course of the 20-year study, participants answered different survey questions about their food intake. That data was used to determine how many and which flavonoids the participants consumed on a daily basis. 

Researchers also asked the participants to evaluate their cognitive abilities twice over the course of the entire study. This was to observe how their brain function and memory changed over time. At the end of the study, researchers noted that people who ate half a serving of flavonoid-rich foods every day experienced a 20% lower risk of cognitive decline. Of the flavonoids that participants ate, flavones and anthocyanin offer the most protective properties. They were able to lower cognitive decline by 38% and 24%, respectively. Flavones are found in most yellow and orange fruits and vegetables, while anthocyanin exists in blackberries, blueberries, cranberries, and cherries. 

How To Add More Flavonoids To Your Diet

“Flavonoid” may seem like an unfamiliar word, but you already consume this antioxidant if you consume fruits and vegetables. The participants in the study who experienced the best cognitive function at an average of half a serving of orange foods, celery, peppers, grapefruit, apples, and pears. There are other phytochemicals in those foods that also assist flavonoids in their brain-support efforts. Flavones and anthocyanins, as mentioned in the previous paragraph, seemed to promote long-term brain health, though. 

You can snack on these flavonoid-rich fruits and vegetables and you can also include a wide variety of fruits and vegetables in your diet. The more colorful your diet is, the better, so long as you aren’t consuming artificially-colored packaged foods. Those foods will harm your brain, not help it! 

You might want to know when you should start eating for a healthier brain. New habits can seem overwhelming to start, but it’s never too early and never too late. Start enjoying your flavonoid-rich foods today for a healthier tomorrow! Boost your brain health with diet today!

SHARE:

The post A Diet Rich In Flavonoids May Slow Cognitive Decline appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

SHARE:

The post How Much Fiber Do You Need Per Day To Lower Cholesterol? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

This is not breaking news, but what you put in your body has a direct influence on your overall health. The same can be said for inflammatory markers in the body. It’s no secret that the Standard American Diet is not riddled with nutritionally dense foods. In fact, a new study confirmed that 57% of American adults eat a pro-inflammatory diet. That means that about six in 10 adults regularly eat foods that increase inflammatory markers, which raises the risk of developing heart disease and cancer. 

In certain groups, such as Black Americans and men, inflammatory diets exist at much higher rates. The study’s findings indicated how often people consume pro-inflammatory foods. These foods include processed meats and refined grains, such as white bread. Study authors also highlighted barriers to eating an anti-inflammatory diet that certain groups faced. The study focused on the inflammatory diet scores of American adults from 2005 to 2018. They reported differences by age, race/ethnicity, education, sex, and income. Study authors noted a lot of differences in health conditions between those groups. 

What Is Inflammation and Which Foods Cause It?

It’s not a secret that short-term inflammation is a beneficial thing. Inflammation is part of the body’s healing and recovery process to an injury or virus. Long-term inflammation, or persistent inflammation, can damage the body on a cellular level, which can damage DNA. Health experts note that chronic inflammation is linked to various illnesses, including cancer, heart disease, autoimmune conditions, and neurodegenerative disorders. 

Chronic inflammation doesn’t just creep up out of nowhere. Researchers note that diet plays a big role in its development. There are foods that are definitely pro-inflammatory and there are foods that exhibit anti-inflammatory properties. Pro-inflammatory foods include hot dogs, unhealthy fats in red meat, refined flour, added sugars, artificial ingredients, preservatives, and excess sodium. Anything that is typically packaged and mass-produced may cause inflammation.

Inflammatory Foods In The American Diet

During this study, researchers wanted to find out how many inflammatory foods Americans routinely eat. The other goal was to determine which of these food groups contributed to the most inflammation. In order to do that, researchers looked at self-reported diets of nearly 60,000 Black, white, and Hispanic adults included in the 2005-2018 National Health and Nutrition Examination Survey. This program aims to assess the health and nutritional status of people in the U.S. Diets are scored using a metric called the energy-adjusted dietary inflammatory index. This measures the inflammatory potential of a diet. 

The measurement of dietary inflammation uses 45 food components, including nutrients, foods, compounds, and drinks. Each of these food items has a score of its pro-inflammatory or anti-inflammatory level. After looking at all of these foods in a person’s diet, the diet receives an overall inflammatory score. Researchers noted that 57% of the participants had pro-inflammatory diets. Non-Hispanic Black Americans, men, younger adults, and people with lower rates of education or income were more likely to consume more inflammatory foods than other groups. 

This study shows that certain groups have a harder time consuming anti-inflammatory foods. There is likely a twofold explanation for this. First off, you have people’s ability to both access and eat healthy foods. Secondly, there isn’t sufficient education about diet and how it affects the body, in addition to how to prepare healthy meals. The unfortunate reality is that people in certain demographics, especially younger adults in lower income brackets, are surrounded by fast food chains and convenience stores. These “food desserts” are less likely to have large grocery stores or different stores to choose from for specialty items. 

Can You Overcome This Barrier? 

In addition to healthy food scarcity, there is likely a financial barrier to eating more anti-inflammatory foods. Fresh or frozen fruits and vegetables exhibit anti-inflammatory activity, but they are usually more expensive than fast foods or packaged foods. Additionally, fresh or frozen fruits and vegetables have a shorter shelf life than other pro-inflammatory foods. 

One thing worth noting is that the study had some limitations. Researchers did not assess dietary patterns over time; rather, they only had information about what people consumed within the past 24 hours. Study authors also noted that dividing participants into race, sex, and socioeconomic status does not always reflect the complexity of these factors. 

How To Make Your Diet More Anti-Inflammatory

There are many ways to introduce more anti-inflammatory foods into your diet. Ideally, focus on consuming more foods that contain omega-3 fatty acids, such as chia seeds, flax seeds, nuts, and salmon. You can also consume fiber-rich foods, such as whole grains, legumes, beans, and fresh fruits and vegetables. If your budget does not allow access to fresh fruits and vegetables, try to consume canned vegetables, but opt for low-sodium or sodium-free varieties. You can also make an effort to reduce your intake of processed meats, packaged foods, sugary sodas, and alcohol to help reduce inflammatory markers in the body. Just remember that some dietary changes are better than none!

SHARE:

The post Most Americans Have Diets That Increase Inflammation appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Ahhh, cholesterol…you’ve seen it on nutritional labels and your doctors tell you to keep it in check to reduce the risk of heart disease. Cholesterol is a waxy substance that the liver produces. You obtain it by eating dairy, eggs, meat, and other animal products. The liver produces less cholesterol if you consume a lot from food sources, so dietary cholesterol doesn’t usually have a huge impact on total cholesterol levels. 

If that is the case, why should you worry about cholesterol? Well, eating foods that contain high amounts of saturated fat, trans fat, and sugar can elevate cholesterol levels. Keep in mind, though, that there are different types of cholesterol. “Good” HDL cholesterol is beneficial, while “bad” LDL cholesterol can increase the risk of heart disease, stroke, and heart attack. Oxidized LDL cholesterol is more likely to adhere to arterial walls and form plaques, which narrow the arteries. To learn some helpful tips to lower cholesterol with your diet, continue reading. 

Cook With Herbs And Spices

It is very common to season meals with salt and pepper. Excess salt intake can increase the risk of heart problems, but you can achieve intense flavor in your food using less salt and more herbs and spices. Garlic, turmeric, and ginger, for example, offer great flavor and have proven effective at lowering cholesterol when eaten regularly. Eating one clove of garlic per day for three months has proven to lower total cholesterol by 9%. Additionally, many herbs and spices contain antioxidants that help prevent LDL cholesterol from oxidizing, which reduces the formation of plaque. 

Avoid Artificial Trans Fats

Trans fats, which you should avoid in general, occur naturally in dairy products and red meats. Most people’s primary source, however, is artificial trans fat, which is common in processed foods and restaurants. Artificial trans fats are the result of hydrogenating, or adding hydrogen to, unsaturated fats like vegetable oils. That ultimately changes their structure to solidify them at room temperature. A lot of research indicates that artificial trans fats increase LDL cholesterol and lower HDL cholesterol. Watch out for words like “partially hydrogenated” on ingredient lists. The good news is that artificial trans fats were banned from use in restaurants in 2018, so they are easier to avoid now. 

Follow The Mediterranean Diet

Health experts agree that a Mediterranean-style diet is a great diet for longevity and improving heart health. The diet places a large emphasis on fruits, olive oil, vegetables, whole grains, nuts, seeds, and fish. It is very low in red meat and most dairy. This style of eating includes a lot of foods that help naturally lower cholesterol and avoids foods that elevate cholesterol levels. Research indicates that following a Mediterranean-style diet for three months can reduce LDL cholesterol by an average 8.9 mg per deciliter (dL). 

Eat A Lot Of Fruits And Vegetables

Studies have shown that adults who consume at least four servings of fruits and vegetables daily experience 6% lower LDL cholesterol levels than people who eat fewer servings. Fruits and vegetables are rich in antioxidants, fiber, and anti-inflammatory properties. All of these nutrients help prevent LDL cholesterol from oxidizing and forming plaques in the arteries. Additionally, researchers noted that people who consumed the most fruits and vegetables have a 17% lower risk of developing heart disease over 10 years compared to people who ate the least. 

Consume Soluble Fiber

Soluble fiber exists in beans, legumes, whole grains, flaxseed, apples, and citrus fruits. Humans do not possess the right enzymes to break down soluble fiber. It passes through the digestive tract and absorbs water to form a thick paste. Soluble fiber absorbs bile as it travels and both are eventually excreted in stool. Bile is made from cholesterol, so the liver pulls cholesterol out of the bloodstream when it needs to make more bile, which helps naturally lower cholesterol. Regularly consuming soluble fiber has been associated with a 5-10% reduction in total and LDL cholesterol levels in just one month. Consume at least five to 10 grams of soluble fiber daily for the best cholesterol-lowering effects.

SHARE:

The post Helpful Tips To Lower Cholesterol Via Your Diet appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Despite how integral water is to overall health, a high percentage of people are regularly in a mild state of dehydration. Water helps regulate body temperature, prevent infections, keep joints lubricated, and maintain proper organ function. When the body is properly hydrated, you are able to sleep better and improve overall mood and cognitive function. Adults who don’t drink enough water may age faster and face a higher risk of developing chronic diseases. 

In order to stay hydrated, the clear solution is to drink more water. That is a seemingly easy solution, yet many people find it difficult to drink the right amount of water every day. In general, health experts recommend drinking about 50% of your bodyweight in ounces of water per day. If you weigh 160 pounds, aim to drink between 70-80 ounces of hydrating fluids per day. You can adjust that amount based on activity levels. 

The Importance Of Hydration

Researchers at Virginia Polytechnic Institute and State University found that mild dehydration can impair cognitive performance. Mild dehydration can be as little as losing one to two percent of the body’s water content. This contrasts the previous belief that a person needed to have a two percent or greater body water deficit to see these cognitive effects. In addition to the cognitive benefits of water, one can also experience decreased joint pain when optimally hydrated. Cartilage in the joints contains about 80% water, so daily hydration helps lubricate the joints, reducing friction by creating cushion between bones. 

A 2020 study from Japan found that increasing daily water intake provided several benefits, including blood pressure regulation and kidney protection. Proper hydration may also dilute blood waste material and stabilize heartbeat. Research also indicates that drinking water helps the body produce sweat when overheated during activity. That cools the body down, which is an integral mechanism that helps prevent heat stroke and other heat-related conditions. Basically, staying hydrated helps the body maintain its everyday processes, so read on to learn how you can stay properly hydrated.

Drink Enough Water

If you want to hydrate the body, then you have to start with water, although water isn’t the only factor involved with hydration. As mentioned earlier in the article, you should aim to drink 50% of your bodyweight in ounces of water or hydrating fluids each day. The amount of fluids that you intake is just as important as the amount of fluids you lose. If you exercise or go outside on a hot day, you’ll lose more fluids than if you were to just sit at your desk. In those situations, you need to drink more water. You can also look at your urine as an indicator for hydration. Dark yellow means that you are in desperate need of fluids! Ideally, your urine should be very light yellow to clear. 

Balance Your Electrolytes

In addition to drinking more water, you also have to consume magnesium, calcium, potassium, and sodium, all of which are electrolytes. You can get these nutrients via fruits and vegetables, which we’ll detail in the next point. Fruits and vegetables work to combat electrolyte imbalance, which in turn aids your hydration efforts. Nowadays, though, there are many electrolyte beverages, including sports drinks and powders. Some powders are highly beneficial and contain a balanced mix of electrolytes, while others are rich in processed ingredients and added sugars. When you add electrolytes to your water, you actually reduce the amount of fluid necessary to consume during the day. This is excellent news if you plan to exercise or be outside on a hot day.

Eat More Fruits And Vegetables

Many fruits and vegetables can aid hydration efforts because they are naturally rich in water and electrolytes. One study examined the contribution fruits and vegetables had on children. Researchers noted the dietary records and urine samples of 442 school children and found that regular intake of fruits and vegetables improved hydration status. Some of the best hydrating fruits and vegetables you can eat include:

• Watermelon
• Kiwi
• Bell peppers
• Tomatoes
• Berries
• Celery
• Cucumber
• Zucchini
• Pineapple
• Radish
• Citrus fruit
• Broccoli
• Grapes
• Carrots
• Avocado

Consume Sea Salt

Whenever you use salt, try to use Himalayan salt or Celtic sea salt, as opposed to regular table salt. Sea salt exhibits a long list of benefits, many of which center around hydration. When you drink water, you also need to consume sodium and potassium. In fact, research shows that sodium and potassium enhance hydration efforts. Unlike table salt, sea salt helps the body balance water and potassium levels because of the sodium content. Sea salt also works to alkalize the body.

Avoid Dehydrating Beverages

Dehydrating beverages are very enticing, and many people are powerless to them. These dehydrating drinks include coffee, alcohol, sugary sodas and fruit juices, and energy drinks. They increase urination and electrolyte loss, which can quickly lead to dehydration if you don’t do your part to hydrate with the right beverages and foods. Sugary sodas or artificially sweetened juices can increase the risk of inflammation and other side effects like brain fog, headaches, and blood sugar fluctuations. 

Don’t Forget To Exercise

It may seem counterintuitive to exercise for hydration because that can cause the body to lose water. According to research, physical exercise increases circulation and improves electrolyte levels. Movement also delivers more nutrients to your cells. Any form of movement can support these processes, whether you engage in strength, cardiovascular, or interval training. You can even go for a walk, practice yoga, or dance to your favorite music!

SHARE:

The post Your 6-Step Guide To Optimal Hydration appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

SHARE:

The post Replacing Animal Fats With Plant Fats May Increase Longevity appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.