The beginning of the year is a common time to adopt new habits and make big life changes. Spring also marks a time of starting fresh, as flowers bloom and temperatures rise. There is a big push for a lot of people to freshen up the home and surrounding environment. Not only does spring cleaning create a more visually appealing space, but it also brings some notable health benefits for the body and mind. 

Mental health experts note that people with less clutter in the livers report higher psychological well-being. They may also express more happiness being in their own space. Additionally, people with respiratory problems, such as allergies or asthma, may find symptom relief after deep cleaning their indoor space. 

Now, spring cleaning should not be viewed as a chore, even though it technically is. Focus on the mental and physical health benefits that spring cleaning can provide and you’ll be scrubbing the floors in no time. Continue reading to learn about five possible health benefits of spring cleaning. 

May Enhance Productivity

One study found that people with cluttered office spaces experienced higher rates of emotional exhaustion, indecision, and job-related tension than those with less clutter. They also reported lower rates of job satisfaction and were not as efficient at time management. All of these factors contributed to poor overall job performance. Basically, cleaning your home or office desk may help clear your head and contribute to better workflow. Additionally, you may experience a boost in productivity, especially if you work from home. 

Potentially Minimize Allergies

Allergic to dust, pollen, dander, or other allergens? A deep spring clean may help reduce the severity (or completely get rid of) your allergy symptoms. If you are allergic to anything inside your home, such as pet dander or dust mites, spring cleaning may benefit your nose, eyes, and chest. According to health experts, removing indoor allergens from the home can reduce the signs and symptoms of allergic rhino-conjunctivitis. Such symptoms include runny nose, sneezing, itchy eyes, and general congestion. Use a vacuum with a high efficiency particulate air (HEPA) filter to remove allergens as you clean. You can also use an indoor air purifier to help improve air quality in the home. 

May Boost Your Mood

Do you ever feel a sense of pride and mood elevation when you clean up your space? Well, researchers have observed that spring cleaning is a helpful strategy to improve overall mental wellness. One study found that people with less clutter in their homes reported a higher sense of well-being than those with more clutter. Additionally, other research indicates that more clutter in the home causes higher levels of cortisol (the stress hormone), especially in women. The reason for this is because clutter can cause distress or impairment in a person’s life. Getting rid of items that no longer serve a purpose can help bring about a greater sense of self. 

May Promote Heart Health And Longevity

Spring cleaning, or any cleaning for that matter, is a form of light exercise. It gets your heart pumping and helps you burn some calories. In fact, the American Heart Association (AHA) even recommends spring cleaning as a way to get active and boost heart health. By improving heart health, you could positively affect your longevity as well. An earlier study found that housework was one of the many daily activities that contributed to a lower risk of cardiovascular disease. The only thing that would get in the way of cardiovascular benefits is using extremely harmful chemical cleaners. You can easily avoid this by using all-natural DIY cleaning products. 

May Improve Asthma Symptoms

The birds are singing and the flowers are in bloom, but people with asthma may dread this time of year. Flower plants and pollen can worsen asthma symptoms, but not all allergens exist outside. You can easily encounter asthma triggers in your home, but spring cleaning can help you keep your home allergen-free, potentially curbing your symptoms. Researchers note that spring cleaning can help remove cockroach allergens, dust mites, and pet dander in your home. Removing such allergens, if allergic, will help relieve any respiratory irritation or symptoms. Finally, consider wearing a mask while cleaning to help you avoid inhaling large amounts of allergens while cleaning.

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Attention to anyone who deals with regular constipation: There is yet another reason to head to the produce section of the grocery store. A new study from the American Journal of Gastroenterology (AJG) found that eating two kiwi fruits per day increased the frequency of complete spontaneous bowel movements. The fruit was also able to reduce gastrointestinal pain for people with functional constipation and constipation-predominant irritable bowel syndrome (IBS-C).

How Do Kiwis Help Relieve Constipation?

The study aimed to compare the benefits of consuming six grams of dietary fiber through the consumption of two skinless kiwi fruits and taking a 7.5-gram dose of psyllium. If you are unaware, psyllium is a common supplement used to relieve constipation. The participants in the study either had functional constipation, IBS-C, healthy controls, or a combination of these. Each participant took one of the two interventions for four weeks. After the first four weeks with one intervention, there was a four-week break, followed by another intervention for another four weeks. 

According to study authors, consuming two green kiwi fruits per day resulted in an increase of at least 1.5 completely spontaneous bowel movements in people with constipation. Only the participants with IBS-C experienced an increase of 1.25 completely spontaneous bowel movements after taking psyllium. That said, those same participants saw significant improvement in gastrointestinal symptoms when taking psyllium. Researchers, however, did observe improvements in gastrointestinal symptoms for all groups consuming kiwi fruits.

Were There Limitations In The Study?

Researchers noted that study limitations included participants’ adherence to the intervention, the food they ate, self-reporting, and details of bowel movements. The study was also small, only including 184 people. The study still builds on previous research that indicated the kiwi’s ability to benefit those with constipation. For example, a 2022 review found that green and gold kiwis, in addition to kiwi supplements, positively affected upper gastrointestinal health. 

Prior research from a 2018 review attributed kiwi fruit’s gut health benefits to the naturally-occurring dietary fiber and actinidin, a proteolytic enzyme. This enzyme works to ease protein digestion in the small intestine and stomach. Researchers from the recent AJG study acknowledged these previous reviews and studies, and claimed that they were building upon this existing research. With the previous clinical trials involving kiwi fruit and the recent study, it is safe to say that consuming two green kiwi fruits daily is safe and potentially effective treatment for constipation in those with gastrointestinal disorders. 

What Should You Know About Fiber And Constipation?

There is an increasing amount of evidence detailing various methods, whether natural or not, to help improve symptoms of constipation. A 2017 review found that IBS can cause serious abdominal discomfort, constipation, and bloating. A 2021 review noted that IBS affects about 7-16% of the U.S. population, and it is most common in women and younger people. Unlike IBS, functional constipation does not always cause abdominal pain; however, it does cause infrequent bowel movements. 

Fiber is a key player when it comes to the management of IBS and functional constipation. It may also help lower a person’s cholesterol and reduce the risk of other diseases, including colon cancer and diabetes. But how much fiber do you need in order to establish regular bowel movements? 

The National Academies recommends that men consume at least 38 grams of fiber per day, while women should consume 25 to 28 grams per day. The sad reality is that the average American adult only consumes about 16 grams of fiber per day. One could argue, then, that the lack of fiber consumption in this country contributes to the constipation problem. You also have to take into account the different foods, such as processed foods, saturated fats, deli meats, and more, that cause constipation. 

If you want to include more fiber in your diet, consider focusing on nuts, beans, whole grains, vegetables, and fruits. These foods will not only help you meet your daily fiber requirements, but also provide you with a wide variety of nutrients that promote overall health. Eat a kiwi fruit, nay, eat two kiwi fruits per day to increase your fiber intake and regulate bowel movements!

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There is no shortage of sleep aids, be they natural or chemical. That doesn’t come as a surprise, especially when you consider that an estimated 50-70 million Americans experience sleep disorders. Restless leg syndrome, insomnia, and sleep apnea, among others, can make it difficult to fall or stay asleep. Some people don’t have a sleep disorder; rather, their lifestyle or dietary habits prevent them from shutting their eyes at bedtime with ease. 

What Is Tart Cherry Juice?

Extracted from cherries from the Montmorency cherries, or sour cherries, tart cherry juice is a natural source of antioxidant compounds. According to recent medical research, tart cherries offer a list of potential health benefits. Some preliminary studies found that sour cherries may help improve exercise recovery and improve sleep. It may also reduce total inflammation in the body, although more research is still necessary on that. 

How Can Tart Cherry Juice Promote Better Sleep?

Researchers believe that tart cherry juice is a safe and effective sleep aid. The theory behind this is that tart cherries contain the following sleep-inducing ingredients:

• Tryptophan: This amino acid converts into serotonin and melatonin in the body. Both of those hormones can influence mood, behavior, and sleep cycles. 
• Melatonin: Tart cherry juice is naturally rich in melatonin, a hormone that the body naturally secretes. Researchers note that it regulates the body’s sleep cycles and many supplements that contain melatonin help increase the duration and quality of sleep. 
• Antioxidants: Naturally rich in antioxidant and anti-inflammatory compounds, tart cherry juice may help reduce muscle soreness or aches, which can make you more comfortable and relaxed during the night. 

What Does The Research Say?

Up until this point, there have only been four studies that looked at tart cherry juice’s efficacy on improving sleep. Those four studies were:

• In 2010, a study included 15 adults over the age of 65, all of whom had insomnia. They were asked to drink one cup of a tart cherry-apple juice blend or a placebo drink first thing every morning. They drank the same amount again one to two hours before bed. After two weeks, the participants who drank the tart cherry juice displayed slightly better sleep index and reduced insomnia symptoms. 
• A 2012 study included 20 volunteers, who either consumed a placebo or tart cherry juice concentrate for a week straight. Study authors noted that melatonin was significantly higher in the tart cherry juice group. Plus, they increased sleep duration and quality. 
• A two-week study from 2018 consisted of eight adults over age 50. Participants who drank 240 milliliters (ml) of tart cherry juice twice per day sleep more than participants who drank a placebo. 
• In 2022, study authors followed 19 elite female field hockey players for five days. They were separated into two groups, one of which consumed 200 ml of tart cherry juice in the morning and 200 ml in the evening. The other group consumed the same amount of a placebo. The group that consumed tart cherry juice experienced improved sleep quality. 

How Much Should You Drink For Better Sleep?

If you are interested in experimenting with tart cherry juice for better sleep, you can start out with the doses from the aforementioned studies. Most of the referenced studies instructed participants to consume two eight-ounce servings of tart cherry juice per day. The participants drank one glass in the morning and one glass in the evening. When you buy tart cherry juice, make sure to get the one without added sugar. Consuming sugar before bedtime will interfere with sleep, rendering the cherry juice ineffective. If you want to try tart cherry juice in powder or pill form, you can take about 480 milligrams (mg) per day. 

The last thing to remember is that most of the participants in the studies experienced improvements after supplementing with tart cherry juice for seven to 10 days. If you do not see results after two weeks, you can assume that tart cherry juice is not the right sleep aid for you.

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Oregano, while a common seasoning in marinara sauce, is a staple seasoning in many different cuisines. You can commonly see it in Greek, Italian, Middle Eastern, and Mexican dishes, although Mexican oregano differs from the Mediterranean counterpart. While it enhances the flavor of various dishes from around the world, you might be surprised to learn that oregano oil exhibits impressive health benefits. 

What Is Oregano Oil?

Native to Europe, Asia, and the Mediterranean, oregano belongs to the mint family. Oregano oil, or oil of oregano, is extracted from different parts of the oregano plant. Once the plant parts have been air-dried, the oil is extracted via steam distillation. You can mix oregano oil with a carrier oil and apply it topically, but should avoid consuming it orally. The reason that it is highly sought after is because oregano contains terpenes, phenols, and terpenoids, all of which are compounds that exhibit impressive antioxidant properties. The primary compounds are: 

• Thymol: is a natural anti-fungal compound that may support the immune system and protect against toxins.
• Carvacrol: is the most abundant phenol in oregano and may help stop the growth of different types of bacteria.
• Rosmarinic acid: is a powerful antioxidant that works to protect against free radical damage. 

Which Oregano Should You Use To Make Oregano Oil?

There are many varieties of oregano and each has a distinct flavor and characteristics. There is Greek oregano, Mexican oregano, Cuban oregano, and Italian oregano, among others. Greeks refer to oregano as the “ornament of the mountains,” and rightly so, especially considering oregano is the eighth most popular herb in the world. 

When you make oregano oil at home, the best choice is common oregano, which exhibits a robust flavor and high concentration of beneficial oils. Greek and Italian oregano varieties are acceptable as well, but avoid Mexican or Cuban oregano. The reason for this is because both of those varieties have different flavor profiles and may not offer the same health benefits. Ideally, use oregano that is organic or grown without pesticides. 

Do You Use Dried Or Fresh Oregano?

You can use fresh or dried oregano to make your oil. Just keep in mind that fresh leaves contain more moisture, which can increase the risk of bacteria or mold growth in the oil. If you use fresh oregano leaves, make sure that the leaves are wilted before to avoid excess moisture, as too much moisture can spoil the oil. 

The type of oregano you use is just as important as the carrier oil you choose. Ideally, use a high-quality carrier oil with a neutral flavor and stable shelf life, such as extra virgin olive oil, avocado oil, almond oil, jojoba oil, or grapeseed oil. Avoid using coconut oil, as it has a distinct flavor and solidifies at cooler temperatures. 

Homemade Oregano Oil

Ingredients:

• 1 handful fresh or dried oregano leaves
• 1 cup extra virgin olive oil

Instructions:

• If you use fresh oregano, make sure that the leaves are wilted before infusing in the oil to avoid mold growth. You can strip the leaves and air-dry them on paper towels overnight, or you can tie oregano sprigs together and hang in a cool, dry place for several days. 
• When you are ready, add the oregano to a mortar and pestle and crush it lightly to help release the oils. You can also chop oregano on a cutting board to achieve the same result. 
• Pour the oregano into a clean glass jar and then pour the oil into the same jar, making sure to completely submerge the oregano in oil. 
• Seal the jar tightly and place in a warm, sunny spot (like a windowsill) for two weeks to allow the oil to infuse. Make sure to shake the jar gently every day. 
• Once the infusion period is over, strain the oregano from the oil through a fine mesh strainer or cheesecloth. Pour the infused oil into a clean, dry glass bottle and store in a cool, dark place to help maintain the oil’s potency.

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Whether you look under the kitchen sink or in the hall closet in the average home, you will most likely see an assortment of cleaning products. People have their preferences for brands and scents, but there are sprays or scrubs for different needs. One product cleans the countertops, while another one makes wood furniture shiny. And then you have products that clean showers, toilets, the floors, and so on. 

Building this collection of cleaners can be expensive, not to mention damaging to your health. According to a 2018 study from the University of Bergen in Norway, people exposed to cleaning products for 20 years have the same lung function as people who smoke 20 cigarettes per day. They also experience a 40% greater risk of developing asthma. There’s a reason why you cough or find it difficult to breathe when you use oven cleaner. In fact, many of these products have warnings that you should wear protective gloves or masks while using them!

Making the switch to natural products can seem challenging or overwhelming, but it’s an easy transition to make. You just need to master a few simple cleaning hacks with ingredients you may already have in your home. There are many harmless ingredients that prove to be excellent non-toxic cleaners. Continue reading to learn more about seven natural cleaning hacks. 

Load Up On Vinegar

Whether you need to clean tubs, windows, tile, or other surfaces, distilled white vinegar is right for the job. Although it isn’t a proper disinfectant, it does work great as a natural cleaner. It works to clean and mildly sanitize many surfaces, especially bathtubs, shower doors, and metal faucets. The downside to vinegar is the smell, but you can mix it with essential oils to counteract the intensity. Click here to learn more about scented vinegar cleaners. 

Lemon Essential Oil For A Clean Microwave

Need to clean your microwave and make it smell great at the same time? Combine 15 drops of lemon essential oil and one and a half cups of water in a heat-safe bowl. Microwave for five to 10 minutes, allowing the steam to condense inside the microwave. Once complete, remove the bowl safely and wipe the grime away with a damp sponge. 

Degrease Your Stove With Baking Soda

Stovetop cleaners and degreasers are some of the harshest cleaning products to inhale. They emit very unpleasant odors and it can be difficult to breathe when you use them. Instead, pour baking soda on your stove, sprinkle with a little water, allow it to sit for one hour, and then wipe away. Your stove will look shiny and clean as ever!

Baking Soda Removes Carpet Smells

Because it’s such a great natural cleaner, let’s stick with baking soda for a moment. If you want to get rid of carpet odors, baking soda is right for the job. Next time you vacuum your carpet, sprinkle some baking soda on it first. Vacuum the carpet and you’ll be left with an odor-free carpet. This is great if you have pets that love to get their stank on carpets. 

Remove Pet Hair With Rubber Gloves

This isn’t so much a natural cleaning hack as much as it is a useful pearl of wisdom. Pet hair can be very difficult to vacuum off carpets or furniture, especially if your pet sheds a lot. When your standard vacuum can’t get the job done, slide on the rubber gloves and rub any areas that need extra cleaning. You’ll find that pet hair clings to your rubber gloves, and it will only unstick when you wash it away. 

Dust With Coffee Filters

Need to dust your electronics, which you probably neglect to clean for most of the year? Grab a coffee filter or two to help clear dust from tv screens, computer monitors, and any other electronics you have in the home. The great thing about dusting with coffee filters is that they don’t leave behind any fibers. 

Buff Surfaces With Olive Oil

You may be familiar with the health benefits of olive oil, but do you know that it can help you clean the house? Olive oil can help buff stainless steel, pots and pans, and other appliances. Drizzle some olive oil on a soft cloth and apply it in a circular motion to buff out any dirty spots. You may need to give the surface a wipe with a clean rag to reduce oil residue on the surface you buff.

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Do you regularly see the downside of everything? Are you in a constant battle with negativity? You are not alone! Many people tend to have a negative bias, which means that they feel or notice negative things more frequently and intensely than positive things. For example, a person could experience a string of positive things and focus on the one negative thing to ruin their day. 

How Do You Stop Focusing On Negative Things?

As always, don’t be too hard on yourself. Everyone has the ability to think negatively at any time, but having self-compassion can help shift those negative thoughts in a more positive direction. Regulating your emotions after relishing in negativity for so long, however, can be a little difficult. It may take some time to shift your mindset into a more positive light. Over time, though, you can practice strategies and experience improvement in your mental outlook. Continue reading to learn more about them. 

Check Your Attribution Style

The world is not responsible for all of your woes, and the things you do actually matter in life. Mental health experts characterize this negative view as “external attribution.” Basically, this means that you have given up control of your own life, which will only make you feel worse in the long run. In order to get out of this mindset, think of things you do have control over. Every single person has control over some things in life, so identify what those things are for you and you may be able to get out of your own way. Not every bad thing in life is your fault, and you shouldn’t put yourself through that emotional stress!

Make Positive Concepts More Accessible 

The brain prefers to go with what is familiar, easier, and quicker because it requires less mental energy. In order to undo all the negativity that’s been intricately spun in your mind, you have to do your best to make positive concepts more familiar to the brain. One potential way to do this is to develop a positive word of the day, similar to an affirmation. You can also memorize a series of positive words every morning and ask yourself to recall them at night before bed. Although there is no research that necessarily identifies positive regions of the brain, strengthening the connections between positive concepts and your ability to generate positive thoughts and emotions can make it easier to repeat that habit. 

Generate Positivity With Your Imagination

If you struggle with negativity, you are probably an expert at imagining negative things. Forcing yourself to imagine positive things or images can change this pattern. It’s similar to the exercise of thinking of positive words, which we mentioned earlier. Give it a go and try imagining positive things, such as eating your favorite food, seeing your favorite person, or going to your favorite place. 

Practice Gratitude

There are many health benefits, both physical and mental, you reap when you practice daily gratitude. This is a practice that makes it easier to focus on the good things and accept the bad things as they are. In order to practice gratitude, try writing down things you are grateful for in a gratitude journal. These don’t have to be big or elaborate things, either. You can be grateful for having food in your fridge, a car that works without issues, or a beautiful partner in life. When you notice all of the good things you have in life, you can shift your focus away from negativity. 

Deconstruct Your Negativity

If you can deconstruct a sandwich to class it up, you can do the same with your negative thoughts. Whenever you encounter a bout of negativity, it is very easy to see the external causes of those emotions. Rarely do you recognize the internal causes, though. The fact of the matter is that your thoughts have just as much (potentially more) to do with your negativity than your situation. You create your own reality and in order to deconstruct how your thoughts fuel negativity, engage in the following self-reflections:

• Do you tend to think that everything will turn out terrible? 
• Do you devalue or ignore positive things that happen?
• Do you only notice the bad things without glancing at the good?

If you answered “yes” to any of those questions, try to shift your thoughts in ways that increase positivity. In order to do that, use the following questions to shift your focus away from the negative:

• How could the situation turn out better than expected?
• What are the positive components of this situation?
• What makes the positive things in this situation valuable?

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Winter is almost a distant memory that fades more and more with the arrival of warmer temperatures and blooming flowers. The fresher air makes you want to open the windows and invite the beautiful scents and warmth into the home. Even though it may look fresh and less gloomy outside, the inside of your home may be in shambles. Invite the opportunity and seasonal change into your life with a cleaner home. In fact, this is a long-standing tradition in many cultures. 

Why Do People Deep Clean In Spring?

Spring cleaning stems from several cultures, including Iranian, Chinese, and Jewish. The arrival of the spring equinox on the solar-based calendar is a classic indicator of spring. For Iranians, the spring equinox marks the new year, which consists of festivals and celebrations that symbolize a time of renewal. This theme of “renewal” is common in many cultures, in regards to the new year. It’s a chance to reinvigorate life and start anew. In the two weeks leading up to the new year, Iranians practice “shaking the house.” This involves buying new clothes, getting rid of old clothes, cleaning everything in sight, and ensuring everything in the house is clean for the new year.

In similar fashion, the Chinese clean their homes in anticipation of the new year’s arrival. The belief is that cleaning the house gets rid of any possible bad luck, inviting positive energy into the house when the new year comes. In Jewish culture, Passover commemorates the exodus of the Jews from Egypt. Jewish slaves ate unleavened bread, which they adopted as a reminder of overcoming such hard times. In traditional Jewish culture, keeping leavened bread in the house during Passover is an insult to God. It has become tradition to scour the home for any possible crumbs, cleaning it meticulously before Passover, which comes right after spring. 

While your motivation to clean may not be cultural, there are serious health benefits to deep cleaning the home. Continue reading to learn how spring cleaning can improve your health. 

Reduces The Presence Of Allergens

When you clean the home, your indoor air quality is likely to improve. Clutter, mess, and neglecting to regularly clean results in an accumulation of dust. There are chemicals in dust that trigger allergic reactions, so cleaning the home can reduce the presence of harmful allergens. The home is insulated without opening the windows all winter, so the cleaning and fresh spring air can improve breathing and overall respiratory health.

Encourages A Healthy Lifestyle

When you inhabit a messy space, there’s a higher percentage of being unhealthier. Statistically, people who clean up their houses tend to clean up other areas of their lives. This can lead to better sleep, healthier eating habits, and improved sleep. There’s a link between decluttering, organizing, and cleaning the home and prioritizing your health and overall well-being. You may be surprised how much a good cleaning session inspires you. 

Reduces Stress

Some people will argue that a messy house inspires the chaotic freedom that inspires their creative thoughts. There’s not time for that nonsense. The act of cleaning and inviting organization into your life helps to relieve stress. A messy house can cause stress because you can easily misplace things or purchase things that you already have, but are hiding in the mess. Clutter in the home can also lead to higher anxiety, and cleaning it all up brings about a calmer feeling. 

Less Mess = Less Fatigue

You may not know it until your home is organized and clean, but clutter wears you down. It’s exhausting to have anything and everything occupy your space, be it your workspace or living space. All of the disorganization gathers dust and grime. Take the time to shed the non-essential items in your life. You don’t have to purge your house, but a solid spring cleaning can lift an incredible weight off your shoulders and help you feel lighter, emotionally speaking. Less brings about more happiness, more energy, and more positivity in your life. 

Increases Productivity

The warmer weather often excites people and inspires them to get more done in each day. Shorter days tend to have the opposite effect on people, hence why there is more clutter and dirt in the home during winter. You may notice that you feel the urge to clean as spring gets closer and closer. Now, we don’t advise cleaning the house in a single day because that is exhausting. Take at least one to two weeks to spring clean the entire house, tackling a room or problem area every day. 

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Bananas are some of the most readily available and relatively inexpensive fruits. You can commonly see them hanging from the top of a kitchen fruit basket in most homes. Bananas happen to be an excellent choice if you want to include more potassium, vitamin C, vitamin B6, magnesium, and various antioxidants and polyphenols. This article aims to cover some of the many health benefits of bananas. 

Nutritional Profile

Bananas offer a fair amount of fiber, water, antioxidants, and complex carbohydrates, but they are low in protein and fat. One medium banana offers the following nutrients:

• Calories: 112
• Protein: 1 gram (g)
• Fat: 0.4 g
• Fiber: 3 g
• Carbs: 29 g
• Riboflavin: 7% of the daily value (DV)
• Niacin: 5% of the DV
• Vitamin C: 12% of the DV
• Potassium: 10% of the DV
• Folate: 6% of the DV
• Magnesium: 8% of the DV
• Copper: 11% of the DV

May Support Heart Health

Because one banana offers 10% of the DV of potassium, enjoying a banana day may help regulate blood pressure levels. Potassium is a vital nutrient for blood pressure management. In fact, a potassium-rich diet can help lower the risk of hypertension. A 2021 study found that people who consumed more than 3,000 milligrams (mg) of potassium per day had a 25% lower risk of cardiovascular disease than those who did not consume potassium. Bananas also contain magnesium, which is a mineral involved with heart health management. 

May Improve Kidney Health

Although potassium is vital for blood pressure regulation, it also plays a role in kidney function. A study from 2019 included more than 5,000 people with early stage chronic kidney disease. Study authors linked the consumption of potassium to lower blood pressure and a slower progression of kidney disease. That said, some people who have late-stage kidney disease or those on dialysis need to restrict their potassium intake. If you fall into either of those categories, consult your healthcare professional before you increase your potassium intake. 

Rich In Vitamin B6

Vitamin B6, or pyridoxine, is a water-soluble vitamin that is necessary for normal brain development and keeping the nervous and immune systems healthy. The vitamin B6 from bananas is easily absorbed by the body and can help with:

• The production of red blood cells
• Metabolizing amino acids
• The removal of unwanted chemicals from the liver and kidneys
• Metabolizing carbohydrates and fats for energy
• Maintaining healthy nervous system function 
• Benefitting fetal development in the womb (for pregnant women)

May Improve Blood Sugar Levels

Bananas contain soluble fiber, which dissolves into a liquid to form a gel during the digestive process. Unripe, or green, bananas also contain resistant starch, a type of fiber that the body does not digest. Together, resistant starch and soluble fiber can help regulate blood sugar levels after meals. Additionally, they may help regulate your appetite by slowing the rate at which the stomach empties. Even though bananas have a higher carb count, they may not cause blood sugar spikes in people with diabetes. A 2021 study noted that the glycemic index of bananas is 47 (low) and the glycemic load is 7 (low). 

Respectable Source Of Vitamin C

It’s not common to associate bananas with vitamin C, but a medium-sized banana provides 10% of the DV. Just keep in mind that a banana doesn’t offer the same amount of vitamin C as a kiwi, guava, or bell pepper, all of which offer an impressive amount. Vitamin C can help with:

• Better absorption of iron
• Protecting the body against cell and tissue damage
• Collagen production, which is an essential protein necessary for optimal skin and bone health
• Supporting serotonin production, which has an affect on sleep cycle, overall mood, and the ability to deal with stress and pain

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It seems that you cannot wander down the bottled water aisle at a supermarket or grocery store without encountering several forms of alkaline water. Not to mention, there are various types of spring water, mineral water, sparkling water, distilled water, and classic filtered water. You may even find some volcanic water, but that isn’t at your average store. One thing is for certain, though, and it is that alkaline water and filtered water are different prices. Is there truly a difference between alkaline water and regular H2O, though? 

What Is Alkaline?

Let’s remove water from the equation for one moment to get a better understanding of alkalinity. Scientists use the pH scale, which goes from 0 – 14 to measure alkaline and acid substances. If something has a pH lower than 7, it is acidic. If something has a pH higher than 7, it is alkaline, or basic. Most tap water has a pH of about 7.5, whereas bottled water is typically closer to 7.0. 

Alkaline water usually ranges between 8.0 and 9.0, but it can be higher. There are beneficial nutrients you can reap if you drink alkaline water, but dietitians are a bit skeptical of the alkaline water trend. Is alkaline water truly worth it? 

Nutrition Facts

To give you a better idea of the nutrients in alkaline water, here is the general nutritional information for an eight-ounce bottle of alkaline water:

• Calories: 0
• Total fat: 0
• Trans fat: 0
• Protein: 0
• Cholesterol: 0
• Carbohydrates: 0
• Fiber: 0
• Sodium: 4.8 milligrams (mg)
• Total sugars: 0
• Added sugars: 0
• Magnesium: 4.8 mg
• Calcium: 24 mg
• Copper: 0.017 mg

Natural alkaline water, or spring water, that runs over rocks will pick up minerals, including magnesium, potassium, and calcium carbonate. Those minerals raise the water’s pH, creating alkaline water. Those minerals are necessary for many bodily functions, including those related to your heart, brain, muscles, and bones. 

Experts state that there are two types of alkaline water: natural from springs and chemically processed. Most bottled alkaline water that you can buy in stores is typically the former. The natural alkaline water is collected and then bottled, but the processed version goes through an ionizer, which uses electricity to add hydrogen to the water in order to yield a higher pH. Continue reading to learn about some of the potential health benefits of drinking alkaline water. 

May Prevent Bone Loss

The older you get, the more you have to worry about bone less, considering that osteoporosis affects about one in five women, and one in 20 men, over the age of 50. Osteoporosis can make bones brittle and more prone to fracture, especially in postmenopausal women. The body needs to maintain a blood pH between 7.35 and 7.45, and one way it does this is by releasing calcium into the bloodstream. That leaves less calcium for your bones. One way to replenish this calcium is by consuming calcium-rich foods, including alkaline water. In a study of 100 postmenopausal women who drank alkaline water daily for three months while taking calcium supplements. Researchers observed that, when combined with calcium supplementation, alkaline water provided some improvements in bone loss. 

May Aid Hydration Efforts

Drinking any kind of water is beneficial for everyone, regardless of athletic ability. Water is necessary to live! Athletes who fail to hydrate properly can experience muscle cramps, reduced coordination, and decreased athletic performance. In one small study, 12 male university students drank natural alkaline water for three days before intense physical activity. The results indicated that they were better hydrated than those who drank tap water. Some people consume more water if it is alkaline, and there is nothing wrong with drinking more water. Researchers agree that people should drink alkaline water if it increases your water intake. More research is necessary to determine if it hydrates more effectively than regular filtered water, though. 

May Offer Cancer Protection

Make sure to take this claim with the tiniest grain of salt. According to some studies, cancer cannot grow in alkaline environments. That has begged the question of whether or not an alkaline diet, which includes alkaline water, can make the body an uninhabitable environment for cancer. Unfortunately, the biggest problem with this theory is that alkaline water alone cannot change your blood’s pH. Drinking alkaline water, while a great way to hydrate, is unlikely to affect cancer cells. For this reason, more research is necessary to support this claim. Currently, research and medical professionals concur that food and water cannot change the body’s pH levels because it is a highly regulated system.

May Combat Acid Reflux

Alkaline substances can neutralize acid, so drinking alkaline water may combat symptoms of high acidity in the stomach, but not for long. Research shows that the contents of the stomach are very acidic. Consuming a product that helps reduce that acidity may provide temporary relief. In fact, it will only last for a short while, for example, a few minutes at best. Alkaline water may be dangerous when consumed with certain medications, such as proton pump inhibitors (PPIs). For this reason, consult your healthcare professional before you combine alkaline water with any medications. 

Alkaline water has grown in popularity, but it is not a cure for various health conditions. More research is still necessary to prove that alkaline water exhibits the potential health benefits listed in this article. Just remember to stay hydrated, with alkaline or filtered water, if you want to keep the body as healthy as possible.

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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.

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