A creamy smoothie with crunchy toppings ā in a bowl!
Ingredients
Smoothie base
1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional
Toppings
1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds
Directions
Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.
Ingredient health benefits
Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but canāt make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but thereās so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when theyāre in your stomach juices, which can be helpful if youāre trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice thatās high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldnāt hurt!
Nutrition information (per serving)
Makes 4 servings Serving = 3/4 cup
Calories: 160 Carbohydrate: 27 g Sugars: 17 g Fiber: 4 g Saturated fat: 0.5 g Cholesterol: 5 mg Protein: 9 g Sodium: 70 mg
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. Itās high in calcium, vitamin D and potassium. And itās also rich in a beneficial protein called casein (pronounced āKAY-seenā).
If youāre a regular dairy milk drinker, youāre already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein arenāt just for pro sports players.
āProtein is a vital part of any balanced diet,ā says registered dietitian Elyse Homan, RD, LD. āBut different proteins have different effects. Understanding how each protein works is beneficial, especially if youāre supplementing with it.ā
What is casein?
Casein is the main protein found in dairy milk, which includes the milk from:
Cows.
Goats.
Sheep.
Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.
āWhen you think of curds and whey,ā Homan says, āthe solid part is casein protein, and the liquid part is whey protein.ā
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your bodyās movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. Theyāre both:
Animal-based proteins.
Complete proteins ā they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.
The main difference is that casein is a slower-digesting protein than whey. āCasein forms a gel-like substance in your stomach,ā Homan explains. āIt releases more slowly than other proteins and takes longer for your body to absorb.ā
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But caseinās slow absorption also gives it some added advantages. The health benefits of casein include:
1. Gives you all the essential amino acids
Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.
Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body canāt produce ā you must get them from food. Casein is a complete protein and has all nine essential amino acids.
2. Reduces muscle breakdown
Your cells rely on regular āfeedingsā of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your bodyās muscles to get them.
As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
3. Promotes muscle growth
Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you donāt typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.
4. Provides a good source of calcium
The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).
Casein protein powder may contain up to 50% of your recommended calcium intake ā but always check the label to make sure that the protein powder is a good source of calcium.
How casein protein powder can help
Casein proteinās general health benefits are good for everyone. But using casein protein powder ensures youāll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:
Different types of proteins affect you differently after you eat them:
Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Caseinās slow rate of release helps you feel fuller longer.
One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.
āOur bodies only absorb so much protein at one time,ā Homan clarifies. āAbout 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.ā It may help you stave off cravings and decrease snacking between meals, too.
Overnight muscle growth and recovery
Bodybuilders and athletes know that protein is key for building muscle. But keeping your bodyās protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.
Research shows that consuming casein protein before bed balances your bodyās protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover ā even though youāre not eating.
What to consider before taking casein
For most people, casein doesnāt cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
Casein allergy
If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.
A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:
āCasein allergies are not as common in adults as in children, but they do exist,ā notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what youāre allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine canāt digest milk sugar. When you have dairy products, you may develop symptoms including:
āCasein supplements do have lower amounts of lactose,ā Homan states. āIf youād like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if youāre interested in taking a supplement.ā
Protein restrictions
People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys canāt remove the waste, the buildup of toxins can lead to serious health complications.
āPeople with a protein restriction, such as those with kidney disease, donāt have to avoid casein,ā Homan says. āBut they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.ā
Sources of casein protein
There are two ways you can add casein to your diet:
Casein supplements
A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.
āPeople looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,ā she adds. āSupplementing with casein isnāt necessary if you have a healthy, balanced diet, but it can be helpful for some people.ā
The U.S. Food and Drug Administration doesnāt regulate supplements. So, itās a good idea to look for a casein supplement that underwent third-party testing. Itās usually a sign of a higher quality product.
Casein food sources
Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:
āAdding a dairy product to your breakfast is an easy way to get some casein every day,ā Homan encourages. One glass of milk has 8 grams of protein ā 6.4 grams (80%) of that protein is casein. āItās great to start your day with a good protein source.āFACEBOOK
How Long To Breastfeed: What the Guidelines Say and What To Consider
Recommendations encourage breast milk exclusively for babyās first six months and continuing to provide human milk until age 2 and beyond
How and what you feed your baby is probably one of the most basic ā and yet deeply personal ā decisions youāll face when you become a parent.
Youāll hear things like ābreast is best.ā As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.
And then you’ll hear the retort, āfed is best.ā Meaning breast milk (human milk) and formula are both fine. As long as your baby is getting nutrients in their belly, all is well.
Then come the opinions on how long you should breastfeed. (You’re still breastfeeding? You gave up on nursing already? You fed your baby formula?)
It can feel like thereās no right way to do it. And thereās some truth to that.
Because what works for one family may not be feasible for another. But thatās OK.
Breast milk can provide certain benefits that formula canāt mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that youāve continued providing human milk long after others think you āshould.ā
No one should feel guilt, shame or otherwise crummy about how they feed their baby. Letās face it, mom guilt is tough enough as it is.
So, we talked with board-certified breastfeeding medicine physician Heidi Szugye, DO, about breastfeeding recommendations.
How long to breastfeed
Science shows that if you can give your baby human milk (either your own or a donorās), it has its benefits. And the longer, the better, experts recommend.
12 months to 24 months (and beyond): Mostly solid foods with some human milk, as mutually desired by parent and child.
Previous recommendations called for providing breast milk until age 1. But these newer guidelines (implemented in 2022) are based on the understanding that human milk has benefits that continue long after babyās first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.
āThese recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,ā Dr. Szugye states. āWe want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their childās life.ā
Think of the guidelines as the best-case scenario. If it works for you, your family, your child, your body and your life to breastfeed for two years or longer, youāre doing a great thing. And thereās no reason to stop until you and your child are ready.
If it doesnāt work for you, thatās OK, too. Your worth as a parent and your love for your child canāt be measured in ounces of milk.
Benefits of extended breastfeeding
The recommendations are based on research showing that human milk has some big benefits. And those perks continue for as long as you continue to supply it.
āBreastfeeding offers tremendous benefits ā from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits donāt go away as your baby ages,ā Dr. Szugye shares. āWe have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.ā
Breastfeeding can offer both you and your baby some big benefits:
Benefits for lactating parents
Benefits for baby
Lower risk of developing conditions like Type 2 diabetes, high blood pressure, cardiovascular disease, breast cancer and ovarian cancer.
Decreased risk for ear infections, respiratory infections, gastrointestinal illnesses, SIDS, leukemia, diabetes, obesity, asthma and eczema.
āThere are a lot of immunologic factors and components to human milk,ā Dr. Szugye says. āOne big advantage to human milk is that you pass antibodies to the baby. So, if youāre exposed to a respiratory illness or GI illness, those antibodies are passed on to the baby and then that makes them less likely to get sick. And if they do get sick, itās less severe. Itās almost like a built-in immunity.ā
Keeping up milk supply for the long haul
Some people can make enough milk to breastfeed for as long as they and their babies choose. But some donāt. At least not without taking some steps to keep it up.
If you suspect your supply is dwindling as your child gets older, there are ways to help promote more milk production if you want.
āMany people notice their supply drop and mistakenly assume it wonāt return,ā Dr. Szugye notes. āBut if you want to continue to breastfeed, there are options that could help.ā
If a supply boost is in order, you can try:
Nursing more often ā Add sessions as long as your child will nurse. If youāre away from them during the day, try early evenings, mornings or weekends.
Pumping strategies ā An extra session or several short āpower pumpingā sessions (think five to 10 minutes throughout the day) for several days in a row can trigger your body to make more milk.
Breast massage and compression ā Easy-to-learn techniques can improve drainage when nursing or pumping.
Take care of yourself ā Reduce stress, rest when possible, hydrate and eat a balanced diet with an extra 500 calories a day to support breastfeeding.
Not an āall-or-nothingā
If two or more years of breastfeeding seems daunting, remember that you have options.
For starters, giving your child human milk doesnāt always mean latching them to your breast and nursing. Thatās just one way to do it. Pumping milk and putting it in a bottle, cup or spoon are also options.
And you may find that a donor bank could be a route to explore if you donāt lactate or if you have concerns about a low milk supply. Donor milk is pasteurized, screened for drugs, medications and infections, and tested for bacterial contamination before itās stored and made available for purchase.
āReach out to your pediatrician or womenās healthcare provider if youāre interested in obtaining donor milk. You may need a prescription from a healthcare provider,ā Dr. Szugye suggests.
Remember, too, that any amount of human milk can be a benefit. If keeping up with your babyās breastfeeding demands becomes too high a burden, there are alternatives.
Some parents may find that supplementing with formula (or other foods and milk after baby turns 1) can help give your child some human milk, while keeping up with their nutritional needs ā and not burning yourself out in the process.
āItās not an all-or-nothing thing,ā Dr. Szugye reassures. āAny amount of human milk you can give is a benefit. If it doesnāt work for you to constantly supply human milk, thatās OK. Weāre all just doing our best.ā
If breastfeeding is going well for both you and your child, thereās no reason to give it up until youāre both ready to.
Feeding a baby is tough work, no matter how you do it. And chances are, youāre doing a fantastic job.
If you hear the term ālongevityā and think only about living longer, youāre missing half the point.
āWhat we actually want is both more years and more of those years lived in good health,ā says Dr. David Barzilai, a longevity physician and the medical editor of Harvard Health Publishingās Special Health Report Pathways to Longevity. āAlmost no one wants additional years of frailty and dependence; they want more years of feeling well, moving freely, thinking clearly, and staying engaged with the people and work they love.ā
To that end, recent years have seen an explosion in interest in longevity and healthy aging, largely driven by āscience thatās genuinely more exciting than it was a decade ago,ā says Dr. Barzilai, also a lecturer at Harvard Medical School.
Lifestyle integral to longevity
While itās clear that genetics play a role in living longer and staying healthy, lifestyle appears to be just as important. Five lifestyle patterns consistently show up in longevity research: movement, nutrition, sleep, stress management, and social connection.
āGood health is surprisingly unglamorous,ā Dr. Barzilai says. āWhat matters most are the basics people already know about but rarely execute consistently over decades. There is no magic to it.ā
Here, Dr. Barzilai expands on each of the five pillars of longevity.
Movement
Movement is the closest thing people have to a āmaster signal,ā he says. āIt improves nearly every system at once, from insulin sensitivity to brain health to bone density. And cardiorespiratory fitness is one of the strongest predictors of mortality we have ever measured.ā
Dr. Barzilai recommends combining various forms of movement to maximize health, including twice-weekly resistance training and 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week. āAnd everyday movement counts on its own,ā he says. āBreaking up long stretches of sitting with two to three minutes of light activity measurably improves glucose and blood-pressure responses.ā
Nutrition
Nutrition shapes the metabolic environment our cells live in day to day, governing blood glucose, inflammation, and the raw materials for muscle and repair, Dr. Barzilai says.
Healthspan vs. Lifespan
Weāre living longer than everābut are we living well?
Harvard Medical Schoolās Special Health Report, Pathways to Longevity, looks beyond āanti agingā hype to share what science really says about extending your healthspanāthe years you stay strong, independent, and mentally sharp.
From nutrition and movement to sleep, stress, social connection, and the latest longevity drugs, this report turns complex research into clear, practical steps you can start now.
āThe principles that have held up across decades of research are unglamorous and durable: build meals around whole foods,ā he explains. āGet enough protein, which becomes more important, not less, as you age. And avoid the large blood glucose spikes you get from refined carbohydrate eaten on its own, which in practice means anchoring meals with protein, healthy fats, and fiber.ā
Sleep
Sleep is fundamental to longevity because thatās when the body takes care of essential maintenance ā clearing metabolic waste from the brain, consolidating memory, and resetting the hormones that govern appetite and stress, Dr. Barzilai says.
Experts recommend adults get seven to eight hours each night. Research also shows that consistency matters more than quantity. āThat is encouraging,ā he says, ābecause a steady wake time, weekends included, is something most people can actually manage.ā
Stress reduction
Stress itself isnāt a problem, since our bodyās acute stress response ā which sharpens focus and fuels energy levels ā can protect us from genuine threats.
āThe trouble comes when it never switches off,ā Dr. Barzilai says. āChronic stress holds the body in a low-grade alarm state that, over years, wears on the cardiovascular and immune systems, disrupts sleep and metabolism, and appears to accelerate several of the underlying processes of aging.ā
The most dependable ways to regulate stress are physical and social rather than purely mental, he says. āPeople reach for a relaxation app and overlook that movement, sufficient sleep, exposure to daylight, and time with people they trust are often the more powerful levers. Regular exercise in particular is one of the best-validated stress and mood interventions we have.ā
Social connection
Social connection is probably the longevity pillar people neglect most, Dr. Barzilai says. āPeople will track their macros and their step count to the decimal and never think to protect their friendships with the same intentionality, even though the survival data on relationships rival the data on much of what they are measuring,ā he says.
If youāre feeling isolated, try to make connecting with others a regular commitment rather than a grand gesture, he says. āBegin with one recurring, low-pressure point of contact: a standing weekly call with one person, a class or volunteer commitment that puts you in the same room with the same faces again and again, a daily walk somewhere you will see neighbors. Pick one recurring contact and protect it like an appointment, and treat a few real relationships with the same seriousness you would give your blood pressure or your exercise.ā
Which pillar of longevity is most important?The habits most strongly linked to living a longer, healthier life are also some of the simplest: move regularly, eat well, sleep sufficiently, manage stress, and stay connected to others. But which one counts most? Itās impossible to gauge, says Dr. David Barzilai, a longevity physician and lecturer at Harvard Medical School.āHow much each pillar matters depends heavily on where a given person is starting from,ā he says. āFor someone sedentary, adding movement is transformative. For someone running on five ragged hours of sleep, fixing sleep will do more than another workout. For someone isolated, rebuilding connection may be the highest-yield change of all.āāWhat I can say with confidence is that the most underrated pillar is social connection, and the most foundational day to day are sleep, physical activity, and nutrition, since they are the ground the others stand on,ā Dr. Barzilai adds. āBut the useful question is not which pillar wins in the abstract. It is which one you are personally weakest in right now, because that is where your next improvement will pay off most.ā
A healthy, Asian spin on your usual weeknight pasta dish
Luxurious coconut milk and peanut butter make a silky sauce ā and a savory sweet topping for squash, edamame and broccoli.
Ingredients
1 large spaghetti squash 1 tablespoon olive oil Sea salt and freshly ground black pepper 1/2 cup no-added-sugar peanut butter 1 cup canned light coconut milk, plus more if needed 2 garlic cloves 1 1/2 teaspoons ground ginger 1 tablespoon soy sauce 1 1/2 teaspoons rice vinegar 1 large head broccoli, cut into bite-sized florets and steamed 2 bunches Swiss chard, roughly chopped and steamed 1 cup cooked edamame 1 bunch green onions or scallions, chopped, for garnish 1/2 cup chopped peanuts, for garnish
Directions
Preheat the oven to 400Ā° F.
Line a baking sheet with foil and set aside.
Carefully cut the spaghetti squash in half lengthwise, using a large, sharp knife. Remove the seeds and stringy guts and discard or compost.
Brush the cut insides of the squash with 1 tablespoon of the olive oil. Season with salt and pepper.
Place the spaghetti squash, cut side down, on the prepared baking sheet and roast until tender, 45 to 60 minutes. When itās done, the strands of the squash should fall off easily when scraped with a fork.
Remove from the oven and let the cooked spaghetti squash cool for about 5 minutes, then scrape all the flesh into a pile of strands in a large bowl.
Taste and season with more salt and pepper, if needed.
Place the peanut butter, coconut milk, garlic, ginger, soy sauce and rice vinegar in a blender, and blend on high speed until completely smooth; add a little more coconut milk if a thinner consistency is desired.
Mix the squash with the cooked broccoli, Swiss chard and edamame.
Divide equally among four bowls. Drizzle with the peanut sauce and sprinkle with the green onions and peanuts.
Nutrition information (per serving)
Makes 4 servings
Calories: 591 Total fat: 40.5 g Saturated fat: 7.9 g Trans fat: 0 g Cholesterol: 0 mg Sodium: 1121.1 mg Total Carbohydrate: 40.5 g Fiber: 14.1 g Sugar: 11.2 g Protein: 27.3 g
As you get older, a protein-rich diet becomes more and more important. Protein helps prevent the loss of muscle mass that happens with aging. Foods high in protein also can support energy levels and promote overall health.
But not all proteins are the same. Hereās why itās important to vary the protein you eat ā and how to make the change in your diet.
Most older adults eat more than enough red meat, poultry and eggs. But they donāt eat enough of other types of healthy protein, like fish, nuts and seeds, beans, and legumes.
Many people believe they need more red meat to meet their protein needs. While red meat is a source of protein, eating too much of it can be unhealthy.
Studies suggest that diets high in red meat and processed meats, like bacon or lunch meat, can increase the risk of heart disease, high cholesterol and certain cancers.
Best protein sources for healthy aging
Choosing the right sources of protein can have major health benefits.
Fish rich in omega-3s
Salmon, trout and sardines are rich in omega-3 fatty acids. These fats support heart health, lower inflammation and support brain health. Try to eat fish twice a week.
Protein-rich nuts and seeds
Almonds, walnuts, peanuts, chia seeds and flaxseed are not only rich in protein but also provide healthy fats and fiber. Make sure to buy nuts that arenāt salted for the best heart benefits.
Plant-based beans and legumes
Beans, lentils, chickpeas and peas are excellent plant-based sources of protein and fiber. They can help with digestion and improve gut health. Add them to soups, stews and salads for a filling and healthy meal.
Lean chicken and turkey
If you eat meat, choose lean meats like chicken or turkey breast with no skins. You can still eat red meat, but make it a treat once in a while rather than a regular dish.
Low-fat, protein-rich dairy
Low-fat dairy products like Greek yogurt and cheese are easy sources of protein. They also provide calcium and vitamin D, which are important for bone health.
How to eat more healthy protein
Making small changes to your diet can have a big impact on your health:
Find your favorite substitute for red meat
Experiment with bean burgers and fish tacos to enjoy variety and protect your heart.
Add nuts and seeds to your meals
Sprinkle them on salads, yogurt or oatmeal for a delicious and nutritious boost of protein, healthy fats and fiber.
Include beans and lentils in your cooking
Use them in soups, stews and casseroles to add plant-based protein and fiber to your diet.
Choose lean dairy options
Eat Greek yogurt or low-fat cheese to reduce saturated fat intake while still benefiting from protein and essential nutrients.
Include protein with each meal or snack
Aim for 35 grams at a time.
Combine protein and exercise for stronger muscles
To increase the benefit of a protein-rich diet, add resistance training to your day. You can use light dumbbells or resistance bands or do free-weight exercises like sit to stand, squats and pushups. These exercises help replace the muscle mass you lose with age.
Studies show that these exercises, when combined with protein intake, also can improve balance and walking speed. Researchers say that youāll see the best results if you eat protein after exercise. So follow up your workout with a yogurt smoothie or a handful of nuts.
Do older adults need protein supplements?
Most people can get enough protein through a healthy diet with a variety of fish, nuts, beans, lean meats and low-fat dairy. But if youāre having trouble gaining weight or if you show signs of muscle loss, your healthcare team may recommend adding a protein supplement to your food.
Milk powders, whey protein and egg whites are examples of ingredients that sneak more protein into your food. Many people enjoy protein supplement shakes as well. They can be especially helpful if you need to gain weight but have a smaller appetite.
The natural at-home remedy can soothe irritation and decrease inflammation
It feels faint at first ā thereās a little tickle or scratch at the back of your throat.
Then, it hurts or even burns when you swallow.
Ugh, youāve got a sore throat, and a cough isnāt far behind.
Youāre taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?
In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.
Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.
āResearch shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,ā explains Dr. Rainbolt. āAnother study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether itās a wet or dry cough.ā
Is it safe for children?
Giving honey to a child under 1-year-old isnāt recommended, warns Dr. Rainbolt.
āThereās concern for an infant botulism, a serious illness thatās caused by Clostridium botulinum,ā she continues. āWhile itās a rare occurrence, honey can contain spores that cause botulism. It attacks the bodyās nervous system and children under one are more vulnerable.ā
How to use for a sore throat
Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.
You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.
āYou can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,ā says Dr. Rainbolt.
So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.
And part of that reasoning is that honey does contain sugar.
āIf youāre concerned about your sugar intake, then I recommend using honey more sparingly,ā she says. āI would just use it at night to give you some relief before you go to bed.ā
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
āIf it seems like the honey isnāt helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,ā she notes.
Is honey safe to use?
Honey can be a helpful tool for those who canāt take traditional cold medications ā for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.
Overall, honey can be a good way to help soothe your sore throat and cough. It doesnāt come with some of the side effects that over-the-counter medications have like drowsiness.
So, can you just buy any honey you see on the grocery store shelf?
Yes, but you might want to make sure itās been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honeyās texture and color, while extending its shelf life.
Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.
āThereās a thought that if you use local honey, you are exposed to some of the areaās natural allergens in a positive way,ā she explains. āThe idea is that it will help with allergies you have.ā
The next time your throat starts to tickle, reach for honey and see if it helps.
āThink of honey as a first line of defense for those over 1 year old,ā says Dr. Rainbolt. āHoney is something that pretty much everyone can try. And itās been shown to work as well as some cough suppressant medications. Itās a nice alternative.ā
The relationship between alcohol consumption and menstrual cycle: a review of the literature:
Abstract
Alcohol use affects men and women differently, with women being more affected by the health effects of alcohol use (NIAAA, 2011). Yet, a dearth of information investigating the alcohol use in women exists (SAMSHA, 2011). In particular, one dispositional factor hypothesized to contribute to alcohol consumption in women is the menstrual cycle. However, only 13 empirical papers have considered the menstrual cycle as related to alcohol consumption in women. These studies fall out with somewhat mixed findings suggesting that the premenstrual week is associated with increased, decreased, or no change in alcohol consumption, likely due to methodological differences in menstrual cycle determination and measures of alcohol consumption. These methodological differences and possible other contributing factors are discussed here with recommendations for future research in this area. Understanding the contribution of the menstrual cycle to alcohol consumption is one step in addressing an important womenās health concern.
Keywords: Alcohol consumption, Menstrual cycle, Women, Womenās health
The risks and harms associated with drinking alcohol have been systematically evaluated over the years and are well documented. The World Health Organization has now published a statement in The Lancet Public Health: when it comes to alcohol consumption, there is no safe amount that does not affect health.
It is the alcohol that causes harm, not the beverage
Alcohol is a toxic, psychoactive, and dependence-producing substance and has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago ā this is the highest risk group, which also includes asbestos, radiation and tobacco. Alcohol causes at least seven types of cancer, including the most common cancer types, such as bowel cancer and female breast cancer. Ethanol (alcohol) causes cancer through biological mechanisms as the compound breaks down in the body, which means that any beverage containing alcohol, regardless of its price and quality, poses a risk of developing cancer.
The risk of developing cancer increases substantially the more alcohol is consumed. However, latest available data indicate that half of all alcohol-attributable cancers in the WHO European Region are caused by ālightā and āmoderateā alcohol consumption ā less than 1.5 litres of wine or less than 3.5 litres of beer or less than 450 millilitres of spirits per week. This drinking pattern is responsible for the majority of alcohol-attributable breast cancers in women, with the highest burden observed in countries of the European Union (EU). In the EU, cancer is the leading cause of death ā with a steadily increasing incidence rate ā and the majority of all alcohol-attributable deaths are due to different types of cancers.
Risks start from the first drop
To identify a āsafeā level of alcohol consumption, valid scientific evidence would need to demonstrate that at and below a certain level, there is no risk of illness or injury associated with alcohol consumption. The new WHO statement clarifies: currently available evidence cannot indicate the existence of a threshold at which the carcinogenic effects of alcohol āswitch onā and start to manifest in the human body.
Moreover, there are no studies that would demonstrate that the potential beneficial effects of light and moderate drinking on cardiovascular diseases and type 2 diabetes outweigh the cancer risk associated with these same levels of alcohol consumption for individual consumers.
āWe cannot talk about a so-called safe level of alcohol use. It doesnāt matter how much you drink ā the risk to the drinkerās health starts from the first drop of any alcoholic beverage. The only thing that we can say for sure is that the more you drink, the more harmful it is ā or, in other words, the less you drink, the safer it is,ā explains Dr Carina Ferreira-Borges, acting Unit Lead for Noncommunicable Disease Management and Regional Advisor for Alcohol and Illicit Drugs in the WHO Regional Office for Europe.
Despite this, the question of beneficial effects of alcohol has been a contentious issue in research for years.
āPotential protective effects of alcohol consumption, suggested by some studies, are tightly connected with the comparison groups chosen and the statistical methods used, and may not consider other relevant factorsā, clarifies Dr JĆ¼rgen Rehm, member of the WHO Regional Director for Europeās Advisory Council for Noncommunicable Diseases and Senior Scientist at the Institute for Mental Health Policy Research and the Campbell Family Mental Health Research Institute at the Centre for Addiction and Mental Health, Toronto, Canada.
We are missing the bigger picture
Globally, the WHO European Region has the highest alcohol consumption level and the highest proportion of drinkers in the population. Here, over 200 million people in the Region are at risk of developing alcohol-attributable cancer.
Disadvantaged and vulnerable populations have higher rates of alcohol-related death and hospitalization, as harms from a given amount and pattern of drinking are higher for poorer drinkers and their families than for richer drinkers in any given society.
āSo, when we talk about possible so-called safer levels of alcohol consumption or about its protective effects, we are ignoring the bigger picture of alcohol harm in our Region and the world. Although it is well established that alcohol can cause cancer, this fact is still not widely known to the public in most countries. We need cancer-related health information messages on labels of alcoholic beverages, following the example of tobacco products; we need empowered and trained health professionals who would feel comfortable to inform their patients about alcohol and cancer risk; and we need overall wide awareness of this topic in countries and communities,ā adds Dr Ferreira-Borges.
