Tag: Cleveland Clinic

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Does #honey work to soothe a sore throat and cough? Yes, says family medicine physician Elizabeth Rainbolt, MD.@ClevelandClinic

Honey for Your Sore Throat and Cough

The natural at-home remedy can soothe irritation and decrease inflammation

t feels faint at first — there’s a little tickle or scratch at the back of your throat.

Then, it hurts or even burns when you swallow.

Ugh, you’ve got a sore throat, and a cough isn’t far behind.

You’re 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?

Yes, says family medicine physician Elizabeth Rainbolt, MD.

Dr. Rainbolt explains how honey works and when and how to use it.

Honey for a sore throat

It’s common to get a sore throat every now and then. You may have a sore throat due to the following:

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.

“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”

Is it safe for children?

Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.

“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”

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.

“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” 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.

“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”

And can you use both honey and traditional cold medicine?

Yes, says Dr. Rainbolt.

“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.

Is honey safe to use?

Honey can be a helpful tool for those who can’t take traditional cold medications — 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 doesn’t 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 it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s 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.

“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”

The next time your throat starts to tickle, reach for honey and see if it helps.

“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”

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Intuitive eating is an approach to food that focuses on identifying and trusting your hunger cues @ClevelandClinic

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“Eat your broccoli,” may be a familiar refrain from your childhood. Maybe you didn’t love broccoli as a kid, but your parents were onto something. The “little trees” are full of fiber, folate, vitamins and more. Beth Czerwony, RD, LD. @ClevelandClinic

“Eat your broccoli,” may be a familiar refrain from your childhood. Maybe you didn’t love broccoli as a kid, but your parents were onto something. The “little trees” are full of fiber, folate, vitamins and more.

Broccoli is a member of the Brassica genus of plants, also known as the cabbage family. Broccoli’s relatives include Brussels sprouts, cabbage, cauliflower, chard and watercress. Many Brassicas have strong flavors and mix well with meats and other vegetables.

“A pile of steamed broccoli doesn’t appeal to everyone,” recognizes registered dietitian Beth Czerwony, RD, LD. “But broccoli is incredibly versatile and can be used in so many different dishes. Toss it in with your stir fry, chop it fresh in a salad or roast it with your baby potatoes. And with an abundance of nutrients, there are many benefits of eating broccoli.”

Broccoli nutrition facts

A cup of chopped raw broccoli has approximately:

In addition, a cup of raw broccoli offers:

Source: U.S. Department of Agriculture

Broccoli benefits

It’s worth finding ways to add broccoli to your diet because it’s a health-boosting dynamo. Here’s some motivation for you to get your green on: Some of the beneficial substances in broccoli are somewhat unique to the Brassica family of vegetables. Broccoli provides nutrients that may:

  • Reduce your risk of cancer.
  • Help control blood sugar.
  • Protect your gut.
  • Boost immunity.

As a superfood status, broccoli can improve your health with these five components:

1. Compounds to reduce cancer risk

“Broccoli offers some powerful molecules that protect your cells from damage,” says Czerwony. “Some of them even destroy cancer cells.”

Cancer-fighting molecules in broccoli include DIM, indole-3-carbinol and sulforaphane. According to studies, they may help:

  • Detoxify certain substances that promote the growth of cancer cells, which means they don’t remove the substances, but they remove the harmful effects.
  • Provide antioxidants, which prevent cell damage that can lead to cancer.
  • Stop the growth and spread of cancer cells.
  • Support apoptosis, your body’s process for destroying cells that could turn into cancer.

These anticancer molecules are in several of broccoli’s cruciferous veggie relatives, too. These nutrients don’t survive cooking or freezing. So, to get the benefits, raw broccoli is best.

“Some of these compounds are even more concentrated in broccoli sprouts,” notes Czerwony. “You can find broccoli sprouts in health food stores and many grocery stores. Sprouts are also easy to grow at home using a sprouting kit.”

2. Nutrients to help manage blood sugar

Both human and lab studies suggest compounds in broccoli may help lower blood sugar in people with Type 2 diabetes. This effect may be due to the antioxidants in broccoli, like vitamin C.

Research shows that fiber can also help with blood sugar management. At 2.5 grams of fiber per cup, broccoli is a good source of this nutrient.

3. Ligands to protect your gut

In a nonhuman study, researchers found that broccoli can help protect the lining of your small intestine. Compounds found in broccoli, called aryl hydrocarbon receptor ligands, help keep small intestine cells working well.

Why do those cells matter so much? When your small intestine lining is healthy, it only allows water and nutrients to pass through it into your bloodstream.

But when the cells of the lining are damaged, undigested food particles, bacteria and other disease-causing particles may pass through. A damaged small intestine lining can lead to infections and inflammation. It can also prevent you from absorbing the nutrients you need.

4. Vitamin C to boost immunity

Vitamin C is well-studied as an immune-boosting nutrient. When you don’t have enough vitamin C, you’re more likely to get infections.

The antioxidant effects of vitamin C also help your body keep free radicals under control. “Free radical damage is linked to all kinds of problems, including Alzheimer’s disease, autoimmune diseases, cancer, heart disease and Parkinson’s disease,” says Czerwony. When you don’t have enough antioxidants to neutralize free radicals, they damage your cells.

Surprising but true: Broccoli has more vitamin C than oranges. In 1 cup of the green cruciferous veggie, you get a whopping 81 milligrams of vitamin C. That’s 90% of the daily U.S. recommended dietary allowance (RDA) for adults. (An orange has about 70 milligrams.)

5. Nutrients to help heart health

Research suggests certain bioactive compounds in broccoli may boost your heart health in a variety of ways. It may:

  • Lower triglycerides and LDL (“bad”) cholesterol: “High LDL can lead to fatty deposits on your artery walls, increasing your risk of artery disease, stroke and heart attack,” Czerwony explains. Research shows that eating broccoli can lower triglycerides, a type of fat, as well as LDL.
  • Provide fiber: According to a review of 22 clinical trials, fiber can reduce your risk of cardiovascular and coronary artery disease.
  • Reduce calcium buildup in blood vessels: When calcium builds up on your blood vessel walls, it increases your risk of heart attack and stroke. According to research, broccoli can help reduce this calcium buildup.

Is frozen broccoli healthy?

“If you want those anticancer compounds like sulforaphane, choose fresh broccoli,” advises Czerwony. Freezing inactivates sulforaphane.

“Frozen broccoli also loses a bit of its vitamin content. But overall, frozen broccoli is still very healthy. It’s better than not eating any broccoli because you still get a lot of the health benefits,” she continues.

Need some broccoli-inspired meals? Try these easy recipes:

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Recipe: Oats and Honey Bread @ClevelandClinic

A homemade loaf that’s sure to impress and please

Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!

Ingredients

  • 2 teaspoons of olive oil
  • 1 3/4 cups warm unsweetened almond milk (directions below)
  • 2 packets of active dry yeast (or 1 1/2 tablespoons)
  • 3/4 cup quick-cooking oats and additional for garnish
  • 1/3 cup honey
  • 3 tablespoons vegetable oil
  • 2 1/2 teaspoon salt
  • 5 cups (approximately) all-purpose flour, or try a 50/50 white and wheat blend for added flavor
  • 1 large egg

Directions

  1. In a microwave, heat the almond milk for 1 minute and 40 seconds to be very hot. Let sit to reduce temperature to 100 to 110 F.
  2. In a stand mixer or large bowl, add the hot milk. Stir in beaten egg, honey, oil and salt. Add the yeast until fully mixed.
  3. Slowly add in the flour and oats to the large bowl of liquid mixture and mix on low. You should use a bread attachment if using a stand mixer.
  4. Coat another large bowl with oil. Transfer the dough to the bowl and turn it to coat.
  5. Cover with plastic wrap (spray with cooking spray first to keep it from sticking to the dough), then cover with a kitchen towel and let rise at room temperature until doubled in volume, about 1 hour.
  6. Oil two 8 1/2-inch x 4 1/2-inch x 2 1/2-inch loaf pans.
  7. Punch down the dough; shape into two loaves. Place one loaf in each pan. Cover and let rise in a warm, draft-free area until almost doubled in volume, about 20 minutes.
  8. Preheat oven to 350 F.
  9. Sprinkle with additional oats for garnish.
  10. Bake until brown on top and tester inserted into center comes out clean, about 40 minutes. Cool completely.

Ingredient health benefits

  • Olive oil: This cooking oil is as ancient as it is nutritious! Olive oil is loaded with unsaturated fats that help raise your “good” (HDL) cholesterol while lowering your “bad” (LDL) cholesterol. And they’re not the only heart-healthy compounds in town: Polyphenols help lower inflammation that can lead to certain health conditions in the long term, like cancer and heart disease. Olive oil also has fat-soluble vitamins like vitamins D and K for strong bones and muscles and healthy blood cells.
  • Almond milk: A vegan-friendly dairy alternative, almond milk is a good source of vitamin E. This essential vitamin is famous for promoting your skin health, but it protects your eyes and immune system from disease as well. Almond milk is also a lower-calorie option compared to cow’s milk, if that’s something you want to keep an eye on.
  • Oats: When it comes to whole grains, oats just may be the GOAT (grain of all time). They’re packed with digestion-friendly fiber and vitamin B5 (pantothenic acid) to help lower your cholesterol levels, making them a smart choice for your heart. Oats also have magnesium, phosphorus, iron and copper, and they’re high in manganese. These minerals are important for supporting the health of your bones and blood cells. You can also count on vitamin B1 (thiamine) and zinc to keep your immune cells in peak condition.
  • Honey: It’s not just a sweet deal for your taste buds! Honey is full of antioxidants like polyphenols and flavonoids, which help protect your cells from harm. They do this by fighting inflammation and free radicals, tiny particles that damage your cells and contribute to disease if left unchecked.
  • Eggs: They’re easy to add to just about any recipe, but are eggs really all they’re cracked up to be? The answer is yes! Scrambled or sunny side up, eggs are a meat-free complete protein, meaning that they have you covered for all the amino acids you need and can’t make by yourself. They also have lutein, vitamin A, vitamin E and vitamin B12 — all of which are excellent for your eyes and vision! And last but not least, there’s vitamin B9 (folate) for head-to-toe health.

Nutrition information (per serving)

Serving = 2 slices
Each loaf makes about 16 slices

Calories: 100
Protein: 2.2 g
Carbohydrates: 16 g
Fat: 2.2 g (0.7 g saturated fat)
Calcium: 6 mg

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These crispy sweet potato wedges come out Cajun spicy and sweet. They’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene.

Recipe: Baked Cajun Sweet Potato Fries

Swap regular fries for these delicious, and nutritious, potato wedges

These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.

Ingredients

  • 2 sweet potatoes, cut into wedges (about 8 wedges per potato)
  • 1 tablespoon olive oil
  • 2 tablespoons Cajun seasoning

Directions

  1. Preheat oven to 425 F.
  2. In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
  3. Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
  4. Bake for 30 minutes or until crispy and brown on one side.
  5. Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.

Ingredient health benefits

Nutrition information (per serving)

Serving = 1 cup

Calories: 110
Total fat: 5g
Saturated fat: 0.5g
Trans fat: 0g
Protein: 2g
Carbohydrate: 16g
Dietary fiber: 3g
Sugar: 5g
Cholesterol: 0mg
Sodium: 57mg

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DASH stands for “Dietary Approaches to Stop Hypertension.” @ClevelandClinic #hearthealth

Image

DASH stands for “Dietary Approaches to Stop Hypertension.” This eating plan was designed to lower the risk of hypertension (high blood pressure). High blood pressure affects 1 in 3 U.S. adults and is a major risk factor for heart disease. When you follow the DASH diet, you consume higher amounts of potassium — a heart-healthy mineral. You also consume less sodium, which can help lower your blood pressure and improve heart health.

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Does #honey work to soothe a sore throat and cough? Yes, says family medicine physician Elizabeth Rainbolt, MD.@ClevelandClinic

Honey for Your Sore Throat and Cough

The natural at-home remedy can soothe irritation and decrease inflammation

t feels faint at first — there’s a little tickle or scratch at the back of your throat.

Then, it hurts or even burns when you swallow.

Ugh, you’ve got a sore throat, and a cough isn’t far behind.

You’re 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?

Yes, says family medicine physician Elizabeth Rainbolt, MD.

Dr. Rainbolt explains how honey works and when and how to use it.

Honey for a sore throat

It’s common to get a sore throat every now and then. You may have a sore throat due to the following:

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.

“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”

Is it safe for children?

Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.

“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”

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.

“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” 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.

“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”

And can you use both honey and traditional cold medicine?

Yes, says Dr. Rainbolt.

“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.

Is honey safe to use?

Honey can be a helpful tool for those who can’t take traditional cold medications — 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 doesn’t 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 it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s 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.

“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”

The next time your throat starts to tickle, reach for honey and see if it helps.

“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”

Posted on

Recipe: Oats and Honey Bread @ClevelandClinic

A homemade loaf that’s sure to impress and please

Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!

Ingredients

  • 2 teaspoons of olive oil
  • 1 3/4 cups warm unsweetened almond milk (directions below)
  • 2 packets of active dry yeast (or 1 1/2 tablespoons)
  • 3/4 cup quick-cooking oats and additional for garnish
  • 1/3 cup honey
  • 3 tablespoons vegetable oil
  • 2 1/2 teaspoon salt
  • 5 cups (approximately) all-purpose flour, or try a 50/50 white and wheat blend for added flavor
  • 1 large egg

Directions

  1. In a microwave, heat the almond milk for 1 minute and 40 seconds to be very hot. Let sit to reduce temperature to 100 to 110 F.
  2. In a stand mixer or large bowl, add the hot milk. Stir in beaten egg, honey, oil and salt. Add the yeast until fully mixed.
  3. Slowly add in the flour and oats to the large bowl of liquid mixture and mix on low. You should use a bread attachment if using a stand mixer.
  4. Coat another large bowl with oil. Transfer the dough to the bowl and turn it to coat.
  5. Cover with plastic wrap (spray with cooking spray first to keep it from sticking to the dough), then cover with a kitchen towel and let rise at room temperature until doubled in volume, about 1 hour.
  6. Oil two 8 1/2-inch x 4 1/2-inch x 2 1/2-inch loaf pans.
  7. Punch down the dough; shape into two loaves. Place one loaf in each pan. Cover and let rise in a warm, draft-free area until almost doubled in volume, about 20 minutes.
  8. Preheat oven to 350 F.
  9. Sprinkle with additional oats for garnish.
  10. Bake until brown on top and tester inserted into center comes out clean, about 40 minutes. Cool completely.

Ingredient health benefits

  • Olive oil: This cooking oil is as ancient as it is nutritious! Olive oil is loaded with unsaturated fats that help raise your “good” (HDL) cholesterol while lowering your “bad” (LDL) cholesterol. And they’re not the only heart-healthy compounds in town: Polyphenols help lower inflammation that can lead to certain health conditions in the long term, like cancer and heart disease. Olive oil also has fat-soluble vitamins like vitamins D and K for strong bones and muscles and healthy blood cells.
  • Almond milk: A vegan-friendly dairy alternative, almond milk is a good source of vitamin E. This essential vitamin is famous for promoting your skin health, but it protects your eyes and immune system from disease as well. Almond milk is also a lower-calorie option compared to cow’s milk, if that’s something you want to keep an eye on.
  • Oats: When it comes to whole grains, oats just may be the GOAT (grain of all time). They’re packed with digestion-friendly fiber and vitamin B5 (pantothenic acid) to help lower your cholesterol levels, making them a smart choice for your heart. Oats also have magnesium, phosphorus, iron and copper, and they’re high in manganese. These minerals are important for supporting the health of your bones and blood cells. You can also count on vitamin B1 (thiamine) and zinc to keep your immune cells in peak condition.
  • Honey: It’s not just a sweet deal for your taste buds! Honey is full of antioxidants like polyphenols and flavonoids, which help protect your cells from harm. They do this by fighting inflammation and free radicals, tiny particles that damage your cells and contribute to disease if left unchecked.
  • Eggs: They’re easy to add to just about any recipe, but are eggs really all they’re cracked up to be? The answer is yes! Scrambled or sunny side up, eggs are a meat-free complete protein, meaning that they have you covered for all the amino acids you need and can’t make by yourself. They also have lutein, vitamin A, vitamin E and vitamin B12 — all of which are excellent for your eyes and vision! And last but not least, there’s vitamin B9 (folate) for head-to-toe health.

Nutrition information (per serving)

Serving = 2 slices
Each loaf makes about 16 slices

Calories: 100
Protein: 2.2 g
Carbohydrates: 16 g
Fat: 2.2 g (0.7 g saturated fat)
Calcium: 6 mg