Yes, alcohol affects hormones in women by increasing estrogen and cortisol, and decreasing progesterone, which can lead to issues like irregular menstrual cycles, worsened menopause symptoms, and an increased risk for certain health conditions. The liver prioritizes metabolizing alcohol, disrupting the body’s normal hormone regulation, and its effects are seen across all stages of a woman’s life.
Specific hormonal effects
Estrogen: Alcohol can increase estrogen levels by increasing its production or decreasing its breakdown. This is a concern because elevated estrogen is linked to an increased risk of certain cancers, such as breast cancer.
Progesterone: Moderate to heavy drinking can lead to lower progesterone levels, which is particularly relevant for premenopausal women and can disrupt the menstrual cycle and affect fertility.
Cortisol: Alcohol consumption increases cortisol, the body’s primary stress hormone. Chronically high cortisol levels can negatively impact bone growth, digestion, reproduction, and immune function.
Other hormones: Alcohol can also affect other key hormones, such as Anti-müllerian Hormone (AMH), gonadotropins (like FSH and LH), and thyroid hormones, which can impact fertility and other bodily functions.
Effects on reproductive function
Menstrual cycle: Alcohol can cause irregular periods and, in some cases, complete cessation of menses.
Menopause: For menopausal and postmenopausal women, alcohol can worsen symptoms like hot flashes and night sweats and may increase the risk of conditions like osteoporosis and heart disease.
Fertility: Studies show women who drink more than 7 alcoholic drinks per week while undergoing fertility treatment are less likely to achieve pregnancy.
Important considerations
Risk increases with consumption: The more alcohol a woman consumes, the greater the impact on her hormones and overall health.
Short-term vs. long-term: The liver’s priority is processing alcohol, which disrupts hormone regulation. For women who are heavy or long-term drinkers, the long-term effects on hormone levels and associated health risks can be significant.
Seek professional advice: It is important to discuss any concerns about alcohol, hormones, and reproductive health with a healthcare provider.
Some have called bananas “nature’s perfect snack,” and it’s easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.
Are bananas healthy?
“Absolutely,” says registered dietitian Elyse Homan, RD, LD. “They’re full of nutrients and easy on the gut. Very few people have problems digesting bananas.”
So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:
105 calories.
1 gram of protein.
28 grams of carbohydrates.
15 grams of (natural) sugar.
3 grams of fiber.
Less than 1 gram of fat.
Health benefits of eating bananas
From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, they’re easy to digest, reiterates Homan. Here’s a breakdown of banana’s most notable nutritional benefits:
1. Fiber for improved digestion and disease prevention
With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.
You hear “fiber” and probably automatically think of digestion. It’s true — fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.
Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune system’s ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.
Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.
“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says Homan.
4. Potassium for organ health and lower blood pressure
The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, does a lot for your body. It’s essential for the proper function of your:
Heart.
Kidneys.
Muscles.
Nerves.
Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.
Homan says potassium also benefits your vascular system — the network of blood vessels and lymph vessels that run through your body’s tissues and organs — and reduces your risk of:
Heart disease.
Kidney failure.
Stroke.
5. Magnesium for improved blood pressure, blood sugar and more
A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.
Magnesium is involved in many processes in your body, including:
Blood pressure.
Blood sugar levels.
Building proteins.
Maintaining bone.
Muscle function.
Nerve function.
Bananas and resistant starch
Green, or unripe, bananas are high in resistant starch. “Your body can’t digest resistant starch,” notes Homan. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” Prebiotics improve digestive health and can be helpful if you’re experiencing diarrhea.
“I often hear patients say they avoid bananas since they’ve heard the fruit is too high in sugar,” says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.
A small word of warning about unripe bananas: “If you’re not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,” adds Homan.
Another plus of this fruit? In addition to all the health benefits of bananas, they’re less expensive than many other fruits.
Strawberries are an iconic summer fruit — delicious in lemonade, on shortcakes or just straight out of the basket. And it turns out they may be the sweetest way to stay healthy, too. Registered dietitian Bailey Flora, MS, RDN, LD, explains the benefits of strawberries and what nutrients they contain that make strawberries so good for you.
Why are strawberries good for you?
“Strawberries give you a lot of nutritional value for very few calories,” says Flora. “They’re tasty but naturally low in sugar. That’s a combination that’s hard to beat.”
For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount — the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. That’s more vitamin C than you get from an orange, the fruit famous for its vitamin C.
Strawberries are also packed with antioxidants, which protect cells from damage. The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color. The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.
Strawberries also have fiber and several other important vitamins and minerals, including manganese, potassium and folic acid. And strawberries have less natural sugar than other popular fruits such as apples and bananas.
Health benefits of strawberries
Strawberries are a nutrient-rich snack that can:
1. Boosts brain power
As your brain ages, it can lose some of its mental sharpness. But according to research, eating strawberries protects your brain’s processing powers as you get older.
The Nurses’ Health Study measured brain function in more than 16,000 participants over six years. It found that people who ate the most blueberries and strawberries had less cognitive decline — their thinking and processing abilities didn’t weaken as much. They had the brain power of someone up to two and a half years younger.
Researchers believe the protective effects are due to the antioxidants that safeguard cells. Some of the antioxidants in strawberries also reduce systemic inflammation, when your body is in a state of constant inflammation (swelling and irritation). Systemic inflammation is a key factor in the development of Alzheimer’s disease.
2. Strengthens your immune system
Strawberries are a great source of vitamin C (ascorbic acid), which you need to get from food, as your body can’t produce it. In rare cases, people who don’t get enough of this crucial vitamin develop scurvy, a disease that causes bleeding, bruising and anemia.
Vitamin C plays an important role in wound healing. And it may prevent and treat respiratory and systemic infections too. Research shows that vitamin C increases the production of:
T-cells, which remove infected and cancerous cells.
B-cells, which create antibodies so your body can better defend against germs in the future.
Vitamin C is also anti-inflammatory, lowering your stress response triggered by illness or just your busy life. To ward off germs, researchers suggest getting 100 to 200 milligrams (mg) of vitamin C a day — and more when you’re sick. As eating eight medium strawberries gives you 160 mg, it takes just a handful of berries to help keep your immune system in good shape.
“There isn’t enough evidence to say whether vitamin C can prevent colds and the flu,” says Flora. “And it can be more beneficial to choose vitamin-C-rich foods like strawberries over vitamin C supplements, as you get additional health benefits. With strawberries, that includes fiber and other phytonutrients and vitamins that cannot be replicated in a vitamin supplement.”
3. Protects heart health
Flora says that popping a few strawberries in your mouth isn’t just a way to stave off hunger — it’s also a heart-healthy food choice. Research shows that strawberries can help prevent several conditions that can lead to heart disease and stroke, as well as diabetes, which increases the likelihood of heart disease. Eating more strawberries can help you:
Lower cholesterol
In one small study, participants consumed two drinks a day, each made with 25 milligrams of freeze-dried strawberry powder blended with water. That’s about the same as eating 3.5 cups of fresh strawberries a day. After a month, the participants’ total cholesterol was 5% lower.
The cholesterol-lowering results of that study were echoed in another study that gave participants the same amount of freeze-dried strawberry powder. But this time, they consumed the drink for two months. Researchers compared the results to a group that just drank more water. Those who sipped the strawberry drink saw their cholesterol decrease by 10%.
Decrease triglycerides
Triglycerides are fats found in your blood. Having high triglycerides increases your risk of heart disease. And when triglycerides break down, they leave byproducts that trigger inflammation, attracting sticky deposits to blood-vessel walls. That material can clog your arteries (atherosclerosis), explains Flora.
But eating a pound of strawberries a day may reduce triglycerides by 20%. That’s the result of one study, which also found that strawberries reduced total cholesterol by 8%.
4. Reduces inflammation
Widespread internal inflammation contributes to multiple diseases, including heart disease. Lifestyle factors like a poor diet, low physical activity and smoking can lead to inflammation.
Eating more strawberries is a step in the right direction to boost your heart health, says Flora. That’s because the most prevalent antioxidants in strawberries are anthocyanins, known for their anti-inflammatory effects.
5. Helps manage blood sugar
Too much glucose (sugar in your blood) is a risk factor for Type 2 diabetes, making you more likely to develop heart disease, too. If you’re watching your blood sugar levels, strawberries are a good way to satisfy your sweet tooth.
In a Finnish study, people who ate strawberries with a piece of white bread released 26% less insulin compared with eating bread with a cucumber. Participants also ate the bread with other berries, including raspberries and cranberries. Only strawberries weakened the post-meal blood sugar spike.
Strawberries are a great addition to a healthy diet, especially when you eat them on their own — Flora advises laying off the calorie-laden whipped cream, cake or ice cream. (Sorry!) They’re delicious, full of good-for-you nutrients and low in sugar. Try this strawberry smoothie. (Surprise — it’s green!) And for a strawberry treat that’s not too sweet, make these strawberry pretzel squares at your next get-together.FACEBOOKTWITTER
Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections? Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system. “A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.” With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:
1. Vitamin C Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following: Spinach. Kale. Bell peppers. Brussels sprouts. Strawberries. Papaya. Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements
2. Vitamin E Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as: Almonds. Peanuts/peanut butter. Sunflower seeds. Oils such as sunflower, safflower, and soybean oil. Hazelnuts.
3. Vitamin A#
Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: Carrots. Sweet potatoes. Pumpkin. Butternut squash. Cantaloupe. Dark green leafy vegetables.
4. Vitamin D Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include: Salmon. Mackerel. Tuna. Sardines. Vitamin D fortified like milk, orange juice and cereals. In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.
5. Folate/folic acid Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first). Enriched pasta. Enriched bread. Enriched rice.
6. Iron Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in: Red meat (limit to smaller amounts and less often). Chicken. Turkey. Canned sardines. Oysters. Clams. Mussels. Canned light tuna. If you’re a vegetarian, have no fear. You can still find iron in: Beans. Broccoli. Kale. Iron-fortified cereals.
7. Selenium Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: Seafood (tuna, halibut, sardines). Meat and liver. Poultry. Cottage cheese.
8. Zinc Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like. Oysters. Crab. Lean meats and poultry. Baked beans. Yogurt. Chickpeas. Choose frozen when you can’t get fresh Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. “Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.” Facebook Twitter
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?
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.”
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?
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.”
Want to tone your midsection? You can start by standing up to do ab exercises.
Surprised? That’s understandable. After all, most of us think of a few classic on-the-floor exercises when it comes to strengthening our abdominals. Crunches and sit-ups, for instance. Planks, too.
But it turns out, you can get a deeper and more thorough core workout while on your feet, says exercise physiologist Katie Lawton, MEd. Here’s how.
Standing ab exercises
The pursuit of “six-pack abs” explains the devotion to crunches and similar floor exercises. “You completely isolate the rectus abdominis muscles when you lie down and do that motion,” says Lawton. “It’s very targeted.”
That’s great for creating washboard abs. But it doesn’t do much to enhance other muscles in your middle that play an important role in day-to-day movements.
Standing ab exercises, on the other hand, engage a network of muscles within your core that you use all the time, whether it’s picking laundry up off the floor or putting cans on the top shelf in the pantry.
“Think of your core as a chain of muscles that needs to work together to get the job done,” illustrates Lawton. “When you do an ab workout from a standing position, you’re working more of the muscles in that system.”
Strengthening your core can help you:
Improve your balance
Maintain good posture
Protect your back from aches and pains
Better handle day-to-day movements that require bending, lifting and twisting
Incorporate these exercises in a standing abs workout to see those benefits.
1. March
Muscles targeted: Rectus abdominis, transverse abdominis, erector spinae and hip flexors
Start in a standing position with your feet about hip-width apart.
In an exaggerated marching motion, bring your right knee straight up and move it toward your chest until your thigh is parallel to the floor.
Return to a standing position and repeat the motion with your left leg for one set.
Continue for 10 to 15 sets.
Pro tip: Want to make the march more challenging? Then add a “twist” to your motion by moving your right knee toward your left side when you raise it. (Your left knee would go toward your right side.)
2. Overhead side bend
Muscles targeted: External and internal obliques, quadratus lumborum, deltoids and erector spinae
Stand tall with your feet hip-width apart.
Extend your arms up, palms facing each other (as if you’re signaling a touchdown).
Tilt to the right while keeping your torso and arms straight. You’ll feel a stretch on the left side of your body as your waist bends to the right.
Return to the center position and repeat the motion to the left for one set.
Continue for 10 to 15 sets.
Pro tip: “As you bend to each side, focus on engaging your core muscles to work them properly,” advises Lawton. “You’re just going to the side, too. Your torso shouldn’t lean forward at all.”
Begin in an upright position with your feet about hip-width apart.
Kick your right leg out to the side, keeping it straight. Your toes should point forward during the motion as your leg scissors out and back. “Keep the movement smooth and consistent both ways,” instructs Lawton.
Repeat 10 to 15 times and then do the same with your left leg.
Pro tip: Use a chair to steady yourself if balance is an issue. “You always want to make sure these exercises are done in the safest way possible,” emphasizes Lawton.
4. Twists
Muscles targeted: Internal and external obliques, rectus abdominis, transverse abdominis and erector spinae
Stand and plant your feet about shoulder-width apart.
Extend your arms straight out in front of you, parallel to the floor.
Rotate your upper body to the right from your midsection while trying to keep your hips facing forward.
Return to the center. Then, rotate to the left to complete one set.
Repeat 10 times.
Pro tip: Twists should be done in a slow and controlled manner. “You don’t want to be whipping back and forth,” cautions Lawton.
5. Crossover toe touch
Muscles targeted: Internal and external obliques, rectus abdominis, transverse abdominis, erector spinae, hamstrings and glutes
Begin in a standing position with your feet slightly wider than shoulder-width apart.
Extend your arms out to your side, as if forming the letter T.
Rotate your torso to the right while reaching your left hand down to tap your right foot. Most of the movement should be in your core, not your legs.
Return to the T position and repeat the motion in the opposite direction (with your right hand touching your left foot) to complete a full set.
Repeat 10 to 15 times.
Pro tip: Skip this exercise if you sometimes get lightheaded when raising your head and up and down.
6. Wood chop
Muscles targeted: Internal and external obliques, rectus abdominis, transverse abdominis, erector spinae, deltoids and latissimus dorsi
Stand with your feet positioned shoulder-width apart.
Clasp your hands together (as if holding an ax) and bring them up over your head to the right. Your torso will rotate slightly to the right as you twist.
Bring your hands down and to the left in a “chopping” motion that swings across your chest toward your left leg. Rotate your torso to the left as you take the swing. Bend your knees slightly and pivot your feet, too.
Return to the raised position. Take 10 chops.
Repeat with your hands, starting to the left and swinging to the right.
Pro tip: Tailor these exercises to your range of motion. “Move the best you can within the parameters you have,” advises Lawton. “When you start to feel that tension in your muscles, stop there. If it hurts, you’ve gone too far.”
Final thoughts
The simplicity of standing ab exercises just … well, stands out. That’s because the exercises build on natural movements that we do all the time. “That’s a big reason why they’re so effective,” says Lawton.
It’s important to safely progress these exercises as they become easier. Resistance bands, cable machines, medicine balls or free weights are all tools that can help you increase the intensity of the movements.
Dedicating a few minutes a day to these exercises can help you build core strength that supports everything you do, from walking the dog to lifting groceries.
“Standing ab exercises really don’t take a lot of time,” emphasizes Lawton.
Plus, you won’t need to find your floor mat to do them.
Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections? Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system. “A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.” With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:
1. Vitamin C Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following: Spinach. Kale. Bell peppers. Brussels sprouts. Strawberries. Papaya. Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements
2. Vitamin E Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as: Almonds. Peanuts/peanut butter. Sunflower seeds. Oils such as sunflower, safflower, and soybean oil. Hazelnuts.
3. Vitamin A#
Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: Carrots. Sweet potatoes. Pumpkin. Butternut squash. Cantaloupe. Dark green leafy vegetables.
4. Vitamin D Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include: Salmon. Mackerel. Tuna. Sardines. Vitamin D fortified like milk, orange juice and cereals. In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.
5. Folate/folic acid Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first). Enriched pasta. Enriched bread. Enriched rice.
6. Iron Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in: Red meat (limit to smaller amounts and less often). Chicken. Turkey. Canned sardines. Oysters. Clams. Mussels. Canned light tuna. If you’re a vegetarian, have no fear. You can still find iron in: Beans. Broccoli. Kale. Iron-fortified cereals.
7. Selenium Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: Seafood (tuna, halibut, sardines). Meat and liver. Poultry. Cottage cheese.
8. Zinc Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like. Oysters. Crab. Lean meats and poultry. Baked beans. Yogurt. Chickpeas. Choose frozen when you can’t get fresh Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. “Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.” Facebook Twitter
Can eating the rainbow help to reduce inflammation?
11/6/2025 by Tamara Soerense
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Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
“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.”
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.”
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.
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:
Healthaware 