Tag: Health

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Why Avocados Are a Healthy — and Delicious — Addition to Your Diet @ClevelandClinic









Cleveland Clinic

@ClevelandClinic

Avocados are jam-packed with nutrients and vitamins and can make a delicious, nutritious addition to your diet.

Millenials may get flak for being the “avocado toast generation,” but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and they’re jam-packed with vitamins and nutrients.

Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. They’re low in sugar, loaded with fiber and high in monosaturated fats, aka “good” fats. Oh, and did we mention that they taste great and they’re super versatile?!

Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look — plus, how to add them to your regular rotation.

Are avocados good for you?

“Avocados are a great addition to a healthy diet,” Zumpano confirms, “and there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.”

What they have in common: A big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy, pear-shaped package.

Just don’t go overboard. Avocados are packed with nutrients, but they’re also packed with calories. A 50-gram portion — about a third of a medium-sized avocado — has about 75 calories. And an entire large avocado can add upward of 400 calories to your daily diet.

Like most things, Zumpano says, moderation is key. “As long as you’re paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.”

Benefits of avocados

Whether you’re adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, Zumpano says avocados have a lot going for them health-wise.

Here are some of the many nutrients and vitamins packed into just a single avocado:

High in ‘good’ fats

You might’ve heard that avocados are high in fat — and that’s true, but it doesn’t mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka “good” fats.

“Avocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or ‘bad’ cholesterol,” Zumpano says. “Low LDL levels reduce your risk of heart disease and stroke.”

The American Heart Association says most of the fats you eat should be monounsaturated or polyunsaturated, confirming that avocados fit the bill as part of a healthy diet.

You can even swap avocado in for less-healthy fats in your home cooking. Here are some additional ways you can add this smooth, creamy fruit to your diet.

  • Spread avocado on a sandwich in place of mayonnaise.
  • Instead of dunking veggies into dips made with cheese or sour cream, try guacamole.
  • Forego shredded cheese on your salad and add avocado slices instead.
  • In baking recipes, replace butter or oil with mashed avocado, like in these chocolatey avocado brownie bites.

“If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,” Zumpano says.

Lots of vitamins

Let’s talk vitamins: In simple terms, avocados have a lot of them! Here are the vitamins that are most abundant in avocados and what they do for your health:

  • Vitamin K1, or phylloquinone, is important for blood clotting, which helps stop wounds from bleeding. It also plays a role in strengthening your bones. For most adults, the daily recommended amount of vitamin K ranges from 90 to120 micrograms. Half an avocado has about 21 mcg.
  • Vitamin C, aka ascorbic acid, helps keep your immune system healthy. It also plays a role in the health of your tissues, blood vessels, bones and more. Depending on your age and sex, you need anywhere from 75 to 120 milligrams of vitamin C per day; half an avocado has about 10 mg.
  • Vitamin E, or alpha-tocopherol, is a powerful antioxidant that prevents cell damage and helps maintain muscle function. Most adults only need 15 mg of vitamin C per day, and half an avocado will give you about 4 mg of it.
  • Vitamin B6, also known as pyridoxine, helps your body convert food into energy. You only need a small amount of vitamin B6 each day (just 1.2 to 2 mg, depending on your age and sex), but half an avocado has about .25 mg, putting you well on your way to that daily goal.
  • Folateis a B vitamin that’s important for normal cell function and tissue growth. It helps your body form red blood cells and DNA, which is especially critical when you’re pregnant (but still important if you’re not). Half an avocado has about 20% of your daily recommended amount.

Low in sugar

Though most fruits are high in natural sugars, avocados rank very low on the sweetness scale. “A whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,” Zumpano points out. (Psst: It’s important to note that not all sugars are created equal! Fruit is still super-healthy.)

High in fiber

Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.

“Fiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal,” Zumpano states. Most adults need 25 to 35 grams of fiber per day, depending on your age and sex. Half an avocado provides about 7 grams.

Packed with potassium

Surprise! “Avocados actually contain more potassium than bananas,” Zumpano reveals. Half a large avocado provides about 485 mg of potassium, while a whole banana provides about 420 mg. (Most adults need 2,600 to 3,400 mg per day.)

This essential mineral is beneficial for blood pressure control and heart health. Low blood potassium can increase your blood pressure, raise your risk of kidney stones and even pull calcium out of your bones.

Increases your copper intake

Think past pennies: Copper is actually an essential trace mineral that your body needs in order to function correctly. Most Americans don’t get enough of it in their diets, but half an avocado will get you 20% of your daily recommended amount.

“Copper helps your body metabolize iron, and it plays a role in a healthy immune system and nervous system,” Zumpano explains.

Tips for enjoying avocados

“A perfectly ripe avocado is slightly firm but not rock-hard,” Zumpano says. “If it’s not ripe but you can’t wait to eat it, store it in a paper bag on the counter until it gives a little when you squeeze it.”

A ripe-but-not-too-ripe avocado is a time-limited treasure, so dive right in and get creative with your avocado creations, or embrace the millennial method and enjoy some avocado toast.

But if you need to store it for a couple of days, just be sure to keep it in the fridge — not submerged in water, as some TikTokkers recommend. Some people call it a “food hack,” but it can easily lead to foodborne illness.

“You can even freeze avocado slices if you’re worried you won’t use them in time,” Zumpano suggests. “Then, you can easily throw them into a smoothie.”

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Take care of yourself — Reduce stress, rest when possible, hydrate and eat a balanced diet with an extra 500 calories a day @ClevelandClinic

May 28, 2024/Pregnancy & Childbirth

How Long To Breastfeed: What the Guidelines Say and What To Consider

Recommendations encourage breast milk exclusively for baby’s 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 — and yet deeply personal — decisions you’ll face when you become a parent.

You’ll hear things like “breast is best.” As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.

And then you’ll hear the retort, “fed is best.” 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 there’s no right way to do it. And there’s some truth to that.

Because what works for one family may not be feasible for another. But that’s OK.

Breast milk can provide certain benefits that formula can’t mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that you’ve continued providing human milk long after others think you “should.”

No one should feel guilt, shame or otherwise crummy about how they feed their baby. Let’s 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 donor’s), it has its benefits. And the longer, the better, experts recommend.

The American Academy of Pediatrics (AAP) and the World Health Organization (WHO) share these recommendations for breastfeeding duration:

  • Newborn to 6 months: Exclusive human milk.
  • 6 months to 12 months: Mostly human milk while introducing solid foods.
  • 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 baby’s first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.

“These recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,” Dr. Szugye states. “We want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their child’s life.”

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, you’re doing a great thing. And there’s no reason to stop until you and your child are ready.

If it doesn’t work for you, that’s OK, too. Your worth as a parent and your love for your child can’t 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.

“Breastfeeding offers tremendous benefits — from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits don’t go away as your baby ages,” Dr. Szugye shares. “We have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.”

Breastfeeding can offer both you and your baby some big benefits:

Benefits for lactating parentsBenefits 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.

“There are a lot of immunologic factors and components to human milk,” Dr. Szugye says. “One big advantage to human milk is that you pass antibodies to the baby. So, if you’re 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, it’s less severe. It’s almost like a built-in immunity.”

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 don’t. 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.

“Many people notice their supply drop and mistakenly assume it won’t return,” Dr. Szugye notes. “But if you want to continue to breastfeed, there are options that could help.”

If a supply boost is in order, you can try:

  • Nursing more often — Add sessions as long as your child will nurse. If you’re away from them during the day, try early evenings, mornings or weekends.
  • Pumping strategies — An extra session or several short “power pumping” 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 — Easy-to-learn techniques can improve drainage when nursing or pumping.
  • Take care of yourself — Reduce stress, rest when possible, hydrate and eat a balanced diet with an extra 500 calories a day to support breastfeeding.

Not an ‘all-or-nothing’

If two or more years of breastfeeding seems daunting, remember that you have options.

For starters, giving your child human milk doesn’t always mean latching them to your breast and nursing. That’s 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 don’t 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 it’s stored and made available for purchase.

“Reach out to your pediatrician or women’s healthcare provider if you’re interested in obtaining donor milk. You may need a prescription from a healthcare provider,” Dr. Szugye suggests.

Remember, too, that any amount of human milk can be a benefit. If keeping up with your baby’s 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 — and not burning yourself out in the process.

“It’s not an all-or-nothing thing,” Dr. Szugye reassures. “Any amount of human milk you can give is a benefit. If it doesn’t work for you to constantly supply human milk, that’s OK. We’re all just doing our best.”

If breastfeeding is going well for both you and your child, there’s no reason to give it up until you’re both ready to.

Feeding a baby is tough work, no matter how you do it. And chances are, you’re doing a fantastic job.

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Alcohol heightens the risk of dehydration @ClevelandClinic #sugarysweeteners






Cleveland Clinic

@ClevelandClinic
·


What to know before grabbing an ice-cold beer to beat the heat:

It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.

While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.

To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.

The biggest danger: dehydration

Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.

Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.

One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liquor – heightens that dehydration risk even further.

Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”

Liquor versus beer: Is one worse than the other in the heat?

Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.

“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”

According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.

One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system. 

Beware a false sense of hydration

Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.

Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”

Sugar, the hidden villain

All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.

There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.

How to counter dehydration: water, water, water

So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”

She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.

“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”

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Are your kids interested in sports or just want to feel stronger? @MayoClinic #physicalactivity

Are your kids interested in sports or just want to feel stronger? Strength training can be safe and beneficial for children when it is done the right way. Light weights, proper form and age appropriate guidance matter. Curious about when kids can start and how to keep it safe?

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Strength training: OK for kids?

Strength training offers kids many benefits, but there are important warnings to keep in mind. Here’s what you need to know about youth strength training.By Mayo Clinic Staff

Strength training for kids? Great idea! Done right, it offers many benefits to young athletes. Strength training is good even for kids who just want to look and feel better. In fact, strength training might put your child on a lifetime path to better health and fitness.

Strength training, not weightlifting

Don’t confuse strength training with weightlifting, bodybuilding or powerlifting. Trying to build big muscles can put too much strain on young muscles, tendons and areas of cartilage that haven’t yet turned to bone, called growth plates. Also, being more focused on lifting large amounts of weight than on form can make strength training riskier.

For kids, light weights and controlled movements are best. Using good form and being safe are most important.

Children can do many strength training exercises using their own body weight or resistance tubing. Free weights, machine weights and medicine balls are other options. But keep in mind that some equipment designed for adults might be too large for many children.

What can kids get out of strength training?

Done right, strength training can:

  • Increase children’s muscle strength.
  • Help protect children’s muscles and joints from sports injuries.
  • Help children do better in nearly any sport.
  • Teach children proper form.

Keep in mind that strength training isn’t only for athletes. Even for children who don’t want to play sports, strength training can:

  • Strengthen bones.
  • Help promote healthy blood pressure and cholesterol levels.
  • Help maintain a healthy weight.
  • Help kids feel good about themselves.
  • Increase physical activity overall.

When can a child begin strength training?

During childhood, being active improves kids’ body awareness and control and their balance. Strength training can become a part of a fitness plan as early as age 7 or 8.

Younger children who start sports activities such as baseball or soccer also might benefit from strength training. To strength train, children should be able to follow directions and practice proper form.

The Department of Health and Human Services says that school-age children should get 60 minutes or more of daily activity. As part of this activity, muscle- and bone-strengthening exercises are suggested at least three days a week.

For children who have an interest in strength training, remind them that strength training is meant to increase muscle strength and endurance. Increasing muscle size, also called bulking up, is something else.

You might also check with your child’s healthcare professional for the OK to begin a strength training program. Be sure to check with your child’s healthcare professional if your child has a known or suspected health problem, such as a heart condition, high blood pressure or seizures.

What’s the best way to start a strength training program for kids?

A child’s strength training program isn’t just a scaled-down version of an adult program. Here are some things you can do to help your child train safely:

  • Talk with a professional. Start with a coach or personal trainer who has worked with youth to strength train. The coach or trainer can create a safe strength training program that works based on your child’s age, size, skills and sports interests. Or enroll your child in a strength training class for kids.
  • Keep watch. Don’t let your child strength train alone. It’s important to have an adult who knows how to strength train oversee your child’s program.
  • Keep it fun. Help your child vary the routine to prevent boredom.

Urge your child to:

  • Warm up and cool down. Your child should begin each strength training session with 5 to 10 minutes of light aerobic activity. This could be walking, jogging in place or jumping rope. This warms the muscles and prepares them for harder activity. Each strength training session should be followed with 10 to 15 minutes of light aerobic activity and gentle stretching. This helps keep blood flowing to the muscles during recovery.
  • Keep it light. Kids can safely lift light adult-size weights. Children can try to do one or two sets of 8 to 12 repetitions with good form. If they can’t do 10 repetitions, the weight might be too heavy.
  • Focus on good form. Form and technique are more important than the amount of weight your child lifts. Children can increase the resistance or number of repetitions little by little as they build strength.
  • Rest between workouts. Make sure your child rests at least one full day between exercising each major muscle group. Major muscle groups are the legs, hips, back, abdomen, chest, shoulders and arms.

Results won’t come overnight. But in time, your child will have more muscle strength and be able to work the muscles harder

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Biking is a good way to get your blood flowing..😍😃@ClevelandClinic #hearthealth

Screenshot_2020-07-27 #biking hashtag on Instagram • Photos and Videos

Cleveland Clinic
@ClevelandClinic

 

You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.

If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.

But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.

Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.

Q: How does breaking a sweat boost immunity?

A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.

Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.

Q: How much exercise do you need?

A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.

Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.

Q: What types of exercise are most helpful?

A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.

Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.

Q: Can too much exercise set your immune system back?

A: Yes, though, the level to which it can slow your system down is still up for debate.

Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.

This problem usually affects elite athletes, such as marathon runners, most.

On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.

Q: Can exercise make an illness worse?

A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.

If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.

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Recipe: Berry Smoothie Bowl @ClevelandClinic

Recipe: Berry Smoothie Bowl

A creamy smoothie with crunchy toppings — 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

  1. Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
  2. 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 can’t 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 there’s 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.
  • Almonds: This nut may seem ordinary, but its benefits certainly aren’t. Almonds are rich in calcium and unsaturated fats that raise your “good” (HDL) cholesterol. Your brain will also thank you for the flavonoids and vitamin E.
  • 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 they’re in your stomach juices, which can be helpful if you’re 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 that’s 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 wouldn’t 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

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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

It 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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High temperature,infections widespread at this time of year @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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Running is great exercise. A dietitian talks about what runners should eat ― and when ― for optimal nutrition and performance. @HopkinsMedicine

If you run regularly, whether it’s an easy jog around the block to stay fit or an intense training regimen to prepare for a marathon, you need proper nutrition.

Here are some tips to help keep runners well-nourished and ready to win.

Foods for Runners and Joggers

A good diet can boost your physical health and help you meet your fitness goals. Make sure your meals emphasize the following basic components:

  • Fruit and vegetables for vitamins, minerals and antioxidants
  • Lean protein such as fish, poultry, beans, lentils and tofu
  • Healthy fats such as olive oil, avocado and nuts
  • Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal

Individuals may have different optimal balances, but in general, people who include running or jogging as part of their fitness regimen should get 60% to 70% of their calories from carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of their remaining calories.

Don’t skimp on carbohydrates

Although low carbohydrate diets are popular go-to’s for people wanting to lose weight, they’re not ideal for distance runners, who thrive on carbohydrates for endurance.

That is why very low carbohydrate diets, such as the ketogenic diet, plus running is not a good idea. Experts do not recommend keto to runners unless they have been told by their doctor that this a medically safe option for them and they are being monitored while in ketosis.

Distance runners need more carbs than people who aren’t training. Undereating carbohydrates can be hard on your body and affect your recovery after your run.

Here’s why: Running uses both glucose in the blood and your stores of glycogen. Glucose is the form of sugar that circulates in the bloodstream, and glycogen is the sugar stored in your liver and muscles that acts as the primary fuel for endurance exercise.

Eating plenty of carbs helps ensure that these energy stores are ready to support your training. When those stores get too low, runners are more likely to run out of energy and “burn out” or “hit a wall” while training.

Running Diet — Vitamins and Minerals

Running changes your body and your nutritional needs. Often when people start a running regimen, they are trying to lose weight or get in shape quickly, and they don’t realize they need to adjust their diet.

Especially in women runners, dietitians report seeing a tendency to overdo the running while not eating enough, and this can have an effect on health if they do not adequately replenish lost vitamins and minerals in their diet.

For women in particular, calcium and vitamin D are essential for bone health to avoid loss of bone mineral density and the risk of stress fractures.

For more vitamin D, include these foods in your meals:

  • Vitamin D-fortified dairy and almond, soy or rice based beverages
  • Eggs
  • Cereal fortified with vitamin D
  • Tuna
  • Salmon

For more calcium, try:

  • Yogurt and cheese
  • Tofu
  • Edamame
  • Almonds
  • Canned fish with bones (such as sardines)

Iron deficiency can affect women and even have an impact on their running performance. Menstruation puts people at higher risk of iron deficiency, and if iron isn’t replenished in the diet, decreases in hemoglobin can occur and bring on anemia. Hemoglobin is what carries oxygen throughout the body, including the muscles, so if there is a deficit, the muscles may feel the effect of insufficient oxygen during exercise.

Iron-rich foods include:

  • Poultry and other meat
  • Legumes, such as peas and beans
  • Dark, leafy green vegetables such as kale
  • Dried fruits and raisins
  • Iron-fortified breads and cereals

Dietitians recommend eating eating iron rich foods in combination with foods high in vitamin C, such as citrus, bell peppers or berries, since vitamin C helps increase the body’s absorption of iron.

What to Eat Before Running ― and When

The best time to eat a full meal is about two to three hours before you hit the road, track or trail. Have a good source of carbs paired with protein, making sure the meal focuses on a healthy carb source.

If it’s been more than three to four hours since you’ve eaten, a carbohydrate-rich snack a half-hour before running can ensure you have adequate glucose available before you head out. Directly before a run, it’s best to stick with easy-to-digest carbohydrates to avoid gastrointestinal [GI] distress such as cramping or diarrhea.

Try these:

  • Bananas
  • Applesauce
  • Crackers, pretzels or cereal
  • White bread
  • Potatoes

Glucose Boosters for Long Distance Runners

If you are training for a marathon or distance event and are going to be out for over an hour, you will want to bring some fuel with you. Energy drinks, gel tubes and other sources of quick blood-glucose boosters are available, but you can also use something as simple as fruit snacks.

Try practicing with these items as you train so you can pick the formulas that are best for you, and you can work on accessing and ingesting them smoothly without breaking stride.

What foods should runners avoid?

Before a run or the night before a big race, Eidel recommends going easy on:

  • Spicy foods or foods overly high in fat, which can cause GI upset
  • Foods that are very high in fiber, which can cause gas and cramping
  • Caffeine ― Although it is tempting to grab a caffeine boost right before a run, runners should remember that for some people, caffeine can stimulate the GI tract, which can result in diarrhea or the need for an emergency bathroom break

Does carb-loading work?

It might. Carb loading is the practice of eating a lot of carbohydrates ― particularly those that are easily absorbed, such as white bread, pasta and rice ― for 24 to 48 hours before a big race or distance run, to shore up your body’s stores of glycogen and lessen the risk of burnout before finishing the event.

Some studies show carb loading is beneficial for people preparing for a race, but it’s important to make sure during that time you’re also allowing your body to rest and giving it time to store what you are ingesting. The number of carbohydrate grams will be differ from person to person, but in general, evidence shows carb loading can be beneficial prior to a distance event.

In contrast, casual runners likely do not need to carb load. Ensuring that their day-to-day diets include extra carbohydrates can be sufficient.

What to Eat After a Run

It’s common for people not to feel hungry after a run, but a snack or light meal of complex carbohydrates and protein within the first hour after running can help replenish glycogen stores and to support recovery and rebuild stressed muscles. For example:

  • Peanut butter and banana
  • Egg on toast
  • Sandwich with deli meat
  • Pasta with meat or plant-based protein
  • Veggie burger on a bun
  • Protein shake or smoothie

Running to Lose Weight

If you’re interested in running as part of a weight loss plan, getting adequate nutrition is a must. Even casual running or jogging burns calories and can be hard on the body. Runners can become undernourished at first because they don’t understand how much energy they’re burning when they run and what they need to properly recover.

Eating enough is also essential to building muscles, which can aid in fat burning ― a plus for people working on achieving or maintaining a healthy weight.

For optimal weight loss, your plan should not rely on running alone but also include strength training and proper nutrition.

Listen to your body

If you run regularly, you should pay attention to the effects of what you eat and when, especially on running performance. Learning what works best for you can take some time and a little trial and error, but it is worth it, since running, jogging and other regular aerobic exercise offers so many health advantages.

Always feel free to consult a dietitian or doctor, and listen to your body if you’re not keeping up with your training goals.