A creamy smoothie with crunchy toppings â in a bowl!
Ingredients
Smoothie base
1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional
Toppings
1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds
Directions
Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.
Ingredient health benefits
Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but canât 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 thereâs so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when theyâre in your stomach juices, which can be helpful if youâre 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 thatâs 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 wouldnât 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
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 â your internal defenses against infection â 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 wonât 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 donât 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 youâre 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 âneck check.â 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.
What Does Alcohol Do to Your Body? 9 Ways Alcohol Affects Your Health
Alcohol affects your whole body, from your liver and immune system to your brain and mental health
You probably already know that excessive drinking can affect you in more ways than one.
There are the empty calories that can lead to weight gain. Thereâs the potential for injury and regrettable choices. And donât forget about the hangovers of course.
Heavy drinking can also lead to a host of health concerns, like brain damage, heart disease, cirrhosis of the liver and even certain kinds of cancer.
And thatâs on top of the toll that alcohol use can take on relationships, not to mention the potential for financial strain and legal troubles.
But even moderate alcohol use changes the way your body functions.
We talked with hepatologist Shreya Sengupta, MD, about how alcohol use affects your body and your emotional health.
âSome people think of the effects of alcohol as only something to be worried about if youâre living with alcohol use disorder, which was formerly called alcoholism,â Dr. Sengupta says.
âBut when you consider how alcohol is metabolized and used by your body, we can start to see that even moderate and social drinking affects our health to some degree.â
Dr. Sengupta shares some of the not-so-obvious effects that alcohol has on your body.
Liver
Your liver detoxifies and removes alcohol from your blood through a process known as oxidation. When your liver finishes that process, alcohol gets turned into water and carbon dioxide.
But when you ingest too much alcohol for your liver to process in a timely manner, a buildup of toxic substances begins to take a toll on your liver.
If alcohol continues to accumulate in your system, it can destroy cells and, eventually, damage your organs.
âWhen your liver is overwhelmed by oxidizing alcohol, it generates molecules that inhibit fat oxidation,â Dr. Sengupta explains. âThe fats build up. Over time, it can lead to a condition known as steatotic liver disease.â
Steatotic liver disease used to go by the name fatty liver disease.
Steatotic liver disease develops in about 90% of people who drink more than 1.5 to 2 ounces of alcohol per day. Thatâs about one shot glass worth.
With continued alcohol use, steatotic liver disease can lead to liver fibrosis. Eventually, you can develop permanent and irreversible scarring in your liver, which is called cirrhosis.
âThe good news is that earlier stages of steatotic liver disease are usually completely reversible in about four to six weeks if you abstain from drinking alcohol,â Dr. Sengupta assures.
Cirrhosis, on the other hand, is irreversible and can lead to liver failure and liver cancer, even if you abstain from alcohol.
Metabolism
You probably are keenly aware of the so-called âbeer belly.â Thatâs shorthand for a round midsection that some people associate with drinking too much beer.
In reality, thereâs no evidence that drinking beer (or your alcoholic beverages of choice) actually contributes to belly fat.
But thereâs plenty of research to back up the notion that alcohol does lead to weight gain in general. Even for people who arenât particularly heavy drinkers.
âDrinking gives your body work to do that keeps it from going about its other processes,â Dr. Sengupta notes. âAlcohol distracts your system from its regularly scheduled duties, including things like metabolizing carbohydrates and fats.â
Once you take a drink, your body makes metabolizing alcohol a priority â above processing anything else.
Thatâs because your body already has processes in place that allow it to store excess proteins, carbohydrates and fats. But there isnât a storage tank for alcohol. So, your system prioritizes getting rid of alcohol before it can turn its attention to its other work.
That allows excess calories from the foods you eat to sit around, leading to weight gain.
Gut health
Your gut microbiome is a hotbed of bacteria that help keep your digestive system happy and healthy. The trillions of microbes in your colon and large and small intestines are critical to proper digestion. They also help fend off inflammation and support healthy metabolism.
When you drink too much alcohol, it can throw off the balance of good and bad bacteria in your gut.
âAlcohol can kill the good bacteria that live in your gut, allowing bad bacteria to grow unchecked,â Dr. Sengupta explains. âThat can lead to problems with digestion, inflammation and even organ damage.â
Having a glass of wine with dinner or a beer at a party here and there isnât going to destroy your gut. But even low amounts of daily drinking and prolonged and heavy use of alcohol can lead to significant problems for your digestive system.
There are a few studies that associate red wine with improved heart health in lab tests. But no research proves that red wine causes any improvements in heart health in people.
âThe reality is that alcohol causes more health troubles than it could ever help,â Dr. Sengupta reinforces. âAnd that goes for your heart, as well as the rest of your body.â
Pancreas
Your pancreas helps your body digest food and manage your blood sugar. Drinking alcohol changes how your pancreas works.
âYour pancreas secretes fluids. Alcohol use can thicken those fluids, which can clog the ducts that those fluids flow out of,â Dr. Sengupta explains.
Like a clog in a drain, those thickened fluids can jam up your ducts. That can lead to pancreatitis, which is inflammation of the pancreas.
Pancreatitis can be a short-term (acute) condition that clears up in a few days. But prolonged alcohol abuse can lead to chronic (long-term) pancreatitis, which can be severe.
Your body breaks alcohol down into a chemical called acetaldehyde, which damages your DNA. Damaged DNA can cause a cell to grow out of control, which results in cancerous tumors.
Alcohol use has been shown to raise your risk for several kinds of cancer. That includes cancers of the:
Mouth.
Esophagus.
Throat.
Liver.
Breast.
Colon and rectum.
Immune system
If you drink every day, or almost every day, you might notice that you catch colds, flu or other illnesses more frequently than people who donât drink. Thatâs because alcohol can weaken your immune system and make your body more susceptible to infection.
âWe see lower levels of a specific kind of white blood cells called lymphocytes in people who drink heavily for long periods of time,â Dr. Sengupta reports. âThat can leave them more vulnerable to infectious diseases.â
Brain
The morning after a night of over-imbibing can cause some temporary effects on your brain. Things like trouble concentration, slow reflexes and sensitivity to bright lights and loud sounds are standard signs of a hangover, and evidence of alcoholâs effects on your brain.
Long-term alcohol use can change your brainâs wiring in much more significant ways. Ways that your standard hangover cures wonât even begin to touch.
âExcessive alcohol consumption can cause nerve damage and irreversible forms of dementia,â Dr. Sengupta warns.
Mental health
Alcohol is a depressant. And prolonged alcohol use can lead to mental health conditions like anxiety and depression. Chronic misuse can also lead to paranoia and hallucinations.
Even drinking a little too much (binge drinking) on occasion can set off a chain reaction that affects your well-being. Lowered inhibitions can lead to poor choices with lasting repercussions â like the end of a relationship, an accident or legal woes. Each of those consequences can cause turmoil that can negatively affect your long-term emotional health.
âAlcohol tends to cause more problems than it solves for a lot of people,â Dr. Sengupta emphasizes. âIf drinking is affecting your health, your relationships, your work, your finances, itâs time to make some serious changes.â
If you need more guidance to quit drinking, the Substance Abuse and Mental Health Services Administration (SAMHSA) offers a hotline, 24/7, 365 days a year. Call 1.800.662.HELP (4357).
Alcoholics Anonymous is available almost everywhere and provides a place to openly and nonjudgmentally discuss alcohol issues with others who have alcohol use disorder.
This transitional and restorative yoga pose provides a full-body stretch
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
From beginnerâs yoga to more advanced practices, downward dog is one of the most popular posesâŠwith a few common misconceptions.
Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended â which increases your risk of injury.
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
What is downward dog?
Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. Itâs often used as a transition between movements, like sun salutations. Itâs also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.
You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.
How to properly do downward facing dog
Facing dog pose wonât usually be your first movement when doing yoga. Before trying it, itâs best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.
Once youâre warmed up and ready to go, follow these steps:
Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
Spreading your fingers wide, press down into your hands and tuck your toes (almost like youâre using them to grip the floor beneath you).
As you exhale, bring your hips up and back, as if thereâs a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to âpushâ the ground away from you and keep your arms active.
Keep your legs straight and, if itâs comfortable for you to do so, try to drop your heels down to the floor.
Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
When youâre done, exhale and move into your next pose or slowly lower yourself to the floor to enter childâs pose.
âDownward facing dog isnât about keeping your heels on the ground or holding it for long periods of time,â clarifies Lorring. âItâs really about making sure youâre going to a place thatâs comfortable for you, so you can adjust your body as often as you need in this pose.â
Facing dog pose variations
If you have a hard time getting down on your hands and knees, try this wall variation:
Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.
For a more challenging stretch that deeply engages your hips and hamstrings:
While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.
Downward dog benefits
Downward facing dog provides a full body stretch, while also strengthening and working your:
Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when youâre in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:
âFacing dog pose tries to improve flexibility but also builds the strength to control that flexibility,â says Lorring. âIf youâre feeling excessive stress to a certain part of your body, then youâre probably holding the pose for too long or youâre trying to go into a range that youâre not ready for. We can help you get there.â
The natural at-home remedy can soothe irritation and decrease inflammation
It feels faint at first â thereâs a little tickle or scratch at the back of your throat.
Then, it hurts or even burns when you swallow.
Ugh, youâve got a sore throat, and a cough isnât far behind.
Youâre 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.
âResearch shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,â explains Dr. Rainbolt. âAnother study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether itâs a wet or dry cough.â
Is it safe for children?
Giving honey to a child under 1-year-old isnât recommended, warns Dr. Rainbolt.
âThereâs concern for an infant botulism, a serious illness thatâs caused by Clostridium botulinum,â she continues. âWhile itâs a rare occurrence, honey can contain spores that cause botulism. It attacks the bodyâs nervous system and children under one are more vulnerable.â
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.
âYou can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,â 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.
âIf youâre concerned about your sugar intake, then I recommend using honey more sparingly,â she says. âI would just use it at night to give you some relief before you go to bed.â
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
âIf it seems like the honey isnât helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,â she notes.
Is honey safe to use?
Honey can be a helpful tool for those who canât take traditional cold medications â 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 doesnât 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 itâs been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honeyâs 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.
âThereâs a thought that if you use local honey, you are exposed to some of the areaâs natural allergens in a positive way,â she explains. âThe idea is that it will help with allergies you have.â
The next time your throat starts to tickle, reach for honey and see if it helps.
âThink of honey as a first line of defense for those over 1 year old,â says Dr. Rainbolt. âHoney is something that pretty much everyone can try. And itâs been shown to work as well as some cough suppressant medications. Itâs a nice alternative.â
What to know before grabbing an ice-cold beer to beat the heat:
Itâs a warm summer day and youâre 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, thereâs good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when youâve 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 youâre outside in the heat for prolonged periods â like at the beach or picnic â youâre 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 itâs a recipe for dehydration disaster.
One thing Zumprano points out, too, is that caffeine â whether via coffee, soda or as a mixer for liquor â heightens that dehydration risk even further.
Dehydration can also compound certain aspects of intoxication, she notes. âAltered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.â
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.
âIf youâre 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,â she says. âBut if youâre drinking whatâs considered an alcoholic drink equivalent, thereâs not much of a difference because your alcohol intake is the same.â
According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a âstandard drink,â 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. âIf youâre drinking a lot of beer or alcoholic seltzer, it can feel like youâre drinking a lot of liquid and staying hydrated, but the alcohol offsets that because itâs the dehydrating factor,â she points out.
Not that drinking mixed drinks is any better, according to Zumpano. âIf youâre drinking a sugary, sweet mixed drink, you run into the same thing. It feels like youâre staying hydrated because they go down so much smoother than drinking spirits on the rocks. But itâs the same effect as with beer: The alcohol is still dehydrating you unless youâre also drinking enough water.â
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 â as many as 400 to 500 calories in some mixed drinks and craft beers â and they can come loaded with carbs.
Thereâs more, though. âIf youâre drinking high sugar, high caloric intake beverages and youâre drinking a lot of them, they can be very filling,â Zumpano says. If youâre 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 youâre sipping your favorite boozy beverage by the pool? âTo counteract the dehydration risk of alcohol,â Zumpano says, âdrink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.â
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.
âItâs also important to know what your trigger for over-consumption is,â she adds. âIf youâre 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.â
The natural at-home remedy can soothe irritation and decrease inflammation
It feels faint at first â thereâs a little tickle or scratch at the back of your throat.
Then, it hurts or even burns when you swallow.
Ugh, youâve got a sore throat, and a cough isnât far behind.
Youâre 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.
âResearch shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,â explains Dr. Rainbolt. âAnother study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether itâs a wet or dry cough.â
Is it safe for children?
Giving honey to a child under 1-year-old isnât recommended, warns Dr. Rainbolt.
âThereâs concern for an infant botulism, a serious illness thatâs caused by Clostridium botulinum,â she continues. âWhile itâs a rare occurrence, honey can contain spores that cause botulism. It attacks the bodyâs nervous system and children under one are more vulnerable.â
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.
âYou can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,â 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.
âIf youâre concerned about your sugar intake, then I recommend using honey more sparingly,â she says. âI would just use it at night to give you some relief before you go to bed.â
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
âIf it seems like the honey isnât helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,â she notes.
Is honey safe to use?
Honey can be a helpful tool for those who canât take traditional cold medications â 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 doesnât 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 itâs been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honeyâs 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.
âThereâs a thought that if you use local honey, you are exposed to some of the areaâs natural allergens in a positive way,â she explains. âThe idea is that it will help with allergies you have.â
The next time your throat starts to tickle, reach for honey and see if it helps.
âThink of honey as a first line of defense for those over 1 year old,â says Dr. Rainbolt. âHoney is something that pretty much everyone can try. And itâs been shown to work as well as some cough suppressant medications. Itâs a nice alternative.â
Here’s a medical news story that combines a common habit (drinking coffee) with a common skin condition (rosacea) â and it even has a happy ending.
What is rosacea?
Rosacea is probably something you’ve seen plenty of times and didn’t know what it was â or perhaps you have it yourself. It’s that pink or red discoloration on the cheeks some people have, especially fair-haired women. Sometimes there are small bumps that may look a bit like acne. If you look closely (after asking nicely for permission, of course), you’ll see tiny blood vessels just under the surface of the skin. In more severe cases it may involve the chin, forehead, nose, ears, and other skin surfaces. It may affect the eyes, eyelids, and cause thickening of the skin over the nose.
We don’t know what causes rosacea. However, there are theories that it may be, at least in part, a genetic condition, as it can run in families. Because the immune system seems to be involved in the inflammation of rosacea, and because other autoimmune conditions (such as type 1 diabetes and multiple sclerosis) may accompany rosacea, abnormal immune function may play a role. Medications (such as topical anti-inflammatory drugs) and antibiotics can reduce redness and inflammation but there is no cure. Many people seem to be able to reduce signs of rosacea by modifying their diet to avoid foods that trigger it.
Rosacea affects more than 14 million people in the US, including some celebrities, such as Bill Clinton and the late Diana, Princess of Wales. And while it’s not dangerous, it can have a significant cosmetic impact. Caffeine, sun exposure, spicy foods, and hormonal factors are thought to be able to trigger rosacea’s development or make it worse once present. Yet, a new study challenges the connection between caffeine and rosacea.
More coffee, less rosacea?
A recent study analyzed health data from surveys provided to nearly 83,000 women over more than a decade and found that:
Those drinking four or more cups of coffee per day were significantly less likely to report a diagnosis of rosacea than those who drank little or no coffee.
Those drinking less than four cups of coffee each day were also less likely to have rosacea, though the protective effect was smaller.
Consumption of decaffeinated coffee was not linked to a lower incidence of rosacea.
Caffeine intake from other foods or beverages (such as chocolate or tea) had no impact on the likelihood of developing rosacea.
Why is this important?
These results of this study are more than just interesting observations. If other research can confirm the findings, it could lead to a better understanding of why rosacea develops in some people and not in others. Because inflammation driven by the immune system is thought to play an important role in rosacea, insights into the development of this disease could extend to advances in other autoimmune disorders. Finally, many people with rosacea (or a family history of the disease) who like coffee may avoid it because of the widespread notion that coffee will make it worse. The findings of this study suggest that’s not true.
There are always caveats
As with all research of this type, there are limitations to consider. For example, this study
only included women, most of whom were white â we’ll need additional studies of men and other ethnic groups to know if the findings extend widely.
relied on health surveys and study participants’ memories regarding past diagnoses and diet; such survey data may not always be accurate.
found a link between higher coffee consumption with lower risk of rosacea, but it cannot determine whether coffee consumption actually caused a reduction in rosacea.
The bottom line
Coffee is one of the mostly widely consumed beverages on the planet, and it’s also among the most widely studied. While it can cause problems for some people (such as heartburn, tremor, or palpitations), it’s a source of pleasure and enjoyment for millions. In addition, coffee has been linked with a number of health benefits, ranging from reductions in type 2 diabetes and liver cancer to greater longevity. From this latest research, it appears that you can add the possible prevention of rosacea to the list.
About the Author
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. ⊠See Full Bio
Here’s a medical news story that combines a common habit (drinking coffee) with a common skin condition (rosacea) â and it even has a happy ending.
What is rosacea?
Rosacea is probably something you’ve seen plenty of times and didn’t know what it was â or perhaps you have it yourself. It’s that pink or red discoloration on the cheeks some people have, especially fair-haired women. Sometimes there are small bumps that may look a bit like acne. If you look closely (after asking nicely for permission, of course), you’ll see tiny blood vessels just under the surface of the skin. In more severe cases it may involve the chin, forehead, nose, ears, and other skin surfaces. It may affect the eyes, eyelids, and cause thickening of the skin over the nose.
We don’t know what causes rosacea. However, there are theories that it may be, at least in part, a genetic condition, as it can run in families. Because the immune system seems to be involved in the inflammation of rosacea, and because other autoimmune conditions (such as type 1 diabetes and multiple sclerosis) may accompany rosacea, abnormal immune function may play a role. Medications (such as topical anti-inflammatory drugs) and antibiotics can reduce redness and inflammation but there is no cure. Many people seem to be able to reduce signs of rosacea by modifying their diet to avoid foods that trigger it.
Rosacea affects more than 14 million people in the US, including some celebrities, such as Bill Clinton and the late Diana, Princess of Wales. And while it’s not dangerous, it can have a significant cosmetic impact. Caffeine, sun exposure, spicy foods, and hormonal factors are thought to be able to trigger rosacea’s development or make it worse once present. Yet, a new study challenges the connection between caffeine and rosacea.
More coffee, less rosacea?
A recent study analyzed health data from surveys provided to nearly 83,000 women over more than a decade and found that:
Those drinking four or more cups of coffee per day were significantly less likely to report a diagnosis of rosacea than those who drank little or no coffee.
Those drinking less than four cups of coffee each day were also less likely to have rosacea, though the protective effect was smaller.
Consumption of decaffeinated coffee was not linked to a lower incidence of rosacea.
Caffeine intake from other foods or beverages (such as chocolate or tea) had no impact on the likelihood of developing rosacea.
Why is this important?
These results of this study are more than just interesting observations. If other research can confirm the findings, it could lead to a better understanding of why rosacea develops in some people and not in others. Because inflammation driven by the immune system is thought to play an important role in rosacea, insights into the development of this disease could extend to advances in other autoimmune disorders. Finally, many people with rosacea (or a family history of the disease) who like coffee may avoid it because of the widespread notion that coffee will make it worse. The findings of this study suggest that’s not true.
There are always caveats
As with all research of this type, there are limitations to consider. For example, this study
only included women, most of whom were white â we’ll need additional studies of men and other ethnic groups to know if the findings extend widely.
relied on health surveys and study participants’ memories regarding past diagnoses and diet; such survey data may not always be accurate.
found a link between higher coffee consumption with lower risk of rosacea, but it cannot determine whether coffee consumption actually caused a reduction in rosacea.
The bottom line
Coffee is one of the mostly widely consumed beverages on the planet, and it’s also among the most widely studied. While it can cause problems for some people (such as heartburn, tremor, or palpitations), it’s a source of pleasure and enjoyment for millions. In addition, coffee has been linked with a number of health benefits, ranging from reductions in type 2 diabetes and liver cancer to greater longevity. From this latest research, it appears that you can add the possible prevention of rosacea to the list.
About the Author
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. ⊠See Full Bio
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 âavocado toast generation,â but honestly, they may be onto something! Avocados are as nutritious as they are delicious, and theyâre jam-packed with vitamins and nutrients.
Avocados include vitamins C, E, K1, B6 and folate, plus essential minerals like potassium and copper. Theyâre low in sugar, loaded with fiber and high in monosaturated fats, aka âgoodâ fats. Oh, and did we mention that they taste great and theyâre super versatile?!
Registered dietitian Julia Zumpano, RD, LD, shares a few more good reasons to give these wrinkly green fruits a second look â plus, how to add them to your regular rotation.
Are avocados good for you?
âAvocados are a great addition to a healthy diet,â Zumpano confirms, âand there are hundreds of varieties to choose from, ranging from big to small and wrinkly to smooth.â
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 donât go overboard. Avocados are packed with nutrients, but theyâre also packed with calories. A 50-gram portion â about a third of a medium-sized avocado â 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. âAs long as youâre paying attention to portion sizes, avocados are very healthy foods to include in your food repertoire.â
Benefits of avocados
Whether youâre 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 âgoodâ fats
You mightâve heard that avocados are high in fat â and thatâs true, but it doesnât mean you should avoid them! A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka âgoodâ fats.
âAvocados are rich in heart-healthy monounsaturated fats, which help lower your LDL, or âbadâ cholesterol,â Zumpano says. âLow LDL levels reduce your risk of heart disease and stroke.â
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.
âIf you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats,â Zumpano says.
Lots of vitamins
Letâs 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 thatâs important for normal cell function and tissue growth. It helps your body form red blood cells and DNA, which is especially critical when youâre pregnant (but still important if youâre 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. âA whole avocado has under 1.5 grams of sugar, while one medium apple, by comparison, has about 19 grams,â Zumpano points out. (Psst: Itâs 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 canât break down. You need both soluble and insoluble fiber â and lucky for you, avocados have both.
âFiber can lower cholesterol and blood sugar, keep you regular and help you feel full and satisfied after a meal,â 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! âAvocados actually contain more potassium than bananas,â 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 donât get enough of it in their diets, but half an avocado will get you 20% of your daily recommended amount.
âCopper helps your body metabolize iron, and it plays a role in a healthy immune system and nervous system,â Zumpano explains.
Tips for enjoying avocados
âA perfectly ripe avocado is slightly firm but not rock-hard,â Zumpano says. âIf itâs not ripe but you canât wait to eat it, store it in a paper bag on the counter until it gives a little when you squeeze it.â
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 â not submerged in water, as some TikTokkers recommend. Some people call it a âfood hack,â but it can easily lead to foodborne illness.
âYou can even freeze avocado slices if youâre worried you wonât use them in time,â Zumpano suggests. âThen, you can easily throw them into a smoothie.â
Healthaware 