Top Natural Remedy http://topnaturalremedy.com Nature Is Your Best Medicine Thu, 16 Jan 2020 17:27:17 +0000 en-GB hourly 1 https://wordpress.org/?v=5.3.2 http://topnaturalremedy.com/wp-content/uploads/2018/03/cropped-L-3-32x32.png Top Natural Remedy http://topnaturalremedy.com 32 32 12 Foods to Help Fatty Liver Reversal http://topnaturalremedy.com/12-foods-to-help-fatty-liver-reversal/ Thu, 16 Jan 2020 17:04:47 +0000 http://topnaturalremedy.com/?p=2247 Treating fatty liver disease with food

There are two main types of fatty liver disease — alcohol-induced and nonalcoholic fatty liver disease. Fatty liver disease strikes nearly one-third of American adults and is one of the head contributors to liver failure. Nonalcoholic fatty liver disease is most generally diagnosed in those who are obese or sedentary and those who consume a highly-processed diet.

liver-detox-foods

One of the primary ways to treat fatty liver disease, regardless of type, is with nutrition. As the name implies, fatty liver disease means you have too much fat in your liver. 

In a healthy body, the liver helps to eliminate toxins and creates bile, the digestive protein. Fatty liver disease harms the liver and prevents it from working as well as it should.

In general, the diet for the fatty liver disease includes:

  • lots of vegetables and fruits
  • very little added sugar, trans fat, salt, refined carbohydrates, and saturated fat
  • high-fiber plants like legumes and whole grains
  • no alcohol

A low-fat, reduced-calorie intake can help you lose weight and decrease the risk of fatty liver disease. Ideally, if you’re overweight, you would try to lose at least 10 percent of your body weight.

12 drinks and foods that you should consume for a fatty liver

1. Greens to prevent fat buildup

Broccoli is confirmed to help prevent the buildup of fat in the liver in mice. Consuming more greens, like brussels sprouts, spinach, and kale can also help with general weight loss. For a healthy start try the Canadian Liver Foundation’s recipe for vegetarian chili, which lets you cut back on calories without losing flavor.

2. Coffee to lower abnormal liver enzymes

Studies have revealed that coffee drinkers with fatty liver disease have less liver damage than those who don’t take this caffeinated beverage. Caffeine seems to lower the number of abnormal liver enzymes of people at risk for liver diseases.

3. Fish for inflammation and fat levels

Fatty fish such as tuna, salmon, and sardines, are rich in omega-3 fatty acids. Omega-3 fatty acids can improve liver fat levels and bring down inflammation. Try this tasty teriyaki halibut recipe, supported by the Canadian Liver Foundation, that’s remarkably low in fat.

4. Tofu to decrease fat buildup

University of Illinois study on rats discovered that soy protein, which is contained in foods like tofu, may decrease fat buildup in the liver. Plus, tofu is low in fat and loaded with proteins.

5. Oatmeal for energy

Carbohydrates from whole grains like oatmeal give your body the right amount of energy. Their fiber content also fills you up, which can help you maintain your weight.

6. Walnuts to improve the liver

Walnuts are rich in omega-3 fatty acids. Research reveals that people with fatty liver disease who consume walnuts have improved liver function tests.

7. Avocado to help protect the liver

Avocados are high in super-healthy fats, and research suggests they have chemicals that might slow liver damage. Avocados are also rich in fiber, which can ease weight control. Try this delightful avocado and mushroom salad from Fatty Liver Diet Review.

8. Sunflower seeds for antioxidants

Sunflower seeds are particularly high in vitamin E and selenium. These function as antioxidants to defend your body’s cells against free radical damage, which act a role in several chronic diseases.

9. Milk and other low-fat dairies to protect from damage

Dairy is high in whey protein, which may preserve the liver from further damage, according to a 2011 study in rats.

10. Olive oil for weight control

This healthy oil is abundant in omega-3 fatty acids. It’s healthier for cooking than butter, margarine, or shortening. Research discovers that olive oil helps to lower liver enzyme levels and control weight. 

11. Garlic to help reduce body weight

This herb not only adds flavor to food, but experimental researches also show that garlic powder supplements may help reduce body weight and fat levels in people with fatty liver disease.

12. Green tea for less fat absorption

Data confirm that green tea can help interfere with fat absorption, but the results are not conclusive yet. Researchers are studying whether green tea can reduce fat level storage in the liver and improve liver function. Still, green tea has many other health benefits, from lowering cholesterol to aiding with sleep.

6 foods to avoid if you have a fatty liver

There are foods you should avoid or limit if you have fatty liver disease. These foods commonly contribute to weight gain and increasing blood sugar.

Avoid

  • Added sugar.
    Stay away from sugary foods such as candy, cookies, sodas, and fruit juices. High blood sugar increases the amount of fat buildup in the liver.
  • Fried foods.
    These are high in fat and calories.
  • Alcohol.
    Alcohol is a primary cause of fatty liver disease as well as other liver diseases.
  • Salt.
    Consuming too much salt can make your body hold on to excess water. Limit sodium to less than 1,500 milligrams per day.
  • White bread, rice, and pasta.
    White ordinarily means the flour is highly processed, which can raise your blood sugar more than whole grains due to a lack of fiber.
  • Red meat.
    Beef and deli meats are high in saturated fat.

What does a diet plan look like?

Here’s what your menu might look like during a typical day on a fatty liver diet plan:

MEALMENU
breakfast • 8 oz. hot oatmeal mixed with 2 tsp. almond butter and 1 sliced banana
• 1 cup coffee with low-fat or skim milk
lunch • spinach salad with balsamic vinegar and olive oil dressing
• 3 oz. grilled chicken
• 1 small baked potato
• 1 cup cooked broccoli, carrots, or other vegetables
• 1 apple
• 1 glass of milk
snack • 1 tbsp. peanut butter on sliced apples or 2 tbsp. hummus with raw veggies
dinner • small mixed-bean salad
• 3 oz. grilled salmon
• 1 cup cooked broccoli
• 1 whole-grain roll
• 1 cup mixed berries
• 1 glass of milk

There are currently no medications on the market that are approved by the U.S. Food and Drug Administration for fatty liver disease. While losing 10 percent of your weight is ideal, even just 3 to 5 percent can also help.


Sources:
Avocados contain potent liver protectants. (2000).
Chen YJ, et al. (2016).
Fatty liver disease. (n.d.).
Goff J. (2016). Fatty liver disease.
Gupta V, et al. (2015).
Lu W, et al. (2016).
Marchesini G, et al. (2013).
Mayo Clinic Staff. (2016).
Mayo Clinic Staff. (2016).
Omara-Otunnu E. (2009).
Soleimani D. (2016).
Soy protein alleviates symptoms of fatty liver disease, study suggests. (2012).
Yee Ho JC. (n.d.). Dietary guidelines for NAFLD.

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15 Best Foods For Eye Health And Eyesight http://topnaturalremedy.com/15-best-foods-for-eye-health-and-eyesight/ Thu, 26 Dec 2019 15:30:11 +0000 http://topnaturalremedy.com/?p=2237 A healthful pair of eyes, especially at an older age is no less than a blessing, as can be confirmed by those who are suffering from some kind of vision loss issues.

That’s why it’s so important to take care of your eyes and vision in every possible way, including what you consume as food.

Experts recommend high-quality eye and vision supplements should contain at least the following segments for optimum effect:

  • vitamin C (250 to 500 mg)
  • vitamin E (400 IU)
  • zinc (25 to 40 mg)
  • copper (2 mg)
  • vitamin B complex that also contains 400 mcg of folic acid
  • omega-3 fatty acids (2,000 mg)

1: Sea Food

Tuna and Salmon

The importance of omega-3 fatty acids for eye health has long been confirmed. For instance, a 2016 meta-analysis of relevant studies linking the correlation between fish consumption and age-related macular degeneration assumed that people whose diet contained enough fish had the lowest risk of the sight-threatening disease. Experts suggest two-three servings per week of fish like salmon and tuna for better results. 

Oysters

Zinc is known to be a mineral that’s crucial for healthy eyes and shellfish like oysters serve as one of the greatest natural sources of this essential mineral. It helps in the natural production of melanin, a pigment required for eye protection. 

Night blindness and cataracts are two of the most familiar implications of zinc deficiency. Moreover, large doses of zinc are also known to slow down the progress of early-stage macular degeneration, and the suggested minimal dose includes 8 milligrams/day for females and 11 milligrams/day for males.

If sea-food is not on your priority list, you can also take omega-3 in amply amount by consuming fish oil supplements or vegetarian supplements including flaxseed oil or blackcurrant oil.

 2: Meat and Eggs

Turkey

Turkey meat is a kind of ‘all-purpose protein’, which you can have in various forms, such as in sandwiches, tacos, burgers, and many more ways. It is regarded as one of the most reliable natural sources of cataract prevention because of the abundance of zinc and B-vitamin named niacin.

Beef

Moderately combined lean beef in your diet can improve your eye health. Zinc is an important mineral discovered naturally in beef, known to help the body with better absorption of vitamin A, which may play a role in minimizing the risks of advanced AMD.

Eggs

Two of the most influential antioxidants for eye protection, lutein, and zeaxanthin, are found abundantly in egg yolks, just like in leafy green vegetables. When you consume them as your omelet, you’re increasing your chances of antioxidant absorption because of the high-fat content of eggs. You also get enough vitamin D in egg yolk, which is considered to be helpful against advanced macular degeneration.

3: Fruits and Vegetables

Leafy Greens

Spinach, accompanying with other dark leafy greens like collard greens and kale, carries two of the most necessary antioxidants for eye health, i.e. zeaxanthin and lutein. Macula, the section of the eye that’s fundamental for shielding the eye from damaging light, stores these antioxidants. 

Also, Lutein plays a unique role in the filtration of blue light (glare from the screens of electronic devices like computer screens and cell phones). These antioxidants also play an important role in maintaining rich blood flow to your eyes. Therefore, experts suggest at least three servings every week of leafy greens.

Bell Peppers

Now, who would believe that these brightly colored bell peppers are able to minimize the risk of age-related macular degeneration, but yes, they are known to do that.

You’ll only need a cup full of bell peppers to get 100% of the recommended daily value of vitamin C and vitamin A. So, make sure you’re having bell peppers on your menu list.

Legumes

Whether its lentils or kidney beans, black-eyed peas, all of these offer adequate amounts of bioflavonoids and zinc, offering protection to the retina and lowering the risks of developing cataracts and macular degeneration.

Carrots

Have you ever questioned there might be a certain level of truth to the age-old adage that rabbits never wear glasses? With abundant amounts of beta-carotene – an antioxidant carotenoid converted to vitamin A by your body – quite indispensable for a healthy vision, the importance of carrots seems more reality than fiction. 

Vitamin A acts a vital role in the reproduction of rod and cone cells, crucial for low light vision and color vision. Free radical damage is also reduced by beta-carotene, which helps protect against eye diseases like macular degeneration, glaucoma, and cataracts.

Blueberries

A little jewel of fruit when it comes to the abundance in anthocyaninspotent antioxidants capable of crossing the blood-retina barrier with ease while giving extra vision protection, blueberries are astonishing for eye health. They also improve the vision of people suffering from normal-tension glaucoma, the type of glaucoma in which optic nerve is injured.

Oranges

Some people calling vitamin C as “Vitamin See”, and quite rightly so. It helps in decreasing the risks of cataracts creation and macular degeneration because much like other antioxidants, it is great at preventing free-radical damage. 

4: Nuts and Seeds

Nuts

Whether its pistachios or almonds, walnuts, abundance in omega-3 fatty acids and vitamin E makes them extremely beneficial for your eye health.

Chia Seeds

They are not called the “superfood” without a reason. If you talk about omega 3s, chia seeds carry more of them than salmon or flax seeds. If you talk about calcium, you’ll get more of it in chia seeds than a glass of milk. The same is the case with antioxidants, much more than you’ll find in blueberries.

Sunflower Seeds

Spanish research involving around 600 male and female subjects aged 65 and above reported that people consuming a well-balanced diet providing at least 8 milligrams of vitamin E every day had significantly decreased rates of cataracts and cataract surgery in parallel to those consuming lesser amounts. 15 milligrams daily is the recommended amount of this strong antioxidant vitamin, which is fulfilled conveniently by two ounces of sunflower seeds.

5: Drinkables

Hot Tea

The “British Journal of Ophthalmology” has published research covering more than 1,600 adults concluding that people drinking hot tea daily have a 74% lesser chance of developing glaucoma as compared to those who don’t. The brewed tea is still viewed as a viable source of disease-fighting antioxidants.

Source: irisvision.com

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Daily Consumption of Red Meat Triples Heart Disease-Related Chemical http://topnaturalremedy.com/daily-consumption-of-red-meat-triples-heart-disease-related-chemical/ Sat, 21 Dec 2019 14:54:47 +0000 http://topnaturalremedy.com/?p=2234 Trimethylamine N-oxide (TMAO) is a dietary byproduct that is created by gut bacteria during digestion. The element is derived in part from nutrients that are bountiful in red meat. 

High saturated fat levels in red meat have long been identified to contribute to heart disease, the head reason for death in the United States. An expanding number of researches have classified TMAO as another culprit.

The precise mechanisms by which TMAO may induce heart disease is complicated. Earlier research has shown that TMAO enhances cholesterol levels in the artery wall. 

Researches also advise that the chemical interacts with platelets—blood cells that are accountable for normal clotting responses—to increase the risk for clot-related results such as stroke and heart attack.

To examine the effects of dietary protein on TMAO production, a research team directed by Dr. Stanley L. Hazen at the Cleveland Clinic enrolled 113 healthy men and women in a clinical trial. The participants were given three diets for thirty days in random order.

All meals were served for them, with 25% of calories from protein. The dietary proteins came from either white meat, red meat, or non-meat sources. The study was widely supported by NIH’s National Heart, Lung, and Blood Institute (NHLBI). Results were published on December 10, 2018, in European Heart Journal.

When on the red meat diet, the participants ate roughly the equivalent of two quarter-pound beef patties or 8 ounces of steak daily.

After thirty days on this diet, blood levels of TMAO were three times higher than when participants were on the diets based on either white meat or non-meat protein sources.

Half of the participants were also set on high-saturated fat versions of the three diets. The diets all had the same amounts of calories. The researchers discovered that saturated fat had no additional effect on TMAO levels.

Importantly, the TMAO gains were reversible. When the participants ended the red meat diet and consumed either the white meat or non-meat diet for another month, their TMAO levels reduced significantly.

“This study exposes for the first time what an important effect changing your diet has on levels of TMAO, which is increasingly associated with heart disease,” Hazen says.

“These conclusions reinforce current dietary recommendations that encourage all ages to follow a heart-healthy consumption plan that limits red meat,” says nutrition researcher Dr. Charlotte Pratt, the NHLBI project officer for the study. 

“This means consuming a variety of foods, including more fruits, vegetables, whole grains, low-fat dairy foods, and plant-based protein sources such as peas and beans.”

Source: NIH

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Baking vs. Broiling: The Differences http://topnaturalremedy.com/baking-vs-broiling-the-differences/ Mon, 14 Oct 2019 22:29:37 +0000 http://topnaturalremedy.com/?p=2221 Baking and broiling are cooking methods that use the dry heat of an oven. Both are recognized as healthy ways to cook and often used interchangeably with other cooking methods, such as roasting and toasting. Still, each yields different results and works best on special types of foods.

difference between broiling and baking

What is the difference between broiling and baking?

Both the broiling and baking use the dry heat of an oven for cooking foods, although they do so in slightly different ways, yielding different outcomes.

Baking

Baking is a cooking technique that surrounds foods with hot air to prepare them indirectly. The term is typically kept for foods without a stable structure that solidifies during the cooking process, like cakes, bread, and muffins.

Foods are ordinarily baked on the middle rack of the oven at temperatures up to 375℉ (190℃), which gently cooks the inside of the food without burning its outside.

Broiling

Broiling uses direct oven heat to instantly cook solid foods, such as meat, fish, fruits, and vegetables, at temperatures about 550℉ (289℃).

Foods must be set close to the broiler for the heat to reach and cook them successfully. Depending on your oven, this may be both the top or bottom rack.

Broiling sears the surface of food and goes best for cooking thin foods. This technique can also be used to add texture to the skin of foods that have already been prepared using another method like baking.

How do they vary from roasting and toasting?

Baking and boiling are often used mutually with roasting and toasting. But, there are slight distinctions between each of these cooking techniques.

Roasting

Roasting is similar to baking in that it makes food by surrounding it with hot air. That said, roasting is typically kept for foods that have a solid structure before cooking — like fish, meat, fruits, and vegetables — and requires slightly higher temperatures than baking.

Furthermore, foods typically remain uncovered during roasting, while they may be covered during baking.

Toasting

Toasting is used for cooking the outer surface of foods that don’t otherwise need cooking, such as baked bread or raw nuts.

You can toast foods by momentarily placing them under a preheated broiler in the oven or exposing them to lower temperatures for a longer time. For example, you can toast nuts by putting them on the middle rack of an oven set to low cooking temperature.

Health benefits of baking or broiling

Both broiling and baking are considered as healthy cooking methods.

Baking is an excellent way to reduce the loss of nutrients that occurs during cooking. For example, up to 85% of the omega-3 content of tuna is wasted during frying, while only minimal losses happen during baking (12).

Similarly, specific vitamins and minerals appear to degrade to a slightly smaller extent during baking compared with other cooking techniques (3).

Furthermore, neither broiling or baking requires you to add oil during cooking, decreasing the total fat content of your meal.

Not combining fat to foods before cooking also helps reduce the creation of aldehydes. These toxic substances, which appear when oil is heated at high temperatures, may double the risk of cancer and other diseases (4).

However, while broiling restrains the formation of aldehydes, it may give rise to possibly carcinogenic polycyclic aromatic hydrocarbons (PAHs).

PAHs form when fat from foods touches a hot surface. Since, promptly removing meat drippings, trimming excess fat from meats before broiling, and dodging oil-based marinades are perfect ways to limit PAH development (5).

Which method is best?

Both baking and broiling use dry heat to prepare foods, which means they work best with naturally moist foods.

Foods that are best baked

Baking allows the inside of otherwise liquid or semi-liquid food to solidify while the exterior slowly fries.

That’s why this cooking style works well for baked goods like bread, cakes, cookies, muffins, and tasty croissants.

Baking is also excellent for cooking one-pot meals, including casseroles, quiches, enchiladas, pot pie, lasagna, and stuffed vegetables.

Foods that are best broiled

Broiling is a convenient alternative method for grilling on a barbecue. It cooks foods very quickly and can be used to char and caramelize them, giving a distinct flavor and texture. 

Broiling works best on:

  • Thin cuts of meat: typically pieces that are less than 1.5 inches (4 cm) thick, tenderloin, including rib eye, or T-bone steak, ground meat patties, lamb chops, meat kabobs, and halved boneless chicken or turkey breasts
  • Fish fillets and seafood: tilapia, swordfish, salmon, tuna, scallops, shrimp
  • Tender fruit: peaches, bananas, grapefruit, pineapple, mango
  • Some vegetables: tomato halves, pepper strips, onion wedges, summer squash slices, asparagus

Broiling certain foods may produce a significant amount of smoke. To stop this, trim excess fat from meats beforehand.

Also, pay close attention to your foods during the cooking process and flip them halfway to prevent them from burning.

Source: healthline.com

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10 Remedies For a Sore Throat http://topnaturalremedy.com/10-remedies-for-a-sore-throat/ Mon, 14 Oct 2019 12:11:31 +0000 http://topnaturalremedy.com/?p=2218 You’ve probably experienced the symptoms of a sore throat in your lifetime. Itching, scratching, and burning are not pleasant, especially if they’re accompanied by additional symptoms of a cold or a more serious virus. Sore throats can be downright uncomfortable.

sore throat Remedies

Still, in most cases, you can find relief without instantly running to your doctor. Here are ten ways to feel better when a sore throat indications occur:

  • saltwater gargle
  • lozenges
  • hydration
  • humidifier
  • honey
  • steam shower
  • raise your head
  • over-the-counter (OTC) pain relief
  • echinacea/sage spray
  • antibiotics

1. Gargle with saltwater

Gargling with warm salt water can aid soothe a scratchy throat. The salt pulls the mucus from your swollen, inflamed tissue, and relieves the discomfort.

The Mayo Clinic suggests combining 1/4 to 1/2 teaspoon of table salt with 4 to 8 ounces of warm water. Stir until the salt melts. Then rinse with it for a few seconds and spit it out. Repeat the salt gargle routine several times each day.

2. Suck on a lozenge

Some over-the-counter (OTC) throat medicines contain menthol, an ingredient that can mildly numb the tissue in your throat. This can provide you with short relief from burning and pain sensations. In a pinch, candies can have an equal effect.

Candy and cough drops raise your saliva production and help keep your throat lubricated. Still, candy and cough drops won’t soothe your sore throat for as long as medicated lozenges or cure it efficiently, and you may find yourself wanting relief again very soon.

“Avoid giving lozenges or cough drops to young kids. Both are a choking hazard.”

3. Try OTC pain relief

According to Centers for Disease Control and Prevention, viruses often cause most sore throats. Viruses can’t be handled with antibiotics, which only kill bacteria. Instead, the virus has to run its course in your body.

OTC nonsteroidal anti-inflammatory medications (NSAIDs) such as ibuprofen (Advil, Motrin IB) or naproxen (Aleve) can reduce inflammation and swell in your throat. They can also reduce soreness or scratchiness.

4. Enjoy a drop of honey

Hot tea that is sweetened with honey can aid soothe your irritated throat. Tea also holds you hydrated, which is another crucial step in treating a sore throat. Brew up a cup next time a sore throat begins to tickle.

You might consider taking a green tea, which serves as an antibacterial, pain reliever, and abundant source of antioxidants, as well as help, reduce inflammation.

Honey has extra benefits when you’re sick. Research shows that it’s a productive cough suppressant and works as well as OTC cough medication.

5. Try an echinacea and sage spray

Use several spritzes of a spray containing a combination of echinacea and sage. Research in the European Journal of Medical ResearchTrusted Source discovers this herbal remedy soothes a sore throat entirely as OTC sore throat relief sprays.

6. Stay hydrated

Staying hydrated is a fundamental part of treating a sore throat. When you are dehydrated, your body can’t create enough saliva and mucus to keep your throat naturally lubricated. This will make the swelling and inflammation more hurtful.

Water is the right choice, as warm teas or warm soups. Hot tea or hot soup, still, may indeed burn your already sensitive throat and make the problem more acute.

Also, try to avoid caffeine and alcohol, which can dehydrate you out even more.

7. Use a humidifier

Breathing in moist air can nourish soothe swollen tissue in your nose and throat. Turn on a cool-mist humidifier to raise the amount of moisture in your room.

8. Give yourself a steam shower

If you don’t possess a humidifier, you can still get relief from moistened air. Breathe in the steam from a warm shower to help decrease swelling and ease the pain of a sore throat.

You can also make steam by running very hot or boiling water into a sink. Drape a towel over your head and bend toward the sink to breathe in the steam. Furthermore, keep taking deep breaths for several minutes and repeat as needed to ease your sore throat.

You might also try boiling some water in a pot on the stove for 30 minutes to raise humidity levels in your house. Add a tablespoon of menthol ointment such as Vick’s VapoRub to the boiling water to fill the area with decongestant menthol aromas.

9. Raise your head

When congestion arises with your sore throat, prop an additional pillow or two under your head. The added height will help you breathe easier. With your congestion relieved, you don’t have to sleep with your mouth open, which can dry out your throat and make it hurt even more.

10. Get a prescription

Viruses are the cause of most sore throats, but sometimes the culprit can be bacteria such as streptococcus, which creates strep throat. If your sore throat doesn’t go away or gets more acute, or you’re running a fever, consult your doctor for a strep test. You might require an antibiotic.

If your doctor does prescribe an antibiotic, complete the entire course. Don’t stop taking medicine, even if your symptoms disappear, and you begin to feel healthier. Stopping the antibiotic could leave some bacteria behind to re-infect your body, and these bacteria that survive may no longer respond to the antibiotics.

Sore throats in children

Sore throats are a common childhood ailment. They’re often provoked by viruses and will get better in four or five days, sometimes a week. If your child is running a fever of 101°F (38.3°C) or higher, visit the pediatrician. A fever could be a symptom of strep throat. Because strep is caused by bacteria, it requires to be treated with an antibiotic.

You can ease the pain of your child’s sore throat with medication such as acetaminophen (Children’s Tylenol) or ibuprofen (Children’s Advil, Children’s Motrin). Just verify with your pediatrician first if your child is less than six months old. Don’t give aspirin (Bufferin) to kids younger than 18 because of the chance of a rare but serious condition called Reye’s syndrome.

Here are some other ways to relieve your child’s throat pain:

  • Mix 1/4 to 1/2 teaspoon of salt and 8 ounces of warm water and have your child rinse with it. Children over the age of 6 are usually old enough to gargle without swallowing.
  • Give your child warm liquids, such as chicken broth or tea. Kids over a year old can have a little honey mixed into the tea to soothe their throat.
  • Give your child to suck on something cold, such as an ice pop.

Avoid applying sore throat sprays on children. These products carry the anesthetic benzocaine (Anbesol), which can create an allergic reaction in some kids.

Prevention

One way to stop exposure to the germs that cause sore throats is to wash your hands with warm water and soap throughout the day. Wash your hands whenever you touch common surfaces like doorknobs or keyboards, shake hands, or are exposed to people who usually are coughing or sneezing.

Try to avoid being nearby anyone who’s sick. Don’t share personal things, such as toothbrushes, glasses, and silverware, with anyone else. And keep up your body’s immunity by eating right, sleeping well, and exercising.

Source: healthline.com

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Healthy Skin Recipe: Anti-Ageing Coconut And Turmeric Drink http://topnaturalremedy.com/healthy-skin-recipe-anti-ageing-coconut-and-turmeric-drink/ Mon, 14 Oct 2019 10:38:15 +0000 http://topnaturalremedy.com/?p=2215 Skincare Tips: This anti-aging drink recipe includes banana, pineapple, flaxseeds, coconut milk, coconut oil, ginger, cinnamon, and turmeric.

Anti-Ageing Coconut And Turmeric Drink

Just like all of our body parts, the skin also needs certain essential nutrients to keep it in good health. As we can only control our external environments to a certain degree, it is crucial to ensure that our internal environment is healthy. 

Hormonal ups and downs, insufficiency of certain essential dietary components, may wreak havoc on the skin. Hence, while you spend thousands of dollars on buying expensive cosmetics to look good and healthy on the outside, you may also benefit from spending some time to ensure a healthful diet for your skin as well.

Highlights

  • Skincare advice: It’s crucial to ensure a proper diet for a healthy skin
  • Antioxidants, fats, and vitamins are essential for a clear skin
  • Vitamin C boosts the creation of collagen

Skincare Tips: Nutrients For Healthy Skin

Some nutrients that have been identified to promote skin health include antioxidants, omega-3, and -6 fatty acids and, vitamins E and C. Antioxidants are discovered in a number of plant-based foods like fruits and vegetables, as well as spices and herbs. These ordinarily also contain essential vitamins well-known for maintaining healthy skin. Meanwhile, fatty acids are discovered in seeds and nuts, as well as fatty fish. 

Vitamin C helps in the synthesis of collagen, while vitamin E is important for protecting the skin from the Sun and UV damage. Antioxidants combat inflammation, which reflects on the body in the form of a blemish and acne-free skin. We have a recipe for you that connects all these nutrients in one delicious beverage.

Anti-Ageing Coconut And Turmeric Drink Recipe

This recipe includes banana, pineapple, flaxseeds, coconut milk, coconut oil, ginger, cinnamon, and turmeric. This drink can be a potent addition to your diet if you are looking to enhance the health of your skin. 

The coconut oil and milk are sources of healthy fats and essential vitamins, and the healthy flaxseeds give you a dose of omega fatty acids. Ginger and turmeric are both root spices that are assumed to have anti-aging benefits by improving skin elasticity and resisting inflammation.

Here’s how to make this drink:

  • Cut the banana and pineapple.
  • Place them in a bowl and add flaxseeds, grated ginger, coconut oil, cinnamon powder, turmeric powder, and flaxseeds to the fruits.
  • Add coconut milk and use any kind of blender to blend all the ingredients together.
  • You may add a little honey to sweeten the drink more if you like.

Enjoy!

“It’s crucial to stay hydrated and wash your face after a day out in the Sun to ensure a healthy and clear skin. The healthy drinks, when made correctly, can become a tasty and healthy part of almost anyone’s daily diet too.”

Source: food.ndtv.com

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This Is What Happens to Your Brain on a Diet http://topnaturalremedy.com/this-is-what-happens-to-your-brain-on-a-diet/ Sun, 13 Oct 2019 15:06:43 +0000 http://topnaturalremedy.com/?p=2211 Your body and brain crave stasis and naturally work against losing weight. But that doesn’t imply you can’t diet healthily and sustainably. Here’s what’s going inside your brain when you fast.

There are many dieting tips, tricks, recipes, and meal plans available in a single Google search, all advancing different ways to lose weight. But beyond the hacks, what you consume and the amount you eat is altered by more than just your degree of motivation and the desire to look healthy. Moreover, if you’re on a diet plan meant to help you lose weight fast, sometimes it’s still a fight thanks to the natural urges of your body.

The first thing to know when you want to lose a few pounds is set to point weight. Actually, this is your body’s “happy weight,” including the amount of fat the body senses most comfortable carrying around. According to Dara Dirhan EdD, MPH, RDN, LDN, this amount of fat further becomes what the brain has determined to be the most suitable for optimal function. 

“Two hunger hormones are liable for trying to regulate the body’s set point: ghrelin and leptin,” Dirhan reveals. Ghrelin is known as “the hunger hormone,” as it is secreted when the energy in the brain is weak. This hormone produces that hungry feeling that convinces you to consume glucose—your brain’s favored source for energy. 

Leptin is known as the “satiety hormone” because it warns the brain when you’ve eaten enough, and energy levels are reached.

These signals have three primary roles, according to David Prologo, MD, a dual board-certified obesity-medicine physician, and interventional radiologist. They inform your body when to seek food when to slow down and save energy, and when to keep the fuel for a coming “hunger”—all in the name of survival. 

“The brain is not concerned with looking slim and pretty,” Dr. Prolongo answers. “It is concerned with maintaining life.” Your body and the brain are programmed to remain stable at your set point.

Hence, when you first start a new diet—or you aren’t absorbing enough energy for your brain’s needs—you can feel symptoms like weakness, hunger, depression, fatigue, and headaches, amongst other symptoms. The good news is that after a few weeks, the brain eases up on these signals. Dr. Prologo explains that your body finds a new set point.

Dr. Jason McKeown, MD, Neurologist, and CEO of Modius Health add that once your body arrives at a new set point, you’ll specifically notice a reduction in your appetite and cravings. 

“To maintain effects, diets in the long-term can affect this set-range, making your brain adapt and be satisfied at a lower weight,” Dr. McKeown says. Conversely, overeating some foods high in sugar and saturated fats in the long-run could change the set point for body fat upwards.

McKeown adds that altering how the brain works take months and sometimes even years, so diet and weight aims should be considered in the long-run. 

“In the long-run, you could reset the weight span that your brain has established, which will make your body to speed up metabolism and reduce appetite, becoming comfortable with a lower weight,” McKeown states. 

“In the short-run, you may lose a few pounds, but you will often plateau and see the weight creep back up as it is not enough to change the weight your brain and body is happy with.”

For brain health, Dirhan recommends choosing a whole-foods diet as much as possible. “This indicates that staying away from foods that have been processed or refined and including more low-energy-dense foods (foods lower in calories) into the diet, like fresh raw fruits and vegetables, lean meat, poultry, fish, and whole grains,” Dirhan states.

“Instead of concentrating on a ‘calorie salary,’ sticking to a whole-foods diet and practicing mindful eating is sure to make the brain happy while aiding in weight loss.” Concentrating on calories is just one of many things keeping you from losing weight.

Farrah Hauke, Psy.D., a psychologist in Scottsdale, Arizona, who practices in weight management and weight loss, recognizes and adds that we are more prone to binge when we are overly restricting what we consume. Plus, when we consume foods higher in fat or sugar, our brains deliver “feel-good” chemicals that make these experiences satisfying, Dr. Hauke says. 

Specifically, when we consume “junk food,” dopamine neurons are stimulated. “We don’t view this same brain stimulation with ‘diet foods’ such as broccoli and grilled chicken breast,” Dr. Hauke answers. 

The shortage of dopamine sparked by traditionally strict diets implies we are also less likely to find dieting reinforcing. Therefore, Dr. Hauke says we need to discover ways to reward ourselves, feel satisfied, and dodge “cognitive distortions”—negative thinking patterns that provide to the common all-or-nothing diet approach.

Dirhan, Dr. Hauke, Dr. McKeown, and Dr. Prolongo all agree that determined rules, unrealistic expectations about eating, and fancy diets aren’t the best strategies for your body and brain. Rather, focus on the quality of your diet, listening to your body’s craving cues, and adding in physical activity. Those, as mentioned earlier, along with these tiny changes, can help you lose weight.

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Taking a Hot Bath Is The Equivalent Of a 30-min Walk http://topnaturalremedy.com/taking-a-hot-bath-is-the-equivalent-of-a-30-min-walk/ Sun, 13 Oct 2019 12:56:16 +0000 http://topnaturalremedy.com/?p=2208 If you’d rather be soaking in a hot bath at your home than getting your cardio in with a walk in the park or around the block, you might be in luck. According to People Bodies, getting a hot soak could burn some large amount of calories, all while you enjoy the latest novel from the warmth of your own home.

Taking a Hot Bath Is The Equivalent Of a 30-min Walk

Researchers at Loughborough University desired to see what would happen when they raised the core body temperature by only one degree. Participants took a one-hour bath at 104 degrees Fahrenheit. They also rode a bicycle for one hour. 

Some of the outcomes weren’t terribly surprising. The participants burned out more calories riding the bicycle. But, researchers did discover that soaking in a hot bath for an hour burned out 130 calories, the equivalent of taking a 30-minute walk.

So, before you grab your favorite book and head for a soak, check out some other benefits of relaxing in some hot bubbles:

1. Get more sleep

Add a few drops of lavender oil to the bathwater and prepare yourself for a comfortable night between the sheets. Have you ever gone swimming and then seemed exhausted afterward? One reason: significant changes in body temperature. 

A similar thing happens when you take a bath, according to Natural Sleep Medicine. The energy your body really uses to bring get back to room temperature will do it easier to conk out.

2. Ease sinus pain

 Colds (and usually allergies) are the worst. You can decrease cold and allergy symptoms by soaking in the hot water. Keep the door closed and let the hot steam build up to loosen mucus. Primarily Inspired also suggests adding some bath salts to the water for extra cold-busting power.

3. Improve Blood Flow

Resting on your laurels in a hot bath can promote better blood circulation. Not only is this excellent for sore muscles, but it can increase blood flow to the brain too. If you don’t have time for a bath then sip on some hot tea for similar results.

4. Ease sore muscles

Whether you’re recovering from an injury or an difficult workout session, a hot bath is an excellent way to find relief. The hot water will soothe tightened muscles and increase blood flow (decreasing lactic acid buildup).

Medical News Today said that heat treatment (like a hot bath) is a very useful option for patients with chronic joint pain too.

5. Improve Breathing

Not only is a hot bath healthful when the nose is clogged, taking a hot bath can truly improve lung function. The warm water really set pressure on your chest and can make your oxygen intake to increase while you relaxing.

You should soak in the chest underwater for the best results, according to the National Library of Medicine.

Also, the next time you’re feeling a little guilty for soaking in the tub while the children take a nap, hit that guilt to the curb and remind yourself you’re doing it for your well-being.

RESOURCES PEOPLEPRIMARILY INSPIRED, AND BANNER IMAGE CREDIT

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10 Things You Should Never Do Before a Doctor Appointment http://topnaturalremedy.com/10-things-you-should-never-do-before-a-doctor-appointment/ Sun, 13 Oct 2019 11:59:49 +0000 http://topnaturalremedy.com/?p=2205 Don’t consume coffee before a blood pressure test

Your blood pressure will be likely be taken at a checkup, so avoid coffee right before your appointment: it could influence the results. “Using coffee or another caffeine such as energy drinks or colas within an hour of having your blood pressure checked can make the number artificially higher,” states James Dewar, MD, vice chairman of family medicine at the University of Pittsburgh Medical Center (UPMC). “The same goes for tobacco goods and over-the-counter decongestant medications.”

doctor exams

Don’t consume a high-fat meal before getting blood drawn

You should also jump the fettucini alfredo before a regular blood workup. “If you wouldn’t usually have a high-fat meal, then don’t do it, so your physician can get an exact picture of your health,” says Deepa Iyengar, MD, associate professor of family and community medicine at McGovern Medical School at UTHealth and an attending physician at Memorial Hermann-Texas Medical Center.

Extraordinarily large meals could skew test results. In fact, you may need to dodge eating in general. “If your blood work will involve measurement of cholesterol or other fats, it is best to bypass any calories for eight to ten hours before the test is begun,” says Dr. Dewar. “Your blood sugar and certain fats in the blood named triglycerides can be raised for a bit after you eat.” And you may not have a choice: you’ll seemingly be told to fast before a usual blood workup, says Dr. Iyengar

Do drink lots of water before a physical

In general, it’s an excellent idea to hydrate before seeing the doc for a checkup. “Staying well hydrated at the time of a physical will obtain your pulse and blood pressure at their best,”

Dr. Dewar states. “If you are having blood work or urine examination done, being mildly dehydrated can create artificial abnormalities in the testing that can complicate the results.” You do want the doctor to create your whole lifestyle, but you should be drinking lots of water anyways.”

Do eat as you usually would before a checkup

You don’t need to modify your eating habits before an annual appointment, even if you want to look healthy. “Your providers would like you to be fair and upfront about your lifestyle and diet so they can get an accurate history of your health and give you the best possible care,” says Gregory John Galbreath, MD, a PIH Health physician in Whittier, CA.

After all, a few days of healthier eating seemingly won’t matter. “It takes a long time for a diet to alter cholesterol and blood sugar levels, so a dietary change of a few days or meals isn’t going to do enough,” Dr. Dewar says. Changes happen over the long term, so eat healthy as often as you can. 

Don’t take cold medicine before a sick visit (if you can)

When you’re ill, your doctor may want to estimate your symptoms without the effects of any over-the-counter medications. “If it’s plausible, don’t take anything so your doctor can see any abnormal findings and evaluate your condition,” says Dr. Iyengar. “Some medications may raise blood pressure, and your physician would not identify if the medication or the illness could be the cause.”

If you’re truly hurting, it’s probably okay to go forward—your doctor wants you to feel healthier. Just be ready to explain your symptoms. And unmistakably tell the doctor what you’ve taken. “If you are using medications to help with an acute illness, it’s essential to let the doctor know if they are helping or causing side effects,” Dr. Dewar says. “This can help the doctor to decide on the next steps in treatment.”

Don’t get a mani-pedi before the dermatologist

Dermatologists will look at your whole body, including your nails, so keep them polish-free. “Avoid wearing nail polish or acrylic nails,” states Sarina Elmariah, MD, Ph.D., a dermatologist at Massachusetts General Hospital in Boston. Indicated clues in your nails can symbolize more significant health problems, like anemia, diabetes, and even heart ailments. Plus, bare nails make it clear to spot fungus.

Additionally, skip the cover-up and eye shadow, so your doctor can surely spot facial skin problems. “Avoid wearing makeup or be prepared to remove it if necessary,” she says. But it is okay to wear sunscreen or lotions, she states. 

Don’t consume alcohol before a cholesterol test

Avoid anything that changes your triglycerides (one of the four elements measured in a cholesterol profile), since that could lead to needlessly disturbing results. “The precaution to abstain 24 hours before a cholesterol test is based on the possible increase in triglycerides that could result soon after consuming alcohol,” says Joon Sup Lee, MD, chief of cardiology at the University of Pittsburgh School of Medicine and co-director of the UPMC Heart and Vascular Institute.

You should also bypass sweets, high-fat foods, and generally overeating before the examination. “All of these in large quantities can affect the triglycerides in the short term,” Dr. Lee says. “Since we want the outcome of the cholesterol exam to reflect what your body is doing in the long term, it is most beneficial to avoid these short-term fluctuations.”

Interestingly, Dr. Lee says usually consuming one or two alcoholic drinks per day can have a mild beneficial effect on cholesterol levels. So go ahead and imbibe tolerable when you’re not about to take the test.

Don’t consume caffeine before some stress tests

A stress test works your heart (by training on a treadmill or riding a stationary bike) to see how it responds and to ensure that it’s healthy. But if you have a stress test that involves pharmacological agents, don’t consume caffeine beforehand. “Caffeine neutralizes the medicine—adenosine or oregadenosine—used to simulate stress in the ‘chemical’ stress test,” answers Dr. Lee.

Don’t get too thirsty before a urine test

If you need to go for a urine examination, don’t get dehydrated before your appointment. If you exercise, that indicates you need to drink plenty of water afterward. “Avoid episodes of extreme dehydration that can significantly change a urinalysis,” Benjamin Davies, MD, chief of urology at the UPMC Shadyside/Hillman Cancer Center.

“And avoid exercise that is not in your normal daily routine.” If you exercise frequently, you probably know how your body will respond and how to take care of it afterward. If you’re not used to it, you’re more prone to get dehydrated.

Don’t cancel your gyno if you have your period

Although you might be grossed out by your period, your doctor’s seen worse. “I would usually joke with a patient who comes in and says, ‘Oh, I just got my period this forenoon, I’m so nervous,’ and it will be like right after I’ve done a cesarean section or delivery—like I was never sawing blood before!” says Mary Jane Minkin, MD, an OBGYN at Yale-New Haven Hospital and founder of the women’s health website MadameOvary.com.

But any tests you have with your period should be Ok. “The liquid Pap smear examinations that are the standard now can be done too when a woman is menstruating, so there’s no need to reschedule,” says Elizabeth Roth, MD, an ob-gyn at Massachusetts General Hospital. “Some women feel more satisfied rescheduling when they have their period, but medically there is no requirement to do this.”

The only exception? If you’re going in for special concern, like unusual discharge or a lesion, your period might cloud the exam. “But even that is not an ideal as we can still do vaginal cultures,” Dr. Roth answers. 

Don’t use deodorant before a mammogram

As if mammograms weren’t nerve-wracking enough, you can’t still protect against sweating! “Mammography teaches women to skip deodorant/antiperspirant or powders on the day of the mammogram,” Dr. Roth states.

“The reason is that numerous deodorants and powders contain aluminum, which on mammography seems similar to breast calcifications and could be read as a false positive.” You might be concerned about B.O., but the techs are used to it. Just shower before, and it won’t be that bad. Plus, it’s better than receiving incorrect lousy news later!

Don’t eat red food before a colonoscopy

Red or purple food can color your colon. Even the ice pops you’re advised to have while eating the day before the test could be a problem. “We suggest that these are not purple or red in color because they will disguise the lining of the colon and could then influence the outcome of the study,” says Randall Brand, MD, a gastroenterologist at UPMC. Interestingly, iron supplements can have the same outcome.

And they can have some additional not-so-pleasant consequences. “Iron can also stain the walls of the colon, again having an effect on a successful study,” Dr. Brand states. “Also, iron, for many people, can be constipating and may make it hard for the pre-colonoscopy laxatives to thoroughly clean out the colon for a successful study.” You should limit iron intake for a week before your colonoscopy. Other things that can be difficult to clean out are high-fiber foods like raw fruits and vegetables, corn, and beans. Dr. Brand says to bypass them for three days before the procedure.

Do go ahead and have sex before the gyno or urologist

Don’t bother: doctors say it’s ok to do the deed before your visit, even though you may believe that having sex before a visit to the gynecologist (for a woman) or the urologist (for a man) is a no-no. “Your doctor is not going to yell at you for having sex—it’s completely fine,” Dr. Minkin says.

But again, if you’re going to be bothered about it, skip the sex or reschedule. “It will not change your physical exam either way neither will affect the Pap smear,” Dr. Roth says. For men, you might be worried that it will influence any tests you have on your urine, testicles, or prostate, but Dr. Davies states that’s not the case. “Normal sexual activity is fine,” he acknowledges. “There are no significant irregularities associated with sexual relations.”

Do write down your questions beforehand

No matter what sort of appointment you have, you may be worried. After all, we can feel helpless and embarrassed during doctors exams. That’s why you should write down the points you want to talk about before you go (or even write a note on your phone). That way, you’re less likely to forget or waste your nerve.

“It’s effective if you come in with your list of questions, so you’re not like, ‘Oh, I meant to ask this, I meant to ask that, but I was too nervous,’” Dr. Minkin says. “Don’t be afraid to write down, ‘vaginal dryness is a problem’ if it is, and you can speak about it.” Other than that, the only other thing you should probably do is a shower! 

SOURCES:

  • James Dewar, MD, vice chairman of family medicine at the University of Pittsburgh Medical Center (UPMC), Pittsburgh, PA.
  • Deepa Iyengar, MD, associate professor of family and community medicine at McGovern Medical School at UTHealth and an attending physician at Memorial Hermann-Texas Medical Center, Houston, TX.
  • Joon Sup Lee, MD, chief of cardiology at the University of Pittsburgh School of Medicine, Pittsburgh, PA.
  • Randall Brand, MD, a gastroenterologist at UPMC, Pittsburgh, PA.
  • Mary Jane Minkin, MD, an OBGYN at Yale-New Haven Hospital, New Haven, CT.
  • Elizabeth Roth, MD, an ob-gyn at Massachusetts General Hospital, Boston, MA.
  • Benjamin Davies, MD, chief of urology at the UPMC Shadyside/Hillman Cancer Center, Pittsburgh, PA.
  • Gregory John Galbreath, MD, a PIH Health physician, Whittier, CA.
  • Sarina Elmariah, MD, PhD, a dermatologist at Massachusetts General Hospital, Boston, MA.
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8 Healthy Snacks You Should Keep in Your Desk Drawer http://topnaturalremedy.com/8-healthy-snacks-you-should-keep-in-your-desk-drawer/ Fri, 11 Oct 2019 12:23:54 +0000 http://topnaturalremedy.com/?p=2198 That dreaded mid-afternoon slump is here, bearing hunger pangs with it. You don’t want to leave your table, but you need some healthy fuel to keep your focus. Quit digging in your coworker’s candy bowl and keep few healthy snacks for work on hand instead. Those shelf-stable alternatives will satisfy your hunger without guilt.

8 Healthy Desk Drawer Snacks

Instant Oatmeal

No time for breakfast during your rush in the morning? No problem. Tuck a pack of instant oatmeal packs in your desk drawer so later at any time you can add hot water and use it. Oatmeal is loaded with soluble fiber, which boosts heart health and needs a long time to digest, so you won’t need to eat again before lunch. 

Keep yourself away from flavored varieties, which are filled with added sugar and salt, and alternatively, flavor a packet of plain oats with just a bit of honey or maple syrup and a dash of cinnamon.

Dried Fruit

Dried fruit gets a bad reputation for being high in sugar, but it’s easy to discover unsweetened brands that only have sugar from the fruit itself. Also, keep in mind that fruit shrinks as it’s dehydrated, so a serving is way smaller than the fresh and natural products would be—for instance, a single serving is just a little box of raisins, versus an entire cup of grapes. 

Such small portions make it easy to go overboard if you don’t portion out a serving before digging in. However, that also indicates that you can finish filling up on the satisfying fiber faster. Stick to a quarter-cup portion, roughly the size of a golf ball, and look for preservative-free varieties.

Nuts

The fat content of nuts might give them look like they’d increase your waistline, but research in The Journal of Nutrition discovered that when overweight and obese dieters ate almonds, they lost more abdominal fat and overall body fat than dieters who didn’t consume nuts. 

The combination of protein, fiber, and heart-friendly fats in nuts will keep you filled with just a small amount. Whether you’re a supporter of almonds, pistachios, or peanuts, salted and unsalted are both pretty low on sodium, simply just stay away from coated nuts.

Peanut Butter

Even if you’re not a supporter of eating them whole, you can still receive the health benefits of nuts by keeping peanut butter as an option. Use nut butter to beef up a snack of fresh apples or celery for a portion of healthy fat plus bonus plant protein that will keep you a fuller longer time, or just enjoy it with a spoon.

Limit your portion to a two-tablespoon serving, or make portion control simple with individual packets or snack cups. Peanut butter also matches well with other healthy snacks for work, too.

Jerky 

Jerky is not just for camping and road trips. During your afternoon routine, it packs in a bountiful boost of protein that fills you up fast, implying you likely won’t overeat. Various brands load up on salt to preserve the meat fresh; a 1-ounce serving could carry a quarter of your daily-recommended amount of sodium intake—so look the shelf for a low-sodium variant. Grass-fed and organic jerky has the largest quality and nutritional value.

Tuna 

Healthy snacks for work actually can double as emergency lunch choices. Get your tuna salad fix without leaving your work by pulling out a single-serving pouch, which doesn’t require draining. Not only does your ideal serving pack in about a third of your daily protein requirements, but tuna is an excellent source of omega-3 fatty acids, which can cut your risk of heart disease and slow down age-related mental decline. Find a version that’s packed in water, preferably of oil, to cut the calories down. If tuna isn’t your favorite option, you could also opt for packets of salmon.

Dark Chocolate

As an after-lunch dessert that will satisfy your sweet shortages without damaging your diet, stash squares of dark chocolate in your table drawer. Dark chocolate satisfies hunger more than milk or white chocolate, curbing foolish office munching, according to a small study.

Granola Bars

Granola bars are excellent grab-and-go healthy snacks for work—but they’re not all produced equal. Instead of automatically selecting a low-calorie choice, discover a brand that provides a proper amount of protein or fiber (or both!), so your snack bar will truly fill you up instead of just giving you a brief sugar rush. Fig bars could also be an ideal work snack option.

  • Mayo Clinic Proceedings: “A Meta-analysis of Randomized Controlled Trials and Prospective Cohort Studies of Eicosapentaenoic and Docosahexaenoic Long-chain Omega-3 Fatty Acids.”
  • Nutricion Hospitalaria: “Omega-3 Fatty Acids and Cognitive Decline: A Systematic Review.”
  • Appetite: “Consumption of Dark Chocolate Attenuates Subsequent Food Intake Compared With Milk and White Chocolate in Postmenopausal Women.”
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