A significant percentage of our body is made up of water, so there’s no denying that it is essential to our overall health. While most people understand that they must drink approximately eight glasses every day, they don’t know that there are certain times when the habit can be more helpful. So, understand when to drink water for maximum benefits instead of chugging multiple glasses whenever you feel like it. Immediately after waking up Drink a glass or two of water first thing in the morning. Supplying H2O to your body on an empty stomach has numerous benefits. It helps cleanse the bowels, flush toxins, boost energy levels, improve skin health, and even strengthen the immune system, among other things. Before and during meals A glass of water before a meal enhances the feeling of fullness and curbs the tendency to overeat. On the other hand, drinking water during a meal helps with digestion, especially if you’re eating high-fiber foods like beans, lentils, and oatmeal. That said, don’t drink too much, as it may dilute the natural juices that aid digestion. Before and after exercise For moderate-intensity daily workouts, drink a glass or two of water about 30 minutes before starting.

A migraine is a condition in which individual experiences throbbing and often pulsing pain on the side of the head. It can be either just one side or both sides of the head. This can also be accompanied by extreme sensitivity to light and other symptoms like vomiting and nausea. Taking lots of rest during such an episode is recommended, and some foods may be helpful in managing and relieving the pain. Avocados This fruit is extremely high in magnesium content which is essential in managing headaches caused by migraines in individuals. These fruits also have healthy fats, which is an added benefit when preparing a meal with this ingredient. Add it to a salad or make guacamole out of it. Avocado is versatile and can be eaten by simply spreading it on toasted bread. However, doctors warn that eating too ripe avocados can do the opposite of treating migraine and become a trigger due to the tyramine present in over-ripe fruit. So make sure to eat fresh avocado, and not a stale one. Bananas These fruits are packed with magnesium, potassium, vitamin B, and complex carbohydrates, which all come together to fight off the painful headaches caused by migraine.

If bones act as the body’s building blocks, then the joints connect these building blocks and maintain the body’s framework. Strong joints facilitate body mobility and prevent bone damage. Conversely, joint problems, if left untreated, can culminate in health conditions like rheumatoid arthritis and osteoarthritis. However, eating healthy foods and beverages can play a key role in maintaining joint health. Therefore, here are some quick smoothies to add to your meals to relieve joint pain: Orange and turmeric smoothie Orange, a citrus fruit, contains high levels of vitamin C, which can help fight inflammation and control arthritis symptoms. Turmeric consists of curcumin, the chemical responsible for turmeric’s yellow pigmentation, which also entails anti-inflammatory properties and is used as a treatment option for lowering osteoarthritis pain. Orange and turmeric smoothie, with a dash of lime juice and some ginger, is a treat to one’s taste buds and joints. Spinach and grapefruit smoothie Spinach contains the antioxidant kaempferol, which helps fight the inflammatory agents contributing to the onset of arthritis and osteoarthritis. It is also a rich source of vitamins C and E, essential to aid joint flexibility and protect the body against pro-inflammatory molecules. A smoothie comprising spinach and grapefruit is a power-packed solution to fighting joint pain and preventing arthritis.

Sinus infection or sinusitis is usually triggered by colds or allergies. The condition clogs up the nasal passage with fluids, swelling the tissues and causing pain in the forehead, ears, or teeth. Additionally, one may have a fever, cough, or feel pressure on their face. Sinus infection is curable, but prompt treatment is advised to avoid worsening the symptoms. Here are some home remedies one can try to manage the condition better. Ginger tea Ginger is rich in antioxidants and has anti-inflammatory properties that can relieve sinusitis symptoms like swelling and redness. So, a glass of hot, ginger-infused water can be beneficial. Warm compress Heat melts tough sinus infections, relieving pressure and inflammation in the affected areas like the forehead, nose, cheeks, and head. Here, one can try a simple home remedy of dipping a clean washcloth in hot water, wringing it, and placing it on the affected areas. One can repeat the process until the pain is relieved. Essential oils Essential oils are extracted from plants and are antibacterial and anti-inflammatory. Peppermint, rosemary, tea tree, and eucalyptus are some popular oils used to relieve sinusitis symptoms. One can add a few drops of these oils to a steam bath or a diffuser and inhale the vapor.

Nutrition is integral to keeping one’s body healthy, including maintaining respiratory or lung health. Though several healthy lifestyle changes can help keep lung health in top shape, some specific food choices can further facilitate this by safeguarding one’s lungs from illnesses. On the other hand, some food items should be avoided entirely to ensure no infections or inflammation in the respiratory tract. Here are some foods that are best and worst for one’s lungs. Safe foods High fiber foods These include whole wheat foods like brown rice, wheat pasta, and even brown bread. Also, baked beans, quinoa, chia seeds, pears, broccoli, raspberries, peas, lentils, and black beans are excellent fiber sources. Research suggests that people who add more fiber to their meals are more likely to have better lung health than those who don’t include fiber. Coffee The caffeine present in coffee is known for its anti-inflammatory properties. It also contains polyphenols which are a well-known antioxidant and are also anti-inflammatory. Research indicates that drinking some caffeine every day will keep your lungs healthy and fit. Whole grains Barley, brown rice, whole wheat bread, whole wheat pasta, quinoa, and even oats are good examples of whole grains. Besides being fiber-rich, they contain nutrients like vitamin E, essential fatty acids, and selenium.

Menstrual pains and cramps are common occurrences. They occur when the uterine muscle contracts to shed tissue, which temporarily breaks the supply of oxygen to the uterus, causing a painful feeling. Using a heating pad or a painkiller is often the most popular choice to alleviate this pain, but eating healthy and staying hydrated can also help control the intensity and duration of menstrual cramps. Here are some foods that may help relieve menstrual pain: Bananas When consumed in moderation, bananas can help relieve menstrual pain. They are a great source of vitamin B6, potassium, and magnesium, which have been linked to reduced severity of cramps. The fiber content of bananas also helps improve bowel movement, thus reducing bloating and pain. Herbs Many traditional herbs have been linked to reducing period discomfort. These can be added to teas or foods. They include: Fennel: To relieve pain and decrease the bleeding length Cinnamon, sage, and cumin: To reduce cramping Ginger: To relieve any pain, inflammation, or nausea Chamomile: To relieve cramps and improve mood Turmeric: To reduce inflammation and pain Water Maintaining a healthy fluid intake can also help reduce bloating and manage pain. One can also try herbal tea or fruits and vegetables with a high water content (such as watermelon, lettuce, celery, cucumbers, or berries).

Prostate cancer is one of the most common kinds of cancer among the country’s male population. The American Cancer Society estimates 288,300 new cases of prostate cancer in the year 2023. Although, healthy food habits can significantly reduce one’s risk of developing prostate cancer. While any changes to one’s food intake need to be approved by a licensed healthcare professional, some of the following foods can have a positive effect on prostate health: Tomatoes Tomatoes are a rich source of an antioxidant called lycopene, which reduces the occurrence of free radicals in the body, thus lowering oxidative stress and the risk of developing prostate cancer. Eating cooked or pureed tomato products such as tomato paste, spaghetti sauce, sun-dried tomatoes, and tomato juice is an excellent source of lycopene. Broccoli Cruciferous vegetables like broccoli contain phytochemicals like sulforaphane that can selectively kill cancer cells while protecting healthy prostate cells. They are also rich in other antioxidants, vitamins, and minerals crucial for maintaining one’s health and immunity. Green tea Green tea has several compounds that are beneficial for promoting good health and fighting the growth of cancer cells. These include xanthine derivatives, epigallocatechin gallate (ECGC), and epicatechin. However, certain extracts from green tea have also been known to reduce the effectiveness of chemotherapy for prostate cancer, so those undergoing treatment must ask their doctors before drinking green tea or taking any tea supplements.

Rheumatoid arthritis is an inflammatory disorder that can affect joints and other parts of the body, like the skin, lungs, eyes, blood vessels, and heart. As it is a chronic autoimmune disorder, the condition develops when the immune system begins attacking healthy tissues. Further, unlike the wear and tear damage associated with osteoarthritis, rheumatoid arthritis affects the lining of the joints leading to swelling, bone erosion, and deformities, causing pain. Best foods Changes in the meal plan may not cure the condition, but making better food choices can help relieve some of its symptoms. So, doctors may recommend anti-inflammatory foods to help lower the inflammation in the body. Here are some of the foods for rheumatoid arthritis management: Carrots Orange vegetables such as carrots are rich sources of vitamin A and beta-carotene, which can reduce inflammation in the body. Further, cooking can help increase the concentration of these nutrients, so one can add cooked carrots to their daily meals when dealing with rheumatoid arthritis. However, rather than opting for large quantities, one must have one large carrot or seven to eight baby carrots every day. Ginger Ginger contains generous amounts of anti-inflammatory compounds. This versatile root also has a unique flavor, making it an excellent addition to daily meals.

Nutrition and lifestyle choices help people shape their bodies and live healthy lives. A well-balanced meal can also help prevent the development of illnesses such as high blood pressure, diabetes, and cancer. Several foods contain beneficial chemicals that may help in cancer prevention. Several studies have found that increasing the intake of such superfoods can reduce the risk of developing cancer. Here are 5 best foods to eat regularly to lower cancer risk. Best foods for preventing cancer Broccoli Broccoli contains sulforaphane, a plant chemical found in cruciferous vegetables that may have anticancer properties. According to some research, eating more cruciferous vegetables like broccoli may reduce the risk of developing colorectal cancer. It can be added in salads or stir-fried. Broccoli assists the body in fighting off ailments and issues brought on by an unhealthy lifestyle. Tomatoes Tomatoes are high in lycopene. Lycopene is a carotenoid, or phytonutrient, that contributes to the red color of tomatoes. This compound has been shown to slow tumor growth and protect against prostate cancer. Although it can be eaten raw or in salads, sautéing the tomatoes like pasta sauce provides the most health benefits. The heating process increases the body’s ability to absorb lycopene, resulting in the greatest benefits.

Lactating mothers must have nutritious meals to ensure their infants’ proper growth and development. Eating the right food items can help increase breast milk production, improve the mother’s health, and provide the baby with essential nutrients. Adding certain superfoods to the menu will deliver healthy nutrients to the mother and baby. Such foods are powerhouses of vitamins, minerals, and antioxidants that help boost milk production and energy and improve health. Avocados Avocados are rich in healthy fat, fiber, and numerous minerals and vitamins that boost a lactating parent’s health. It packs a high amount of potassium that helps maintain the body’s fluid balance and assists in the necessary muscle and nerve function. Its vitamin C and K content delivers the required antioxidants and blood clotting factors. Oleic acid in avocados helps reduce inflammation and the risk of heart complications, while folate provides the necessary components for the growth and development of the baby. Salmon Salmon contains a high amount of omega-3 fatty acids that are essential for the baby’s brain development. Salmon is also a good source of protein, vitamin D, and vitamin B12. With numerous benefits, salmon is a superfood for lactating mothers and is safe to use at least once or twice a week.

Our blood performs various bodily functions and is indispensable to human life. It carries infection-fighting cells and antibodies, transports waste products to the liver and kidneys, and provides oxygen to different body parts. Thus, optimal blood count and circulation are crucial for overall health and well-being. Since blood count and circulation are partially regulated by the nutrition derived from food, doctors recommend a healthy meal plan that includes the following: Lean meats Red meats like beef, veal, pork, and lamb and poultry like chicken are the richest meat sources of iron, which can considerably increase blood count. They are also associated with the production of trimethylamine N-oxide in the body, which may improve blood flow in those with low blood pressure. Thus, individuals looking to improve blood count and circulation may benefit from adding lean meats to their meals. Spinach A leafy green vegetable, spinach is among the most recommended foods to increase iron in the blood and fight anemia. However, experts recommend eating cooked spinach to acquire maximum nutrients. It is also essential to supplement iron-rich leafy green vegetables like spinach, kale, fenugreek, and Brussels sprouts with vitamin C, as this vitamin helps with iron absorption. A few foods with high reserves of vitamin C are oranges, grapefruit, papaya, and pumpkin.