There is one rule about hydration that we feel needs to be erased from memory, and it is the 8×8 rule. This common rule encourages people to drink eight eight-ounce glasses of water per day. Although this can help a handful of people stay hydrated, hydration needs vary from person to person. If you are concerned about your daily water intake, or how much water you should be drinking, you clicked on the right article. 

Proper hydration helps support metabolism, cognitive function, energy, skin health, and exercise performance. In this article, we will explain how much water you should drink every day, and how to tell if you are dehydrated or not. 

How Much Water Should You Drink Every Day?

There is no one-size-fits all answer to this question. It all depends on age, activity level, and overall health. Understanding your individual needs can help ensure you drink a sufficient amount of water every day. On average, a healthy adult male requires about 125 ounces per day, while a healthy adult female requires about 91 ounces per day. Those recommendations can change depending on age, weight, activity level, and lifestyle. A simple rule is to drink half your body weight in ounces of water daily. If you are an active person or live in a hot climate, you will likely need to drink more water.

For children, water needs are lower, and the general recommendations are as follows:

• Infants (0-6 months): Typically get hydration from breast milk or formula
• Children (1-3 years): Roughly 4 cups (32 ounces) of water per day
• Children (4-8 years): About 5 cups (40 ounces) of water per day
• Children (9-13 years): About 7-8 cups (56-64 ounces) of water per day
• Teenagers (14-18 years): Between 8-11 cups (64-88 ounces) of water per day
• Adults (19+ years): For men, about 12.5 cups (100 ounces) of water per day; for women, about 9 cups (72 ounces) of water per day

What Do Health Officials Recommend?

Health authorities provide some recommendations, but, once again, there is no single recommendation that applies to everyone. The Institute of Medicine recommends people drink between nine and 13 cups of water per day for adults. Compare that to Harvard Medical School suggesting four to six cups for healthy people. That is a very low number to sufficiently hydrate the body, and that doesn’t even take weight into account. There are other factors that influence daily water intake, such as:

• Diet: If you drink a lot of caffeinated beverages or less hydrating drinks, you may need to drink more water. The reason for this is because you urinate more frequently, losing water in the process. Salty, spicy, and sugary foods can also increase your need for water, and you may need to consume more water if you do not eat hydrating foods. 
• Activity level: People who exercise and are physically active require more water than people who are sedentary or moderately active. 
• Overall health: There are certain medical conditions that cause greater water loss or dehydration. Diabetics, for example, tend to require more water and dealing with diarrhea can cause fluid loss. 
• Location: Living in the mountains at higher elevations, or in hot, humid, or dry areas may require you to drink more water. Additionally, seasons and temperatures play a role in how much water you need. 
• Pregnancy and breastfeeding: Women who are either pregnant or breastfeeding

Benefits Of Drinking Water

You need water for nearly every single bodily function. Water works to regulate body temperature, keep joints lubricated, aid digestion, remove waste, and transport nutrients. When you are properly hydrated, you can experience better cognitive function, including better alertness and memory. Water also helps break down food in the digestive tract and aids nutrient absorption. Sufficient water intake supports healthy kidney function by aiding waste removal. Additionally, drinking enough water can help maintain skin elasticity. 

Signs Of Dehydration

If you are thirsty, then the body is telling you that you need water. It is also a sign that you are partially dehydrated. Other indicators of dehydration include:

• If you pinch your skin and it doesn’t return quickly to normal, you may be slightly dehydrated.
• Pale yellow or clear urine typically indicates good hydration, while dark yellow or amber-colored urine may indicate dehydration.
• Headaches are a common symptom of dehydration
• Dry mouth or skin can indicate that you need more water. 

Understanding how much water you should drink every day is essential to maintain your overall health. Listen to your body and drink water accordingly, increasing water intake if you are more physically active.

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If you are trying to achieve glowing skin and the smoothest complexion, you may think that you need a 10-step skin care routine. You may also think that you have to eliminate all sorts of foods and limit your consumption of others. True skin resilience begins with a more balanced approach: simplify your skin care routine and diversify your diet. You do not need to hit the beauty aisle and grab a cart-load of products, nor do you need to demonize so many foods. 

A lot of health experts believe in the gut-skin connection. Basically, you can prepare different meals or eat specific foods that encourage healthier skin. Below, you will find three tips that not only change how your skin looks and feels, but also how you feel in it. None of the tips are restrictive, which is a huge bonus.

Watch Your Blood Sugar

As a quick note, you do not have to track your blood sugar daily. Even if you do not track your blood sugar, your skin can tell you that something is awry. Blood sugar spikes can promote inflammation, which can trigger flare-ups in certain skin conditions, such as acne, rosacea, and eczema. You do not have to swear off carbs or sugar forever, though. Just know that it’s all about balance, and pairing your carbs with protein can help curb spikes in blood sugar. Instead of eating oats on their own, for example, add some Greek yogurt and almond butter to the oats. Ideally, consume 0.8 grams of protein per kilogram of bodyweight, which is ideal for a sedentary person. A moderately active adult will need significantly more protein, with very active individuals needing a higher amount. 

Count Your Plants

According to research, the state of your gut can reveal itself on your skin. One of the best ways to support a healthy gut microbiome is by eating a diverse mix of plant-based foods. Some research from the American Gut Project examined stool samples from healthy individuals. The researchers noticed that the common denominator between the samples was that the gut microbiome was very rich. Most of the participants consumed at least 30 different plants per week. That is not normal for people who follow the typical Western diet, which lacks fiber and plant diversity. 

Most people eat about 14-16 grams of fiber per day, but the recommended daily intake (RDI) is 25 grams for women, and 38 grams for men. In fact, nearly 95% of American children and adults fail to meet their daily fiber needs. Keep things simple by aiming to consume five different plant-based foods every day. If you do that seven days a week, you will consume 35 different plant foods per week. When you go grocery shopping, your cart should look like a garden exploded in it. 

Eat More (Especially Protein)

It is very common to under-eat, especially protein. Your skin needs way more protein than you think it does, especially if you have wounds you are trying to heal. If you want to repair or enhance your skin barrier, you also need to focus on protein intake. Doubling your protein at meals can have a big impact, not just on your skin, but also on your energy, sleep, and overall mood. Protein is essential for skin health because it provides the aminos acids necessary for building and maintaining collagen and elastin, both of which work to keep your skin firm, elastic, and youthful.

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The unofficial start of summer is nearly here! Memorial Day is the first long weekend just before the summer solstice and people are ready to gather and celebrate. There’s no better weekend to socialize outside and make delicious food than Memorial Day Weekend. That’s why this article brings you seven amazing, healthy recipes that will surprise your taste buds with bold flavors. 

The sad reality is that most people will abandon their diets and wolf down all sorts of unhealthy foods over the weekend. According to statistics, there are roughly 800 hotdogs eaten every second on Memorial Day. That means that about 72 million hotdogs are eaten on this day alone. Perhaps this is because roughly 57% of people engage in barbecuing, but maybe it’s because Americans are inherently unhealthy. 

If you are looking to stay on track with your health goals, however, there are tasty recipes you can make that won’t cause a caloric overload. Make the following recipes this coming holiday weekend and let us know how you like them. 

Mango And Watermelon Radish Salsa

Refresh your palate and elevate your salsa game with this raw vegan dip made with mango, cucumber, watermelon radish, cilantro, and more. It is bright, zesty, and has summer vibes in every bite!

Click here to make the recipe.

Sweet Chili Jicama Sticks

New to jicama? Crisp sticks are tossed in a sweet chili sauce, making them a highly addictive and nutritious snack, which is not a common theme at Memorial Day gatherings.

Click here to make the recipe. 

Grilled Romaine Hearts With Balsamic Dressing

Elevate your grilling game this Memorial Day Weekend with this easy recipe that takes less than 10 minutes to make. Romaine hearts are great on the grill and the sweet tanginess of the balsamic goes great with those char marks.

Click here to make the recipe.

Grilled Portobello Mushrooms

Here’s another great grilling recipe for all you grill fanatics out there. Crank up the heat with these grilled portobello mushroom caps. Marinated in a tart, herbaceous balsamic marinade, these grilled portobellos make for a light and meaty entree or perfect side dish.

Click here to make the recipe.

Oil-Free Baked Vegetable Chips

Skip the hydrogenated oils and chemicals in processed potato chips and churn out a batch of crispy, vegetable chips this holiday weekend! Although this recipe calls for carrots, sweet potatoes, zucchini, beet roots, and turnips, you can whichever vegetables that you enjoy.

Click here to make the recipe.

Melon Ball Salad With A Minty Lime Dressing

Refresh your palate and hydrate the body when you enjoy this Instagram-worthy melon ball salad that has a zesty, minty dressing.

Click here to make the recipe. 

Pineapple Mango Agua Fresca

Perfect for hot summer days, this refreshing, tropical pineapple mango agua fresca is naturally sweetened with a subtle hint of tartness. It’ll put you in that perfect summer state of mind!

Click here to make the recipe. 

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What is the first thing that comes to mind when you picture a summertime cookout? You probably think of hotdogs and hamburgers on a grill. Perhaps you think of potato salad, grilled corn, chips dips, and a whole table of other calorically-dense foods. We are here to tell you that grilling is not just for people who consume animal-based foods. Vegans have tons of options for grilling, and we’ll provide a ton of recipes in this article. 

What If You Do Not Have A Grill?

Many people cannot own a grill because of their living space. You can still grill at home even if you don’t have an outdoor space. Just get a grill pan! Ideally, choose a cast iron grill pan because they distribute heat evenly, are very durable, and are very affordable. If you plan to use a grill pan at home, here are a few tips to get the best results:

• Grease your grill pan by coating your pan with oil before you start cooking. That will help prevent things from sticking to it, but it will caramelize your food and leave grill marks, which is what you want.
• Turn up the heat, although this may vary from recipe to recipe. Generally speaking, you want to set your stove medium-high to high heat and adjust it as you go, so you don’t burn your food. 
• It can be very tempting to look at grill marks, but try to refrain from fussing with your food. The more you do, the more likely it is to stick or never develop any sort of char. Leave your food alone and flip it after the recipe tells you to do so. 
• Clean the pan while it’s hot because that is the easiest time to scrape up leftover charred bits. If you are using a cast iron grill pan, there are specific ways to clean it, so do your research and avoid using soap and water because that will damage the pan. 

Grilled Marinated Eggplant

Summer is all about grilled recipes. This recipe highlights the eggplant, which is marinated in a beautiful citrusy, herbaceous, garlicky marinade.

Click here to make the recipe. 

Grilled Sweet Potato Fries

If you love sweet potato fries, you need to stop what you’re doing and make this recipe right now. This will be your new favorite summer side!

Click here to make the recipe. 

Grilled Peach Salad With A Honey Vinaigrette

This refreshing salad is just in time for the end of spring and beginning of summer. Take advantages of the scrumptious seasonal peaches!

Click here to make the recipe. 

Chili Lime Grilled Corn On The Cob

Crank up the heat with this grilled chili lime corn. It is a delectable side that is perfect for a picnic in the backyard this summer.

Click here to make the recipe. 

Grilled Vegetables

The grill isn’t just reserved for meat. Fire up the grill, bust out the grill basket, and get ready to enjoy the best grilled vegetables!

Click here to make the recipe. 

Grilled Cauliflower Steaks

Grilling isn’t only reserved for meat eaters. You might even start grilling more vegetables once you taste how delicious these “steaks” are!

Click here to make the recipe. 

Grilled Pineapple With A Cinnamon Drizzle

Whether you need the perfect side dish or unique dessert, this grilled pineapple is the perfect balance of semi-sweetness and subtle char.

Click here to make the recipe. 

Grilled Peaches

Summer isn’t over yet! Fire up the grill and get ready to see those beautiful char marks on beautiful, juicy, seasonal peaches.

Click here to make the recipe.

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Asparagus is a popular green vegetable, but it also comes in white and purple varieties. It is used around the world in dishes like stir-fries, pastas, frittatas, salads, and so many others. Enjoy it raw or cooked and enjoy its unique nutritional profile, which includes vitamins A, C, E, and K, folate, potassium, phosphorus, fiber, and protein. So is it good for you? According to researchers, it offers beneficial antioxidants, vitamins, and minerals that support overall wellness. 

What Is Asparagus? 

Asparagus belongs to the lily plant family, and there are over 300 species grown worldwide. Asparagus is native to most of Europe, Western Asia, and Northern Africa. Historians found that it was first cultivated over 2,500 years ago in Greece. In Greek, the word for asparagus translates to “shoot” or “stalk.” 

Although there are three main varieties of asparagus, the most common one is green. White asparagus is more delicate and harder to harvest, while purple asparagus is smaller and mildly fruity in flavor. Continue reading to learn about more health benefits of asparagus. 

Great Source Of Antioxidants

Antioxidants work to protect the body’s cells from damaging free radicals and oxidative stress. Research shows that oxidative stress contributes to the development of many diseases, including cancer, and chronic inflammation. Similar to other green vegetables, asparagus is rich in vitamin E, vitamin C, glutathione, and other flavonoids and polyphenols. It is especially high in isorhamnetin, kaempferol, and quercetin. A handful of test-tube and animal studies found that those compounds are integral for disease prevention. Health experts believe that glutathione helps to slow the aging process and protect the skin from damaging pollutants. 

Encourages A Healthy Pregnancy

Asparagus contains a significant amount of folate, which is a vital nutrient for healthy pregnancy. Folate works to decrease the risk of neural-tube defects in fetuses, making it essential for women to consume enough of it. It works alongside vitamins B12 and C to help the body break down, use, and create new proteins. Folate also aids the formation of red blood cells and helps the body produce DNA, which is the building block of the human body. 

Great Source Of Vitamin K 

Vitamin K is the body’s primary blood clotting vitamin, but that’s not all it’s good for. Many studies have found that vitamin K works to improve bone health because it works with vitamin D to aid bone mineralization, tissue renewal, and cell growth. Various studies confirm that vitamin K not only increases bone mineral density in osteoporotic people, but also reduces fracture rates. Additionally, vitamin K plays a crucial role in supporting heart health, preventing arteries from hardening and keeping calcium out of artery linings and the bodily tissues. 

May Help Lower Blood Sugar

Several animal studies found that asparagus extract was able to lower blood sugar in diabetic rats. Those studies also showed similar effectiveness to glibenclamide, a medication to help manage type 2 diabetes. Other studies found that asparagus extracts were effective at lowering blood sugar and improving insulin levels in diabetic rats by reducing cholesterol, glucose, and oxidative stress. More research is necessary in humans to see if asparagus can help lower blood sugar levels. 

May Help Fight Cancer

Asparagus may be of special interest to men because the extracts derived from it may help protect against prostate cancer. Some studies suggest that one extract of asparagus exhibits selective cytotoxicity on cancer cells, but not on non-cancerous cells. The compound glutathione works to destroy carcinogens, and researchers believe that glutathione levels in cells can help determine longevity. Glutathione also plays a role in enhancing immune function and reducing persistent inflammation. 

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When it comes to balancing and healing your gut, you can experiment with different diets, lifestyle changes, and so much more. You may experiment with probiotics, increasing fiber intake, detox plans, or other supplements that promise less bloating and regular elimination. Even after all of those efforts, you still may not be able to get your gut under control. Have you thought about your alcohol intake, though?

Most people who drink alcohol can typically recall a time when it caused them digestive troubles. A night of drinking can lead to irregular bowel habits or bloating, depending on the alcoholic beverages you drank. Alcohol also affects many other aspects of your overall health, not just the digestive system. In this article, we will take a look at how much alcohol impacts gut health, which can affect your mental health, hormone balance, energy levels, and much more. 

It Can Affect Immune Function

A large portion of the body’s immune cells are created in the gut, so an imbalance in your gut microbiome can affect this production. In fact, an imbalanced gut can increase the likelihood of a weakened immune response. Additionally, the integrity of your intestinal lining helps support optimal immune function, but that lining is broken down with regular or chronic alcohol consumption. 

It Creates An Imbalance Of Gut Microbes 

If you take a high-quality probiotic to help balance gut microbes, it’s likely that alcohol consumption is sabotaging that effort. That is true whether you drink alcohol a couple times per week or daily. Researchers note that certain unhealthy gut microbes feed off alcohol, which makes your cravings more irresistible, especially if you regularly imbibe. 

It Can Contribute To Leaky Gut

When you drink alcohol, you increase the risk of leaky gut, or intestinal permeability. This is because alcohol destroys epithelial cells in the gut lining. That increases toxic byproducts of bacteria and cell damage, which triggers inflammation in the gut. Intestinal permeability can also be a cause of many autoimmune diseases, food sensitivities, or other immune concerns. 

It Can Affect Your Mood

Believe it or not, your gut microbiome plays a role in how you feel. Your gut supports mood via the release of neurotransmitters, such as dopamine and serotonin, and supports the communication of the gut-brain axis. If you have an unhealthy balance of bacteria in the gut because of alcohol consumption, you may worsen symptoms of depression, anxiety, or other mood disorders. 

How Much Alcohol Does It Take To Impact The Gut?

In all honesty, it does not take much. A few drinks per week or a single alcohol binge (more than four to five drinks in one sitting) can prevent you from having optimal gut health. Alcohol’s toxic nature and the byproducts it creates when the body metabolizes it can affect normal gut bacteria and jeopardize the gut’s lining. Unfortunately, the effects become more problematic when you drink more. If you want to help improve gut health after cutting back on alcohol intake, consider the following:

• Take probiotics because they can help establish healthy bacteria in the gut. By increasing the amount of beneficial bacteria, you can help improve immune function, enhance digestion, and feel better overall. If you notice that a probiotic harms the gut or worsens existing symptoms, you may need to modify your diet even more. Eliminating gut-irritating foods, such as dairy, grains, gluten, and corn, may help improve gut health. 
• Increase your fiber intake by adding a variety of fruits, vegetables, nuts, seeds, whole grains, and legumes to your diet. Researchers state that adding more fiber to your diet is one of the best ways to enhance your gut microbiome. You should also increase your intake of prebiotic fiber, which you can find in oats, apples, artichokes, bananas, and sunchokes. 
• Replenish integral nutrients, such as B vitamins, vitamin C, vitamin D, magnesium, and more, because alcohol can deplete them. Nutrients like zinc, vitamin C, and omega-3s can help rebuild the gut lining and benefit those with leaky gut.

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There is no one-size-fits-all recommendation for weight loss. Everyone is different, so different approaches work for some, while other methods work better for others. One thing is for sure: you do not need to overhaul your entire lifestyle to lose weight. Big shifts, such as strict diets, can be difficult to maintain, especially when life gets busy or your motivation starts to decline. 

Microhabits can come to your aid in this situation. They are small, manageable actions that require minimal effort, but they create meaningful change when you repeat them consistently over time. Instead of relying on pure willpower, you repeat these microhabits to help you build momentum and make healthier choices. Small shifts in your daily routine can completely reshape your weight loss journey, making it more sustainable and realistic. Experiment with the following microhabits to support your weight loss goals. 

Drink Water Before Your Meals

According to research from 2022, drinking one to two cups of water 30 minutes before you eat a meal can reduce your daily caloric intake by about 170 calories. Since a calorie deficit is necessary for weight loss, this habit can make a difference. One reason this works is because water increases feelings of fullness before you eat. That makes you less likely to overeat, and you also eat less without feeling restricted. Some dietitians believe that this habit can help curb intense hunger and reduce the likelihood of reaching for high-calorie foods. 

Pause Before You Snack

We have all gone to the fridge or pantry and opened the door to see what caught our eye. Before you reach for a snack just to snack out of boredom, take a pause and check in with yourself. A brief pause of 10 to 20 seconds can help you make a more intentional choice. The choice could be to eat an apple instead of a bag of chips, or it could be to wait to eat until you feel hungry. You can also make sure that you have a small treat planned for each day, and that may help you feel less restricted and be smarter with your food choices.

Begin Your Day With Protein

A lot of people rely on a bagel with cream cheese or buttered toast and fruit to start their day. A simple shift to focus on protein-rich foods for breakfast can influence the rest of your day. Protein works to keep you full for longer and stabilize blood sugar, which can help curb mid-morning cravings. The goal with this micro habit is to help you feel more satisfied and less likely to reach for less-nourishing foods. You can eat:

• A smoothie with protein powder
• Oatmeal with nut butter
• Greek yogurt with nuts and berries
• Chia pudding

Focus On Adding, Not Subtracting

Rather than focusing on things you cannot eat, try to add things that are beneficial to your meals. A subtle shift like that can reframe your thinking. “What can’t I eat?” changes to “what can I include?” Over time, that will naturally cause you to weed out those unhealthy options without the mental exhaustion that comes with restrictive eating. Small additions can include:

• Healthy fats (avocados, olive oil)
• Lean protein (wild caught fish or free-range poultry)
• A serving of vegetables
• Nuts and seeds

Incorporate Movement Where You Can

You don’t always have to complete a structured workout to say that you “moved” during the day. You can choose the stairs instead of the elevator or park farther away to walk to where you need to go. Small bursts of activity increase your daily movement, which plays a big role in energy balance. It can also support your weight loss efforts over time. You can also get creative with your movement. For example, you can do squats, jumping jacks, push-ups, or leg lifts during commercials while you watch TV. Perhaps you engage in some light hip mobility for a few minutes every hour at your job. The main thing to remember is to get the blood flowing and break free from the sedentary lifestyle. 

Walk For 10 Minutes After Eating

Research from 2025 found that walking immediately after a meal can help reduce post-meal glucose spikes and lower blood sugar. In fact, a short 10-minute walk was more effective at doing that than a longer walk a while after a meal. The more stable your blood sugar, the more you can regulate appetite and reduce energy crashes. Walking does not have to be something new that you add to your schedule; rather you can walk to the store, run a nearby errand, or do manual chores. Be flexible and keep it brief, which makes it more realistic to your schedule.

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There is something so satisfying about drinking homemade nut and seed milks. You may not realize how easy a nut or seed milk is to make until you finally do it. If you have a blender, nuts or seeds, water, and a few extra ingredients for flavoring, you are in business! Just make sure you have some cheesecloth, a nut milk bag, or fine mesh sieve to strain your non-dairy milk. We do highly encourage you to purchase a nut milk bag because it makes the process so much easier. 

Why make your own non-dairy milks when there are so many varieties available in grocery stores? First off, there are many promising store bought versions made by reputable brands. However, there are many varieties that have problems that begin in production. There are various preservatives, additives, and flavorings given to otherwise neutral-tasting non-dairy milks to make them more appealing. Carrageenan is the most problematic ingredient because it is a common thickener and emulsifier. 

Derived from seaweed and considered a “natural” ingredient, carrageenan can cause inflammation and gut irritation. Upon entering the gut, carrageenan signals the body to react in the same way as if it were to encounter dangerous bacteria. That results in gastrointestinal inflammation, which is not something you want to experience when enjoying something as simple as non-dairy milk. 

To help you avoid all of that, here are 10 of our favorite non-dairy milk recipes. We hope you love them!

Homemade Chocolate Almond Milk

Satisfy your craving for chocolate in the healthiest way by drinking this homemade chocolate almond milk. Great on its own or in smoothies!

Click here to make the recipe. 

Healthy Homemade Hazelnut Milk

Get ready to become obsessed with this homemade hazelnut milk recipe. It’s 100% natural and free of preservatives, gums, and added sugars.

Click here to make the recipe. 

Raw Vegan Brazil Nut Milk

Brazil nut milk offers incredible flavor and is loaded with selenium and other nutrients, making for a unique change from regular nut milk.

Click here to make the recipe. 

Homemade Cinnamon Date Cashew Milk

Brazil nut milk offers incredible flavor and is loaded with selenium and other nutrients, making for a unique change from regular nut milk.

Click here to make the recipe. 

The Best Creamy Hemp Milk

Super rich and creamy, this hemp milk is everything you want from a plant-based milk. The best part? No straining required!

Click here to make the recipe. 

Homemade Flax Seed Milk

Flax seed milk is a great dairy alternative if you have nut allergies. It’s rich in B vitamins, protein, and essential fatty acids.

Click here to make the recipe. 

Raw Vegan Pumpkin Seed Milk

Get a healthy dose of protein and zinc when you load up on this non-dairy seed milk. It’s perfect for smoothies, desserts, or granola.

Click here to make the recipe.

Raw Vegan Pistachio Milk

Learn to make your own raw vegan pistachio milk that only contains 4 ingredients. It has a distinctive flavor and luscious, creamy texture.

Click here to make the recipe.

Raw Macadamia Nut Milk

Non-dairy milks are taking the world by storm! This homemade macadamia nut milk is rich, delicious, rich in fiber, and incredibly easy to make.

Click here to make the recipe.

Raw Almond Milk

Get ready to say goodbye to the store bought almond milk in your fridge! This recipe is easy to make from scratch and a real raw treat!

Click here to make the recipe.

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The graviola fruit, or soursop, is a tasty fruit that’s popular for its refreshing flavor and impressive health benefits. It offers a lot of fiber and vitamin C with few calories and has gained popularity as a remedy for various viruses. Some believe that it aids with pain relief and may even prevent certain types of cancer. Does the research back the hype? Continue reading to find out. 

What Is Soursop?

It is a fruit with a prickly green exterior and bright white flesh that has a creamy texture. Many compare the vibrant flavor to pineapple or strawberry. Typically eaten raw, soursop contains large black seeds that you must avoid. The fruits can be quite large, so it’s best to divide a single fruit into several portions. A typical 100-gram (g) serving of raw soursop exhibits the following nutritional profile: 

• Calories: 66
• Carbohydrates: 16.8 g
• Protein: 1 g
• Fiber: 3.3 g
• Vitamin C: 34% of the recommended daily intake (RDI)
• Magnesium: 5% of the RDI
• Thiamine: 5% of the RDI
• Potassium: 8% of the RDI

In addition to the above nutritional profile, soursop also contains small amounts of niacin, folate, iron, and riboflavin. Many parts of the fruit, including the leaves, stems, and fruit, have been used for their medicinal properties. Some animal and test-tube studies found that it may reduce inflammation and slow the growth of certain cancers. 

Anti-Inflammatory Activity

A 2010 rodent study found that soursop was able to block pain receptors and reduced inflammation in rats. A 2014 rodent study noted that soup soursop’s anti-inflammatory properties may be useful in relieving pain. Although research is currently limited to animal studies, these findings may open the door for future treatment in humans. In fact, one study found that soursop helped lower inflammatory markers associated with arthritis. 

Helps Fight Bacteria

In one test-tube study, soursop extract worked to fight off the bacteria responsible for staph and cholera infections. Another test-test-tube study used soursop extracts of varying concentrations on different types of bacteria responsible for oral diseases. According to the results, soursop effectively killed off multiple types of bacteria, including the strains that cause gingivitis and tooth decay. 

May Regulate Blood Sugar

One study, which included diabetic rats, received soursop extract injections for two weeks. The rats that received the injections had blood sugar levels five times lower than the untreated groups. In another study involving diabetic rats that received soursop extract injections, the results indicated a near 75% reduction in blood sugar. Although more research is necessary in humans, these findings in animal studies suggest that soursop may benefit people with diabetes. However, those people must also pair soursop consumption with a healthy diet and active lifestyle. 

May Help Kill Cancer Cells

Although this is an exciting claim, it’s worth noting that most research is currently limited to test-tube studies. For example, one test-tube study used soursop extract to treat breast cancer cells. The extract was able to reduce tumor size, enhance immune activity, and kill off cancer cells. Another test-tube study examined soursop extract’s effects on leukemia cells. The results indicated that soursop extract stopped the growth and formation of leukemia cells. 

Antioxidants Galore!

Most of soursop’s health benefits stem from the fruit’s inherent antioxidant compounds. Antioxidants work to neutralize free radicals, which if left unchecked can contribute to oxidative stress. According to several studies, antioxidants may play a role in reducing the risk of heart disease, cancer, diabetes, and other health conditions. One test-tube study measured soursop’s antioxidants and showed how they prevented damage to human cells. Soursop also contains plant compounds, including luteolin, tangeretin, and quercetin, all of which are beneficial to humans. 

May Lower Blood Pressure

Historically, different cultures used soursop as a folk remedy to lower blood pressure levels. If your blood pressure is unmanaged, your risk of heart disease and stroke is heightened. A 2012 animal study used soursop on rats with high blood pressure and found that it helped lower blood pressure. Researchers noted that soursop exhibited hypotensive abilities due to its effect on calcium ions.

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If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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The post 5 Foods To Avoid If You Get Migraines appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.