The leaves change, the weather gets cooler, and the scent of pumpkin spice emanates from almost every coffee shop. If those things do not indicate fall, we don’t know what will. A lot of people also spend more time indoors, due to colder weather, and that just so happens to coincide with the arrival of cold and flu season. If you like to take a more proactive approach to health, which includes strengthening the immune system, that can only benefit you this fall.

Why Prioritize Immune Health Now?

The immune system works round the clock to protect the body from harmful pathogens. There is no magic pill that guarantees full immunity, but there are many practical, science-backed methods that can help you enhance immune defense. Getting a head start on immune support is integral to having a vibrant fall and winter. Build up your resilience before you come down with the common cold or flu. Consider the following strategies to fuel your immune system this fall. 

Get Creative When You Feel Too Tired To Exercise

Movement is better than no movement at all, as physical activity improves circulation, lowers stress, and helps immune cells travel throughout the body with ease. Physical activity can also boost energy levels, enhance digestive function, and improve brain health. Sometimes, you don’t want to go to the gym or spin class on colder fall days. That’s completely fine, but it’s important to get creative in order to fit some movement into your day. That can be as simple as a 15-minute walk through the neighborhood, following a 25-minute yoga video in the living room, or taking the stairs instead of the elevator. Consistency is key, and even short bursts of activity can help encourage better immune function. 

Stay Hydrated

When the weather is colder, it is more common for people to avoid water. The reason for this is because they don’t feel like they need to hydrate because of the summer heat. Water works to carry nutrients to cells and helps the body flush out toxins, two processes that are vital to optimal immune function. By drinking plenty of water throughout the day (more than you think you need), you can help keep up the body’s natural defenses. You can also enhance hydration by eating water-rich foods and drinking herbal teas. Just remember that caffeinated beverages and sugary drinks can dehydrate the body. 

Prioritize Quality Sleep

Sleep is not a luxury; rather, it is a necessity. That is true whether you are discussing immune function, mental health, stress, or digestion. During sleep, the body produces cytokines, which are protective proteins that are essential for fighting inflammation and infection. Sleep experts encourage people to get seven to nine hours of sleep per night. To maintain healthy sleep habits, establish a consistent sleep schedule, even on the weekends, and create a relaxing bedtime routine to ensure restful sleep. Lastly, make sure your bedroom is cool, dark, and quiet to facilitate healthy sleep. 

Keep Stress Levels Down

It’s common to experience stress every now and again. Maybe your in-laws are visiting or you have $20 riding on a football game. Problems arise when stress becomes chronic, as it can actually suppress the immune system and make you more susceptible to illness. Finding ways to manage stress can go a long way in keeping cortisol levels in check. Try spending time in nature, connecting with loved ones, meditation, yoga, or engaging in hobbies that take your mind off things. If stress becomes unmanageable and overwhelming, consider talking to your primary care provider or a mental health specialist. 

Don’t Forget Hand Hygiene

This is a simple act that offers a lot of protection, yet many people neglect proper hand hygiene. Perhaps their hands come in contact with many high-touch surfaces (shopping carts, doorknobs, etc.) and then they put their hands in the eyes, mouth, or nose. If those surfaces had germs on them, those germs could then enter the body and cause infection. If you touch something dirty, take 20 seconds to thoroughly wash your hands with soap and water. That is especially true after you cough, sneeze, or use the restroom.

Fuel The Body With Nutrition

What you eat impacts your overall health, including your immune system. Health experts suggest people focus on consuming an array of colorful fruits and vegetables as a way to diversify antioxidant intake. Whole fruits and vegetables also offer integral vitamins, minerals, and compounds that encourage healthy immune function. In addition to eating the rainbow, it is best to consume: 

• Whole grains: they provide sustained energy because of the fiber content. Fiber works to enhance gut health, which is closely linked to immune function. 
• Healthy fats: essential for reducing inflammation and enhancing nutrient absorption, you can find these in nuts, seeds, avocados, olive oil, and avocado oil.
• Probiotic foods: sauerkraut, kefir, yogurt, kombucha, kimchi, natto, and miso are all rich in probiotics, which support a healthy microbiome. A higher presence of healthy bacteria in the gut has been linked to better immune function.

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It is not uncommon for people to seek out new ways to lose weight, get fit, or become healthier overall. From eating more vegetables and exercising daily to meditating, there are many ways to be healthier. But what practices unlock optimal gut health? Health experts suggest that adopting a consistent morning routine can set your digestive system on the right path every day. 

Starting the day with poor digestive function can make you feel uncomfortable, sluggish, and tired. If gut issues become chronic, you could face more serious health issues. Prioritize a morning routine to kickstart your metabolism, regulate bowel movements, and reduce bloating. Consider the following tips to enhance gut health, optimize nutrient absorption, and prevent constipation. 

Drink Water As Soon As You Wake Up

Mornings can be very hectic, and it is very easy to go straight for the caffeine if you feel very tired. You don’t need to start your day with an Instagram-worthy breakfast, but you should at least make it a point to drink 16 ounces of water before you put anything else in your body. Not only does this put you on a path to avoid dehydration, but it also positively affects the lining of the intestine. Studies show that properly hydrating can help prevent constipation and help the body break down food in the stomach. Ideally, you should drink half your body weight in ounces of water throughout the day, but starting the day with 16 ounces is the way to set your digestive system up for success.

Engage In Gentle Movement

You do not have to engage in an intense interval workout first thing in the morning. In fact, most people don’t have the energy for that upon arising from a deep slumber. Try your best to incorporate 15 to 30 minutes of light cardiovascular exercise into your morning routine. Gastroenterologists agree that colorectal cancer (the second most lethal form of cancer in the U.S.) cases are on the rise. They encourage people to move their body to avoid health risks that stem from constipation and other serious digestive disorders. 

Eat A Balanced Breakfast

A lot of people are confused on what a balanced breakfast looks like. To some, a balanced breakfast is an egg on toast with some tomatoes and a glass of milk. To others, a balanced breakfast is a sugary bowl of packaged oatmeal. Ideally, you consume a variety of foods that contain healthy fats, fiber, protein, and complex carbohydrates. Consider plain Greek yogurt mixed with almond butter and fresh berries. A fruit and vegetable smoothie is another great breakfast option. Steel cut oats with almond butter and diced apples is another option. Avoid processed foods like frozen waffles and refined, sugary carbs, such as white bread, donuts, and packaged baked goods. A nutrient-rich breakfast helps feed the good bacteria in the gut, which not only fuels the digestive system, but also keeps you energized and full until your next meal.

Drink Lemon Water Before Your Coffee

As we mentioned earlier in this article, it is best to start your day with 16 ounces of water. The next step could be drinking a cup of warm water mixed with the juice of half of a lemon. Sip this slowly and do not gulp it down for maximum benefits. Drinking lemon water can help stimulate bile production, which helps the body break down fats. It can also alkalize the body to reduce gut inflammation, while simultaneously hydrating the intestines for smoother, easier bowel movements. 

Practice Deep Breathing Before You Eat

Before you eat your healthy, balanced breakfast, make sure to engage in some deep breathing exercises. Stress can interfere with optimal digestive function, as it triggers gut-brain axis dysfunction. This can commonly lead to indigestion, so we encourage you to try five minutes of diaphragmatic breathing for five minutes before you eat.

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For centuries, people around the world have turned to a variety of herbs, tonics, and specialized drinks for health benefits. Tepache originated in Mexico and kombucha originated in northeastern China. So it’s safe to say that each culture has their own beneficial, gut-enhancing beverage. To this day, there is no shortage of drinks that promise better gut health. Some drinks have made this list due to clever marketing, but a growing body of research shines a light on the digestive benefits of certain beverages. With so many drinks that claim to support gut health, though, how can you know which one is really worth its salt? 

Why Should You Drink Gut-Healthy Drinks?

Your goal should always be to support the gut microbiome with prebiotics and probiotics. Your microbiome consists of good bacteria and unhealthy bacteria. The more good bacteria in the gut, the better your digestive and immune systems function. Researchers continue to learn all the ways the microbiome affects overall health via new studies. 

Gut-healthy drinks work to support the gut microbiome, but the benefits don’t stop there. The beverages in this article contain important vitamins and antioxidants that exhibit anti-inflammatory properties. Sure, probiotic supplements and foods have these benefits, but sometimes it is a little easier to reach for one of the following drinks. 

Apple Cider Vinegar

As a quick note, it’s imperative that you do not take a shot of apple cider vinegar. That can burn the throat and cause acid reflux. Instead, mix a tablespoon or two of apple cider vinegar in about 12 ounces of water. You can add a squeeze of lemon to mellow the intensity of the vinegar if you prefer, as lemon will only enhance the benefits. Apple cider vinegar, much like kefir or kombucha, is a fermented liquid. Make sure to purchase apple cider vinegar with “the mother,” which is a thick layer of bacteria and yeast that ferments the apple juice. It contains probiotics that encourage optimal gut health. Some research indicates that apple cider vinegar helps to ease bloating, while other research shows that it may worsen gastrointestinal symptoms. 

Green Tea

Green tea has been used for thousands of years in traditional Chinese medicine, but it is a popular beverage in present day. There is a lot of research to substantiate green tea’s antioxidant and anti-inflammatory properties. The gut breaks down green tea’s polyphenols to promote the growth of healthy gut bacteria and prevent the growth of harmful bacteria. Enjoy green tea hot or iced, as the temperature does not affect the benefits. What does affect the benefits, however, is what you add to it. If you add tons of sugar, milk, or syrups, you essentially cancel out the benefits. 

Ginger Tea

Ginger is a zesty spice that lends itself to a variety of different foods and beverages. Historically, it has been used in various medicinal applications because of its antioxidant and anti-inflammatory properties. It can help relieve nausea, soothe a sore throat, and promote stomach motility, which is the process the gut performs to digest food and liquids. Encouraging this process can ease symptoms of heartburn and bloating. All of that said, more research is still necessary to show ginger’s effect on gut health. The good news is that ginger and ginger tea are both widely available and affordable. You can boil ginger root on its own or steep the tea bags in hot water. It does have a kick, so feel free to sweeten it with raw agave or stevia.

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From breaking down food and absorbing nutrients to enhancing immune function and energy production, the gastrointestinal tract plays a large role in your overall health. Maintaining a healthy digestive system benefits both your mental and physical well-being. There are many ways to encourage optimal digestive function, but one of the easiest ways is to add smoothies to your daily routine. 

When you make smoothies a part of your daily regimen, you can help support regularity, improve nutrient absorption, and decrease bloating and digestive discomfort. Just because you drink a smoothie, that doesn’t give you an excuse to eat whatever the rest of the day. A large cup of nutrient-dense ingredients will not cancel out a calorically-dense, sodium-rich fast food meal. 

Set yourself up for a bloat-free day by starting your day with any of the smoothies detailed in this article. As a quick note, not all of these smoothies are cleanse-approved. The reason for this is because some of the ingredients, such as oats and yogurt, offer pre- and probiotics that some raw vegan ingredients do not. If you make one or more of these smoothies and experience better digestive function, let us know in the comments. 

Pineapple Ginger Green Smoothie

This is a refreshing green smoothie that tastes like a little slice of tropical paradise. Many of the ingredients in this smoothie contain compounds that help reduce inflammation and calm the stomach. Ginger, for example, exhibits natural soothing properties, while spinach offers iron, magnesium, protein, folate, and other essential vitamins and minerals. Pineapple adds some sweetness, along with bromelain, a digestive enzyme that helps break down proteins. That makes this blend of ingredients perfect for soothing the digestive tract. 

Ingredients:

• 1 cup spinach
• 1/2 cup pineapple, cubed
• 1 banana, peeled and sliced
• 1 teaspoon freshly grated ginger
• 1 cup unsweetened almond milk
• 1 tablespoon ground flaxseed

Instructions:

• Add all of the ingredients to a blender and blend until smooth. 
• Pour into two large cups and enjoy immediately. 

Pear Cardamom Oat Smoothie

Talk about fall in a cup! Pears are not only seasonal fall fruits, but they are also excellent sources of fiber (both soluble and insoluble) and sorbitol and fructose, two sugars that stimulate digestion. Both soluble and insoluble fiber help maintain bowel regularity by softening stool to make it easier to pass. Oats also contain fiber, protein, and complex carbs. 

Ingredients:

• 1/2 pear, cubed
• 1/4 cup rolled oats
• 1 cup unsweetened almond milk
• 2 teaspoons agave nectar
• 1/2 cup ice
• 1/4 teaspoon cardamom

Instructions:

• Add all of the ingredients to a blender and blend until smooth. If the smoothie is too thick, add a little more almond milk or water to thin it.
• Pour into a large cup and enjoy immediately. 

Cucumber Mint Probiotic Smoothie

Ideal for warmer days, this smoothie is as cool and hydrating as it is beneficial for the digestive tract. Mint, just like ginger, works to soothe the digestive system, while yogurt provides essential probiotics to help maintain healthy gut flora. It is a refreshing smoothie choice for anyone looking to boost digestive function. 

Ingredients:

• 1/2 cucumber, roughly chopped
• 1/2 cup plain Greek yogurt
• 1/4 cup mint leaves
• 1/2 banana, peeled and sliced
• 1 teaspoon agave nectar
• 1/2 cup water

Instructions:

• Add all of the ingredients to a blender and blend until smooth.
• Pour into a large cup and enjoy immediately. 

Avocado Banana Yogurt Smoothie

Is this a smoothie or a milkshake? We’ll leave that for your taste buds to decide! This ultra creamy smoothie is rich in healthy fats and probiotics. Studies show that avocado works to soothe the digestive tract, while Greek yogurt supplies the gut with beneficial bacteria. Both the ground flaxseed and cinnamon add fiber and anti-inflammatory properties, which may help relieve bloating. 

Ingredients:

• 1/2 avocado, pitted and peeled
• 1 small banana, peeled and sliced
• 3/4 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 tablespoon ground flaxseed
• Dash of cinnamon

Instructions:

• Add all of the ingredients to a blender and blend until smooth. If you want, you can freeze the banana prior to blending to make the smoothie extra creamy.
• Pour into two large cups and enjoy immediately. 

Creamy Paleo Green Smoothie

Silky smooth and undeniably delicious, this creamy green smoothie is naturally rich in chlorophyll, fiber, iron, and vitamins C, K, and so much more. It contains flaxseed and avocado, both of which provide omega-3 fatty acids, which benefit brain and heart health. Ground flaxseed also helps to regulate bowel movements and improve energy levels, due to the presence of lignans. Just remember that a little flaxseed goes a long way. 

Ingredients:

• 3/4 cup unsweetened almond milk
• 1/2 avocado, peeled and pitted
• 1/2 cup spinach
• 1/2 banana, peeled, sliced, and frozen overnight
• 1/2 tablespoon ground flaxseed
• 1/2 Medjool date, pitted

Instructions:

• Add all of the ingredients to a blender and blend until smooth. 
• Pour into a large cup and enjoy immediately. 

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Parasites in fish off the California coast? Yep, it’s real. If they’re in the ocean, imagine how easy it is for them to end up in us. Protect your body and support a healthy gut with the ParaWrm Cleanse!

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If you are on a weight loss journey, you have probably heard of Ozempic, Wegovy, Mounjaro, or other diabetes drugs that people use to lose weight. Recently, however, Ozempic is under legal and medical scrutiny. The once-promoted breakthrough shortcut weight loss drug is currently facing over $2 billion in lawsuits in the United States. Patients have reported severe side effects, ranging from vision loss to stomach paralysis.

Why Is Ozempic Facing Lawsuits?

The glucagon-like peptide-1 (GLP-1) receptor agonist was originally designed for diabetics. It skyrocketed to fame when celebrities and influencers began using it to lose weight. Before long, social media feeds revealed before and after shots, which increased the demand worldwide. Unfortunately, folks, you sometimes have to pay the price if you want to lose weight by using a medical shortcut. 

According to some sources, there are more than 1,200 GLP-1 lawsuits. They have been consolidated into multi-district litigation in the Eastern district of Pennsylvania. Reports suggest that patients are suing after experiencing gastroparesis (stomach paralysis), vomiting, vision problems, and other complications after using Ozempic. People are alleging that Novo Nordisk, a pharmaceutical company, failed to provide adequate warnings about these potential adverse side effects. 

What Does Novo Nordisk Have To Say?

Plaintiffs argue that the company failed to disclose risks, especially when used for weight loss. Novo Nordisk continues to deny any wrongdoing, stating Ozempic is a safe drug when used as directed. It claims that Ozempic is approved by the US Food and Drug Administration (FDA) for diabetes only. Additionally, Noro Nordish claims that the labels already warn about gastrointestinal side effects. The company argues that using Ozempic specifically for weight loss use has exploded beyond its scope due to social media hype. 

All of that said, legal experts suggest that the $2 billion lawsuits could be the tip of the iceberg. Now, it is true that not all users experience side effects. Many people have used Ozempic to lose weight successfully without issues. Health experts warn that the drug’s short-term gains may come with long-term risks, though. 

Doctoral Advice For Current Users

It is true that not all users face severe side effects, or any for that matter. Many people have reported successful weight loss without major issues or complications. It is true that you can experience side effects after you stop using GLP-1 drugs, such as Ozempic, but that is the body’s transition away from the drug. The lawsuits toward Ozempic are for people actively using the drug to lose weight. 

Health experts warn that short-term gains may come with long-term health risks. Doctors recommend that people already using Ozempic should:

• Report persistent nausea, vomiting, or changes in vision
• Schedule regular check-ups for gut health and vision
• Consider lifestyle-based weight loss methods that are much safer with no side effects and beneficial long-term results. 

The Takeaway

The reality is that Ozempic is not the magic weight loss wand people can wave and reap unimaginable results. It is much safe and more beneficial to the body to go the natural route, such as the Full Body Cleanse. This Dherbs cleanse provides people with a plan that can help set them up for success. The herbal supplements are 100% natural and free of additives. Accompanied by a raw vegan diet, the Full Body Cleanse is designed to cleanse the body of impurities and improve the function of the body’s major organs and systems.

If you use Ozempic, it’s like receiving a fish from a fisherman. With the Full Body Cleanse, you learn to fish, and that will only benefit you in the long run.

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To be very clear, fostering a healthy gut is not just about improving digestion and avoiding tummy aches. Establishing a diverse microbiome can enhance immune function and even support your mood. Sure, the food you eat influences gut health, but the drinks you consume play a bigger role than you think. Sugar-sweetened sodas and juices, alcoholic beverages, and coffee with more creamer than coffee can all wreck your gut. Instead, focus on creating a happier, healthier microbiome with the beverages in this article. 

Kombucha

This fermented beverage is more than a fizzy health trend. Kombucha contains live probiotics that can help improve gut microbiome. It is also rich in antioxidants, which work to combat inflammation. Kombucha’s gut-improving benefits stem from its fermentation and probiotics. Fermentation creates fatty acids, which work to reduce inflammation and aid the production of enzymes and B-vitamins, which help enhance immune function.

Jun

We remain on the fermented beverage train with this healthy option made with green tea and raw honey. It contains living probiotics that help support the growth of healthy bacteria in the gut. Unlike kombucha, Jun tastes a little gentler and is softer on the digestive system, primarily because of its lower acidity and honey-based fermentation. The probiotics in Jun work to repopulate healthy bacteria, while the green tea contains antioxidants that reduce gut inflammation.

Kefir

The third and final fermented drink on this list is kefir, a fermented dairy product made by two types of fermentation. The first method is lactic acid fermentation via the fermentation of milk sugar known as lactose. The second method is alcoholic fermentation done by the fermentation of yeast via kefir grains. The fermentation process creates bioactive compounds, including organic acids, peptides, and kefiran. Research notes that these compounds contribute to kefir’s ability to fight harmful bacteria in the gut. 

Ginger Tea

Supporting gut health by stimulating digestion and promoting motility, ginger tea may encourage daily bowel movements. Add some fresh ginger root to a mug and pour hot water over it. That’s it! You can sweeten it with raw honey, agave nectar, or stevia for a better taste. Ginger’s anti-inflammatory and carminative properties work to soothe the digestive tract and reduce bloating. That’s why it is an excellent option for gut health!

Peppermint Tea

Just like ginger tea, peppermint tea is a wonderful beverage for your gut. Research shows that peppermint tea can help relax the muscles in the gastrointestinal system. It may also help reduce bloating, indigestion, and symptoms of irritable bowel syndrome (IBS). The refreshing flavor of peppermint makes it a great post-meal drink to soothe the stomach and keep you feeling light as you get ready for bed. 

Prune Juice

According to nutritional data, one serving of 100% prune juice contains four grams of fiber, which is necessary for optimal digestive health. Several studies indicate that drinking prune juice can help relieve constipation naturally, due to the fiber and sorbitol. 

Beet Juice

Researchers note that beets boost blood flow, especially to the digestive tract, because they are rich in nitrates. Not only does increased circulation to the gut promote healthy digestion, but it also helps relieve sluggish bowels and may even reduce gut inflammation. Beets also contain fiber, polyphenols, and compounds such as betaine, which has been linked to improved liver function and digestion. If you don’t like the earthy flavor of beets, you can add in some fresh orange, carrot, or apple juice to make it more palatable.

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Attention to anyone who deals with regular constipation: There is yet another reason to head to the produce section of the grocery store. A new study from the American Journal of Gastroenterology (AJG) found that eating two kiwi fruits per day increased the frequency of complete spontaneous bowel movements. The fruit was also able to reduce gastrointestinal pain for people with functional constipation and constipation-predominant irritable bowel syndrome (IBS-C).

How Do Kiwis Help Relieve Constipation?

The study aimed to compare the benefits of consuming six grams of dietary fiber through the consumption of two skinless kiwi fruits and taking a 7.5-gram dose of psyllium. If you are unaware, psyllium is a common supplement used to relieve constipation. The participants in the study either had functional constipation, IBS-C, healthy controls, or a combination of these. Each participant took one of the two interventions for four weeks. After the first four weeks with one intervention, there was a four-week break, followed by another intervention for another four weeks. 

According to study authors, consuming two green kiwi fruits per day resulted in an increase of at least 1.5 completely spontaneous bowel movements in people with constipation. Only the participants with IBS-C experienced an increase of 1.25 completely spontaneous bowel movements after taking psyllium. That said, those same participants saw significant improvement in gastrointestinal symptoms when taking psyllium. Researchers, however, did observe improvements in gastrointestinal symptoms for all groups consuming kiwi fruits.

Were There Limitations In The Study?

Researchers noted that study limitations included participants’ adherence to the intervention, the food they ate, self-reporting, and details of bowel movements. The study was also small, only including 184 people. The study still builds on previous research that indicated the kiwi’s ability to benefit those with constipation. For example, a 2022 review found that green and gold kiwis, in addition to kiwi supplements, positively affected upper gastrointestinal health. 

Prior research from a 2018 review attributed kiwi fruit’s gut health benefits to the naturally-occurring dietary fiber and actinidin, a proteolytic enzyme. This enzyme works to ease protein digestion in the small intestine and stomach. Researchers from the recent AJG study acknowledged these previous reviews and studies, and claimed that they were building upon this existing research. With the previous clinical trials involving kiwi fruit and the recent study, it is safe to say that consuming two green kiwi fruits daily is safe and potentially effective treatment for constipation in those with gastrointestinal disorders. 

What Should You Know About Fiber And Constipation?

There is an increasing amount of evidence detailing various methods, whether natural or not, to help improve symptoms of constipation. A 2017 review found that IBS can cause serious abdominal discomfort, constipation, and bloating. A 2021 review noted that IBS affects about 7-16% of the U.S. population, and it is most common in women and younger people. Unlike IBS, functional constipation does not always cause abdominal pain; however, it does cause infrequent bowel movements. 

Fiber is a key player when it comes to the management of IBS and functional constipation. It may also help lower a person’s cholesterol and reduce the risk of other diseases, including colon cancer and diabetes. But how much fiber do you need in order to establish regular bowel movements? 

The National Academies recommends that men consume at least 38 grams of fiber per day, while women should consume 25 to 28 grams per day. The sad reality is that the average American adult only consumes about 16 grams of fiber per day. One could argue, then, that the lack of fiber consumption in this country contributes to the constipation problem. You also have to take into account the different foods, such as processed foods, saturated fats, deli meats, and more, that cause constipation. 

If you want to include more fiber in your diet, consider focusing on nuts, beans, whole grains, vegetables, and fruits. These foods will not only help you meet your daily fiber requirements, but also provide you with a wide variety of nutrients that promote overall health. Eat a kiwi fruit, nay, eat two kiwi fruits per day to increase your fiber intake and regulate bowel movements!

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You have undoubtedly ordered, or at least heard of, an acai bowl. Although acai berries and bananas typically make up the base for these bowls, dragon fruit, also known as pitaya or strawberry pear, is another common base. Are pitaya and dragon fruit the same thing, though? We will cover all that and more in this article.

What Is Pitaya?

Pitaya, or dragon fruit, is a low-calorie tropical fruit that has a subtly sweet and somewhat neutral flavor. The fruit has a pink exterior with green leaves, but it can either have white or vibrantly pink flesh inside. The pink pitaya is slightly richer in flavor and nutrients and exhibits a flavor similar to that of an earthy watermelon, but the seeds give it the consistency of a kiwi.

First discovered in Central America hundreds of years ago, this vibrant, tropical fruit has expanded across the globe. According to historians, early missionaries brought pitaya to Asia, where it is commonly known as dragon fruit. It’s not just a pretty fruit, though. Continue reading to learn more about its health benefits. 

May Promote Gut Health

There are trillions of microorganisms that make up the gut microbiome. In various human and animal studies, imbalances in the gut have been linked to poor immune health and more serious problems, such as heart disease. Having a greater amount of beneficial bacteria in the gut positively impacts your overall health. 

Pitaya is a natural source of prebiotics, which work to feed the beneficial bacteria in the gut. Prebiotics, just like all fibers, are not broken down by the gut. The bacteria in the gut can’t digest them, so bacteria essentially use prebiotics as fuel for growth. Regular consumption of prebiotics and probiotics can help reduce the risk of gut disorders. That said, more research is necessary to determine the direct effects of pitaya on gut health. 

Great Source Of Fiber

Fiber is best known for its role in digestion, but many research studies indicate that it may benefit heart function and reduce the risk of type 2 diabetes. Some preliminary research found that diets rich in fiber may help ward off colon cancer, but more research is still necessary in this field. It should be noted that there are no direct studies linking the consumption of pitaya to any of the aforementioned conditions. One cup of pitaya provides 5.6 grams (g) of fiber, which fulfills about one-fifth of the recommended daily intake (RDI). Generally speaking, the average adult should consume 25 to 30 g of fiber per day from food, not supplements.

May Prevent Against Chronic Disease

According to various studies, pitaya contains powerful anti-inflammatory antioxidants. Betacyanins are the antioxidants that give pitaya its beautiful pink exterior. Studies confirm that these antioxidants work to reduce oxidative stress, or damage to cells, caused by an overabundance of free radicals in the body. The body produces free radicals when it breaks down food, or when you expose yourself to radiation, environmental pollution, or cigarette smoke. A buildup of these free radicals can accelerate cell aging and increase the risk of health problems, such as heart disease, arthritis, or cancer. 

The pink-fleshed pitaya contains phenolic compounds, which contribute to the taste, color, and health benefits. A 2021 report found that pitaya has the highest concentration of total polyphenols and antioxidant activity compared to white or yellow dragon fruits. Researchers believe that the microbiome shift caused by the prebiotics in pitaya may help reduce the risk of colon cancer. Protection against other types of cancer may be attributed to the presence of phenolic acids, flavonoids, and other antioxidant compounds, but more research is necessary.

Encourages Healthy Blood Flow

By eating pitaya, you may help to improve overall blood flow throughout the body. It can’t be that simple, right? Not quite, unfortunately, but a small study of 18 younger, healthy people examined the effects of eating 24 g (just under an ounce) of pitaya powder daily, or a placebo. Researchers observed the outcomes that pitaya extract had on artery stiffness, blood pressure, and blood flow. All of these were measured one, two, three, and four hours after consumption, and after two weeks. 

The researchers found that those who consumed pitaya extract showed significant improvements in blood flow two, three, and four hours post consumption compared to the placebo group. Those results remained consistent even after the two-week period. Finally, researchers attribute these benefits to betalain, the plant’s red pigment.

May Help Regulate Blood Sugar

Even though pitaya contains natural sugar, eating it could actually help control your blood sugar levels. Research indicates that the antioxidant compounds in pitaya may help regenerate beta cells in the pancreas. These beta cells make and secrete insulin and amylin, two hormones that help regulate blood sugar levels. The anti-inflammatory properties of pitaya may also play a role in this, as inflammation is a major risk factor for the development of type 2 diabetes. 

A review from 2017 analyzed four previously published studies. The conclusion was that pitaya had a significant ability to help lower fasting blood sugar levels in people with prediabetes. Although these results were not observed in people with type 2 diabetes, blood sugar reduced significantly when people consumed larger portions of pitaya.

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Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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