Cranberries may be small, but they’re packed with powerful plant compounds that support overall wellness. Rich in antioxidants, cranberries help protect cells from oxidative stress, support urinary tract health, and promote digestive balance. They also contain natural polyphenols that support heart health and healthy circulation, making them a great addition to a balanced, plant-forward diet. Add them dried (no added sugar), fresh, or as an unsweetened tea to your daily routine.

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Flu season is approaching and the best defense starts before you feel run down. Supporting your immune system begins with daily habits: nourishing foods like citrus fruits, berries, leafy greens, garlic, ginger, and turmeric help support your body’s natural defenses. Herbal support matters too. Ingredients like echinacea, elderberry, oregano, and black seed have been traditionally used to support immune health and overall wellness. Add herbal teas, stay hydrated, prioritize quality sleep, and give your body the tools it needs to function at its best. Don’t wait until you’re sick to take action. Build your immune system now so it can support you all season long.

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Flaking, itchiness, and dryness can be signs of a dry scalp. Perhaps you spend a lot of time in the sun, wash your hair too frequently, or use the wrong hair care products. Whatever the case, having a dry scalp can be a real bummer. You don’t want to have to worry about whether or not you have visible flakes on your shoulders or hair. The good news is that you can make a few simple changes to moisturize the scalp and hair.

What Is Dry Scalp?

Not to be confused with dandruff, dry scalp is different, even though it exhibits similar symptoms, primarily flaking and itchiness. If your scalp is dry, the skin becomes irritated and flakes off. Dandruff is the result of too much oil production on the scalp, in addition to an overgrowth of yeast, Malassezia, that already exists on the skin. You can tell the difference between dandruff and dry scalp because dandruff flakes are larger and may look oily and have a yellow tint. Dry scalp typically produces small, dry flakes. 

Dry Scalp Causes

The primary reason that a person experiences a dry scalp is due to lack of moisture, which can have several causes. Changes in weather, washing hair too frequently, using certain hair products, age, and different skin conditions (such as psoriasis or eczema) can cause dry scalp. Certain hair products may cause contact dermatitis, which occurs when the chemicals in those products react negatively with the skin. Some products also strip the hair and scalp of their natural oils, which reduces moisture content. Additionally, too much sun exposure without proper protection can burn the scalp, causing dryness and irritation. All of those things and more can harm the scalp’s natural moisture defenses. Basically, you can damage the outer layer of skin and experience flakiness and itchiness. 

Avoid Alcohol In Hair Care Products

If you notice alcohol on the ingredient lists of any of your hair care products, throw them out. The reason for this is because alcohol dries out the scalp. It tends to be used in a lot of styling products to help hair dry faster. Alcohol also wicks moisture from the hair and scalp. In addition to alcohol, look for other drying ingredients, such as menthol, eucalyptus, and sulfate. Those ingredients actually cause a pH imbalance on the scalp!

Protect The Scalp From The Elements

The scalp can experience sunburn, just like any part of the body exposed to sunlight. Once the scalp is burnt, you can experience irritation, but it doesn’t just become irritated from sun exposure. Extreme dry and cold weather can cause dryness and itchiness. To prevent this from happening, wear a hat in the summer and a beanie in the winter to shield the scalp from the elements. The more you protect your scalp and keep it covered when outside, the healthier and happier the scalp will be. 

Change Up Your Shampoo Routine

If you feel your scalp drying out on you, reduce the amount of times you wash your hair in a week. Over-washing can strip the scalp and hair of natural oils, which are already lacking if you regularly experience dryness. You may want to consider changing up your shampoo, especially if you notice dry scalp on a somewhat regular basis. As we mentioned earlier, steer clear of shampoos that contain sulfates and alcohol. Instead, look for nourishing, moisturizing ingredients, such as coconut oil, jojoba oil, argan oil, or avocado oil. Some shampoos also contain ingredients that offer anti-fungal and anti-yeast properties. 

Hydrate 

Failure to drink enough water every day can do more than impair digestive function. The skin, including your scalp, can experience dryness, flakiness, itching, and irritation if you are dehydrated. The itching and dryness can actively damage the skin, making you more susceptible to dandruff. Make sure that you drink enough water every day by drinking half your body weight in ounces of water. Keep a water bottle next to you at all times, adding cucumber or lemon to it to increase your desire to hydrate. You can also drink herbal teas and eat water-rich foods to promote hydration.

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There is something magical about seeing a stuffed stocking on Christmas morning. No matter if you are young or old, waking up to a lumpy stocking full of surprises offers a special joy. Once you start taking gifts out of the stocking, though, your excitement may start to fade. That’s where we come in! We’ve put together a solid list of healthy and useful stocking stuffers that everyone will love. 

Nobody needs more socks, underwear, tissues, or lip balm in their stocking. Be creative and nab some fun things that your friends or family will actually use. You don’t have to put a brand new iPhone in the stocking; rather, keep it low-maintenance, low-cost, and incredibly unique. The stuffers don’t have to be boring, either. You don’t have to choose between candy bars and carrot sticks! 

Which stocking stuffers do you usually gravitate towards? Are you some who enjoys gifting classic holiday indulgences? Do you like finding unique toys or fun miscellaneous items? Leave your old habits behind this year and consider some of the following healthy and useful stocking stuffers. 

Bath Bombs

Taking a relaxing bath is a great form of self-care. Bath bombs only enhance the experience, and often contain ingredients that help encourage healthier skin. It’s up to you if you want to avoid intense colors because those colors can stain tubs. Don’t make more work for your friend or family member! Consider making a quality homemade bath bomb by clicking here. 

Hand Creams

Consider one excellent hand cream, or a variety of hand creams, because everyone could use a little extra moisture during the winter months. Hands tend to dry out and crack this time of year, especially if you are regularly washing them to help keep germs at bay. Both the cold weather and hot water, which your cold hands desperately crave when you want to wash them, will cause dryness, so help your friends or family members replenish moisture with hand cream in their stockings.

Essential Oils

You probably cannot fit an entire diffuser in a stocking, but you can definitely fit some essential oils in there. Distilled from plants, flowers, and seeds, essential oils offer myriad health properties. Typically used for aromatherapy purposes, essential oils can promote a sense of calm, which is a very useful thing during the holiday season and New Year. Peppermint, tea tree, eucalyptus, lavender, and lemon essential oils are great starter oils! Just make sure to get pure essential oils, being careful to examine ingredient lists for potential preservatives.

Herbal Teas

Everyone has someone in their life who loves to drink tea. Maybe they have become a master of matcha or a person who loves herbal varieties. Consider gifting them a unique tea set with various flavors. Typically, there are numerous tea sets available during the holiday season. Maybe you can accompany the different herbal teas with a nice mug, or better yet, an insulated mug that will keep hot beverages warm for hours during the winter. 

Squeezable Nut Butter Packs

Before you go out and purchase nut butter packs, make sure that the person you are buying them for does not have a nut allergy. After you cross that off the list, make sure you purchase high-quality nut butter packs. They can provide necessary protein, healthy fats, and fiber, all of which are great for keeping you full and energized between meals. Plus, they make traveling so much better! They take up very little space and are much healthier options than chips, sugary trail mixes, or salty nut mixes. 

Magnesium Lotion

Are you wondering what magnesium lotion is? First off, magnesium is a vital mineral that is linked to many health benefits, including better sleep, healthy heart, and relaxed muscles. Magnesium lotion can help calm discomfort by soothing the skin and reduce irritation and itchiness. It may also improve skin barrier function and support collagen regeneration. You may have even seen ads for magnesium lotion for babies because it helps them sleep more soundly.

Propolis Throat Spray

Show the immune system a little love with some propolis throat spray. Bees create propolis by combining various plant and tree resins with their own enzymes. It exhibits powerful antimicrobial, antioxidant, and immune-supporting compounds. Should the person you’re gifting this to be prone to sore throats or common colds, it will be of great benefit to them. The flavonoids help to protect and soothe the throat, especially when it is feeling scratchy.

Movie Tickets

This doesn’t necessarily count as a healthy gift, but it is useful to many people. Movie tickets are very expensive these days, so treat someone to a night out at the movies! It’s a great stocking stuffer idea that takes up little to no room. Feel free to include some healthy snacks along with the tickets so that the person can sneak them in the theater! Just don’t tell anyone we told you to do that last part.

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There is no shortage of different beverages in today’s world. From sports drinks and coffee to turmeric lattes and sugary sodas, you can drink a different beverage whenever you choose. Why didn’t we mention water right then? It may come as a surprise to you, but a lot of people dislike water. Some people even say that it tastes terrible. Well, water is life, people, and it benefits the body in so many ways, but so do various teas. 

While a lot of beverages are enjoyable to drink, they do not all contribute to hydration. That is particularly true for caffeinated beverages, which people consume a lot of. Drinking tea, however, is another story. Certain teas can help quench your thirst, promote hydration, and provide surprising health benefits. 

Water Intake Guidelines

The body requires adequate fluid intake in order for it to function optimally. Fluids help everything from cells to organs, lubricating joints, protecting tissues, and enhancing digestive function. How do you know how much water to drink to ensure proper hydration? You have probably heard of the eight by eight rule, which means that you drink eight eight-ounce glasses of water per day. This is somewhat of an outdated recommendation, as weight, age, and activity level influence your hydration needs. 

Hydration is a factor of total fluid intake, not just water intake. You can get water, electrolytes, and other fluids from soups, water-rich fruits and vegetables, and certain beverages. Health experts note that adults should aim to consume 91-125 fluid ounces of water per day. That equates to 2.7 to 3.7 liters, or about 11 to 16 cups. As a general rule of thumb, we encourage people to drink half their body weight in ounces of water per day to ensure proper hydration. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day.

Tea Vs. Water For Hydration 

The body needs water to survive, but you don’t always have to drink plain water to take advantage of its benefits. In fact, the Mayo Clinic notes that about 20% of your daily fluid intake should come from food. The remaining 80% can come from water or hot and cold teas. Black and green teas, however, contain caffeine, which is considered a diuretic. According to preliminary research, there is little difference between the hydration status of drinking black tea and drinking water. Those results came from a small study from March 2011, so more research is necessary. 

Other research suggests that caffeine does not become a diuretic until you consume 500 milligrams (mg) daily. Black and green teas typically contain between 30-50 mg of caffeine per eight ounces. That means that you would have to drink a lot of green and black tea in order to harm your hydration efforts. Coffee, on the other hand, usually contains 80-100 mg of caffeine per eight ounces. That means you can reach that 500-mg mark a lot quicker, which could impact your hydration.

Tea Benefits

You can get a few extra perks from drinking tea instead of just water to meet your hydration goals. The consumption of black and green tea has been linked to better heart health, including lower blood pressure and cholesterol levels. Certain teas can also help improve memory, reduce inflammation, contribute to weight loss, and contribute to longevity. There are so many herbal teas, from ginger and chamomile to peppermint and hibiscus, all of which offer different health benefits. Some work to soothe an upset stomach and sore throat, while others aim to reduce nausea and enhance immune function.

Be Careful About Your Sugar Intake

Although drinking tea can help you meet your hydration goals, you have to be mindful of how you prepare tea. Drinking water by itself means that you are safe from refined sugars, fats, and calories. What you add to your tea can affect your health, your overall hydration, and the tea’s health benefits. Added sugars can contribute to heart problems, obesity, and other health issues. Try to drink your tea without sweetener for a healthy beverage option. If you want to sweeten your tea, consider using a small amount of honey instead of white sugar, or stevia or raw agave nectar.

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Fall is in full swing, which means we are in peak apple season! A fresh apple is crisp, tart, sweet, and juicy, making for a great snack or salad addition, smoothie star, or dessert component. Apples, besides being delicious, are undeniably good for you, as they contain essential nutrients, specifically fiber. One medium apple contains about four grams of fiber, according to nutritional data. 

Fiber is a good thing, right? Well, the high-fiber content can make apples difficult to digest. In this article, we will explain why they are hard to digest and how long they take to digest. We’ll also explain what to do if your stomach hurts after eating apples. 

Apples Are High In Fiber

As previously mentioned, apples are great sources of fiber. Fiber brings a host of health benefits, such as reducing LDL cholesterol levels, regulating bowel movements, and keeping you full. If you consume a good amount of fiber in your diet, apples may not cause digestive discomfort. Increasing your dietary fiber intake too quickly, or eating a lot of fiber all at once (such as a couple apples), may cause gas, bloating, constipation, or abdominal cramps. 

Apples Are High In Fructose

Fructose, also known as fruit sugar, can be hard on the digestive system for some people. The fructose in apples can increase the risk of bloating and general stomach pain, especially if you eat a lot of apples at once. The Cleveland Clinic reports that people with irritable bowel syndrome (IBS) may be particularly sensitive to the fructose in apples. If you have IBS or fructose sensitivity, you may get diarrhea if you eat fruits that are high in fructose, such as cherries, apples, and peaches. Fructose is actually the reason why apple juice can cause diarrhea, especially in children who drink it in large amounts. 

Foods that are rich in carbohydrates or sugar, like apples, tend to stay in the stomach for about 30 to 60 minutes. That all depends on the person’s digestive system, though. It can take anywhere from 40 to 120 minutes after those initial 30 to 60 minutes for food to move through the intestines. Additionally, it can take up to several hours before it becomes waste. If you have digestive issues, consider the following if you want to make apples easier to digest.

Cook Them

By cooking apples, you can break down their nutrients, which can make them easier to digest than raw apples. Cooking apples is one of the best ways to enjoy them without experiencing gas or bloating. Applesauce and cooked apples without peels are often recommended for people after dealing with a recent stomach bug. 

Peel Them

Regarding fiber, there is soluble and insoluble fiber (click here to learn the difference). Apples contain soluble fiber in the flesh and insoluble fiber in the skin, according to nutritionists. If you want to decrease the amount of fiber in your apple, you can peel it before eating it. That may help reduce the side effects of eating too much fiber at once, which can include bloating, gas, and diarrhea. 

Watch Your Portions

This tip is especially important if you have IBS, a fructose sensitivity, or you usually get diarrhea after eating apples. Try to limit the amount you eat per day, keeping in mind that a serving size is one medium apple. Eating more than one medium apple per day could potentially cause digestive discomfort. If you notice pieces of undigested apple in your stool, you may have eaten too much and the body was unable to break it down. 

If you want to enjoy apples without experience severe digestive issues, consider the following tips:

• Go for a walk if your stomach hurts after eating apples, or engage in some gentle movement to aid digestion. Health experts note that exercise is a tried-and-true remedy for gas and bloating because movement helps to get things moving.
• Drink plenty of water when you eat foods that contain a lot of fiber. The Cleveland Clinic notes that you should drink 11.5 and 15.5 eight-ounce cups of water per day, in addition to eating water-rich foods, to stay hydrated. Water helps things move through the gut, which can help you avoid complications that result from too much fiber. 
• Boil some water and get out a few different herbal teas, such as chamomile, peppermint, and ginger. These teas work to soothe bloating and gas, but keep in mind that some of them can make bloating worse, especially if you have acid reflux.

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You can try your best, but you may not be able to avoid getting sick during cold and flu season. Viruses are exchanged more frequently than gifts at a white elephant party, and they don’t discriminate between healthy and unhealthy people. Plus, viruses easily spread via droplets in the air from infected persons when they sneeze, cough, or even talk. And viruses spread easily in indoor, warm environments, where people spend a lot of their time during the colder months. 

Flu season runs through fall, winter, and even into spring. Typically, infection rates are highest between December and February, so you have to put up your best defenses. Prevention is key, so taking care of yourself and monitoring symptoms, as minor as they may be, can help you reduce your risk of illness. Eat right, exercise regularly, sleep well, and make sure to reduce stress to help prevent illness. Should you come down with the flu and need assistance with quicker recovery, the following natural remedies may actually work, according to experts.

Gargle With Salt For Sore Throat

This is one of the oldest tricks in the book of natural remedies to soothe a sore throat. If your throat feels scratchy, gargling with salt water can help reduce inflammation and loosen mucus in the throat. That can help clear out irritants and other germs. Dissolve some salt in warm water until you do not see salt granules in the cup. Little by little, gargle with the salt water and then spit it out until you finish the cup. 

Clear Congestion With A Neti Pot

It is irritating and frustrating when you are stuffed up, have a runny nose, and feel like you can’t go a second without blowing your nose. When you are in this situation, or even before you reach this state of sickness, flush out your sinuses with a nasal rinse. Place a saline solution in a Neti Pot and carefully follow instructions for safe usage. There are many tutorials and videos on how to properly use a Neti Pot and how to make the saline rinse. Use properly and safely to avoid any complications. 

Consider Elderberry

More and more research continues to reveal the immune-boosting properties of elderberries. It is available in syrup, pill, powder, and extract form in most pharmacies and major retailers. Researchers theorize that elderberry can block HA glycoprotein spikes on influenza viruses, which may prevent the viruses from duplicating. Elderberry may also enhance the function of cytokines, which are immune proteins that may help fight inflammation. A 2021 research article reviewed 1,200 records of elderberry treatment on prevention of viral respiratory illness. The conclusion was that elderberry may be a safe option, but more evidence is needed to determine if it is a viable treatment option for everyone.

Drink Water And Herbal Teas

If you come down with the flu, one of your main goals is to hydrate, hydrate, and hydrate some more. The immune system requires water to do its job properly, so replenishing the body with hydrating fluids may enhance immunity. Health experts also encourage you to drink herbal teas, some of which exhibit powerful antiviral, antibacterial, antimicrobial, and anti-inflammatory properties. Fennel, thyme, chamomile, turmeric, ginger, and pennyroyal teas are excellent to consume if you have the flu. 

Sleep Your Flu Away

Accelerate your recovery process by taking the time to sleep your flu symptoms away. Pulmonary specialists agree that sleep strengthens the immune system, which is why sleeping helps you feel better when you are sick. That also explains why you don’t want to do anything else but sleep when you are sick! Sleep as much as you can and avoid contact with others until you have been fever-free for 24-48 hours. If you have a runny nose, place an extra pillow under your head to help your sinuses drain while you rest. 

Take Some Steamy Showers

Taking a warm bath or enjoying a steamy shower can help reduce irritation in the nasal passages or throat. Additionally, doing so may help clear mucus from these areas. You can enhance the effects of steam by dropping some eucalyptus essential oil droplets in your shower or bathtub. If the flu makes you feel lightheaded when you stand up, opt to take a soothing bath instead of a steamy shower.

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Generally speaking, the common cold tends to resolve itself a week after you first experience symptoms. It is possible for cough, congestion, or runny nose to linger, but this is completely normal. If you have more energy and symptoms are less intense, your cold may be improving. According to experts, a cold is a minor viral infection that includes the following symptoms:

• Cough
• Sneezing
• Sore throat
• Fatigue
• Congestion
• Runny nose
• Aches

These symptoms tend to last about three to five days, depending on the person’s immune system and severity of infection. In the final days of your cold, most symptoms should have faded and your energy should be somewhat back to normal. A lingering cough or mild congestion is perfectly normal, but these symptoms don’t indicate that you are contagious. Below, we’ll indicate cold symptoms that may indicate that your cold is nearing an end. 

What Symptoms Indicate That A Cold Is Almost Over?

Colds tend to last about a week or so and most people find that symptoms ease within seven to 10 days from the onset of the cold. After about a week or so, you should notice that your energy levels increase. You may also find that it is easier to complete daily tasks and work throughout the day without experiencing fatigue. Just because you have more energy and feel better, your runny nose or congestion may last for an additional week. In fact, health experts note that you can experience nasal discharge for up to 14 days. That is the immune system’s response to fighting the cold. 

The Common Stages Of A Cold

Health experts break colds down into stages. Some people experience certain mild symptoms, while others experience more severe symptoms. This ultimately comes down to the person’s immune system and the virus they contracted. Most experts agree that it is common to feel the worst in stage 2, as opposed to stages 1 or 3. More about the stages of a cold below:

• Stage 1: Lasting one to two days, stage 1 symptoms tend to be mild. Most people report a sore throat, but fatigue, slight congestion, and mild runny nose are also common.
• Stage 2: Symptoms will normally increase by this stage (days three to five of your cold). You will typically feel the sickest during these days and can experience congestion, runny nose, sneezing, coughing, body aches, cough, and fatigue. 
• Stage 3: By this stage (about a week after symptoms started), your symptoms are usually much more bearable. Remaining symptoms tend to include light congestion, cough, or runny nose. 

Can You Do Anything To Ease Symptoms?

One of the best things that you can do when you have a cold is to rest, but there are other home remedies that may ease symptoms. Certain things may or may not work for you, but the following general recommendations may help relieve cold symptoms:

• Using a saline rinse, such as a Neti Pot, to relieve nasal congestion
• Drinking herbal teas, such as ginger and lemon or peppermint, that soothe the throat
• Using a humidifier or diffuser with essential oils to help open nasal passageways 
• Increasing your fluid intake, especially water and teas
• Sitting in a sauna or steam room to help clear your sinuses and activate heat shock proteins
• Sucking on throat lozenges to relieve coughing or general throat pain
• Alternating between cold and heat packs to help reduce inflammation

The symptoms of a cold will start to fade around day seven, and you should start to feel much better. Continue to care for yourself even as symptoms fade because you don’t want to plague your body with anything else. Should symptoms persist or even worsen after a week, you may choose to consult a doctor to discuss your situation.

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A hot topic that is constantly up for debate is whether or not being in the rain causes you to catch a cold. Although being wet for long periods of time may lower immune function, colds result from viruses, not rain. You may or may not believe that, but if you are like most people, you grew up hearing that you were going to get sick if you played outside in the rain. How truthful was that piece of wisdom and does it affect how you live your life? Do you need to avoid the rain in order to avoid sickness?

According to health experts, you may have a greater risk of getting sick after spending prolonged periods in the rain. The reality is simply more complex than the old saying goes. The body gets cold after prolonged exposure to rain, which can lower the effectiveness of your immune system. When your immune system is down, you are more likely to contract a cold virus, but that doesn’t mean you’ll get a cold. 

Does Being In The Rain Make You Catch A Cold?

A 2022 study found that being cold (lowering body temperature) can negatively affect the immune system. Although the rain itself won’t give you a cold, being wet outside for a long time weakens the immune system, increasing the risk of cold if you come in contact with certain viruses. As stated in the beginning of the article, though, colds happen because of viruses, not rain.

How Do You Catch A Cold?

There are over 200 viruses that can cause colds. They are contagious viruses that easily pass through the air or through close physical contact. Colds can also spread if a person touches their mouth, eyes, or nose with their hands after coming in contact with cold germs. Once you catch a cold, it is very hard to make it disappear, but there are things you can do to lessen the symptoms. Once you feel sick, keep the following tips in mind:

• Get enough sleep
• Avoid unnecessary touching of the eyes and mouth
• Wash your hands frequently
• Focus on whole food ingredients, not processed foods and dairy products
• Don’t share food, beverages, or household items with other people, or you may infect them

Can You Shorten A Cold?

If you catch a cold, there may be a few home remedies that can accelerate the recovery process. Some remedies work for some people, while others are more effective for other people. A lot of people resort to over-the-counter cold and flu medications, which can occasionally provide some relief. If you prefer not to take cold medications, consider the following home remedies to help kick your cold:

• Perform a saline rinse to clear your nasal passages
• Use a humidifier, or diffuser with essential oils that promote decongestion
• Drink lots of water, electrolytes, and herbal teas
• Gargle with salt water if you have a sore throat
• Make sure to get extra rest

The Takeaway

Being out in the rain does not mean that you will contract one of the many viruses that can cause a common cold. If you are wet for a prolonged period, though, it may weaken immune function, making you more susceptible to a cold, should you encounter viruses. If you catch a cold, you don’t have to be alarmed. Most colds resolve themselves within one to two weeks, but notify your doctor if symptoms become severe or linger for more than a couple weeks.

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Attention tea lovers: not only is tea soothing, comforting, and delicious, but certain varieties may also help regulate blood pressure. Although high blood pressure is a serious health concern that affects millions of people worldwide, natural options may positively affect cardiovascular health. Since high blood pressure is a major risk factor for heart disease and stroke, taking action to regulate blood pressure is key for optimal, long-term health.

Should You Drink Tea To Lower Blood Pressure?

When you drink heart-healthy teas, such as chamomile or hibiscus, that is just one step towards a more holistic approach to managing blood pressure. According to research from 2019, active components in certain teas may relax blood vessels. Not only does this help improve how arteries function, but it also works to reduce inflammation and regulate certain processes that affect blood pressure. Continue reading to learn which teas may help you manage high blood pressure. Please note that the effects may vary from person to person, and whether or not the person eats a balanced diet and exercises regularly.

Hibiscus Tea

First on the list is hibiscus tea, which some people call sour tea or roselle. One study found that consuming three cups of hibiscus tea per day reduced systolic blood pressure by an average of 7.2 mm Hg in people with mild hypertension. Researchers believe that hibiscus tea works to improve how endothelial cells lining the blood vessels function. That process may promote healthy blood flow, but the anthocyanins and polyphenols may also lead to a reduction in systolic and diastolic blood pressure levels.

Green Tea

Green tea is another favorite among tea enthusiasts, especially if people look to receive a small caffeine boost. Green tea contains specific bioactive compounds called catechins, specifically epigallocatechin gallate (EGCG). EGCG has been associated with various health benefits, including blood pressure reduction. A meta-analysis of 14 randomized controlled trials revealed that drinking green tea contributed to modest but statistically significant decreases in blood pressure. Other research notes that the antioxidant-rich catechins help improve endothelial function and promote vascular relaxation.

Black Tea

If you prefer black tea to green tea for your caffeine hit, you’re in luck! Several studies indicate that drinking three cups of black tea per day may help lower blood pressure. Researchers attribute this benefit to the flavonoids in black tea, such as theaflavins and thearubigins. These compounds may help to inhibit certain enzymatic activity that causes blood vessel constriction.

Olive Leaf Tea

Made from the leaves of the olive tree, olive leaf tea has a gentle, herbal flavor. Olive leaf tea contains oleuropein and hydroxytyrosol, which are two compounds that support blood pressure regulation by relaxing the blood vessels. A small 2017 study monitored 31 participants who consumed olive leaf tea for 28 weeks. They prepare the tea by steeping five grams of dried and ground leaves in 250 milliliters of hot water. They consumed this tea twice daily over the course of the study. Within four weeks, participants experienced significant reductions in systolic and diastolic blood pressure. 

Chamomile Tea

We cannot ignore chamomile tea, which is known for its mild, soothing, and calming properties. Many people drink chamomile tea to promote relaxation before bedtime. Researchers note that it contains compounds, such as terpenoids, flavonoids, and coumarins, that may help control blood pressure. In a randomized, controlled trial, participants drank chamomile tea for 12 weeks and experienced a significant reduction in systolic blood pressure compared to a placebo. The researchers behind the study suggest that chamomile’s anti-inflammatory and antioxidant properties may contribute to this effect.

As a final note, these teas are not intended to treat high blood pressure. They are not medications and may not work for everyone. Additionally, maintaining a healthy diet and lifestyle may enhance the benefits of these teas. Should you have questions about the teas if you take blood pressure medication, consult your healthcare professional.

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