When it comes to lowering blood pressure, the best foods to eat contain magnesium, potassium, antioxidants, and fiber. Those nutrients work to relax blood vessels and balance sodium levels in the body. Beets are typically the go-to vegetable for improving blood pressure levels because they contain nitrates. Nitrates help relax blood vessels and support healthy blood pressure levels. 

Beets are not the only food that can make a difference in your levels, though. Leafy greens, berries, and several other foods contain nutrients that aid blood pressure reduction. For your reference, high blood pressure is generally defined by a blood pressure reading that is consistently 130/80 mm Hg or above. The top number indicates systolic pressure, while the b bottom number indicates diastolic pressure. Continue reading to learn which foods can help lower blood pressure levels. 

Legumes

Lentils, beans, and chickpeas are common legumes that are rich in fiber, magnesium, and potassium, all of which support healthy blood pressure. Potassium is especially important for helping the body get rid of excess sodium, which holds on to water. When the body releases sodium, it gets rid of extra fluid, which can also help lower blood pressure. Statistically, people who regularly eat legumes have lower blood pressure and a lower risk of stroke. 

Walnuts

As a rich source of ALA, a plant-based omega-3 fatty acid, walnuts may encourage better heart function. Walnuts also contain potassium, fiber, antioxidants, and magnesium, which help regulate blood pressure. A two-year study of older adults found that adding walnuts to the diet led to modest reductions in systolic blood pressure. The biggest benefits were seen in subjects who had higher blood pressure at the beginning of the study. 

Berries

Berries are naturally rich in vitamin C, which is a powerful antioxidant, but they also contain anthocyanins. These compounds work to boost nitric oxide production in the body. Although more research is necessary, a 2021 study found that people who ate 1.5 cups of berries per day had lower blood pressure than those who did not eat berries. As a quick note, both fresh and frozen berries offer similar benefits. 

Leafy Greens

Research suggests that spinach, chard, kale, and other leafy greens are naturally rich in nitrates, which are found in beets. Nitrates supply the body with nitric oxide, which relaxes blood vessels, allowing for better oxygen and blood flow. A diet rich in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure numbers. 

Avocado

Naturally rich in potassium, magnesium, fiber, and monounsaturated fats, avocados make for great additions to any diet. One cup of sliced avocado satisfies nearly 15% of the recommended daily intake (RDI) of potassium. Magnesium is integral for the many roles it plays in the body, including the widening of blood vessels. It does this by blocking the effects of calcium, which can cause blood vessels to tighten. A study from 2023 found that people who ate five or more servings of avocado per week had a 17% lower risk of high blood pressure. For reference, one serving is about half of a medium avocado.

Bananas And Apples

Bananas are not just valuable for their potassium content, but also their fiber and antioxidants, which work to protect cells from free radical damage. A 2024 study observed people with high blood pressure who ate bananas three to six times per week. Compared to those who ate bananas less than once per month, the banana group had a lower risk of death. The benefit was even greater when participants consumed bananas alongside other fruits, especially apples. In fact, eating apples and bananas several times per week was associated with the largest reduction in overall mortality risk. 

Oats

Oats are naturally rich in beta-glucan, a type of soluble fiber that helps support healthy cholesterol levels and overall heart health. It may also play a role in lowering blood pressure. A 2023 review of studies found that eating oats on a regular basis can help lower systolic blood pressure. That was especially true for people with high blood pressure or when oats replaced refined grains in peoples’ diets.

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There are foods that trigger inflammation, foods that cause indigestion, foods that reduce athletic performance, and foods that cause migraines. What you put into your body can influence many aspects of your health. Alcoholic drinks can cause sleep troubles and trigger migraines. Monosodium glutamate (MSG) is a common migraine trigger, and so are the other foods in this article. Read on to inform yourself about foods that may be causing your migraines. 

Alcohol

While all alcoholic beverages can trigger headaches, it is red wine that can be a migraine trigger for some people. There are tannins, which are flavonoid phenolic compounds, in red wine and wines, such as Cabernet Sauvignon, are higher in them. Drinking wines that are high in tannins may cause migraines. Additionally, drinking alcohol can lead to dehydration, which can also cause headaches.

Monosodium Glutamate (MSG)

MSG is the sodium salt of the common amino acid glutamic acid, which is naturally present in the body, in addition to tomatoes and cheeses. It is a flavor enhancer commonly used in Asian cuisine and a lot of processed foods. The Food and Drug Administration (FDA) considers MSG in foods to be generally safe. That said, it is still a potential trigger for migraines. 

Aged Cheese

Research confirms that aged cheeses are some of the most prevalent sources of tyramine. This compound may interact with neurotransmitters in the body and cause migraines. Cheddar, camembert, and gorgonzola are common examples of aged cheeses that are migraine triggers. Soy products, smoked fish, Chianti wine, Fava beans, and hard sausage also contain tyramine. 

Legumes

Beans, lentils, peas, and other legumes are suspected migraine triggers. Unfortunately, health experts haven’t established why legumes seem to bother some people, especially when these plant-based foods can ward off beaches in other people. More research is necessary to understand this relationship. 

Peanut Butter

Nuts, including peanuts, peanut butter, and even seeds, are common migraine triggers. Peanuts contain phenylalanine, an amino acid that can affect vascular tone, which may play a role in migraine development. 

Aspartame

Aspartame is an artificial sweetener that is commonly used in diet beverages, gum, mints, and other food and beverage products. When people stop consuming foods in aspartame, they can experience withdrawal symptoms, such as insomnia. Aspartame can also trigger migraines in some people. Make sure to read your food labels and avoid packaged foods that say “sugar-free” or “light” on the packaging. Diet sodas, breakfast cereals, puddings, yogurts, and gelatins typically contain aspartame. 

Caffeine

Caffeine is a stimulant and many people rely on it to power them through the day. Some people find it to be a cure for migraines, while others know it to be a trigger. A 2020 study found insufficient evidence to recommend that everyone with chronic migraines stop consuming caffeine. That was true despite the fact that overuse can cause migraines. Sudden caffeine withdrawal can also trigger migraine development. 

There are many other foods that can trigger migraines, including chocolate, citrus fruit, and cured or processed meats. More research is necessary on these foods, though, as there is currently insufficient scientific evidence supporting these claims.  

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What is one fruit that epitomizes summer? Watermelon, of course! There’s nothing quite like biting into a juicy piece of watermelon on a hot summer day. Not only is it refreshing and hydrating, but it is also good for your health, especially your heart. According to research, watermelon may increase overall nutrient intake and diet quality. In fact, studies confirm that people who eat watermelon have a higher intake of vitamin A, vitamin C, potassium, magnesium, lycopene, fiber, and other carotenoids. 

Research from 2025 found that watermelon may exhibit cardioprotective properties. That aligns with research from 2022, which found that watermelon may help lower blood pressure. Watermelon makes for a great addition to a healthy diet because it provides lycopene, citrulline, and potassium, all of which may aid your blood pressure-lowering efforts. These nutrients may also enhance blood flow and improve other aspects of heart health. 

Heart-Healthy Benefits Of Watermelon

A 2025 narrative review suggests that watermelon is rich in L-citrulline, an amino acid that may lower blood pressure and aid heart health. The review does not say that the exact cardiovascular benefits of L-citrulline are not clear, though. Even still, researchers note consuming watermelon may help people manage and prevent cardiovascular disease. 

Researchers have found watermelon’s impact on blood vessel health to appear beneficial overall. They attribute this to the compounds in watermelon that interact with nitric oxide production. Research from 2022 revealed that L-citrulline can help lower blood pressure and reduce arterial stiffness. That was especially evident in people with cardiometabolic risk factors, such as traits and lifestyle behaviors that increase the risk of developing cardiovascular disease and type 2 diabetes. 

Watermelon Nutrition Facts

Dietitians note that watermelon is very high in water, making it an excellent fruit to contribute to your hydration efforts. It is also a nearly fat-free source of essential vitamins and minerals. The nutrients in one cup of raw watermelon is as follows:

• Calories: 46
• Fat: 0.2 grams (g)
• Sodium: 1.5 milligrams (mg)
• Fiber: 0.6 g
• Carbohydrates: 11.5 g
• Sugars: 9.4 g
• Protein: 0.9 g
• Vitamin A: 42.6 micrograms (mcg)
• Vitamin C: 12.3 mg
• Lycopene: 6,890 mcg

Tips For Adding Watermelon To Your Diet

The easiest way to enjoy a watermelon is to enjoy it raw. Cut yourself a few slices and enjoy it chilled. Eating watermelon as a healthy snack is not the only way to enjoy it. Because watermelons are so plentiful during the summer months, get creative with them. You can blend watermelon into smoothies, add it to salads (with mint, cucumber, or basil), make a watermelon gazpacho, or make homemade ice pops. You can even make your own watermelon sorbet!

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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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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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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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