Dining out with high cholesterol can seem like an unenjoyable experience, but only if you don’t know how to tackle the menu. You can still enjoy family nights out, festive occasions, or even romantic dinners at your favorite restaurants. All you have to do is educate yourself about the best low-cholesterol choices. 

In order to understand how to manage high cholesterol, you have to know what you’re eating. Reading the menu carefully and identifying problematic ingredients is paramount. How do you know what to look for, though? While going to healthier restaurants and making your own food is the best plan of attack, it may not be sustainable for everyone. This article aims to educate you on how to dine out if you have high cholesterol. 

If Eating Chinese Cuisine, Go For Steamed Instead Of Fried

Chinese restaurants usually have a lot of fried food options, but there are many low-cholesterol options to choose from. Instead of enjoying deep fried egg rolls, opt for spring rolls that are steamed. Better yet, see if you can roll the ingredients in lettuce leaves! Steamed rice is a better choice than fried rice, but try to ask for brown rice if it is available. For your main course options, seafood can be a good choice, especially if the protein is steamed. Boiled or broiled seafood entrees are also good options. Just remember to eat shrimp in moderation and choose entrees with lots of vegetables. Resist dishes with a lot of oil if you want to care for your arteries!

Go For Vegetables And Skip Ghee At Indian Restaurants

There are many vegetarian dishes at Indian restaurants, which is great if you want to eat on the healthier side. Chickpeas are a common ingredient in Indian cuisine, and a heart-healthy legume to consider. Try to order dishes with plenty of vegetables, but stay away from heavy dishes with ghee, which is clarified butter made from buffalo’s or cow’s milk. Just as in the above explanation about Chinese cuisine, ask if the dishes can be made with minimal oil, provided the dishes are made to order and not in large pots. 

Skip The Sour Cream At Mexican Restaurants

Believe it or not, one of the healthier dishes (and perhaps most eye-catching) to order when eating at a Mexican restaurant is fajitas. They usually contain a lot of vegetables and don’t have fried components. Black beans tend to be a better choice, since they are rich in soluble fiber. That said, some restaurants over-salt the beans, no matter what type they are. Try to choose corn tortillas instead of white flour tortillas, because corn tortillas contain fewer calories and less sodium, sugar, and saturated fat than flour tortillas. If possible, choose grilled fish as your protein because it is a leaner protein with lower fat and sodium content. Lastly, resist ordering nachos as an appetizer and skip the sour cream and queso, opting for pico de gallo instead.

Avoid Saturated Fats And Limit Fatty Meals

There has been an interesting development in the U.S. Department of Agriculture’s (USDA) latest Dietary Guidelines for Americans. It no longer includes a specific limit for dietary cholesterol, but that isn’t an excuse to eat carelessly. The USDA guidelines and other dietitians advise people to eat as little cholesterol as possible. One study followed 30,000 men and women who did not have cardiovascular disease at the beginning of the study. After a 17-year period, researchers noted that for every 300 milligrams of cholesterol that participants added to their daily diet, they increased their risk of cardiovascular disease by 17%. 

Health experts suggest that cholesterol you eat impacts your blood cholesterol levels, but that isn’t the only factor to consider. Maintaining a balanced diet is the best way to manage your cholesterol levels. Reducing your consumption of meat, especially processed meats like bacon, sausage, and deli meat, can go a long way in reducing cholesterol and your risk of heart disease. Many foods that are rich in cholesterol, including high-fat dairy, bakery items, and fatty meats, also have a higher content of saturated or trans fats, both of which elevate cholesterol. For this reason, do your best to avoid these foods when you dine out. Such foods include pizza, burgers, tacos, sandwiches, and casseroles. Additionally, watch out for cheesy foods, palm oil, cookies, snack foods, and cakes. 

SHARE:

The post How To Dine Out When You Have High Cholesterol appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It is very common for people to neglect their feet. They are out of sight, out of mind, especially when the weather is a little colder. Only when the socks come off and the sandals come on do people realize that they need to do something about their cracked heels. After all, nobody wants to walk barefoot in the grass and have those thin blades enter those cracks. 

What Are Cracked Heels?

Cracked heels are very common and they occur when the dry, thick skin on the bottoms of your heels crack and split. Most cases are relatively minor and cracks are only a small nuisance or unattractive to look at. If you do not treat the cracks and heel fissures become deeper, you may experience difficulty walking or have a higher risk of infection. 

Cracked heels are not an overnight problem. In the beginning stages, you will see dry, hard skin around the heel, also known as calluses. As you walk and put more pressure on that area, the pads under your heels expand and force those calluses to develop small cracks. Other factors that contribute to cracked heels include:

• Hard or unsupportive footwear (open-back sandals or flip flops)
• Obesity
• Chronic health conditions, such as diabetes
• Being on your feet for long periods of time, especially on hard surfaces
• Walking around barefoot because that provides not support or protection for your feet
• Taking long, hot showers

How Do You Treat Cracked Heels?

You treat cracked heels the same way you treat dry skin: you moisturize. If the cracks are minor, moisturize your heels two to three times per day to help relieve symptoms. You can also use a pumice stone before moisturizing to help remove any hard, dead skin that prevents the moisturizer from penetrating the skin effectively. After one week of this general foot care, check to see if symptoms are better or worse. If your heels have not gotten any better, you may need a combination of some of the following treatments:

• Use a dermal foot balm for skin nourishment and optimal moisture. This is similar to a moisturizer, only it uses urea, an ingredient that helps increase the balm’s efficacy. 
• Mechanical debridement of thick calluses or fissures using a scalpel blade to reduce skin buildup. 
• Foot and ankle strapping, which involves placing bandages around the heel to reduce skin movement. 
• Using appropriate footwear that provides sufficient cushion to the heel pads. 

Using A Heel Balm

Natural ingredients can help heal and protect your rough, dry and cracked heels. Specifically, shea butter, a featured ingredient in this DIY cracked heel balm, works effectively because of its emollient properties. It is also rich in anti-inflammatory properties and vitamins A and E. Dry skin can thoroughly absorb shea butter because of the fatty acid content. That helps create a protective moisture barrier on the heels, keeping them hydrated. 

Coconut oil is another ingredient in this cracked heel balm that helps moisturize and protect the skin. Just like shea butter, coconut oil offers anti-inflammatory properties that may help reduce swelling and redness. Beeswax works to enhance the skin barrier, protecting your heels from the environment. This barrier helps lock in moisture and protect the skin from future damage. 

DIY Cracked Heel Balm

Ingredients:

• 1.7 ounces unrefined shea butter
• 0.2 ounces coconut oil
• 0.2 ounces beeswax pellets
• 2-3 drops peppermint essential oil
• 2-3 drops tea tree oil
• 2 drops vitamin E oil

Instructions:

• Add the shea butter, coconut oil, and beeswax pellets to the top of a double boiler over medium-low heat. Stir occasionally until liquid.
• Once melted, remove from the heat and allow to cool for a few minutes before adding the essential oils and vitamin E oil. 
• Stir to combine and then transfer to a glass container. Allow the balm to solidify at room temperature. 
• Ideally, use this balm nightly on your feet, massaging it into your heels before applying socks to protect your skin overnight, and to prevent the balm from staining your sheets.

SHARE:

The post DIY Cracked Heel Balm For Smoother Feet appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

A lot of people associate spring cleaning with packing up winter coats and getting rid of things in the house. It’s true, you can declutter messes that accumulated over winter, deep clean the nooks and crannies of the home, or even prepare your yard for warm weather activities. While spring cleaning can improve the overall look of your home, it can also help your physical, emotional, and mental well-being. In this article, we detail how spring cleaning can benefit the mind and body. 

Tips For Spring Cleaning

A lot of people have the goal of cleaning the entire house, top to bottom, back to front, side to side, and back again. The last thing you want to do is overwhelm yourself by attempting to clean the entire house in one day. Instead, start small in one room or area. Perhaps you reorganize your closet and then slowly transition to cleaning windows and shelves in that room. When you go room by room, you will have reorganized and decluttered an entire area before you even realize it. 

Do not tackle the project solo, as that is another way to overwhelm yourself. Involve others, be a family member, friend, or roommate. It is much easier to go after a big task, such as spring cleaning, when you have a little help. Lastly, set a timer because you do not need to dedicate days to the laborious task of cleaning. Dedicate yourself to an hour of cleaning without distractions, including texting or social media, and see how much you accomplish. Take a break and then resume cleaning later. 

Eases Mental And Emotional Stress

The idea of spring cleaning can be stressful in and of itself. Getting it done, however, can be the key to unlocking ultimate relaxation. That is especially true for decluttering, which is a key component of any cleaning session. Mental health experts state that clutter keeps the nervous system on edge. It isn’t just a mess; rather, it is a series of micro-reminders of everything that you have yet to complete. That sensory and cognitive overload can make it hard to relax, but decluttering can reduce those incoming stress signals. That ultimately regulates your mind and body and helps you begin again with ease. 

Reduces Indoor Allergens

A lot of people have seasonal allergies that flare up during spring, especially for those with pollen sensitivities. Pollen can sneak into the house via clothes, shoes, and open windows. That only worsens itchy eyes, congestion, sneezing, and other issues related to pollen allergies. Additionally, many people close windows for cold winter weather, which contributes to the accumulation of dust mites, pet dander, mold, mildew, fireplace residue, and more. For these reasons, spring cleaning can work in your favor. By reducing indoor allergens, you can help minimize your exposure, which can help you avoid unwanted respiratory symptoms. 

Increases Physical Activity

Is spring cleaning the same as doing a high-intensity workout? Not quite, but cleaning (during any time of year) can count toward your daily goal of moderate-intensity physical activity. Examples of cleaning that meet that requirement include vacuuming, mopping floors, dusting, wiping down surfaces, or cleaning windows. In order to keep up with a certain level of activity, consider playing music with a good beat to motivate you. Involving family members can also make it a supportive team effort, making the process more enjoyable and rewarding. 

Promotes Better Sleep

By reducing the presence of allergens, you can reduce allergy symptoms, such as congestion or coughing, that can interfere with sleep. The physical activity of cleaning also helps regulate cortisol and gets rid of built-up anxious energy that can keep you up at night. As mentioned earlier in the article, the stress-relieving benefits of spring cleaning may also contribute to better sleep. When your space is not cluttered, the brain can relax. A chaotic environment can make the brain stay on alert mode, whereas a clean, tidy space can lead to a calm nervous system, which lowers cortisol and promotes more restful sleep. 

Improves Indoor Air Quality

When it is time to clean the house, make sure to open your windows before, during, and after cleaning. Use fans to help circulate air to remove fumes from cleaning products. You can also opt for a long list of non-toxic DIY cleaning products, which you can find on our website or online. Spring cleaning can decrease dust and pollutants, which improves indoor air quality. Enhance your spring cleaning efforts by using an air purifier with a HEPA air filter when you clean. That will aid your efforts to remove indoor and outdoor allergens from the home.

SHARE:

The post 5 Unexpected Health Benefits Of Spring Cleaning appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Spring is a beautiful, blossoming season for many, but it brings misery to those who suffer from seasonal allergies. Trees and flowers bloom, weeds release pollen, and fresh cut grass causes obnoxious sneezing. An estimated 40 to 60 million people experience seasonal allergies each year, or about 20% of people living in certain countries. 

When left untreated, seasonal allergy symptoms can become highly miserable, affecting daily activities. In severe instances, they can even cause asthma attacks. Treating these seasonal allergies ultimately reduces asthma-related hospitalizations and emergencies. How do you treat these allergies without medications? The good news is that there are many natural ways to treat seasonal allergies.

What Are Seasonal Allergies? 

The medical term for seasonal allergies is allergic rhinitis, or hay fever. Affecting the nasal passageways, seasonal allergies are characterized by the presence of inflammatory cells in the mucosa and submucosa. A person can suffer from hay fever any time of year, as allergies depend on a person’s triggers. Allergic rhinitis doesn’t just occur in the spring; rather, it can occur through the summer and fall. The flora in the place where you live may make symptoms worse, or cause them to go away. It is truly dependent on each person. 

In order to properly address your seasonal allergies, pay attention and recognize which things trigger symptoms. Research suggests that nearly 75% of people in the United States who suffer from seasonal allergies are allergic to ragweed. Pollen from ragweed is highest during fall, so keep that in mind. The most common symptoms one can experience as a result of seasonal allergies are: 

• Runny nose
• Watery eyes
• Stuffy nose
• Scratchy throat
• Exhaustion and sleep troubles
• Postnasal drip
• Sneezing
• Excess mucus production
• Asthma
• Hives
• Coughing
• Wheezing
• Mild ear infections
• Headaches
• Mood swings

Best Supplements For Allergy Symptoms

Ideally, you want to get in front of your symptoms, so experts suggest supplementing 30 to 60 days before the onset of symptoms for best results. Research indicates the phototherapy, spirulina, and butterbur show promise for treating symptoms of seasonal allergies:

• Quercetin: This flavonoid gives fruits and vegetables their rich color, but it also stops the production and release of histamine. It is possible that quercetin may interfere with certain medications, so consult your healthcare professional before starting it, especially if you take antibiotics and cyclosporine. 
• Spirulina: Just like quercetin, spirulina stops the release of histamine. In a double-blind placebo-controlled study, consuming spirulina significantly improved symptoms, including sneezing, nasal congestion, itching, and nasal discharge. 
• Butterbur: Although it has been traditionally used to treat excess mucus, asthma, and bronchitis, butterbur may help reduce seasonal allergies. In one study, hay fever sufferers were given butterbur and it was found to be as effective as some allergic rhinitis medications. 
• Stinging nettle: Stinging nettle is a common homeopathic medicine exhibiting natural antihistamine and anti-inflammatory properties. It can help reduce the body’s production of symptom-causing histamine. Stinging nettle can have adverse interactions with certain medications, such as lithium, sedatives, and blood thinners.

Natural Treatments

There are complementary approaches that can help you feel better, but may not completely get rid of your symptoms. You can use: 

• A neti pot: Nasal irrigation is an effective way to flush out mucus and foreign invaders in the nasal passageways. You can use a neti pot once or twice daily, but make sure you use saline packets and distilled water for best results. 
• Acupuncture: This alternative remedy may help reduce symptoms of seasonal allergies without side effects. Before your allergies take over, meet with an acupuncturist to determine the best way to address your allergy symptoms. 
• Essential oils: Diffuse essential oils in a diffuser to help open up the nasal passages and lungs. Certain essential oils, such as basil, lemon, tea tree, eucalyptus, peppermint, and lavender work to improve circulation and relieve stress. 

Best Foods To Eat During Allergy Season

Believe it or not, the foods you eat can have an impact on the severity of your allergy symptoms. Much like the supplements we mentioned earlier, certain foods provide nutrients that support immune function and have natural antihistamine properties. Some of them are:

• Apple cider vinegar works to dissolve mucus and aid lymphatic drainage, which can reduce congestion due to allergies. Enjoy a tablespoon of apple cider vinegar with one tablespoon of fresh lemon juice in a cup of water three times per day. 
• Ginger and turmeric pack a powerful anti-inflammatory punch that may help alleviate allergy symptoms and reduce sore throat. 
• Hot and spicy foods, such as chili peppers, horseradish, and wasabi, work to thin mucus and ease nasal irrigation. 
• Both broccoli and Brussels sprouts help clear up congestion and aid natural detoxification. 
• Leafy greens, such as kale, arugula, Romaine lettuce, spinach, and chard, offer antioxidant compounds that work to nourish cells and combat allergy symptoms. 
• Pineapple contains bromelain, which is an enzyme that not only aids the digestion of protein, but also helps reduce nasal swelling. Studies suggest that bromelain may help reduce your reaction to allergens. Make sure that you eat the core, as it has the highest concentration of essential nutrients for allergy season. 
• Citrus fruits, such as oranges, lemons, limes, and grapefruits, offer a lot of vitamin C, which helps encourage immune function while offering an antihistamine boost.

SHARE:

The post Natural Ways To Treat Seasonal Allergy Symptoms appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

The beginning of the year is a common time to adopt new habits and make big life changes. Spring also marks a time of starting fresh, as flowers bloom and temperatures rise. There is a big push for a lot of people to freshen up the home and surrounding environment. Not only does spring cleaning create a more visually appealing space, but it also brings some notable health benefits for the body and mind. 

Mental health experts note that people with less clutter in the livers report higher psychological well-being. They may also express more happiness being in their own space. Additionally, people with respiratory problems, such as allergies or asthma, may find symptom relief after deep cleaning their indoor space. 

Now, spring cleaning should not be viewed as a chore, even though it technically is. Focus on the mental and physical health benefits that spring cleaning can provide and you’ll be scrubbing the floors in no time. Continue reading to learn about five possible health benefits of spring cleaning. 

May Enhance Productivity

One study found that people with cluttered office spaces experienced higher rates of emotional exhaustion, indecision, and job-related tension than those with less clutter. They also reported lower rates of job satisfaction and were not as efficient at time management. All of these factors contributed to poor overall job performance. Basically, cleaning your home or office desk may help clear your head and contribute to better workflow. Additionally, you may experience a boost in productivity, especially if you work from home. 

Potentially Minimize Allergies

Allergic to dust, pollen, dander, or other allergens? A deep spring clean may help reduce the severity (or completely get rid of) your allergy symptoms. If you are allergic to anything inside your home, such as pet dander or dust mites, spring cleaning may benefit your nose, eyes, and chest. According to health experts, removing indoor allergens from the home can reduce the signs and symptoms of allergic rhino-conjunctivitis. Such symptoms include runny nose, sneezing, itchy eyes, and general congestion. Use a vacuum with a high efficiency particulate air (HEPA) filter to remove allergens as you clean. You can also use an indoor air purifier to help improve air quality in the home. 

May Boost Your Mood

Do you ever feel a sense of pride and mood elevation when you clean up your space? Well, researchers have observed that spring cleaning is a helpful strategy to improve overall mental wellness. One study found that people with less clutter in their homes reported a higher sense of well-being than those with more clutter. Additionally, other research indicates that more clutter in the home causes higher levels of cortisol (the stress hormone), especially in women. The reason for this is because clutter can cause distress or impairment in a person’s life. Getting rid of items that no longer serve a purpose can help bring about a greater sense of self. 

May Promote Heart Health And Longevity

Spring cleaning, or any cleaning for that matter, is a form of light exercise. It gets your heart pumping and helps you burn some calories. In fact, the American Heart Association (AHA) even recommends spring cleaning as a way to get active and boost heart health. By improving heart health, you could positively affect your longevity as well. An earlier study found that housework was one of the many daily activities that contributed to a lower risk of cardiovascular disease. The only thing that would get in the way of cardiovascular benefits is using extremely harmful chemical cleaners. You can easily avoid this by using all-natural DIY cleaning products. 

May Improve Asthma Symptoms

The birds are singing and the flowers are in bloom, but people with asthma may dread this time of year. Flower plants and pollen can worsen asthma symptoms, but not all allergens exist outside. You can easily encounter asthma triggers in your home, but spring cleaning can help you keep your home allergen-free, potentially curbing your symptoms. Researchers note that spring cleaning can help remove cockroach allergens, dust mites, and pet dander in your home. Removing such allergens, if allergic, will help relieve any respiratory irritation or symptoms. Finally, consider wearing a mask while cleaning to help you avoid inhaling large amounts of allergens while cleaning.

SHARE:

The post 5 Health Benefits Of Spring Cleaning appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you want to make your skin feel soft and silky smooth, it’s time to work some lotion bars into your skin care regimen. Great for rough elbows and knees, the lemon balm lotion bars in this article help to moisturize the skin without leaving a greasy feel. Although most of the research on lemon balm focuses on relieving indigestion, treating nausea, easing insomnia, and boosting cognition, it can greatly benefit the skin. In fact, lemon balm exhibits anti-inflammatory properties that may help reduce swelling and redness.

What Is Lemon Balm?

Lemon balm belongs to the mint family and many health experts refer to it as a calming herb. It has an invigorating aroma that is wonderful and lemony. Although it grows all over the world, lemon balm is native to Europe and tends to attract bees. The plant can grow up to two feet high, or higher, if not maintained. Rub the leaves between your fingers and it’ll smell like you just juiced a lemon!

Health Benefits Of Lemon Balm

One study examined lemon balm for its potential photoprotective properties. Solar ultraviolet (UV) radiation is one of the causes of many cutaneous disorders, like photoaging and skin cancer. The study evaluated the protective effects of lemon balm extract and its primary phenolic compound rosmarinic acid against UVB-induced damage in human keratinocytes. Researchers also found caffeic acid and luteolin glucuronide in lemon balm extract. The extract and rosmarinic acid significantly increased the survival of human keratinocytes upon UVB radiation, but lemon balm extract proved more effective. That means that lemon balm extract may be a candidate for topical photoprotective ingredients against UVB-induced skin damage. 

Lemon balm may help relieve symptoms of stress and aid relaxation by promoting feelings of calmness. A 2022 review found that compounds in lemon balm exhibit relaxing effects. In the review, the authors summarized older studies that confirmed lemon balm helped reduce anxiety in people who underwent laboratory-induced stress.

Lemon balm contains antimicrobial and antibacterial properties. Because of that, lemon balm may be a great pore-cleansing ingredient, removing bacteria associated with acne. It may also assist in the healing of minor wounds, scrapes, or insect bites by inhibiting bacterial growth. One study monitored participants who applied lemon balm extract on lesions within 72 hours of their origin. The results indicated that lemon balm was able to both reduce wound size and accelerate the time of healing. 

Homemade Lemon Balm Lotion Bars

Ingredients For Lemon Balm-Infused Oil:

• 1/2 cup lemon balm leaves
• 1 cup jojoba oil

Instructions For Lemon Balm-Infused Oil:

• Once you have the fresh lemon balm leaves, you have to rinse and then dry them in a dehydrator. 
• Place the leaves on a dehydrator tray and place in the dehydrator at 115º F for a couple hours, or until dried. 
• Place the dried leaves in a jar and then pour in the jojoba oil. Screw on the lid and place the jar in a dark place for four to six weeks for the slow infusion method. You can shake the jar every once in a while. 
• The other method, which is quicker, is to place the jar in a saucepan with a couple inches of water over low heat for two hours. Remove from heat and allow the oil to cool before straining the oil through a fine mesh sieve. 

Ingredients For Lotion Bars:

• 1/4 cup infused oil
• 1/4 cup beeswax
• 1/4 cup shea butter

Instructions:

• Add the infused oil, beeswax, and shea butter to the top of a double boiler over medium-low heat. Heat and stir until the beeswax and shea butter are completely melted. 
• Remove from heat and pour the melted mixture into heat-safe silicone molds. Allow them to solidify at room temperature. 
• Pop the lotion bars out of the molds and place in containers and store in a cool, dry place. Use as needed.

SHARE:

The post Homemade Lemon Balm Lotion Bars appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

These delicious, vibrant pomegranate ginger shots pack a potent punch of nutritional goodness. The ingredients offer a diverse mix of antioxidants and phytonutrients, which work to fight off inflammation, boost brain function, and ease symptoms of joint pain. You only need pomegranates and ginger root to make this recipe come alive, although you can include fresh lemon juice to amp up the nutrition and flavor.

Antioxidants are compounds that help protect the body’s cells from free radical damage. A high presence of free radicals in the system can increase the risk of oxidative stress, which contributes to a number of chronic illnesses. Pomegranates are particularly rich in polyphenic compounds, including anthocyanins, punicalagins, and hydrolyzable tannins. Some of these antioxidants exhibit anti-inflammatory activity, which may help ease symptoms of inflammatory disorders. According to several studies, punicalagins have demonstrated the most anti-inflammatory properties. More research is necessary, but pomegranate juice may help reduce certain markers of inflammation.

Pomegranates color the drink and offer a sweetly tart flavor, but ginger is the other star of the show in these wellness shots. Ginger contains gingerol, a natural compound that benefits gastrointestinal motility, the rate at which food exits the stomach. Consuming ginger also helps relieve the discomforts of nausea due to pregnancy, chemotherapy, and bloating or gas.

As you can see, starting your day with a shot of these two ingredients will only benefit you. Plus, the lively flavor will help energize you, so much so, that you may not even need caffeine! Try them out and let us know how you like them.

SHARE:

The post Pomegranate Ginger Shots appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Sleep is essential for your overall health, but you may not feel well-rested if you have obstructive sleep apnea. That is true even if you sleep for more than eight hours a night. Obstructive sleep apnea causes repeated pauses in your breathing, so your brain wakes up for a little to reopen your airway. That repeated pattern of sleep interruption, which can last 10 seconds or longer and occur at least five times per hour, can limit your ability to get restful sleep. 

There are many factors that worsen symptoms of obstructive sleep apnea, especially weight gain. Eating healthier foods can help people with obstructive sleep apnea manage their weight. There are also certain foods that contain nutrients that may help people with obstructive sleep apnea improve sleep quality and ease symptoms. Continue reading to learn what those foods are. 

Nuts

Almonds, pistachios, walnuts, macadamia nuts, hazelnuts, and other nuts can help support heart health, reduce inflammation, and manage weight. They may also improve sleep quality, and those benefits can be attributed to the following nutrients:

• Protein and fiber help you feel full, which can make it easier to maintain a healthy body weight. 
• Vitamin E is an antioxidant that exhibits anti-inflammatory activity. Vitamin E may also be helpful with obstructive sleep apnea, since they tend to have higher levels of inflammation and oxidant compounds. 
• Magnesium works to relax muscles and can help promote better sleep. 
• Melatonin is a hormone that helps regulate the body’s sleep-wake cycle, eating melatonin-rich foods may help people get more restful sleep on a consistent basis. 

Berries

Nighttime pauses in breathing that results from obstructive sleep apnea can reduce oxygen levels. That can lead to a state of oxidative stress over time, during which there is an overabundance of cell-damaging compounds in the body. Oxidative stress can also increase the risk of heart disease, type 2 diabetes, and cognitive issues. Berries are rich in antioxidants that help reduce that inflammation and fight the free radicals that lead to oxidative stress. They also contain a lot of fiber, which helps you feel full for a while, supporting weight management. Great berries to consume include strawberries, blackberries, blueberries, and raspberries. 

Leafy Green Vegetables

The combination of low oxygen levels and higher oxidative stress can lead to inflammation, which worsens symptoms of obstructive sleep apnea. Leafy green vegetables, such as kale, spinach, Swiss chard, and collard greens, contain compounds that may help reduce inflammation. Reducing inflammation and swelling in airway tissues may lead to better sleep. Leafy greens also provide magnesium, which works to relax muscles and support better sleep quality. Leafy greens are also low in calories and high in fiber, two things that support healthy digestion and weight management, which may help improve symptoms of obstructive sleep apnea. 

Whole Grains

People with obstructive sleep apnea can benefit from weight loss, but it can be hard to do that without eating a balanced diet that contains fiber-rich foods. Whole grains work to support healthy digestion and keep you feeling full for longer. The fiber also helps you keep your blood sugar steady, which may support better sleep and limit inflammatory markers, both of which are essential for obstructive sleep apnea. Fiber-rich whole grains to consume include brown rice, bulgar wheat, oats, and quinoa. 

SHARE:

The post 4 Foods That May Help With Obstructive Sleep Apnea appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

A recent, well-designed study suggests that the ketogenic (keto) diet may offer modest, yet statistically significant, improvements in treatment-resistant depression. According to research, one in three patients with depression do not respond fully to antidepressants. At the same time, there has been a growing interest in whether diet, particularly the keto diet can assist with mental health struggles. 

What Is The Keto Diet?

The keto diet is a low-carb, high-fat, and moderate-protein diet. This eating pattern involves severely cutting the intake of carbohydrates, while dramatically increasing fat intake. By eating this way, you can switch the body into a state of ketosis, which is a metabolic state in which it burns fat for fuel instead of carbs. This type of diet has existed since the 1920s, when it was developed as an innovative approach for children seeking to support neurological health. 

In recent years, health experts have continued to find more health benefits of the keto diet, some of which benefit the brain, heart, digestive system, and so on. Some studies confirm that the keto diet may help control appetite, support healthy metabolism, and promote sustained energy levels. The first benefit, and some would say the driving force to continue the diet, that people notice is weight loss. 

Health experts say that there has been a lack of high-quality research about the depression-fighting effects of the keto diet. That is why researchers wanted to conduct this new study. They wanted to see if there was a benefit to eating keto and experiencing reduced symptoms of depression. Continue reading to learn what the research found. 

Real But Modest Benefits From Eating Keto

The study followed 88 participants with an average age of 42. All of them were diagnosed with treatment-resistant depression. Researchers randomly assigned participants to follow one of two diets for a total of six weeks. One group ate prepared foods that followed a keto diet with 30 grams of carbs per day. The other controlled group followed a plant-forward eating pattern. 

Researchers tracked scores using the PHQ-9 Score, which is a zero to 27 point scale used by doctors to measure the severity of depression. They took measurements at the start of the study, after six weeks on the diet, and after 12 weeks. By the end of the trial, participants following the keto diet had a 10.5-point drop in their PHQ-9 Score, while the plant-forward diet group had an 8.3 drop. 

Why Could The Keto Diet Help Fight Depression?

The keto diet supports the production of ketones, which are chemical compounds that the body produces from fat when there isn’t enough glucose to burn for energy. Ketones may impact several pathways in the body, most of which are linked to mood disorders. Researchers believe that the ketones may spark a series of changes that are both neuroprotective and anti-inflammatory. 

People who follow the keto diet tend to feel good when they keep their body in ketosis. In doing so, they tend to find a community of keto enthusiasts striving to maintain that goal as well. You build a community, if you will, engaging in activities and dietary habits that provide purpose, pleasure, and socialization, all of which are core treatments for depression. This is why study authors believe there are several potential explanations for the keto diet’s impact on depression. Unfortunately, none of them are certain at this point. Some research indicates that the change in gut microbiome, metabolism, or inflammation may influence mood, but more research is necessary. 

Should You Go Keto To Fight Depression?

At this time, it is too early to prescribe the keto diet for treatment-resistant depression. It’s not a simple intervention because there is a lot that goes into following the keto diet. Trying the keto diet to reduce symptoms of depression is not something psychiatrists recommend because it is too early to know long-term safety and who is most likely to benefit. If you are considering dietary changes for improving mental health, discuss with your doctor or a mental health professional.

SHARE:

The post Can The Keto Diet Help Treat Depression? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

During the winter months, you tend to spend more time indoors. The drier indoor air can increase the likelihood of catching a cold, especially if an infected person is in the home. Colds happen this time of year, but there are several things you can do to help keep you and your family as healthy as possible. This article highlights five crucial tips to keep your home clean and germ-free throughout the winter. 

Manage Humidity Levels

If you have the heat on, the air is automatically drier. The humidity level in the home may also affect your risk of contracting a virus. In fact, a 2021 study found that moderate humidity levels between 40-60% may reduce the risk of viral transmission and make certain viruses less likely to survive in the air. Very dry indoor conditions may also worsen allergy symptoms, while excessive humidity can promote other allergens, such as mold. The goal is to find that sweet spot, which tends to be below 60% humidity. Typically, a thermostat can detect a home’s humidity level. And if your home’s humidity level drops below 30%, you may want to invest in a humidifier when colder weather arrives. 

Revamp Your Entryway

Do you have a shelf with a bowl of miscellaneous things right by the front door? Perhaps you have a small desk with a drawer of random mail, keys, and other things. Maybe your children toss their jackets and shoes wherever they want. Don’t clutter your entryway, as that is a germ trap. Consider the following tips to help declutter and clean your entryway:

• Create a designated spot for outdoor footwear, such as a shoe rack, and coats/jackets, such as a coat rack. 
• Remove your shoes when you enter the home. That helps prevent dirt and anything else from entering the home.
• Install a light fixture (even if it is a small lamp) to ensure proper lighting in the entryway. Making it well-lit will make it easier to spot dirty surfaces. 
• Organize your cleaning supplies, such as disinfectant spray and wipes, especially in the entryway. You can keep them on a shelf or in a nearby closet or basket. 

Establish A Disinfecting Routine

There is a difference between cleaning, sanitizing, and disinfecting. Here is a quick break down of what each term means:

• Cleaning is the process of scrubbing a surface with soap and water. It helps remove most but not all, dirt and germs from a surface. 
• Sanitizing involves using a sanitizing spray or diluted bleach solution to reduce the germs on a given surface. You clean and sanitize items and surfaces that come in contact with the mouth, such as toys and food-contact surfaces. Always clean a surface before you sanitize it. 
• Disinfecting is the process of using a stronger bleach solution or chemical cleaner to help get almost all germs off a surface or object. It can be beneficial to clean a surface before disinfecting it. 

Before you start sanitizing and disinfecting, identify your home’s most high-touch surfaces. Doorknobs, countertops, appliance handles, and light switches are great places to start. Take extricate cleaning and disinfecting these surfaces. Keeping a list of things you need to clean can help make tasks more manageable, while alleviating the overwhelming feeling that comes with cleaning. 

Wash Bedding Regularly 

The body naturally sheds sweat and skin cells throughout the day and night. All of that gunk can ultimately build up on soft surfaces around the home, such as your sofa, pillows, blankets, and bedsheets. Aim to change and wash your sheets weekly to help prevent the buildup of bacteria-causing dirt and grime. If you have eczema, or another skin condition, you may want to change and wash sheets twice weekly. Maximize your washing efforts by:

• Using hot water when washing sheets and bedding.
• Getting a second or third set of sheets to make swapping them out easier. 
• Using a high-heat dryer setting to dry your sheets, depending on care instructions.

Check And Change HVAC Filters Frequently

If you have a heating, ventilation, and air conditioning (HVAC) system in your home, you have to regularly change the filters to keep the air in your home clean. The frequency at which you need to change filters depends on their thickness. Typically, the filter will tell you how long it lasts. Thicker filters usually last longer and trap more allergens than thinner filters. Some thermostats will remind you to change your filter based on usage. Don’t have an HVAC system? Consider investing in a portable air purifier to help improve indoor air quality. 

SHARE:

The post 5 Tips To Keep Your Home Fresh appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.