Health Discuss: inflammation

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9 Effective Ways To Fight Inflammation

You have probably noticed how the area around a wound like a cut or a scrape gets swollen and red, haven’t you? This is inflammation, a body`s natural response to prevent an infection. This is the normal, good kind of inflammation.

On the other hand, there is also the bad kind- the chronic inflammation which is associated with a wide range of diseases, including diabetes, cancer, depression, and heart disease.

At this point, it is a well-known fact that the American diet and the consumption of processed foods leads to inflammation while whole foods like whole grains and fruits and veggies reduce it. Inflammatory disease affects the entire body and interfering with the function of every organ, making it impossible to lose weight, for instance.

Interestingly enough, exercise can even lead to acute inflammation. This lasts for a very short time and it can be kept under control with the right diet. On the other hand, poor diet, over-exercising, and stress are all associated with chronic inflammation.

9 Diet Tips To Fight Inflammation

1. Skinless Poultry, Fish, Eggs, Legumes

All of these are abundant and quality sources of unsaturated fats, protein, probiotics, calcium and vitamin D. Make sure you don’t forget about fat-free Greek yogurt as well as all the nuts and seeds which are legumes.

2. Limit Red Meat

Limit your consumption of red meat, particularly sausage, bacon, and high-fat prime rib. Additionally, attempt to limit processed meats like hot dogs, salami, and bologna; all of which are pro-inflammatory and high in saturated fats.

3. Limit Refined Starches

White starches provide unhealthy energy and no or little nutrients. Both refined starches and added sugars cause inflammatory symptoms like weight gain and blood sugar levels.

4. Whole-grain Starches, Fruits, and Veggies

Whole grains foods are packed with nutrients and are not stripped of essential vitamins and minerals which maintain good health.

5. Limit Saturated Fat

Whole milk, cheese, red meat and butter should be limited to minimum. We need a small amount of saturated fat, as excess of it triggers an inflammatory response.

6. Avoid Trans-fat

Trans-fats which are found in baked goods, chocolate- or yogurt-coated snacks, non-organic peanut butters, and flavored coffee creamers should be avoided at all costs. They are associated with elevated bad cholesterol levels and decreased good cholesterol levels.

7. Monounsaturated and Omega-3 Fats

Healthy fats like those found in nuts, olive oil, and avocados neutralize inflammation and promote healthy weight loss. In addition, eating these fats is linked with a decreased risk of cancer and heart disease.

8. Supplementation

To reduce inflammation and lose weight easily and more effectively, consider getting the right amounts of minerals through supplementation.

9. Avoid over-exerting during exercising

Strenuous exercise is likely to damage the muscles or joints and lead to acute inflammation. To prevent these injuries, avoid overexertion and utilize proper technique during the workout.

Note that the key to fighting inflammation and losing weight effectively is creating right diet and exercise routine and sticking to it!

source: http://besthealthyguide.com/

Most people, particularly the health-conscious ones, constantly work on introducing more healthy and nutritious foods in their daily diet. Healthy fats and lean proteins are one of the best additions, while processed foods and added sugar are detrimental and should be avoided. While the nutritional profile of food is very important, it is also critical to understand that different foods are made up of different constituents which can impact the bodies to the extent that goes far beyond the conversion to energy. In particular, inflammation can stem from many different foods. While the fact that unhealthy foods are associated with inflammation doesn’t come as surprise, you might be taken aback by the fact that many healthy foods can be pro-inflammatory as well.

Foods that Cause Inflammation

1. Yogurt

Yogurt is considered a healthy breakfast choice, and it definitely can be, but it is important to check the label anytime you buy one. These days, many yogurts have the same nutritional as ice cream and are packed with sugar and fat. Sugar can cause inflammation and other issues like weight gain, so it is important to choose one that doesn’t contain added sugar. Some of the best choices include probiotics and Greek yogurt.

2. Tomatoes

Tomatoes are at the same group as white potatoes, red peppers, and green peppers, being members of a family of plants known as nightshades. Tomatoes are tasty, nutritious, and harmless, as long as you are not sensitive to solanine. For those who are, consuming tomatoes may lead to inflammation that increases the risk of heart disease, promotes tumor growth, and makes arthritic joints sore.

3. Wheat

While wheat is considered as the healthier alternative to white bread, it comes with its own health concerns, too. Namely, scientists have genetically modified the wheat we eat to a great extent in order to increase the production. This leads to only 5% of the protein being completely unique. This unnatural method has resulted in many people suffering from allergies and linked to inflammation.

4. Citrus Fruits

While most people don’t have any problem with citrus fruits and do reap their wide array of health benefits, those with a citrus energy can experience inflammation which later on contributes to the onset of chronic diseases. According to a research from the Oregon Health & Science University, tart cherries are one of the best anti-inflammatory agents, which makes them ideal for those affected by citrus allergies.

5. Rice

Numerous varieties of rice are healthy, nutritious, and packed with health benefits. However, refined carbohydrates and highly processed white rice in particular, have no nutritional value and can cause inflammation. The reason behind this is the fact that inflammation is rapidly converted into sugar into the body.

6. Nuts

Nuts are an excellent source of good fats and are one of the best and most nutritious foods known to mankind! However, those who suffer from osteoarthritis should avoid them, as histamine in nuts can attack the joints and lead to painful inflammation. So, if you experience pain after eating them, consider eliminating them from your diet.

source: http://besthealthyguide.com/

Turmeric makes food tasty, it has a robust nutritional profile, and when added to meals it offers a wide array of health benefits. However, turmeric`s use goes far beyond cooking, as this miraculous spice is packed with a wide plethora of nutrients and health benefits, improving pretty much everything when consumed on a regular basis.

Health Benefits Of Turmeric

Turmeric is a potent anti-inflammatory agent, which makes it effective in treating ulcerative colitis, Crohn`s disease, arthritis, and many more. Its anti-inflammatory effects have been shown to be as effective as drugs like Motrin, hydrocortisone and phenylbutazone.

Turmeric also contains potent antioxidant properties, which help neutralize free radicals. Free radicals are detrimental compounds which contribute to the damage that causes dementia, Parkinson`s, Alzheimer`s and even cancer. Of course, the list doesn’t end here! Check out turmeric`s most outstanding benefits below:

Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties
Curcumin neutralizes free radicals and it also stimulates body`s antioxidant enzymes
Curcumin boosts BDNF levels, a brain hormone that combats degenerative processes in the body by stimulating the growth of new neurons
Curcumin positively affects a few factors known to take part in heart disease. It is powerful antioxidant and anti-inflammatory agent and it improves endothelium function
Curcumin causes a few changes on molecular levels that help prevent and treat cancer
Curcumin has been shown to improve the pathological process of Alzheimer`s
It has been scientifically shown that curcumin helps treat symptoms of arthritis
According to one study, turmeric was as effective as Prozac in relieving the symptoms of depression
Ultimately, curcumin may help delay aging and combat age-related chronic diseases

5 Turmeric Beverage Recipes

Once you`ve been introduced to the key benefits of turmeric, here is a list of recipes for things that are not CURRY!

1. Golden Milk

Ingredients:

2 cups of milk, preferably coconut or homemade nut milk
1 tsp dried ginger powder
1 tsp dried turmeric powder
A pinch of black pepper
Honey, to taste

Instructions:

Heat the milk of choice on the stove and add the spices when it starts steaming. Simmer for a few minutes, let it sit for ten minutes, and enjoy!

2. Turmeric Smoothie

Ingredients:

1 cup frozen mango
½ banana
1 tablespoon of coconut oil
1 tsp of turmeric powder
1 tsp of chia seeds
½ tsp of cinnamon

Instructions:

Simply blend all the ingredients and have it as snack or for breakfast.

3. Turmeric Tea

Ingredients:

1-2 cups of water
1 tsp fresh ginger root
1-2 tsp of turmeric powder
A pinch of nutmeg powder
A pinch of clove powder
A pinch of black pepper
1 tsp cinnamon
Coconut milk ( optional)
Raw honey (optional)

Instructions:

Boil the water, and add the ingredients once it reaches a boiling point. Simmer for a few minutes, strain, and add the coconut milk and honey to get the good fats.

4. Turmeric Water With Black Pepper

Ingredients:

1 tbsp turmeric
½ tsp of black pepper
1 tsp olive oil (optional)

Instructions:

Mix all the ingredients in a glass of water and drink quickly!

5. Turmeric Latte

Ingredients:

1 cup of almond or coconut milk, unsweetened
1 tbsp of coconut oil
1 tbsp freshly-grated turmeric root
1 tbsp of freshly-grated ginger root
1 tsp of cinnamon powder
Pinch of black pepper
Raw honey

Instructions:

Heat the milk and add all the ingredients, except the honey. Bring to boil, lower the heat, and simmer for a few minutes. Let it sit for five minutes, strain, and add the honey!

suorce: http://besthealthyguide.com

Turmeric is one of the most popular foods in today`s health-conscious society. Its active ingredient called curcumin is extremely effective at reducing inflammation and has been found to alleviate the symptoms of rheumatoid arthritis and osteoarthritis, including pain and inflammation.

A few lab tests have shown that curcumin has the ability to inhibit the growth of certain cancers, too. One particular study found that a turmeric extract containing solid amount of curcumin was capable of stabilizing colorectal cancer. Other studies show that it has the potential to prevent many form of skin disease, high cholesterol levels, stomach ulcers, colitis, Alzheimer`s disease, and many more. Most of its benefits are attributed to its ability to neutralize free radicals and stimulate body`s antioxidant enzymes, which in turn helps prevent free radical damage.

Turmeric is mostly used in South Asian cuisine and is being added to dishes to enhance the flavor. However, although turmeric is typically added to food, there are many other ways to reap its benefits without having to eat it with food. The tasty turmeric smoothie is one of those ways!

While turmeric is the key ingredient of this smoothie, mostly due its wide array of health benefits, there are many other healthy and nutritious ingredients included, making this smoothie of the healthiest and the best immune-boosting recipes out there.

Ingredients:

½ tsp of turmeric
1 cup of coconut milk ( an excellent source of fiber and vitamins like B1,B3,B5,B6, C and E)
½ cup of pineapple or mango ( both of which are packed with vitamin C, a nutrient that protects against many illnesses and disease as well as immune system deficiencies)
1 fresh banana ( an excellent source of potassium that keeps fluid balance and maintains proper function of the brain, nerves, heart, and the muscles)
½ tsp of cinnamon ( a delicious and nutritious spice which lowers blood pressure levels in diabetics, lowers the risk factors for heart disease, and has a wide range of other amazing health benefits)
½ tsp of ginger ( treats many forms of nausea, especially morning sickness, reduces muscles pain and pain caused by arthritis, alleviates premenstrual cramps, lowers blood sugar levels and improve diabetes risk factors, and improves digestion )
1 tsp chia seeds (they are 40 percent fiber by weight, which makes the one of the richest sources of fiber. Some of the most well-known benefits include their ability to suppress appetite and reduce cravings, supply the body with Omega-3 fatty acid ALA, lower triglycerides, raise HDL cholesterol, and reduce belly fat, inflammation, and insulin resistance, etc.)
1 teaspoon of maca powder ( boosts energy, increases stamina, helps prevent anemia due to its high iron content, alleviates depression, stress, mood swings, and anxiety, and it promotes healthy skin by treating acne and blemishes)
A pinch of freshly ground black pepper ( piperine, the key alkaloid in black pepper, has been found to dramatically increase the bioavailability of turmeric)

source: http://besthealthyguide.com

Inflammation is body`s natural way of dealing with foreign invaders. When something detrimental affects the body, the signs of inflammation show that the body is trying to heal itself. Simply put, inflammation is body`s way of self-protection, the aim being to eliminate detrimental stimuli. Inflammation is basically the root cause of many chronic diseases, most of which start in the gut.

The recipe presented in this article is one of the best when it comes to combating inflammation. It soothes the body, while satisfying your taste buds. It is laced with creamy cashew milk and enriched with healing spices.

Many ancient Ayurvedic spices have been widely used to reduce chronic inflammation and pain. Turmeric is one of those herbs, whose active compound reduces inflammation and works wonders when it comes to treating many inflammatory-related ailments, such as arthritis.

Combining turmeric with black pepper increases its bioavailability due to its piperine content. It has been scientifically shown that it possesses powerful anti-inflammatory, antioxidant, and antibacterial properties, too. Black pepper is beneficial for those suffering from digestive issues, since it`s milder in taste than cayenne, its counterpart.

Ginger is yet another ingredient in this recipe, a herb with potent anti-inflammatory properties and zesty taste. It is highly versatile and it can be found in many forms too, such as fresh, pickled, or powdered.

Adding fresh ginger and lemon to your morning water helps hydrate your body as well as treat issues like infections, upset stomach, and headaches. Studies show that it acts as anti-inflammatory agent too, which is the reason why many people use it to treat digestive issues.

Cinnamon adds sweetness to this Toddy, while offering anti-inflammatory properties which help ease swelling, particularly after acute injury. Nuts and seeds are also beneficial for the gut, due to their quite high monounsaturated fat content. You can blend, soak, or chew them. Nut milk and nut butter are easier on the stomach and cashews are considered the best choice, due to their rich and creamy texture.

Limiting dairy intake often helps heal the gut, since dairy is often packed with sugar and it may have an acidic effect in the body. Plant-based milks, like cashew milk, step up as ideal solution for those with sensitive stomachs.

This anti-inflammatory beverage is ideal after a day of heavy eating when your digestive symptoms tend to reach the highest point. Still, anyone can benefit from the healing properties of this drink, which can be consumed anytime of the day.

Anti-Inflammatory Toddy

Ingredients:

250 ml (9 Fl oz/1 cup) cashew milk
1/2 tsp ground turmeric
pinch of freshly cracked black pepper
1/4 tsp freshly grated ginger
1/4 tsp ground cinnamon
1/4 teaspoon ground cardamom
pinch of vanilla powder
6 drops liquid Stevia

Instructions:

Pour the milk in a small saucepan and heat it over medium heat for a few minutes
Add the rest of the ingredients, except for the stevia
Mix the ingredients well in order to remove any lumps
Remove from the stove and remove the ginger through a fine sieve
Add the stevia
Enjoy!

source: http://besthealthyguide.com

Have you ever heard of prednisone? You probably have, given that this man-made form of corticosteroids has become all the rage over the past few years.

Corticosteroids help reduce inflammation, while prednisone suppresses body`s immune system to stop inflammation. In other words, prednisone stops the immune system from responding to foreign invaders. Simply put, no response from the immune system means there`s no inflammation.

Prednisone is used for various conditions, including eczema, muscle sprains, and autoimmune disorders. It is worth mentioning that it`s accompanied with serious adverse effects.

How Prednisone Affects Your Body

This anti-inflammatory drug affects the whole body, causing different side effects. Among them are:

Eye damage like cataracts
Infections that your immune system is unable to fight off
Weak bones
Inhibited hormone production
High blood sugar
Confessions of a Former Prednisone Taker

The side effects that this former prednisone taker experienced were terrible. He experienced elevated sugar levels, acne, inhibited bladder function, mood swings, and sleep issues.

Given that you`re starving all the time, prednisone also causes a weight gain.

Top 6 Ways to Reduce Inflammation without Prednisone

1. Stop Eating Grains

It turns out that the autoimmune disorder that had this man on prednisone and chemotherapy for five years was only gluten intolerance. Once he stopped eating grains, his condition improved and the dermatomyositis symptoms disappeared.

Grains, especially gluten, cause inflammation which anyone can be sensitive to. It is recommended to do an elimination diet and remove gluten to see your body`s response.

2. Get Omega-3 Fats

Omega-3 fatty acids provide anti-inflammatory properties, promoting healthy nerve function and supporting healthy skin and brain. One of the best sources of omega-3s include fish, coconut oil, grass-fed meats, seeds, and nuts.

3. Take Vitamin C

Vitamin C is a potent antioxidant which is extremely beneficial in case of any chronic ailment. According to the experts, you should take doses of 500 milligrams daily, but always consult your doctor before supplementation with such doses. Vitamin C is naturally found in citrus fruits, watermelon, and peppers.

4. Season Your Meals with Turmeric

Turmeric is one of the most powerful anti-inflammatory agents you can find. It is highly versatile and it can be used in the preparation of golden milk, various recipes, or you can simply season your meals with it. For optimal anti-inflammatory activity, experts suggest about ½ teaspoon of turmeric daily. You can combine it with ginger too, which is yet another potent anti-inflammatory herb.

5. Stop Eating Processed Foods

Sugar and processed foods are already known as contributors to inflammation. Although eliminating them from your diet seems difficult, following an anti-inflammatory diet is critical when getting off prednisone. The anti-inflammatory diet excludes processed foods and sugar and is based on healthy fats, grass-fed meats, and a lot of veggies.

6. Eat Pineapple

Bromelain, an enzyme found in pineapple, helps with inflammatory response and allergies, kills off bacteria, and heals wounds. However, consult your doctor about the amounts which are safe for you to eat.

Additional Anti-Inflammatory Foods

Tomatoes
Beets
Celery
Broccoli
Blueberries

source: http://besthealthyguide.com

Due to the modern lifestyle which requires us to sit most of the time in improper posture, back pain has become one of the most common complaints.

Although rarely, back pain can indicate a more serious problem and this is why it seeks medical attention. In case you feel shooting pain into the shoulder or numbness/ strength in the arms or hands, consult a doctor right away.

Medical Conditions that Cause Back Pain

A slipped disc ( a disc of cartilage in the spine that presses the nerve): It may lead to back pain as well as weakness, tingling, and numbness in other body parts.
Sciatica ( irritation of the nerve running from the lower back all the way to the feet): It may cause tingling, weakness, pain, and numbness in the feet, legs, buttocks, and lower back
Spondylolisthesis (a bone in the spine slipping out of position): It can cause lower back pain and stiffness, numbness and a tingling sensation
Ankylosing spondylitis (swelling of the joints in the spine): It causes pain and stiffness which typically worsens in the morning and improves with movement

Luckily, there is an alternative way to address this issue and it is explained below:

Hydrolyzed collagen provides pure protein of low molecular weight which is quickly absorbed in the digestive tract, which in turn regulates the body`s metabolism. The absorption of specific amino acid groups in this formula positively affects many metabolic pathways.

After the age of 25, the body`s ability to repair supporting tissues, including bone, tendons, ligaments, cartilage, skin, hair, and nails, is significantly reduced.

Collagen is an excellent source of distinctive amino acids groups, such as proline, lysine, and glycine, all of which are needed by the body to strengthen the connective tissues and regulate cells` functions.

Hydrolyzed collagen is actually the same type of protein as the one found in bones, skin, and cartilage. It contains up to 90 percent pure protein which is rapidly absorbed by the body.

It produces synovial fluids which lubricate the joints and the build tissues, promoting rapid cell growth.

Instructions:

Take collagen along with hibiscus tea every morning on an empty stomach over the course of 30 days
The first improvements will be visible within the very first7 days

As reported by WebMD, hibiscus can be used as a gentle laxative and diuretic for dissolving phlegm, and for treating colds, stomach irritation, disorders of circulation, heart and nerve diseases, loss of appetite, swelling, fluid retention, and upper respiratory tract pain.

source: http://besthealthyguide.com/

Neck pain is quite variable, with some people experiencing stiffness and some people being stuck with severe pain. It may spread to the shoulders, upper back and arms, even causing headaches in some cases. Moreover, the neck movements may also be limited, usually more to one side than the other.

Neck pain is an umbrella term for pain anywhere from the area at the base of the skull into the shoulders.

The neck includes:

The bones and joints of the cervical spine (vertebrae of the neck).
The discs that separate the cervical vertebrae and absorb shock as you move.
The muscles and ligaments in the neck that hold the cervical spine together.

Injury to one or more of these areas is the most common cause of neck pain, although there are many different causes. For instance, a strain or spasm of the neck muscles as well as inflammation of the neck joints may cause neck pain.

Below you have a list of some of the most common activities which may cause neck pain:

Work or exercise which requires the use of your upper body and arms
Tension makes the muscles feel tight and painful, especially those that run from the back of the head across the back of the shoulder
Sleeping on a too high or too flat pillow which doesn’t support the head
Sleeping on the stomach, with your neck twisted/ bent
Spending a lot of time in the “thinker`s pose” ( resting the forehead on the upright fist or arm)
Holding the hand in odd position while reading, working, or watching TV

More Serious Causes of Neck Pain

The neck pain is likely to be caused by some more serious condition, especially if accompanied by the following symptoms:

Sudden weight loss
Problems walking
High temperature ( fever)
A lack of coordination
Loss of bladder or bowel control

As prevention is always better than the cure, here are a few tips on how to prevent neck pain and stiffness:

Aim at having a good posture ( read about posture tips for PC and tablet users, how to sit properly, and common posture mistakes)
Make sure you take frequent breaks from driving, sitting at your desk, or from any other activity in which the neck is held in inappropriate position
In case you often feel stressed, try out some relaxation methods to alleviate the tension in the neck
Use relatively firm mattress
Avoid sleeping on your front

The 90-Second Relief Technique for a Stiff Neck below presents great stretches which will help you alleviate pain in no time.

source: http://besthealthyguide.com/

One of the most important glands in the body is the thyroid gland. However, it often happens that it doesn’t work properly. So, when the thyroid gland does not produce sufficient amounts of hormones, the condition might become chronic. This condition is known as hypothyroidism.

The thyroid hormone is responsible for the metabolism. Hence, hypothyroidism may make the metabolism slower. Women are more prone to this condition. The hormones are used as messengers to give orders to the cells in the body to do certain things. However, when the hormones are imbalanced, there is something wrong going on with your body. There are various symptoms of hypothyroidism. Recognising these symptoms is crucial because most of the people aren’t even aware that they have hypothyroidism.

Signs of Hypothyroidism

Dry skin;
Irregular or heavier menstrual cycles;
Depression;
Impaired memory;
Puffy face;
Pain, swelling or stiffness in the joints;
High sensitivity to cold;
Constipation;
Fatigue;
Weight gain;
Thinning hair;
Slowed heart rate;
Hoarseness;
High cholesterol level;
Muscle weakness or pain;

Hence, if you have been diagnosed with this issue. It doesn’t mean that you have to reach for medicines right away. Instead, there is a natural remedy, which will help you to balance the thyroid hormones. Moreover, the following remedy will promote the weight loss process, and fight inflammation.

Homemade Remedy for Hypothyroidism

Ingredients:

1 cup of cranberry juice
¼ of a teaspoon of freshly squeezed lemon juice
¾ of a tablespoon of freshly squeezed orange juice
7 cups of water
¼ of a teaspoon of dry ginger
¼ of a teaspoon of nutmeg
½ teaspoon of Ceylon cinnamon

Instructions:

You should first boil the water. Then, add the cranberry juice and the spices. Simmer the ingredients for 20 minutes. Next, leave it to cool down and add the orange and lemon juice. You should consume this remedy throughout the day.

Moreover, avoid the following habits because they make this condition worse.

source: http://unknownremedy.com

Castor oil packs, also known as liver packs, are known for their wide plethora of benefits, such as boosting immunity, alleviating pain, reducing swelling and inflammation, and promoting detoxification. These days, when we are exposed to chemicals on a daily basis, the liver is very likely to become overwhelmed. Most people detox too much and finally end up with a swollen or painful liver. The good news is that castor oil packs have been shown to work great in these instances.

They are also packed with potent anti-inflammatory and lymph stimulating properties. According to a 1999 study,

“With a minimal 2-hour therapy period, this study found that castor oil packs produced a “significant” temporary increase in the number of T-11 cells that increased over a 7 hour period following treatment and then returned to normal levels within 24 hours later.”

“The T-11 cell increase represents a general boost in the body’s specific defense status. Lymphocytes actively defend the health of the body by forming antibodies against pathogens and their toxins. T-cell lymphocytes originate from bone marrow and the thymus gland as small lymphocytes that identify and kill viruses, fungi, bacteria, and cancer cells. T-11 cell lymphocytes supply a fundamental antibody capability to keep the specific defense system strong.”

What is a Castor Oil Pack?

Castor oil pack is made of pieces of flannel which are thoroughly soaked in castor oil and then applied to the affected area. Flanner has high bioavailability, but feel free to replace it with something else if you are allergic to it.

How to Use a Castor Oil Pack

Ingredients and Items Needed:

Castor Oil
Flannel
Plastic wrap (or old fabric)
Old bath towel
Hot water bottle (or heating pad)

Instructions:

Fold the flannel/fabric to get a piece which can cover the liver area
Soak the flannel into the warm castor oil
Apply onto the liver area
Cover the flannel with a plastic wrap or an old fabric
Apply the hot water bottle or heating pad
Cover with a towel
Let it work for about 45-60 minutes
When done, put the flannel in a plastic container and keep it for the next use. Replace it when it begins to have an odor or changes its color
Wash the skin thoroughly with a soapy water or a solution of baking soda and water

Note: In case you are sensitive to chemicals, keep the pack on for a few minutes as it has strong detoxifying properties. Those who are environmentally ill should have to keep the application on for up to 45 minutes.

Every single person on this planet deals with lower back pain. Some of you prefer to call it Lumbago, Hexen schuss, or witch stab.

Your spine (12 thoracic, 7 cervical, 5 sacrum, 5 lumbar and 4 coccyx vertebrae) is connected to a network of nerves, muscles, ligaments and blood vessels. It acts like some sort of a pillar in the body.

The nerves from your limbs go through the spine, and help you hold your body in a straight, upright position.

Given that it’s vital for your body posture, your spine is exposed to physical stress, regardless of whether it’s strain, bending, pressure, shear or twisting.

Every part of your spine is responsible for a particular movement of your body, and sometimes the transition of motion from one portion to another can cause degenerative changes and pain.

Lower back pain is common in individuals engaged in hard physical or sitting jobs, patients diagnosed with osteoporosis, congenital spine anomalies and spine injuries, and elderly.

Scientists explain that comfrey can help in the treatment of lower back pain. You can find it in fields, meadows, and ditches. Comfrey plant has hairy leaves and big root that looks pretty much like your favorite beet.

People have used comfrey since forever. Comfrey gel relieves pain caused by joint dislocation in knees or osteoarthritis.

A group of scientists at the German Sports University conducted a study based on 120 participants with lower and upper back pain.

Participants were treated with comfrey root extract for 5 days. Guess what… Their pain was completely gone.

Experts suggest that you stay away from comfrey pills and supplements, as these have shown to damage the liver.

Be more active, and do some nice stretching. Try the supine hamstring stretch.

Supine hamstring stretch

Lie on your back, and bring your right leg towards the chest using a belt or a towel. Extend it until you feel the straining in your lower back. Hold in this position for 5 minutes, and switch legs. Do this every day, and our back pain will disappear.

source: http://dailyhealthmedia.com

Hypertension, commonly known as high blood pressure, has been long considered as a long silent killer, but inflammation is gradually becoming acknowledged as the root cause of many serious health conditions. Conditions directly caused by a lifestyle that can be silent but fatal, affecting every aspect of one`s health, contributing to both the development and progression of many different diseases.

Inflammation is a normal process which allows the body to fight off infections on its own. When kept under control, it protects the body from viral and bacterial invaders. Once it finishes its’job’, the body goes back to normal and the inflammation declines.

The problem arises when we are constantly exposed to injuries through stress and foods that the bodies are not able to process, such as refined grains, sugar, and trans-fats.

Public Enemy #1: Stress

While stress has been long known to cause great damage to both the mind and the body, a research from Carnegie Mellon published this month shows that the link between stress and inflammation is much stronger.

Cortisol, a stress hormone, is designed to be released in case of any stressful situation. It is in charge of the natural ‘fight or flight’ response.

Unfortunately, these days the stressors are much more serious due to the tight schedules and time-constrained daily regimens. In case of chronic stress, the effectiveness of cortisol in keeping inflammation in check is diminished. Tissues become particularly prone to the effects of this hormone, which leads to excessive inflammation. Simply put, another cycle results in the development and progression of the disease.

Public Enemy #2: Standard American Diet

According to a recent article by Dr. Dwight Lundell, a well-respected heart surgeon, “the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn, and sunflower that are found in many processed foods.”

When eating simple carbohydrates like white sugar and flour, the blood sugar spikes. This increases the secretion of insulin, whose role is to keep blood sugar into healthy ranges.

Spiking the blood sugar a few times daily makes one insulin-resistant and it also “like taking sandpaper to the inside of your delicate blood vessels.” At this point, inflammation occurs.

Although omega-6 fats are important, the correct balance with omega-3 fats is even more important. A 3:1 ratio (omega-6s vs omega-3s) is ideal, but due to the American Standard Diet, the imbalances can go up to 30:1.

Such an imbalance causes the cells to produce cytokines, chemicals which are directly linked to inflammation. The burden that many people carry from these foods creates a cycle of fat cells secreting cytokines in response to constantly increased blood sugar. Over time, this creates the perfect conditions for the development of diseases like diabetes, Alzheimer’s, hypertension, and heart disease.

Turn Back The Clock

First, find some activity that helps you relax and relieve stress, and stick to it. Whether it`s meditation, yoga, or exercise, you need to find an outlet for stress relief.

Then, eliminate processed and low-fat foods, and swap them for nutrient-dense fruits and veggies, whole grains and healthy fats, grass-fed fairy and real butter, and high protein sources from pasture-raised pork and poultry and wild caught fish.

source: http://besthealthyguide.com

Aspirin, also known as acetylsalicylic acid (ASA), is a common drug used to treat pain, headaches, fever, and prevent heart disease. However, it turns out that aspirin is the one of the worst over-the-counter drugs created so far.

Ulcers, indigestion, nausea, and heartburn are one of the most common side- effects of long-term aspirin use. All of them indicate that there is something wrong with your gut, which is the gateway to your overall health.

Natural Pain Relievers

1. Bromelain

Bromelain is the active ingredient in pineapple which acts as potent natural pain-reliever. It has been scientifically shown that it lowers prostaglandins levels, hormones which trigger inflammation. It is particularly beneficial for arthritic patients as well as those suffering from conditions like gout, asthma, and conditions marked by musculoskeletal tension.

2. Magnesium

This mineral works wonders for bone and joint pain as well as for muscle soreness. It is typically used to stop muscle cramps and heal spur pain. To get the most of it, soak the affected area or have an Epsom salt bath. This salt works by pulling out toxic matter from the system, relieving pain associated with inflammation.

3. Turmeric

Turmeric is extremely powerful pain reliever! As a matter of fact, it is even superior to ibuprofen when it comes to reducing pain associated with osteoarthritis in the knee. Its effectiveness lies in its active ingredient called curcumin, which is responsible for its unique color. Turmeric is highly versatile and it can be found in various forms, from fresh turmeric root and powdered form to supplements.

4. Cloves

Cloves contain flavonoids and volatile oils which are responsible for their potent pain-relieving properties. Much of its anti-inflammatory activity comes from eugenol, a volatile oil which is used to relieve tooth pain and pain during tooth extraction. In addition to their pain relieving properties, cloves are beneficial for treating the symptoms of colds and nausea. They are found in essential oil, powder, or capsule form.

5. Mustard Seeds Oil

Mustard seeds oil should be applied directly onto the affected area to improve blood flow and relieve pain. Mustard seeds are packed with magnesium, omega-3 fats, and selenium, all of which are shown to improve inflammation and arthritis symptoms.

6. Anti-Inflammatory Oils

Headache: To find fast relief, pour a few drops of peppermint or lavender oil in your palms, warm them up by rubbing them, and apply onto the back of the neck, the temples, and the forehead.

Fibromyalgia and muscle cramps: To relieve muscle cramps and symptoms of fibromyalgia, apply peppermint oil on the affected area and massage for a while.

Inflammatory pains from minor injuries and arthritis flare-ups: To reduce inflammation, apply arnica oil two times a day on joint pains and bruises.

Carpal tunnel: Massage flaxseed oil in your wrists on a regular basis.

Premenstruation cramps: To relieve premenstrual cramps take 1.5 g of evening primrose oil starting on the first day of period.

7. Heat and Ice

Most people are familiar with the fact that heat and ice work wonders for injuries, but not everyone knows which one to use. Ice promotes healing, so it works for pain which includes swelling inflammation, like with a sprain.

Once the inflammation calms down, apply heat to relax the affected area. Hot pack is especially a great way to relieve stiffness, joint pain, and arthritic pain.

source: http://besthealthyguide.com

The sciatica is the largest nerve in the body, running from the nerve roots in the spinal cord in the lower back to the buttock area and all the way the lower limb. Sciatica is considered a symptom, rather than a condition. It is manifested by leg pain, which may resemble a leg cramp or a shooting pain that makes sitting/ standing difficult. It is mostly defined as pain from the low back to behind the thigh, spreading to the area below the knee.

Typically, the pain worsens when the person sits, coughs, or sneezes. It may occur out of the blue, or it may develop over time. Weakness, burning sensation, and numbness are the most common symptoms. Although rare, symptoms like inability to bend the knee or move the foot are also possible.

What causes sciatica?

Sciatica is usually a symptom of a “pinched nerve”, which affects or more of the lower spinal nerves.

Causes:

Spondylolisthesis: This condition is caused by slippage of one vertebrae, causing it to narrow the opening through which the nerve exists.
Spinal stenosis: It results from narrowing of the spinal canal, which puts pressure on the nerves.
A herniated or slipped disc: This is the most common cause of sciatica pain which causes pressure on a nerve root.
Piriformis syndrome: It develops when the piriformis muscle becomes tight, putting pressure on the sciatic nerve.

Recipe for sciatica and the back pain

Ingredients:

2 cups organic coconut milk
4 organic aged cloves garlic

Instructions:

Simply simmer the garlic cloves in the milk on high heat for half an hour. Allow it to cool down, and then drink.

Bonus Tip

Ginger essential oil is packed with anti-inflammatory and analgesic properties which have been shown to reduce pain associated with arthritis. It relieves pain by acting on vanilloid receptors, which are located on sensory nerve endings.

Ginger works similarly to spicy pepper, creating a slight burning sensation which lasts for a few seconds. By doing so, it affects the pain pathways and reduces inflammation, which is the root cause of the issue.

According to a study from the University of Miami, ginger extract works as great alternative to nonsteroidal anti-inflammatory drugs. This particular study compared the effects of a ginger extract to placebo in 247 patients with osteoarthritis of the knee. The researchers concluded that ginger reduced stiffness and pain in knee joints by up to 40% over the placebo.

Researchers at the University of California concluded that ginger works on cellular level, affecting certain inflammatory processes. Its anti-inflammatory, antioxidant, analgesic, and anti-ulcer properties make it extremely beneficial for arthritis patients.

source: http://besthealthyguide.com

People who have experienced joint pain, tendonitis and other arthritis-related pains know that this can be debilitating. You are not able to walk properly and you are dealing with some difficulties to complete your everyday activities. In most cases, reducing the inflammation is the first and most important steps to treat joint pain.

Inflammation can increase the pain associated with joint issues and tendonitis. Although inflammation is a process that occurs naturally, chronic inflammation can increase the duration and intensity of the pain. So, why don’t you try to ease your pain in a natural way? Use fresh fruits and vegetables known for their potent anti-inflammatory properties and you will see its amazing benefits!

3 juice recipes that can help to relieve your tendonitis and joint pains.

1. Golden Sun Juice

This powerful anti-inflammatory juice is extremely beneficial for treating joint pain, tendonitis, or any other arthritis-related pain. It contains ingredients that possess potent anti-inflammatory properties and nutrients that can effectively improve the digestive system, cleanse the liver, and reduce inflammation.

Needed Ingredients:

½ pineapple
2 yellow bell peppers
4 ribs of celery
½ lemon
1-inch piece of ginger root

Directions:

Peel the lemon, remove the seeds from the bell peppers, and remove the skin and core the pineapple. You should cut all the ingredients, and put them through your juicer. That is it! Your super-healthy juice is ready. Enjoy.

2. Inflammation-Soothing Juice

The process of preparing this juice is very simple. Even though it is made of four ingredients, this juice is very delicious and beneficial in the case of inflammation. Kale is a great source of vitamin K that is known for its ability to improve blood circulation, which in turn reduces chronic inflammation.

Needed Ingredients:

½ pineapple
10-12 big kale leaves
1 cucumber
½ lemon

Directions:

Just put all the ingredients through your juicer! Enjoy!

3. Strawberry-Apple Delight

Strawberries are rich in powerful antioxidants that can significantly reduce the inflammation. Moreover, the lime included in the recipe, will super-boost the nutrients in this juice!

Needed Ingredients:

2 large Fuji/Gala apples
3 cups of whole strawberries
1 lime

Directions:

Wash the apples and strawberries and peel the lime. You can also include the strawberries leaves in the juice since there are extremely nutritious. This recipe can be prepared as a smoothie as well!

Tendonitis can be a painful condition. Even though there are some topical treatments that can help to manage joint pain and tendonitis, the best thing you should do to reduce inflammation is to find out and treat the root of the problem. All of these recipes possess potent anti-inflammatory properties and can effectively reduce your pain and speed up the healing process.

It is recommended to drink at least one to two servings of these healthy juices every day until you notice improvements!

source: http://healthandwellness365.com

According to various studies, chronic inflammation is now linked to many deadliest diseases! Some of them are: diabetes, heart disease, Alzheimer’s cancer and stroke.

This is mostly due to the fact that the food we consume every day is full of ingredients that are inflammatory.

That’s why in this article we’ve decided to present you 6 of the most common inflammatory foods you definitely need to stop using:

1. White Bread

White bread contains plenty of refined carbohydrates that transform into glucose when we intake them in our body. This is why insulin levels increase and later cause inflammation.

According to a study from the Journal of Nutrition published in 2012, if you consume whole grain bread more often it will decrease the risk of any inflammation you might have.

2. Cow’s Milk

This type of milk is considered to be in the most inflammatory foods because it contains lactose and proteins. Skimming is a process that doesn’t help, but it only makes the milk cause more inflammations.

3. Fried Foods

When you fry your food, the high temperatures form advanced glycation end products. The body can’t recognize them and immediately considers them as inflammation which is the response our body has to some perceived infection.

4. Vegetable Oil

Vegetable oils (soy, sunflower and corn) contain omega-6 fatty acids which aren’t that healthy and can definitely cause inflammation. Make sure you use olive oil, because it contains plenty healthy fatty acids like omega-3.

5. Alcohol

When we intake alcohol, our body works hard to break it down. This causes the creation of various harmful toxins which are very dangerous for our liver cells.

6. The Three ‘Ps’

Michelle Schoffro created this term. It stands for all packaged, processed and prepared foods. They are highly inflammatory, so you must avoid them. You should also definitely avoid cereals, soda, candy, and processed cheese.

Make some changes into your diet! You’ll soon notice various health benefits and a decreased risk of inflammation!

source: http://mrhealthyplanet.com

You know that there are some foods and drinks in our diet that in general are not considered as harmful, but the regular consumption of them can cause complications. Some of these foods and drinks include sodas, wine, chocolate, candy, and coffee.

Eating these foods on a daily basis can increase the acidic levels in our body, thus leading to numerous health issues, including long-term heartburn and inflammation.

Kale juice is the most effective natural remedy that can help you to treat acidity. It has the ability to boost your overall physical well-being.

Why is alkalinity important?

Alkalinity refers to the acidic level in the body. The pH level ranges from 0 to 14. If you have a pH under 7.34, it means that your body has an acidic condition. This is not good for your health, and it can cause only damage. When the acidic levels rise, our body becomes prone to different germs, bacteria and inflammation, and you will be dealing with a weak immune system.

How to maintain a healthy alkaline level with kale juice?

The juice of certain fruits and vegetables can help you to maintain a healthy alkaline level. This will boost your immune system and improve your overall health. Kale is definitely at the top of the vegetable list.

Kale is very low in calories and it contains fiber and antioxidants, which can boost your metabolism. Moreover, juicing kale will help the body to absorb it faster.

You should consume kale juice on an empty stomach, because drinking it after meals can lead to heartburn. In addition, when preparing kale juice, you should not wait too long before consuming it-drink it immediately.

Kale’s Super Anti-Inflammatory Properties For Arthritis

Kale is one of the many green vegetables that have potent anti-inflammatory properties and can effectively treat arthritis-related issues. It has a high content of omega-3 fatty acid and it has the ability to eliminate different harmful acids, such as the omega 6 fatty acid which can have a negative effect on your body. Kale is also a great source of vitamin C. This vitamin can effectively fight cold and flu. Moreover, it can strengthen your immune system and can boost recovery after exercise. Kale is also packed with other important nutrients, including iron, calcium, potassium, magnesium, vitamin D and vitamin B12.

Kale Boosts Eye And Heart Health

Kale has a rich content of provitamin A carotenoid, a component that is extremely beneficial your eye health. The regular consumption of kale juice will maintain the good condition of your eyes. Kale has great effects on the heart as well. It is packed with micronutrients that can effectively reduce blood pressure and vasodilation.

Other Health Benefits Of Kale Juice

As we said before, kale contains many beneficial nutrients and antioxidants, so it is not a surprise that it can slow the aging process and help fight harmful agents in the body, thus protecting you from cancer.

It is scientifically shown that the regular consumption of kale juice is very beneficial for cancer patients since it can boost energy levels and help in the recovery.

How to make your healthy, alkaline-boosting kale juice

You can prepare only kale juice or combine it with other fruits and vegetables, such as pineapple, lemon, cucumber, ginger, spinach, celery, kiwifruit, and apple.

It is up to you how you will drink this juice. However, one thing is for sure – this incredible juice offers some of the greatest nutrients, so don’t hesitate to try it now!

source: http://juicing-for-health.com

This recipe is made with ingredients rich in bromelain, vitamin C, silicon and magnesium, which not only can soothe aching knees and joints, but can also strengthen the tendons and ligaments.

Aching knees and joints are an increasing problem that affects many people across the world. Even though this problem mostly occurs during old age, because ligaments and joints also ache, it can likewise come as a result to poor posture or wearing improper shoes for a long time. Luckily, there is an effective natural remedy that can help heal this pain, regardless of the cause behind it.

This recipe is made with ingredients rich in bromelain, vitamin C, silicon and magnesium, which not only can soothe aching knees and joints, but can also strengthen the tendons and ligaments. It was shared with us by one satisfied user who is a regular at our website.

INGREDIENTS:

1 cup of water
A cup of oatmeal
A cup of 100% orange juice
2 cups of pineapple cubes
A teaspoon of cinnamon
Half a cup of crushed almonds
Some honey

PREPARATION:

Put the oatmeal in a pot with water and let it cook for a few minutes. Then, leave it to cool before putting it into a blender cup.

Next, add your pineapple, almonds, cinnamon, orange juice and a little honey, to taste, in the cup. Adding a little water as per your desired thickness and then blend everything well.

Take the mixture on a daily basis and your aches should disappear, while your joints, tendons and ligaments become stronger. You should feel the first noticeable signs of relief the very next day.

source: http://dailyhealthmedia.com

Arthritis thins the cartilage in the joints, causing inflammation, stiffness, and pain. In case the hands are involved, simple tasks like using a keyboard or utensil become difficult to perform.

The most common arthritis treatments include anti-inflammatory treatments, prescribed pain medications, steroid injections, and even surgical repairs, which are used as last resort.

Before one is subjected to something as dramatic as surgery, it is recommended to try out certain home exercises to alleviate pain and stiffness. You can perform these exercises along with taking the prescribed medications, or on their own. They can be performed anywhere and are designed to ease the joints the hands.

1. Making a Fist

Hold your hand up straight without extending the arm. Then, bend it into a fist, keeping the thumb on the outside of the hand. Don’t squeeze the hand! Once the fist is formed, open the hand and do 10 repetitions with each hand.

2. Finger Bending

Begin with the same position as in the first exercise. Then, bend the thumb down so that it touches the palm, keeping the other fingers straight. Hold this position for about 10 seconds before straightening it back up. Do the same with each finger before switching to the next hand.

3. Thumb Stretch

Instead of bending the thumb until it touches the palm as in the previous exercise, you need to touch the pinky finger. However, you don’t necessarily have to touch it, as your goal is to stretch as far as you can. Hold this position for a couple of seconds and do 10 repetitions with each hand.

4. The Claw

Also known as “O” exercise, this exercise begins with your hands held up and straightened as if giving a high-five. To make a claw or O-like shape, curve the fingers until they touch. Hold for about 10 seconds before straightening out. Repeat the exercise a couple of times daily on each hand.

5. Table Bending

Begin with the handshake position, resting the side of your hand on a flat surface, such as a table. Keep the thumb straight up while folding the fingers inward. Hold this position for a while before releasing. Do 10 repetitions with each hand.

6. Finger Lifts

Put the hand on a table, keeping the palm down and the fingers spread. Lift the thumb as high as possible while keeping the other fingers flat. Hold this position for a few seconds and repeat the same with each finger.

7. Wrist Stretch

Given the fact that arthritis in the hands doesn’t involve only the fingers, you should perform some exercises involving the wrists as well. Hold one arm out straight with the wrist loose, hanging the palm down. Press the other hand against the back of the loose hand, pushing it towards the body. You should push until you feel a stretching sensation in both the wrist and the arm. Hold for a while and then release.

OTHER REMEDIES

Even though the exercises outlined below are very effective at keeping the joints loose, there other alternatives as well. Check out the ones below:

1. Ice pack

Ice can be very helpful with any form of inflammation or swelling, including arthritic hands. There are many options, such as a sack of frozen vegetables, ice cubs in a bag, or an ice pack. You should place an ice pack on one or more joints at the same time for a while, remove for about half a minute, and then repeat. To avoid frostbite, always place a towel between the ice pack and the skin.

2. Tea

The combination of tea and cinnamon relaxes stiffened muscles and ginger possesses anti-inflammatory and antioxidant properties. So, teas calling for any of these can be beneficial in case of arthritis hands. For honey and cinnamon, mix a tablespoon of honey and half a teaspoon of cinnamon in your tea whole for ginger, boil some of it a cup of water for ten minutes and then strain. The first one should be consumed on an empty stomach while the second should be taken 2-3 times daily.

3. Epsom Salts

Given the fact that Epsom salts are abundant in magnesium, they alleviate nerve pain which is important for bone mineralization. Combine two cups of Epsom salt in a bath and soak your hands for about half an hour.

4. Turmeric

Turmeric acts as antioxidant and anti-inflammatory agent, which can be helpful for pain relief in arthritic hands. However, you cannot make a tea with turmeric, as in the case with ginger. What you can do is to add a teaspoon of it to a glass of hot milk or add a tablespoon of turmeric to a quart of boiled water and boil for a few minutes.

5. Garlic

Instead of eating the garlic in order to reap the anti-inflammatory benefits of its selenium and sulfur content, you can prepare a nice mixture and use it topically. Fry two chopped garlic cloves in mustard oil, allow it to cool, and apply onto the affected area.

source: http://besthealthyguide.com

Sweet potatoes are one of the oldest vegetables in the world and the Center for Science in the Public Interest describes them as vegetables with a robust nutritional profile. There are two types of sweet potato: dry and moist.

Huge Health Benefits of Sweet Potatoes

Sweet potatoes are an excellent source of vitamin B6, which is crucial in breaking down homocysteine, a compound which hardens the blood vessels.
High vitamin A and beta-carotene content in sweet potatoes promotes skin health as beta-carotene fight off free radical damage.
Sweet potatoes contain a solid amount of potassium, which in turn prevents muscle cramps. Potassium also stabilizes blood pressure while antioxidants prevent inflammatory issues like asthma, gout, and arthritis.
Sweet potatoes have a glycemic load of 17 as opposed to regular potatoes which have a glycemic load of 29, raising the blood sugar quickly by producing insulin in large quantities.
This vegetable is an excellent source of iron, manganese, folate, copper, calcium, potassium, and beta-carotene. Moreover, only a cup of sweet potatoes provides 65 percent of the minimum RDA of vitamin C.
As already mentioned, sweet potatoes are abundant in antioxidants which prevent inflammatory problems like gout, arthritis, and asthma.

While sweet potatoes can be found in grocery stores all year round, the season for fresh sweet potatoes is from October to January.

How to Store Sweet Potatoes

The shelf life of sweet potatoes is 1-2 weeks, as long as they are stored in cool and dark place.

How to Prepare Sweet Potatoes

Never boil sweet potatoes since this destroys their beneficial compounds. On the other hand, baking and steaming them boosts the bioavailability of beta-carotene.

The skin is highly beneficial and it has the most fiber content, so make sure you eat it. As a matter of fact, most of the healing properties of sweet potatoes are found in the skin. According to a recent research, boiling or steaming sweet potatoes keeps their glycemic index low.

Sweet Potato Benefits for Skin

Eating sweet potatoes on a regular basis can notably improve the health and the appearance of your skin due to its high beta-carotene content, a compound that turns into vitamin A in the body. It is a well-known fact that vitamin A stimulates the production of new skin cells.

Sweet Potato Scrub:

Make a paste by mixing half a cup of boiled sweet potatoes, a tablespoon organic coffee grounds, and a tablespoon of kefir.
Use this mixture as a scrub in the shower, following up with a coconut oil moisturizer.

Sweet Potatoes For Weight Loss

Sweet potatoes are useful for weight loss as they are low in calories, low on the glycemix index, high in potassium, and high in fiber.

And, according to the Mayo Clinic,

“Because low glycemic index foods are absorbed more slowly, they stay in your digestive tract longer. This is why these foods are sometimes called slow carbs. These foods may help control appetite and delay hunger cues, which can help with weight management. Balanced blood sugar also can help reduce the risk of insulin resistance.”

source: http://besthealthyguide.com

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