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Magnesium Rich Foods: Your Ultimate Guide to Essential Nutrition

Key Highlights:

Magnesium is important for overall health including energy production, bone health, muscle, nerve function, and heart health.
Common symptoms of magnesium deficiency include fatigue, weakness, and cramping.
Recommended daily intakes are different depending on age, lifestyle factors, and medical conditions.
Magnesium-rich food sources include dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, fatty fish, bananas, and leafy greens.
Magnesium absorption can be affected by phytic acids, interactions with other minerals, and dietary factors.
Whole foods have advantages over supplements, providing nutrient synergy and lower risks of overdose.
High magnesium beverages include mineral water, tea, and cocoa.
Magnesium rich meal ideas include healthy breakfasts, lunches, dinners, and snacks.
Too much magnesium can lead to side effects and drug interactions.

Introduction

Your body needs many vital nutrients to carry out physiological functions. One of these is magnesium. This mineral is critical to your health. It helps with energy production, maintaining strong bones, and ensuring muscles and nerves function correctly. It’s also good for your heart. But not everyone gets enough magnesium just from their diet. That could lead to deficiency. We’ve prepared a guide to help you steer clear of this common issue.

In this article, you’ll learn all about magnesium. We will learn about the functions of magnesium in the body. We will discuss the recommended daily requirements, the best sources of food rich in it, and what can affect how your body absorbs it. You’ll also learn about the risks of having too much or too little magnesium.

Did you know?

Magnesium is essential for healthy muscles, nerves, bones, and blood sugar levels. source: healthdirect.gov.au
Pumpkin seeds, chia seeds, and almonds are some of the foods with high magnesium content. source: healthdirect.gov.au
Magnesium is involved in more than 300 enzyme systems in the body and is required for energy production and bone development. source: ods.od.nih.gov
Magnesium supplementation may help reduce the risk of high blood pressure and type 2 diabetes. source: ods.od.nih.gov
Green leafy vegetables, nuts, seeds, and whole grains are good dietary sources of magnesium. source: ods.od.nih.gov

The Role of Magnesium in the Human Body

Our bodies need magnesium. It plays a role in many of our body’s actions and tasks. The functions carried out by magnesium in the body are as follows.

It helps in energy production.
It helps in maintaining strong bones.
It helps muscles and nerves function correctly.
It is vital for heart health.

Energy production

Magnesium plays a big role in energy production in the human body. This process uses a molecule called adenosine triphosphate (ATP). ATP moves the energy needed for metabolism inside cells.

Adenosine triphosphate (ATP) creation

Some people call ATP the “cash of energy.” Because it handles the energy requirements of cells. Magnesium helps create ATP. It binds with ATP to make magnesium-ATP structures. These complexes help carry out biochemical reactions. They also help let out energy as part of metabolism.

Bone health

Magnesium does play an important role in bone healthy. It aids the uptake of calcium. That in turn supports bone strength and shape.

Calcium absorption

Having enough magnesium in the body boosts the use and uptake of calcium by bones. This avoids bones from breaking down. It also lowers the chance of getting osteoporosis. Besides that, magnesium aids in activating vitamin D which is required for proper absorption of calcium.

Muscle and nerve function

The body needs magnesium for muscles and nerves to work normally. It helps reduce excess electric impulses in muscles and nerves.

Muscle relaxation and contraction

Magnesium is a must for the function of nerves and muscles. It affects muscle contractions by acting as a natural block to calcium. This lets muscles relax after calcium stimulates them to contract. This method avoids muscle cramps, spasms, and tension often caused by a lack of magnesium.

Heart Health

Magnesium benefits overall heart health. It helps keep the heartbeat regular, avoids arrhythmias, and supports healthy blood pressure levels.

Maintaining regular heartbeat

The body needs the right levels of magnesium to keep proper electric signals in the heart cells. This role helps control a normal heartbeat. It also avoids issues like irregular heart patterns, flutters, or even more serious cases like atrial fibrillation.

Recommended Daily Intake of Magnesium

To ensure the best health, there are set daily values for taking in magnesium. They are based on factors like age and gender. You also have to consider other factors like medical issues, lifestyle factors, and medications which might affect how much magnesium you need.

Daily Values for Different Age Groups

Kids: 80 mg (for those aged 1–3), 130 mg (for those aged 4–8)
Teens: 240 mg (for those aged 9–13), boys need 410 mg and girls need 360 mg (for ages 14–18)
Adults: men need 400 mg and women need 310 mg (for those aged 19–30), men need 420 mg and women need 320 mg (for those aged 31 and above)
Women who are pregnant: 350–400 mg (based on age)

Factors affecting magnesium requirements

Certain factors can influence a person’s requirement for magnesium. For instance, if you have a certain health problem, a habit, or you are taking a certain medication. These can either raise or lower your magnesium requirements.

Medical conditions

Certain health problems such as diabetes, gut problems, issues with alcohol, or kidney disease can lead to a lower intake of magnesium. They may also cause the body to get rid of too much magnesium. This increases the need for magnesium.

Lifestyle factors

Specific lifestyle factors like workouts and stress can change your magnesium requirements. High levels of physical activity or stress can use up more resources of magnesium.

Medications

Some types of medicine can lower levels of magnesium by interfering with its intake or causing too much of it to leave the body. Talk to your healthcare provider in such a case.

Top Magnesium-Rich Foods

You may ensure enough magnesium intake using a balanced diet. Several foods are a great source of magnesium. They provide an easy way to meet your daily intake requirements. The top foods rich in magnesium for you are as follows :

Dark chocolate
Avocados
Nuts
Legumes
Tofu
Seeds
Whole grains
Some fatty fish
Bananas
Leafy greens

1. Dark Chocolate

Not only is dark chocolate tasty, but it is also a rich source of magnesium. One 28-gm serving has about 65 mg of magnesium. That’s 15% of the DV.

Nutritional values

Dark chocolate also holds other vital nutrients. Those are iron, copper, manganese, and prebiotic fiber. They help digestion and feed good gut bacteria.

Tips on choosing the right dark chocolate

Pick dark chocolates that are at least 70% cocoa to get the most health benefits. Even higher percentages are better still.! But remember, don’t eat too much. Too much can lead to taking in too many calories.

2. Avocados

Avocados are a creamy, healthy fruit filled with heart-friendly fats, potassium, fiber, and required vitamins. One medium avocado has about 58 mg of magnesium. That’s 14% of the DV.

Nutritional values

This flexible fruit is also a good source for monounsaturated fats, vitamin K, folate, and vitamin C.

How to add avocados to your diet?

You can add avocados to a range of dishes. Enjoy them in salads, butter them over whole-grain toast, blend them into smoothies, or serve as a yummy guacamole dip.

3. Nuts

Nuts like almonds, cashews, and peanuts are very nutritious. They have a huge load of vital nutrients like fiber, protein, monounsaturated fat, and magnesium. For instance, one ounce (28 grams) of almonds has around 80 mg of magnesium. That equals 20% of the DV.

Almonds, cashews, and peanuts

On top of providing magnesium, these nuts come with various other potential health benefits. Like improved sugar levels and cholesterol levels in the blood, lower inflammation, and improved heart health.

Consumption guidelines

Even though nuts are very healthy, watch how much you eat. They are high in calories. The key is moderation to get the most out of their potential health benefits without consuming too much calories.

4. Legumes

Legumes form a nutrient-rich family of plants. They include lentils, beans, chickpeas, peas, and soybeans. High in magnesium, they also provide huge amounts of potassium, iron, and protein suitable for vegetarian diets.

Black beans, soybeans, and edamame

A cooked black bean serving (172 g) contains 120 mg of magnesium. That equals 29% of the DV. Similarly, soybean products having soy milk or edamame are packed with magnesium and other needed nutrients.

Cooking tips

Increasing your magnesium intake is easy with legumes. Thanks to their flexibility in the kitchen, add them to soups, salads, or stews. Or serve them as enticing dips. This way, you enhance your meals’ nutrient value.

5. Tofu

Tofu is a perfect substitute for meat because of its high protein content. A 100-g serving of tofu has 35 mg of magnesium. That makes up 8% of the DV.

Nutritional values

Apart from magnesium, tofu is rich in calcium, iron, manganese, and selenium.

Variety of tofu dishes

There are loads of tasty ways to add tofu to your diet. Try putting it into stir-fries, curries, salads, sandwiches, or even desserts. You will boost magnesium and enjoy the taste.

6. Seeds

Seeds like pumpkin, chia, and flax are very rich in nutrients and have high levels of magnesium. A 28-g serving of pumpkin seeds contains 168 mg of magnesium. That’s 40% of the DV.

Pumpkin seeds, chia seeds, and flaxseeds

These seeds have other benefits for health. They are full of iron, monounsaturated fat, omega-3 fats, and antioxidants. Even more, they have lots of fiber for good digestion.

Incorporating seeds into your diet

Adding seeds to your diet is simple. Sprinkle them over yogurt, oatmeal, salads, or smoothies. You can enjoy a crunch filled with magnesium.

7. Whole Grains

Whole grains such as wheat, oats, barley, quinoa, and brown rice are rich in many nutrients. These include magnesium. A cooked buckwheat portion of 168 g gives you 86 mg of magnesium. That’s 20% of the DV.

Quinoa, whole wheat, and brown rice

Apart from magnesium, whole grains are filled with B vitamins, selenium, manganese, and fiber. Also, they are said to lower inflammation. That reduces the risk factors for heart disease.

How to cook and serve whole grains?

Replace simple carbohydrates like white rice with more complex sources. You can use brown rice or quinoa. Enjoy these full grains in many dishes. This way, you boost your magnesium intake and improve your diet.

8. Some fatty fish

Fatty fish like salmon and mackerel not only taste great but also are very healthful. Many types of fish are high in magnesium. They also have omega-3 fatty acids, potassium, selenium, vitamin B, and valuable proteins.

Salmon and tuna

A cooked salmon serving of 100 g provides 30 mg of magnesium or 8% of the DV. Eating fatty fish is also proposed to support heart health. That lowers the chance of chronic issues like heart disease.

Fish consumption recommendations

The American Heart Association advises eating fish. Fatty types such as salmon and albacore tuna are preferred. Ideally, it is important to eat them twice per week at least. Try different fish recipes to widen your options for magnesium-rich meals.

9. Bananas

We know bananas for their high level of potassium. But they are also rich in magnesium. One large banana has 37 mg of magnesium. That adds up to 9% of the DV.

Nutritional values

This popular fruit also gives other key nutrients. Like vitamin C, vitamin B6, manganese, and fiber.

Different ways to eat bananas

You can enjoy bananas on their own or you can add them to many dishes. Blend them into smoothies. Slice them onto cereal or yogurt or make them a main part of baked goods like banana bread or pancakes.

10. Leafy Greens

Leafy greens are incredibly nutritious, and many types are filled with magnesium. Examples include spinach, kale, collard greens, turnip greens, and mustard greens. A cooked spinach serving of 180 g gives 158 mg of magnesium. That’s a great 37% of the DV.

Spinach, kale, and collard greens

Besides magnesium, leafy greens offer many nutrients. These include iron, manganese, and key vitamins like vitamins A, C, and K.

Cooking and serving suggestions

Prepare leafy greens in many ways. Steam or sauté them as a yummy side dish. Blend them into smoothies and sauces or toss them into salads for an extra touch of magnesium.

Magnesium in Beverages

Some drinks can also give your body some magnesium.

Soy milk: One cup of soy milk gives you about 61 mg of magnesium. Soy milk is a good choice for people who can’t eat dairy or are vegan.
Tap or mineral water: The amount of magnesium in tap or mineral water can vary a lot. Some bottled water can have a good amount of magnesium, while others do not .
Juice: Some fruit juices, like orange juice, can have a bit of magnesium. One cup of orange juice with pulp can give you around 27 mg of magnesium.
Certain types of tea, such as oolong, green, and black tea, can have magnesium in different amounts.
Cocoa powder is high in magnesium. Choose high-quality, sugar-free cocoa powders when you prepare hot cocoa or add to recipes. This way you maintain a healthy level of magnesium without added sugars.

Magnesium Absorption and Interactions

Many factors can affect how well your body takes up magnesium. Knowing these may help you make the most of your magnesium intake. It also helps avoid a lack of it.

1. Phytic Acids

You can find phytic acid in seeds, nuts, beans, legumes, and grains. It can bind to magnesium in the gut, lowering its absorption. To fight phytic acid effects, aim to do the following.

Soak, sprout, ferment, and cook plant foods.
Eat foods rich in vitamin C with meals having phytic acid.
Use vinegar in salad dressings and cooking to help improve mineral intake and offset phytic acid.

2. Interactions with Other Minerals

Some minerals can disrupt the intake of magnesium. Or they might compete for availability in the body. These interactions include the following.

Calcium: An imbalance between magnesium and calcium can affect their intake and actions. Aim for balanced use of both minerals.
Zinc: Taking zinc supplements at the same time as magnesium supplements might lower the intake of the latter. Separate their use to avoid issues.
Iron: Taking lots of iron can lower magnesium intake. Handle your intake wisely and talk to your healthcare provider if needed.

3. Factors Affecting Magnesium Absorption

Other diet factors can affect how much magnesium the body can take in. These include the following.

Fiber: While fiber is key for gut health, taking in lots can disrupt magnesium intake. Keep a balanced diet of fiber.
Protein: The right protein intake may improve magnesium intake. While lowered intake of proteins can hinder it. Make sure you get an adequately balanced protein in your diet.
Healthy fat: Eating healthy fats may foster magnesium intake, as they help intake of fat-soluble vitamins and minerals.

Magnesium Supplements vs. Whole Foods

While you can use magnesium supplements for quick remedy for lack of it, eating whole foods rich in magnesium has many other potential benefits. These are nutrient synergy and lower risk of overdose.

Pros and Cons of Supplements

Supplements can raise magnesium levels fast for people with a deficiency.
You can overdose on magnesium supplements. Misuse can cause diarrhea, nausea, stomach cramping, and even serious issues.

Pros and Cons of Whole Foods

Whole foods give not only magnesium but also a range of other key nutrients.
It’s much less likely to overdose on magnesium from food sources compared to supplements.

Magnesium-Forward Meal Ideas

Adding more foods rich in magnesium into your diet can be as easy as trying new recipes or changing up old ones. Here are some meal ideas to raise your magnesium consumption.

1. Healthy Breakfasts

Smoothie recipes: Blend greens rich in magnesium like spinach or kale with nuts, seeds, and fruits. You’ll get a dense, healthful breakfast smoothie.
Oatmeal with toppings rich in magnesium: Serve a comforting oatmeal bowl and top it with nuts, seeds, or sliced banana. That gives an added touch of magnesium.

2. Lunch and Dinner Recipes

Spinach salads: Make a yummy spinach salad filled with ingredients rich in magnesium. Those include avocados, almonds, and chickpeas.
Tofu stir-fries: Raise your magnesium intake with a colorful tofu stir-fry. Add vegetables, tofu, and whole grains like brown rice or quinoa.

3. Nutrient-dense Snacks

Banana and nut butter: Pair a banana with almond or peanut butter for a yummy, magnesium-rich snack.
Roasted seeds and nuts: Take care of your hunger with a homemade mix of roasted pumpkin seeds, cashews, and almonds. That’s a snack filled with magnesium for when you are on the move.

Risks of Too Much Magnesium

Even though magnesium is vital for health, too much of it can cause unwanted side effects or worse.

Side Effects

Diarrhea: Too much magnesium, especially from supplements, may cause diarrhea.
Stomach cramps: High intake of magnesium can lead to pain or discomfort in the stomach.

Interference with Medications

Certain drug interactions – Levels of magnesium that are too high might interfere with certain drugs. Such as diuretics, antibiotics, or prescription stomach relief medicines. Talk to your healthcare provider to avoid unwanted effects or unwelcome interactions.

Precautions and Symptoms of Overdose

Always take precautions when you increase your magnesium intake. If you feel weakness in your muscles, have trouble breathing, or have an irregular heartbeat, get medical help at once. These might be signs of a magnesium overdose, which needs immediate management.

Conclusion

Magnesium is essential for keeping overall health and looking after various body functions. It’s a key mineral in energy production, maintaining healthy bones, helping muscles and nerves function correctly, and taking care of heart health. By including foods rich in magnesium in your daily diet, you may ensure your body gets the amount it requires to stay healthy.

Also, making healthy lifestyle choices and considering factors affecting how your body takes in magnesium may help make the most of magnesium intake and avoid deficiency. Always talk to a health expert before adding any supplements to your meals.

Frequently Asked Questions (FAQs)

What food is highest in magnesium?

Dark chocolate, avocados, nuts, and seeds are some examples of foods that are highest in magnesium.

How can I raise my magnesium levels quickly?

To increase magnesium levels fast, eat a range of foods rich in magnesium. Those include leafy greens, nuts, seeds, legumes, whole grains, and some fatty fish. Also, avoid things that decrease how your body takes up magnesium.

What are symptoms of magnesium deficiency?

Common signs of lack of magnesium include feeling tired, muscle cramps or weakness, and irregular heartbeat.

What drinks are high in magnesium?

Mineral water, certain types of tea, and cocoa are drinks that provide changing amounts of magnesium.

Do you need to take magnesium supplements along with a magnesium-rich diet?

Supplements might be needed for people at risk of lack of magnesium. Such as those with certain medical problems, taking certain drugs, or having certain lifestyle factors. But it’s very important to talk to a healthcare expert before you start taking magnesium supplements. They can tell you the right amount and form to take.

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Benefits of Figs Soaked in Water Overnight: Exploring Nutritional Advantages

Key Highlights:

Introducing figs and their impressive nutritional value.
Delving into the history and types of figs.
Examining the macronutrient, micronutrient, fiber, and antioxidant content in figs.
Discovering potential health benefits by soaking figs in water overnight.
Tips on adding figs to your diet and precautions to consider.

Introduction

Figs are versatile and scrumptious fruit that has been revered for its proposed nutritional benefits since ancient times. This little fruit, filled with a burst of sweetness, is a powerhouse of essential nutrients that may enhance your well-being. When soaked in water overnight, figs can make a valuable addition to your daily diet, offering potential health benefits.

In this article, we will explore what makes figs so unique, their rich history and types, the nutritional profile of figs, and the potential health benefits they bring when soaked in water overnight. We will also discuss how to add figs to your diet in various ways and learn about precautions to consider while consuming figs.

Did you know?

Soaking figs overnight can increase their antioxidant content, which may help reduce oxidative stress. source: pubmed.ncbi.nlm.nih.gov
Soaking figs overnight can increase their calcium content, promoting bone health. source: pubmed.ncbi.nlm.nih.gov
Soaked figs are rich in minerals like calcium, magnesium, and potassium, which are important for bone health. source: ncbi.nlm.nih.gov
Soaking figs in water overnight can enhance the absorption of nutrients in the body. source: ncbi.nlm.nih.gov
Soaked figs contain potassium, which can help regulate blood pressure levels. source: pubmed.ncbi.nlm.nih.gov
Soaked figs have a low glycemic index, making them a suitable snack for individuals with diabetes. source: diabetes.org

All You Need to Know About Figs

Figs have a long and fascinating history that dates back thousands of years, with records of fig cultivation and consumption detailed in various ancient texts, including the Bible.

History of Figs

The roots of figs go back to western Asia. Their sweet taste and good nutrition made them a hit. With time, many parts of the world started enjoying these fruits.

Domestication and Cultivation

The taming of figs began around 5000 BCE in western Asia. From there, they touched the Mediterranean region. The Greeks and Romans loved them. Spanish missionaries then carried fig trees to the Americas.

Figs in Ancient Cultures and Diets

Figs were important in old societies due to their high nutritional value. For example, Egyptians, Babylonians, and Greeks loved them. They even used figs as currency due to their value.

Types of Figs

There are lots of fig types in terms of size, shape, and colour. Common types include green, black-violet, and golden-yellow figs. We eat figs today mostly fresh or dried.

Common Fig Varieties

Figs have hundreds of varieties. The favourite among these are described below.

Black Mission: Blackish-purple skin with sweet pink flesh.
Kadota: Green skin with purple flesh with a mildly sweet flavour.
Calimyrna: Greenish-yellow skin with amber flesh with a nutty taste.
Brown Turkey: Purple skin with red flesh with mild, not-so-sweet flavour.
Adriatic: Light green skin, pink flesh with an exceptionally sweet taste.

Fresh vs. Dried Figs

Fresh figs are gentle, juicy, and sweet. Dried figs are sweet but a bit chewy. They make for a good snack or a dish ingredient.

Fig Nutrition

Figs are packed with nutrients such as vitamins, minerals, fiber, and antioxidants. In this part, we’ll discuss about the various nutrients figs offer.

1. Macronutrients

Figs are rich in natural sugars. They are both filling and energy-boosting. They are also low in calories, fat, and protein, making them a nutritious and guilt-free snack option.

Calories, proteins, fats, and carbohydrates

A small (40-gram) fresh fig has Calories: 30, Protein: 0 grams, Fat: 0 grams, Carbohydrates: 8 grams .As against this, dried figs have more sugar and calories. So, if you’re watching your calorie intake, consume dried figs within a limit.

2. Micronutrients

Figs give us a range of essential vitamins and minerals. These nutrients play crucial roles in various bodily functions, including energy production, immune support, and bone health.

Vitamins and minerals

Figs are particularly rich in vitamin B6 and copper. Vitamin B6 is essential for breaking down food protein and making new proteins within the body. It plays a vital role in brain health. Copper is required for making blood cells, connective tissues, and brain chemicals. Figs also contain 2% of the daily value each of magnesium, potassium, and other B vitamins like riboflavin and thiamine. It also contains vitamin K.

3. Dietary Fiber

Figs are an excellent source of dietary fiber. It plays a vital role in digestive health.

Soluble and insoluble fiber content

Fiber is crucial for a healthy bowel. It helps control blood sugar and cholesterol. Soluble fiber does this. Insoluble fiber adds bulk to stool. It avoids constipation and helps have smooth bowel movements. A small (40-gram) fresh fig gives 1 gram of dietary fiber.

4. Antioxidants

Figs are rich in antioxidants. They neutralize harmful free radicals. They protect the body from damage caused by oxidative stress.

Types and benefits

Figs contain various types of antioxidants. These include flavonoids, phenolic acids, and carotenoids. These compounds work together to reduce swelling, protect cells from damage, and lower the risk of long-term diseases.

Potential Benefits of Figs Soaked in Water Overnight

Figs soaked in water overnight offer several advantages. They help boost your overall wellness. Let’s delve into the proposed health benefits of figs soaked in water overnight.

1. Promote Digestive Health

Soaking figs in water overnight softens them. It is said to boost their fiber content. This makes them easy to digest and amplifies their health benefits on digestion.

Increase fiber intake

We just mentioned that figs are rich in dietary fiber. Soaking them in water overnight may boost their fiber content even more. This may help improve digestion and curb the risk of constipation.

Improve bowel movements and avoid constipation

Figs have a laxative effect. That’s why they are proposed as a natural remedy for constipation and other gut issues. When you soak figs in water overnight and eat them the next day, it is supposed to help to promote regular bowel movements and ensure a healthy gut.

2. May Improve Vascular and Heart Health

Figs soaked in water overnight may help your vascular and heart health. As they are packed with essential nutrients and antioxidants.

Enhance blood circulation

Getting enough dietary fiber, vitamins, and minerals is key for good blood flow and a healthy heart. Figs soaked in water overnight may give you these vital nutrients. This boosts blood flow and reduces the risk of heart disease.

Lower cholesterol levels

Figs soaked in water overnight are rich in fiber and antioxidants. This may help reduce cholesterol levels. Figs have soluble fiber, which lowers LDL (bad) cholesterol.

3. May Help Manage Blood Sugar Levels

Figs soaked in water overnight may also help control blood sugar levels. This makes them a good diet addition for those who have diabetes, or problems related to blood sugar control.

Dietary fiber and glycemic index

Figs are low-glycaemic fruit. Their high fiber content makes them gentle on blood sugar levels. When you soak figs in water overnight, their fiber content may increase. This slows digestion and the release of glucose into the bloodstream.

Potential insulin-sensitizing effect

Some studies hint that figs may boost insulin sensitivity. This may help control blood glucose and avoid insulin resistance. While we need more research, eating figs soaked in water overnight may be beneficial for managing blood sugar levels.

4. Potential Anticancer Properties

Figs and their extracts have shown promise for anti-cancer properties in preliminary research.

Antioxidants and reduction of oxidative stress

Figs are loaded with antioxidants. These combat oxidative stress and protect cells from damage. This may stop cancer growth. Consuming figs soaked in water overnight allows you to harness their high antioxidant content.

Possible anti-tumor effects

There is limited research in this area. However, some test-tube studies have hinted that certain compounds found in figs may possess anti-tumour effects. They are said to help kill cancer cells or hinder their growth. More research is required to verify these findings and understand the potential anticancer benefits of consuming figs soaked in water overnight.

5. Benefits for Skin Health

Figs have loads of compounds good for skin health. These include vitamins, minerals, and antioxidants. Eating figs soaked in water overnight may offer several skin benefits.

Anti-aging and wrinkle risk reduction

Figs are rich in antioxidants. They fight free radicals that cause aging and wrinkles. By eating figs soaked in water overnight, you may reap the benefits of their rich antioxidant content.

Rejuvenating and improving skin texture

Figs offer plenty of vitamins vital for healthy skin. These include vitamins A, C, and E. These vitamins aid in collagen production, protect against free radical damage, and help rejuvenate skin. Eating figs soaked in water overnight may help improve your skin texture.

Management of skin disorders like warts and boils

Interestingly, fig extracts have been used in old medicine systems for managing various skin ailments, including warts and boils. By incorporating figs soaked in water overnight into your daily diet, you may potentially manage such skin disorders.

6. Hair Health Benefits

Figs also benefit hair health. They offer vitamins and minerals that may improve hair strength, growth, and overall health.

Conditioning and moisturizing hair

Figs are rich in nutrients like vitamins A, C, and E. Eating figs soaked in water overnight is said to condition and moisturize your hair. Your hair will look smoother and shinier.

Avoiding hair loss and promoting hair growth

Figs offer various vitamins and minerals good for hair. These include biotin, folic acid, and key minerals like magnesium and zinc. If you consume figs soaked in water overnight, they may promote hair growth and stop hair from falling.

Although studies have shown the health beneficial properties of this fruit, further long-term human research is needed to corroborate these findings.

How to Add Figs to Your Diet?

With so many proposed health benefits, figs soaked in water overnight are a good dietary addition. Here are some tips on how to include them in your daily meals and reap their nutritional benefits.

Overnight Soaking: Preparation and Serving Suggestions

Preparing figs soaked in water overnight is easy. Rinse a few fresh figs under cool running water. Place the rinsed figs in a bowl, cover them with water, and let them soak at room temperature for at least 8 hours or overnight. In the morning, drain the water and savour the tender and juicy figs.

Various Culinary Uses and Recipes

Figs are a versatile fruit. There are a variety of ways you can use them in cooking and baking which are described below.

Desserts and energy bars

You can add figs to cakes, cookies, muffins, and other baked goodies. You can make energy bars using figs, nuts, seeds, and other dry fruits.

Snacking and salads

Figs are great for snacking. Include them in a salad or serve them on a cheese platter.

Downsides and Precautions

While figs soaked in water overnight are generally safe to eat, some things need caution:

The Caloric Content and Weight Gain

Dried figs are high in calories and sugar. So, if you are watching your weight, consume it in moderation.

Allergic Reactions and Sensitivities

People allergic to birch pollen or latex may be allergic to figs too. If you notice itching, burning, or swelling in your mouth or throat after eating figs, you might be allergic to them. Stop eating them and seek medical help immediately.

Overconsumption Side Effects (Fiber Overload, Mineral Imbalance)

Eating too many figs can lead to high fiber intake. This may cause gas, bloating, and diarrhoea. Also, eating too many figs may cause some minerals to go out of balance. So, eat figs in moderation.

Interactions with Medications

Figs are high in vitamin K, which aids normal blood clotting. Yet, this vitamin can interact with certain blood-thinning drugs. If you are on such medicines discuss with your doctor before adding figs to your diet.

Conclusion

Add figs soaked in water overnight to your diet to enjoy their proposed benefits. These range from better digestion and heart health to better control over blood sugar. They also offer potential skin and hair benefits. With such a wide spread of merits, figs deserve a regular place in your meal plan.

Figs soaked in water overnight may offer crucial nutrients. They may enhance your wellness and help achieve a balanced and healthful lifestyle. So, bring on your inventiveness and experiment with fig usage. Figs will nourish you from the inside and is proposed to promote better health and vitality.

Frequently Asked Questions (FAQs)

What happens if we eat soaked figs daily?

Eating soaked figs daily offers several potential health benefits. They improve digestion, heart health, and help control diabetes. But remember, too much of anything is bad. Eating too many figs may cause side effects like digestive issues or interactions with certain drugs.

Why do you soak figs in water?

Soaking figs in water makes them softer and easier to digest. It also helps release the nutrients present in figs.

How to drink fig water for weight loss?

To use fig water for losing weight, soak a few figs in water overnight. In the morning, strain the water and drink it on an empty stomach. This may help boost your metabolism and support your gut health, which plays a role in weight loss.

Can I eat fig on an empty stomach?

Yes, you can eat figs on an empty stomach. Eating soaked figs first thing in the morning may boost your digestion, blood sugar control, and energy levels.

Stabbing Pain Left Side Under Ribs: Possible Causes and Solutions

Key Highlights:

Stabbing pain under the left ribs can have numerous causes, from mild to severe.
Common causes include costochondritis, broken or bruised ribs, IBS, IBD, pancreatitis, spleen-related issues, gastritis, kidney problems, and heart-related conditions.
Initial diagnosis involves medical examination and history, physical examination, and various diagnostic tests.
Management options include home remedies, lifestyle changes, medical management, and surgery for more severe cases.
Knowing when to seek medical help is essential for proper management and risk reduction of complications

Introduction

If you get a sharp pain just under your left ribs is should be addressed. As the location is near crucial organs like the lungs, heart, and kidneys. However, not all pain in this area signals a major problem. Still, it’s crucial to know possible causes and how to manage them.

In this article, we will discuss the causes of the pain, how to detect them, and how to manage them. Lastly, we will explore how we can avoid similar pain in the future and we’ll answer the most frequently asked questions regarding this topic.

Did you know?

Gallbladder disease is a common cause of stabbing pain on the left side under the ribs. source: hopkinsmedicine.org
Stabbing pain on the left side under the ribs can be a sign of a kidney infection. source: urologyhealth.org
Stabbing pain on the left side under the ribs can be a symptom of pancreatitis. source: niddk.nih.gov
Stabbing pain on the left side under the ribs can be a sign of a kidney infection. source:

Causes of Stabbing Pain on the Left Side Under Ribs

1. Costochondritis

Costochondritis often causes pain under the left rib cage. It can affect any side. It’s an inflammation of the cartilage linking the ribs to the sternum. The pain has the following salient features.

The pain might be sharp, aching, or pressure-like.
Affects more than one rib.
Can worsen when you breathe deeply, cough, or move.

Although the real cause remains unclear, injury, sickness, or intense coughing might trigger it.

2. Broken or Bruised Ribs

Injuries, like fractures or bruises, may trigger discomfort under your left ribs.

Injuries often result from sudden hits or blows to the chest.
Pain, tenderness, and breathing problems are key symptoms.
Swelling or bruising might also occur.

Rest, pain relief medicines, and avoiding strenuous activities till repair may help manage these injuries.

3. Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD)

Both IBS and IBD can cause discomfort under the left ribs. They have some common features, but they’re distinct in their causes and management.

IBS:

Causes no seen harm to the intestines.
Abdominal pain, bloating, and changes in bowel movements like diarrhea or constipation are usual symptoms.

IBD:

Chronic inflammation affects the digestive tract.
Crohn’s disease and ulcerative colitis are the two main types.
Abdominal pain, diarrhoea, bleeding from the rectum, and unintended weight loss are likely symptoms.

3. Pancreatitis

Pancreatitis, inflammation of the pancreas, could be a reason for pain under the left ribs.

Acute pancreatitis: Starts suddenly, typically due to gallstones or heavy alcohol use.
Chronic pancreatitis: long-term inflammation, mostly caused by prolonged alcohol abuse or other health issues.
Symptoms include abdominal pain, fever, increased heart rate, and a full feeling in the abdomen.

Severe cases may need hospitalization, intravenous fluids, and medications to manage pain and inflammation.

4. Enlarged or Ruptured Spleen and Splenic Infarct

Your spleen, situated on the left under your ribs, can enlarge or rupture from infections, liver disease, or rheumatoid arthritis.

Enlarged spleen:

Feeling full after eating a little, anaemia, fatigue, and frequent infections are key symptoms.

Ruptured spleen:

Injury to the body’s left side is a common cause.
Severe pain, increased heart rate, and dizziness are its symptoms.
It’s a medical emergency needing quick attention.

Splenic infarct happens when the spleen’s blood supply lowers or stops, causing organ tissue death. This can trigger pain under your left ribs and might require medical help.

5. Gastritis

Gastritis, an inflammation of the stomach lining, may be causing you pain under the left ribs.

Bacterial infection, excess use of nonsteroidal anti-inflammatory drugs (NSAIDs), or heavy drinking usually are the causes.
Stomach pain, nausea, and vomiting are likely symptoms.

Usually, managing gastritis involves medications to reduce stomach acid, letting the lining repair, and avoiding factors that cause inflammation.

6. Kidney Stones or Infection

Pain under your left ribs could be from your left kidney if you’ve got kidney stones or an infection.

Kidney stones:

Small, hard deposits of calcium and other minerals form in the kidneys.
May cause flank pain, urination problems, or cloudy/bloody urine.

Kidney infection:

Bacterial infection affects the kidneys, often coming from a urinary tract infection (UTI).
Fever, nausea, and back or groin pain are likely symptoms.

Managing kidney stones or infections requires appropriate medications, fluids, and sometimes surgery if the condition is severe.

7. Pericarditis

Pericarditis is a swelling of the heart’s protective membrane, known as the pericardium.

Usually, viral infections cause it.
Sharp, stabbing chest pain possibly reaching under the left ribs is a key symptom.
Can also cause fever, coughing, and palpitations.

Anti-inflammatory drugs and rest are usually enough to manage it, but antibiotics might be needed if bacteria cause the infection.

8. Pleurisy

Pleurisy occurs when the tissue lining that surrounds the lungs swells.

Usually happens due to infection or injury.
Sharp, stabbing pain under left ribs that worsens with deep breaths or coughing is a key symptom.
Can also cause fever, coughing, shortness of breath, and weight loss.

Pleurisy management relies on its cause but might include pain medications, anti-inflammatory drugs, and antibiotics.

Diagnosing Stabbing Pain on the Left Side Under Ribs

Initial Consultation and Medical History

To find out the cause of left-sided rib pain, a doctor will first ask about your overall health, past medical concerns, medicines you’re taking, and any symptoms. They might ask if you or your family have a history of heart, lung, kidney, or intestine problems.

Physical Examination

Next, the healthcare provider will do a physical examination. They’ll look for signs of injury, swelling, or inflammation. They’ll listen to your heart and lungs, check your belly area, and see if tender spots exist under your left ribs.

Diagnostic Tests

Based on your symptoms and health history, the doctor may need more tests. These may include the following.

X-rays: To see fractures, dislocations, or other abnormal bone parts.

Ultrasound: To get a view of organs like the kidneys, spleen, and liver.

MRI: To get clear images of your organs, muscles, tendons, and ligaments.

CT Scan: To provide layered body images and detect possible organ or tissue problems.

Echocardiogram: To check your heart’s structure and function, look for pericarditis or other heart issues.

Blood and urine tests: To check for infections, kidney problems, or other health concerns that could cause pain.

Management of Stabbing Pain on the Left Side Under Ribs

Your left-sided rib pain management will depend on its cause. The following modalities are tried.

Home Remedies

Some find relief using home remedies. The RICE (rest, ice, compression, and elevation) approach helps with minor injuries and inflammation. Over-the-counter pain relievers like NSAIDs may ease pain and bring inflammation down. Gentle stretches, workouts, and relaxation techniques may provide relief for some.

Medical Management

For severe cases or if home remedies fail, medical help may be needed. Management varies widely based on the cause.

Costochondritis, bruised ribs, and gastritis management: Doctors may prescribe pain relief and anti-inflammatory drugs. Physical therapy or other supportive care measures might also help.

IBS, IBD, and pleurisy management: Healthcare providers may recommend medicines to manage symptoms. Changes in diet and lifestyle may also be suggested.

Pancreatitis and kidney-related issues management: Medicines to manage pain and inflammation could be needed. Fluid therapy and dietary changes might be necessary for severe cases.

Pericarditis and Enlarged Spleen management: Antibiotics and anti-inflammatory drugs may be prescribed. For severe cases, surgery could be needed.

Risk Reduction and Management of Stabbing Pain on the Left Side Under Ribs

To avoid stabbing pain on your left side under your ribs or manage existing symptoms, consider the following options.

Lifestyle Changes

Make healthy lifestyle choices. Maintain a balanced diet, exercise regularly, and learn to manage stress. These choices may improve your overall health and might lessen pain under the left ribs.

Regular Check-ups

See your healthcare provider often. Early detection of issues may help avoid pain. This proactive approach matters most for those with long-term conditions that need constant check-ups and management.

When to Seek Medical Help for Pain Under Left Ribs?

Knowing when to get medical help for pain under your left ribs is key. It ensures quick management and reduces potential issues.

Emergency Situations

Get immediate medical help for:

Signs of a heart attack or ruptured spleen,
Severe pain and trouble breathing.

Non-emergency Situations

See a healthcare provider for less urgent issues like:

Persistent, worsening, or recurring pain.
Other symptoms like fever, weight loss, or throwing up are also accompanying.

Conclusion

Knowing possible causes and managements for stabbing pain on the left side under your ribs is key. This enables you to understand how to get the right medical help and keep your overall health in check. While some causes may be mild, others may be fatal and require urgent medical help. Regular check-ups, changes in lifestyle, and knowing when to seek help may help maintain your health well and avoid possible complications.

Frequently Asked Questions (FAQs)

What kind of doctor should I see for left rib pain?

Typically, see any doctor available at your nearest clinic. They may send you to a specialist, like a cardiologist, gastroenterologist, or pulmonologist based on what they think is causing your pain.

Can pain under my left ribs be a sign of a heart attack?

Not all pain under the left ribs signals a heart attack. But, it’s crucial to know heart attack symptoms and get urgent medical help if you think you might be having one.

How long does it take for broken or bruised ribs to heal?

Usually, broken or bruised ribs need about 3 to 6 weeks for complete repair. The exact time depends on different factors, including how severe the injury was.

What can I do to prevent kidney stones?

Try to drink plenty of fluids to avoid kidney stones. Maintain a balanced diet low in sodium and rich in calcium. You need to reduce animal protein in your diet as well.

Are there any dietary changes that can help alleviate IBS or IBD symptoms?

Changing your diet might help improve IBS or IBD symptoms. Try increasing your fiber intake, reduce fatty foods, eat smaller meals more often, and avoid foods that worsen your symptoms.

References:

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National Health Service (NHS). Broken or bruised ribs [Internet]. [cited 2024 Mar 18]. Available from: https://www.nhs.uk/conditions/broken-or-bruised-ribs

American Heart Association. What is Pericarditis? [Internet]. [cited 2024 Mar 18]. Available from: https://www.heart.org/en/health-topics/pericarditis/what-is-pericarditis

National Center for Biotechnology Information (NCBI). Rib Fracture [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541020

National Center for Biotechnology Information (NCBI). Costochondritis [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532931

American Cancer Society. Key Statistics for Lung Cancer [Internet]. [cited 2024 Mar 18]. Available from: https://www.cancer.org/cancer/non-small-cell-lung-cancer/about/key-statistics.html

American Cancer Society. Signs and Symptoms of Lung Cancer [Internet]. [cited 2024 Mar 18]. Available from: https://www.cancer.org/cancer/types/lung-cancer/detection-diagnosis-staging/signs-symptoms.html

American College of Rheumatology. Fibromyalgia [Internet]. [cited 2024 Mar 18]. Available from: http://www.rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Fibromyalgia

National Center for Biotechnology Information (NCBI). Fibromyalgia: prevalence, course, and co-morbidities in hospitalized patients in the United States, 1999-2007 [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22243553

American Lung Association. Learn About Pulmonary Embolism | American Lung Association [Internet]. [cited 2024 Mar 18]. Available from: https://www.lung.org/lung-health-diseases/lung-disease-lookup/pulmonary-embolism/learn-about-pulmonary-embolism

National Center for Biotechnology Information (NCBI). Anatomy, Thorax, Ribs [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538328

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American Heart Association. Angina (Chest Pain) [Internet]. [cited 2024 Mar 18]. Available from: https://www.heart.org/en/health-topics/heart-attack/angina-chest-pai

National Center for Biotechnology Information (NCBI). Pericarditis [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431080

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Are French Fries Healthy? A Detailed Nutritional Analysis

Key Highlights:

French fries are popular but often considered unhealthy due to their high-calorie content, high levels of trans fats, and formation of acrylamide.
Nutrition facts vary depending on the type of potato used and the cooking method.
Fried foods may lead to an increased risk of heart disease, diabetes, and obesity.
Comparing sweet potato fries to regular French fries.
Impact of cooking methods on the nutritional value of French fries.
Healthier frying oils and alternative cooking methods may decrease some health risks.
Moderation is key when including French fries in your diet.

Introduction

French fries are undoubtedly one of the most popular fast-food items around the globe. Crispy, golden, and mouth-watering, they seem to be on every menu and are loved by all age groups. However, this widely consumed snack has been the subject of debate regarding whether it should be considered healthy or not. In this article, we will delve into the nutritional aspects of French fries.

We will also explore different cooking methods and the potential health risks associated with them, as well as compare them to the ever-popular sweet potato fries. We will also discuss healthier alternative frying oils and provide tips on making healthier French fries at home.

Brief history and popularity of French fries

It is unsure if French fries originated from France or Belgium. But it is a food item that is loved worldwide. In America alone, the average person eats about 34 pounds of fries each year. Due to their taste, easy accessibility, and crispiness, it is loved by everyone.

Did you know?

French fries consumption is associated with weight gain and diabetes risk. source: American Journal of Clinical Nutrition
French fries consumption does not lead to significant changes in fat mass or glycemic control. source: American Journal of Clinical Nutrition
French fries with herb/spice mix may have intermediate effects on glycemic control compared to plain French fries. source: American Journal of Clinical Nutrition

Nutrition Facts of French fries

The key nutrients of French fries are as follows.

1. Macronutrients

Macronutrients are the main nutrients our bodies need. We’re talking about carbohydrates, proteins, and fats here. Below we have described each of these that are present in French fries.

2. Carbohydrates

Carbohydrates are the main source of energy for the body. French fries get most of their calories from carbohydrates, mainly starch. In a normal 100-gram serving of deep-fried French fries, you’d have about 41 grams of carbohydrates.

3. Proteins

Proteins are needed for growth, repair, and maintenance of body tissue. French fries don’t have much protein, though. A 100-gram serving of deep-fried fries holds around 3.4 grams of protein.

4. Fats

Fats give energy, are needed for hormone production, and help your body absorb nutrients. The fat content in French fries depends on how they are cooked. A 100-gram serving of deep-fried French fries has about 17 grams of fat, with 3 grams being saturated fats.

5. Micronutrients

Micronutrients are vitamins and minerals that help keep us healthy. French fries have a few of these to add to their nutritional value.

Vitamins

French fries don’t have many vitamins, but they do have some. Some of the vitamins found in French fries are as follows.

Vitamin C: Good for immune health and overall well-being.
Vitamin B6: Helps the brain function well and produce brain chemicals.
Folate: Needed for cell growth and DNA replication.

Minerals

French fries have a number of key minerals as well, which are as follows.

Potassium: Helps control fluid balance and muscle movement.
Phosphorus: Works with calcium to boost bone and teeth health.
Magnesium: Needed for over 300 chemical reactions in the body.

Summary of the nutritional content of 100g serving of deep-fried French fries are as follows.

Nutrient	Amount per 100g deep-fried French fries
Carbohydrates	41 grams
Protein	3.4 grams
Total Fat	17 grams
Saturated Fat	3 grams
Vitamin C	present, but minimal
Vitamin B6	present, but minimal
Folate	present, but minimal
Potassium	present, but minimal
Phosphorus	present, but minimal
Magnesium	present, but minimal

Why Are Fried Foods Bad for You?

Eating fried foods like French fries can lead to health problems. Below are three main reasons that are responsible for the ill effects on health.

High-Calorie Content

As we’ve seen, French fries are high in calories. This comes from the carbohydrates in the potatoes and the oil absorbed during frying. Taking in high-calorie foods like French fries leads to weight gain and obesity. Over time, this may rise your risk of chronic diseases like heart disease and type 2 diabetes.

High Levels of Trans Fats

The oil used to fry French fries can raise their trans-fat content. Trans fats are made when polyunsaturated fats, often found in vegetable oils, are heated and change their structure. Trans fats have been linked to a higher risk of heart disease and other health issues. Even though law changes have reduced trans fats in fried foods, it’s still wise to limit how much fried food you eat.

Acrylamide Formation

Acrylamide is a harmful chemical formed when foods like French fries are cooked at high temperatures. This chemical may be cancer-causing to humans, meaning it could rise your risk of cancer. Still, we need more human studies to be sure about how acrylamide can cause cancer.

Health Risks Associated with French Fries

Eating French fries often may raise your risk of several health issues. These include heart disease, diabetes, and obesity.

Heart Disease

Frequently opting for French fries may lead to heart disease risk factors. These include high blood pressure and low HDL (“good”) cholesterol levels. Some studies have suggested that eating a lot of fried foods increases your risk of heart disease.

Diabetes

French fries are loaded with carbohydrates, which increase blood sugar levels. A lot of studies found a link between French fries and a higher risk of type 2 diabetes. We need more research to fully understand how French fries may lead to diabetes.

Obesity

French fries are high in calories, which means they can lead to weight gain and obesity if you eat them too much. Being obese puts you at a higher chance of getting chronic diseases, such as diabetes, heart disease, and certain cancers.

Comparing Sweet Potato Fries and French Fries

With sweet potato fries and French fries both being popular, here’s a comparison of their nutritional values and health impacts.

Nutritional Comparison

As we’ve seen, sweet potato fries are slightly higher in calories, carbohydrates, and vitamin A compared to regular French fries. Sweet potato fries do have some extras vitamin A. It’s key to keep in mind though, that both types of fries are high in calories and carbohydrates. This can lead to weight gain and raised blood sugar if you eat them too much.

Acrylamide Formation in Both Types of Fries

Just like with French fries, sweet potato fries can have acrylamide too. It forms when starchy foods like these are cooked at high temperatures, bringing possible health risks. You have to be careful about how you cook and how often you eat both types of fries.

Health Risks and Recommendations

Given their nutritional profiles and the fact that acrylamide can form in both, neither French fries nor sweet potato fries should be eaten in excess. While sweet potato fries have some added nutrients, they come with similar health issues when eaten in large, deep-fried portions. Choose other cooking methods like baking or air frying instead. This can reduce calorie and fat content of your fries. Also always, consume them in moderation.

The Impact of Cooking Methods on French Fries

The way you cook French fries can change their nutritional value and health risks. Let’s look at a few common ways to cook French fries and how they affect their nutrition.

1. Frying

Deep frying is the most common way to make French fries. But it raises calorie and fat content because the fries soak up the frying oil. Plus, very high frying temperatures can lead to formation of acrylamide, a harmful substance linked with possible health risks.

2. Baking

Baking French fries is healthier than deep frying. They soak up less oil this way, leading to less calories and fat. Still, baking at very high temperatures can still lead to acrylamide formation.

3. Air Frying

Air frying is a modern way to “fry” foods with hot air circulation and little to no oil. This cooking method gives a much lower calorie and fat content than deep frying. Plus, air frying might produce less acrylamide than other high-temperature cooking methods. All of that makes air frying a healthier choice overall.

4. Grilling

Grilling can be a healthier way to make French fries as well. It needs only a little oil as it uses lower cooking temperatures. Plus, grilling gives French fries a smoky flavour and crisp outside, a fun twist on traditional French fries. However, we need to watch out for the cooking temperature to avoid excessive charring and acrylamide formation.

Also Read: 10 Visual Signs You Are Actually Not Healthy: An Informative Guide to Spotting the Clues

Safer Frying Oils and Alternatives

If you must fry your French fries, make sure to choose a healthier oil. Also consider other cooking methods to lower health risks.

Healthy Oils

When you want to fry French fries, go for an oil with a high smoke point and low levels of polyunsaturated fats. Some healthier oils for frying are as following.

Olive oil: It has good fats and a high smoke point, good for frying.
Coconut oil: Over 90% of its fats are saturated, which makes it good under heat and a stable oil for frying.
Avocado oil: Like olive oil but with higher smoke point, it’s excellent for deep frying.

Unhealthy Oils

Some oils have high polyunsaturated fat levels, making them prone to forming trans fats under high heat. These include the following.

Canola oil
Soybean oil
Corn oil
Sunflower oil

It’s best to stay away from these when frying French fries.

Alternative Cooking Methods

We have discussed above other ways to cook French fries like baking, air frying, and grilling. They reduce the calorie, fat, and possible acrylamide content of French fries. To get a healthier French fry, try these cooking methods at home.

Making Healthier French Fries

You can make them healthier, while maintaining their taste and feel.

Choosing the Right Potatoes

Going for high-quality potatoes like Russet or Yukon Gold can make your fries turn out better. Plus, if you leave the skin on, you get added fiber and nutrients.

Cutting Techniques and Tricks

To make your fries perfectly crispy, cut them into thin, even strips. This makes sure they all cook the same and get the crunch you want. Also, soaking the cut fries in cold water for 15 minutes or more before cooking can get rid of extra starch and better the texture of the fries.

Seasonings and Spices

Don’t just use salt on your fries. Try a mix of herbs and spices to add more flavour and nutrients to your French fries. Some fine choices are garlic powder, onion powder, paprika, chili powder, or dried herbs like rosemary or thyme.

Conclusion

In conclusion, both French fries and sweet potato fries can harm your health if you eat them too much and cook them by deep frying in unhealthy oil . But you can choose healthier oils, better ways of cooking, and apply better preparation practices to make a healthier French fry.

When eating French fries, the key is moderation. Don’t have them too much and have a well-rounded diet with lots of minimally processed whole foods to keep your health at its best.

Frequently Asked Questions (FAQs)

Is it okay to eat French fries occasionally?

Sure, having French fries in moderation as part of a balanced diet shouldn’t cause big health problems. Be mindful of portion sizes and cooking methods to minimize potential harm.

Are sweet potato fries healthier than regular French fries?

Even though sweet potato fries give you a little more nutrition like extra vitamin A, they still have similar calorie and carbohydrate count as regular fries. So, it remains important not to eat either type of fries too much.

Are homemade French fries healthier than restaurant French fries?

Making your own French fries can be healthier than getting them from a restaurant, especially when you choose healthier ways of cooking and oils. By making your fries at home, you can also control portion sizes and seasoning options.

How can I reduce the amount of oil absorbed by French fries?

To reduce oil absorption in French fries, try baking, air frying, or grilling them instead of the normal frying methods. Also, making sure your fries are cut into thin, uniform strips can help keep oil absorption low.

What are some healthier alternatives to French fries?

Some healthier options to French fries include baked or roasted vegetables, like zucchini, carrots, or bell peppers, or whole grains such as brown rice or quinoa. These options provide a wide range of nutrients without the high calories and fats found in fried foods.

References:

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Can Men Lactate? Unveiling the Surprising Biological Possibilities

Key Highlights:

Lactation is a biological process commonly associated with female mammals.
Males possess the basic anatomy for lactation, but hormone levels are significantly lower.
Both medical conditions and certain medications can contribute to male lactation.
Identifying symptoms and seeking medical help is important for proper diagnosis and management.
Transgender men and women may experience induced lactation and breast/chestfeeding dynamics.

Introduction

Sometimes even males might be able to lactate just like women. In this article, we’re going to take a hard look at the biology behind male lactation. We’ll talk about hormones, evolution, and male lactation cases. Plus, we’ll discuss what this means for transgender people. Lastly, we will answer some frequently asked questions regarding this topic.

Did you know?

Men can produce milk, but no studies have shown that their secretion contains milk constituents produced specifically by the breast. source: PubMed
The concentrations of lactose, proteins, and electrolytes in the breast secretion of a man with galactorrhea are within the range of colostrum and milk obtained from normal lactating women. source: PubMed
Male lactation can be caused by hormonal imbalances, certain medications, or underlying health conditions. source: en.wikipedia.org
Male lactation is more commonly reported in individuals who have undergone gender-affirming hormone therapy. source: en.wikipedia.org
Male lactation, also known as galactorrhea, is a rare condition that can occur in men. source: en.wikipedia.org

Understanding Lactation in Mammals

Lactation Process and Hormones Involved

Lactation means production of milk to feed young ones. It’s vital for mammals. Two key hormones required are prolactin and oxytocin.

Prolactin

A gland in our brain, the pituitary, makes prolactin. This hormone tells the mammary glands to produce milk. When a woman is pregnant or has just given birth, her prolactin levels increase. This preparation work for breastfeeding is crucial.

Oxytocin

Another key player in milk production is oxytocin. Its main job is to aid what we call the “letdown reflex”. When the nipple is stimulated, oxytocin jumps into action. It tells the mammary glands to let milk flow into the milk ducts. This makes milk available when a baby is nursing.

Evolutionary Purpose of Lactation in Females

Female mammals lactate to feed their newborns with all the nutrients they need to grow strong and healthy. Mother’s milk is packed with proteins, fats, vitamins, and minerals. It’s just what the baby needs at the start of their life.

Men’s Breast Anatomy and Nipple Development

Both men and women have nipples and mammary glands. In men, these glands aren’t usually as fully formed as women’s. Men don’t need to store or produce milk to feed young ones. But the basic structures are there.

Can Men Lactate?

Now that we know about lactation basics and how men’s mammary glands work, below we have discussed if men can produce milk. We will also look at history, other mammals, and what can make it possible.

Historical Evidence of Male Lactation

Male lactation might seem new, but it isn’t. The Talmud, a key Jewish text, mentions it. There are even tales of men nursing kids when moms weren’t around or had died. During World War II, some starving prisoners of war began to lactate. This happened when they finally got enough food. Their hormonal balances tipped, and they started producing milk.

Male Lactation in Other Mammal Species

Like humans, male lactation in animals is also rare. Cats, goats, guinea pigs, and the Dayak fruit bat are some examples. It isn’t a common sight though.

Factors Contributing to Male Lactation

Factors that can cause this are described below.

1. Hormonal Imbalances

If a man’s hormones are disrupted, he might produce milk. High prolactin can set off lactation as it’s the key player in milk production.

2. Medical Conditions

Some health problems can disrupt hormone balance and cause lactation. An underactive thyroid or a noncancerous tumour in the pituitary gland are some examples.

3. Medication Side Effects

Some drugs can disrupt hormones. This can lead to lactation. Some antipsychotics, nausea medications, anti-depressants, and opioids do this. Even some blood pressure drugs like calcium channel blockers can cause this.

4. Breast Stimulation and Induced Lactation

Long-term or intense nipple stimulations can also set off milk production. Regular touch can increase prolactin levels and increase the chances of lactation.

Identifying Male Lactation Symptoms

It’s vital to detect the signs and know when to seek help.

1. Physical Symptoms

The main physical signs of male lactation are as follows.

Leaky nipples
Larger or swollen breast tissue near the nipple(s).
Sore breast tissue close to the nipple(s).

2. Psychological Symptoms

Alongside these physical symptoms, men who are lactating may feel emotionally unsettled. They might feel distressed or shy about what’s happening to their bodies. More serious cases may cause anxiety or depression.

3. When to seek medical help?

On noticing any of the abovementioned signs it’s important to discuss with a healthcare provider right away. They’ll guide you on what to do next. This may include tests to find out what’s causing it and how to manage it.

Medical Diagnosis and Management

To figure out what’s causing male lactation, detailed medical testing is needed. The diagnosis may involve checking hormone levels and taking images of the brain. Then, the right management may be chosen.

Diagnosis Process

A healthcare provider may do the following to diagnose male lactation.

Hormone level tests

A blood test can reveal hormone levels such as prolactin and thyroid. It helps find any hormone problems that could cause lactation.

Imaging tests

Tests like CT scans or MRIs can look at the pituitary gland and its surrounding structures. They can detect any issues like benign tumours. These tests offer important details to find the cause of male lactation.

Management Options

Once the cause is known, suitable management option can be chosen. Here are some options described below.

Addressing underlying medical conditions

Managing ailments like under-functioning thyroid or liver issues may fix hormone levels. This could resolve symptoms of male lactation.

Medication adjustments

If medicines are causing lactation, drugs may need to be adjusted, lowered, or stopped. Always discuss with a healthcare provider before making any changes to your medicines.

Stopping breast stimulation

If lactation is mainly due to nipple stimulation, stopping it might help. This could relieve symptoms and bring hormone function back to normal.

Men Lactating and Gender Identity

Let’s not forget that male lactation has a special impact on transgender men and women. We will discuss induced lactation, chest-feeding, and hormone therapy.

Transgender Men and Lactation

Transgender men may be able to lactate and feed a baby. This depends on factors like hormone therapy and surgeries. At times, lactation has to be induced with hormone changes and breast stimulation.

Induced lactation for chest-feeding

Transgender men or non-binary people who want to chest-feed may have to induce lactation. This typically involves stopping hormone therapy. Then, with the help of a lactation expert, they might develop a unique plan to stimulate milk production.

Transgender Women and Lactation

Transgender women usually cannot produce enough prolactin to lactate. In some cases, hormone therapy and nipple stimulation may help induce lactation. But not all may experience this.

Hormone therapy and breast development

Transgender women often get hormone therapy to develop female traits like breasts. Whether they can produce milk would depend on breast growth and their personal hormone balance.

Induced lactation for breastfeeding

For transgender women, lactation may be induced similarly as it is in transgender men. They might adjust hormone therapy, use medicines to increase prolactin, and stimulate the nipple to make milk.

Safety and Concerns

As we delve into male lactation, let’s remember the risks and mental impacts this unusual condition may bring along.

Potential Risks of Male Lactation

While usually harmless, male lactation could signal other health issues. Problems like hormonal imbalances or noncancerous tumours shouldn’t be overlooked as they can have serious long-term effects.

Psychological Impact on Men

This experience can leave men feeling confused, ashamed, or upset. Changes to their body image or perceived gender identity can cause strong emotions. As such, thoughtful mental health support might be helpful.

Consultation and Support

Optimal support can come from healthcare providers, lactation consultants, and mental health experts. They can support you with empathy and knowledge throughout your unique journey.

Conclusion

We’ve shed light on the biology of male lactation. We’ve looked at hormones and lactation processes in both men and women. We’ve seen that men can lactate under certain circumstances. We’ve also discussed how this affects transgender and non-binary individuals.

It’s important to detect the risks and emotional impacts of male lactation. Professional guidance and understanding can be of great help in these cases. Let’s use this knowledge to broaden our views on human biology and be more accepting of everyone’s unique experiences.

Frequently Asked Questions(FAQs)

Is male lactation harmful or dangerous?

Male lactation itself is usually harmless. But don’t ignore it as it may indicate an imbalance in hormones or other health issues that need medical attention.

Can a male produce enough milk to breastfeed a baby?

It’s rare, but there have been cases where men have produced enough milk for a baby. This mainly happens when lactation is induced.

How common is male lactation?

True cases of male lactation are very few. They’re usually tied to hormonal imbalances, health problems, or side effects of medications.

Can a man lactate without being a transgender individual?

Yes, a man may lactate due to hormonal imbalances, health issues, side effects of certain drugs, or intense nipple stimulation.

Are there medications or supplements to help men lactate?

Yes, some drugs might affect hormone balance and lead to lactation in men. But it’s very important to discuss with a healthcare provider before trying any such method to induce lactation.

References:

National Center for Biotechnology Information (NCBI). Pharmacological causes of hyperprolactinemia – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376090

National Center for Biotechnology Information (NCBI). Hyperprolactinemia: An often missed cause of male infertility – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3205532

National Center for Biotechnology Information (NCBI). Hyperprolactinemia and Erectile Dysfunction – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1476085

Centers for Disease Control and Prevention (CDC). Breast Cancer in Men [Internet]. [cited 2024 Mar 18]. Available from: https://www.cdc.gov/cancer/breast/men/index.htm

Centers for Disease Control and Prevention (CDC). Breast Surgery [Internet]. [cited 2024 Mar 18]. Available from: https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/maternal-or-infant-illnesses/breast-surgery.html

National Center for Biotechnology Information (NCBI). Case Report: Induced Lactation in a Transgender Woman – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5779241

National Center for Biotechnology Information (NCBI). Knowledge and practice of induction of lactation in trans women among professionals working in trans health – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7364529

What Foods to Avoid When Taking Furosemide: A Guided Dietary Plan

Key Highlights:

Furosemide is a diuretic (water pill) medication used to manage high blood pressure and oedematous conditions.
It’s important to avoid high-sodium foods, alcohol, potassium-rich foods, caffeine, and high-fat foods while taking this medication.
Certain over-the-counter medications, prescription medications, and dietary supplements may interact with furosemide.
Meal planning, reducing sodium intake, and monitoring fluid intake are essential aspects of managing your diet while on furosemide.
Consult your healthcare provider for personalized advice and guidance on managing your diet and medications while taking furosemide.

Introduction

Furosemide is a medication that is prescribed by healthcare providers for health conditions like high blood pressure and oedema (fluid retention). As a diuretic, furosemide helps your body get rid of excess fluid, which can alleviate swelling and help lower your blood pressure. While a lifesaver for many, you must be cautious about your diet when taking furosemide, as certain foods and beverages can reduce the medication’s effectiveness or lead to adverse effects. In this article, we’ll explore the foods to avoid when taking furosemide, how to maintain a balanced diet while on this medication, potential medication interactions, and essential dietary tips for individuals using furosemide.

Understanding Furosemide

Furosemide is a doctor-prescribed drug. It falls under the class of drugs known as loop diuretics, or water pills. Its main uses are to manage high blood pressure and swelling due to conditions like heart failure, liver disease, and kidney disease. It works by boosting urine production, helping your body remove extra fluid and salt. Thus can lower high blood pressure and ease fluid retention symptoms.

How does furosemide work?

Furosemide acts on the kidneys, precisely on a part called the Loop of Henle. This part of the kidney’s nephron deals with reabsorbing water and salts from the urine into the body. Taking furosemide stops this process, by blocking the Na⁽⁺⁾-Cl^(-⁾-2K⁽⁺⁾ cotransporter leading to increase in the urine output, and removal of extra water and salt from the body. Lowering blood volume and blood pressure and reducing swelling are the results of this effect.

Typical dosage and administration

You can find furosemide in tablet form and liquid form. The dose of furosemide depends on the person and the medical condition to be managed. For managing oedema, adults typically start with 20 to 80 milligrams (mg) per day. It might be a single dose or broken down into two. Your doctor may adjust your dose based on your medical condition.

Possible side effects

Furosemide, like other drugs, can lead to side effects in some people. Common side effects are dizziness, headache, blurred vision, feeling sick, diarrhoea, constipation, and excessive urination. More serious side effects can include severe body water loss, salt imbalances, inflammation of the pancreas, liver problems, and hearing loss or ringing in the ears (tinnitus). If you face any severe side effects while taking furosemide, consult your healthcare provider right away.

Did you know?

The bioavailability of oral furosemide is approximately 51%, and it takes 1 to 2 hours to achieve peak effect. source: NCBI Bookshelf
Furosemide is highly protein-bound in the plasma, with only a small percentage existing in an unbound form. source: NCBI Bookshelf
Adverse effects of furosemide can include ototoxicity, electrolyte imbalances, and hypersensitivity reactions. source: NCBI Bookshelf
Furosemide inhibits tubular reabsorption of sodium and chloride in the kidneys, resulting in increased excretion of water and electrolytes. source: NCBI Bookshelf

Foods to Avoid While Taking Furosemide

1. High-sodium foods

When you’re on furosemide, eating foods high in salt can reduce the drug’s effects. It can lead your body to hold onto more water. This can make fluid retention and high blood pressure worse. So, reducing salt intake is a must to let furosemide control your high blood pressure and relieve swelling. Be careful with the following kinds of foods.

2. Processed foods

Common processed foods, like soups in a can, chips, and meals you can store in a freezer, have excessive salt in them. Always check the label on food packets and choose options with less salt if you can.

Canned soups

Soups that come in cans often have salt added as a preservative. Try making soups at home or go for soups with less salt instead.

Salted snacks

Snacks like salted nuts, pretzels, and crisps contain lots of salt. Switch to non-salted ones or other healthy snacks, like fresh fruits and vegetables.

3. Cheese

Cheese can have a lot of salt, especially processed types, and hard cheeses. If you can, opt for cheeses with less salt.

4. Deli meats

Deli meats like cold cuts and sausages are typically high in salt. Go for fresh meats, poultry, or fish instead.

5. Fast food

Fast food meals are famous for their high salt content. Think about making meals at home with ingredients that have less salt. Use herbs and spices to add flavor without adding salt.

6. Alcohol and caffeine

Drinking moderate to high amounts of alcohol can interfere with the ability of furosemide to lower your blood pressure. It can even make it less effective. Alcohol can also make some side effects of furosemide worse, like dizziness. It’s best either to keep your alcohol intake low or to avoid it completely while taking furosemide.

Another beverage that must be monitored or avoided altogether is caffeine as it naturally has a diuretic action, if consumed a lot while on furosemide can increase side effects of furosemide like electrolytes imbalance and excessive loss of fluids.

7. Foods rich in potassium

Taking furosemide can cause a drop in potassium levels in your body (hypokalaemia). This drop happens because of increased removal of potassium in the urine. Though foods high in potassium are often good for health, eating an excess of these foods while on furosemide can lead to issues with potassium levels. Keep a watch on how much of the following high-potassium foods you consume.

Bananas

Bananas are famed for their high potassium content. While on furosemide, have them but just in moderation.

Leafy green vegetables

Leafy greens like spinach and kale also have a lot of potassium. Limit the amount you eat of these vegetables and let your healthcare provider keep a check on your potassium levels.

Dried fruits

Dried fruits such as raisins, prunes, and apricots are rich in potassium. Stick to recommended serving sizes and balance your diet with other low-potassium options.

Oranges

Oranges and orange juice are high in potassium. Have them in balance and ask your doctor about how much is okay to consume.

Salmon

Salmon and other fatty fish contain potassium. But, they also offer numerous health benefits, such as omega-3 fatty acids. Even so, eat salmon in balance and have a discussion about how much is right for you with your healthcare provider.

White beans

Beans, including white ones, are rich in potassium. It’s ideal to eat them in balance.

8. High-fat foods

Furosemide works best when your body has the right balance of fluids. Eating huge amounts of high-fat foods can lead to weight gain and fluid retention, making it harder for furosemide to work properly. To ensure the drug works well, reduce the following high-fat foods that are mentioned below.

9. Fried food

Fried foods like French fries, fried chicken, and doughnuts often have too much fat. They can lead to weight gain and fluid retention. Choose options that are grilled, baked, or broiled for healthier alternatives.

Fatty cuts of meat

Choose leaner cuts of meat, such as skinless chicken breast or trimmed pork tenderloin, to reduce fat intake.

10. High-fat dairy products

Replace high-fat dairy products like full milk, full-fat cheese, and butter with options that have less fat like skim milk, low-fat cheese, and olive oil.

Butter

Switch butter with healthier fats like olive oil, avocado, or nut butter.

Sweets and desserts

Reduce sweets and desserts like pastries, cookies, and ice cream that are high in fat. When possible, choose healthier dessert options, such as fruit or yogurt.

Recommended Foods for a Balanced Diet

Just like it’s key to dodge some foods when taking furosemide, it’s equally vital to eat a balanced diet to maintain your health. You may include the following food types in your daily meal plan.:

1. Fruits and vegetables

Add a mix of colourful fruits and vegetables in your diet. They offer key vitamins, minerals, and fiber and are low in salt and fat.

2. Whole grains

Choose whole grain options over refined grains, such as brown rice, whole wheat pasta, and whole grain bread. They offer more nutrients and fiber for better digestion and heart health.

3. Lean proteins

Include lean protein sources, such as skinless poultry, fish, beans, and legumes, in your diet. These provide key amino acids that promote muscle growth and cellular repair without adding fat.

4. Low-fat dairy products

Choose low-fat dairy options, like skim milk, low-fat yogurt, or less-fat cheeses, to get calcium, vitamin D, and protein without the added fat.

5. Healthy fats

Include healthy fats, such as avocados, nuts, seeds, and olive oil, in your diet. These fats offer key nutrients and support heart health.

6. Plenty of fluids

Stay well-hydrated by drinking water, herbal tea, and other drinks with low calories and low salt. Proper hydration is vital when taking furosemide, as it helps maintain a healthy fluid balance in your body.

Also Read: Foods to Avoid While Taking Metoprolol Tartrate: A Scientifically Backed Guide

Interactions with Other Medications

While on furosemide, you must know about possible interactions with other drugs. These can lower the drug’s effectiveness or raise the risk of side effects. Consult your healthcare provider about all drugs, vitamins, and supplements you’re taking to reduce the risk of unwanted interactions.

Over-the-counter medications

Some drugs you can get without a prescription, like nonsteroidal anti-inflammatory drugs (NSAIDs) and digestive aids containing sodium, can disrupt how well furosemide works or cause harmful effects. Consult your healthcare provider before using any such medication with furosemide.

Prescription medications

Different prescription drugs can interact with furosemide, such as some antibiotics, high blood pressure drugs, and water pills. Let your healthcare provider know about all prescription drugs you’re on to ensure proper handling of drug interactions.

Dietary supplements and herbs

Some dietary supplements and herbs may also interact with furosemide, affecting how well it works or causing harmful effects. Consult your healthcare provider before taking any dietary supplements or herbs while on furosemide.

Also Read: Foods to Avoid When Taking Bisoprolol: A Research-Based Guide to Your Diet

Dietary Tips for Individuals Taking Furosemide

Following a few key dietary tips may help maximize the effectiveness of furosemide and keep overall health while minimizing the risk of harmful effects.

1. Meal planning

Create a meal plan that’s low in salt, foods rich in potassium, and high-fat foods. This will help meet your nutritional needs without negating the effects of furosemide.

2. Reducing sodium intake

Reduce foods with a lot of salt and use herbs and spices instead of salt to season your food. Read food labels and pick options with less salt when you can.

3. Eating potassium-rich foods in moderation

Though furosemide can cause low potassium levels, it’s key to eat foods rich in potassium with care to avoid issues from high potassium levels.

4. Monitoring fluid intake

Keep an eye on how much fluid you drink and drink plenty of water during the day. Stay hydrated and maintain a healthy fluid balance in your body. Ask your healthcare provider for personalized advice on the best amount of fluid to take.

5. Educating oneself about food labels

Get to know how to read food labels and pinpoint the salt, potassium, and fat content of foods. Doing this helps you make healthier choices and avoid food interactions with furosemide.

Conclusion

Understanding dietary considerations and potential interactions while taking furosemide is essential for managing high blood pressure and oedema safely and effectively. By avoiding high-sodium foods, alcohol, caffeine, potassium-rich foods, and high-fat foods, and ensuring a balanced diet, you may optimize the impact of furosemide and avoid potential complications or adverse reactions. Additionally, being aware of possible medication interactions and maintaining proper fluid balance will allow for a smooth and successful course of management. Always consult your healthcare provider for personalised advice and guidance on managing your diet and medications while taking furosemide.

Also Read: Foods to Avoid When Taking Carvedilol: A Comprehensive Guide for Safe Medication Use

Frequently Asked Questions (FAQs)

Can I eat bananas while taking furosemide?

While furosemide can cause hypokalaemia (low potassium levels), it’s essential to consume potassium-rich foods like bananas in moderation. This helps maintain a healthy balance of potassium in your body without risking complications from excessively high potassium levels.

What are the specific foods I should avoid when taking furosemide?

While taking furosemide, avoid high-sodium foods, alcohol, potassium-rich foods, caffeine, and high-fat foods. Focus on maintaining a balanced diet low in sodium and high in nutrient-rich foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

How long does it take for furosemide to reduce swelling?

The time it takes for furosemide to reduce swelling can vary depending on the cause of the oedema and the individual’s response to the medication. It’s essential to follow your healthcare provider’s instructions for dosing and monitoring closely to achieve the best results.

Can I drink alcohol while taking furosemide?

Drinking alcohol while taking furosemide can interfere with the medication’s blood pressure-lowering effects and worsen some side effects, such as dizziness. It’s best to limit your alcohol intake or avoid it altogether while taking furosemide to ensure optimal effectiveness.

Are there any alternatives to furosemide?

There are other diuretics available to manage high blood pressure and oedema, such as thiazides, potassium-sparing diuretics, etc. Your healthcare provider can determine which medication is most appropriate for your needs and discuss alternative management options if furosemide is not suitable.

Do I need to follow a specific diet if I am taking furosemide?

While taking furosemide, it’s essential to maintain a balanced diet low in sodium, high-potassium foods, high-fat foods, caffeine, and alcohol. Prioritize nutrient-rich foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Monitor your fluid intake and consult your healthcare provider for personalized advice on dietary recommendations.

How can I manage my potassium levels when taking furosemide?

To maintain healthy potassium levels while taking furosemide, consume potassium-rich foods in moderation and follow a balanced diet low in sodium, high-potassium foods, high-fat foods, caffeine, and alcohol. Your healthcare provider will monitor your potassium levels and provide personalized recommendations for managing your potassium intake while taking furosemide.

References:

National Center for Biotechnology Information (NCBI). Furosemide [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499921/#article-22006

National Center for Biotechnology Information (NCBI). Drug Reaction with Eosinophilia and Systemic Symptoms (DRESS) Syndrome Secondary to Furosemide: Case Report and Review of Literature – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5819310

National Center for Biotechnology Information (NCBI). Furosemide [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499921

National Center for Biotechnology Information (NCBI). Diuretics [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK548808

National Center for Biotechnology Information (NCBI). Ototoxic effects and mechanisms of loop diuretics – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6002634

National Center for Biotechnology Information (NCBI). Drug-Related Orthostatic Hypotension: Beyond Anti-Hypertensive Medications – PMC [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7524811

PubMed. Short-term diuretic withdrawal in stable outpatients with mild heart failure and no fluid retention receiving optimal therapy: a double-blind, multicentre, randomized trial [Internet]. [cited 2024 Mar 18]. Available from: https://pubmed.ncbi.nlm.nih.gov/31424503

Sun Baths: Unveiling the Science-Backed Benefits and Risks

Key Highlights:

Sunbathing is proposed to promote Vitamin D production, boost mood, and improve sleep.
Excessive sun exposure has its risks, including sunburn, premature aging, and eye damage.
Certain skin types and locations on earth may require different sunbathing durations for optimal benefits.
Proper sunscreen application, protective clothing, and hydration are crucial for safe sunbathing.
Alternatives to sunbathing include vitamin D supplements, light therapy, and self-tanners.

Introduction

Sunbathing, a practice where people sit or lie under the sun, has held a captivating allure for generations. Although it is at times done with the intent to tan the skin, the purpose of sun bathing goes beyond mere aesthetics; there is a plethora of potential benefits and risks tied to spending time basking in sunlight. In this article, we will delve into the science behind sunbathing, exploring both its rewards and potential hazards, providing tips for safe sunbathing practices, and discussing alternative options for those who need to limit their time in the sun.

Did you know?

Sunbathing can increase vitamin D levels in the body, which is essential for bone health. [source: ncbi.nlm.nih.gov]
Regular sun exposure can help improve mood and reduce symptoms of depression. [source: nih.gov]
Sunbathing can help lower blood pressure and reduce the risk of heart disease. [source: ncbi.nlm.nih.gov]
Sunbathing can improve sleep quality and regulate the body’s internal clock. [source: nih.gov]
Sun exposure can help boost the immune system and reduce the risk of autoimmune diseases. [source: ncbi.nlm.nih.gov]
Sunbathing can increase the production of endorphins, which can improve overall well-being and reduce pain. [source: ncbi.nlm.nih.gov]

Understanding Sunbathing

In the next section we will be trying to understand what sunbathing entails.

Definition of Sunbathing

Sunbathing is when you let sunlight touch your skin. It’s often done to get a tan or feel warm. It also applies to leisure time spent outside under the sun, maybe for health benefits or just for the sake of relaxing.

Historical Context and Prevalence

People have long valued the sun’s beneficial power. Ancient Greeks and Romans hailed the sun god Apollo for health. Over time, using sunbathing as a remedy became widespread. Doctors in the 19th and early 20th century recommended it for several illnesses like skin issues and tuberculosis.

Though its popularity wavered a bit in the last century, recent scientific findings on sunbathing benefits sparked renewed interest.

The Science Behind Sunbathing

Sunlight has many light waves. The crucial ones for our health are ultraviolet (UV) rays, especially A and B types. These UV rays are behind all the sunbathing effects on us. Our bodies use these rays in different ways, notably vitamin D production and potentially boosting mood through serotonin release.

Benefits of Sunbathing

From getting more vitamin D to improved mental health, sunbathing has some potential benefits which are described below.

1. Vitamin D Production

Vitamin D is key to our wellbeing and thanks to sunbathing, our bodies get to produce more of it.

The role of Vitamin D in the body

Vitamin D supports many body functions from bone strength, immune system control, to muscle health. It helps our bodies absorb calcium, which in turn builds strong bones and keeps muscles functioning.

Sunlight and Vitamin D synthesis

On skin contact, UVB sunlight rays spark cholesterol conversion into vitamin D. Factors like skin type, place, and season affect how much vitamin D is produced. Yet, a few minutes under the sun every day is said to help keep vitamin D levels healthy.

2. Mood Enhancement and Mental Health

Sunlight is said to bring a positive change in our mind state and uplifts our mood.

Sunlight and Serotonin Release

Sunlight exposure is said to increase serotonin, that’s a neurotransmitter that makes us feel good. More sunlight means more serotonin, resulting in improve mood. That’s why bright sunny days often make us happier.

Alleviating seasonal affective disorder (SAD) and depression

Sunlight helps manage our circadian rhythm and melatonin (sleep hormone) output, both are mood influencers. Regular sunlight has been proposed to ease SAD and other types of depression by increasing serotonin, stabilizing circadian rhythm, and improving sleep quality.

3. Other Health Benefits

The proposed benefits of sunbathing don’t end at vitamin D and mood upliftment, it may also help in the following.

Improved sleep via melatonin regulation

Being under the sun helps control natural melatonin production in our bodies. This hormone handles sleep-wake cycles and time spent under the sun is said to power its night-time release, leading to better sleep quality and duration.

Strengthening the immune system

Vitamin D produced via sun exposure is said to aid our immune system by altering inflammatory responses and fortifying immune function. This helps guard against autoimmune diseases and infections.

Potential protective effects against certain cancers

Heavy sunbathing increases skin cancer risks while balanced sunbathing links to lower risks for cancers like those of breast, colon, and prostate. These links are owing to the healthy vitamin D production through sun bathing, pointing to probable cancer protection. However, we need more research to corroborate this.

Risks Associated with Sunbathing

Yes, sunbathing comes with a kind side, but don’t overlook the risks linked to too much sun exposure. By knowing these risks, you may improve your sun protection approaches.

1. Sunburn and Skin Damage

Too much sunbaring can cause short and long-term skin harm. Like painful sunburns and chances of skin cancer.

Working of UV radiation

Both UVA and UVB rays can hit our skin. UVA enters deeper causing indirect DNA damage and fastens skin aging. Meanwhile, UVB interacts with DNA directly, leading to sunburns and increases skin cancer risk.

Sunburn now and later effects

Sunburns right away cause redness, pain, and puffiness. Over a lifetime, repeat sunburns can lead to skin aging. Regular sunburns also accumulate DNA damage which in time increases skin cancer risk, even its dangerous forms like melanoma.

2. Early Aging and Skin Health

Long-term sun exposure can cause early aging and unwanted skin changes.

Sunlight hurting skin elasticity

UV radiation breaks up collagen fibers in the skin. It weakens skin structure causing sagging, uneven texture, and thin lines.

UV linked skin colour problems

Longtime sun bathing can also give birth to different kinds of discolouration like age spots, uneven skin shades, and melasma. These worries can hit both skin appearance and health.

3. Eye Damage From Too Much Sun

Too much sun with no protection can damage our eyes. It increases the chances of cataracts and other vision problems.

Cataracts and photokeratitis

Long sun exposure can fuel the rise of cataracts, a cloudy cover on the eye lens that disrupts vision . Plus, UV rays can inflame the cornea, called photokeratitis, which can hurt and blur vision for a while.

Sunbathing Tips and Precautions

Sure, sunbathing could be risky, but the key to unlocking the proposed benefits while dodging the bad is in responsible sunbathing. Stick to these tips and steps to indulge in sunbathing without risking your health.

1. Pinpointing Skin Type and Sun Tolerance

We all show different skin types and sun limits. Things like genes, your location on earth, and your habits are key here. Decode your skin type and notice how your skin reacts to sunlight to find your balance.

Right sun exposure time based on skin type and place

Duration of sunbathing depends on your skin type and place. As a rule, if you’re fair skinned, lesser sun exposure is good. With darker skin, you need more sun to get enough vitamin D in. Be aware of your setting, as extreme conditions or high locations also affect your sun limit.

Best sunbathing times

You can make the most vitamin D and keep sun risks low by sunbathing around midday. The sun’s UVB rays are most intense then. So, between 10 AM and 4 PM is a good period.

2. Why Use Sunscreen?

Put on sunscreen with at least SPF 30 protection. This helps avoid sunburn and keep skin cancer risks down. Pick a formula that protects from UVA and UVB rays both.

Figuring out SPF and broad-spectrum protection

SPF rates the sunscreen’s power to fight off UVB rays. Broad-spectrum protection means guarding against UVA and UVB rays both, giving an all-round shield from sun harm.

How to apply sunscreen right?

Lay on sunscreen generously, evenly, and 15-30 minutes before sunbathing. Don’t forget oft-missed spots like ears, neck, and foot tops. Keep refreshing sunscreen every two hours and more when swimming or sweating.

Using sunscreen plus protective wear

Along with sunscreen, wear hats, sunglasses, and light, long-sleeved clothes to keep harmful UV rays out.

3. Drink Up and Take Care Under the Sun

Drinking water is vital during sun exposure as the sun and heat can dehydrate you. Make sure you drink plenty of water and rest in the shade to avoid heatstroke.

Alternatives to Sunbathing

If sunbathing’s not for you due to personal choice or health reasons, there are other paths to sunlight benefits.

Vitamin D supplements

Taking vitamin D supplements may help make sure you get enough of this key nutrient, even with no regular sun time. Speak with your healthcare provider about finding the right dosage and form of vitamin D supplement for your needs.

Light Therapy for Mood Lift

Those dealing with mood issues or seasonal sadness may find help with light therapy devices. These mimic natural sunlight and manage mood boosting hormones in the body.

Avoid Sunbathing Risks with Self-Tanners

To dodge sunbathing risks, try safe tanning choices like self-tanning lotions or mousses. These give a sun-touched look without risking your skin to harmful UV rays.

Conclusion

Sunbathing swings both ways. It offers potential benefits like increasing vitamin D production, boosting mood and improving sleep but only when done carefully and in control. On the flip side, it poses risks like sunburns, skin damage, cancer risks, and eye problems. But smart steps like decoding your skin type, capping sun time, consistent sunscreen use, and drinking water during sunbathing may help reduce these risks and let you enjoy sunlight safely.

For people where a sunbath is not an option, options like vitamin D supplements, light therapy, or self-tanning products work well. At the end, balancing sun exposure benefits and risks is vital to maximize overall health and wellbeing.

Frequently Asked Questions (FAQs)

Is sunbathing good for you?

Sunbathing may boost your health given it’s done carefully and in control. It boosts vitamin D creation and mood lift. Yet, too much sun exposure can bring on risks such as sunburn and skin damage.

How long can you sunbathe?

Your sunbathing limit should cater to your skin type, place, and the time of year. If your skin’s light, 10-15 minutes daily sun exposure is usually good. Dark skinned persons may need 15-30 minutes.

Can sunbathing harm unborn life?

Extended sunbathing while expecting could possibly cause dehydration and increase body temperature, this could disrupt baby’s growth. Pregnant women should check with their healthcare provider about good sun exposure and vitamin D supplementation.

Is 15 minutes under the sun each day enough for a tan?

The time needed for a suntan varies based on skin type, place, and time of year. For some, a 15-minute daily sunbath maybe enough to build a step-by-step tan, others may need more sun time.

Does sunscreen impact Vitamin D creation?

Sunscreen could reduce the skin’s power to turn sunlight into vitamin D. Still, wear sunscreen after 10-30 minutes of no-cover sunbathing (based on sensitivity). This can stop you from getting a sunburn or skin damage while still letting enough vitamin D production.

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National Center for Biotechnology Information (NCBI). Clinically prescribed sunscreen (sun protection factor 15) does not decrease serum vitamin D concentration sufficiently either to induce changes in parathyroid function or in metabolic markers [Internet]. [cited 2024 Mar 18]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9767286

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How to Remove Wrinkles Under Eyes: Effective Treatments Explained

Key Highlights:

Understand the main causes of under-eye wrinkles, such as UV radiation, smoking, repetitive movements and expressions, and environmental factors.
Explore at-home remedies for under-eye wrinkles, including facial exercises, managing allergies, gentle exfoliation, and moisturizing with eye creams containing beneficial ingredients.
Discover cosmetic procedures that may reduce under-eye wrinkles, including chemical peels, fillers, microdermabrasion, lasers, microneedling, and Botox.
Learn about lifestyle changes and tips for maintaining healthy skin and avoiding under-eye wrinkles.
Identify when a visit to a dermatologist might be necessary for addressing chronic or severe skin concerns.

Introduction

The thin skin under our eyes tends to age first. It shows fine lines and wrinkles as we age. These signs of a full life are normal. Yet, many want to reduce them or stop them from forming. In this article, we’ll delve into the subject of under-eye wrinkle management options. We’ll also discuss the causes, at-home remedies, procedures, lifestyle changes, and tips to avoid them. Lastly, we will answer some frequently asked questions regarding this topic.

Causes of Under-Eye Wrinkles

Many things can cause under-eye wrinkles. Some are a part of nature, like aging. Others result from our habits and choices. Below we have described the various causes of under-eye wrinkles.

1. UV Radiation

The Role of Sunscreen

UV rays from the sun and tanning beds are the top causes of under-eye wrinkles. These rays break down collagen and elastin in the skin. These proteins give structure and firmness to our skin. As UV rays break them down, the skin can sag and wrinkle. Use sunscreen of at least SPF 30 every day. Even when it’s cloudy.

Importance of Wearing a Hat

A wide-brimmed hat and sunglasses may protect your eyes. They can also shield the sensitive skin around them from the sun. By reducing squinting, you may avoid collagen and elastin loss. This delays wrinkles.

2. Smoking

Its Effects on Skin Health

Smoking harms our skin. It increases the level of oxidative stress on cells. Oxidative stress can harm cells and weaken the skin’s collagen and elastin. It also shrinks blood vessels in the face. This means fewer nutrients and oxygen for the skin.

Strategies to Minimize Harm

Quitting smoking is the best thing you can do for your skin. If you can’t quit now, take steps to lower the harm of smoking. Try a skincare routine geared to smokers. Look for serums with antioxidants and products that stimulate collagen production.

3. Repetitive Movements and Expressions

Role of Facial Yoga and Exercises

Facial movements like smiling and squinting form wrinkles over time. The skin creases with muscle contractions. To lessen dynamic wrinkles (from facial movements), try facial yoga and exercises. They tone the muscles of the face. This may smooth out lines and stop new ones from forming.

4. Environmental Factors

Air Pollution

Air pollution exposes our skin to toxins and irritants. This may lead to premature aging and wrinkles under the eyes. To protect your skin, clean your face well at night. Consider skincare products with antioxidants to fight off free radical damage.

Dry and Cold Weather

Dry and cold weather can deplete skin from its natural moisture. This leaves it prone to lines and wrinkles. To fight back, add hydration to your skincare routine during colder months. Also, invest in a good indoor humidifier.

At-Home Remedies for Under-Eye Wrinkles

Many at-home remedies may help fade under-eye wrinkles. Results may be less pronounced than professional therapies. Still, adding these to your daily routine may boost skin health and texture.

Facial Exercises to Tighten Skin

Facial exercises, or “face yoga,” help tone facial muscles. This may improve skin bounce and smooth wrinkles. With time, regular face yoga might help the skin around your eyes.

1. Managing Allergies

Identifying Triggers

Allergies can cause swelling and puffiness around the eyes. This can form wrinkles. Get an allergy test to detect to the root cause.

Appropriate Medications

Once you know your triggers, over-the-counter or doctor-prescribed medicines may reduce symptoms. Reduction in swelling and inflammation may improve the look of the skin around your eyes.

2. Gently Exfoliating

Tips for Safe and Effective Exfoliation

Regular exfoliation takes off dead skin cells. This brings out new ones and improves skin texture. Exfoliate gently to avoid skin irritation.

3. Moisturizing with an Eye Cream

Key Ingredients to Look for in Eye Creams

Choose an eye cream with ingredients beneficial to the skin.

1. Vitamin C

Vitamin C brightens skin, stimulates collagen production, and fights oxidative stress.

2. Retinoids

Retinoids come from vitamin A. They trigger collagen production and lessen lines and wrinkles.

3. Coenzyme Q10

This powerful antioxidant helps defend the skin from stress and boosts cell health.

4. Peptides

These amino acids increase collagen production. This improves skin firmness and lessens lines and wrinkles.

5. Probiotics

When put on the skin, probiotics can toughen the barrier. They increase moisture levels and better overall skin health.

6. Hyaluronic Acid

Hyaluronic acid is a high-octane humectant. It can trap up to 1,000 times its weight in water. This deeply hydrates skin.

Always remember to run it by your dermatologist before incorporating any of the above in your skin routine.

4. DIY Remedies

Aloe Vera Gel

Aloe vera gel may increase face collagen production. It may also improve skin bounce. Rub a small amount on the skin under your eyes. Massage it in until soaked up.

Caffeine

Caffeine is said to tighten blood vessels. It’s a top ingredient to lessen dark circles and puffiness under the eyes. You may use caffeinated eye creams or mix used coffee grounds with an oil. Then carefully massage the blend onto the under-eye area.

Green Tea Bags

Green tea carries antioxidants and polyphenols. These may bring down swelling and may help maintain skin bounce. To use green tea bags for wrinkles under the eyes, steep two bags in hot water. Let them cool and then put them over your closed eyes. Leave them on for around 20 minutes.

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Cosmetic Procedures to Reduce Under-Eye Wrinkles

For those who want big results, there are cosmetic procedures. These may help reduce under-eye wrinkles. Of course, always make sure a skilled professional carries out these procedures.

1. Chemical Peels

A special solution is applied to the skin. This makes the skin peel off, revealing fresher, younger skin. This remedy may lessen fine lines around the eyes.

Types of Peels

Chemical peels have mild to strong versions. Mild ones touch just the top layer of skin. Stronger ones dig deeper, yielding bigger results. A dermatologist can tell you decide which type is right for you.

Expected Results

Results differ based on peel type and strength. Other factors that impact results include skin type and condition. Most users see better skin tone, and texture, as well as fewer fine lines.

2. Fillers

Fillers, also called dermal or soft tissue fillers, are said to refresh the fullness and volume of the face. They are proposed to help the under-eye area by injecting hyaluronic acid or collagen into the skin to plump and iron out wrinkles.

Common Filler Types

They include hyaluronic acid-based fillers, calcium hydroxyapatite fillers, and collagen fillers. Your dermatologist can guide you with the choice.

How does it work?

Fillers work by “filling” in wrinkles and hollow spots in the face. The result is smoother, younger-looking skin. Based on the type and spot, results last from a few months up to a few years.

3. Microdermabrasion

Microdermabrasion lightly scrapes off the top layer of skin with a diamond-tip device. It promotes new cell growth and may improve fine lines and wrinkles under the eyes.

4. Lasers

Lasers use light to poke tiny holes in the skin. This forces collagen and elastin production, leading to firmer, smoother skin with less under-eye wrinkles.

Types of Lasers

There are many laser therapies for under-eye wrinkles. You’ve got ablative lasers that remove the top layer of skin and non-ablative ones that heat the lower layers to stimulate collagen. Each type has pros and cons. So, talk with a dermatologist to pick the right one.

Expected Results

Laser therapy for under-eye wrinkles often need more than one session. Final results can take some months to show. But, many see big changes in skin tone and texture, as well as fewer fine lines and wrinkles.

5. Microneedling

Microneedling is a minor invasive procedure. It uses tiny needles to lightly injure the skin. This method sparks collagen production and new cells. It helps reduce fine lines and wrinkles under the eyes.

Benefits and Risks

Microneedling has many benefits, but it also carries risks. Benefits include better skin texture and tone, firmness, and fewer lines and wrinkles. Risks include infection, scarring, or changes in skin colour. It’s key to discuss risks with your skin doctor before your procedure.

Post-procedure Care

Microneedling requires aftercare. Always follow your dermatologist’s advice. Keep the area on which microneedling is done clean and avoid direct sunlight for best results.

6. Botox

Botox injections can relax muscles under the eyes. This smooths out wrinkles and gives a more youthful look.

How does it work?

Botox works by briefly blocking signals that make muscles contract. This lets the skin on top of it relax and smooth out. It’s often used for dynamic wrinkles, formed by repeated muscle movements.

Expected Results and Duration

Most people see a large drop in under-eye wrinkles within 3 to 7 days of therapy. The effects normally last 3 to 4 months. However, final results change based on factors like wrinkle severity, type of skin, and lifestyle.

However, its ideal to first consult with a healthcare professional before resorting to these therapies. Also, remember to get any such procedure done by a trained professional only.

Lifestyle Changes for Reducing the Risk of Wrinkles

Not just at-home remedies and cosmetic procedures, your daily habits may also keep wrinkles away.

Balanced Diet

Key Nutrients for Skin Health

A balanced, nutrient-filled diet is key for healthy, glowing skin. You should incorporate the following.

Vitamin C – Found in citrus fruits, strawberries, and bell peppers. It helps with collagen production and fights free radicals.
Vitamin A – Foods rich in vitamin A, like carrots and leafy greens. These aid in cell turnover and slow down aging signs.
Vitamin E – Nuts, seeds, and vegetable oils are full of vitamin E. It’s an antioxidant that combats stress on cells.

Hydrating Foods

Good hydration is needed for healthy skin. You can also eat hydrating foods to help your skin retain moisture. Cucumbers, watermelon, and celery are a few such foods. Add them to your diet for ideal skin health.

Exercise

Benefits of Physical Activity for Skin

Regular activity improves your skin’s overall health and appearance. Exercise promotes good blood flow and oxygen delivery. It helps get rid of harmful substances.

Recommended Exercises

Any type of physical activity is good for your skin. But some exercises may be more helpful. Yoga, for example, improves blood flow and relaxes you. Both of these are proposed to promote healthy, young-looking skin.

Tips to Reduce the Risk of Under-Eye Wrinkles

Apart from therapy and lifestyle changes, some basic tips may help you keep under-eye skin young-looking.

1. Wearing Sunscreen

As mentioned above to protect skin under your eyes from UV rays, sunscreen is very necessary. Always put on broad-spectrum SPF 30 sunscreen. Even when it’s cloudy.

2. Avoiding Excessive Rubbing or Pulling on the Eye Area

Too much rubbing on the eye area can cause fine lines and wrinkles. Gently apply makeup or skincare products to this area. Avoid unnecessary tugging.

3. Getting Adequate Sleep

Sleep deprivation may make wrinkles, dark circles, and puffiness worse. Try for at least seven to eight hours of restful sleep each night. Make sure your sleeping space is comfortable and good for restful sleep.

4. Staying Hydrated

Drinking enough water helps keep your skin looking and feeling at its best. Target eight glasses of water each day. You could also add hydrating foods to your diet for added moisture and nutrition.

When to See a Dermatologist?

Sometimes, you may need to speak to a dermatologist to tackle under-eye wrinkles.

Chronic or Severe Skin Conditions

If you have a chronic or severe skin problem (like eczema, rosacea, or psoriasis) that affects the skin under your eyes, see a skin doctor. The doctor can make a management plan just for you.

Lack of Improvement with At-Home Remedies

If at-home remedies and lifestyle changes don’t help, consider seeing a skin doctor. They can review your skin concerns and advise the best option. This may include cosmetic procedures.

Conclusion

Under-eye wrinkles are a normal part of aging. Yet, many ways exist to reduce them or stop them from forming. By understanding the causes and trying at-home remedies, skin-care procedures, and lifestyle changes, you may keep your skin healthy and young-looking. If you have long-term or serious skin problems, see a dermatologist for expert advice.

Frequently Asked Questions (FAQs)

Can wrinkles under the eyes be completely eliminated?

While it may not be possible to fully remove under-eye wrinkles, many therapies, and lifestyle changes may lessen their look and stop them from getting worse.

Are there any natural remedies for under-eye wrinkles?

Several natural remedies, like aloe vera gel, caffeine, and green tea bags, might help improve the look of under-eye wrinkles. But, use these consistently as part of your skincare routine and healthy lifestyle.

How do I avoid creases from forming under my eyes?

To avoid creases under your eyes, make sure you protect your skin from sun damage. Keep a balanced diet and stay hydrated. Do regular exercise and stick to a gentle yet effective skincare routine.

What can I do to tighten the skin under my eyes?

You can try to face yoga to tone your facial muscles. Also, consider various at-home remedies, and procedures. These methods may help improve skin bounce and firmness in the under-eye area.

References:

American Academy of Dermatology. How to select anti-aging skin care products [Internet]. [cited 2024 Jan 10]. Available from: https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/selecting-anti-aging-products

American Academy of Dermatology. Botulinum toxin therapy: Overview [Internet]. [cited 2024 Jan 10]. Available from: https://www.aad.org/public/cosmetic/wrinkles/botulinum-toxin-overview

National Center for Biotechnology Information (NCBI). The effect of dietary and/or cosmetic argan oil on postmenopausal skin elasticity [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25673976

American Academy of Dermatology. Fillers: Preparation [Internet]. [cited 2024 Jan 10]. Available from: https://www.aad.org/public/cosmetic/wrinkles/fillers-preparation

National Center for Biotechnology Information (NCBI). Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699641

National Center for Biotechnology Information (NCBI). Antioxidants in dermatology * [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576

American Academy of Dermatology. Skin care in your 40s and 50s [Internet]. [cited 2024 Jan 10]. Available from: https://www.aad.org/public/everyday-care/skin-care-basics/care/skin-care-in-your-40s-and-50s

National Center for Biotechnology Information (NCBI). Dual Effects of Alpha-Hydroxy Acids on the Skin [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017965

American Academy of Dermatology. Wrinkle remedies [Internet]. [cited 2024 Jan 10]. Available from: https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/wrinkle-remedies#

National Center for Biotechnology Information (NCBI). Oxidative stress in aging human skin [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25906193

National Center for Biotechnology Information (NCBI). Anti-Wrinkle Benefits of Peptides Complex Stimulating Skin Basement Membrane Proteins Expression [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6981886

National Center for Biotechnology Information (NCBI). Discovering the link between nutrition and skin aging [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891

PubMed. In vitro antioxidant activity and in vivo efficacy of topical formulations containing vitamin C and its derivatives studied by non-invasive methods [Internet]. [cited 2024 Jan 10]. Available from: http://pubmed.ncbi.nlm.nih.gov/19159387

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ScienceDirect. The effect of probiotics on immune regulation, acne, and photoaging [Internet]. [cited 2024 Jan 10]. Available from: https://www.sciencedirect.com/science/article/pii/S2352647515000155

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Wakame Benefits: Revealing the Research-Based Health Advantages

Key Highlights:

Wakame is low in calories and rich in nutrients that are proposed to support thyroid function.
It offers potential heart health benefits, like reducing cholesterol levels and blood pressure.
This seaweed may aid weight loss, lower blood sugar and insulin resistance.
Additionally, it has a high iodine content and antioxidant properties.
However, consuming too much wakame can create side effects, mainly related to excess iodine.

Introduction

Wakame is a healthy seaweed often found in Asian cuisines. Wakame is ripe with lots of vital vitamins and minerals and is said to have several health benefits.

In this article, we will discuss about how wakame may help your thyroid, heart, and even aid in diabetes control and weight loss. We’ll also discuss about some facts you should know before adding this super seaweed to your meal plans.

Did you know?

Wakame seaweed is a good source of iodine, with 1 gram containing 65-80 micrograms. source: fdc.nal.usda.gov
Wakame contains fucoxanthin, a compound that has been shown to have anti-obesity effects. source: fdc.nal.usda.gov
Wakame contains high levels of vitamins A, C, and E, which are important for maintaining healthy skin. source: fdc.nal.usda.gov
Consuming wakame can contribute to a healthy heart due to its high levels of omega-3 fatty acids. source: fdc.nal.usda.gov
Wakame is a good source of antioxidants, which can help protect the body against oxidative stress. source: fdc.nal.usda.gov

Wakame Nutrition Facts

Wakame is full of vital nutrients and vitamins. All this nutritional goodness comes with just a tiny amount of calories.

Low in Calories

Wakame has only five calories in two tablespoons (10 grams) of its raw form.

Rich in Nutrients

Wakame houses key nutrients like iodine, manganese, folate, magnesium, and calcium.

The nutritional content of wakame is listed below.

Nutrient	% RDI per 10g of raw Wakame
Calories	5
Iodine	280%
Manganese	7%
Folate	5%
Sodium	4%
Magnesium	3%
Calcium	2%

Potential Health Benefits of Wakame Seaweed

The potential health benefits of wakame are as follows.

1. Supports Proper Thyroid Function

Wakame is rich in iodine, which is vital for healthy thyroid function. This gland plays key roles in growth, energy, reproduction, and cell repair. Wakame is said to aid the normal functioning of the thyroid glands.

2. Reduces Blood Pressure and Heart Disease Risk

Wakame may help lower blood pressure and cholesterol thus aiding heart health but studies in animals and humans have shown that they lower blood pressure better than they can lower cholesterol. More research is needed in this regard.

3. Lowers Cholesterol Levels

Wakame is high in fiber and laden with antioxidants. So, it may assist in managing cholesterol levels, paving the way to a healthier heart.

4. Cancer-Fighting Properties

Some studies hint at its ability to halt cancer cell growth. With more research, we may discover more stronger evidence.

5. Improves Blood Sugar and Insulin Resistance

Wakame may control glucose production and insulin resistance, aiding blood sugar control. However, we need more human studies to substantiate these findings.

6. Aids Weight Loss

Wakame could help by trimming body fat and warding off hunger pangs. It’s down to its high fiber content. It’s a low-calorie, nutrient-rich add-on to your weight loss plan.

7. Versatile, Delicious, and Easy to Add to Your Diet

Its softness, mild taste, and how easy it is to add to any meal make it popular. From salads to soups, wakame adds both nutrients and a delightful flavour.

Although studies have shown the potential health benefits of Wakame, further large-scale human studies are needed to confirm these benefits.

Possible Side Effects of Wakame Consumption

Though it brims with potential health benefits, eating too much wakame can lead to possible side effects.

Excess Iodine

While iodine is good for the thyroid, too much of it could spell trouble. Overeating wakame could lead to hyperthyroidism, where your thyroid gland becomes overly active. High levels of iodine can also make existing thyroid problems worse.

Heavy Metal Load

Seaweed like wakame can sometimes contain heavy metals. It may house cadmium, mercury, aluminum, and lead as these accumulate from the ocean waters. While most countries have heavy metals below safe levels, eating seaweeds regularly could let them build up over time.

Conclusion

Wakame seaweed is more than just a tasty addition to your meals; it offers many potential health benefits that research supports, such as thyroid support and heart health improvement. However, eating it in moderation is key to avoiding potential side effects that come with eating too much of it. Include wakame in your diet mindfully, and you may enjoy its taste, versatility, and many health benefits.

Frequently Asked Questions (FAQs)

Is Wakame consumption safe for everyone?

Despite its health benefits, not all of us can take wakame safely. This is because of its high iodine content and potential heavy metal load. If you notice adverse effects or worry about these risks, always consult a healthcare professional before adding wakame to your diet.

Can pregnant or nursing women eat Wakame?

Pregnant or breastfeeding women shouldn’t eat too much wakame. This is due to the risk of taking in too much iodine. Always rely on a healthcare provider for advice on the right levels of iodine and how much wakame you should have during pregnancy and breastfeeding.

How much Wakame should I consume per day?

There’s no set daily amount for wakame. But eating it in moderation can give you key vitamins and minerals without any side effects. The size of a healthy serving can vary based on your individual diet needs and limits, but two tablespoons (10 grams) of raw wakame can give you a good dose of key nutrients.

What are some ways to prepare and consume Wakame?

You can soften dried wakame by soaking it in water for ten minutes. It also helps remove extra salt. Feel free to use it in dishes like soups, salads, or rice bowls. You could also serve it as a tasty side dish with a splash of soy sauce or rice vinegar.

How should I store Wakame?

Store dried wakame seaweed in an airtight container at room temperature. Avoid direct sunlight to keep it fresh and stop it from spoiling. If you have rehydrated wakame, keep it in the fridge in an airtight container. It will last for a few days, but it’s best to eat it quickly for the best taste and quality.

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Cinnamon Water: Unpacking Its Research-Backed Health Benefits

Key Highlights:

Cinnamon water can be made from two main types of cinnamon: Ceylon and Cassia.
It is proposed to offer a wide range of health benefits due to its antioxidant, anti-inflammatory, and antimicrobial properties.
Regular consumption of cinnamon water may help improve heart health, blood sugar levels, and weight management.
It might also help alleviate menstrual cramps and possibly protect against neurodegenerative diseases and certain cancers.
It’s essential to take precautions when consuming cinnamon, as excessive intake could have some side effects.

Introduction

Cinnamon is a well-liked spice for both its taste and proposed health benefits. Today, more than ever, we see people opting for natural remedies like cinnamon water. In this article, we will discuss the many possible health benefits of cinnamon water based on available research.

We will explore the different types of cinnamon that are available, what nutrients it contains and how can we make cinnamon water. Lastly, we will answer some frequently answered questions regarding this topic.

The Components of Cinnamon Water

Below we have discussed the components of cinnamon water.

Types of cinnamon

When it comes to cinnamon, two kinds stand out which are described below.

Ceylon cinnamon

Proudly known as “true” cinnamon, Ceylon is viewed as top-grade. It has a gentle taste and faint smell, making it perfect for cinnamon water.

Cassia cinnamon

Often found on most shelves, Cassia is less costly than Ceylon. It has a strong taste but a high amount of coumarin. Too much coumarin can be harmful.

Nutrients in cinnamon

The nutrients found in cinnamon are as follows.

It comes with antioxidants like polyphenols that guard the body from free radical damage.
Cinnamon has compounds such as cinnamaldehyde with anti-inflammatory properties.
It contains small amounts of vital minerals like calcium, iron, and manganese.

How is cinnamon water made?

Making cinnamon water at home is quite simple. It involves steeping cinnamon sticks or powder in hot water. As it brews, you get a fragrant drink filled with goodness.

Did you know?

Cinnamon water can improve brain function and enhance cognitive abilities such as memory and attention. source: fdc.nal.usda.gov
Drinking cinnamon water may have anti-cancer properties and help prevent the growth and spread of cancer cells. source: fdc.nal.usda.gov
Consuming cinnamon water may aid in weight loss by boosting metabolism and reducing appetite. source: fdc.nal.usda.gov
Cinnamon water contains antioxidants that can help protect against oxidative stress and damage. source: fdc.nal.usda.gov

Potential Health Benefits of Cinnamon Water

The proposed health benefits of cinnamon water are as follows.

1. Antioxidant properties

Cinnamon water is brimming with strong antioxidants which protect against the harm caused by free radicals.

Types of antioxidants in cinnamon

The main antioxidants in cinnamon are polyphenols.

How does antioxidants benefit our health?

Antioxidants are vital for good health. They avoid cell damage, reduce inflammation, and protect from chronic illnesses. More research is needed to confirm these benefits of cinnamon water.

2. Anti-inflammatory effects

Cinnamon water is said to have anti-inflammatory properties.

The impact of inflammation on health

Short-term inflammation is normal and needed. But, long-term inflammation can cause health issues like heart disease and diabetes.

The role of cinnamon water in reducing inflammation

Cinnamon water carries compounds with anti-inflammatory properties. Having it often may reduce inflammation and lessen the risk of related health issues.

3. Improving heart health

Cinnamon water may help control cholesterol and blood pressure, key factors for heart disease.

How does cinnamon water affect cholesterol levels and blood pressure?

Research suggests cinnamon may help reduce “bad” LDL cholesterol and increase “good” HDL cholesterol. It may also improve blood pressure.

The connection between cinnamon and heart diseases

By affecting cholesterol and blood pressure, cinnamon water may lower heart disease risk.

4. Blood sugar reduction

Cinnamon water may help control blood sugar by reducing insulin resistance and slowing sugar uptake.

Cinnamon’s impact on insulin sensitivity

Insulin is key to blood sugar control. In some, insulin doesn’t work well, leading to high blood sugar. Cinnamon may help reduce blood sugar spikes.

How can cinnamon water help with diabetes management?

Cinnamon water may aid in diabetes control. It slows down carbohydrate breakdown and boosts insulin action, aiding blood sugar control.

5. Weight loss Promotion

It may help speed up metabolism and control appetite.

Cinnamon water’s potential effect on metabolism

Cinnamon may aid metabolism, helping the body use glucose. A fast metabolism means effective calorie burning and weight loss.

How does cinnamon water may help with appetite control?

Cinnamon water may keep you feeling full, aid appetite control, and reduce calorie intake.

6. Antimicrobial properties

Cinnamon has strong antimicrobial powers, thanks to cinnamaldehyde. This may help kill harmful pathogens, keeping infections away.

How does cinnamon fight bacteria and fungi?

Cinnamaldehyde fights off harmful pathogens, making cinnamon water helpful for a strong immune system.

The role of cinnamon in reducing the risk of getting infections

Adding cinnamon water to your regular diet may help reduce the risk of getting infections due to its antimicrobial powers.

7. Menstrual cramp and PMS symptom relief

Women may find relief from menstrual pain and PMS using cinnamon water.

How does cinnamon water ease cramps?

The anti-inflammatory power of cinnamon water may help relieve period pain by reducing inflammation.

The potential effect of cinnamon on PMS symptoms

Research hints that cinnamon might aid PMS symptoms like mood swings and bloating by managing hormone levels and increasing blood flow.

Other potential benefits

Aside from the known benefits, cinnamon water may protect against brain diseases, cancer, and viral illnesses.

Neurodegenerative disease protection

Research suggests cinnamon might safeguard brain cells from the harm of Alzheimer’s and Parkinson’s, though more human studies are needed.

Cancer risk reduction

In laboratory tests, cinnamon has shown promise to fight cancer by slowing cancer cell growth and reducing blood supply to tumors. More research in this regard is needed.

Antiviral properties

Early research hints at cinnamon’s potential to fight certain viruses like flu and HIV. Further scientific probing is required.

Adding Cinnamon Water to Your Diet

Below we have discussed some do-it-yourself tips to make your cinnamon water, things to watch out for, and possible side effects.

Tips for making cinnamon water at home

To make cinnamon water, simply add a teaspoon of cinnamon powder or one cinnamon stick to a cup of boiled water. After brewing it, strain the mix and enjoy the drink either warm or cold.

Precautions and possible side effects

Remember to take cinnamon in moderation, as too much can lead to side effects, including liver damage or allergic reactions.

Recommended daily intake

The amount of cinnamon you need to take each day varies based on its type which is discussed below.

Ceylon cinnamon: A maximum of 6 grams per day (around 2 teaspoons)
Cassia cinnamon: No more than 0.1 mg/kg body weight or about 1/2 teaspoon for a 60 kg person.

Conclusion

Cinnamon water is a tasty drink with many proposed benefits which are being researched. Regular consumption may help improve heart health, and blood sugar control, assist with weight loss, and soothe period cramps and PMS symptoms. Do remember though, to take it in moderation and prefer Ceylon cinnamon to limit potential side effects.

Frequently Asked Questions (FAQs)

What are the benefits of drinking cinnamon water?

Gulping down cinnamon water is proposed to bring plenty of health benefits. This includes better heart health, blood sugar control, weight management, relief from period pain, and protection against harmful pathogens.

How much cinnamon should I put in my water?

For cinnamon water, add a teaspoon of cinnamon powder or one cinnamon stick to boiled water.

Can cinnamon reduce belly fat?

While cinnamon doesn’t directly target belly fat, drinking cinnamon water may aid weight loss and drive away unwanted fat.

What does cinnamon do to your body?

Cinnamon brings an array of proposed health benefits. This includes maintaining good heart health, controlling blood sugars, managing weight, easing period woes, and protecting against brain diseases, cancer, and viruses.

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PubMed. Insulin resistance improvement by cinnamon powder in polycystic ovary syndrome: A randomized double-blind placebo controlled clinical trial [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/29250843

PubMed. Efficacy of cinnamon in patients with type II diabetes mellitus: A randomized controlled clinical trial [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/29605574

PubMed. Inhibitory effects of bioaccessible anthocyanins and procyanidins from apple, red grape, cinnamon on α-amylase, α-glucosidase and lipase [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/32326848

PubMed. Cinnamon Shows Antidiabetic Properties that Are Species-Specific: Effects on Enzyme Activity Inhibition and Starch Digestion [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/31372918

National Center for Biotechnology Information (NCBI). Cinnamon as a Complementary Therapeutic Approach for Dysglycemia and Dyslipidemia Control in Type 2 Diabetes Mellitus and Its Molecular Mechanism of Action: A Review – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9269353

PubMed. To what extent does cinnamon administration improve the glycemic and lipid profiles? [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/30144878

PubMed. Cinnamon, a promising prospect towards Alzheimer’s disease [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/29258915

National Center for Biotechnology Information (NCBI). Cinnamon treatment upregulates neuroprotective proteins Parkin and DJ-1 and protects dopaminergic neurons in a mouse model of Parkinson’s disease [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24946862

PubMed. Anti-cancer effects of cinnamon: Insights into its apoptosis effects [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/31195168

PubMed. Cinnamon bark extract suppresses metastatic dissemination of cancer cells through inhibition of glycolytic metabolism [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/35445961

National Center for Biotechnology Information (NCBI). Cinnamon in Anticancer Armamentarium: A Molecular Approach – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896244

PubMed. Cinnamon extract reduces VEGF expression via suppressing HIF-1α gene expression and inhibits tumor growth in mice [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/27253180

PubMed. Cinnamaldehyde Suppressed EGF-Induced EMT Process and Inhibits Ovarian Cancer Progression Through PI3K/AKT Pathway [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/35645793

National Center for Biotechnology Information (NCBI). Plant-Derived Natural Products as Lead Agents against Common Respiratory Diseases – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9144277

National Center for Biotechnology Information (NCBI). The Natural Antimicrobial trans-Cinnamaldehyde Interferes with UDP-N-Acetylglucosamine Biosynthesis and Cell Wall Homeostasis in Listeria monocytogenes – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8307235

PubMed. Effects of Cinnamon Essential Oil on Oxidative Damage and Outer Membrane Protein Genes of <em>Salmonella enteritidis</em> Cells [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/35954002

National Center for Biotechnology Information (NCBI). Effects of Cinnamon (Cinnamomum spp.) in Dentistry: A Review – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7571082

National Center for Biotechnology Information (NCBI). A Cinnamon-Derived Procyanidin Compound Displays Anti-HIV-1 Activity by Blocking Heparan Sulfate- and Co-Receptor- Binding Sites on gp120 and Reverses T Cell Exhaustion via Impeding Tim-3 and PD-1 Upregulation – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082894

PubMed. A Cinnamon-Derived Procyanidin Compound Displays Anti-HIV-1 Activity by Blocking Heparan Sulfate- and Co-Receptor- Binding Sites on gp120 and Reverses T Cell Exhaustion via Impeding Tim-3 and PD-1 Upregulation [Internet]. [cited 2024 Mar 8]. Available from: https://pubmed.ncbi.nlm.nih.gov/27788205

National Center for Biotechnology Information (NCBI). Traditional foods with their constituent’s antiviral and immune system modulating properties – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7806454

National Center for Biotechnology Information (NCBI). Coumarins in Food and Methods of Their Determination – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278589

National Center for Biotechnology Information (NCBI). Cinnamon: A Multifaceted Medicinal Plant – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790

National Center for Biotechnology Information (NCBI). Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16190627

National Center for Biotechnology Information (NCBI). Effect of Cinnamon Tea on Postprandial Glucose Concentration – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516848

National Center for Biotechnology Information (NCBI). Anti-Inflammatory Activities of Cinnamomum cassia Constituents In Vitro and In Vivo [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22536283

National Center for Biotechnology Information (NCBI). The inflammation theory of disease – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709

National Center for Biotechnology Information (NCBI). To what extent does cinnamon administration improve the glycemic and lipid profiles? [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/30144878

National Center for Biotechnology Information (NCBI). Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24019277

National Center for Biotechnology Information (NCBI). Cardiovascular effects of coumarins besides their antioxidant activity [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25697565

National Center for Biotechnology Information (NCBI). Relative bioavailability of coumarin from cinnamon and cinnamon-containing foods compared to isolated coumarin: a four-way crossover study in human volunteers [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21462332

National Center for Biotechnology Information (NCBI). Quantification of flavouring constituents in cinnamon: high variation of coumarin in cassia bark from the German retail market and in authentic samples from indonesia [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20853872

National Center for Biotechnology Information (NCBI). A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/11506060

National Center for Biotechnology Information (NCBI). Regulation of PTP-1 and insulin receptor kinase by fractions from cinnamon: implications for cinnamon regulation of insulin signalling [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9762007

National Center for Biotechnology Information (NCBI). Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047

National Center for Biotechnology Information (NCBI). Chromium and polyphenols from cinnamon improve insulin sensitivity [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18234131

National Center for Biotechnology Information (NCBI). Inhibitory activity of cinnamon bark species and their combination effect with acarbohydrateose against intestinal α-glucosidase and pancreatic α-amylase [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21538147

National Center for Biotechnology Information (NCBI). Effects of a Water-Soluble Cinnamon Extract on Body Composition and Features of the Metabolic Syndrome in Pre-Diabetic Men and Women – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129164

National Center for Biotechnology Information (NCBI). Toxicology and risk assessment of coumarin: focus on human data [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20024932

National Center for Biotechnology Information (NCBI). Antimicrobial activities of cinnamon oil and cinnamaldehyde from the Chinese medicinal herb Cinnamomum cassia Blume [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/16710900

ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Mar 8]. Available from: https://www.sciencedirect.com/science/article/pii/S2214785319306303

National Center for Biotechnology Information (NCBI). Short-term germ-killing effect of sugar-sweetened cinnamon chewing gum on salivary anaerobes associated with halitosis [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21290983

National Center for Biotechnology Information (NCBI). Comparative study of cinnamon oil and clove oil on some oral microbiota [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22783715

National Center for Biotechnology Information (NCBI). The effect of Cinnamon on primary dysmenorrhea: A randomized, double-blind clinical trial [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/30396627

National Center for Biotechnology Information (NCBI). Comparative Effect of Cinnamon and Ibuprofen for Treatment of Primary Dysmenorrhea: A Randomized Double-Blind Clinical Trial – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4437117

National Center for Biotechnology Information (NCBI). The Effect of Cinnamon on Menstrual Bleeding and Systemic Symptoms With Primary Dysmenorrhea – PMC [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443385

National Center for Biotechnology Information (NCBI). Cinnamon extract promotes type I collagen biosynthesis via activation of IGF-I signaling in human dermal fibroblasts [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/22233457

National Center for Biotechnology Information (NCBI). Preparation and characterization of herbal creams for improvement of skin viscoelastic properties [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18452435

ScienceDirect. Your Browser is out of date. [Internet]. [cited 2024 Mar 8]. Available from: https://www.sciencedirect.com/science/article/pii/S0223523419304854

National Center for Biotechnology Information (NCBI). Cinnamon, a promising prospect towards Alzheimer’s disease [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29258915

National Center for Biotechnology Information (NCBI). Cinnamon and its Metabolite Protect the Nigrostriatum in a Mouse Model of Parkinson’s Disease Via Astrocytic GDNF [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/31119595

National Center for Biotechnology Information (NCBI). A Cinnamon-Derived Procyanidin Compound Displays Anti-HIV-1 Activity by Blocking Heparan Sulfate- and Co-Receptor- Binding Sites on gp120 and Reverses T Cell Exhaustion via Impeding Tim-3 and PD-1 Upregulation [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/27788205

National Center for Biotechnology Information (NCBI). The In vitro anti-acne activity of two unani drugs [Internet]. [cited 2024 Mar 8]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25161328

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