A strong immune system is an essential part of leading a healthy life. A healthy immune system incorporates organs, tissues, proteins, and bodily processes that help fight infections caused by bacteria, viruses, and other foreign bodies. There are multiple ways to improve and maintain a strong immune system, one of which is to eat certain foods. Read on to learn more about foods that help in boosting one’s immune system. Yogurt Yogurt and other probiotic foods are essential to improving the body’s immune system. These foods help to improve the microbiome and bacteria that reside in the gut and the digestive tract. These bacteria play a crucial role in regulating the immune system. They also help ensure that the immune system only attacks infection and harmful bacteria and viruses but not healthy cells and tissue in the body. Besides yogurt, you can add other probiotic foods like kimchi and kombucha to your meals. Fatty fish Fatty and oily fish such as salmon, tuna, mackerel, and more contain loads of antioxidants, omega-3 fatty acids, and essential nutrients. Omega-3 fatty acids are linked with lower risks of developing conditions such as heart disease, rheumatoid arthritis, and even eczema. It also helps with the prevention of certain autoimmune disorders and even cancer. Broccoli Broccoli contains tons of essential nutrients, and antioxidants such as sulforaphane, and vitamin C, among others. It makes Broccoli an important vegetable to add to your meals. Studies have found that vitamin C can help improve certain components of the human immune system, including antimicrobial and killer cell activities, chemotaxis, and more. Garlic Garlic has been used as a natural remedy since ancient times. It is filled with sulfuric compounds that act as antiseptics. Garlic also possesses antifungal and antiviral properties. Eating raw or lightly cooked garlic is recommended because high heat can deactivate the essential compounds in garlic.

A long-haul flight is any non-stop flight that covers a journey time of 6-12 hours. However, after boarding such flights, one might come across many bizarre experiences, such as food tasting worse than normal flights, losing perception of time, and more. But, even after considering these, long-haul flights are still the box of surprises that keeps on giving. Some astonishing facts about long-haul flights that many don’t know are listed below. Food served onboard contains massive amounts of salt In-flight food is known for tasting worse than regular food. At a high altitude, an individual’s senses of taste and smell are weakened. It makes it difficult for passengers to smell or taste the meals served onboard. This effect is significantly amplified on a long-haul flight. To compensate, the meals on such flights contain large amounts of salt, sugar, and extra fat. Besides making the food much more edible, these elements make in-flight food incredibly unhealthy. Increased risk of falling ill Spending large amounts of time on a long-haul flight can make people vulnerable to airborne diseases. Additionally, several research studies have found that long-haul flights negatively affect the immune system. Therefore, people who fly long-distance frequently tend to fall ill more often. Autopilot does about 90% of the flying It may not seem the biggest surprise, but many people will not be aware of it. Trained pilots only involve themselves during the most critical phases of flight, such as landing, taking off, changing directions, and making emergency maneuvers. For example, if a long-haul flight lasts 15 hours, it will likely fly on autopilot for over 10 hours. Easier to get dehydrated The low humidity and dry air circulating inside the cabin of a long-haul flight can cause dehydration in travelers. Therefore, it is always advisable for flyers to keep enough drinking water in stock.

If one has high cholesterol levels, they may have to monitor their meal plans. Neglecting what they eat may have adverse effects on their health and increase the risk of stroke and heart disease. While certain foods can help reduce cholesterol levels, eating the same thing regularly could get boring. So, here are six healthy snack ideas to diversify meals and control the levels of cholesterol – the waxy, fat-like substance made by the liver. Almonds These nuts are rich in monounsaturated fats, which may fight against the effects of high cholesterol levels in the blood. It is suggested to have about one-quarter cup of almonds throughout the day. Other healthy sources of nuts to add to meals include walnut halves and hazelnuts. Popcorn The snack choice that most people enjoy during a movie is also beneficial for those with high cholesterol. The fiber content of the food contributes to lowering the waxy buildup in the blood. However, one should avoid adding flavors like butter and salt to popcorn as these may worsen cholesterol levels. Greek yogurt dip The snack is higher in proteins when compared to plain yogurt and is also low in sugar. So, Greek yogurt dip could make a suitable addition to heart-healthy foods. One could dip foods like sliced carrots or even enjoy Greek yogurt with unsalted pretzels and whole-grain crackers, which will help lower unhealthy cholesterol. Oatmeal Adding oatmeal to breakfast or other meals throughout the day is beneficial for one’s overall health. The snack is rich in soluble fiber, which may absorb cholesterol as it moves through the digestive system. Moreover, the healthy fibers in oatmeal may help increase the bile produced by the liver, which may also help reduce LDL or bad cholesterol levels. Apple slices Apples are rich in pectin, a type of fiber known to lower unhealthy cholesterol levels.

Metabolism is the chemical process by which food is converted into energy. There are multiple chemical processes involved in metabolism. Certain minerals and vitamins can boost this process. Also, what one consumes greatly influences the speed and quality of their metabolism. Therefore, consuming foods rich in certain minerals and vitamins can seriously increase one’s energy throughout the day. Here are some of the vitamins and minerals that boost one’s metabolism: 1. B vitamins This family of vitamins is critical for energy metabolism in the body. Essentially, if one does not consume these vitamins, they may have digestive issues. The various B vitamins are B-12, biotin, folate, B-6, pantothenic acid, or B-5, niacin, or B-3, riboflavin, or B-2, and thiamine, or B-1. Out of these vitamins, B-12 is responsible for the metabolism of fats and proteins. Vitamins B-6 and folate help facilitate this process. Thiamine enables metabolizing carbohydrates, proteins, and fats, while B-6 helps metabolize some key proteins. Vitamin B-rich foods include whole grains, dairy products, eggs, lean meats, seafood, nuts, seeds, spinach, potatoes, squash, bananas, apples, grapes, and watermelons. 2. Vitamin C Vitamin C is used up by the body when a person is stressed. At the same time, the body releases a lot of cortisol when a person is stressed. Cortisol tends to put a person’s body into fight or flight mode and pauses several bodily functions. Effectively, a lack of vitamin C can result in stress and greater percentages of cortisol in a person’s bloodstream. To address stress and prevent the body’s metabolism from grinding to a halt, one needs to consume more vitamin C daily. Oranges and fresh or frozen berries are rich in vitamin C. 3. Iron This chemical is essential for revving up an individual’s metabolism. Iron is responsible for transporting blood and oxygen to various body parts.

Water retention is a health problem where the body can’t flush out excess fluids, which begin to build up in the tissues. The ailment leads to swelling in the hands, legs, ankles, feet, and other body parts. Water retention can result from several factors, including underlying health conditions. However, nutrition also plays a significant role in its development. The following foods are known to cause water retention and should be avoided. Carbonated soda Carbonated beverages contain a lot of carbon dioxide and artificial sweeteners, which cause the body to retain excess water. When thirsty, individuals should avoid these and opt for natural fruit juices and healthy fluids. Sausages Deli meats like sausages, bacon, pepperoni, and salami have high sodium. Sodium helps preserve the meat and gives it a unique flavor. However, an excess can cause the body to retain more water. Hence, one should limit deli meat intake to maintain a healthy sodium-to-water ratio. Mozzarella sticks Appetizers like mozzarella sticks, chicken fingers, potato boats, and chicken nuggets taste great and satiate cravings. However, these foods are likely to cause water retention owing to a higher amount of unhealthy fats and sodium. Salted nuts Seasoned flavored nuts like chili almonds and salted mixed nuts are often staples during snack time. However, eating too many of these over an extended period can cause the body to retain excess water, increasing the risk of swelling. Pasta Pasta varieties made from white refined flour are high in simple carbohydrates. The body converts these carbohydrates to glycogen to supply energy to the cells. For each gram of glycogen, the body retains at least three grams of water. So, the more one eats pasta, the higher the water retention. Cookies Baked goods like pastries, cookies, and cakes contain an abundance of simple carbs and refined sugar.

There is nothing like eating a perfectly charred piece of meat or vegetable after searing it just right on an open fire or an outdoor grill. Unfortunately, cooking outdoors is no easy task, and it is very easy to cause accidents or burn the food one is cooking. And no one likes to eat burned food, no matter how hungry they are. So, on that note, here are a few outdoor cooking mistakes to avoid. 1. Cooking on stainless steel surfaces Stainless steel is widely used to cook meals in kitchens. However, it is not weatherproof, which means that it can easily start to rust when exposed to moisture, wind, and other external elements. To avoid this problem, one can use HDPE kitchen cabinets and surfaces. HDPE is a durable material that is extensively used for outdoor cooking. It is resistant to harsh temperature changes and doesn’t rust easily, making it an excellent material for utensils to be used for campfires and other outdoor cooking appliances. 2. Burning food Cooking over an open fire is incredibly difficult, as it is not easy to regulate the heat, especially if one is doing it for the first time. Getting the temperature just right is essential to not getting the food burned. For that, it is important not to put all the wood at once into the fire. Instead, add a couple of sticks at once to keep the fire going steadily and ensure the food cooks evenly. Those who are planning to go camping and want to cook on the fire should practice a few times in their backyard to get a few techniques right. Not only that, one must also know how to douse a fire in case of an emergency. 3. Using the wrong fuel As is the case with cooking appliances and utensils, even the fuel used for cooking needs to be suitable for outdoor cooking.

The bladder helps with the storage and disposal of urine. But with time, factors like age and underlying health conditions cause the bladder to perform inefficiently. Leaving the urinary system untreated can cause health conditions such as an overactive bladder (OAB), urinary incontinence, even urinary tract infection (UTI). And although incontinence products and treatments options are available, adding certain foods to your daily meals may help cope with bladder issues and improve overall health. These four foods are highly recommended for those suffering from an overactive bladder. Bananas When bowel movements are restricted, there’s an increase in pressure on the urinary tract. This pressure reduces urine flow and causes incontinence. The fibers and potassium in bananas promote healthy bowel movements and flush out the urinary tract. The fruit is also non-acidic, which means it does not irritate the bladder and makes for a balanced nutrient supply to the body. Pears Pears may taste sweet but they are low in sugar content and contain several antioxidants and fibers that are much required for the body. This fruit is also high in sorbitol, which a sugar alcohol that help pulls water into the intestines and stimulates better bowel movements. These properties make for pears a great fruit for dealing with OAB and improving bowel movements. Kiwi The high fiber content in kiwi makes it an effective food for dealing with unhealthy, restricted bladders. Studies show that thos fruit stimulates the digestive tract and accelerates bowel movements. Kiwis are also praised for their ability to boost intestinal transit time, ward off constipation symptoms, and help reduce the use of laxatives. Beans Among foods that help cope with OAB, beans rank among the top owing to high fiber content. This food is also rich in soluble fibers that are known to absorb water and form a gel-like structure that softens stool and makes bowel movements easier.

Prostate cancer develops in the prostate gland and spreads to other body parts. There are about 268,490 new cases of prostate cancer each year. Each person experiences varied symptoms, but erectile dysfunction and bone pain are two of the significant signs of the condition. If detected early, it is possible to slow the progression. Here are a few treatment options, food habits and lifestyle tips that may help manage the symptoms of prostate cancer: Chalk out a treatment plan with your doctors Once the cancer is diagnosed, it is imperative to start the treatment process immediately. Here are two prescriptions that may be recommended by the doctor to treat prostate cancer. Xofigo® (radium Ra 223 dichloride) It is administered as an injection to treat prostate cancer that no longer responds to hormonal or surgical treatment for testosterone reduction. Xofigo® is further given to individuals where prostate cancer and its symptoms have spread to the bone but not yet reached other parts of the body. XTANDI® (enzalutamide) XTANDI® is administered orally to patients with castration-resistant prostate cancer (CRPC) and those with metastatic castration-sensitive prostate cancer (mCSPC). XTANDI® must be given once a day as per the doctor’s prescription. Erleada® Erleada® is an FDA-approved prescription suggested for managing prostate cancer that has spread to other parts of the body post metastasis. It is also prescribed for patients whose cancer has not spread beyond the prostate but who remain unresponsive to surgical treatments done for lowering cancer risk. 5 foods to eat Garlic Allium foods like garlic are rich in cancer-combating compounds like allicin, flavonoids, selenium, and allyl sulfides. These plant compounds together promote antibiotic, antifungal, and anti-inflammatory responses to lower cancer risk. Berries Cranberries, blueberries, and strawberries are loaded with rich antioxidants that help fight free radical damage caused by cancer cells.

Maintaining healthy blood count levels and circulation is vital for all organs to function optimally. A drop in blood count reduces oxygen supply to the tissues and may lead to anemia, fatigue, concentration issues, and other serious health concerns. Similarly, poor blood circulation causes cognitive dysfunctions, digestive problems, and muscle cramping. Studies show that certain foods help to maintain healthy hemoglobin levels. Women, especially during pregnancy and menstruation, can benefit from consuming them. What improves blood count and circulation? Foods rich in iron and vitamins A, B12, B9, and C, help maintain hemoglobin levels. Vitamin C aids in iron absorption. Additionally, vitamins B, K, C, and E and omega-3 fatty acids have shown to improve blood circulation. Potassium or vitamin K, in particular, keeps the walls of the blood vessels strong and prevents bulging veins. Apart from food, an effective way of instantly improving blood flow and oxygen levels is to indulge in physical activity daily, like running, biking, walking, or stretching. Top foods that improve blood count and circulation Here are some superfoods that support heart health, boost blood count, and improve blood flow: Beetroot Beetroot is a powerhouse of nutrients with iron, magnesium, copper, phosphorus, and several vitamins. This vegetable helps to regenerate red blood cells and increase hemoglobin count. Pomegranate Pomegranate contains antioxidants and nitrates that promote blood flow and oxygenation. Berries All kinds of berries are antioxidants. They help in blood circulation and protect the walls of the arteries. Oranges, gooseberry, grapefruit These three citrus fruits are rich in Vitamin C and can help in iron absorption, which boosts one’s blood count. Dates and raisins These dry fruits are packed with iron and vitamin C. Consuming a handful of these every day can give one an energy boost and maintain healthy hemoglobin levels. Figs Figs are rich in iron, magnesium, vitamin A, and folate and improve one’s hemoglobin levels.

The food we consume plays an important role in keeping our body fit and healthy. So including foods that are rich in nutrients should be included one’s food regime. Healthy snack ideas that offer the perfect combination of fiber, protein, and fat are the right way to go about a perfectly healthy lifestyle . A huge variety of processed snacks are available in the market which will help fill up your kids’ stomach but will not be healthy. Kids are fussy eaters, so it is very important to balance their food regime by introducing foods offering a perfect balance of nutrients in the form of tasty snacks. Some snack ideas that offer the perfect combination of fiber, protein, and fat are discussed herein. Popcorn An absolute favorite among kids, popcorn has a lot of nutritional value as it is made of whole grain. Popcorn is rich in polyphenols, which is a great source of antioxidants and anti-inflammatory properties which helps in preventing the body from different types of diseases. A great source of fiber popcorn in keeping the bad cholesterol levels low. Nuts A handful of nuts consumed regularly helps in the growth and overall development of kids. Regular consumption of nuts also helps in regulating bowel movements, blood pressure and also helps in lowering bad cholesterol levels. Cheese Cheese makes an excellent snack for growing kids as it provides a great source of proteins, fats, and calcium. A variety of flavors are available to savor the taste buds. Intake of cheese helps in keeping the bones strong and healthy. Eggs A great source of protein, minerals, and vitamins, eggs make a perfect snack for kids. Eggs also contain amino acids that help in the growth of healthy hair and nails. There are various ways in which egg delicacies can be prepared and enjoyed by kids as snacks.

Inflammatory bowel disease (IBD) is the umbrella term for health conditions involving inflammation of the gastrointestinal tract. IBD is primarily categorized into ulcerative colitis (UC) and Crohn’s disease, which affect one’s moods and involve symptoms like nausea, abdominal pain, fatigue, and rectal bleeding. In addition, a person’s food habits and treatment course are crucial in controlling IBD symptoms. Here is some information on UC and Crohn’s disease and foods individuals with these conditions must avoid. Ulcerative colitis Ulcerative colitis (UC) is an IBD involving inflammation in the colon and rectum. Ulcers develop in the rectum and the large intestine’s inner lining, causing severe pain and discomfort. Individuals with UC may experience symptoms like diarrhea, abdominal pain, rectal bleeding, and an inability to defecate despite feeling the urge. Crohn’s disease Crohn’s disease is an IBD characterized by gastrointestinal tract inflammation. It typically begins with the small intestine, progressing to the large intestinal lining. The affected areas usually appear as patches in the latter condition. Moreover, while UC only affects the large intestine’s innermost lining, Crohn’s can occur in any part of the tract. Foods to avoid Changing one’s nutritional habits is crucial in managing IBDs like UC and Crohn’s disease. It is because certain food items tend to trigger flare-ups among people diagnosed with these conditions. Here are some foods one should avoid if diagnosed with these conditions. Raspberries A cup of raspberries contains 8 grams of fiber, a no-no for individuals with UC and Crohn’s. Replacing high-fiber fruits like raspberries with low-fiber alternatives, such as cantaloupes, watermelons, peaches, and fresh fruit juices without pulp, will help ease symptoms. Broccoli Cruciferous vegetables like broccoli contain high levels of insoluble fiber, which is difficult to digest. It helps to avoid such veggies and replace them with more easily digestible alternatives like asparagus tips, cucumber, and cooked spinach.

Sickle cell disease, also known as sickle cell anemia, is a genetic disorder that modifies regular red blood cells into a sickle or crescent shape. The disease is more common in people with a deficiency in vitamin D and poor appetite. The condition may also lead to reduced growth and development in children. Therefore, it is crucial to understand how nutrition can help support sickle cell patients. Balance and increase nutrients When it comes to sickle cell disease, asymptomatic patients tend to show energy levels below the set threshold. This number falls to about half when illness sets in or when the person is hospitalized. Therefore, one should increase the food they eat if they wish to tackle the condition’s symptoms. Some of these foods include the following: Whole grains, rice, and cereals, which are high in vitamin B, magnesium, folate, and selenium Milk, cheese, and yogurt that are loaded with vitamin D and calcium Certain vegetable oils that are rich in vitamin E and fatty acids Meats, nuts, seeds, and beans are good sources of protein, zinc, and iron Green leafy vegetables and fruits, as these foods carry high amounts of vitamin A, vitamin C, folate, and even fiber Calorie intake A high-calorie intake also supports those with sickle cell disease. Therefore, here are a few points that help improve the number of calories consumed in a day Eat three meals a day, along with snacks in between Increase sauce and gravy consumption Stuff salads with beans, cheese, and nuts Cook vegetables and meat with oils Have soups and sauces with powdered milk Avocados, milk, and nuts are pivotal Stop sports drinks or sodas, and stick to whole milk and juices Hydration Sickling of red blood cells is also common in people who exercise without consuming the right amount of fluids.