Healthy Food That Can Reduce Your Anxiety and Lift Up the Mood

Feeling blue? Maybe you just woke up from the wrong side of the bed? Or it is just the work-related thing that just tricked the anxiety and has now started to get you down. I can understand this feeling as I went through the same, but what stood with me and supported me through all the odds was no other than Food. And you thought I am going to mention someone else. Well, the food can be your comforting buddy if you let it be.

However, you need to understand that what you eat actually plays a vital role in how you feel! So, while investing in your favorite mint chip ice cream can reduce your anxiety, it will be temporary. Yes, as a former anxiety patient (is it right term?) I understand that there is no quick fix to the mood swings and anxiety disorder yet many believe that a healthy diet can and a little bit of exercise can help to ease down the symptoms and lift the mood.

What to eat to lift up your mood?

Just because you are going through anxiety or stress doesn’t mean that you can eat anything that seems like comfort food to you. Eating habits like this can often lead to a quick blood sugar crash or unwanted weight gain. To kick-start, an energetic day with the positivity, add the following healthy food in your daily diet and reap the fruit of happiness.

Related Post: Omega-3 Fish Oil Can Cure Mood Disorders: Myth or Reality?

• Keep anxiety away and Brazil nuts near

Brazil nuts are one of the best sources of the selenium that may help you to improve the mood by reducing the inflammation, which is often responsible for mood disorders, such as anxiety, stress, and depression.

Selenium also has antioxidant properties that help to prevent cell damage and prevent cancer from developing. Other nuts, vegetables, animal products, mushrooms, and soybeans are a good source of selenium.

What you need to look after while consuming the selenium is the dosage as too much selenium can have the reverse effects on the body. Therefore, it is important to consult with your physician while consuming selenium.

• Food rich in Omega-3

As per recent studies, people who lack the omega-3 fatty acids are more susceptible to low mood and depression. As the fatty acids make the large portion of your brain tissues, the deficiency of Onega can affect the mental health of the individual. Hence, eating fatty fishes like salmon, sardines, mackerel, and trout can help you to keep the right balance of fish oil in the body. Moreover, if you don’t like to eat the fish but lack the omega-3 then, you can incorporate Fish Oil Omega Gold in your daily diet to keep your brain healthy and improve the mood by keeping the blood cells flexible so, the chemicals in the brain work efficiently. 

• Don’t forget the whole grain

Vitamin B is vital for brain health and there is no other food than whole grains to fulfill the requirement of vitamin B. Oats- as a whole grain is an effecting source of vitamin B and fiber that can boost up your mood and keep the energy level stable.

In one such study, people who eat 1.5 to 6 grams on oats on a daily basis are reported to have better energy levels and fewer mood swings. Although there are other whole grains, oats are the most convenient one among all of them.

When feeling blue, you may crave some healthy yet comforting food to calm your anxiety down. while eating foods like ice cream, cookies, and fries can give you instant relief, it’ unlikely to help you in the long term. Instead you must aim for the healthy food and dietary supplements offered by Healthy Naturals.

The Relationship Between Salmon and Cholesterol Level

When it comes to maintaining the high cholesterol levels in the body, fatty fishes like salmon and tuna can come handy. Wait – don’t they contain the cholesterol as well? So, how they are going to manage what they contain?

Yes- fishes do contains the cholesterol but right before you jump onto any conclusion, it is important to understand that different seafoods contain different types of cholesterol and most of them can help you to manage your cholesterol levels. 

As per studies, one of the best ways to maintain your blood pressure level to watch the food you fill in your plates. The cholesterol level is directly linked with the diet high of saturated fats, higher level of LDL or bad cholesterol. This will not only contribute in the spiking level of cholesterol but also increase the risk of heart diseases, and type 2 diabetes. Food sources that are the prime sources of saturated fats includes:

1. Red meat
2. Pork meat and products
3. Chicken and chicken products
4. Dairy products; butter and cheese

Unsaturated fats right opposite to saturated fats can improve the cholesterol level in the body. Foods that are rich in unsaturated fats and omega-3 fatty acids are:

1.         Walnuts
2.       .. Avocado
3.          Seeds
4.          Nuts
5.          Fishes like; salmon, mackerel and tuna

How salmon fight off high cholesterol?

Salmon as a fatty fish offers healthy unsaturated fats that has been shown to improve the cholesterol levels. In fact, it is an alternative to the red meat which falls into the category of saturated fats. Salmon is a nutrient-dense food which is also a rich source of omega-3 fatty acids can aid to increase the good cholesterol level in the body. Plus, it is tasty.

What about the nutrient?

An average 3 ounce of cooked Atlantic salmon contains the 23gm protein, 6gm fats (unsaturated), vitamin D vitamin B-12, Vitamin B-6, Magnesium, Omega-3 fatty acids and lastly selenium. In short, it is packed with all the nutrients and protein our body need to stay healthy and functioning.  

Some of the healthy salmon recipes

If you are looking for ways to blend in salmon in your daily or weekly diet then, here are some of the finger licking good recipes with nourishing ingredients to uphold and maintain a good cholesterol level in the body:

•          Smoked salmon

This flavorful traditional recipe is what makes the salmon tastier and healthier and have greater nutritional value.

•          Thai baked salmon

Dipped in the marinated and flavorful curry sauce is what you need a cold snowy day.

•         Salmon and veggies

Grilled salmon with summer veggies is what you need to enjoy your every drink. Just heat it up right on your grill and it is ready to eat.

Know your cholesterol level

Regular blood tests can help you to keep a track of your blood pressure and cholesterol levels. Here is how you can interpret the results of the tests:

•          High cholesterol: - 240 milligrams per deciliter or above is considered as high cholesterol

·         Medium cholesterol: - 200–239 mg/dL is considered as medium cholesterol. This is the indication that you may need control your unhealthy lifestyle.

•          Low cholesterol: - less than 200mg/dL is considered as low cholesterol.

When it comes to fulfilling the body requirement of omega-3 fatty acids while improving your health and cholesterol level, salmon is a great choice. Unlike the saturated fats, salmon offers the healthy unsaturated fats that can benefit the cholesterol level. It is powerhouse of nutrient and protein so, next time when you feel like grilling some meat, try to go with the salmon fillet.

Mediterranean Diet: Everything You Need To Know About

Are you planning to switch to a healthy diet this pandemic summer to cleanse your body while walking on a new path? If yes, then the Mediterranean diet is the one that might suit you the best. Commonly known as a blended diet, the Mediterranean diet blends traditional eating habits with the modern flavours allowing you to eat healthily without compromising with the taste. In the modern world- where we have replaced the vitamins and nutrients with the health and dietary supplements, the Mediterranean diet can be the key to maintain the balance between the hectic lifestyle and healthy eating habits.

Why the Mediterranean diet? 

Have you come across the history of Greek, Spain, Italy, and the Mediterranean? If you did then, you may know that these people were extremely healthier and live longer compared to most Americans? And they still do. Ever wondered why?

Researchers have found that there is a direct link between the Mediterranean diet and long longevity. Their eating pattern was the secret behind their power, and longer lifespan free of many chronic diseases. For instance; the average lifespan in Italy is 81 years and many Italians live above the age of 82.

What is expected from the Mediterranean diet?

As mentioned earlier, the Mediterranean diet is based on the traditional cooking techniques styles and eating habits that belong to the countries around the Mediterranean Sea. The beginners who have come across this diet for the first time need to understand that this diet only promotes the consumption of whole foods including fresh fruits, vegetables, nuts, seeds, fatty spices, herbs, spices, and extra virgin olive oil. Dietarians can also enjoy a glass of red wine with the food.

Now, there must be people who are wondering how it is going to help them lead a healthy lifestyle? Well, the Mediterranean eating habits have been shown to improve the heart against diseases and conditions such as high blood pressure, stroke, heart attack, chronic inflammation, and more.

If you take a look at the American diet then, you may find that it is filled with the sugar, saturated and trans fats, high carbs, processed food, meat, soda and alcohol which lead to cardiovascular problems and cancers making them the main causes behind the deaths in America.

 What are the rules of the diet?

Unlike any other diet out there that works with the strict set of rules, the Mediterranean diet doesn’t include any set rules on what to eat and what to avoid. All the dietarians need to do is ensure than their foods come from the natural, and healthy resources. Fresh and dried fruits, nuts, Greek yogurt, whole grains, fatty fishes, and lean meat are an excellent choice of foods. Although this diet is not designed for fast cutting, you can follow it to get leaner. 

Many dietitians even suggest it as an eating pattern rather than a diet as it doesn’t require counting and cutting down calories, weighting, and cutting down food sources. However, you can do regular exercise with it to reach your goal.

What do scientists believe?

Scientific research confirms that the Mediterranean diet offers potential health benefits. For example, according to a review published in Nutrition today has linked to the lower risk of chronic illnesses. Rich in omega-3 fatty acids, mono, and polyunsaturated fats, the Mediterranean diet supports cardiovascular function and protects the heart against chronic heart diseases. The review further explained that the diet can also lower diet the risks of obesity, diabetes, bowel disorders, cancers, and other age-related diseases.

Although it can be challenging, in the beginning, to cut the sugar intake, carb, and soda drinks to lead a healthy lifestyle but with the Mediterranean diet, things get tastier over time. So, don’t lose your aim and lead a healthy lifestyle.

Omega 3 Fish Oil: An Effective Remedy to Cure Arthritis Pain

Nowadays, in our busy lifestyle, every single person is suffering from any painful disease and having unbearable pain each passing day. Arthritis is one of those painful diseases these days that causes joint pain and inflammation in the human body.

As per the survey, arthritis is the most common disease that affects 1 out of every 5 adults in USA people. Those who are suffering from this intolerable pain, try every possible way such as Yoga sessions, special massages, Acupressure, injections, and many Health and Fitness supplements to cure themselves.

Are you one of those people who are suffering from unbearable pain and getting tired by using various supplements to cure but failed, then this blog is just for you?

According to the Arthritis Foundation, the consumption of fatty fishes helps reduce inflammation and protect with joint-related pain. In this blog, you will read how fish oil supplements can cure you with arthritis and prevent you from intolerable pain.

What elements fish oil contains?

Fish oil is one of the richest sources of Omega 3 Fatty Acids that can protect our human body with various serious diseases. Omega 3 mainly consists three types of fatty acids Alpha-linolenic acid, DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) that are available in plants such as Walnuts, Chia Seeds, Flaxseeds and Brussels sprouts, and fatty fishes like salmon, herring, sardines, tuna, trout, mackerel, and fish oils. Fish oil contains Omega 3 Fish Oil, gelatin (Bovine), vegetable glycerin, natural vitamin E and purified water.

What are the most common types of arthritis?

Following are the two most common types of arthritis that causes joint pain, stiffness, inflammation and mobility problems:

• Rheumatoid arthritis (RA)

Rheumatoid Arthritis (RA) is an autoimmune inflammatory disease that can be in joints like, fingers, thumbs, wrists, elbows, shoulders, knees, feet, and ankles. In this disease, the body starts releasing enzymes that directly strike healthy tissues and destroy linings of joints that can be caused to unbearable pain, swelling, stiffness, malformation, and reduced joint movement and its functionality. 

• Osteoarthritis (OA) 

Osteoarthritis (OA) is a degenerative joint disease generally affects joints in hips, knees, neck, lower back, or small joints of the hands. It can be caused by performing a particular task or carrying excess body weight. Joint cartilage is a cushioning between two joints that work as an oil or grease for flexible and effortless joint movement. In this disease, your cartilage cushioning lose their oil and become thin that can cause to reduce Joint flexibility, bony spurs develop, and joint swells.

 Is fish oil helpful in arthritis?

Some studies on the benefits of fish oil for arthritis treatment showed that the regular supplementation of EPA DHA Omega 3 Fish oil can reduce joint pain and swelling. Due to its anti-inflammatory properties, it releases several elements to regulate the immune system and able to fight with joint inflammation.

Fish oil works as Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) which is very useful to relieve pain and stiffness in joints.

Is it safe to consume?

There is no formal recommendation available about the dosage of fish oil supplements. However, as per the Rheumatologists experts of Healthy Naturals, the regular consumption of 1400mg or one or two capsules is completely safe for human health. But before start taking any medication, firstly consult with your doctor or physician.

Feeling Bored During Quarantine: Utilize It For A Better Health

These days, transmission of the coronavirus is breathtakingly easy and rapid that is why everyone is concerned about their health. As per the COVID-19 researcher, the virus can survive on surfaces for up to three days. It needs to be left alone three days to start breaking down without disinfecting measures. Currently, more than half of the total population of world is staying at their respective homes just because of the fear of being infected with COVID-19.

Basically, Quarantine means staying in a safe and secured place like home that should be away from others for the intent of observing and monitoring your health status for the development of symptoms. Typically, a COVID-19-related quarantine lasts for a 14-day period upon departure from the affected area, but is determined by the local health department. In this scenario one must also know How to Balance Your Diet During Critical Time of COVID-19 for the sake of healthy life.

But few people got confused in Quarantine and isolation that both are for the person who is infected with the illness. But that is not true, Quarantine is used for people who are not sick and is similar to, but not the same as, isolation, which is used when a person is sick. But it can be a tough job to stay home for a long period with having any social gathering. That is why we publish this post that will help you all to make your quarantine period interesting and fun.

Ways to Utilize Your Quarantine Period 

Although remaining inside is a good way to protect yourself and others from the coronavirus, and is an important measure to help flatten the curve of daily cases that put pressure on our health care system, it could lead to a lesser evil: boredom and stir craziness. What’s there to do while stuck indoors?

In order to find the answer of above question, here are some activities you can do during the self-quarantine period to cut your boredom:

Time to read books

In my opinion, reading can be a great past time for every single person doesn’t matter whether you are a child, adult or a retired old aged person. Reading books can expand your point of view to seeing a situation or a problem as well. So, read novels, stories and you can also go with the audiobooks for a change.

Pamper your skin

When you're indoors during the current Coronavirus quarantine, your skin will be protected from pollutants, grime and UV rays. Instead of wiling away the day, it's a good idea to use it wisely and pamper your skin at home. Go with the natural ingredients that are easily available in your kitchen so that you don’t need to go out to visit spa’s and salon. when we talk about using natural ingredients, turmeric is the one that comes on the top of the list. As Turmeric Curcumin Benefits in several ways to keep your skin healthy and fit as well as strengthen immunity.

Now it’s time to end this blog, I hope you all make necessary efforts to keep yourself and your loved ones away from Coronavirus and stay at your homes. That is why WHO suggest us to wash their hands with soap and water and avoid touching your eyes, nose, and mouth.

If you feel difficulty in breathing, high fever or dry cough, then consult at your nearest doctor for a complete body check-up. Remember that your safety is very important so keep yourself safe and avoid going out of your home if not necessary. To know more about COVID-19, stay in touch with us and read other blogs related to Coronavirus at the website of Healthy Naturals and get quality and natural health and dietary supplements like Omega-3 Fish Oil and Turmeric Curcugin. 

What Is Right- Nutrients from The Plate or The Pill?

The nutrient supplement has become the new buzz word in the healthcare world. Alongside hitting the gym and following a strict diet, people are also investing in dietary supplements like Omega-3 Fish Oil, Turmeric Curcumin with Black Pepper and more. The question that most of us have in our mind is if the fresh food we eat is loaded with all the nutrients and vitamins then, why are we turning toward health and a dietary supplement? The answer to this question lies in our ‘hectic lifestyle’.

Due to the tons of work and ounce of time for themselves, people often skip their meals or move toward unhealthy snacks to suppress hunger. These little comprises we make with our body leaves us with a lack of essentials nutrients and vitamins. Taking supplements like Omega-3 Fish oil leads to a higher intake of necessary nutrients including vitamins, herbs, Omega-3 fatty acids, minerals, and enzymes. However, right before you decide to add supplements in your diet to replace the whole meals, you need to understand what it will and won’t do for your body.

Supplements vs. whole meal: the moment of truth

Although the supplement provides a balanced intake of nutrients and vitamins, it should not completely replace the whole meals. What consumers need to understand is supplements are not the substitute for balanced meals and your body cannot completely survive on supplements only. The whole meals mainly have three advantages over the health and dietary supplements:

• Greater nutrients

Yes, it takes time to prepare balanced meals loaded with the nutrients and vitamins, they contain the micronutrients your body needs to stay active and healthy.

• Essential fiber

Whole grain meals such as oats, fruits, vegetables, and legumes offer all the dietary fibers that are good for the healthy tummy, metabolism system and heart.

• Protective substances

The whole meals are also rich in the antioxidants that slow down the natural process and slow down the prevent the cell and tissue damage. There is no solid proof that antioxidant supplements offer the same benefits to the human body.

Who needs the supplements?

If you are a healthy person and take a balanced diet, your less likely to need the health supplements to stay fit and healthy. The only problem is we don't follow a healthy diet.

The recent survey in the US alone found that a typical American diet is loaded with poor processed food, refined grains, high cholesterol and added sugar- all directly or indirectly linked to the chronic diseases and inflammation. Besides, as we grow older our capability of absorbing the nutrients and vitamins starts to decline. So, even if you will eat a healthy meal you may still fall short of vital vitamins and nutrients as a consequence of growing age. In such a condition only healthcare and dietary supplements are the only way to fulfill your daily requirements of nutrients.

Researches on the supplements?

Dietary supplements can be a great way to fill the nutrients gap that your daily meals fail to fill. But just like the medicines taking too many supplements can reverse the effects- harming your body in the process. For example: - if you take too many vitamin pills then, it will increase the toxin level in your body.

Studies conducted on the dietary supplements indicates that supplements with balanced food might appropriate in the following conditions:

Women who are pregnant and need the 400 micrograms of folic acids can consume Omega-3 fish oil supplements that contain the required amount of folic acids.

Adults that are above the age of 50 should directly take vitamin supplements to fulfill the requirements.

Adults above the age of 65 must take supplements that contain vitamin D, Iron, and B-12 to reduce the risk of failure.

the dietary supplements like Turmeric Curcumin with Ginger & bioperine and Omega- 3 fish oil gold is recommended if:

·         Don't follow a balanced diet or consume fewer calories than required.

·         Are vegan and eat only a limited type of foods.

·         Have heavy bleeding during the menstrual period.

·         have an allergy or lactic tolerance.

If you fall into the above category then, it is time to add the dietary supplements in your daily diet. However, right before that, you may need to consult with your physician regarding the supplements. Make sure to ask if any of your previous or current health conditions can affect the intake of the supplements.

How to choose the right supplement for you?

There are hundreds of healthy and dietary supplements in the market but being sold in the market doesn't mean all of them are beneficial for your health. therefore, while buying a supplement online or offline, you need to:

Check the label on the bottle: the product label contains all the necessary information regarding the product including, ingredients, instructions, expiry date and more. Read those instructions clearly to find the nutrients, serving size and total grams of nutrients in each serving.

Consult with your doctor: as mentioned earlier, it is important to consult with your physician before taking any supplements to avoid any harmful effects on the body.

Avoid the overdose: Consuming more than the recommended dosage can increase the risk of side effects. so, understand the limitations of your body and don't overdose.

In the end, if you think that the dietary supplements are causing any type of reaction in the body then, immediately stop taking them. Moreover, if you are facing any issues while selecting the right supplements for you then, feel free to reach out to the Healthy Naturals- the leading brand that offers a wide range of health supplements to help people lead a healthy life.

Impact Of COVID–19 And How People Reacting On It

In these days, COVID–19 has become one of the most deathly and mortal diseases that affect more than 167 countries and territories around the world and 1 international conveyance (the Diamond Princess Cruise ship harbored in Yokohama, Japan). Well, it cannot be wrong, if you say panic is another word for COVID–19. Most people start to panic whenever they heard the word Coronavirus more and more with each passing day.

However, Coronavirus or COVID–19 is a fatal illness that is quite similar to SARS (Severe Acute Respiratory Syndrome) which is also a virus and typically causes damage to the upper respiratory tract. Let’s come back to COVID–19, it is also a virus spreading all over the world and may damage your liver, kidneys and most importantly lungs as well. As the World Health Organization (WHO) and U.S. Centers for Disease Control and Prevention (CDC) are monitoring each and every case and posting updates based on current situations. 

How COVID–19 relate to panic?

As we all are aware that the cases of Coronavirus are increasing with every single second. That is why taking precaution has become very much important for each and every person especially people who with low immunity level and older people with underlying health conditions.

With each passing minute, the panic level is also rising adequately. Currently panic is an extreme fear response that triggers stress hormones and suppresses immune function by increasing susceptibility to any virus and on virtue of it scammers are making a big business due to this COVID-19 pandemic.

Must Read: Tricks Used By Scammers To Make Business Through COVID-19

Why COVID–19 spreading so rapidly?

It is impossible to tell you about the actual behind the Coronavirus. There are so many rumors, but still it is unclear exactly how contagious the new coronavirus is. As per the current statements of WHO, it seems to be spreading from person to person those having close contact to the infected person. It may be spread through the respiratory droplets which released when the person is infected with the virus coughs or sneezes.

Currently, you can’t afford to do panic, trust me it will only get in the way of what you need to be doing. While it’s completely understandable to be worried, your best bet to getting through this unscathed is to utilize that anxious energy into doing what you can to stop SARS-COV-2 from spreading.

So What Can We Do Now?

Since there is no vaccine is there at this time, so prevention is the best approach to fight with this COVID–19 viral challenge. To do that, you first need to have the most complete, accurate information on the situation as you can.

See Also: What Parents can Do To Protect Their Child from COVID-19

As we are well aware that fear-mongering is the most profitable strategy used by the news and media as well. Whenever an infectious disease or any critical issue rise and most of people are not aware with it, news channels starts spreading implausible conspiracy theories or claims of “fake news” that dismiss recommendations from public health officials. So it’s important to find out the actual and reliable information before you starts reacting on it. However, addressing the concerns surrounding requires accessible, reliable, and frequently updated information; the best we can do is to look to the experts whose mission it is to protect public health.

At the end of this blog post, I hope this blog may increase your knowledge about the novel coronavirus so that you can prevent yourself and your loved ones with this fatal illness. In regards to this critical health crisis, we are requesting you all do not panic and prevent special precautions in order to avoid COVID–19 especially by simply means of SOCIAL DISTANCING.

 If you still have any confusion or any health-related question, you can consult with the health experts of Healthy Naturals. They are proving 100% healthy and natural health and fitness supplements that will help you to boost the strength of the immune system of your body. If want to share your thought or confusion related to your health, then go ahead. We are waiting for your valuable comments. You can read our more health blogs based on COVID–19 that will help you to live a safe and healthy life.