Walking is one of the simplest and most effective ways to maintain good health, especially for the elderly. However, not all shoes are created equal when it comes to walking. That’s why we’ve researched and tested the best walking shoes for the elderly to help you find the perfect pair.

When it comes to walking shoes for the elderly, comfort and support are of the utmost importance. The right pair of shoes can help prevent falls, reduce foot pain, and provide the necessary support for those with balance issues. Additionally, the shoes should be easy to put on and take off, with a secure fit to prevent slipping.

When shopping for walking shoes for the elderly, it’s important to consider factors such as the type of material, size, weight, and support features. For example, some shoes may have extra cushioning or arch support, while others may be made with breathable materials to prevent sweating and odor.

After researching and testing various walking shoes for the elderly, we’ve narrowed down our top picks to help you find the perfect pair. With our recommendations, you can feel confident that you’re choosing shoes that are both comfortable and supportive, allowing you to enjoy all the benefits of walking.

Best Walking Shoes for the Elderly

As we age, our bodies undergo changes that can make walking more difficult and painful. Finding the right pair of walking shoes can make all the difference in maintaining mobility and comfort. We’ve scoured Amazon to bring you the best walking shoes for the elderly. Our selection includes shoes with features such as extra cushioning, slip-resistant soles, and adjustable straps to accommodate different foot shapes. Whether you’re looking for casual sneakers or dressier options, we’ve got you covered. Check out our top picks below.

Skechers Women’s Go Walk 4 Kindle Slip-On Shoe

If you’re looking for comfortable walking shoes for the elderly, we recommend the Skechers Women’s Go Walk 4 Kindle Slip-On Shoe. With its 3D layer slip-on design and rubber sole, this shoe is perfect for those who want to stay active without sacrificing comfort.

Pros

• Slip-on design makes it easy to put on and take off
• Rubber sole provides good traction and support
• 3D layer design adds extra cushioning for maximum comfort

Cons

• Some customers have reported that the sizing runs a bit large
• May not be suitable for those with wider feet
• Not the most stylish shoe on the market

Overall, the Skechers Women’s Go Walk 4 Kindle Slip-On Shoe is a great option for anyone looking for a comfortable and supportive walking shoe. The slip-on design is especially convenient for those who may have difficulty tying laces or putting on shoes with traditional closures.

The rubber sole provides good traction and support, making it a safe choice for those who may be at risk of slipping or falling. The 3D layer design adds extra cushioning to the shoe, ensuring maximum comfort during long walks or periods of standing.

However, some customers have reported that the sizing runs a bit large, so it may be worth ordering a half size down. Additionally, those with wider feet may find that the shoe is too narrow for them. Finally, while the shoe is functional and comfortable, it may not be the most stylish option on the market.

Overall, we recommend the Skechers Women’s Go Walk 4 Kindle Slip-On Shoe for anyone looking for a comfortable, supportive, and convenient walking shoe.

New Balance Women’s 577 V1 Hook and Loop Walking Shoe

If you’re looking for a walking shoe that’s easy to put on and take off, the New Balance Women’s 577 V1 Hook and Loop Walking Shoe is a great option. The leather upper is slightly perforated for breathability, and ABZORB SBS technology in the heel protects from shocks as you traverse your daily route.

Pros

• The ABZORB cushioning in the heel provides exceptional shock absorption, making these shoes comfortable to wear for long periods of time.
• The leather upper is durable and breathable, allowing your feet to stay cool and dry.
• The reflective accents are designed to catch the light, making you more visible during low-light conditions.

Cons

• The polyurethane midsole provides stable cushioning, but it may be too firm for some users.
• The Velcro straps may not provide a secure fit for users with narrow feet.
• The shoes may run a bit large, so it’s important to try them on before purchasing.

If you’re looking for a comfortable walking shoe that’s easy to put on and take off, the New Balance Women’s 577 V1 Hook and Loop Walking Shoe is a great choice. The ABZORB cushioning in the heel provides exceptional shock absorption, making these shoes comfortable to wear for long periods of time. The leather upper is durable and breathable, allowing your feet to stay cool and dry. The reflective accents are designed to catch the light, making you more visible during low-light conditions.

That being said, the polyurethane midsole may be too firm for some users, and the Velcro straps may not provide a secure fit for users with narrow feet. Additionally, the shoes may run a bit large, so it’s important to try them on before purchasing. Overall, if you’re looking for a comfortable and convenient walking shoe, the New Balance Women’s 577 V1 Hook and Loop Walking Shoe is definitely worth considering.

New Balance Women’s 813 V1 Hook and Loop Walking Shoe

If you’re looking for a walking shoe that combines supportive cushioning and a soft leather upper, the New Balance Women’s 813 V1 Hook and Loop Walking Shoe might be the perfect choice for you.

Pros

• The hook and loop closure provides a custom fit without laces, making it easy to put on and take off.
• The soft comfort collar adds extra cushioning for a comfortable fit.
• The 13 mm drop provides a good balance between stability and flexibility.

Cons

• Some users have reported that the heel could come up a bit higher in the back.
• The leather upper might not be as breathable as some other materials.
• The sizing might run a bit small for some users.

The New Balance Women’s 813 V1 Hook and Loop Walking Shoe is a great choice for those who need a comfortable and supportive walking shoe. The hook and loop closure makes it easy to adjust the fit, and the soft comfort collar adds extra cushioning for a comfortable fit. The 13 mm drop provides a good balance between stability and flexibility, making it suitable for a variety of walking surfaces.

However, some users have reported that the heel could come up a bit higher in the back, which might be a concern for those who need extra support in that area. Additionally, the leather upper might not be as breathable as some other materials, which could be a concern for those who tend to sweat a lot. Finally, some users have reported that the sizing might run a bit small, so it’s important to check the sizing chart carefully before purchasing.

Overall, if you’re looking for a comfortable and supportive walking shoe, the New Balance Women’s 813 V1 Hook and Loop Walking Shoe is definitely worth considering.

Avia Avi-Union II Strap Non Slip Shoes for Women

If you’re looking for comfortable and safe non-slip shoes for work, nursing, restaurants, or walking, the Avia Avi-Union II Strap Non Slip Shoes for Women are a solid choice.

Pros

• Slip-resistant sole for enhanced grip
• Ideal for people who are on their feet all day
• Removable memory foam sock liner for pressure point relief

Cons

• May be too wide for some people
• May not be suitable for people with very narrow feet
• May not provide enough arch support for some people

These shoes feature a thick rubber sole with an oil and slip-resistant tread pattern that helps to secure sure footing in slippery environments. They’re perfect for people who are on their feet all day and need comfortable shoes with all-day support. The removable memory foam sock liner provides pressure point relief, while the compression molded EVA midsole and anatomical heel cradle center and stabilize the heel, and provide exceptional shock absorption and cushioning.

The durable, stay-put closure makes these shoes adjustable and ideal for elderly men and women who have difficulty tying laces, for adults with arthritis, or for anyone who loves the quickness and ease of a hook and loop closure. The shoes are tested in accordance with ASTM F2913, the official standard for slip-resistant footwear in the United States.

However, some people may find these shoes too wide, and they may not be suitable for people with very narrow feet. Additionally, they may not provide enough arch support for some people.

Overall, the Avia Avi-Union II Strap Non Slip Shoes for Women are a great choice for anyone who needs comfortable, safe, and slip-resistant shoes for work, nursing, restaurants, or walking.

Skechers Go Walk Hook and Loop Walking Shoes

These comfortable walking shoes are perfect for the elderly who want to stay active and comfortable.

Pros

• Lightweight and responsive ULTRA GO midsole cushioning
• Air Cooled breathable insoles provide high-rebound cushioning
• Dual density outsole for added stability and support

Cons

• Durable straps with adjustable hook and loop closures may wear out quickly
• The athletic mesh upper may not be as durable as leather
• The shoes may not be suitable for intense physical activities like running

The Skechers Go Walk Hook and Loop Walking Shoes are a great choice for seniors who want to stay active and comfortable. The lightweight and responsive ULTRA GO midsole cushioning provides excellent support and comfort for long walks. The Air Cooled breathable insoles are perfect for hot weather and provide high-rebound cushioning for maximum comfort. The dual density outsole ensures added stability and support, making these shoes perfect for seniors with balance issues.

One downside of these shoes is that the durable straps with adjustable hook and loop closures may wear out quickly, especially with daily use. The athletic mesh upper may not be as durable as leather and may not hold up well over time. Finally, these shoes may not be suitable for intense physical activities like running, as they are designed for walking.

Overall, the Skechers Go Walk Hook and Loop Walking Shoes are a great choice for seniors who want comfortable and supportive shoes for daily walks and light exercise.

Skechers Women’s Go Joy Walking Shoe Sneaker 7 Taupe

If you’re looking for a comfortable and lightweight walking shoe, then the Skechers Women’s Go Joy Walking Shoe Sneaker 7 Taupe may be just what you need.

Pros

• The 5Gen cushioning provides a responsive and comfortable walking experience.
• The breathable mesh upper and featherweight sockliner keep your feet cool and dry.
• The slip-on design makes them easy to put on and take off.

Cons

• The sizing may be a bit off, so make sure to try them on before purchasing.
• Some users have reported that the fabric and heels wear out quickly.
• They may not provide enough support for those with severe foot issues.

If you’re looking for a walking shoe that feels like you’re walking on clouds, then the Skechers Women’s Go Joy Walking Shoe Sneaker 7 Taupe is a great option. The 5Gen cushioning provides a comfortable and responsive walking experience, while the breathable mesh upper and featherweight sockliner keep your feet cool and dry.

One thing to keep in mind is that the sizing may be a bit off, so it’s important to try them on before purchasing. Additionally, some users have reported that the fabric and heels wear out quickly, so they may not be the most durable option. Finally, while they do provide some support, they may not be enough for those with severe foot issues.

Overall, if you’re looking for a comfortable and lightweight walking shoe, the Skechers Women’s Go Joy Walking Shoe Sneaker 7 Taupe is definitely worth considering.

Skechers Performance Women’s Go Walk 4 – Pursuit Walking Shoe

We highly recommend the Skechers Performance Women’s Go Walk 4 – Pursuit Walking Shoe for elderly individuals who are looking for a comfortable and lightweight walking shoe.

Pros

• The innovative and highly responsive 5GEN midsole cushioning provides excellent support and comfort for the feet.
• The new Goga Max high rebound footbed energizes every step, making it easier for the elderly to walk longer distances.
• The soft mesh upper and seamless construction make the shoe comfortable to wear for extended periods.

Cons

• The shoe may not be suitable for individuals with wider feet, as it may feel a bit snug.
• The sizing may not be consistent, so it’s important to try on the shoe before purchasing.
• The shoe may not provide enough arch support for individuals with flat feet.

The Skechers Performance Women’s Go Walk 4 – Pursuit Walking Shoe is an excellent choice for elderly individuals who want a comfortable and lightweight walking shoe. The innovative 5GEN midsole cushioning and Goga Max high rebound footbed provide excellent support and comfort for the feet, making it easier for the elderly to walk longer distances. The soft mesh upper and seamless construction also make the shoe comfortable to wear for extended periods.

One potential downside to the shoe is that it may not be suitable for individuals with wider feet, as it may feel a bit snug. Additionally, the sizing may not be consistent, so it’s important to try on the shoe before purchasing. Finally, the shoe may not provide enough arch support for individuals with flat feet.

Overall, the Skechers Performance Women’s Go Walk 4 – Pursuit Walking Shoe is an excellent choice for elderly individuals who want a comfortable and lightweight walking shoe.

Buying Guide

When it comes to choosing the best walking shoes for the elderly, there are a few key features to look out for. We want to ensure that the shoes are comfortable, supportive, and safe for the wearer. Here are some things to consider when shopping for walking shoes for seniors:

Comfort

Comfort is one of the most important factors to consider when choosing walking shoes for the elderly. Look for shoes that have ample cushioning and a soft, breathable upper. The shoes should fit well and not rub or pinch the feet in any way. It’s also a good idea to choose shoes that have a wide toe box to accommodate any foot deformities or swelling.

Support

Support is another crucial factor to consider when choosing walking shoes for seniors. Shoes should have a sturdy sole and good arch support to help prevent falls and reduce the risk of injury. Look for shoes with a firm heel counter to help stabilize the foot and prevent overpronation. If you have problems with plantar fascitis look for soles with support and cushion.

Safety

Safety is also an important consideration when choosing walking shoes for the elderly. Look for shoes with a non-slip sole to help prevent slips and falls. Shoes with a low heel are also recommended, as they provide better stability and reduce the risk of tripping.

In addition to these features, it’s also important to choose shoes that are easy to put on and take off. Slip-on shoes with elastic or Velcro closures are a good option for seniors who may have difficulty tying laces.

Overall, when choosing walking shoes for the elderly, it’s important to prioritize comfort, support, and safety. By considering these factors, you can help ensure that the shoes you choose are the best fit for your loved one’s needs.

Do you find yourself reaching for an extra layer of clothing, even when others around you are perfectly comfortable? If so, you’re not alone. As we age, it’s common to feel colder than we used to. Why is this? Here are ten reasons why older adults tend to feel more chilly than their younger counterparts:

Age-related changes in body composition

As we age, our bodies go through a variety of changes. One of the most significant is a shift in body composition. We tend to lose muscle mass and gain body fat as we get older. This change impacts our body’s ability to regulate temperature, which can have a range of effects on our health.

1. Decreased muscle mass

Muscles produce heat as they contract, so a decrease in muscle mass means our body has less natural warmth to rely on. This can make us feel colder than we used to, especially in our extremities like hands and feet. It can also make it more difficult to perform physical tasks that require strength and endurance, such as carrying groceries or climbing stairs.

However, it’s important to note that muscle mass can be maintained or even increased through regular exercise, particularly strength training. This can help mitigate the effects of age-related muscle loss and keep us feeling strong and capable.

2. Increased body fat

Body fat is an insulator, which can be beneficial in cold weather. However, too much body fat can make it more difficult for our internal organs to generate heat and keep us warm. This can lead to feelings of coldness and discomfort, particularly in areas of the body with less fat, such as the hands and feet.

In addition, excess body fat has been linked to a range of health issues, including heart disease, diabetes, and certain types of cancer. Maintaining a healthy body weight through a balanced diet and regular exercise can help reduce these risks and improve overall health.

It’s also worth noting that body fat distribution can change as we age, with a tendency for more fat to accumulate around the abdomen. This type of fat, known as visceral fat, is particularly harmful to health and has been linked to a range of chronic conditions. Regular exercise and a healthy diet can help reduce visceral fat and improve overall health.

Slower metabolism

Another factor in feeling colder as we age is our metabolism. As we get older, our metabolism slows down, meaning we burn fewer calories. This reduced calorie-burning can make it more difficult for our bodies to generate enough heat to stay warm.

Metabolism is the process by which our bodies convert food into energy. It’s like a furnace that burns fuel to produce heat. As we age, this furnace starts to slow down, and we don’t burn as many calories as we used to. This means we have less fuel to produce heat, and we may feel colder as a result.

3. Reduced calorie burning

Our metabolism slows down by about 2% per decade, which means we’re burning fewer calories and producing less heat than we used to. This can be especially noticeable in older adults who are less physically active than they used to be. When we exercise, our bodies burn more calories and produce more heat, which can help us stay warm. But if we’re not active, we may not be generating enough heat to keep our bodies at a comfortable temperature.

It’s important to note that everyone’s metabolism is different, and there are many factors that can influence how many calories we burn. Genetics, diet, and lifestyle all play a role in our metabolism, so it’s not always a straightforward process.

4. Lower body temperature regulation

In addition to burning fewer calories, our ability to regulate body temperature also declines as we age. Our bodies are less efficient at maintaining a consistent internal temperature, which can leave us feeling chilly.

When we’re cold, our bodies have several ways of trying to warm up. We might shiver, which generates heat by contracting our muscles. We might also constrict our blood vessels, which reduces blood flow to the skin and helps to conserve heat. But as we age, these mechanisms become less effective. Our muscles may not be as strong, so we can’t generate as much heat through shivering. And our blood vessels may not be as responsive, so we can’t conserve heat as effectively.

Overall, there are many reasons why we may feel colder as we age. Our metabolism slows down, our bodies produce less heat, and our ability to regulate body temperature declines. But there are also things we can do to stay warm, such as staying active, dressing in warm layers, and keeping our homes at a comfortable temperature.

Circulatory system changes

Our circulatory system plays a crucial role in regulating body temperature. As we age, changes in our circulatory system can make it harder to stay warm.

The circulatory system is responsible for transporting blood, oxygen, and nutrients throughout the body. As we age, the blood vessels in our body can become less elastic and more constricted, which can lead to a number of health issues. Poor blood circulation is one of the most common problems associated with aging.

5. Poor blood circulation

Aging can lead to reduced blood flow to our extremities, like our fingers and toes. This can leave us feeling colder in those areas, even if the rest of our body is warm enough. Poor blood circulation can also lead to a number of other health issues, including high blood pressure, heart disease, and stroke.

One of the best ways to improve blood circulation is through regular exercise. Exercise helps to strengthen the heart and blood vessels, which can improve blood flow throughout the body. Eating a healthy diet and maintaining a healthy weight can also help to improve blood circulation.

6. Blood vessel constriction

As we age, our blood vessels may become less elastic and more constricted. This constriction can limit blood flow and make it harder to stay warm. Blood vessel constriction can also increase the risk of heart disease and stroke.

There are a number of factors that can contribute to blood vessel constriction, including smoking, high blood pressure, and high cholesterol. Quitting smoking, managing blood pressure, and maintaining a healthy diet can all help to improve blood vessel health and reduce the risk of blood vessel constriction.

In addition to these lifestyle changes, there are also a number of medications and treatments that can help to improve blood circulation and reduce the risk of circulatory system changes. Your healthcare provider can help you determine the best course of action based on your individual needs and health status.

Reduced activity levels

As we get older, it’s natural to slow down and become less active. While this is a normal part of aging, it can also impact our body’s ability to stay warm.

Reduced activity levels can be caused by a variety of factors, including retirement, health issues, and changes in lifestyle. Unfortunately, less physical activity means less heat production, which can leave us feeling colder.

7. Less heat production

Physical activity generates heat, so it makes sense that less activity means less heat production. This can be especially noticeable during the winter months, when the cold weather can make it difficult to stay warm.

However, it’s important to note that even light exercise can help boost heat production and keep you feeling warmer. Simple activities like going for a walk or doing some gentle stretching can go a long way in helping you stay comfortable.

8. Sedentary lifestyle consequences

In addition to reducing heat production, a sedentary lifestyle can also have other consequences that contribute to feeling cold. For example, sitting for long periods of time can lead to poor circulation, which can make it harder for your body to distribute heat.

Furthermore, a lack of physical activity can lead to decreased muscle mass, which can also impact your body’s ability to stay warm. Muscles generate heat, so having less muscle mass means less heat production.

To combat these issues, it’s important to incorporate regular physical activity into your daily routine. This can include anything from going for a walk to taking a yoga class to lifting weights at the gym. By staying active, you can help keep your body warm and healthy.

Hormonal changes

Hormonal changes are another factor that can impact how warm or cold we feel.

9. Menopause and hot flashes

For women, menopause can cause hormonal shifts that lead to hot flashes. While hot flashes can be uncomfortable, they can also leave women feeling warmer than they would otherwise.

10. Thyroid function decline

For both men and women, declining thyroid function can impact our ability to regulate body temperature. Thyroid hormones play a crucial role in metabolism and heat production, so a decline in thyroid function can leave us feeling colder.

Conclusion

There are a variety of factors that can contribute to feeling colder as we get older. Age-related changes in body composition, declining metabolism and circulation, and hormonal shifts can all impact our body’s ability to stay warm. While feeling chilly isn’t necessarily a cause for concern, it’s essential to pay attention to our body’s signals and take steps to stay warm and comfortable, especially in cold weather.

While many start their day with a rested mind and rejuvenated body, those with fibromyalgia (FM) face yet another day of pain and fatigue.

The Brazilian Journal of Rheumatology reports that 6.4 percent of the American population suffers from this incurable disease.

Globally, the crippling pain and debilitating fatigue affect up to 11.4 percent of the population.

Although anyone can develop fibromyalgia, the National Institutes of Health says females, especially middle-aged women, are prone to developing this disorder.

Unlike other chronic diseases, fibromyalgia isn’t a disease within itself. As the Arthritis Foundation puts it, FM is actually a collection of multiple symptoms, such as bodily pain, mood disturbances, neurological issues, and problems with memory and focus.

Want to learn more about fibromyalgia? Watch this informative video of Dr. Sean Mackey of the Stanford University Medical Center unveils the mysteries of this puzzling disease:

Okay, now that we’ve covered the harsh reality of fibromyalgia, it’s time to address the elephant in the room.

Can foods trigger flare-ups? 

Before you pop a can of Pringles, because let’s be real, once you pop you can’t stop, let’s explore the connection between food and fibromyalgia triggers.

The Enigma of Pain – What’s the Role of Nutrition for Fibromyalgia Flare-Ups?

What we put in our body affects how it works. This simple truth is essential for everyone, but when diagnosed with fibromyalgia, it’s paramount for symptom management.

Because of its mysterious nature, identifying universal nutrition guidelines is complicated.

What we do know, according to Academic Press, is obesity directly influences flare-up severity and frequency.

This suggests lifestyle choices, such as remaining sedentary and consuming an unhealthy diet, may stimulate flare-ups. Interestingly, obese fibro patients who shed body fat simultaneously shed flare-up frequency and severity.

Without further ado, let’s explore what science says about foods and fibromyalgia.

The Forbidden Pantry – Exploring Fibromyalgia Food Triggers

Because fibro manifests differently from person to person, flare-up triggers also vary.

However, this doesn’t mean there aren’t similarities among patients. While the following list has been curated from the latest scientific reports, keep in mind your body may respond differently.

The Mirage of Sweetness – Aspartame

Who doesn’t have a sweet tooth? Sugar cravings are real, but if you’re watching your weight or have certain medical conditions, this deliciously sweet ingredient is trouble.

During the 1980s, the prayers of sugarholic were seemingly answered with aspartame.

Packaged in colorful wrapping, this artificial sweetener became a staple in homes, restaurants, and recipe books throughout the nation. With a sweetness level 200 times greater than sugar, the diet world rejoiced.

But, as the saying goes, if it’s too good to be true, it probably is. As the medical community uncovered, the supposed harmless sweetener has a sour side.

To say aspartame is a controversial topic is an understatement. However, it’s impossible to ignore the findings of countless studies.

Also known as Acesulfame potassium, famed alternative medicine guru, Dr. Axe, cites studies linking aspartame to an increased risk of heart disease, Type 2 diabetes, high blood pressure, and even obesity.

However, those living in the realm of fibromyalgia are especially vulnerable. Like other side effects of aspartame, its connection to fibro symptoms isn’t considered conclusive. Even so, investigations into its potential are disturbing.

The information outlined in the journal Clinical and Experimental Rheumatology suggests its consumption can, for some patients, be the primary symptom trigger.

In the study, a woman who suffered from severe fibro pain and fatigue for a decade experienced a complete removal of symptoms once she stopped consuming aspartame.

Final Thoughts: Is aspartame a serious food trigger? While we can’t say for certain, evidence strongly suggests yes. If you consume aspartame, eliminate it from your diet and take note of your results.

The Loafing Truth – Gluten

Oh, there’s something magical about the smell of freshly baked bread. Its rich, comforting scent and delicious variations make it a staple in most diets. As difficult as this may be to hear, it may be the source of your fibro triggers.

Throughout the past several years, a bread war has broken out in the United States.

Gluten-free products have moved out of the incense-soaked shelves of natural stores, and into the fluorescent glow of national retailers.

What’s so bad about bread? For most people, except those with celiac disease, there’s very little harm in eating a dinner roll. However, fibro patients aren’t like most people. The culprit? Gluten.

In brief, gluten is a generalized term for a variety of wheat proteins. Without going into much detail, the Celiac Disease Foundation states gluten acts as structural support to help foods keep their shape.

That’s why bread isn’t the only problematic food. Gluten is used in everything from sauces, salad dressings, and pasta to food coloring, beer, and seasonings. Now that we got that out of the way, what’s the risk for fibro patients?

As research into fibromyalgia continues, certain trends regarding gluten and FM symptoms have manifested.

While patients with celiac disease are obviously triggered by this compound, data outlined in Rheumatology International offers a strong case against gluten.

Patients who consumed a gluten-free diet experienced “remarkable” improvements. In some cases, fibro symptoms were almost fully eliminated.

To demonstrate the potential risk of gluten, eight patients started eating gluten after abstaining. The result? Their fibro symptoms immediately returned.

Final Thoughts: Out of almost all foods, gluten appears to be the riskiest for fibromyalgia patients.

Even in those without celiac disease, gluten proteins seem to be the root cause of flare-ups.

Avoid gluten for several months and see how your body responds. You may be surprised to discover your morning toast could be causing.

The Shades of Pain – Nightshade Vegetables

Did you know over 2,500 vegetables are classified as nightshades? Some of the world’s most popular veggies, such as tomatoes, potatoes, and bell peppers, belong to this sprawling family.

While they offer a host of beneficial compounds, they can also trigger serious FM flare-ups.

Does the thought of never eating french fries again fill you with terror? Before you rush out for one last binge, read what researchers have to say.

For years, researchers have warned arthritis patients about nightshades. But how can a vegetable, which should help the body, possibly trigger such painful flare-ups? The answer, according to Arthritis Today boils down to inflammation.

While susceptibility to nightshade triggers varies, preliminary evidence suggests a compound known as glycoalkaloid solanine is the culprit.

Classified as an alkaloid, it’s shown to have pro-inflammatory qualities. Essentially, it encourages inflammation in certain people.

When dealing with an inflammatory disease, such as rheumatoid arthritis or fibromyalgia, any substance that encourages inflammation should be avoided.

But this raises the question, is this threat common enough to avoid tomatoes on your salad?

Unfortunately, we don’t know. What is known doesn’t suggest this food is a monumental trigger. However, as stated above, fibro sufferers must avoid anything that promotes inflammation.

As Kent Holorf, M.D. of the Holtorf Medical Group Center states, some may experience significant pain relief while others may not.

Final Thoughts: Talk to your doctor about the potential triggers of nightshades. Like any other food on this list, the only way to know is to abstain and observe.

It’s possible for only one member of the nightshade family to trigger inflammation. For example, tomatoes may cause a serious response while potatoes may be harmless.

Dietary Restrictions for an Unrestricted Life – Conclusion

The food you eat plays an invaluable role in more than just your waistline. From boosting overall health to destroying it, we really are what we eat.

In the realm of fibromyalgia management, food isn’t just nourishment or pleasure. It’s the difference between actually living or blandly existing.

As science continues its investigation into the intricacies of this chronic condition, be prepared for a slew of recommendations.

For example, the Nutritional and Functional Foods for Healthy Aging journal suggests micronutrient deficiencies can lead to increased flare-ups.

But in almost the same breath, the authors suggest there isn’t enough evidence to support this claim.

Ultimately, it’s up to you and your doctor to determine what foods trigger your unique situation.

While conflicting and consistently changing information is an unending reality, all’s not lost.

Taking care of your body, losing excess body fat, and remaining positive play an undeniable role in fibromyalgia control.

Remember, we may not choose the cards we’re dealt. But we do control how they’re played.

Once you get six to eight hours of sleep, depending on how much your body needs to fully recharge, you’ll find it easy to get more done during the day.

If you’re struggling with your sleep patterns or just looking for some help to sleep better, try eating one or more superfoods an hour before bed.

Also, drink at least eight ounces of water to make sure you’re hydrated.

The following are the top 10 superfoods to help you get a good night’s rest every night: bananas, peanut butter, kale, almonds, walnuts, oranges, red tomatoes, broccoli sprouts, carrots, and Greek yogurt. 

Top 10 Superfoods to Sleep Well at Night

The following superfoods will help you rest better at night, sleeping deeper than ever before.

1. Bananas are the perfect bedtime snack

Bananas are high in potassium and magnesium, making them perfect for your body before you hit the hay.

This fruit also provides your body with vitamins B6 and B12, which help to promote healthy brain function while you sleep.

Besides the B vitamins, they’re also rich in tryptophan and potassium. Tryptophan is a sleep-inducing amino acid while potassium is a mineral that acts as a natural muscle relaxant.

2. Peanut butter’s surprising benefit

A generous spread of peanut butter on anything you like with it will provide your body with tryptophan.

What is tryptophan? It is a chemical compound found in nuts and seeds that helps the brain produce serotonin, a hormone that lifts your mood and helps you sleep better.

3. Kale is a natural sleep aid

Sleep soundly at night with kale. It sounds strange, but it works. As a natural sleep aid, a handful of organic kale is a great way to help you fall asleep.

It’s a perfect balance of sleep-inducing ingredients, including magnesium. Wake up refreshed and ready to tackle the day.

Kale restores your natural sleep rhythm by reducing levels of cortisol while increasing levels of melatonin.

4. Get your zzzs with a simple almond snack

Almonds are a great snack option for those watching their weight and can also help you sleep better at night. They’re easy to incorporate into any diet plan.

They contain two essential ingredients to help you sleep well: melatonin and magnesium.

5. Sleep better tonight with a handful of walnuts

Walnuts are a good source of tryptophan. This amino acid produces serotonin, a mood-enhancing hormone, and melatonin, a sleep-enhancing hormone in the body.

6. Fry tomatoes with holy basil for a delicious snack

Red tomatoes are delicious, healthy, and packed with lycopene. Lycopene offers the wonderful benefit of helping you stay asleep all night long.

While it’s fine to just eat raw tomatoes, you could also try frying tomatoes in healthy oil and sprinkle them with basil.

The heat and fat improve the ingestion of lycopene. Holy basil(Ocimum tenuiflorum) is recommended in Ayurvedic medicine to alleviate depression because of its effects on calming the mind by reducing cortisol.

7. Rebalance your circadian rhythm with broccoli sprouts

Broccoli sprouts can help improve your sleep quality. Sulforaphane is an antioxidant and anti-inflammatory that is found in broccoli sprouts, which could have contributed to maintaining a better circadian rhythm.

Sulforaphane is also a chemical that inhibits an enzyme that breaks down the neurotransmitter’s serotonin and melatonin in the brain.

These neurotransmitters control our mood and depression, so by inhibiting their breakdown, we can feel more energized and happier. Broccoli sprouts also contain phenols which are compounds that could help improve

8. Sleep more soundly with crunchy carrots

Carrots are an easy way to get more alpha-carotene into your diet. Whether you’re looking for a dessert, side dish, or a snack to make a healthy dinner more fulfilling, carrots are the way to go.

They are an easy way to help you sleep more soundly. It doesn’t matter how you like your carrots–fresh, packed, canned, or juiced–all these variations are effective sources of carotenoid.

9. Edamame’s little-known sleep-inducing properties

Edamame is a staple in Asian cuisine, and its popularity has been growing in North America. These natural soybeans contain tryptophan, an essential amino acid that helps promote sleep and relaxation.

And the best part: they’re easy to cook with! You can enjoy soybeans straight from the pod or transform them into an incredible-tasting side dish.

10. Sleep like a baby with delicious Greek yogurt

Greek yogurt is a thick, creamy, and rich dairy product that has been a staple in Greek diets for centuries. The product is often made from cow or goat milk and has high protein content.

Sleep well with Greek yogurt’s decadent flavor and satisfyingly thick texture. With just one tablespoon, you’ll get all the protein, calcium, and vitamin B12 that you need. Plus, Greek yogurt has no artificial sweeteners or preservatives.

Honorary Mention

If you don’t have time for dinner or a late-night snack, you can also eat certain fruits to improve sleep quality. Two in particular that can help you sleep better are oranges and kiwi.

1. Oranges are rich in antioxidants and vitamins

Oranges are the perfect way to get a better night’s sleep! With their powerful antioxidant properties, their vitamin C, B6, and A content, and their sleep-inducing qualities, you can’t go wrong by eating some oranges before going to bed.

This fruit can also increase the level of melatonin in your body, raising it as much as 47 percent. The B vitamins reduce anxiety or depression by synthesizing GABA, which is a sleep-inducing brain neurotransmitter, as well as serotonin and dopamine.

2. Kiwi is the perfect low-calorie snack before bedtime

Kiwis are a fruit native to New Zealand. They are the perfect snack for people who didn’t have time for dinner but want to sleep better at night.

Unlike other superfoods, kiwifruit is low in calories, low in sodium, and high in fiber. Plus it contains vitamin C, B vitamins, potassium, and more. Simply pop a kiwi into your mouth before bedtime for an easy way to get a better night’s sleep.

Final Thoughts

In the modern world, it’s no secret that sleep has been sacrificed for productivity. This has resulted in people succumbing to cognitive and physical issues arising from sleep deprivation. In desperation, they may turn to habit-forming sleeping pills to fall asleep.

But what if there was a simple way to fall asleep?

As outlined in this article, there are many foods that can help you sleep better–but, unfortunately, their sleep-enhancing qualities are little known.

If you want to sleep better, pick a few favorite superfoods to eat before bedtime. Alternatively, you could try a different superfood every night for variety.

Besides deciding on a single superfood, some can be combined as well for increased potency; for example, bananas and peanut butter. While either eating bananas or peanut butter alone will help you sleep better, combining them will work wonders.

All the superfoods mentioned are some of the most-consumed foods in a healthy diet, but many people are unaware that they can also help them sleep better.

However, the common foods listed here are loaded with essential soporific nutrients, ranging from tryptophan to vitamins that calm nerves and minerals that relax muscles.

As explained by Jessie Szalay, a contributor to Live Science, electrons need to be in pairs for optimal performance, so when oxygen in the body divides into single atoms, these are referred to as free radicals and scour the body in search of other electrons to pair with.

This activity damages cells and tissue, proteins, and the body’s DNA.

These free radicals and the resulting oxidative stress can increase the risk of developing chronic health conditions such as cancer, diabetes, and heart disease.

Even Alzheimer’s disease and Parkinson’s disease have been associated with free radicals. Aging conditions like skin damage, macular eye degeneration, and fatigue can be linked to the harmful effects of free radicals.

Free radicals can be caused by food and drink like fried foods, sugar, and alcohol. They are a byproduct of chemical processes in the body, similar to waste, that builds up over time in the body. They also can come from tobacco, pesticides, and air pollution.

A diet rich in antioxidants can help the body neutralize free radicals and build blood antioxidant levels in the body to fend off these types of health conditions.

Natural antioxidants are found in many plant-based foods, and a combination of these foods makes for not only a delicious diet but a very healthy one as well.

Who says dark chocolate is only a dessert food?

Cocoa is full of antioxidants and minerals like potassium, zinc, phosphorus, and selenium. In fact, a single serving of dark chocolate has 11 grams of fiber, 67 percent the recommended daily intake (RDI) for iron, 58 percent the RDI for magnesium, 89 percent the RDI for copper, and 98 percent the RDI for manganese.

Dark chocolate has a higher cocoa concentration compared to milk and white chocolate and is considered healthy chocolate.

A medical study of 23 healthy individuals showed that eating dark chocolate resulted in reduced low-density lipoprotein (LDL), or bad cholesterol, and increased high-density lipoprotein (HDL), or good cholesterol, which can aid in lowering the risk of heart disease.

A second study of 297 individuals over a longer time frame showed reduced systolic blood pressure in those who ate cocoa-rich foods. Higher cocoa content means there are more antioxidants present in the product.

Mix and match and eat your greens

A salad of kale, spinach, and cabbage is the trifecta of antioxidant ruffage and is low in calories. Kale is packed with vitamins A, C, and K, calcium, and antioxidants, with red varieties like redbor and red Russian containing levels nearly twice as high. In addition to increasing antioxidant levels in the body, kale also helps strengthen bones and tissue.

Like kale, red cabbage also has high levels of vitamins A, C, and K, and antioxidant levels are more than four times that of regular cooked cabbage. Red cabbage is linked with a lower risk of heart disease and certain types of cancer and helps with weight control and diabetes management.

Spinach is a health-rich food loaded with vitamins and minerals. Lutein and zeaxanthin are two antioxidants found in spinach, which also help improve eye health, prevent age-related macular degeneration, and provide protection from UV light.

Reds and blues, berries are a superfood

Berries like strawberries, raspberries, blueberries, and Goji berries contain anthocyanins.

According to the Annual Review of Food Science and Technology, anthocyanins give fruits and some vegetables their red and blue color, and multiple studies and clinical trials show that anthocyanins decrease inflammation, help with weight control and diabetes management, and serve as an anti-carcinogenic to help prevent cancer.

They are high in antioxidant levels and also help with blood flow and circulation to strengthen bones and tissues.

Berries are also rich in vitamin C, dietary fiber, and manganese. According to ScienceDirect, a test-tube study found that the antioxidants in raspberries killed up to 90 percent of cancer cells of the stomach, colon, and breast.

In fact, Medical News Today reports that medical researchers found that 50 percent of cancer cells eliminated by antioxidants are from the raspberry extract and black raspberries can even slow the growth of cancerous tumors.

Goji berries come from the Lycium barbarum and Lycium Chinese plants and have been used in traditional Chinese medicine for more than 2,000 years. They are full of vitamins, minerals, and antioxidants that are proven to prevent heart disease and cancer and fight the signs of skin aging.

Not only are blueberries high in antioxidant levels, but a research study printed in Nutritional Neuroscience also provided valuable insight into the positive effect of blueberry polyphenols on the central nervous system and anti-aging.

Blueberry polyphenols help decrease declines in cognitive and motor function with the possibility of future pharmacology use.

Go nuts for pecans

Pecans are a superfood and packed with vitamins and minerals like potassium, iron, calcium, manganese, magnesium, zinc, and selenium.

They contain monounsaturated fats, considered healthy fats, as well as oleic acid and phenolic antioxidants. Their high concentration of antioxidants helps lower LDL levels, or bad cholesterol, within two to eight hours of consumption.

While pecans are a good source of healthy fats and other important vitamins, minerals, and antioxidants, they are high in calories so should be eaten in moderation to avoid weight gain. Additionally, those with diabetes or a pre-diabetic condition should monitor their level of pecan intake.

Be like Jack and grow a beanstalk

Beans are a legume high in protein and fiber to aid in digestive health. They are high in antioxidants, with some varieties having higher concentration levels in certain types of antioxidant agents.

For example, pinto beans contain the antioxidant kaempferol, which has been associated with reduced inflammation and a decline in cancerous tumor growth.

Animal studies conducted in a test-tube environment were published in Molecular Carcinogenesis and show kaempferol successfully suppresses the growth of cancer cells in the breast, lungs, bladder, and kidneys. Specifically, pinto beans also contain important vitamins and minerals thiamine, iron, potassium, phosphorus, and magnesium.

Grapes do more than making good wine

Purple and red grapes are a good source of vitamins C and K, thiamine, and selenium, a mineral that according to the National Institutes of Health, Office of Dietary Supplements, aids in maintaining a healthy immune system, optimal cognitive function, and normal thyroid level for proper metabolic function. Purple and red grapes are also high in antioxidants anthocyanin and proanthocyanin.

According to the University of Rochester Medical Center, proanthocyanidins are chemical compounds called polyphenols and give many fruits their bright hues of red, blue, and purple.

Polyphenols are more than just a color pigment as they are a subclass of flavonoids and help prevent the development and progression of heart disease and cancer.

Get healthy. Okey-doke artichoke

Artichokes are a vegetable dating back to ancient times when people used the leaves of the plant to treat jaundice and other liver conditions.

They are an excellent source of dietary fiber, vitamins, and minerals like potassium, magnesium and phosphorus, and antioxidants, particularly chlorogenic acid.

Artichokes promote heart health as they increase healthy HDL cholesterol levels, help with liver function, and aid in digestive function and overall gut health.

While some vegetables lose their antioxidant level with cooking, artichokes are unique in that boiling or steaming them can increase their antioxidant content by eight times and 15 times, respectively, according to the American Chemical Society and printed in the Journal of Agricultural and Food Chemistry.

Add some fall color to your diet year-round

Orange and yellow vegetables like sweet potatoes, carrots, peppers, and squash are great sources of vitamin A, minerals, and antioxidants that aid in preventing heart conditions and certain types of cancers. Orange and yellow vegetables also contain vitamins C and K, dietary fiber for improved digestive health, calcium, and iron.

As an example, a serving of raw carrots contains 73 percent of the recommended daily intake (RDI) of vitamin A in addition to other vitamins and minerals. Carrots help promote eye health and prevent eye disease and deterioration like macular degeneration.

Yellow squash, also known as summer squash, contains high levels of vitamins A, C, and B6, folate, or vitamin B9, magnesium, manganese, riboflavin, potassium, and phosphorus.

Squash also is high in dietary fiber for improved digestion and gut health. Manganese found in squash helps strengthen bones and the body’s metabolic ability to process carbohydrates and fat.

Yellow peppers are technically a fruit, but most people categorize them as a vegetable. They contain high levels of dietary fiber and folate, or vitamin B9, as well as vitamin K, which helps the body’s blood clotting function for healing.

Vitamin C found in yellow peppers boosts the immune system and blood oxygenation, which increases energy levels and prevents fatigue.

A single serving of pumpkin has more than 200 percent of the recommended daily intake (RDI) of vitamin A. Pumpkin also contains vitamin C to help boost the immune system and high levels of antioxidants.

While eating these yellow and orange vegetables in their raw form helps preserve their nutritional levels as cooking them can remove the vitamins, minerals, and antioxidant levels, pumpkin is one vegetable that maintains its healthy components even when cooked.

Raw, juiced, or leafy, beets are the complete food

While not orange or yellow, another vegetable with high nutritional value is beets, also known as red beet, table beet, and garden beet. Beets are technically a root and are rich in dietary fiber, potassium, iron, vitamin C, and folate, or vitamin B9, as well as antioxidants betalains.

According to an article published in Critical Reviews in Food Science and Nutrition, betalains aid in a healthy digestive system and lower the risk of cancer in the colon as well as serve as an anti-inflammatory and help with arthritic pain.

Beets can be eaten in their root form as well as in juice form. Their leaves are known as beet greens and can also be eaten. Regardless of form, beetroot improves blood flow by widening the blood vessels and oxygenating the blood, thereby also improving blood pressure, energy levels, and exercise performance.

Beets can maintain their healthy vitamin and antioxidant levels in raw form as well as a cooked or pickled state. Beets come in a variety of colors, including yellow, white, pink, and purple, but all have these healthy characteristics and antioxidant benefits.

Antioxidants are naturally occurring in the body, but also can be manufactured in artificial form and taken as a supplement.

They are essential in neutralizing and fighting free radicals and the resulting oxidative stress caused by the build-up of free radicals.

Antioxidants help protect the body from harmful particles that can cause serious health conditions like heart disease, diabetes, cancer, and chronic diseases like Parkinson’s disease and Alzheimer’s disease that can lead to death.

Free radicals also cause cell damage that increases the signs of aging and can affect secondary conditions like weight gain and eye health and disease like macular degeneration.

Free radicals in the body can interfere with proper blood flow, blood vessel width, and blood oxygenation levels, which can, in turn, cause fatigue and take longer to recover and heal from strenuous activity and workouts.

The harmful effects of free radicals can affect people of all ages, races, and genders. They increase the signs of aging in appearance, as well as physical health and cognitive function.

Adding color to the diet through fruits, vegetables, leaf salads, and legumes, can provide not only a delicious array of foods but also increase the antioxidant levels in the blood and help ward off these health issues.

It’s true that green tea still lags significantly behind black tea in terms of popularity, but even with the gap that wide, that’s still over 10 billion cups of green tea that were consumed over the course of last year.

People have grown fonder of drinking green tea due to a variety of reasons. When green tea is brewed in a certain way, it can take on a bitter flavor, but it’s the type of bitterness that does not overwhelm and can even be pleasant to certain drinkers.

People have also figured out how to draw out the inherent sweetness of green tea, and that has helped turn it into a drink that is capable of appealing to more people.

Still, while more people may be more receptive to the flavor of green tea, that’s probably not the number one reason for why billions of cups of it were consumed in 2017. In all likelihood, it’s the health benefits of green tea that people are still after.

Green tea can help improve a person’s health in numerous ways, and some folks may not even be aware that this increasingly more popular beverage continues to present benefits when people decide to drink it before going to bed.

In this article, we will discuss the different benefits that can be obtained from green tea whenever it is consumed before sleeping.

Bad breath can be eliminated by drinking green tea

Morning breath is an issue that plagues many people. That’s the kind of problem that can make many people shy away from interacting with others, wary that the foul odor of their breath may repulse others.

Brushing your teeth before bed can help eliminate the harsh odor of bad breath somewhat, but many who are saddled with this problem have likely tried that already and have found that it does not do nearly enough to get rid of the stench.

This is where green tea can come in and provide a bit of assistance.

Famed YouTuber Doctor Mike discussed the benefits of green tea in a previously posted video, and one of the points for the beverage that he talked about was its positive effects on bad breath.

According to Doctor Mike, some of the nutrients in green tea, namely the ones known as catechins, are known to eliminate the bacteria that live in a person’s mouth.

As you may know, those pesky microorganisms are the main reasons for why your breath can smell really bad in the morning, so anything that can work against or even eliminate them will contribute to the cause of you having less putrid breath when you wake up.

In order to get the best results, what you can do is to adopt the habits of brushing your teeth and drinking green tea before going to sleep.

If doing just one of those things prior to hitting the hay can significantly improve your bad breath situation, then logic would dictate that doing both should be more beneficial to you.

It may be best for you to drink the green tea first before you head into the bathroom for a brush just to make sure that the flavor of the drink isn’t altered.

Oh and Doctor Mike also pointed out that drinking green tea can help you get rid of the cavity-causing plaque that may reside in your mouth.

That’s just another reason for why having a cup of green tea is a good idea before you call it a night.

Green tea can be the cure for a restless night

For many people, the simple act of falling asleep is one of the greatest challenges they face on a nightly basis.

Stress can make it almost impossible for people to find rest at night. You may already be under the sheets and getting ready to rest when a work problem suddenly pops into your head and then that’s it, and hope you had of enjoying a full eight hours of sleep just went out the window.

Younger people may be plagued by issues at school. The struggle to post good grades is something anyone who ever went to school can relate to, and worrying about that is a surefire way to get no sleep.

If you are unfortunate to have one of those restless nights, then maybe you should consider drinking some green tea.

Speaking previously to WebMD, nutritionist Beth Reardon, RD, said that there is a substance inside green tea that can calm people down, and it is known as theanine.

The theanine present in the tea relaxes people and it also puts them in a state of mind that is more conducive to slumber.

Stress certainly has the potential to be overwhelming at times, but the soothing powers of the theanine present inside green tea are capable of overcoming it.

It is worth noting that the theanine in green tea can counteract more than just the stress that’s weighing heavily on you.

Millions of Americans are dealing with an anxiety disorder of some kind. Anyone who’s experienced what it’s like to have an anxiety disorder understands how it can affect the quality of life.

It creeps into every aspect of daily life and makes even the most menial tasks almost impossible to accomplish. When left unchecked, an anxiety disorder can dominate a person’s life.

Green tea will not cure an anxiety disorder, but what it can do is make it more manageable. Again, the presence of the theanine in the tea is key here.

Theanine is known as something that can be used for the purposes of treating anxiety. By pouring yourself a cup of green tea, you can quell the anxiety troubling you at least for the night.

You will still need to seek long-term treatment for your anxiety, but green tea can serve adequately as a temporary source of relief.

Green tea is an ideal alternative to your after-dinner coffee

Many people prefer to have a cup of coffee after dinner because it relaxes them. Anything that can help you unwind after a long day is something you should be able to freely enjoy and for a big chunk of the population, coffee is what they like to turn to for that purpose.

Having coffee at night doesn’t always make sense given its caffeine content. Instead of easing you into your hours of sleep, a cup of joe may instead work to liven you up.

That’s not necessarily a bad thing, though you would probably prefer to just be asleep if you have something important to do at work or school the following day.

If you just can’t live without your after-dinner drink, then perhaps substituting coffee with green tea would be a wise move for you.

Though both drinks contain caffeine, green tea contains way less of that compared to coffee.

According to an article from Harvard Health, around 20-45 mg of caffeine is present in every eight-ounce cup of green tea. An eight-ounce cup of coffee contains about twice the amount of caffeine.

Your troubles with sleeping could have something to do with your after-dinner habit of drinking coffee, so fix that by turning to some green tea instead.

Minimize the effects of having a big dinner by having some green tea

You’ve probably heard of the saying that eating too much at night is not good for you because you aren’t giving yourself enough time to digest the food you just consumed.

We instinctively know that gorging yourself on food at night is a bad idea, but let’s face it, when you’re having a good time with friends and family at the dinner table, it can be hard to turn down that second serving of mashed potatoes.

Ideally, what you want to do is refrain from overeating at night as much as possible, but is there still some way for you to rest easy at night if you did give in to your cravings?

The answer to that question is yes, and what you’ll want to do is prepare some green tea. Apart from all the benefits that have already been mentioned above, green tea also happens to have a positive effect on your metabolism.

Namely, some studies have shown that drinking green tea boosts the rate of your metabolism, according to Healthline.

If after finishing up with dinner, you feel like you’re about to burst because of all the food you just ate, take a few moments to fix up some green tea to be rid of that problem.

Some restaurants already feature the practice of offering their diners some tea after their meals because it is a digestive aid. You don’t need to go out to a fancy restaurant just for some after-dinner tea, however.

Since green tea is widely available, just make sure that you always have some bags ready to go home and those nights of you tossing and turning in bed because of an uncomfortable feeling in your stomach will be nothing more than remnants of the past.

These other benefits of green tea will help you rest easy at night

The following benefits of green tea aren’t necessarily going to make it easier for you to rest or improve the quality of your sleep.

Instead, what they will do is provide you with some peace of mind knowing that your habit of drinking green tea is improving your life in a number of ways.

First off, you’ll be glad to know that green tea provides benefits that can help combat certain diseases. Green tea is teeming with polyphenols, and those are prized for their ability to fight against cancer.

Regularly consuming cups of green tea will not grant you immunity from your cancer, but anything that increases your chances of avoiding that disease has to be considered a good thing.

Antioxidants are also abundant in green tea. You’ll love having those around because they are also essential in the fight against cancer.

Alzheimer’s and Parkinson’s are diseases capable of completely devastating the people they afflict. Their effects can be so severe that the affected individuals may no longer resemble their old selves mentally.

No one deserves to be affected by such a terrible ailment, and green tea can improve your chances of avoiding both of them as you age.

Compounds found in green tea are known to provide protection for the brain. By picking up the habit of drinking green tea earlier in life, you are effectively enhancing your brain and getting it better-prepared to handle potential issues that may pop up in the future.

Even diabetes is something green tea can help with. Previously conducted studies have indicated that green tea can work to effectively lower a person’s blood sugar level.

It’s hard to avoid food items that are filled with sugar these days, so at least drink up some green to mitigate the amount of sugar you are putting into your body.

Weight issues are problems that plague millions of people. Green tea helps with that too. You can lower your body fat percentage by drinking more green tea, though you will still need to follow a better diet and exercise regularly if you want the full effect.

As this article shows, green tea is a drink that can benefit you in so many ways. Minor issues such as bad breath or overeating can be remedied by a cup of green tea.

More serious illnesses such as cancer and diabetes can’t be completely negated by picking up the habit of drinking green tea regularly, but still, doing that will help.

On the flipside, there is almost no downside to drinking green tea. Before you sleep at night, make it a habit to sip some green tea before you doze off.

Making that minor change in your routine could end up paying huge dividends in the long run.

Traditional remedies for various kinds of conditions have existed since the early days of civilization.

Back then, the lack of technology-led man towards wanting to understand the interactions that different components of nature have with human bodies.

Through trial and error, early man was able to develop a number of remedies that showcased good results when trying to treat various kinds of conditions.

One prominent example of a traditional form of medicine is Ayurveda. The ancient remedies of Ayurveda first started emerging in ancient India and gained more prominence in the Indus Valley and Harappan Civilizations.

People during that time took to studying and understanding the various remedies that currently exist and began to perpetuate these practices with the hope of curing those who have been diagnosed with common conditions and disorders.

Even though today the Ayurvedic industry may seem like a small sector of medicine when compared to the net worth of big pharmaceutical industries, there is no doubt about the effectiveness of the remedies that this field offers.

One of the core aspects of Ayurveda is, of course, the ingredients that are used. There are eleven main ingredients that the remedies of Ayurveda revolve around.

These ingredients are Ashwagandha, Arjuna, Curcumin, Triphala, Amla, Boswellia, Shatavari, Holy Basil, Neem, Rauwolfia, Gymnema, and Sylvestre.

Ashwagandha – The Primary Ingredient Of Ayurvedic Healing

Ashwagandha is considered to be one of the most powerful ingredients in Ayurvedic medicine and is something that is included in a large number of Ayurvedic medicines.

This plant is often considered to be the backbone of this form of ancient medicine and is something that has been widely used since this form of medicine started seeing prominence.

According to Healthline, The health benefits that this plant provides are enormous, which is also why it forms such a large component of this kind of treatment.

Ashwagandha belongs to the family of nightshades, which is similar to vegetables and fruits like potato and tomato.

The plant that bears the Ashwagandha looks like a small shrub that has reddish-orange leaves and bears red fruit.

This fruit is no bigger than a plum and needs to be harvested at the right time to get the best medicinal properties out of this.

Typically, Ashwagandha can only be grown in dry and warmer regions, which is why it saw prominence in Asia and the Middle East.

Today, however, Ashwagandha can be grown in almost any part of the world provided that the plant is grown in temperature and moisture controlled environments.

Best Time of Day to Take Ashwagandha

Just like any other kind of medicine, the time that you take Ashwagandha is incredibly important.

This is something that improves the efficiency of the medicine and is something that can boost the positives that one attains when taking this.

There are two main times of the day when Ashwagandha has the most effect on the body. This is in the morning, and at night before you go to bed.

Taking Ashwagandha In The Morning

Indian Ayurvedic treatments have always prescribed Ashwagandha to be taken first thing in the morning when one wakes up.

This is because the body is able to process the Ashwagandha the best at this time, enabling the person to experience its maximum benefits.

One of the main reasons why Ashwagandha is best taken in the morning is because of its impact on one’s overall energy levels. For those who need a quick start to their day, taking

Ashwagandha is one of the best ways to do so. It can also serve as a good alternative to coffee which can sometimes have hindering effects on the body when taken in excess.

Ashwagandha, however, improves the metabolic rate of the body and helps the person stay more alert and active.

Because of this, taking Ashwagandha at the beginning of your day can ensure that you are more productive and energetic enough to do all that you need to do.

Ashwagandha is also considered to be great for those who work out and want to improve their energy levels.

Because of the impact that Ashwagandha has on the muscles and overall energy, a person taking this is able to have a more impactful workout.

Overall, this is something that can, in turn, improve your body’s overall health, leading to a fitter lifestyle.

Taking Ashwagandha Before Bed

The second time of the day, or night rather, when Ashwagandha ideally is taken is just before one head to bed.

As mentioned earlier, Ashwagandha is a medicinal herb that is given to patients who are experiencing insomnia and other related disorders and can help you sleep better.

Because of this, taking Ashwagandha just before bed is incredibly beneficial. For those who also have trouble getting a good night’s rest because they are easily woken up by surrounding disturbances, Ashwagandha is something that can help with that.

This effect of Ashwagandha mainly happens because of its interaction with a component in the body known as cortisol.

The body normally produces cortisol before it gets ready to sleep, which in higher levels can lead to insomnia.

Ashwagandha tries to curb the amount of cortisol that the body produces, thereby making it easier to fall into a deep sleep.

How To Take Ashwagandha

There are several more benefits that Ashwagandha offers, which is why this is considered to be one of the best ingredients that one can incorporate into theirs.

While the time of the day that you take Ashwagandha is incredibly important, it is also important to use it in the right manner and in the right kind of recipes that would compliment the ingredient.

There are several YouTube videos and guides like this one by Christine Bullock that show viewers different ways in which they can incorporate Ashwagandha and other natural remedies into the kind of meals that they have.

It is important to note that different recipes work well for different kinds of treatments, and finding the right recipe for your needs is incredibly easy.

Uses Of Ashwagandha

Because of how widely this plant is used in Ayurvedic medicine, there are a number of applications that Ashwagandha can help with.

Ayurvedic medicine does prescribe different proportions of Ashwagandha for different kinds of symptoms. The applications of Ashwagandha are as follows:

1. Curtailing Stress

One of the first things that Ashwagandha can help with is the curtailment of stress. According to the ancient Vedic texts that Ayurveda is dependent on, there is a connection that this form of medicine establishes with the body and the mind.

This perpetuates the concept that someone who is stressed or under any kind of mental burden would then see an effect on their overall health and body.

Because of this, Ashwagandha is always used first as a way to ease the mind and relieve stress and then proceed onto helping with the other remedies that are needed.

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2. Improving Energy Levels

Another core aspect of Ayurveda involves the alignment of the chakras that control the efficiency and health of one’s body.

When one of these chakras is not aligned properly, the body then undergoes a number of changes that result in a number of problems. One of the effects that dawns out of this misalignment is reduced energy levels.

There are also several other contributing factors that can lead to reduced energy levels, and Ashwagandha tries to improve the levels that one experiences.

According to Ayurveda, improving the energy levels is something that can greatly contribute towards helping the body fight off infections, and maintain its proper functioning.

3. Helps With Concentration

Ayurvedic treatments have always been considered to be far ahead of their time, and even before western medicine was developing remedies for attention disorders, Ayurveda already had Ashwagandha as treatment options available to people diagnosed with these.

Ashwagandha is known to be a plant that can contribute towards better attention, and can improve one’s overall concentration.

In Indian households, it was considered a norm to give Ashwagandha to children in schools to improve their performance and help them study better.

Today, this application goes far beyond, which is why Ashwagandha is considered to be a vital ingredient in the treatment of ADHD and similar disorders.

According to the Natural Medicine Journal, A study conducted by Dr. Robin DiPasquale showcased the impact that Ashwagandha can have on concentration and memory retention.

4. Promotes Better Sleep

Sleep is one of the essential things that the body needs to stay healthy and fit. If a person doesn’t get the right amount of sleep, their body is more likely to undergo a number of problems as a result of it.

Because of this, getting the right amount of sleep is essential for the body for several prominent reasons.

However, there are always going to be moments when the body is unable to get the right amount of sleep that it needs, and Ashwagandha is something that can help immensely when it comes to this.

One of the core uses of Ashwagandha was in the treatment of insomnia and sleep disorders, and taking Ashwagandha on a regular basis is something that can promote good health and proper sleep.

Dr. Weil, a prominent medical professional, further elaborated on the impact that Ashwagandha has on the body, and why it is essential for sleep.

5. Prevents Frequent Illnesses

Because of the immensely positive effects that Ashwagandha has on the body, it is incredibly useful to those who fall sick on a regular basis and who want to strengthen their immune system.

Because Ashwagandha tends to have a number of positive properties, it enables the body to fight off infections in a much easier manner and enables it to perform all its processes with absolute ease.

This is also one of the reasons why taking Ashwagandha on a regular basis can help improve your health and fitness as a whole.

6. Can Reduce Cholesterol

One of the reasons why Ashwagandha is prescribed to people who are in the above forty age bracket is because of its interaction with cholesterol.

Ashwagandha is considered to be great for those who want to take care of their heart health and want to take measures to reduce the occurrence of problems as a result of cholesterol.

According to the US National Library of Medicine, There have been several studies that have been conducted that showcase the effect that Ashwagandha has on the body and the impact that it has in relation to cholesterol.

When Should You Not Take Ashwagandha

Even though Ashwagandha mainly provides a wide range of benefits, just like any other ingredient, it does have those instances in which this should not be taken.

Understanding these can help prevent any side effects that one would otherwise experience as a result of this, and can reduce the ill effects that one would start to exhibit.

An article published on Livestrong further explains the impact that Ashwagandha can have on the body.

1. During Pregnancy

One of the instances where Ashwagandha should not be taken is during pregnancy.

Ashwagandha was known for being a plant that can induce a miscarriage, which is why taking even a small amount of it is something that can affect the body and the child that a woman is carrying.

2. Individuals With Stomach Ulcers

The second instance wherein a person should ideally stay away from Ashwagandha is when they have been diagnosed with some kind of stomach ulcers.

Stomach ulcers usually lead to a certain amount of irritation in the stomach, which is only aggravated with the use of Ashwagandha.

3. Adults Diagnosed With Autoimmune Conditions

Individuals who have been diagnosed with any kind of autoimmune disorder should stay away from Ashwagandha because of the interactions that it can have with the body.

While there is very little evidence to support this claim, it is something that can be done to prevent side effects from occurring, which can lead to further complications.

4. Surgical Patients

Because of the impact that Ashwagandha and other Ayurvedic treatments can have on the body, taking this just before or soon after surgery can lead to further complications.

However, once the patient has recovered, they can go back to taking a regular dose of Ashwagandha to improve their immune system.

Conclusion

There is no doubt that Ashwagandha is an incredibly beneficial component that is used in Ayurvedic treatments and is something that anyone looking to go in for natural remedies to treat common conditions should choose.

Signs and Symptoms of Vitamin D Deficiency That Shouldn’t Be Ignored

How is Gestational Diabetes Diagnosed?

Gestational diabetes typically does not cause any symptoms in the mother. This is why it is so important for early and consistent health care during pregnancy.

A screening test for gestational diabetes called a glucose challenge test, is given between the 24th and 28th week of pregnancy.

A positive test result for the glucose challenge test does not indicate a definitive gestational diabetes diagnosis.

It does indicate a need for a more thorough test called a glucose tolerance test. This test is similar to the original challenge but blood is taken at regular intervals over a longer period of time.

What is Gestational Diabetes?

The cause of gestational diabetes is unknown, but there are some risk factors researchers have identified.

These risk factors include advanced maternal age, a family history of diabetes, being significantly overweight, and for unknown reasons being non-caucasian.

According to the International Diabetes Federation, high blood sugars in pregnant women are most prevalent as women age and especially in women over the age of 45.

Women who may have been diagnosed as being a prediabetic prior to becoming pregnant may be diagnosed with gestational diabetes.

This video produced by the American Diabetes Association, explains what gestational diabetes is.

Pregnancy affects the body in many ways, one of which is producing higher than normal levels of certain hormones.

These hormones interact with insulin in such a way as to prevent it from removing sugar from the blood and moving it into the cells.

The placenta is responsible for producing these counteracting hormones and as the pregnancy progresses, it produces higher levels.

If insulin is affected enough, higher than normal amounts of sugar remain in the blood.

This sugar can affect the growth and health of the fetus. The diabetic condition during pregnancy typically occurs during the second half of pregnancy, or after the 20th week.

What are the Complications of Gestational Diabetes?

Most cases of gestational diabetes can be controlled through diet changes and exercise.

The March of Dimes notes that if it is left unmanaged, it can contribute to complications such as macrosomia (a baby weighing more than nine pounds), preterm birth, low blood sugar in the baby after birth, and an increased rate of C-section.

Untreated gestational diabetes can also contribute to preeclampsia and a higher risk of developing diabetes in the future.

High birth weight babies can lead to many complications during labor and delivery.

Higher Caesarean section rates are noted for women with poorly controlled diabetes because larger babies tend to get stuck in the birth canal.

This can occur with larger babies when their shoulders wedge behind the pelvic bone, necessitating an emergency c-section.

If a larger than normal birth weight is suspected to occur, doctors may need to perform an early C section in order to safely deliver the baby.

This can lead to respiratory distress because although the baby may be large enough, their lungs can be underdeveloped due to being premature.

When babies are constantly exposed to higher than normal sugar during their gestation, when they are removed from this high sugar environment after birth, their blood sugar levels can plunge.

This is known as hypoglycemia and can result in seizures, coma, and even death for infants.

In order to prevent complications of gestational diabetes, changes in the diet while pregnant need to be made along with adding low impact exercise to a routine.

Monitoring the mother’s blood sugar at specific times during the day, like before or after meals, or upon waking will help to determine if medication needs to be used to manage the condition.

How is Gestational Diabetes Managed?

Diet is the most important factor when managing gestational diabetes. When gestational diabetes is well controlled, the risk of complications is reduced.

It is important to be aware of the types of foods that are eaten along with how much is eaten and what they are paired with.

Foods that are high in nutritional value are important to eat during pregnancy for all women.

This is also true for women diagnosed with gestational diabetes. A balanced diet that consists of whole fruits and vegetables, lean proteins, healthy fats, and whole grains should be adhered to.

Limiting foods that contain processed sugar, juices, and baked goods are also important when managing gestational diabetes.

Carbohydrates Should be Limited

Carbohydrates need to be limited and only half the calories consumed in a day should come from this food group.

Processed sweets and soft drinks are very high in sugar while offering little nutritional value.

These types of foods should be avoided, however, other types of carbohydrates like whole grain bread, pasta, and cereals contain fiber which is important during pregnancy.

Six servings of carbohydrates should be eaten each day. One serving would be one slice of bread, one ounce of cereal, or a half a cup of rice or pasta.

These carbohydrates should be consumed in their whole-grain form so that they contain vitamins, minerals, and fibers.

Foods high in starch are usually high in carbohydrates and can raise blood sugar.

These types of foods should be limited and only eaten in small amounts. Some examples of these starchy foods include white potatoes, white rice, white pasta, and white bread.

Carbohydrates are abundant in foods not usually associated with being overly sugary. It is important to remember that while certain foods alone may not be high in carbohydrates, an added ingredient may be.

These include things like sauces, salad dressings, ketchup, any type of fast food, and highly processed foods.

Carbohydrates should be eaten with high-protein foods whenever possible. This is because the protein helps to keep blood sugars lower than when carbohydrates are eaten alone. A good example of this would be eating a piece of whole-grain toast with a hard-boiled egg.

Vegetables Should be Eaten Abundantly

The gestational diabetes diet should contain three to five servings of vegetables per day.

One serving of vegetables is equivalent to one cup of leafy vegetables, ¾ of a cup of vegetable juice, or ½ a cup of cooked or chopped vegetables.

Cooked vegetables can be fresh or frozen, but added sauces, fats, or salts should be avoided. Good vegetable choices include spinach, broccoli, carrots, and peppers.

Fruits Should not be Avoided

Between two to four servings of fruits should be eaten daily. One serving of fruit equals one whole fruit, like a banana, orange, or apple.

It also is equivalent to ½ a cup of chopped, cooked, frozen, or canned fruit. Whole fruits contain more fiber than juices and should be eaten rather than drank.

Canned fruits should be in their own juices rather than syrup to avoid added sugar.

Dairy Products Provide Excellent Nutrition

Four servings of milk and dairy products should be consumed each day. Dairy products are an excellent source of protein and calcium which are important for pregnant women.

One serving in this food group is equal to one cup of milk or yogurt and one and one-half ounces of cheese.

Low fat or skim milk and yogurt are the healthiest options and yogurt should not contain added sugar or sweeteners.

Proteins are Crucial When Managing Gestational Diabetes

Proteins should be consumed in two to three servings per day. One serving of protein includes two to three ounces of beef, poultry, fish, or pork, ½ cup of cooked beans, one egg, or two tablespoons of peanut butter.

Foods rich in protein are also good sources of iron, zinc, and vitamin B. Lean cuts of meat are best and poultry should be hairless to avoid additional fats. Frying should also be avoided to reduce added fats.

Saturated Fats and Processed Sugars Should be Avoided

Fats should be limited, but should not be cut out of the diet entirely. Fats contain much-needed energy which is important for the baby’s growth and brain development.

Healthy oils, like olive, safflower, peanut, and canola are good choices. Foods containing these healthy fats include avocados, olives, and nuts.

Processed sugars and sweets should be avoided as much as possible for those with gestational diabetes.

Sugar-free sweets are a good option for women who experience cravings for sweet foods.

Portion sizes of desserts and other sweets when consumed should be smaller than usual for pregnant women with gestational diabetes.

Eating a well-balanced diet and incorporating moderate low impact exercise into a daily routine goes a long way in managing gestational diabetes.

Diabetic Voice has a sample menu plan published on their website that is very helpful for planning real-life meals while pregnant with gestational diabetes.

Unfortunately, for some women, these things are not enough to keep blood sugar levels low and medications may need to be utilized in addition to dietary changes.

This is why it is so important for women to monitor their blood sugars at specific times during the day so that they can know if their diet and exercise plan is sufficient.

INTRO

A diagnosis of MS can be overwhelming, particularly with all of the new information to process. Beyond medications, physical therapy treatments, and other healthcare-related appointments, patients often wonder if there is anything they can be doing in their day-to-day lives to control the symptoms of their MS.

Nutrition is not often discussed in-depth but can be beneficial in controlling MS symptoms and benefiting overall health and wellbeing.

While there is not a cure for MS, and no one particular diet will reverse the progression of the disease, but proper nutrition can have a positive impact on MS symptoms.

WHAT IS MS?

According to the National MS Society website, multiple sclerosis is characterized as a progressive disease of the brain and spinal cord. It is known as an “immune-regulated” disorder as opposed to an autoimmune disorder.

In MS, the immune system attacks the myelin sheath surrounding axons in the brain and spinal cord. Myelin acts as a conductor for the signals sent by the brain, through the spinal cord, and to the muscles and organs.

A breakdown in myelin will cause communication issues between your brain and your body. The exact cause of MS is currently unknown, although it is thought to be related to both environmental and genetic factors.

WHAT ARE THE SYMPTOMS?

Because the locations of lesions in MS can be widespread and variable person-to-person, symptoms can vary, as well.

According to the Mayo Clinic, early symptoms that you may notice can include: fatigue, dizziness/vertigo, weakness, walking (gait) problems, spasticity, vision changes, bowel/bladder changes, pain, emotional changes/depression, and cognitive changes.

The symptoms listed above are known as primary symptoms or symptoms that arise as a direct result of the changes happening due to MS progressing.

For more information on primary symptoms, as well as secondary and tertiary symptoms, you can visit the Mayo Clinic website.

HOW IS IT DIAGNOSED?

If you suspect you or someone you know may have MS, it is important to go see your Primary Care Physician (PCP) or, if you do not have a PCP, you can make an appointment with an MD at a general practitioner’s office.

If your doctor suspects MS or a neurological condition, they may refer you to a neurologist or a neurophysiologist.

They will run tests that will help them determine a diagnosis of MS if indicated.

These tests include:

Magnetic Resonance Imaging (MRI): will look for plaques or damage in the brain and/or spinal cord.

Cerebral Spinal Fluid (CSF) Test: will look for elevated levels of IgB antibodies and will detect the presence of oligoclonal bands (this test is not MS specific, but can help in making a diagnosis)

Evoked potentials: this test will detect impaired transmission along optic pathways – this test is typically run for MS diagnoses, as vision changes are a common early symptom in MS

HOW DOES IT AFFECT MY DIGESTIVE SYSTEM?

As stated earlier, MS breaks down the myelin sheath, leading to communication errors between the brain, spinal cord, and other organs.

The MSAA (Multiple Sclerosis Association of America) website contains excellent information, particularly regarding common bowel problems (and other associated symptoms) as a result of MS.

There are essentially three outward symptoms of MS effects on gut motility:

1- Constipation

MS can decrease the motility of your gut and can affect the pelvic floor muscles by making it difficult for them to relax (this helps with voiding). The decrease in motility and relaxation of muscles makes constipation a common problem for those with MS.

2- Diarrhea

Diarrhea or even bowel incontinence (a loss of bowel control) can result from MS, although it is less common than constipation. These can be caused by MS which takes the opposite effect of what is stated above – food moves too quickly through the digestive system.

Both constipation and diarrhea can cause a lack of nutrient absorption, so it is important to consult with your physician regarding your nutrient intake if you are experiencing these symptoms.

3- Gastroparesis

The NIH defines gastroparesis as delayed stomach emptying. It is a disorder that slows or stops the movement of food from the stomach to the small intestine. The stomach muscles are controlled by the vagus nerve, which can be affected by MS.

The gastrointestinal (GI) tract takes the food from the stomach and aides in the digestion and release of food. With an injury to the vagus nerve, those stomach muscles stop working normally, which can lead to slower movement of food through the GI system and can stop moving altogether.

This can cause weight loss or weight gain, and people with gastroparesis may experience constant hunger or food craving due to the lack of absorption of nutrients.

The cause and effect of MS and gastroparesis are currently unknown, but it is known that these can be associated with one another.

It is important to note that the MSAA website contains information regarding symptoms #1 & 2, as gastroparesis is only more recently entering the discussion on a scientific basis in association with MS.

This site contains more information regarding gastroparesis itself, not necessarily as a result of MS. Again, it is imperative to speak with your healthcare team if you are experiencing these symptoms, as they will be best equipped to discuss treatment paths designed for you.

WHAT ARE CATEGORIES OF FOODS TO STAY AWAY FROM?

MS is a complex disorder that can be managed by a number of different treatment methods.

Again, there is no diet or panacea that will cure MS, however, there are certain foods to increase your intake of and decrease your intake of if you are looking to improve your overall nutrition, and, possibly, decrease some of your MS-related symptoms.

Below is a summary of types of foods to avoid:

1- Saturated Fats

This applies to both saturated and trans-fatty foods. Doctors currently suggest maintaining a low-fat diet that avoids increased intake of animal-based foods (ex: oils, full-fat dairy), as these contain higher amounts of saturated and trans fats.

2- Alcohol

Alcohol affects the central nervous system (CNS), which is the system that MS attacks, as well. You may be worsening your symptoms and progression of MS due to increased intake of alcohol, as this acts a CNS depressant, meaning it slows down and inhibits the work of your CNS.

You may see an exacerbation of your symptoms after just one to two drinks, so this is certainly something to avoid.

3- Sugar and Refined Grains

Almost all foods contain sugar in some form, however, there are different types of sugars available, so there are some to be more careful of when choosing your food.

Simple sugars and refined grains can lead to a blood sugar imbalance, which can contribute to the common symptom of fatigue in MS patients, as well as contribute to the onset of diabetes. It is important to note that this also applies to diet soda drinks (discussed further below).

4- Aspartame

This is an artificial sweetener found in many diet drinks and can be attributed to an increase in the damage to your myelin sheaths.

Those myelin sheaths are your conductors that help to send signals from the brain/spinal cord to the body, so it is important to avoid progression of damage to them. Be sure to read the label of what you are consuming to ensure you are not intaking aspartame.

5- MSG

Monosodium glutamate (MSG) is an additive that does not have a taste, however, it causes you to eat more of the food than you otherwise would if it did not contain this additive.

Additionally, it is known commonly as an excitotoxin, and this can also lead to increased damage to the myelin sheath.

6- Salt

The Journal of Neurology, Neurosurgery & Psychiatry, states that increased salt intake can lead to an exacerbation of symptoms. Avoid canned foods, as these are high in sodium, and opt for fresh/frozen vegetables and fruits.

Additionally, you can try using salt’s best friend, pepper, in place of salt for additional seasoning of your food.

7- Caffeine

Caffeine is known as a stimulant, but it is lesser known as a bladder irritant. If you have ever had a cup of coffee and quickly found yourself in the bathroom what seems like moments later, you can most likely attribute that to the irritability factor of caffeine. As it is common to have bowel and bladder issues with MS, this is a good one to avoid.

8- Gluten

Foods containing gluten can be much more difficult to digest, and as it is common for those with MS to experience digestive system issues, those foods should be avoided when possible. Additionally, it has been found that MS patients tend to have a higher instance of gluten intolerance.

WHAT SHOULD I EAT?

Now you know what foods might not be your best first choice – now, what foods should you be eating?

Below is a list of foods to consider increasing in your daily diet:

1- Vitamin D: According to the NIH, “Among people with early-stage MS, those with higher blood levels of vitamin D had better outcomes during 5 years of follow-up”.

It is unclear the cause/effect of vitamin D on MS or vice versa, however, it is known to be an important factor in maintaining good outcomes for as long as possible.

Vitamin D can be found in some foods, such as orange juice, but typically juices contain high amounts of sugars and might need to be avoided.

Speak with your physician about a vitamin D supplement and sunlight exposure, as sunlight contains vitamin D, as well.

2- Lean Meats: You will want to select leaner meats, as these contain lower amounts of fat.

3- Whole Grains: Whole grains contain more fiber and help with blood sugar regulation. Due to increased fiber, these foods can also help with healthy bowel habits. Foods that can be classified as whole grains include quinoa, oats, and brown rice.

4- Fresh Fruit/Vegetables: Fresh fruit is a great way to substitute your sugar cravings while maintaining a healthy diet.

The sugars in fruits can actually help to stabilize your blood sugar levels and fight your fatigue – which will not be the case when eating those refined sugars mentioned above.

Fruits and vegetables contain higher amounts of fiber, which can help to contribute to a healthy digestive system.

5- Fatty Fish: Fish is high in Omega-3’s, which is thought to help slow the progression of MS. According to one study that followed 312 patients, those taking a supplement regularly experienced better outcomes over a 2-year period.

However, this study was not “statistically significant”, but that does not mean that there is no value in increasing your intake of Omega-3’s.

You can find more information regarding MS and Omega-3’s on the National MS Society website.

6- Plant-based Oils: As discussed above, it is important to avoid foods high in saturated and trans fats. Instead, replace your butter/shortening with olive, hemp, or flaxseed oil.

7- Ginger and Turmeric: MS is known to have inflammatory responses, so ginger and turmeric are great spices to utilize because they have been shown to decrease inflammation, which can help to ease MS symptoms.

8- Avocado: Avocado also contributes to decreased inflammation and contains healthy unsaturated fats.

SUPPLEMENTS I SHOULD KNOW ABOUT?

Supplements are a widely discussed and controversial topic at this time – many can be beneficial but there are a number of fakers out there due to the fact that these supplements are not regulated by the FDA.

What exactly should you know about adding supplements to your daily routine?

There are two main points to know before adding or changing your supplement routine:

1- Dosage matters

2- Discuss with your Doctor first: Because MS varies widely person-to-person, it is important that you consult with your physician before making any changes to your diet.

Prior to speaking with your physician, there is an excellent PDF from the National MS Society that discusses the types of supplements you may want to consider adding to your diet/lifestyle.

EFFECTIVE MS TREATMENT BEYOND NUTRITION CHANGES?

Proper nutrition is imperative in maintaining a healthy lifestyle, as is exercising regularly. With a diagnosis of MS, a physical therapist will be one of the key members of your healthcare team.

They will discuss with you the benefits of exercise with chronic, progressive diseases, and they can help you to maintain your function for longer, improve/maintain your independence, and overall increase your quality of life.

Below are two links that discuss the benefits that physical therapy can have on your life with MS:

1- MoveForward PT:

http://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=92d87e05-dcb7-4cae-9c0a-4fcbde1b1c02

2- National MS Society:

https://www.nationalmssociety.org/NationalMSSociety/media/MSNationalFiles/Brochures/Clinical-Bulletin-Physical-Therapy.pdf

HOW SHOULD I GO ABOUT GETTING STARTED?

When researching for yourself, look for articles or websites that use high-quality evidence as references.

Common sites that use only evidence-based research include the NIH, Pubmed, and the National MS Society.

Look for articles that were written by those accredited in their fields with proper credentials, i.e. if someone is writing about the benefits of physical therapy, it would be beneficial to know that that person is a licensed physical therapist.

Finally, discuss your research with your physician and healthcare team – they are there to help you and should be listening effectively to your specific needs. Do not be afraid to ask questions or consult with your healthcare team!