Recently, there has been a lot of hype on the role of probiotics in promoting health. Almost everyone with a digestive problem is prescribed probiotics. They are essentially bacteria which are good for your health. Probiotics contain good bacteria that are very similar to the bacteria found in the human gut. Certain types of bacteria like lactobacillus and bifidobacteria are present in the intestinal flora and the gut lining. The lower digestive tract is home to complex and varied strains of healthy bacteria that are more in number than the cells in one’s body. These healthy bacteria help with digestion of food and also enhance immunity against infections. What are probiotics made of? They are foods that contain bacterial strains having similar properties as the healthy bacteria present in the intestinal lining. FDA regulations treat probiotics as foods and not medications. Probiotic foods Infection of the intestinal tract or consumption of an unhealthy diet that destroys healthy bacteria in the gut generates more “bad” bacteria than “good” bacteria. This imbalance may lead to weight gain, diarrhea, constipation, and other chronic health conditions. Probiotics are prescribed to restore the balance. Popular natural foods containing probiotics are as follows: Certain yogurts Yogurt is the most popular source of probiotics. Yogurt is known to ease out lactose intolerance. Other digestive issues like diarrhea, gastric trouble, and constipation can be eased out by consuming yogurt. Some types of cheese Fermented cheese like Gouda is loaded with probiotics. Compared with other types of cheese, Gouda cheese is robust enough to retain probiotics all through the journey from the stomach to intestines. Sourdough bread This bread packs consist of probiotics that enhance digestion. Sauerkraut The unpasteurized type of sauerkraut is the best way to retain good bacteria in sauerkraut. Pasteurization process kills the good bacteria, hence, unpasteurized sauerkraut is the best source of probiotics.

The gallbladder is a small, pear-shaped organ located below the liver. It collects and stores bile, which is produced by the liver and releases it into the small intestine to aid the process of digestion. Majority of people seldom give a thought to the health of their gallbladder. Although unlike the liver, heart and the kidneys, the gallbladder isn’t really necessary for maintaining body health and proper functioning, yet it is an important body organ. There are varieties of foods that keep the gallbladder healthy while there are some that increase the likelihood of problems like gallstones or inflammation. These problems can trigger agonizing symptoms such as nausea, vomiting, bloating and abdominal pain. Such a scenario often leads to surgery, where the gallbladder is removed. Therefore, it is important to consume a healthy gallbladder diet to promote good health and keep problems at bay. Although diet doesn’t have a direct impact on gallbladder problems, watching what one eats and maintaining a healthy body weight can help to prevent the formation of gallstones and consequently, avoid the discomfort they cause. Diet and gallstone risk Diets that are high in fat and cholesterol and low in fiber are more likely to result in gallstones. Also, the risk of gallstones is much higher in people who are overweight and obese. If one is overweight and wishes to lose the extra pounds, then it should be done gradually. Following crash diets can also cause the liver to release more cholesterol into the bile, upsetting the normal balance of bile salts and cholesterol. This extra cholesterol can form crystals, leading to gallstones. Diet for a healthy gallbladder A healthy gallbladder diet is full of fruits and vegetables. Both are extremely rich sources of nutrients and fiber, the latter of which is essential to promote gallbladder health.

Tennis elbow is a painful condition in which the exterior of the elbow becomes painful and tender. Medically known as lateral epicondylitis, this condition happens when tendons in the elbow are overburdened by repetitive action of the arms and wrists. In such circumstances, the movement of the arms and wrists becomes difficult and there is a persistent pain in the elbows. However, elbow braces can go a long way to help you manage this condition. Read on to know more about the symptoms and treatment options for tennis elbow and how elbow braces can help the sufferer. Symptoms and treatment options for tennis elbow The usual symptoms include pain while extending the arms fully, pain on the outer part of the elbow which may become worse over a period if not treated, and pain while gripping things and movements of the wrist. A popular treatment method is going for physiotherapy, which involves progressive arm exercises. Rest, cold therapy, and medication are other ways to manage the condition. Wearing tennis elbow braces can be especially helpful. What is a tennis elbow brace and how does it help? Elbow braces are considered to be the most effective way of treating tennis elbow. It helps protect the damaged tendon during the healing process. The elbow brace is gentle and works on injured elbows by firmly compressing the upper forearm. It absorbs the forces spread through the soft tissues, thereby changing the force exerted on the tendon attachment, allowing the injury to heal better. Choose a well-fitting brace and wrap it on your arms properly to resume daily activities soon. How to choose the right braces for tennis elbow Choosing an elbow brace can be confusing as there are a plethora of options available. You can consider the following tips when choosing an elbow brace:

A balanced morning meal is highly essential and is also a great way to kick start and plan the day ahead. Research suggests that meals comprising of proteins can help you with satiety and even secure a toned body. Proteins are not meant only for bodybuilders anymore. For starters, there are several benefits of breakfast meals balanced with protein-rich foods. During its digestion, it breaks into different amino acids that trigger the increase in the levels of the gut hormone known as peptide YY. This hormone sends signals to your brain that you have eaten your fill. Moreover, protein slows down the rate of carbohydrate absorption, which in turn will help you to keep a check on your blood sugar level and will help you maintain your weight. So, it means that a protein-packed breakfast can keep you healthy and full until your lunch time. That’s why we have come up with different types of high-protein breakfast ideas, which are tasty as well as healthy. Yogurt-berry parfait You can opt for a 6-ounce non-fat yogurt, which contains 6 grams more protein than normal Greek yogurt as a morning snack to start your day. You can make it healthier by adding natural sweeteners like berries. You can also sprinkle seeds and nuts to increase the protein content further. Adding fiber-rich cereals is also a good idea. To make a yogurt-berry parfait, combine 6-7 ounces of nonfat yogurt with half a cup of berries and half an ounce of chopped walnuts. You can use cinnamon powder and honey to top the parfait. This yogurt-berry parfait can be one of the best high-protein breakfast ideas that will give you a protein punch of about 24-27 grams. Black bean southwest omelet Eggs are good sources of protein. When mixed with black beans, they make for a breakfast that has a high protein and fiber content and will be delicious and satisfying.

Supplements and vitamins can help your muscles, bones, and many other body parts. According to many medical study reports, some of the vitamins and supplements may help in improving the blood pressure, lowering the cholesterol level along with maintaining other things that can put your heart at risk. Here is a list of some of the best vitamins for a healthy heart and some supplements. Even though it is unclear whether these vitamins or food supplements help in preventing strokes, heart attacks, and other heart-related diseases or not, but still it is sure that these help in maintaining a healthy heart. Read on and try to add these vitamins, nutrients, and supplements to your daily diet to maximize the heart health. Vitamin B9 (Folic Acid) This is one of the best vitamins for a healthy heart, which you can add to your diet chart. It helps in regulating the homocysteine in the bloodstream. This homocysteine is an amino acid that is associated with the possible risks of causing blood clots. Broccoli, asparagus, Brussels sprouts, and lentils are great natural resources of vitamin b9. Vitamin D Many medical research reports have reflected the fact that deficiency of vitamin D can lead to higher chances of heart-related problems. Hence, getting a sufficient amount of vitamin D is necessary to stay healthy. Your body produces this one of the best heart health vitamins. If you are in the sunlight, the production rate of vitamin D increases. However, being in the sunlight for a long time can cause other health issues as well. Vitamin D helps in regulating blood pressure. Aging, obesity, and getting lesser exposure to the sunlight can cause a deficiency of this vitamin. Coenzyme Q10 Well, technically, this is an enzyme. It not only helps in keeping a better heart health but also helps in lowering the cardiac failure signs and symptoms as per many medical study reports.

People spend most of their time talking about their physical health without paying any heed to their brain health. What you need to understand is, the brain is also an essential aspect for your health. Without the right functioning of your brain, your life could literally become a living hell. Also, if you can somehow boost the power of your brain, then it could provide you miraculous results whether it is in the professional field or studies. Your brainpower starts to decline in your 20s. Therefore, many people turn to brain-boosting supplements to increase their declining brain power. Here, we discuss some of the best boosting supplements that you can use to enhance your brain power. Fish Oils Fish oil supplements are one of the rich sources of DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and two types of omega-3 fatty acids. There many health benefits associated with these fatty acids and one of them is improving your brain health. DHA plays one of the most pivotal roles in the functioning of your brain and keeping it structured. EPA and other omega-3 fatty acids help to protect your brain from getting damaged. DHA supplements are regarded as one of the best brain-boosting supplements . It improves your memory, analyzing, and reaction skills. EPA, on the other hand, it also improves your mood. Fish oil contains both these fats. Thus, taking fish oil can enhance your brain power. Resveratrol Resveratrol is one such antioxidant that could help you to boost your brain power. Many believe that resveratrol is one of the best brain-boosting supplements . It is naturally found on the skin of the red and purple fruits such as blueberries, raspberries, and grapes. It is found that consuming supplement with resveratrol might prevent the decaying of the hippocampus or the integration section of your brain linked with your memory.

Diabetes is a chronic disease that can cause several other complications if not treated on time. It can lead to kidney failure, blindness, and other such serious conditions. If diagnosed in the initial stages, diabetes can be fought with. You certainly cannot change certain factors like age and genes but you can definitely reduce the risk of diabetes. Here are 10 diabetes control measures that you can use to keep the condition under control. Cut sugar as well as refined carbs from your diet You are more likely to develop diabetes if you eat high-sugar foods and refined carbs. The body tends to burn down this sugar rapidly which are then absorbed by the bloodstream. The rise in blood sugar prompts the pancreas to produce insulin. However, in those who have prediabetes, the body cells become resistant to the action of insulin. Therefore, the sugar remains in the blood. In response to this, the pancreas produces insulin. This goes on until both the blood sugar and insulin level increase in the body. Eventually, it leads to diabetes. This is why you should keep the consumption of carbs and sugar at the minimum. Exercise One of the most effective diabetes control measures is exercise. Regular physical activity can help in preventing diabetes. Exercise increases insulin sensitivity by over 85% when it is high-intensity. Aerobic exercises, strength training, and other such types of physical activities help a lot. It is advised to go for exercises that you actually enjoy and can stick to in the long run. Drink a lot of water Whenever you feel thirsty drink water instead of any other beverage. This will naturally help you stay away from any other beverage that might contain sugar. Drinking sugary beverages is linked to an increased risk of diabetes. It is a great idea to simply cut down from any type of sugary beverage so that you can only have healthy fluids.

What you eat can heal you or make your suffering a lot worse. Chronic inflammation can lead to further complications. So, knowing what food to eat and what to avoid can help prevent inflammation. Anti-inflammatory food Inflammation is an immune response. Injuries, infections, and so on result in inflammation because that is one of the ways the immune system alerts your body’s defense mechanism. The inflammation shows where the action needs to be taken in order to begin the healing process. This is good because it helps you fight off diseases and heal injuries. However, inflammation can also be triggered unnecessarily. There can be causes other than injury or infections. Stress, long hours of work without adequate sleep, heredity, and autoimmune disorders can all cause persistent inflammation without a good cause. Another possible cause is the food you eat. What food to avoid When you are not careful about the healthiness of your diet, you are not only risking obesity, but you may also be making yourself vulnerable to chronic inflammation. Refined sugar and grains, fried food, processed meat, preservatives, artificial color, and flavor additives in your food can contribute to causing inflammation. This type of food can lead to weight gain. The food also has an impact on the good gut bacteria, reducing them and promoting the chances of improper digestion and several other problems. They can also induce inflammation. Chronic inflammation has been linked to an increased risk of diabetes, heart disease, cancer, arthritis, and so on. They can also worsen conditions like arthritis, causing excessive pain. What food to eat There are many types of food that several research studies have shown to help reduce inflammation. In fact, if you stick to an anti-inflammatory diet, it can give you better results than anti-inflammatory medicines. Here are some food items that fight inflammation:

High blood pressure or hypertension is a condition where the blood pressure along the artery walls becomes high. As time passes, the increase in the blood pressure can cause damage to the blood vessels, leading to heart diseases, strokes, or even kidney diseases among other health problems. Hypertension is known as a silent killer because it does not show any symptoms. In some cases, it even goes unnoticed until the symptoms get out of hand. Over 75 million people in the country have hypertension. DASH diet The most popular and effective way to control high blood pressure is through a DASH diet. It stands for a Dietary Approach to Stop Hypertension. This diet includes plant-based foods like vegetables, fruits, whole grains, and nuts. Meats like poultry and fish are also a part of this diet. Low-fat dairy is another vital part of the DASH diet. The diet is curated to ensure that it has low amounts of sugar and salt, which will lower the blood pressure over time. There are no sweet beverages, red meat, fats, and desserts in this diet. People who follow this diet for a long time can also reduce their risk of strokes as well as artery diseases. Here are the recommendations that one needs to follow according to the DASH diet. Ideally, one should only consume 2,000 calories per day as a part of this diet. Grains with eight servings: You can include half a cup of pasta or one slice of bread. You can vary the portions and types of whole grains that you consume each day. Vegetables: That includes half a cup of cooked vegetables as well as raw green leafy vegetables. It is an essential part of the diet that one must consume every day. Fruits are also a vital part of the diet.

It is important to understand the blood pressure range and ideal blood pressure as per age to keep a track of your health. Your heart beats and pumps oxygen and blood to the organs. The pressure with which it pushes against the vessels is called blood pressure. High blood pressure can be an early sign of a major disease such as heart attack or stroke. It is very important to gain a basic understanding of a normal range of blood pressure. It also helps in taking preventive measures and keeping diseases at bay. Here is the blood pressure chart as per different ages, with readings that you can refer to. Everyone, between the age of 17 years and 60 years, as well as those who are above 60 years, should show the following readings if their pressure is normal: Low systolic – It should be less than 90 Low diastolic – It should be less than 60 Normal systolic – It should be less than 120 Normal diastolic – It should be less than 80 Elevated systolic – It should range between 120 and 129 Elevated diastolic – It should be less than 80 The blood pressure readings will naturally be a little different in the case of hypertension. Stage 1 – Systolic is between 130 and 139, while diastolic is between 80 and 89. Stage 2 – Systolic is above 140 in this case, and diastolic is above 90. Understanding blood pressure measurements You can read the blood pressure by understanding the two numbers i.e., systolic blood pressure and diastolic blood pressure. The systolic blood pressure measures the pressure on the walls of the vessels as your heart contracts and beats. It is recorded as the upper number in your blood pressure reading. On the other hand, diastolic blood pressure is the pressure applied to the walls of the vessels when the heart is relaxing.